).
Creating The Perfect Combat Athlete Part 2: Nutrition
Nutrition is one of the most argued topics of all in fitness. At FightShape, the nutritional information we offer has been proven to increase athletic performance and promote rapid fat loss.
Your diet is the most important component in any fitness program. Different kinds of proteins like Branch Chain Amino Acids (BCAA) repair muscle fibers after they have been broken down through your training. While carbohydrates fuel your body and give you energy. By fine-tuning your diet with the correct macro-nutrient ratios, you will see many noticeable positive improvements. These will include such benefits as increased energy and general well-being, to improvements in strength and body composition.
Basic Nutrition Guidelines
1) *Follow a basic guideline of 50% carb 30% protein 20% fat
2) *Select correct number of calories per pound of bodyweight (divide by 2.2 = KG)
a) 10 for a sedentary (no training)
b) 15 for light training (1x per day)
c) 20 for hard training (2x per day)
(E.G. 160lbs x 15 (training once per day) = 2400 total calories
1200 cal = carb 720 cal = protein 480 cal = fat)
*This is just a basic outline to follow to get started, adjustments will be made later in program to account for the many different Metabolic Types and calorie needs.
3) Keep a nutritional diary
4) Increase H20 consumption (one ounce per pound of bodyweight)
5) Eat 5-6x small meals per day
6) Choose lower Glycemic Index carbohydrates (the Glycemic Index indicates how rapidly food is broken down into Glucose, the lower G.I. foods are better for blood sugar regulation)
7) Increase intake of Vegetables
8) No Fruit Juice
9) No processed foods
10) NO SOFT DRINKS including diet sodas (Beware of Aspartame)
11) Whenever possible always choose Organic products!!!
Protein
Proteins are the building blocks for our bodies they repair muscle tissue after exercise. They also have hundreds of other functions and play a vital role in enzyme & hormone production and utilization. They are responsible for transportation of hemoglobin in the blood, growth of hair and skin etc. Protein can also be used as a source of fuel although carbohydrates are naturally the bodies preferred source. Protein can be broken into 2 basic types; complete and incomplete. Complete protein contains all 10 of the essential amino acids and incomplete protein means it lacks some of the essential amino acids. For example protein sources that are complete are chicken, fish, red meat and diary products. Incomplete protein sources are beans and other plant sources. However, you can combine incomplete proteins together to form a complete protein (e.g. rice and beans).
Carbohydrates
Carbohydrates fuel the nervous system, the brain and muscles. There are 2 types of carbohydrates= simple and complex. Simple carbs are broken down quickly inside the body (High G.I) complex carbs take longer to process. When choosing carbs in your diet, focus on particularly on whole natural carbs that haven’t been processed or refined that are Low to Moderate G.I
Fat
Dietary fats are just as important as protein and carbohydrates. Fat is a major component for health and is often overlooked. It helps transport the fat soluble vitamins A E D K all are needed for us to remain healthy. A diet exclusively devoid of fats is very much an unhealthy one! For instance fat can help you stay fuller longer increasing a feeling of satiety, which is useful when dieting hard.
Omega 3 is an important Essential fatty acid (EFA). It has an anti-inflammatory effect on the body, which is obviously important for fighters. Not to be confused with Omega 6, most of us have in abundance in our diets.
Avoid if possible anything with hydrogenated or partially hydrogenated oil or trans fatty acids.
These are bad synthetic fats the body cannot break down fully. They can lead to many health issues such as obesity and increases in Low Density Lipoprotein (LDL) bad cholesterol.
H20
The most important substance in your diet and body is water. Your body is 70% water and being de-hydrated by as little as 2% can affect your performance.
Cutting Weight
In most cases fighters will try to drop weight, as they are getting ready for a fight. It is not wise to restrict your calories while you begin training heavy for your competition. Top-level athletes should take care of themselves all year. By maintaining low body fat levels, it will allow you to focus on the fight and not making weight. When you are given short notice and you have to cut weight in a hurry, make sure you adhere to proven techniques and strategies.
