Weight Gain Questions – Answered by Drew Griffiths (BSc, MSc)
Given that Anthony Joshua has agreed to a 245 lb weigh in for this fight, how might such a cut impact his energy needs, recovery, and overall performance?
We’re looking at a leaner Joshua entering the ring. Still a large, athletic heavyweight, but around 10-15lbs lighter than his normal weight. Cutting weight, even a few kilos, is no small deal. Fighters making weight will shed water and glycogen (carbohydrates stored in muscle) more than fat. Especially for a lean fighter like Joshua.
If Joshua rushes his cut, or does it poorly, his stamina, speed, and sharpness could suffer. His team will manage calories carefully
– Plenty of protein to hold muscle, and carbs timed around training to keep energy up and help recovery. Around 4 or 5 days before a weigh-in, he may go through a process of “water loading” – depending on how much weight he has left to lose. I personally don’t think he will have to go through this process to lose a total of around 10lbs compared to his weight for his last fight against Daniel Dubois. Which is a good thing, as it’s quite an extreme and unhealthy process. If anything, he made need to sweat out a few pounds before weigh in by going in the sauna, or doing some cardio in a sauna suit.
Having said that, if he does engage in any last water loss protocols, it will demand a solid recovery plan: electrolytes and carbs to refill lost fluid. Get it wrong, and punch resistance and work rate drop fast in the late rounds. That’s the quiet worry of fight week.
With Jake Paul reportedly aiming for a fight night weight between roughly 225 to 230 lb or more, what nutritional approach would you recommend for him to gain or retain muscle mass as he moves up from his usual cruiserweight range?
Paul’s goal will likely be to gain size without losing his speed. That means a steady calorie surplus. He’ll aim for 300 to 500 extra calories daily to build muscle smartly without packing on too much unwanted fat. Go too high, and the scale tips mostly toward waist fat. Although, as we have seen with fighters like Andy Ruiz, it’s overall bodyweight and explosive power, not muscle mass per se that matters.
He’ll likely go for the standard approach for optimising protein intake by spreading protein intake throughout the day. Carbs before and after training fuel his movements and strikes. The body’s insulin spikes after exercise, he could use salt and high-glycaemic carbohydrates like maltodextrin to peak it further to optimise the uptake of carbohydrates. Additional supplements such as R-Alpha-Lipoic Acid and berberine can be used to increase uptake to enhance recovery and muscle mass. This spike in insulin along with the supplementation, also optimise the muscle’s ability to absorb creatine.
Healthy fats from oily fish, nuts, eggs, olive oil, avocados, support anabolic hormones and overall calorie intake. Creatine and whey protein shakes help reach protein and calorie targets without feeling like he’s constantly eating. It’s important to eat protein with a high “biological value”, in order for the body to utilise the protein he consumes. In addition, high intake of leucine is important to activate protein synthesis. This is an amino acid that is also high in whey protein.
What might a realistic daily eating plan look like for both fighters given these circumstances, one Joshua possibly cutting a little weight while staying powerful and energetic, the other Paul trying to add size but stay athletic, in terms of calories, macronutrients, meal frequency, and recovery nutrition? Can you make a comparison to the average person also?
An average man, who say weighs 170lbs (around 75kg) who’s lightly active might need 2,500 to 3,000 calories daily, with 100g of protein. Joshua, aiming for lighter bodyweight but fast recovery and peak performance, is more like a manual labourer, requiring around 4,000 calories per day.
• Fat: 9 calories per gram
• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
He could use a range of foods and supplements to meet his nutritional needs. He might prefer whole foods like Oats and fruit before training for example, with rice or pasta with some lean meat afterwards. Or, if his appetite isn’t that big, he could prefer protein shakes, with carbohydrates and healthy fats in them. This can include MCT oil, omega 3 from a source like flaxseed powder.
Snacks including yoghurt, smoothies, fruit, and cereal bars keep energy steady. For extra calories, he could opt for something like a snack of 3 or 4 rice cakes with a large topping of peanut butter. Smoothies made with coconut milk – the type you find in tins rather than cartons (which are usually about 50% coconut extract) can also add a huge amount of calories. Full fat milk is also a good source of calories – in that it’s relatively easy to consume for most people, without bloating.
Paul’s calorie needs are similar but a little higher. To gain weight whilst training, he will probably be aiming for 4,500. Adding more meals and snacks. Shakes, more rice and potatoes at meals, and full-fat milk-based smoothies for volume.
Both fighters will likely eat four to six meals daily, protein at every meal, carbs before and after tough sessions, plus at least one recovery meal within an hour of training, high in carbs and 20-40g protein.
