Combat sports nutrition
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Combat sports nutrition
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Preface
Welcome to combat sports nutrition, the comprehensive book which will provide you with an in depth
understanding of all the relevant nutritional information to help you succeed both in and out of the
arena.
I have been studying nutrition formally for 15 years and my interest extends far beyond this.
Throughout my university life I have trained, coached and competed often, whilst completing a degree
in health science (nutrition, exercise science and biochemistry), an honours research year (in
molecular nutrition), a master’s degree (in dietetics) and a PhD focusing on ‘Making weight for combat
sports’. During this time I have had to balance study and work commitments as well as training 6-7
days a week and competing, thus have gained unique experience and perspective as a real life athlete,
scientist and coach. Throughout my professional career I have the opportunity and pleasure to work
with some of the worlds top combat sport athletes across all the Olympic sports, professional boxing,
kick boxing, muay thai MMA and grappling. I’ve been fortunate enough to travel the world and see
how top countries implement their Olympic programs, network with world leading sports scientists
and understand what it takes to be and make world champions.
As fighters we all know that nutrition is important for optimal performance, and compared with many
other athletes I believe that fighters possess a good understanding of this. However I do believe that
many fighters are misguided, follow the wrong advice and struggle to differentiate between credible,
useful information based on science and experience, and that which is part of a passing fad or a
product sales pitch. I’ve heard many combat sport athletes over the years dismiss mainstream science
and offer comments such as “what would a scientist know? They don’t fight!”, or “well that
information might be correct for the general population, but I’m different”.
Rest assured, that the information presented in this book is based on credible research, tried and
tested principles and is in line with the strategies I use with the athletes I work with. This means that
not only has it undergone extensive peer review in academic journals, it has also been tested by me
personally in training/competition and used with success with fighters I work with.
Nutrition is a funny thing, as on the one hand it is incredibly complex and intricate, yet quite intuitive
and good nutrition can be achieved by following common sense. However the term common sense is
not a very clear one as what seems obvious and ‘common sense’ to me (someone who has studied
the physiology of digestion and absorption and the biochemistry of nutrition) is going to be different
to someone whose primary source of nutrition information is the guy at the supplement shop and
advertising. Therefore, in order to gain the most from this book and set yourself up for success, I
strongly suggest beginning by reading it from start to finish. By this stage you should have a good
understanding of the interplay between nutrition, health and performance. You can then use it as a
reference, referring to the relevant sections as you implement changes to your diet. It is difficult to
say what the most important aspects of nutrition are; however I’ve tried to present the information
in a sequential manner which lays down foundations and builds upon these.
Each chapter details a key them (i.e. protein, carbohydrates, fluid etc.) and I wanted to make all the
information applicable and relevant, however I know many people like to know the how and why in
addition to the what. Keeping this in mind I have included many reference tables, some basic
biochemistry and physiology which I think is interesting, helps provide a greater understanding for the
reader and to help provide context to the recommendations (and also to provide better value for
those who purchase the book, so that it can be a one stop resource). Last but not least, I hope you
acquire a love and fascination for nutrition and the interplay between diet and performance. Enjoy!
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Table of contents
Chapter 1 - The perfect diet..............................................................................................
Page 3
Chapter 2 - Energy, kilojoules and calories.......................................................................
Page 9
Chapter 3 - Vitamins and minerals....................................................................................
Page 15
Chapter 4 - Protein............................................................................................................
Page 27
Chapter 5 - Carbohydrates................................................................................................
Page 39
Chapter 6 - Fats.................................................................................................................
Page 63
Chapter 7 - Dietary fibre...................................................................................................
Page 77
Chapter 8 - Fluid................................................................................................................
Page 83
Chapter 9 - Antioxidants...................................................................................................
Page 89
Chapter 10 - Putting it all together...................................................................................
Page 95
Chapter 11 - Supplements................................................................................................
Page 107
Chapter 12 - Cutting weight..............................................................................................
Page 121
Chapter 13 - Post weigh-in/ competition day nutrition....................................................
Page 133
Chapter 14 - Periodization................................................................................................
Page 141
Wrap up............................................................................................................................
Page 145
References, resources & further reading..........................................................................
Page 147
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The ‘perfect diet’
Many people ask me, “What diet do you follow?”, “what diet should I go on?”, “what do you think
about a modified paleo diet?”, “should I follow an intermittent fasting diet?” and many more ‘diet’
related questions. Everyone wants to know; what’s the secret formula to never ending energy, huge
increases in muscle mass and how to blow torch away body fat. The secret is; there is no secret. You
will realise after reading this book that there are some simple principles we need to follow in order to
achieve our goals. There are many different ‘diets’ that can deliver us the results we want, but for any
‘diet’ to work it must obey the simple key principles we will go through. Sure, there are individual
variations and if you feed two people the exact same diet there is likely going to be noticeably different
outcomes, however we are more similar than we are different.
Using training as an analogy; there are several different workouts which will promote strength gains,
upper/lower splits, push/pull splits, full body work outs, power lifting, Olympic weight lifting, Westside
style, a 5x5 protocol, wave loading, pyramid sets etc. Chances are if you bust your ass in the gym, eat
some food, get some rest and repeat, you will get stronger. Therefore, one might say that “These so
called experts in the strength and conditioning field don’t know what they are on about and everybody
is different, so why listen to anybody?”. Conversely if you were to lift nothing but rubber 1kg weights,
or train 8 hours every day and get only 2 hours sleep per night, or only train once per month, or only
do static stretching, chances are you won’t get stronger. So then why does strength improve when
following any of the previous training protocols but not the latter ones? The reason is because the
first examples I shared all follow the principles of strength training, progressive overload, specificity,
rest, frequency etc. Just as you HAVE to lift heavier weights over time in order to get stronger, you
HAVE to eat more in order to get bigger; training whilst dehydrated WILL impair heat tolerance etc.
Certain things are just physics, biochemistry, thermodynamics etc. In other words, certain things are
just FACT.
So, like I said, there is not a one size fits all diet that is perfect for everyone. However there are general
principles which do apply to everyone. So when we say “This person needs 1.7g of protein per kg of
body weight in order to gain muscle mass”, the person may actually only need 1.4g or may need 1.8g
(and this is why we always talk in ranges). However you WILL NOT build muscle if you are eating 0.5g
of protein per kg, and your body WILL NOT build extra muscle just because you consume 10g of protein
per kg. See where I’m going with this?
There are many different ways to design a diet that will suit your needs. Many athletes are quite
analytical, obsessive and love numbers (myself included) – in which case talking about food in terms
of energy, protein, carbohydrate and fat grams may be suitable. For others, talking about food in
terms of food groups and serves is easier to understand. In this book I will attempt to present the info
in both forms, so that those who want the detail have it and those who want the straight forward
“what do I eat?” will have that as well.
Following on from the nutrient versus food group discussion I will now discuss the different ‘food
groups’, using the food pyramid or healthy plate models as a guide.
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Pyramids, plates, food groups and guidelines
Most people will be familiar with ‘The good food pyramid’, ‘The healthy plate model’ or some other
similar set of guidelines or government health campaigns. If you are somewhat forgetful, allow me to
jog your memory.
Now these images and guidelines have received much criticism over the years, particularly from
athletes, ‘natural’ food advocates and especially from those pushing the latest fad diets or weight loss
methods. However whilst these guidelines may not be perfect (I wonder just how possible it is to
come up with a simple set of guidelines, alongside an appealing image that will solve the worlds
nutrition problems?) they do have many good points. First, these guidelines are put together by
experts with many years of experience and education (like myself), and are based on decades of
scientific investigation and tens of thousands of research articles. Second, they do all recommend
people eat more vegetables and fruits and less fatty and sugary snacks and junk food. Lastly, they
break food down into ‘food groups’ which make it easy for people to know which collection of foods
share similar properties and contain similar nutrients. For example, if someone is told to “Eat less
energy and more fibre, antioxidants, vitamins and minerals” this may seem more complicated than “I
want you to eat more vegetables”. I will talk more about food groups shortly.
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So all in all, most of what these guidelines state are appropriate for the vast majority of the population.
If you were to follow these basic healthy eating guidelines you would maintain your health and
perform adequately. However as fighters, we are a special breed with special needs and in order to
not only perform adequately but OPTIMALLY, there are some tweaks to the general healthy eating
guidelines we can make. For example, the main points relevant to fighters which are either not
addressed or not conveyed particularly well in existing guidelines are; an athlete’s protein intake (the
quality, the daily spread and the varying amounts) and an athlete’s optimal carbohydrate intake (as
this can vary dramatically depending on your training schedule and your goals).
So in order to communicate efficiently and effectively, I will talk about food in terms of its component
parts (protein, carbohydrates, fats, calories etc.) as well as in terms of food group serves. The food
groups I refer to will be:
•
•
•
•
•
•
•
Vegetables: all vegetables and legumes other than starchy vegetables (potato, sweet potato,
taro, cassava, corn). Also including tomato.
One serve = ½ cup of vegetables, ½ cup of legumes or 1 cup of salad leaves (lettuce, spinach,
rocket etc.).
Fruit: all fruits other than tomato and avocado.
One serve = 1 medium piece of fruit, 2 small pieces of fruit, 30g of dried fruit or 1 cup of diced
fruit.
Grain/cereal foods: all breads, pasta, rice, quinoa, cereals, muffins etc. Also including starchy
vegetables (potato, sweet potato, taro, cassava, corn).
One serve = 1 slice of bread (40g), ½ bread roll or flat bread (40g), ½ cup cooked rice pasta,
noodles, barley, polenta etc., ½ cup cooked oats, 2/3 cup cereal flakes, ¼ cup muesli or ¼ cup
uncooked oats
Lean meats and meat alternatives: all meats, fish, eggs, tofu.
One serve = 65g cooked meat or poultry (90-100g raw), 100g cooked fish (115g raw) or 2 large
eggs or 1 cup of tofu
Dairy/dairy alternatives: all dairy milks, soy milks, cheeses and yoghurt.
One serve = 1 cup of dairy or soy milk, 1 tub yoghurt (around 175g), ½ cup of ricotta or cottage
cheese or 40g of other cheeses (cheeses other than low fat ricotta or low fat cottage cheese
should be eaten rarely as they are much higher in fat and lower in protein than other dairy
sources).
Fats and oils: all fats and oils, nuts and avocado.
One serve = 1 tablespoon of oil/butter/margarine, 30g of nuts or ½ medium avocado.
Extras: Chocolates, candy, cakes, deep fried snacks, potato chips, takeaway ‘junk’ foods etc.
