Simple Nutrition for Amateur Fighters

Fighter nutrition is often overcomplicated by the internet. In reality, amateur athletes need simple, consistent principles — not expensive supplements. Here is a practical guide for members training 3–5 times a week.

The Training Plate Rule

• ½ plate complex carbs (brown rice, potato, oats) on training days.
• ¼ plate protein (chicken, eggs, fish, tempeh/tofu) at every meal — ~1.6–2 g per kg bodyweight daily.
• ¼ plate vegetables + fruit for micronutrients and recovery.
• Healthy fats (avocado, nuts, olive oil) in small portions.

Simple Timing

Big meal 2–3 hours before training. After training, eat protein + carbs within 1–2 hours. After a hard evening class, have a light protein-based meal — do not sleep hungry.

Hydration = Performance

Even 2% dehydration reduces strength and focus. Practical target: pale-yellow urine. Bring a 1L bottle to the dojo and finish it during class.

Night Recovery

• Sleep 7–9 hours — the cheapest, most powerful “supplement”.
• Cut fried food and sweet drinks on rest days.
• Alcohol is recovery’s enemy: limit it around heavy training blocks.

Weight Classes for Competition

For amateurs, drastic weight cuts are unnecessary. Pick a class that matches your natural weight; if you need to drop, do it gradually at 0.5 kg/week under coach supervision in the athlete track.

Have a specific goal (fat loss, mass gain, or a championship cut)? Discuss it with our team on WhatsApp — MAJESTY BALI athlete development includes basic nutrition guidance.