Nutrition Basics for Fighters


One of the main barriers most fighters face is nutrition. Just like workouts, you may not be sure what to eat, how much and when.

When you don’t fuel yourself with the right foods you will not only decrease your performance but you will actually sap you energy, make you feel sluggish, increase inflammation and add unwanted weight, especially around the belly.

In MMA and Combat sports, there are many different nutritional areas that a you must focus on:

A) Daily nutritional intake
Pre and Post Workout Nutrition
C) Water Intake

Today we are going to talk about your daily nutritional intake.

Get excited about your nutrition. It’s your body and you should understand everything you are putting into it.

Clean nutrition combined with your weekly workouts and combat skill training, your body will have no choice but to respond accordingly. Following these guidelines will move you from a possible dream to a virtual certainty.

nutrition for fighters3
You need to put 100% into your training and 100% into your nutrition and what goes into your body.
Let’s get started!
The nutrition needs of Combat athletes and physically active individuals differ from sedentary individuals in that physical activity boosts caloric needs. However, certain guidelines and recommendations that sedentary populations employ may apply to athletic populations (i.e., timing of nutrient intake, increase carbohydrate consumption, etc).
Therefore, it is important to understand the basic, underlying principles of nutrition and nutrients so this information can be understood and applied in practice.



1. Carbohydrates – provides energy for the body
2. Protein – rebuilds and repairs tissue and helps to build muscle and fat loss
3. Healthy Fats – part of all cells and protect internal organs and provide fat-soluble vitamins
4. Water – most important nutrient for the body, 60% of the body, without any water we can only last a couple of days before we die, we can last about 30 days without food

– Vitamins and Minerals regulate varies body processes
– They work in different cells
– Vitamins and minerals DO NOT PROVIDE ENERGY – a lot of people will be taking a vitamin supplement and think that their energy is higher – that is physiologically impossible unless you are deficient in a mineral – in in our society (Western) the levels of very low deficiency is very low

– Carbs 4 Kcal/g
– Protein 4 Kcal/g
– Fats 9 kcal/g – that is why they must monitor fat intake
– Alcohol – 7kcal/g
– Water 0kcal/g


scrambled eggs

– Whole Foods, Clean Foods, Real Foods
– Lean Proteins, real meats like chicken, fish, turkey, lean ground beef – unless your are Vegan
– COMPLEX Carbs – veggies and fruits
– Real fruits like strawberries, apples, oranges, bananas, etc
– Real vegetables like broccoli, spinach, cauliflower, carrots, etc
– Healthy Fats – Olive oil, omega fish oil
– Real drinks like water, green tea and non-sweetened iced tea



DO NOT pollute your body with
• processed foods,
• packaged foods,
• deep fried foods
• take out like McDonald’s,
• junk food,
• soda/pop,
• alcohol
• frozen microwave meals

Real foods don’t have as many calories, and they don’t have near the amount of terrible side effects.

Stick to the real foods and you’ll be sure to hit your weight loss goal.



1. Eat 5-6 small meals/snacks throughout the day. This is important to keep your energy levels high all day long
2. Eat about 3 hours apart to help keep your fat burning metabolism revving.
3. Eat proteins with each meal and mix up your protein sources as well. Proteins are the building blocks of your body and muscle and aid in fat loss.
4. Eat your carbs in the am when you body can tolerant the glucose. Also eat a starchy carb (potatoes or rice) 45-60 minutes after your training session to replenish your glycogen levels lost during training so your body burns fat and not your valuable muscle.
5. Eat vegetables with each meal. Vegetables are low in calories while your body uses energy to digest them.

Daily Nutritional Intake

Training Day:
Breakfast: protein/carbs/fat
Mid-morning: protein/veggies
Lunch: protein/complex carb/veggies
Mid-afternoon: protein/veggies
Evening (after exercise): protein/carbs/veggies
Pre-bed: protein/fat

Non-Training Day:
Breakfast: protein/carbs
Mid-morning: protein/carbs/veggies
Lunch: protein/veggies
Mid-afternoon: protein/fat/veggies
Evening: protein/fat/veggies
Pre-bed: protein/fat/veggies


Full PAckage - Nutrition for Combat Fighters

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One Response to Nutrition Basics for Fighters

  1. Unztayble says:

    Thanks Funk. I bought this a few weeks ago and have been reading through it for my training. Really easy to follow and easy to read. Diet for fighting is different from that of a bodybuilder or fitness model, I need this guide. I’m a subscriber for life.

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