https://fokaelite.com/blog/ Weight cutting, fight camp nutrition and anti-doping, written by a sports nutritionist who works in world title camps. en Foka Elite Sat, 19 Sep 2026 19:18:51 +0000 1440 https://fokaelite.com/blog/weight-cutting/weight-regain-after-weigh-in/ https://fokaelite.com/blog/weight-cutting/weight-regain-after-weigh-in/ Tue, 22 Sep 2026 15:00:00 +0000 weight-cutting 35 official fight-night weights: a median regain of 19.4 lb, and the lightest fighters regain the most. https://fokaelite.com/blog/weight-cutting/wrestling-weight-certification/ https://fokaelite.com/blog/weight-cutting/wrestling-weight-certification/ Tue, 22 Sep 2026 12:00:00 +0000 weight-cutting What happens on test day, the 2026-27 body fat floors, the descent cap and the NCAA deadline. https://fokaelite.com/blog/catchweight/ https://fokaelite.com/blog/catchweight/ Sat, 19 Sep 2026 12:00:00 +0000 weight-cutting A weight agreed outside the divisions, who it really costs, and what to settle before signing. https://fokaelite.com/blog/weight-cutting/why-certification-exists/ https://fokaelite.com/blog/weight-cutting/why-certification-exists/ Sat, 19 Sep 2026 12:00:00 +0000 weight-cutting Every number on a certification sheet answers something that went wrong in 1997. https://fokaelite.com/blog/weight-cutting/hydration-testing-origin/ https://fokaelite.com/blog/weight-cutting/hydration-testing-origin/ Sat, 19 Sep 2026 12:00:00 +0000 weight-cutting One promotion removed the cut. American commissions kept it and regulated the edges. https://fokaelite.com/blog/weight-cutting/weight-miss-registry/ https://fokaelite.com/blog/weight-cutting/weight-miss-registry/ Sat, 19 Sep 2026 12:00:00 +0000 weight-cutting Verified weight misses since 2025 with overage percentages, fines and outcomes. https://fokaelite.com/blog/camp-nutrition/wrestling-diet/ https://fokaelite.com/blog/camp-nutrition/wrestling-diet/ Fri, 18 Sep 2026 12:00:00 +0000 camp-nutrition A wrestler's eating plan across a season: the school day, practice, dual meets, the day after a tournament, and why the gap before practice decides it. https://fokaelite.com/blog/ufc-weight-classes/ https://fokaelite.com/blog/ufc-weight-classes/ Thu, 17 Sep 2026 09:00:00 +0000 ufc-weight-classes Every UFC weight class in order, in lb and kg, the one-pound allowance, what missing weight costs, and the weight to carry between camps in each. https://fokaelite.com/blog/weight-cutting/khamzat-chimaev-weight-cut/ https://fokaelite.com/blog/weight-cutting/khamzat-chimaev-weight-cut/ Wed, 16 Sep 2026 09:00:00 +0000 weight-cutting He weighed 185 at UFC 328 and lost the title a day later. The reported 46-pound descent, the mid-camp switch from 205, and what the second round showed. https://fokaelite.com/blog/weight-cutting/max-holloway-weight-cut/ https://fokaelite.com/blog/weight-cutting/max-holloway-weight-cut/ Wed, 16 Sep 2026 09:00:00 +0000 weight-cutting Champion at 145, BMF at 155, then 170 for McGregor in 2026 with a cut his nutritionist called nothing to fear. Plus the 2018 cut a commission stopped. https://fokaelite.com/blog/weight-cutting/alex-pereira-weight-cut/ https://fokaelite.com/blog/weight-cutting/alex-pereira-weight-cut/ Wed, 16 Sep 2026 09:00:00 +0000 weight-cutting Pereira cut to 185, then 205, then fought at heavyweight at 251 with no cut at all. The public weights, the 25-pound rebound, and the number nobody set. https://fokaelite.com/blog/taekwondo-weight-classes/ https://fokaelite.com/blog/taekwondo-weight-classes/ Tue, 15 Sep 2026 09:00:00 +0000 taekwondo-weight-classes All 16 World Taekwondo categories and the 8 Olympic ones in kg and lb, the 5 percent ceiling at the random weigh-in worked out per category, and the rules. https://fokaelite.com/blog/powerlifting-weight-classes/ https://fokaelite.com/blog/powerlifting-weight-classes/ Tue, 15 Sep 2026 09:00:00 +0000 powerlifting-weight-classes Every IPF and