The most deluded fighter in boxing among other most dodged fighters, Gennady “GGG” Golovkin won 35 fights from 35 in total. It includes 32 knockouts too. He paraded through the middleweight division with 22 consecutive KOs having the highest KO percentage of any middleweight. This is a great achievement in history. He is known to be a destructive personality.
He is declared as the world’s number one middleweight fighter by The Ring magazine. He becomes an attacking stalker once he gets into the ring as an amazingly powerful fighter. Golovkin won a gold medal at the 2003 World Amateur Boxing Championships and a silver medal at the 2004 Summer Olympics. He did it before wrecking the previous fighters. With a decent record of 345-5, his beginner resume is a comprehensive one. It is expected that he, as an assertive rival, is going to get his 23rd straight knockout in a showdown with Kell Brook this September.
Gennady has walked through middleweight ranks at a knockout rate of 91.4 as he has been trained by veteran trainer Abel Sanchez in Big Bear Lake, California. He has never been knocked down by anybody in more than 375 fights. Besides having an unbelievable body shape, Gennady is popular as a powerful puncher. His mentor hardly briefs him of his workout schedule. His workout is generally boxing-specific and bodyweight exercises. His trainer looks into his cardiovascular work and gives him bodyweight training thrice a week. This training is accustomed to the athlete’s energy and condition. He has to undergo different types of workouts every day. In his workouts and training, he especially takes care of stretching to safeguard himself from injuries in fights. Stretching helps in neutralizing the injuries.
Gennady “GGG” Golovkin has clearly achieved a certain height in his field but all the credit goes to his immense training schedule and strict diet that makes him have all this in his kitty. In this article, we would discuss more his workout routine, his diet plan, and his routine in general which will help us know and determine what exactly does Gennady “GGG” Golovkin does in his whole day differently that makes him one of the best players that we have in the boxing arena.
Gennady “GGG” Golovkin Statistics
- Birth Year: 1982
- Birth Date: 8 April
- Height: 1.79 m (5 ft 10 in)
- Reach: 178 cm (70 in)
Gennady “GGG” Golovkin Awards and Achievements
|Junior World Championships|
|2000 Budapest||Light welterweight|
|2002 Astana||Light middleweight|
|2002 Busan||Light middleweight|
|2004 Puerto Princesa||Middleweight|
|East Asian Games|
Gennady “GGG” Golovkin Workout Routine
Gennadiy Golovkin has won the middleweight boxing world championship numerous times which makes him one of the most prolific boxers in the world of all times. Previously the number one pound-for-pound boxer in the world, Golovkin has put mutually a cosmic record in the heights of his career, accumulating a 40-1 win-loss slate, which includes 35 knockouts. He’s likewise a 2003 World Championships gold medallist, and a 2004 Summer Olympics silver medalist. Now, Golovkin has rated the second-best running middleweight in the world, just following Canelo Alvarez.
Without a doubt, Gennadiy Golovkin has everything in him which makes him the best out of the other players in the world. His routine is quite stringent which involves strict physical training, toughening up and some fundamental skills that make him have that distinctive style that we see on our screen. This is all topped up by hours in the gym as well as a great diet plan.
He uses drills that would strengthen his whole body, “I’ve been using rigorous isolation drills to strengthen my whole body. We’ve also done a lot of weighted neck crunches and chin pushups,” Golovkin said, describing his training routine in a recent interview. “The best is when my brother, Max, comes to train with me before almost every fight. We work out together and he pushes me.”
In a 2016 interview, Golovkin’s previous coach Abel Sanchez embellished on the boxer’s strength and conditioning method, “We use bands. When you go to a rehabilitation center and you’ve broken your shoulder, you use rubber bands to make you stronger. We use bands like that because the tension in them is a lot more.”
However, Gennadiy Golovkin does not use any weights and relies on bodyweight and stretch band workouts because he does not feel that weights will help him. After all, they are not as effective or even good, in general, for the body. He prefers having flexibility, mobility, and other such exercises. Fo him, bands make him stronger than he could ever be with body-building exercises.
