Characteristics of the Sport

Boxing is a unique sport that attracts dynamic, explosive athletes who possess excellent aerobic fitness.  As it is a weight category sport, power-to-weight ratio is crucial in determining success in boxing. 

Training

Boxers often train three times each day in the lead-up to a tournament.  These sessions include weight training, running, sparring, technical skill work and conditioning such as medicine ball work and skipping.  Much of the activity is explosive, however boxers require a solid aerobic base to enable them to perform over the entire duration of a bout.  The AIS Boxing Website (http://www.ausport.gov.au/ais/sports/boxing/home)

provides more detailed information regarding the training demands placed on boxers.

Competition

Boxing is a sport governed by weight divisions - i.e. boxers of similar body weight compete in weight-capped categories.  As a result, there are numerous dietary implications as boxers attempt to manipulate their weight in order to gain an edge over competitors.  The various weight divisions for amateur boxing are listed below.   

Amateur boxing tournaments vary considerably in length and format.  Boxers may be required to compete daily, however, most international boxing tournaments require boxers to compete every second day.  At international boxing tournaments, boxers may be required to compete 4-5 times in order to win the tournament.  Each competition or bout involves three 3-minute rounds with 1-minute rest between rounds.
On the first day of competition all boxers are required to weigh-in between 8 am - 10 am regardless of whether they are competing on the day.  On subsequent days of the tournament only those boxers who are actively competing on the day are required to weigh-in. A minimum of three hours must elapse between the close of weigh-in and the commencement of competition. Boxers routinely "cut" or reduce their weight in the lead up to competition in order to optimise their power-to-weight ratio.  They usually achieve this weight reduction with a combination of dieting in the days leading up to competition and dehydration immediately before competition.
Amateur boxers are required to weigh-in each day they compete as they progress through a tournament.  Consequently, they have to balance their intake even after weigh-in so they are able to make weight for their following bout. In order to best manage their weight in the lead up to competition and during a tournament, boxers at the Australian Institute of Sport undergo routine body weight and body composition assessment as well as nutrition counselling.

Common Nutrition Issues

Daily Energy and Nutrient Intake

Despite having large energy (kilojoule) requirements due to daily training demands, boxers are often required to limit their food intake in order to reduce their weight in the lead up to competition.  Consequently, boxers must make wise food and fluid choices throughout the day to ensure they refuel and repair muscle adequately between training sessions, whilst maintaining a relatively low kilojoule intake.
Food choices that are rich in nutrients such as carbohydrate, protein, iron, vitamins and minerals are a priority for boxers aiming to optimise their daily food and fluid intake.  It is important for boxers to eat nutrient-rich, low-fat foods at meals and snacks in order to meet their daily nutrient needs.  High-fat snacks (e.g. chocolate, potato crisps) and nutrient- free carbohydrate foods and fluids (e.g. soft drinks, lollies) are encouraged only as occasional snack foods, as they are kilojoule-rich and low in nutrients.

Weight Management

As boxing is a weight category sport, boxers commonly undertake some dietary measures to make weight before competition.  In order for our athletes to best manage their weight in the lead up to competition, the AIS employs a long-term weight management program with boxers.  These athletes are encouraged to maintain their weight within 10% of their weight division year round - even during times in the year when no tournaments are scheduled.
Leading into busy competition periods, the aim is to achieve a gradual reduction in body weight and body fat for 8-10 weeks.  Reducing body fat levels before competition begins, increases the athlete's power-to-weight ratio - a distinct advantage in weight category sports.  In the 24-48 hours prior to weigh-in, athletes who haven't achieved their weight category limit will undertake a low residue diet and mild fluid restriction in order to shed the last kilogram or so.  As boxers have a minimum of three hours (and typically four to eight hours) between weigh-in and the start of competition, there is adequate time to rehydrate and refuel so performance is not impaired.  Athletes who lose large amounts of fluid and become severely dehydrated to make weight risk serious health and performance consequences.

Eating Behaviour

Due to the weight considerations of the sport, some athletes develop unhealthy eating and drinking patterns.  Occasionally, boxers develop "feast or famine" dietary habits.  When they are not in specific competition preparation they gorge themselves on high-fat, high-kilojoule food such as takeaways and soft drinks.  Then, immediately before competition, they restrict their intake to low-energy foods in order to achieve rapid weight loss prior to competition.
Specific education that targets a yearly weight management plan assists athletes in avoiding this situation.  Athletes are encouraged to maintain their weight close to their competition weight in order to avoid periods of restrictive dieting.  A more balanced long-term approach ensures that athletes reach their weight safely, without undertaking extreme measures.

Fluid Balance

It is not unusual to find boxers training in sweat gear (i.e. tracksuits or heavy clothing) in order to promote sweating during training.  This practice is heavily entrenched in the sport of boxing despite education regarding the dangers of dehydration.  Boxers at the Australian Institute of Sport are provided with drink bottles, water and sports drinks and are encouraged to drink routinely throughout training sessions to ensure they maintain hydration from one training session to the next.  Furthermore, boxers routinely weigh themselves before and after training to gauge how much weight they have lost during a session.  Any weight loss recorded on the scales is simply a reflection of fluid they have failed to replace.  In order to rehydrate before the next training session, athletes need to drink 125-150% of the amount they have lost. 

This fact sheet is based on AIS / National team athletes and is therefore specific to these athletes. Written by AIS Sports Nutrition, last updated April 2009. © Australian Sports Commission.