Do boxers have a special diet

A Boxers Diet: How to Eat Like a Boxer (Beginners Guide)

A BOXERS TRAINING DIET

Whether youre interested in someday fighting in the ring or youre training boxing at home for physical fitness, staying properly fueled and hydrated is key to getting the most out of your boxing training sessions. Incorporating a boxing diet plan for beginners can seem daunting at first but here is what you should know. Dehydration can cause muscle cramping and fatigue, leading to poor performance and an increased risk for heatstroke. At the same time, an improper diet (one that lacks nutrient-dense or muscle-rebuilding foods), can lead to muscle fatigue and extreme weakness during a workout. A lack of antioxidant and anti-inflammatory foods can result in increased inflammation and oxidative stress in the body which in turn delays the recovery process after exercise.

So how can you easily avoid these common dietary issues? Here are a few tips on how to consume a healthy and balanced boxers diet.

• Follow the healthy plate guideline when building your meals:

  • Fruits and vegetables should fill half of your plate

  • Whole grains should fill one-fourth of your plate

  • Proteins should fill one-fourth of your plate

• Consume a minimum of eight cups (64 fluid ounces) of fluids, preferably water, each day

• Avoid added sugars, highly processed snacks, fried foods, and red and processed meats

• Limit alcohol consumption, as alcohol can adversely affect energy supply and lead to dehydration, both of which affect exercise performance

• Incorporate nutrient-dense snacks in between meals, especially before and after exercise

What Should Boxers EatPRE-FIGHT FOODS

When starting a boxing diet plan for beginners, it is critical to consume adequate energy-producing carbohydrates such as whole grains, legumes, fruits, and vegetables. It is especially important to consume these foods in the days leading up to a fight so that your body creates a storage of energy that will later be used to fuel your exercise. Boxing legend Mike Tyson is reported to have had a boxers training diet that incorporated lean meats, like steak, veggies, fruits, as well as a few cheat meals, like ice cream and cereal. Right before stepping into the ring, his classic pre-fight snack was a chocolate bar and some orange juice--just to get a quick sugar rush. (Source)

If you need a pick-me-up before your boxing workout, opt for fruits as these contain easily digestible sugars, providing quick energy for your muscles. Although carbohydrates are the primary focus to consume pre-workout, research shows that adding a source of protein along with carbohydrates before resistance exercise can better stimulate protein synthesis. (Source)

POST-FIGHT FOODS

During a workout, you create small tears in your muscles. Your muscle fibers undergo trauma which is also called muscle injury. In order to rebuild and recover, cells known as satellite cells become activated and join together to repair the damage, resulting in increased muscle mass. This is the process by which your muscles grow, called muscle protein synthesis. Amino acids, the building blocks of protein, are an integral part of this process, which is why protein intake must be adequate in a boxer diet and is especially crucial after a workout.

Although carbohydrates dont play a direct role in muscle repair, they are also important after a workout in order to replenish the bodys glycogen stores. Historically, it was believed that the post-workout window to replenish protein and nutrients used up during a workout was only 30 minutes. Recent evidence has shown that our muscles are able to successfully rebuild and repair for hours post-exercise, some studies even suggest the window to be up to three (3) hours. Whether you have a post-workout snack or a full meal, just ensure that you consume both protein and carbohydrates, along with plenty of water and fluids to replenish electrolytes lost in sweat. (Sources 1 &2)

Now that we understand how nutrition for boxers supports performanceeven if your boxing ring is your home, FightCamp famlets talk about foods!

Here are some pre and post-workout snacks as well as foods to stock your pantry with:

Pre-fight snacks

• 1 banana, apple, pear, or orange*

• 1 cup diced pineapple

• Fruit + 1-2 tbsp. nut butter

• 1 medium cooked sweet potato

• cup dried fruits + cup nuts

• 1 cup milk of choice + cup whole grain granola or cereal

• cup oatmeal + banana, sliced

• Granola bar

• 1-2 homemade energy balls

• 1 slice of wheat toast + cup hummus or avocado

• 2 rice cakes + 1 tbsp. nut butter

• Small fruit smoothie

*All fruits contain simple sugars, known as monosaccharides which are highly absorbable and therefore serve as a quick form of energy for the body. Most fruits will work as a pre-workout snack.

