What to Eat Before and After Boxing Training

Fuelling your body right around training can make or break how you perform, how you feel, and how fast you recover. Here’s a streamlined guide for fighters at Undisputed on what to eat before and after your boxing sessions.

Before Training: Energy & Readiness

What you eat before a boxing session sets the tone. You want fuel that’s digested enough to be usable, but not so heavy that it weighs you down.

• Aim for your meal 1–3 hours before training, focusing on complex carbohydrates, some lean protein, and light fats.

• Ideal ratio: around 50–60 % carbs, 10–30 % protein, 20–30 % fat in your pre‑training meal.

• Good examples: whole grain toast with nut butter and banana; oatmeal with fruit and yoghurt; brown rice and chicken with vegetables.

• For shorter windows (<60 minutes), go lighter: a banana, a smoothie, or a small bowl of oats with berries.

• Don’t forget hydration — sip water or an electrolyte drink in the lead‑up, too.

After Training: Repair & Rebuild

Your post‑workout window is where you set your recovery in motion. Aim to eat within 30–60 minutes of finishing training.

• Focus on a mix of protein and carbohydrates to repair muscle and restore glycogen. Aim for 20–40 g protein and enough carbs to match your fuel use.

• Lean protein sources: chicken, fish, eggs, dairy, protein shakes.

• Carbohydrate sources: rice, sweet potatoes, fruits, whole grains.

• Include some fats too, but keep them moderate so digestion isn’t too slow.

• Keep hydrating — water plus electrolytes to replace what you lost during training.

Why It Works: The Science Behind Nutrient Timing

• Nutrient timing means aligning your intake with your training phases — feeding when your body is primed to absorb and use it.

• The concept of an anabolic or metabolic window suggests that shortly after exercise is a prime time for your body to move into repair mode. While science debates its strictness, getting protein and carbs soon after training supports recovery.

• Research supports that combining carbohydrates, protein, and fluids optimises recovery and performance.

Start training like a fighter — fuel like one, too. Small adjustments before and after your sessions compound into better stamina, sharper performance, and faster recovery.