K1 Nutrition: The Optimized Fighter's Diet

Nutrition: The Forgotten Pillar of K1 Performance

When you think of K1, you probably imagine explosive kicks, devastating knee strikes, and intense combat. But the reality is that true K1 performance isn't built only in the gym, it's built in the kitchen. You can train like a champion, but if your nutrition is deficient, you'll never reach your maximum potential.

At Ryutai Viladecans, we've been working since 2016 with over 200 students, from absolute beginners to Catalan selection competitors. And one of the clearest lessons we've learned is this: the difference between a fighter who progresses consistently and one who stagnates is almost always in nutrition.

This article isn't abstract sports nutrition theory. It's the practical guide we use with our Team Calderón competitors, adapted so any K1 practitioner in Viladecans or Baix Llobregat can apply it, regardless of whether your goal is to compete or simply be in the best shape of your life.

We're going to cover everything: from the scientific foundations of macronutrients to specific meal plans, from optimal hydration to which supplements really work and which are pure marketing. If you train K1 seriously, this information can transform your results as much as improving your kick technique.

Macronutrients for K1: The Performance Formula

K1 is one of the most metabolically demanding sports that exist. It combines anaerobic explosiveness (punches and kicks at maximum power), aerobic capacity (maintaining pace through multiple rounds), and muscular endurance (keeping your guard up when you're exhausted). This unique combination requires a specific nutritional approach.

Protein: The Builder of Muscle and Recovery

Protein is the most critical macronutrient for any K1 fighter. It not only builds and repairs muscle, it's also fundamental for nervous system recovery, enzyme and hormone production, and immune system maintenance.

Optimal amount: 1.6 to 2.2 grams of protein per kilogram of body weight per day.

For a 75 kg fighter, this means 120 to 165 grams of protein daily. Why this range? Because it depends on your training phase:

• Bulking or muscle building phase: 2.0-2.2 g/kg (new students gaining muscle rapidly)
• Maintenance: 1.8-2.0 g/kg (most regular practitioners)
• Weight cut phase: 2.2 g/kg (more protein to preserve muscle while losing fat)

The best protein sources for a K1 fighter are:

Complete animal proteins:

• Chicken breast: 31g protein per 100g, low in fat
• Turkey: 29g per 100g, excellent for weight cutting
• White fish (hake, cod): 20-25g per 100g, easy digestion
• Oily fish (salmon, tuna): 20-25g per 100g, more omega-3 for recovery
• Eggs: 13g per 2 large eggs, complete amino acid profile
• Lean red meat: 26g per 100g, high in iron and creatine (1-2 times per week)

Plant proteins:

• Legumes: 20-25g per 100g dry, lentils especially good
• Tofu and tempeh: 15-20g per 100g
• Quinoa: 14g per 100g cooked, complete plant protein

A common mistake we see at Ryutai is uneven protein distribution. Many students eat 80g of protein at dinner and almost nothing at breakfast. This is suboptimal. Your body can absorb and utilize approximately 25-40g of protein per meal for muscle synthesis. Distributing your protein intake across 4-5 meals optimizes recovery.

Example daily distribution for a 75 kg fighter (150g protein target):

• Breakfast: 30g (3 eggs + oatmeal)
• Mid-morning: 25g (protein shake)
• Lunch: 40g (150g chicken breast + legumes)
• Pre-workout: 20g (Greek yogurt + fruit)
• Dinner: 35g (fish + vegetables)

Carbohydrates: The Fuel of Explosiveness

Carbohydrates are your main energy source for K1 training. When you hit a bag at maximum power or throw an explosive combination, you're using ATP primarily from muscle glycogen (carbohydrates stored in your muscles).

Optimal amount: 3 to 5 grams of carbohydrates per kilogram of body weight per day.

The range depends on your training volume:

• Light training (2-3 days/week, 60 min): 3-4 g/kg
• Moderate training (4-5 days/week, 60-90 min): 4-5 g/kg
• Intense training (6 days/week, multiple sessions): 5-6 g/kg
• Weight cut phase: 2-3 g/kg (temporary reduction)

For a 75 kg fighter with moderate training, this means 300-375 grams of carbohydrates daily.

The best carbohydrate sources for K1:

Complex carbohydrates (base of your diet):

• Brown rice: sustained energy release
• Oats: excellent for pre-workout breakfast
• Potato and sweet potato: high micronutrient density
• Whole grain pasta: ideal for carb loading pre-competition
• Whole grain bread: convenient for quick meals
• Quinoa and buckwheat: options with more protein

Simple carbohydrates (specific timing):

• Banana: perfect 30-45 min pre-workout
• Honey: quick post-workout recovery
• White rice: better digestion pre-competition
• Fruit: vitamins + natural sugars

Carbohydrate timing is crucial in K1. It's not just how much you eat, but when:

Breakfast (2-3 hours pre-workout): Slow-release complex carbohydrates. Example: oats + banana + honey.

Pre-workout (30-60 min before): Quick-digesting carbohydrates. Example: banana + 20g honey.