USPA class in kg and lb, which federation uses which, and why a 2-hour weigh-in and a 24-hour weigh-in call for opposite weight plans. https://fokaelite.com/blog/high-school-wrestling-weight-classes/ https://fokaelite.com/blog/high-school-wrestling-weight-classes/ Tue, 15 Sep 2026 09:00:00 +0000 high-school-wrestling-weight-classes The 2026-27 NFHS weight classes for boys and girls, the 12, 13 and 14-class sets, what your state uses, and the certification rule that sets the floor. https://fokaelite.com/blog/weight-loss/stopping/ https://fokaelite.com/blog/weight-loss/stopping/ Sun, 13 Sep 2026 09:00:00 +0000 weight-loss In the STEP 1 extension, most lost weight returned within a year of stopping. Why that happens, and why the months you are in now decide maintenance. https://fokaelite.com/blog/weight-loss/protein/ https://fokaelite.com/blog/weight-loss/protein/ Sun, 13 Sep 2026 09:00:00 +0000 weight-loss Of 60 adults on a GLP-1, only 10 percent reached 1.6 g of protein per kg. The shortfall is 30 to 47 g a day, and the daily total is the wrong target. https://fokaelite.com/blog/weight-loss/muscle/ https://fokaelite.com/blog/weight-loss/muscle/ Sun, 13 Sep 2026 09:00:00 +0000 weight-loss Two of 41 GLP-1 trials measured what participants ate. When one finally did it properly, lean mass loss stopped at seven months and grip strength rose. https://fokaelite.com/blog/weight-loss/hair-loss/ https://fokaelite.com/blog/weight-loss/hair-loss/ Sun, 13 Sep 2026 09:00:00 +0000 weight-loss Alopecia: 3.3 percent on semaglutide against 1.4 on placebo. The number underneath, 5.3 against 2.5 by weight lost, shows what is really causing it. https://fokaelite.com/blog/weight-loss/constipation/ https://fokaelite.com/blog/weight-loss/constipation/ Sun, 13 Sep 2026 09:00:00 +0000 weight-loss Gastric emptying slows 30 to 40 percent. There are three types of constipation, and the usual more-fibre advice targets the one the drug does not cause. https://fokaelite.com/blog/weight-cutting/weight-cut-meal-plan/ https://fokaelite.com/blog/weight-cutting/weight-cut-meal-plan/ Sun, 13 Sep 2026 09:00:00 +0000 weight-cutting What a fighter eats from base camp to the scale, phase by phase: what food can actually remove, the fight-week swaps, and the first meals after the scale. https://fokaelite.com/blog/youth-wrestling-weight-classes/ https://fokaelite.com/blog/youth-wrestling-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 youth-wrestling-weight-classes USA Wrestling classes for 10U, 12U and 14U, the maximum weight difference rule, and why moving a growing child up costs nothing at the scale. https://fokaelite.com/blog/wrestling-weight-classes/ https://fokaelite.com/blog/wrestling-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 wrestling-weight-classes NFHS lets each state choose, the NCAA runs 10, and United World Wrestling runs 10 per style. All of them, plus the rule that caps how far down you may go. https://fokaelite.com/blog/ncaa-wrestling-weight-classes/ https://fokaelite.com/blog/ncaa-wrestling-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 ncaa-wrestling-weight-classes The 10 men's and 10 women's NCAA classes, the 1 November certification deadline, the descent plan, and what happens when a wrestler moves up. https://fokaelite.com/blog/muay-thai-weight-classes/ https://fokaelite.com/blog/muay-thai-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 muay-thai-weight-classes The Thai stadium ladder in pounds, IFMA in kilograms, and why a ONE strawweight is not a strawweight anywhere else. Plus the weigh-in that decides it. https://fokaelite.com/blog/kickboxing-weight-classes/ https://fokaelite.com/blog/kickboxing-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 kickboxing-weight-classes WAKO runs seven disciplines and the weight classes are not the same across them. Plus GLORY, ONE, K-1, and the weigh-in question that matters