Whether you’re cutting weight or maintaining, what you eat in fight week matters. Fuel right, and you’ll feel sharp, strong, and ready.
Here’s a breakdown of how to eat for performance and recovery:
You don’t need to “get fit first”
🍗 Macronutrients for Performance
🐟 Protein
Eat quality protein in every meal – think beef, chicken, eggs, fish, Greek yogurt, tofu or legumes.
🥔 Carbohydrates:
If you’re cutting weight: Don’t cut out carbs completely – your brain and body still need them. Just reduce your intake to help with weight loss while keeping energy levels stable. Stick to small portions of brown or pre-cooked rice, fruits, or starchy veg.
If you’re maintaining weight: Fuel your sessions with nutrient-dense carbs like brown rice, oats, sweet potatoes, fruit, and veggies. Carb loading (especially the two days before the fight) can help maximise energy stores.
🥑 healthy fats:
Fats: Healthy fats keep your body and brain functioning, especially when carbs are lower. Aim to include sources like whole eggs, nuts, natural nut butters, olive oil, coconut oil, and oily fish in your meals.
🥦 Vegetables & Greens
Veggies are loaded with the nutrients your body needs, so aim for colourful, leafy, or cruciferous vegetables like spinach, kale, carrots, tomatoes, and broccoli. Avoid starchy vegetables like potatoes (count them in your carbs, not your veggies).
💧 Hydration = Key
Don’t underestimate water! Even a small drop in hydration can seriously affect your performance. Stay on top of your water intake every day – and if you’re maintaining, consider adding a pinch of sea salt to support electrolyte balance.
Cutting weight? Increase water intake early in the week, then taper down in the last 1-2 days before weigh-in.
🔥 Using a Sauna for Weight Cut
If you’re dropping that last bit of water weight, a sauna can help – but it’s not without risk. Always use caution and never cut alone.
Sauna Tips:
✅ Go in well-fed and hydrated.
✅ Do short stints (start with 10–15 minutes, then rotate 5 in / 2 out).
✅ Wipe sweat off as you go.
✅ Use a wet towel for your head/neck and check your weight after each session.
✅ Save sauna use for the last 1–2 days before weigh-in. Don’t dehydrate early – it’ll hurt your performance.
💊 Vitamins Matter
When you’re training hard or cutting weight, your body burns through key nutrients fast – especially vitamins like B and C that get flushed out with water. A good multivitamin can help fill any gaps and support your energy, recovery, immune system, and overall function. And if you’re sweating a lot or dropping water weight, topping up your vitamins becomes even more important.
🥙 Summary
Whether you’re maintaining or cutting, your meals should include:
A solid portion of protein
Healthy fats
Veggies or greens
Carbs (based on your weight goal)
Stick to whole foods, keep it simple, and listen to your body. If using supplements, they should support real food, not replace it. Your nutrition this week is a weapon. Use it smart, and you’ll feel the difference when you step into the ring.