Martial artists and especially mixed martial arts fighters are one of the most physically fit athletes in this modern era. Because they not only have to be able to punch and kick, but also have to wrestle with their opponent, which requires endurance and a strong physical physique. Now, in order to succeed in this field, in addition to having continuous practice, you must follow the principles mentioned in this article

Protein is essential for muscle repair and recovery, and it also provides the ATP (adenosine triphosphate) energy used by your muscles. MMA fighters should eat approximately 4 grams of protein per kilogram of their body weight. for example:

A 100 kg fighter needs 400 grams of protein per day.
A 75 kg fighter needs 300 grams of protein per day.

The primary sources of protein should be chicken, eggs, fish, and legumes, with some dairy products and red meat added to the menu.

(Note that absorbing 4 grams of protein per kilogram of body weight with sports supplements is not recommended at all, because the consumption of these supplements “in this amount” makes digestion difficult and causes kidney problems. Consume 2 grams of protein per kilogram of your weight.)

This may sound unusual, but it’s true! Vegetable oils, nuts, seeds, and fish provide most of the calories martial artists need. These fats can help reduce joint and muscle inflammation and ensure maximum productivity during their fights.

Fat should make up about 15 to 20 percent of your diet during the training season and a little less than that during weight loss (for a 100 kg athlete, this means about 40 grams of fat per day).

Fiber is good for digestion, but not an athlete’s friend! Because it adds weight to the athlete and increases his water storage, but it does not provide any energy. This doesn’t mean you shouldn’t eat fiber, it just means you should keep it low.

Sodium is another nutrient that causes water retention and can increase your overall body weight without increasing muscle mass. Cut back on foods high in sodium, including anything processed or foods that contain a lot of salt.

Carbohydrates are one of the main sources of energy for martial artists, but they can also lead to excessive weight gain.

It’s important to moderate your carb intake, especially when you’re preparing for a fight. In the weeks leading up to your fight, cut your carbs by about 10% each week.

This will help you lose any excess weight you may have gained, but still have the energy to fight. Make sure you eat most of your carbs right after your workout.

Because you sweat profusely during exercise, you lose a lot of fluids. If you’re not careful to replace those fluids with water and electrolytes, you can end up seriously dehydrated. Staying hydrated is extremely important in the months leading up to a fight.

The only exception is in the 24 hours before the weigh-in that you may be mildly dehydrated in order to lose weight. This means drinking less water and eating less water-rich foods. However, this should always be done under the supervision of an experienced nutritionist or physician.

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