Recovery and Mobility
Sleep, nutrition, soft-tissue work, and the daily routines that keep a 40+ pro career possible.
Sleep
8-9 hours per night for an in-camp fighter, plus a 30-90 minute nap on hard-sparring days. Sleep is when growth hormone peaks and CNS damage from sparring is repaired. Boxers who skip sleep age faster than boxers who don't.
Soft tissue work
Foam-rolling, massage, or self-trigger-point work for 15-20 minutes per day on the calves, hamstrings, hips, lats, and pecs. Boxers accumulate tight shoulders and tight hip flexors fast; both rob power.
Nutrition basics
1 g of protein per pound of bodyweight per day. Carbs around training (40-60g pre and post-session). Healthy fats (avocado, olive oil, nuts) at 25-30% of total calories. Hydration: 0.5-1.0 ml per gram of body weight per day, plus electrolytes (500mg sodium + 300mg potassium per training session in heat).