Post-workout (30-60 min window): Fast-absorbing carbohydrates to replenish glycogen. Example: white rice + protein.

Other meals: Complex carbohydrates for sustained energy.

A mistake I constantly see at our gym in Viladecans: students who train fasted or with insufficient carbohydrates, then wonder why they don't have power in their strikes. Your muscle needs glycogen to generate explosive force. Without adequate carbohydrates, your performance suffers, and so does your recovery.

Fats: The Misunderstood Macronutrient

For decades, fats were demonized in the sports world. Now we know they're absolutely essential, especially for fighters.

Optimal amount: 0.8 to 1.0 gram of fat per kilogram of body weight per day.

For a 75 kg fighter, this means 60-75 grams of fat daily.

Fats are fundamental for:

• Hormone production (testosterone, growth hormone)
• Absorption of fat-soluble vitamins (A, D, E, K)
• Brain function and nervous system
• Inflammation reduction (omega-3)
• Satiety sensation (crucial during weight cut)

The best fat sources for a fighter:

Monounsaturated fats (base of your diet):

• Extra virgin olive oil: pillar of Mediterranean diet
• Avocado: nutrient-dense
• Nuts (almonds, walnuts): also provide protein
• Olives: ideal snack

Omega-3 fats (anti-inflammatory):

• Oily fish (salmon, sardines, mackerel): 2-3 times per week
• Ground flaxseeds: add to shakes
• Walnuts: daily handful

Saturated fats (in moderation):

• Whole eggs: don't fear the yolk
• Lean red meat: 1-2 times per week
• Full-fat dairy: Greek yogurt, cheese

Fats to avoid:

• Trans fats: industrial pastries, commercial fried foods
• Refined oils in excess: processed and pro-inflammatory

Fat distribution throughout the day also matters. Avoid fats in your pre-workout meal (slows digestion), but include them generously in other meals, especially breakfast and dinner.

Pre-Workout Nutrition: Maximize Your Performance

The meal you have 2-3 hours before training can determine whether you have an explosive session or drag yourself through the mat without energy. At Ryutai, we teach our students this proven formula:

Main Pre-Workout Meal (2-3 hours before)

Goal: Fill glycogen stores, stabilize blood sugar, minimize digestive discomfort.

Ideal composition:

• Complex carbohydrates: 1-1.5 g/kg of body weight
• Lean protein: 0.3-0.4 g/kg
• Minimal fat: To not slow digestion
• Moderate fiber: Enough for satiety, not so much it causes digestive issues

Practical examples:

Option 1 - Rice with chicken:

• 150g cooked brown rice (45g carbohydrates)
• 120g chicken breast (30g protein)
• Steamed vegetables
• 1 teaspoon olive oil

Option 2 - Pasta with tuna:

• 100g cooked whole grain pasta (25g carbohydrates)
• 1 can natural tuna (25g protein)
• Fresh tomato
• Spices to taste

Option 3 - Prepared oats:

• 80g oats (50g carbohydrates)
• 1 scoop whey protein (25g protein)
• 1 banana
• Cinnamon

Pre-Workout Snack (30-60 minutes before)

Goal: Provide quickly available energy without causing discomfort.

Ideal composition:

• Quick-digesting carbohydrates: 0.5-1 g/kg
• Fast-absorbing protein: 0.1-0.2 g/kg (optional)
• Minimal or no fat

Examples:

Option 1 - The fighter's classic:

• 1 ripe banana
• 20g honey
• Espresso coffee (optional for extra energy)

Option 2 - Light shake:

• 1 banana
• 200ml skim milk or plant-based drink
• 1/2 scoop whey protein

Option 3 - Toast with honey:

• 2 slices white bread toasted
• 30g honey or jam

Many students at our gym on Carrer de Miguel Hernández train after work, around 7:00-8:00 PM. For them we recommend:

• Big meal at 2:00-3:00 PM (after lunch)
• Light snack at 6:00 PM (before going to the gym)

If you train in the morning (we have classes from 7:00 AM), the strategy changes:

• Adequate dinner the night before (complex carbohydrates)
• Light breakfast 60-90 min before (banana + coffee + toast with honey)

What NOT to Eat Pre-Workout

As important as knowing what to eat is knowing what to avoid:

Fatty foods: Fried foods, burgers, heavy sauces. Slow digestion and can cause reflux during strikes.

Excess fiber: Large salads, raw legumes. Can cause bloating and gas (very uncomfortable when doing core work).

Full-fat dairy: Some students experience excessive mucus or digestive discomfort.

New foods: Training day is not the time to experiment. Try new foods on rest days.

Simple sugars in excess (without accompaniment): Pastries, sweets alone. Cause insulin spike followed by energy crash.

Post-Workout Nutrition: The Recovery Window

After an intense K1 session, your body is in a catabolic state: you've depleted muscle glycogen, damaged muscle fibers, and your system is inflamed. What you eat in the next 2-3 hours determines how fast and how well you recover.