Post-fight snacks

• Protein shake + small banana

• Green smoothie: 1 cup coconut water + 1 scoop of protein + 1 banana + 2 cups leafy greens (spinach, kale or both)

• Berry smoothie: 1 cup milk of choice + 1 scoop of protein + cup frozen berries

• 1 apple + 1-2 tbsp. peanut butter

• 1 slice of whole wheat toast + 1 tbsp. nut butter

• 1 slice of whole wheat toast + eggs or tuna

• 1 slice of whole wheat toast + avocado + seeds

• 1 cup greek yogurt + 1 cup blueberries

• cup cottage cheese + cup mixed berries

• 1 cup tart cherry juice + protein bar

• 1 cup vegetables + cup hummus

Boxing is a high-intensity sport that requires endurance and strength. Fueling your body with high-quality foods that provide optimal nutrition for boxers can support training, improve boxing performance in the ring (or at home!), and optimize recovery. By following a healthy boxers training diet, you will not only be improving workout performance, but you will also be paving a path to a healthier future, lowering your risk for disease and increasing your quality of life.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters.

As Mike Tyson said - FightCamp is the next level of training!

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Boxing Nutrition 101: A Dietitians Guide to a Boxers Diet

If youve tried to hit a punching bag, you know it requires force. Do it for long enough and youll quickly realize it also requires conditioning. Whether youre training to fight or training to get in shape, you get two-for-one with boxing: aerobic exercise (aka cardio) and whole-body strength. Having proper nutrition is crucial for fueling a boxers tank in order to have the energy, strength, power and conditioning to perform well in the ring. Eating the right foods is also essential for proper muscle recovery and replenishing nutrients lost in practice or in a fight.

Fuel from a whole-food, nutrient-dense, and balanced diet will not only benefit your workout and your training, but also your overall health. First thing first, what do we mean by whole foods? Whole foods are foods that are minimally processed, consumed as they came from earth -- in their whole form, such as a baked potato, rather than in a processed form, such as potato chips. Second, nutrient-dense foods are foods that provide high concentrations of vitamins, minerals and health-promoting nutrients such as fiber and antioxidants. These include fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds.

BUILDING A BALANCED DIET

Heres where the three amigos (aka macronutrients) come into play. Carbohydrates, protein and fats are all essential for everyday bodily functions, especially when exercising. Generally speaking, a balanced diet consists of:

• 50-65% of calories from carbohydrates

• 20-35% of calories from fats

• 10-35% of calories from proteins

But dont get too caught up in the numbers--counting macronutrients is certainly not necessary for healthy eating. Nutrition should be simple, so you can go ahead and put your calculators away. Instead, focus on including all three (3) macronutrients in your main meals, and at least two macronutrients in your snacks (see examples below).

CARBOHYDRATES FOR FUEL

Carbohydrates are the main source of energy for the brain and the body. Excess carbohydrates are stored in the muscle and liver as glycogen, which can later be used for energy and regulating blood sugar levels.

Best sources:

Fruits, vegetables, whole grains (brown rice, quinoa, whole wheat products, farro, oats, etc.) and legumes (beans, chickpeas, soybeans, peas)

PROTEIN FOR STRENGTH

Weve all heard it: protein is essential for building muscle. But protein is also needed for growth and repair of body tissues, oxygen transport, and for countless reactions in the body, in which they function as enzymes.

Best sources:

Lean sources, such as plant-based proteins (beans, lentils, tofu, nuts and seeds), fish and seafood, eggs, poultry and Greek yogurt*

Boxers should opt for whole food sources of protein to meet daily requirements, although supplemental protein, such as bars and powders, can also be used as a practical way to ensure adequate intake.

*Consumption of red meat and processed meats should be limited due to their link to cardiovascular disease and certain types of cancer. Processed meats, including deli meats, bacon, sausage, hot dogs, beef jerky, and others, have been classified as carcinogenic to humans by the World Health Organization. (Source)

FATS FOR SUSTAINED ENERGY

Fats are essential for cell structure, surrounding and protecting your organs, maintaining proper temperatures, and long-term energy in the absence of carbohydrates.

Best sources:

Nuts, seeds, avocados, olive oil and fish

These foods contain mostly unsaturated fats, known to reduce inflammation and decrease the risk of disease. Saturated fats, on the other hand, are associated with increased levels of cholesterol and decreased blood flow, leading to cardiovascular disease and other chronic diseases. Saturated fats are found in most processed foods, tropical oils (such as coconut and palm oils) and animal proteins. (Source)

Given their crucial roles in the body, macronutrients should never be eliminated from ones diet, especially a boxers diet. A balanced diet is inclusive of carbohydrates, proteins and healthy fats in their appropriate amounts, and from a variety of food sources. Wholesome, nutrient-dense foods such as fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds should make up the majority of ones dietary intake, as these have been associated with improved health markers, lowered risk of disease, and overall well-being. If you want to train like a boxer, you have to eat like one too. A key part of any boxers training regimen includes a balanced diet. Any athlete knows that for peak performance, careful meal planning is just as important as the workout.

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Best Diet For Boxers (With Meal Plan Example)

So, you want to eat like a professional boxer huh? Put down those Cheetos and pick up that steak. Ive got the best diet for boxers that will transform your body and boxing performance.

