Heavyweight
The heavy average heavyweight boxer weighs between 17 and 18 stone (108-114kg) and stand anyway between 6 feet 2 and 6 feet 7 (188-200cm). This physiology with the added expenditure of training intensely twice a day for boxing, the individual will have an energy requirement of 3700-4000kcals or more.
To fuel this between 6-10g/kg/d of carbohydrate, 1.2-2.0g/kg/d of protein for muscle repair and recover with this being evenly spread out through the day around 0.25-0.3g/kg/per meal with the rest coming from healthy fats for regulation of hormones.
Examples of how this may look for breakfast lunch and dinner:
Breakfast
Toast x3, eggs x5 with spinach and avocado for a good mix of all the macronutrients
OR
100g rolled oats with 100g of Greek yoghurt with fresh fruit, nuts and honey
Lunch
Salmon steaks with 250g of rice and vegetables
OR
120f of tuna on a wholemeal wrap with green leafy vegetables and avocado
Dinner
Steak with sweet potato, rice and vegetables
OR
150g of pasta with chicken breast and roasted vegetables
These meals would be complemented with sports foods such as energy gels, sports drinks and recovery shakes to help meet the energy requirement as well as at least 5 litres of water.
