Nutrition for Boxers: The Champion's Diet From the Kitchen

Nutrition: 50% of Performance in Boxing

"You can have the fastest jab in Baix Llobregat, but if your nutrition is poor, you'll be knocked out by someone with worse technique but better fuel." This is one of the first lessons we give new students at Ryutai Viladecans when they begin their boxing training at Ryutai Viladecans.

Boxing is a brutal sport in its energy demands. A 3-minute round burns between 200-300 calories, your heart can reach 180+ beats per minute, and your muscles work in explosive bursts followed by active recovery. All while maintaining absolute mental concentration to dodge punches and find openings.

At Ryutai II (C/del Sol, 64, Viladecans) we've been training boxers since 2016. We've worked with over 200 students, from office workers who had never put on gloves to amateur competitors from Team Calderón. And there's a universal truth we've learned: the difference between a boxer who progresses constantly and one who stagnates is almost always found in the kitchen, not just in the gym.

As Fran Calderón, head instructor and founder, says: "You train 1 hour, you eat 24 hours. Where do you think a champion is really built?"

This article is not abstract sports nutrition theory copied from generic books. It's the practical, scientific guide we use with our Team Calderón competitors, adapted so that any boxing practitioner in Viladecans, Sant Boi, Gavà or El Prat can apply it, regardless of whether your goal is to compete amateur or simply be in the best physical shape of your life.

We're going to cover absolutely everything: from how to calculate your exact protein, carbohydrate and fat needs, to what to eat exactly 45 minutes before stepping into the ring. From which supplements actually work (spoiler: very few) to how to cut weight safely without destroying your performance.

If you take your boxing seriously, this information can transform your results as much or more than perfecting your slip or your left hook.

Macronutrients for Boxers: The Science of Fuel

Boxing has unique energy demands that differentiate it from other combat sports. Unlike wrestling (mainly anaerobic), boxing combines maximum power explosions (throwing combinations of 6-8 punches in 2 seconds) with cardiovascular endurance (maintaining pace for 8-12 rounds). This combination requires a specific and precise nutritional approach.

Protein: The Foundation of Recovery and Muscular Power

Every time you train boxing, especially when you do sparring or intense work on the heavy bag, you're causing micro-tears in your muscle fibers. Protein is the macronutrient that repairs and rebuilds that tissue, making you stronger.

But protein does much more than build muscle:

• Repairs connective tissue (tendons, ligaments) constantly stressed by impacts
• Keeps your immune system strong (crucial when training intensely)
• Produces enzymes and hormones necessary for recovery
• Helps maintain muscle mass during weight cuts
• Provides satiety (you feel full longer)

Optimal amount for boxers: 1.6 to 2.2 grams of protein per kilogram of body weight per day.

This is not an arbitrary number. It comes from scientific studies on combat sports athletes that measure muscle protein synthesis and recovery.

The exact amount within that range depends on your situation:

• Beginners (first 6 months): 1.6-1.8 g/kg (your body is not yet adapted to intense training load)
• Regular boxers (3-4 days/week): 1.8-2.0 g/kg (maintenance and constant progress)
• Competitors or intense training (5-6 days/week): 2.0-2.2 g/kg (maximum recovery)
• During weight cut: 2.2 g/kg (protect muscle while losing fat)

To put this in practical perspective: if you weigh 70 kg and train 4 days/week, you need approximately 126-140 grams of daily protein. What does this look like in real food?

High-quality protein sources for boxers:

Animal proteins (complete amino acid profile):

• Chicken breast: 31g protein per 100g. Low in fat, economical, versatile. The most common protein among boxers.
• Turkey breast: 29g per 100g. Similar to chicken but slightly leaner. Ideal for weight cuts.
• Whole eggs: 6-7g protein per large egg. Best amino acid profile protein. Don't fear the yolk (contains vitamins and healthy fats).
• White fish (hake, cod): 20-25g per 100g. Very fast digestion, perfect for meals close to training.
• Fatty fish (salmon, sardines, tuna): 20-25g per 100g. Bonus: anti-inflammatory omega-3 for recovery.
• Lean red meat (beef, sirloin): 26g per 100g. High in iron and natural creatine. 1-2 times per week.
• Canned tuna: 25g per can (80g drained). Economical, convenient, perfect for quick meals.

Plant proteins (for vegans/vegetarians):

• Lentils: 9g per 100g cooked. Combine with rice for complete profile.
• Chickpeas: 8g per 100g cooked. Versatile (hummus, curry, salad).
• Firm tofu: 15-18g per 100g. Absorbs flavors, easy cooking.
• Tempeh: 19g per 100g. Fermented (better digestion), high in protein.
• Quinoa: 4.4g per 100g cooked. One of the few grains with complete protein.
• Textured soy protein: 50g per 100g dry. Economical alternative to meat.

A critical mistake I see constantly at Ryutai: Boxers who eat 80-100g of protein at dinner (one huge meal) and almost nothing at breakfast or mid-morning.

Your body can synthesize approximately 25-40 grams of muscle protein per meal. Eating 100g of protein at once doesn't build twice as much muscle, it just results in more expensive protein (because you convert it to glucose or excrete the excess).

Optimal protein distribution for a 70 kg boxer (goal 140g daily protein):

• Breakfast (8:00): 30g - 3 eggs + ham or tuna
• Mid-morning (11:00): 25g - Protein shake or Greek yogurt
• Lunch (14:00): 35g - 120g chicken breast + legumes
• Pre/Post training (18:00-21:00): 25g - Shake or light meal
• Dinner (22:00): 25g - Fish or tofu + vegetables

Distributing your protein this way optimizes muscle synthesis, improves recovery and gives you constant energy throughout the day.

Carbohydrates: The Fuel for Explosive Power

This is the most misunderstood macronutrient in boxing. For years carbohydrates were demonized in combat sports because they "make you fat" or "make you slow." The scientific reality is exactly opposite: carbohydrates are your main fuel for explosive performance.

When you throw a jab followed by a cross and a hook in 1.5 seconds, your body is using ATP (energy) coming mainly from muscle glycogen. Glycogen is carbohydrate stored in your muscles. Without enough glycogen:

• Your punches lose power (especially in final rounds)
• Your hand speed decreases
• Your ability to maintain high guard deteriorates
• Your mental concentration drops (the brain uses glucose almost exclusively)
• Your recovery between rounds lengthens

Optimal amount for boxers: 3 to 5 grams of carbohydrates per kilogram of body weight per day.

The range depends on your weekly training volume:

• Light training (2-3 days/week, 60 min): 3-4 g/kg
• Moderate training (4-5 days/week, 60-90 min): 4-5 g/kg
• Intense training (6 days/week, double sessions): 5-6 g/kg
• Competition week: 6-7 g/kg (glycogen loading)
• Weight cut phase: 2-3 g/kg (temporary strategic reduction)

For a 70 kg boxer with moderate training (4 days/week), this means 280-350 grams of daily carbohydrates.

"But that's a lot!" - It's what you need if you want to perform at your best. Carbohydrates don't make you fat, total caloric excess does.

Types of carbohydrates and when to use them:

Complex carbohydrates (base of your diet, 80% of your intake):

These release energy slowly and keep your blood sugar stable.

• Brown rice: Excellent source, easy digestion, economical. 25g carbs per 100g cooked.
• Oatmeal: Perfect for pre-training breakfast. 60g carbs per 100g dry.
• Whole wheat pasta: Ideal for carb loading. 25g per 100g cooked.
• Potato and sweet potato: Dense in micronutrients (potassium especially important for boxers). 20g per 100g.
• Whole grain bread: Convenient for quick meals. Look for versions with seeds.
• Quinoa: Protein bonus (4g per 100g cooked) + carbs.

Simple carbohydrates (specific timing, 20% of your intake):

These digest quickly and provide immediate energy.

• Ripe bananas: The boxers' favorite. 30-60 min pre-training. 25g carbs per unit.
• Honey: Post-training recovery. Fast-absorbing glucose + fructose.
• White rice: Better than brown for pre-competition meals (less fiber, faster digestion).
• Dates: Natural snack, 18g carbs per 2 units.
• White toast: Pre-training with honey or jam.

