Boxing demands speed, precision, and endurance, which, in turn, require energy and lean muscle. To optimize your practice time and do well in boxing matches, you need to give your body the best fuel available. Here are some dietary recommendations to boost your health and performance.

5 Diet Tips for Boxers

1. Emphasize Protein

In boxing, you’re constantly working your muscles, which then need protein to heal and become stronger. Some foods high in protein include lean white meats and fish, eggs, black beans, milk, cheese, Greek yogurt, and almonds. Treat yourself to peanut butter as well.

2. Diversify Vitamins & Minerals

Your body needs numerous vitamins and minerals to maintain its immune and nervous system, support cell growth, strengthen cognition and memory, and perform many other important functions. The easiest way to eat them all is to make your meals as colorful as possible; get fruits and vegetables that span the rainbow.

3. Include Fats

While excess unhealthy fat can compromise your athletic abilities, don’t avoid fats altogether. Focus on healthy unsaturated fats that provide energy and protect against brain and organ problems. You can find them in fatty fishes, eggs, olive oil, nuts, seeds, avocados, and even dark chocolate, which can contribute to meals and desserts.

4. Get Fiber

The nutrients consumed won’t do much good if your body can’t use them, which is where fiber comes in handy. It helps with metabolism, gradually breaking down nutrients so they can be absorbed properly rather than wasted. Nuts, beans, oatmeal, and barley are great sources of fiber, as are apples, pears, avocados, and other fruits.

5. Stay Hydrated

Food alone can’t sustain your body; fluids help it stay hydrated, which boosts your energy, memory, and immune system while lubricating your joints. Drink plenty of water while avoiding alcohol and sugary beverages, which add unnecessary fat to your diet.

For more guidance on improving your boxing skills, contact TM Productions. Based in Honolulu, HI, and run by champion athlete Tessa Moon, she coaches up-and-coming boxers to hone their skills and reach their potential. Whether you just want to get into shape or compete professionally, she'll provide the assistance you need. Call (808) 291-7817 or send a message online to inquire about setting up coaching.