Good nutrition also makes a difference in the ring.

Combat sports aren't all about technique or strength. Following a good nutrition plan is essential, as the divisions in the different disciplines (boxing, muay thai, judo, etc.) are divided by weight. The categories range from minimum weight (given different names in different disciplines), which is around 47 kg for women and 52 kg for men, to heavyweight, which is around 81 kg for women and 91 kg for men.

For a fight to take place, wrestlers must agree on a weight within the weight class they're competing in. This can require some wrestlers to adopt a new nutritional plan, affecting their performance. "Depending on the weight loss or gain I have to make, I accept the fight or not. I talk and consult with my nutritionist to see if it's feasible and if I would be in good condition for the fight," says Lara Fernández.

Lara 'Pizza Power' Fernández is a Spanish fighter who competes professionally in Muay Thai and K1/kickboxing at atomic weight. At 29 years old, she has become the WBC Muay Thai World Champion and the Spanish Muay Thai Champion at flyweight (-51 kg), and the ISKA K1 World Champion and ISKA International Muay Thai Champion at featherweight (-59 kg).

The phases of combat

Regarding nutrition, the diets for the different disciplines are very similar, yet also complicated. “In combat sports, nutrition is aggressive. A lot of carbohydrate loading and unloading is done to replenish muscle glycogen stores and then deplete them. This causes diuresis and dehydration. It's not the healthiest nutrition, but it's what these types of competitions demand,” emphasizes Javi Fernández Ligero, pharmacist, nutritionist for professional soccer players, and former nutritionist at the Spanish Boxing Federation. Ultimately, the main objective is to reach the agreed-upon weight on fight day. To achieve this, there are three phases, each with a distinct and highly differentiated nutritional plan.

The first period is the most general, as no fight has yet been scheduled. During this period, it is important to meet the athlete's requirements so they stay within their weight range. It consists of a carbohydrate-rich diet with a good amount of fiber and moderate protein intake. "It is designed to improve performance and overall physical condition. Less calorically dense foods predominate to satisfy, train with energy, and stay within their weight range," says Manuel Ortego Acal, nutritionist for Lara Fernández and co-owner and trainer of BUSHIDO weightlifting and conditioning .

Once a date for the fight is set, the second stage begins to be planned, which is based on a moderate deficit diet. This way, performance won't be significantly affected and the athlete will have a good and speedy recovery. During this deficit stage, protein foods, vegetables, and fruits are necessary to reduce the weight caused by water retention. "When these foods are lacking, the fighter will notice a significant lack of hydration, so we must strictly adhere to the nutritional protocols that lead to the athlete's good condition during this phase," says Javi Fernández.

The final phase is fight week , during which different protocols are followed to reach the target weight. Here, a diet higher in fat and lower in carbohydrates becomes important, even cutting out carbohydrates if necessary to prevent glycogen and water retention. During fight week, athletes try to find more nutritionally dense foods to lose weight without losing fat. "We usually do a water load-and-unload, which, along with the sauna, helps shed the last few grams. Foods like shellfish, nuts, lean meat, eggs, avocado, and other omega-3-rich foods will keep the athlete satiated," reveals Ortego Acal.

Finally, we have the post-fight period. Once the workout is over, it's important to try to disconnect for a few days. This is important both nutritionally and mentally. After this period, your diet will return to the same as during the general phase. "Once the fight is over, I return to my normal life. I usually eat healthy and don't stray too far from my weight class," explains Lara Fernández.

Weight cut

Since these sports became institutionalized and different weight classes were established, a new pre-fight phase emerged. It consists of a rapid weight loss, which helps the fighter compete at a lighter weight. A priori, it's a practice to achieve superiority in the fight, but if both fighters do it, there's no advantage. Furthermore, it's unhealthy. "When there are so many variations in weight, the heart doesn't cope well. After all, it's the organ responsible for moving all the body's fluids, and when these fluctuations occur, it can be affected," says Javi Fernández.

The job of nutritionists is to constantly monitor an athlete's physical health, but it also causes significant psychological stress. "It's something that's normalized, but it needs to change," says Ortego Acal. In fact, Lara Fernández has cut weight twice throughout her career, and she doesn't like it. "It's hard for me because I have a hard time sweating. I don't like feeling weak during training; I hate that feeling," she maintains.

Following a good nutrition plan is synonymous with success. Meeting the nutritional requirements at each phase will improve a fighter's physical and mental state, even improving her performance in the ring.

The nickname 'Pizza Power' The origins

“My nickname comes from being a big pizza lover. I always ate one before a fight as a reward for making my weight. I did this before I had a nutritionist. Nowadays, I opt for foods that can help me perform better in a fight, so my pizza-eating tradition comes after the fight is over.”