The day of a boxing workout is finally here! You’ve been training for months, and you can barely contain your excitement. But how do you fuel up before the big event? The answer to that question depends on what type of diet you follow. We have eight foods that will help provide the energy needed to power through a boxing session, whether intense cardio or high-intensity weightlifting.

1) Bananas

Bananas are rich in potassium, an essential nutrient for maintaining muscular endurance. They also have moderate levels of carbohydrates that will help fuel your workout and replenish glycogen stores after you’re finished exercising. Look to eat bananas before boxing sessions lasting less than 60 minutes. If the session is longer, pair them with Yogurt or almond butter for an even more substantial snack.

2) Oatmeal

Oats are loaded with complex carbohydrates, which take longer for your body to break down. These slow-digesting carbs will provide long-lasting energy that can be used during a boxing session of any length. You want these carb sources to have low glycemic indexes so they won’t spike blood sugar levels and leave you feeling tired and sluggish.

3) Brown Rice

Like oats, brown rice is a complex carbohydrate. It’s also rich in B vitamins and fiber to help keep you feeling full until your next meal. Just one serving of brown rice can provide the body with enough fuel for an hour-long boxing workout. Pair it with lean protein sources like fish or chicken breast to maximize your workout performance.

4) Greek Yogurt

Greek Yogurt is the perfect pre-workout meal because it provides both protein and carbs in one convenient snack. The body needs to break down carbohydrates into glucose to provide you with energy during a boxing session. When paired with protein like that found in Greek yogurt (17 grams per cup), your body can efficiently use this stored energy.

5) Berries

Berries are full of antioxidants and phytonutrients that will help your body recover after a boxing workout. Research shows blueberries also have powerful anti-inflammatory effects, which can speed up the recovery process. This is vital because inflammation from strenuous exercise causes muscle soreness, so you don’t want to slow down this process with a poor diet.

6) Fish

Fish is full of omega-three fatty acids, which help fight inflammation and speed up recovery after a boxing workout. Salmon, in particular, has been found to have the highest levels of these healthy fats. When choosing seafood for your post-workout meal, go with wild varieties over farmed fish so you can get the most nutrients from your meal.

7) Eggs

Eggs are a great source of protein and healthy fats. They’re also one of the most easily digestible forms of protein, meaning your body can get to work breaking them down quickly after an intense boxing workout. Whip up scrambled eggs with veggies like spinach or kale for a filling meal that will keep you satisfied until dinner.

8) Sweet Potatoes

Sweet potatoes are a good source of complex carbs and fiber. They also have a low glycemic index, which means your blood sugar won’t spike after eating them. As with most fruits or vegetables that provide carbohydrates for energy, sweet potatoes pair nicely with lean protein sources like chicken breast to maximize workout performance.

In conclusion, when choosing the right foods before a boxing workout, look for complex carbohydrates and lean protein sources. Also, make sure to eat slowly so you can feel full longer to power through your cardio or weightlifting routine.