In his words, “We do a lot of different exercises that I’ve been using since I had Terry Norris. Stuff that I’ve developed, you could say. We do a lot of bands, we don’t use any weights. I don’t feel that weights help us – that’s not because I feel that they’re bad for you, there are certain instances when weights have to be used. But in this particular instance for Gennady and other smaller fighters that I have, I don’t use the weights because I never have. People talk about him having swimmers’ muscles and I think that’s because of our stretching, and our exercises. We use bands. When you go to a rehabilitation center and you’ve broken your shoulder, you use rubber bands to make you stronger. We use bands like that because the tension in them is a lot more.”
Besides just this, they also do a lot of repetitions which makes it harder in the end. In fact, it is not just Gennadiy Golovkin who is up for this resistance band training. His mates and other people in the boxing industry uses resistance bands for improving their strengths too. In the words of Gennadiy Golovkin’s trainer, “We do a lot of repetitions with light, lightweights. These are weights that I designed 30 years ago that we still use. I make them myself.”
But with this whole training schedule comes the quantity of training. Gennadiy Golovkin’s coach does not want him to over train and makes his muscles fatigued. He likes to make him work for just three days. He says, “I don’t look at [how many hours] per day, I look at [how many] days. I only spar Gennady nine days for a fight – Mondays, Wednesdays, and Fridays. He will not spar more than 75 rounds for this fight.”
Gennadiy Golovkin works with 4 other partners. In the words of the coach, explaining further about the sparring routine:
He’ll have four sparring partners in camp. For this fight, I’m not going to bring in a couple of the guys that I usually bring in – I’m going to use new ones. Julius Jackson would be too big, Paul Mendez would be too tall. So Darnell Boone will be in camp, a guy named Dashon Johnson will be in camp. Guys that are a similar size to Kell with similar hand speed – but you can never duplicate Kell, it’s impossible. All we can do is get as close as possible.
Sanchez also admits that while his strength and conditioning method has been great to help Golovkin’s power, the boxer was previously blessed with lethal knockout skills, “I’m fortunate that he came to me with heavy hands. We’ve been able to develop that even more.”
But what is a typical training schedule like for Gennadiy Golovkin? And what are the few basic exercises that he does throughout his routine? Here is what Gennadiy Golovkin has to say hismelf.
The team meets at 6 A.M. for a run. On Monday, Wednesday and Friday, I’ll run three to four and a half miles. On Tuesday and Thursday, we do sprints. On Saturday, we run the mountain, which is about nine miles. After the run, we do sit-ups and stretches. Then it is a shower, breakfast, and rest. I come to the gym at 3 P.M. I will spar on Monday, Wednesday, and Friday. On Tuesday and Thursday, I do strength and conditioning. We have dinner and I call my wife and son.
Gennadiy Golovkin has definitely aged since he started boxing and it has shown the effects on his whole system. However, with maximum training and effort, he preserves his muscles. He follows the advice of his coach quite strictly. He says, “I do what Abel [Sanchez, Golovkin’s trainer] tells me to do. It seems as hard today as when we [first] started.”
The boxing fighters in general, have to do a lot of training and it also varies from boxers to boxers. However, Gennadiy Golovkin has quite a varied style which makes him stronger even when he is in his late 30’s. The progeny that he is known by the name of, is not just because he is throwing awesome punches at the guys. but also because he is very strong internally as well as externally. This power comes from a strong heart and a set of strong legs and core which could be because of the following exercises and workout pattern that we will discuss below.
Here are 10 of the best Gennady Golovkin exercises that anyone can use to increase their strength and flexibility at the same time:
1. Shadow Boxing with Hand Weights
Shadowboxing is the most basic means of training a fighter must do. It encourages you to achieve the exact punching technique, imagine and strategize about an imaginary opponent and correct the footwork. From an aesthetic point of view, shadow boxing will help you tone the upper body muscles especially if you are using hand weights. Gennadiy Golovkin sometimes uses 0.5 kg or 1 kg hand weights to enhance his practice. These weights are neither too light nor too heavy that you could feel that or ignore them.
This method also helps improve the speed as you work in short and quick movements and which helps you strengthen your explosive movements. It will develop a twitch in your upper body.
