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Female Fighter Nutrition
Almost every plan in this sport was built on male physiology and handed to women unchanged. Several things do not transfer.
What is inside
- What is actually different, and what is not
- Energy availability: the thresholds, and how to work out your own number
- The cycle as a measurement rather than an inconvenience
- Iron: up to 60% of female athletes, and why you never act on it without a blood test
- The weight cut adjusted, with an honest account of how little female data exists
- Bone, and why it is decided years before anything shows
- A 6-month tracking sheet built to take to a medical appointment
- When this stops being nutrition and becomes medicine
You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell. Refund terms.
Who it is for
- A female fighter who has been handed a plan built on male physiology and wants the parts that do not transfer.
- Anyone tracking energy availability, the cycle or iron and unsure what to do with the numbers.
- A coach who works with female athletes and wants to know when a question stops being nutrition.
Who it is not for
- A male fighter. Most of this is about physiology that does not apply.
- Anyone expecting a diet for fat loss.
- An athlete who needs a diagnosis. The guide says plainly where it stops and a doctor starts.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind this guide is on the site at no cost. If the free pages answer your question, you do not need it.
Common questions
Does it include a weight cut?
Yes, adjusted for female physiology, with an honest account of how little female data exists.
Is there a tracking sheet?
Yes, a 6-month sheet built to be taken to a medical appointment.
Does it cover iron?
Yes, including why you never act on iron without a blood test.
Is it for teenagers?
No. It is written for adult athletes.
Does it replace medical care?
No. It names the point where the question becomes medicine.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- Female Fighters: The Complete Nutrition Guide. The standard camp plan was built on male physiology and handed to women unchanged. Four things do not transfer, and one of them ends careers quietly.
- REDs and RED-S in Combat Sports. Everything in a weight-class camp points at low energy availability, and the sport calls the symptoms normal. What it is, what it costs, how it is missed.
- Iron: The Deficiency That Hides as Bad Training. Up to 60% of female athletes are affected. It reduces appetite, affects thyroid function, and looks exactly like being under-fuelled or overtrained.
- Your Cycle and the Scale: The Evidence. Most research finds no significant weight difference between cycle phases. But one interaction genuinely matters, and it is about water loading.
- Women and the Weight Cut: A Tighter Range. Why female physiology needs a tighter safe range, how the cycle moves the scale, and the chronic risk that ends careers.
- Bone: The Damage You Cannot Feel. The one cost of under-fuelling that does not reverse when you eat again. Why irregular cycles and bone are one problem, and what a stress fracture means.
The guides are the system in general. If you want the numbers run for your weight, your date and your weigh-in format, that is a written plan, which is a different product from a guide.
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Oleksandr Foka — sports nutritionist. Guides are sold and delivered through Gumroad, under their terms.
Educational material, not medical treatment. For adults 18+. Weight cutting carries real risks including dehydration, electrolyte imbalance, impaired cognition and cardiac strain. Nothing here replaces care from a physician. Under strict liability, final responsibility for anything you take is yours.