One serve = 2 scoops of ice cream (75g), 1 thick or 2 thin high fat sausages, 2-3 sweet biscuits,
1 doughnut (40g), 40g sugar candy, 25g of chocolate, 1 can soft drink, 1 bottle of beer, 1 glass
of wine, 60g pastry product or any other snack food around 150kcal or 600 j.
I have made a few alterations to the typical food groupings used by many of the ‘healthy eating’ or
‘pyramid’ guidelines. I have placed starchy vegetables (potato, sweet potato, cassava, taro, corn) with
grains/cereals group rather than the vegetable group as these are carbohydrate dense foods. I have
removed nuts from the meat/meat alternatives group as nuts do not contain significant levels of
protein in a regular serve. I have placed nuts and avocado into the fats and oils group as these are
both rich sources of fats. The following table displays a summary of the food groups I have just talked
about.
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Summary of food groups
Food group
Example serve
Intake
2+
Fruit
Serves
per day
6+
Vegetables
Serves
per day
4-12+
Grains/cereals
Meat/meat
alternatives
Dairy/dairy
alternatives
Serves
per day
2-4
Serves
per day
3-5
Serves
per day
1-4
Fats/oils
Serves
per day
Combat sports nutrition
Key nutrients / Comment
Key nutrients include vitamins,
minerals, fibre & carbohydrates.
Can be used as a source of
carbohydrates and may replace
some cereal/grain serves in the
diet.
Key nutrients include vitamins,
minerals & fibre.
Should be consumed regularly
throughout the day at most
feedings.
Key nutrients include
carbohydrates, fibre, vitamins &
minerals.
Greatest intake variability of any
food group. Intake should
match activity level/body weight
goals. Ensure to consume grain/
cereal (or other carbohydrate)
serves before and after training.
Key nutrients include protein,
iron, & zinc.
Small feedings, consumed
regularly throughout the day to
provide ‘protein spread’. Intake
depends on athlete size and
requirements. Ensure to
consume a meat/meat
alternative serve as soon as
possible following training.
Key nutrients include protein,
carbohydrates & calcium.
Low fat dairy are good sources
of protein and may be used to
help support protein
requirements/ replace meat
serves.
Key nutrients include essential
fatty acids and energy.
Intake will vary depending on
energy needs/training
volume/body weight goals.
6
You will have noticed that the ‘extras’ food group was not included in the previous table. These foods
should not make up part of a fighters day to day diet and should only be consumed in rare
circumstances. Fighters who are aiming to increase weight or who struggle to meet high energy
requirements may consume limited serves of extras to help increase energy intake (usually no more
than 1 per day), but in general there is not room in a fighters diet for these foods (no more than 1-2
serves per week if at all).
As you can see from the previous table, different foods are categorized into the different food groups
based on the nutrients they provide. So although we can talk about foods in terms of “Vegetables are
important in keeping you free from illness and preventing deficiencies” or “Grains/cereals are
important for fuelling your training”, its actually the compounds in the foods that provide the benefit
(i.e. the vitamins, minerals, protein, carbohydrates, fats etc.). The following chapters will discuss food
from the perspective of the various nutrients contained within foods, the energy they contain, and
why these things are important. In this way you will gain an understanding of what makes a food
suitable for a certain purpose, and it will teach you to be flexible in your diet approach.
Once again, I suggest reading these chapters in their entirety the first time through. This will provide
you with a step by step explanation of the relevant physiology and biochemistry and instructions on
how to optimize intake for a particular nutrient or food group. Relevant tables will be introduced
throughout the chapters to illustrate key points, and at the end of each chapter, detailed tables of
food sources of nutrients will be presented for reference. If you have never educated yourself in the
areas of nutritional science, exercise physiology or biochemistry, you are in for quite a ride…
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Combat sports nutrition
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Energy, kilojoules and calories
In order to live, grow, breath, talk, think, sleep and move we require energy. We get energy from the
food and beverages we consume and this energy can be quantified and is measured.
A kilojoule (kJ) is a unit of measurement used for energy, just as a kilometre is unit of measurement
used for distance. Kilojoules are what’s known as an SI unit of measurement, (SI being the modern
form of the metric system and the official and preferred system of measurement used in science).
Also used as a unit of measurement in nutrition is calorie, although what most people refer to as a
calorie is actually a kilocalorie (kcal). Many people prefer to use kcal when expressing energy in foods
as there is a long standing history of its use (particularly in the USA) and they are smaller numbers
compared to kJ. If you want to become nutritionally literate it is a good idea to be able to talk in terms
of kJs and kcals, and convert between the two.
**1 Kcal = 4.18 kJ, 1000 Kcal = 4180 kJ (just remember that 100 kcal is roughly 400 kJ)
1 kcal
4.18 kJ
Energy requirements, weight gain and weight loss
Put simply, our daily energy requirements are made up of two factors: 1-our resting metabolic rate
(which is determined predominantly by our height and muscle mass), and 2-energy expended through
any and all types of movement (training at higher intensities and for longer durations therefore
requires more energy than training at lower intensities for shorter durations). Therefore, the equation
looks like this:
RMR
PA
EE
RMR = Resting metabolic rate, PA = Physical activity, EE = Energy expenditure
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Logically, a bigger athlete who trains 6 days a week requires more energy than a smaller athlete who
trains 3 days a week. Also, for a given training load, a 75kg fighter who has 10% body fat will require
more energy than 75kg fighter with 20% body fat, as the leaner athlete will have more muscle mass.
The following table displays the varying energy requirements of different age/activity groups. The
tables below display average daily energy requirements for average males and females (are combat
sport athletes average?).
Females average daily energy expenditure
Sedentary
Active
4-8 years
1200 Kcal
/ 5016 KJ
to
1800 Kcal
/ 7524 KJ
9-13years
1600 Kcal
/ 6688 KJ
to
2200 Kcal
/ 9196 KJ
14-18years
1800 Kcal
/ 7524 KJ
to
2400 Kcal
/ 10032 KJ
19-30years
2000 Kcal
/ 8360 KJ
to
2400 Kcal
/ 10032 KJ
31-50years
1800 Kcal
/ 7524 KJ
to
2200 Kcal
/ 9196 KJ
51+
1600 Kcal
/ 6688 KJ
to
2200 Kcal
/ 9196 KJ
Males average daily energy expenditure
Sedentary
Active
4-8 years
1400 Kcal
/ 5852 KJ
to
2000 Kcal
/ 8360 KJ
9-13years
1800 Kcal
/ 7524 KJ
to
2600 Kcal
/ 10868 KJ
14-18years
2200 Kcal
/ 9196 KJ
to
3200 Kcal
/ 13376 KJ
19-30years
2400 Kcal
/ 10032 KJ
to
3000 Kcal
/ 12540 KJ
31-50years
2200 Kcal
/ 9196 KJ
to
3000 Kcal
/ 12540 KJ
51+
2000 Kcal
/ 8360 KJ
to
2800 Kcal
/ 11704 KJ
Taking this a step further, we can use prediction equations to refine with reasonable accuracy (about
+/- 10%) our estimates of RMR and then apply what we call an ‘activity factor’ to account for physical
activity.
A commonly used and reasonable accurate RMR equation, is the Schofield equation, which is: (16.245
x bodyweight in kg) + (1.371 x height in cm) +515.3 for males, and (8.361 x bodyweight in kg) + (4.654
x height in cm) + 200 for females. This means for a 170cm, 75kg male their RMR would be 1967 Kcal,
and 1618 Kcal for a 170cm, 75kg female, there are of course numerous equations available if one were
to google ‘RMR prediction equation’. None of these equations are perfect, although they often provide
a good starting point.
Researchers and clinicians’ debate about how best to define and apply activity factors, however a
rough and quick estimation for most combat sport athletes is to use an activity factor of 1.3 – 1.8
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depending on training load. For a rest day with only minimal movement, an activity factor of 1.3 may
be appropriate, which increases to 1.55 for 1 x daily training and 1.8 for 2 x daily training. This would
mean our 170cm, 75kg male and female discussed earlier, would expend 2557 Kcal and 2104 Kcal on
a rest day, 3048 Kcal and 2508 Kcal training 1 x daily, and 3540 Kcal and 2913 Kcal training 2 x daily.
This all sounds good in theory, however as we said, these are all good guesses and reasonably accurate
estimations at best. Individuals are different, and the only way to really determine how much energy
to feed someone, is to feed them a certain amount (based on our good guess) and then monitor and
adjust based on weight loss/gain.
What is not different between individuals however, is the basic concept of energy. We need a certain
amount of energy to survive, and physical activity demands more energy than no physical activity.
Energy consumed above what is required for our daily expenditure will be stored as body fat (our
body’s long term fuel storage site) or possibly can be used to help build muscle mass if an appropriate
strength training program is used. If you do not consume enough energy to meet daily energy
expenditure, than your body will burn some body fat in order to meet energy needs.
**Weight management is energy in vs energy out, it is that simple! (almost… I will talk more later)
EI
EE
Weight
gain
EI
EE
Weight
loss
EI = Energy intake, EE = Energy expenditure
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Breaking it down further
The food we eat can be broken down into ‘macronutrients’. Macronutrients describe the classes of
chemical compounds which humans consume in the largest quantities and provide the bulk of our
energy. The 3 main macronutrients are carbohydrates, fats and protein. Alcohol is also a
macronutrient which provides energy however isn’t considered a large part of the diet (or at least it
shouldn’t be). Due to the varying chemical properties of the macronutrients, they contain different
amounts of energy.
Macronutrient
KJ content
Kcal content
Carbohydrate (1 gram)
16.7
4
Protein (1 gram)
16.7
4
Fat (1 gram)
37.7
9
Alcohol (1 gram)
29.3
7
Most foods contain a mixture of macronutrients, and so the total energy in a particular food can be
calculated from the sum of the protein, fat & carbohydrates found in that food. Take a look at the
following example of one cup of regular full fat and one cup of low fat milk:
250mL Full fat milk
KJ content
Kcal content
Carbohydrate (12.5 gram)
209
50
Protein (8.8 gram)
147
35
Fat (10 gram)
376
90
Total energy
732
175
250mL Low fat milk
KJ content
Kcal content
Carbohydrate (15 gram)
251
60
Protein (10 gram)
167
40
Fat (2.5 gram)
92
22
Total energy
510
122
We can see that due to the different macronutrient make up (in particular the amount of fat present),
the full fat milk contains more energy than the low fat milk although both beverages are 250ml –
making the full fat milk more ‘Energy Dense’ (remember the term energy).
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Foods which contain more fibre and water are generally less energy dense than foods with minimal
fibre and water. Let’s look at more examples.
