Boxing Nutrition Guide for Better Training and Conditioning

Boxing nutrition guideAs all serious boxers know, conditioning and practice are the keys to success in the ring. However, unless you are a professional boxer, getting the right information can sometimes be hard if you do not have an experienced and knowledgeable coach to help you. The content covered in this short guide will help boxers with their training, conditioning and nutritional needs.

Consider joining a boxing gym

If you are serious about improving your performance you should consider joining a good boxing gym in order to improve in the quickest time possible. Boxers are some of the fittest athletes in the world and by joining a boxing gym, you’ll have access to all of the resources they have at their disposal. Lifting weights to improve your strength, hitting a speed bag, a heavy bag, skipping, sparring and showdown boxing are all great to improve your boxing performance.


Running is a great exercise for improving speed, speed and endurance and is something that can be done outside the gym and without any specialist equipment.

If you’re having a difficult time fitting your roadwork into your day, try running early in the morning. If you wake up and tackle your running first thing in the morning, you won’t have to worry about it for the rest of the day. You can also often complete a thirty minute run before the rest of your household is awake, making it less of an interference in your everyday chores and duties.

Mix things-up to avoid boredom

Mix things-up to avoid becoming bored. Change the exercises around that you do often. By alternating exercises, you will avoid boredom and prevent your body from plateauing.

Combine high intensity exercises like pad work with low or medium intensity exercises such as walking or jogging. Keeping it fresh will keep you interested as well as helping your body.

Boxing nutrition

Focusing on good boxing nutrition can be very beneficial to both your general health but can also have a significant impact on performance both in training and in the ring. It’s important to remember that diet greatly affects your body in matters of health, fitness and wellbeing.

A great way for boxers to eat healthily is to eat 4 to 8 ounces of meat every day. This will help you to build muscle since meat is an excellent source of protein. Studies show that boxers who do this tend to be stronger as well. If you don’t want to eat so much meat, then you should consider drinking a protein powder or ready-made shake. Failure to take on-board sufficient protein can eventually result in muscle loss, reduced energy levels and extended recovery times from injury.

Carbohydrates and fats

Besides a measured protein intake, boxers also need to get enough carbohydrates and fats in to their diet. Boxing is an intense sport and it places huge demands on your body. If you don’t have the right diet, then you may find it hard to compete at the level you desire.

Remember, as a competitive boxer you need to eat regular meals throughout the day, every 3 hours or so to maintain sufficient energy levels.

Boxing injury

If you injure yourself while boxing, it is important to ice the injured area. Ice helps reduce inflammation and can numb a degree of the pain. You want to make sure that you are icing the injury long enough that your muscle is soothed, but not so long that you cause injury to your skin. 15-20 minutes has been proven to be an ideal icing time frame.

Taking advice

Remember that not everything you read about exercise and boxing is true.  Always check the credentials of the author you’re reading, or the trainer you’re working with, before accepting their word as gospel. Some might be very new to the field, or just expressing their own theories that have not been proven.

Wikipedia: Boxing

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