NUTRITION

2,700 kcal

CALORIES

140g - 560kcal

PROTEIN

365g - 1,460kcal

CARBOHYDRATES

75g - 675kcal

FATS

Structured high-carbohydrate nutrition breakdown engineered for endurance, muscle recovery, and maximum output during heavy training blocks.

2,700

Total Calories (kcal)

140g

Protein Target

365g

Carbohydrates

75g

Healthy Fats

Power Oats & Protein Berry Bowl

Seared Chicken & Jasmine Rice

Rolled oats simmered with whey protein, banana, blueberries, and almond butter for sustained morning energy and muscle glycogen setup.

Lean chicken breast over fast-digesting jasmine rice and broccoli florets to drive rapid glycogen replenishment after intense bag work.

650 kcal

35g P · 100g C · 12g F

750 kcal

45g P · 110g C · 15g F

Turkey Bagel & Berry Smoothie

Lean Beef Marinara Pasta

Toasted whole grain bagel with lean deli turkey breast paired with a dark berry coconut water smoothie for mid-afternoon stamina.

Extra-lean ground beef tossed with pasta marinara and roasted zucchini to complete target daily intake and promote overnight growth.

600 kcal

25g P · 95g C · 14g F

700 kcal

35g P · 60g C · 34g F

PRE-WORKOUT

POST-WORKOUT

Eat a balanced meal containing complex carbohydrates and lean protein 2 to 3 hours before boxing training. Top up energy with a banana 30 minutes before stepping into the gym.

Refuel within 45 minutes of finishing your workout. Combine 30–40g of protein with fast carbs to replenish depleted muscle glycogen and kickstart tissue repair after heavy pad work.

HYDRATION

PROTEIN

Aim for 3.5 to 4 liters of fluid per day. Drink 500ml upon waking and sip electrolyte water throughout intensive conditioning sessions to maintain punch speed and stamina.

Distribute your protein across 4 evenly spaced meals. Rely on clean sources like chicken, turkey, lean beef, eggs, and Greek yogurt for optimal retention.