Fight camp isn't the time to experiment—it's time to execute.
You’re here because you understand good nutrition can win or lose fights. So today, let’s remove the guesswork entirely.
Here's your Complete Fighter Nutrition Blueprint:
✅ Meal Timing:
Breakfast within an hour of waking (protein + carbs)
Meals 2–3 hours before training (high-carb, moderate protein)
Immediate post-training meals (carbs + protein, moderate sodium)
✅ Macros Simplified:
Protein: 1.6–2g per kg of bodyweight
Carbs: Adjust based on training load (higher on sparring days)
Fats: Enough for hormone function (roughly 0.6–0.8g per kg)
✅ Supplements that Actually Work:
Creatine: 5–8g daily for strength
Beta-Alanine: 3–6g daily for endurance
Sodium/Electrolytes: Daily for hydration
✅ Hydration Strategy:
Baseline 3–4 liters daily, adjust with sweat rate
Sodium intake steady until final fight-week taper
✅ Common Mistakes to Avoid:
Dropping carbs prematurely
Under-eating when training volume peaks
Completely cutting sodium too early
You've got the structure, now put it to work.
Want 50+ Fighter Recipes That Actually Fit Your Camp?
If you found these templates useful, you’ll love the Athlete’s Appetite Fighter Cookbook — packed with over 50 recipes built for fight prep, refuel, and recovery
✅ High-carb, low-fat sparring fuel
✅ Refuel dishes for post-weigh-in
✅ Shredding meals that don’t kill your performance
✅ Quick, affordable options you can actually stick to
Get the Fighters Cookbook below
⬇️Grab the Cookbook Here
— Athlete’s Appetite Team
