FSMS #2 - Pre-Training Nutrition: How Elite Fighters Fuel for Peak Performance

Fueling your body before training can be the difference between a sharp, energized session and one where you gas out halfway through. Eat too much or the wrong foods, and you’ll feel sluggish and heavy. Eat too little, and you’ll run out of gas before the warm-up ends.

At Fight Science Made Simple, we teach fighters a simple system to solve this: the 4-2-1 Rule. This pre-training nutrition framework shows you exactly what to eat four hours, two hours, and one hour before training so you have steady energy, avoid stomach issues, and perform at your best.

In this article, we’ll break down:

• Why pre-training nutrition is a game-changer for fighters and martial artists.
• The 4-2-1 Rule and how to apply it to your daily training.
• Actionable examples of meals and snacks you can start using today.

Whether you’re a hobbyist, a competitor, or a pro, mastering pre-training nutrition will immediately improve your performance and recovery.