Do boxers eat a lot of rice
By Bryanna Fissori
Boxers have to maintain a consistently healthy diet to perform to their highest potential. This is true for most athletes. If you have watched the movie classic Rocky, rest assured that it is not necessary to drink raw eggs. One of the differences between boxers and many other athletes is that they must also maintain weight their within a certain division in order to compete. Heavyweight fighters are the exclusion, as they dont typically have a top weight cap.
The three components that make up the majority of a standard boxer diet are:
1. Carbohydrates
2. Proteins
3. Fats
Carbohydrates
Carbs are essential for maintaining sufficient energy levels. The correct carbohydrates gradually release energy over the course of the day, replenish depleted glycogenic levels and increase stamina for workouts and competition. Carbs have a negative connotation in the fitness and diet world, but they are essential for a number of things including processing protein. More on protein later, but generally the body requires a 2 to 1 carb to protein ratio to adequately process protein. There is a strong distinction between good carbs and bad carbs, which is based heavily on their effect on blood sugar levels.
Bad (Simple) Carbs
Simple carbs cause notable fluctuations in blood glucose and are considered high glycemic. They assimilate too rapidly which floods the body with excessive amounts of sugar. Insulin is then released to regulate the sugar, which triggers a tired feeling commonly known as a food coma. Going to sleep instead of burning off that sugar will result in it being stored as fat.
- Anything with a White/Wheat flour base
- White bread
- Pastries
Good (Complex) Carbs
Carbs that are complex are low on the glycemic index because they have little immediate effect on glucose and insulin levels. They take longer to absorb, which is by they provide long-lasting energy. Complex carbohydrates can also reduce cravings, help in weight loss or maintenance and reduce the chance of diabetes and heart problems.
- Sweet Potatoes
- Beans
- Lentils
- Wholegrain Bread
- Oats and Rice
- Honey
- Fruits and Vegetables
Protein
Protein is crucial to the foundation, construction and care of muscles, which are not only important for training and competition, but also for functioning in daily life. Boxers specifically put a lot of wear and tear on their bodies. Injuries, muscle fatigue and occasional pain are often a factor in a boxers overall health.
Protein work to prevent long-term muscle damage through regeneration of cells and tissue as well as increasing muscle mass. Will you get big and bulky and veiny by eating protein? No, that takes a whole other level of training and nutrition, so fear not. In general, nutritionists recommend boxers consume between 35-60% of their daily intake as protein. The large variance is primarily due to the body fat percentage a boxer must maintain to make their specific weight division.
When preparing meat, avoid options for frying or breading in order to achieve the best results. Also remember to have adequate carbohydrates, fiber and hydration levels when consuming higher amounts of protein.
- Lean Chicken
- Fish
- Shrimp
- Eggs
- Lean Beef
- Dairy (Greek yogurt, cottage cheese, cheese)
- Peanut/Almond Butter
- Beans
- Protein Supplements: Whey, Cassin, Hemp, Pea, Rice
Fats
Yep, you read that correctly. Not all fats are created equal and good fats are important to a boxers diet. Fats help the body maintain energy, promote cell building functions and assists in vitamin and mineral absorption.
Unsaturated fats are usually considered good fats. There are also fats that cannot be made by our bodies and are considered essential. Omega-3 and Omega-6 fatty acids can be obtained through proper nutrition and are also important in stimulating brain health. For competitive boxers who take frequent punches to the head, these should be a crucial part of the diet. Even good fats should be consumed in moderation. Some sources of good fats include:
- Seafood
- Olives
- Avocado
- Walnuts
- Almonds
- Flax Seed
- Oils: Macadamia, Coconut or Canola
- Fish oil or Flax oil supplements
Water
Water is not often considered part of a diet, but it is absolutely crucial to overall health, weight loss, performance, energy levels and so much more. Your specific hydration needs are dependent on your energy exertion and size, though it is very difficult to drink too much water. We recommend carrying a water bottle with you as often as possible.
Standard Boxer Diet
This is the basic diet that helps most boxers stay in healthy, athletic form. A specific diet will change with each persons individual needs and goals, just as it changes for boxers as they get closer to competition, depending on their necessary weight loss requirements.