2. Seated Oblique Twists With Weight Plate
Your oblique muscles are placed at the side of your abs. They’re employed every time you use side action which will be a part of you’re boxer. You will help to enhance the endurance of these lateral muscles so that you can twist and turn at the right time and right speed. Gennadiy Golovkin does these movements quite a lot which makes him so quick on the ring. It is a very common exercise for any sportsperson but Gennadiy Golovkin also likes to add some weights onto his routine so that it becomes a little more intense for him.
3. Abs Crunches
The standard sit-ups can be harmful to your neck and back particularly if you don’t have the correct application. Ab crunches are a simple but powerful workout for toning your abdominal muscles. If you want to have strong abs muscles, the key is to repeat as much as you can. Gennadiy Golovkin does this repetition at least 100 times every single day in his training camp. Many boxers find this workout quite helpful in the ring.
4. Ab Wheel Rollout
You’ll apparently see this piece of equipment at each gym you go to. The ab wheel is essentially a tiny wheel with two handles at the surface that’s excellent to reinforce your core muscles.
From a standing, kneeling, or push up the situation, you take the ab wheel with both hands in front of you, then you move it ahead till your arms are completely stretched out and then you roll it back to your initial opening situation. It might look like an easy workout but bet you, it is quite difficult. It is like a dynamic plank which would require a lot of balance along with the strength of the muscles. However, it is one exercise that would make your core even harder.
5. Side Twist with Workout Sticks or Body Bars
This workout is also very popular among martial arts players however, even boxers add it into their workout routine. It will tone the muscles as it is quite effective in strength training using a resistance band along with selected weights.
For martial artists and boxers likewise, it’s perfect for developing your form and dynamic actions which all punches are based about. For the bar itself, you can buy a weighted body bar/aerobics bar, or honestly just use a stick that’s thick and long enough to maintain these kinds of changes.
6. Weighted Bar Rotation
This drill is related to the side twists above, but you use a more concise and weighted bar to twist in big circles in front of you, one stroke after the other.
This rotational action almost simulates how an overhand or hook is surrendered, so it’s excellent for strengthening the tissues connected with those punches.
7. Interval Sprinting
One of the best ways to lose fat and burn calories along with improving anaerobic endurance is to do interval sprints. In explosive sports such as boxing, sprinting, MMA, martial arts. and basketball, etc, this is probably one of the most important movements as it allows you to give out maximum efforts and energy in the shortest interval of time. It is different from aerobic endurance which involves running for a long distance instead of short as you need to maintain a lower work rate for a lot of time.
In boxing, where agility, control, and power make all the distinction to one’s experience in the ring, you require to be capable to throw blows (often in alliances) at maximum power at any given moment. Interval sprints can assist you to plan for this sort of energy.
8. Sled Push and Pull
If you want something that would be really effective for you, one must try doing sled pull and push exercises. Gennadiy Golovkin believes that it makes him both physically and mentally strong. You can increase or decrease the weight in this workout as per your lining. You can do it two ways: either by holding the lower or the upper bar. When you hold the lower bar, it becomes harder to do it. You will pull it via a rope or a chained handle just as Gennadiy Golovkin does usually. He has a lot of videos in which he is performing these movements.
It does an awesome job of burning calories and increasing your cardio efficiency. It controls your traps, but it’s your glutes and quads that will be screaming out in pain after preparing for it.
9. Neck Strengthenign Execrises
So, many might not know this but strengthening the neck is also a great part of the boxer’s routine. It is quite an underrated workout but Gennadiy Golovkin makes sure to have the neck power to perform better in the ring. If you have a weak chin, you better work on your defense skills. Someone who has a strong chin can take a punch or a blow quite easily even if the neck is not that strong.
In any case, however, you must be able to minimize the damage in such a knockout situation which can be achieved by some neck strengthening exercises. It means that when it hits your neck, your neck will not rotate as rapidly which would lead you to a great spin of the brain too. There are some other boxers too who do regular neck training to strengthen their necks, which includes, Gennady Golovkin, Mike Tyson, Floyd Mayweather Jr., and Anthony Joshua.
