You can train at maximum intensity, have the best coach in the world and the most disciplined attitude — but if you don't fuel your body properly, you're building on sand. At Gamez Athletic Sports in Coronado, Panama, nutrition is not a complement to training: it is half the equation.
The combat athlete's needs
MMA, Boxing and BJJ are high energy demand sports. They are not just strength or endurance — they are both at the same time, plus the ability to think under pressure. This demands quality fuel at the right moments. Athletes training in Coronado under the Pacific heat and humidity need to pay special attention to this.
"Eat to perform, not to show off. Your body will thank you on the mat."
What to eat before training
Between 1.5 and 2 hours before your session at Gamez Athletic, aim for a combination of moderate-digestion carbohydrates and lean protein. The goal is available energy without feeling heavy.
- Rice with chicken and vegetables
- Oatmeal with fruits and protein powder
- Whole grain bread with eggs and avocado
Hydration — the most ignored factor in Coronado
A dehydration of just 2% of your body weight can reduce performance by 10 to 20%. In Coronado, Panama, with the Pacific coast heat and humidity, this is critical. In 45-minute classes at Gamez Athletic intensity, you can lose between 500ml and 1 liter of sweat. Drink water before, during and after.
After training: the recovery window
In the first 30 to 60 minutes after training, your body is in the best state to absorb nutrients. Prioritize protein to repair muscle and carbohydrates to replenish glycogen.
- Protein shake with banana
- Greek yogurt with fruits
- Tuna with rice and vegetables
What to avoid
Ultra processed food, excess refined sugar, alcohol and skipping meals are the combat athlete's enemies. It's not about strict diets or obsessively counting calories — it's about eating well most of the time.
The final message
You don't need a perfect diet. You need consistency. Eat real food, eat varied, hydrate well and sleep enough. Those four habits alone will take you further than any supplement. At Gamez Athletic Sports, Coronado, Panama, we help you train and understand how to fuel your best performance.