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In an exclusive interview with Stephanie Small Coaching, Fight.TV dives deep into the unique nutritional needs of MMA fighters. Unlike other athletes, MMA fighters face the dual challenge of intense physical exertion and the necessity to maintain or cut weight. This places specific demands on their nutrition that go beyond muscle recovery and energy management. From the off-season to fight camp and post-fight recovery, each phase of a fighter's career requires tailored dietary strategies. Stephanie highlights the crucial role of protein for muscle preservation and recovery, carbohydrates for energy, and healthy fats for sustained endurance
Fight.TV -
What are the main nutritional needs for MMA fighters compared to athletes in
other sports?
Stephanie Small -
"MMA fighters have unique nutritional needs due to the physical demands
of their sport, which combines strength, endurance, and high-intensity activity, but then
the added physiological stress of making weight if that is part of the athlete’s routine.
Their diet must support muscle recovery, energy for long training sessions, and quick,
explosive movements. Fighters may focus more on lean muscle mass maintenance,
glycogen replenishment, and injury prevention, with an emphasis on consuming anti-
inflammatory foods to manage joint and muscle stress."
Fight.TV -
How does the diet of an MMA fighter change depending on the phase of their
training (off-season vs. fight camp vs. post-fight recovery)?
Stephanie Small -
"Off-season: The off-season diet for an MMA fighter is usually more flexible,
focusing on muscle growth, recovery, and overall well-being. They often consume
a calorie surplus to increase lean mass with a balanced macronutrient intake to
prevent excess fat weight. Diets typically include more variety as well.
Fight camp: During fight camp, an MMA fighter’s diet typically becomes more
strict. The focus shifts to weight management or weight loss while optimizing
performance. Fighters usually reduce caloric intake while maintaining or slightly
increasing protein to preserve muscle mass. Carbohydrates are often cycled
based on training intensity to fuel workouts without excess body fat gain. Fats will
make up the remainder calories.
Post-fight recovery: After a fight, the diet shifts to recovery, with an emphasis
on rehydration, glycogen replenishment, and tissue repair. Fighters often
consume more carbohydrates to restore energy, alongside a high protein intake
to promote muscle recovery and repair any tissue damage. Anti-inflammatory
foods, omega-3s, and antioxidants may be prioritized to reduce swelling and help
the body recover faster. Depending on how soon the athlete will be competing
again will determine the overall calories needs."
Fight.TV -
Can you break down the macronutrient balance (proteins, carbs, fats) an MMA
fighter should aim for in their daily meals? An ideal macronutrient balance for an
MMA fighter typically follows these general guidelines, although individual needs may
vary:
Stephanie Small -
"Protein: 1.6-2.2 grams per kilogram of body weight. Protein is critical for muscle
repair, recovery, and maintaining lean mass, especially during weight cuts.
Sources include lean meats, fish, eggs, and plant-based options like beans and
legumes.
Carbohydrates: 3-6 grams per kilogram of body weight. Carbohydrates are the
primary fuel for high-intensity training, especially during fight camp when energy
demands are high. Whole grains, fruits, vegetables, and starchy carbs like sweet
potatoes are common choices.
Fats: 0.8-1.2 grams per kilogram of body weight. Fats are important for hormone
regulation and sustained energy, particularly during lower-intensity activities.
Fighters should focus on healthy fats from sources like avocados, nuts, seeds,
and fatty fish."
How does an MMA fighter’s diet differ between weight classes, if at all?
Stephanie Small -
"The main difference in diet between weight classes comes down to calorie intake and the level of
focus on weight management. Fighters in lower weight classes often have stricter diets
to stay lean and within their weight limit, which may involve more frequent or aggressive
weight cuts. Fighters in higher weight classes may have more flexibility in their diet and
focus more on maintaining strength and muscle mass. However, regardless of weight
class, all fighters must maintain a balance between strength, endurance, and
performance through their nutrition."
Fight.TV -
What does a proper pre-fight meal look like, and when should it be consumed to
optimize performance?
