There is no clearly defined "MMA diet." Instead, there are a number of recommended diets for mixed martial arts practitioners and for people who want to eat and train like their athletic role models. Mixed martial arts athletes compete in a grueling and demanding sport. It stands to reason that these athletes stay in peak condition by eating healthful food, substituting muscle for fat, and working out relentlessly.
Mixed Martial Arts
Mixed martial arts, commonly shortened to MMA, is a combat sport that incorporates a number of fighting techniques from the martial arts tradition. The rules allow fighters to use both striking techniques, such as boxing, and grappling techniques, such as wrestling. Contestants can fight on their feet or on the mat. The sport emerged in 1993 with the founding of the Ultimate Fighting Championship and has steadily grown in popularity to rival boxing.
Philosophy
As explained by MMA pro Jason Mertlich on his MMA Fighter's Diet website, "We must look at each practice, each training session, and every recovery session as a victory in itself." Being a MMA fighter requires a mindset of control and discipline, and this goes for an MMA fighter's diet as well. Mertlich emphasizes portion control, carbohydrate restrictions to limit the body's insulin response, and quality food consumption.
MMA Diet for Nonfighters
There are a number of diets on the Fight Diet Plan website, including a diet for those of us who will never be an actual MMA fighter. The diet focuses on exercise and an effective eating plan aimed at reducing body fat and/or developing muscle. For reducing, tapering down the number of calories you eat, which can be done through eating lots of fruits and vegetables, is essential. Building muscle requires more protein, which can be obtained from adding whey protein to shakes and smoothies and upping your intake of nuts, beans, meat, and low-fat or nonfat dairy products.
MMA Diet for Fighters
In the early stages of vigorous training, foods with lots of carbohydrates are essential. Such foods include spaghetti, lasagna, potatoes and grain products for complex carbohydrates and milk, honey, fruits and sugar for simple carbohydrates. Water is a critical component. Drink two or three glasses before training, 10 to 15 glasses during training, and two extra cups for every pound you lost during the training session. Your pre-fight diet should consist of 500 to 1,500 calories of foods such as bread, cold cereal, pasta, and fruit and vegetables Eat the pre-fight diet four hours before the bout, long enough for the meal to clear the stomach.
Considerations
A number of examples of meals and recipes for a MMA fighter's diet are contained on the Fight Diet Plan website. The recipes are easy to prepare and high in nutritional value. The plan indicates the discipline involved in training and competing as an MMA fighter, but it also uses simple and healthy ingredients that anyone can benefit from, whether you are an elite athlete or you enjoy watching elite athletes on television. The recipes include a wok dish consisting of chicken breast pieces and extra virgin olive oil; another is a dish with brown eggs, baby spinach and extra virgin olive oil; and a third is a Caesar salad with chicken, baby spinach and dressing.
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