The Anabolic Window: Myth or Reality?

For years it was believed there was a 30-minute post-workout "window" where you MUST consume protein or lose gains. Modern science has refined this idea: the window exists, but it's longer (2-3 hours) and more important for some goals than others.

For competitors or very frequent training: Immediate post-workout nutrition is critical.

For recreational practitioners (3-4 days/week): Important, but not critical to eat in the first 30 minutes.

Ideal Post-Workout Meal (0-60 minutes after)

Goal: Replenish glycogen, initiate muscle protein synthesis, reduce cortisol.

Ideal composition:

• Fast-absorbing carbohydrates: 0.8-1.2 g/kg of body weight
• High-quality protein: 0.3-0.5 g/kg (20-40g for most)
• Carbohydrate:protein ratio: Approximately 3:1

Practical examples:

Option 1 - Homemade recovery shake:

• 2 ripe bananas (50g carbohydrates)
• 1 scoop whey protein (25g protein)
• 20g honey (17g carbohydrates)
• 300ml skim milk
• Ice

Option 2 - Quick solid meal:

• 150g cooked white rice (45g carbohydrates)
• 120g chicken breast or fish (30g protein)
• Low-sodium soy sauce

Option 3 - Recovery sandwich:

• 2 slices white bread
• 100g turkey
• 1 banana
• 20g honey

Complete Post-Workout Meal (2-3 hours after)

Goal: Continue recovery, fully replenish glycogen, provide micronutrients.

Composition:

• Complex carbohydrates: generous portion
• Complete protein: 30-40g
• Healthy fats: now yes, include them
• Vegetables: vitamins and minerals for recovery

Example post-workout dinner:

• 200g grilled salmon (40g protein + omega-3)
• 150g roasted sweet potato (35g carbohydrates)
• Mixed salad with olive oil
• 1 handful walnuts (healthy fats)

Special Cases

If you train at night (8:00-9:30 PM):

Many Ryutai students train at the last shift and don't want to eat too heavy before sleeping. Solution:

• Shake immediately after training (9:30-10:00 PM)
• Light snack before bed (11:00 PM): Greek yogurt + fruit

Don't sacrifice recovery for fear of eating late. Your body needs those nutrients.

If you have double sessions:

Some Team Calderón competitors train twice a day. Between sessions:

• Immediately after session 1: Shake rich in carbohydrates + protein
• 1-2 hours later: Complete meal with complex carbohydrates
• 30-60 min before session 2: Light snack

Hydration: The Most Underestimated Performance Factor

Dehydration of just 2% of your body weight can reduce your performance by up to 20%. In K1, where a fraction of a second can be the difference between connecting a strike or receiving it, adequate hydration isn't optional, it's fundamental.

Daily Baseline Needs

General formula: 35-40 ml of water per kilogram of body weight per day.

For a 75 kg fighter: 2.6 to 3 liters daily.

But this is just the baseline. Add:

• +500-1000ml per hour of intense training
• +500ml additional on hot days
• +250ml per coffee or caffeinated drink (diuretic effect)

Hydration Protocol for Training

2-3 hours before training:

• 500-700ml water
• Clear or very pale yellow urine = well hydrated

30 minutes before:

• 250-500ml water
• No closer to training (discomfort, need to urinate)

During training:

• 150-250ml every 15-20 minutes
• Small sips, not large amounts at once
• Cool water (10-15°C) for better absorption

After training:

• 150% of weight lost in sweat
• Example: lost 1 kg → drink 1.5 liters in the next 2-4 hours

Electrolytes: When They're Necessary

Water alone isn't enough in long or very intense workouts. You lose crucial electrolytes in sweat:

• Sodium: Main electrolyte lost, crucial for nerve function
• Potassium: Important for muscle contraction
• Magnesium: Prevents cramps
• Calcium: Muscle function

When you need electrolyte drinks:

• Workouts over 90 minutes
• Very intense workouts (sparring, competition)
• Hot climate or heavy sweating
• Double sessions

Electrolyte replacement options:

Commercial:

• Isotonic drinks: Aquarius, Powerade, Isostar
• Electrolyte tablets: add to your water bottle

Homemade (more economical):

• 1 liter water
• Juice of 2 lemons
• 2 tablespoons honey
• 1/4 teaspoon sea salt

Signs of Dehydration

Learn to recognize them:

Mild dehydration (1-2%):

• Thirst
• Dark yellow urine
• Slight fatigue

Moderate dehydration (3-5%):

• Intense thirst
• Very dark or scanty urine
• Notable fatigue
• Performance reduction
• Headache

Severe dehydration (5%+):

• Dizziness
• Confusion
• Muscle cramps
• Nausea
• Elevated heart rate

If you reach severe dehydration, stop training immediately.

Hydration for Weight Cutting

This is a delicate topic. Some competitors manipulate hydration to make weight. IMPORTANT: This should only be done under professional supervision and never more than 5-7 days before competition.

