Athlete Nutrition
High-Protein Foods for Boxers
Protein helps you repair what training breaks down. Need varies. This table is a shopping aid, not a prescription.
Use it with the athlete plate and amino acids.
Amounts below are typical values per 100 g unless noted. Brands and cooking change the number. Treat them as ballparks.
| Food | Protein |
|---|---|
| Chicken breast | 31 g / 100 g |
| Turkey | 29 g / 100 g |
| Canned tuna | 29 g / 100 g |
| Beef fillet | 26 g / 100 g |
| Pork fillet | 26 g / 100 g |
| White fish | 26 g / 100 g |
| Mackerel | 24 g / 100 g |
| Peanuts | 24 g / 100 g |
| Chicken thigh | 23 g / 100 g |
| Shrimp | 23 g / 100 g |
| Raw tuna | about 23 g / 100 g |
| Salmon | 22 g / 100 g |
| Peanut butter | 22 g / 100 g |
| Almonds | 21 g / 100 g |
| Scallops | 21 g / 100 g |
| Cocoa powder | 20 g / 100 g |
| Duck | 19 g / 100 g |
| Edamame | 12 g / 100 g |
| Cottage cheese | 11 g / 100 g |
| Greek yogurt | 10 g / 100 g |
| Tofu | 10 g / 100 g |
| Hemp seeds | 9.5 g / 100 g |
| Black beans | about 9 g / 100 g |
| Egg | about 6 g per large egg |
| Kamut | 5.7 g / 100 g |
| Milk | 3.4 g / 100 g |
| Raisins | 3.1 g / 100 g |
| Coconut | 3.1 g / 100 g |
| Spinach | 3 g / 100 g |
| Spirulina powder | very high per 100 g; you eat it in small servings |
Plant and animal both count. Mix them if that is how you eat.
Build the plate, then throw the punches. Book a session or complete intake. See Training.
Related
This page is education, not a personal diet or medical plan. Talk with a doctor or registered dietitian before changing how you eat, supplement, or train through injury.