A Professional Boxer's Diet

If you're interested in taking up boxing, or want to know how your favorite boxers stay in shape, it's best to learn about the important elements that make up a professional boxer's diet. Foods that are rich in vitamins and minerals keep a boxer's stamina up and will build lean muscle, which makes for better performance in the ring.

Carbohydrates

• Since boxing requires athletes to exert a considerable amount of energy in a short amount of time, professional boxers should include complex carbohydrates in their daily diet. Foods in this category include whole wheat breads and pasta, as well as yams, oatmeal and beans. Since carbohydrates provide the most energy for boxers, it is important for the boxer to eat more complex carbohydrates than any other food.

Protein

• Protein serves to protect and restore the body's muscles, which is why foods that are rich in protein are necessary for boxers. Foods that contain protein also provide the body with additional energy, so that energy does not have to be taken from the muscles. Eggs, chicken and beef are all food items in the protein category, and should comprise about 40 percent of a professional boxer's diet. Boxers often drink protein shakes, but most of the shakes should be consumed during training sessions, or immediately after working out.

Fats

• It's essential for boxers not to consume too much fat, as this can lead to unwanted weight gain. However, healthy fats are needed in order for the internal organs to function properly. Omega-3 or omega-6 fatty acids are needed for the production of prostaglandins, which are hormones that keep the body working properly. Fatty fish such as salmon and tuna provide the body with the right type of fats. Other foods such as olives, walnuts and avocado also contain monosaturated fats which absorb vitamins that the body needs for energy and development.

Water

• Staying hydrated during training and fights is crucial for a boxer. Water keeps the muscles from becoming fatigued, and helps the boxer to maintain the proper energy levels while in the ring. It is necessary for boxers to include 8 to 10 glasses in their daily diet. Water consumption should be increased during a fight.

What Not to Eat

• Even though a professional boxer's diet should be somewhat varied, there are some foods that the athlete should avoid. These include processed foods, as well as foods that have been deep fried. Fast food should also be avoided, and snacks and beverages that have a high amount of sugar, such as baked goods or sodas, should not be included in the boxer's diet. These foods lower energy levels and can lead to weight gain and slower performance.