more. https://fokaelite.com/blog/judo-weight-classes/ https://fokaelite.com/blog/judo-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 judo-weight-classes The IJF categories for men and women, the cadet ladder, and the rule that makes judo different: a competition-day check at 5 per cent above your class. https://fokaelite.com/blog/camp-nutrition/boxing-diet-plan/ https://fokaelite.com/blog/camp-nutrition/boxing-diet-plan/ Sat, 12 Sep 2026 09:00:00 +0000 camp-nutrition Boxing diet plans for a hard day, a light day and a rest day, with times and portions. Plus what changes if you box for fitness rather than a fight. https://fokaelite.com/blog/bjj-weight-classes/ https://fokaelite.com/blog/bjj-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 bjj-weight-classes IBJJF gi and no-gi limits and the ADCC sets, plus the two rules that make jiu jitsu different: the gi counts, and you weigh in minutes before you compete. https://fokaelite.com/blog/amateur-boxing-weight-classes/ https://fokaelite.com/blog/amateur-boxing-weight-classes/ Sat, 12 Sep 2026 09:00:00 +0000 amateur-boxing-weight-classes World Boxing runs 10 classes per sex and the road to LA28. The IBA grid sits outside it. Plus the entries check that fixes your category for a week. https://fokaelite.com/blog/weight-cutting/tj-dillashaw-weight-cut/ https://fokaelite.com/blog/weight-cutting/tj-dillashaw-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting 154 lb at 8 percent body fat, 124.6 on the scale 12 weeks later, a 32-second loss and a positive EPO test. What the public numbers say about the cut. https://fokaelite.com/blog/weight-cutting/paddy-pimblett-weight-cut/ https://fokaelite.com/blog/weight-cutting/paddy-pimblett-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting 198 lb a week after weighing in at 156, 14 lb in his final 48 hours, and 191 on fight night by his own account. What his numbers say about the cycle. https://fokaelite.com/blog/weight-cutting/khabib-weight-cut/ https://fokaelite.com/blog/weight-cutting/khabib-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting Hospitalized the night before the UFC 209 weigh-in, then on the limit for every fight after it. What the public record says about Khabib's cut. https://fokaelite.com/blog/weight-cutting/kayla-harrison-weight-cut/ https://fokaelite.com/blog/weight-cutting/kayla-harrison-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting From 172 lb in judo and 155 in the PFL to 135 in the UFC. The 15-week camp she described, the fight-night regain, and what the public record shows. https://fokaelite.com/blog/weight-cutting/how-do-ufc-fighters-cut-weight/ https://fokaelite.com/blog/weight-cutting/how-do-ufc-fighters-cut-weight/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting Camp, a water load, then carbohydrate, fiber and sodium, fluid last. The morning weigh-in, 30 hours to refill, and what fighters actually do instead. https://fokaelite.com/blog/weight-cutting/conor-mcgregor-weight-cut/ https://fokaelite.com/blog/weight-cutting/conor-mcgregor-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting His weigh-ins at 145, 155 and 170, the method his nutritionist described, and what he said went wrong the one time he did not cut at all. https://fokaelite.com/blog/weight-cutting/charles-oliveira-weight-cut/ https://fokaelite.com/blog/weight-cutting/charles-oliveira-weight-cut/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting 155.5 on the scale at UFC 274 cost him the lightweight title. The half pound, the extra hour, the scale dispute and the featherweight years before it. https://fokaelite.com/blog/weight-cutting/case-studies/ https://fokaelite.com/blog/weight-cutting/case-studies/ Fri, 11 Sep 2026 09:00:00 +0000 weight-cutting Harrison, Dillashaw, Khabib, McGregor, Pimblett and Oliveira side by side: the public numbers, how far each sat above the limit, and what each cut