Title Boxing Club

May 11, 2016

What to Eat Before Boxing or Kickboxing Class

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Next in this month’s Back to Basics blog series: we want to know what snacks you eat before class! We really hope you have an answer to that question, and never take a class on an empty stomach. A light, healthy snack gives you the fuel you’ll need maintain the intensity throughout your entire workout.

We recommend a light (200-300 calorie) snack consisting of complex carbs and lean protein about 45-60 minutes before your class. Doing so will aid in muscle development. Research shows that if you work out on an empty stomach, about 10% of the calories burned will come from protein, which includes lost muscle. That sounds pretty terrible doesn’t it? Let’s avoid that scenario.

You’ll learn what works for your body over time, but try to stick to 200-300 calories per snack. Below are five quick and easy snack ideas that you can try before your next workout.


A banana is loaded with digestible carbohydrates and potassium (of course), which helps your body maintain nerve and muscle function.

Greek yogurt with fruit

Greek yogurt is packed with high-quality protein, which will carry you through your workout and beyond. Adding the fruit gives your body some quick fuel to burn during the workout.

Apple and peanut butter

An apple with a couple tablespoons of peanut butter is a tasty carb fuel-up that will keep you going,

Whole grain bread with turkey

Whole grain bread is an excellent source of complex carbohydrates, which will give you plenty of energy. Top it off with a couple of slices of lean turkey or hard boiled eggs for a protein boost.

Cottage cheese and fruit

Top a half cup of cottage cheese with some blueberries or pineapple for a quick supply of energy.

Don’t forget to drink plenty of water before and after your workout.

Now you might be wondering what to eat after your boxing workout.

After exercise, your body needs protein to recover. Eating the right protein after a workout provides amino acids to muscles, which are necessary for repair and growth. Try the following after your next workout.

Note: Everyone’s body is different. What works for one person may not work for another. Experiment with your nutrition, hydration, and timing but do not consume processed junk foods before or after your workout.

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Why Boxing is the Workout that Works