If you need to lose weight follow these recommended guidelines;
1) Set correct % of protein carb fat and calories
*35% carb 35% protein 30% fat
2) Remove all grains and wheat from diet
3) Remove all dairy from diet
4) No root Vegetables e.g. carrots and potatoes
5) No processed meats
6) Sample menu
- 4 organic eggs & 2 pieces of fruit (multi vitamin & omega 3)
- 6 oz chicken breast & 2 cups green beans
- 5 oz red meat & 2 green beans
- 6 oz tuna & 1 apple & 2 cup spinach salad
*Before workout BCAA
- 30 grams whey protein & apple & pear *after work out
- 5 oz red meat & 2 cups broccoli (multi vitamin & omega 3)
Supplements
- Take a high quality multi-vitamin 2x per day
*This is nutritional insurance to make sure your body has everything it needs to run at the highest level possible.
- Take 6 grams of a high quality omega 3 fatty acid
- Before workout BCAA are recommended to maintain a anabolic state (positive balance)
- Drink a high quality Whey Protein Shake 20-30 grams after a workout, with fruit (banana or berries)
• After a workout you have what is called your “post work out window of opportunity” this time period is when you need to replenish your body with the nutrients you just lost or utilized. During this “window” your body is able to utilize and assimilate more of the nutrients you eat. Also, your muscles are ready to absorb more amino acids during this time which are needed to repair the tissue that was just damaged due to training. If at this time you take in a liquid form of protein and carbs it digests faster and will be absorbed more readily into the bloodstream.
- Glutamine 10-15 grams per day
* The most abundant amino acid in the body, it has been shown to improve immune function (it will keep you from getting sick before the big fight). Also Glutamine is anti-catabolic, which means you won’t lose that hard earn muscle while dieting.
- Wheatgrass - 1 oz per day (my personal secret)
* One shot is equal to 5 pounds of vegetables in nutrient quality, 6 grams of fiber and it tastes pretty good.
Eat Well and Train Hard
next installment strength training
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Comments
That's a lotta good info to... errr digest
What do you mean "No Fruit Juice" ? like at all? What about freshly squeezed?
My guess is that he means fruit juice isn't a substitute for vegetables? I could be wrong, though...
Mitch, thanks for sharing the great article.
Just one quick question. I'm a totally lazy slob when it comes to food (I just eat till I'm full), so I'm at a loss regarding how you count carbs?
Let's say you eat out, how do you count the carbs of what you eat?
When you cook at home, do you have to weigh everything? Sorry, I'm a complete noob at all this.
Also, for working folks, how do you manage eating 5 small meals a day, instead of 3? Do you guys "tar pau" your food to work then eat a small portion every few hours?
Thanks.
Fruit juice keeps you bloated.
I can understand your problem. Most people including fighters do not pay attention to the way they are fueling their body. You do not have to measure everything you put into your mouth. However to improve or change your body composition (i.e bodyfat levels) it can help to understand the amount of food you are putting into your body. Guess-ta-mation is the process of guessing what is on your plate and counting it up. If you eat out a lot, it will be common to see that over 3/4 the plate will be starch carbs (rice, noodles, pasta, bread etc..) If you can limit your carb intake to 1/4 the plate (depending on how big the plate is) it will usually be around 30 grams of carbs or less. One cup is about the size of a common fist and is about 30-40 grams of carbs also. The more you read nutrition labels on the back of foods the better you will get at it. Eat a equal size amount of protein, starch carbs and vegatables. If you eat a breakfast + lunch + snack + dinner, that is 4 meals and maybe a protein shake after the workout=5 perfect meals. Each morning, plan your day and try to know what each meal will be. If it is left to chance you are more likely to eat things that are not clean fuel. Throw a peanut butter and jelly sandwich or a protein bar into your bag before leaving the house just in case you get busy and can't find proper food and it can make a great food day!! Eat well and let me know if I can clear anything else up.
Yummmmmy!!! PEANUT BUTTER AND JELLLY!!!
