Fuel Your Performance: Nutrition & Recovery Guidelines for Combat 360X Guests

UGB MMA Press Conference

Whether your goal is to lose weight, improve your fitness, or sharpen your martial arts skills, your progress doesn't stop when training ends. Recovery, hydration, and proper nutrition are just as important as the hours you spend in the gym.

At Combat 360X, we encourage every guest to fuel their body correctly so they can train harder, recover faster, and reduce the risk of injury throughout their stay.

Track Your Nutrition

One of the easiest ways to improve your results is by tracking what you eat. We recommend downloading something like MyFitnessPal before you arrive so we can help you monitor your calorie intake and adjust your nutrition based on your goals, training load, and recovery.

Even a few small changes can make a significant difference over the course of your retreat.

Carbohydrates: Your Training Fuel

Carbohydrates are your body's preferred energy source during high-intensity exercise such as boxing, Muay Thai, Brazilian Jiu-Jitsu, strength training, and conditioning sessions.

As a general guide, guests should aim to consume:

• 5–10 grams of carbohydrates per kilogram of body weight each day

• 30–60 grams of carbohydrates per hour during longer or high-intensity training sessions

Eating enough carbohydrates helps maintain energy levels, supports performance, and improves recovery between sessions.

Protein for Recovery & Muscle Growth

Training creates small amounts of muscle damage that your body repairs during recovery. Consuming sufficient protein provides the building blocks needed for this process.

Aim for:

• 1–2 grams of protein per kilogram of body weight per day

We also recommend timing your protein intake strategically:

• 60g of carbohydrates and 30g of protein immediately after training

• 30–40g of protein before bed to support overnight muscle recovery.

Hydration Matters

Even mild dehydration can reduce strength, endurance, concentration, and recovery.

During each training session:

• Aim to drink 1–2 litres of water

• Include electrolytes, especially during hot weather in La Paz

• Try not to go more than 10–15 minutes without drinking

• Keep fluid losses below 2% of your body weight during training

Proper hydration helps maintain performance while reducing the risk of cramps, heat illness, and fatigue.

Recommended Supplements

Supplements should never replace a healthy diet, but they can support training and recovery when used appropriately.

The supplements we commonly recommend include:

Whey Protein Isolate

A convenient way to increase your daily protein intake and support muscle recovery after training.

Creatine Monohydrate

One of the most researched sports supplements available. Creatine can improve strength, power output, recovery between high-intensity efforts, and support lean muscle development.

Beta-Alanine

May improve muscular endurance during repeated high-intensity efforts by helping buffer fatigue.

Sodium Bicarbonate

Often used before demanding training sessions to help reduce muscle acidity during intense exercise.

Recommended intake: 0.2–0.4g per kilogram of body weight, taken approximately 60–120 minutes before exercise.

HMB (Beta-Hydroxy Beta-Methylbutyrate)

May help reduce muscle breakdown, improve recovery, and support lean muscle retention during periods of intense training.

Remember: Nutrition Is Individual

These recommendations provide a general framework, but every guest is different. Your ideal calorie intake, macronutrient balance, and supplementation strategy will depend on your goals, body composition, training volume, and previous experience.

During your stay at Combat 360X, our coaches can help you fine-tune your nutrition so you get the most from every training session.

When you combine smart training with effective nutrition and recovery, you'll recover faster, perform better, and achieve lasting results long after your retreat has finished.