While Natalie Salcedo prepared to enter the ONE Fight Night 39 with an unbeaten record, the Colorado native sat down with Bodybuilding Bros to break down no-nonsense fitness habits that actually move the needle for women in MMA.

Speaking to Salcedo in an Exclusive Interview, we asked her, "Having entered MMA later than many athletes, what habits benefit women breaking into combat sports?"

To which the BJJ Black Belt holder said, “Hydration and nutrition are often underestimated. Drinking enough water and eating foods that actually fuel training make a massive difference.”

Water is a key factor for MMA athletes. Fighters often cut down on water weight leading up to the fight and need to replenish with a lot of hydration.

More importantly, hydration keeps your body from cramping and keeps you from fatiguing quickly. That's why you may see athletes guzzling gallons of water and consuming electrolytes.

But that's not all!

Fighters need to consume roughly 20-30 grams of protein after every training session and load up on carbs before to maintain muscles and have plenty of energy for training.

She further told Bodybuilding Bros, “I would also recommend minimizing alcohol and investing in supplements like BCAAs, beta-alanine, and pre-workout if appropriate.”

Beta-alanine is a non-essential amino acid that maintains and promotes muscle endurance, output, and capacity while fighting muscle fatigue.

Natalie Salcedo also added, "MMA is demanding on the body, so the goal should be to support recovery and adaptation rather than constantly depleting yourself."

In MMA, training itself brings muscle fatigue and injury. Recovery through rest, nutrition, and hydration becomes a must.

In fact, in a study published by Ostapiuk-Karolczuk & Co., there was clear tissue damage after a structured MMA 3-week strength and conditioning training program.

That’s Why We Asked Natalie Salcedo About Her Camp-Specific Nutrition Strategy

To which Natalie Salcedo replied, "Not really. I focus on listening to my body while also being honest with myself and not using discomfort as an excuse. I am fortunate that my cycle does not seem to impact my performance significantly, although that may just be something I have adapted to over time."

Just five days ago, Salcedo ended her training camp at the Warrior Fitness Center and flew to Bangkok.

The focus now lies on the fight ahead. With a career record of 4–0, she is about to face the biggest challenge of her career against Chihiro Sawada.

The fight is all set to take place at Bangkok’s Lumpinee Stadium. Fans can watch the fight live on Prime Video, which will broadcast in U.S. primetime this Friday, January 23.

Written by

Suryakant Das

Edited by

Siddharth Shirwadkar