• The diet of champion Boxers, Kick Boxers and Martial Artists…

    Have you noticed people around you who train regularly but don’t seem to lose any weight, or some that can’t seem to put on weight?

    While training in Boxing, Kick boxing and other martial arts (MMA) is important, it’s equally important to maintain a healthy lifestyle to achieve your dream physique.  Fitness has often been referred to as a tripod stand that comprises of training, eating right and rest. If either of these is compromised the goal we have set ourselves will be compromised.

    In this blog we look at nutrition.

    Firstly nutrition and diet should not be viewed as a compromise that restricts us from eating food that doesn’t suit our taste palate. Nutrition could be both delicious as well as an effective body fuel for muscular growth and development.

    The secret as many of you would already know is eating not 3 meals but as many as 6 meals a day.  We touched on metabolism in our earlier blog and eating several small meals up to 6 times a day helps us greatly in enhancing our metabolism rate. Having said that the 6 meals need to have the right blend of protein, carbohydrates and fat, for e.g. feasting on 6 big cheese burgers at regular intervals will obviously do no favours to your fitness goals.

    The key to your diet is planning. A well planned diet programme can do wonders to one’s physique and that should be your goal moving forward.  A few things you must keep in mind, firstly the body’s ability to breakdown natural foods is easier than artificial or processed foods, secondly excessively taking one’s diet component for e.g all protein or all carbohydrates, may do more harm than good.

    Therefore its very strongly recommend that one adds fruits and vegetables to ones planned diet to not only gain from essential nutrients but also to help one’s body effectively burn the intake.

    Going back to the initial scenario of people who are struggling to lose weight, in a generic scenario, they need to eat more meals but in smaller quantities, limiting the intake of carbohydrates, sugars, mono saturated fats and oils that are not derived from Fish sources. To maximise results they should also avoid late dinners and should ideally walk for 10-15 mins to digest the food that have eaten.

    On the contrary people looking to build muscle and lean mass should not go on a spree of eating junk to put on weight. An effective way to gain lean muscle is to eat protein from natural sources like eggs, meat, chicken, soya, whey etc. Boxers over the years have been inspired by the Rocky movies to eat eggs and rightly so as eggs are perhaps the best natural form of protein and consuming egg white isolates could be the easiest and the most affordable form of getting lean muscle mass. To find out how much protein you need on a daily basis you need is multiplying your weight with 1.5. This gives you the amount of protein that you should be providing your body.

    So if you need to get into the best shape of your life you need to couple your training in boxing, kick boxing/Muay Thai, karate and MMA with a healthy and effective diet plan. A sample diet plan that you could follow to get a ripped 6 pack is as follows:

    Pre Breakfast

    1 cup low-fat cottage cheese +

    1 cup sliced pineapple


    3 whole eggs + 3 egg whites

    1 cup oatmeal


    1 can tuna (fish) +

    2 slices whole-wheat bread/chappatis +

    1 Tbsp. sauce

    Afternoon snack

    2 scoops whey protein


    8 oz. chicken breast

    1 cup sliced boiled broccoli

    2 cups green salad +

    2 Tbsp. olive oil/vinegar dressing

    Pre sleep snack

    1 scoop casein protein

    1/2 small cup almonds

    Your route to getting that great physique adorned by boxers, kick boxers or mixed martial artist starts here.

    Coming soon to Delhi , Mumbai, Gurgaon and the rest of India… Crosstrain…..

    Boxing, Kickboxing, Judo, Karate, Muay Thai, Jiu Jitsu…. Have you decided yet…. What’s your game….?

  • Posted by Gaurav on 20/08/2012 at 22:22

    Hi There,

    This is Gaurav & needs help to lose weight by the help of proper diet with a little bit of workout. So request you to please respond with a diet chart as per my body statistics.

    Age: 25
    Height: 5Feet 7 Inches
    Weight: 100 KGS

  • Posted by admin on 20/09/2012 at 03:28

    Hi Gaurav,

    Many thanks for your question.
    We are assuming that you are working currently. On the basis of that we would recommend 3 point principle for you to get back in shape:

    1. Food: Early breakfast (fruits, cereal in skimmed milk or eggs)
    Brunch- A banana or an apple
    Lunch- A roasted chicken breast (the less the oil the better) with wholemeal bread
    Tea- Tea with eggs or low fat (2-4) biscuits
    Dinner- (latest by 7 30 pm) Again please have green vegetables and daal (low oil) with wholemeal bread
    You must avoid eating out, avoid oily fried foods and sweets after 5pm in the evening

    Drink at least 2 litres of water everyday.

    2. Sleep- Make sure you sleep between 7-8hours every night.

    3. Workout- We dont recommend heavy or strenuous workout to start with. Please remember every step you take burns calories. So if you can walk rather than drive then do that. If you can avoid taking a lift then you can walk it. The more the steps, the better your shape.
    Please let us know what you get on.

  • Posted by Om on 25/12/2013 at 08:59

    I’m Om, 16, just lost 22 KGS (82 to 60).
    now I am looking to learn a fighting skill such as kick boxing.
    I’m a student so cannot afford all this, I mean canned tuna, half cup almonds, whey is all too expensive.

    please suggest some affordable alternatives.


  • Posted by KANHU JENA on 04/12/2015 at 10:19

    please send me the diet plan of a kick boxer as I am also a kick boxer

  • Posted by Bivin on 20/01/2016 at 16:40

    Im Bivin, my present weight is 63 and need to cut down to 57 for a fight competition.Im a kickboxing trained person.started to intake protein as well.Suggest a good diet plan.



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