Creating Your Fight Camp Nutrition Strategy
Author’s Note: This short article summarises some of the key points from Making Weight in Combat Sports. The aim of this article is to translate combat sports nutrition research into practical, actionable advice for fighters, helping to bridge the gap between science and practice.
Background
Weight classes exist in combat sports to promote fair matchups of similar-sized opponents.
Many athletes aim to compete in the lowest weight class possible, believing this gives them a competitive edge.
Dehydration and energy restriction, both short- and long-term are often used to make weight.
This article outlines key principles to make weight gradually and avoid negative health and performance effects associated with traditional weight-making strategies.
Assessment
Body composition should be assessed (for example, by DEXA scan or skinfold measurements*) to determine an athlete’s current percentage of body fat and lean mass, which can then be used to guide the nutritional strategy.
Resting metabolic rate (RMR), which is the number of calories your body needs to function at rest should also be assessed. The Cunningham equation is recommended if you have an accurate body composition measurement**, shown below.
RMR = (lean body mass in kg X 22) + 500.
Once this data has been collected, nutritional habits to be improved should be identified, then an individualised nutrition strategy can be developed.
Nutrition Strategy
There is no one-size-fits-all approach, as every individual presents a different case, but daily calorie intake should be at least equivalent to RMR.
Below are recommended guidelines for macronutrient intakes conducive to fat loss over the ‘fight camp’ period, i.e. the weeks and months prior to the fight where body fat is being reduced.
Protein intake should be high to maintain lean mass while in a calorie deficit. Consuming 2-2.5g per kg of body weight is recommended.
Carbohydrate intake should be predominantly from low GI sources, and in the case of pre-exercise, should be consumed approximately 3 hours before training. A range of 2-5g per kg body weight is recommended.
Fat intake is important for overall health, including immunity, hormonal function, and vitamin absorption. A daily fat intake of 0.5-1g/kg is recommended.
A good starting point within these ranges has come to be known as the 3-2-1 principle, referring to an intake of 3g/kg carbohydrate, 2g/kg protein, and 1g/kg fat.
Hydration should be promoted throughout the day but especially before, during, and after training. Hydration status can be assessed by recording weight losses from training (and ensuring this fluid is replenished), as well as monitoring urine colour.
An example day is given below, showing how food and drink intake could be periodised across the day based on an athlete’s training schedule.
Source: Langan-Evans, Carl & Close, Graeme & Morton, James. (2011). Making Weight in Combat Sports. Strength & Conditioning Journal. 33. 25-39. 10.1519/SSC.0b013e318231bb64.
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Author notes and comments
*InBody Machines using bioelectrical impedance analysis have gained popularity in recent years as a way to measure body composition. All methods have their pros and cons, and none are perfect, but this could be seen as a suitable alternative.
**If you don’t have an accurate body composition measurement, you can use the Harris-Benedict equation.
References