Stand-up wrestling represents a bigger role in boxing than you believe. If you’re capable to push your antagonist back in clinches or when you’re struggling on the inside, you’re getting in a position of the predominant role. It does not lead to winning every single time but it has a great impact and would give your an advantage stance over your opponent- not just physically but mentally too. This would help the opponent believe that he’s in a defense position. It is also a great workout for your own confidence and energy levels when you push the person around.
While I don’t think wrestling is a constant in Gennadiy Golovkin’s workout routine, he has involved in it before as observed from one of his workouts, and he didn’t make a poor record of himself against a real wrestler.
Like a cosplayer in the sports industry, Gennadiy Golovkin also includes a lot of running techniques especially sprints to help him improve the explosive energy of his body. It help also with cardio and improves endurance as well as burns fat.
12. One Leg Diamond Push Ups
We have seen Gennady Golovkin doing diamond push-ups on various occasions. It is a push-up variation that will focus on his triceps, but it also focuses on deltoids, and pecs will workout quite effectively too. Using just one leg will make this routine tougher by adding extra elements into the push-up and would help in stabilizing the muscles and overall strength of the core. With one-leg diamond push-ups, you would also need to have a huge balance.
13. Sparring Sessions
To this point in time in boxing history, no one has ever been able to knock Gennady Golovkin around the ring and though he may not seem like it, he’s very powerful which is visible in his sparring sessions facing bigger men and in his fights through clinches. He works switch for the sparring sessions with his coach, Abel Sanchez who is behind all his victories. His coach comments,
When I first got him six-and-a-half years ago I asked him to give me three years without any questions, interruptions or saying ‘this is the way I used to do it before. Let me do my job for three years and I promised he’d be the best middleweight in the world. To this day, six-and-a-half years later, he still hasn’t questioned anything. He says ‘coach, this is your school’. I’m fortunate, as a coach, to have a pupil like that. This is all stuff that I’ve designed and implemented into his training regime and I’m fortunate that he came to me with heavy hands. We’ve been able to develop that even more.
That was all about Gennady “GGG” Golovkin’s intensive workout routine that gives him the strength and power to be at the very top of his game. However, there are some workout tips that Gennady “GGG” Golovkin frequently shares with his fans and people who look up to him for inspiration. Here are a few workout tips and tricks that Gennady “GGG” Golovkin himself follows, so take a look!
Gennady “GGG” Golovkin Tips for Health
To achieve the top levels in the career of boxing, one has to do a lot of sacrifices in life. This is what Golovkin has done and is now known as the best fighter among the top-level fighters.
Golovkin has certain key characteristics in his possession, which gives him the strength to overpower his disputants in a ring. He gained mastery in many skills and able to give devastating knockout punch with both fists to his opponent. His chin is colossal which can bear a lot of thrusts and pushes. He is always ready to repay his contestants with intense power to knock him down.
If you want to be like this professional player, you can start to train like him. This article has all the necessary details for you to follow so that you can get inspired by his workouts and diet plans. We have broken down his training details for you to make it easier to add his routine into your workout plan. So let’s move ahead and take a look that this champ has to tell.
Today, we have shared in this article how to train like Gennadiy Golovkin.
1) An early start to a grueling day
Golovkin is trained by Abel Sanchez, who trained him by providing with wonderful training routine. This strenuous coaching has made him a good fighter. His trainer is no longer with him due to which his workout schedules got stuck up. These are the harsh workouts throughout the day which kept Golovkin in good shape to sustain fights and he has become the destructive individual fighter.
Waking up in the early morning, Gennady “GGG” Golovkin starts his training at 5:00 a.m., and then he gets ready for road work at 6:00 in the morning. California’s famous Big Bear is famous for taking warm-up exercises and for a run, where acknowledged fighters like Oscar Dela Hoya also did their road work. This Big Bear has superb inclinations and slants for proper warm-up exercises.
After such a rigorous run at various inclination points, Golovkin comes back home for lunch and takes some rest. He again goes to the gym at 3:00 p.m. for different workouts to gain strength for boxing along with conditioning, or sparring.
To name a few, the heavy bag, uppercut bag, or focus mitts are some of Golovkin’s boxing workout which strengthens him for the fights. This way he is known for his knockout efficacy which is developed with time.
