Anthony Joshua Diet - How He Fuels for Fights

Anthony Joshua has been one of the most physically impressive heavyweights in boxing history. At his peak, he weighed around 110-115kg while maintaining visible abdominal definition. That takes serious nutritional discipline.

Unlike some heavyweights who bulk up without regard for body composition, AJ has worked with professional nutritionists throughout his career to optimise his fuel for both training and fight night. Here's what we know about the Anthony Joshua diet.

AJ's Nutrition Team

Joshua has worked with several nutritionists over his career, including Mark Maybell (performance nutritionist) during his early championship years. His approach has always been data-driven rather than based on old boxing traditions.

Key principles from his nutritional philosophy:

• Food as fuel, not comfort
• Precise calorie and macro tracking
• Adjusting intake based on training phases
• Eating to support weight class targets

Joshua has spoken about viewing food "like petrol for a car" - you need the right type and the right amount.

The Numbers Behind AJ's Diet

At 110kg+ with intense training, Joshua's calorie needs are significant.

• Daily calories: 4,500-5,500
• Protein: 250-300g
• Carbohydrates: 450-600g
• Fats: 120-150g

• Daily calories: 3,500-4,000
• Protein: 200-230g
• Carbohydrates: 350-450g
• Fats: 100-120g

These numbers shift based on whether he's building muscle, maintaining for a fight, or recovering between camps.

A Typical Day of Eating for AJ

Based on interviews, training camp footage, and information from his team, here's what a training day looks like:

6:00am - Pre-Training Breakfast

Before morning training: - Porridge with banana and honey - Scrambled eggs (4-5) - Wholemeal toast - Orange juice - Coffee

Approximately 900-1,000 calories

9:30am - Post-Training Meal

After the morning session: - Protein shake - Fruit smoothie with spinach - Recovery drink

Approximately 400-500 calories

12:00pm - Lunch

The main midday meal: - Large chicken breast (350-400g) - Sweet potato (large portion) - Mixed vegetables - Avocado

• Olive oil dressing

Approximately 900-1,000 calories

3:00pm - Pre-Afternoon Training

Before the second session: - Rice cakes with peanut butter - Banana - Electrolyte drink

Approximately 400 calories

6:00pm - Post-Training

After afternoon boxing: - Protein shake with milk

- Flapjack or energy bar - Fruit

Approximately 500 calories

8:00pm - Dinner

Main evening meal: - Salmon or steak (300g+) - Rice or pasta (large portion) - Roasted vegetables - Side salad

Approximately 1,000-1,100 calories

10:00pm - Before Bed

Recovery focused: - Casein protein shake or cottage cheese - Sometimes Greek yoghurt with berries

Approximately 250-300 calories

Daily total: Approximately 4,350-4,800 calories

AJ's Favourite Foods

Joshua has mentioned several foods that feature regularly in his diet:

• Chicken (the staple - lean and versatile)
• Salmon (omega-3s for recovery and inflammation)
• Steak (once or twice weekly for iron)
• Eggs (breakfast essential)
• Greek yoghurt (protein plus probiotics)

• Sweet potatoes (his preferred complex carb)
• Rice (white for training days, brown for rest days)
• Porridge (morning staple)
• Bananas (quick energy, potassium)
• Wholemeal bread

• Broccoli (regular feature)
• Spinach (often in smoothies)
• Mixed salads
• Peppers and tomatoes
• Green beans

• Avocado (almost daily)

• Olive oil (cooking and dressings)
• Nuts (almonds and cashews)
• Peanut butter (pre-training snack)

What Joshua Avoids

AJ is disciplined about limiting certain foods, especially during training camp:

• Fried foods (slow digestion, inflammation)
• Processed meats (poor quality protein)
• Sugary drinks (empty calories)
• Alcohol (impairs recovery)
• Heavy desserts (sugar spikes)

• Red meat (once or twice weekly maximum)
• Dairy (some yoghurt and milk, but not excessive)
• White bread (occasionally, not regularly)

Joshua has spoken about having a treat meal occasionally - he's mentioned enjoying pizza - but these are rare during serious training.