Food
1 kg Broccoli
1kg Butter
1 kg Skinless chicken
breast
Protein
28g
10g
310g
Carbohydrate
22g
5g
0g
Fat
6g
810g
36g
Energy
1062 kJ / 254 kcal
30723 kJ / 7350 kcal
6521 kJ / 1561 kcal
Energy density
1 kJ / 0.25 kcal per gram
31 kJ / 7 kcal per gram
7 kJ / 2 kcal per gram
It’s easy to see how fat can have such an impact on the amount of energy in a food. Thus as a general
rule, foods which contain more fat are more energy dense. The following example compares two
foods, both which are primarily carbohydrate foods.
Food
150 g cooked rice
150 g jelly lollies
Protein
4g
8g
Carbohydrate
33.9 g
117 g
Fat
1g
1g
Energy
660 kJ / 158 kcal
2115 kJ / 506 kcal
Energy density
4 kJ / 1 kcal per g
14 kJ / 3 kcal per gram
The point here is that although both foods are 150g and are predominantly carbohydrate sources, due
to the higher fibre and water content of the rice, the jelly lollies contain more kilojoules/calories (gram
for gram) than the rice. Obviously the lolly snakes are more energy dense than the rice. It makes
sense to consume foods of low energy density and high nutrient density as you can eat a greater
volume of food and obtain more nutrients for a given energy intake.
Let’s go back to the broccoli, butter & chicken breast example and look at how much of each food is
required to make up 2000 kcal / 8360 kJ.
Food
Energy in 1 kg
Amount of weight in 2000 kcal / 8360 kJ
1 kg Broccoli
1062 kJ / 254 kcal
7.87 kg
1kg Butter
1 kg skinless
chicken breast
30723 kJ / 7350 kcal
6521 kJ / 1561
kcal
0.272 kg
1.28 kg
We can see that in order to consume 2000kcal, a person could eat 272grams of butter or 7.87kgs of
broccoli (nearly 30 times as much!).
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Chapter summary / practical application
An athlete who routinely consumes less energy than is required will lose weight and may feel lethargic,
flat, out of energy, tired and de-motivated. Unless you are actively attempting to reduce body fat or
are trying to make weight you need to consume enough energy to fuel training sessions, repair, heal,
adapt and to maintain weight. When it comes to increasing or decreasing energy, there are a few
different strategies. In terms of reducing body fat, it makes sense to eat a diet low in energy density,
so that you can still eat a higher volume of food, feel full, and get a wide variety of nutrients. In terms
of putting on weight, food choices depend on the individual, as many athletes simply need to eat more
of the same. Whereas for athletes with large training loads and low hunger levels or busy schedules
which do not allow opportunity for food intake, it makes sense to replace some lower energy density
foods with some higher energy density foods (higher fat/ sugar foods and less fibrous and fluid
containing foods). The following is a step by step process to help you examine your energy intake and
what changes may be necessary.
1. Determine your goal in regards to weight (weight maintenance, weight loss, weight gain)
2. Are you achieving this?
a. If yes, then your energy intake is adequate for your energy expenditure
b. If you want to lose weight and you are currently not doing this then you need to
reduce your energy intake, try reducing the energy density of your diet (more
vegetables, fibre and fluid containing foods and less fat and sugar containing
foods) and / or reduce the total quantity of food
c. If you have been trying to gain weight and this hasn’t been happening you need to
increase your energy intake. Start with more carbohydrate serves throughout the
day and if you still struggle to put on weight you can begin to increase energy
density through increase fat intake. Additionally you may want to decrease any
‘non-priority training’, i.e. excess aerobic training
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Vitamins and minerals
By definition a vitamin is an organic compound which an organism (or athlete) requires to function
that either cannot be produced by the organism at all or cannot be produced in sufficient quantities,
therefore the organism must obtain these compounds from its environment (i.e. consume them in the
diet). If vitamins are not consumed in the diet at sufficient quantities, and the vitamin stores in the
body are depleted, then deficiency symptoms will develop and worsen with increased deficiency,
eventually resulting in death.
The classic example which many people will be familiar with is the link between vitamin C (ascorbic
acid) and scurvy. Vitamin C is a water soluble vitamin which acts as an anti-oxidant, is necessary for
collagen (a protein found in skin, tendons, ligaments and other connective tissues) production and has
other vital roles in the body. Scurvy is a disease which results from vitamin C deficiency and generally
presents initially as generalised tiredness, followed by spots and sores on the skin, then spongy gums
and bleeding from mucous membranes throughout the body. Eventually a person suffering from
scurvy will become partially immobilized can start to develop pussy wounds, lose teeth, develop
jaundice, fever, nerve damage and eventually death. Although here we examined vitamin C
deficiency, a similar situation exists with all vitamins and minerals i.e. Sufficient intake and bodily
stores are required for optimal function and when intake is insufficient, bodily stores decline then
deficiency symptoms occur. Akin to vitamins, minerals are inorganic compounds which the body
cannot make, are required for normal functioning and must be consumed in our diet. Vitamins can
be classified as either water soluble or fat soluble, based on where they are stored within plants and
animals. Dietary minerals are classified as major or trace minerals based on upon how much of these
minerals are required in the diet (this classification does not in any way reflect the importance of the
minerals, as all are important and iron, for example, which is a trace mineral I of paramount
importance for athletes). Below are tables displaying vitamins and minerals and their functions as
well as dietary sources.
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Water soluble vitamins
Nutrient
Function
Sources
Thiamine
Part of an enzyme needed for energy metabolism;
important to nerve function
Found in all nutritious foods in moderate
amounts: pork, whole-grain or enriched breads
and cereals, legumes, nuts and seeds
Part of an enzyme needed for energy metabolism;
important for normal vision and skin health
Milk and milk products; leafy green vegetables;
whole-grain, enriched breads and cereals
Part of an enzyme needed for energy metabolism;
important for nervous system, digestive system, and
skin health
Meat, poultry, fish, whole-grain or enriched
breads and cereals, vegetables (especially
mushrooms, asparagus, and leafy green
vegetables), peanut butter
Pantothenic acid
Part of an enzyme needed for energy metabolism
Widespread in foods
Biotin
Part of an enzyme needed for energy metabolism
Widespread in foods; also produced in
intestinal tract by bacteria
Pyridoxine
Part of an enzyme needed for protein metabolism;
helps make red blood cells
Meat, fish, poultry, vegetables, fruits
Folic acid
Part of an enzyme needed for making DNA and new
cells, especially red blood cells
Leafy green vegetables and legumes, seeds,
orange juice, and liver; now added to most
refined grains
Cobalamin
Part of an enzyme needed for making new cells;
important to nerve function
Meat, poultry, fish, seafood, eggs, milk and milk
products; not found in plant foods
Antioxidant; part of an enzyme needed for protein
metabolism; important for immune system health;
aids in iron absorption
Found only in fruits and vegetables, especially
citrus fruits, vegetables in the cabbage family,
cantaloupe, strawberries, peppers, tomatoes,
potatoes, lettuce, papayas, mangoes, kiwifruit
(vitamin B1)
Riboflavin
(vitamin B2)
Niacin
(vitamin B3)
(vitamin B6)
(vitamin B12)
Ascorbic acid
(vitamin C)
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Fat soluble vitamins
Nutrient
Function
Sources
Vitamin A (and its
precursor*, betacarotene)
*A precursor is
converted by the
body to the vitamin.
Vitamin A from animal sources (retinol):
fortified milk, cheese, cream, butter, fortified
margarine, eggs, liver
Needed for vision, healthy skin and mucous
membranes, bone and tooth growth, immune
system health
Beta-carotene (from plant sources): Leafy, dark
green vegetables; dark orange fruits (apricots,
cantaloupe) and vegetables (carrots, winter
squash, sweet potatoes, pumpkin)
Needed for proper absorption of calcium; stored in
bones
Egg yolks, liver, fatty fish, fortified milk, fortified
margarine. When exposed to sunlight, the skin
can make vitamin D
Vitamin E
Antioxidant; protects cell walls
Polyunsaturated plant oils (soybean, corn,
cottonseed, safflower); leafy green vegetables;
wheat germ; whole-grain products; liver; egg
yolks; nuts and seeds
Vitamin K
Needed for proper blood clotting
Leafy green vegetables and vegetables in the
cabbage family; milk; also produced
in intestinal tract by bacteria
Vitamin D
Major minerals
Mineral
Function
Sources
Sodium
Needed for proper fluid balance, nerve
transmission, and muscle contraction
Table salt, soy sauce; large amounts in
processed foods; small amounts in milk, breads,
vegetables, and unprocessed meats
Chloride
Needed for proper fluid balance, stomach acid
Table salt, soy sauce; large amounts in
processed foods; small amounts in milk, meats,
breads, and vegetables
Potassium
Needed for proper fluid balance, nerve
transmission, and muscle contraction
Meats, milk, fresh fruits and vegetables, whole
grains, legumes
Calcium
Important for healthy bones and teeth; helps
muscles relax and contract; important in nerve
functioning, blood clotting, blood pressure
regulation, immune system health
Milk and milk products; canned fish with bones
(salmon, sardines); fortified tofu and fortified
soy milk; greens (broccoli, mustard greens);
legumes
Phosphorus
Important for healthy bones and teeth; found in
every cell; part of the system that maintains acidbase balance
Meat, fish, poultry, eggs, milk, processed foods
(including soda pop)
Magnesium
Found in bones; needed for making protein, muscle
contraction, nerve transmission, immune system
health
Nuts and seeds; legumes; leafy, green
vegetables; seafood; chocolate; artichokes;
"hard" drinking water
Sulphur
Found in protein molecules
Occurs in foods as part of protein: meats,
poultry, fish, eggs, milk, legumes, nuts
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Trace minerals
Mineral
Function
Sources
Iron
Part of a molecule (haemoglobin) found in red blood
cells that carries oxygen in the body; needed for
energy metabolism
Organ meats; red meats; fish; poultry; shellfish
(especially clams); egg yolks; legumes; dried
fruits; dark, leafy greens; iron-enriched breads
and cereals; and fortified cereals
Zinc
Part of many enzymes; needed for
making protein and genetic material; has a function
in taste perception, wound healing, normal foetal
development, production of sperm, normal growth
and sexual maturation, immune system health
Meats, fish, poultry, leavened whole grains,
vegetables
Iodine
Found in thyroid hormone, which helps regulate
growth, development, and metabolism
Seafood, foods grown in iodine-rich soil, iodized
salt, bread, dairy products
Selenium
Antioxidant
Meats, seafood, grains
Copper
Part of many enzymes; needed for iron metabolism
Legumes, nuts and seeds, whole grains, organ
meats, drinking water
Manganese
Part of many enzymes
Widespread in foods, especially plant foods
Fluoride
Involved in formation of bones and teeth; helps
prevent tooth decay
Drinking water (either fluoridated or naturally
containing fluoride), fish, and most teas
Chromium
Works closely with insulin to regulate blood sugar
(glucose) levels
Unrefined foods, especially liver, brewer's
yeast, whole grains, nuts, cheeses
Molybdenum
Part of some enzymes
Legumes; breads and grains; leafy greens; leafy,
green vegetables; milk; liver
What these tables show are that dietary vitamins and minerals are found in a wide variety and many
different food sources. Therefore in order to obtain all the required vitamins and minerals, an athlete
needs to consume a varied diet. In particular a wide variety of vegetables of different colours – as the
colouring of the vegetables are in due to the different vitamins, minerals and other compounds found
in the vegetables. Aiming for 5 serves of vegetables and 2 serves of fruit will go a long way to ensure
vitamin and mineral requirements are met. Replacing fruits for 1 or 2 serves of vegetables
interchangeably is satisfactory (i.e. 3 fruit and 4 veg), however ensure you consume a variety of fruits
and vegetables. Fruit generally contain more sugar and energy than vegetables, so if you are trying to
decrease energy intake, vegetables are a better choice. Conversely if you are trying to increase your
energy intake, exchanging one or two serves of vegetables for some fruit can help.
Not all sources are created equal
Another important point to mention concerning vitamins and minerals is the importance of quantity
and good versus poor sources. For example, it is commonly known that dairy products are a rich
source of calcium. Additionally it is often stated that if one does not consume dairy products, suitable
alternate sources of calcium are foods such as almonds or broccoli. Whilst these foods do contain
calcium, they are poor in comparison to dairy products. Therefor if you choose to eliminate a
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18
particular food or food group from your diet, ensure that you replace with an adequate alternate
source of the vitamins and minerals that food contains.
It is important to note that more is not necessarily better when it comes to vitamins and minerals. An
adequate amount is required to prevent deficiency, when intake is higher than what is required for
‘day to day use’, body stores increase (where possible), once body stores reach capacity excess is
excreted (where possible) and when intake is in excess of the body’s ability to excrete unneeded
vitamins and minerals then toxicity can develop. The figure below illustrates this point.
In general, for most healthy people who consume a diet comprised of real foods toxicity is rare.
However if an athlete consume vitamins or minerals in concentrated amounts in the form of
supplements, then toxicity can develop. Following is a table which details the conditions of vitamin
and deficiencies as well as toxicity.
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Vitamin deficiency and toxicity
Nutrient
Deficiency
Thiamine
Beriberi (peripheral neuropathy, heart failure),
Wernicke-Korsakoff syndrome
(vitamin B1)
Riboflavin
(vitamin B2)
Niacin
(vitamin B3)
Toxicity
Inflammation of or dry scaly lips, angular stomatitis,
corneal vascularization
Pellagra (dermatitis, glossitis, GI and CNS
dysfunction)
Pantothenic acid
Irritability, fatigue, apathy, numbness, paraesthesia,
muscle cramps
Biotin
Hair loss, conjunctivitis, dermatitis, lethargy,
numbness
Pyridoxine
(vitamin B6)
Folic acid
Cobalamin
(vitamin B12)
Ascorbic acid
(vitamin C)
Skin flushing, itching and dry skin
Seizures, anaemia, neuropathies, seborrheic
dermatitis
Peripheral neuropathy
Megaloblastic anaemia, neural tube birth defects,
confusion
Megaloblastic anaemia, neurologic deficits
(confusion, paraesthesia, ataxia)
Scurvy (haemorrhages, loose teeth, gingivitis, bone
defects)
Vitamin A
Night blindness, thickening of outer layer of the
skin, tear duct and eye dysfunction, increased
morbidity and mortality in young children
Headache, peeling skin, enlarged liver/spleen,
bone thickening, intracranial hypertension,
papilledema, hypercalcemia
Vitamin D
Rickets (sometimes with tetany), osteomalacia
Hypercalcemia, anorexia, renal failure,
metastatic calcifications
Vitamin E
RBC haemolysis, neurologic deficits
Tendency to bleed
Vitamin K
Bleeding due to deficiency of prothrombin and
other factors, osteopenia
Generally speaking, water soluble vitamins are readily excreted by the body once intake exceeds
requirements; therefor toxicity is rare and in many cases has not been documented. The fat soluble
vitamins A, D & E however are not readily excreted and inappropriate supplement use and/or long
term excessive dietary intake can result in toxicity. Displayed in the following table are details of
mineral deficiency and toxicity concerns.
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Mineral deficiency and toxicity
Nutrient
Deficiency
Toxicity
Sodium
Brain swelling, resulting in loss of appetite, nausea,
vomiting, headache, mental status changes
(confusion, irritability, fatigue, hallucinations);
muscle weakness, convulsions
Elevated blood pressure; increased risk for
cardiovascular disease and stroke; neuro–logic
symptoms (confusion, coma, paralysis of the
lung muscles)
Chloride
Metabolic alkalosis, lethargy, irritability, anorexia, GI
symptoms and weakness
Dehydration, fluid loss, hypernatremia
Potassium
Cardiac arrhythmias; muscle weakness; extreme
thirst; frequent urination; confusion; glucose
intolerance, increased blood pressure, increased salt
sensitivity, increased risk for kidney stones,
increased bone turnover
Fatigue, weak–ness, tingling, numbness, or
other unusual sensations; paralysis,
palpitations, difficulty breathing; cardiac
arrhythmias; GI distress
Calcium
Reduced bone mass and osteoporosis
Hypercalcemia; increased risk for kidney stones
(with supplements); milk–alkali syndrome;
possible increase in risk for prostate cancer
Phosphorus
Anorexia, anaemia, muscle weakness, bone pain,
rickets and osteomalacia, general debility
Metastatic calcification,
skeletal porosity, interference
with calcium absorption
Magnesium
Hypocalcaemia; neuro–muscular hyper excitability &
latent tetany; insulin resistance and impaired insulin
secretion
GI disturbance (diarrhoea, nausea, abdominal
cram–ping, paralytic ileus); more likely to occur
with impaired renal function
Sulphur
No clearly defined symptoms
No clearly defined symptoms
Zinc
Impaired growth and delayed sexual maturation,
hypogonadism, hypogeusia
RBC microcytosis, neutropenia, impaired
immunity
Iron
Anaemia, pica, glossitis, angular cheilosis
Hemochromatosis, cirrhosis, diabetes mellitus,
skin pigmentation
Zinc
Impaired growth and delayed sexual maturation,
hypogonadism, decreased sense of taste
RBC microcytosis, neutropenia, impaired
immunity
Iodine
Goitre, cretinism, deaf-mutism, impaired foetal
growth and brain development
Hyperthyroidism or hypothyroidism
Selenium
Keshan disease (viral cardiomyopathy), muscle
weakness
Hair loss, abnormal nails, nausea, dermatitis,
peripheral neuropathy
Copper
Anaemia in undernourished children, Menkes
(kinky-hair) syndrome
Wilson disease, copper poisoning
Manganese
Questionable
Neurologic symptoms resembling those of
parkinsonism or Wilson disease
Fluoride
Predisposition to dental caries, possibly
osteoporosis
Fluorosis, mottling and pitting of permanent
teeth, exostoses of spine
Chromium
Possibly impaired glucose tolerance
Molybdenum
Tachycardia, headache, nausea, sulphite toxicity
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The point of these tables is not for you to self-diagnose deficiencies and supplement with pills or
tablets, but to illustrate the importance of 1-Consuming a varied diet containing foods from all the
different food groups, and 2- Not overconsuming supplements or concentrated sources of individual
nutrients as doing so will provide no benefit if intake is already sufficient and may in fact cause toxicity.
Specific vitamins and minerals
There are few vitamins and minerals of particular concern to athletes, due to their functions within
the body, athlete’s average intake, and the abundance of these nutrients in the food supply.
Calcium
Calcium is the most plentiful mineral in our diets and is crucial for bone development as well as several
metabolic functions. Although only 1% of the calcium contained in the human body is used for
metabolic purposes it is vital for proper muscle contraction. Therefore, our bodies have finely-tuned
regulatory mechanisms to ensure a constant level of calcium in the blood. To accomplish this
skeletons act as a reservoir for calcium, this can be drawn upon to release calcium into the blood or
to store dietary calcium. This is where the other 99% of the calcium in our body is kept. As the calcium
store in bone is constantly being added to and drawn from, it is the balance between storage and use
that determines whether or not bone mass (or bone mineral density, BMD) is increased, maintained
or decreased over time. Optimal bone health requires an adequate calcium intake, adequate vitamin
D levels, as well as weight baring activity. Requirements are relatively higher during childhood and
adolescence. Low calcium intakes during this time can prevent the attainment of optimal peak bone
mass around the age of 25-30 which will increase the risk of osteoporosis in later life. Inadequate
intakes in adults may lead to increased bone loss and increase the risk of fractures.
Athletes may have greater calcium requirements than the general population and fighters may be at
increased risk of sub optimal intake and the associated problems due to a variety of factors:
•
•
•
•
Avoidance of dairy or calcium fortified dairy substitutes (soy products)
Low energy intakes in an attempt to maintain/reduce body weight
Impaired menstrual function in females as a result of high training loads and low energy
intake
Calcium malabsorption issues resulting from bowel conditions such as coeliac disease and
inflammatory bowel disease
Daily calcium requirements for men and women aged 19-50 are 1000mg. For adolescents (male and
female) and females aged 51 and over, 1300mg is recommended. Calcium toxicity is rare, occurs only
at extreme levels of intake and the human body regulates absorption very well, thus consuming higher
than recommended is not a problem. Also as dairy products provide several important vitamins and
minerals as well as protein and carbohydrates, including multiple serves of dairy daily as part of a
fighters diet is a great idea. If an athlete does not wish to consume dairy then suitable replacements
are calcium fortified soy products. Rice milk, almond milk and oat milk etc. are not recommended as
(although some are calcium fortified) they do not contain the protein and other vitamins and minerals
dairy and soy provide. Below is a table detailing the calcium content of common foods.
