Diet Plan For Fighters is an effective way to lose weight and get in the best shape of your life. Diet Plan For Fighters is a 90 day diet plan that takes you through 3 phases. The Diet Plan For Fighters tells you all about this cutting edge diet plan. The Diet Plan For Fighters will keep you on track so that you can make some good progress on your way to your goal weight.
MMA Diet On A Budget (With Example Meal Plan)
You open the fridge and all you see is some leftover takeaways and a bottle of milk. Well, I guess that’s dinner then! You may imagine the diet of an MMA fighter on a tight budget would look something like this. But I would argue this is an MMA fighter that doesn’t have their sh*t together and hasn’t done any nutritional planning.
Eating on a budget is easier than you think. And eating takeaways is a sure-fire way of burning through your budget quickly. Not to mention the poor nutritional quality of the food won’t do you much good for your next training session.
So I’m going to show you exactly how you can create an MMA diet on a budget so you can fuel your training and become the next UFC superstar (maybe).
Budget Food For An MMA Diet
Contrary to popular belief, you eat very well with health in mind on a budget. Most important is buying food when it is on special. If there is something you eat every day, buy 2-3 weeks’ worth when it is on special which will save you money in the long run.
If there is a particular food you eat each week that is not on special but a similar product is, go with the other product. Here is a list of foods that fit perfectly into an MMA diet on a budget. You may notice there are a lot of foods missing.
That is because they are generally more expensive than the options I’ve listed. Remember, you’re on a budget.
Protein Sources
Protein is your building block not only for your muscle but for things like enzymes which break down molecules during digestion. This is where you are going to spend most of your budget and is generally the most expensive part of your shop.
- Chicken breast
- Pork loin
- Chicken thighs
- Beef mince
- Turkey mince
- Canned tuna
- Eggs (also falls under fats)
Carbohydrates
Carbohydrates are your predominant energy source. Do not follow the fads and eat a low-carb diet while training for MMA. That is a recipe for low energy, poor training, under-recovery, and injury. Carb sources are generally cheap and you can get a weeks’ worth for approximately $10-15 depending on what you buy.
Fruit is a little more expensive which may bring your carbohydrate price higher, but it is worth it for the vitamins and minerals you will get.
White rice
- Potatoes
- Sweet potatoes
- Oats
- Pasta
- Bread
- Bananas
- Apples
- Oranges
- Milk
- Greek yogurt
Fats
Fats underpin many functions in the body including your hormone function. You will likely get some of your fat intake from eating eggs and some fattier cuts of meat. But this usually isn’t enough to meet your requirement for the day.
Adding fat sources from unsaturated fats is going to round out your MMA diet on a budget.
- Extra virgin olive oil
- Avocado
- Peanut Butter
Vegetables
Of course, you can’t forget your veggies! Vegetables can also be pricey. So, choose two or three that are on special. I’ve listed some that are generally cheaper than other vegetables.
- Lettuce
- Cucumber
- Spinach
- Green beans
- Carrots (also higher in carbohydrates)
- Peppers
Supplements
Even though you are on a budget, supplements can make your budget go even further. Whey protein is one of the most cost-effective sources of protein so it makes sense to have it on hand. Further, we only want to use the most scientifically robust supplements on the market.
There aren’t many. But these are the most effective supplements for MMA when you are on a budget that can move the needle in your training.
- Whey protein
- Creatine
- Vitamin D3
- Caffeine pills
How To Determine Your Caloric Intake
For this example, I’m going to assume you want to maintain your current bodyweight while training. The most accurate way to determine your maintenance calories is to track your intake for a week. It must be a full 7 days as you often eat differently on the weekend compared to weekdays.
Take your 7-day average and that will be your maintenance calories per day assuming your bodyweight has remained the same. The other method is to take your bodyweight in pounds and multiply by 15. If you are very active (i.e. training twice a day), you may bump this up to 16 or 17. If your goal is to start cutting weight, then multiply by 13 or 14 to be in a slight caloric deficit.
