Boxing, Nutrition

Nutrition Tips

Eating the right things for any aspiring or professional athlete is extremely important to ensure you are always at the top of your game. The right kind of diet for any boxer will help to provide energy during training and bouts, as well as the right nutrients to help weight gain, promote muscle growth and to be low in fat.

When To Eat

Having a regular schedule of when to eat is just as important as eating the right foods. Doing so will help you stay on track and allow you to have energy all day without needing to snack.

It’s best to avoid eating three big meals a day and actually have five or six smaller meals spaced out throughout the day. This helps to maintain a constant high energy level throughout the day.

What To Eat


Protein is essential in building muscle and helps with recovery. Great sources of protein include;

  • Beans
  • Lean meats such as chicken, beef and fish
  • Eggs
  • Peanut butter
  • Lentils
  • Soy

Carbs are an important source of energy. Natural carbs include;

  • Potatoes
  • Peas
  • Fruits
  • Oats
  • Wholegrain bread
  • Beans
  • Rice

Healthy fats are fantastic for the body. They provide energy, minerals and vitamins. Example of healthy fats include;

  • Olives
  • Seafood
  • Avocado
  • Seeds
  • Oils such as olive oil, macadamia oil and coconut oil
  • Nuts
  • Coconut

Whilst water is not technically a food, it is extremely important to ensure your body is performing at its best.

Water helps to hydrate the body, which prevents any cramps and aches you may get. It is advised that you drink around 3 litres a day.

What To Avoid
Bad Fats

Bad fats are foods that the body struggles to digest. These tend to be found in pre-packaged products, processed and fast food.

Sugary Foods

Sugary foods such as chocolate, sweets and soft drinks will give you a short, sharp burst of energy but ultimately will leave you feeling bloated and tired.

Acidic Foods

Highly acidic foods are linked with muscle deterioration, so stay away from these types of foods to maintain all of your hard work and training.


Alcohol is notorious for making your body very dehydrated. It can also leave you bloated and lethargic.

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