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Calcium content of common foods
Dairy/animal sources
Serve
Calcium(mg)
Plant sources
Serve
Calcium(mg)
Milk (skim, low fat, whole)
1 cup
300
Spinach, cooked
1 cup
240
Yogurt
1 cup
450
Bok Choy, raw
1 cup
40
Cottage Cheese
0.5 cup
65
Broccoli, cooked
1 cup
180
Ice Cream or Ice Milk
0.5 cup
100
Kale, raw
1 cup
55
Sour Cream, cultured
1 cup
250
Turnip greens, raw
1 cup
80
Soy Milk, calcium fortified
1 cup
200-400
Spinach, cooked
1 cup
240
Yogurt
1 cup
450
Figs, dried, uncooked
1 cup
300
Non-fat dry milk powder
5 Tbsp.
300
Orange juice, calcium fortified
1 cup
300
Brie Cheese
30g
50
Orange juice, from concentrate
1 cup
20
Hard Cheese (cheddar, jack)
30g
200
Legumes, general, cooked
0.5 cup
15-50
Mozzarella
30g
200
Tempeh
0.5 cup
75
Parmesan Cheese
1 Tbsp.
70
Bread, multigrain
1 slice
30mg
Mackerel, canned
90g
250
Bread, calcium fortified
1 slice
150-200
Salmon, canned, with bones
90g
170-210
Brown rice, long grain, raw
1 cup
50
Sardines
90g
370
Oatmeal, instant
30g
100-150
Tofu, firm, calcium set
120g
250-750
Almonds, toasted unblanched
30g
80
Tofu, soft regular
120g
120-390
Sesame seeds, whole roasted
30g
280
Iron
Iron is necessary for several key functions relevant to athletes:
•
•
•
Production of red blood cells
Transport of oxygen in blood and muscles
Immune function
If iron stores are inadequate an athlete can feel tired, lethargic and fatigue easily, due to the reduction
of oxygen delivery to tissues, which impairs aerobic energy production.
Iron is distributed throughout a variety of foods in an athlete’s diet, however certain foods contain
more iron than others and some are better absorbed than others. The best sources of iron are ‘haemiron’ sources (red meat, seafood & poultry) and around 15-18% of the iron in these foods is readily
absorbed by the body. Non-haem iron (plant sources) absorption is much lower at less than 5%. The
absorption of non-haem iron can be increased by consuming vitamin-c rich foods in close proximity to
iron containing foods. Excessive intakes of coffee, tea, bran and legumes inhibit the absorption of
iron.
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Iron requirements for adult men are 8mg intake per day and 18mg for women. Men who consume
red meat in their diet can readily meet requirements, however women may struggle to meet their
requirements. Particularly if not routinely consuming red meat and/or if overall intake is restricted
(as is common for fighter’s conscious about maintaining weight). Having iron studies as part of a blood
test to assess iron status is useful and can indicate if supplements are necessary. If low iron status is
identified it may take 6 months of iron supplementation to restore levels. Speak with your doctor or
dietitian about iron supplementation as unnecessary supplementation can result in toxicity.
Haem and non-haem iron sources
Haem iron sources
Amount
Iron (mg)
Non-haem iron sources
Amount
Iron (mg)
Liver, cooked
100g
10.2
Breakfast cereal, iron fortified
¾ cup
4.5
Oysters, cooked
100g
8
Soybean nuts, boiled
1 cup
8.8
Beef, chuck, lean only, braised
100g
3.1
Molasses
1 tbsp.
3.5
Beef liver
100g
5.2
Spinach, canned
½ cup
3.2
Turkey, dark meat, roasted
100g
2
Spinach, fresh, boiled
½ cup
3.2
Beef, ground, 85% lean
100g
2.2
Red kidney beans, boiled
1 cup
5.2
Turkey, light meat, roasted
100g
1.1
Black beans, boiled
1 cup
3.6
Chicken, dark meat, roasted
100g
1.1
Raisins, seedless
½ cup
1.6
Tuna, fresh yellow fin, cooked
100g
1.1
Pinto beans, boiled
1 cup
3.6
Chicken, breast, roasted
100g
0.8
Whole-wheat bread
1 slice
0.7
Halibut, cooked, dry heat
100g
0.2
Tofu, raw, firm
½ cup
3.4
Crab, Alaskan king, cooked
100g
0.8
White bread, enriched flour
1 slice
0.7
Pork, loin, broiled
100g
0.7
Spinach, frozen, boiled
½ cup
1.9
Tuna, white, canned in water
100g
1.3
Grits, white, enriched
1 cup
1.5
Shrimp, cooked
4 large
0.3
Lentils, boiled
1 cup
6.6
Other minerals of particular concern to athletes include; zinc (predominantly found in meats, fish,
poultry, whole grains, vegetables) and magnesium (found predominantly in nuts and seeds, legumes,
leafy green vegetables, seafood, artichokes and "hard" drinking water), be sure to include these foods
in your diet. Generally if you consume a diet including meat and 5 serves of vegetables or more and
are meeting your calcium and iron requirements through foods then zinc and magnesium
requirements will also be met.
Vitamins of particular concern to athletes include the B group vitamins (B1, B2, B3 found
predominantly in wholegrain cereals, B6, B12 found predominantly meat, fish and poultry) and
vitamin D.
Combat sports nutrition
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If you consume a diet including meat and also wholegrain cereals or wheat products, you should be
meeting your B vitamin requirements. When getting blood checks including iron studies, vitamin B12
and folate status will also be assessed. If either is low supplementation may be required, however
speak with your doctor or dietitian before initiating supplementation.
Vitamin D, which is required for many metabolic processes including calcium absorption, is
predominantly produced by the body in response to sunlight exposure. Therefor athletes who live at
northern latitudes, who routinely train indoors or have minimal exposure to sunlight are at increased
risk of deficiency and should have their blood levels checked and possibly supplement. Supplementing
with less than 5000 IUs (international units) per day is generally considered safe, however if levels are
quite low than doses far higher than 5000 IUs may be required. Therefor it is best to have your vitamin
D status assessed through blood work and speak with your doctor or dietitian regarding
supplementation.
As you can see from reading this chapter and examining the tables, many of the key vitamins and
minerals are contained in the same foods. This is why consuming meat and meat alternatives is
recommended (not just for the protein, but for the vitamins and minerals also) and why consuming
wholegrain products and vegetables is recommended. If you are getting most of your carbohydrates
from refined cereal and/or refined grain products and your protein from protein powders, you are
likely not consuming adequate levels of the other nutrients found in the real foods.
Athletes who are at risk of vitamin and mineral deficiencies include those who eliminate or restrict
one or more of the food groups, and those athletes who restrict their total food intake – which may
be many fighters when attempting to drop body weight. In reality, several days of restricted intake as
part of a weight cut is unlikely to result in a vitamin or mineral deficiency, however those who cut
weight very frequently or those or chronically restrict intake are at increased risk. Furthermore, some
fighters tend to not eat a wide variety of foods, and may eat a lot of energy bars, protein supplements
and few vegetables – thus may also be at increased risk. In any of these situations, a general multivitamin/mineral supplement can help prevent deficiencies and is very unlikely to result in toxicity.
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Chapter summary / practical application
It is vital for an athlete to consume adequate food sources of vitamins and minerals in order to prevent
deficiencies and enable the body to function, recover and adapt optimally. Additionally it is important
that an athlete has optimal stores within their body to provide a ‘buffer’ for periods of reduced intake
(when travelling, when cutting weight etc.). When stores are very low, supplementation is required.
1. Go to your doctor and have a blood test done, including iron studies. If iron, vitamin D, B12
or calcium is low, talk to your doctor about supplementation
2. Consume a variety of foods from all food groups (meat/meat alternatives, dairy/dairy
alternatives, wholegrain cereals and grains, fruits and vegetables)
3. Aim for at least 5 serves of vegetables per day (1 serve = ½ cup of vegetables or 1 cup of
salad) and 2 serves of fruit. Include vegetables of different colours. Replacing fruit with
vegetables can help reduce energy intake
4. If you have to exclude one food or food group, ensure you replace with a suitable alternative
5. Supplements are generally not necessary if an athlete consumes at least 5 serves of
vegetables, as well as a variety of foods form the other food groups
6. If you are concerned about a particular vitamin or mineral, speak to a doctor and/or
dietitian
One serve of fruit
One serve of vegetables
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Protein
Dietary protein is an essential nutrient needed by humans to build proteins within the body. Proteins
are everywhere throughout the body - blood, skin, muscle, bones, nerves, organs, immune cells…
everywhere!
I will try to not get to biochemical here, but essentially proteins are chains of amino acids linked
together by peptide bonds. Once consumed these chains of amino acids are broken down in the
stomach during digestion and enter the blood stream where they can be re arranged and incorporated
into body proteins. The figure below illustrates this.
There are nine essential amino acids which the human body cannot produce, thus must be consumed
in our diet and are termed essential amino acids. The other amino acids required to produce body
proteins can be synthesized by our bodies ‘from scratch’ using components from other nutrients.
Several of the non-essential amino acids may be essential under certain circumstances when
requirements increase due to catabolic stress or during stages of growth when production is
insufficient (premature infants etc.) these are termed conditionally essential amino acids. The
following table displays the essential and non-essential amino acids for your reference.
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Essential amino acids
Non-essential amino acids
Histidine
Alanine
Isoleucine
Arginine*
Leucine
Asparagine
Lysine
Aspartic acid
Methionine
Cysteine*
Phenylalanine
Glutamic acid
Threonine
Glutamine*
Tryptophan
Glycine
Valine
Pyrrolysine*
Proline*
Selenocysteine*
Serine*
Tyrosine*
*Note, the amino acids marked * are ‘conditionally essential’
Animal sources of protein (which includes dairy and eggs) contain all the essential amino acids in ratios
similar to that required by the human body and are therefore considered higher quality and ‘complete
proteins’. Vegetarian protein sources are considered incomplete proteins as they are missing one or
more of the essential amino acids, therefor vegetarians need to ensure they eat a variety of vegetarian
protein sources each day in order to provide their body’s with all of the required essential amino acids.
Where possible, athletes should include high quality animal protein in their diet. For vegetarians, this
means including dairy and eggs and for vegans preferably tofu over other sources.
Protein requirements
The average person requires from 0.8-1.0 grams of protein per kilogram of body weight. Protein
requirements for athletes and fighters are higher than the general population, as the body is under
increased stress due to training sessions and the need to adapt, heal and create new body proteins to
deal with the next training session. An athlete in a general training phase should consume around
1.2-1.4g/kg of body weight.
When implementing a strength training program in an attempt to gain muscle mass or strength, these
requirements can increase to 1.7-2g/kg of bodyweight, as the goal is to build new proteins (muscle
protein) thus there is a need to provide protein above what is required for maintenance to enable a
‘net protein gain’.
