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What To Eat After a Boxing Workout

A good boxing diet plan is all about healthy eating with the right balance of carbohydrates, protein, and fats. Your body needs different proportions of each before and after strenuous exercise to stay in peak condition.

There is no doubt that an intense toe-to-toe in the ring is going to work up an appetite. Choosing the right foods will make a big difference in how your body recovers. Remembering what to eat after boxing is critical to your training.

What Do Boxers Eat?

Boxers eat a balanced diet of complex carbohydrates, lean proteins, and healthy fats. The body needs all three (3) to function most efficiently under the physical stress of a high-impact workout.

Each serves its own list of critical roles in full body health, the most important of which include:

  • Complex carbohydrates: Provide the raw energy that gives the muscles power
  • Lean proteins: Contain the building blocks that allow muscle tissue to repair
  • Healthy fats: Help your body absorb nutrients and contain essential fatty acids

Making sure you are getting your daily dose of all three maximizes your health and your athletic performance. Boxers adjust the quantities of each depending on what their body needs during their training schedule. Deciding what to eat before a boxing match and what to eat after is a key element to optimizing the benefits of boxing. To learn more about what to eat before a boxing workout, read this article (A Boxer's Diet Plan For Beginners).

What Do Boxers Eat After a Workout?

Boxing is a great form of exercise because it blends cardio and strength training. It is the epitome of a full-body workout, but this means it also demands a lot from your body. The energy and nutrients that fueled your body during your workout are quickly depleted.

After a boxing workout, your body needs to recuperate and replenish those lost nutrients. Boxers know that the right post-workout meal will help their body recover faster and their muscles rebuild stronger.

A huge part of this recovery is providing your muscles with protein so they can repair. Boxers will eat around 25-30 grams of protein within an hour after a fight to kickstart this process.

What Should I Eat After Boxing?

Post-boxing workouts should include a large portion of protein, as well as a good balance of carbs and fats to help your body utilize the protein most effectively.

Examples of some of the best foods to eat after boxing that reflect this balance include:

  • Scrambled eggs with whole grain toast
  • Greek yogurt with fresh fruit or nuts
  • Turkey, chicken or tuna wrap
  • Stir fry with lean meat or tofu over rice
  • Tacos with lean meat and guacamole

Another excellent option after a boxing workout is a complete protein shake (How To Make a Complete Protein Shake). Protein shakes combine all of the necessary nutrients your body needs in one serving. Protein shakes can save on time if you are working out on-the-go. Boxers should never skip eating when they are in training, so it is a good idea to have a protein shake ready if you don’t have time to prepare a full meal.

Nutrition is a cornerstone to a healthy lifestyle. For boxers, it is also the foundation of getting the most out of training and having success in the ring. What you eat after your boxing workout will help you get back to the bag stronger each time.


The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness.