Mixed martial arts, or MMA, is an extremely taxing sport that requires a tremendous amount of calories. According to the American Council on Exercise, exceptionally vigorous sports like MMA might require calorie consumption of up to three times the recommended daily requirement. Almost all professional MMA diet programs will follow the same dietary limits and caloric restrictions, so it is best that you don't stray too much from the sport-wide recommendations.
Protein Sources and Consumption
During training you will be lifting weights and doing high amounts of cardio. This means you'll have to eat high levels of protein to make sure that you don't lose any lean mass from intense training. Sources of protein come from lean meats like turkey and fish, eggs, legumes and protein shakes. Depending on your weight class, you'll want to eat roughly 10 percent more than you're desired competition weight in protein daily. For example, if your competitive weight is 160lbs, you will aim for 176 grams of protein daily, but actual amounts can vary depending on training and metabolism. This will ensure you have enough protein to maintain your competitive weight and a little left over to compensate for muscle wasting during your sleeping hours.
Carbohydrate Sources and Recommendations
Proper carbohydrates are key to keeping your energy levels high enough to withstand rigorous bouts of sustained conditioning. Sources typically consist of brown rice or oatmeal at every meal, a colorful mix of vegetables, fruits -- which help keep you from getting sick -- and whole grain breads. For MMA, the fiber content in your carbohydrates will typically determine what you eat. Anything with 3 to 4 g of fiber per serving is recommended. If you are lacking in calories or losing too much weight, pasta is a great supplemental carbohydrate source.
Fat Sources and Recommendations
Fats should not be under-consumed while training MMA, and any diet that restricts fat intake is not an MMA diet. According to the National Federation of Professional Trainers, fats are responsible for keeping your testosterone levels as high as possible and provide excellent sources of omega fatty acids and calories. High testosterone will help you maintain muscle mass and keep your "aggressive" energy up during interval training and sparring. An MMA snack favorite is all natural peanut butter on whole grain bread with bananas. Other sources include fish, olive oil and avocado.
Restriction Recommendations
Restriction amounts will depend on your weight class and individual dietary needs. Several items that should be kept to a minimum include sugar, sodium and caffeine. Sugar restrictions are one of the most important. Regulating sugar intake helps control insulin levels and prevents needless fat storage. Too much sodium will cause water retention and make you gain weight. Coffee is usually never consumed during training because it can disrupt your body's pH balance, causing stress to your immune system.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
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