2) Cultivated power
He can stop his opponent with his one punch. Golovkin is remarkably famous for his knockout capability. he has won almost 35 out of 40 games with the help of this strength of knockout with one punch. That’s how he has the skill to end the matches within a short period of time.
It’s not any supernatural endowments to become powerful. No doubts, Golovkin got a natural capacity to punch somebody with his fist, but he has to gain strength and power in the gym through workouts and exercises.
His workouts on Tuesdays and Thursdays are strengthened by Sanchez so that he can perform better. His thin muscles are reinforced by Sanchez so that his muscle fibers are promoted to speed up the fist thrust on the opponent.
Sanchez encouraged Golovkin to practice bodyweight exercises instead of using weights as according to him, the exercises would make him fast whereas the weights will slow him down. He also provided him with resistance bands to strengthen his muscles. These bands not only help to build up lean muscles but also raises flexibility and adaptability in the ring of boxing. It improves the ranges of movement too.
Golovkin desires to be slimmer and thinner while performing against opponents. Moreover, he doesn’t want to pay attention to weight. Therefore he does a lot of stretching exercises to improves his speed, flexibility, and movements.
Sanchez does not recommend him to use weight but he uses lightweights in reiterations. As an important aspect of games, he uses his power and strength to overpower his opponents in the ring.
3) Sparring preservation
There are two forms of sparring in an authentic training camp of boxing.
One is the camp, in which the trainers put their trainees into tough sessions of fighting so that they can achieve the levels of boxing at a freakish speed, the second camp, in which the trainees devote their sufficient time to stay energetic. As Golovkin has already achieved the top position, he is fit into the second one.
Sparring preservation is what one can say. These sessions are tough, hard, and time-consuming which took away many years of the career of boxers. It sometimes shakes the strength and survival of the boxer. According to Sanchez, Golovkin should have sustain damages in the ring instead of such camps. Sparring is good for the boxer who just started their career in boxing.
Golovkin did sparring thrice a week for three weeks only with less than 75 rounds. It’s just nine days approximately which happened in the second half of the training camp. That was just a crude experience for him and his understanding, it’s as good as the real fight in the ring.
He prefers to do sparring with different boxers who can give him a reality check. Sparring partners are generally chosen by Sanchez who would find out the partner boxer as his next contestant in the ring. This rotation of partners in sessions is important to sharpen his skill and strength.
Golovkin has to take care of his nutrition to have lots of calories. Proper and sufficient nutrition is very important to keep the player healthy and fit and remain active in the camps.
The Kazakh bombardier devoured lots of calories in the form of meals like steaks, potatoes, and full of Mexican food. Besides he ate a quantum of protein and carbohydrates. This all helps him to sustain the harsh training and his well-being.
His height is not compatible with a middleweight boxer and on the verge of the basic requirement, but he has no problem in getting the middleweight limits. He is pleased to have his share of diet as per his weight.
Above the middleweight limit, Golovkin is always ready to hit back the fight. Before official weighing, he evades his water weight for few days. During the fight in limelight, his contestants were found to be larger and bigger than him and it hardly meant to him. But Golovkin was able to deal with such opponents with expertise, particularly when they were hydrated again.
5) Good old-fashioned hard work
For Golovkin, old-fashioned hard work is the best component for training and practice sessions. No one can find a replacement for such old-fashioned hard work and practice.
Very serious and devoted to his passion for boxing, Golovkin worked hard in the gym. Gyming for almost more than half of the day took his precious time for his family members, friends, and loved ones but he is determined to be worth sincere for the training and its schedule. It matters to him a lot.
Golovkin never refused Sanchez for the pressure and the movements he has been asked for in the training schedule. This obsession with his passion brought him to the threshold of success. He always paid heed to what his mentor asked for and wanted. He never complained about the speeds, no matter how much it’s difficult to perform. He regarded his coach and did what Sanchez wanted him to do. Finally, Golovkin became the best middleweight in the world after putting in so much hard work for years.