For example, if you weigh 170 lbs, 170 x 15 = 2550 calories per day. That is where you would start. Knowing your calories is only half of the job done. You now need to calculate your macronutrient breakdown.
This is important as you’ll get vastly different results by eating 10% protein versus 25% protein. Here is how you calculate your macros. A quick primer, 1 g of protein and carbs is equal to 4 calories while 1 g of fat is equal to 9 calories.
Protein Macros
Always start by calculating your protein intake. Set protein to 1 g per pound of bodyweight as a general rule of thumb. In our example of a 170 lb MMA fighter, that would come out to 170 g.
Fat Macros
Next, set your fat intake to your desired level. For MMA performance, I would recommend 25% of your total calories. This is low enough to allow a high carbohydrate intake for energy but high enough to support hormone function.
2550 x 0.25 = 637 calories
637/9 = 71 g
Carbohydrate Macros
Finally, carbohydrates make up the rest of your diet.
2550 – (637 fat + 680 protein) = 1233 calories
1233/4 = 308 g
So, your final macronutrient breakdown for each day comes out like this:
| Macros | Grams |
|---|---|
| Protein | 170 g |
| Carbohydrates | 308 g |
| Fat | 71 g |
Here is an example diet based on these macronutrient ratios. Bear in mind that you don’t need to hit these numbers exactly. You will drive yourself crazy doing that. Instead, allow yourself a ± 10 g difference for protein and carbohydrates and a ± 5 g difference for fats.
Example MMA Diet On A Budget (Evening Training)
| Meal | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Breakfast (7 am) – Overnight Oats | 29 g | 75 g | 10 g | 495 cal |
| Quaker Oats (80 g) | ||||
| Low Fat Milk (250 ml) | ||||
| Oikos No Fat Greek Yogurt (100 g) | ||||
| Mid-Morning Lunch (10.30 am) | 38 g | 57 g | 24 g | 596 cal |
| 4 Eggs (Size 7) | ||||
| 3 Pieces Toast | ||||
| 1 Apple | ||||
| Afternoon Lunch (1.30 pm) | 37 g | 81 g | 18 g | 637 cal |
| Chicken Breast (100 g Cooked) | ||||
| Jasmine Rice (220 g Cooked) | ||||
| Extra Virgin Olive Oil (1 Tbsp) | ||||
| Lettuce (1 Cup) | ||||
| Pre-Training Smoothie (4.30 pm) | 29 g | 13 g | 43 g | 390 cal |
| Low Fat Milk (250 ml) | ||||
| 1 Banana | ||||
| Peanut Butter (1 Tbsp) | ||||
| Handful Spinach | ||||
| Whey Protein (1/2 Scoop) | ||||
| Creatine (1 Scoop) | ||||
| Dinner (7 pm) | 34 g | 56 g | 10 g | 447 cal |
| Beef Mince Burger Patty 93/7% (100 g Cooked) | ||||
| Baked Potato (260 g) | ||||
| 1 Cup Green Beans | ||||
| Total | 166 g | 311 g | 74 g | 2565 cal |
Example MMA Diet On A Budget (Morning Training)
| Meal | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Pre-Training (6 am) | 30 g | 22 g | 1 g | 212 cal |
| Whey Protein (1 Scoop) | ||||
| 1 Apple | ||||
| Breakfast Post-Training Smoothie (9 am) | 34 g | 70 g | 16 g | 540 cal |
| Low Fat Milk (250 ml) | ||||
| 1 Banana | ||||
| Peanut Butter (1 Tbsp) | ||||
| Whey Protein (1/2 Scoop) | ||||
| Quaker Oats (40 g) | ||||
| Creatine (1 Scoop) | ||||
| Handful Spinach | ||||
| Lunch (11.30 am) | 37 g | 92 g | 18 g | 685 cal |
| Chicken Breast (100 g Cooked) | ||||
| Jasmine Rice (250 g Cooked) | ||||
| Extra Virgin Olive Oil (1 Tbsp) | ||||
| Lettuce (1 Cup) | ||||
| Afternoon Meal (3.30 pm) | 38 g | 53 g | 24 g | 586 cal |
| 4 Eggs (Size 7) | ||||
| 3 Pieces Toast | ||||
| 1 Orange | ||||
| Dinner (7 pm) | 34 g | 56 g | 10 g | 447 cal |
| Beef Mince Burger Patty 93/7% (100 g Cooked) | ||||
| Baked Potato (260 g) | ||||
| 1 Cup Green Beans | ||||
| Total | 175 g | 301 g | 68 g | 2509 cal |
MMA Diet & Nutrition 2022 (Diet Plan Pdf. included)
Yoel Romero Diet – his diet no doubt contains high amount of protein & healthy fats. See below for some example diet plans.