Stephanie Small -
"A pre-fight meal should prioritize easily digestible
carbohydrates, moderate protein, and low fat to fuel performance without causing
digestive discomfort. Ideally, it should be consumed around 3-4 hours before the fight to
allow time for digestion and absorption. An example pre-fight meal could be grilled
chicken with white rice or oatmeal with protein powder, fruit, and honey."
How do fighters safely manage weight cuts through nutrition without
compromising performance and health?
Stephanie Small -
"Safe weight cuts rely on careful planning
over a long period, rather than rapid, last-minute weight loss. Fighters manage weight
cuts in two phases;
Phase 1 (Fight Camp):
Gradually reducing calories while keeping protein intake high to preserve muscle
mass.
Carb cycling: Lowering carb intake on rest days or lower-intensity training days
while increasing carbs on high-intensity days.
Phase 2 (Fight Week 5-7 days before fight)
Reducing carbohydrate intake: Carbohydrates hold onto water, so reducing
carbohydrates, while keeping total calories the same through increasing fat is a way
to reduce water weight
Manipulating water intake: Gradual water loading, then reducing intake a few days
before the weigh-in to shed excess water weight safely.
Electrolyte management: Balancing sodium and potassium intake to maintain
proper hydration levels while avoiding cramping or bloating.
Minimizing fiber: Decreasing fiber intake in the final days before the weigh-in to
reduce gut bulk. These techniques should be done under the supervision of a
nutritionist or dietitian to avoid excessive dehydration or nutrient deficiencies that
could impair performance or long-term health."
Fight.TV -
What are some of the biggest nutritional mistakes fighters make during their
weight cut phase?
Stephanie Small -
"Rapid weight loss: Attempting to lose too much weight in a short period, leading to
severe dehydration, loss of muscle mass, and compromised performance. An
athletes should not aim to lose more than 10% of bodyweight during fight week.
Cutting carbs too early: Fighters sometimes reduce carbs too soon in the weight
cut, which can lead to a lack of energy for training and impaired glycogen stores.
Inadequate protein intake: Not consuming enough protein during the cut can result
in muscle loss, which is detrimental to strength and recovery.
Over-reliance on water manipulation: Excessive water loss through dehydration
can cause electrolyte imbalances, cramping, dizziness, and decreased mental
sharpness.
Neglecting rehydration and carbohydrates post-weigh-in: Some fighters don’t
properly replenish their fluids or carbohydrates after weigh-ins, which leads to
suboptimal performance during the fight."
Is there a specific calorie or macronutrient guideline fighters should follow in the
final week leading up to a fight?
Stephanie Small -
"In the final week before a fight, fighters typically focus
on tapering their caloric intake to meet their weight goals while optimizing their energy
and hydration for fight day."
Fight.TV -
What should be the focus of an MMA fighter's post-fight meal for recovery?
Stephanie Small -
"The post-fight meal is essential for replenishing energy stores, repairing damaged muscle
tissue, and rehydrating. The focus should be on:
Carbohydrates: To replenish glycogen stores depleted during the fight. Fighters
should aim for 1-1.2 grams of carbs per kilogram of body weight per hour within
the first 2-4 hours after the fight. Simple carbs like rice, pasta, or fruits are ideal
as they digest quickly.
Protein: High-quality protein to aid in muscle repair and recovery. A target of 20-
30 grams of protein in the post-fight meal is ideal, from sources like lean meats,
fish, eggs, or plant-based protein.
Fats: Including healthy fats like those from avocados, olive oil, or nuts can help
reduce inflammation and provide sustained energy.
Hydration: Rehydrating with water, electrolytes, or a recovery drink is critical to
restoring fluid balance lost through sweat during the fight. Coconut water or
electrolyte drinks can help with this.
A balanced post-fight meal could include grilled salmon, sweet potatoes, and a side of
sautéed vegetables with olive oil, paired with an electrolyte-rich drink. Try not to get into
the habit of having high fat, low protein meals after a fight such as pizza and alcohol as
they can impede recovery."
How important is protein intake post-fight, and should it differ from their usual
diet?
