how to eat properly
I noticed in some of BJ's videos that he's been eating a lot healthier and as a result he's been getting into better shape. Does anyone have insight or knowledge on nutrition for mma? I want to know what to eat, when to eat certain foods, and how to use the different nutrition to enhance my training ability. Thanks.
Replies to This Discussion
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Permalink Reply by Joe on -
The best diet for a fighter is probably the paleolithic diet. It's pretty much eating like a caveman. You should stick mainly to lean meats, seeds, nuts, alot of greens and some fruits. No sugar.
Go to crossfit.com, they have tons of exercises for conditioning your muscles (not a body builders work out but a fighter's) and videos on how to perform them properly. Hope this helps. Good luck.
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Permalink Reply by benson522 on -
Joe is right that is a great diet, I think of it like this...if I can't find it outside in the wild, don't eat it. So I can't find bread or a snickers bar under a tree therefore I don't eat it. (easier said then done sometimes :)
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Permalink Reply by babar1 on -
There's 4 things you need to focus on.
#1.Caloric expenditure. I don't know about eating like a caveman, but you should hit up you local gym and have them give you an idea of what your basal metabolic rate is and also how many calories your body burns during your daily activities. You can also get a good idea off the web.
#2 Adjust Caloric intake based upon goal. Once you got an ideal of what your daily caloric expendeture is you need to set up a meal program based upon your goal. If youre trying to get leaner while improving strength, flexibility, power, stamina, etc then you need to be taking in 500 calories or so under what your body is burning. If youre trying to increase muscle size and gain weight while improving strength, flexibility, power, stamina, etc then you need to be taking in quite a few more calories than you're buring every day. 500-1000 or so.
#3 Eat more often. In an ideal situation you would take your total daily calories and spead it into many small "meals" throughout the day. This goes for muscle hypertrophy or body fat reduction. But we don't live in and ideal world. If you can eat your calories in 5-6 meals, you'll be doing great!
#4 Balanced diet. Yout need to take in the right percentage of carbohydrates, proteins, and fats based upon your individual body needs. The ranges aren't an exact science because everyone's body is different, but you should shoot for 60-75% of your calories coming form carbohydrates. These include whole grain breads, brown rice, beans, potatoes, poi, and raw or slightly cooked vegitables. The amount of protein you should be eating depends alot upon your goal. If you're trying to build muscle you need more protein, if you're trying to lose body fat you most likely need less. Shoot for 15- 25% of your calories coming from protiens like: Fish, chicken, lean red meats, eggs, nuts, beans, low fat cottage cheese, etc. You're fat intake is important for satiety, performance, and over all health. You should be getting around 10-20% of your calories from fat. Try to avoid saturated fat (most saturated fats are solid at room temperature, like butter, meat fat, etc) and stick to the healthier unsaturated fats like, olive oil, avacados, nuts, and vegitable oils.
Getting the right nutrition for MMA takes a TON of work and preperation, but it is one of the most vital components for strength, stamina, speed, flexibility, energy, and weight control. You should also try to avoid alcohol and fast foods which is why I'm the biggest hypocrite in the world. I'll never give up my beer, wine and pizza! Hope this helps, Later.
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Permalink Reply by Brian Meng on -
thnx man...very informative...I really appreciate your help...now it's time to get to work...gluck on your training
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Permalink Reply by Brian Meng on
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thnx a lot...I'll definitely check it out
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Permalink Reply by tommyb on -
i try to stick to 6 meals aday during training and maybe a protein shake here it is roughly, please feel free to tell me how to improve it because this is for weight gain and keeping fit cos i'm only 135 pounds atm and want to be fighting at 170.
6:10am 2x pces of toast, vegimite and butter, 1x glass of water 2xweatbix(if you americans know what they are)
10:00am 1x banana, 1x apple, 1x muslie bar
1:00pm 2xsandwitches(whitebread) a meat and a mustard
4:00pm 1x apple 1x muslie bar
7:00pm 1xsteak and veg or fish and salad or pasta or rice and something
8:00pm 1Xprotien shake
10:00 pm 1x any pce of fruit b4 bed
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Permalink Reply by Teamkowalimom on -
I really liked what you said here. I learned alot from google and yes, the most important part of diet is figuring out your basic metabolic rate. I try to keep fighters on a diet very similar to this, but have a question. My research indicated a 40% carb..30%protein...20%fat. I thought that already was too much carbs, but you say 60--75%. WOW thats alot!!! he does this 5 days a week with two bad days(not in a row to decrease binges) i guess it depends on your own personal weight and how much your burning during training. in any case, my fighter has been on this diet for a few months now and has maintaIned his weight and actually gained muscle. it seems to work for him but each body is different, just wanted to give my 02 on this one. any more info on carbs would be great and what is the best thing to eat on fight day??? and how do get them to eat when they are so tense? thats always been the hardest part. any contributions would be greatly appreciated thanx guys
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Permalink Reply by phil on -
i can't thank whoever started cultivating brown rice first. Good source of fuel and it cleans you out, big time. Anyway, the intake percentages will vary greatly on your build type. Babar1 provides a wealth of great information, but you have to remember that everything is different for each person. Personally I eat a 30/30/40 diet. 30% protein, 30% carbs, 40% fats...I love fats (all types except for trans fats). Take note that I'm a hard gainer at 5'11 and 145lbs consuming appx. 4000-4500 calories a day. Now, I don't know too many others that can eat what I eat without ballooning up so it really does depend on you.
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Permalink Reply by Kawaipuna on -
BIG MAC COMBO.!!!!! oh no wait..:)
OK so I don't train to fight or anything, but a healthy meal 2 me should limit the sugar and the saturated fat...
And I'm into sandwiches, so maybe some whole wheat bread, some lean turkey or chicken, of course throw in green lettuce, tomato, sprouts maybe, cucumber..Skip the mayo..With some fresh fruit on the side, or tortilla chips(no sodium)..Yogurt for desert...And some juice or water...
If I'm still hungry, veggies(uncooked) without dip, or low fat dressing dip...
I'm also usually pressed for time, so something like this is a quick and healthy meal...
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Permalink Reply by Jason on -
I really dont know any healthy meals because I really dont eat healthy all the time. But I have heard you need to eat about 5 small meals a day to keep metabolism up.I tried it once, and it worked. I lost 21 pounds and I didnt exercise once.
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Permalink Reply by sprawl on -
i think the most healthy meal i can come up with is broiled chicken without the skin, with a side of steamed vegetables and a cup of fruit, with a glass of water.
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Permalink Reply by RAF on -
One of my favorite healthy meals is Steak, Fish, or Chicken with some broccoli & rice on the side. I love that. I always make sure I put something in my stomach no more than 20 minutes after I wake up. I usually Make myself a whey protein shake in the morning & I also have one before I go to bed. I can't advcie anything that hasn't been adviced or that everyone should know by now (but can't seem to stick w/ the program cause it's easier said than done).... Eat plenty of protein, plenty of vegetables, 'no sgar' & make sure u exercise.
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