Boxing Diet Plan For Beginners

4

Boxing Diet Plan For Beginners — A boxing diet plan is a great way to help you stay lean, provide your body with essential nutrients and fuel for explosive workouts. The best boxing diet is designed to increase your energy levels, endurance and speed during training, which improves your performance and helps you shed excess pounds.

THE BEST NEW YEAR DIET PLAN FOR BEGINNERS

FightCamp - Foods for a Boxing Diet
ADVERTISEMENT

Choosing a boxer’s diet and exercise plan is just what you need to get on track for the New Year. Here’s a one-week sample boxer diet plan to get you started!

THE BEST NEW YEAR DIET PLAN FOR BEGINNERS

A New Year’s diet plan can be difficult to stick with – unless you choose a boxer’s diet that is. A boxing diet plan is grounded in clean eating and consuming foods that fuel the body. Boxers achieve peak physical shape through exercise and diet.

Starting a boxing diet and exercise plan is easy and yields results quickly. Beginners will feel the difference in body and mind, and in just a few short weeks, they will see a more toned, stronger physique.

If you’re trying to figure out how to start a New Year diet that you’ll be able to maintain, learn how to eat like a boxer.

WHAT IS A BOXER’S DIET?

A boxing diet consists of whole, nutritious foods in the proper proportions, consumed at the right times. Boxing nutrition includes these three (3) main food groups:

1. Complex Carbohydrates

FightCamp - Foods for a Boxing Diet
ADVERTISEMENT

Examples: Whole grain breads/pastas, fresh fruit, rice, oats, potatoes

2. Lean Proteins

FightCamp - Foods for a Boxing Diet
ADVERTISEMENT

Examples: White meats, lean red meats, fish, low-fat dairy

3. Healthy Fats

FightCamp - Foods for a Boxing Diet
ADVERTISEMENT

Examples: Nuts, avocado, fish, olive oil

While these three groups should ideally be included in every meal, the proportions of these foods change before a workout and after a workout as the needs of the body change. More carbohydrates are needed before a workout to provide energy, whereas more protein is needed after to restore the muscles.

So what do boxers eat and can incorporating a cutting diet plan actually work? Let’s read on to find out more.

HOW MANY MEALS DO BOXERS EAT?

Professional boxers will usually eat at least three (3) meals a day and up to five (5) or more when training. Snacks are very important to keep energy levels stable and keep you feeling satiated. Protein shakes are excellent to give the muscles a quick recovery boost after a particularly intense workout and don’t take much time to prepare. Don’t forget the importance of hydration – boxers should drink at least one gallon of water per day.

WHAT IS A BOXING DIET PLAN?

The best way to get an idea of the kinds of foods to include in a boxer’s cutting diet plan is to look at a sample meal schedule like this one-week plan here:

1 WEEK SAMPLE MEAL PLAN [FOUR (4) TRAINING DAYS]

*Food suggestions and pairings. Individual serving sizes will vary by boxer’s height and weight.

SUNDAY (REST DAY)

Breakfast:

  • Cream of wheat with fresh fruit

Lunch:

  • Grilled chicken and hummus in a whole grain pita

Dinner:

  • Whole grain pasta with meat sauce and mixed green salad

Suggested snacks:

  • Low-fat Greek yogurt or kefir
  • Almonds
  • Cottage cheese (low-fat)

MONDAY (AM TRAINING)

Breakfast:

  • Scrambled eggs with peppers
  • Wholegrain toast

Lunch:

  • Turkey and avocado sandwich on wheat bread

Dinner:

  • Chicken and snap pea stir-fry over rice

Suggested snacks:

  • Protein shake (30-60 minutes after workout)
  • Mixed nuts (low sodium)
  • Apple slices with peanut butter

TUESDAY (AM TRAINING)

Breakfast:

  • Wholegrain pancakes or waffles with fresh fruit
  • Low-fat Greek yogurt

Lunch:

  • Black bean burrito

Dinner:

  • Grilled salmon and roasted vegetables over quinoa

Suggested snacks:

  • Protein shake (30-60 minutes after workout)
  • Banana
  • Almonds

WEDNESDAY (AM TRAINING)

Breakfast:

  • Poached egg sandwich on whole grain bread
  • Fresh fruit

Lunch:

  • Tuna salad wrap

Dinner:

  • Roasted chicken and summer squash with roasted sweet potatoes

Suggested snacks:

  • Protein shake (30-60 minutes after workout)
  • Hard boiled eggs
  • Cottage cheese (low-fat)

THURSDAY (REST DAY)

Breakfast:

  • Avocado, banana, strawberry & kale smoothie made with low-fat yogurt or kefir

Lunch:

  • Turkey sandwich on whole grain bread

Dinner:

  • Broiled Halibut with spinach over rice or with roasted potatoes

Suggested snacks:

  • Celery and carrot sticks with hummus
  • Almonds
  • Multigrain chips with guacamole

FRIDAY (PM TRAINING)

Breakfast:

  • Oatmeal with fresh fruit

Lunch:

  • Grilled chicken sandwich on whole grain bun

Dinner:

  • Sauteed sirloin tips with mushrooms and garlic over couscous with roasted Brussel sprouts

Suggested snacks:

  • Protein shake (30-60 minutes after workout)
  • Banana with peanut butter
  • Low-fat Greek yogurt or kefir

SATURDAY (REST DAY)

Breakfast:

  • Whole grain waffles with fresh fruit

Lunch:

  • Grilled chicken salad with olive oil dressing

Dinner:

  • Seared tuna with green beans over rice

Suggested snacks:

  • Low-fat Greek yogurt
  • Bean salad
  • Almonds

A boxer’s diet proves that nutritious foods can also be delicious. Working with your body’s own needs around your workout schedule maximizes energy use. Beginners to a boxing cutting diet plan can taste and feel the difference, making it one of the most effective – and easiest New Year diet plans to actually stick to all year long.