Carbohydrate timing is as important as quantity:

Main meal of the day (lunch, 14:00-15:00):

• Generous complex carbs: 80-100g
• This is your biggest meal if you train in the afternoon

Breakfast:

• If training in morning: complex carbs + some protein, 2-3 hours before
• If training in afternoon: normal balanced meal

2-3 hours pre-training:

• Slow-digesting complex carbs: rice, pasta, oatmeal
• Goal: fill glycogen stores without digestive discomfort

30-60 minutes pre-training:

• Fast-digesting simple carbs: banana, honey, dates
• Goal: immediately available glucose

Immediately post-training (0-60 min window):

• Fast-absorbing carbs: white rice, banana, honey
• Goal: quickly replenish muscle glycogen

Other meals of the day:

• Complex carbs for sustained energy

Healthy Fats: The Underestimated Macronutrient

For decades, fats were the enemy in boxing and combat sports. "Fats make you slow, heavy, out of shape." Now modern nutritional science has shown that fats are absolutely fundamental for boxers, especially for hormonal production and recovery.

Optimal amount for boxers: 0.8 to 1.0 gram of fat per kilogram of body weight per day.

For a 70 kg boxer, this means 56-70 grams of daily fat.

Why are fats essential for boxers?

Anabolic hormone production: Testosterone and growth hormone are produced from cholesterol. Very low-fat diets (< 0.5 g/kg) reduce testosterone by up to 15-20%, affecting recovery and muscle gain.

Fat-soluble vitamin absorption: Vitamins A, D, E, K need fat to be absorbed. These vitamins are crucial for immune system, bone health, and cellular recovery.

Brain function and concentration: Your brain is 60% fat. Omega-3 specifically improves cognitive function, crucial for concentration during sparring.

Inflammation reduction: Omega-3 (EPA and DHA) reduce post-training inflammation, accelerating recovery.

Satiety during weight cuts: Fats keep you satiated longer than carbs. This is gold during weight loss phases.

Types of fats and sources for boxers:

Monounsaturated fats (the base, 50-60% of your fat intake):

• Extra virgin olive oil: Pillar of Mediterranean diet. 2-3 tablespoons daily. Potent anti-inflammatory.
• Avocado: 15g fat per half avocado. Dense in potassium (important for muscle function).
• Almonds and hazelnuts: 14g fat per 30g (handful). Also provide protein and vitamin E.
• Olives: Ideal snack, 5g fat per 10 olives.

Polyunsaturated omega-3 fats (anti-inflammatory, 20-30% of your intake):

• Salmon: 13g fat per 100g, high in EPA/DHA. 2 times per week minimum.
• Sardines: 11g fat per 100g. Economical, also provide calcium (if you eat the bones).
• Mackerel: 14g fat per 100g. One of the highest omega-3 fish.
• Walnuts: 18g fat per 30g, higher in omega-3 than other nuts.
• Ground flax seeds: Add to shakes. Must be ground to absorb omega-3.

Saturated fats (in moderation, 20-30% of your intake):

Not the enemy we thought, but shouldn't be the majority either.

• Whole eggs: Don't fear the yolk. Contains choline (brain function) and fat-soluble vitamins.
• Lean red meat: 1-2 times per week. Provides heme iron (better absorption) and natural creatine.
• Whole Greek yogurt: Saturated fats + probiotics for gut health.
• Fresh cheese: Protein snack + fats.

Fats to avoid completely:

• Trans fats: Industrial pastries, processed cookies, margarine. Pro-inflammatory, harm cardiovascular health.
• Refined oils in excess: Sunflower, corn oil in large quantities. Very high omega-6/omega-3 ratio (pro-inflammatory).
• Commercial fried foods: McDonald's, KFC, etc. Reused oxidized oils.

Fat distribution throughout the day:

Unlike protein and carbs, fat timing is more flexible, but there are considerations:

Avoid fats 2-3 hours pre-training: They slow digestion. A meal with 30g fat can take 3-4 hours to digest completely, causing heaviness during training.

Include generously at breakfast: Enough time to digest before evening training.

Include at lunch (if training in afternoon): In moderation, 10-15g maximum.

Include generously at dinner: Helps with nighttime satiety and hormone production during sleep.

Example of daily 65g fat distribution for 70 kg boxer:

• Breakfast: 15g (2 eggs + 1 tbsp olive oil on toast)
• Mid-morning: 15g (30g almonds)
• Lunch: 10g (1 tbsp olive oil in salad)
• Pre-training: 0-5g (minimum)
• Dinner: 20g (150g salmon + vegetables sautéed in olive oil)
• Before bed: 5g (Greek yogurt)

Hydration: The Fourth Macronutrient

Technically water is not a macronutrient, but for a boxer it's as critical as protein, carbs or fats. Dehydration of just 2% of your body weight can reduce your performance by up to 20-25%.

In boxing, this means:

• Reduced hand speed
• Slower reaction time (you don't see the hook coming)
• Diminished punch power
• Premature fatigue
• Higher injury risk (muscles and tendons need hydration)

Base daily needs for boxers:

General formula: 35-40 ml of water per kilogram of body weight per day.

For a 70 kg boxer: 2.5 to 2.8 liters daily (not counting training).

But this is just the starting point. Add:

• +500-1000 ml per hour of boxing training (loss through sweat)
• +500 ml on hot days (summer in Viladecans can be intense)
• +250 ml per coffee (mild diuretic effect)

Hydration protocol for boxing session:

2-3 hours before training:

• Drink 500-700 ml water
• Check urine color: should be very pale yellow or clear
• If dark yellow, drink more

30 minutes before:

• Drink 250-500 ml
• Not closer to training (discomfort, need to urinate during class)

During training:

• 150-250 ml every 15-20 minutes
• Small sips between rounds or exercises
• Cool water (10-15°C) absorbs faster than room temperature water

Immediately post-training:

• Weigh yourself before and after training
• Replenish 150% of weight lost in the next 2-4 hours
• Example: lost 1 kg → drink 1.5 liters gradually

Rest of the day:

• Regular sips, don't wait to be thirsty
• Thirst = you're already slightly dehydrated
• Keep water bottle with you always

Electrolytes: When They're Necessary in Boxing

Water alone is not enough if you sweat a lot. Sweat contains critical electrolytes:

• Sodium: Main electrolyte lost. Crucial for nerve transmission (punch speed).
• Potassium: Muscle contraction. Deficit causes cramps.
• Magnesium: Energy production and muscle function.
• Calcium: Muscle contraction and nerve function.

When you need drinks with electrolytes:

• Workouts over 90 minutes
• Very intense sessions (multiple rounds sparring)
• Hot weather with excessive sweating
• Double sessions (morning and afternoon)
• Last days of weight cut (strategic replenishment)

Electrolyte replenishment options:

Commercial (convenient):

• Aquarius / Powerade: Easy to find, economical
• Isostar / Gatorade: Optimized electrolyte ratio for sports
• Electrolyte tablets (High5, SiS): Add to your water bottle

Homemade (more economical and without added sugars):

• 1 liter water
• Juice of 2 lemons (vitamin C + flavor)
• 2 tablespoons honey (electrolytes + carbs)
• 1/4 teaspoon sea salt (sodium)
• Optional: pinch of potassium salt (in supermarkets as "low-sodium salt")

Signs of dehydration (learn to recognize them):

Mild (1-2% body weight):

• Thirst
• Dark yellow urine
• Slight fatigue
• Dry mouth

Moderate (3-5%):

• Intense thirst
• Very dark or very little urine
• Notable fatigue, weakness
• Clear performance reduction
• Headache
• Mild dizziness

Severe (5%+) - DANGEROUS:

• Intense dizziness
• Confusion
• Severe muscle cramps
• Nausea or vomiting
• Very elevated heart rate
• Inability to sweat

If you reach severe dehydration, stop training immediately and seek medical attention.

Meal Timing for Boxers: When to Eat Is As Important As What to Eat

You can have macronutrients perfectly calculated, but if you eat at the wrong time, your performance will suffer. In boxing, meal timing is critical because it directly affects your energy, speed, power and recovery.