At Ryutai, our approach is to compete close to your natural weight to avoid dangerous practices. If you need to adjust weight, we work with gradual 8-12 week strategies, not extreme water manipulation in the last week.

Weight Management: Cutting vs Bulking Safely

Body weight management in K1 is an art. Unlike bodybuilding (appearance only) or powerlifting (strength only), in K1 you need to balance power, speed, endurance and body weight. Add the factor of competing in weight classes, and things get complicated.

Safe and Sustainable Weight Cut (Fat Loss)

The goal is NOT to lose weight quickly, but to lose fat while maintaining (or even gaining) muscle and maintaining performance.

Optimal caloric deficit: 300-500 calories below your daily expenditure.

This results in loss of 0.5-0.7% of body weight per week. For a 75 kg fighter, this is 375-525 grams per week.

Why not faster?

• Faster losses include muscle
• Performance deteriorates
• Immune system weakens
• Greater rebound risk

Nutritional strategy for cutting:

1. Increase protein to 2.2 g/kg: Protects muscle in caloric deficit
2. Reduce carbohydrates moderately: Lower to 3-4 g/kg, but maintain carbs around training
3. Maintain fats at 0.8 g/kg: Necessary for hormones
4. Increase volume with vegetables: Satiety without calories
5. Maintain 1-2 cheat meals per week: Mental health and metabolism

Example cutting day (75 kg, 2000 kcal target):

Breakfast (7:00 AM):

• 3 scrambled eggs (210 kcal, 18g protein)
• 60g oats (220 kcal, 40g carbohydrates)
• 1 banana (100 kcal, 25g carbohydrates)

Mid-morning (10:30 AM):

• 150g Greek yogurt 0% (80 kcal, 15g protein)
• 1 apple (80 kcal)

Lunch (2:00 PM):

• 150g chicken breast (250 kcal, 45g protein)
• 100g cooked brown rice (110 kcal, 23g carbohydrates)
• Mixed salad + 1 tbsp olive oil (120 kcal)

Pre-workout (6:30 PM):

• 1 banana (100 kcal)
• Black coffee

Post-workout (9:00 PM):

• Shake: 1 scoop whey + 1 banana + water (200 kcal, 30g protein)

Dinner (10:00 PM):

• 150g salmon (280 kcal, 30g protein, omega-3)
• 200g steamed vegetables (80 kcal)
• 1 handful almonds (160 kcal)

Total: ~2,000 kcal, 158g protein, 225g carbohydrates, 65g fats

Smart Bulking (Muscle Gain)

If you're new to K1 or want to move up weight class, you need a controlled caloric surplus.

Optimal caloric surplus: 300-500 calories above your daily expenditure.

This results in gain of 0.5-1% of body weight per week. For a 70 kg fighter, this is 350-700 grams per week.

Goal: Gain 3-4 kg of muscle with minimal fat in 3-4 months.

Nutritional strategy for bulking:

1. Protein at 2.0 g/kg: Muscle building
2. Carbohydrates at 5-6 g/kg: Fuel for hard workouts + caloric surplus
3. Fats at 1.0 g/kg: Hormones and dense calories
4. Eat every 3-4 hours: Maintain elevated protein synthesis
5. Train heavy: Surplus only builds muscle if you train with intensity

Competition Weight: The Last Week

If you compete and need to make official weight, the last week is critical. Only for competitors, NEVER for recreational practitioners.

Week -7 to -2:

• Normal cutting diet
• Normal training
• You should be 2-3 kg from your target weight

Days -2 to -1 (48-24 hours before weigh-in):

• Reduce carbohydrates to minimum (1 g/kg)
• Reduce sodium (no added salt)
• Maintain high protein
• Gradually reduce water

Weigh-in day (if in the morning):

• Don't eat breakfast until after weighing
• Possible light sauna use (only if 0.5-1 kg over)

Post weigh-in (if fighting same day):

• Gradual rehydration (not all at once)
• Quick-digesting carbohydrates
• Frequent light meals until the fight

IMPORTANT: At Ryutai we advise competing in categories close to your natural weight. Extreme cuts (5+ kg) harm your health and performance. Better to move up a category than make dangerous cuts.

Supplementation: What Works and What's Marketing

The supplement industry generates billions selling promises. But the scientific reality is that only a few supplements have solid evidence of improving performance. At Ryutai, we work with Team Calderón competitors who've tried everything, and this is our honest list.

If you're looking for K1 classes at Ryutai Viladecans, this nutrition guide perfectly complements your technical training.

Tier 1 Supplements: Effective and Science-Backed

Protein Powder (Whey or Plant-Based)

Does it work? Yes, but only as convenience. Purpose: Reach your daily protein target easily. Evidence: Solid. Protein builds muscle, powder is simply a convenient form. Dose: 1-2 scoops daily (25-50g) when you can't eat solid protein. Cost: €€ (15-25€/kg) When to use it: Immediate post-workout, quick breakfasts, mid-morning.

Best option: Whey isolate for fast absorption, whey concentrate for economy, plant protein (pea/rice) if vegan.

