BSc, MSc, SENr

JackRicky-64 pink

nutrition support for fighters

Hi I’m Jack, a registered performance nutritionist based in Southampton, Hampshire. I provide bespoke evidence based nutrition support & metabolic testing to amateur & professional combat sports athletes such as boxers & MMA fighters across the UK.

I work on a 1-1 basis with fighters where I provide bespoke nutrition strategies & in depth support to allow fighters to fuel, recover & perform optimally & make weight safely. This level of nutrition support allows fighters to fulfil their true potential in the ring/cage & increase their chances of being victorious on fight night.

As a qualified nutritionist (MSc, SENr) my recommendations & nutrition strategies are informed by the latest cutting edge scientific research in the field to help fighters stay well & truly ahead of the game.

Registered Sports Nutritionist (SENr)

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Fuel Training Sessions

Minimise Injury Risk

Recover optimally

Bulletproof Immunity

perform on fight night

Make Weight Safely

Benefit From My Partnerships With Elite Nutrition Companies

Nutrition X, offer a range of high quality products & sports supplements scientifically formulated by world renowned sports nutritionists.

Each product is batch-tested & informed sport certified, giving athletes the reassurance they need that each product adheres to WADA & UK Anti Doping regulations.

Fuel Hub are an elite meal prep company who specialise in providing meals cooked by professional chefs across the UK. All meals are calorie controlled & macronutrient counted.

The menu changes on a weekly basis & always includes new dishes for athletes to try.

ENHANCED RECOVERY™ is an innovative, convenient & effective recovery drink.

Containing the highest quality stabilised, non-oxidised Omega 3 oil combined with 20g of protein, carnitine, electrolytes, vitamins & fruit juices to help kickstart recovery from exercise.

Nutrition X, offer a range of high quality products & sports supplements scientifically formulated by world renowned sports nutritionists.

Each product is batch-tested & informed sport certified, giving athletes the reassurance they need that each product adheres to WADA & UK Anti Doping regulations.

Fuel Hub are an elite meal prep company who specialise in providing meals cooked by professional chefs across the UK. All meals are calorie controlled & macronutrient counted.

The menu changes on a weekly basis & always includes new dishes for athletes to try.

ENHANCED RECOVERY™ is an innovative, convenient & effective recovery drink.

Containing the highest quality stabilised, non-oxidised Omega 3 oil combined with 20g of protein, carnitine, electrolytes, vitamins & fruit juices to help kickstart recovery from exercise.

Nutrition X, offer a range of high quality products & sports supplements scientifically formulated by world renowned sports nutritionists.

Each product is batch-tested & informed sport certified, giving athletes the reassurance they need that each product adheres to WADA & UK Anti Doping regulations.

Fuel Hub are an elite meal prep company who specialise in providing meals cooked by professional chefs across the UK. All meals are calorie controlled & macronutrient counted.

The menu changes on a weekly basis & always includes new dishes for athletes to try.

ENHANCED RECOVERY™ is an innovative, convenient & effective recovery drink.

Containing the highest quality stabilised, non-oxidised Omega 3 oil combined with 20g of protein, carnitine, electrolytes, vitamins & fruit juices to help kickstart recovery from exercise.

"Jack supported me in preperation for my last professional fight. I lost 4kg of fat mass, retained all my muscle & ate 5 meals a day. I have never felt as fit or strong in my whole boxing career.''

Bailey Donald PROFESSIONAL BOXER

jackcoak.nutrition

🍎Registered Performance Nutritionist
🥊Working With Amateur & Professional Fighters
🎙Host Of The Ringside Nutrition Podcast
👇Work With Me

