Same Day Weigh-In Nutrition Guide

Make Weight Safely. Refuel Smart. Perform Strong.

When you’re competing under same-day weigh-in rules, every decision you make around food and hydration can make or break your performance. Without a full day to recover, your nutrition strategy must be precise, safe, and designed to fuel you for competition within hours of hitting the scales.

The Same Day Weigh-In Nutrition Guide gives you a clear, science-backed plan to help you make weight without draining your energy — and then refuel properly so you can step into the ring feeling sharp, strong, and fully prepared. Created by performance nutritionist Jack Coak, this guide outlines exactly what to eat and drink the day before, the morning of, and immediately after your weigh-in.

What’s Inside

✔️ The Day-Before Strategy
Learn how to reduce gut weight safely using low-fibre, low-residue meals that keep calories up while helping you make weight without starving or dehydrating yourself.

✔️ The Morning-Of Plan
Clear guidance on what to eat before stepping on the scales to maintain energy and mental focus — including foods to avoid that can add unnecessary weight or digestive discomfort.

✔️ The Post Weigh-In Formula
A proven 3-step refuelling system that covers rehydration, rapid-energy foods, and your main pre-bout meal. Includes exact hydration mixes, meal examples, and timing recommendations to maximise performance.

✔️ Sample Meals & Drink Breakdowns
Practical, real-world meal and drink examples used by fighters during tournaments, box cups, and same-day competitions.

✔️ Common Mistakes to Avoid
A checklist of the most dangerous weight-cutting errors fighters make on competition day — and how to avoid them.

Created by a Trusted Boxing Nutritionist

Jack Coak works closely with amateur and elite fighters who regularly compete under same-day weigh-in conditions, including multi-bout tournaments like the Haringey Box Cup. His strategies are used by champions and grounded in the latest scientific research on combat sports nutrition.

Why Fighters Need This Guide

• Avoid feeling flat, weak, or sluggish after weigh-in
• Rehydrate and refuel properly for same-day performance
• Know exactly what to eat at each stage — no guesswork
• Maintain energy, strength, and focus throughout competition day
• Stay safe with evidence-based weight-making practices

Whether you’re competing in amateur boxing, a multi-bout tournament, or any same-day weigh-in event, this guide gives you the confidence and structure to perform at your best when it matters most.