Creatine Monohydrate

Does it work? Yes, absolutely. Purpose: Increases explosive power and high-intensity work capacity. Evidence: One of the most studied and effective supplements. Effects in K1: Improves power of punches and kicks, better recovery between rounds, gain of 1-2 kg muscle mass. Dose: 5g daily, every day (including rest days). Cost: € (very cheap, 10-15€ for 6 months) When to take it: Time of day doesn't matter, but with food improves absorption.

Side effect: Retention of 1-2 kg water (but this is NOT fat, it's intramuscular water that improves performance).

Caffeine

Does it work? Yes, potent ergogenic. Purpose: Increases energy, focus, reduces perceived fatigue. Evidence: Solid in power and endurance sports. Effects in K1: Greater explosiveness, better focus during sparring, reduces perceived fatigue. Dose: 3-6 mg per kg body weight, 30-60 min pre-workout. For 75 kg = 225-450 mg (2-4 espresso coffees). Cost: € (regular coffee) Caution: Generates tolerance. Cycling recommended (5 days on, 2 days off). Don't use if training late (affects sleep).

Sources: Espresso coffee, pure caffeine capsules, pre-workouts (but read ingredients).

Tier 2 Supplements: Useful in Specific Contexts

BCAAs (Branched-Chain Amino Acids)

Does it work? Depends on your diet. Purpose: Reduce muscle catabolism during training, improve recovery. Evidence: Works IF your total protein intake is low (<1.5 g/kg). Adds nothing if you already eat enough protein. When they can help: Fasted training, aggressive weight cut, vegans with low protein. Dose: 5-10g during training. Cost: €€ Verdict: If you eat 2 g/kg protein daily, probably unnecessary.

Omega-3 (EPA/DHA from Fish)

Does it work? Yes for general health and recovery. Purpose: Reduce inflammation, improve cardiovascular health, brain function. Evidence: Solid for general health, moderate for direct performance. Effects in K1: Better post-workout recovery, less muscle soreness, long-term joint protection. Dose: 2-3g EPA+DHA combined daily. Cost: €€ Sources: Eat 2-3 servings oily fish per week OR supplement with fish oil capsules.

Vitamin D

Does it work? Yes, especially in winter. Purpose: Immune function, bone health, testosterone production. Evidence: Solid. Many athletes have deficiency, especially in climates with little sun or indoor training. Dose: 2000-4000 IU daily. Cost: € (very cheap) When: If you train mostly at Ryutai (indoors) and live in Viladecans with cloudy winters, probably beneficial.

Beta-Alanine

Does it work? Yes, moderately. Purpose: Improves acid buffering capacity in muscles, delays fatigue. Evidence: Solid for 1-4 minute high-intensity activities (perfect for K1 rounds). Effects in K1: You can maintain power longer in rounds. Dose: 3-6g daily, for 4-6 weeks (cumulative effect). Cost: €€ Side effect: Paresthesia (skin tingling), harmless.

Tier 3 Supplements: Weak Evidence or Unnecessary

Glutamine: Unnecessary if you eat enough protein. Natural testosterone boosters: Most don't work or minimal effect. Fat burners: Most ineffective, better control diet. Nitric oxide pre-workout: Very small effect, better spend on creatine. Multivitamins: Useful only if your diet is deficient, better eat varied.

My Recommended Stack for K1

Recreational Practitioner (3-4 days/week):

• Protein powder (convenience)
• Creatine 5g daily
• Coffee pre-workout
• Eat oily fish 2x/week or supplement omega-3

Amateur Competitor:

• All the above +
• Beta-alanine (during competition prep)
• Vitamin D in winter

Professional Competitor:

• All the above +
• BCAAs during long workouts
• Electrolytes in all sessions
• Regular blood tests to identify specific deficiencies

REMEMBER: Supplements are 5% of the equation. 95% is consistent training + solid diet + adequate sleep. There's no supplement that fixes a bad foundation.

Meal Timing and Frequency

Meal timing can make the difference between mediocre and exceptional results, especially when training K1 intensely.

How Many Meals Per Day?

Science shows that 4-6 distributed meals optimize muscle protein synthesis better than 2-3 large meals. For a K1 fighter:

Optimal: 5 meals per day:

• Breakfast
• Mid-morning
• Lunch
• Pre/Post workout
• Dinner

Minimum acceptable: 3 meals + 2 snacks

Ideal frequency: Every 3-4 hours

Macronutrient Distribution by Time of Day

Not all meals should have the same composition:

Breakfast (energy for the day):

• Carbohydrates: 30-35% of daily total
• Protein: 20-25% of daily total
• Fats: 25-30% of daily total

Mid-morning (maintain energy):

• Protein + carbohydrates
• Example: Greek yogurt + fruit + nuts

Lunch (main meal):

• Carbohydrates: 30-35% of daily total
• Protein: 30-35% of daily total
• Fats: 30-35% of daily total

Pre-workout (fuel):