This is my complete guide to MMA Nutrition & MMA Supplements. This page will be constantly updated & amended. You can download the guide as a pdf below…
There are several ‘Fighter Diet Plans’ below – see the infographics as well as well as the text.
The information in this post has been put together using my Sport Science degree, Master’s Degree in Nutrition, from guests on the Joe Rogan Podcast who discuss diet, including all the Dr Rhonda Patrick episodes, from scientific studies and personal experience.
Please comment below with any feedback. Thank you.
For informational purposes only – please consult a doctor before changing your diet
MMA Diet & Nutrition – A Complete Guide
Athletes are often concerned with dietary manipulations in the period around competition. However, the main role of nutrition may be to support consistent intensive training which will lead to improved performance. Meeting energy demand and maintaining body mass and body fat at optimal levels are key goals.
Nutritional Goals should include:
- Maintaining energy supply to working muscles and other tissues
- Promoting tissue adaptation, growth and repair
- Promoting immune function
- Reducing inflammation – a crucial marker in association with both recovery and general health.
Disclaimer – Consult your Doctor before adopting any dietary changes
A Note about Nutrition & Science in 2021
Talking about nutrition has become like discussing politics and religion – everyone has an aggressive opinion. Nutrition is certainly no different.
Throughout my time as a student, reading Sport & Exercise Science at Loughborough and Nutrition Science at Chester; I was taught that fat was ‘bad’ and carbohydrates were ‘good’. As athletes, we were encouraged to drink carbohydrate drinks with meals for extra calories. To be fair, the high-carbohydrate protocol is supported by a large amount of research, showing that for sports such as rugby, football and boxing, it can improve performance, at least in the short term.
At this time there is emerging evidence for alternative protocols such as the ketogenic diet. These are addressed in the appendix at the end of the book. There’s no one-size-fits-all in the world of nutrition unfortunately, ideally diets would be customized according to an individual’s genetic makeup. This can now be done to a certain extent, with DNA testing from the likes of 23andme.
Inflammation
High carbohydrate diets, particularly high sugar diets (and other high glycaemic carbohydrates) can in some individuals, cause high levels of inflammation. Inflammation is directly linked to depression, physical diseases and poor recovery from physical activity. Again, in some, inflammation is heightened when processed foods, dairy and/or wheat is consumed.
In this book I have included carbohydrate drinks – e.g. maltodextrin based drinks as this is what research supports for optimal performance & recovery.
To avoid inflammation (and potential issues with gut flora) some may wish to replace some carbohydrate drinks and meals with those healthy fats, and sports drinks with coconut water and fruit such as a ripe banana.
Do what works for you
If you feel great, and you are full of energy and focus on a high carbohydrate diet, then great, carry on. In fact, there is a high-carbohydrate diet-plan included in this book, as research shows it can improve performance.
If however you are suffering any symptoms of high levels of inflammation, and/or high any gut problems like IBS, then consider switching to a diet with no sugar, no processed foods, and high levels of healthy fats, like those found in coconut milk, olive oil and fish.