Stephanie Small -
"Protein intake is vital post-fight as it helps repair muscle tissue damaged during intense physical exertion. After a fight, protein needs may be slightly higher than usual due to the increased muscle breakdown, wounds, and recovery demands. While fighters typically consume 1.6-2.2 grams per kilogram of body weight daily, post-fight protein intake should prioritize fast-digesting sources (e.g., protein shakes or lean meats) within the first 1-2 hours after the fight for optimal recovery. This timing allows amino acids to quickly enter the bloodstream, promoting faster muscle repair and minimizing soreness."
What role do supplements play in a fighter’s recovery? Are there specific ones
that are crucial post-fight?
Stephanie Small -
"Supplements can play a supportive role in recovery, but
they should complement a well-rounded diet. The following supplements are commonly
used post-fight to enhance recovery:
Whey or plant-based protein: Provides a quick and convenient source of protein to
jumpstart muscle repair. It is not mandatory, but can serve as a quick protein source,
especially depending on the location of a fight.
Omega-3 fatty acids: Known for their anti-inflammatory properties, omega-3s (found
in fish oil supplements) can help reduce post-fight inflammation and support overall
joint and muscle health.
Tart cherry juice: Contains antioxidants and has been shown to reduce muscle
soreness and improve recovery from strenuous physical activity.
Supplements can be beneficial post-fight, but they should not replace whole foods.
Fighters should prioritize balanced meals first and use supplements to fill in any gaps in
their recovery plan."
Fight.TV -
What should an ideal weekly meal plan look like for an MMA fighter during training
camp?
Stephanie Small -
"During training camp, the goal is to fuel intense workouts, promote muscle
recovery, and manage body composition. A typical weekly meal plan would include:
High protein intake: To preserve muscle mass, fighters should aim for 1.6-2.2
grams of protein per kilogram of body weight. Sources can include lean meats, fish,
eggs, and plant-based proteins like beans and tofu.
Carbohydrate cycling: On high-intensity training days, carbs should be around 4-6
grams per kilogram of body weight to support energy needs. On rest or low-intensity
days, fighters can reduce carbs slightly to avoid fat gain while maintaining
performance.
Healthy fats: Fats should make up about 25-30% of daily calories or 0.8-1.2gram
per kilogram of bodyweight, focusing on omega-3-rich sources like salmon, flaxseed,
and walnuts for their anti-inflammatory benefits.
Hydration: Consistent hydration throughout the week is essential, with a focus on
electrolyte balance, especially after intense sessions.
A sample weekly structure:
Breakfast: Oatmeal with berries, nuts, and a scoop of protein powder.
Lunch: Grilled chicken salad with quinoa, mixed vegetables, and olive oil dressing.
Snack: Greek yogurt with honey and a banana.
Dinner: Baked salmon with sweet potatoes and steamed spinach.
Post-training: Protein shake with fruit or a recovery drink with electrolytes."
Fight.TV -
How can fighters balance their training schedule with preparing healthy meals?
Any meal-prepping tips?
Stephanie Small -
"Meal prepping is key to staying consistent with nutrition during the hectic training camp schedule. Here are some tips:
Cook in bulk: Prepare large portions of proteins (like chicken, ground turkey, or
plant-based options) and grains (rice, quinoa, etc.) at the start of the week. Divide
them into containers for easy access.
Plan ahead: Create a weekly meal plan based on your training schedule and adjust
portions for high and low training days.
Use simple, versatile ingredients: Choose ingredients that can be used in multiple
meals, like grilled chicken that can go in salads, wraps, or paired with veggies.
Prep snacks: Have quick, nutritious snacks like boiled eggs, pre-cut fruits and
veggies, or trail mix ready to grab between training sessions.
Slow cookers and instant pots: These tools allow for minimal effort in cooking
large batches of meals, saving time during busy weeks."
Fight.TV -
How should fighters adjust their hydration strategies along with their meal plans
throughout training and the fight week?
Stephanie Small -
"Hydration is critical for both performance and
weight management, and it needs to be adjusted based on training intensity and
proximity to the weigh-in. Here's how fighters can approach hydration:
Training phase: During training, fighters should aim for consistent hydration,
consuming water regularly throughout the day and replenishing electrolytes lost
through sweat, especially during intense sessions. A good starting point is to drink 3-
4 liters of water per day, depending on sweat rates.
