Eating Like a Boxer

Eating Like a Boxer

Boxers needs to keep up their energy and stamina in the ring. These athletes need to follow a strict diet, and the best way to do this is to understand exactly what a boxer needs in terms of macronutrients.

We are not going to be breaking down an exact diet plan here, but we will be discussing the basic nutrition that goes into a boxer's diet.


Healthy fats have far more calories than carbohydrates and proteins to provide you with lasting energy. You want to focus on healthy fats, and you need to consume fat during every meal. Fat also helps with the absorption of protein in the body, so it’s important to have some with every meal.


Boxers need energy. You want to stick to complex carbs that will provide you energy over the duration of your workout each day.


Protein is important for your body’s muscles to repair. Protein also takes longer to digest, and helps burn more calories at the same time. You’ll find that a good source of protein includes:

  • Eggs
  • Tuna
  • Peanut butter
  • Beans

And don’t forget that you want to eat meat as well. White meat is the best option, and it’s far easier for your body to digest than red meat. This means that you’ll be eating a lot of chicken and turkey. Avoid beef, pork and other red meats when possible. Organic and free roaming animals are normally not fed fillers, and are the ideal choice for a healthy diet.

Fruits and Vegetables

Fruits and vegetables provide you with necessary nutrients throughout the day. It is recommended that you eat several cups (5 – 9) of fruits and vegetables on daily basis. As a boxer, these provide you with quick energy and essential nutrients for your body to repair following a rigorous boxing session.


Supplements are good, but you want to try to get all of your nutrients and vitamins from the food you eat. Remember that it is okay to take a multivitamin, but you want to try your best to get all the vitamins and nutrients through the food that you eat – it’s simply more natural and easier for the body to absorb.

The main issue with pills and supplements is the absorption rate in the body. I do recommend using a protein supplement (and any other supplements that you wish), but make sure that you are utilizing pure supplements, such as whey protein, that are not filled with a bunch of additives.

Caloric Intake

You’re likely not an Olympic boxer or professional yet, so you're going to have very different needs than a professional in terms of calories. Many boxers will eat 5,000 calories of food per day during their conditioning.

This will allow the body to sustain itself when boxing and not drop severe weight in the process.

When a boxer is not intensely training and conditioning, they will typically eat 3,000 calories a day at least. Keep in mind that boxer will always be training, but conditioning is more intense and occurs before a fight when a boxer is trying to counteract their opponent’s strengths.