Anytime we think about superhuman, crème-de-la-crème MMA fighters, like Ronda Rousey, we wonder about their path, how they got to where they are. They are the representation of ultimate athletes. Diet, exercise, and lifestyle all play into account to become the best.
Mixed martial arts consume a lot of energy so one should be very conscious with the diet. You have probably read about UFC fighters’ insane, high performance, high endurance diet plans. During any tournaments, diet becomes even more important and excruciatingly strict, because it is the fighter’s source of energy.
Read on to find out the main, most valuable points in an Ultimate Fighting Championship diet regime, as embraced by some of today’s top mixed martial artists. It is not surprising that nutrition plays such a major role. After all, if you want to get a good idea of what MMA entails, sit in during a training session. Hours upon hours of ridiculously painful training, cascades of sweat, ice pack on muscles, you name it. You will find all the stereotypes from the best underground, Rocky –style films.
When you train professionally to become a mixed martial artist, just like Ronda Rousey has, for the last decade, you will automatically feel exhausted after some time. And that, precisely, will be the time when energy maintenance becomes the most valuable to you. With good nutrition, fighters are able to maintain their body energy out and in the ring – but especially during the fight.
Without nutrition or without energy, you will not able to perform up to par. Ronda Rousey had also said once (and paraphrasing here) that training is very tough, and one needs to be prepared in advance for mixed martial arts. Don’t underestimate the level of training that is required in mixed martial arts. Don’t think that because you proudly wear and walk around with your Tapout T-shirt and you know all the ins and outs of every fighter, and you train twice a week at your local Brazilian Jiujitsu gym, that you have what it takes.
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Acquiring good nutrients is a must when doing any sport, but it becomes more important with extreme sports like MMA. What you eat is very important, if you want to maintain high energy during and also after the fight, for recovery, in case you incur any fracture or UFC related injury (and we know there are lots). Your body needs to recover fast from all those punches, bleeding, pain, spilled guts, and unbelievable muscle strain during fights.
Your age, the type of fight, the level of opponent you face, and your total workout are the determining factors for the proper diet you will undertake. Ronda Rousey has also admitted that she usually likes to vary her diet plan during UFC. It is key to eat healthy and to stay healthy. Let’s see, one by one, they type of food you must start to think about, portions, frequency, and overall structure for your diet.
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Breakfast: Take milk, cereal cooked in different ways, fruit or fruit juice, bagel with butter, homemade fruit salad with low fat milk, boiled eggs (egg white only), food that is rich on fiber, and only consume sugar from natural sources. All these types of food are light and you can consume them quite easily. They are easy to digest and provide plenty of energy.
Lunch: During lunch, you should consume some fat, along with protein, carbohydrates, fruits, and vegetables. You will have to plan everything very carefully. You can, for example, eat any of the following: a chicken soup, a chicken sandwich, an egg sandwich, fruit and cheese, a grilled chicken salad, low fat items, a potato with cream and any vegetables like beans. These are some of the few items that are suitable for lunch. It is important that you plan it out with your coach, so you can also give consideration to your likes and dislikes in all meals. The main difference between lunch and breakfast is the fat intake. Breakfast should be totally free from fat, while lunch should have some degree of it.
Snacking: With snacks, you should try to have as much water as possible. You can choose from low fat yogurt, fruit or granola bars with low fat, air popped popcorn, cheese strings, vegetable dips, protein bars, protein, nuts, and fresh fruit. You should avoid anything that contains very high protein and sugar. You should take snacks that have the lowest possible amount of calories and sugar. It is always suggested that you eat protein or energy bars which are high on carbohydrates.
Dinner: As a general rule, and contrary to popular belief, dinner must be the largest meal of the day in terms of calories. You must definitely eat more during dinner than during lunch. Think about it as a sort of feast – you have trained hard all day, you have earned it. During dinner, you can opt for meals such as spaghetti with tomato and vegetable sauce, a properly baked potato, noodles, meat with steamed vegetables, beans, fish, cheese, or a chicken sandwich. Calorie management is the most important aspect to consider for the right preparation of a diet plan.
This is the type of diet plan which most experts would agree is suitable for the high energy needs of an intense MMA training. Ronda Rousey has also agreed with this kind of diet approach. It really depends on, and comes down to the workout and daily calorie exertion you have. If you are working out really hard, then you must absolutely go with a diet plan that includes more calories.