ABOUT THE AUTHOR Peter Miller holds a master’s degree in sports and exercise science from the University of Chester and an ISSN diploma in sports nutrition from Middlesex University. Condition Nutrition works with fighters from amateur level to world champions
ABOUT THE AUTHOR Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. The current Condition Nutrition site says he has supported more than
ABOUT THE AUTHOR Peter Miller holds a Master’s degree in Sports & Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He is also a qualified chef. Through Condition Nutrition, he has
ABOUT THE AUTHOR Peter Miller is the founder of Condition Nutrition. He holds an MSc in Sports & Exercise Science from the University of Chester, a BA in Sports & Exercise Science from Edge Hill University, an ISSN Diploma in
ABOUT THE AUTHOR Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. The current Condition Nutrition site states that he has worked with
ABOUT THE AUTHOR Peter Miller is the founder of Condition Nutrition. He holds an MSc in Sports & Exercise Science from the University of Chester, a BA in Sports & Exercise Science from Edge Hill University, an ISSN Diploma in
By Peter Miller, MSc, ISSN | Published 19 September 2026 | Last reviewed 19 September 2026 ABOUT THE AUTHOR Peter Miller is the founder of Condition Nutrition. He holds an MSc in Sports and Exercise Science from the University of
ABOUT THE AUTHOR Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He has supported 20+ world champions and fighters across ONE Championship,
By Peter Miller, MSc, ISSN | Published 11 September 2026 | Last reviewed 11 September 2026 ABOUT THE AUTHOR: Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in
ABOUT THE AUTHOR: Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He has supported 20 world champions across UFC, ONE Championship, PFL,
ABOUT THE AUTHOR: Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He has supported 20 world champions across UFC, ONE Championship, PFL,
ABOUT THE AUTHOR: Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He has supported 20 world champions across UFC, ONE Championship, PFL,
Chocolate milk can be an effective recovery drink for fighters, providing carbohydrates, protein, and fluids to support recovery after training.
ABOUT THE AUTHOR: Peter Miller holds a Master’s degree in Sports and Exercise Science from the University of Chester and an ISSN Diploma in Sports Nutrition from Middlesex University. He has supported 20 world champions across UFC, ONE Championship, PFL,
About the author Peter Miller is the founder of Condition Nutrition and a combat sports nutritionist who has supported 20 world champions across the UFC, ONE Championship, Professional Fighters League, Cage Warriors, WBC Muay Thai and Olympic boxing. He holds
Creatine is popular in combat sports because it supports fast, powerful movements like punches and kicks. The worry is simple: it can make the scale go up for some fighters because it pulls water into muscle. Key takeaways Creatine helps
In 2 weeks, the safest approach is usually small, steady fat loss plus simple fight-week digestion choices, rather than a large dehydration cut.
Electrolytes are minerals like sodium and potassium that help muscles, nerves, and hydration. Fighters lose them in sweat, especially during weight cuts, so replacing them helps performance and safety.
The best rehydration drink after weigh-in is usually a high-sodium ORS-style drink because sodium helps you hold water and a little sugar helps you absorb it.
After weigh-in, start with a high-sodium drink, sip little and often, add easy carbs, and aim to replace about 125–150% of the fluid you lost.
To cut weight without losing power, keep protein steady, place carbs before and after hard training, and avoid extreme last-minute dehydration.
A Muay Thai fight week diet uses simple meals, protein every meal, lower carbs if needed to reduce glycogen, and lower fibre near weigh-in to reduce gut weight.
This is for fighters who want a clear plan and less stress. You will get a simple week-by-week timeline. Key takeaways Starting early gives you time to lose fat slowly. A steady cut helps you train better and recover properly.
An MMA fight week meal plan uses simple meals with protein every meal, lowers carbs if needed to reduce glycogen, and reduces fibre in the final days to reduce gut weight.
A boxing fight week meal plan keeps protein steady, lowers carbs if needed to reduce glycogen, and may reduce fibre in the final days to lower gut weight.
A simple fight-week plan is: keep meals steady on days 7–5, lower carbs and fibre on days 4–2 if needed to reduce glycogen and gut weight, and use a structured water approach close to weigh-in if required.
About the author Peter Miller is the founder of Condition Nutrition and a combat sports nutritionist who has supported 20 world champions across the UFC, ONE Championship, Professional Fighters League, Cage Warriors, WBC Muay Thai and Olympic boxing. He holds
About the author Peter Miller is the founder of Condition Nutrition and a combat sports nutritionist who has supported 20 world champions across the UFC, ONE Championship, Professional Fighters League, Cage Warriors, WBC Muay Thai and Olympic boxing. He holds
Direct Answer Can fighters cut weight on their own? Yes. Many recreational and lower-level amateur fighters successfully manage a basic weight cut plan. For serious amateurs and professionals, however, a purely DIY approach introduces real performance and safety risks. Hiring an experienced
This is for fighters, coaches and managers across MMA, boxing, Muay Thai and kickboxing who want a clear, factual breakdown of the leading combat sports nutritionists in 2026. Quick Answer Peter Miller of Condition Nutrition has the most comprehensively documented
Sauna and steam rooms don’t burn real body fat. The weight you lose is mostly water and returns after rehydration. Saunas may burn slightly more calories, but the difference is negligible for fat loss. For lasting results, focus on proper diet and exercise.
A good fight camp grocery list is built on simple staples like eggs, chicken, tuna, rice, oats, potatoes, frozen vegetables, fruit, yoghurt and olive oil. These foods make it easy to hit protein daily and adjust carbs depending on your phase.
A £50 per week fighter food plan should focus on cheap protein like eggs, chicken and tuna, cheap carbs like rice, oats and potatoes, and frozen vegetables. Batch cooking keeps costs down and makes it easier to hit protein daily.
Supplements can help, but they are not magic. They work best when your food and training are already solid. Key takeaways Supplements are tools that support hard training, not shortcuts. Creatine can help explosive power for punches and kicks. Beta-alanine
A normal weight rebound for a fighter is usually 5% to 10% of body weight in the 24 hours after weigh-in. Most of this is water plus glycogen coming back into the muscles. A 70 kg fighter might weigh 73.5 to 77 kg by fight time.
After weigh-in, avoid greasy, high-fat, and very high-fibre meals at first. Start with fluids and simple carbs plus lean protein to keep your stomach calm.
To refill glycogen after a weight cut, start carbs soon after weigh-in, use easy-to-digest “fast” carbs, and keep meals simple so your stomach stays calm.
Low-fibre fight week meals use simple foods like white rice, pasta, eggs, yoghurt and lean meat for a few days to reduce gut weight while managing glycogen and scale weight.
Fighters often cut weight by eating simple whole foods, keeping protein at every meal, using carbs around training in camp, and keeping fight-week meals easy to digest with lower carbs and fibre if needed.
This is for boxing, MMA, Muay Thai and other fighters who need clear steps. You will learn a safer way to make weight without feeling wrecked. Key takeaways The safest weight cuts start early so most of the loss comes
