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Eating healthy is vital for both your mental & physical health.

A balanced diet provides the necessary nutrients for peak performance, muscle development, and quick recovery.

It supports endurance, helps prevent injuries, and boosts the immune system.

Optimize your training, reach your fitness goals faster.

High Protein Meal Plan & Shopping Lists

Discover the collection of simple high protein recipes, including breakfast, lunch, dinner, treats & smoothie options

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“You are what you eat, so don’t be fast, cheap, easy, or fake.”

Every athlete needs to balance their diet and their training, otherwise they’re more likely to drain themselves after their first lap, shot, row or round.

A good diet ensures constant fuel provision so you are fresh, active and at the top of your game at all times.

Your entire body is at work when you are boxing.

The movements and strength required to move your legs, feet, hips, hands and arms need an endless supply of energy. You need to ensure that your diet meets your physical need of nutrients.

Protein

During intense boxing training,, muscles may get small tears. Protein is crucial for muscle recovery and growth. Eating a balanced diet with foods like red meat, chicken, tuna, eggs etc supports overall muscle development & helps ease soreness after training.

Fats

While fats are often labeled as bad, it's important to understand that your body requires essential unsaturated fats, such as Omega-III and Omega-IV, for healthy weight gain and energy.

These fats play a role in producing prostaglandins hormones in the body. To incorporate them into your diet, consider snacking on nuts and including seafood in your dinner.

Additionally, include olives, seeds, and avocados to provide the necessary unsaturated fats. Integrate dried nuts and avocados into your routine, and consider swapping regular cooking oil for olive oil to enhance the overall quality of fats in your diet.

Carbs

Carbs provide a steady and long-lasting source of fuel for your body, ensuring continuous energy, even during intense fights or training.

They power all anaerobic activities, keeping you from getting tired. Combining carbs with protein creates an ideal ratio for sustained energy during workouts.

Include foods like yams, beans, whole grains, fruits, and oats in your diet for a healthy carb intake.

Water

Because your body is mostly water, it's important to keep it hydrated.

Boxers need to stay sharp, so drink at least 9-10 glasses of water daily, and more (10-15 glasses) when training for a fight.

When you train, your muscles work, causing more sweat and loss of electrolytes.

Staying well-hydrated helps you feel less tired and drained, ensuring better stamina

What NOT to eat

Now, let's talk about what to steer clear of if you're training to be a fit & healthy.

Many foods may offer a quick energy boost, but in the long run, they can leave you feeling tired and sluggish.

Avoid eating carbs before bedtime and steer clear of binge eating.

Say no to alcohol and stay away from smoking to maintain focus and progress.

Cut back on cakes and excessive chocolates. Also, skip fizzy drinks altogether.

In summary, avoid these:

junk food, fried food, processed food, alcohol, and sodas.

Counting calories (weight loss and weight gain)

The basic facts are simple:

We gain weight when we take on board more fuel in the form of calories than we burn through our daily activities.
We lose weight when we take on board less calories than we need to maintain our bodyweight.