subject: What To Eat Just Before The Fight For Mma Fitness [print this page] In mixed martial arts (MMA) there are general rules regarding nutrition and MMA fitness, including how and what one should eat on the day of the fight.
Remember though that everyone is different and while these rules generally apply to most, some individual tweaking is not a bad thing in MMA fitness. For example, it is recommended that your diet on fight day is geared to meet the added stress and need for stamina and endurance on that day. But some fighters prefer not to change their diet and to just stick with what works. One fighter never introduces anything new to his diet on fight day because he doesnt know how it will affect him. He also avoids shell food which he is allergic to.
Another fighter, Fedor, is among the greats but he eats a greasy dinner on the day of his fight, which seems to work for him. Some fighters metabolize quickly so they eat four hours before the fight. Others metabolize slowly, so they eat six hours before the fight. And some fighters even prefer to enter the ring a little bit hungry because it makes them feel lighter and faster.
General Rule
Keeping the above in mind, the general rule on the day of the match is that you need to gear your diet from your normal diet for MMA fitness and health. You will need more fuel on this day, so eat for increased sustainable energy and so that you can bring out the peak of your performance just for that day. You also want to eat at the right times of day so that you can avoid accidents such as cramping which will affect MMA fitness.
How to Eat For MMA Fitness
1.Take small meals during the day of the match, with each meal at 500 to 1000 calories.
2.Eat your last meal three to four hours before the fight, so your body has time to digest the food and convert it into energy.
3.Keep yourself hydrated just before the match with lots of cold fluids.
4.Replenish yourself after a fight with a small meal.
What to Eat For MMA Fitness
1.Each meal should be mainly complex carbohydrates which digest easily within three hours and convert into consistent and lasting energy throughout the match. Examples of complex carbohydrates include pasta, root vegetables, brown rice, oats and cereal among others.
2.Other variations of pasta would be pasta and tuna with boiled pea. You can also add a Flap Jack (oat bar) on a day of the fight.
3.For your last meal before the fight choose foods that are high in starch, as they more easily convert into energy. Complex carbohydrates will provide you with consistent energy throughout the match.You can snack on grapes all day.
6.A fruit like an apple just before the fight is okay. What is important is that your stomach is not doing any digestive work when you fight.
What to Drink For MMA Fitness
1.Stay hydrated during the day and before the fight. You can take isotonic drinks, but dont overdo it.
2.Water is also good.
What to Avoid For MMA Fitness
1.Avoid caffeine. It acts as a diuretic and may promote dehydration.
2.Avoid sweet carbohydrates and fats on fight day, as they are more difficult to digest and harder to convert into lasting energy.
3.Avoid protein, red meats, and meat in general.
4.Avoid dairy and cheese as they do not digest quickly and can still be in your stomach during the fight.
5.Avoid sugar, it can cause you to crash.
After the Fight
Replenish your body with a small meal consisting of protein, carbohydrates, and fat shortly after the fight, so you can get back into MMA fitness.