Removing whole food groups from your diet, like diary and/or wheat is controversial, and many doctors would be against it. I however found that removing dairy from my diet completely, literally changed my life and increased my energy levels dramatically. I would recommend listening to the arguments for and against the likes of dairy, carbohydrates, ketogenic diets etc and make your own mind up. The Ted X talks on youtube are a good place to start.
As far as I am aware none of the adaptogens, supplements or herbs listed in this book are banned by the FA, IOC or FIFA, but please check with your manager or governing body.
One last thing – some of this book is written from the perspective of an MMA fighter, but the principles are pretty much universal. The main content of the book outlines a high carbohydrate diet, as this is what current research supports. From Appendix 5 onwards you will find an overview of alternative diets such as the ketogenic diet and the Paleo diet. It is up to the individual to incorporate elements of each diet into their own regime as they see fit.
General Principles for MMA Nutrition
- Focus on health & wellbeing as a base for recovery, mental focus & performance
- Eat a diet high in healthy fats and moderate in protein & carbohydrates day to day
- Eat lots of organic vegetables and fruits
- Avoid refined carbohydrates. They are useful (arguably) post match or workout when recovery is paramount. However refined carbohydrates will tend to impact gut health and cause inflammation
- Avoid vegetable oils like sunflower oil. They are high in omega 6 and have been heated so much during extraction that they become carcinogenic. Oils like olive oil are pressed and not heated during the extraction process, meaning that they are relatively healthy.
Gut Health
“All disease begins in the gut.” – Hippocrates
Inflammation is linked to almost all modern diseases. Inflammation often starts in the gut, and can lead to low energy levels, injury and burn-out. Importantly too – over 50% of the body’s immune system is in your gut, so you need to take care of it.
Here are some tips for improving gut health
– Improve the profile of your gut flora by consuming fermented foods and/or a probiotic supplement
– Again, improve your gut flora profile by reducing sugary, high GI carbs (unless required to meet high energy demands and for recovery)
– Drink glutamine on an empty stomach, first thing in the morning if ‘leaky gut’ syndrome is suspected – this is when your gut lining integrity and “tight junctions” are damaged, usually from NSAID use
– Drink organic, apple cider vinegar – a tablespoon (or more, assess your tolerance) in water, drunk about 15 minutes before a meal improves digestion dramatically in most people. Not eveyone! It depends on the acidity in your stomach.
– Gingko Biloba and NAC powder have personally helped with the IBS that I had. Gingko has a multitude of health benefits, but can thin the blood (usually not a bad thing), and increase the likelihood of a bleed on the brain
After giving up dairy and sugar I saw the biggest improvements in IBS. See appendix 1 for the FODMAP diet for IBS. The diet is a (long list) of foods to cut out for people who have trouble with IBS and bloating. Onions and garlic seem to be a problem for most people with IBS and/or bloating issues.
VSL 3 is also touted as a great supplement for those with gut issues, although I have not tried it myself yet.
General Eating Habits for MMA
If you take one message away from this book, please remember that healthy nutrition starts with healthy nutrition, organic whole foods, preferably cooked from scratch. If you consume protein bars containing additives and collagen, you are being duped by Sports Nutrition marketing.
Omega 3 to Omega 6 ratio
Western diets are full of Omega 6 fats, and highly processed, heated fats, that cause inflammation. Omega 6 causes inflammation, which is the enemy for recovery and general health.
The easiest way to adjust this balance is to supplement with fish oil and cook with coconut oil, instead of vegetable oils. EPA is the anti-inflammatory element of omega 3. Look for fish oil (and krill oil) high in EPA.
Addressing the omega 3 to omega 6 ratio can have a drastic impact on health and in turn on performance due to a reduction in inflammation. If inflammation is a general issue, then addressing omega 3 and 6 intake is the best place to start.
Pre & Probiotic Foods
Back in the day, we had dairy from one cow, it was raw, untreated etc. and full of goodness. Nowadays the milk (and most other products) come from about 1,000 cows, mass milked, full of drugs to make them produce more milk and anti-bioitcs to stop them getting infections, the milk has to be heated to 97 degrees so it doesn’t kill us…what you end up with, is a product that is on a different level (a lower one) to what our great, great grandparents and their mates drank.
