Why Is It Important to Eat Before martial arts or MMA training?
October 18 | 2021
cdn.pixabay.com Dbreen
Eating before your martial arts training is just as important as wearing your Gi. Unfortunately, there is a myth that eating before your workout will hamper your training. As I said, it is a myth. Training on an empty stomach is like driving your car further than the gas you have in the tank. Exactly, you can't.
Eating before martial arts training firstly prevents blood sugar from dropping during your training. Secondly, eating will provide optimal energy for your muscles to work longer and harder. And thirdly, your muscles will recover faster. Good nutrition before your training session, will maximize your performance.
Every martial artist needs to experiment about when and what to eat before training. The ideal pre-workout meal should be consumed 2-3 hours prior. First, it should be high in complex carbs—secondly, low in fat. And thirdly have a moderate amount of protein. You want to minimize the amount of protein and fat because they sit in your stomach longer to break down.
Carbs
Glycogen is the process of storing glucose in your muscles, which comes from eating carbs. Your muscles glucose as energy. Glycogen/glucose is the primary source of energy when performing high intense explosive types of movement. If glycogen levels are low, your body will not use glucose and resort to breaking down protein, your muscles, for energy. Protein is not a fuel! And, fat is a fuel used for longer workouts. Your muscles can only perform according to the amount of energy you have. Your muscles can be super strong and trained. But if you don't have energy, they will not work well.
Glycogen/glucose, however, is constantly being replaced. In 30 seconds, you get a 30-50% replacement. In about 2-3 minutes, it is at 90-100%. Therefore, based on what you eat optimizes and maximizes storage.
Protein
Loading up on carbs before a workout is one way to avoid protein from being broken down. To escape the process, consume protein with your carbs. Eating protein alone or with carbs before training, increases protein synthesis- the rebuilding of muscles. 20-25grams of protein seems to be the magic number. Research shows that having 20g of whey protein 45 mins before training preserves muscles and reduces the amount they will break down from your training and assist in rebuilding faster post-training.
Fat
Fat is important. It is a source of fuel used for more extended time in training. Fat is an essential source of energy, especially if you are training for more than 20 minutes.
Timing Is Key
To maximize your training results, try to eat a complete meal containing carbs, protein, and fat 2–3 hours before you train. However, if you eat closer to your training, for example, 1 hour, choose more simple carbs with some complex carbs and some protein.
Within 2–3 Hours
Eat a regular meal—no problems eating what you want at this time. If you eat before 3 hours, your energy may be depleted before your training begins. If you eat too close to your training time, the stomach will have food inside during your training.
The best time to eat a meal is between 2-3 hours before training.
You can eat between 800-1,000 calories as your meal. Make sure 60-70% are complex carbs, 20-30% are protein, and about 10% are fat.
- Grilled chicken sandwich on whole-grain bread with vegetables.
- An omelet with toast and mixed vegetables.
- Grilled chicken, burger, or fish with integral/brown rice with vegetables.
Within 1-2 Hours
The meals need to be condensed and the foods must be simple to be easily digested and broken down. At this time, fats should be minimized, closer to one hour, and can be transferred to increase your carb percentage. For example, you can eat 60% complex and 10% simple carbs. If it is closer to 2 hours, you can eat fat.
If the time is less about 1- 2 hours, consume 500-800 calories per meal.
- Whey protein smoothie using milk, granola, banana, and mixed fruits.
- Oatmeal, whole-grain cereal, or granola with milk.
- Peanut butter and jelly sandwich on whole-wheat toast (Closer to 2 hours).
- Chicken or turkey sandwich on whole wheat toast.
- Pasta and chicken.
Within an hour or less
Your food needs to be very condensed. Meal or snacks need to be easily digested to break down—minimal to no fats in this time frame.
If the time is 1 hour before eating, consume a smaller meal of about 300-500 calories.
In general, it is best to consume a smoothie or a blended drink to empty the stomach quickly before your training.
- Whey Protein shake with a banana and mix fruits.
- Oatmeal or granola with milk. You can add blueberries, dates, figs, raisins, and or banana.
- Yogurt and fruit mix.
Usually, you should consume about 1 gram of carbohydrate per kilogram of bodyweight about 1 hour before your training. If it is two hours before, make 2 g of carbohydrate per kg of body weight. This can provide a better energetic gauge for your training.
If you do not eat anything before your MMA training, you will not perform well and be tired and tapping out quickly.
For more information about strength, nutrition, and training, please check-out and subscribe to my You Tube channel:
https://www.youtube.com/channel/UCcTdGuQFH48EgrCmyZ81mig/
For more information about strength check-out my books on Amazon.
INSTANT STRENGTH
THE BALANCED BODY
https://www.amazon.com/Balanced-Body-Train-Better-Injury/dp/1530569915
Keep Reading
Show less
www.onefc.com One Championship
Chatri Sityodtong Teases ONE Championship's North American Broadcast Plans
ONE Championship crowned its first-ever ONE Featherweight Kickboxing World Champion last week when Superbon completed the Knockout of the Year when he put Giorgio Petrosyan, the greatest of all-time, out cold on the mat at ONE: First Strike.
