What Should You Eat Before an MMA Class?

Ever felt sluggish halfway through your MMA class and wondered if it might be what you ate beforehand?

I get this question all the time at Extreme MMA in Malvern East. Honestly, getting the right fuel before class can make a huge difference. But don’t worry—it’s simpler than it sounds.

Timing is Everything

When students ask me what they should eat before training, the first thing I tell them is that timing matters. Eating too close to class can leave you feeling heavy or even sick. On the flip side, going in hungry isn’t great either.

Most fighters recommend eating around 90 minutes to two hours before your session. This gives your body enough time to digest and absorb the nutrients without any discomfort.

I recently read another article that supported this advice, highlighting how crucial meal timing is for martial artists. It’s worth a look if you’re curious about details.

Carbs are Your Friend

Some students are surprised when I emphasise carbs before class. Carbs give you quick energy, and MMA training is intense—you’re going to need it. Foods like oats, bananas, or even a simple sandwich can do wonders for your stamina.

One of our fighters swears by a peanut butter and banana sandwich before every mixed martial arts class. He says it gives him the ideal balance of energy and keeps hunger at bay.

Don’t Skip the Protein

Including some protein in your pre-training meal helps protect your muscles. A small amount of chicken, a hard-boiled egg, or even a protein shake mixed with oats works perfectly. Protein will keep your muscles feeling good during tough sessions, especially during grappling in our Brazilian jiu-jitsu classes.

But go easy. Too much protein just before class can slow digestion and make you feel sluggish. Keep it balanced.

Avoid Heavy, Fatty Foods

I can’t stress this enough. High-fat foods, no matter how delicious, are going to bog you down. Pizza and burgers might taste good, but they’re not exactly your friend when you’re about to spar or practice kicks in our Muay Thai classes.

I’ve heard some students joke about regretting that pre-class fast-food run. Trust me, it never ends well. Keep it clean, and you’ll feel lighter on your feet.

What Reddit Fighters are Saying

There’s heaps of valuable experience shared online. I’ve read some great discussions where fighters mention their go-to meals. Bananas and honey seem popular because they’re easy to digest and give quick energy. Others prefer oats with fruit for a sustained energy boost. These suggestions align with what I recommend to my own students.

Hydration is Essential

Don’t overlook hydration. It’s just as crucial as food. Drinking enough water throughout the day ensures you’re not dehydrated going into class. If you’re sweating heavily during our martial arts classes, it’s easy to become dehydrated quickly. Aim to drink water consistently rather than chugging a litre right before training.

If water alone feels boring, electrolyte drinks can help, especially on hotter days here in Melbourne.

Quick Snacks for Last-Minute Energy

If you’ve left it late and need something fast, think small and simple. A handful of almonds, a small yoghurt, or a banana works well. You want quick energy without filling up too much.

I found this article helpful when suggesting easy, quick options to my students.

Personalise Your Plan

Nutrition isn’t one-size-fits-all. I always advise my students at Extreme MMA to experiment with different foods to see what works best. Everyone is unique—what energises one person might leave another feeling sluggish.

Check out our blog post on how to choose and prepare food like a fighter for more guidance. You might also find our tips on fighter breakfast ideas helpful to start your day right.

Reach Out if You’re Unsure

If you’re still unsure or want to chat further about nutrition for your MMA journey, reach out through our contact page. I’m always happy to help you find what’s best for your training routine.

Good nutrition means better training, better energy, and better results. Keep it simple, listen to your body, and you’ll notice the difference on the mats.