Take a look at your current diet. Are you getting enough protein? Maybe you are getting too much without enough carbohydrates to process it. Do you feel fatigued? Maybe you should add in some good fats. We hope these guidelines help you find the diet that is right for you.
Boxers Diet Plan What do Boxers Eat?
A boxers diet will differ depending on the goals of the individual. For example, if youre wanting to maintain weight for a fight then youll be eating less compared to if you needed to gain weight for a higher weight class.
Though, you will be eating similar foods from the core food groups on either diet. Then, its just up to you to reduce or increase the total number of calories.
If you want to become a professional boxer or just get better, you need to create a diet plan and stick to it over time. Training is important, but if you dont give your muscles the right fuel, youll end up with longer recovery times and weaker performance.
Were going to give you an overview of what boxers eat so you can replicate this in your day-to-day life.
Boxing Diet Plan Essentials
Carbohydrates
For a boxer that trains twice a day, youll need to be eating a high amount of carbohydrates. This is because carbs give the body energy to run on in the form of glycogen.
Without large quantities of carbohydrates in your diet, youll be running on empty soon after youve begun a workout.
The carbohydrate food group consists of foods such as pasta, rice, legumes, bread, potatoes, beans, and cereals. But, not all carbs are made the same.
There are simple and complex carbohydrates, the latter being classed as good carbs as they dont make your blood sugar levels spike.
For example, you might want to eat wholewheat pasta instead of white pasta as your blood sugar levels wont spike like they do with white pasta. This is the same for bread and rice too.
Its good to understand where foods place on the glycemic index (GI) so you can only add good carbs to your diet. A low GI isconsidered to be 55 or lowerso foods such as beans, fruits and vegetables, nuts, and low-processed grains fit into this category.
That said, you dont have to restrict yourself from eating carbohydrates that are higher than 55 on the glycemic index. But its good to be aware and not overindulge in them.
Protein
Protein helps your body to repair and aids in building muscle which is why its important to get enough protein in your diet as a boxer.
You need to make sure youre getting the right amount of protein for your body weight so that it can recover in time for the next training session.
The general rule of thumb on how many grams of protein you should get per pound of bodyweight ranges from 0.7 to 0.9 for a boxer.
The body uses protein as a secondary energy source too which is why you need to get enough otherwise your muscles wont have enough protein to recover.
Lean meats like chicken, turkey, and fish are great sources of protein. This means vegetarian and vegan boxers can struggle to find foods to fulfill their daily protein requirements. Though, lentils and beans have a high protein count as well as nuts, brown rice, and wholewheat pasta and cereals. Theres also tofu that you can experiment with if you like the taste and texture.
Protein supplements have become popular over the last decade too. There are hundreds of brands including whey protein and vegan proteins such as hemp, rice, pea, and others.
Adding two protein shakes per day to your diet is an easy way to get your protein intake up if you struggle to get the right amount with food.
Fats
As a boxer, you shouldnt be scared of fats especially as youll be burning thousands of calories per day. You dont want to go overboard and when you do eat them aim to get good fats in your diet, not processed fats that you find in fast food chains.
Adding fatty fish to your diet like salmon is a great way to get healthy fats and protein into a meal. Other foods that contain good fats include avocado, nuts, seeds, and oils like extra virgin olive oil.
Water
We know you dont eat water, but it is vital for a boxers diet as your body cant function without an adequate amount of water. Even if you find water boring to drink, you need to drink it anyway as your body is made up on average of 60% water!
You should aim to drink between 2 and 3 liters of water per day. On a training day you may consume more than this, but make sure not to drink over 6 liters as you can get health problems from drinking too much.
How many times a day should a boxer eat?
Before we get into what a typical diet looks like for a boxer, we want to mention the frequency of eating throughout the day. Boxers should have four to six smaller meals per day instead of three large meals.
This is because its a more efficient way to manage your energy throughout the day rather than feeling lethargic after a big meal.
The number of times you eat in a day will also depend on how many times you plan to train that day and how intense the sessions will be.
