Martial arts nutrition
A martial artist's diet needs to provide energy and sustainability because of its physical intensity. For a martial artist to reach their maximal potential, they need to optimize their nutrition, not just maximize training. A martial artist needs to eat about 4-6 meals a day with snacks inbetween. Here are a few nutritional diets from some of the best martial artists ever known.

Bruce Lee

Lee believed that a martial artist should only consume what is required and don't eat foods that are not beneficial. Therefore, Lee stayed away from foods that had empty calories, refined sugars, fried foods, and alcohol.

A Typical Day for Bruce 


Bruce would eat a bowl of muesli cereal. This cereal contains whole grains, nuts, and dried fruits. Bruce would use 2% milk in his cereal as well as drink a glass per day. And as for a beverage, he would drink orange juice and tea.

Mid-Morning Snack

Bruce would have juice or a protein drink. He consumed this protein drink two times a day. He would use protein powder for his protein drink, non-instant powdered milk mixed with water or juice. He would add a few eggs, wheat germ, Brewer's yeast, peanut butter, granular lecithin, bananas, and other fruits.


Bruce would eat a bowl of meat, vegetables, rice, and drink tea.

Mid-Afternoon Snack

Juice or protein concoction.


Bruce would eat spaghetti and salad or rice and vegetables with meat or chicken, drink one glass of 2% milk, and have tea.

Bruce loved tea, and he never drank coffee.

Bruce also used many supplements like ginseng, royal jelly, lecithin granules, bee pollen, natural vitamin E, rose hips, Acerola. Bruce was ahead of his time when it came to taking supplements. And Bruce took natural supplements.

Ronda Rousey

Ronda is similar to Bruce Lee. She only ate what gave her the best energy and nutrition. Her diet is about maximizing her nutrient intake. So, she eats balanced, well, and healthy which allows her to get instant energy by metabolizing fast.


Ronda eats something called a Chia Bowl. It has 2 tbsp chia seeds, 2 tbsp hemp seeds, 2 tbsp oats, agave nectar, 1 tbsp almond butter, ¼ cup raisins, topped off with cinnamon.

She also drinks a cup of Coffee and uses raw coconut oil, stevia and cinnamon.

Usually, when she is in training camp, Ronda will eat scrambled eggs with vegetables at noon. She uses vegetables like mushrooms, spinach, peppers, tomato, and avocado. In addition, with turkey bacon and one slice of Ezekiel bread spread with natural butter.

Usually around 6 or 7 pm, Ronda has Turkey chili. It is made with four ounces of turkey, beans, asparagus, tomato, avocado, hemp seeds, green and red bell pepper, red onion, tomato, chili spice, and cayenne pepper.


Ronda's desert is much different than ice cream. Instead, she eats Greek yogurt with 1 tbsp chia seeds and agave.

When Ronda is hungry between meals, she eats Honeycrisp apples with cashews or red grapes with nuts, frozen grapes, almonds, and trail mix.

My go-to smoothie recipe is:
I make a Dolce Power Shake blended with fruit and vegetables—no protein powders or anything. I do this after every morning and evening training.

She Has a Smoothie Straight After a Workout

The smoothie consists of:

*Adding ingredients in this order usually blends easier

One small beetroot
One apple (chopped but unpeeled)
One carrot
1/2 cup of strawberries
1/2 cup of blueberries
1/2 cup of red grapes (no stems)
One whole lemon (peeled)
One handful of spinach
One handful of kale
One silverbeet leaf, no stem

Rousey also uses supplements along with her protein shakes.

Rousey does not eat within three hours of going to bed.

You should notice these two diets are restricted and limited to sugar and refined foods. They eat more but eat balanced and healthy to maximize and optimize their energy.

If you would like to know more about nutrition, training, and health, check out my channel on You Tube.

Introducing Martial Arts School Listings on Black Belt Mag!
Sign Up Now To Be One Of The First School Listed In Our Database.
Don't miss a single issue of the worlds largest magazine of martial arts.
Bruce Lee Enter the Dragon / Enter the Dragon/ Warner Bros.
Bruce Lee really did have the Midas touch when it came to training. Most people think Bruce was advanced and complicated, but he was the master of simplicity. He was not worried about doing the jump-up flip spin-around back kick. Not sure if there is one. But by the time you land, Bruce would just throw a simple kick or punch to knock you down as you landed to the ground. However, that is the point. Simplicity is often overlooked because of the coolness and the latest and greatest workout when simplicity produces the most significant effect. Super complicated does not mean superior. This is actually reverse in fact. We see super complex exercises that don’t need to be. Truthfully, if an exercise or method is not straightforward in its approach, then it probably is not good.
Keep Reading Show less
 Anthony Netzler

Anthony Netzler was a top martial artist and MMA fighter.

Anthony Netzler, a 53-year-old martial arts instructor, was sentenced on Monday to 15 years and seven months in prison by a New Zealand court for helping to mastermind the importation of what's been described as the second largest illegal shipment of methamphetamine in the country's history.
Keep Reading Show less
Christine Bannon Rodrigues
Photo Courtesy: Christopher Rappold via Facebook

Black Belt Magazine's 1989 Competitor of the Year Christine Bannon-Rodrigues was promoted to 10th degree black belt in Oki-ryu on December 5th. She is pictured above at the ceremony with her family, including Dante (left), Chris (right), and legendary Team Paul Mitchell coach Don Rodrigues. Chris and Dante were also promoted at the event, achieving the ranks of 6th degree and 2nd degree black belt, respectively. Chris Rappold, the executive director of Team Paul Mitchell who was at the event as a friend of the Rodrigues family, reported that 35 martial artists in total were promoted at the ceremony.

Bannon-Rodrigues is one of the most prolific sport karate competitors of all time, amassing numerous wins throughout her career in forms, weapons, and fighting. She won the coveted women's sparring diamond ring at the Diamond Nationals in 1992, and was inducted into the Diamond Nationals Hall of Fame in 2008. She is a nine-time world champion as recognized by the World Association of Kickboxing Organizations (WAKO). Her success as a competitor led to opportunities in the film industry, where she is still active and has had a phenomenal career performing stunts as Batgirl and acting as a double for Hilary Swank in The Next Karate Kid.

Keep Reading Show less