Guide to Mixed Martial Arts Nutrition
Mixed martial arts or MMA is one of the most demanding combat sports on the planet. When you examine the attributes an MMA fighter needs in order to win, there is nothing more demanding. MMA fighters need to be incredibly strong, have great endurance, explosive power and the ability to recover from workouts and injury quickly.
Needless to say, it is sports nutrition and supplementation that play a vital role in the life and results of an MMA fighter.
Mixed martial arts nutrition and protein
Focusing on good mixed martial arts nutrition can have a positive impact on performance improvement. MMA fighters should take a good quality protein supplement if they are involved in the sport of mixed martial arts. If they don’t, then they could be at a disadvantage. Protein will really help with post-fight and training recovery and stop aching muscles. It also ensures that the body can repair its own soft tissue that has been broken down, and will help to build muscle.
Drink a whey protein shake after each training session, as your body needs it most at this time. Ideally, you need to be consuming this about 1 hour after the session.
Branched-chain amino acids
Besides whey protein, MMA fighters can also take branched-chain amino acids or BCAAs. Supplementing with BCAAs you’ll help reverse glutamine loss, which is essential for immune function. In addition to this, the BCAAs help prevent a catabolic state in the body, which in turn can help improve recovery and lessen the damaging effects punishing exercise sessions may have on the body.
Carbohydrates for mixed martial artists
Many fighters fail to recognise that carbohydrates are generally good for you. While you may not need to eat in excess, low-carb diets are actually hindering your performances. Carbohydrates are needed by the body to produce readily accessible energy, and they also keep you feeling full for longer. This helps you eat less, so you can lose more weight, if you need to make weight for an upcoming fight.
Certain types of bread are good sources of carbs. Make sure when you are buying bread that you purchase something that contains whole grain and not simply processed white flour. Whole grain bread is great for you because it contains complex carbohydrates, meaning your body needs to expend energy to simply to process it, and the bloodstream doesn’t rapidly absorb it.
If you need to keep your weight down then try not to snack between meals, and if you have to, try to eat fresh fruit or vegetables as a healthier option. They are generally low in calories, and while they can contain sugars, they are more easily metabolised by the body and can create sustained, physiological energy. What this means for you is that you’ll feel satisfied for longer, and the benefits you get from your food will be maximised.
Diet plan for MMA fighters
As an active MMA fighter you should eat breakfast and ensure that you take your selected sports supplements at the same time. This will prepare your body for the grueling workouts later in the day. A rumbling stomach or low blood sugar will sap you of energy very quickly, leading to apathy and a lack of motivation. A healthy breakfast with protein (this can be a shake), fruit, and fibre will perk you up and keep you feeling energetic.
Breakfast is vital to your maintaining energy levels. Target foods that are rich in protein and carbohydrates. As your body processes these foods, valuable nutrients are fed to your system building energy reserves and balancing your energy needs throughout the day. Use good quality sports supplement as much as possible in order to ensure your body is primed for your intense workouts.
Wikipedia: Mixed martial arts
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