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A boxer’s diet is as important as his training, the perfect combination is needed to keep a boxer on top. As in any sport it is known that proper food and nutrition is vital and mora than boxing is a weight class sport.

Contact sports demand great resistance so they must create the ideal balanced diet, you know:

  • Meat
  • Proteins
  • Fruits and Vegetables
  • Liquids
  • Fats

Meat: do white meat, as fish, chicken and turkey and avoid the red one.

Proteins: tuna, eggs, milk, protein shakes during training and after.

Fruits and Vegetables: this is for everyone, is essential for our healthy lives and everybody needs vitamins.

Liquids: WATER, water all day and stay away from alcohol.

Fats: Don’t get too excited, omega 3 and omega 6 fats as seafood and nuts. In conclusion you just need healthy fats.

Also, you need to know how many calories per day, when to eat and every how long, what to eat before and after training and before a fight. Of course, each diet should be ideal for your body and for what you need.

So, remember:

  • Vegetables
  • Milk and derivatives.
  • Bread, cereals and pasta.
  • Fats, oils and butter.
  • Tubers, legumes and nuts.
  • Meat, egg and fish.


  • Breakfast (7-8 a.m.)
  • Lunch (11-12 p.m.)
  • Meal (14-15 p.m.)
  • Dinner (20-21 p.m.)
  • And snacks between meals

Each person needs different nutrients in their body and depending on the sport and the weight they need; will be the proper nutrition they need.

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