Pre-Training Meal: Optimize Your Energy

The meal you have 2-3 hours before training can be the difference between an exceptional workout and dragging yourself through the gym. At Ryutai II we teach this proven protocol:

Main meal 2-3 hours pre-training:

Goal:

• Fill muscle glycogen stores
• Stabilize blood sugar
• Provide amino acids to prevent catabolism
• Minimize digestive discomfort during exercise

Ideal composition:

• Complex carbs: 1.0-1.5 g/kg body weight
• Lean protein: 0.3-0.4 g/kg
• Minimal fat: < 10g (slows digestion)
• Moderate fiber: Enough for satiety, not so much it causes bloating

Practical examples for 70 kg boxer:

Option 1 - Mediterranean classic:

• 150g cooked brown rice (35g carbs)
• 120g grilled chicken breast (30g protein)
• Steamed vegetables (broccoli, carrot)
• 1 teaspoon olive oil (5g fat)
• Total: ~400 kcal

Option 2 - Pasta with tuna:

• 100g cooked whole wheat pasta (25g carbs)
• 1 can natural tuna (25g protein)
• Fresh crushed tomato
• Garlic and spices
• Total: ~350 kcal

Option 3 - Protein oatmeal:

• 80g oatmeal (50g carbs)
• 1 scoop whey protein (25g protein)
• 1 banana (25g carbs)
• Cinnamon and stevia
• Total: ~430 kcal

Option 4 - Complete sandwich:

• Whole wheat bread (60g, 30g carbs)
• 100g turkey breast (22g protein)
• Tomato and lettuce
• 1 banana for dessert
• Total: ~380 kcal

Pre-training snack (30-60 minutes before):

Goal:

• Provide immediately available glucose
• Quick energy without stomach upset
• Maintain stable insulin

Ideal composition:

• Simple carbs: 0.5-1.0 g/kg body weight
• Fast-absorbing protein: 0.1-0.2 g/kg (optional)
• Fat: practically none

Examples for 70 kg boxer:

Option 1 - Boxers' favorite:

• 1 very ripe large banana (30g carbs)
• 20g honey (17g carbs)
• Espresso coffee (caffeine for energy)
• Total: ~200 kcal

Option 2 - Light shake:

• 1 banana
• 200ml skim milk or plant milk
• 1/2 scoop whey protein
• Total: ~220 kcal

Option 3 - Toast with honey:

• 2 slices white toast
• 30g honey or jam
• Total: ~250 kcal

Option 4 - Dates and coffee:

• 4-5 dates (40g carbs)
• Black coffee
• Total: ~150 kcal

Specific timing by training schedule:

At Ryutai II, most students train boxing between 19:00-21:00 (after work). Recommended protocol:

• Big meal at 14:00-15:00 (after lunch)
• Light snack at 18:00-18:30 (before going to gym)
• Training 19:00-20:30

If training in morning hours (we have classes from 17:00 but some students come earlier):

• Proper dinner the night before (generous complex carbs)
• Light breakfast 60-90 min before (oatmeal + banana + coffee)
• Training

What NOT to Eat Pre-Training (Common Mistakes)

Very fatty foods: Burgers, pizza, fried foods, creamy sauces. Can take 3-4 hours to digest, causing heaviness, acid reflux when you bend to slip.

Excess fiber: Large salads, excess legumes, abundant broccoli. Can cause bloating, gas (very uncomfortable when doing core work or receiving body shots).

Whole dairy (if sensitive): Some boxers experience excessive mucus or digestive discomfort. Test and adjust based on your individual tolerance.

New foods: Training day is NOT the time to experiment with that exotic restaurant. Test new foods on rest days.

Simple sugars alone (without accompaniment): Pastries, candy, sugary sodas WITHOUT complex carbs. Cause insulin spike followed by energy crash just when you start training.

Alcohol (obvious, but must be said): Even if it's "just one beer." Dehydrates, reduces coordination, impairs recovery.

Post-Training Nutrition: The Recovery Window

After an intense boxing session (especially if it includes sparring or heavy bag work), your body is in a catabolic state:

• Muscle glycogen depleted (up to 60-80% in intense workouts)
• Muscle protein damaged (micro-tears in fibers)
• Elevated cortisol (stress hormone)
• Temporarily weakened immune system
• Dehydration

What you eat in the next 2-3 hours determines how fast and how well you recover. Optimal recovery = you can train intensely again in 24-48 hours. Poor recovery = you need 72+ hours and lose training sessions.

The Anabolic Window: How Urgent Is It?

For years there was belief in a 30-minute "anabolic window" post-training where you MUST consume protein or lose all gains. Modern science has refined this idea:

The window exists, but is longer than believed:

• For elite athletes or competitors with multiple daily sessions: consuming nutrients within 30-60 minutes post-training is critical.
• For practitioners training once daily, 4-5 days per week: the window is 2-3 hours. Important, but not critical to eat in first 30 minutes.

However, there are clear benefits of immediate post-training nutrition:

• Higher rate of glycogen replenishment (especially important if training again in < 24 hours)
• Faster cortisol reduction
• Earlier start of muscle protein synthesis
• Better rehydration

Practical recommendation: If convenient, eat something in first 30-60 minutes. If not possible, don't stress, but eat a complete meal within 2 hours.

Immediate Post-Training Meal (0-60 minutes after)

Goal:

• Quickly replenish glycogen
• Initiate muscle protein synthesis
• Reduce cortisol
• Rehydrate

Ideal composition:

• Fast-absorbing carbs: 0.8-1.2 g/kg body weight
• High-quality protein: 0.3-0.5 g/kg (20-40g for most)
• Carbs:protein ratio: Approximately 3:1 to 4:1
• Fats: Minimal (slow absorption)

Practical examples for 70 kg boxer:

Option 1 - Homemade recovery shake:

• 2 very ripe bananas (50g carbs)
• 1 scoop whey protein (25g protein)
• 20g honey (17g carbs)
• 300ml water or skim milk
• Ice
• Total: ~350 kcal, 67g carbs, 25g protein

Option 2 - Quick solid meal:

• 150g cooked white rice (45g carbs)
• 120g chicken breast or tuna (30g protein)
• Low-sodium soy sauce
• Total: ~350 kcal

Option 3 - Recovery sandwich:

• 2 slices white bread
• 100g turkey breast or tuna
• 1 banana
• 20g honey on bread
• Total: ~400 kcal

Option 4 - Commercial shake + fruit:

• 1 prepared protein shake (EAS, Ensure)
• 2 bananas
• Total: ~350 kcal

Shake or solid food?

Both work, but shakes have advantages:

• Faster absorption (no need to chew or digest solids)
• Convenient (prepare in 2 minutes, drink on way home)
• Easy to consume even without appetite (post-intense training, many have no appetite)
• Simultaneous hydration

If you prefer solid food, choose easy-digesting options: white rice (not brown), chicken or white fish, white bread.

Complete Post-Training Meal (2-3 hours after)

Goal:

• Continue glycogen replenishment
• Provide amino acids for muscle repair over hours
• Supply micronutrients (vitamins, minerals) for recovery
• Fully rehydrate

Composition:

• Complex carbs: generous portion
• Complete protein: 30-40g
• Healthy fats: now include them (15-20g)
• Vegetables: vitamins and minerals

Examples of complete post-training dinner:

Option 1 - Salmon with sweet potato:

• 150-200g grilled salmon (35-40g protein, omega-3)
• 150g roasted sweet potato (30g carbs)
• Steamed broccoli and asparagus
• 1 handful walnuts (15g healthy fats)
• Total: ~550 kcal

Option 2 - Beef with potatoes:

• 150g beef sirloin (35g protein, iron, creatine)
• 200g boiled potato (40g carbs)
• Mixed salad with olive oil
• Total: ~550 kcal

Option 3 - Chicken with quinoa:

• 150g chicken thighs (30g protein)
• 150g cooked quinoa (30g carbs, 6g protein)
• Vegetables sautéed in olive oil
• Avocado (15g fats)
• Total: ~600 kcal

Option 4 - Vegetarian with tofu:

• 200g firm tofu sautéed (36g protein)
• 150g brown rice (30g carbs)
• Mixed vegetables in wok
• Sesame sauce (10g fats)
• Total: ~550 kcal

Special Timing Cases

If training at night (20:00-21:30):

Many Ryutai students train in last shift and don't want to eat heavy just before bed. Solution:

• Shake immediately after training (21:30-22:00) - carbs + protein
• Light snack before bed (23:00) - 0% Greek yogurt + fruit OR casein powder

Don't sacrifice recovery for fear of eating late. Your body needs those nutrients. The myth of "eating late makes you fat" has been scientifically debunked, what matters is total daily caloric balance.