shows. https://fokaelite.com/blog/supplements/best-supplements-for-wrestling/ https://fokaelite.com/blog/supplements/best-supplements-for-wrestling/ Fri, 11 Sep 2026 09:00:00 +0000 supplements Supplements with evidence for wrestlers, what an NCAA school can hand out, the caffeine limit in college testing, and why high schoolers start with food. https://fokaelite.com/blog/supplements/best-supplements-for-mma/ https://fokaelite.com/blog/supplements/best-supplements-for-mma/ Fri, 11 Sep 2026 09:00:00 +0000 supplements The 5 supplements with evidence for MMA, the 7 certifications the UFC anti-doping program accepts, and why a morning weigh-in changes how you take them. https://fokaelite.com/blog/supplements/best-supplements-for-judo/ https://fokaelite.com/blog/supplements/best-supplements-for-judo/ Fri, 11 Sep 2026 09:00:00 +0000 supplements The 5 supplements with evidence for judo, how the WADA Code applies, and why creatine's water counts twice in a sport with a random 5% morning check. https://fokaelite.com/blog/supplements/best-supplements-for-boxing/ https://fokaelite.com/blog/supplements/best-supplements-for-boxing/ Fri, 11 Sep 2026 09:00:00 +0000 supplements The 5 supplements with real evidence for boxers, what a supplement shop's sales showed about what people rebuy, and which categories cause failed tests. https://fokaelite.com/blog/supplements/best-supplements-for-bjj/ https://fokaelite.com/blog/supplements/best-supplements-for-bjj/ Fri, 11 Sep 2026 09:00:00 +0000 supplements The supplements with evidence for BJJ, USADA testing at IBJJF majors, and why a weigh-in in the gi right before the match changes everything. https://fokaelite.com/blog/tennis/supplements/ https://fokaelite.com/blog/tennis/supplements/ Thu, 10 Sep 2026 09:00:00 +0000 tennis The supplement with the best evidence is the one combat athletes give up and tennis players do not. Most of the rest is sold on a mechanism, not a result. https://fokaelite.com/blog/tennis/match-delay-meal-timing/ https://fokaelite.com/blog/tennis/match-delay-meal-timing/ Thu, 10 Sep 2026 09:00:00 +0000 tennis Every tennis nutrition rule assumes you know when the match starts. On an outside court you do not. The structure that survives a 4-hour delay. https://fokaelite.com/blog/tennis/juniors/ https://fokaelite.com/blog/tennis/juniors/ Thu, 10 Sep 2026 09:00:00 +0000 tennis Youth tennis studies keep finding the same thing. Players under-eat, do not raise carbohydrate on match days, and nobody notices until results move. https://fokaelite.com/blog/tennis/heat-break/ https://fokaelite.com/blog/tennis/heat-break/ Thu, 10 Sep 2026 09:00:00 +0000 tennis Ten minutes off court when the heat index crosses the line, and nobody has written down what to do with them. Cooling, drinking and fuelling, in order. https://fokaelite.com/blog/tennis/cramping/ https://fokaelite.com/blog/tennis/cramping/ Thu, 10 Sep 2026 09:00:00 +0000 tennis Tennis classes cramp as a loss of condition, not an injury, so you cannot stop play for it. The research mostly sides with the rulebook, not the products. https://fokaelite.com/blog/tennis/coaches/ https://fokaelite.com/blog/tennis/coaches/ Thu, 10 Sep 2026 09:00:00 +0000 tennis You are the most listened-to voice in the player's week, you are a Player Support Person under the anti-doping rules, and nobody trained you for either. https://fokaelite.com/blog/tennis/bananas/ https://fokaelite.com/blog/tennis/bananas/ Thu, 10 Sep 2026 09:00:00 +0000 tennis The banana is the right food for a changeover. The potassium and cramps explanation, which is the one everybody gives, does not survive the arithmetic. https://fokaelite.com/blog/tennis/anti-doping/ https://fokaelite.com/blog/tennis/anti-doping/ Thu, 10 Sep 2026 09:00:00 +0000 tennis Strict liability reaches every ranked player. Whereabouts filing reaches a few hundred. The gap between the two is where most tennis doping trouble lives.