Jackie Kaminski | The Science and Strategy of Weight Cutting for MMA

In this episode, Jackie Kaminski, a registered dietitian and expert in the field of combat sports nutrition, explores the science behind weight cutting. She dives into the dangers of dehydration and how we can use methodical approaches to mitigate risks. Jackie shares her insights on optimizing weight loss for fighters through diet manipulation, specifically targeting body fat loss and incorporating heat acclimation techniques. We also discuss fight week weight cut strategies such as manipulating glycogen stores, carbohydrates, sodium, water, and fiber for optimal results.

We also touch on the importance of starting the cut properly, how she utilizes supplements, and resources for those interested in learning more. Don't miss this informative and important conversation with Jackie, as she shares her expertise and passion for the world of combat sports nutrition.

Time Stamps:

[2:44] Jackie's experience at the UFC Performance Institute

[8:29] How the science of weight cutting has advanced

[15:06] How a weight cut can decrease performance

[20:15] When and how to start a cut

[24:34] The importance of heat acclimation and how to do it

[28:10] Guidelines for manipulating carbs

[30:46] Guidelines for manipulating sodium

[33:05] Guidelines for the water load

[38:29] How close fighters should be to weigh-in weight at the start of camp

[40:45] Low-fiber diets as a strategy

[46:31] The role of supplements in weight cutting

[50:47] Jackie's book and other resources

Jackie Kaminski is a registered and licensed dietician with a Masters of Science in Exercise Physiology & Sports Nutrition following a Bachelors of Science in Dietetics from Florida State University. In addition, Jackie is a certified sports nutritionist by the International Society of Sports Nutrition (ISSN). Jackie founded her own company, The Fight Nutritionist (TFN) where she works with a roster of athletes ranging from skilled amateur fighters to world champions. She constructs personalized nutrition programs to maximize training potential, allowing athletes to maintain and enhance strength, while safely cutting weight. She is also the author of TFN Presents: Making Weight.

You can follow Jackie on Instagram to stay up to date on her resources, including an upcoming 6-week online fight camp!

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