MMA Meal Plan – Nutrition and Tips

MMA fighters are ripped and physically perfect. Why is that?

MMA fighters are ripped and physically perfect. Not because of the regular and intense training only. MMA fighters combine a balanced diet with intense training to condition themselves physically for a fight. Every bout demands a lot of energy and stamina which is possible only when they focus on their diet as much as their training. Training works only when it is backed by proper diet plans that add to your physical strength from within.

The best way to gain consistency between your training and food habits is to consume a regular flow of protein, carbs and fats throughout the day. But you need to have it all planned out because MMA is no joke. You have to stick to a routine in which your meal is just as important as your training.

How Many Meals to Eat in a Day?

New studies suggest to eat five or six small meals than to eat three bigger meals. Smaller meals throughout the day are more effective instead of meal after every five to seven hours such as breakfast, lunch, and dinner. Because every time you eat, you cause your metabolism to speed up and get active to digest that food. As a result, you’ve got an active metabolism virtually all day compared to one that starts and stops at extended variables throughout the day. This will make it easy for your body to digest smaller amounts of food every few hours than it will if you slam it with large amounts of food at a few points in the day.

Meal Composition:

You need to have the right amount of nutrients in your body and that is a combination of the following three components:

1. Carbohydrates

According to research, carbohydrates provide 40 to 50 percent of the energy needed during workout and training sessions. You have to take them in the planning phase of your day. Such as Breakfast, after a workout etc. These include Brown Rice, Whole grains, sweet potatoes and Quinoa and such.

2. Fats

You would have to take small amounts of fat but enough to serve their purpose. You can take fish oil or some of the food items from the plan mentioned ahead. Fat provides energy. When carbs are depleted, the body uses fat to create energy. Use Olive oil, avocados and nuts as they are healthy sources of fats.

3. Proteins

You need to try to include protein in every meal. Protein builds and repairs your body’s cells. You should eat chicken, fish, eggs, and fat-free dairy.  Include Chicken, turkey or steak etc. in every meal. Protein bars add a nice touch to munching while working out too. Plan to eat .5 to 1 gram of protein per pound of body weight. You, trainer and nutritionist, can help you calculate the calorie rate of each as well.

Sample MMA Meal Plan

The ideal meal is to get the right nutrients in your system 5-6 times per day which has proteins, carbs, and fats. The next step is to find the best way to structure those meals.

You need to remember that you eat protein at every meal. When it comes to carbs, it needs to be taken in the breakfast, and the meals before and right after your workout. Avoid carbs in the last meal of the day so that you don’t elevate your insulin levels when you go to sleep as that can inhibit your body’s ability to naturally produce human growth hormone at the time it does it best.

Lastly, you will need some healthy fats with your meals as well. However, keep the fats out of the post-workout meal as they can slow the absorption of the carbs you need to refuel and replenish your system after a hard training session.

We have compiled a maple diet plan to get you going.

Sample diet Plan

As described earlier, you will have to plan out your diet according to the intensity of your workouts and your weight. The following plan is basic and you can add or subtract things according to your taste.

Meal 1

  • Protein: Egg Whites
  • Carbs: Brown bread slice
  • Fats: Cashews or nuts of your choice

Meal 2 (Pre-Workout Meal)

  • Protein: Yogurt
  • Carbs: Oats

Meal 3 (Post-Workout Meal)

  • Protein: Chicken
  • Carbs: brown rice

Meal 4

  • Protein: peanut butter
  • Carbs: Fruit
  • Fats: Cashews

Meal 5

  • Protein: Lean Red Meat
  • Carbs: Baked Sweet Potato

Meal 6

  • Protein Salmon
  • Fats: Hazelnuts

The purpose of this meal is to make sure it adds to your training regime and your health.  Always drink lots of water, it will help your metabolism in a number of ways. Staying hydrated in a fight is crucial. Spices are always good to enhance taste and color to your meals. But keep in mind that staying healthy depends on the best combination of a good diet plan and a good workout plan.