By Dennis Fratella

We all know ways to cut for a fight. Whether that is an easy way, hard way, as long as you weigh in at what you’re fighting at, that’s the ideal goal for fighting. Right? Not so much.

We’ve all seen fights where someone just doesn’t look like they’ve got anything strength-wise, and perhaps could be a result of that cut, and it usually is. I have a couple of suggestions to keep the weight off, while not compromising strength or your workouts, which probably go overlooked while cutting, and still getting you to weigh in right:

Always try to keep the high-glycemic carbs (sugars, breads, cereals) separate from the low-glycemic carbs. In fact, research is now suggesting that high-glycemic carbs while cutting is not the best route because it has been said to lower your blood sugar levels, resulting in quick depletion of glycogen (carbs in your muscles), making you tired – a lot faster.

There is always talk about “good” and “bad” carbs. It’s an overly simplistic approach, but can certainly be a helpful foundation for the fighter looking to make healthier food choices.

1. Learn about the Glycemic Index from www.glycemicindex.com. Simply put, the Glycemic Index rates carbohydrates based on how quickly or slowly they elevate blood sugar levels.
2. Save fruits and other quick energy carbohydrate sources for the morning and try to avoid them directly before going to bed. If you are going to spike your blood sugar, use the spike to start your day or workout strong.
3. The fewer ingredients the better. 100% Durum Whole Wheat or Steel Cut Oats are two smart carbohydrate choices that contain just one ingredient.

Just like throwing a great punch or executing a powerful throw, shopping for food takes training. You need to have the right information and, once you do, make the right moves.

You may not know this, but right now there are marketing executives out there thinking up ways to get you to poison yourself and limit your career. They are paid big money to do this, too. What do I mean? Well, if you have ever walked down any of the aisles in your supermarket, they have surely gotten you.

The challenge is there for you to resist and instead make the right choices. It all starts with what we call “Shopping the Perimeter.” If you look at every supermarket, the meats, fruits, vegetables, and eggs are all on the perimeter of the store. All of the poison is located on the inside of that perimeter. Think about it, the juice aisle, the soda aisle, the cookie aisle, the cereal aisle, the potato chip aisle, the frozen food aisle. You have seen them, and the marketing slogans, colors, and commercials have gotten you.