THE demands of combat sports require some serious commitment to both training and skill development which is why fighters are amongst the fittest athletes on the planet. Nutrition in fight sports is an equally important aspect of the fight game. A good diet can improve a fighters performance and skill potential which can be the make or break for many of the top fighters. A fighter must decide if he/she needs to lose or add weight to their body and create a plan to help them achieve this goal. But what does a fighter do to achieve this and can I employ this in my daily regime to help improve your diet.
CALORIES IN Vs CALORIES OUT
If a person burns more calories than they consume, then they should lose weight. If they burn less than they consume, then they will gain weight. Consume the wrong amount of calories for a specific goal and they will fail. If there goal is to gain muscle, then add 10-20 per cent to your calories per day. If the goal is to lose fat then subtract 10- 20 per cent to your calories per day.
To help determine the amount of calories needed for a person to either maintain weight, lose weight, or make gains, you should enter their stats in to a food tracker app of choice. A good app with a calorie counter will give accurate calorie intake recommendations.
WHAT HAPPENS WHEN CALORIES ARE TOO LOW?
• Muscle mass is broken down for energy (catabolism).
• Metabolic rate will begin to drop (typically) after three days of very low calories – this is related to, and compounded by, the loss of muscle mass.
• With very low calories a person risk sluggishness, poor performance, nutritional deficiencies, fatigue, and often irritability.
SO SHOULD I OR SHOULD I NOT EAT CARBS?
Carbohydrates are the most potent sources of energy for all human beings, and they are essential to quality athletic performance. So to get the most bang for your buck, eat food like oatmeal, legumes, brown-rice pasta, quinoa, grains, and nuts. The antioxidant properties in fruits and vegetables are essential for athletic recovery and basic health, so an optimal diet should be rich in them.
THE WRONG WAY TO CARB
Highly Processed Foods: You can eat a tonne of them and be starving in an hour. They do not satiate you at all, and are not absorbed well by your body. Stay away from highly processed food as much as possible, for example chips, tortilla chips, crackers, popcorn, white rice, white pasta, refined cereals, sugary cereal bars, white bread.
HYDRATION
Keeping a body hydrated and refreshed is very important and water is the purest source of hydration. Water can also help suppress appetite. Some people tend to confuse hunger with thirst. If you're still hungry often after eating, you may be thirsty. Hydrate after your meal and you will know about five minutes after drinking water if you are truly still hungry. Drink 8–10 glasses per day.
POST-WORKOUT NUTRITION
Post-workout it is important to replenish nutrients and to begin recovery for your next session. Fruits and veggies are packed with antioxidants and anti-inflammatory properties that will counteract the lactic acid build-up from the training session. A good post-workout recommendation would be a post-workout protein smoothie and an apple, orange, or banana. Whatever you eat, keep it light, energy packed, and easily digestible.
SUPPLEMENTS
Supplements were created to "supplement" training and diet, not to replace them. Use them only for convenience.
TO WRAP THINGS UP
A fighter's diet is the same foundation as any healthy and successful diet – consistency. You need to train hard and stick to a solid diet at least 90 to 95 per cent of the time to get the results you want. The best way to keep this consistency is to pick nutritious foods you look forward to eating every day. Enjoy your diet and you will have no problem sticking with it. Remember to focus on your goals: getting toned, healthy and fit. Most importantly, listen to your body, drink lots of water, get at least eight hours of sleep every night, and stick to a properly structured workout plan.
Everyday Athlete gym is located in the heart of Glasgow and provides a unique, fun training environment geared towards helping clients achieve their health and fitness goals. Unit 18B 100 Borron Street, Glasgow, G49XG; www.everydayathletegym.com
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