• Carbohydrates mainly
• Moderate protein
• Minimal fats

Post-workout (recovery):

• Carbohydrates: 20-25% of daily total
• Protein: 25-30% of daily total
• Low fats initially

Dinner (overnight recovery):

• Protein: 20-25% of daily total
• Fats: 30-35% of daily total
• Carbohydrates: moderate

Training Timing: How to Adapt Your Nutrition

If you train in the morning (7:00-9:00 AM):

• Previous dinner: generous complex carbohydrates
• Light breakfast 60-90 min before: banana + coffee + toast with honey
• Post-workout: complete breakfast within 60 min
• Rest of day: normal distribution

If you train at midday (1:00-2:00 PM):

• Complete breakfast at 8:00-9:00 AM
• Pre-workout snack at 11:30-12:00
• Post-workout lunch at 2:30-3:00 PM
• Rest of day: normal distribution

If you train late (7:00-9:00 PM) - MOST COMMON:

• Normal breakfast
• Mid-morning: protein snack
• Big lunch (2:00-3:00 PM): your main pre-workout meal
• Light snack (6:00-6:30 PM): banana + coffee
• Post-workout (9:30 PM): shake + light dinner
• Before bed: Greek yogurt if hungry

Double sessions:

• Complete breakfast
• Session 1 (morning)
• Immediate recovery: shake
• Complete meal 1-2 hours post-session 1
• Snack pre-session 2
• Session 2 (afternoon)
• Complete dinner post-session 2

Practical Meal Plans

Theory is important, but you need concrete plans you can follow. Here are complete examples for different goals.

You can check our training schedules to adapt these plans to your class timing at Ryutai.

Plan 1: Maintenance (Regular Practitioner, 75 kg, 3-4 days/week)

Target: 2,400 kcal | 160g protein | 300g carbohydrates | 65g fats

Breakfast (7:30 AM):

• 3 scrambled eggs with vegetables
• 60g oats with cinnamon
• 1 banana
• Coffee with skim milk

Mid-Morning (10:30 AM):

• 150g Greek yogurt
• 30g almonds
• 1 apple

Lunch (2:00 PM):

• 150g grilled chicken breast
• 150g cooked brown rice
• Mixed salad + 1 tbsp olive oil
• Whole grain bread

Pre-Workout (6:30 PM - training day):

• 1 large banana
• 20g honey
• Espresso coffee

Post-Workout (9:00 PM):

• Shake: 1 scoop whey + 1 banana + 20g honey + water

Dinner (10:00 PM):

• 150g baked salmon
• 150g sweet potato
• Steamed broccoli
• Olive oil

Plan 2: Weight Cut (Competitor, 75 kg, target 70 kg, intense training)

Target: 2,000 kcal | 165g protein | 225g carbohydrates | 55g fats

Breakfast (7:00 AM):

• 4 egg whites + 1 whole egg scrambled
• 50g oats
• 1 small banana
• Black coffee

Mid-Morning (10:00 AM):

• 150g Greek yogurt 0%
• 1 apple

Lunch (1:30 PM):

• 150g turkey breast
• 100g cooked brown rice
• Abundant steamed vegetables
• 1 tbsp olive oil

Pre-Workout (6:00 PM):

• 1 banana
• Black coffee

Post-Workout (8:30 PM):

• Shake: 1 scoop whey isolate + 1 banana + water

Dinner (9:30 PM):

• 150g grilled hake
• Large salad with mixed vegetables
• 1 tbsp olive oil
• 20g walnuts

Before Bed (11:00 PM):

• 100g cottage cheese or Greek yogurt 0%

Plan 3: Bulking (Beginner gaining muscle, 65 kg, target 70 kg)

Target: 2,800 kcal | 145g protein | 400g carbohydrates | 75g fats

Breakfast (7:30 AM):

• 3 whole eggs
• 80g oats with honey
• 1 banana
• 1 glass whole milk

Mid-Morning (10:30 AM):

• Sandwich: whole grain bread + 100g turkey + avocado
• 1 piece fruit

Lunch (2:00 PM):

• 150g lean beef
• 200g cooked whole grain pasta
• Homemade tomato sauce
• Bread
• Olive oil

Snack (5:00 PM):

• 150g full-fat Greek yogurt
• 40g mixed nuts
• 1 banana

Post-Workout (9:00 PM):

• Shake: 1 scoop whey + 2 bananas + 30g honey + 300ml milk

Dinner (10:30 PM):

• 150g salmon
• 150g white rice
• Vegetables sautéed with olive oil

Plan 4: Vegetarian (Regular practitioner, 70 kg)

Target: 2,300 kcal | 150g protein | 300g carbohydrates | 65g fats

Breakfast (7:30 AM):

• Shake: 1 scoop plant protein + oats + banana + peanut butter + soy milk

Mid-Morning (10:30 AM):

• Greek soy yogurt
• 30g walnuts
• Fruit

Lunch (2:00 PM):