The best diet for boxers is one that is high in carbohydrates (3 g per kg of bodyweight), lower in fat (1 g per kg of bodyweight), with moderate protein (2 g per kg of bodyweight). This ensures that you are adequately fueled for your boxing training while being able to build or maintain muscle mass.

Having this macronutrient breakdown is great. But Im going to show you how to put it into action. Firstly, lets cover how often you should eat a day.

How Many Meals Do Boxers Eat?

Boxers will generally eat enough meals needed to meet their caloric requirements around their training schedule. For example, Rocky Fielding would eat five meals a day leading into his fights. If you want a fully effective weight cutting strategy as well as Rocky Fielding's diet strategies by his performance nutritionist, check out our online weight cutting course.

As a boxer, you may be training once to twice a day. Sometimes three depending on your training schedule. This means you need to eat smaller, more frequent meals so you can train without feeling full and bloated.

Very rarely will a boxer eat only three meals a day as would be difficult to ingest the required calories while not negatively affecting boxing training.

How Do Boxers Lose Weight Fast?

Boxers will lose weight quickly by cutting water weight. This is an acute weight loss strategy that is often employed a day or two before the weigh-in. Most importantly, this fast weight loss isn't done long term. And further, it only consists of between 5-8% loss of bodyweight.

Losing weight quickly through extreme food restriction and extreme dehydration is a quick path to poor boxing performance, adverse health outcomes, and potentially a trip to the hospital. Worst case scenario? Death.

If you are undergoing weight-cutting strategies, seek a professional to help with your game plan. It is well worth the investment to avoid these risks. Further, getting this right will have you boxing like an animal.

What Can Boxers Eat During Training?

It is well-known boxing training can be long and intense. During these sessions, it is smart to fuel yourself so you can maintain training quality and intensity.

FREE Weight Cut Template That Automatically Calculates Your Macros

Research suggests that moderate to high-intensity intermittent exercise (i.e.boxing workouts) of greater than an hour would benefit from 30-60 g of carbohydrates per hour^[1].

It's important to note that these carbohydrates need to be fast digesting. An example would be a full sugar sports drink that you can sip on during your training. You can also use dextrose or maltodextrin powder which are dirt cheap. However, they are unflavored so you need to mix them in something with flavor.

What To Eat After Boxing Training?

Eating after your boxing training is going to help refuel your body to accelerate recovery and provide energy for your second session of the day if you have one. Some foods are better than others to consume directly after training.

Ideally, these foods should be fast-digesting so they can be broken down for fuel quickly to be used by the muscles. Fast digesting foods would be lean protein sources and sugary carbohydrate sources.

Some may opt to just consume a protein shake but the research suggests that protein + carbohydrates post-workout might be better than just protein to enhance muscle protein synthesis (the building of new proteins)^[2].

So here are some post-boxing training meal options that digest quickly to enhance your recovery:

• Whey protein and maltodextrin shake
• Whey protein shake and rice cakes
• Whey protein and Gatorade
• Whey protein and cereal with low-fat milk
• Whey protein smoothie with low-fat milk, banana, and berries
• White meat (chicken breast or fish) and white rice
• White meat and rice cakes
• White meat and pasta
• White meat sandwich
• White meat, banana, and pineapple
• Egg white omelet and toast with jam
• Egg white omelet, banana, and pineapple
• Greek yogurt and fruit

Boxing Diet Plan For Beginners

Firstly, you must calculate your macronutrient breakdown. Dr. James Morehen, performance nutritionist for many professional boxers (most notably Rocky Fielding) recommends an intake of 1 g per kg bodyweight of fat, 2 g per kg bodyweight of protein, and 3 g per kg of bodyweight of carbohydrates.

So, if you are a 165 lb boxer, divide your bodyweight in pounds by 2.2 which equals 75 kg.

Protein = 150 g

Carbohydrates = 225 g

Fat = 75 g

This is the easiest way to calculate your macronutrient breakdown. Here is a boxing diet plan for a boxer who is training twice a day. Boxing session in the morning and a strength or conditioning session in the afternoon.

"A really massive part of the success was the weight cut."

"Dr. James Morehen knew my body better than me. My performances were staying, my training in the gym, my sleep pattern was good. I wasn't going to bed starving, I was getting good rest in and sleep in."- Rocky Fielding (WBA Super Middleweight Champion)

References

1. Burke, L. M. (2010). Fueling strategies to optimize performance: training high or training low?. Scandinavian journal of medicine & science in sports, 20, 48-58.

2. Phillips, S. M. (2011). The science of muscle hypertrophy: making dietary protein count. Proceedings of the nutrition society, 70(1), 100-103.