DAILY NUTRITION: Good nutrition helps a boxer maintain a healthy weight. It's essential for the body and all its systems to function optimally for a lifetime. The benefits of good nutrition can be found in mental and physical health. A boxer's healthy body provides energy, promotes good sleep, and gives the body what it needs to stay healthy. During the week before a boxing match a boxer should fill up his/her glycogen stores to compete in a boxing match with a full fuel supply. This is important for competing in an endurance sport over a short period of time. Eat plenty of complex carbohydrate foods, especially those with a low glycemic index to help boost the glycogen stores. The glycemic index, or GI is the measure of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly in the bloodstream have a high GI. Carbohydrates that break down more slowly, and that release glucose more gradually into the bloodstream, have a low GI. For the last three to four days before a boxing match eat a small meal or snack every two to three hours. Natural carbohydrates such as whole grains, fruits, oatmeal, and beans are highly recommended. It's recommended that carbohydrates make up between 45 to 55 percent of a boxer's diet.