For an average fan or person off the street, the structure is the same just less volume. Regular meals, a bit of protein each time, and extra carbs on intense days. It’s the scale that shifts, not the essentials. The main difference would be the number of meals. You’re average Joe in the UK, probably has a lunch and one main meal, plus cereal for breakfast and a few snacks. Heavyweight boxers will tend to have 4 full meals, plus additional high-calorie protein shakes and lots of snacking in between.
How much protein do each of these fighters realistically need, and do social media claims about huge protein intake hold up in reality?
Social media often exaggerates protein needs. Science says 1.4 to 2g per kilo per day covers most fighters. Joshua, weighing around 111kg, needs 180-240g daily. Paul, about 102kg, should aim for 160-220g. Spread across five or six meals, that’s 30-40g per plate.
Veteran researcher Ronald Maughan warns that too much protein can push out carbs and vital nutrients. This isn’t meant literally, he just means that if a fighter is focussing on protein, then they will often focus less on getting enough carbs, and micronutrients from fruits, vegetables, etc. If every plate becomes “chicken and eggs with a protein shake”, the diet becomes narrow – high in protein, poor in everything else.
High intakes of 3g/kg pop up in short-term studies but aren’t needed for typical fight camps. Going to 3 g/kg provides no added performance or recovery benefits for most athletes.
Roughly, what would the cost of eating like Joshua or Paul be for a day?
Eating like a pro isn’t cheap. Lean meats, fish, eggs, fruits, veg, whole grains, supplements, it adds up. Factor in a private chef, premium cuts, specialist recovery drinks, and a day can cost £40 to £100. For most people, it’s over the top. For top-tier fighters, it’s just part of the grind.
Having said that, you could probably hit the same macronutrient goals with full fat milk, rice, collagen powder from a reasonably priced supplier like bulk, myprotein or bodybuildingwarehouse, peanut butter, avocados and eggs. If you don’t need a chef, obviously the cost comes down substantially too. High quality meat and nuts can be very pricey however.
Are there any diet myths that you would debunk for sports professionals?
What are the biggest myths you see around clean eating in boxing and mixed martial arts? Are there any common social media diet trends that fighters should avoid such as carnivore diet, extreme fasting, detoxes?
There are plenty of food myths in fight sports. “Clean eating” sounds great but what really matters – it’s mostly about total energy and macros. Although it can depend on the individual. It’s hard to get to 4,000 calories for example, without eating some ‘sugary carbs’ and without eating high fat meals.
The carnivore diet works for some people, especially those with autoimmune conditions. Honestly, diet has become like politics and religion; there are so many strong, extreme views, it’s hard to discuss.
Carnivore and ketogenic diets can work really well for some people. There’s even solid evidence to suggest that ketogenic diets can help with depression and anxiety. Carnivore diets are basically “elimination diets” too – if you are allergic to something, the diet could help you to reset and add foods back to your diet, food by food.
Either way, it’s a very bad idea for a boxer to try a ketogenic diet in the lead-up to a fight. It takes months to get fully “keto adapted” and even then, it would be extremely difficult to perform to full potential on a low-carb diet. I would personally avoid this altogether and stick to a high-carb diet. If keto does work well for someone, however, you can opt for a targeted ketogenic diet or carb cycling. In a targeted ketogenic diet, you usually consume around 40g of carbohydrate, but only before training. That way, you are out of ketosis for only a couple of hours when you train.
In general, yes – beware extreme diets like strict carnivore or long fasts whilst training. These tank glycogen (carb) levels in the body and wreck recovery for multiple daily sessions. Unless you supplement with exogenous ketones as well, the carnivore diet or a ketogenic diet will give you the “keto flu”. This makes you feel dizzy and lethargic, usually for 2 weeks to a month after you adopt a low-carb protocol. I don’t know of any high-level athletes who use these diets.
Detoxes? Generally marketing fluff. Your organs need energy and nutrients, not juice fasts. There is some ability to ‘detox’ in a sense. For example, using a sauna and sweating generally, can help rid the body of heavy metals. Some people also tout using activated charcoal and bentonite clay for the same reason. Use both supplements/foods with caution however and consult a nutritionist first.
A healthy diet is generally based on whole foods, with additional supplements where required. Base meals on simple whole foods. Load carb intake around heavy sessions. Eat protein every few hours. And watch out for any diet that leaves you dizzy, weak, or obsessing over food. Unless you know exactly what you’re doing and have medical supervision. Extended fasts do have some medical uses…there’s even a study showing a man didn’t eat anything for over a year (honestly – https://pmc.ncbi.nlm.nih.gov/articles/PMC2495396/)
Can nutrition meaningfully increase punching power? If so, how? Is it muscle mass, glycogen, neuromuscular factors, or something else?
