Handling High Pressure: Foods That Help Fighters Manage Stress and Anxiety With Stephanie Small

Registered Dietitian Stephanie Small

In the high-stakes world of MMA, training hard is only part of the equation. Fighters need the right fuel to sustain their rigorous workouts, recover quickly, and make weight safely. To shed some light on the science behind MMA nutrition, we interviewed Stephanie Small, a registered dietitian with extensive experience helping combat athletes optimize their diets. Stephanie shares her insights on how tailored nutrition can improve performance, speed recovery, and even impact fighters’ mental edge.

1. What impact does diet have on stress and anxiety levels, particularly in high-stress

environments like combat sports?

Diet plays a crucial role in managing stress and anxiety because the brain relies on stable blood

sugar levels, balanced neurotransmitters, and essential nutrients. Foods can either support or

hinder mental resilience, especially in the high-stress, physically demanding world of combat

sports.

2. Are there specific foods or nutrients that can help fighters maintain mental clarity and

composure under pressure?

Foods rich in omega-3s (like salmon), magnesium (such as leafy greens), B vitamins (found in

whole grains), and antioxidants (from berries) promote mental clarity and reduce stress.

Complex carbs like oats help with sustained energy, while protein sources like lean meat

stabilize hunger, contributing to mental composure.

3. How can fighters use nutrition to support their mental health during the intense weeks leading

up to a fight?

Consistent, balanced meals help stabilize mood and energy. Including complex carbohydrates,

lean proteins, and healthy fats maintains blood sugar levels, while nutrient-dense snacks like

nuts and fruits support concentration and stamina. Fighters can also reduce alcohol and

caffeine intake, which can exacerbate stress. Avoid cutting large amounts of calories or

restricting whole food groups (such as carbohydrates) as this may leave you feeling depleted

and sluggish.

4. Are there particular foods or eating habits that may worsen stress or anxiety symptoms?

Refined sugars, processed foods, and excessive caffeine can lead to blood sugar fluctuations,

triggering anxiety and irritability. Skipping meals can increase stress by impacting blood glucose

and hormone regulation, so regular, balanced eating is key. If you are in the process of cutting

weight, athletes will rely on caffeine for energy, but remember that caffeine is a stimulant and

not energy. There is a difference! Moderate your caffeine intake so you are not accidentally over

doing it.

5. How important are omega-3 fatty acids for mental well-being, and which foods are best for

fighters to include?

Omega-3s are vital for brain health, helping to regulate mood and reduce inflammation. Salmon,

sardines, flaxseeds, chia seeds, and walnuts are excellent sources. We also have to remember

healthy fats protein the brains nerve cells! Consuming these a few times weekly can support

focus and calm under pressure.

6. Can you recommend any foods that are particularly helpful for managing pre-fight nerves?

Bananas, oats, and almonds contain magnesium, which can help reduce anxiety. Chamomile

tea can have a calming effect, while complex carbs like brown rice can keep energy levels

stable. A small meal with protein and complex carbs helps keep blood sugar steady. Pay

attention to how you respond to stress, some athletes eat more and some eat less. This can impact you health leading up to a fight. Ensure you are either eating enough or moderating

intake to not emotionally eat.

7. How does hydration play a role in managing anxiety or stress levels for fighters?

Proper hydration is essential as even mild dehydration can increase cortisol, the stress

hormone. Drinking water consistently helps fighters stay physically and mentally sharp,

supporting focus and reducing irritability.

8. What role do B vitamins and magnesium play in stress management, and what foods are rich

in these nutrients?

B vitamins are crucial for energy production and brain function, found in eggs, leafy greens, and

whole grains. Magnesium is known for its calming properties, found in spinach, nuts, seeds, and

dark chocolate.

9. How can a dietitian help a fighter plan meals for high-stress periods, such as training camp or

fight week?

A dietitian can tailor a nutrition plan that supports mental resilience, sustained energy, and

optimal performance. They can adjust calorie intake, suggest nutrient-dense foods for stress,

and plan balanced meals to avoid energy dips and stress-related overeating.

10. What are your thoughts on caffeine consumption for fighters, especially as it relates to

anxiety?

Caffeine can boost focus and energy but in moderation. Too much can increase anxiety,

especially before high-stress events. Opting for lower doses or reducing intake in the days

leading up to a fight can help prevent jitters.

Stephanie Small Breaks Down Nutrition and Mental Health

Stephanie’s insights remind us that food is more than fuel—it’s a key factor in an MMA fighter’s overall performance, recovery, and mental resilience. From mindful weight cuts to strategic supplementation, nutrition can help fighters reach their peak potential both in and out of the cage. For aspiring fighters, working with a dietitian could be a game-changer, bringing the edge needed to succeed.