CAPONUTRITION

CAPONUTRITION Perform like a professional athlete, eat like an authentic Italian

03/30/2026

Another short clip from my 15 minute analysis of what UFC heavyweight Tom Aspinall eats in a typical day.

For a heavyweight athlete who does not need to worry about making weight on a daily basis, this is a very well structured diet.

Not only is it clearly built with the support of a nutritionist, who is mentioned in the video, but Aspinall also shows a very strong understanding of the fundamentals of sports nutrition throughout the clip.

Overall, his approach is smart, practical, and performance driven.

Let me know which diet or nutrition protocol you want me to analyze in the next videos.

CapoNutrition x | Camp #3 | The title defense Saffron Risotto with bone marrowBresaola della Valtellina with arugula a...
03/28/2026

CapoNutrition x | Camp #3 | The title defense

Saffron Risotto with bone marrow
Bresaola della Valtellina with arugula and 24 month Parmigiano Reggiano finished with extra virgin olive oil and lemon.

Training, food, and dogs.
03/27/2026

Training, food, and dogs.

Engineer Arrigo Andreoli from Verona shows us how it’s done with his gourmet lasagna, cooked for his family, proudly wea...
03/22/2026

Engineer Arrigo Andreoli from Verona shows us how it’s done with his gourmet lasagna, cooked for his family, proudly wearing the CapoNutrition apron.

Blessed Sunday to all the CapoNutrition community.

Our online store opens next week.

03/20/2026

How does UFC heavyweight Tom Aspinall eat?
After your feedback on my breakdown of Paddy Pimblett’s nutrition, I decided to analyze another athlete.
I was pleasantly surprised by the way he approaches his diet. Even more interesting, I found out he works with not one, but two nutritionists.
The full video will be available for newsletter subscribers tomorrow morning.

I don’t talk enough here about my work with recreational athletes, even though it makes up a big part of what I do day t...
03/19/2026

I don’t talk enough here about my work with recreational athletes, even though it makes up a big part of what I do day to day alongside working with the professional athletes.
The context/goals can differ, but there are many parallels as well. And human physiology doesn’t change.
Working with world-class athletes has helped me realize what really matters to increase performance and apply that to recreational athletes’ lives.

03/18/2026

New vlog out with some raw moments from our last days in San Diego before moving to Orange County.

Highlights include live reactions to UFC Holloway vs Oliveira 2, the moving process and the cutting edge teamwork behind it, and some reflections on this transition to OC.

Full video on YouTube.

Andy thinks he’s a lightweight + the team moves to OC.Our last vlog episode drops tomorrow!
03/16/2026

Andy thinks he’s a lightweight + the team moves to OC.
Our last vlog episode drops tomorrow!

In IBJJF competitions, you may fight multiple matches within a few hours, often with very short recovery between bouts.C...
03/11/2026

In IBJJF competitions, you may fight multiple matches within a few hours, often with very short recovery between bouts.

Carbohydrates (gel or drink): Especially useful when matches are close together and there isn’t enough time to eat and digest food. Rapid carbs help maintain blood glucose and support repeated high-intensity efforts.

Caffeine: May improve alertness, reaction time, and neuromuscular output. However, tolerance varies and some athletes may experience jitters or gastrointestinal discomfort.

Sodium bicarbonate: Can help buffer acidity during intense exchanges, but gastrointestinal distress is common. Always test protocols during training.

Creatine monohydrate: Supports repeated explosive efforts and high-power output, but benefits depend on consistent daily use, not acute intake on competition day.

Beta-alanine: May improve buffering capacity during high-intensity efforts, but it requires several weeks of chronic supplementation before competition.

Electrolytes: Useful to maintain hydration, particularly for athletes who sweat heavily or have recently manipulated body weight.

Nitrates (beetroot): May improve oxygen efficiency in endurance sports, but evidence for grappling performance is limited.

Whey protein / EAA: May support recovery between matches, but their effect is modest and generally smaller than the impact of carbohydrate intake during competition.

Always test any supplementation strategy in training before competition.

03/09/2026

I normally do not engage with online comments.

Most internet discussions quickly become sterile and unproductive. But this time I opened Reddit and read through the comments about my work, especially in relation to the Arman Tsarukyan weight cut gate.

Full video on YT.

I woke up to a bunch of friends sending me the same podcast clip and asking for my opinion.A WNBA player mentioned payin...
03/05/2026

I woke up to a bunch of friends sending me the same podcast clip and asking for my opinion.

A WNBA player mentioned paying about $7,000/month for a private chef. Since this is a setup I’ve worked with before, here’s my take.
No drama. Just keeping it real.

I work with both pro and recreational athletes (working corporate jobs but training everyday), and in some cases I’ve worked in tandem with a private chef: I design the performance nutrition protocol, the chef executes the meals.

And the key point is this:

A private chef is a luxury service.
There’s nothing wrong with that. But luxury services require luxury budgets.

03/04/2026

Chill vibes from the last vlog, recorded hours before Uros’ win at UFC Houston.
Texans, don’t be mad, we were joking while sitting at the table discussing how controversy can sometimes get the crowd’s attention.
Uroš is an adopted Alaskan and is pretty proud of it being the largest state in the US!
Full vlog on YouTube.

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CAPONUTRITION

Perform as a professional athlete, eat as an authentic Italian! Matteo Capodaglio, Director of Performance Doctor of Pharmacy MS Human Nutrition Fellow, Royal Society of Medicine Former Researcher at the World Anti Doping Laboratory in Rome, Italy Affiliate Member of the British Pharmacological Society Member of the International Society of Sports Nutrition