What do MMA fighters eat before a fight?

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A large part of the success of mixed martial fighters is due to their commitment to a healthy diet, which has helped them become some of the fittest athletes. As a mixed martial art, MMA combines the skills of several disciplines, such as muay thai, boxing, kickboxing, wrestling, and jiu-jitsu. There are a variety of obstacles that an MMA fighter has to deal with regularly, and the daily life of an MMA fighter is certainly not easy.

Until fight day, one of the biggest challenges is managing their fighting diet and gaining weight. This is why “what do MMA fighters eat before a fight” is important to question. A fighter tends to weigh around 10-15 lbs more than the set limit, then undergo a drastic weight loss, usually referred to as a weight cut. As a result, learning what MMA fighters eat before a fight can help you gain weight more effectively.

What do MMA fighters eat on a normal day? 

Fighters in MMA tend to have a wide variety of eating habits, like most people in general. Some fighters eat much healthier, while others are guilty of indulging in a lot of junk food. There is no secret to a good diet for an MMA fighter, and it’s something that everyone can apply daily: to learn to eat well and eat healthily as much as possible. In terms of junk food, it is still prevalent in our daily lives. When we talk about junk food, we are not only talking about fast-food restaurants offering fried food and soda but also about ready-made meals found in supermarkets that look healthy, but in fact, they are full of bad nutrients for an athlete.

Ideally, an MMA fighter should look to eat a balanced fighter diet meal plan on a typical day. It is important to know that energy-rich foods will help your body train harder and recover better. A fighter needs energy before a hard training session. Following a normal diet involves proper protein, carbs, vitamins, fats, and other nutrients. A healthy diet means also eating whole, unprocessed foods at most meals. Lean meats, nuts, fresh fruits, whole grains, vegetables, unsweetened dairy products, and seeds are the foundation of the fighter’s diet. The diet of an MMA fighter can also consist of various supplements that can enhance their performance. Following such a diet will ensure they’re in peak condition for training and maintaining health and weight

In the following paragraphs, we are going to explain the different components that make up an effective MMA fighter diet:


These are energy-rich foods consumed during the season when calorie and carbohydrate requirements are highest. They are the main source of fuel that athletes need for high-intensity training. According to an article in Livestrong, carbohydrates are important because they help fighters recover from weight loss. They are useful when fighters lose weight to compete in a lower weight class. A great snack before training, or after a weight cut, might be a sweet potato to give the necessary carbs. 


It’s no secret that MMA fighters are muscular and must have an excellent metabolism, as making weight is half the battle of winning an MMA match. As well as building muscle and ensuring the body recovers from their workouts, they should also ensure that they build endurance. The presence of proteins here contributes to an impressive level of supply. There are quite a few examples of food that are high in protein, such as chicken, eggs, turkey, beans, tofu, and cheese.


It’s important to note that fats are part of the fighters’ diet to maintain their immune system. During the off-season, fighters can also consume them when they are engaged in light training. Examples include nut butter, nuts, olives, seeds, oils, and avocados. In the off-season, high-fat diets are beneficial since carbohydrates, and protein intake may be lower because there is less training. As well as carbohydrates, it helps fighters gain weight to level up as they are no longer satisfied with their actual division. To get in shape at a new weight, they change their diet to include more protein after they gain weight.

Fruits and vegetables

In addition to having antioxidant properties, greens have several other benefits. It’s essential to consume them during this season for proper recovery and to support the immune system. When used off-season, they help to maintain health, provide recovery and assist in maintaining body composition. As mentioned above, a similar statement would also apply to the period between weight loss and fighting. Many vitamins, minerals, and fibers are present in fruits and vegetables. Spinach, carrots, tomatoes, broccoli, black beans, and bananas are some examples of foods rich in complex carbohydrates.


Regardless of whether it is in or out of season, it is equally important. If you lack fluids, you will be in a tired state of mind, leading to a loss of energy and laziness. Fluids also help your body absorb nutrients. The point here is that fluid intake is one of the most important factors in enhancing the performance of any fighter or athlete. Despite how easy it may seem to fix the smallest mistake in a fighter’s diet, it can set them back a lot of time and effort.


An MMA fighter’s diet needs to include supplements when necessary. The majority of people get enough protein in their diets daily. Still, athletes who exercise at high intensity, strength, and endurance, need more protein to support muscle growth and recovery. As an example of a well-known supplement, fish oil can benefit an MMA fighter by preventing inflammation caused by high training levels and accelerating their recovery time between training sessions.

What do MMA fighters eat during fight camp?

