Adapting a boxers diet can be difficult when you are used to eating burgers and fries from McDonald’s. Professional athletes and boxers have to be strict with their diet. They don’t binge eat take out food and ice cream.
Boxers usually follow a strict diet to other athletes like bodybuilders, runners, footballers, etc. They usually don’t fall of their routine either. They may have the odd cheat meal here and there but it’s not something they make a habit of.
You want to have a good balance of protein and carbohydrates while also adding some fats into your diet. Also you want to incorporate vitamins and fiber into your body as these help digest food.
A good balance is to have 45% each of protein and carbohydrates and 10% fats.
Protein is good for promoting muscle growth and building muscle up once you have trained. It is vital to include proteins for your diet for muscle growth. Protein can come from foods like nuts, chicken, fish, beef, milk, eggs, tofu, cottage cheese, beans, lentils and Greek yogurt
Carbohydrates are for building energy and to keep you energised through out the day. They are a staple in any boxers diet. Healthy carbohydrates sources include pasta, rice, bread, potatoes, spaghetti, oats, quinoa and milk.
Including healthy fats in your diet helps reduce your cholesterol and can reduce your risk of getting type 2 diabetes. Foods high in healthy fats are avocados, walnuts, almonds, olives, dark chocolate and flaxseed.
You want to drink plenty of water through out the day as well. Water not only keeps you hydrated but also increases energy and gives. Try to aim to drink about a gallon of water a day which equates to round about 4.5 litres of water. It might seem like a lot but you’ll get used to it after a while.
Another good idea is to eat a lot of fruits and vegetables. They are naturally high in fiber and vitamins so they will benefit your body.
Keep away from fried foods and fast food joints like McDonald’s and Burger King. Also avoid carbonated soft drinks and processed foods. They add nothing and will just put a negative effect to your hard work.
Example Diet Plan
You can make your own diet plan but here is an example of a diet plan you could follow:
2 Slices of Toast
½ Cup Greek Yogurt
2 Chicken Breast
½ Cup Cottage Cheese
Chicken or Steak
½ Cup Cottage Cheese
It is ideal and recommended to train at a boxing gym as they have all the equipment you need to train and also you can get some good advice.
However if you don’t have a boxing gym close to you, you can start training at home by just getting a some things like a heavy bag and skipping rope. You can also invest in a floor to ceiling bag or speed bag if you want although its not necessary.
Each exercise is split up into rounds. Each round is 3 minutes long. After one round you have a 30 second rest.
The training routine is taking into account that you have minimal equipment available and just a heavy bag and skipping rope.
Jogging (1 Mile)
Shadow Boxing (3×3 rounds)
Skipping (2×3 rounds)
Heavybag (3×3 rounds)
Calisthetics [push ups, squats, bench dips, squat thrusts] (do 15 reps each exercise and do as many sets as you can of each exercise) (3×3 rounds)
Practice one combo on heavybag (2×3 rounds)
Abdominal exercises [sit ups, crunches] (do 25 reps each exercise and do as many sets as you can) (3×3 rounds)
Stretching (1×3 rounds)
Abdominal exercises [sit ups, crunches] (do 25 reps each exercise and do as many sets as you can) (2×3 rounds)
This is just a sample routine and you can follow it or alter it to how you want. You can even make your own routine and follow that.
If you follow this plan it will help you become a better boxer and better athlete.