supplements for boxing training

Supplements For Boxing Training

It’s challenging to always perform at your best in boxing and other martial arts as they’re both mentally and physically exhausting. Motivation, discipline, adequate nutrition, and a training regimen are an absolute must to get ready for the ring, but it’s often not enough to level up your game. That’s when the specialized supplements for fighters play the key role. They make a difference between good and exceptional performance (and results).

Dedication, hard work, and persistence are what it takes to become good at boxing. But even if boxing is your passion, there are times when hauling your ass to the gym requires you to scrape the bottom of the willpower barrel. But sometimes motivation struggles aren’t what’s holding us back, and tiredness and the aches and niggles we feel can leave us questioning whether training is a good idea.

No matter why your box, it’s a physically and mentally demanding sport with various health benefits that make it appealing to a wide range of people. However, boxing can be brutal on your body, which is why many people use supplements for boxing to improve exercise performance, recovery times and muscle gain.

Supplements have, without a doubt, become an essential part of any athletes’ development in today’s world of sports. But for boxers looking to take their training and performance to the next level, supplements can help play a key role in getting the best out of their overall performance and fitness.

Before you consider buying any supplement, we highly recommend you get your nutrition intake, training pattern, and motivation in order first. Investing in supplements can all add up in costs and go to waste if you don’t use them consistently and properly. Make sure you know that you are ready to go to the next level before purchasing.


Boxers should aim for 1 g per pound of body weight on average. If you are cutting weight, opt for slightly higher protein intakes of 1.05-1.1 g per pound of bodyweight to retain as much muscle as possible. If you are going up a weight class, then protein as low as 0.8 g per pound of body weight can be enough.


Creatine is great for boxers. It provides extra energy instantly, and all you need to do is take it every day. You will improve strength and power more than training without it. Unfortunately, getting enough creatine straight from your diet is nearly impossible.


Boxers should aim for 1 g per pound of body weight on average. If you are cutting weight, opt for slightly higher protein intakes of 1.05-1.1 g per pound of bodyweight to retain as much muscle as possible. If you are going up a weight class, then protein as low as 0.8 g per pound of body weight can be enough.


Vitamin D3 is an important supplement for boxing. There’s an increasing body of evidence for multiple roles of vitamin D throughout the body. For example, Vit D assists in bone and immune health and cardiac and muscle function.


Your performance as a boxer can be effectively enhanced by drinking a cup of coffee daily. It would help if you had a caffeine dosage of 2-4 mg/kg body mass for optimum results. For example, if you weigh 165 lb, you need to take 150-300mg. It is what makes coffee good for boxers.

What Supplements Should You Take For Boxing?

Before going and buying hundreds of dollars worth of supplements, remember that supplementation is at the top of the performance pyramid. Supplement won’t get you that extra performance edge if you don’t have everything else in order, such as proper training, nutrition, and sleep. However, combining supplementation with an already outstanding competitive boxing lifestyle will give you a competitive edge. These are the supplements that I recommend for a boxer.

Although many people associate boxing with professional sports and Sylvester Stallone, it can be a therapeutic exercise for all kinds of people. Whether you choose to box alone with a punching bag or with a coach or sparring partner, boxing practise is a great way to improve your physical fitness whilst challenging your mind and body.

Many boxing exercise programs involve footwork and punching drills and conditioning exercises, such as running and jumping rope, to improve overall fitness and coordination. All this is a great way to get in shape, but it can be a gruelling routine for competitive boxers, which is why many use supplements for boxing to stay in fighting shape.

Caffeine Supplements

Caffeine supplements typically hold as much caffeine as 2-4 cups of coffee. So on days when you need a little kick to get going, caffeine supplements can give you a boost and even lead to you POWERING through two-hour long workouts when you weren’t ‘feeling it’ before.

They are an excellent pre-workout supplement for boxing as they don’t leave you jittery or with heart palpations the way other supplements do – not a good idea when you’re about to jack your heart rate over 140 bpm.

If you only use them on the days you are extremely tired, then you won’t build up a tolerance to caffeine, and you’ll still feel like a rocket ship when you take them.

Recent research also suggests that caffeine may help you control your appetite, and it may even boost your metabolism throughout the day. Good news for anyone that uses boxing training for weight loss. The greatest benefit is the one you’re already familiar with: an energy boost. 

Look for a supplement with at least 200mgs of caffeine for best results.