During times of energy deficit (i.e. when trying to lose weight/body fat), body proteins may be broken
down to provide energy and amino acids when these needs are not met by the diet. Therefor it makes
Combat sports nutrition
28
sense to consume more protein then usual when attempting to drop bodyweight as when a person
loses weight, there is a tendency to decrease muscle mass at the same time. Consuming at least 1.72g/kg of bodyweight when losing weight may help prevent this loss of muscle mass. Lastly, these
guidelines are based on best studies available, but represent the needs of individuals in those studies.
In reality, individual people may need slightly more or less than these published ranges. Furthermore,
consuming a little more protein then necessary isn’t going hurt, and in a sense safeguards against not
getting enough. Therefore, in an effort to simplify protein recommendations for combat sport
athletes, aiming for 1.5-2.0 g/kg makes sense, with those attempting to gain or lose weight, aiming for
the higher end. The table below displays daily protein requirements for athletes of different body
weights. Are you getting enough? Too much?
Daily protein requirements
Athletes bodyweight
General training
Building muscle/strength or
decreasing body weight
50 kg
75 g/day
85-100 g/day
60 kg
90 g/day
102-120 g/day
70 kg
105 g/day
119-140 g/day
80 kg
120 g/day
136-160 g/day
90 kg
135 g/day
153-180 g/day
100 kg
150 g/day
170-200 g/day
110 kg
165 g/day
187-220 g/day
Taking it a step further – Protein spread
Once you have determined if you are getting enough protein, the next step is to pay attention to the
‘protein spread’. In recent years scientists have increased their level of understanding of how dietary
protein intake interacts with protein synthesis in the body. We now know that there is in fact an upper
limit to the amount of protein which is effective in stimulating the construction of new body proteins.
To put this another way, consuming a small amount of protein as part of a meal has a small effect,
consuming a greater amount of protein has a greater effect, however once the ‘ceiling’ has been
reached, consuming protein above this amount does not increase the body’s response. This ceiling is
achieved by the consumption of around 20g of (high quality) protein for a 75kg athlete, 25g of protein
for a 100kg athlete or 15g of protein for a 50kg athlete. The response to a protein feeding can last up
to 2-4 hours following the ingestion of that protein (depending on how quickly the protein is
digested/absorbed/utilised). Therefore, it makes sense to consume protein spread throughout the
day. In this way, 100g of protein is best spread over four to five meals rather than over two to three
meals. The following table displays meal requirements for athletes of different body weights and with
different goals.
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29
Detailed protein requirements
Daily protein requirement
Athlete’s
body weight
Protein per meal (4 meals)
Protein per meal (5 meals)
Regular
training
Increased
demands
Regular
training
Increased
demands
Regular
training
Increased
demands
50 kg
75 g
100 g
19 g
25 g
15 g
20 g
60 kg
90 g
120 g
23 g
30 g
18 g
24 g
70 kg
105 g
140 g
26 g
35 g
21 g
28 g
80 kg
120 g
160 g
30 g
40 g
24 g
32 g
90 kg
135 g
180 g
34 g
45 g
27 g
36 g
100 kg
150 g
200 g
38 g
50 g
30 g
40 g
110 kg
165 g
220 g
41 g
55 g
33 g
44 g
* Increased demands refers to increased protein requirements during muscle gain or weight loss periods
In addition to spreading your protein intake over the course of the day, timing feedings as soon as
practical after training is also a good idea. There is research to suggest that the response to protein
ingestion is increased shortly after exercise and for up to 24-48 hours following exercise, thus
consuming one of your protein feedings within an hour or so post training is recommended. It is not
advised to add another protein feeding on top of your existing meal plan (unless weight gain is the
goal), rather it makes sense to time your meals or snacks so that one is consumed soon after training,
and then at regular intervals throughout the 24-48 hours following.
Protein content in foods
Protein is found in a variety of different food sources, however certain foods come to mind for most
when thinking of protein, the first of course being meat. Great protein source alternatives to meat
include dairy, eggs, soy and to a lesser extent legumes. What we need to consider when eating foods
for their protein content is; what else are we getting along with the protein. People often state that
nuts are a good source of protein, whilst nuts do contain protein; they also contain a lot of fat and
energy. For example, in order to get just 15 g of protein from walnuts a person would have to eat
100g. Along with the 15 g of protein, the walnuts come with 65 g of fat and 655 Kcal/ 2737 KJ. The
following table displays the macronutrient content of several different protein sources, all providing
15 g of protein.
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30
Macronutrient composition of protein containing foods
65g raw
skinless
chicken
breast
400 mL
skim
milk
15g
15g
15g
40g
0g
0g
22g
9g
1g
30g
0.5
1g
656 kJ /
157 kcal
961 kJ /
230 kcal
1380 kJ /
330 kcal
272 kJ /
65 kcal
656 kJ /
157 kcal
200 g tofu
175 g red
kidney
beans
beef mince
15g
15g
15g
14g
1g
4g
Fat
65g
10g
Energy
2737 kJ /
655 kcal
644 kJ /
154 kcal
Food
100 g
Walnuts
2 large
eggs
Protein
15g
Carbohydrate
100 g raw
When constructing meals/snacks, think about what the combined macronutrients are and if you are
consuming excessive protein or energy for your goals. For example, if you were consuming a dish of
chicken, rice and beans, 100g of kidney beans + 65g chicken breast + 1 cup cooked rice would provide
25 g of total protein and 15g of high quality protein (from the chicken). Often an athlete would have
150g or more of chicken with the same quantity of beans and rice, which would provide around 45g
of protein. Although this is generally harmless, it may be unnecessary calories/kilojoules which can
make all the difference for a fighter attempting to drop body fat.
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31
Protein sources
Description/uses
These foods provide not only high quality protein
but needed vitamins and minerals. They provide the
best ‘value’ protein sources.
Lean high quality
protein sources
High quality protein
mixed foods
High protein, lowest energy foods. Can be combined
with other foods to form meals. May be used more
often when reducing energy intake from other
sources.
These foods contain predominantly high quality
protein but also contain either some ‘healthy fats’ or
carbohydrates.
May be used alone for protein/carb or protein/fat
snacks, or combined with lean proteins or other
mixed sources to construct mixed meals.
Example food sources
Lean (lean, low fat cuts, trimmed of
all visible fat and skin) meat,
poultry, white fish, egg whites,
whey protein.
Dairy (low fat milk, yoghurt, low fat
cottage or ricotta cheese), soy milk,
whole eggs, tofu, salmon (or other
oily fish).
These foods are higher in energy and carbohydrates
and are not complete protein sources. They are
good sources of vitamins, minerals and fibre.
Vegetarian source,
lower quality
protein mixed foods
Multiple different serves of these foods should be
combined throughout the day for vegetarian
fighters. These foods can also be used to provide
extra energy, carbohydrates and vitamins and
minerals to mixed meals containing higher quality
protein containing.
These foods do provide animal protein, however are
very high in fat and energy.
High fat protein
In general these foods are ‘sometimes’ foods and
should be avoided.
Legumes (lentils, kidney beans
etc.), baked beans, faux meat
products (vegie burgers etc.),
bread, pasta, rice, oats.
High fat meats (sausages, hotdogs,
spam, chicken wings, drumsticks,
lower grade minced meat,
hamburgers etc.), pizza.
Now that we have discussed the importance of protein, daily requirements and the importance of
protein timing throughout the day, it is useful to visualise what adequate protein serves in your meals
and snacks will look. The following table displays animal and plant foods which contain 10g of protein.
Combat sports nutrition
32
Foods containing 10g of protein
Animal Foods
Plant Foods
2 small eggs
4 slices (120 g) wholemeal bread
30 g (1.5 slices) reduced fat cheese
3 cups (90 g) wholegrain cereal
70 g cottage cheese
2 cups (330 g) cooked pasta
1 cup (250 ml) low-fat milk
3 cups (400 g) cooked rice
35 g lean beef, lamb or pork (cooked weight)
3/4 cup (150 g) lentils or kidney beans
40 g lean chicken (cooked weight)
200 g baked beans
50 g grilled fish
120 g tofu
50 g canned tuna or salmon
60 g nuts or seeds
200 g reduced fat yoghurt
300 ml soy milk
125 g light ricotta cheese
100 g soy meat
If your per meal protein requirements are 20g, then you can combine two of these suggestions in
order to meet requirements (i.e. 200g baked beans + 200g reduced fat yoghurt). What this table also
displays yet again, is the fact that certain foods are less protein dense; therefore you would need to
consume a relatively larger portion to meet requirements if you were to use these ‘poorer’ sources of
protein (i.e. rice, 3 cups = 10g protein). The following table shows an example of a daily meal plan for
a 90kg fighter with increased protein requirements (aiming at 1.7g/kg/day).
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33
Example of appropriate daily protein intake
Time / Meal
Quantity of food required to provide needs for a 90
kg athlete
Protein (g)
2 cups cereal
6
300 ml milk
12
2 slices toast
8
1 cup juice
2
Total protein content of breakfast
28
250 ml flavoured low fat milk
13
1 fruit bun
6
Total protein content of snack
19
2 bread rolls each with 35 g chicken + salad
31
1 banana
2
Total protein content of lunch
33
Large skim milk latte
15
Piece of fruit
1
Total protein content of pre training
16
7 am / Breakfast
10.30 am / Morning snack
1.30 - 2 pm / Lunch
4.30 pm / Pre training
5.00 – 7.00 pm
Training session
Stir-fry with 100g meat
22
2 cups vegetable + 1 cup rice
8
Total protein content of dinner
30
2 cartons of yoghurt
20
2 piece fruit
2
Total protein content of supper
22
Total protein content of entire day
158 g
Protein (g) per (kg) of body weight
(1.7 g/kg)
7.30 pm / Dinner
10.30 pm / Supper
Analysis
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34
Too much protein
Most people in western countries consume more than enough protein, not only for the requirements
of ‘average people’, but also for the requirements of athletes. Protein intakes of up to 2.5 grams per
kilogram of bodyweight are considered safe and unlikely to cause any side effects. The effects of
intakes above this amount are not fully known and may increase the progression of kidney failure in
those with pre-existing kidney disease. Additionally high protein intakes can increase calcium losses
from bone. A side from these long term consequences of excessively high protein intakes, consuming
more protein than necessary may be at the cost of other important foods (i.e. protein foods may
replace fruit and vegetables and therefore carbohydrates and fibre), may be associated with high fat
diets (as many protein containing foods such as meat may be high in fat); and lastly a high protein
shopping list is generally more expensive than a lower protein shopping list.
Are protein supplements necessary?
Whey protein supplements such as protein powders or protein bars are high quality proteins made
from dairy. They can be a convenient source of protein for busy athletes. In general it is very easy for
an athlete to meet protein requirements through real foods and there is no need for supplements.
