Ideal Diet For a Boxer (When & What to Eat?)

The ideal diet for a boxer is very varied, nothing extraordinary, but with a rigorous and strict order.

All food groups must be included to create the ideal balanced diet. Do you want to be a boxer? Have you already started the life of boxing? We will tell you what to eat, when, how often, and in what quantities, to improve your physical and even mental performance.

Discover The Ideal Diet For a Boxer

  • Vegetables and vegetables.
  • Wholegrain bread and pasta, cereals.
  • Milk and derivatives.
  • Meat, egg, and fish.
  • Tubers, legumes, and nuts.
  • Fats, oils, and butter.

Perfect Formula Of The Ideal Diet For a Boxer

The secret of this formula is in its simplicity: eat in a nutritious, balanced, sufficient way, and mixing the different food groups.

When to eat?

In the morning glucose is required to feed the brain, give energy to the whole body, and end fasting, mainly with carbohydrates and vitamins.

The second meal during the day is lunch, around noon, which is to provide an important part of the proteins that will be occupied during the day. Food is the third food intake during the day. Which should always start with a salad, to provide the necessary enzymes for the body to absorb the nutrients from protein foods. After having trained for two or three hours, it was time for dinner, dinner is the fourth and last meal of the day. You could get these kinds of tips in US combat sports.

This must be light, especially since no physical activity will be carried out, and that energy will be converted into adipose tissue because it has not been used.

Read also: How to Clean Boxing Gloves (6 Different Methods!)

How long do you eat?

  • Breakfast at 7:00 or 8:00 hours.
  • Brunch at 11:00 or 12:00 hours.
  • Lunch at 2:00 p.m. or 3:00 p.m.
  • Dinner at 8:00 p.m. or 9:00 p.m.

What should a boxer eat before training?

It is advisable to eat carbohydrates to have immediate energy, also many bananas, because their large amount of potassium provides energy to the body.

Fruits, vegetables, oils, and cereals are vital for the optimal performance of the body before training, the body prepares for physical activity.

As well as moderate amounts of foods derived from animals such as eggs, cheese, fish, and meats.

Staying hydrated is an important part of gaining a healthy body with a great capacity for physical training and agility. Make sure to have a boxing kit, boxing gloves, and all your required thing ready before the match.

The fighter should not eat anything that he does not usually eat, nor should he be overly satiated. You must maintain the diet established from your workouts.

Since the diet is also part of your comprehensive training, to be a professional fighter and you must be used to it, both in training and in real combat.

The ideal diet based on the body

There are at least three types of body complexions; define what your body type is:

Ectomorphs: thin in complexion.

Mesomorphs: robust complexion.

Endomorphs: obese complexion.

In each case, you will have to choose whether to eat five, four or three meals a day, respectively, depending on how your metabolism works. Understand this as the transformation capacity that your metabolism has to digest food, and maintain your weight or gain height.

Example of a perfect diet for a boxer


You can start the day with juices or smoothies, you can choose the combination that you like best, sweet or sour. It includes orange, carrot, beet, celery, and pineapple, among others.

As well as consuming cereals like oatmeal with nuts like raisins, and plenty of bananas.

The key is to eat a lot of fruit in the morning and make it a hearty breakfast. Pear apples, guavas, pear, melon, granola, and natural honey.


If you are no longer at home by that time, bring healthy sandwiches or cakes, made by you. That the slices of bread are whole, with lettuce, tomato, avocado, cheese, turkey or tuna, or egg.

The beginning of the day is the best time to eat carbohydrates, in the afternoon and evening, it is no longer. Create your carbohydrate food combinations.


Before lunch, always a salad. It can be from some lettuce and vegetables.

Examples: apricot lettuce, tomato, onion, avocado, beet, carrot, lemon, and salt or olive oil. Oils are important for testosterone, stamina, strength, energy, and vitamins. Soups or creams: fresh vegetables. A portion of chicken, fish, beef, or pork.


After 2-3 hours of training, a light dinner comes. Avoid eating sweet bread, refined flour, potatoes, soft drinks, or any other type of junk food, at any time of the day, especially at night.

Yogurt, whole wheat toast, a small number of legumes, or seeds.

Tip: the glass of water with lemon juice, can be taken when going to sleep, or when waking up before having breakfast; in both cases, it helps to keep the body alkaline.

Optional: Eat snacks between meals. If you are in travel you can find snack vending machines available on the road and choose your snacks wisely.

It is best to avoid eating between meals, the reserve to eat only nutritious food, not packaged junk food. But if you can’t resist eating between meals, you can resort to healthy snacks such as:

  • Fruits
  • Unsalted grains
  • Seeds
  • Nuts

Is it true boxers should eat a lot of nutrition?

This is false, in reality, a boxer’s body requires balanced amounts of protein, carbohydrates, fats, vitamins, and minerals. Each group fulfills its function, proteins must be at least 2 grams per kilo of body mass. Protein. These serve to keep the muscles strong and large, they help the muscles not to diminish with training. Its function is to maintain the muscles and help them grow little by little.

Previous articleHow Does a Robot Vacuum Cleaner Work? 
Next articleHow to Track Down Odors in Your Home
He has 15 years of experience in sports, electronics, and home improvement writing. He also writes state news & daily news.


Please enter your comment!
Please enter your name here