What to Eat before Boxing Training?

March 11, 2021

What to eat before boxing training? | The noble art attracts more and more followers every year, but before breaking a sweat jumping rope and hitting his first hooks in the ring, a world champion must pay attention to his diet.

Fortunately, we are here to help you in US combat sports.

Granada boxing classes will help you get an idea of what you can expect from boxing.

Why eat before going boxing

You can’t do English boxing, muay Thai or savate training on an empty stomach! Not eating anything before a boxing class or competition can result in a loss of energy, a decrease in the boxer’s performance, and an increased recovery time and risk of injury.

As in all combat sports, boxing practiced regularly, requires a special diet. It is not about dieting to lose weight or, on the contrary, to gain mass, unless it has been decided so with a nutritionist/dietician and the trainer. Rather, it’s about balancing foods to eat healthily and eat a balanced diet.

The ideal boxer’s diet should:

Provide energy during workouts. Be low in fat so as not to fatigue the body during digestion. The boxer’s eating habits should be adapted to his workouts.

When to eat to be in top shape during training

Everyone knows that athletes should eat healthily, avoid fast food and saturated fats, and opt for a low-calorie diet and eat fruits and vegetables. That is why, instead of the three large meals we usually eat, we should eat 5 or 6 more reasonable meals.

If we eat less but with three meals, we starve and eat too much at meals, accumulating more fat.

Eat six meals a day

Eating six meals a day helps maintain a good energy level throughout the day. You have to start eating before you are too hungry and finish eating before you are too full.

Between the two large meals, you can eat lightly to avoid hunger and maintain good energy. Dinner should also be light to allow a good recovery. Don’t skip breakfast and eat after your run if you do. If you only go to the gym for 30 minutes, the food should be light. If you train for 3-4 hours, you should eat enough to have the energy for the entire workout.

As we have said, there is nothing wrong with snacking between meals! On the contrary, eating between the main meals is beneficial to eat less, but better.

But then what is there to eat on training days?

Your best allies

A boxer’s diet is made up of several essential nutrients:

Water in large quantities: hydrate your body and muscles to prevent cramps and soreness. Don’t wait until you’re thirsty to drink. When we are thirsty, we are already dehydrated and have lost too much water;
Carbohydrates that provide energy;
Proteins to develop muscles and strengthen them to promote recovery;
Fats, but not all: they are the second source of energy.
Other nutrients must be present in a boxer’s diet:
Vitamins and minerals to boost the immune system and have strong bones;
Fiber to make the digestive system work and eat less (it is present in vegetables).

Water is essential, and we are talking about water: Powerade or any other energy drink does not replace it. You have to drink from the moment you wake up and drink a lot before training, at least three liters of water a day. Do not exceed six liters a day, as drinking too much water can be dangerous for brain function.

Carbohydrates are found in most non-meat foods:

Cereals such as oats,
Whole wheat pasta,
Rice,
Fruit,
Whole bread…

You have to take into account the glycemic index of the carbohydrates you eat. Go for complex carbohydrates that provide low blood sugar levels while maintaining a constant energy level.

Proteins should be 30% of the daily intake. Eating more protein leads to dehydration and the accumulation of toxins while consuming less protein can lead to fatigue and injury. Proteins are present in meats, as well as in eggs, seafood, fish, dairy products, and nuts, and other dried fruits.

White meat is lean meat. It is preferred for its lower fat content. Fish, for its part, also provides essential fatty acids for the proper functioning of the brain.

Foods to avoid

Of course, there are foods to avoid if you want to be in the best shape to train:

Bad, hard-to-digest fats: fast food and other industrial products;
Fast sugars: chocolate, sweets, soft drinks, cakes …
Acidic foods;
Spicy foods;
Alcohol, which promotes dehydration;
Some high glycemic index fruits: pineapple, dates, chestnuts, raisins, melon, watermelon.

At all times, avoid taking food supplements; all we need is food.

Energy snacks can be served occasionally during training when you lose sodium and therefore become dehydrated, but they should not be taken regularly.

Some ideas for eating before training

Mike Tyson and Floyd Mayweather also had to follow a drastic diet before donning their mouth guards and preparing to compete in the ring.

The ideal food to build muscles, lose weight and lose fat while you eat, should be composed of:

45-65% carbohydrates,
10-35% protein,
20-35% fat.

Of course, meals between meals should be lighter before putting on your boxing helmet and kicking and punching in your boxing club. Here are some examples of light meals you can make before a workout or first fight: