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What Are the Health Benefits of Boxing?

Physical activity in any form, even taking a walk around the block, is healthier than sitting on a couch. However, not all forms of activity are created equal. Boxing is one of the most physically demanding sports on your lungs, heart and muscles. If you can make it through this hard work you’ll be rewarded with health benefits like a longer life expectancy, less stress and more muscle.

Aerobic Conditioning

It’s not uncommon to see a boxer glide around the ring covered in a sheen of sweat. That’s because boxing is such a physically demanding sport, especially on the heart and lungs. The minute-long rest between rounds in a boxing match is barely enough time for the competitors to catch their breath.

All of the huffing and puffing that comes along with throwing punch after punch is building your cardiovascular system over time. The better shape your heart and lungs are in, the healthier you are. According to an article from the University of California Davis’ Sports Medicine Department, being in good shape increases your life expectancy.

When your lungs and heart are stronger and better at pumping blood around the body, you feel the effects in your daily life. Your body recovers from stress faster and physical exertion, like walking up stairs, seems easier. You can also sleep better and are less at risk for heart attacks and stroke. In other words, boxing could be a life saver.

Fat Loss

Boxers are notoriously lean athletes. Part of the reason why they have so little fat on their bodies is that boxing is a weight-class sport. In a weight-class sport you have to fight people who are around the same weight as you, so the goal is to be in the lightest weight class possible.

Boxers would be naturally lean even if they didn’t need to make a certain weight class. That’s because training like a boxer can make you burn around 30 calories per minute. With 30 minutes of intense boxing, you could burn up to 900 calories. Even if a boxer wants to gain weight, he would have a hard time because he uses so much energy in training.

Losing fat from your body makes your healthier and less likely to suffer from things like heart disease, type 2 diabetes and even joint pain. Of course, not everyone needs to lose fat, but if your doctor tells you that you’re overweight it would be a good idea to pick up boxing.

Muscle Gain

In the same sense that it’s tough to box and not lose fat, it’s hard to keep off muscle. In boxing you quickly snap out a punch with all the muscles of your lower and upper body, then retract it and move around. You’re constantly pushing muscles to their maximum power and speed.

Boxers have wiry muscles that help them create enough power to use their fists effectively. Having more muscle mass can increase your life expectancy, help prevent type 2 diabetes and improve your life by making you stronger and more capable. It can also make you feel more attractive and boost your self-esteem.


The right training plan is important if you want to lose weight, but you shouldn’t forget about your post-workout meal. If you treat yourself to a pizza after every workout, you’re never going to shed those extra kilos or pounds 😉

After your workout, make sure to eat a good mix of macronutrients: Carbohydrates provide you with energy while protein is essential for strong and firm muscles. And don’t forget about high-quality fats!

If you want to lose weight, try one of the snacks below after your next workout:


Bananas with peanut butter

If you are hungry after your workout, try eating a banana with one or two spoonfuls of peanut butter. But make sure to use pure peanut butter – without additives like sugar or palm fat. The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat.


Baked sweet potato and egg

The loaded sweet potato skins take some time to prepare, but they are well worth it: (Sweet) potato and egg are the perfect combination when you want a snack with a high biological value. This value specifies how many grams of the body’s own protein can be produced from 100 grams of dietary protein. Just because you eat something with 20 g of protein, for example, doesn’t mean your body is able to absorb it all – that’s why the biological value is important.


Greek yogurt with berries

Greek yogurt has a high protein content: One container (200 g) contains 10 to 15 g of the macronutrient. Raspberries, strawberries and blueberries (fresh or frozen) are low calorie, low carb and rich in antioxidants.

Our tip:

Fill a jar with yogurt for the perfect snack on the go. And if you want to enjoy it for breakfast, just mix in some oats.



Have you ever tried this amazing weight-loss snack? The green soybeans are very low in calories: 100 g of edamame have a mere 125 calories. In comparison, 100 g of chips contain about 500 calories. Also, one serving of edamame provides you with nearly 15 g of protein.