The boxing nutrition basics

A boxing diet is different to a typical diet because it’s all about centering your diet and eating times around your workouts. All athletes require more nutrition than the average person, so the key is to eat more, but without over eating! Knowing when to eat is just as important as knowing what to eat.

Your body is constantly using energy, but this increases greatly during workouts and training sessions. To keep your energy levels up, you should eat regularly. But it’s also important to stop eating when you feel full.

We recommend eating smaller meals to keep your metabolism high whilst avoiding overeating. Aim for 5-6 meals every 2-3 hours. Your two biggest meals should be breakfast and the meal before your workout. If your main workout is in the morning, one big meal might be enough, as long as you’re eating the small meals regularly.

What do boxers eat for breakfast?

Breakfast provides you with the nutrients for your day and kick-starts your body’s metabolism.

Swap sugary cereals for porridge or wheat based cereals. Add fruit, nuts and seeds to your oats for a high fibre breakfast and sprinkle on some chia seeds for some additional protein. Poached, boiled or scrambled eggs on wholemeal toast are another great option for an energising breakfast.

If you have time, it’s best to go for a run in the morning and eat breakfast after. Running on an empty stomach means you will be burning off stored fat and it also energises you for the day ahead.

Boxing diet plan - water - ilustration
ADVERTISEMENT

Apart from breakfast, the other crucial meal during the day is the pre-workout meal. We advise eating this meal about two hours before your workout. But what should you eat for this meal?

Well, tucking into a big steak is probably not the best idea! Meat usually takes 4 hours to digest completely, which might slow you down or give you cramps. The meals that you eat later in the day should be kept to small portions so that you’re not going to bed starving, but also not sleeping with unused calories. Try to eat your evening meal at least 4 hours before going to bed too.

WHAT SHOULD BOXERS EAT
PRE-FIGHT FOODS

FightCamp - Nutrition for Boxers
ADVERTISEMENT

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.”

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.

POST-FIGHT FOODS

FightCamp - Nutrition for Boxers
ADVERTISEMENT

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 don’t play a direct role in muscle repair, they are also important after a workout in order to replenish the body’s 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.

Now that we understand how nutrition for boxers supports performance—even if your boxing ring is your home, FightCamp fam—let’s talk about foods!

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

PRE-FIGHT SNACKS

FightCamp - Nutrition for Boxers
ADVERTISEMENT
  • 1 banana, apple, pear, or orange*
  • 1 cup diced pineapple
  • Fruit + 1-2 tbsp. nut butter
  • 1 medium cooked sweet potato
  • ¼ cup dried fruits + ¼ cup nuts
  • 1 cup milk of choice + ⅓ cup whole grain granola or cereal
  • ½ cup oatmeal + ½ banana, sliced
  • Granola bar
  • 1-2 homemade energy balls
  • 1 slice of wheat toast + ¼ cup hummus or ⅓ 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

FightCamp - Nutrition for Boxers
ADVERTISEMENT
  • 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 + ½ 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 + ⅓ avocado + seeds
  • 1 cup greek yogurt + 1 cup blueberries
  • ½ cup cottage cheese + ½ cup mixed berries
  • 1 cup tart cherry juice + protein bar
  • 1 cup vegetables + ¼ 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.

Boxing diet plan no no’s

Now that we’ve covered all the good stuff, you might be wondering which foods boxers should try to avoid. Cookies! Chocolate cake! Alcohol! Fizzy drinks! These are all bad because they’re full of sugar, bad fats, bad carbs, or toxic preservatives.

As a general rule, if the food feels heavy in your stomach, or it takes a long time to digest, or it gives you a sugar high (or makes you drunk!) it’s probably best to avoid it if you’re serious about improving your boxing techniques and fitness.

 - ilustration
ADVERTISEMENT

The boxing meal plan

Follow the rule of thirds:

Divide your plate into 3 equal portions of:
Lean protein
Fruits/vegetables
Carbs

Example meals:

  • Porridge with fruit and nuts
  • Poached eggs & spinach on wholemeal toast
  • Chicken or fish with vegetables & quinoa

The rules of a healthy diet plan for boxers

1. Munch in 5-6 small meals per day, eating regularly (every 2-3 hours)

2. Drinks lots of water to stay hydrated

3. Never skip breakfast, in fact it should be one of your biggest meals of the day

4. Eat your second big meal of the day 2 hours before your main workout

5. Eat before you get too hungry, but stop before you get full.

6. You don’t need supplements if you have a balanced diet

7. Balance your nutrients (carbs/proteins/fats)

Sticking to the pro boxer diet plan

It’s important to try to maintain weight across the long-term (stay within 4-5% of the competition weight). Therefore, don’t attempt to lose weight too quickly as this is dangerous and wouldn’t be good for your health or your performance. Don’t do anything drastic!

A boxer’s diet should be similar to the Paleo diet or the low glycaemic diet and should include protein in every meal, such as red meat, eggs, poultry or oily fish, plus healthy fats like avocado and nuts, fruit and vegetables for fibre, vitamins and nutrients and slow release carbs such as whole grains or oats.

Finally, remember that everyone is different and we all have different metabolisms and tolerances, so it’s worth taking advice from a health professional and your boxing trainer.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close