Boxing is a physically demanding sport that requires a combination of strength, speed, and endurance. Proper nutrition is essential to performing at your best. Whether you are training for a fight or just for fitness and fun, what you eat before and after your sessions can make a significant difference in your performance and recovery.
Here are some tips from our nutrition experts to fuel efficiently. 

What to eat BEFORE a boxing training session?

1. Carbs are key

Carbohydrates are your body’s primary source of energy. Eating a carbohydrate-rich meal before training ensures that your muscles have the glycogen stores they need for a high-intensity workout. Opt for complex carbs like whole grains, brown rice, or sweet potatoes. For a quick snack before a session, a fruit, like a banana or an apple, or a piece of whole-grain toast with a spoon of jam can be perfect.

2. Include Protein

Protein helps with muscle repair and growth. Incorporate a moderate amount of protein in your pre-training meal (2-3 hours prior) to keep your muscles in top shape. Lean meats like chicken, fish, or plant-based options such as beans and lentils are excellent choices.

3. Stay Hydrated

Hydration is crucial for maintaining performance and preventing fatigue. Aim to drink at least 500ml of water 2-3 hours before training, and have a small amount 30 minutes before starting. Avoid sugary or caffeinated drinks as they can lead to dehydration.

4. Timing is Everything

Aim to eat a balanced meal 2-3 hours before your training session. If you are eating closer to your workout time, go for a smaller, easily digestible snack to avoid any stomach discomfort and make sure you have glycogen available to use. 

What to eat AFTER a boxing training session?

1. Replenish Glycogen Stores

After a tough boxing class, your glycogen stores will be depleted – they should be! Consuming carbohydrates post-training helps to replenish these stores and speed up the recovery. A fruit smoothie or a bowl of porridge, sweet or savoury, are great options.

2. Repair with Protein

Protein intake post-workout is essential for muscle repair and recovery. Aim for about 20-30 grams of protein within an hour after training. This could be a protein shake or a bar, a serving of Greek yoghurt, or a meal with lean meat or tofu.

3. Rehydrate and Replenish Electrolytes

Rehydrating after training is just as important as before. Water is usually sufficient, but if you have had an especially intense workout or sweat a lot, consider an electrolyte drink. Coconut water is a natural alternative that provides potassium and other electrolytes without added sugars.

4. Include Healthy Fats

Healthy fats can aid in overall recovery and provide sustained energy. Avocados, nuts, seeds, and fatty fish like salmon are excellent sources. Incorporate these into your post-training meals for a well-rounded diet.

Sample Pre- and Post-Training Meals

Pre-Training Meal (2-3 hours before)

• Grilled chicken breast with rice and steamed vegetables
• Whole grain pasta with beef and marinara sauce 
• Brown rice with tofu and stir-fried vegetables
• Hawker option: Hainanese chicken rice (opt for brown rice if available)

Pre-Training Snack (30 minutes before)

• A banana with almond butter
• A small smoothie with berries 
• Whole grain toast with peanut butter or jam

Post-Training Meal (1-2 hours after)

• Grilled salmon with sweet potato and green beans
• A smoothie with spinach, banana, protein powder, and milk (regular or nut)
• Quinoa salad with chickpeas, cucumber, and cherry tomatoes
• Hawker option: Sliced fish soup with brown rice

Post-Training Snack (right after)

• Greek yoghurt with honey and nuts
• A protein shake or protein bar
• Hard-Boiled eggs
• Tuna with crackers 
• Hawker option: Chwee kueh (steamed rice cakes with radish)