Nutrition Questions and Answers for BJJ, MMA and other Combat Sports
Hey Guys,
Welcome to another instalment of your questions on nutrition being answered!
We got some really good ones sent in this month and it was really tough to choose just a couple of people to help! Every month I see more and more people getting confused by nutrition and how to structure it specifically for grappling. Either all the advice out there seems to be aimed at body builders or everything seems to contradict everything else!
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 nutrition 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? Do you only eat fruit that has been picked by a female Unicorn under the light of a full moon?
The list of confusing topics is endless.
Not only does it seem that setting up a nutrition plan is causing people problems, but then adjusting that plan or tailoring it to your own individual needs keeps tripping people up!
So I’m here to help.
Here are a few that really caught my eye this month.
Hi Mike,
I am upping my training quite substantially and will now be doing double sessions. I will be doing drills and light rolling in the afternoon and then sparring at night. If you could outline the perfect way to fuel my body for this on the day, what would it look like? Basically want an idea of what and when I should be eating on these intensive training days.
Claire
Hi Claire,
This is a question that a lot of BJJ athletes come across at one time or another in their training journey. Unfortunately I can’t tell you exactly what to eat and when as I know nothing about you. What I will say is that you need to address two main points when looking at your nutrition.
1. What is your primary goal in your current training block?
2. Your Recovery.
The first thing you need to do is to ascertain whether you are between comps (if you compete) or whether you are looking to lose fat or gain muscle. Your Nutrition Plan will then still need to reflect these goals while fuelling your sessions and your recovery. As a rough idea I would definitely make sure that you are having some carbs in your meals around and between training and to take a good look at Intra workout Nutrition and how it can benefit your recovery. I would also make sure you are taking care of other recovery methods such as mobility work, proper warm ups and cool downs, foam rolling, contrast showers etc.
I’m working hard on brining my weight down and wanted to know if there are any foods or general things to consider if I’m looking to boost my metabolism though diet. Or are there any supplements to consider?
Cheers, Darren
Hi Darren,
When setting up a diet to bring your weight down you really need to make sure that you address the following in order.
1. Calories – How many calories you are consuming
2. Macronutrients – Your split of protein, carbs and fat.
3. Nutrient timing – When you eat your macronutrients
4. Food Composition – The nutrients your food contains
5. Supplements.
Focusing on the top three and making sure that you execute them on a daily basis will take you 99% of the way. I have done previous articles on supplements and food types in previous issues so check them out.
Dear Mike,
I’m a big fan of carbs :) One thing I am trying to get my head around is sweet potato – what makes it so much better than regular potato? Is regular potato really that bad for you? Confused :S
Sarah
Hi Sarah,
In all honesty the difference is minor at best.
When I give clients Sweet Potato (or Yams to our American readers) is because they are slightly slower digesting and the sweet taste can help curb cravings.
If you’re more likely to eat white potatoes than Sweet Potatoes then knock yourself out. Remember consistency beats everything.
I’ve given up reading about eggs and the pros and cons on keeping the yolks or not. I eat a lot of eggs, so is it bad that I don’t get rid of the yolks?
Martin
Martin, Yolks are completely amazing. I eat them, my clients eat them, hell even my dog eats them. All the goodness of the egg is in the yolk. Eat the yolk.
The ONLY time I ever remove them from a clients diet is when we need to drop calories a little low during weight cut weeks for MMA etc.
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Hi Mike,
What are your thoughts on the best snacks to have in between fights on the day of competition? I begrudge paying silly money for the little energy shot products that supplement companies put out there, so are there any natural foods that do the same job? Also…
I struggle to know what to eat on the morning of competition if I’m competing at around 9 or 10 am – any advice?
Thanks for the help,
Ben
Hi Ben,
The main thing that you need to consider when looking at foods between fights are the following,
1. Is it fast enough digesting to actually fuel your fights over the next hour or so.
2. Will it upset your stomach more than it already is (Competition toilets are a dark and evil place).
With that in mind I would stick to small amounts of carbs that you will be used to that won’t upset your stomach. With most people small portions of rice with honey, fruit or handfuls of gummy bears are a good idea.
When it comes to what to eat in the morning it all depends on how close you are to your weight. If you have prepared properly then you will have a small amount of room to have some protein and carbs. Something like egg on toast or a protein shake and some fruit is best for most people (foods and amounts vary depending on person).
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, and that you can do consistently and that gives you results.
Stay healthy,
Mike
