Boxing is an intense, strenuous sport that requires strength, power and speed. Keeping your energy up during a boxing match is crucial as you try to outlast your opponent. Becoming tired during a bout makes you slower in your defensive reactions and in the punches you throw. It also slows your leg movement, which is crucial if you are to avoid becoming an easy target for your opponent. Staying energized during a fight depends heavily not only on your training but also on the steps you take during the preceding 24 hours.
Step 1
Eat a nutritious diet. Fueling up on essential nutrition is crucial to ensure you don't get tired during a boxing match. Consume plenty of healthy carbohydrates, protein and fats in the 24 hours leading up to a fight. Choose healthy fats, such as foods that are high in omega-3 fatty acids. These include fish, certain nuts and foods prepared with vegetable oil.
Step 2
Eat small meals before a fight to help your body absorb the nutrients quickly. Consume foods that help maintain your blood sugar level and that are easily digested. Stick to light starchy foods, such as cereals and fruit, and avoid vegetables, such as cabbage and beans, as they can cause bloating and slow you down in the ring. Drink plenty of water before, during and after a match.
Step 3
Condition your body during the training phase by doing intervals that mimic the flow of a boxing match. Engage in intense aerobic and anaerobic activities for 2 to 3 minutes, then rest for 1 minute. Repeat this cycle 10 to 12 times. Alternate exercises such as jumping rope, squats, running in place, bench presses, jumping jacks and biceps curls. This approach develops your tolerance to lactic acid buildup, which delays the onset of fatigue.
Step 4
Maintain eye contact with you opponent during a bout to let him know you are engaged in the fight. Focus your full attention on the fighter to keep your mind sharp. Avoid running or jumping around in the ring in an effort to keep yourself alert. This only wastes your energy.
Step 5
With your doctor's approval, take dietary supplements or multivitamins if you are allergic to or cannot eat certain foods that provide essential nutrition. Ensure that your diet provides you with all the necessary vitamins and minerals. A lack in essential nutrition could cause you to fatigue early during a fight.
Step 6
Get a good night's sleep before your fight. Do not stay up late or go out. Stay away from alcoholic beverages. Eat a small meal the night before, drink plenty of water and get at least eight to 10 hours of sleep to store up energy for the bout.
Posted in: Boxing