Muay Thai — Fight Camp Cut
Important framing
A real weight cut requires planning weeks out, not days. Anyone arriving 48 hours before weigh-in asking for “something to drop 5 kg” needs hydration and sauna protocols, not stimulants or diuretics. Bad cuts get fighters hurt.
Camp phase (3–8 weeks out)
| Supplement | Dose | Why |
|---|---|---|
| Whey isolate | 2.2–2.6 g/kg/day total protein | Lean mass retention in deficit. |
| BCAAs | 10 g around hard sessions | Spares muscle during low calories + high output. |
| Creatine | 5 g/day | Maintain — pull only in the final 7–10 days. |
| Electrolytes | 2–3 sachets daily | Sodium especially. Performance dies without it. |
Cut phase (final 7–10 days)
Water manipulation, sodium manipulation, glycogen reduction, then weigh-in.
- Water-loading days (5–3 out): drink high volume (e.g. 8–10 L/day for several days) to upregulate water excretion.
- Sodium and carbs taper down over the final days to shed retained water and glycogen-bound water.
- Drop creatine 7–10 days out to lose intramuscular water.
- Final 24–36 hours: minimal water, low-residue food, light heat/sauna only if needed. Never push extreme dehydration without medical oversight.
Post-weigh-in rehydration
The 24-hour window between weigh-in and fight is where rehydration decides whether the cut helped or hurt.
| Supplement | Dose | Why |
|---|---|---|
| High-sodium electrolyte mix | 1–1.5 g sodium per litre, several litres over 4–6 hours | Plain water without sodium just gets peed out. Sodium drives reabsorption. |
| Carbohydrate (food: white rice + sports drink + bananas) | 5–8 g/kg total over 12–24 hours | Refill glycogen. |
| BCAAs | 10–15 g | Easily-absorbed amino input during rehydration phase. |