Brooklyn Boxing

The Boxer’s Diet: A Complete Guide

Boxer’s Diet Tips: A Complete Guide to Boxer Nutrition in Melbourne

A boxer requires between 3000 and 4000 calories per day to support their strenuous training. Correct nutrition is an essential part of performance and recovery and supports strength and endurance. A balanced diet of fruits, vegetables, carbohydrates and protein throughout the day is important to sustain a boxer’s strenuous exercise regime. In this article, we will provide a comprehensive guide to boxer nutrition, explaining what to eat before, during and after training and throughout the day. Contact Brooklyn Boxing in Melbourne for a free nutrition guide.

How to Eat Like a Boxer: Before, During and After Workouts

To eat like a boxer, you need to structure your meals around the three stages of your exercise regime: pre, during and post workout.

Pre-Workout Meal

Prior to a workout, the best food for boxers is carbohydrates, such as bananas, vegetables and whole grains. A banana with peanut butter or oats with berries provides quick energy and prevents fatigue by maintaining blood sugar levels. Lean proteins such as fish, chicken and eggs also help to build and repair muscles

What to Eat During a Boxing Training Session

Correct boxer nutrition during a workout that exceeds 60 minutes helps to maintain blood sugar levels and allows you to maintain a higher intensity for longer. Energy drinks, dried fruit and bananas provide quick-release carbohydrates that can provide you with energy to complete longer workouts.

Post-Workout Meal

The post-workout meal in your boxer meal plan promotes muscle recovery and growth, helps muscles adapt to specific training and boost your progress. A balanced mix of proteins and carbohydrates can help you maintain energy and see faster results with your strength and endurance. Consider meals such as chicken breast with brown rice and vegetables or a salmon salad.

Example Boxer Meal Plan

The key to eating like a boxer is organising your meals for the day. Here’s an example of a meal plan you can follow:


Breakfast is the most important meal in a boxing diet because you have to replenish your energy after fasting. A balance of proteins and carbohydrates is the most effective way of boosting your energy after sleep. You can choose from a variety of balanced options, such as:

  • Half a cup of rolled oats with fresh or dried fruits, nuts and seeds
  • Three eggs on two pieces of whole grain toast
  • 75g of Greek yoghurt with one banana and chia seeds

Post-Training Snack

A snack immediately after your first workout is important for replenishing your glycogen stores and assisting with muscle repair. Some examples of small, post-workout meals include:

  • One scoop of high-quality whey protein powder, one tablespoon of organic peanut butter and 4 strawberries in a shake
  • A banana and organic peanut butter on wholegrain toast
  • An apple and a can of tuna


Lunch is one of the most important meals in a boxing diet. A full lunch can replenish the caloric deficit you may have from earlier in the day and increase your energy for another workout. You can try a variety of balanced options, such as:

  • Grilled chicken breast with jasmine rice and avocado
  • Atlantic salmon fillet on a fresh Thai salad with soba noodles
  • Tuna salad sandwich on rye bread

Pre-Training Snack

While lunch is a great meal to assist in recovering your energy stores and building and repairing your muscles, you may need a light snack to sustain another workout. Some examples of a light pre-training snack include:

  • An apple and a handful of almonds
  • A quarter cup of oatmeal with ten blueberries
  • A banana with a tablespoon of high-protein peanut butter

Mid-Training Snack

Text: If you’re pushing through an intense workout, typically exceeding 60 minutes, you will require a snack with sugar and salt to help you maintain peak intensity for longer. Examples of a mid-training snack include:

  • One can of your preferred energy or sports drink
  • Coconut water with a packet of chips
  • Salted caramel and chocolate protein bar

Post-Training Snack

One of the best meals for boxers is a light but well-balanced snack of carbohydrates and proteins to assist with muscle repair and sugar levels. Examples can include:

  • Mango and banana smoothie with whey protein and turmeric
  • Five dates with high-protein peanut butter
  • Oil-free sweet potato chips


Text: Dinner is the biggest meal of the day and should contain a sizeable portion of protein, balanced with some form of carbohydrates. Your dinner can assist with all your muscle recovery at the end of a long day of training. Examples include:

  • 100g porterhouse steak with kipfler potatoes and asparagus
  • Lime and sesame chicken stir fry with Thai vegetables and soba noodles
  • Pasta with asparagus, mushrooms and walnuts

Tips For Healthy and Convenient Eating

Maintaining a consistent boxer meal plan is the quickest way to see results from your training. Pack healthy lunches, such as tuna or chicken wraps and snacks of dried fruit or nuts and take them with you to school or work. This can help you maintain the appropriate level of boxer nutrition throughout your day.

Keep your house stocked with lots of fresh fruits and vegetables so you have a quick, easy, healthy snack that doesn’t take much time to make. Preparing your food for the week is the best way to ensure you sustain the energy levels required for an intense boxing regime.

Seek Professional Diet Advice

Becoming a boxer requires an organised approach to your nutrition that focuses on pre, during and post-workout meals, a plan to monitor your calorie intake and consistently stocking the necessary foods. If you want to learn more about the best food for boxers, speak to a registered dietitian or sports nutritionist.

Call the friendly team at Brooklyn Boxing in Melbourne on 0434 113 113 or contact us online to discuss your ideal workout plan.