Welcome back to The Combat Blueprint, where I am continuing a deep dive into the many elements that go into a professional fight camp. In the last post, I covered the basics behind the physical conditioning aspect of training such as the endurance, strength and agility work that is necessary to obtain the attributes needed for success in competition. Today, I am going to cover nutrition, another vital, yet often overlooked element of a successful camp. Good nutrition fuels athletes for the highly intense and physical training sessions that will take place as well as aids in the recovery between sessions. It is also a vital aspect when it comes to the weight cutting period of a camp, as it allows fighters to make weight without compromising performance.
Nutrition for Athletic Performance
The saying, ‘You can’t out train a bad diet,’ is especially true for fighters due to the intensity at which the training takes place. Adequate nutrition ensures that an athlete has the nutrients to perform at their peak for long durations. Improper nutrition can lead to:
· Reduced energy levels, affecting training intensity
· Poor recovery, including higher risk of injury
· Loss of muscle mass during weight cuts
A combat athlete requires a delicate balance between caloric intake and expenditure depending on what phase of the training camp they are in. In the earlier stages, the main focus is to fuel the high intensity training sessions, whereas the later stages are centred on making weight and cutting safely.
-Fuelling Training sessions
Eating a mix of simple and complex carbs is going to provide the body with the fuel needed to perform at high intensity for longer periods. Smaller pre training meals can be beneficial for promoting performance; however, meal size and content varies dependent on how close before sessions the meal is. It is common practice to have smaller, carb dense meals, consuming a minimum of 30-60g of carbs from 1-2 hours before sessions to fuel the workouts such as bowls of fruit, Greek yogurt with honey, oats or other variations of smaller sized meals. Heavier meals can be eaten from 3-4 hours before training such as rice and chicken.
-After training meals
Straight after training it is advised to consume a rich source of protein and carbohydrates to promote muscle recovery. 20-40g of protein after an intense session is ideal to preserve muscle tissue. Examples include protein shakes, meat, eggs, fish, Greek yogurt with fruit and peanut butter. It is also a rule of thumb to replace 150% of fluids lost after training or 16-24oz per pound lost.
Foods to Prioritise and Avoid for Fighters
Prioritise:
· Proteins – Chicken breast, turkey, lean beef, eggs, fish (Salmon, tuna), tofu, lentils.
· Carbohydrates – Sweet potatoes, brown rice, oats, quinoa, whole-grain bread, fruits (berries, apples, açai)
· Fats – Avocado, nuts, seeds, olive oil, coconut oil
· Vegetables – spinach, kale, broccoli, bell peppers, asparagus, carrots
· Hydration – water, electrolyte drinks, coconut water, herbal teas
Avoid:
· Sugary foods – sweets, fizzy drinks, pastries, sweetened cereal
· Processed foods – packaged snacks, fast food, frozen meals, white bread
· High sodium foods – crisps, canned soups, processed meats.
· Fried food – fried chicken, fried onions, fries
· Alcohol – beer, wine, spirits
Hydration – A Guide to Cutting Weight
Hydration is also an important aspect of maintaining high level performance throughout a camp. Dehydration can lead to:
· Fatigue and muscle cramp
· Reduced focus and mental clarity
· Increased risk of injury
Fighters are especially at risk of dehydration when cutting weight. To counter this, competitors must prioritise consistent water intake throughout the training process and ensure proper electrolyte balance.
Weight cutting can be strenuous on the body and can lead to negative health implications when done wrong. Throughout camp, weight should be managed to such a degree so that in the week before the fight, the cut puts minimal stress on the body. This is managed through a calorie deficit to ensure a healthy and consistent weight loss, without giving up too much size that could be beneficial for competition. The week of the weight cut, hydration is the most important aspect to keep a fighter healthy, as most weight lost in this period is water weight. It is not advised to minimise water intake, but rather to manipulate it. For example, UFC fighters are advised to drink the following amounts of water 5 days out from the weigh in:
· 1st day – 2 gallons
· 2nd day – 1 gallon
· 3rd day – 1 gallon
· 4th day – 0.5 gallons
· 5th day – 0.25 gallons
· Weigh-in day – No water until after weigh-in
This process of gradually decreasing water intake is known as, ‘flushing mode,’ and it causes the body to down-regulate its aldosterone, a steroid hormone that conserves sodium and secretes potassium. When the water intake is suddenly cut back towards the end of the week, the body is still in flushing mode, so a fighter will still be urinating at a frequent rate despite not consuming any water. Since more fluid is excreted than taken in, the fighter will undergo rapid weight loss. This process is then aided by low consumption of carbohydrates, as 1 gram of carbs tends to hold 2.7 grams of water, which counters the dehydration system. The last few pounds are usually cut through extensive sweating from low intensity drills or time in a sauna.
The next Instalment of The Combat Blueprint I will be detailing a day in the life as I prepare for an upcoming grappling competition. From all the meals that fuel my training, to the workouts that sharpen my skill and condition and the mental practices that keep me focused and resilient, this post will tie together all the elements we’ve explored so far. Stay tuned for a behind-the-scenes look at how it’s all put into action, balancing the physical, technical and mental demands of combat sports preparation.
Fail to prepare - Prepare to fail
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