The Boxing Hub Launching Soon.... Been sitting on

$The Boxing Hub Launching Soon.... Been sitting on this for a fair bit of time now! Really pleased to be part of this new app which is being launched over the next couple of weeks! It’s a community app dedicated to boxing! You’ll Be Able To: 👉Create + Share Boxing Content 👉Join Educational Groups 👉Get Discounts To Boxing\Nutrition Brands 👉Be Entered Into Monthly Giveaways 👉Tune Into Coaching Videos 👉Watch Fights In The Fight Library 👉Read Nutrition Articles 👉Ask Each Expert Questions 👉Network With Other Boxers/Fans All groups (Equipment, Nutrition, S & C, Mobility & More) are going to be run by qualified practitioners in the boxing scene. It’s going to be a great hub for all things boxing. Massive credit to Jamie, the apps creator he has developed a fantastic app & got the right people involved. This is going to be a great asset for anyone involved or a fan of boxing 🥊$

How To Knock Out Cold! Immunity is a big aspect o

How To Knock Out Cold! Immunity is a big aspect of nutrition during the winter months & being ill can result in missing several days of training. Or worse, fighters who get ill in fight week could several inhibit their chances of winning on fight night. These are some quick fire tips of what you can do as a fighter to help improve your resistance to illness on a daily basis. If you want to find out more check out Neil Walsh’s paper on nutrition for immunity! https://link.springer.com/article/10.1007/s40279-019-01160-3 FYI - you can’t boost your immune system or immunity - but you can make yourself more resistant to contracting an illness 🤜

Setting Nutrient Targets 🍓⁠ ⁠ A question I

Setting Nutrient Targets 🍓⁠
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A question I get asked frequently by fighters is what should my macro split be as a %.⁠
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%'s are a waste of time because if I told you to eat 30% protein of 0g, that 30% is 0g of protein....⁠
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Grams per kilogram of body weight or even of lean body mass are a much better marker to use & are what I use when setting individual nutrient targets for fighters. ⁠
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As a rule of thumb (and this is a guideline to work off) for fighters during training camps I implement the 321 rule brilliantly put by @clesposci in my first podcast episode & in his 2011 paper.
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🥖Carbohydrate targets are set at 3g/kg of body weight⁠
🥩Protein targets are set at 2-2.5g/kg of body weight⁠
🥑Fat targets are set at 1g/kg of body weight ⁠
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These act as a good baseline to work from.
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Carbohydrate targets may be higher depending on training demands (sparring sessions will require a higher intake) whilst protein targets may be set towards the 2.5g/kg range if a fighter is in a larger calorie deficit to help protect/preserve muscle mass. ⁠
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And of course targets are completely different depending on the individual fighter, which is where a bespoke nutrition plan can be utilised to help tease out those performance advantages!⁠
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I can help with this inside or outside of camp.⁠
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Just drop me a message & see how I can help🥊⁠

𝐒𝐨𝐦𝐞 𝐅𝐚𝐜𝐭𝐬 𝐀𝐛𝐨

𝐒𝐨𝐦𝐞 𝐅𝐚𝐜𝐭𝐬 𝐀𝐛𝐨𝐮𝐭 𝐌𝐞!⁠
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There a few new people here, so firstly thank you for following & interacting with me, I appreciate it & I hope things I have posted have helped you in some way!⁠
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I am a registered sports nutritionist (SENr) but I like to call myself a Performance Nutritionist as that's the goal why athletes are in sport - to perform.⁠
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I specialise in nutrition for combat sports as I am a huge fan & I am passionate about helping fighters with their nutrition so they can make weight safer & perform at their best. I also love interacting with fighters, they are my kind of people, ambitious, dedicated & to the point!⁠
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I am very fortunate to work with some great fighters who I love working with. I am a massive believer in 1-1 contact & communication & I love to chat to my fighters on a regular basis, even if they don't love chatting to me!⁠
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I see nutrition & my role as a nutritionist as so much more than - eat this & eat that. I work with the person in front of me & what suits their lifestyle, their goals, training schedule - my job role has even stretched to driving fighters to their training sessions before or helping them stretch after sparring sessions!⁠
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I am definitely not the food police & I let my fighters have roast dinners if they want them - as long as we are working towards the end goal!⁠
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I love working with fighters who always ask "why" it means that I can educate on them on the interventions we are putting into place & they understand why it will benefit them & their career.⁠
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I always implement evidence based interventions or protocols - it isn't good enough to guess things in this field or make things up to boost your ego.⁠
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Lastly I am a normal human being, I like going for dog walks with my girlfriend (and our dogs, otherwise that would be weird), seeing my friends to play tennis & eating pizza - it is super important to remember we are all normal people!⁠
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Thank you for engaging with my page.⁠
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Jack