If you have double sessions (technique in morning, conditioning in afternoon):

Some Team Calderón competitors train twice daily during competition prep:

• Immediately after session 1: Carb-rich shake + protein (quick recovery)
• 1-2 hours later: Complete meal with complex carbs (full glycogen replenishment)
• 30-60 min before session 2: Light snack (banana + honey)
• After session 2: Shake + complete dinner

If training fasted (not recommended for boxing, but some do it):

• Post-training nutrition is CRITICAL
• Eat within first 30 minutes
• Complete meal with generous carbs + protein
• Consider BCAA during training if insisting on fasting

Weight Management in Boxing: Science, Not Torture

Amateur and professional boxing compete in strict weight categories. This has led to extreme and dangerous weight-cutting practices: 2-hour saunas, plastic suits, laxatives, diuretics. These practices are not only dangerous for your health, they also destroy your performance.

At Ryutai Viladecans, Team Calderón teaches scientific and safe weight management. Fran Calderón, with experience preparing competitors from the Catalan national team, applies evidence-based protocols, not gym myths.

Weight Cut vs. Fat Loss: They're Not the Same

Fat loss: Gradual process of reducing adipose tissue while maintaining (or even gaining) muscle. This IMPROVES your performance (better power-to-weight ratio, more muscle definition, better cardiovascular conditioning).

Weight cut: Rapid process (last week before competition) of reducing body water, glycogen and intestinal content to make official weight. This temporarily REDUCES your performance, but allows you to compete in lower category.

The key is maximum fat loss (8-12 weeks prior) and minimum weight cut (last week, maximum 3-5% body weight).

Sustainable Fat Loss for Boxers

Goal: Lose fat, maintain muscle, maintain performance.

Optimal caloric deficit: 300-500 calories below your total daily expenditure.

This results in loss of 0.5-0.7% body weight per week. For a 70 kg boxer, this is 350-490 grams per week, or approximately 2 kg per month.

"Why so slow? I've seen diets that promise 5 kg in 2 weeks!"

Faster losses include:

• Muscle loss (your punch power comes from muscle)
• Performance reduction (less energy, speed, endurance)
• Weakened immune system (more illness, fewer workouts)
• Higher rebound probability (regain weight quickly)
• Slower metabolism (metabolic adaptation)

Nutritional strategy for fat loss in boxers:

1. Increase protein to 2.2 g/kg body weight: Protects muscle in caloric deficit. For 70 kg = 154g daily protein.

2. Moderately reduce carbs to 3-4 g/kg: Keep them high enough for training energy. For 70 kg = 210-280g carbs.

3. Maintain fats at 0.8 g/kg: Necessary for hormones and satiety. For 70 kg = 56g fats.

4. Increase volume with vegetables: Eat abundant vegetables (broccoli, spinach, lettuce, peppers). High volume, few calories, much satiety.

5. Maintain 1-2 cheat meals per week: One meal (not entire day) where you eat at maintenance or slight surplus. Benefits: mental health, prevents metabolic adaptation, reloads glycogen.

6. Prioritize sleep 7-9 hours: Sleep deficit increases cortisol and reduces recovery.

Example fat-cutting day (70 kg boxer, 2,100 kcal goal):

Breakfast (8:00):

• 3 scrambled eggs (210 kcal, 18g protein)
• 50g oatmeal (190 kcal, 35g carbs)
• 1 small banana (90 kcal, 23g carbs)
• Black coffee
• Total: 490 kcal

Mid-morning (11:00):

• 150g 0% Greek yogurt (80 kcal, 15g protein)
• 1 apple (80 kcal)
• Total: 160 kcal

Lunch (14:00):

• 150g chicken breast (250 kcal, 45g protein)
• 100g cooked brown rice (110 kcal, 23g carbs)
• Large mixed salad + 1 tbsp olive oil (120 kcal)
• Total: 480 kcal

Pre-training (18:30):

• 1 medium banana (100 kcal, 25g carbs)
• Black coffee
• Total: 100 kcal

Post-training (20:30):

• Shake: 1 scoop whey isolate + 1 banana + water (200 kcal, 30g protein, 25g carbs)
• Total: 200 kcal

Dinner (22:00):

• 150g grilled hake (130 kcal, 30g protein)
• Abundant steamed broccoli and asparagus (60 kcal)
• Salad with mixed vegetables (40 kcal)
• 1 tbsp olive oil (120 kcal)
• 20g walnuts (130 kcal)
• Total: 480 kcal

Before bed (23:30):

• 150g 0% cottage cheese or Greek yogurt (90 kcal, 15g protein)
• Total: 90 kcal

DAY TOTAL: 2,000 kcal | 153g protein | 206g carbs | 58g fats

Rapid Weight Cut: Only For Competition

IMPORTANT: Rapid weight cut should only be done for official competitions with weigh-in. NEVER for "looking good" or vanity. It's stressful to the body and temporarily reduces performance.

The goal is to lose 3-5% body weight in the last week (maximum) through reduction of water, glycogen and intestinal content.

For a 70 kg boxer, this means losing 2-3.5 kg in the last week.

Safe weight cut protocol (last week):

Days -7 to -3 (Monday to Thursday, if weigh-in is Saturday):

• Maintain your normal cutting diet
• Progressively less intense training (tapering)
• Normal hydration (3+ liters daily)
• Weight goal at end of this phase: 1.5-2 kg above competition weight

Days -3 to -1 (Friday, if weigh-in is Saturday):

• Reduce carbs to 1-2 g/kg: Each gram of glycogen stores 3-4g water. Reducing carbs empties glycogen and associated water.
• Reduce sodium (salt): No added salt in meals. Sodium retains water.
• Maintain very high protein (2.5 g/kg): Protect muscle maximally.
• Reduce training volume to minimum: Only light technique, no intense cardio.
• Gradually reduce water: From 3L to 2L to 1L in last 2 days.

Day -1 (Friday night, if weigh-in is Saturday morning):

• Very light dinner: lean protein + vegetables, zero carbs
• Minimal water after 20:00
• Hot bath (not extreme sauna) if still 0.5-1 kg over

Weigh-in day (Saturday morning):

• Don't eat or drink until after weighing
• If 300-500g over: light sauna suit + light cardio 20-30 min
• NEVER lose more than 1 kg in sauna same day (dangerous)

Rehydration and Reloading Post-Weigh-in

Once you officially weigh in, you have time until the fight (usually 4-8 hours in amateur) to rehydrate and reload energy.

Immediately post-weigh-in (first 30 minutes):

• Drink 500ml isotonic drink with electrolytes (Aquarius, Powerade)
• Eat 2-3 dates or 1 banana (simple carbs)
• Don't drink liters at once (stomach upset)

First hour post-weigh-in:

• Drink 750ml-1L water or isotonic drink gradually
• Eat light meal: white rice with chicken or tuna
• Goal: start replenishment without overloading digestive system

Hours 2-4 post-weigh-in:

• Continue drinking: 1-1.5L additional
• Small frequent meals: rice, pasta, white bread, lean protein
• Add some salt to meals (replace sodium)
• Goal: recover 80% of lost weight

2-3 hours pre-fight:

• Last meal: easily digestible carbs + minimal protein
• Example: white rice with soy sauce + banana
• Hydration: only small sips

1 hour pre-fight:

• Only sips of water or isotonic drink
• Optional: 1 banana or dates
• Espresso coffee if accustomed to caffeine

IMPORTANT: Never recover 100% of lost weight. If you cut 3 kg, recover 2-2.5 kg. Recovering everything will cause feeling of heaviness and slowness in the ring.

When NOT to Cut Weight

If you're a beginner (< 6 months boxing): Focus on learning technique and improving conditioning. No point suffering weight cut if you don't master basics yet.

If you have to cut more than 5% of your body weight: Better move up in category. Extreme cuts (7-10%) destroy performance and are dangerous.

