by Neil M White (www.suite101.com/profile.cfm/nmwhite)
Mixed martial artists are some of the hardest training athletes in the world of sport with professional fighters training several hours per day, six days a week with a mixture of technique, strength and conditioning. Many ‘white collar warriors’ like to train hard too: MMA gyms up and down the country are packed with those who love the intensity, strength and skill required to train in MMA.
Even training a few hours per week in MMA puts incredible stress on the body. Good supplementation is vital for a fighter to be at their peak and recover faster from training and sparring sessions. Getting supplementation right can be the difference between success and failure whether in the cage or on the training mats.
Get Breakfast Right to Kick Start an MMA Training Day
Your mum was right: breakfast really is the most important meal of the day. Skipping breakfast is never an option for the serious mixed martial artist and a mixture of quality proteins and carbohydrates are needed to stave off the catabolic (muscle wasting) effects of a good night’s sleep (Source: Berardi, bodybuilding.com). Scrambled eggs and oatmeal are a good breakfast combination but let’s face it: not everyone has the time to cook themselves a meal first thing in the morning.
If time is tight, a Meal Replacement Powder can be the best choice. Products such as
MET-Rx Total Nutrition Drink Mix provide a well balanced formula of fast and slow release proteins as well as carbohydrates, calcium and antioxidants. It’s really simple just to throw one in a shaker and go.
Regular Snacking Helps to Fuel Muscles and Give Energy Through the Day
During the day, it is important for the MMA fighter to keep a steady stream of nutrients going into the body. Small amounts of protein and carbs help to fuel the body and allow it to recover faster. Ideal snacks are peanut butter on whole wheat crackers or cottage cheese on wholemeal toast.
Many fighters take protein shakes and bars between meals. Protein bars are convenient and deliver an easily digestible amount of nutrients including protein and carbohydrates. Bars such as
CNP’s Pro Bar XS are a great tasting way to satisfy nutrition needs throughout the day.
Pre-Workout Nutrition is the Key to Good MMA Training
Getting pre training nutrition right is of paramount importance to a good training session. According to Rob Lawrie, strength and conditioning coach to UCMMA’s Nick ‘Headhunter’ Chapman, nutrient balance is key:
“The job pre exercise is to ensure that we have adequate glycogen in our muscles and that our blood sugar levels are stable, if we do not enter into training in this state, we will lose focus and drive and ultimately performance will drop, although the rate of perceived exertion will remain high, (you will still feel you are working hard but you will not be producing as high an output).”
“Ideally pre exercise, 70-100g of a lower Glyaecemic index carbohydrate should be consumed (about 400-500g of porridge, or around 100g of uncooked brown rice). Protein (25-30g max) should also be included with this to further stabilise blood glucose (milk and protein powder on cereal, tuna or chicken with rice perhaps).”
“If it is not feasible to have a slow release carbohydrate meal prior to training, then there are an abundance of iso/ hypotonic drinks out there to help boost blood sugar levels, 30 minutes before training.” A pre-workout formula such as
Reflex Performance Matrix ticks all the boxes for pre-workout carbs and energy.
Keep Hydrated With a Carbohydrate and Amino Acid Based Drink Mix
Ensuring good hydration is important during training sessions, especially those that last longer than one hour. Dehydration can lead to muscle cramps and reduced mental sharpness and makes you feel sluggish. Intense training or sparring also puts strain on muscles and can increase levels of the stress hormone cortisol (Source: shapefit.com).
A good hydrating drink mix which includes carbohydrates to fuel workouts and branched chain amino acids to slow the rate of muscle breakdown. A powder formula such as
PhD Battery +/3 includes a good mix of carbohydrates from different sources, BCCAs and the amino acid L-Glutamine which has been shown to protect athletes who train at high stress, such as MMA fighters (Source: vitamins-supplements.org).
Post-Workout Nutrition Leads to Faster Recovery and Faster Gains
Accredited MMA coach Lawrie also believes in the power of post workout nutrition for his fighters:“The Golden hour is the first hour after training where our bodies are primed and ready to absorb nutrients, not only to initiate recovery but to replenish glycogen stores ready for the next bout of exercise.”
“
A large bowl of crunchy nut cornflakes should do the trick!Maximuscle RecoverMax has branch chain amino acids that maximise absorption of the glycogen and it’s easy to keep in the gym locker. As a fighter or someone who needs to maintain weight, getting the carbs in at this stage is vital. Our bodies can store them in the form of glycogen [but] if we don’t replenish now, the cravings after the golden hour often result in over consumption of carbs.” which could lead to unwanted weight gain.
Protein intake is also key but should be spread throughout the day, rather than taken in large doses post training, according to Lawrie. He recommends whey during the day and casein for night time feeding:
“Dymatize Elite Casein protein delivers 24g of protein making it a great choice for slow release morning and evening protein.”
Most whey proteins are of the similar quality and blend nowadays however, a good choice would be
PHD Pharma Whey protein, based on taste and containing 20 grams of protein per serving (100kcals per serving also).”
Explosive Conditioning, Training and Nutrition is a Lethal Combination for MMA Fighters
Lawrie, with several years experience coaching pro-MMA fighters such as Nick ‘Headhunter’ Chapman is convinced of the importance of nutrition for MMA fighters. He says, “Nick is known for his strength, power, explosiveness, not only does this come from effective non conventional conditioning techniques but through careful diet planning and selective supplementation. This ensures training is carried out at the correct intensity and to enable the body to recover between grueling sessions”.
“Our fuel is what drives our engines, never underestimate the importance of nutrition, we train to make our engines stronger, faster and more powerful, but ultimately we will only be as good as the fuel we have in the tank”.
[After 6 years lecturing in Sport and Exercise, and gaining accreditation as an MMA conditioning coach, Rob Lawrie now heads up Feel Good Fitness Boot Camps. Rob is also the strength and conditioning coach for Nick Headhunter Chapman, who is Bursting through the light heavy weight ranks of the UCMMA and proving to be one of the most popular and exciting fighters in the UK]
Thanks to Rob Lawrie – www.feelgoodfitness.co.uk
Sources:
Bodybuilding.com – ‘Bedtime Story – What Happens to Your Muscles Overnight’ http://www.bodybuilding.com/fun/berardi16.htm - Accessed 13 December 2010
Shapefit.com – ‘Adrenal Fatigue and Overtraining’ http://www.shapefit.com/adrenal-fatigue-overtraining.html - Accessed 15 December 2010
Vitamins-supplements.org – ‘Glutamine functions, uses and health benefits’ http://www.vitamins-supplements.org/amino-acids/glutamine.php - Accessed 15 December 2010