The sport of mixed martial arts is both physically and mentally demanding. Setting very specific goals and intentions can improve motivation and drive. How do you know the steps to take if you have no idea where you’re going? Know what it is you want to achieve, just like any other part of your life. You will have greater success hitting and exceeding your goals if you know this up front!
Nutritional Fueling Tips For Fight Performance
A few areas fighters are looking to improve involve having more energy, lower body fat, increased muscle mass, faster recovery between workouts, higher quality sleep, quicker cognitive responses, and greater neurological transmission.
Nutritional fueling tips helping you to set up a strategy to achieve all of these things will lead you closer to your fight goals and set you up for success.
Here are 6 easy nutritional fueling tips you can start using:
Nitrate rich liquids.
It’s been studied that nitrate supplementation may boost performance when combined with interval training. Nitrates is common in leafy greens and are known to reduce blood pressure and lower the oxygen. You may be able to tolerate workouts with greater intensity. Beetroot juice and pomegranate juice are rich in nitrates. These are vasodilators and are a natural pre-workout “supplement”. Other foods rich in nitrates include (are not limited to) arugula, celery, lettuce, spinach and carrots.
Get the right protein delivered to your muscles within 30 minutes of your training. A whey protein shake is easily digestable. Blend it with foods that have anti-inflammatory properties. Allow your athlete to get out of “fight or flight” mode and go into “rest and digest” before having a full meal.
Protein helps the muscles recover faster. Easily digestible protein like fish(salmon, tuna, shrimp, sushi), or chicken is recommended most of the week. Throw in some red meat once or twice a week, depending on how your athlete is feeling and performing. Always pair with a variety of leafy greens and sensible (easily digestible) carbs. Of course, this will change
Recovery is THE most important piece of the puzzle. Surprisingly (to most), the macro breakdown includes a fair amount of fat. The right fats aid in sleep, hormonal balance, greater neurological transmission and cognitive responses.
Nailing weight goals
While fueling during training camp is important, you don’t want to derail the goal of making weight without having to cut too much a couple of days prior. Fight sports are based on making weight so they require the calories to keep strength, power, and endurance goals in check. It is a fine balance and one that comes with a communicative working relationship.
Eating the right things at the right times is key! That is going to separate the winners from the losers. Salt, fat, protein and carb ratios will vary depending on how far out your athlete is to weigh in and fight night.
Make it a 5 star.
If there was one thing that stood out from the norm (so many things) while going through my Lockhart and Leith Nutrition Weight Cutting Certification it was meal
Nutritional Fueling Tips: The Presentation
Fighters get depleted. Tired. Hungry. Thirsty. The last thing they want to feel is deprived on their plate as well. A beautifully plated meal that looks like it comes from a 5 star restaurant can make all the difference and bring a little light to their day.
UFC and MMA are growing sports. Fighters are in an incredible time of growth and gaining massive attention from media and fans. They have a greater public presence and are stepping up their game in and out of the ring. Because of this, I have seen a huge shift towards healthier choices in how coaches go about fueling their athletes for success.
Turn your coaching and fight prep into an experience and your fighters will keep coming back for more!
Danielle Faith Gordon is a nutrition expert and online health coach. Danielle works with specialized groups such as SEALGrinderPT and Barbell Shrugged. Danielle also works with elite athletes and has been through Lockhart & Leith Nutritional Certification Program Specializing In Athlete meal planning and Preparation, Weight Cut, and Rehydration
For more information & online coaching go to DanielleFaithGordon.com
Also if you want to upgrade your performance then you need to start with your nutrition! Make sure you take advantage of getting Coach Danielle’s
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