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The Best Boxers’ Diets for Getting Stronger


Everyone wants to get in better shape and there’s never a better time to do it than right now.

If you’re thinking about starting a new diet plan to increase your strength and super-charge your boxing routine, don’t wait. After all, if you really want to look, feel, and move like a boxer, you have to eat like a boxer.

woman wearing black boxing gloves

by Brian Pedone

A month ago

Everyone wants to get in better shape and there’s never a better time to do it than right now.

If you’re thinking about starting a new diet plan to increase your strength and super-charge your boxing routine, don’t wait. After all, if you really want to look, feel, and move like a boxer, you have to eat like a boxer. Fortunately, boxers’ diets aren’t just good for building strength, they’re also perfect for anyone looking to lose weight and/or stay healthy.

Here at Quiet Punch, we’re all about making physical fitness through boxing as easy and accessible as possible. That’s why we designed our revolutionary doorway punching bag to be easy to take with you anywhere, and that’s also why we put together this helpful guide to developing your own customized boxing diet plan.

The Basics of a Boxing Diet Plan

A professional boxer’s diet is very different from the average person’s diet for a few different reasons. For one, they have to schedule their meals to accommodate their workout routine. More importantly, though, someone who is keeping active with a boxing exercise regimen (or even a light) is going to have specific needs, both to keep their energy levels up and also to maximize their boxing performance.

bowl of healthy chicken, rice and quinoa, and vegetables

A good idea for someone who wants to follow a boxing diet plan, instead of eating three large meals a day, is to break that routine up into eating several smaller deals, preferably five or six.

Another good idea is to know the three main food groups that make up boxers’ diets:

  • Lean proteins
  • Healthy fats
  • Complex carbohydrates

Lean Proteins

Lean proteins are sources of protein that contain less than 10 g of total fat and 4.5 g or less of saturated fat per 100 g. Protein is important because it serves in many ways as the building blocks of the human body, with muscles, skin, bones, and even blood all being made of protein. Unfortunately, some foods that are high in protein, like many cuts of beef or pork, are also high in saturated fat, which increases the risk of heart disease.

Good sources of lean protein include:

  • Chicken
  • Turkey
  • Salmon
  • Tofu

Healthy Fats

Not all fat is bad, of course. In fact, fat is a nutrient that serves an essential role in any professional boxer’s diet. Unlike saturated or trans fats, which can lead to weight gain and clogged arteries, monounsaturated and polyunsaturated fats can actually lower the risk of heart disease and stroke.

Good sources of healthy fats include:

  • Avocados
  • Nuts
  • Tuna
  • Olives

Complex Carbohydrates

Like fats, when it comes to carbohydrates, there are “good” examples and “bad” examples. In recent years, low-carb diets have become popular as the effects of “bad” or simple carbohydrates (which include increased obesity, heart disease, and type 2 diabetes) have outshined the importance of “good” or complex carbohydrates. Complex carbs help to regulate blood sugar, control cholesterol, and optimize digestion.

bowl of multicolored vegetables with more vegetables on the side

Good sources of complex carbohydrates include:

  • Whole wheat
  • Beans
  • Oatmeal
  • High-fiber fruits & veggies

Learning How to Eat Like a Boxer

Now that you know the basics of putting together a healthy boxing diet plan, let’s get started doing just that. Below, we’ve included a few sample meal plans that you can follow throughout your day. Don’t be afraid to modify it, though; these are only examples.

The most important thing is emphasizing the above-outlined macronutrients, while reducing your intake of saturated fats and simple carbs. Try to create simple, balanced meals with controlled portion sizes. Last but not least, drink plenty of water to keep yourself hydrated.

Sample Breakfast Ideas

  • Scrambled eggs with spinach and a side of whole-wheat toast
  • Bowl of oatmeal with almonds, chia seeds, and peach slices
  • Homemade smoothie made with Greek yogurt, strawberries, spinach, and honey

Sample Lunch

  • Tuna salad with low-fat mayo and mustard on lettuce wrap
  • Turkey and avocado sandwich on whole-wheat bread
  • Salad with grilled chicken, leafy greens, and a light vinaigrette

Sample Dinner

  • Pan-seared salmon with whole wheat pasta and mixed veggies
  • Vegetarian stir-fry over brown rice
  • Roasted chicken with summer squash and a side of couscous

Sample Snacks

  • Low-fat Greek yogurt with berries
  • Mixed nuts
  • Apple slices with peanut butter

a bowl of yogurt with fruit and nuts on top

Supplement a Healthy Diet by Exercising with Quiet Punch

Following the principles of good boxers’ diets is only half of the equation when it comes to keeping yourself in fighting shape. It’s just as important to work out regularly. That can be difficult, though, if you work from home or live a busy lifestyle. You can’t always get to the gym. But you can always use the Quiet Punch heavy bag punch tracker.

Custom-built to be as versatile, durable, and portable as possible, the Quiet Punch can be set up anywhere that has a door frame, whether it be your home office, hotel room, or family member’s house. And thanks to its sound-muffling design, you don’t have to worry about your workout disturbing friends or neighbors.

Best of all, the Quiet Punch’s revolutionary punch-tracking sensor technology allows you to follow your progress, so you can see exactly how many punches you’ve thrown and how much punching power you’re packing.

Start working out the right way today. Try the Quiet Punch!