If it's your first competition: Compete at your natural weight. Learn first what it feels like to compete without the additional stress of weight cutting.

If your goal is just fitness/recreational: No reason to suffer. Maintain stable healthy weight.

Ryutai philosophy on weight: Fran Calderón always says: "I'd rather see you compete in higher category at 100% of your performance than in lower category at 70%. Boxing is won with skill, not weight tricks."

Smart Supplementation for Boxers: What Works and What's Pure Marketing

The supplement industry generates billions selling promises of miraculous results. "Gain 5 kg muscle in 4 weeks", "Burn fat while sleeping", "Instant explosive power".

The scientific reality: only a handful of supplements have solid evidence of improving athletic performance. The rest is marketing, placebo, or outright dangerous.

At Ryutai we've worked with Team Calderón competitors who have tried everything. This is our honest list, based on scientific evidence and practical experience.

Tier 1 Supplements: Effective and Science-Backed

1. Protein Powder (Whey or Plant-Based)

Does it work? Yes, but only as a convenience tool.

Purpose: Easily reach your daily protein goal when you can't eat solid protein.

Evidence: Solid. Protein builds muscle, powder is simply dehydrated whey protein or plant (pea, rice) protein.

Dose: 1-2 scoops daily (25-50g protein) when you can't eat real food.

When to use:

• Immediate post-training (fast absorption)
• Quick breakfasts (shake with oatmeal and fruit)
• Mid-morning at work

Types:

• Whey isolate: 90% protein, fast absorption, low lactose. Ideal post-training. More expensive.
• Whey concentrate: 70-80% protein, more economical. Good for general use.
• Casein: Slow absorption (6-8 hours). Good before bed to prevent nighttime catabolism.
• Plant protein (pea + rice): For vegans. Look for blend of multiple sources for complete amino acid profile.

Cost: 15-25€/kg (lasts 1-2 months with 1 scoop daily)

Recommended brands: MyProtein (best quality-price), Optimum Nutrition (premium quality), Decathlon (economical and decent).

IMPORTANT: Protein powder is NOT magic. If you already eat enough protein from real food, adding powder won't give more results. It's convenience, not magic.

2. Creatine Monohydrate

Does it work? Yes, absolutely. One of the most effective and studied supplements.

Purpose: Increases explosive power, speed and high-intensity work capacity.

Evidence: Over 1,000 scientific studies. Increases strength 5-15%, improves sprint and explosive power 5-10%.

Specific effects in boxing:

• Greater punch power (especially rapid combinations)
• Better ability to maintain speed in final rounds
• Faster recovery between rounds
• Gain of 1-2 kg muscle mass (but it's intramuscular water, not fat)

Dose: 5g daily, every day (including rest days).

You don't need "loading phase" (20g for 5 days). That works, but 5g daily from start also works, just takes 3-4 weeks to saturate.

When to take: Time of day doesn't matter (contrary to myths). Take when you remember, preferably with food (improves absorption).

Side effect: Retention of 1-2 kg intramuscular water. This is NOT fat, it's water inside your muscle cells that improves performance. If you need to make weight, suspend creatine 1 week before.

Cost: 10-15€ per 500g (lasts 100 days = 3+ months)

Brands: Any. Creatine monohydrate is creatine monohydrate. Don't pay for "improved" versions (creatine HCL, ethyl ester, etc.). Monohydrate works best and is cheaper.

IMPORTANT: If you're vegetarian/vegan, creatine will be EVEN MORE effective for you (meat contains creatine, if you don't eat meat, your levels are naturally lower).

3. Caffeine

Does it work? Yes, it's a potent and legal ergogenic aid.

Purpose: Increases energy, focus, reaction speed, reduces fatigue perception.

Evidence: Solid in power and endurance sports. Improves performance 2-3% on average.

Specific effects in boxing:

• Greater explosiveness and hand speed
• Better mental focus during sparring (you see punches coming faster)
• Reduced perceived fatigue (rounds feel less hard)
• Improves reaction time 5-10%

Dose: 3-6 mg per kg body weight, 30-60 minutes pre-training.

For 70 kg boxer: 210-420 mg = 2-4 espresso coffees.

Sources:

• Espresso coffee: ~80-100 mg caffeine per shot
• Regular coffee: ~100-150 mg per cup
• Pure caffeine capsules (200 mg): More precise for dosing
• Pre-workouts (contain caffeine + other ingredients)

Cost: Very cheap (regular coffee)

Precautions:

• Builds tolerance: Use only in important workouts or competition. If used every day, effect diminishes.
• Recommended cycling: 5 days use, 2 days rest. Or only intense training days.
• Don't use if training late: Half-life 5-6 hours. Caffeine at 20:00 = poor sleep.
• Some respond poorly: Excessive nervousness, tremors, stomach upset. Start with low dose.

Timing: 30-60 minutes pre-training (time of peak blood concentration).

Tier 2 Supplements: Useful in Specific Contexts

4. Omega-3 (EPA/DHA from Fish Oil)

Does it work? Yes, for general health and recovery. Direct performance effect is moderate.

Purpose: Reduce inflammation, improve cardiovascular health, brain function, joint protection.

Evidence: Solid for general health, moderate for direct athletic performance.

Effects in boxing:

• Better post-training recovery (less inflammation)
• Less muscle and joint pain
• Joint protection (wrists, elbows, shoulders constantly impacted)
• Better cognitive function (focus, reaction time)

Dose: 2-3g combined EPA+DHA daily.

Sources:

• Fatty fish: 2-3 servings per week (salmon, sardines, mackerel) = sufficient. Most economical and natural option.
• Fish oil capsules: If you don't eat fish. Look for high EPA+DHA concentration versions.

Cost: 15-25€ for 90-120 capsules (1-2 months)

Caution: If you already eat fatty fish regularly, you probably don't need to supplement.

5. Vitamin D

Does it work? Yes, especially if deficient (very common in Spain).

Purpose: Immune function, bone health, testosterone production, muscle function.

Evidence: Solid. 40-50% of Spanish population has suboptimal vitamin D levels.

Effects in boxing:

• Strong immune system (fewer colds = fewer lost workouts)
• Better recovery
• Testosterone maintenance
• Optimal muscle function

Dose: 2000-4000 IU daily.

When: If training mostly indoors (Ryutai II) and living in Viladecans with cloudy winters, probably beneficial. In summer with lots of sun, less necessary.

Cost: Very cheap, 8-12€ for 6 months.

6. Beta-Alanine

Does it work? Yes, moderately.

Purpose: Improves acid buffer capacity in muscles (delays lactate accumulation), delays fatigue in high-intensity activities.

Evidence: Solid for 1-4 minute high-intensity activities (perfect for boxing rounds).

Effects in boxing:

• Can maintain speed and power longer in rounds
• Delays muscle "burn" in arms when keeping guard up
• Especially useful in final rounds

Dose: 3-6g daily for 4-6 weeks (cumulative effect). Doesn't work immediately.

When to take: Time of day doesn't matter.

Cost: 15-20€ for 200-300g (2 months)

Side effect: Paresthesia (skin tingling, especially face and hands). It's harmless and disappears in 30-60 minutes. If it bothers you, divide dose into 2 daily takes.

Tier 3 Supplements: Weak Evidence, Unnecessary or Marketing

BCAAs (Branched-Chain Amino Acids): Unnecessary if eating 1.8+ g/kg daily protein. Only useful if training fasted or vegan with low protein intake.

Glutamine: Your body produces enough. Supplementing adds no benefits if your diet is adequate.

Natural testosterone boosters (Tribulus, D-Aspartic, etc.): Most don't work or minimal effect. If you have low testosterone, see a doctor, don't buy dubious supplements.

Fat burners: Most are caffeine with ineffective ingredients. Save your money, control your diet.

Nitric oxide pre-workout: "Pump" (muscle congestion) doesn't improve performance. Very small effect, better spend on creatine.

Multivitamins: Useful ONLY if your diet is deficient in variety. If you eat fruits, vegetables, meats, fish, you don't need expensive multivitamin.

HMB: Mixed evidence, small effect if any. Better spend on protein and creatine.