If the balance of bacteria in our gut isn’t right, we’ll feel slugish and generally less well.
Although for most people, an imbalance in gut flora may cause mild fatigue, it can’t be over-emphasized how important this bacteria is. Imbalances have been linked to everything from autism to chronic fatigue and auto-immune issues.
Look to get some of these in your diet:
Raw honey,miso soup, kefir, dark chocolate, sauerkraut, kombucha tea (might be a bit on the yeasty side for some people), pickles and olives. Alternatively take a high quality probiotic supplement, 1 on an empty stomach and 1 later in the day with food.
High Quality Carbohydrates
Include sweet potatoes, buckwheat, quinoa and oats. Avoid sugar and High Glyceamic carbs, as sugar is highly inflammatory. The exception to this rule is when looking to increase carbohydrate intake over a short term period, or within 2 hours of an intensive exercise or training session.
Coconut milk and/or oil for extra calories
If you are struggling to consume enough calories try adding coconut milk to a smoothie with hemp seeds and fruit. Most commercial coconut milk, is 97% water and about 3% coconut milk. For extra calories get pure coconut milk, or as near as possible to pure coconut milk – try the tins or the dried coconut milk, rather than the cartons of coconut milk, which tend to be watered down.
note – high fat foods in tins may have chemicals leaching from the tins, entering them.
the only problem with high fat foods in tins, is that some of the chemicals from the tin are said to leach into the food.
Nuts have also been used in the past for extra calories, however recent research suggests that the human body is only able to assimilate around 70% of the calories found in nuts (source).
Avocados are also great blended in smoothies, olive oil and some people even throw in raw eggs. Having not researched the likelihood of salmonella I wouldn’t recommend the eggs myself
Consider Experimenting with Dairy and Wheat Free
Controversial but if your energy is low, this is worth a try.
It’s not for everyone, but try it for a week and see how your body and digestive system feels. Dairy is also known to cause inflammation in many people. This is an especially good idea if you suffer from any bowel complaints such as IBS.
See the appendix for the FODMAP diet for (potential) IBS treatment.
I personally used to have horrendous problems with asthma and sinusitis which have greatly improved since switching to dairy-free.
Experiment with Alkaline Foods
Some nutritionists claim that alkaline diets are superior for health and also endurance. Try adding wheatgrass and spirulina to your diet, and minimise the consumption of processed foods.
The whole alkaline diet concept remains controversial. Some say it can prevent cancer, while others say it has no effect on health. There is some research to suggest that baking soda (which is highly alkaline) can inhibit tumor growth. The alkaline diet is outlined in the appendix of this book at the end.
Buy Our Lean Mass Building Diet Plan & Recipe Guide for £4.99 (approx $7.50)
Consume natural anti-inflammatories
Eat more:
Ginger, Tumeric, Garlic, Onions, Red cabbage
High magnesium foods such as spinach, squash and pumpkin seeds and fish such as Mackerel
Try Pineapple for its bromelain content (you can also buy bromelain as a supplement)
Note – turmeric has been shown to contain lead in some batches.curcumin might be a might better option
nesium is also great for muscle relaxation if you are tense from training.
Eat/Consume less:
Alcohol,deep fried foods,artificial sweeteners and additives,sugar,vegetable cooking oils, dairy &processed meats as these can cause high levels of inflammation.
Nightshade fruits such as tomatoes are also linked to high levels of inflammation. Consider cutting down on these if suffering with knee, back or any joint inflammation.
Consume fresh, whole foods, in their original state if possible
Take table salt for example – consume sea salt or Himalayan salt, not table salt that has been bleached.
Another example – eat organic, grass fed beef, not processed meat. Eat organic food, that’s as fresh and ‘unprocessed’ as possible.
Broccoli Sprouts
If you are a fan of Dr Rhonda Patrick, you may well have heard about the health benefits of broccoli sprouts. Unfortunately, you have to grow them yourself.