• 150g grilled tofu
• 150g cooked quinoa
• Sautéed vegetables
• Chickpeas
• Olive oil

Pre-Workout (6:30 PM):

• 1 banana + dates
• Coffee

Post-Workout (9:00 PM):

• Plant protein shake + fruit

Dinner (10:00 PM):

• 150g tempeh
• Roasted sweet potato
• Salad with seeds and olive oil

Plan 5: Tight Budget (Student, 70 kg)

Target: 2,400 kcal | 155g protein | 300g carbohydrates | 65g fats Estimated cost: 30-40€/week

Breakfast (7:30 AM):

• 3 eggs (cheaper than protein powder)
• 60g bulk oats
• 1 banana (seasonal fruit)

Mid-Morning (10:30 AM):

• Plain yogurt + seasonal fruit
• 30g bulk peanuts (cheaper than almonds)

Lunch (2:00 PM):

• 150g chicken thighs (cheaper than breast)
• 150g bulk rice
• Frozen mixed vegetables
• Olive oil

Pre-Workout (6:30 PM):

• 2 slices white bread + honey
• Coffee

Post-Workout (9:00 PM):

• 200g canned tuna (cheap, high protein)
• White rice
• Banana

Dinner (10:00 PM):

• 3-egg omelet
• Boiled potato
• Seasonal salad

Savings tips:

• Buy eggs (cheapest protein)
• Bulk rice and oats
• Whole chicken and cut it yourself
• Frozen vegetables (same nutrition, lower cost)
• Dry legumes (soak and cook large quantities)
• Canned tuna on sale
• Bananas (cheap carbohydrates)

Mediterranean Foods Adapted for K1

We're in Viladecans, in the heart of Catalonia, where the Mediterranean diet is culture. The good news is that the traditional Mediterranean diet is an excellent base for a K1 fighter, it just needs small adjustments.

You can find these local ingredients near our two locations in Viladecans.

Mediterranean Principles that Boost Performance

Extra virgin olive oil: Anti-inflammatory monounsaturated fats. Use generously in salads, vegetables, gentle cooking. 2-3 tablespoons daily.

Oily fish (sardines, mackerel, salmon): High-quality protein + omega-3. Target: 2-3 servings weekly. Canned sardines are cheap and excellent.

Legumes (lentils, chickpeas, beans): Plant protein + complex carbohydrates + fiber. Perfect for recovery meals. 3-4 servings weekly.

Abundant vegetables: Micronutrients, fiber, volume without calories. Eat at least 400-500g daily, variety of colors.

Nuts: Healthy fats + protein + micronutrients. 30-40g daily. Almonds, walnuts, hazelnuts.

Seasonal fruits: Vitamins, minerals, natural carbohydrates. 3-4 pieces daily. Bananas especially good for K1.

Mediterranean Dishes Optimized for Fighters

Breakfast: Protein pa amb tomàquet

• 2 slices toasted whole grain bread
• Grated fresh tomato
• Olive oil
• • 3 scrambled eggs
• • Serrano ham (optional)

Lunch: Mediterranean chicken rice

• 150g chicken thighs (more flavor than breast)
• 150g brown rice
• Red pepper, tomato, onion
• Homemade broth
• Olive oil and spices

Dinner: Baked fish with vegetables

• 150-200g sea bass, sea bream or salmon
• Potato, pepper, onion, tomato baked
• Olive oil and lemon
• Fresh herbs (rosemary, thyme)

Snack: Modified coca de recapte

• Base: whole grain bread instead of traditional coca
• Topping: roasted pepper, eggplant, onion
• • Tuna or sardines (additional protein)
• Olive oil

Post-workout recovery: Protein crema catalana

• 200g Greek yogurt
• 1 scoop vanilla protein
• Cinnamon
• 20g honey
• (Fitness version of traditional crema catalana)

Local Ingredients from Baix Llobregat

In Viladecans and surroundings we have access to excellent products:

Viladecans Market: Fresh fish, seasonal vegetables, quality butcher.

Mercadona/Lidl Supermarkets: Competitive prices on basics (rice, oats, eggs, chicken, tuna).

Local greengrocers: Better price on seasonal fruits and vegetables.

Sant Boi/Gavà Fish markets: Fresh Mediterranean fish at good price.

Discover how this nutrition improves your performance at our K1 classes in Viladecans.

Competition Day Nutrition

Competition day nutrition can make the difference between performing at maximum or feeling heavy and without energy. Here's the protocol we use with Team Calderón competitors.