My Recommended Stack for Boxers

Recreational Practitioner (3-4 days/week, fitness goal):

• Protein powder (convenience, not necessity)
• Creatine 5g daily
• Coffee pre-training
• Eat fatty fish 2x/week (natural omega-3)

Cost: ~25-30€/month

Amateur Competitor (preparing for fight):

• All of the above +
• Beta-alanine 5g daily (during 6-8 weeks pre-competition)
• Vitamin D in fall/winter (2000 IU)
• Omega-3 capsules if not eating enough fish

Cost: ~40-45€/month

Professional or Semi-Pro Competitor:

• All of the above +
• BCAAs during long workouts or double sessions
• Electrolytes in all intense sessions
• Blood tests every 6 months to identify specific deficiencies (iron, vitamin B12, etc.)

Cost: ~60-70€/month + medical tests

REMEMBER THE 95/5 RULE: Supplements represent maximum 5% of your results. 95% comes from:

• Consistent training and correct technique (40%)
• Solid diet with adequate macronutrients (35%)
• Sufficient sleep (7-9 hours) (15%)
• Stress management and recovery (5%)

No supplement compensates for mediocre training or careless diet.

Where to Buy Supplements in Viladecans and Surroundings

MyProtein (online): Best quality-price ratio. Constantly have 30-40% discounts. Fast shipping to Viladecans (2-3 days).

Decathlon (Viladecans - C.C. Barnasud): Own brand Domyos/Aptonia. Decent quality, reasonable price, immediate purchase.

Supermarkets (Mercadona, Lidl): Basic protein and bars. Not the best quality but functional and economical.

Local health food stores (Viladecans center): Higher prices, but local support and advice.

Amazon: Wide variety, read reviews carefully.

AVOID: Supplement stores with very pushy salespeople who promise miraculous results. If it sounds too good, it's probably a lie.

Weekly Meal Plan for Boxers

Theory is important, but you need practical examples you can follow. Here are complete plans for different goals and situations.

Plan 1: Maintenance (Regular Practitioner, 70 kg, 4 days/week)

Goal: 2,500 kcal | 150g protein | 310g carbs | 70g fats

Typical day (training day - Tuesday):

Breakfast (8:00):

• 3 scrambled eggs with spinach
• 60g oatmeal with cinnamon and stevia
• 1 banana
• Coffee with skim milk
• Total: ~500 kcal

Mid-Morning (11:00):

• 150g plain Greek yogurt
• 30g almonds
• 1 apple
• Total: ~300 kcal

Lunch (14:30):

• 150g grilled chicken breast
• 150g cooked brown rice
• Mixed salad (lettuce, tomato, cucumber) + 1 tbsp olive oil
• Whole wheat bread (30g)
• Total: ~600 kcal

Pre-Training (18:30):

• 1 large banana
• 20g honey
• Espresso coffee
• Total: ~180 kcal

Post-Training (21:00):

• Shake: 1 scoop whey + 1 banana + 20g honey + 300ml water
• Total: ~280 kcal

Dinner (22:00):

• 150g grilled salmon
• 150g roasted sweet potato
• Steamed broccoli and asparagus
• 1 tbsp olive oil
• Total: ~520 kcal

Optional Night Snack (23:00):

• 100g Greek yogurt
• Total: ~60 kcal

TOTAL: 2,440 kcal | 149g protein | 305g carbs | 68g fats

Typical day (rest day - Sunday):

Slightly reduce carbs (not training, don't need as much), keep protein same:

Breakfast:

• 3-egg omelet with serrano ham
• 2 whole wheat toasts with grated tomato and olive oil
• Coffee

Mid-morning:

• Greek yogurt with nuts

Lunch:

• Paella with chicken and vegetables (moderate portion)
• Salad

Snack:

• Fruit + handful nuts

Dinner:

• Baked fish with potatoes
• Roasted vegetables

Plan 2: Weight Cut (Competitor, 70 kg, goal 65 kg in 8 weeks)

Goal: 2,100 kcal | 160g protein | 230g carbs | 60g fats

Breakfast (7:30):

• 4 whites + 1 whole egg scrambled
• 50g oatmeal
• 1 small banana
• Black coffee
• Total: ~380 kcal

Mid-Morning (10:30):

• 150g 0% Greek yogurt
• 1 apple
• Total: ~160 kcal

Lunch (14:00):

• 150g grilled turkey breast
• 100g cooked brown rice
• Abundant steamed vegetables (broccoli, cauliflower)
• 1 tbsp olive oil
• Total: ~450 kcal

Pre-Training (18:30):

• 1 medium banana
• Black coffee
• Total: ~100 kcal

Post-Training (20:30):

• Shake: 1 scoop whey isolate + 1 banana + water
• Total: ~200 kcal

Dinner (22:00):

• 150g grilled hake
• Large salad (lettuce, spinach, tomato, cucumber, pepper)
• 1 tbsp olive oil
• 20g walnuts
• Total: ~380 kcal

Before Bed (23:00):

• 150g 0% cottage cheese or Greek yogurt
• Total: ~90 kcal

TOTAL: 1,760 kcal | 158g protein | 185g carbs | 55g fats

Note: This is an aggressive deficit (700-800 kcal). Only for competitors with deadline. Includes 1 cheat meal per week (Saturday) where you eat at maintenance.

Plan 3: Muscle Gain (Beginner, 65 kg, goal 70 kg in 4 months)

Goal: 2,800 kcal | 140g protein | 400g carbs | 75g fats

Breakfast (8:00):

• 3 whole scrambled eggs
• 80g oatmeal with honey
• 1 banana
• 1 glass whole milk (200ml)
• Total: ~620 kcal

Mid-Morning (11:00):

• Sandwich: whole wheat bread (60g) + 100g turkey breast + avocado
• 1 piece fruit
• Total: ~400 kcal

Lunch (14:30):

• 150g lean beef
• 200g cooked whole wheat pasta
• Homemade tomato sauce
• Bread (40g)
• 1 tbsp olive oil
• Total: ~700 kcal

Snack (17:30):

• 150g whole Greek yogurt
• 40g mixed nuts
• 1 banana
• Total: ~380 kcal

Post-Training (21:00):

• Shake: 1 scoop whey + 2 bananas + 30g honey + 300ml milk
• Total: ~400 kcal

Dinner (22:30):

• 150g salmon
• 150g white rice
• Vegetables sautéed in olive oil
• Total: ~550 kcal

TOTAL: 3,050 kcal | 145g protein | 420g carbs | 80g fats

Plan 4: Vegetarian (Regular practitioner, 70 kg)

Goal: 2,400 kcal | 145g protein | 310g carbs | 70g fats

Breakfast:

• Shake: 1 scoop plant protein + 60g oatmeal + 1 banana + 2 tbsp peanut butter + soy milk
• Total: ~550 kcal

Mid-Morning:

• Soy Greek yogurt
• 30g walnuts
• Fruit
• Total: ~280 kcal

Lunch:

• 200g firm tofu sautéed with spices
• 150g cooked quinoa
• Sautéed vegetables (pepper, onion, mushrooms)
• Chickpeas (80g cooked)
• 1 tbsp olive oil
• Total: ~600 kcal

Pre-Training:

• 1 banana + 4 dates
• Coffee
• Total: ~180 kcal

Post-Training:

• Plant protein shake + 1 banana
• Total: ~220 kcal

Dinner:

• 200g marinated tempeh
• 150g roasted sweet potato
• Large salad with seeds (sunflower, pumpkin) and olive oil
• Total: ~520 kcal

TOTAL: 2,350 kcal | 142g protein | 305g carbs | 72g fats

Note for vegetarians/vegans: Combine plant protein sources (legumes + grains) for complete amino acid profile. Supplement vitamin B12 (critical), and consider supplementing iron and omega-3 (algae-based EPA/DHA).

