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A boxer’s diet is nothing different from the other serious athletes like runners, weightlifters, and many other athletes. Although, there is no such difference, let's make it clearer and more specific for you beginners.
Here it goes:
You might be familiar with the best protein sources that are easily available to everyone like eggs, peanut butter, tuna, and milk. All of them are excellent sources of pure protein. Here comes the point of how much protein intake can a boxer consume? Although protein is important, remember, this is boxing, not weightlifting, so act like a boxer and try not to eat one jar of peanut butter a day. It does nothing for you.
2. Fruits and Vegetables
Except for the protein intake, vitamins are also important for an athlete or particularly boxers. This is a requirement to be a healthy person in general. So, there is a lot of variety of vitamins available in your daily use of eatables and remember, the more colourful the better.
A boxer should stick to white meat. It is easier for your body to digest, it processes faster through your body, and doesn’t sit around in your stomach making you sluggish. Examples of white meat are chicken, raw and tuna fish, and turkey. What stuff a boxer needs to avoid is red meat, how? (That’s a different story that will be discussed later on), red meat is probably beef and pork that should be avoided.
Fluids or liquids are the basic need of the body. Whether you are doing a boxing workout or not, water is a must for you. The only thing that differs is the quantity between athletes or non-athletes.
Drink at least one gallon of water a day which is minimum for everybody in
general. Two or three gallons is a must if you work out hard or live in a
hot state. Again, this is the minimum being advised, drink more if you can
and do it.
One thing that is strictly prohibited to the boxer is the consumption of alcohol. It will slow you down, fatten you up, and put you in more situations or health issues that will be the reason you are straying away from the healthy boxer’s lifestyle.
Stick to fats that are good for you. Your body fat percentage has more to do with your genetic composition than anything else. If you have a body that quickly accumulates fat, avoid bad fats for at least five days a week. It's fine to splurge on food once a week because boxing training is really strenuous and will burn fat quickly regardless. Unless you're a world-class boxer practicing for a world championship, your trainer won't be aware of your breakfast ice cream.
There is a lot of difference between natural and nurture. These lab-created pills and supplements are not natural substances and they can’t be any better than real food. Actually, there is no comparison between both of them because they will never be able to provide the same level of nutrients that you get from eating real food.
Although, the reason behind neglecting them is simply that they are created in labs. If you eat a 100mg pill of Vitamin A that is not going to help you in any way because your body has its own system. It only takes how much is needed and the rest goes to waste.
Forget all about the bodybuilder’s supplement, just stay normal and stick to the real food. Pills and supplements are for looks and not for real performance. Remember, if pills really did help, you’d all be eating pills instead of food.
7. What's a good pre-fight meal/food for boxing?
It depends on your weight and how long you've been eating before the battle. Expect to be gassed in the first round if this is your first fight, regardless of how fit you are. You should have a high-protein, complex-carbohydrate meal around 6 hours before. A steak and rice with vegetables and pasta with meat is also a good option. Protein takes roughly 6 hours to digest and becomes accessible in your muscles for fuel, plus you have time to recover from the heaviness. Anything hot should be avoided because indigestion is the last thing you want. About 2 hours prior, eat extra carbs with a light seasoning of salt. Granola bars, a smoothie, and nuts are all good options. You should hydrate after weigh-ins to avoid muscular cramps; taper it down as fight time approaches.
Practice makes the man perfect, is a famous saying but it depends on multiple factors and food is one of them. Eating the right food is as important as working out the right technique. Try to avoid junk food and foods that are highly prohibited to the athletes and fighters. Take a recommended number of vitamins and protein to speed up your progress as a boxer.