Home › Guides › Post-Fight Recovery Protocol
Post-Fight Recovery Protocol
The 72 hours that decide your next camp. Everybody plans the camp; almost nobody plans the night it was for.
What is inside
- The first 24 hours, hour by hour, from the moment you leave the ring
- Amounts for your body mass, 60 to 100 kg: carbohydrate, protein, fluid
- Day 1, Day 2 and Day 3, meal by meal
- What to avoid, with the numbers behind it
- A printable measurement sheet: baseline, 72 hours, 7 days, 14 days
- The corner card: one page written for whoever is responsible for you
- Return-to-training checklist with go and wait thresholds
- Every figure with its source, and what that evidence does not cover
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 fighter who has just competed and wants the next 72 hours planned.
- A coach or corner responsible for someone the night after a fight.
- Anyone whose next camp keeps starting from a hole.
Who it is not for
- Someone looking for a training programme. This is the nutrition half.
- An athlete with a suspected injury. The guide names when the question is medical.
- Anyone expecting a fat-loss plan.
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 give amounts for my body mass?
Yes, from 60 to 100 kg, for carbohydrate, protein and fluid.
Is there anything for my coach?
Yes, a one-page corner card written for whoever is responsible for you.
When can I train again?
There is a return-to-training checklist with go and wait thresholds, and it is not a medical clearance.
Does it cover the first night?
Yes, hour by hour from the moment you leave the ring.
Are the figures sourced?
Yes, with a note on what that evidence does not cover.
Free reading on the same problem
The guide is the protocol. These articles are the reasoning behind it, and they cost nothing.
- The First 24 Hours After a Fight. Myoglobin peaks around 2 hours after combat. Creatine kinase peaks at 24. What to do in the window nobody plans, on a body that made weight yesterday.
- The 72 Hours: What the Markers Actually Do. Creatine kinase back to baseline by 48 hours in judo athletes. Over half of one rugby squad still not recovered at 60. The average is not you.
- Your Kidneys Are Already Damaged. Markers of acute kidney injury are present on fight day itself. The painkillers most fighters take that night arrive into an organ already under strain.
- Back to Training: How to Know You Have Recovered. No blood tests, no lab. Four signals you can read yourself, why feeling fine at 48 hours means nothing, and the mistake that makes the next camp harder.
- Alcohol and Recovery: The 37% Problem. Protein synthesis fell 37% with alcohol and 24% even with whey alongside. Why fight night is the worst possible timing.
- Sleep for Fighters: The Tool Nobody Plans. Under 8 hours a night carried 1.7 times the injury risk. Sleep extension lowered cortisol and sharpened reaction time.
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.
The monthly email is sent through Substack, and its sign-up page opens in a new tab. Subscribing is optional, and every email has a one-click unsubscribe link. See the privacy notice.
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.