Nutrition

Updated: Apr 27, 2023 Share

"Abs are made in the kitchen"

This phrase is deceptively truthful. In a fight you want to be at your absolute best shape possible, and if you haven't been giving your body the nutrition it requires, it will negatively affect your performance.

• First time fighters

  Do not cut more than 4% of your body weight

  Cutting weight is an enormous stressor on your body, and you need to ease into it to find where your performance maximum is.

  And remember, it's a fighting competition, not a weight cut competition .

• Amateur Fighters

  Don't cut more than 8% of your body weight

  Without a professional nutritionist, cutting more than 8% is dangerous, especially if you are already lean.

  And remember, it's a fighting competition, not a weight cut competition .

• Diet

  There is no one diet that is best for everyone. Every body is different , and best thing you can do is to experiment and see what works best for you.

  Experiment to find what works for you and then stick with it to see maximum effect.

  James Nichol has a ton of great advice on his Instagram if you are unsure where to start.

• Alcohol

  Don't drink any alcohol three weeks out from fight day

  Alcohol is one of the most negative foods you can consume when getting ready for a fight. It slows muscle recovery, interfeers with sleep, and if you start, it becomes increasingly difficult to stop.

  There are exceptions to every rule, and you should feel free to have a glass of wine if you're at a dinner party, or a beer if out with friends, but avoid liquor likes it's the plague.

• Frozen Foods

  Very similar to alcohol, frozen foods have nothing that will help you, and a lot that will actively work against your goals.

  You shouldn't make drastic changes to your diet within three weeks of your fight, as those are typically very difficult maintain and "cheating" can really mess up your goals.

  Thus, four to six weeks out, experiment with replacements to any frozen food that you can think of. The goal is not to "give up" food, but to replace it temporarily with a healthier alternative. If you really like frozen pizza, consider getting fresh baked bread and making bruschetta. Or order a small pizza, or try your hand at making your own pizza with fresh veggies. You can get fresh dough from groceries such as Trader Joes or co-ops.

• Simple recipes

  Breakfast Burritos : a favorite of mine on training days

  Baked Carrots and Potatoes : stores well and great for snacking on or adding to meals

  Greens Salad with Chicken and Thai Style Sweet Chili Sauce

• 6 Meals a Day for Weight Loss

  Link to source  (WebMD), my take aways are ↓:

  • Many meals a day does not increase your metabolism
  • Many meals a day can help you control cravings and appetite
  • High fiber foods help you feel full for longer
• Fight Week Weight Cut Manual

  Link to source  (@condition.nutrition ), PDF contains ↓:

  • Lots of "do not" (unsafe) weight cut methods
  • Lots of "do" (safe) weight cut methods
  • Advice on foods to eat directly after weigh in
  • Advice on foods and meals for healthy week-of eating
• Intermittent Fasting (16|8 strategy)

  Link to source  (healthline), my take aways are ↓:

  • Once or twice a week, fast for 16hrs, eat for 8hrs
  • • For those 16hrs, only zero-calorie drinks (water, tea, plain coffee)
  • Several links to studies showing IF to be safe and effective
  • • Especially for controlling cravings and blood sugar levels
  • UNSAFE for some people
  • • Diabetics, postmenopausal, pregnant, those wishing to become pregnant
• Diet-boosting foods

  Link to source  (Medline Plus), has lots of links to studies showing what foods are ideal for individual goals. My key take aways are ↓:

  • keep plenty of raw fruits/veggetables on hard for snacking to keep crazings at bay
  • beans are excellent sources of protien and fiber
  • whole grains should be at least half of the grains you eat
  • nuts are great in small quantities as they are high in things like fiber, protien, and healthy fats, but are also high in caloric count
  • Seafood is high in nutrients and heart-healthy fat, but should be eaten in moderation due to ocean polution