MMA SPORTS NUTRITION BY: Carl V. Tart

WATER & PROTEIN INTAKE Chart intake of protein in grams per day MMA fighter needs 2 grams of protein per pound MMA fighter has nutritional guidelines similar to collegiate wrestlers If only doctor recommended anabolic steroids then you need 2-4 grams of per pound Ex: 250-pound athlete-off season = 500 g of protein + 2-5-gallons of water per day Ex: 140-pound athlete-off season = 280 g of protein + 1.5 gallons of water per day Proper nutrition intake every 2-3 hours refuel with small meals/protein shake Sodium and drugs are most common reason for holding water Diuretics: supplement that promotes the production of urine, so its easier to lose water weight. Diuretics have also been linked to several deaths, and if you mix this supplement with sports drinks like PowerAde etc. then you are at greater risk. Early morning conditioning has had positive affects when refueling with warm milk and whey protein

Typical MMA Circuit Training Tire Flips EXERCISE SETS REPS Medicine Ball Slams 3 8 Medicine Ball Planks 30 seconds Tire Flips 5 Medicine Ball Side Toss 10 each side Sledge Hammer Tire Drills Kettle Bell Swings 10 Burpees Sledge Hammer Tire Drills Kettle Bell Swings

Typical Replenishing Meal 50 grams Egg Whey Protein 10 grams Glutamine (mixed with protein) ½ Cup Green Salad 2 Slices Wheat Bread 8 oz Sliced Turkey Powerade

Monitor Fat Intake Rule Fat Reduction Less Calories 40 grams of fat times 9 calories per gram = 40 X 9 = 360 Calories When preparing for a competition the fat should be reduced in accordance with the following protocol. Rule of fat reduction to reduce fat for someone who is dieting down for a match. This is an example of someone who weighs 200 pounds and has been eating 40g of fat per day in the off-season. Rule Fat Reduction Less Calories 10 weeks out reduce fat intake by 50% 20g less 180 calories 6 weeks out reduce fat intake by an additional 50% 10g less 90 calories 4 weeks out reduce fat intake by 50% 5g less 45 calories 2 weeks out reduce fat intake by an additional 20% 1g less 9 calories

Monitor Water Intake Simple Steps For Water Example Of Water Intake Controlling water is of simple and effective way of dropping weight. The high protein intake by the MMA athlete requires is approximately 1 gallon of water for every 100 g of protein per day. This is maxed out at approximately 2-3 gallons per day. The water is tapered off quickly to force the body to remove water. The following is a simple mechanism for removing excess body water prior to any fight. This is the safest way to remove excess water and is permissible by the MMA federations. Simple Steps For Water Example Of Water Intake Drink 1 gallon/100 grams of protein per day At times fighters will mix enzymes in 1 day before weigh-in/drink 75% less water 1 gallon Must be completely consumed 12-18 hours prior the weigh in.

Training & Nutrition Schedule 5:00 AM: Circuit Training 6:00 AM: 8 oz of water with a creatine base (3 grams per 100 pounds of bodyweight) 30 minutes of cardio 6:30 AM: 8 oz of oatmeal 30 grams of protein supplement A banana 8:00 AM: 8-10 precooked egg whites Mrs. Dash seasoning (optional) 1 fruit 10:00 AM: Can of tuna 8 ounces of vegetables or brown rice 11:00 AM MMA Sparing 12:00 PM: Salad 6-8 ounces of chicken 8 ounces skim milk Aged balsamic vinegar Splenda

2:00 PM: 8 oz of chicken or tuna Whole wheat bread 1 piece of fruit before practice 3:00 PM: Workout 4:00 PM: 6-8 ounces of red meat (lean) 6-8 ounces of vegetables Red skin potato 6:00-7:00 PM: 6-8 ounces of fish or chicken 9:00 PM: Protein powder 8 ounces skim milk

Weigh In and Fighters Make Weight If followed correct schedule fighters should be on point Fighters can be fined from 10-20% purse money for not making weight