Nutrition and Weight Cut Strategies in Combat Sports: 2025 ISSN Position Stand

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Making weight in mixed martial arts (MMA) and other combat sports often forces athletes to lose significant amounts of body mass in short timeframes. However, uninformed and unguided weight cutting processes lead to severe muscle loss, electrolyte imbalances, and major strength deficits during competition.

Preserving muscle mass and overall health while performing at an elite level relies on evidence-based protocols rather than guesswork. In light of the 2025 International Society of Sports Nutrition (ISSN) position stand, this process must be evaluated across 3 key phases.

1 Preparation Phase and Fundamental Nutrition Principles

The period prior to entering fight camp is the most critical phase for preserving metabolic health and baseline muscle mass.

01. Weight Class & Weigh-in Rules Every combat discipline has unique weight categories, official weigh-in timings, and competition schedules. Nutrition strategies must be strictly personalized to this timeline.
02. Energy Systems When fight duration exceeds 4 minutes, the aerobic system accounts for over 70% of total energy production; explosive bursts are fueled by anaerobic alactic and glycolytic pathways.
03. Pre-Camp Weight Management Body weight during the general preparation phase should be maintained within a maximum of 12% to 15% above the target competition limit.
04. Ergogenic Aids Evidence-based supplements with proven efficacy such as Creatine, Beta-Alanine, HMB, and Caffeine can be integrated to support training performance.

2 Fight Camp and Acute Weight Cut Phase

Weight cutting is divided into gradual long-term calorie restriction and acute protocols applied during fight week.

Daily Macronutrient Lower Thresholds (per kg):
  • Carbohydrates: 3.0 – 4.0 g/kg
  • Protein: 1.2 – 2.0 g/kg (Prioritized to prevent lean mass loss)
  • Fat: 0.5 – 1.0 g/kg

Target Acute Loss Thresholds Leading to Weigh-in:

72h Pre-Weigh-in Max 6.7%
48h Pre-Weigh-in Max 5.7%
24h Pre-Weigh-in Max 4.4%

During fight week, a 1–2% reduction in body mass can be achieved by depleting glycogen stores via exercise tapering and carbohydrate restriction. Consuming low fiber (<10 g/day) for 4 days prior to weigh-in significantly reduces gut content weight. Thermal methods like saunas and hot water baths must strictly be performed under professional supervision, targeting approximately ~2–4% fluid loss in the final 24 hours.

3 Post-Weigh-in Rehydration and Refueling

Rapid mass recovery strategies post-weigh-in aim to restore depleted body fluids and glycogen, securing a physical power advantage for the bout.

  • First Priority (ORS): Immediately post weigh-in, consume 1 to 1.5 liters of oral rehydration solution per hour alongside 50–90 mmol/dL sodium.
  • Carbohydrate Loading: Following initial rehydration, transition to easily digestible, low-fiber carbohydrates at tolerable rates (approx. 60 g per hour).
  • Target: Rehydration protocols must aim to regain at least 10% of body mass before entering the cage or ring.

Frequently Asked Questions

What should be consumed immediately after weigh-ins? Instead of large, fatty meals, prioritize oral rehydration solutions (ORS) followed by easily digestible, low-fiber, fast-acting carbohydrates.
Is acute dehydration (sauna, etc.) dangerous? Unsupervised and excessive dehydration carries severe health risks. These methods should only be used under professional oversight and kept within 2–4% of body mass during the final 24 hours.
How much weight should be regained after weigh-ins? To prevent performance deficits and fully replenish fluids and glycogen, athletes should aim to regain at least 10% of their body weight prior to competition.
Source:
Ricci, A. A., Evans, C., Stull, C., Peacock, C. A., French, D. N., Stout, J. R., … Antonio, J. (2025). International Society of Sports Nutrition position stand: nutrition and weight cut strategies for mixed martial arts and other combat sports. Journal of the International Society of Sports Nutrition, 22(1). DOI Link

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