Kodi · Exercise Science & Sports Nutrition

Fuel the work.
Keep the athlete.

Straightforward food and supplement strategy for masters grappling athletes age 30 and older. Built around training, recovery, and the realities of making weight.

Cut pace check

Pressure-test the timeline before you try to force the number. This estimates the weekly rate your target requires.

Required average
1.3 lb/wk
MANAGEABLE PACE

About 0.7% of body weight per week. Your timeline leaves room to protect training quality.

Planning estimate only. Body composition, health history, and weigh-in rules matter; aggressive cuts need qualified oversight.

Find your bottleneck

Four quick questions. Get the first part of your nutrition setup to fix—not another giant list of rules.

QUESTION 1 OF 4

What usually breaks first during a hard training week?

YOUR FIRST MOVE

Protocol match

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Build the full protocol

The Masters Stack

Three focused protocols for the demands that show up most often after 30. Choose the gap you need to close—not the longest supplement list.

Train & repeat

Performance, Endurance & Recovery

Support for hard rounds, repeat efforts, and rebuilding between sessions.

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Stay on the mat

Joint Health & Inflammatory Support

Targeted support for the accumulated joint and tissue stress of consistent grappling.

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Recover overnight

Sleep, Stress & Recovery Support

Support for winding down, managing training stress, and making recovery count.

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Supplement plans are educational and should fit your health history, medications, and total nutrition setup. Check with a qualified clinician when appropriate.

Fight-week check

A short readiness scan for the final stretch. Decisions first; improvisation last.

72–48 hours

Remove surprises

  • Use foods your gut already knows.
  • Confirm weigh-in time and recovery window.
  • Pack fluids, meals, and backups before travel.
Final 24 hours

Follow the plan

  • Check the trend, not every scale fluctuation.
  • Keep changes deliberate—no last-minute experiments.
  • Protect sleep and keep unnecessary stress low.
After weigh-in

Rebuild to perform

  • Start the hydration and sodium plan promptly.
  • Choose easy-to-digest carbs you've tested.
  • Stage the next meal before the first is finished.

Less guessing.
More good rounds.

A useful cut starts well before fight week. Build a food and supplement protocol around the athlete you are now—not the schedule you had at 22.

Start your protocol