A champions diet indeed!! 
LaterZ
I see. Thanks for the clarifications.
Eating smaller 5 meals keeps you full, efficiently , it also lowers the sugar levels in your blood, So if your diebetic this is better=)
Thanks for the tips Mtich.
good stuff, mitch.
hey, i have fond memories of seattle. just fyi. lived in renton and then kent. worked in downtown bellevue. where were you in seattle? it's a crazy place. i tried to avoid going there. one time i was attached there for work over three days and i was like um... .
but the thing about protein bars, its super expensive, like $8/buck compared to a $3 chicken rice.
but haha, pt taken.
wats ur height, weight, chest width, waist size if i may ask
Hi, i've been kickboxing for about 4 years now and just started getting serious about muay thai. im a freshman in college so of course ive gained 10 pounds and NEED to get rid of it. I havent been going to training nearly as much as i should be and my eating habits suck due to living with roommates who eat crap. I need to lose 10-15 lbs in 7 weeks, is this possible? and HOW can i do it?? if it matters, im a girl, 5'2", and 130 but i need to get down to 115-120 range. What and how much should i eat for the next 7 weeks? Thanks!
Hello Sorry for the delay, but it really depends on what you are eating now. How many meals per day and what kind of foods? I would suggest a diet that is high in vegetables and lean protein. Try to limit the amount of starches you are eating, no rice noodles, bread, and pasta. Eat protein and vegetables 5 times per day with lots of water. Let me know how it goes.
Yeah my roommates have sucked me into eating crap food but I will start your suggestion today because this weight has got to go. I basically eat 4 meals a day but I over eat way too much at each meal. Is fruit ok or no?
Should be fine unless it's a ton of bananas - they have lots of calories - I have 1 right after every training session - to replenish.
hi mitch,
would like to ask you if you have any idea those diet supplements like hydroxycut or hot rocks etc. do they really help? also are they just cutting away water in the body? And just another question, what would be a good diet to have a good energy level for training.. like a diet that can help in producing more energy to last a training session? pardon me for asking such noobie questions though... cheers...
thanks for the info guys. and seanie i wouldnt use hydroxycut or any of that stuff because they are just caffeine pills which is really bad for you. There are some natural supplements that can help reduce appetite like L-Carnetine and 5HTP..i found them from a book called you are what you eat by Gillian McKeith-really good book for those of you interested in holistic nutrition
Hey no question is a noobie question. Just noobie answers..
Well Hydroxycut and other fatburners are like lighter fluid to a flame. It will give you a sense of heat but not a lasting fuel source. Caffeine is also diuretic, which means it will take water out of your body. It can help cut weight if you need to make weight. But it can give you a nice boost before your workout. Careful with it, caffeine is easily abuse and should be taken with caution.
To supple your body with energy for your tough workouts you should eat high quality carbohydrates with lean protein and good fats. You would want to eat about 2 hrs before the training session and make sure you eat something after (protein drink and fruit). Throughout the day eat a meal every 3 hrs and you should have enough juice to get through any workout. Plus drink lots of H20...
True.... it took me a year to learn that.... cheers!
thanks for the advice mitch, anyway wat are good fats? also when you mean abusing caffeine, how does it imply?
Caffeine belongs to a group of drugs called "methylxanthines" which will affect your body in numerous ways. Caffeine works as a stimulant by targeting the central nervous system and triggering the release of stress hormones. Caffeine may also alter blood sugar and triglyceride levels, increase blood pressure and heart rate, constrict blood vessels, induce anxiety, disrupt sleep patterns, and inhibit the body's absorption of many important minerals. So with these factors in mind it is important to not exceed the equivalent of 2-4 cups of coffee per day. You may also build up a tolerance to caffeine easily and require a higher dose as you continue to use it.
"good fats" are EFA's or essential fatty acids such as omega 3 and omega 6. Most people eat to many omega 6 and are lacking in omega 3 which come from fish. Omega 3 fish oil is a wise supplement to take.