Professional MMA fighters often lose a lot of weight quickly before competitions to fight in lower weight classes. Researchers studied 31 experienced fighters who followed a structured plan to safely lose about 10% of their body weight over 7 days using controlled eating and drinking strategies. The athletes successfully lost an average of 16 pounds and regained most of it within 30 hours after weigh-in, which is what they wanted. About 68% of the fighters won their matches. This research suggests that following a planned, scientific approach to weight loss might be safer and more effective than the extreme methods some fighters currently use.

The Quick Take

  • What they studied: Whether a carefully planned weight loss system works better and safer than the extreme methods MMA fighters typically use to drop weight before competitions
  • Who participated: 31 professional MMA fighters (mostly men, average age 28 years) who had experience with rapid weight loss and were preparing for actual competitions
  • Key finding: Fighters lost an average of 16 pounds (10.6% of body weight) in 7 days and gained back 16.5 pounds within 30 hours using the structured plan. About 68% of the fighters won their matches after following this protocol.
  • What it means for you: If you’re an MMA fighter, a structured weight-loss plan with specific eating and drinking guidelines may help you lose weight safely while maintaining performance. However, this is just one study with a small group, so talk to a sports doctor or nutritionist before making changes.

The Research Details

Researchers followed 31 professional MMA fighters who were preparing for real competitions. All the fighters had experience with rapid weight loss before. The study had two main parts: measurements taken before the weight loss period and measurements taken after. The athletes followed a specific plan for 7 days before their official weigh-in, which happened 8 days before their actual fight. The plan included drinking a lot of fluids at first (7 liters per day) that gradually decreased, along with controlled eating. After the weigh-in, researchers tracked how much weight the fighters gained back and whether they won their matches.

This research approach is important because it studies real fighters in real competition situations, not just in a lab. By following the same athletes through their actual weight loss and recovery process, researchers could see if the structured plan actually works in practice. This type of study helps answer the question: ‘Does this method work for real athletes preparing for real fights?’

This study followed real professional athletes through their actual competition preparation, which is a strength. However, there was no comparison group of fighters using other methods, so we can’t say for certain this plan is better than others. The study included only 31 athletes, which is a relatively small number. The researchers didn’t randomly assign fighters to different groups, which means some differences in results might be due to the individual fighters rather than the plan itself. The study was published in a reputable nutrition journal, which suggests it met scientific standards.

What the Results Show

The 31 MMA fighters successfully lost an average of 7.25 kilograms (about 16 pounds) over 7 days using the structured plan, which equals 10.6% of their starting body weight. This is close to the 10% target the researchers set. After the official weigh-in, the fighters regained an average of 7.5 kilograms (about 16.5 pounds) within 30 hours. This rapid weight regain is actually what the fighters wanted—it means they successfully rehydrated and recovered their strength before fighting. The weight regain happened through drinking fluids and eating, not gaining fat. Most importantly, 67.7% of the fighters (21 out of 31) won their matches after following this protocol. This suggests that the structured approach didn’t harm their performance.

The study showed that the specific fluid intake plan worked well—starting with 7 liters of water per day and gradually reducing to just 0.5 liters the day before weigh-in. This approach allowed fighters to lose weight while maintaining their ability to rehydrate quickly afterward. The fact that fighters could regain weight so quickly after weigh-in suggests the weight loss was mostly from water and food in their stomach, not from losing muscle or other important body tissues.

Many MMA fighters currently use extreme, uncontrolled methods to lose weight rapidly, which can be dangerous and sometimes include dehydration, extreme dieting, or using supplements without medical supervision. This study presents a more organized, science-based approach. Previous research has shown that extreme rapid weight loss can hurt athletic performance and cause health problems. This structured plan appears to be safer because it follows evidence-based nutrition science and includes a planned recovery period.

This study didn’t compare the structured plan to other weight loss methods, so we can’t say for certain it’s better than alternatives. The group was small (only 31 fighters) and mostly male, so results might not apply to all fighters or female athletes. The study didn’t measure whether fighters felt better, had more energy, or experienced fewer health problems compared to their previous weight loss methods. We also don’t know if the 68% win rate was because of the weight loss plan or other factors like training quality or opponent skill. The study was conducted with experienced fighters who already knew how to manage weight loss, so it might not work the same way for newer athletes.

The Bottom Line

If you’re a professional MMA fighter, consider working with a sports nutritionist to develop a structured weight loss plan similar to this one, rather than using extreme or uncontrolled methods. The evidence suggests this approach may help you lose weight safely while maintaining your ability to perform. Start with 7 liters of fluid daily about a week before weigh-in, gradually reducing intake. Plan to regain weight through fluids and food after weigh-in. However, this is based on one study with a small group, so individual results may vary. Always consult with a doctor or sports medicine specialist before starting any weight loss program.

This research is most relevant to professional and serious amateur MMA fighters who need to make weight for competitions. It’s also important for MMA coaches, trainers, and sports nutritionists who work with fighters. Sports medicine doctors and athletic organizations that set weight management rules should pay attention to this research. If you’re a casual fighter or just starting out, talk to your coach about whether rapid weight loss is necessary for your level of competition. This research is not meant for people trying to lose weight for general health or appearance—it’s specifically designed for competitive athletes.

The weight loss happens over 7 days, with most of the loss occurring in the final days before weigh-in. Weight regain happens quickly—within 30 hours after weigh-in. Fighters should expect to feel back to normal strength and energy within 24-30 hours after the weigh-in if they follow the recovery plan. The actual performance benefits during the fight would be seen immediately after regaining weight, typically 1-2 days after weigh-in.

Want to Apply This Research?

  • Track daily weight, fluid intake (in liters), and food consumption for the 7 days before weigh-in. Log weight again at 12 hours and 30 hours after weigh-in to monitor recovery. Record energy levels and performance feelings on a scale of 1-10 each day.
  • Set daily fluid intake goals that decrease over the week (7L → 0.5L), with reminders to drink at specific times. Log meals and snacks to ensure adequate nutrition while reducing calories. Track weight daily at the same time to monitor progress toward the 10% loss goal.
  • Create a comparison chart showing weight loss and regain patterns across multiple competitions. Monitor how the structured approach affects fight performance and recovery compared to previous weight loss methods. Track any health symptoms or concerns throughout the process to identify what works best for your individual body.

This research is specifically designed for professional and competitive MMA athletes and should not be applied to general weight loss or non-athletes. Rapid weight loss can be dangerous and should only be attempted under medical supervision. If you have any health conditions, take medications, or have a history of eating disorders, consult with a doctor or registered sports nutritionist before attempting any weight loss protocol. This study represents one research effort with a small group of experienced athletes; individual results may vary significantly. Always seek professional medical and nutritional guidance before making significant changes to your diet, fluid intake, or weight management practices. The information in this article is educational and should not replace personalized advice from qualified healthcare professionals.