When we are discussing post weigh-in, the three most important components are rehydration, restoring glycogen (storage molecule of glucose) and ensuring minimal gastrointestinal (gut) distress. The rehydration component we covered in the last article, this article focuses on the food element.

Glycogen, is the storage form of glucose, and is the main fuel for MMA and combat sport athletes. Maximising glycogen stores post weigh-in is important for ensuring optimal performance in completion, as glycogen depletion has been implicated in impairment of athletic performance.

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How do we restore Glycogen?

Through the consumption of carbohydrate rich foods!

The carbohydrate type should be predominately high glycaemic index (High Gi) and low in dietary fibre, such as white rice or pasta, as they are efficiently and quickly digested which will allow for increased intake of food and also cause minimal gastrointestinal (gut) stress. Alternatively, a carbohydrate-containing drinks is also a great option, as it can also aid in the rehydration processes.

Protein is also an important component in post weigh-in meals, as it can help with glycogen restoration process, therefore it is important to add a protein source to each meal.

Read: Nutrition for MMA Fighters: The Basics Part 2 - Protein

Last is fats!

Fats should be kept low, this is due to fats slowing gastric emptying and therefore, may decrease an athlete’s appetite and therefore food intake, which is counter-productive as decreased food equals decreased fuel for competition. So make sure you are choosing lean cuts of meat, and steering very clear of burgers, pizzas etc (save those for after competition).

In relation to supplementation is it advised to only ingest supplements that were used during fight camp, as the introduction of new supplements can cause gastrointestinal (gut) stress and result in bloating / reduced appetite / nausea.

Read: Nutrition for MMA Fighters: The Basics Part 3 - Fats

What to eat on Fight Day?

On fight day, an athlete should eat attempt to consume 1gram per kilogram of bodyweight of carbohydrates in a meal 3-4 hours before the fight to ensure adequate fuel is available.

Here is an example post weight in meal plan;