Diet Plan To Make Your Fighting Weight

In boxing, all fghters have to be below a certain weight in order to box in their chosen weight class. Sometimes this can be quite a few pounds below your training weight, so there would need to be a few weeks of dietary change to achieve some weight cutting and lose those extra few pounds. Yet at the same time, it's vital for you to maintain muscle strength and still have plenty energy for the bout.

The last few days before the fight will be the most critical time to try and manipulate your diet and reach your requiired fighting weight. During this time, your aim is to deplete your muscles of their carbohydrate stores, then reload them with glycogen for maximum power and energy. Below is an example of the type of meal plan that you could adopt if you realise that you have still got a little more weight to lose by the time of the fight weigh in.

For simplicity, let's assume that the weigh in is at 6PM and the fight is at 8PM. You will still be wanting to keep your energy up or risk Having problems in the ring, and there will have been little point in all your careful preparation over the previous weeks. Plus, it's imperative that you are adequately hydrated by the time you climb through the ropes, so precision is very important here and the key to this will be during the day, keeping carbs low (but not omitting them completely), protein high, fluids and salt at minimal levels. Then after the weigh-in, you should take in a variety of both quickly and slowly absorbed carbohydrate foods and rehydrate as quickly as possible, without bloating and feeling sluggish in the boxing ring.

The boxing meal plan below is just an example, but it's the kind of thing that professional boxers and other elite fighters might use to get down to their fighting weight. Quite often though, you may be more fortunate and have the weigh-in at lunchtime on the day of the fight, with the fight in the evening, or it's more and more common now for the weigh in to be 24 hours before the bout, meaning that rehydration and carb loading are much easier and your performance can be maximised much more easily.


 1 scoop of whey protein in low sodium mineral water
8.00am breakfast
Porridge: 70g of oats + 200ml skimmed milk + 2 tsp sugar

3 egg whites + 1 egg yolk scrambled

Large banana
Sip 100ml of low sodium mineral water

120g of chicken breast
40g of basmati rice + tbsp sweetcorn
No drink


 120g of chicken breast

Small banana

No drink


The Weigh-In!!!

 Immediately post weigh-in

Large Mars bar

250ml bottle of isotonic drink

Sip 1.5-2litres of water during the next 2 hours, but avoid bloating

30 mins later

6 oatcake biscuits

1 scoop of whey + 30g dextrose in water

After another 30 mins


250ml bottle of isotonic drink

 30 mins after that

 6 oatcakes

Sweets or chocolate

Nothing apart from sips of water for the remaining 30 mins pre-fight



                                                                                  After fight

                                 Have a good meal of whatever is desired to help replenish yourself

Carbohydrates need to be low in quantity, regular and of low glycaemic index choices during the daytime, things like basmati rice, sweet potatoes and porridge. Following the weigh-in, carbs are a mixture of high and low GI sources. The high GI ones are to get the depleted stores back up as quickly as possible before the fight, whilst the low GI choices (oatcakes) are to prevent you running out of energy in the ring.

Before the fight you will be partially dehydrated, so it's imperative that you rehydrate as a lack of fluid will limit your boxing performance much more than any other nutrition inadequacy will. Commercial isotonic sports drinks can be useful here, as well as sipping water frequently before the fight (sipping rather than guloping is important to avoid bloating). Lightly splashing water on the brow before the fight is a useful hydrating tip as this will help keep you cool and reduce sweating, causing even more water loss. It will also help reduce the risk of sweat running down into your eyes.

As with all boxing meal plans, this one was merely a guide and shouldn't be stuck to rigidly. You must eat a variety of different meats/fish /alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the meal plan to suit your own needs, according to your personal results.


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