Fueling your body before training can be the difference between a sharp, energized session and one where you gas out halfway through. Eat too much or the wrong foods, and you’ll feel sluggish and heavy. Eat too little, and you’ll run out of gas before the warm-up ends.

At Fight Science Made Simple, we teach fighters a simple system to solve this: the 4-2-1 Rule. This pre-training nutrition framework shows you exactly what to eat four hours, two hours, and one hour before training so you have steady energy, avoid stomach issues, and perform at your best.

In this article, we’ll break down:

• Why pre-training nutrition is a game-changer for fighters and martial artists.
• The 4-2-1 Rule and how to apply it to your daily training.
• Actionable examples of meals and snacks you can start using today.

Whether you’re a hobbyist, a competitor, or a pro, mastering pre-training nutrition will immediately improve your performance and recovery.

Most fighters don’t gas out because they’re “out of shape.” They gas out because they’ve been training the wrong way. In this episode, we break down the truth about fight conditioning—and why roadwork, endless sparring rounds, and random high-intensity sessions aren’t enough to keep you sharp when it matters most.

You’ll discover:

• The three pillars to real fight conditioning
• Why traditional approaches to cardio leave fighters burned out or flat on fight night
• Simple, actionable steps you can use today to start building a gas tank that lasts

If you’ve ever wondered why you fade halfway through sparring, or why your cardio never seems to match the work you put in, this episode will give you the clarity—and the blueprint—you need.