Nutrition won’t teach punches, but it fuels the muscle and energy systems that make them powerful. Punch force depends on mass and speed – more mass moving fast means a harder hit. Even fat adds mass if speed stays up. Slow down, and it’s no good. Strong, explosive muscles in legs, hips, and core boost punch impact.
Plyometrics, heavy (but generally fast) lifting, medicine ball throws, core rotation, and isometric ‘pulsed’ holds help pump force from ground to fist.
Grip and forearm strength keep wrists steady to help transfer power. But none of this works well if a fighter is under-fueled. Calories, protein, and carbs before and after intense sessions keep the body adapting and power flowing. Poor diet? You feel flat and lose punch sharpness late.
How different would Anthony Joshua fight camp diet look for this fight in comparison to his usual heavyweight matchups?
Joshua’s “245-pound camp” will likely be the same as usual in terms of his training volume, but with a lower calorie intake. I’d expect a 300-500 calorie increase from his normal calorie intake. It’s hard to say exactly what his calorie requirements are without seeing his exact training schedule. If he weighs around 250lbs and is approximately 10% bodyfat, then on a normal rest day, he would require around 3,500 calories – depending on how active his ‘rest’ days are.
For training camp before a standard heavyweight fight, I’d estimate he would normally need around 4,500 calories per day (possibly more). So for this camp, we’re looking at around 4,000 calories per day.
I would imagine that he would keep protein high, and drop carbohydrate and fat intake. Less starchy carbs like potatoes on rest days, more veg and lean meat overall to fill up his plate. Carb cycling might also be used. Higher carbs on cardio and extended sparring days, less on rest days, for example. Some studies on bodybuilders cutting calories before a show suggest that protein intake needs to remain high and steady to protect muscle. A classic controlled trial in resistance-trained athletes put people in a large calorie deficit and compared ~1.0 g/kg/day vs ~2.3 g/kg/day protein. The higher-protein group lost less lean body mass while dieting. This diet should help him to arrive lighter but still strong, fast, and ready to trade.
If you were designing a diet for Jake Paul, how would it differ given his size disadvantage and goal of adding muscle safely?
Paul’s diet leans toward measured growth without slowing him down. Calories above maintenance, extra liquid calories from shakes to hit high calorie intake target without having to eat constantly. Slightly more fats for energy density. Creatine and whey help strength and muscle gain without excess fat.
incidentally, if someone eats extremely high protein intake, and consumes more calories than he or she burns – then the excess protein that can’t be utilised goes through a process called “deamination” to remove the nitrogen. The protein is then converted to glucose or fat. This means protein has a higher thermic effect (TEF) than carbs; meaning a if you overeat protein, surplus calories will still get stored as fat – but at lower amounts.
Regular body fat checks ensure he gains muscle mass, not just bulk. Although I imagine the goal could be to also gain a certain amount of fat. Gaining muscle is extremely difficult when training for boxing, unless someone is using performance enhancing drugs. A certain amount of fat may still increase his punching power, without damaging his endurance or footwork and speed significantly.
On fight day, how should a fighter like Joshua or Paul manage their meals and fluids to maintain energy and avoid feeling heavy or sluggish?
Fight day isn’t for new experiments. Meals should be familiar. The goal is steady blood sugar, a calm gut, and being hydrated without bloating. Small, easy meals work best, think white rice with chicken and light sauce, toast with honey and yoghurt, bananas, cereal bars, and sports drinks. Avoid high fibre and fatty foods, unless they are comfortable with these on previous fight days. They tend to take longer to digest and feel heavy under the lights. Hydration is constant, small sips of water with electrolytes, steady throughout the day to avoid bathroom dashes. Fight day nerves can cause the digestive system to work less efficiently. If this is the case, it’s important to eat small, easy to digest meals.
Are there specific foods, drinks, or timing strategies that can help fighters sustain power and endurance in the ring?
Simple carbs before the fight keep glycogen up without upsetting the gut. 3 hours before, a meal with white rice, ripe fruit, and bread with honey are favourites. Again, this depends on how fight nerves are impact digestion. A normal meal might not be possible on fight day for some, and easy to digest small meals and shakes may be part of the diet protocol on fight day.
In the hours before the fight, fast acting carbs from foods like cereal bars and sipping on a high carb and electrolyte drink are normally advised. Again, this should fit their familiar pre-fight routine, some people who take on too many carbs quickly can get a rebound effect that spikes and then lowers blood glucose levels – which is far from ideal.
In theory, in between rounds, sipping carb-electrolyte drinks replaces lost minerals and fuels concentration and finishing power. Small controlled sips, not chugging fluids, is important between rounds. Whilst some fighters go for the traditional swilling fluids around the mouth and spitting it out before putting their gum shields back in, if they can sip and take in small amounts of carbs and electrolyte-rich fluids, this should definitely help with hydration and endurance.
