Published By Nutrition with Kimberly & Newport Boxfit
24 Hours to 3 Hours Before Fight:
Heavy carb intake and handfuls of lean (make sure it’s LEAN) proteins with water and/or all natural/100% juice for re-hydration and glycogen replenishment at EACH meal, 6 small meals a day; it is important to have carbs every 3 hours or so to ensure your glycogen stores are filled.
Important to note; do not just “carb out” all day-this can leave you feeling sluggish and tired, write down, or set alarms for every 3 hours to eat, ALSO do not try any NEW foods (or exercises) before the fight.
Lean Proteins:
-white fish
-plain Greek yogurt
-beans
-skinless white meat chicken
-lean red beef, such as; sirloin, tenderloin, eye of round are all lean
-powdered peanut butter (must be powdered)
-shrimp
-egg whites
Heavy Carbs:
-sweet potatoes
-steel Cut oats
-bananas
-blueberries
-oranges
-apples
-kidney beans
-chick peas
-brown rice
-dates
-mango
-flour tortillas
-potatoes
-whole wheat pasta
-peas
Fight Day Nutrition:
3 Hours Before Fight:
Light snacks with high carbs will help top off glycogen stores and are easily digested;
-bananas
-jam on bread/toast (white or wheat)
-apples
-oranges
-blueberries
-rice pudding
Pre Bout:
30 minutes before bout- have a light snack such as berries or banana
10 minutes before bout- drink a high carb beverage, Gatorade Endurance is a good example or make a fruit smoothie out of fruit and water or all natural/100% juice (just pack and bring with you)
Suggestion: make some of those “post work out muffins” (from previous post) and eat a few with lots of fluids after the fight