Fight Week Nutrition

The week before a fight, Joshua's nutrition changes significantly. While he doesn't need to cut much weight (he's naturally close to heavyweight limit), the focus shifts:

• Calories reduced slightly
• Carbohydrates lowered
• Sodium reduced to prevent water retention
• Hydration increased

• Lighter, easily digestible meals
• White carbs (white rice, white potato) for easy digestion
• Lean proteins only
• Minimal fibre (to keep stomach light)

• Light breakfast (toast, eggs, fruit)
• Small meal 4-5 hours before fight
• Easily digestible carbs (white rice, pasta)
• Avoid anything heavy or unfamiliar

• Whatever he wants! Pizza has been mentioned...

The Recovery Focus

Joshua's nutrition prioritises recovery between sessions. Training twice daily at heavyweight intensity requires serious attention to refuelling.

• Protein within 30 minutes of training
• Carbs to replenish glycogen
• Anti-inflammatory foods (salmon, berries, leafy greens)
• Adequate hydration
• Sleep (8+ hours when possible)

His nutritionists have spoken about using tart cherry juice for its recovery benefits and ensuring adequate omega-3 intake for inflammation management.

Supplements AJ Uses

Joshua has been open about using supplements, though he emphasises they're additions to solid nutrition, not replacements.

• Whey protein (post-training convenience)
• Casein protein (before bed)
• Omega-3 fish oils (recovery)
• Vitamin D (especially in winter)
• Multivitamin (general health)
• Magnesium (muscle function, sleep)

• Creatine (some evidence, not confirmed)
• BCAAs (during training)
• Pre-workout (caffeinated drinks)

Like all professional fighters, Joshua is careful about supplement quality due to drug testing requirements.

How AJ's Diet Differs From Other Heavyweights

Compared to other heavyweight approaches:

Vs Traditional heavyweight eating:

Old-school heavyweights often ate whatever they wanted, prioritising size over composition. Joshua focuses on lean muscle, not just mass.

Vs Tyson Fury:

Fury's weight has fluctuated dramatically throughout his career. Joshua maintains relatively consistent body composition year-round, requiring stricter ongoing discipline.

Vs Deontay Wilder:

Wilder also stays relatively lean for a heavyweight. Both prioritise quality protein and controlled carbohydrate intake.

Vs older fighters:

Joshua's nutrition is more scientifically informed than previous generations. Data tracking, blood work, and precise macro counting weren't common in boxing until recently.

What You Can Learn From AJ's Approach

You don't need a professional nutritionist to apply Joshua's principles:

1. Treat food as fuel

AJ views eating as part of training, not separate from it. Every meal has a purpose.

2. Prioritise protein

With 250g+ daily, Joshua ensures recovery and muscle maintenance. Scale this to your needs (1.6-2g per kg bodyweight).

3. Time your nutrition

Notice how AJ's eating schedule wraps around his training? Carbs before training, protein after. Simple but effective.

4. Don't fear carbohydrates

At 450-600g daily during training, AJ eats plenty of carbs. You can't fuel heavyweight training on low-carb.

5. Be consistent

The difference between amateurs and pros isn't one perfect meal - it's months of good choices stacked together.

Want to train with champions' nutrition behind you? Book a free trial at Honour & Glory and ask our coaches about fuelling your training properly.

Frequently Asked Questions

How many calories does Anthony Joshua eat?

During training camp, Joshua reportedly consumes 4,500-5,500 calories daily. During maintenance periods between camps, this drops to around 3,500-4,000.

What does AJ eat for breakfast?

Joshua typically starts with porridge, scrambled eggs, wholemeal toast, and orange juice. Sometimes he adds a protein shake.

Does Anthony Joshua eat junk food?

Rarely during training camp. He's mentioned enjoying pizza occasionally as a treat meal, but discipline is the norm.

How does Joshua stay so lean at heavyweight?

Through precise calorie tracking, high protein intake, quality carbohydrate sources, and consistent discipline over months and years of training.