Mixed Martial Arts has become one of the most demanding sports in existence, since the level of competition is increasing rapidly. Its popularity has grown like no other sport in recent years, and thus wages and bonuses received by their participants. All this has helped participants develop more strenuous and prolonged training and the use of supplements and revolutionary strict and well planned diet. MMA Training has become a science, its fighters train in Mixed Martial Arts USA, Muay Thai camps in Thailand, Mexico Boxing Brazilian Jiu Jitsu.
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The participants need to train longer, recover and prevent injuries before. They must plan a diet that they do perform 100% power throughout the day and, in turn, do you lose muscle due to intense aerobic and anaerobic exercise (sparring, running, weight lifting, swimming, crossfit, explosives ...) exercises.
All these contact sports work through categories to its participants by their body weight (MMA, Boxing, Muay Thai, Jiu Jitsu ...) are assigned. One of the biggest mistakes is to gain weight throughout the period of training and try to lose weight just before the fight, which contributes to decreased strength, energy and muscle mass of the fighter. Therefore, these recommendations should be followed throughout the year, is not a summer diet but a lifestyle.
- Make frequent meals, with a period of between 2.5 and 3.5 hours depending on the genetics of fighter and objectives. For example one of ectomorph genetics (with a tendency to be thin) should eat every 2.5 hours, while a mesomorph (wide bones and tendency to obesity) should space them more because your metabolism is slower. It also depends on the objectives and the training is being conducted, the greater the amount of aerobic exercise will be less time between meals. If you are looking to gain some fat or decrease the frequency vary between meals too.
- Drink plenty of fluids. It is as simple as vital council, which is essential when you train Muay Thai camp in Thailand and some gym Jiu Jitsu in Brazil, due to the heat of their cities. Dehydration causes poor performance and loss of strength, with dire consequences that entails for training. Natural water, fruit smoothies, vegetable smoothies and drinks with mineral salts are essential for every fighter. Depending on the time of year when we meet and temperature should drink between 2 and 4 liters. Avoid at all costs processed juices, soft drinks and energy drinks; they carry lot of preservatives and sugars which does not help us at all.
- Consume complex carbohydrates. This is pasta, rice, potatoes, fruits and vegetables. Carbohydrates are a great source of energy needed for our workouts. For example a good meal before intense training would be a pasta dish for 2 hours before. These carbohydrates are consumed more slowly and, therefore, we provide energy over a longer period. Eat them especially at the beginning and middle of the day, when night comes we should avoid pasta, rice and potatoes; because our activity is lower power consumption and we do too, so it will be stored as fat hydrates unused.
- Plan your protein intake. We should consume between 2.5 and 3.5 grams of protein per kilogram weight. That is, if we are in a weight of 80 kilos, we consume about 240 grams of protein (80 kg x 3 g prot. = 240) distributed equally among all the meals for best absorption. If we make 6 meals for example, we consume 40 grams of protein each. When performing strenuous exercise, muscle fibers break and tissues, so that proteins are essential for the repair of these. That is why we are especially important during and after training.
- Consume unsaturated fats. We are not referring to a burger, pizza or chips. We're talking about good fats. Some are those that come from nuts, olive oil unboiled, peanut butter ... Other good are omega 3 fatty acids, which can be found in some fish such as tuna, salmon or mackerel; and help us reduce the inflammation of joints and muscles. A perfect meal would be a 200g fillet of salmon with steamed vegetables, as it gives us a lot of protein, fatty acids and low in carbohydrates.
- Supplementation for further progress, as recommended in our fitness and Mixed Martial Arts camp. As mentioned, the level is very high and the competition fierce. To progress you will need supplements that help people perform better and better. Some basics are protein powders, creatine, glutamine and multivitamins. There is a wide range to test as nitric oxide, amino acids, zinc, magnesium ...
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All these recommendations will make you reach your best shape, your muscles are ready, your recovery times are reduced, your energy levels are through the roof and your workouts are longer and more intense. Consider that diet can account for between 40 to 50% of your sports performance, so next time you wonder why others do not advance or progress faster than you, mind you if you follow these tips.
In future articles we will give examples of diets and how to plan yours depending on your training and needs.