The Combat Athlete’s Nutrition Plan

Product Description

The best conditioned fighter still loses if they made weight wrong. Nutrition is the third weapon.

Combat sports demand more from nutrition than any other athletic discipline. Fight camp requires fuelling two-a-day sessions at extreme intensity. Weight class competition requires managing body composition and acute weight manipulation. Competition day requires arriving with full glycogen, complete hydration, and optimal performance capacity. And recovery between camps requires rebuilding the physical resources depleted by the preceding preparation.

The Combat Athlete’s Nutrition Plan addresses all of these demands with specific, evidence-based protocols designed for the unique nutritional environment of competitive combat sports.

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What’s Inside

9 chapters. 67+ pages. The complete combat sports nutrition system.

Chapter 1 — Energy Requirements for Fight Camp Why most fighters dramatically underestimate their caloric needs. TDEE calculation for two-a-day training (often 3,800–4,800 kcal per day for hard camp days). Energy periodisation — matching caloric intake to daily training demand for better body composition and training quality.

Chapter 2 — Protein for Combat Athletes Why protein requirements are 60–100% higher than general population recommendations. The 2.0–3.0g/kg BW range across camp phases. Protein distribution for two-a-day training contexts. Pre-sleep casein protocol. Protein timing in the between-session window that determines PM session quality.

Chapter 3 — Carbohydrates: Fuelling the Fight Why glycogen is the fight fuel — and what happens when it’s depleted. Carbohydrate targets across camp phases (5–8g/kg BW). Carbohydrate periodisation: training-high, rest-low. Glycogen loading post-weigh-in: 8–10g/kg BW for 24–48 hours to superload glycogen before competition.

Chapter 4 — Fats, Micronutrients, and Immune Health Minimum fat intake for testosterone production. Omega-3 protocol for fighter recovery (2–4g EPA+DHA daily). The fighter’s micronutrient priority list: Vitamin D, iron, magnesium, zinc, Vitamin C. Immune support during the ‘open window’ after maximal sparring sessions.

Chapter 5 — Nutrient Timing Around Training Pre-AM session fuel (60–90 minutes before). Pre-PM session top-up. Post-training windows — twice daily in two-a-day camp, both critical. The between-session window that separates fighters who recover between sessions from those who don’t. Pre-sleep protein.

Chapter 6 — Body Composition Management The training weight vs competition weight vs performance weight distinction. The 8-week body composition phase: from off-season lean bulk to competition lean. Expected weight loss rates by camp phase. How to manage lean mass gains in the off-season to improve competitive year-round.

Chapter 7 — The Weight Cut: Science and Protocol The three components of acute weight loss: glycogen and water (75%), extracellular fluid (20%), true fat (optimal but limited in final week). The 8-week body composition phase that minimises acute cut requirements. The water loading and reduction protocol with day-by-day detail. The post-weigh-in rehydration protocol — 1.5L per kg cut, with electrolytes. Refeeding syndrome risks. The weight class decision framework.

Chapter 8 — Competition Week and Fight Day Nutrition The complete competition week timeline from 7 days out to fight day. The evidence-based pre-fight meal protocol. Fight day hydration. Caffeine timing for competition. The hour-by-hour post-weigh-in reload protocol.

Chapter 9 — Recovery Nutrition and Post-Fight Rebuild Immediate post-fight (0–2 hours): protein, carbohydrate, rehydration. The 48-hour recovery protocol. Hormonal restoration after the caloric restriction of camp. Iron restoration post-fight for female fighters. The 1–4 week nutritional rebuilding phase before the next camp.

Appendix A — Sample meal plans, weekly tracking templates, daily nutrition log Appendix B — 8 Fighter Nutrition Principles, macronutrient quick reference, supplement stack, weight cut decision matrix, discipline-specific caloric guide, nutrition self-assessment

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Who This Is For

• Competitive fighters at any level who want to stop guessing about fight camp nutrition
• Anyone who has made weight wrong and paid the performance price
• Fighters who train hard but feel their nutrition is not matching their training investment
• Coaches and trainers wanting an evidence-based nutrition framework for their fighters

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What You Get

✓ 67+ page PDF — immediate download ✓ 9 chapters of fight-specific nutrition science ✓ Complete weight cut protocol with day-by-day detail ✓ Post-weigh-in rehydration protocol ✓ Discipline-specific caloric guides (MMA, boxing, wrestling, Muay Thai) ✓ Meal plans and tracking templates ✓ Supplement stack with evidence grades ✓ Guide 2 of 5 in the Combat Sports Series

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For informational purposes only. Weight cutting carries health risks — consult a qualified sports dietitian and medical professional before implementing acute weight management strategies.