Plan 5: Tight Budget (Student, 70 kg, 30-40€/week)

Breakfast:

• 3 scrambled eggs (cheaper than protein powder, 0.60€)
• 60g bulk oatmeal (0.15€)
• 1 banana (0.20€)
• Homemade coffee (0.10€)
• Total: ~1.05€

Mid-Morning:

• Plain yogurt (not Greek, cheaper) (0.40€)
• 30g bulk peanuts (0.30€)
• 1 apple (0.30€)
• Total: ~1.00€

Lunch:

• 150g chicken thighs (cheaper than breast) (1.20€)
• 150g bulk white rice (0.20€)
• Mixed frozen vegetables (0.60€)
• 1 tbsp olive oil (0.15€)
• Total: ~2.15€

Pre-Training:

• 2 slices white bread + 30g honey (0.35€)
• Coffee (0.10€)
• Total: ~0.45€

Post-Training:

• 1 can water-packed tuna (high protein, cheap) (1.00€)
• 100g white rice (0.13€)
• 1 banana (0.20€)
• Total: ~1.33€

Dinner:

• 3-egg omelet (0.60€)
• 150g boiled potato (0.30€)
• Seasonal salad (lettuce, tomato) (0.60€)
• 1 tbsp olive oil (0.15€)
• Total: ~1.65€

DAY TOTAL: ~7.63€ x 7 days = 53.41€/week

Tips to reduce to 35-40€/week:

• Buy eggs by dozen (cheapest protein, 0.20€/egg)
• Rice and oatmeal in large 5-10 kg bags
• Chicken: buy whole chicken and butcher yourself (save 30-40%)
• Vegetables: frozen (equal nutrition, lower cost, zero waste)
• Legumes: buy dry in bulk, soak and cook large batches
• Tuna: buy on sale when 0.70-0.80€/can, stock up
• Bananas: cheapest carbs (0.15-0.25€/unit)
• Avoid: prepared foods, restaurants, processed snacks

Mediterranean Diet for Boxers: Local Adaptation

We're in Viladecans, heart of Catalonia, where the Mediterranean diet is part of our culture. The excellent news is that the traditional Mediterranean diet is a perfect base for boxers, it just needs small adjustments.

Mediterranean Principles that Enhance Boxing

Extra virgin olive oil: Anti-inflammatory monounsaturated fats. Reduces post-training inflammation. Use generously: 2-3 tablespoons daily.

Mediterranean fatty fish: Sardines, mackerel, salmon. High-quality protein + omega-3. Goal: 2-3 weekly servings.

Legumes: Lentils, chickpeas, white beans. Plant protein + complex carbs + fiber. Perfect for recovery meals. 3-4 weekly servings.

Abundant vegetables: Tomato, pepper, eggplant, spinach, chard. Micronutrients, fiber, volume without calories. Eat at least 400-500g daily.

Nuts: Almonds (very typical in Catalonia), walnuts, hazelnuts. Healthy fats + protein. 30-40g daily.

Seasonal fruits: Oranges, mandarins, Canary Island bananas, apples. Vitamins, minerals, natural carbs. 3-4 pieces daily.

Whole grain bread: Part of Mediterranean culture. Complex carbs. Moderation (60-80g daily).

Mediterranean Dishes Optimized for Boxers

Breakfast: Protein tomato bread (Pa amb tomàquet fitness):

• 2 slices toasted whole wheat bread
• Grated fresh tomato with garlic
• Extra virgin olive oil
• Pinch of salt
• • 3 scrambled eggs (add protein)
• • Serrano ham (optional, more protein)
• Total: 450 kcal, 30g protein, 40g carbs

Lunch: Mediterranean chicken rice:

• 150g chicken thighs (more flavor than breast)
• 150g brown or bomba rice
• Red pepper, tomato, onion, garlic
• Homemade broth
• Saffron, paprika
• 1 tbsp olive oil
• Total: 550 kcal, 35g protein, 65g carbs

Dinner: Baked fish with vegetables:

• 150-200g sea bass, sea bream or salmon
• Potato, pepper, onion, tomato, zucchini baked
• Olive oil and lemon
• Fresh herbs (rosemary, thyme)
• Total: 480 kcal, 38g protein, 45g carbs

Snack: Fitness coca de recapte:

• Base: whole wheat bread instead of traditional coca
• Topping: roasted pepper, eggplant, onion
• • Canned tuna or sardines (add protein)
• Olive oil
• Total: 320 kcal, 25g protein

Complete Catalan salad:

• Base: lettuce, escarole
• Tomato, cucumber, onion
• Canned tuna or anchovies
• Hard-boiled egg
• Olives
• Olive oil and vinegar
• • 100g chicken breast (more protein)
• • Whole wheat bread
• Total: complete meal 500 kcal, 40g protein

Protein esqueixada de bacallà:

• 150g desalted shredded cod
• Tomato, onion, pepper
• Black olives
• Olive oil
• • Whole wheat bread
• Total: 380 kcal, 35g protein

Local Ingredients from Baix Llobregat and Barcelona

Viladecans Market (Plaça de la Vila):

• Fresh fish from Port of Barcelona
• Seasonal vegetables from Baix Llobregat
• Quality butcher
• Prices: medium-high, but excellent quality

Supermarkets (Mercadona, Lidl, Carrefour at C.C. Barnasud):

• Very competitive prices on basics: rice, oatmeal, eggs, chicken, tuna
• Decent quality store brands
• Economical frozen vegetables

Local produce shops (Viladecans center):

• Best price on seasonal fruits and vegetables
• Bananas: 1.50-2€/kg
• Tomatoes, peppers: 1.50-3€/kg depending on season

Fish markets Sant Boi, Gavà, Barceloneta Market:

• Fresh Mediterranean fish
• Sardines: 4-6€/kg (very economical and nutritious)
• Sea bream, sea bass: 8-12€/kg

Commissary (for military, but some open to public):

• If you have access, excellent prices on basics

Competition Day Nutrition: Complete Protocol

Nutrition on competition day can be the difference between your best performance and feeling heavy, without energy, or with stomach upset. At Ryutai, Team Calderón uses this proven protocol with competitors.

Week Prior to Competition

Days -7 to -3 (Monday to Thursday):

• Diet: Maintain your normal cutting diet (if cutting weight)
• Training: Progressively less intense (tapering)
  • Monday: 70% normal intensity
  • Tuesday: 60%
  • Wednesday: 50%
  • Thursday: only light technique
• Hydration: Normal, 3+ liters daily
• Goal: Arrive Friday at 2-3 kg of your target weight

Days -3 to -1 (Friday-Saturday if weigh-in is Sunday):

• Carb loading: Increase to 6-7 g/kg (saturate muscle glycogen)
• Reduce training volume: Only very light technique, nothing intense
• Reduce fiber: Less vegetables, more white rice, white pasta (to reduce intestinal content weight)
• Hydration: Generous

Weigh-in Day (if applicable)

If weigh-in is morning of fight (local amateur):

• Don't eat until after weighing
• Drink only minimal water if extremely thirsty
• After weighing: rehydration protocol (see below)

If weigh-in is day before (professional or semi-pro):

• Weigh in morning (usually 8:00-10:00)

• Immediately after (10:00-11:00):

  • 500ml isotonic drink with electrolytes
  • 2-3 dates or 1 banana
  • Don't drink liters at once

• Post-weigh-in meal (12:00-13:00):

  • White rice with chicken or fish
  • Moderate portion (don't stuff yourself)
  • Add some salt (replace sodium)

• Afternoon (every 2-3 hours):

  • Small frequent meals: pasta, rice, bread, lean protein
  • Constant hydration: 2-3L total for day

• Dinner (20:00-21:00):

  • Normal but light meal
  • Carbs + protein, low in fat
  • Avoid foods that cause gas or bloating

• Goal: Recover 80-90% of lost weight (if cut 3 kg, recover 2.5 kg)

Fight Day

Breakfast (if fighting afternoon/night, 18:00+):

4-5 hours before fight (13:00-14:00)

• Oatmeal (60g) with banana and honey
• 2 soft-boiled eggs
• Toast with jam
• Coffee (if accustomed to caffeine)
• Total: ~500 kcal, 20g protein, 80g carbs

Goal: Easily digestible carbs + some protein. No fats.

Light meal (if fighting at night):

2-3 hours before fight (16:00-17:00)

• White rice with chicken or white fish
• Small-moderate portion
• Almost no vegetables (avoid fiber)
• Avoid fats and heavy sauces
• Total: ~350 kcal

Goal: Last glycogen load without filling stomach.

Immediate pre-fight:

30-60 minutes before (while warming up)

• 1 very ripe banana
• 20g honey or 3-4 dates
• Sips of isotonic drink
• Espresso coffee (if accustomed and helps mentally)

Goal: Immediately available glucose.

