Making weight without wrecking your performance
Fight in the class your body walks around in. Most performance problems on fight night start with a bad cut.
Choose the right class
A useful rule: if you can't get within 5% of the limit through normal eating in the last two weeks, you are in the wrong weight class.
The last two weeks
- Reduce fibre and high-sodium processed food gradually.
- Keep protein high to protect muscle.
- Avoid saunas and severe dehydration without medical supervision.
After the weigh-in
Rehydrate steadily with fluids containing electrolytes, then eat familiar, easily digested carbohydrates. Don't try new foods the night before a fight.
Keep learning
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MMA conditioning is repeated bursts with incomplete recovery. Train that, not just long runs.
17 Sept 2026
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Adaptation happens between sessions. Sleep and sensible load management beat any supplement.
27 Aug 2026
- Training
Shadowboxing with purpose
Shadowboxing is technical practice, not a warm-up. Give each round a single focus.
6 Aug 2026
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