Assorted fresh vegetables with dip, selective focus

Plain cottage cheese is very high in protein. Try eating it with some carrot or cucumber sticks. Or are you in the mood for a sweet snack? Sprinkle some freshly grated vanilla or cinnamon over it.

Did you know that cottage cheese contains lots of leucine? This amino acid promotes muscle protein synthesis after your workout. The more muscle you have, the more calories you burn when resting. This in turn results in more weight loss.


Quinoa salad

A mixed quinoa salad is a delicious post-workout meal. If you make a little extra, you can also enjoy it for lunch tomorrow. Quinoa, a “pseudo-cereal”, is a vegan source of protein. 100 g of quinoa contains almost 15 g protein. Tip: Mix in some beans and chickpeas for some added protein.


Post-workout shake

Peanut butter and bananas go great together, especially as a shake. Blend them together with some milk, freshly grated vanilla and cocoa. Enjoy a natural post-workout shake without artificial protein powder.


A plate with egg muffins with vegetables

Two or three savory vegetable muffins provide you with plenty of protein. And the best thing about this recipe is that you can make a large quantity of your post-workout snack ahead of time. Not enough carbohydrates for you? Then just eat them with a slice of whole grain bread.

How do you fortify yourself after your training? Share your tips and recipes with us in the comments below!

Our Top 5 Pre Workout Snacks

What you put into your body before you hit the gym can make or break your workout. It can also make or break your post-workout recovery. Here’s a list of our favourite pre-workout snacks and why they are awesome:

#1.Green Apple Cinnamon Protein Smoothie

Healthy Green Apple Cinnamon Pre Workout Protein Smoothie

Our original Green Apple Cinnamon Smoothie recipe is delicious but lacking a few key components to be a super awesome workout snack. So here’s our revised version to power you through a workout:


  • 1 apple, peeled, cored and chopped
  • 1 kiwi, peeled and sliced
  • 1 tbsp ground flax seed
  • 1 tsp cinnamon
  • 1 cup unsweetened almond milk
  • 2 handfuls baby spinach
  • 2 tbsp hemp seeds

This makes a great workout snack 30 to 60 minutes before a workout because it is liquid and won’t take as much effort to digest. It also has a good dose of protein (good for muscle building), carbs (good for energy) and healthy fats. Add this original recipe to your meal plan!

#2. Banana

Bananas are nature’s power bar! Pre-workout snacks don’t have to be complicated. A simple banana makes a great pre-workout snack because it is loaded with carbs and potassium. We added a simple Banana & Almond Butter recipe to That Clean Life so you can throw it into your meal plan.

#3. Oatmeal

Cherry Steel Cut Oats Pre Workout Snack

If you’re working out in the morning, oatmeal is a great pre-workout breakfast. Oats are rich in fibre and carbs, which will keep your energy levels consistent throughout your workout. Sprinkle with some hemp seeds or add a dollop of almond butter for some added protein. Check out our Sweet Cherry Steel Cut Oats or Blueberry Zoats recipes on That Clean Life.

#4. Apple & Nut Butter

Apple and Almond Butter Sandwiches Pre Workout Snack

We love this snack because it’s simple and provides you with everything you need for a great workout. The apple provides carbohydrates and the peanut butter provides protein and healthy fats. Check out our Almond Butter Apple Sandwich recipe on That Clean Life.

#5. Trail Mix

This is another easy peasy pre-workout saviour. We love this organic Annapurna mix from Prana, which is the perfect combo of sweet and salty. It contains almonds, cashews, cranberries, goji berries and sunflower seeds. A handful is all you need.

So there you have it! Our favourite pre-workout snacks. What are your favourite snacks to power you through a workout?

PS: To throw any of these recipes into a meal plan and have your grocery list automatically generated and itemized, become a member of That Clean Life! Eat clean. Feel awesome.

© 2019 The Jyim