Broccoli sprouts contain very high levels of a compound called sulforaphane, an extremely potent antioxidant and anti-inflammatory.
Supplements
An ideal diet would contain largely raw foods, and no supplements. Having said that, in practical terms, I still think there is a place for supplements.
There is a growing argument/movement against supplements from corners of the MMA and nutrition communities, with the argument that supplements are too refined and many studies are misleading and sponsored by companies with a vested interest in selling supplements. With this in mind, it is entirely up to the athlete whether or not they wish to take supplements, and they should weigh the pros and cons before purchasing or taking any supplements.
Supplements to Aid Recovery
Protein Powder
One of the most aggressively contested topics in nutrition is related to protein consumption. How much people need, and whether or not it is bad for the kidneys. Research suggests that animal protein consumed in large quantities is possibly harmful.
Looking at further research, which is the only thing you can really do, it is recommended that athletes consume between 0.6g and 1.2g of protein per pound of bodyweight. Whey, egg or hemp protein powder are usually recommended.
Research does also suggest that consuming protein after training increases muscle mass and when taken during rehab, can increase recovery rate. I would personally recommend hemp protein, but any protein powder should be consumed as a supplement to a healthy diet, and ideally use unflavoured protein powder, make a smoothie with the likes of kale, ginger, spinach, flaxseed and coconut oil.
There a large body of research suggesting that leucine content is important in regards to the protein-synthesis that a particular protein source promotes. Whey protein has the highest concentration of leucine. Interestingly however, the research into leucine has been largely funded by the Dairy Council (making some people very cynical about the claims related to it), and it has also been linked to accelerated tumour growth – especially in prostrate cancer.
Hemp seeds, blended with other whole-foods make a great alternative to protein powders. Quinoa can also be used.
The Biological Value or protein, is a measure of the protein quality. Whey protein & egg are among the highest quality sources of protein. If you get all of your protein from vegan sources, for example, you will probably need to consume a great number of grams of protein per day.
Fish Oil
Great for performance & Wellbeing
Look for fish oil with a high EPA content. This is the element of omega 3 that has anti-inflammatory properties. Supplement with 1 to 12g per day depending on the EPA content and your own muscle and joint soreness.
Salmon roe is a great source of omega 3 too. It has been touted as the best form of omega 3 for those at risk of degenerative brain diseases.
Gingko Biloba
Great for performance & Wellbeing
A great anti-inflammatory supplement that also enhances mental performance. If you are looking to increase energy levels, mental focus and/or enhance recovery rate, consider supplementing with Ginkgo Biloba.
Greens Powders
Great for performance & Wellbeing
If you struggle eating enough organic fruit & vegetables, consider supplementing with ‘greens’ powders such as wheatgrass and spirulina.
Leucine
There is some research to suggest that Leucine greatly enhances protein synthesis via the mTor pathway – however there is also research to state the it increases the growth & division of prostrate cancer cells. So use with caution.
Magnesium – Great for performance & Wellbeing
Magnesium is required for muscle relaxation. If you suffer from sore muscles and a stiff back and neck, try supplementing with magnesium. Check your tolerance though, as it can cause loose bowels if you take too much. Chelated versions of magnesium are absorbed most efficiently, but can make you feel tired in the short term so take before bed.
Medium Chain Triglycerides (MCTs)
Found naturally in coconuts, MCTs can provide extra calories when required and possess many health benefits. They are said to have benefits for the gut and to possess anti inflammatory benefits.
Creatine – Consume Daily – Ideally Post-Training
Creatine monohydrate, consumed with simple carbohydrates such as dextrose have been shown in dozens of studies to enhance intermittent high intensity exercise performance. Research suggests ‘loading’ (taking 20g of creatine a day for 5 days) is not necessary. Instead consume 3g a day with 20-30g of dextrose or another simple carbohydrate such as maltodextrin. Post-training is the ideal time to consume a drink containing creatine and carbohydrate.
