MMA nutritional guide


MMA (Mixed Martial Arts, German: mixed martial arts) is exhausting and exhausting like no other martial arts, possibly like no other sport. Logically, athletes who have a strong physique and a lot of weight are preferred. In Stand Up, punches and kicks are all the more effective the faster and stronger the fighter is. Even greater importance is given to strength and weight in ground combat. The heavier the body of an MMA fighter, the more mass his opponent must move to gain advantage. Consequently, diet must play a central role for any athlete who wants to achieve something in the field of MMA. Only through well thought out and mature nutrition can muscles be built and fights won.

The biggest opponent

You, too, will know this problem: After you have learned to train in the ring and come home completely exhausted, you want to treat yourself to something. The frozen pizza is quickly put into the oven, does not give a damn and tastes damn good. That she is not healthy, you also realize, but the inner bastard has won again. So you make yourself but the hard training of the past hours a bit broken again. No matter how many days and weeks you train on your punches, kicks, grips and throws, the bad diet will inevitably limit your potential as an MMA fighter.

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Eating healthy also means living a healthy life

First, let's start with a healthy one nutrition also a healthy life should go along. If you practice MMA, you should sleep at least six hours daily, or better, eight or nine, to provide your body with the necessary rest periods. In addition, many forget that the diet also includes drinking. In the case of MMA, the body already loses a lot of water and we also spend several liters of the precious raw material throughout the day. As a good guideline can serve four to five liters per day. More does not hurt in any case. Exceptions may be made when it comes to a fight. As with any other sport, there are weight classes at the MMA. To achieve maximum success, you should logically be among the heaviest athletes in your class. To make sure that two kilos disappear from the scales that are missing for the lighter class, you can not drink a drink for a day or two and drain something like that. After weighing you may then drink again and still be fit and rested to go to battle.

The renunciation of carbohydrates

Those who only superficially deal with the subject of nutrition, will quickly come to the conclusion that protein-rich diet is good and make too many carbohydrates fat. So it often happens that beginners or less well-versed MMA fighters do without carbohydrates and consume a lot of protein. Since an often-read rule says that carbs in the evening even faster to add fat, the renunciation is further strengthened. Of course it is right that too many carbohydrates are converted back into fat by the body. It is also correct that an evening intake inhibits fat burning at night. Nevertheless, your body needs energy to be efficient and he prefers to take these from carbohydrates. Especially in MMA or fitness training your body consumes a lot of energy. Make sure that you consume enough carbohydrates before training, so that your body receives the optimal intake. Those who now think that they no longer need carbohydrates after training are mistaken. Your body has just used up all its reserves and the muscles are exhausted, so it needs to recover now, which requires carbohydrates. However, not all carbohydrates are the same. Make sure you eat raw natural products such as oatmeal, whole grain rice, wholemeal bread or pasta, and avoid sugary foods and drinks. These are not only worse for the body, they will not saturate you nearly as long as whole grains. It is also advisable to eat throughout the day in order to provide the body with a steady supply of the nutrient instead of eating only three meals.

As much as possible

That is often the motto when it comes to protein. To the meat still a Shake and as dessert Quark. Purely mathematically, of course, you have taken a large amount to you. Effectively, it does not do much for your body. Just as with carbohydrates, it's more important that you provide a steady supply. Eat every two or three hours, if it is feasible. Shakes are a good supplement when things need to get going fast, but even in natural foods, MMAs are enthusiastic enough about proteins. Quark, tuna, meat of any kind or eggs are just a few examples. This will make it easy for you to get the recommended daily amount of two to three grams of protein per kilogram of body weight. If you do not have time to cook, you can prepare meals the night before. Tasty cooking ideas, which are still fast and easy to prepare, you will find everywhere, so it will fail if at all again on the famous inner bastard.

 With healthy dimensions

In contrast to the proteins, the fats are gladly banished as much as possible from the nutritional plan. The idea behind this is that fat is not needed in the MMA fight. That's right, but just because you're eating fat does not mean you'll increase your body fat percentage. For example, fats contain healthy omega-3 fatty acids that increase your mental capacity. This should not be your only concern because of MMA. In addition, cholesterol is the main constituent of testosterone, which is urgently needed for physical performance. In order to achieve optimal success with MMA you should therefore consume fats. Make sure that they are as unsaturated as possible, which you can find in fish or herbal products. Animal fat should be used with caution because it often contains the unhealthy saturated fat.

An example

To help you get started we have put together an exemplary nutrition plan. Ultimately, however, each nutritional plan must be individually tailored. Depending on the frequency of the MMA training, the weight of the person and perhaps also personal preferences, the plan may differ significantly from ours. In the morning 150 grams of oatmeal with milk and a banana, mixed with 100 grams of cottage cheese. Snack one A small slice of bread with scrambled eggs. Snack two An apple, a banana or other fruit. at lunchtime A bag of rice, a normal sized chicken schnitzel and some vegetables. Snack three Two slices of bread with turkey breast. After that your training can take place Snack four A shake and 30 to 50 grams of carbohydrates (again bread, pasta salad, fruit, etc.). in the evening Tuna salad with tomatoes, peppers, some corn, cucumber. Snack five 250 grams of lean quark Again: Also make sure you have enough fluid! The implementation of a healthy diet takes time. Nutritional tables are often read at the beginning and the new dishes do not really want to succeed. However, the effort will be worthwhile and you will become a better MMA fighter and healthier person.