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 Kenneth on -
A well balanced diet. Low sugar. Carbohydrates to keep you going. Protein. Vegetables. Fruits. A lot of water it helps keep your muscles going when working out and keeps you well hydrated. I also agree with Joe on his diet.
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Permalink Reply by Kenneth on
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I forgot to add that i think the most healthy meal would be grilled chicken with a side of brown rice and some vegetables. Of course lots of water.
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Permalink Reply by Jaymarc Lucas on -
You want to find a balance that you can comfortably adapt to. It's hard too force yourself to limit what you eat but consider it a priority and your sole responsibility especially when you're training in MMA. You eat right and you'll feel better physically and mentally. Nutrition is KEY...just ask BJ Penn.
Also, don't complicate what you eat and the way you eat. Stay away from everything that you were told never to consume--ice cream, pizza, soda, and all that other fast food. Instead, stick to something simple like steamed vegetables with grilled lean chicken, fruits that aren't too acidic, and organic foods are good too. 3-4 square meals a day is about right and worrying about calorie intake isn't a factor since a majority of what you consume is based on high protein. Steamed veggies and lean meat is a whole lot easier to loose at the gym than a double-whopper with cheese. Common sense.
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Permalink Reply by Todd on -
High protein diets are good. You need to eat as many grams of protein that match your body weight. Low carbs, but don't go crazy and cut out all carbs. Rice and oatmeal are good, but no carbs at least three hours before bedtime.
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Permalink Reply by Brandon loveladdy on -
My favorite single meal while training would be steamed organic veggies, with organic tofu, and organic brown rice. For flavor I use Braggs liquid aminos.
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Permalink Reply by Melissa on -
lots of water cut out soda and juice..don't eat after 8pm.....fish,steak,chicken...lay off the rice if gotta have then brown rice........yogurt,fruits,,,,,,,,unsalted nuts,almonds.........salad I prefer spinach...with some LF dressing...........
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Permalink Reply by babar1 on -
There's been a ton of bad press on carbs the last few years. One thing to remember is that carbs are your bodies only source of energy. It's used for muscle movement, brain and nervous system functionality and satiety to name a few. Proteins and fats are converted into simple sugars before you body can use them to release energy. The range of carbs an advanced athelete should be taking in isn't an exact science. It really depends upon if you are in the muscle hypertrophy or body fat reduction phase, and what the athletes preferences are. I would have no problem putting an athlete on a 40/30/20 diet if he/she is trying to cut fat or build muscle and it keeps him/her satisfied.
One thing i might do is get rid of the 'bad day' on your schedule. If an athlete has a ton of cravings and needs cheat days to get through the rest of the week to avoid binging, it might be an indicator that his calories, eating schedule or percentages of fats/carbs/proteins is off. Your athletes shouldn't be starving. Try loading up on complex carbs and fiber like broccoli, spinach, carrots, leafy green salads, etc and add some unsaturated fats like olive oil, avacodos, etc.
Fight day nutrition shouldn't be too much different than what they would eat on a normal, non weight cutting, training day. Fighters practice day in and day out so when they get into the ring they have the motions, reactions, and game plan down. You wouldn't throw in a new strike combo or submission the morning of the fight because it could throw off the rhythm. Same goes for nutrition. Practice like you play. Good carbs, low fat proteins, and unsaturated fats. As far as getting them to eat, I know how tough that can be. Start with a good balanced (not excessively big) breakfast, couple light snacks, lunch if it fits in the schedule and the last light meal 2-3 hours before fight time. Carb drinks and protein shakes are ok, but my philosophy is to stay away form all the crap that increases jitters, upsets stomachs, and affect the nervous system like excessive caffein, energy drinks, etc. Now if your fighter had to cut massive pounds to make weight a day or so before weigh in that changes things a little. Got to get the electrolytes, water and energy back into the body. Makes it kinda tough.
Hope this helps a little. Keep in mind the body isn't an exact science. Everyone works a little different. This is only my opion on these areas. I would recommend listening to what your fighters are telling you and adapting the plan to best fit. Later!
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Permalink Reply by Big Daddy on -
Everyone has different issues when it comes to dieting, for me, I need all lean protein. I like the 40-30-30 diet. 40% healthy carbs (no white breads or pastas, only whole grain/wheats) 30% fats and 30% protein. Since I'm stuck in either a car or behind a desk, I have to watch the caloric intake. Portion size is the number one issue with me. Not so much the what, more important is the how much. Cut out the sugars obviously and the fried stuff. Since I'm not a training fighter, I have to keep the calories as low as possible
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Permalink Reply by baughman9112000 on -
PERSONALLY THE DAY OF A WRESTLING MATCH WEIGH IN I LIKE TO EAT WEIGHT CONTROL QUAKER OATMEAL MIXED WITH 10 GRAIN HOT CEREAL ITS FILLING, TASTES GOOD AND HAS HIGH FIBER PROTEIN AND TONS OF VITIMANS AND MINERALS.(I ALSO KNOW IF YOU EAT OR DRINK 1 POUND OF ANYTHING THE DAY OF A FIGHT THATS ALL THE WEIGHT YOU WILL GAIN)AFTER A WEIGH IN I LL EAT SOME TUNA BECAUSE ITS HARD TO EAT TUNA FAST WHICH HELPS BALANCE MY EATING SPEED. I LIKE FRUITS LIKE STRAWBERRIES, BANNANAS, APPLES AND ORANGES BECAUSE ITS NATURAL SUGAR AND THEY KEEP YOU HYDRATED... DRINK PLENTY OF WATER 4 OUNCES AT A TIME AND STAY AWAY FROM ANY SUPPLEMENTS ! THEY ARE NO GOOD. ALL NATURAL IS THE ONLY WAY .
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