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It’s not just what a boxer does in the gym that counts towards their greatness, its also what they put on their plate. As athletes, our bodies rely on food to fuel workouts, provide essential nutrients to build muscle, help us recover and utilise vitamins to help keep us free from health issues. Therefore, diet is an essential part of a boxer’s arsenal and should be considered an important aspect of athletic development. If a boxer doesn’t have the right energy levels to put in the hard work beforehand, come fight night the ring can become a very lonely place for an unfit and out of shape competitor So, what constitutes a good diet for the female boxer?

Carbohydrates

Firstly, she must ensure to eat an adequate amount of high-quality carbohydrates. The body uses carbohydrates in the form of glucose as its primary fuel source. However, before carbs can be used for energy, they must be converted into ATP (adenosine triphosphate), which is our main source for immediate energy. As a boxer, it is important to recognise when to use polysaccharides (complex carbohydrates) and when to eat simple sugars. Competitors often train for long periods of time, whether that be roadwork, technique, sparring or bag-work; so, they need a constant supply of energy throughout that time. Therefore, complex carbohydrates such as a breakfast of oats, lunch with pasta or an evening meal with brown rice can help to keep an athlete energised evenly throughout the day. Simple sugars (monosaccharides) should only really be eaten as an energy boost immediately before or after exercise. On non-training days; boxers should be careful not to overindulge in simple sugars such as chocolate, sugary drinks or sweets, as this may lead to unwanted weight gain.

Proteins and Fats

As exercise creates tiny microtears within the muscle, providing the body with the correct nutritional building blocks to aid recovery is essential. These building blocks are known as proteins, which can be found in meats, dairy, eggs and certain types of nuts and vegetables. Because boxers should never stray too far from their competitive weight, it’s best to stick to lean proteins which are low in saturated fat. To maintain muscle mass and facilitate growth, an athlete should aim to take in between 1.2g to 2.0g of protein per kilogram of body weight daily. A little bit of simple math is all it takes to work out the required protein amount, but if in doubt, apps such as MyFitnessPal can help track macro consumption and work out the correct ratio for you. Macro tracking apps are also an easy way to measure healthy fat intake, which is the third essential macronutrient besides carbs and proteins. Fats often get a bad rep, but those found naturally in certain meats, nuts and seeds are vital in helping the body absorb vitamins and stay healthy.

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A Healthy Balance

For a diet to do its required job, it must have time to facilitate change within the body but must also be sustainable. This means that boxers should aim to eat clean and make good food choices, even when they don’t have an upcoming bout on the cards. A common concept used when out of fight camp is to follow the 80/20 rule. So, 80% clean healthy food and 20% of the more feel-good food. Think broccoli vs dark chocolate. When dieting hard all week, it can be easier to turn down appetising yet unhealthy food if you know that come the weekend you will allow yourself one meal of whatever you choose (which should somewhat be nutritious and contribute to getting your RDA of macros). When out of training camp it isn’t unheard of for fighters to loosen off on their diet a little, which is where this popular cheat meal approach comes in. Therefore, you shouldn’t have to cancel plans for ordering in a dish of tasty Kerala chilli garlic prawns on your annual Mother’s Day meal from Deliveroo, nor enjoying posh food on a special occasion at your favourite restaurant just because you want to stay in shape. If a boxer already has an ongoing healthy diet and a consistent training regime, the body will set to work on the excess in no-time. When choosing a cheat meal, try to stick to just one thing from your favourite type of takeaway and don’t branch off into an entire evening of indulgence.

Hydration

Finally, all female boxers should stay well hydrated throughout the entire day. Hydration is also especially important during training and competition, as fighters sweat to allow the body to remain as close to a consistent temperature as possible. The harder we train, the more we sweat, which means a water bottle should be a vital part of every fighter’s kitbag. Water also enables the transportation of nutrients around the blood, as well as providing protection to a boxer’s vital organs. So not only does keeping hydrated protect your pace and performance in the ring, it protects your actual body too. Aim to drink at least three litres of water a day (even more during hotter sessions) and add in a pinch of sea salt to your jug on hard training days for an extra electrolyte boost.

If you are not already following these simple yet effective principles, give them a try. Not only will you feel fitter, faster and stronger inside the gym, but your overall body will feel better when the gloves are off and recovery starts after a tough day's training.