It’s important to keep in mind that every fighter tends to stick to a different diet. The diet of fighters who maintain their weight well and follow a balanced diet all year round will not require that they make any significant changes to their diet as they maintain their weight well. Fighters that do not keep track of their weight will, however, have to make some dietary changes to their diet to reach the level of training they desire. Cutting weight the final few weeks before weigh-ins will usually require drastic dietary changes regardless of how healthy a diet regularly is. 

The diet should be varied according to the individual’s needs to maintain good health. Two different fighters will require two different plans. The same plan will not work for both. . This is a science governed by a number of rules and varies from fighter to fighter depending on their body type. 

When training or resting, half of the meal with mostly vegetables and fruit is recommended, along with a quarter of whole grains and a quarter of lean protein.

Training sessions, sparring sessions, and workouts can be more frequent in the ‘fight camp’ (the run-up to a fight). To replenish their energy, fighters need about a quarter to a third of their meals to be vegetables, fruit, and lean protein, and a third to half of their meals to be whole grains. According to the intensity of the training for the day, the components of each component will differ.

A diet plan must consider personal requirements and training intensity for an ideal MMA body. The time you invest in making your MMA diet plan will drastically help your personal development and avoid losing time with the wrong diet.

What’s the average calorie intake for an MMA fighter?

There is no doubt that calorie intake will differ from fighter to fighter, as mentioned earlier. To replicate a fighter’s diet, focusing on their calorie intake isn’t the best idea. The number of calories an individual consumes doesn’t reflect if they are eating in a healthy manner or not. Generally, an athlete should be able to consume between 3,000 and 3,500 calories in a day.

Some MMA fighters are larger and will consume more calories, whereas some MMA fighters that are smaller in size will consume fewer calories. It is also crucial to absorb the good calories depending on your needs and at which stage of your training or preparation to gain or lose what is needed depending on which level of preparation you’re at with your body.

What do MMA fighters eat after a weight cut?

As soon as you have gone through a weight reduction, you must do the opposite of what you did to prepare for the weigh-in. In this case, you will try to give your body back all the water, sugar, and minerals you have taken away from it during your weight cut. Proper hydration from the water weight loss is paramount

It’s important to gain weight under good conditions, to respect your body, and to allow time to absorb each component. After a weight loss, drinking water isn’t enough. Here are two basics you need to know.

What you can do to rehydrate quickly

As you restrict your carbohydrate intake during your weight loss program, you must remember that you have depleted your glycogen stores. Glycogen is a molecule in your cells that easily stores water. To ensure full recovery and that all these nutrients are absorbed as quickly as possible, drinking water rich in sugar is essential.

Your glycogen stores need to be replenished

Drinking is not the only thing you will have to do after a weight cut. It would be fair to say that eating is likely your second major activity after your weight cut. Your stomach will have difficulty digesting food until it is well hydrated, so you must get this right. Make sure to focus more on your regenerative drink and only begin to eat once your urine is clear. It’s important that you avoid eating too much at once, just like you avoid drinking too much water. Instead, opt for lighter, more frequent meals and drinks to make it easier for your body to digest the food you eat or drink.

What’s an MMA fighter’s diet like after the fight?

Some fighters let go of their nutrition as soon as the fight is over. There are several reasons for this, but usually, it originates from the fact that they have made many concessions to achieve the physical shape they desire. It’s also quite human to pleasure yourself after a long effort, and we can completely understand what they feel after the effort.

On the other hand, there are MMA fighters who have a healthier diet than the average MMA fighter. In this way, they will be able to stay more stable with their weight before, during, and after a fight. In terms of getting into shape, those who have chosen to eat a healthy and balanced diet will have a much easier time in the different stages of getting into shape if they have followed the right diet plan.


There is no doubt that MMA fighters are some of the fittest people in the world of sports. To be successful, they must be very sharp, stay in shape, and be able to gain weight without it affecting their health. However, the importance of this is based on the fact that food and training go hand in hand, much like fuel to a vehicle. It’s important to vary the diet depending on the individual requirements of each athlete since they have different requirements for their diet. For example, one should not eat a lot of protein throughout the day without having a proper diet plan.

Their conditioning highly depends on a balanced diet containing various proteins, carbohydrates, and green vegetables. The best way to eat healthily is to eat whole, unprocessed foods at most meals of the day. A fighter in MMA generally consumes more carbohydrates and proteins in the off-season (to gain strength and power) and fewer lipids during the season (to improve endurance).

As a final point, it is important to remember that not all diets apply to all bodies. Each and every one of us has specific needs and requirements that are unique. Sticking to universal rules would be an error and a waste of time if you want the most optimal diet linked to your training.

As an MMA fighter, it’s very important to avoid extremes at all costs with a well-balanced MMA fighter diet plan to remain healthy.

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