{"id":15664,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15664"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-train-and-fuel-like-a-ufc-fighter","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-train-and-fuel-like-a-ufc-fighter\/","title":{"rendered":"How to train and fuel like a UFC fighter"},"content":{"rendered":"

Athletes normally look back on their sporting debuts with fondness, but for MMA fighter \u2018Meatball\u2019 Molly McCann, her UFC bow was the night she realised something had to change.
\nMcCann accepted her debut fight on five weeks\u2019 notice and needed to lose 35lbs before the bout to reach her target weight, but despite her best efforts it simply wasn\u2019t enough.
\nShe weighed in one pound over the lightweight limit of 127 pounds, which saw her fined 20% of the fee she was paid for the bout. The following night she suffered a punishing second round defeat.
\nAfter the fight, McCann turned to science as she sought to fulfill her physical and mental potential. On episode 12 of the From Paper to Podium podcast<\/a>, we spoke to the Liverpudlian about the changes she\u2019s made to her training camp and how she\u2019s reaping the benefits.<\/p>\n

The amateur diet<\/h4>\n

Prior to breaking into the UFC, McCann had amassed a 7-1 record in the Cage Warriors Fighting Championship and won a vacant world title in the flyweight division.
\nBut, McCann says her success was down to heart and talent rather than optimal preparation. \u201cI got to the UFC, the elite level, by just being a scouser, just being game,\u201d she says. \u201cI just gave 100% at everything I did, I wasn\u2019t the most scientific.
\n\u201cMy diet used to be tuna pasta with all the mayo or a jacket potato and beans. It was ill informed but I thought it was a good diet at the time. In training I\u2019d be running myself into the ground and overtraining. My body was overloaded and stressed and I knew that things had to change.\u201d
\nAfter her debut UFC defeat, McCann was approached by Carl Langden-Evans of Science in Sports\u2019 Performance Solutions Team , who is an expert in helping fighters in combat sports to reach their physical peak and make weight for fights. Under his watchful eye, she began the transformation to elite athlete.<\/p>\n

Periodised training<\/h4>\n

Before embarking on her new training regime, McCann underwent a series of tests to establish her current fitness levels and body composition, so she could target areas of improvement.
\nA VO2 max test revealed the maximum rate of oxygen she could use during exercise, while a DEXA body scan showed where she needed to add muscle mass. A BMR test (Basal Metabolic Rate) test assessed the amount of energy her body used at complete rest.
\n\u201cSports science changed my life in a really positive way,\u201d she recalls. \u201cI literally felt that I\u2019d hit the jackpot, my mental health was in the bin after losing my first fight but sports science brought me back.\u201d
\nIn the build up to her previous fights, McCann says she was guilty of overtraining. \u201cPreviously if I didn\u2019t feel like I was absolutely exhausted after every session then I didn\u2019t think I was training hard enough,” she adds.\u201d Now I know I was putting my body under too much stress and not recovering well.
\n\u201cOn a Thursday I normally do 6 x 3 minute sprints, working as hard as possible, but this week I changed that to 10 x 1 minute runs because from monitoring my training I know I\u2019ve trained too much in that high end zone.\u201d<\/p>\n

The weight cut<\/h4>\n

One of the key areas of her new scientific approach was learning how to lose weight properly by shedding fat rather than muscle mass, to ensure she\u2019s as strong as possible at 127 pounds.
\nFrom Paper to Podium host and Professor of Exercise Metabolism, James Morton, says McCann and many other fighters now use modern methods to lose weight.
\n\u201cTypically fighters would eat the same food every day for 10 weeks on an extreme diet and then of course they would crash,\u201d he says. \u201cFighters now are changing what they eat day by day to prepare for different types of sessions.
\n\u201cMolly has been able to periodise her training for the past two years and we\u2019ve collected so much data from her that will benefit and change what other fighters do in the years ahead.\u201d
\nMcCann\u2019s next fight after her debut defeat was against Brazilian Priscilla Cachoeira at UFC London, but this time she weighed in with a newfound confidence.
\n\u201cNormally I\u2019d cut 14lbs in fluid on fight week, \u201c she says. \u201cI was a skinny fat thing, but to look at me you\u2019d still think I was in good shape. Before the UFC London fight I made the weight the night before with none of that. I have to credit all the staff for getting me in that shape.\u201d<\/p>\n

Click here<\/a> to listen to the full episode of our latest From Paper to Podium podcast with UFC star Molly McCann.<\/p>\n","protected":false},"excerpt":{"rendered":"

Athletes normally look back on their sporting debuts with fondness, but for MMA fighter \u2018Meatball\u2019 Molly McCann, her UFC bow was the night she realised something had to change. McCann accepted her debut fight on five weeks\u2019 notice and needed to lose 35lbs before the bout to reach her target weight, but despite her best […]<\/p>\n","protected":false},"author":21,"featured_media":15666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[571,582],"tags":[],"class_list":["post-15664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes-partners","category-podcast"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2021\/08\/SiS_-_Molly_McCann_article_assets_-_1600x500.jpg"},"yoast_head":"\nHow to train and fuel like a UFC fighter -<\/title>\n<meta name=\"description\" content=\"Marathon training for beginners with 5 top tips from an experienced runner. 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