Nutrition Questions and Answers for BJJ, MMA and other Combat Sports
Cutting for a Competition.
Bulking.
Dieting.
Getting shredded.
Moving up or down a weight class.
Nutrition. It’s a funny old thing.
Everyone uses it, some better than others. From the bodybuilder who just wants to be as big and strong as possible, to the athlete who wants to dominate their sport. What you put into your body is your own Nutrition Plan.
When it comes to combat athletes the main reason that they diet is competition. They want to either make weight after having to many treats or fit into a weight class below so that they can be the biggest and strongest in that class.
Having a solid, intelligent nutrition plan is never a bad idea. Every athlete would always be better with a little less fat and a bit more muscle. Excess body at serves no purpose in combat sports in my opinion. There is an argument that could be made for more leverage in certain moves or feeling stronger, however I have often found that it is over weight athletes who are making it. I have never spoke to a single person, athlete or otherwise, that didn’t feel a hell of a lot better by getting in shape.
The problem comes on how to do it right.
As always, if you are looking to get a better understanding of nutrition, then I highly recommend speaking to your coach or a professional about having one set up for your individual needs. Also consulting your doctor before undertaking any kind of new nutrition plan is also heavily advised.
Many people have a terrible experience when it comes to dieting as they simply don’t know what they are doing. And it’s not their fault. There are that many schools of thought out there that often contradicts each other, who isn’t going to get confused! Where do you start? Do you fast? Do you carb cycle? Do you have cheats? The list of confusing topics is endless.
The topic of setting up a diet for combat sports is a large one and could easily fill a few books with ideas and strategies (I should probably get on that). Luckily I have decided to find out exactly what questions you have, what has been holding you back and try to help a few of you.
Recently we posted on the BJJ Style Facebook page and other social media asking what questions you have and how we could help. A lot of people sent in great questions and while I am sorry that I can’t answer them all, here are a few good ones.
FIVE FOODS ESSENTIAL FOR PERFORMANCE.
Out of all the foods in the world it is pretty much impossible for me to list five that are the best for you. The most important things when choosing foods for yourself is to make sure that they are nutritionally dense and fit your goals. Starting with whole, natural food that grows is always your best bet.
It is also important to remain mindful when eating foods and making note of the effect that they have on your body. Do they bloat you? Do they make you feel gassy? Do you feel full of energy after it? Does it make you sleepy. These are the things that you should pay close attention to when selecting foods.
With that being said, here are five foods that you will always find in my house. Remember that these are foods that work for me, but feel free to try them.
1. Grass fed butter (great fat source).
2. Whole eggs (as above but also a great source of protein and Vitamin A).
3. Lean steak or fatty fish of some description.
4. Broccoli
5. Tomatoes
ARE SUGARY SNACKS BEFORE TRAINING GOOD OR BAD? CAN SUGAR EVER BE GOOD?
This is a great question! The first thing you need to ask is what are your goals? If you are looking to lose some fat I would stay away from sugar all together. However if you are looking to add muscle or move up a weight class then they can indeed be added.
If I am going to add in some extra, fast acting carbs in the form of sugar I will put them in the post workout meal for clients. My favorite method that I stole from Coach John Meadows is to have some kids cereal with chocolate whey mixed with water as a milk. This will help with recovery by restoring glycogen to muscle and helping funnel nutrients to muscle by using the sudden jump up in insulin (this is a whole article on its own).
I would start small and keep an eye on body fat levels if you are going to try this approach. It can be great if you tolerate carbs well or it can really back fire! Make sure you track everything.
TRYING TO EAT WELL ON A TIGHT BUDGET.
I get this one all the time.
The secret is to buy smart. Try these tips.
· Always visit the reduced section in the supermarket. Especially late at night.
· Buy in bulk and freeze things in weekly portions.
· Buy frozen veggies and lean meat (fatty things like steak doesn’t taste right after being frozen).
· Buy supermarkets own brand produce.
MANAGING MEAL TIMES WHEN YOU WORK SHIFTS (DAYS TO NIGHTS ETC) ANY ADVICE?
This is tough as shifts mess everyone up. The trick is, is to try to establish a routine as quick as possible. This means going to bed at the same time and getting up at the same time when you can. Meal timing can be important but it isn’t the be and end all. The most important thing is to get your total calories in and hit your macro guidelines. For quite a lot of people on shifts it is a lot easier for them to eat 3 big meals rather than a lot of smaller ones.
Another factor that most over look but makes a massive impact (on nutrition plan in general) is preparation. If you have all your meals prepared and ready to go it is a lot easier to just pop something in a microwave rather than starting something from scratch.
The swap from days to nights is always tough as it wreaks havoc on your body. I would make sure that you have your main meals pepped and make sure that you are drinking a bit more water than usual.
These are all great questions that highlight the vast difference that people can have in their lives that effect their nutritional approach. Remember that there is no perfect diet. The best plan is the one that fits your lifestyle, that you can do consistently and that gives you results.
Stay healthy,
Mike
