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In the demanding world of the fight game, energy is everything. Fighters often turn to caffeine for a quick pick-me-up before training or competition, but the inevitable crash can leave them drained when they need endurance the most. Stephanie Small, a registered dietitian with a passion for fueling athletes, shared her expertise on caffeine free ways to maintain energy. From nutrient dense foods to hydration strategies and adaptogens, Stephanie breaks down practical, science backed alternatives to help fighters sustain performance without relying on stimulants.
1. What are some natural, caffeine-free alternatives that can boost a fighter's energy
levels?
Beetroot juice: Increases nitric oxide levels, improving blood flow and endurance.
Cordyceps mushrooms: Enhances oxygen utilization and stamina. Be cautious of the
sourcing of these!
Chia seeds: High in omega-3s and slow-digesting carbs for steady energy.
Eating enough calories and carbohydrates: Remember caffeine is a stimulate and
does not truly provide energy. Rather it makes you feel alert. Energy can only come from
calorie containing foods.
2. How do foods rich in complex carbohydrates contribute to sustained energy for
fighters?
Complex carbs like sweet potatoes, brown rice, and oats provide a steady release of glucose
into the bloodstream, preventing energy crashes. This sustained fuel is perfect for fighters
needing prolonged energy for training and matches.
3. Can you explain how protein and fat intake affects energy levels compared to caffeine?
Protein and fats provide a more gradual, sustained source of energy. While caffeine offers a
quick boost by tricking the brain, it often leads to a crash later. Healthy fats (like avocados and
nuts) and lean proteins (like chicken or fish) stabilize blood sugar levels, keeping energy
consistent throughout the day.
4. Are there specific nutrients or foods that promote long-lasting energy without a crash?
Yes, foods rich in B vitamins (like eggs, leafy greens, and whole grains) support energy
metabolism. Magnesium (found in nuts and seeds) helps convert food into usable energy, while
antioxidants from berries reduce oxidative stress, keeping you feeling energized.
5. What role does hydration play in energy levels, and how can fighters stay hydrated
without relying on caffeinated drinks?
Dehydration is a common cause of fatigue. Fighters should focus on water, coconut water for
electrolytes, or homemade hydration drinks with a pinch of sea salt and lemon. Proper hydration
improves muscle function and overall endurance.
6. Are there any specific adaptogens (like ashwagandha or ginseng) that you recommend
to fighters for energy and stress management?
Yes, ashwagandha is great for reducing stress and improving recovery, while ginseng can help
boost physical performance and endurance. Rhodiola rosea is another excellent adaptogen for
fighting fatigue during high-intensity training. Lions Mane has increasing literature to support its
use for cognitive functioning.
7. What timing strategies should fighters use when eating for sustained energy,
particularly on intense training days?
Eat a balanced meal with carbs, protein, and fats 2-3 hours before training. Include a smaller
snack like a banana with almond butter 30-60 minutes before exercise. Post-training, focus on a
meal rich in protein and carbs for recovery. Nothing new!
8. What are the potential downsides of regular caffeine use for MMA fighters, especially
those who rely on it before workouts?
Over-reliance on caffeine can lead to tolerance, requiring higher doses for the same effect,
which can affect sleep and recovery. It can also cause jitteriness and dehydration if not
balanced with enough fluids. Even if you are someone who can drink a caffeine and then fall
asleep, this does not mean that you have a good night sleep. Caffeine can disrupt REM sleep,
which is the sleep best for recovery!
9. Can B vitamins or other specific micronutrients help fighters maintain consistent
energy levels?
Not exactly, B vitamins (especially B12 and B6) are essential for converting food into energy.
Iron, magnesium, and zinc also play crucial roles in energy production and muscle function. Do
not confuse this that B12 alone can give you a boost of energy. These micronutrients are required for energy production, meaning food is still needed. It would be like giving a mechanical oil and telling him to change the oil in your car but you didn’t bring him the car.
10. How can fighters balance their macronutrient intake throughout the day to avoid
energy crashes?
Focus on balanced meals with protein, healthy fats, and complex carbs. For instance, start your
day with eggs and avocado on whole-grain toast, have a mixed salad with grilled chicken for
lunch, and include nutrient-dense snacks like Greek yogurt with berries.
Fight.TV & Stephanie Small Break Down Fighter Energy
Energy in the ring isn’t about quick fixes, it’s about lasting fuel and recovery. As Stephanie Small emphasizes - true energy stems from nutrient dense foods, hydration, and proper macronutrient balance; not from stimulants like caffeine. By incorporating her expert tips—like using complex carbs, healthy fats, and adaptogens—fighters can maintain peak energy without the risk of a crash. Whether you’re in the gym or the cage, the key to sustained performance lies in consistent, thoughtful nutrition. Learn more at www.stephaniesmallcoaching.com
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