Nutrition & Recovery
Essential nutrition and recovery guidelines for combat sports athletes.
Nutrition & Recovery
Essential nutrition and recovery guidelines for combat sports athletes.
Nutrition Guidelines
- Eat plenty of lean proteins for muscle recovery (chicken, fish, eggs)
- Include complex carbohydrates for sustained energy (brown rice, sweet potatoes)
- Consume healthy fats for hormone production (avocados, nuts, olive oil)
- Eat 2-3 hours before training
- Stay hydrated with 2-3 liters of water daily
- Increase electrolyte intake during intense training
- Time your meals around training sessions
- Include colorful vegetables for micronutrients
- Consider supplements like protein powder and BCAAs
- Plan your pre-fight nutrition week in advance
Recovery Essentials
- Get 7-9 hours of quality sleep per night
- Use ice baths for inflammation reduction
- Practice active recovery between intense sessions
- Implement regular stretching routines
- Use foam rolling for muscle recovery
- Schedule regular rest days
- Listen to your body's signals
- Consider sports massage therapy
- Practice meditation for mental recovery
- Maintain proper post-workout nutrition
Pre-Fight Nutrition Strategy
Pre-Fight Nutrition Tips
- Start hydrating properly 48 hours before fight
- Avoid trying new foods before competition
- Keep meals light and easily digestible
- Focus on familiar, proven foods
- Plan your weight cut carefully if needed