During competition (between fights if multiple):

• Small sips water or isotonic drink
• If more than 1 hour between fights: 1 banana or 3-4 dates
• Don't drink large amounts (heaviness)

Post-fight (immediately after):

• Isotonic drink with electrolytes (500ml)
• Banana or dates
• Within 60 minutes: complete meal with carbs + protein
• Now you can eat what you want (in moderation)

Fatal Mistakes on Fight Day

Eating too close to fight: Result: Stomach upset, heaviness, acid reflux when moving, vomiting.

Trying new foods: Result: Unpredictable reaction, upset, undetected allergies.

Dehydration from nerves: Result: Performance diminished 15-20%, cramps, rapid fatigue.

Excess caffeine: Result: Excessive nervousness, tremors, increased anxiety.

Eating too little from nerves: Result: No energy, hypoglycemia, dizziness, can't perform.

Alcohol night before (obvious): Result: Dehydration, poor quality sleep, reduced coordination.

Train at Ryutai II: Boxing with Complete Nutritional Coaching

At Ryutai Viladecans we don't just teach the noble art of boxing, we form complete athletes. Our Team Calderón instructors, led by Fran Calderón with experience on the Catalan national team, understand that nutrition is as important as mastering the perfect jab or technical slip.

Since 2016, we've worked with over 200 students at our two locations. At Ryutai II (C/del Sol, 64, Viladecans) we specialize in Boxing, MMA, BJJ and Grappling. And a constant in all success stories is the moment when the student takes their nutrition seriously in addition to training.

What We Offer at Ryutai II

Structured Boxing Classes:

• Schedule: Mon-Fri 17:00-22:30, Sat 10:00-14:00
• Levels: Beginner, intermediate, advanced, competition
• Technique: Fundamentals, bag work, pads, controlled sparring
• Conditioning: Boxing-specific conditioning

Team Calderón Instructors:

• Fran Calderón: Founder, Catalan national team experience, 15+ years in martial arts
• Staff with amateur competition experience
• Technical coaching + basic nutritional guidance

Location and Access:

• Address: C/del Sol, 64, 08840 Viladecans
• Accessible from: Sant Boi (5 min), Gavà (8 min), El Prat de Llobregat (10 min), entire Baix Llobregat area
• Public transport: Lines L46, L95, L77 (nearby stops, 5-10 min walk)
• Near Barcelona Airport: 15 minutes by car

Support Community:

• Train with other students who share your goals
• Exchange of recipes and meal prep advice
• Mutual motivation and family atmosphere
• Sparring partners at your level

Rating and Track Record:

• 4.9/5 stars in student ratings
• 200+ satisfied students since 2016
• Team Calderón: Active competitors and former Catalan national team competitors
• Family atmosphere: Not intimidating, all levels welcome

No Contract and First Class Completely Free

We understand that committing to a new gym can generate doubts. "What if I don't like it?", "What if the level is too high for me?", "What if I don't feel comfortable?"

That's why:

We don't require binding contracts: Come as long as you see results and enjoy. If one month you decide it's not for you, you just leave. No ties, no penalties.

First class completely free: Try our boxing training, meet Fran and the instructors, feel the intensity, experience the atmosphere. Decide after if it's for you. No pressure, no commitments, no tricks.

Basic nutritional guidance available: Our instructors can guide you in nutrition adapted to your goals (fat loss, muscle gain, competition prep).

How to Start

Option 1 - Call us:

• Phone: +34 677 71 47 99
• Hours: Mon-Fri 17:00-22:30, Sat 10:00-14:00
• Talk directly with us, resolve doubts, book your free class

Option 2 - Email:

• Email: info.ryutai@gmail.com
• We respond in 24-48 hours
• Tell us your level, goals, schedule availability

Option 3 - Visit us directly:

• Address: C/del Sol, 64, 08840 Viladecans (Ryutai II)
• Stop by any day Mon-Fri between 17:00-22:30
• Talk with us, watch a class, see the facilities

Option 4 - Social media:

• Instagram: @ryutai_viladecans
• See workouts, student testimonials, nutrition tips
• Send us direct message

Frequently Asked Questions

"I've never boxed, can I start from scratch?" Absolutely. 80% of our students started with no prior experience. We have specific classes for beginner level where you learn fundamentals from zero.

"Do I need to be in shape before starting?" No. Boxing gets you in shape. You start at your pace and progress gradually. We have students from 18 to 55 years old with all fitness levels.

"Is sparring mandatory?" No. Sparring is optional and only for students who request it and have demonstrated adequate technique. Many students train boxing without sparring and get excellent fitness results.

"What do I need to bring to first class?" Comfortable athletic clothing, water, towel. We have gloves and equipment to lend you for your first free class.

"How much does it cost after the free class?" Call us for updated prices. We offer monthly packages without contracts and student discounts.

"Can I combine boxing with other disciplines at Ryutai?" Yes. At Ryutai II we also have MMA, BJJ and Grappling. Many students combine boxing with another discipline.

Conclusion: Your Performance Is Built in the Kitchen

You can have the fastest jab in Viladecans, the footwork of a professional, and the endurance of a champion. But if your nutrition is mediocre, your performance will be too. It's simple math: your body needs optimal fuel to perform optimally.

The reality we've seen at Ryutai for 9 years is that most boxing practitioners train hard but eat poorly or eat "normal," and wonder why:

• They don't have energy in final rounds
• They lose power after second round
• They recover slowly between workouts
• They don't see physical changes despite training 4 days per week
• They get injured frequently

The answer is almost always in nutrition.

Correct nutrition for boxing is not complicated or expensive, but it requires knowledge, planning and consistency:

✅ Sufficient protein (1.6-2.2 g/kg) to build and recover muscle ✅ Adequate carbohydrates (3-5 g/kg) to have explosive energy round after round ✅ Healthy fats (0.8-1 g/kg) for hormones, recovery and general health ✅ Constant hydration (3-4 liters daily + 500ml per training hour) ✅ Correct timing (eat carbs and protein around training) ✅ Basic supplements (protein powder, creatine, caffeine - rest is optional) ✅ Patience and consistency (results come with time, not in 2 weeks)

At Ryutai Viladecans, we've been helping students transform not just their boxing technique, but their complete physique and relationship with food since 2016. Most of our 200+ students arrived with no idea about sports nutrition. Now they:

• Prepare their meals with calculated macronutrients
• Understand pre and post-training carb timing
• Know which supplements work and which are marketing
• See physical results they never thought possible (loss of 10-15 kg fat, gain of 5-8 kg muscle)
• Have energy in all rounds, not just the first two
• Recover quickly and train more frequently

It doesn't matter if your goal is:

• Compete at amateur level
• Be in the best physical shape of your life
• Lose weight and tone
• Learn self-defense
• Destress after work

Correct nutrition will dramatically accelerate your progress.

Ryutai II gym is at C/del Sol, 64, Viladecans, easily accessible from Sant Boi (5 min), Gavà (8 min), El Prat de Llobregat (10 min) and entire Baix Llobregat area. We have students who come from Sant Climent, Cornellà and Hospitalet because they know that Team Calderón coaching quality, dedicated facilities, and Ryutai family atmosphere aren't found at any commercial gym.

We have two locations in Viladecans:

• Ryutai I (Carrer de Miguel Hernández, 22) - Kick Boxing and K1
• Ryutai II (C/del Sol, 64) - Boxing, MMA, BJJ, Grappling

Easily accessible from Sant Boi, Gavà, El Prat and Barcelona. Near Barcelona Airport, with accessible public transport (lines L46, L95, L77).

Start today. Book your first completely free boxing class.

Learn correct boxing technique with Team Calderón instructors. Discover how nutrition can transform your performance as much as improving your technique.

Discover why over 200 students have trusted Ryutai since 2016.

Discover why we have 4.9/5 stars in ratings.

Call us now: 📞 +34 677 71 47 99 📧 info.ryutai@gmail.com 📍 C/del Sol, 64, 08840 Viladecans 📸 @ryutai_viladecans

Your body is your most valuable tool in boxing. Fuel it correctly. Train it correctly. At Ryutai we teach you both.

See you at the gym. First class free. No contract. No excuses.