What does a world heavyweight boxing champion – one with 20 knock-outs to his name from 21 fights – have for breakfast?

Anthony Joshua likes to have eggs in the morning. He has five, poached (his preferred style), with two slices of toasted brown bread, a fruit bowl, some yoghurt, and porridge with sliced banana.

While training for a match, Joshua needs to consume 5,000 calories a day. He did for his memorable clash with Wladimir Klitschko, for his fight against Carlos Takam and then continued the trend from there onwards.

The Olympic gold medallist abides by a carefully considered eating regime in the build up to fights.

Joshua regularly looks in formidable shape in his 18st frame, and – alongside an intense fitness programme – it’s down to diet.

Nutritionist Mark Ellison makes sure the British boxer knows what to eat, sources his food, and sometimes cooks for him too.

So what’s on the menu?


Joshua also likes a smoked salmon bagel to start the day. Ellison says that he’ll have it with “a load of veg like spinach, peppers, and onions”.

As well as this, if Joshua is feeling the strain and lagging, he might have an electrolyte drink, and a “recovery shake, with protein and carbohydrates,” according to Ellison.

In the past he also had coffee.


Much like breakfast, Joshua continues his healthy eating at lunch. Typically, he might have chicken breasts with sweet potatoes and lots of vegetables.

If he’s craving something sweet, he’ll perhaps yoghurt and honey, or meringues as “they’re light and calorific,” says Ellison.

Previously, Joshua had pork cutlets with potatoes and green beans. He had a lot of this dish when ‘climate training’ in Spain before his 2015 match against Dillian Whyte.

Before his afternoon workout, he’ll have sandwiches, fresh fruit, energy gels, and an energy drink containing caffeine.


All of Joshua’s main sessions will be completed by his evening meal. He’ll have sparred, lifted weights, worked on his core, as well as all manner of other intense and gruelling exercises.

With all that done, Joshua can have red meat. He might put away two large steaks alongside either pasta, wholegrain rice, or quinoa. And, as always, “a load of veg”, Ellison adds.

If not steak, he might have fish with potatoes and vegetables, preceded by pasta with tomato sauce. It’s all washed down with orange juice.

What’s for pudding?

Joshua allows himself some treats – even when in training. He might have something light such as mousse or yoghurt.

Ellison also prepares homemade protein bars for him – each one will be loaded with nuts and seeds. There’ll also be a protein shake.

After a fight…
Joshua relaxes his eating after a bout – when there’s a long time until he’s due to face another boxer.

After he beat Klitschko, Joshua took his entire entourage out to celebrity haunt Smith & Wollensky in London. The American restaurant is known for its steaks – and Joshua didn’t hold back.

He also had potatoes, veg, and a “fair amount” of red wine.

Source: The Mirror