Usyk's eating habits: why he doesn't eat soup but loves lard

Proper nutrition is the foundation of an athlete’s endurance and physical fitness, as every food choice affects performance. This article explores the dietary habits of undisputed world boxing champion Oleksandr Usyk, which help him maintain peak physical condition. It notes that his diet is based not on strict restrictions, but on precise balance and discipline.

The boxer himself spoke candidly about his grueling schedule “pushing the limits” in an interview with the popular British YouTube channel The Overlap.

What does Oleksandr Usyk’s preparation for competitions look like?

Usyk’s preparation for each fight begins not in the gym, but in the lab. At the start of every training camp (and again—every month), the boxer undergoes a detailed blood chemistry analysis. Based on these results, a team of specialists adjusts his diet. The nutritionist’s main task is to ensure a perfect balance between massive energy expenditure (extreme cardio at 5 a.m., swimming, and evening sparring sessions) and the body’s recovery, so that the boxer doesn’t lose muscle mass and maintains his immunity.

What’s on the champion’s plate?

Oleksandr Usyk’s diet is based on simple, high-quality foods that are familiar to Ukrainians. No complicated or exotic foods—just clean eating and precision. The menu is built around simple, nutritious foods that are properly combined. These include grains (buckwheat, pasta), fish (salmon or tuna), eggs, nuts, olive oil, and plenty of vegetables, fruits, and berries.

The golden ratio is approximately 50–60% of the diet consisting of complex carbohydrates, with the remainder divided between high-quality proteins and fats. During certain periods of the camp, the balance is maintained at a ratio of 30% protein, 40% carbohydrates, and 30% fats.

Example of a "champion’s" lunch: a serving of buckwheat with salmon, a large serving of vegetables with berries, 2–3 eggs, a spoonful of olive oil, and a handful of nuts. Snacks: dates, bananas, protein shakes, or even nutritious sandwiches. The Ukrainian secret to endurance: the only high-calorie food that Oleksandr Usyk absolutely refuses to give up, even during the toughest workouts, is a slice of high-quality Ukrainian lard. Due to the intense physical strain, the body needs this kind of fuel. The boxer also loves cheese pancakes, but strictly limits how many he eats.

What are Usyk’s main dietary taboos during competition preparation?

The details of Oleksandr Usyk’s strict diet were revealed by the champion’s dietitian and endocrinologist, Kateryna Tolstikova. During training camp, certain food categories are completely excluded from the champion’s menu:

Of course, he avoids sugar in large quantities, as well as hydrogenated fats. Usyk eats only traditional Ukrainian foods.

Salt, rich pastries, and potatoes—these foods are also eliminated to avoid water retention and excess weight. Also, during the intensive training period, soups are usually avoided, as the team prefers more concentrated sources of nutrients and energy, where it is easier to calculate the exact balance of proteins, fats, and carbohydrates in dry weight.

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