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Train Like A Champion – NUTRITION Handbook


Are you wanting to lose body fat and look awesome? Wanting to fuel performance and enhance your recovery?

Are you wanting direction with your diet and achieve optimal results?

If you answer YES! Then the Boxing Science Nutrition Handbook is ideal for you.

The Boxing Science training methods have been developed by scientific research and practical experience of working with over 500 boxers. These methods are now accessible WORLDWIDE through the Train Like A Champion program, and have been adapted to suit any athlete in most training environments!

The NUTRITION HANDBOOK is a detailed guide to fuelling performance, that is suitable for athletes at various levels, GUARANTEED to improve your performance and help you make weight more effectively.

This handbook is specific to boxing, with educational and practical resources to help you understand your body, with expert guidance from our Boxing Science nutritionist Lee Rickards.

  • Detailed and informative nutrition guide to help you fuel your training for optimal performance.
  • All you need to know about macronutrients: Why? What? When? and How Much?
  • A detailed guide on performance and health supplements
  • Make weight easier with advice on what to eat on fight week, on the day and before you climb through the ropes.


The Nutrition Handbook

The Nutrition Handbook is one of five handbooks that complement each other to put together YOUR OWN world class sport science program, so you can now can train the Boxing Science way ANY TIME, ANY PLACE!

This + 50-page handbook offers guidance on the types of food boxers should eat and when to make the weight safely and effectively. We also provide hydration, fuelling and recovery strategies so you achieve the optimal results session by session.


At Boxing Science we provide cutting-edge training to boxers and combat athletes worldwide; we are at the forefront of academic research in combat sports and deliver educational programs to boxers and coaches using our insights from elite performance and pioneering research.

Our sport science practitioners have over 25 years of experience from grass-roots to elite performance, and we are proud to have worked with hundreds of professional and amateur boxers, including World, International, Commonwealth, European, British and regional champions.

We have developed our unique insights into the preparation of boxers through rigorous scientific exploration of the key factors that underpin boxing performance. Our physical performance tests enable us to identify the characteristics required for successful performance and analyse these in detail on an individual level. This scientific approach helps us to plan and deliver training programmes with precision and unlock an athlete’s potential.


The Train Like a Champion (TLAC) series is ‘The Blueprint To Elite Performance’. Our training methods are developed using scientific, evidence-based practice and optimised for boxing and have evolved over thousands of hours of work with hundreds of boxers.

We first launched this program in 2016 to help athletes and coaches implement the Boxing Science training methods in their training environment. We’re proud and overwhelmed with the engagement of the TLAC program, with 1000’s of programs accessed in over 40 countries worldwide.


Now we’re excited to share our newly rebranded TLAC with an adapted program, more science, an extended exercise library and also now available as a book!


Our performance testing results show that our training strategies have helped athletes improve movement, strength, speed and fitness. Our results are impressive, ranging from 5 to 20% improvements in just one 10-week camp.

The strategies available to you in this book are suitable for all abilities because they require zero talent to practice and master. Furthermore, TLAC helps take away the guesswork and guides you to elite performance.

Our philosophy ‘master the things that take no talent’ is printed on the walls of the Boxing Science Performance Centre to remind athletes that all of our physical preparation only requires commitment, dedication and 100% effort.


Why Is Nutrition Important?

It is well known that boxing is a weight category sport, and athletes aim to achieve the lowest body mass possible in order to ‘be big at the weight’ to gain an advantage over their opponents.

To gain this advantage, you want to have optimal body composition. That means reduced body fat and maintenance of muscle mass, this is most likely to be achieved with a structured nutrition plan.

Most nutrition plans require an athlete to be in a calorie deficit, this means training performance and recovery rates may be impaired. Our world-class nutrition plan will manage the timing and type of foods to help you fuel for training and refuel for optimal recovery.


Make the weight easier and healthier with our detailed nutrition guide. We offer guides to suit different training days to help you feel energised in your sessions, fuel your recovery, and lose weight without negatively affecting your performance.

  • Detailed and informative nutrition guide to help you fuel your training for optimal performance.
  • All you need to know about macronutrients: Why? What? When? and How Much?
  • A detailed guide on performance and health supplements
  • Make weight easier with advice on what to eat on fight week, on the day and before you climb through the ropes.

The Train Like A Champion program was designed to help athletes and coaches to access the Boxing Science training methods. Our methods are based on scientific research, designed to meet the demands of successful boxing performance and engineered to help unlock an athlete’s physical potential.

After years of interacting with gyms from across the globe, we have created a programme that’s suitable for most athletic abilities and training facilities.

This makes the programme suitable for professional, amateur and white-collar athletes, or for anyone looking to improve strength, fitness and body composition.

This program was designed in Sheffield, UK. and has now been accessed in over 40 countries worldwide.

Lift, Run and Move Like A Champion

Not only have our training methods been developed from scientific research, but we have also evolved our program through the experience we have gained from working with world class boxing talent.

Over the past 10 years, we’ve had the honour of working closely with over 100 boxers, from junior amateurs to professional world champions such as Kell Brook, Kid Galahad, Terri Harper, Jamie McDonnell and Joe Joyce.

Further to that, we have provided testing and consultancy to some of the stand-out names in British boxing, including Billy Joe Saunders, Josh Taylor, Hughie Fury, Savannah Marshall, Leigh Wood, Dereck Chisora, Nicola Adams, Terry Flanagan and many more…

Currently, we’re working with some of the hottest talents in British boxing, including; Lerrone Richards, Jordan Gill, Fabio Wardley, Hopey Price and Florian Marku.


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We’ve also worked with England Boxing by providing testing, training and education for athletes preparing for international tournaments.

We’ve tested over 500 boxers and have a database that identifies the physical characteristics of successful boxing performance.

Here’s an insight into the work we’ve done with some of our professional champions.


Jordan ‘The Thrill’ Gill has been on the program since 2015 and is one of the most dedicated athletes we’ve trained. When starting the program had a vision of achieving world-level strength, speed and fitness for when he’s in championship fights.

The talented featherweight has improved greatly as an athlete, he’s able to lift 2.4 times his body mass on deadlifts and improved lower body power by 25%, as well as being accustomed to high-intensity running.

Strength and conditioning has been pivotal to Jordan’s development, as he progressed to European, Commonwealth and WBA International titles. He is now in hot pursuit of world honours.


Since joining the program in 2020, Lerrone has shown remarkable progress in his strength, explosiveness and fitness.

From the early days on the program, struggling to press half of his body weight and coming back from a shoulder operation, to now being able to pull 3 times his body weight on a trap bar deadlift, Lerrone is arguably the strongest athlete on the program, irrespective of weight class.

Most importantly, Lerrone’s boxing has reached new heights under David Coldwell, and in 2021 he collected European and, most recently, IBO World honours.

No doubt the slick and crafty southpaw is in prime position to exert further dominance on the Super Middleweight division in the near future and Boxing Science plan to be with him every step of the way.


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