Week Prior to Competition

Days -7 to -3:

• Maintain your normal diet
• Train progressively less (tapering)
• Normal hydration (3+ liters daily)

Days -3 to -1:

• Increase carbohydrates to 6-7 g/kg (glycogen loading)
• Reduce training volume to minimum
• Maintain high protein
• Slightly reduce fiber (less vegetables, more white rice)
• Generous hydration

Weigh-In Day (if applicable)

If weigh-in is morning of fight:

• Don't eat breakfast until after weighing
• Drink only water until weigh-in
• After weighing: rehydration + light meal

If weigh-in is day before:

• Weigh in the morning
• Immediately after: rehydration with electrolytes
• Carb-rich and salty meals rest of day
• Normal dinner (without excesses that cause discomfort)

Fight Day

Breakfast (if fighting afternoon/evening): 4-5 hours before fight

• Oats with banana and honey
• 2 eggs
• Toast with jam
• Coffee (if accustomed)
• Goal: easily digestible carbohydrates + some protein

Light meal: 2-3 hours before fight

• White rice with chicken or fish
• Very little vegetables (to avoid fiber)
• Avoid fats and heavy sauces
• Moderate portions (don't want to feel full)

Pre-competition: 30-60 minutes before

• 1 ripe banana
• 20g honey
• Sips of isotonic drink

During competition:

• Small sips of water or isotonic drink between fights
• If multiple fights: easy fruit (banana, dates)

Post-competition:

• Immediately: electrolyte drink
• 30-60 min after: complete meal with carbohydrates + protein
• Now you can eat what you want (in moderation)

Common Mistakes on Fight Day

Eating too close to fight: Stomach discomfort, heaviness, reflux during strikes.

Trying new foods: Not the day to experiment. Eat only what you know your body tolerates.

Dehydration: From nerves or fear of urinating. Drink regularly.

Excess caffeine: Excessive nervousness, tremors. Maximum your normal dose.

Eating too little from nerves: Without energy to perform. Force some food even if not hungry.

Train at Ryutai: Nutrition and Competition Coaching

At Ryutai Viladecans we don't just teach K1 technique, we prepare complete athletes. Our Team Calderón instructors, some with experience in the Catalan K1 selection, understand that nutrition is as important as mastering the perfect low-kick.

Since 2016, we've worked with over 200 students, from people who had never done sports to amateur competitors. And a constant in all success stories is the moment when the student takes nutrition seriously.

What We Offer at Ryutai

Structured K1 classes: Mon-Fri 7:00 AM-10:00 PM, Sat 9:00 AM-2:00 PM at our location on Carrer de Miguel Hernández, 22, Viladecans. Flexible schedules so you can train regardless of your work routine. Check our complete schedules here.

Personalized coaching: Our instructors can guide you in basic nutrition adapted to your goals (fat loss, muscle gain, competition prep).

Support community: Train with other students who share your goals. Recipe exchange, meal prep tips, mutual motivation.

Accessible location: Easy access from Sant Boi, Gavà, El Prat de Llobregat and all the Baix Llobregat area. Public transport: lines L46, L95, L77 (5-10 minutes from nearby towns).

4.9/5 star rating: Our 200+ students support the quality of our training and family atmosphere.

No Contract and First Class Free

We understand that committing long-term to a new gym can generate doubts. That's why:

We don't require contract: Come as long as you see results and enjoy.

First class completely free: Try our K1 training, meet the instructors, feel the intensity, and decide if it's for you. No pressure, no commitments.

Call us at +34 677 71 47 99 or write to info.ryutai@gmail.com to book your free class. You can also visit us directly at Carrer de Miguel Hernández, 22, any day Monday to Friday. All contact information here.

Follow us on Instagram @ryutai_viladecans to see workouts, nutrition tips, and the Ryutai community in action.

Interested in other disciplines? Discover all our martial arts and sports.

Conclusion: Nutrition Is Your Competitive Advantage

You can have the best roundhouse kick technique in Baix Llobregat, but if your nutrition is mediocre, your performance will be too. The reality is that most K1 practitioners train hard but eat poorly, and wonder why they don't progress.

Correct nutrition isn't complicated, but requires attention and consistency:

• Sufficient protein (1.6-2.2 g/kg) to build and recover muscle
• Adequate carbohydrates (3-5 g/kg) to have explosive energy
• Healthy fats (0.8-1 g/kg) for hormones and general health
• Constant hydration (3-4 liters daily + more in workouts)
• Correct timing (eat carbohydrates and protein around training)
• Basic supplements (protein powder, creatine, caffeine)
• Patience and consistency (results come with time)

At Ryutai Viladecans, we've been since 2016 helping students transform not only their K1 technique, but their complete physique and relationship with nutrition. Most of our 200+ students arrived without sports nutrition knowledge. Now they prep their meals, understand macronutrients, and see results they never thought possible.

It doesn't matter if your goal is to compete professionally, be in the best shape of your life, or simply learn an incredible sport while improving your health, correct nutrition will accelerate your progress.

The gym is in Viladecans, easily accessible from Sant Boi, Gavà, El Prat and all the Baix Llobregat area. We have students who come from all over the region because they know the quality of Team Calderón coaching and Ryutai's family atmosphere aren't found just anywhere.

Start today. Book your first free class. Learn correct K1 technique while discovering how nutrition can transform your performance. +34 677 71 47 99 | info.ryutai@gmail.com

Visit our contact page for more information or discover our two locations in Viladecans.

Your body is your most valuable tool in K1. Feed it correctly.