What You Need to Eat Before a Fight

Taking proper care of your body before and after getting into the ring is essential to maintaining a long and healthy fighting career. Proper meal planning will determine how well your body reacts to the stresses of the fight and how much stamina you have during a match. Eating the right foods is key to staying strong, even when you are in the heat of the fight. Here are some foods you need to implement into your pre-fight routine.


Bananas are an essential source of potassium and carbohydrates. These nutrients are critical for nerve and muscle function. The potassium in particular will help to keep good muscle control during the fight and stave off potential cramping during and after exertion. The carbohydrates help to give your body energy to keep going. Bananas are also a lean food that does not contain saturated fats and has additional health benefits protecting the body against potential diseases like Type 2 diabetes.


You need greens in your diet anyway, but pre-fight greens are  a great source of vitamins and minerals. These are an excellent source of antioxidants as well, to purge toxins and free radicals from your system, giving you more energy and stamina. If you do not have a good source of fresh greens nearby, a great alternative is to take a greens powder supplement. Whether sprinkled on food or mixed into a drink, powdered supplements can help to give your body the nutrients it needs from raw fruits and vegetables even when the fresh variety is unavailable.

Yogurt and Fruit

Protein is needed for energy, and both calcium and vitamin D are needed to strengthen your body. With the calcium and vitamins of the milk fat and the enzymes from the culturing process, yogurt is a go-to pre-fight fuel for your body. It helps to boost energy, energize your metabolism which helps your body absorb those crucial nutrients, and is great for your bone and muscle strength. Eating yogurt with fruit added gives you an extra boost of energy from the natural sugars and healthy vitamins.

Lean Meats

Even though a 16oz steak might sound good when you start thinking about how much energy you will expend during your match, you want to limit yourself to lean sources of protein before fighting. Chicken breast and white fish are good sources of protein that are not heavily laden in saturated fats. In fact, fish is also a good source of natural oils that have anti-inflammatory properties that will come in handy for your body during recovery after the fight.

Complex Carbohydrates

Simple sugars and carbohydrates only benefit the body for short bursts of energy and often cause a crash afterwards. You want to consume complex carbs from whole grains, fruits, and vegetables to get plenty of good vitamins and minerals pre-fight. Your pre-fight meals are all about fueling your body with what it needs for the sustained exertion during the match, and these complex carbs do just that.


Although it is not really food per se, your pre-fight diet needs to include plenty of fluids. Proper hydration is essential to good health regardless, but staying properly hydrated before, during, and after any exercise can make or break your fighting career. Drink plenty of water or electrolyte infused fluids with each meal leading up to the fight. Keeping properly hydrated helps maintain good nerve and muscle function and helps your body process the vitamins and nutrients from your food.

While the quantity and timing of your pre-fight meals may depend on your lifestyle and schedule, sticking to these healthy food options will get your body ready for the ring. It is also important to note that buffing up on the proper vitamins and nutrients just before each fight is not good enough. You need to supply your body with a steady stream of quality, healthy nutrition at all times in order to reach your peak fighting potential.


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