The result left ONE Co-Founder and CEO Chatri Sityodtong in awe as well, and the leader of Asia's largest sports media property took to social media to ruminate on the two amazing athletes who gave fans one of the most memorable moments in 2021.
"Congratulations to Superbon on becoming the new ONE Featherweight Kickboxing World Champion! He truly shocked the world with the most sensational head kick KO victory over the greatest kickboxer of all time, Giorgio Petrosyan," wrote Sityodtong.
"I always say that fighters have the toughest job in the world. They sacrifice everything to chase their greatness for the world to witness. Fans do not truly realize how much sacrifice it takes to be a professional fighter. Fans only see the glory, glamour, and fireworks of fight night."
The man at the helm of ONE continued, citing the rigorous training it takes to achieve greatness in the sport. Sityodtong was inspired not only by Superbon's finish but also by Petrosyan's greatness.
"The reality is that elite world championship fighters like Superbon and Giorgio endure a lifetime of dedication and sacrifice that would make 99.9% of the world quit. They train endless hours, miss birthday parties, battle through injuries, skip social gatherings, exhaust their bodies, overcome impossible odds, maintain insane diets, conquer setbacks and losses, resist all sorts of temptations, defeat their fears and doubts, and so much more," wrote Sityodtong.
"In many ways, fighters live truly honorable and courageous lives. They choose to follow their hearts, live their dreams, and inspire the world. And they dare to do it all with the entire world watching their every success and failure."
Sityodtong finished by wishing Petrosyan a speedy recovery, who underwent successful surgery to repair his broken jaw, and congratulated the brand new ONE Featherweight Kickboxing World Champion, Superbon.
"I salute both extraordinary warriors for chasing their greatness in ONE, the world's largest stage of martial arts. I wish Giorgio a full and speedy recovery. Congratulations again to Superbon," said Sityodtong.
Knockout Of The Year?! Superbon SHOCKS Giorgio Petrosyan 😱
Superbon knocked out the legendary Giorgio Petrosyan with a second-round head kick to become the first-ever ONE Featherweight Kickboxing World Champion! #ONE...From Your Site Articles
- Chatri Sityodtong: See why fans are calling ONE Championship ... ›
- ONE Championship Releases Short Chatri Sityodtong Documentary ... ›
- ONE Chairman and CEO Chatri Sityodtong Promoted to BJJ Brown ... ›
Related Articles Around the Web
Keep Reading
Show less
images.squarespace-cdn.com Creator: Pictorial Press Ltd / Alamy | Credit: AlamyCopyright: © Pictorial Press Ltd / Alamy
Bruce Lee
A campaign has begun on the petition website change.org to change the name of Lee County, Fla. to "Bruce Lee County." The area was originally named after the civil war general, Robert E. Lee. But now a movement has been started by a group of local artists known as Artsemble Underground which, according to an NBC News report, is owned by Brian Weaver who said living in a county named after a confederate general does not make him proud.
The petition calls for the removal of racist figures across the south and argues that simply rebranding Lee County as Bruce Lee County would be both cost effective and a means of bridging racial divides. Calling for the name change, the petition notes Lee's role as "the most influential martial artist of all time and a pop culture icon of the 20th century." As of this writing, it's so far garnered 329 signatures.
From Your Site Articles
- Bruce Lee Lives! 40th-Anniversary Edition of Enter the Dragon Goes ... ›
- Bruce Lee Training Philosophy and Little-Known Bruce Lee Facts ... ›
- Yip Man: Wing Chun Legend and Bruce Lee's Formal Teacher ... ›
Related Articles Around the Web
Keep Reading
Show less
cdn.vox-cdn.com Aspen Ladd and Norma Dumont Photo by Chris Unger/Zuffa LLC
Norma Dumont vs. Aspen Ladd full Fight video highlights - MMA Fighting
Norma Dumont fought cautious but smart taking a largely uneventful decision over Aspen Ladd in the main event of UFC Fight Night 195 Saturday in Las Vegas. Ladd, who hadn't been in the cage since December 2019, was coming back from a severe knee injury compounded by weight cutting problems. After failing to make weight for a bantamweight match-up two weeks ago, she stepped into the featherweight bout against Dumont on short notice and it all seemed to show. She did little the first three rounds allowing Dumont to build up a lead with little more than her jab. Though Ladd came alive a bit in the last two rounds, Dumont still managed to claim a comfortable unanimous decision.
The undercard saw a spate of minor UFC records set. Andrei Arlovski won a unanimous decision over Carlos Felipe to extend his heavyweight record for wins to 21. Jim Miller set the record for most UFC appearances with 38 as he knocked out Erick Gonzalez. And Lupita Godinez, who fought just seven days ago, set a modern day record for the shortest time between bouts in dropping a decision to Luana Carolina.
From Your Site Articles
- From the Archives Vol. 18, No. 3, $1.50 - Black Belt Magazine ›
- The Life and Times of American Martial Arts Pioneer Donn F ... ›
Related Articles Around the Web
Keep Reading
Show less
