July 17, 2018

What to Eat and Not Eat before Boxing

Boxing burns a lot of calories, so having energy fuel is important. Eating the right foods before a boxing workout help elevate your performance. These strategies for choosing the best pre-workout meal can help boxers meet the demands of this high-energy, fat-burning sport.

Why Nutrition Is Important in Boxing

Boxing involves conditioning muscles and staying strong and reactive. A Fitboxer needs to make sure that he or she not only makes it through the workout but also recovers to train another day. Good nutrition means getting the right amounts of nutrients at the right times for the body’s activity, so eating these foods before boxing will help support the body before, during and immediately after the workout.

What to Eat before Boxing


The body uses protein as a building block for muscles. During a workout, the muscles are breaking down while they condition, with the goal of rebuilding after the workout is done. Fitboxers use a lot of muscles when training and working out, so protein plays an important role in the pre-workout meal. Examples of protein include:

  • Beans
  • Eggs
  • Red meats, like beef and pork
  • Poultry, like chicken and turkey
  • Cheese


Working out takes a lot of energy. Carbohydrates replenish the glycogen stores (or sugars) that are depleted when exercising. Complex carbs give bodies the most nutrients because they provide vitamins and minerals that are lacking in simple carbohydrates like refined sugars. Providing the body with the right amount of carbohydrates before boxing helps keep blood sugar levels stable so the body can get the most out of the workout. Examples of complex carbs include:

  • Whole grains
  • Fruits
  • Vegetables

Great Pre-Workout Combinations

The following food combinations are great choices before boxing:

  • Fruit and nuts with Greek yogurt
  • Peanut butter with apple or banana slices
  • Whole grain bread with turkey or chicken
  • Cottage cheese with fruit
  • Pita bread with hummus

What Not to Eat before Boxing

Choosing the right foods to eat before a workout may require a careful balance, but these are definite no-nos before boxing and working out:

  • Drinking milk. It can cause sluggish feelings and reaction times.
  • Filling up on junk foods. They don’t provide any real nutrients and can cause harm to your digestive system.
  • Eating high-fat foods. Why put extra fat in before the burn?

Eating right and staying fit are important for maintaining a healthy lifestyle. Each person should talk with his or her health care practitioner to ensure a healthy, fitness-friendly diet.

Source List

Boxing Insider. “7 Foods That Give You Fuel.” https://www.boxinginsider.com/training-and-conditioning/7-foods-that-give-you-fuel/

Eric Brown. “What to Drink and Eat for Boxing.” https://www.livestrong.com/article/343817-how-to-bulk-up-muscle-mass/