Combat Performance Nutrition

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Combat Performance Nutrition Nutrition specialist 👻 Performance nutrition coaching for combat athletes.

Helping grapplers, fighters and serious hobbyists fuel training, manage weight, recover better and perform when it matters.

19/10/2026

Alex Pereira says he drops 10kg in 4 hours. That's water, not fat.

Comment CUT and I'll send you my free guide on cutting weight properly.

Pros usually have a team and a rehydration and refuel plan the second they step off the scales. You've got a bathroom scale and a mate saying 'just sweat it out'. Would you ever try a 10kg cut in a day?

Send this to your training partner.

Source: Straight Talk with Mark Bouris.
Footage: UFC

19/10/2026

Khamzat had 13 pounds to cut on the last day before UFC 328, says his teammate Arman Tsarukyan.
Comment CUT and I'll send you my free guide on making weight without wrecking yourself
Arman's fix for next time: "He just needs to adjust a couple of things to come lighter on the last day."
Get the bulk of it off in the weeks before. The last day is for the last little bit, not half the job.
How much are you leaving for the last day: a kilo, or the lot?
Send this to your training partner

Footage: Real American Freestyle

18/10/2026

Dropped 2kg in a week on low carb? Most of that is water.
Comment FUEL and I'll send you my free guide on fuelling your training
Every gram of carb your muscles store holds about 3g of water with it. Cut the carbs, the water goes and the scale drops. Put them back and it comes straight back on. That's not fat.
Emptying your carb stores is a fight week trick for the scales, not a camp diet. In camp you need the carbs to train.
Low carb camp or fuel the work?
Send this to your training partner

Footage: UFC

18/10/2026

Bia Mesquita has 10 IBJJF world titles and she still says cutting weight is hard for her.
Comment CUT and I'll send you my free guide on making weight without wrecking yourself
Her nutritionist didn't let her off either: "Hey, you need to be an athlete. Focus on it." That was on her way to 8-0 in MMA, with Macy Chiasson next at UFC 334.
Doing your first cut on your own: brave or daft?
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Footage: IBJJF

17/10/2026

The 30 minute protein window is a myth.
Comment POWER and I'll send you my free guide on recovery and getting stronger
Once the research accounted for how much protein people ate across the day, the timing stopped making a difference. Get about 1.6g per kg of bodyweight a day and stop panicking in the car park after training.
Shake straight after, or whenever you get home?
Send this to your training partner

Footage: Real American Freestyle

17/10/2026

Kyle Dake won 4 NCAA titles at 4 different weights. No college wrestler had ever done it.
Comment CUT and I'll send you my free guide on making weight properly
141, 149, 157, 165lb. Up a class every year at Cornell and he won every one. Your body changes. Your weight class is allowed to as well.
Still cutting to the class you made years ago, or moving up? Tell me below.

Footage: United World Wrestling

16/10/2026

Skip the pre-workout. Drink coffee.
Comment POWER and I'll send you my free guide on supplements that actually work for fighters
Caffeine is one of the few supplements with proper evidence behind it. 3 to 6mg per kg, about an hour before. More isn't better.
Pre-workout or coffee before you train? Pick a side, then comment POWER for the guide.
Send this to your training partner

Footage: FloGrappling

16/10/2026

Fasted sparring isn't hardcore.
Comment FUEL and I'll send you my free guide on fuelling your training
Doing 90 minutes of hard rounds? Get some carbs in 1 to 4 hours before. In sessions over an hour people perform better fed than fasted. A short drilling session is a different story.
Fasted or fed before hard rounds? Pick a side.
Send this to your training partner

Footage: UFC

15/10/2026

Arnold Allen was eating fish and chips when his manager rang with a UFC fight.
Comment CUT and I'll send you my free guide on making weight without wrecking yourself
The offer was a fight in nine weeks. His words: "Can I call you back in the morning, I'm going to weigh myself tomorrow." Then: "Yeah, I'll make that happen." He took it and beat Melquizael Costa on all three cards.
That's what knowing your weight buys you. Nine weeks' notice for your next comp: yes straight away, or check the scales first?

Footage: UFC

15/10/2026

The post-comp pints are costing you.
Comment POWER and I'll send you my free guide on recovering between sessions
One study gave lads about 12 standard drinks straight after a hard session. Muscle repair dropped 37%. Even with a protein shake it was still down 24%.
Enjoy the win. Eat first and go easy if you're back on the mats Monday. Big night out after a comp, or keep it to a couple?
Send this to your training partner

Footage: FloGrappling

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