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Inside Carlos Prates Daily Performance Routine
Rebuilding my edge: You don't have to live like a monk to perform like a beast.
By Carlos Prates
Before Carlos Prates became one of the most feared knockout artists in the UFC, he was a kid from Taubaté, São Paulo, who found fighting before he found discipline. He started smoking at 15. He started training around the same time. Both stuck.
Across 23 professional bouts, Prates has won 23 — 18 of those by knockout. In the UFC, he's become the welterweight division's most explosive finisher: six Performance of the Night bonuses. Four consecutive knockouts to start his UFC career. The seventh highest knockdown average in UFC history. They call him "The Nightmare" — and if you've seen him fight, you know why.
But what makes Prates different from every other rising star in MMA isn't just his power. It's the contradiction.
This is a man who smokes 8-10 cigarettes a day. Who was caught eating Nutella cake during fight week — something that left Islam Makhachev speechless. Who drinks whiskey after weigh-ins. Who openly says: "I'm not an athlete. I'm a fighter."
And yet — he keeps knocking people out. Fight after fight. Round after round.
The question everyone asks: how does he do it?
"I Like to Live. But I'm Not Stupid."
Let me be real with you.
I know what people say about me. They see the cigarettes, the parties, the Nutella cake on fight week. And they think: this guy doesn't take anything seriously.
That's not true. I take fighting very seriously. I'm the first guy in the gym and the last one to leave. My coaches Pablo and Chris know how to work with me. The way I train isn't the issue.
The issue is what happens outside the gym.
I like to live my life. I'm not going to pretend I'm a monk who eats chicken and broccoli seven days a week and goes to bed at nine. That's not who I am. And honestly — I think most men are the same. You want to enjoy your life. You want to have a beer with your friends. You don't want every meal to feel like a punishment.
But here's what I've learned. If you live like that — and I live harder than most — you have to be smart about what you give your body to work with. Because your body can handle a lot. It can handle the cigarettes. It can handle the late nights. It can handle the Nutella. But only if it has the raw materials to recover.
That's where most men go wrong. They burn through their vitamins and minerals faster than they replace them. And then they wonder why they're tired. Why their recovery is slow. Why they feel ten years older than they are.
I don't wonder. I use Zapply.
Most Supplements Are Built for Everyone.
T1 Is Built for Men.
Walk into any supplement store and you’ll see the same pattern: massive ingredient lists, dozens of buzzwords, and formulas designed to “support everything.” Gut health, greens, antioxidants, adaptogens, superfoods, cognitive blends — all combined into one product that promises total wellness.
It sounds impressive. But when a formula tries to do everything for everyone, it often loses focus on what actually drives male performance.
Because male performance isn’t built on 90 scattered ingredients. It’s built on a few core systems: hormonal balance, energy metabolism, muscle function, recovery, and stress resilience. Those systems determine whether your energy holds up throughout the day, whether your training progresses, and whether you recover properly between sessions.
T1 was built around strengthening those foundations. Not trends. Not hype. Not “wellness for everyone.” Just the systems that matter most for men.
That’s the difference.
14 Ingredients. Built Around What Drives Male Performance.
This system determines whether your energy holds up through long workdays, training sessions, and everything in between.
Vitamin B6
Supports energy-yielding metabolism and helps reduce fatigue*
Vitamin D3
Essential for normal muscle function and supports the immune system.*
Magnesium glycinaat
Supports normal muscle function, energy metabolism and helps reduce fatigue.*
Maca
Supports stamina, drive, and performance balance.
Shilajit
Supports energy, strength, and male vitality.
Copper
Supports energy metabolism and cellular protection.
Milk thistle
Traditionally used for liver and bile function, supports natural detox processes.**
Ashwagandha
Traditionally used for stress resistance and mental resilience.**
Zinc
Contributes to normal testosterone levels, sperm production and fertility.*
Vitamin A
Contributes to normal testosterone levels, sperm production and fertility.*
Vitamin K2
Helps maintain normal bones and contributes to normal blood clotting.*
Selenium
Supports sperm production, immune system and antioxidant protection.*
Boron
Traditionally associated with vitality, hormonal balance and bone health.**
Cordyceps (Extract 10:1)
Traditionally used for energy, physical performance and support with fatigue.**
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Why It Fits the Fighter And the Everyday Man
For me, performance was never about being the most disciplined person in the room. It was about being honest about who I am and working with that.
I'm not going to stop living my life. I like my cigarettes. I like going to parties. I like eating what I want. That's who I am — and I've knocked out some of the best fighters in the world living exactly like this.
But as I've gotten further in my career, I've learned something: your body can carry you through a lot — but it needs the right fuel to do it.
Recovery takes longer now. Energy has to be managed, not taken for granted. The margin between feeling sharp and feeling flat gets thinner every year.
T1 isn't a "boost" for me. It's a foundation. Zinc for testosterone. Magnesium for muscle function and recovery. Vitamin D3 because even a UFC fighter can't outwork a deficiency. Ashwagandha to manage the cortisol that comes with a life that never slows down.
I don't take T1 because I need fixing. I take it because my body still needs the building blocks to do what it does — especially when I'm not exactly living like a monk.
And I think that's the point. You don't have to be perfect. You don't have to eat clean every meal, train twice a day, and meditate at sunrise. You just have to be smart enough to give your body what it needs so it can handle the life you actually live.
Performance Starts With Your Foundation
If you train. If you work hard. If you demand more from your body. Start with the nutrients that actually matter.
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FAQ’s for reset
What is Zapply T1?
Testo Charge is a way to support healthy testosterone levels in a completely natural way.*It consists of 12 different natural ingredients, vitamins & minerals.This unique formula was developed by experts and based on scientific studies & articles*.
How does Zapply T1 work?
Zapply T1 is a blend designed to support healthy testosterone levels*.You take 3 capsules daily after your first meal.*Combine the supplement with proper nutrition, adequate sleep & regular exercise.
How many capsules should I take and when?
We recommend that you take 3 capsules daily - ideally after your first meal in the morning.
How do you use Testo Charge?
We recommend that you take 3 capsules of T1 daily. Remember that it may be useful to take regular breaks when taking supplements. It is also important to continue to eat well, get enough sleep and exercise.
Will this interfere with my natural testosterone production?
No, this supplement is not comparable to anabolic steroids or steroids. The natural ingredients only support your body's own testosterone production*.
Do you also offer samples?
No, we don't currently offer samples - but you can test our product and if you're not satisfied, you'll get your money back!
What certifications does Zapply have?
Our supplements are 100% natural, halal, and independently tested and certified. They’re made in the Netherlands and tested in Europe to ensure the highest quality and safety standards. Zapply is safe for daily use—and trusted by professional athletes.
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