From Salad to Red Snapper, Here’s How Unified Champion Errol Spence Jr. Makes Weight for a Fight

Published 12/04/2020, 1:18 PM EST
LAS VEGAS, NV – DECEMBER 12: Boxer Errol Spence Jr. poses on the scale during his official weigh-in at the MGM Grand Garden Arena on December 12, 2014 in Las Vegas, Nevada. Spence will meet Javier Castro in a junior middleweight bout on December 13 in Las Vegas. (Photo by Ethan Miller/Golden Boy/Golden Boy via Getty Images)


Undefeated champion Errol Spence Jr. will return to the ring on December 5th against Danny Garcia. This is yet another high-profile fight towards the end of the year after COVID-19 shut down the sport for months.

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So ahead of his title defense, let’s take a look at how the unified champion makes weight for all his fights; and what his diet entails.

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LOS ANGELES, CA – SEPTEMBER 28: Referee Jack Reiss in in the ring with Erroll Spence Jr. after he defeated Shawn Porter in their IBF & WBC World Welterweight Championship fight at Staples Center on September 28, 2019 in Los Angeles, California. Spence, Jr won by decision. (Photo by Jayne Kamin-Oncea/Getty Images)

Many fighters will tell you making weight is the most difficult part of their training camp and it’s no different for ‘The Truth’. His walking weight outside the camp is usually 170 lbs, and he fights at welterweight, which is 147 lbs. So for every fight, Spence Jr. has to cut 30+ lbs.

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What does his daily diet include?

According to GQ, his day starts with either oatmeal, eggs with avocado and spinach, or a PB&J sandwich with almond milk. This usually marks his first meal and is the pre-workout meal that he has before heading to the gym.

As his second meal of the day, the champion has a salad for lunch. This salad is usually a simple, spinach or kale salad with dressing.

FRISCO, TX – JUNE 16: Errol Spence Jr. knocks out Carlos Ocampo in the first round of a IBF Welterweight Championship bout at The Ford Center at The Star on June 16, 2018 in Frisco, Texas. (Photo by Tom Pennington/Getty Images)

His dinners usually vary from time to time. It could be sweet potato with baked or grilled red snapper or brown rice with salmon. And the champion likes to keep it this way, so he maintains a clean and adequate diet.

He admits that as a younger fighter he would snack on some candy, however has to refrain from that now since he’s older.

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Can Errol Spence Jr. also cook?

It may come as a surprise to many, but yes, Errol Spence Jr. cooks his own food. He talks about his cooking skills on multiple occasions and credits his parents for it. His favorite food to cook in camp is Spaghetti, while he also enjoys barbeques.

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Although, he does have unconventional practices, as he has admitted to putting an egg-whites in a PB&J sandwich. We’re not sure how many culinary experts would agree with that. However, despite his cooking prowess, Spence Jr.’s biggest asset is undoubtedly his boxing ability.

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Leonardo Carvalho

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Leonardo Carvalho is a Boxing Writer for EssentiallySports. Before working as a boxing web journalist, Leonardo dabbled in roles ranging from an SEO specialist to a Chegg expert. Alongside his current role, Leonardo runs a YouTube channel where he combines his passion for fitness with sports.

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