An average boxing diet plan would look like this:
- Meal 1 pre-workout
- Meal 2 breakfast/post-workout
- Meal 3 Snack before lunch
- Meal 4 lunch
- Meal 5 pre-workout snack
- Meal 6 dinner
This isnt set in stone and you should do what feels best for your body. Thats why its so important to experiment with eating times and foods until you feel like youve found the perfect fit.
What do boxers eat for breakfast?
A boxers breakfast will include foods that cover the three main groups that weve explained above. One example would be scrambled eggs on toasted wholewheat bread. Plus some fruits after to finish.
Personally, I dont like eating eggs every day so some days Ill eat overnight oats with fruits and no fat greek yogurt. If you dont like yogurt you can even get protein and fat calories from nut butter like peanut or almond butter.
Both breakfasts include carbohydrates, protein, and fats making them excellent as the first meal of the day.
What do boxers eat for lunch?
As a boxer, youll want a decent lunchtime meal even with snacks between as you need the energy to keep going. A typical lunch for Anthony Joshua included two large chicken breasts, vegetables, and brown pasta or rice.
Depending on the number of daily calories you need for your size, you can reduce or increase the servings of this example lunch.
Mark Ellison is Joshuas nutritionist and hespoke to The Timesa few years ago explaining his diet plan. As Joshuas budget increased, organic food was introduced instead of non-organic produce.
You dont have to do this, but youll notice the difference in taste quality.
What do boxers eat for dinner?
A high-calorie diet is key for boxers and this is why youll often see them eating fatty fish for dinner like salmon. Salmon is full of protein and healthy fats so it is a great option to eat after an evening workout.
Its best to have the fish with brown rice and vegetables to make it a complete meal. You dont have to eat this every day and we suggest trying other types of fish so you dont get sick of eating salmon.
What do boxers eat before a fight?
What to eat before a fight depends on when the weigh-in is. Amateur boxers generally have their weigh-in on the day of the fight so there isnt lots of time to eat a lot before.
If you have less than 3 hours before the fight then try eating Greek yogurt, fruits such as bananas, and apples. Or, even some peanut butter with the fruits if you feel like the extra fats that come with it.
Boxers that have their weigh-in the day before have more time to replenish. Youll want to replace the water weight that you lost, first of all, and then introduce some carbohydrates with foods such as oats or bagels.
Then, for dinner eat lean meat such as chicken or turkey with vegetables and carbohydrates, either sweet potato or brown rice/pasta.
On the day of the fight, have the same as above, Greek yogurt and fresh fruits or even a smoothie if you prefer them in liquid form.
FAQs
What foods should boxers avoid?
There are some foods that boxers should avoid and most of these are quite obvious. You shouldnt have spicy foods or acidic foods as they are much harder to digest.
You can forget about drinking alcohol too as it dehydrates your body. So, stick to water, fruit smoothies, and juices. Also, carbonated drinks are a no go so no Coke, Sprite, and so on.
Finally, its best to eat fresh food when you can and avoid but no heavily processed foods at all costs. Stay away from cured meats, processed cheeses, and anything else that isnt natural like chocolate bars and sweets.
Healthy snacks for boxers?
The best healthy snacks for boxers are fruits, Greek yogurt, nuts, and nut butters. You can spread some peanut or almond butter on a bagel as a snack or even eat these with a banana.
If you prefer to have your fruits blended then you can do that and even add some oats for extra carbohydrates.
Is the keto diet good for boxers?
A keto diet isnt good for boxers as it is a low-carb diet, but with a high protein and fat intake. The only carbohydrates that you get with a keto diet are from low-carb vegetables so no potatoes are allowed.
With vigorous training, your body needs more carbohydrates than a keto diet can provide.
Do boxers eat carbs?
Yes, boxers eat carbs as in one training session theyll likely burn thousands of calories. Complex carbohydrates are high in good calories so its good to include them in a boxing diet plan.
So, make sure to eat sweet potatoes, brown rice and pasta, and even vegetables to get those good carbs.
Do boxers eat low carbs?
No, as boxers need a high-calorie diet, you wont see them eating a low amount of carbs. In fact, 40-60% of a boxers calories should come from carbohydrates depending on the individual.
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