Eat like a winner


Become a lean and fit fighter by adhering to the four main nutrition principles: eating frequency, nutrient timing, balance of macronutrients and total caloric intake. Keeping with this nutritional program will provide the energy necessary for intense training, and will also enhance your recovery time. You will be increasing your metabolism and encouraging the body to burn fat as it’s primary fuel source.


Eating Frequency

Eating five to eight times per day to will stabilize your blood sugar and keep your energy levels upped all day long. Eating frequently will keep your glycogen (glycogen is energy for the body, formed from broken down carbs) loaded and reloaded. This high eating frequency will start with breakfast and end with dinner. You may add recovery fuel prior to bedtime. This will assist in more rapid muscle repair and powers you up for the next day’s workout.

Nutrient Timing

If you train twice a day, consume a complex carbohydrate such as oatmeal or whole wheat toast before your morning workout, for a more productive training session. This will allow you to top off your glycogen stores to facilitate fat burning. During your workout, sip a sports drink to replace calories and electrolytes in order to prevent muscle cramping. Following your workout, consume a recovery fuel source containing mainly carbohydrates and some protein to reload those glycogen stores. This recovery fuel enables boxers to have productive training sessions day after day.



Carbs are going to be the mainstay of your nutrition plan. Your carbohydrate intake should be 50 to 65 percent of your total daily consumed calories. Fat will burn in the presence of carbs, and this high consumption is what helps keeps boxers extremely lean. Focus on complex carbohydrates (as opposed to simple sugars) such as whole-grain breads and pasta, brown rice, quinoa and sweet potatoes. You also want to consume fruit, which will provide antioxidants. Antioxidants are critical to your nutrition plan, as these will combat free radicals brought about during heavy training loads.

sweet potatoes and brown rice

Protein and Fat

Protein should total about 20 to 30 percent of your daily calories. The amino acids (building blocks of protein) in the protein sources assist in muscle repair. Consume lean protein sources such as chicken, fish, beef, egg whites and protein supplements. Your third macronutrient, dietary fat, should consist of 20 to 30 percent of your daily caloric intake. Consume dietary fat from sources such as nuts, nut butters and flax.

stirfry chicken and cashew nuts

Antioxidants and Total Calories

To combat free radical damage (free radicals are formed during times of stress, such as training) consume antioxidants from fruits, vegetables and multivitamins. Take a multivitamin each morning and consume fruit and vegetables with four to six of your meals and snacks. Your total daily caloric intake will be based on your weight goals. If you are looking to maintain your weight, determine your basal metabolic rate using a BMR calculator. If you have a BMR of 2,000 calories, consume 2,000 to 2,200 calories per day and add an additional 350 to 650 calories per hour of training.

fruits and veggies

2-a-Day Training Day

If you are training twice a day, here is an example of what your daily nutrition will look like:

Consume a liquid carbohydrate pre-training supplement consisting of 60 to 70 percent carbohydrates prior to your early morning workout. During your training session, sip on one to two bottles of fluid replacement drink. Immediately following your workout, consume recovery fuel consisting of 70 to 80 percent carbohydrate.

For breakfast, consume a whole-wheat bagel with peanut butter, a banana and six egg whites. For a mid-morning snack, eat an apple, a can of vegetable juice, almonds and a protein drink followed by a 12-inch turkey sub on whole-wheat bread with vegetables and cheese for lunch.

Prior to your afternoon workout, repeat the pre-training fuel from earlier followed by a post workout recovery supplement containing 70 to 80 percent carbohydrates. For dinner, consume a grilled chicken breast, whole-wheat pasta with sauce, vegetables and a salad. Consume a protein drink one hour before bed.

Here are a few more nutritional tips

  • Stay hydrated
  • Limit, or better yet stay away from alcohol and sodas
  • Look at the ingredients in everything you put in your body.  Chances are if you can’t pronounce it you shouldn’t put it in your body.
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