Fight week:
Early in the week: Continue regular hydration but start monitoring water
intake more carefully. Some fighters use water-loading strategies, consuming
large amounts of water early in the week and tapering off before the weigh-in
to manipulate water weight. This should be done under expert supervision.
Pre-weigh-in: As the weigh-in approaches, water intake is reduced, and
fighters may focus on consuming small amounts of fluids with electrolytes to
avoid dehydration while making weight.
Post-weigh-in: After the weigh-in, the focus shifts to rehydration. Fighters
should consume fluids with electrolytes (sodium, potassium, magnesium) and simple carbohydrates to help restore glycogen stores. Sipping 500-750 ml of
an electrolyte-rich drink every hour for the first few hours is ideal, followed by
regular water intake.
Balancing hydration and meal timing ensures that fighters feel strong and perform well,
both during training and on fight day."
Fight.TV -
What are your thoughts on MMA fighters following special diets like keto, paleo,
or plant-based diets?
Stephanie Small -
"Special diets like keto, paleo, or plant-based diets can work for
MMA fighters, but they need to be carefully adapted to ensure they meet the unique
demands of the sport. Each diet has its pros and cons:
Keto: The ketogenic diet, which is high in fats and very low in carbs, may not be ideal for
MMA fighters during high-intensity phases of training. Since MMA requires bursts of
explosive energy, which relies heavily on glycogen, the lack of carbs in a keto diet could
hinder performance. However, it may be useful during fight week with a reduce
carbohydrate intke.
Paleo: The paleo diet emphasizes whole, unprocessed foods and can provide sufficient
protein and healthy fats. Fighters on this diet need to ensure they get enough carbs from
allowed sources like fruits, sweet potatoes, or other root vegetables, especially during
fight camp. A paleo approach may be an easy strategy to maintain during an off season,
but can make carb intakes hard during intense training periods.
Plant-based: A well-planned plant-based diet can provide all the nutrients a fighter
needs, including adequate protein. The key is to ensure a variety of plant-based protein
sources like lentils, beans, quinoa, and plant-based protein powders to meet protein
needs. Fighters may also need to focus on supplementing key nutrients like B12, iron,
and omega-3s, which can be harder to get from plant-based sources.
Overall, any special diet can work, but it’s essential to ensure it’s balanced and provides the
necessary nutrients for energy, recovery, and performance. Consulting with a sports dietitian
is ideal to tailor these diets to meet the specific demands of MMA training."
Fight.TV -
What role do supplements like BCAAs, creatine, or omega-3s play in a fighter’s
nutrition plan?
Stephanie Small -
"Supplements can complement a fighter’s nutrition plan by enhancing
recovery, performance, and overall health:
BCAAs (Branched-Chain Amino Acids): BCAAs are commonly used by fighters to
reduce muscle soreness and promote muscle recovery. They can be especially useful
during calorie deficits (such as weight cuts) to prevent muscle loss and maintain lean
body mass. However, if an athlete is meeting their protein needs, BCAAs would not have
an added benefit, so I don’t commonly recommend them.
Creatine: Creatine is one of the most researched and effective supplements for boosting
strength and power. For MMA fighters, it can improve explosive performance during
high-intensity movements like grappling or striking. It also aids in recovery by helping to
restore ATP (the body’s energy currency) more quickly after intense workouts. You want to aim for 5g of creatine per day and timing of intake does not matter since it is a nutrient
that is reliant of storage amount rather than how much is in the blood stream.
Omega-3s: Omega-3 fatty acids, typically found in fish oil supplements, play an
important role in reducing inflammation, supporting joint health, and improving overall
recovery. They can also aid in heart health and cognitive function, which are essential for
long-term performance.
While supplements can enhance performance and recovery, they should be used in
conjunction with a well-balanced diet, not as a substitute for real food. A fighter’s focus
should first be on meeting nutritional needs through whole foods, with supplements filling in
any gaps."
Fight.TV -
Are there specific vitamins or minerals that MMA fighters tend to be deficient in
due to their training demands?
