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Condition.Nutrition

Combat Sports Nutritionist x14 One Fc World Champions 🏆Fuelling Fighters Across The 🌍

Hey! It's Peter, owner of Condition.Nutrtion Let's be honest, in the realm of combat sports, nutrition is a huge downfall for fighters and in most cases, it gets left to complete guess work! Condition Nutrition was created to make nutrition simple! My plans are designed to take away the stress of what you should eat, giving you time to focus on training and competing at the highest level. My clients report there energy levels have never been higher, ate so much good food, whilst still making weight! It's a win win! Come and join the Condition Nutrition Team Today

08/09/2026

40g of protein for just 230 calories from 7-Eleven 👀

For fighters, this is a really easy option to have in your back pocket when you’re busy with training and don’t have time to grab lunch, or you’re travelling between gyms and haven’t got a meal ready

It gives you 40g protein for 230 calories, so it can make hitting your protein target a lot easier on those busy days

Not something I’d rely on for every meal, but definitely a useful option to know about if you’re training in Thailand

Save this one for your next fight camp

07/09/2026

Why do we give fighters sweets during a weight cut?🍬

It is not just because they taste good 😂

There are two main reasons we may use a small amount of Haribo during a weight cut:

1. Physiological
The fighter has often been low-carb all week, eating less food, reducing sodium, and losing fluid through the sauna bath etc. A small handful of fast-digesting carbohydrate can help maintain blood glucose during a weight cut

2. Psychological
At that stage, the fighter is tired, flat, hungry, and mentally drained. Something sweet can give them a quick lift, improve mood, and help them keep pushing through the final part of the cut.

We are not giving loads of sweets. It is just a small handful throughout the process, not a huge amount, and it is not going to impact weight in any meaningful way.

The goal is to make the weight cut process that little bit easier every time. If we can make it 1%, 2%, or 5% better for the fighter, then we are going to do that.

Dm us Peter Miller to join our team of world champions today 🤝

07/09/2026

What fighters should do post weigh-in

After the weigh in, the goal is simple. Refuel and rehydrate ready to compete the next day

4 key things fighters should focus on:

Rehydrate properly
Replace more than just the weight you lost.

Get carbs in
Carbs help refill fuel stores so you are fuelled for fight day

Keep fibre low
Too much fibre can leave you feeling heavy and upset your stomach.

Keep fats low
High fat meals slow digestion, so keep food easy to absorb

These methods are tried and tested with some of the best fighters in the world

DM us Peter Miller to join our team of mutiple world champions today

04/09/2026

On weight for tomorrow’s ONE Championship main event 🦾

Best camp to date with Selina Flores 👑

Smooth fight week, everything went exactly to plan and she pretty much woke up on weight yesterday morning

Easy work

Now it’s time to refuel, rehydrate and get ready to perform tomorrow 👌

DM us Peter Miller to join our team of world champions today

🎥 credit Fight Record

02/09/2026

Protein shakes can be really useful on fight week

They’re quick, easy to have between meals and can give you a good amount of protein without needing a big meal. When food volume and carbs start coming down, hunger can creep up a bit, so keeping protein high can help you feel fuller through the day

They’re also useful if you’re fighting abroad.Sometimes the foods and snacks you normally use at home just aren’t easy to find, so having something simple like a protein shake can make things a lot easier.

Just check the label, because not every protein shake is low in carbs 👌

If your fight is coming up and you’re still guessing what snacks fit your fight-week plan, send us a message Peter Miller

01/09/2026

What do our world champions actually eat on fight day?

This is one example of a fight-day meal structure we have used with world champion fighters.

You can see the theme straight away: plenty of carbohydrate across the day, familiar foods, meals spaced around the fight time, and nothing overly complicated.

But this is not a meal plan every fighter should copy.

The exact food, portions and timing change depending on the fighter, their bodyweight, what they have already eaten after the weigh-in, their normal routine, appetite, food preferences and the actual time they are fighting.

That is why one fighter might use oats, pasta, rice and rice cakes, while another fighter’s day can look quite different.

The aim is to have a fight day plan that you already know works for you, gives you enough energy and fits the time you are due to fight

If your fight is booked and you are still guessing what you should eat on fight day DM Peter Miller to join our team today

31/08/2026

Can you drink Coke Zero on fight week?

Yes, you can drink Coke Zero on fight week because it is low in calories and low in sodium.

Coke Zero can fit into fight week when the goal is to keep calories and sodium low
Lower sodium is often useful on fight week when you are trying to bring body weight down
Not all zero calorie drinks are the same
Some drinks, like Monster Zero Sugar, can contain a lot more sodium
Always check the sodium content of drinks during fight week

Coke Zero can be a ok to drink on fight week, but the bigger point is that you should not assume every zero sugar drink is the same, because if the sodium is high and you are having a couple each day, it can push your sodium intake up more than you realise

If you want to learn more about all things combat sports nutrition dm us Peter Miller today

30/08/2026

Does a steam room help you lose weight?

A lot of fighters ask me if a steam room is a good option for making weight

The reason I would not recommend it as a first choice is simple.

A steam room is very humid, which makes it harder for sweat to evaporate. And if sweat cannot evaporate properly, you do not cool yourself as well. So even if you feel your sweating loads, sweat rate might actually be lower int he steam room that does not mean it’s an optimal method to make weight.

In fact, it may just increase heat strain and make the cut harder.

Dm us Peter Miller to join our team of world champions today

28/08/2026

What Jonathan Haggerty eats after weigh ins

We’ve worked with Jonathan Haggerty across multiple fight camps, and during that time he has become a two-sport ONE World Champion and successfully defended his ONE Championship belts on multiple occasions

This was his main meal after the weigh-in in Japan

With our fighters, we do not usually force one exact meal on them after they make weight. We give them some freedom to choose food they actually want to eat, then put simple guidelines around that choice

Jonathan fancied Mexican food here, so we kept the meal based around rice and foods that fitted what we wanted from that stage of his post-weigh-in refuelling

If a fighter wants a different type of food, the same idea applies. That way, they can enjoy what they are eating without turning the hours after weigh-in into a free-for-all

Jonathan then went on to successfully defend his ONE Bantamweight Kickboxing World Title 🦾

What would your first proper meal be after making weight?

26/08/2026

Do ice-cold drinks actually cool you down after weigh-ins?

One study looked at 24 men and women after exercise in the heat. They recovered with either an ice slurry at -1°C or the same drink at 20°C.

In the women, the ice slurry lowered core temperature more and made them feel cooler. In the men, that extra cooling effect was not seen.

So for fighters, an ice-cold drink might feel good after making weight, and there may be some cooling benefit, but it should not be treated as the main part of your recovery.

After a weight cut, the bigger job is getting the right amount of fluid, sodium, carbohydrate and food back in over the hours that follow.

And there is an important limit to this study: it was done after exercise in a hot environment, not after a combat-sport weight cut. So we cannot assume the exact same response after weigh-ins.

Still, it is a useful bit of research when deciding what actually matters in that first drink after stepping off the scales.

If you want your post-weigh-in recovery planned properly, DM Peter Miller to join the team that has worked with 22 world champions.