Nutrition/Strength & Conditioning

Fighters usually go through fight camps that typically last around 8 weeks. Most fighters during this phase work on their nutrition and muscular strength and then attempt to maintain gained strength during the camp before the fight. Given our athlete will be moving up a weight division, this off-season will primarily be for the gaining of muscle mass and as such the nutrition will follow that game plan.

Mention types of food/meal plans/calorie intake/types of carbs/protein/fats and any supplementations which will be taken, along with protein recommendations per the athlete’s weight, aims and objectives.

Additionally, talk about how much and what type of protein the athlete will take. Create table below and plan it around the strength & condition


Creatine supplementation 


Most athletes agree that the most effective legal supplementation an athlete can take is creatine. By storing more ATP (Adenosine triphosphate) in the muscle it allows the individual to expel more explosive energy for lifts such as cleans, bench press’ and sprinting. Also, water retention, it helps muscles recover quicker. Creatine lowers myostatin, a protein nutrition component responsible for preventing muscle hypertrophy.

Creatine also increases IGF-1 (Insulin-like growth factor 1) levels by up to 30%. IGF-1 can be very effective in increasing muscle mass and recovery. A 5g daily dose of creatine is the most effective for people to take. The time of day doesn’t seem to play a role in nutrition effectiveness so long as the dose is taken roughly every 24 hours.

Maybe also briefly mention the role insulin might play in the athlete’s weight gain. Insulin is the most powerful natural anabolic hormone the body produces. Taking advantage of this is key to gaining weight. Magnesium, Ginger, Cinnamon and Green tea help decrease insulin resistance. Omega 3 helps beta cells in the pancreas produce insulin.

Apple Cider Vinegar improves the uptake of glucose nutrition by the muscle cells and helping with insulin efficiency. Soluble Fibre good for insulin sensitivity. Cinnamon very noticeable for insulin efficiency. Studies showed it can even act directly on muscle cells. Niacin increases the body’s natural production of growth hormones. Other foods like flaxseeds, grapes, aloe Vera gel juice, repair beta cells and help in insulin production naturally.

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