Boxing is one of the few sports where the weight of the athlete is of crucial importance. Weightlifters and jockeys are other sportsmen and women in a sport governed specifically by weight. And while boxers need the right diet to give them powerful bursts of energy over short periods of time, they must maintain a certain body weight. That’s why most boxers will keep to their fighting weight when training. They might drift out to say 5% above their fighting weight but anything higher can cause problems.
Dangerous crash diets
Boxing weight loss is important. If a fighter has to lose a serious amount of weight in a short period of time, he is running the risk of making himself enter the ring in a weakened state. Any type of crash diet is likely to restrict a boxer’s performance. Binge eating and crash diets are two activities which are NOT recommended for any boxer. Generally speaking it is better to eat five or six smaller meals a day.
So the situation is clear. A boxing diet must enable the athlete to build strength and endurance in terms of energy but always with their fighting weight figure in mind. Eat well but not in such a quantity that you put on too much weight and push yourself out of your fighting division. And a boxer’s diet must contain foodstuffs from each of the following types – carbohydrates, proteins and fats.
Nutrition
Carbohydrates are #1 in the boxer’s diet. Nutritionists say they should make up half of a boxer’s food intake. They give the boxer the bursts of intensive energy he needs in a fight. But there are good carbs and those which are not so effective. Carbohydrates from processed foods such as white flour and pasta don’t give the same energy supply as do good carbs like whole-grain bread, beans, fruits and oats.
Proteins, like carbs, provide energy but also help the body to recover. Boxing is a sport where the muscles can take some serious punishment and to help the muscles repair themselves, boxers should take protein in about a third of their diet. Meats such as chicken and lean beef, fish such as tuna as well as eggs are good sources of protein. Protein drinks are also recommended in a proper boxing training diet.
Fats can be both good and bad. Food with the wrong type of fats include fried food, fast food, processed food, fizzy drinks and any food high in sugars and saturated fats. But the right types of fats, which ideally will make up about 15% of a boxer’s diet, are essential. Walnuts, seafood and cod liver oil are all recommended as are olives, avocado and seeds.
Stay well hydrated
Dehydration is bad news to a boxer’s performance and during any training day, 8 glasses of water should be consumed. Hydrate carefully and well.
Supplements
Supplements are an important part of a boxer’s diet. But boxing is not weightlifting and the biggest muscles are not required. Suitable boxing supplements include whey protein, antioxidants [found in green tea], glutamine and arginine.
Diet is a huge part of a boxer’s preparation and the better the preparation, the better the boxer’s chances of success.
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