Tips to Recover After a Boxing Match

Picture By Mark Robinson

Even if you avoid most punches and jabs, it doesn’t mean you don’t need proper recovery time for your body after a boxing match. After all, it takes work to ensure you remain uninjured and healthy on the mat or in the ring.

The question is, what recovery routine is best for you? How much time should you wait between matches or training sessions? Will a banana before bed really help? Keep reading for helpful boxing recovery tips that will keep your body healthy and injury-free.

Drink Plenty of Water

Your body is made up of approximately 60% water. After a boxing match, there’s a good chance you have lost a lot of it. You have to replenish that fluid.

Plain water is perfect, and there are connections between water consumption and weight loss. You can also use sports drinks that replace lost electrolytes too; however, water is usually sufficient as long as you follow a healthy, balanced diet too.

Eat the Right Recovery Foods

Eating the right foods is not only important for weight loss and body composition, but it can also help reduce recovery time and the possibility of injuries. You need plenty of protein, fats, and carbs to perform at optimum levels. Proteins, like amino acids, are the building blocks of your cells. They are also responsible for repairing any damaged tissue.

If you don’t have enough of these nutrients, your body can’t develop and recover. Remember, your diet should be based on the goals you have. If you follow a diet that consists mainly of cake and fast food, you won’t be in the same physical condition that you would be eating a diet of healthier options. It is important to find the balance that works for you and your needs.


Consider this: If you take a rubber band outside when it is cold and try to stretch it, it will probably break. The same is true for stretching your muscles. If you try to jump into heavy stretching without properly warming up, it does not promote recovery and flexibility like stretching after your workout will. You can stretch at any time; just don’t overdo it if you have not had a chance to warm up yet.

Use Natural Supplements

You can find several natural supplements that help reduce inflammation and aid with muscle recovery. One option is CBD. This non-psychogenic cannabinoid helps reduce inflammation by working as an antioxidant.

Many athletes, including boxers, are now using CBD oil as a replacement for NSAIDs. According to information from WHO, CBD is safe for use in animals and people. It is a non-addictive supplement and does not have any side effects. You can find multiple CBD products available for sale, so be sure to do your research to find a quality and safe option for your needs.

Get Your Blood Pumping

Before a match or training session, you need to take time to warm up your body. In fact, this is suggested before any type of intense or high-impact training session in any sport. Some boxers may do this by shadow boxing or by jumping rope. By doing this, you reduce the likelihood of an injury. You can also add these activities at the end of your training session. In that case a low-intensity activity helps you slowly bring your heart rate and adrenaline levels down.

Use a Foam Roller

If you have never tried a foam roller, now is a good time to start. This type of roller, when used properly, puts healing pressure on “trigger points” or “knots” in your muscles. This helps ensure you get the relief you want and need.

As you can see from the information above, there are several steps you can take and things you can do to recover after a boxing match or training session. Keep these tips and information here in mind to help you out in the long run.


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