Whey Protein

Whey protein is the most bioavailable, complete protein you can find in powder form. Meaning your body can digest, absorb, and utilize the protein to make new proteins better than the others. Is it worth paying extra for whey isolate versus whey concentrate? No. Total protein intake each day will have a much larger impact on your training than whether you isolate or concentrate.

However, if you are mildly lactose intolerant or don’t digest dairy as well, then isolate may be a better choice for you due to lower lactose levels. If you can’t digest dairy, opt for beef protein powder. It turns out that beef protein can allow you to build lean body mass similar to whey protein and even lasts longer in the bloodstream.

To pick the best quality protein supplements, you should look for these two things:

  • The least number of ingredients
  • Protein content per serving to be as close as possible to serving size.

For example, a 30g scoop of protein should ideally contain close to 25g of protein.

Many protein powders contain closer to 20g meaning you’re paying for a lot of filler.

Bulk Supplements is a reliable brand with 26g protein per 30g scoop of whey protein, one of the highest among all brands, which can be found below.

26 g of protein per 30 g scoop is very tasty and mixes well. Unfortunately, many beef proteins are made of low-quality offcuts making the protein essentially useless for recovery and building muscle as it is all collagen. Collagen doesn’t spike the muscle building or recovery response.

Recovery Supplements

supplements for boxing training2

Boxing isn’t a sport you can practice once a week – if you want to get half-decent at it anyway – and more than likely, you’ll be spending countless hours at the gym day after day.

The frequency and high intensity of the training put an enormous demand on your muscles. Therefore, proper rest and nutrition are vital if you plan on training five or six days a week.

If your muscles aren’t fully recovered, not only will your training session be more difficult, but you will also put yourself at risk of injury. However, full muscle recovery isn’t always possible with consecutive training days. More often than not, you will be training with slightly fatigued and torn muscle tissue.

Taking a recovery supplement with your after-workout meal will ensure you’ve got the right nutrients for optimal recovery. Of course, it’s not a miracle cure, and you might still be sore the next day, but your body will feel better than if you didn’t take any action.

Choose recovery supplements that contain both carbohydrates and protein.

Pomegranate Juice

This is a supplement that has flown under the radar. Maybe it’s not sexy enough for the mainstream media to talk about. Luckily for you, that means fewer people are using it, potentially giving you a competitive advantage!

There is plenty of evidence backing the use of pomegranate juice for endurance performance and recovery.

Endurance athletes who consumed 6.7 oz (200 ml) of pomegranate juice daily for 21 days decreased oxidative stress markers compared to the placebo group. Excess oxidative stress is thought to contribute to muscular fatigue potentially.

1000 mg of pomegranate extract taken 30 minutes before exercise dilated blood vessels, which increased blood flow and delayed fatigue when running to exhaustion.

Creatine Supplements

Studies show that creatine can increase lean muscle mass, overall strength, explosive force, and performance in athletes involved in repeated high-intensity training sessions for a long time (like in boxing, wrestling, judo, weight training, and other similar sports). 

By increasing phosphocreatine stores in your muscles, creatine can help them grow and become stronger.

Creatine also creates more ATP (adenosine triphosphate) in your body, providing it with more muscular energy. Plus, it’s proven to enhance muscle recovery from intense exercise.

Boxers who take around 0.03 grams of creatine monohydrate 0.03 grams per kilogram of body weight daily after a meal and workout may increase their endurance and exercise capacity and retain their punching power throughout long, demanding workouts and competitions.

Vitamin D

Those who train and play indoor sports are more susceptible to Vitamin D deficiency as Vitamin D is mainly synthesized from being in the sun.

Elite Spanish boxers and other indoor sporting disciplines were moderately deficient in Vitamin D levels or worse [13].

Why does this matter? Vitamin D concentration has been associated with bone mineral density, influences muscle growth, especially Type II muscle fibres, improves strength and performance, accelerate rehabilitation, and strengthen the immune system [14].

If you live in an area that doesn’t get much sun or spend much time outside, supplementing with Vitamin D is a good idea.

Multivitamin Supplements

People typically get the necessary vitamins and minerals from their diet, but it’s trickier for boxers because of their frequent overtraining and dietary restrictions to cut weight before fights. That’s why fighters are at higher risk of nutritional deficiencies, affecting their muscular performance and overall health.

For instance, a boxer deficient in vitamin D is at a higher risk of bone fractures and inflammation. Just imagine how much such an injury or spending a few days in bed with the flu can affect your muscular function, performance, health, and career. In addition, all the nutrients you get from a multivitamin supplement helps maintain a healthy, strong immune system boost your energy levels and metabolism.

