Oleksandr Usyk starts each training camp with a blood chemistry analysis, then repeats the test every month as he prepares for the next fight. The undisputed world boxing champion’s diet is adjusted by specialists after each round of results, and the routine is designed to keep him strong through the hardest stages of camp.
That preparation begins early, with extreme cardio at 5 a.m., followed by swimming and evening sparring sessions. Usyk’s dietitian and endocrinologist, Kateryna Tolstikova, said the champion’s approach is built around balance and discipline, not simple restriction, as he keeps his food closely tied to the demands of training rather than to a fixed menu.
The core of the plan is familiar but carefully measured. Usyk eats buckwheat, pasta, salmon or tuna, eggs, nuts, olive oil, vegetables, fruits and berries, with about 50% to 60% of the diet coming from complex carbohydrates. At certain points in camp, the balance shifts to 30% protein, 40% carbohydrates and 30% fats, a setup aimed at recovery, muscle preservation and maintaining immunity under heavy training loads.
A champion’s lunch can include buckwheat with salmon, vegetables with berries, 2 to 3 eggs, olive oil and nuts. Between sessions, he snacks on dates, bananas, protein shakes and nutritious sandwiches. For all the control, one indulgence stays on the table: a slice of high-quality Ukrainian lard, the only high-calorie food he will absolutely not give up.
Usyk also likes cheese pancakes, though he limits how many he eats. During training camp, he avoids large amounts of sugar and hydrogenated fats, along with salt, rich pastries and potatoes. Soups are usually left out during intensive periods because the team prefers more concentrated sources of nutrients and energy.
The details offer a look at how a champion stays in shape between bouts: not by cutting everything away, but by measuring almost everything that goes in. For Usyk, the edge appears to come from repetition, testing and a diet tuned closely to the strain of pushing the limits.
