If you are a fighter or want to develop a body that makes you look like one, correct dietary practices are essential. Your diet provides you with the fuel you need for workouts and competitions, the building blocks you need for repair and the factors your metabolism needs to function properly. Optimal nutrition has the power to improve both your physique and performance as a mixed martial artist.
Protein
Protein in your diet provides you with the raw material your body needs to repair itself after an intense conditioning workout or sparring session. The quality of the protein in food varies, depending on the range of amino acids it contains and its degree of absorption in the your body. High-quality sources of protein include egg whites, fish, chicken breast, milk and whey protein supplements. Protein should provide around 25 percent of your total energy intake.
Carbohydrates
As a fighter, carbohydrates provide you with an important source of energy. Carbohydrates can be classified into two basic groups: simple and complex. Your intake of simple carbohydrates should be kept to a minimum, although natural sources, such as fruit, are useful in the recovery process if ingested immediately after a workout. Complex carbohydrates should provide you with around 60 percent of your total energy intake, and good sources include vegetables, oatmeal and sweet potatoes.
Fat
Although fat should make the smallest contribution to your energy intake, you should not try to eliminate it from your diet completely. Fat provides essential fatty acids and fat-soluble vitamins, and you need fat to maintain the integrity of your nerves and cells. It also provides energy, especially during endurance training. As a combat athlete, your need to stay lean means that fat should provide around 15 percent of total energy requirement. A good rule of thumb is to choose fats that are liquid at room temperature, such as fish, nuts, seeds and vegetable oils.
Eating Pattern
The typical three square meals a day approach is not appropriate to your nutritional needs as a fighter. Eat smaller meals more often; this will provide your body with a steady supply of the nutrients it needs for repair, recovery and muscle growth, and make sure you include both carbohydrate and protein at every meal. Aim to drink an ounce of water for every pound of body weight to ensure an adequate level of hydration. Don't neglect your pre- and post-workout meals; half a banana and a protein shake are a good example for either of these important meals.
References
- "Training For Warriors", Martin rooney; 2008
- "Sports Nutrition: An Introduction to Energy Production And Performance"; Asker, et al.; 2010
- "Medicine And Science in Sports And Exercise"; Nutrition And Athletic Performance; 2009
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