Besides countless health benefits, exercising also causes oxidative stress, producing harmful free radicals that may cause many diseases. [9]

Luckily, taking multivitamin supplements rich in Zinc, Selenium, Beta-Carotene, vitamins A, C, and E can help protect your cells from damage, detoxify, and prevent illnesses. So, make sure you choose a supplement rich in all these nutrients and powerful antioxidants derived from real whole foods without synthetic components.

Fish Oil

Once again, this is a supplement that we would recommend you take if you want to increase your healthy lifestyle in general, and if you are a boxer, fish oil is an awesome supplement to consider. Fish oil is great for improving your overall health, especially for things like your bones, joints, skincare, and lowering your blood pressure.

CBD Oil Supplements

Although CBD oil is made from the hemp plant leaves and stalks, it has no psychoactive properties. Many boxers supplement their diet with CBD oil supplements to improve their nutrition, sleep, and everyday whole-body wellness. You can mix this vegan, gluten-free supplement available in different natural flavours with food or drink to efficiently manage daily stress, reduce anxiety before competitions, relieve pain and inflammation, and improve exercise recovery.

Why Should Boxers Take Supplements?

boxing common injuries

Boxers, MMA fighters, wrestlers, and other combat athletes should consider supplementing with top-quality legal products from trusted brands because of one thing:

They often face demanding requirements of high-intensity training sessions paired with fatigue, pain, stress, various injuries, health risks, and other challenges of combat sports.

These supplements are necessary to nourish the drained body and help boxers increase their stamina and endurance, significantly improve performance, and aid recovery.

What nutrients do boxers need?

A balanced diet is an essential part of a healthy lifestyle, and you should do your best to eat plenty of fruit, vegetables, protein and carbs to support your body’s needs. Furthermore, vigorous exercise requires a lot of energy and nutrients, so boxers need to eat more to keep up their energy and stamina in the ring.


Carbohydrates are high in calorific energy that fuels your muscles, especially complex carbs such as whole grains and beans that can provide energy throughout the day. If you struggle to find the energy to stick to your exercise routine, consider adding more carbs to your diet before turning to supplements for boxing.


As the building block of muscle cells, protein is essential for repairing and building muscle and can even aid weight loss since it takes longer to digest than carbs or fat. So if you’re looking to build muscle mass, you need to eat plenty of protein from sources such as meat, eggs, tuna, peanut butter and beans or protein powder.


While many people that box for exercise are looking to lose weight, fat is an essential part of your diet and has more calories than carbs or protein, providing you with lasting energy. Healthy fats are found in nuts, seeds, oily fish and fatty meat, so try to include these foods in a balanced diet to get plenty of energy for boxing.

Supplements boxers should avoid!

Many top boxers are using multiple supplements to get the best performance in their training, not by cheating with illegal drugs. Well, some of them are, as unfortunate it is to hear that.

You want to avoid any form of weight cutting supplement, anabolic steroids (injecting needles), or testosterone products. This is very much cheating and life-threatening to your opponent, especially in this sport which can end a life with one punch. So please stay away and don’t be tempted – would you like to be known as a cheat for the rest of your life? Probably not, so don’t even consider this.

The supplements serious boxers should avoid are those products containing:

  • Illegal substances
  • Artificial and potentially harmful additives
  • Fillers
  • Contaminants
  • Bovine gelatin
  • Anabolic steroids
  • Human growth hormone (HGH)
  • Testosterone or other hormone products

Boxers are also discouraged weight loss products, impure supplements made by untrusted brands or not properly labelled with non-transparent specific ingredient doses, and similar.

Steer clear from performance-enhancing drugs and other harmful products because they can jeopardize your health, performance, reputation, and career. [1]

Keep in mind that supplements may interact with each other and with prescription and over-the-counter medications you may be using.


Considering all the above supplements, the most important for boxing is whey protein powder. Due to the amount of hard training you will be doing, you must get this into your diet when you are in a training routine to improve your recovery to continue to perform at the highest level.

If you are looking for that extra boost in your training and improvement in strength, creatine is something you should consider seeing if it can help make a difference. Fish oil and multivitamins are great options to improve that overall healthy lifestyle that is so important for boxers but are not essential.

Despite all the above supplement choices, you should use them to compliment your overall diet and food intake, which is much more important.

Remember to consider talking to a doctor or a dietitian if you are unsure about certain supplement products affecting your health.


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