1. MMA SPORTS NUTRITION
BY: Carl V. Tart

2. 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 gallons of water per day
Ex: 140-pound athlete-off season = 280 g of protein 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

3. 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

4. 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

5. 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

6. 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 hours prior the weigh in.

7. 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

8. 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

9. 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