Natalie Salcedo's rise in MMA isn't solely due to her intense training program. It's also built on a meticulous diet strategy that supports her strength, power, and recovery.

She has over a decades experience, with a streak of 4-1-0. She fights in the strawweight class, sometimes ranging to the atomweight as well. She has been part of several promotions, such as ONE Championship, Invicta FC and Peak Fighting Championship.

In an exclusive interview with Bodybuilding Bros, Natalie Salcedo breaks down the diet that helps her stay fit and ready for action. When we asked how she balances her diet during fight camps and off-season, she replied:

"When I'm not in fight camp, I give myself flexibility and allow myself to enjoy foods like pizza, burgers, and desserts in moderation. That said, I still eat well overall and keep consistency with my habits."

After more than a decade of competing, Salcedo relationship with food has evolved. From counting each calorie to developing a sense of her requirements, she has mastered the art of calorie management.

Natalie's priority is strategizing her carbohydrate intake one hour to 45 minutes before a workout, which aids her recovery. Then post-gym is all about protein.

"A Fairlife protein is probably my go-to because it's quick and convenient. Eggs are another favorite since they are easy and versatile, and sit well with me. I also make a point to drink BCAAs daily."

The same discipline is followed for hydration, with a unique twist for electrolyte intake. She carries at least half a gallon of water to her gym. Her daily goal is to drink one gallon per day.

"I also use intra-workout electrolytes most days and intentionally eat salty food. A salty soup at dinner after a hard day is one of my favorites."

Natalie Salcedo on female-specific strategies and the impact of menstruation on MMA

Salcedo got candid about why female-specific strategies are not a part of her routine.

"I focus on listening to my body while also being honest with myself and not using discomfort as an excuse."

Talking about the impact of menstrual cycles on her performance, she noted that they don't affect her performance negatively. She credits her years of discipline and training for it.

With her next bout expected later this year, Salcedo remains in preparation mode, balancing between both training and nutrition as she eyes another strong performance.

Written by

Ruwa Javed

Edited by

Joyita Das