Furthermore for athletes trying to maintain weight or reduce body fat, it makes sense to consume real
foods as opposed to supplements as real foods are generally more filling. Situations where protein
supplements may be useful include:
•
•
•
•
When you are not able to consume a protein containing meal or snack within an hour
following training. i.e. if you finish training then have to wait 90 minutes or so before eating a
meal or snack due to travel, work commitments etc. In this situation having a protein
supplement immediately after training then waiting 90 minutes or so before consuming a
protein meal or snack (do not consume the protein supplement then consume a protein meal
soon after as you are doubling up on the protein dose).
If you are an athlete with a small appetite who would not meet protein requirements without
the supplement. i.e. cannot consume enough real foods to meet requirements.
When you are trying to reduce bodyfat/ bodyweight, and are reducing energy intake to a point
where there is little room for high energy protein sources, thus a protein powder supplement
provides a very convenient source of low energy protein. This can assist in meeting protein
requirements, while keeping overall energy intake low.
When travelling or away from your usual food source. i.e. if you are away on business or
travelling and are unsure of the food situation, it can be useful to carry some protein
supplements. Generally carbohydrate and fat containing snack are easily accessible right
around the world, however high quality protein sources may not be easily accessible.
What about BCAA’s or other individual amino acid supplements?
Despite popular belief, branch chain amino acids (BCAAs), glutamine or leucine supplements do not
increase the adaptive response to strength training.
Branch chain amino acids have been shown in some studies but not all, to reduce muscle protein
breakdown during prolonged endurance exercise but have no benefit in the context of strength
training. Furthermore, BCAAs are included in all animal and dairy protein sources, so if you are
consuming high quality protein foods (animal protein sources) then you are already consuming plenty
of BCAAs, don’t waste your money on the supplements.
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35
Glutamine is a conditionally-essential amino which has been shown to be beneficial for burns patients
and individuals recovering from stress induced from surgery. However despite popular belief,
glutamine has been shown to provide no effect on strength gains or changes in muscle mass or body
fat. Glutamine may however help reduce the immunosuppression associated with heavy training
loads, i.e. it may reduce the incidence of colds and upper respiratory tract infections athletes who are
overtrained may experience.
Leucine is one of the branch chain amino acids, and it has been shown to be one of the key nutrients
which initiate the building of new body proteins. This makes leucine a very important amino acid,
therefor supplement companies may market this as a ‘muscle building powerhouse’ supplement. The
catch here is that whilst leucine is indeed crucial to initiate the muscle building process, you still
require a sufficient protein dose and sufficient energy delivered alongside the leucine to provide the
building blocks for the new body protein. What this means is that the best food to consume in order
to maximise the muscle building process is one which provides adequate leucine as well as adequate
protein and energy i.e. a high quality (animal or dairy) protein providing 20-25g of protein (this will
also deliver the required leucine dose). As such supplementation is not necessary.
Combat sports nutrition
36
Chapter summary / practical application
Protein is an essential nutrient needed by all humans and the requirements of fighters are higher than
the general population. Many athletes consume more protein than is necessary and whilst this may
not be harmful, it may be unnecessarily expensive, increase energy intake and replace other needed
nutrients in the diet. Ensuring to consume high quality proteins distributed throughout the day will
ensure the best utilisation of dietary protein.
1. Determine what your protein needs are (look at the tables in this chapter)
2. Calculate how much protein you normally consume per day (you may need to increase this
amount or you may be able to remove some protein)
3. Determine if you are spreading your protein intake throughout the day in roughly even
portions (the tables in this chapter may help you calculate your per meal requirements)
a. If you are not spreading your protein evenly, see if you can remove some protein
from a high protein meal and increase protein in a lower protein meal
4. Ensure you have some high quality protein (animal, dairy or egg) for most if not all meals
and snacks.
5. Ensure you are consuming one of your protein feeds within an hour after training
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37
Protein content of common foods
Food
Amount
Protein (g)
Food
Amount
Protein (g)
Beef, loin, bottom sirloin
(cooked)
90g
25
Deer/kangaroo, lean
(cooked)
90g
26
Beans, pinto (cooked)
1 cup
15
Lentils, (cooked)
1/2 cup
9
Beans, kidney (cooked)
1 cup
7.6
Lentil soup
1/2 cup
3.9
Bread, white
2 slices
4.9
Milk (whole)
1 cup
8
Bread, wheat
2 slices
5.4
Milk (skim)
1 cup
9
Broccoli, (cooked)
1 cup
4.2
Milk (Soy)
1 cup
6.7
Cauliflower, (boiled)
1 cup
2.3
Pasta, (cooked)
120g
5.9
Cheese, cottage, low fat, 1%
milk fat
1 cup
28
Potato, white, (baked)
100g
2
Chicken, roasted
90g
21
Rice, brown (cooked)
1 cup
5
Chicken breast, ovenroasted, fat-free, sliced
90g
27
Rice, white (cooked)
1 cup
4.3
Corn, (cooked)
1 ear
2.6
Tofu
1 cup
20
Egg
1 large
7.5
Tuna, water packed
90g
18
Fish, Salmon (baked)
90g
21
Turkey breast meat (baked)
90g
25
Fish, Halibut (baked)
90g
22
Yogurt, low fat
175g
8
Combat sports nutrition
38
Carbohydrates
For many years the importance of carbohydrates for athletes has been well publicised and
carbohydrate drinks, bars, gels and strategies of ‘carbohydrate loading’ have become popular.
Throughout this time and seemingly more frequently in recent years, the supposed benefit of low
carbohydrate diets for both weight loss and sports performance has been suggested. It is no wonder
that many people, fighters included, are confused about whether carbohydrates are necessary and if
they are, how much is required. To help explain this, we will start with quick biochemistry and
physiology lesson describing the structure of carbohydrates and their fate once they have entered the
body.
Glucose, a simple sugar, monosaccharide, carbohydrate and powerful fuel source
At the basic level, carbohydrates are constructed of individual sugar molecules, known as
monosaccharides, which include glucose, fructose and galactose. These monosaccharides combine to
form disaccharides (glucose + glucose = maltose, glucose + fructose = sucrose, glucose + galactose =
lactose etc.). Multiple disaccharides combine to form polysaccharides such as glycogen in humans
and starch and cellulose in plants. See the figure below.
Carbohydrates
Monosaccharide
Disaccharide
Polysaccharide
Glucose
Maltose
Starch
Fructose
Sucrose
Glycogen
Galactose
Lactose
Cellulose
Combat sports nutrition
39
The point of describing carbohydrates in terms of their individual sugar components is that this applies
to ALL carbohydrates in food and ALL foods that contain carbohydrates (not just pasta and bread, but
milk, fruit, vegetables etc.). Whether you eat brown rice, white bread, bananas, wild black rice,
quinoa, sweet potato, corn, broccoli, white rice, apples, bio-dynamic/organic/gluten free rye bread –
they all contain carbohydrates and all carbohydrates are made up of simple sugars. Whenever you
eat carbohydrate containing foods, they are broken down in digestion to their simple sugars and are
absorbed into the blood stream, eventually being converted into glucose. At this point it is useful to
explain how glucose is used within the body and the importance of glucose metabolism to fighters.
Glucose in the body
Whilst fat stores can be used as fuel for many cells in the body and at low exercise intensities, glucose
is the preferred energy source for the brain and almost completely takes over as muscle fuel during
periods of high intensity exercise. This is evident during times of low glucose availability (low
carbohydrate diets, fasting etc.) as brain functions are impaired, mood states alter and the capacity
for high intensity exercise is decreased. Given the importance of glucose as the primary and preferred
fuel source of the body, it is no wonder that our bodies have evolved intricate systems for regulating
the amount of glucose in the blood, in order to provide a constant supply of this nutrient. In order to
do this, our bodies have the ability to store excess glucose when intake is more than what is
immediately required as well as the ability to access these stores when blood levels begin to drop.
This is accomplished through the release of hormones which keep blood glucose levels within the
appropriate range.
The human body has two primary glucose storage sites; 1- the liver (which acts as a fuel tank to store
excess blood glucose and to release stored glucose back into the blood stream when levels begin to
fall) and 2 – muscle cells (which act as a local fuel tank, storing glucose to be released for muscular
energy production during high intensity exercise). Any time when you have not eaten carbohydrates
for several hours or more, your body is releasing the hormone glucagon, which triggers the release of
glucose from the liver into the blood stream. Any time you eat carbohydrates, the rise in blood sugar
(above what is required), triggers the release of insulin which signals the liver and muscle cells to ‘take
up’ and store the excess glucose, to be used at a later time. The figure below illustrates the path of
glucose from its storage form in plants, to its digestion in humans, to its storage in muscle and liver
and its release.
Combat sports nutrition
40
1.
Simple sugar (glucose)
2.
Simple sugars linked to form
carbohydrate
3.
Carbohydrate broken down to
simple sugars in digestion
4.
Simple sugars stored as glycogen
in the liver and muscles
5.
Glycogen broken down and
released back into blood stream
as glucose or to provide energy for
muscle contraction
Carboydrates and exercise intensity
As stated earlier, carbohydrates form the predominant fuel source for high intensity exercise. This is
because carbohydrate can be converted into energy both in the presence of oxygen (aerobically) and
without oxygen being present (anaerobiccally), which is the case during high intensity exercise. In
contrast to carbohydrate, fat can only be broken down aerobically. The human body has a limited
ability to deliver oxygen to working muscles and remove waste products which is dependant on
mulitple factors, namely genetics and fitness level. For example, if you get out of your chair right now,
step out side and begin walking, this exercise can be completely fueled by the breakdown of fat. Let’s
say you begin to walk faster, the energy requirement of the acitivty increases, you begin to breathe in
more air, deliver more oxygen to your muscles and produce more energy to match the requirements.
Combat sports nutrition
41
As a fast walk turns into a jog the energy requirements continue to rise and the whole process
increases (more air is breathed in, more oxygen is delivered to muscles, more fat is broken down,
more energy is produced). However now some stored glucose is released from glycogen stores and
enery from the breakdown of carbohydrates is produced alongside the energy produced from fat in
order to satisfy the increased fuel requirements. As the exercise intensity increases and the fuel
demands grow larger still, the ability for the muscles to derive all of the required energy from the
breakdown of fat and carbohydrates in the presence of oxygen declines – and anaerobic carbohydrate
energy production begins (breakdown of carbohydrates without oxygen). As fuel demands increases
even further we reach a point when carbohydrates are generating close to 100% of the required
energy, much of which is being produced in the absence of oxygen. This is a handy feature of our
muscles as it allows us to perform very high intensity exercise when needed. The ‘downside’ to this is
that exercise at this heightened intensity cannot be maintained for more long as when there is no
oxygen present, waste products accumulate, the acidity of the muscle increases and lactate causes
intense burning sensations in the muscle. This is often described as ‘feeling the burn’ and lactic acid
is blamed (although technically it is lactate, not lactic acid which is the culprit). The figure below
illustartes the crossover in fuel use from fat to carbohydrate as exercise intensity increases.