Stephanie Small -
"Due to the physical demands of MMA training, fighters are at risk of certain nutrient deficiencies, including:
Iron: Fighters, especially those who cut weight or follow plant-based diets, may be at
risk for iron deficiency, which can lead to fatigue and poor endurance. Ensuring
adequate iron intake through food sources like red meat, spinach, and fortified
cereals is important, or supplementing if necessary. This is more of a concern for
female athletes.
Vitamin D: Many athletes, including MMA fighters, are at risk of vitamin D deficiency,
especially during winter months or if they train indoors. Vitamin D plays a crucial role
in bone health, immune function, and muscle recovery. Supplementing with vitamin D
or ensuring sun exposure can help maintain adequate levels.
Magnesium: Magnesium is important for muscle function and recovery, and fighters
often deplete magnesium stores through sweat. Deficiency can lead to cramping,
fatigue, and impaired recovery. Magnesium-rich foods include leafy greens, nuts,
seeds, and whole grains, but a magnesium supplement may also be beneficial. You
want to aim for a magnesium glycinate or bisglycinate of ~200-300mg taken about
30min – 1hr before bed.
Calcium: For fighters who avoid dairy, calcium intake may be inadequate, leading to
weaker bones and a higher risk of injury. Fortified plant-based milks, leafy greens,
and supplements can help ensure proper calcium intake.
Electrolytes (sodium, potassium, magnesium): These minerals are lost through
sweat during training, and deficiencies can lead to dehydration, muscle cramps, and
fatigue. It’s essential for fighters to replenish electrolytes through food, drinks, or
supplements, especially during fight week or after intense sessions."
Fight.TV -
What’s one nutrition myth in the sports world you’d like to debunk?
Stephanie Small -
"One common myth is that carbs make you fat. In the sports world, particularly for athletes like MMA fighters, carbohydrates are often unfairly demonized, with the belief that reducing or
eliminating them will lead to better weight management and performance. The truth is,
carbohydrates are a critical energy source for high-intensity training and recovery. They replenish glycogen stores, fuel explosive movements, and help maintain endurance throughout long training sessions. Eliminating carbs can lead to fatigue, slower recovery, and impaired performance, especially in a sport as demanding as MMA. The key is choosing the right types of carbohydrates (whole grains, fruits, vegetables) and timing them around training sessions for optimal energy and recovery."
Fight.TV -
If an MMA fighter is just starting to take their diet seriously, where should they
begin?
Stephanie Small -
"For an MMA fighter who is just starting to prioritize their diet, the first step is to
focus on balance and consistency. Here’s where they should begin:
Start with the basics: Ensure each meal includes a balance of lean proteins (e.g.,
chicken, fish, or plant-based options), complex carbohydrates (e.g., whole grains,
sweet potatoes), healthy fats (e.g., avocados, nuts), and plenty of vegetables.
Hydration: Stay hydrated throughout the day, not just during training. Water and
electrolytes are essential for maintaining energy levels and promoting recovery.
Meal timing: Eating consistently throughout the day helps maintain energy levels,
prevent muscle breakdown, and optimize performance. Fighters should aim for
balanced meals every 3-4 hours, with special attention to pre- and post-workout
nutrition.
Track progress: Keeping a simple food journal or using a tracking app can help
fighters see what they’re eating and how it’s affecting their performance. This also
allows for adjustments over time.
Consult a professional: Working with a sports dietitian can help fighters build a
nutrition plan tailored to their specific training schedule, goals, and any unique
dietary needs.
Starting with these foundational steps helps fighters gradually improve their diet without
feeling overwhelmed, setting the stage for long-term success both in training and in the
cage."
MMA fighters face a unique set of nutritional challenges, from weight management to sustaining energy during grueling training sessions. Stephanie Small Coaching provides a wealth of expert advice to help fighters meet these demands. A well-rounded diet, planned with intention, supports not just athletic performance but long-term health. By following a structured approach to nutrition, balancing macronutrients, and preparing meals in advance, fighters can optimize their performance both in and out of the cage. Whether in fight camp, recovery, or everyday training, the right nutrition is a fighter's secret weapon. Fight.TV is here for it! Learn more about Stephanie Small at www.stephaniesmallcoaching.com
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