What is the diet of an MMA fighter like?

Unlike other professional athletes, MMA (Mixed Martial Arts) fighters only have a few opportunities a year to make an impact and achieve career recognition.

A failed fight can have enormous consequences.

Therefore, the nutrition plan is just as important as the daily training sessions, nutritionist Chris Algieri comments in the magazine. Men's HealthWe will explain how this type of athlete eats and here we will point them out:

Pre-workout meal

Algieri stated that, of all the different types of training, he wants his athletes to be most prepared for the fight. "It's a fight night simulation, so we feed them should be as if they are preparing for a real fight." They start with a breakfast of oatmeal or toast, fruit and two to four eggs about four hours before training. "Carbohydrates are a mainstay, giving them sustained energy for the session," the nutritionist noted. Training sessions can last between several times a day.

Evening meals

"For dinner, lots of protein. Protein is especially important to help recover muscles faster," Algieri warned. "Likewise, I try to change the protein source every night. So, one night it might be salmon, another night shrimp, grilled chicken, sushi ... and then once or twice a week some red meat. On Sundays it's usually steaks or burgers at night," he said.

He added that it combines its proteins with other healthy macronutrients, such as rice and vegetables, especially green leafy vegetables such as spinach, kale and broccoli.

Correct amount of fat

For a sport where muscle recovery is emphasized, we may be surprised by the macronutrient distribution. Algieri posits that 50 to 60 percent of calories in the diet of MMA athletes come from carbohydrates, 20 percent from protein and 20 to 30 percent from fat.

"I like fats because they are important for recovery and joint health. Getting polyunsaturated and monounsaturated fats helps athletes be more satiated, and they have been shown to sleep better with more fat in their diet," he said.

He specified that avocado, salmon, real unprocessed butter or virgin olive oil are the fat sources preferred by nutritionists of top-level competitors.

Vitamins and supplements

It is difficult to obtain adequate amounts of vitamins and supplements through food alone. Although a good diet consists of eating every two to three hours, one would have to eat extremely large amounts of food to obtain all the vitamins needed for a professional athlete.

Many MMA fighters rely on supplements such as protein shakes to help maintain their weight or to lose weight, and to provide the necessary protein needed on a daily basis.

Protein is vital to the body, helping to protect bones, skin and other tissues, and to maintain lean muscles.

It also restores muscle glycogen after an intense workout. If you need more protein and can't eat at a certain time of the day, a protein shake may be the solution.

Protein powder can be mixed in a blender or shaker, and some shakes come in easy-to-use, ready-to-drink cans or foil packets.

The recommended daily protein intake for competitive athletes, such as MMA fighters, is 1-2 grams of protein per body weight.

Since there are several forms of protein powder (milk, whey, casein, egg and soy), you may need to experiment with what best suits your nutritional needs.

The best form of protein for most athletes is whey and casein. Whey should be taken after an intense workout and casein should be taken before bedtime, as it is absorbed slowly and released through your body while you sleep.

To recover faster from workouts and prevent constant injuries, vitamins are essential. Starting with a good multivitamin, other vitamins can be added depending on your needs, age, gender and fitness level.

WHAT DO YOU NEED TO ADD TO YOUR NUTRITION PROGRAM ?

Vitamins A, E, D and C that help protect your immune system, insulin metabolism and healthy blood pressure.

Without taking glutamine, recovery and muscle tissue recovery will be slow and strength will be limited. Glutamine is used as a post workout supplement to aid recovery for your next intense workout.

Isoleucine, Leucine and Valine, or branched chain amino acids (BCAAs), cannot be produced by the body, so supplementation is needed.

When you train intensely, and especially if you are limiting calories to reduce weight, your body breaks down muscle tissue if you don't have enough BCAAs in your body.

If you want to train to get stronger when you train with weights and to make it last longer, then you should introduce Creatine into your nutritional plan.

ZMA: Zinc, magnesium and vitamin B-6 can be used to maintain healthy testosterone levels in men.

For joint support try Glucosamine, Chondroitin and MSM, which can be found in a single pill. This supplement helps with flexibility and mobility, along with collagen repair and reduced inflammation in joints and ligaments.

For all the abuse you did to your body, incorporate vitamin K into your diet. This vitamin is used to reduce blood clotting.

Research has also found that vitamin K helps strengthen bones. This is especially necessary for women struggling with AMS if they have a vitamin K deficiency to reduce fractures and bone density.

If you are taking prescription medications, consult your physician before taking any vitamins or supplements, as they may interact with your medication and cause unwanted side effects or may possibly reduce the effectiveness of the medications.

Every MMA fighter has different nutritional needs.

You can start by looking for articles on fitness websites or in fitness and nutrition books and magazines aimed at boxers, martial artists and fighters.

However, if you can afford to spend the money on a certified nutritionist or registered dietitian, it would be worth it. Before a fight, MMA fighters definitely need to focus on what they put into their bodies. It could mean the difference between a win or a loss.

Vegetarian and vegan training diet examples

With celebrities like 2014 Mr Universe Barny du Plessis, UFC's Nate Diaz thriving on vegan diet and experts giving positive comments about vegan diet, more and more health conscious people are shifting towards a plant based diet. The most popular question that arises from following a vegetarian/vegan diet is: can we build muscle? The short answer is yes, it is possible to build muscle. Mixing up your vegetarian diet can give fantastic results.

There are many vegetables that serve as excellent sources of protein such as:

Almonds
tofu
Temperament
Quinoa
Almonds
Chickpeas
chia seeds
Hemp seeds

Sample meal plan for MMA

Overview

Meal 1: healthy carbohydrates
Meal 2: low carbohydrate
Meal 3: low carbohydrate
Meal 4: (Post-workout nutrition)
Meal 5: Protein + Carbohydrates

Sample MMA diet meal plan

MEAL 1: whole grain cereal with nuts

Whole grain cereal
Milk glass
Covered with raisins and nuts
Bananas

LUNCH 2: Green chocolate/cocoa milkshake

3 tablespoons chocolate protein powder or cocoa powder
2 frozen bananas
Kale pile
Handful of dates and almonds soaked overnight.
1 cup blueberries
1 tablespoon chia seeds
2-3 cups of water

LUNCH 3: Lettuce Satay Tofu Burger

1 shredded iceberg lettuce
200 g of organic grilled tofu with satay / 226 g of chicken breast
2 slices of tomato
Fried onion slices
1 tablespoon tomato sauce
1 slice Swiss cheese
2 cups frozen peas

MEAL 4: Post-training nutrition

LUNCH 5: grilled tempeh with spinach, capcicum and brown rice

170 g tempe / 200 g scallops / 150 g roasted tofu / chick peas
¼ cup brown rice
4 cups spinach
¼ cup Feta cheese, crumbled
1 cup roasted Capcicum
1 cup roasted pumpkin
2 teaspoons extra virgin olive oil

This sample meal plan will provide you with a wide range of nutrients aimed at improving your health and vitality.

Pre and post-training nutrition

It is important to fuel your workouts before and after your sessions for optimal recovery.

Pre-workout nutrition should be composed of light, easily digestible foods consisting of complete proteins and carbohydrates for energy. UFC champion Georges St-Pierre followed a simple rule to eat half a protein bar before your workouts.

Armed with this information, you will be able to create a diet and eating plan that best suits your needs.

What is the diet of an MMA fighter like?