Expert: Jack Rose - 2/18/2010

Question
QUESTION: My son is an amateur boxer.  He has participated in amateur fights and now is training for higher levels.  He is 21 years old.  I would like to know all about food recipies in order to make him a daily schedule for his diet.  He will fight in 132 pounds.  I would like to have a diet for him from: breakfast, snacks, lunch, dinner (before going to sleep he gets home from the gym at 6:30)
I am concern for his diet, if I am doing it right.  Also, his inmune system drops.  I am giving him vitamin C and E and other multivitamins, etc.  Also, I would like to know what are the best meals before and after the weight in.  I appreciate all your help.  Thank you.

ANSWER: Mel,

There is no strict diet for any amateur boxer. The main thing is to make sure he is not over training. I say that because you said his immune system gets weak. Anytime you are calling on yuor body to do more than it's capable, you will become weak and recovery time will be slow.

He only needs to follow some guidelines. Easy on the fried foods. Skim milk only. Never miss breakfast. Multi vitamin. Drink plenty of water and a banana a day.

The night before he fights a good steak, baked potato and small helping of pasta. No soft drinks, stick to water.
No pancakes or muffins the morning of the fight. A bowl of cheerios...no bran muffins or raisins or fiber the day of the fight. A light lunch like turkey sandwich and a salad is fine with water.

Everybody's body reacts different depending on your daily habits and heredity. This is a good guideline but not perfect for everybody.

Remember, don't try to over think it. Not even national amateur champions have a strict diet. Some of them do nothing, eat fast food the day of the fight and do just fine.

good luck

---------- FOLLOW-UP ----------

QUESTION: I appreciate your help and the great information you have given me.  I tried to rate your answer for a 10+ but I did not find the link to do so.  I rate your answer a 10+.  One more question would be:  What is the best energy food or foods my son should take after the weight in? Being that after boxers get weight, they spend hours waiting for their turn to fight.  This is for amateur boxers who get matched and given a turn.  Please advise.

Thanks,
Mel

Answer
Mel,

After the weigh in you don't want to eat much. A power bar, a banana and some water is enough. You don't want him getting an upset stomach before the fight. You fight on what you ate the night before. So you don't want a lot of stuff in his stomach at fight time.

That's about it.

Best of luck.... Thanks for the rating.