The main message from nutrition experts to boxers is to eat correctly on a year-round basis. Some boxers tend to put on pounds between matches and lose them quickly as the fight approaches. Such a strategy can sap boxers of the energy they need to fight as much as 15 grueling rounds. So an eating program that keeps you within 10 percent of your weight class requirement will make it easier to drop weight slowly during training without sacrificing muscle or energy.
Carbohydrates
A healthy ration of foods for a boxer consists of 45 to 55 percent carbs, 30 to 40 percent protein and 15 percent fats. Carbs are key, since they release energy over a sustained period of time while replenishing glycogen in your body. But all carbs are not equal. Simple carbs, such as soda and candy, may give you a quick energy boost, but it will soon wear off and provide little if any nutritional value. Complex carbs, such as whole grains, beans, oatmeal, some starches, and fruits and vegetables, provide lasting energy and lots of nutrients.
Proteins
Protein builds muscle mass and also repairs small tears in muscles that you incur during training or a fight. Chicken, fish, lean beef, eggs and tofu are good sources of protein. For building muscle mass, you might drink a protein shake during a training session and another one after the workout.
Fats
As with carbs, there are healthy and unhealthy fats. Trans fats and saturated fats are to be avoided. They have limited nutritional value and can result in unwanted weight gain. But other fats are essential in enabling your body to absorb vitamins and other nutrients. Good fats are derived from salmon, sardines and some other forms of seafood. Nuts, seeds, olives and avocados yield healthy fats as well.
Considerations
Pre-fight diets should consist of small meals that maintain your energy level and blood sugar level. They should be easy to digest as well. Light, starchy foods are recommended, such as whole grain sandwiches, cereals and fruit. To maintain hydration, a boxer should drink 400 to 600 ml of water two to three hours before the bout. After a fight, you need to restore glycogen levels and repair muscles. A boxer should eat meals combining proteins and carbs, either in solid or liquid form, every two hours after the fight until six hours have passed, and then go back to a regular diet. Drink plenty of water to rehydrate your body after a fight.
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