Carbohydrates are the primary source of energy for high-intensity activities such as combat sports. They provide quick energy and help maintain blood sugar levels.

Combat sports athletes need a higher protein intake to support muscle growth and repair. The recommended daily intake is 1.2-1.7 grams of protein per kilogram of body weight.

Unsaturated fats, such as monounsaturated and polyunsaturated fats, are considered healthy and can help reduce the risk of heart disease. Saturated and trans fats should be limited in the diet.

Hydration is crucial for combat sports athletes as it prevents muscle cramps, regulates body temperature, and improves overall performance.

Vitamin K is essential for blood clotting and wound healing. Combat sports athletes are more prone to injuries and therefore need to ensure adequate intake of vitamin K.

Combat sports athletes need to consume more water than the average person due to increased sweating and fluid loss during training and competition.

Potassium is an essential mineral for muscle function and nerve transmission. Combat sports athletes need to ensure adequate potassium intake to prevent muscle cramps and fatigue.

Carbohydrates are stored as glycogen in muscles and liver. During exercise, glycogen is broken down to provide energy. Replenishing muscle glycogen stores is important for recovery and performance.

Both plant-based and animal-based proteins can contribute to muscle growth and repair. A combination of both types of protein is recommended for combat sports athletes.

Fruits and vegetables are rich in antioxidants, vitamins, minerals, and fiber. They help boost immunity, improve digestion, and reduce the risk of chronic diseases.

Calcium is essential for bone health and plays a role in muscle function and nerve transmission. Combat sports athletes need adequate calcium intake to prevent injuries and promote recovery.

Female combat sports athletes have slightly lower protein requirements compared to male athletes. The recommended daily intake is 1.0-1.2 grams of protein per kilogram of body weight.

Monounsaturated fats are found in olive oil, avocados, and nuts. They are considered heart-healthy and can help reduce the risk of heart disease.

Whole grains are a good source of fiber, which helps regulate blood sugar levels, improves digestion, and promotes satiety.

Vitamin B vitamins, particularly B1 (thiamine), B2 (riboflavin), and B3 (niacin), are essential for energy production and metabolism. Combat sports athletes need adequate intake of these vitamins to support their high energy demands.