Fueling Your Combat Sports Training: A Guide to Proper Nutrition

Combat Sports Nutrition offers a book that helps athletes understand how nutrition can boost training and recovery.

Fueling Your Combat Sports Training: A Guide to Proper Nutrition

Are you looking to take your combat sports training to the next level? Well, proper nutrition is the key to getting the most out of your workouts and making sure your body recovers quickly. We’ve put together a guide to help you navigate the world of sports nutrition and give your body the fuel it needs to perform at its best.

Macronutrients: The Building Blocks of Proper Nutrition

Before we get into specific foods and supplements that can help your training, it’s important to understand the three macronutrients that should be present in every meal:

  • Protein: essential for muscle growth and repair.
  • Carbohydrates: the primary source of energy for your body.
  • Fats: vital for hormone production and to provide your body with long-lasting energy.

So let’s dive into some specific foods that will give your body all the macronutrients it needs during training.

Pre-Workout Nutrition

What you eat before your workout can have a big impact on your performance. Focus on simple, easily digestible meals that are high in carbohydrates and moderate in protein:

  • Oatmeal with milk and a banana
  • Apple slices with almond butter
  • Smoothie with Greek yogurt, frozen berries, and spinach

Post-Workout Nutrition

After your workout, your body needs a mix of protein and carbohydrates to rebuild and recover. Aim to eat within 30 minutes of finishing your workout:

  • Protein shake with banana and almond milk
  • Chicken breast with sweet potato and broccoli
  • Salmon with brown rice and roasted vegetables


In addition to whole foods, supplements can also help support your training:

  • Whey protein powder: a quick and convenient source of protein to help rebuild muscle after workouts.
  • Caffeine: a natural stimulant that can improve performance and delay fatigue.
  • Creatine: helps increase muscle mass and strength.


Don’t forget the importance of hydration! Drink plenty of water throughout the day to support your training. And during long workouts, consider adding a sports drink to replenish electrolytes lost through sweat.

Final Thoughts

Now that you have a better understanding of proper nutrition for combat sports training, you can take your workouts to the next level. Remember to focus on a balance of macronutrients, simple meals before and after workouts, and proper hydration. And don’t forget, a little humor can go a long way in keeping you motivated!


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