Nutrition plays a crucial role in the performance and recovery of fighters and grapplers. Proper nutrition can enhance energy levels, improve strength and endurance, and promote injury prevention. Protein is essential for building and repairing muscle tissue, and it should make up a significant portion of a fighter or grappler\'s diet. Studies have shown that consuming 1.6-2.2 grams of protein per kilogram of body weight per day is optimal for athletes in these sports. Good sources of protein include lean meats, poultry, fish, eggs, dairy, and plant-based options such as beans and lentils. Carbohydrates are also important for providing energy to muscles during training and competition. Complex carbohydrates, such as whole grains, fruits, and vegetables, should make up the majority of a fighter or grappler\'s carbohydrate intake. These foods provide sustained energy and also contain essential vitamins and minerals. Adequate hydration is also crucial for fighters and grapplers. Dehydration
https://getphysical.mykajabi.com/blog/Optimizing%20Nutrition%20for%20Fighters%20and%20Grapplers
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