Top 10 Nutrition Principles


  • Eat breakfast every day, and never go more than three hours without fuel to keep your metabolism active.
  • Fuel your body with a high-carb, moderate protein snack before workouts.
  • Post-workout, eat a meal with both carbs and quality protein to promote an anabolic response and repair lean tissue.
  • Minimize your intake of inflammation-promoting saturated fats from full-fat dairy and meats. Incorporate unsaturated fats like omega-3 from foods like wild salmon to restrict inflammation and boost cardiovascular health.
  • Stay hydrated. Never lose more than 2% of your body weight in sweat. This will keep your core temperature low and help ward off fatigue.
  • Eat a variety of colorful fruits and vegetables every day to add fiber, antioxidants, vitamins, and minerals.
  • Avoid artificial sweeteners. They cause unwanted cravings for sweet snacks.
  • Take a standard multivitamin supplement while losing weight and training hard.
  • Plan out a day’s worth of meals and snacks in advance so there’s no question of what and when you eat.
  • If you’re cutting weight before a fight, opt for a low-sodium diet in the days leading up to weigh-ins to encourage your body to lose water weight.

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