The trust and the dependency between the mentor and the fighter are really awesome. Such bonding between Sanchez and Golovkin is the basis of popularity. No doubt, they have a lot of memories during their sessions and eventually they built up a strong relationship too.
As time passes, Golovkin has withdrawn his path with Sanchez and regretfully, the bonding between them comes to an end.
The former heavyweight contender Johnathon Banks become the coach of Gennady “GGG” Golovkin. Johnathon has been a prospective student of legendary coach Emanuel Steward for a long time. He is also into the training of women’s welterweight champ Cecilia Braekhus.
These are some of Golovkin’s workout tricks, methods, and tips that he generally discloses to his fans, family, and friends. But his diet plan has enabled him to reach the top level of his career in boxing. His strict diet chart, which he follows profoundly, keeps him in perfect shape. In this article’s next section, we are mentioning his diet plan. So have a look for further follow-up.
Gennady “GGG” Golovkin Diet Plan
The iconic boxer, Gennady “GGG” Golovkin, who is known for his fiery stances like his left-hand moves and thudding right hook has defeated his opponents in a manner that is worth appreciating. H is also known for his immense speed, quickness, and agility, and even his offensive stance.
Many fans stand in wonder of Gennadiy Golovkin’s incredible stamina, and the way he can maintain throwing various aggregates in each round. To preserve his individual technique, nevertheless, Gennadiy Golovkin needs a lot of fuel in the tank. That’s where diet and nutrition come into action.
For someone renowned for his bold“Mexican style” of boxing, Golovkin is also a huge supporter of the country’s food.
I love eating Mexican food. There is a restaurant in Big Bear, Hacienda. We eat there several times every week. I like the red salsa, the ribs, shrimp, and chicken. I will eat steak once or twice every week. I won’t eat bread, sweets or junk. No sodas. When I am not training I love steak. Lots of steaks.
For Golovkin, no matter where he is in the world, every day starts and finishes with a phone call to his wife, Alina Golovkina, and their two children. Family represents a big piece in his daily routine; it’s where his impulse originates from, “When I wrap my hands, I do it for my family. I owe my courage to them and also my success. That’s why I fight,” he says.
Gennady “GGG” Golovkin runs about 7,000 calories every single day from his training and workouts and he has to eat almost the same to keep up his muscles. He divides his meals into 6 meals every day. His first feast comes at 3 am when he drinks his first protein shake. Throughout the day, the Filipino eats his beloved dishes like Tinolang Manok (Filipino-style chicken soup), and beef tapa, a common Filipino dish made from strips of steak marinated in soy sauce and garlic.
Throughout the day, he makes sure to drink a lot of water too as hydration is necessary for him to undo all the cramps and pains from the workout. Besides this, he will have 6 meals that are described by him in the following manner. He says, “I drink lots of water all day. For breakfast, I will have oatmeal, eggs, and juice, all flavors. I will have a smoothie after working out with whole foods, no supplements or powders. For lunch, I will have grilled chicken, potatoes, and a salad with ranch dressing. I will have another smoothie after the run. Dinner is steak, mixed vegetables, and a potato. I eat until I am full.”
For him, sometimes managing his weight could be a bit of a problem. He has been asked this question in many interviews. For this, he says that he doe not eat too much but he rather eats smart. He likes to complete his overall calories every single day which keeps it manageable. In his words, “No. I am a small middleweight. I eat more and I eat smart but I do not overeat. I [have] always come into camp at a good weight.”
His routine changes a bit when he is going out for the match. He likes to stock up on carbs too which gives him energy. In his words, “I will eat breakfast with my team…my corner. [I will eat] a lot of carbs like oatmeal, pancakes, potatoes, plus eggs. I’ll rest and have a snack around 1 P.M. Dinner will be at 4 P.M. with my team. I usually eat salad, pasta, chicken, and fish. Nothing fried and nothing heavy.”
It is quite true that Gennady “GGG” Golovkin has never really come across any kind of defeat in his life which means there is a lot of celebration feasts afterward and Gennady “GGG” Golovkin like to celebrate it with lots of steaks! After a huge fight, he doesn’t go to eat and smash the junk food that he can find in his way neither does he overdo it in the gym. Instead, Gennady “GGG” Golovkin likes to balance it out. In his words, “I never get out of shape or overweight. I have an active son and he keeps me in shape doing things together.”