I don’t expect Joshua to cut much weight the days before the weigh in. But if he does cut water weight, then he should start sipping a high-sodium electrolyte drink immediately: 500–1,000 mL in the first hour, then steady sips every 10–15 minutes. He’ll also likely have a small meal that’s high in carbs and more fluid around the 90 minute mark after weigh in.
Do pre fight meal plans differ significantly between a fighter who has cut weight versus one who has added mass? How might that affect performance?
Definitely. Fighters cutting weight must carefully refuel after the weigh-in with sodium, fluids, and carbs to rebuild glycogen and hydration. Poor refuelling risks cramps, dizziness, and fading performance late in a fight. Fighters like Paul, who bulked, enter fully stocked. Their job is to avoid overeating and stick to familiar foods. Stability, not repair, is the focus.
If you cut weight, it’s vital to follow a strict rehydration protocol involving lots of fluid, electrolytes and carbohydrates.
How soon after a fight should a boxer start eating normally again, and are there specific nutrients that speed up muscle repair and recovery?
If a figher wants to recover optimally following a fight – not usually a priority following a long fight camp – refuelling ideally starts an hour after the final bell and medical checks. A mix of carbs and protein helps shift from stress to repair. Rough targets are 1g carbs per kilo body weight and 20-40g protein. A heavyweight might start with a recovery shake, then solid meals of rice or pasta with lean meat and veg, plus fruit. Vitamins, omega-3s, and colourful plants support healing. Regular eating over the following days keeps recovery on track. This should allow a fighter to recover and go about daily tasks and training again as soon as possible following a fight.
Having said that, many fighters feel adrenaline dumps following a fight, that can lead to a loss in appetite. Swallowing lots of food might not be too appealing if the jaw and face have been damaged too. Rehydration is important, for wellness and also brain health. So more carb and electrolyte rehydration drinks are in order.
Whilst it is not often seen or realised, following a fight – may fighters will be sick as a result of head trauma. A concussion is likely, and definitely head trauma. This can lead to nausea and its not rare for fighters to actually be sick and vomit. Again, this is obviously going to impact food intake. Vomiting is actually a red flag after a head impact, that someone has incurred a “significant” concussion and requires hospital treatment. All head trauma is bad though, consider the impact of a heavyweight punch when heading a football produces significant concerns and markers of head brain injury.
Does the recovery diet differ for a fighter who has undergone a big weight cut versus one who has been adding mass? How would that apply to Joshua and Paul?
Joshua could have more to fix: and address after a fight that involved a weight cut. Full rehydration, carb replenishment, steady protein over 24-48 hours. Bulkers like Paul focus on muscle repair carbs and protein but need less urgent fluids unless it’s hot or fight was long. He aims to protect lean gains and slowly return to off-fight-camp diet.
Are there common recovery nutrition mistakes that fighters make after a high intensity fight that could slow healing or affect training resumption?
Biggest mistake: going from strict camp nutrition to full party mode. Junk food, little water, low protein, topped with alcohol. Alcohol after head trauma can delay brain recovery and increase risk of long-term issues. It can prolong symptoms and harm cognition and mood. For fighters, that’s career-threatening. This is something fighters still repeatedly do however. It’s madness from a brain health point of view.
Anti-inflammatory nutrition is gaining interest post fight. Compounds like curcumin from turmeric and thymoquinone from black seed oil show promise in lab studies for reducing brain inflammation. Still early days, but matches the advice: rest, fluids, and solid food, not junk, definitely not alcohol – are key after a hard fight.
After you get hit in the head for a living, everything you eat and drink should help your brain work, not make it harder.
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Other interesting points about boxing-
Using cold towels or ice on the neck in between rounds might not be best:
Parts of the face (upper face/cheeks) are among the most efficient places to dump heat and reduce body temperatures that are sub optimal for performance, because they include glabrous skin with specialised blood-flow structures that can transfer heat quickly.
Despite this, the traditional place to put a cold towel and/or ice is on the neck. This can make you feel cooler (big effect on thermal perception/comfort), but evidence suggests it may have little or no effect on core temperature in some settings
(Feet and hands are also “glabrous skin” but not accessible during a fight!)
Reference – https://news.stanford.edu/stories/2012/08/cooling-glove-research-082912
Also – Carbs are stored with water in the body as glycogen, and for every gram of glycogen, around 3 to 4 grams of water are stored with it. So when people crash diet or cut carbs, they lose a lot of weight via decreased fluid retention. The water loss is from the liver and muscles.
Glycerol is also sometimes used for short-term water weight gain.