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Condition.Nutrition

Combat Sports Nutritionist x11 One Fc World Champions 🏆Fuelling Fighters Across The 🌍

Hey! It's Peter, owner of Condition.Nutrtion Let's be honest, in the realm of combat sports, nutrition is a huge downfall for fighters and in most cases, it gets left to complete guess work! Condition Nutrition was created to make nutrition simple! My plans are designed to take away the stress of what you should eat, giving you time to focus on training and competing at the highest level. My clients report there energy levels have never been higher, ate so much good food, whilst still making weight! It's a win win! Come and join the Condition Nutrition Team Today

30/01/2026

Female fighters and weight cutting 💦

There are several physiological differences between female and male fighters that can affect their sweat rate, total body water, and body composition. These differences can impact their ability to cut weight safely.

Sweat Rate
Male fighters generally have a higher sweat rate than female fighters. This is because males have more sweat glands per square centimeter of skin, and their sweat glands are more sensitive to heat.

Total Body Water
Female fighters typically have a lower percentage of total body water than male fighters. This is because females have a higher percentage of body fat, which contains less water than muscle tissue. As a result, female fighters have less fluid to lose when cutting weight, which can make it more difficult for them to reach their target weight.

Body Composition
Male fighters typically have a higher percentage of muscle mass and a lower percentage of body fat than female fighters. This is due to a number of factors, including hormones and genetics

Why It’s Important to Know These Differences When Weight Cutting
It is important for female fighters to be aware of the physiological differences between them and male fighters when weight cutting. This is because these differences can impact their ability to safely make weight

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26/01/2026

The hidden cost of “making weight”

This study looked at 120 military veterans in a weight management programme.

About 1 in 3 said they used “making weight” methods during service like fasting, over training, sauna or rubber suits, laxatives, diuretics, or vomiting. The veterans who used these methods were more likely to report binge eating and other eating problems later in life, even though their bodyweight was not different.

It does not prove making weight causes eating disorders, but it does show a clear link between extreme weight control habits and a worse relationship with food years later

Masheb, R. M., Kutz, A. M., Marsh, A. G., Min, K. M., Ruser, C. B., & Dorflinger, L. M. (2019). “Making weight” during military service is related to binge eating and eating pathology for veterans later in life. Eating and weight disorders : EWD, 24(6), 1063–1070. https://doi.org/10.1007/s40519-019-00766-w

25/01/2026

The supplement that can make you punch harder 💥

Beta-alanine is one of the most researched supplements in sports nutrition, with strong evidence showing it helps delay fatigue and improve performance during high-intensity exercise.

In one study, just four weeks of beta-alanine supplementation improved punching power in the final seconds of a simulated round. If something can help you hit harder when it matters most, it’s a no-brainer for fighters to take.

Click the link in our bio to join our team today .nutrition

24/01/2026

Is milk a good rehydration drink 🥛

A study by Sayer et al examined this

What they did

Athletes exercised until they were dehydrated, then rehydrated with either:
Water
Milk

And they compared different drinking speeds (fast vs slower drinking rate).

What they found

✅ Milk was retained better than water after dehydration
Meaning: less fluid was lost in urine, and more stayed in the body.

❌ Drinking faster did NOT improve fluid retention
So smashing a bottle quickly didn’t help you hold onto more fluid.

Why milk worked better

Milk contains:
Sodium
Protein
Carbs

This slows fluid leaving the stomach and supports better absorption and retention.

The practical takeaway
If you need to rehydrate properly after hard sessions (or during fight camp):

Drinking faster isn’t the secret

What you drink matters more than how fast you drink
Simple options that work
Milk or chocolate milk
Electrolytes with water

22/01/2026

Weigh ins complete ✅
sorsommai

Make weight and hydration
Multiple fight week with both now and we know what works for them 🫡

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22/01/2026

Team venum make weight and hydration for 🫡

siasarani

now time to refuel and rehydrate 👌🫡

Making weight the .nutrition way 🏆

21/01/2026

Is 24 hours enough time to refuel after weigh in?

A 2002 study found that when athletes rested and ate a very high carbohydrate intake (around 10 g per kg per day), muscle glycogen was fully topped up within 24 hours, with no extra benefit from continuing for 3 days.

Glycogen is simply stored carbohydrate in the muscle. So if a fighter has 24 hours between weigh in and the fight, that is usually plenty of time to refuel 🫡

Bussau, V.A., Fairchild, T.J., Rao, A., Steele, P. and Fournier, P.A., 2002. Carbohydrate loading in human muscle: an improved 1 day protocol. European journal of applied physiology, 87(3), pp.290-295.

19/01/2026

Every Muay Thai fighter should take creatine 🏆

One study looked at 26 female Muay Thai fighters who were given either 3 g of creatine per day or a placebo for 28 days.

After those 28 days, they completed an intense Muay Thai based training session, followed by a cognitive performance test.

The results showed that the creatine group made better decisions and reacted quicker compared to the placebo group.

Creatine has shown very promising research in brain health and cognitive function.

While a lot of this research uses higher doses, this study shows that even 3 g of creatine per day can have a positive impact on brain performance under fatigue.

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14/01/2026

What’s the secret to a good rest day?

It’s what works for you!

Don’t fall into the trap of doing what everyone else is doing. If you don’t feel rested from doing an ice bath and sauna, and you’d rather watch Netflix all day, then do that.

A rest day is physical and mental rest.

🎥

13/01/2026

Can you get a post workout meal from 7-11 for under 100 baht ? 🇹🇭

Here are some quick and easy food options from 7/11 Thailand you can grab on the go 👌

Nothing fancy I have to admit but simple for when time is limited and there’s only a 7/11 nearby

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🎥

12/01/2026

Why going low sodium on fight week works so well in Thailand 🇹🇭

Most fighters’ sodium intake is considerably higher during fight camp in Thailand because of the food they are eating compared to back home. When sodium is then reduced on fight week, you often see a noticeable drop in body weight.

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🎥

09/01/2026

Most fighters think weight loss is just about the number on the scale.

But the speed you diet can change what happens to your strength and muscle.

In this study, elite athletes lost a similar amount of weight…

But the group that lost weight more gradually:
• kept or gained more lean mass
• made bigger strength gains

The takeaway for fighters is simple:
If you are dieting down for a camp, go for a slower more gradual weight loss if you can.

Side note:
This is not a water cut post. This is about the weeks before fight week.

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STUDY REFERENCE
GARTHE, INA, ET AL. “EFFECT OF TWO DIFFERENT WEIGHT-LOSS RATES ON BODY COMPOSITION AND STRENGTH AND POWER-RELATED PERFORMANCE IN ELITE ATHLETES.” INTERNATIONAL JOURNAL OF SPORT NUTRITION AND EXERCISE METABOLISM 21.2 (2011): 97-104.