Gennady “GGG” Golovkin loves to be strict with his diet and he has a few staples which allow him to work at his side. He follows a fitness routine that helps his body to have maximum benefits as it can give, He has not revealed a lot about his fitness routine and diet especially during the season, instead of saying that he eats whatever he likes but he lies to stay away from processed foods, sugar, and soda while he is training.
Gennady “GGG” Golovkin doe not share much, but in his interviews, he has explained what all comprises of his diet epically in the training camp. And even though his diet routine changes every single day, here is a sample diet plan for Gennady “GGG” Golovkin who eats 5 to 6 meals throughout the day:
- Start with a small bowl of oatmeal
- 2-3 boiled eggs
- 2 whole-wheat bread slices
- Avoid fruit juices
- Have some black coffee, no cream or sugar
- Grilled Chicken or fish
- A small plate of pasta
- Grilled or smokes chicken or turkey breast
- Half a cup of brown rice
- Some fruit or vegetables
- The glass of protein shake
This will be an important meal because your muscles will be exhausted after the training. You will need carbs and protein.
- Salmon or chicken or grilled steak
- Side of salad
Throughout the day he likes to stay away from sugar and drinks gallons of water. He likes to change the quantity of his carb intake which depends on the intensity of the workout and training that he is doing. Gennady “GGG” Golovkin might not follow the same diet every day but now we know his eating patterns to take down his opponents.
Gennady “GGG” Golovkin loves to eat and it is a fact well bow by his coach too who says, “He eats every day and he eats like a horse! He loves to eat. He loves meat, he loves steak. In fact, we had steak last night. He loves steak and potatoes, and Mexican food. He doesn’t have a problem with weight because he’s a small middleweight.”
Something the coach also adds about the weight during the match and says, “The WBC has a 30-day weigh-in, which is within a tenth, and we’re supposed to record it. For his last four fights, Golovkin has weighed 164 or 163lbs. Kell is a big welterweight. I bet you [he will be heavier than GGG on fight night]. Usually, Golovkin weighs 169 or 170lbs [on the night] which is 10lbs heavier [than the middleweight limit]. I bet you Kell will be heavier.”
That was all about the diet plan of Gennady “GGG” Golovkin which he follows every single day without fail. There are some fails in between in which Gennady “GGG” Golovkin takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.
Gennady “GGG” Golovkin Supplements and Nutrition
Supplements in a great part of any sportsperson’s routine as it helps develop the body and recovers the lost and essential nutrients. However, for boxers who want to take their fitness to the next level, adding supplements to their diet can play a major role in it. Gennady “GGG” Golovkin likes to add some supplements to his workout routine to increase his performance and strength in the fitness world.
There are six main supplements that Gennady “GGG” Golovkin clearly considers taking to develop his nutrition and training execution. This involves the following:
- Whey Protein– Whey protein is one of the most common supplements that every sportsperson takes in his diet. It is a great way to quickly fill up the protein requirements for any sportsperson. Gennady “GGG” Golovkin takes a protein shake right when he is up in the morning before he starts his day.
- Creatine-Creatine is a different supplement that gets thrown about in the fitness industry, but how does it really profit Gennady “GGG” Golovkin? Well, what creatine is renowned for is boosting your muscle mass and strength production.
- Caffeine-Now this a thing that you will clearly be more intimate with – particularly if you are the kind of person who requires a coffee or two in the morning to provide you that energy boost to begin the day! A cup of coffee is quite natural for Gennady “GGG” Golovkin to have.
- Fish Oil– Fish oil is quite a necessary part of Gennady “GGG” Golovkin as it gives a boost to his healthy lifestyle in general.
- Multivitamin-Like the above, multivitamin supplements are not necessary as you can easily get it from your diet but when you are bringing as much as Gennady “GGG” Golovkin, you might want to consider taking this.
- CBD Oil– CBD is an acronym for cannabidiol. Not like marijuana, CBD does not have any psychoactive characteristics. It might be used by boxers like Gennady “GGG” Golovkin.