Disclaimer:

I am not a qualified nutritionist. This information is from my own research and use. You should consult with your doctor before making any changes to your diet.

Fuel your training

You can train with as much intensity as you like but if you neglect your diet, you are going nowhere.

Boxing training is hard and it exacts great demands on your body. To meet these demands you must eat a well-balanced diet.

A good diet will help you to train at your best. It will increase performance levels and improve your overall health.

The building blocks of an athlete’s diet

The three main building blocks of the an effective nutrition plan are:

• carbohydrates

• lean proteins

• natural fats

Pick from these categories to build your meals.

The main composition of your diet should be:  

50-55% carbs | 30% protein | 15-20% fat

Carbohydrates

Carbohydrates (or carbs as they often called) are your bodies main source of fuel. If you think of yourself as an engine, carbs are your four star unleaded. A full breakdown of carbohydrates is beyond the scope of this article. So for this quick guide we are going to break them down into three groups:

Complex carbohydrates (Starchy)

• Oatmeal

• Whole grain cereals

• Porridge

• Bran

• Potatoes

• Sweet potatoes

• Carrots

• Beans and pulses

• Brown rice

• Brown bread

• Brown pasta

Complex carbohydrates (Fibrous)

• Asparagus

• Peas

• Broccoli

• Cauliflower

• Salad (lettuce, cabbage, tomatoes, peppers, etc)

• Brussel sprouts

• Spinach

Simple carbohydrates (Fruit)

• Apples

• Oranges

• Bananas

• Blueberries

• Raspberries

• Blackberries

• Nectarines

• Plums

• Grapefruit

• Grapes

• Pears

Lean proteins

Protein repairs muscle broken down during workouts.

• Chicken breast

• Turkey breast

• Fish (haddock, cod, salmon, tuna etc)

• Shellfish

• Lean red meat

• Steak

• Eggs

• Low fat dairy products (milk, cheese, natural yoghurt, cottage cheese)

Natural fats

Aren't you supposed to avoid fats? Well, there are good and bad fats. Garden-variety bad fats are the obvious ones: saturated fats. You'll find these in your local chippy and greasy spoon. But your body needs good dietary fat to make tissue and vital bio chemicals.

• Natural peanut butter

• Oily fish (mackerel, sardines, kippers)

• Olive oil

• Flaxseed oil

• Olives

• Nuts

• Seeds

• Avocado

The excellent eleven

The eleven best foods you should eat on a regular basis.

This is my ‘excellent eleven’ list. These are the foods you will find yourselves coming back to time and again. 

• Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)

• Potatoes (white or red)

• Brown rice

• Whole-wheat bread and 100% whole grain products

• Vegetables

• Fresh fruit

• Low fat / non fat dairy products (yogurt, cheese, milk)

• Chicken / turkey breast

• Eggs / egg whites

• Lean red meat

• Fish and shellfish

Putting it together

So let’s put this together. Create your meals by following this simple process:

• Choose a lean protein from the list for every meal.

• Choose a starchy carbohydrate from the list for every meal.

• Choose your simple carbohydrates for your early meals.

• Choose your fibrous carbs for your later meals.

• Add natural fats if insufficient quantities are present in your foods.

Meal 1

Lean protein / starchy carb / simple carb (dairy or fruit)

Example:

Milk / porridge oats / serving of fruit

Meal 2

Lean protein / starchy carb / simple carb (dairy or fruit)

Example:

Greek yoghurt (optional scoop of protein powder) / oat flakes / fruit and nuts

Meal 3

Lean protein / starchy carb / fibrous carb (vegetable/salad)

Example:

Tuna / baked sweet potato / banana / avocado

Meal 4

Lean Protein / Starchy Carb / Fibrous carb (vegetable/salad)

Example:

Natural peanut butter / wholemeal toast / orange or apple

Meal 5

Lean protein / starchy carb (small serving) / fibrous carb (vegetable/salad) / essential fat (if needed)

Example:

Turkey breast / broccoli, asparagus / salad / flax dressing