Nutrition, 4 Pillars to Build Your MMA Training

By Ken Artuz

By Ken Artuz

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Nutrition, Pack A Lunch, Packs A Punch!

It isn’t just physical exercise that makes MMA training effective. Eating the right foods and following a healthy diet is important for successful fitness goals. This article will provide information on nutrition and the best foods to eat for MMA training. Furthermore, we’ll discuss how to plan satisfying and beneficial meals for your fitness goals and begin healthy habits.

The information provided in this article is not exclusive to amateur and pro-MMA athletes. Diet and nutrition can improve performance, recovery, and overall health, helping maximize training and recovery. If you’re serious about transforming yourself and training to be a better you, this is the article for you! MMA athletes can better understand how their bodies function when fueling, and so should you.

Artuz Fitness Nutrition Pillars to Build Your MMA Training
Photo credit: Artuz Fitness

Nutrition Pillar 1: Build Healthier Habits

  • Plan your meals according to the time and amount you eat to maintain your optimal activity level. Therefore, it is important to be aware of when you eat and how much you eat.
  • Enjoy your meals. Eating at a slow pace allows foods to digest efficiently. You must take time to eat your food. Fast food is not a meal, and neither should your eating habit.
  • Make a conscious effort to eat healthier. By doing so, you’ll be able to reduce your consumption of processed, fast, and fried foods.
  • Make sure that you keep hydrated. Drinking water helps you maintain your body temperature and lubricate your joints during and after exercise.
Artuz Fitness Nutrition Pillars to Build Your MMA Training
Photo credit: Artuz Fitness

Nutrition Pillar 2: Pre / Post-Exercise Meal Outline

The following is a proposed format for your meal planning. These suggestions may give you a good understanding of your course of action. Eating is the most reliable way to guarantee proper nutrition before and after a training session.

Pre-training meal

  • Protein: for men, protein intake should be two palm-sized portions, while women should have one palm-sized amount.
  • Veggies: Men should consume two fist-sized servings of vegetables, while women should have 1.5.
  • Carbs: consume two cups-sized servings of carbs for men and 1.5 cups-sized servings for women.

Post-training meal

To promote recovery and keep muscle mass lean, one should increase their intake of lean proteins. A wide variety of fruits and vegetables can provide fiber, vitamins, and minerals. Furthermore, healthy fats in one’s diet can reduce body fat while performing everyday activities. Be bold and open your palette to different cuisines. You’ll never know what you’ll discover. Lastly, it is important to eat in moderation. Don’t overindulge.

Artuz Fitness Nutrition Pillars to Build Your MMA Training
Photo credit: Artuz Fitness

Pillar 3: Know Your Food Category

Healthy FatsVegetablesLean ProteinsHealthy FatsFruits
Whole grains (oats, quinoa, brown rice, whole wheat bread, etc.)Leafy greens (spinach, kale, lettuce, etc.)Chicken and turkey breastOlive oil, avocado oil
Apples,
Bananas

Melons (watermelon, cantaloupe, honeydew)
Nuts and seeds (almonds, chia, flax seeds, etc.)peppers, and other low-carb vegetablesLegumes (beans, lentils, chickpeas, etc.)Fatty fish (salmon, mackerel, sardines)Pears, apples, figs

Berries (strawberries, blueberries, raspberries, etc.)
Whole fruits (apples, bananas, berries, etc.)Squash and pumpkin
Tomatoes, cucumbers
EggsCoconut oilGrapes, peaches, plums, apricots
Starchy vegetables (potatoes, sweet potatoes, corn, etc.)Root vegetables (carrots, beets, turnips, etc.)Lean cuts of beef and pork (sirloin, tenderloin, loin chop, etc.)Avocadosmangoes, papayas, kiwis, Pineapples,
Legumes (beans, lentils, chickpeas, etc.)Cruciferous vegetables (broccoli, cauliflower, cabbage, etc.)Fish (salmon, tuna, cod, etc.)Nuts and seeds (almonds, chia, flax seeds, etc.)Oranges, lemons, limes, and other citrus fruits

Pillar 4: Meal Planning

Meal planning is crucial for weight management and MMA training. It helps ensure you get nutrients and calories in each meal, avoiding unhealthy foods. It makes sticking to a diet and fitness goals more manageable and saves time and money. As a final section of the article, I’ll discuss how meal planning is vital for weight management and MMA training, in addition to providing tips for creating a successful meal plan.

Creating a daily meal plan using foods from the above categories can be a great way to ensure you get a balanced and nutritious diet.

Start by planning your daily meals, ensuring they contain carbohydrates, vegetables, lean proteins, and healthy fats. For instance, a breakfast of oatmeal with berries and scrambled eggs could be an excellent start to the day. Lunch could include a salad with mixed greens, chicken breast, and avocado. Grilled fish with roasted vegetables and sweet potato may be a dinner option. Throughout the day, make sure you consume foods from each category to ensure you get a variety of nutrients. Think about using different types of whole grains, such as quinoa or brown rice, and experimenting with the vegetables and fruits you consume.

Make sure you plan your meals creatively and include a variety of flavors and textures to stay energized. For instance, you can use different herbs and spices or other cooking methods, such as grilling and roasting, to flavor your dishes. To keep things interesting, you can also experiment with new recipes. You should always keep healthy snacks, such as diced vegetables, fruits, or nuts. Staying on top of your nutrition plan will keep you healthy and energized as you adhere to your meal plan.

Photo credit: Artuz Fitness

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