Research also suggests that consuming 1000mg of alpha lipoic acid immediately before consuming a creatine/carbohydrate drink, enhancing skeletal muscle uptake.
Carbohydrate & Electrolyte Drinks
Important to consume during and after training and fights. Research suggests that consuming some carbohydrate during training is important to prevent a dip in immune-system-functioning.
A ripe banana and coconut water is a nutritious alternative to a carbohydrate drink, or 500ml water, juice of half a lemon and a pinch of Himalayan salt. To make the drink higher in carbohydrate, add 20g of maltodextrin. Maltodextrin has the optimum osmolarity for rehydration according to research.
CBD – Cannabis Oil
CBD has a range of benefits for gut health and for reducing inflammation
Made famous by Nate Diaz in the McGregor postfight press conference; CBD is great for sleep quality (THC can actually reduce sleep quality, so be aware of this) and reducing inflammation.
Supplements for Energy & Focus
Acetyl-L-Carnitine – Consume pre-training / fight
Great caffeine free supplement for enhancing mental power and physical energy. Try a small amount to begin with, as it can cause stomach upset if you are not used to it. I use 200mg for an endurance boost, but others advocate 2-3g. Please note, although prior research suggested that L-carnitine was good for the heart, recent research suggests it may change gut bacteria if used frequently, which in turn can accelerate atherosclerosis.
Caffeine – Consume pre-training / fight
Some experts state that caffeine, taken for prolonged periods at high dosages can lead to adrenal fatigue. Either way, it does dramatically enhance endurance.
Caffeine can be consumed with beta alanine or acetyl l carntine. Caffeine is relatively safe; however I was unable to find any research on the safety of long term use of beta alanine or acetyl l carnitine.
2 issues with using caffeine for MMA – it can cause additional stress and dehydration. Experiment before training and see if it helps.
Supplements for Muscular Endurance
These are often more suitable for a fight-day, as they won’t cause any anxiety & muscle tension, unlike caffeine.
Beta Alanine – Consume pre-training / fight
This amino acid raises carnosine levels, which helps to buffer the influence of H+ ions which cause acidity and fatigue. Watch out for the tingling!
Baking soda is a good alternative to beta alanine – don’t consume with meals and assess tolerance however, as it can cause GI distress.
Beetroot Juice
Research suggests drinking around 140ml (2 shots of ‘Beet-it’ shots of beetroot juice, 2-3 hours before an endurance ‘event’ can significantly decrease blood pressure, and increase endurance, thanks to the nitrites. Again, use with caution, as unfortunately a high consumption of nitrites, is linked to an increased prevalence of some cancers.
Taurine
If you ‘suffer’ from pumped up muscles, stiff shoulders when striking and/or pumped forearms when grappling, that weaken your grip, then taurine may very well help. Consume 3g about 30 mins before training. Do not take at the same time as beta alanine, as they will compete for absorption.
Baking Soda
Sodium bicarbonate, commonly known as baking soda reduces the acidity in the muscles during exercise. This reduces the impact of lactic acid, allowing your to work harder for longer. Great supplement and cheap, just start with a small amount like 5g in a large glass of water, as too much makes you poo your pants. Baking soda is amazing for grappling-endurance.
Medicinal Mushrooms – Great for performance & Well being
No, not magic ones, no for sports nutrition anyway. However mushrooms including chaga and Lions Mane, may help recovery and also improve alertness.
Lions Mane mushrooms for example can be purchased in powder form. They have been shown to increase nerve growth factor and increase alertness. As a result I believe they could increase performance and cognitive abilities.
Why it’s so hard to evaluate the effectiveness of supplements
I used to check the effectiveness of supplements, by going to Google Scholar online and checking out the studies that relate to the supplement. However, having looked into it a bit further, many studies are potentially misleading and sponsored by companies that have an financial interest in them. For example the dairy industry is said to have sponsored a number of whey protein and leucine studies.
Who knows what goes on really though, studies tend to give you a good idea if something is effective or not, just don’t treat them as gospel.