NEW EPISODE OF THE RINGSIDE NUTRITION PODCAST OUT

NEW EPISODE OF THE RINGSIDE NUTRITION PODCAST OUT NOW EP4: Conditioning Elite Fighters In this episode I had the pleasure of chatting with Reiss Silva (@elite.step), who is a S & C coach for professional combat sports athletes such as the Edwards brothers & Dalton Smith. S & C has slowly become a staple of most fighters training programme & if you aren’t doing it you are playing catch up.... In this episode me & Reiss get into: ✅How To Periodise Training Loads
✅How To Condition Fighters For War
✅How To Taper For A Fight Properly
✅Importance Of Out Of Camp S & C
✅Qualities Of An Elite Fighter If you a fighter who wants to find out more about how to get stronger, fitter, faster & battle ready then stop wasting time listening to me waffle on... Grab your headphones & get stuck in. Big thanks to Reiss for coming on the show was a pleasure. You can find the episode on Spotify or Apple podcasts or via the link in my bio! Keep tuning in for more episodes of The Ringside Nutrition Podcast!

@teamlittle_boxinglife (Ricky Little) a completely

@teamlittle_boxinglife (Ricky Little) a completely different fighter since working with @johnedwards1966 & myself (I can only take credit for nutrition). ✅Footwork
✅Speed
✅Power
✅Ring IQ
✅12 Round Fitness Levels
✅Weight On Track
✅Energy Levels Through The Roof Doesn’t eat too badly either 👀 In a great place physically & mentally & ready to put on a show on channel 5 in December 🥊 Proud of Ricky & his commitment this camp & he is now a close friend of mine. #boxing

Looking forward to linking up with @boxingscience

Looking forward to linking up with @boxingscience & @wilson_boxingscience to write some helpful evidence based nutrition articles for boxing. A fantastic group of people who are leading the way in boxing science - thank you for the opportunity to help produce quality content for the boxing community. If you have any requests or any nutrition topics you want to know more about in regards to boxing & making weight. Shoot me a DM or drop a comment below 🥊

Who I Work With & Why?⁠ ⁠ If you have followed

Who I Work With & Why?⁠
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If you have followed me for a while you'll know that I work with combat sports athletes. This is because it’s so hard to be a Jack of all trades & nutrition really matters when it comes to combat sports.⁠
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I work with my fighters on a one to 1-1 basis to find out what works best for them, formulate an individual plan suited to their lifestyle & goals.⁠
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I only work with a small number of fighters at each given time as I like to provide a highly personal & bespoke level of service.⁠
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That's just the way I operate - not saying there is a right or wrong way.⁠
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I also have another job so again my time is limited (I thought I shouldn't put this but I am always honest with people).⁠
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In my eyes there is no point doing anything at 50%, you are either in or you're out & I don't want to just give you a pre made meal plan & charge you £40 & move onto the next £40 from another fighter.⁠
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That doesn't help, you'll just go back to square one & you won't jump over the hurdles you want to jump over.⁠
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⁠I really care about my fighters/clients health, lives & career goals it’s more than just a business transaction & I only work with people who I think are ambitious & serious about improving as a fighter - they invest me, I invest in them.⁠
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If that sounds like you & you are fighter who is not 100% happy with where you currently are & you need bespoke nutrition support to help you reach your goals, let's have a virtual coffee & see how we can work together.⁠
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⁠https://calendly.com/jackcoak-nutrition/enquiry-call⁠
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Jack ⁠
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If you would like to work with me, please fill out the form below. I will answer any enquiries within 24 to 36 hours.

07872 517605

Southampton

info@jackcoak.co.uk

Alternatively, you can get in contact with me via the social media platforms below: