Anabolics Mall
Diet Plan for MMA Fighters
MMA fighters need to be just as focused as any bodybuilder trying to take their game to the next level. Bodybuilders and MMA fighters will spend time on the planning and implementation of a very specific set of movements designed to achieve a very specific result.
The problem is that most bodybuilders and MMA fighters that spend so much time trying to get to the next level don't realize that whatever training they do is only solving 50% of the problem. Diet and nutrition is the key to making your hard, brutal workouts work for you.
We've all heard that it is more efficient to eat 4-6 times a day than 2-3 times a day. Without going into the rather obvious metabolic advantages when eating like this; suffice it to say that every time you eat a small meal you'll kick-start your metabolism and burn more calories.
If you're eating protein every 3 hours during your day you'll not only burn more calories as your body tries to digest this protein but everything will work faster, including your reaction time. As a competitive fighter this is going to either win or lose your fight.
To create that optimal anabolic environment in your body takes good nutrition, planning and eating 5 to 6 small meals every day. This has many advantages because once your whole body gets into that very sort-after positive nitrogen balance your body starts reacting better to training, repairing faster.
Obviously it'll depend on your body-weight but a 200lb bodybuilder should be eating 30 to 40 grams of protein 5 to 6 times a day. It might sound crazy, but an MMA fighter doing high intensity training (HIIT) will get better results by eating the this way.
Carbohydrates are vitally important and just like your protein needs to be planned. Complex carbs for breakfast will get a good start to your day, eating carbs before and after your workout is just as important. All carbs must be avoided before you sleep because carbs produce insulin and insulin will stop your growth hormone (HGH) from working while you're sleeping.
Meal 1:
Egg Whites-Protein
Rye Bread- Carbs
Cashew Butter-Fats
Meal 2: Pre-workout
Whey protein shake-protein
Energy bar- Carbs
Meal 3: Post-workout
Chicken-protein
Rice-cakes-carbs
Meal 4:
Whey protein shake-protein
Fruit-carbs
Cashews-fats
Meal 5:
Lean red meat-protein
Baked potatoes-carbs
Meal 6:
Whey protein drink-protein
Peanuts-fats