MMA Diet??

Question

what is a good weekly diet to go by??

Answer 1

eat 5 small micro meals a day

a balance of greens, beef, turkey, egg whites, and green tea for antioxidants

Answer 2

Depends.

Training cycles and diets vary depending on if someone wants to cut weight, or just general good diet stuff while training, or whether one is prepping for a fight... it all depends really.

My suggestion is a lot of what is already been said.

I could go through a whole bunch of steps, but a lot of it is more work then most people are willing to put in by keeping meal diaries, counting calories, sodium, carbs, fats, etc.

There are ton of diets out there. One of the above posters is mentioning something close to what I know a few fighters use, called the "Caveman Diet"

Essentially anything a Caveman could have eaten you can have. Anything they couldn't have, you can't. Basically meaning anything processed, fried, heavily altered, etc.

No fruit juices, only fruit. No prepackaged c**p, or anything in a can, etc. All fresh foods. It is pretty easy to follow.

The other is to just be cognicent of what you are eating, the meal diaries and calorie counting really does a good job of that.

For me, calorie counting is the way to go.

No sodas, sugar, junk.

Lots of water, etc.

I eat only whole grains, which still allows for breads, and whole grain pastas, wild rice, etc.

So I can get a good balance of complex carbs essentially I try to make most of my carbs complex carbs. Which makes it pretty easy. I try to follow the below diet, but I am usually almost always having to cut weight.

Eat 1,700 calories (not less, not more, but right about that), 35-40 grams of fat, (staying away from saturated fats) 150 grams of carbs (again complex carbs) and 2,500 milligrams of sodium a day. (One teaspoon of salt is about 1,000 milligrams of sodium.) Ensuring I take in close to 100 grams of protein, especially after workouts.

I eat 6 meals a day, and try to ingest my protein at periods when my body is in a catabolic state. (After workouts, and when I sleep). That is when your body absorbs and uses protein for muscle building the most effeciently.

I have one cheat day a week, one day that I can pretty much eat what I want within reason. Or I should say within portion size.

Meaning if I want some brownies, I eat a brownie. If I want some pizza, I eat 2 or 3 slices max, if I want a bacon Jalepeno burger, I have one burger, no fries. I am very used to portion control, and when you spend 6 days a week eating little meals, you can't really pack away much more on those cheat days.

If I am starting a diet off, I usually try to follow it for at least a month before doing any cheat day.

If I am cutting weight for a fight, or in the middle of training cycle for a fight, I generally don't cheat.

Again, there are tons of diets you can follow.

The easy way is to just try to eat healthy, and find that medium to where you can get enough food without feeling rundown when you train. I have to adjust my caloric intake a lot during training, so my diet constantly has some changes.

A good personal trainer or nutritionalist can help you get a diet together that suits your needs, your body type, and your bmi. As a lot of it is an individual thing and depends on your goals, there isn't an all around MMA diet.

Diets in the MMA world are like work out routines, and @s*holes, everyone has one.

And the trends in diets and work out routines seem to change every month.

The crux is usually the same:

Eat less calories then you burn to lose weight.

Eat same amount of calories you burn to keep weight.

Eat more calories then what you burn to gain weight.

Saturated fats are bad.

Simple Carbs aren't great.

Complex carbs are good.

etc. etc. etc.

Answer 3

stay away from 95% of the foods you grew up on(unless your parents were smart and did organic)

even when we think were eating healthy sometimes its c**p...

partially hydrogenated corn syrup

trans fats

high fructose corn syrup

dyes

preservatives

this stuff is in ALMOST EVERYTHING!!!

I myself have done a huge turnaround since i started martial arts concerning my diet...more fruits, more vegetables, usually wheat bread, lots of oats, almonds, TONS OF WATER!!! no soda...etc the list goes on

unfortunatly even with all that said its still hard not to eat a bacon egg and cheese on friday morning, or not throw some beers back over the weekend...

Were only human though, everyones got a vice...

at least your concerned though about the right things, even though im not a freak about eating healthy the little changes ive made to stay away from certain things and eat energizing foods made a huge difference!!!

* Bananas - great for pre and post workouts, (averts cramping)

Almonds and nuts - great for protein and good for the heart.

Broccoli, beans, greens, etc - these are absolutely magic foods as far as im concerned...

try oats or wheat bread sometimes instead of white, the carbs are better for your body and more energizing...

Fruit and fiber is another good combo....