MMA fighters are some of the most physically fit athletes of the modern age. Not only do they have to be able to throw kicks and punches, but they also have to wrestle with their opponent which demands A LOT of endurance and stamina. The only way they'll get through their fights alive is with the right diet.
So, what should an MMA fighter eat to be in peak physical condition?
The NCAA has released a pamphlet that details the ideal diet for wrestlers. MMA fighters should follow a similar diet, which includes:
High Protein Intake -- Protein is needed for muscular repair and recovery, and it provides the ATP energy used by your muscles. MMA fighters should eat roughly 2 grams of protein per pound of bodyweight. For example:
- A 200-pound fighter needs 400 grams of protein per day
- A 150-pound fighter needs 300 grams of protein per day
The primary sources of protein should be chicken, eggs, fish, and legumes, with some dairy products, red meat, and shellfish added to the menu.
High Fat Intake -- This may sound unusual, but it's true. The fats from plant oils, nuts, seeds, and fish provide a great deal of the calories needed by the MMA fighters. These fats can also help to reduce inflammation of the joints and muscles, ensuring maximum efficiency during their fights.
Fat should account for roughly 15 to 20% of your diet during the training season, and a bit less when it comes time to cut weight. (For a 200-pound athlete, this means about 40 grams of fat per day).
Low Fiber and Sodium Intake -- Fiber is good for digestion, but it's not an athlete's best friend. It adds weight and increases water storage, but it doesn't provide energy. That's not to say you shouldn't consume fiber, but it does mean you should cut back on it.
Sodium is another food that leads to water retention, which can increase your total body weight without increasing lean muscle mass. Cut back on high-sodium foods, including anything processed or foods that contain a lot of salt.
Moderate Carbohydrate Intake -- Carbs are one of the primary sources of energy for an MMA fighter, but it can also lead to excess weight gain. It's vital to moderate carb intake, especially when preparing for a fight.
In the weeks leading up to your fight, cut your carbs by 10% per week. This will help you to shed any excess weight you've gained, but will still give you the energy needed for the fight. Make sure that most of your carbs are consumed right after you finish your workout or training.
A LOT of fluids -- You're going to lose a lot of fluids with all the sweating you will do during training. If you aren't careful to replace those fluids with water and electrolytes, you could end up suffering serious dehydration. It's important to stay hydrated in the months leading up to the fight.
The only exception is in the 24 hours leading up to your weigh-in. You can allow mild dehydration in order to "cut weight". This means just drinking a bit less water and eating fewer water-rich foods. However, this should ALWAYS be done under the supervision of a nutritionist or experienced medical professional.
By following this MMA diet, you can get in fighting shape in no time!
Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to become a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.
