Boxing Physiology, Nutrition, Strength Training with Dr. Brittany Sanchez

In this video, I sit down with Dr. Brittany Sanchez, exercise physiologist and Assistant Professor of Kinesiology at CSU Bakersfield, to break down the science behind boxing performance and training. We dive into how the body’s energy systems are taxed across rounds, whether strength training actually makes fighters slower, and how breathing and fatigue influence performance in the ring. Dr. Sanchez also shares evidence-based insights on nutrition for boxers, including the role of carbohydrates, protein, and recovery strategies. We talk about overhyped supplements and which ones are worth while. We close the episode with a rapid-fire segment answering questions from you guys! This video is also great for anyone interested in the field of exercise physiology Nutrition info: https://www.tandfonline.com/journals/rssn20/collections/issn-position-stands Energy systems and training: [1] V. Bruas, T. Vencknas, S. Kamandulis, A. Snieckus, P. Mockus, and A. Stasiulis, “Metabolic and physiological demands of 3 x 3-min-round boxing fights in highly trained amateur boxers.,” Journal of Sports Medicine and Physical Fitness, Apr. 2022, doi: 10.23736/S0022-4707.22.13661-3. [2] M. Franchini, “Energy System Contributions during Olympic Combat Sports: A Narrative Review,” Multidisciplinary Digital Publishing Institute, Feb. 2023, doi: https://doi.org/10.3390/metabo13020297. [3] S. b. Kiprich, “Specific descriptions of functional providing of the special endurance of boxers,” H.S. Skovoroda Kharkov National Pedagogical University, Mar. 2015, doi: https://doi.org/10.15561/18189172.2015.0304. [54 B. Vasconcelos, G. V. Protzen, L. Galliano, C. Kirk, and F. D. D. Vecchio, “Effects of High-Intensity Interval Training in Combat Sports: A Systematic Review with Meta-Analysis.,” Journal of Strength and Conditioning Research, Jan. 2020, doi: 10.1519/JSC.0000000000003255. https://pubmed.ncbi.nlm.nih.gov/31904713/ Strength training: [1] K. Beattie and A. Ruddock, “Strength Training Practices in Amateur and Professional Boxing,” Journal of Strength and Conditioning Research, Jun. 2025, doi: 10.1519/JSC.0000000000005088. https://pubmed.ncbi.nlm.nih.gov/40403184/ [2] Y. Liu, Z. Huang, Z. Zhou, L. Zhang, Y. Guo, and C. Chen, “Effects of variable resistance training within complex training on strength and punch performance in elite amateur boxers,” Frontiers in Physiology, Oct. 2024, doi: 10.3389/fphys.2024.1472258. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1472258/full [3] E. C. Dunn, C. Humberstone, E. Franchini, K. F. Iredale, and A. Blazevich, “Relationships Between Punch Impact Force and Upper- and Lower-Body Muscular Strength and Power in Highly Trained Amateur Boxers,” Journal of Strength and Conditioning Research, Mar. 2020, doi: 10.1519/JSC.0000000000003585. [4] Dunn, E.C., Humberstone, C.E., Franchini, E., Iredale, F.K. and Blazevich, A.J. (2022), The effect of fatiguing lower-body exercise on punch forces in highly-trained boxers. European Journal of Sport Science, 22: 964-972. https://doi.org/10.1080/17461391.2021.1916085 https://pubmed.ncbi.nlm.nih.gov/33858296/