Fuel Your Training🔗

Proper nutrition is crucial for boxing performance and recovery.

Macronutrient Breakdown🔗

For a 150lb boxer:

Protein: 150-180g daily (1-1.2g per pound)
Carbs: 300-450g daily (2-3g per pound)
Fats: 50-75g daily (0.3-0.5g per pound)

Pre-Training Meals🔗

Eat 2-3 hours before training:

Oatmeal with banana and honey
Whole grain toast with peanut butter
Greek yogurt with berries

Post-Training Recovery🔗

Within 30 minutes after training:

Protein shake with banana
Chocolate milk
Turkey sandwich

Hydration Protocol🔗

Before: 16-20oz water 2 hours prior
During: 6-8oz every 15-20 minutes
After: 20-24oz per pound lost

Breakfast: Eggs, oatmeal, fruit Snack: Protein shake Lunch: Chicken, rice, vegetables Snack: Nuts and fruit Dinner: Fish, sweet potato, salad Evening: Greek yogurt

Remember: Consistency beats perfection!

Fuel Your Training🔗

Macronutrient Breakdown🔗

Pre-Training Meals🔗

Post-Training Recovery🔗

Hydration Protocol🔗

Sample Daily Menu🔗