Category: Nutrition & Performance

Cutting weight is one of the hardest parts of a fighter’s journey — physically, mentally, and emotionally. But the biggest danger isn’t always the cut itself.

It’s what happens after the weigh-in.

Many fighters experience the post-cut crash:

• Extreme fatigue
• Brain fog
• Weakness
• Stomach discomfort
• Emotional drop-offs
• Poor fight-night performance

The good news? Crashing isn’t guaranteed. With the right rehydration and refueling plan, you can stabilize energy, restore strength, and feel sharp when you step into the cage.

This guide shows you how to avoid the crash and recover the right way after cutting weight.

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One of the most overlooked parts of a fighter’s career is what happens between fights. While fight camp gets all the attention, the weeks and months outside of camp often determine how easy (or painful) your next weight cut will be.
Staying within a healthy, manageable range allows you to train better, feel better, recover faster, and start camp without the panic of losing 25+ pounds.

Managing weight between fights isn’t about dieting year-round — it’s about consistency, smart habits, and avoiding extremes.

This guide breaks down how fighters can maintain a healthy walking weight without sacrificing strength, performance, or sanity.

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Alcohol is a normal part of social life for many athletes — but for fighters, it carries specific performance consequences that can hurt conditioning, recovery, and fight readiness. You don’t need to swear off alcohol forever, but understanding its effects helps you make smarter decisions during training camps, recovery weeks, and downtime.

Even small amounts of alcohol can influence reaction time, hydration, sleep quality, and muscle repair — all of which matter in MMA, Muay Thai, boxing, and grappling.

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Joint health is one of the most overlooked parts of MMA and combat sports training — until pain shows up. Whether you’re striking, sprawling, grappling, or grinding through conditioning, your joints take constant impact. Supporting them with the right supplements can reduce inflammation, improve mobility, and help you recover faster between sessions.

This guide breaks down the best supplements for keeping your joints strong, stable, and fight-ready.

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More MMA athletes are turning to plant-based nutrition to improve endurance, recovery, and overall performance. While old-school training culture often emphasized meat-heavy diets, today’s fighters are proving that you can fuel strength and explosiveness with plants — and do it without sacrificing power.

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Introduction

Sparring demands the highest combination of skills you’ll use in MMA — speed, timing, explosiveness, cardio, focus, and reaction time. But even skilled fighters underperform when they show up under-fueled. The right pre-sparring meal can make the difference between sharp and sluggish, between controlled rounds and getting gassed halfway through.

Fueling your body properly isn’t complicated, but it does require timing and smart choices. Here’s how to eat before sparring so you feel powerful, focused, and conditioned when the rounds begin.

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Introduction

Fighters have busy schedules. Between training sessions, work, school, and recovery, there isn’t always time for full meals. That’s why having healthy, portable snack options is crucial. Good snacks keep your energy steady, support muscle repair, and prevent you from reaching for junk food when you’re hungry and rushed.

Here are the best grab-and-go snacks for fighters who need fuel fast — without sacrificing nutrition.

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Introduction

Combat sports demand a unique level of intensity. Fighters sweat more, push harder, and train longer than most athletes — which means they lose more than just water. They lose electrolytes, the minerals that keep the body functioning smoothly. When electrolyte levels drop, performance drops with them.

Understanding electrolytes is one of the simplest ways to improve endurance, reduce cramping, and prevent fatigue during training. This guide breaks down why they matter and how fighters can manage them correctly.

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Introduction

Fighters need a unique mix of strength, power, and endurance. That means your nutrition has to support heavy lifting, explosive movements, long training sessions, and fast recovery. Balancing your macros — protein, carbs, and fats — helps your body perform at its best without feeling sluggish or burned out.

You don’t need a strict diet or complicated formulas. With a basic understanding of how each macro works and how to mix them, you can fuel every session and stay consistent week after week.

Here’s a simple guide to balancing macros for strength and endurance.

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Introduction

Rest days are just as important as training days. Your body repairs muscle, restores energy, and recovers from the stress of hard workouts. But many fighters aren’t sure how to eat when they’re not training. Do you cut calories? Eat normally? Change macros?

The good news is that rest-day nutrition is straightforward. You don’t need strict rules — just a few simple adjustments to support recovery while keeping energy levels steady.

Here’s what fighters typically eat on rest days and how you can structure your meals.

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