What about high GI and low GI carbohydrates?
The GI or glycaemic index of a food, refers to how quickly the carbohydrates in that food appear in
the blood as glucose following its consumption. High GI foods such as sports drinks, white bread and
candy will quickly be converted into blood glucose, providing rapid energy. Conversely, low GI foods
like vegetables, airy products, legumes etc. will take longer to be digested, absorbed and appear in
the blood as glucose. The figure below displays the blood glucose response to a high and low GI food.
Combat sports nutrition
42
It is important to note that although 50 g of glucose from a high GI food may appear more quickly in
the blood than 50 g of glucose from a low GI carbohydrate, 50 g of glucose from either source is still
50 g of glucose and provides the same energy content and will restore glycogen in the same manner
once fully absorbed and utilised. Therefor in terms of day to day total carbohydrate intake the GI of
food will have minimal effect; however there are situations where foods of differing GI have a specific
advantage which will be discussed later. Also, in general, lower GI carbohydrate containing foods
provide more nutrients than higher GI food, so the majority of many athletes’ carbohydrates will end
up being low GI. The table on the following page displays the GI values of various foods. A rating of
55 or less is considered low GI, 55-69 is moderate and 70 or higher is considered high GI (however
these are arbitrary cut off values, and it GI should be used more as a scale than a set of categories)..
The GI of foods is calculated by feeding a subject enough of a particular food to provide 100g of
carbohydrate, then monitoring the blood glucose response over time. It does not take into
consideration the typical serving size of that food. For example a food like water melon although
having a high GI, does not have high carbohydrate content in a typical serve and it would take 1250g
of watermelon to provide 100g of carbohydrate. Whereas a food like chocolate, which has a low GI,
contains a relatively high carbohydrate content per typical serve and 100g of carbohydrate is found in
only 164g of chocolate. You should use the GI of a particular food along with all of the other nutrition
information to help inform your food selections. Hi GI foods are most useful when you need a quick
supply of rapid energy that will digest quickly (immediately before training, during training, inbetween back to back training session, between fights at a competition etc.).
Combat sports nutrition
43
Glycaemic index of common foods
Cereal and grain
GI
Fruit, vegetables and
legumes
GI
Dairy and dairy substitutes
GI
Pearled Barley
22
Broccoli
10
Full fat non-sweetened yoghurt
14
Wheat tortilla
30
Cauliflower
15
Artificially Sweetened Yoghurt
23
Spaghetti
32
Eggplant/Aubergine
15
Whole milk
31
Soya and Linseed bread
36
Raw Carrots
16
Skimmed milk
32
Meat Ravioli
39
Lentils, Red
21
Sweetened yoghurt
33
Heavy Mixed Grain bread
45
Cherries
22
Custard
35
Sourdough Rye bread
48
Plums
24
Chocolate milk
42
Wheat Pasta Shapes
54
Grapefruit
25
Soy Milk
44
Natural Muesli
40
Peaches
28
Full fat yoghurt with added fruit
46
Oat bran
50
Peach, canned in natural juice
30
Ice cream
62
Basmati rice
51
Apples
34
Rolled Oats
51
Butter Beans
36
Walnuts
15
Mini Wheats
58
Boiled Carrots
41
Cashew Nuts
25
Brown rice
58
Chick Peas
42
Nutella
33
Baked Potatoes
60
Frozen Sweet Corn
47
Milk Chocolate
42
Couscous
61
Kiwi Fruit
47
Corn Chips
42
Wholemeal Rye bread
62
Sweet Potatoes
48
Sponge Cake
46
Porridge Oats
63
New Potatoes
54
Nut & Seed Muesli Bar
49
Nutrigrain
66
Beans in Tomato Sauce
56
Jam
51
Shredded Wheat
67
Sultanas
56
Honey
58
White Bread
71
Bananas
58
Blueberry muffin
59
Bagel
72
Raisins
64
Ryvita
63
Bran flakes
73
Beetroot
64
French fries
75
Mashed potato
73
Pineapple
66
Donuts
76
Weetabix
74
Pumpkin
75
Water Crackers
78
Coco Pops
77
Watermelon
80
Instant mashed potato
80
Short Grain White Rice
83
Parsnips
97
Pretzels
83
Combat sports nutrition
Other foods
44
Hopefully by this stage you are convinced of the importance of carbohydrates for athletic performance
and are now starting to think “OK I get it, I need carbohydrates, but how much do I need?”
Carbohydrate requirements
How much carbohydrates a fighter needs, depends on fuel needs. These fuel needs will differ based
on; how often a fighter trains, how hard they train and what their body composition goals are (weight
maintenance, fat loss, muscle building). Training twice a day will require more carbohydrates then
only one session, a more intense session will require more carbohydrates than a less intense session,
a conditioning session will require more carbohydrates than a predominantly skills session, an athlete
wanting to drop body fat will require a lower total carbohydrate intake than an athlete wanting to
build muscle. The table below provides some guidelines for carbohydrate intake, described in terms
of how many grams of carbohydrate per kilogram of bodyweight.
Daily carbohydrate intake guidelines
Situation
•
Low carb intake
Intake
Moderate intensity training sessions, 1 per day
(wanting to maintain weight)
•
Fighter wanting to drop body fat
•
Moderate intensity training sessions, 2 per day
3-5g/kg/day
(wanting to maintain weight)
•
Moderate carb intake
High intensity training sessions, 1 per day
(wanting to maintain weight)
•
Moderate intensity training sessions ,1 per day
5-7g/kg/day
(wanting to put on muscle)
•
High intensity training sessions, 2 per day
(wanting to drop body fat)
High carb intake
Very high carb intake
•
High intensity training sessions, 2 per day
(wanting to maintain weight)
•
High intensity training sessions, 2 per day
(wanting to put on muscle)
7-10g/kg/day
10-12g/kg/day
It is important to note that the above guidelines are great starting points, however it is good practice
to fine tune your intake. Most fighters will be consuming somewhere between the moderate to high
carbohydrate guidelines above during regular training periods, and somewhere between low to
moderate when trying to lose body fat. Intakes lower than about 4g/kg, or higher than about 8g/kg
are generally only for those very resistant to weight loss or gain.
Take note of training quality, fatigue levels, body fat and muscle mass changes and revise your intake
accordingly. Furthermore, as fuel needs change from day to day and session to session, carbohydrate
Combat sports nutrition
45
intake should change also. If you are in a period of heavy training (twice a day) and you are already
close to fight weight, then you maybe consuming 7g/kg/day up until 2 weeks before you fight. During
the tapering period, your training volume will likely decreases dramatically and carbohydrate intake
will need to be reduced as well. Similarly throughout the course of a normal week a ‘heavy day’ will
require more carbohydrates than a ‘light day’ which will require more carbohydrates than a rest day.
Carbohydrate timing
We have discussed how carbohydrate intake should fluctuate from day to day to reflect training needs,
taking it a step further it is good practice to consume carbohydrates timed around training sessions.
Consuming carbohydrates before training will help provide blood glucose and top up glycogen stores.
It is important to state that larger meals and snack and those that contain more fibre, fat and are lower
GI will require longer to be digested and absorbed and therefor may result in stomach upset if eaten
too close to the beginning of training. It is necessary to experiment with different foods to see what
is comfortable and what result in good performance. Practically this means consuming a meal
containing 50-100g of carbohydrate around 3-4 hours before training or a ‘lighter’ snack containing
50g of carbohydrate 1-2 hours before training. The exact amount will depend on your energy
requirements, body weight and body composition goals.
Consuming carbohydrate soon after training is finished is important to replace lost glycogen stores.
In fact, many metabolic alterations occur during and after exercise which leave the muscle extra
sensitive to both protein and carbohydrate ingestion. Consuming another 50-100g of carbohydrates
soon after training will help to quickly replenish glycogen stores and begin the recovery process. Once
again the exact amount will depend on your energy requirements, body weight and body composition
goals.
Timing, intake and body composition goals
For many fighters, their body composition goals (fat loss, muscle gain, weight maintenance) will be
the deciding factor in how to best distribute their carbohydrate intake. In general, our number one
priority should always be training quality, so we do not want to sacrifice our pre training carbohydrates
and where possible our post training carbohydrates. The only time when this may be compromised is
when making weight is the main consideration and the fighter has not been disciplined enough to
begin fat loss strategies ahead of time, has left it far too late and is in in ‘disaster mode’. Now the
number one priority is to get the weight down and training quality must be sacrificed, as if the fighter
does not make weight, then there is no fight.
For the fighter who is simply trying to maintain body weight, who trains once per day and eats 5 meals
(3 meals and 2 snacks), it makes sense to consume carbohydrates at every feeding, with larger
carbohydrate serves timed before and after training compared to the rest of the day.
For the same fighter attempting to put on muscle mass, they should increase carbohydrate intake for
each feeding, still paying attention to consume at least the same amount of carbohydrates before and
after training as for other meals (if not more).
When this fighter is attempting to reduce body fat, they should keep the carbohydrate intake before
and after training as it was and reduce carbohydrates from their other feedings.
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46
To reiterate, the most important times to consume carbohydrates in order of importance are:
1.
2.
3.
4.
5.
Pre training meal/snack
Post training meal/snack
Pre, pre training meal/snack
Post, post training meal/snack
Meals/snacks on non-training days
Therefore if you have to reduce carbohydrates (in addition to fat and total energy) in order to drop
body fat, you should begin with point 5 on the above list and work your way up, preserving
carbohydrate intake around training sessions.
Carbohydrate sources in the diet
When people think of carbohydrates in the diet, they only think of cereals and grains such as; bread,
pasta, rice, breakfast cereals, biscuits and other like foods. In reality carbohydrates are found in many
different forms and other major contributors of carbohydrates to most people diets include, fruit,
dairy products, legumes, vegetables, pastries, candy and many other sources. Similar to as was
discussed with protein, it is important to consider what other nutrients are found in carbohydrate
containing foods. Some foods, such as wholemeal bread, pasta, rice, dairy, fruits and vegetables are
nutrient dense carbohydrate sources, whilst others such as candy, soft drink, and biscuits etc. are
energy dense, nutrient poor carbohydrate sources. These energy dense, nutrient poor carbohydrate
sources can still serve a purpose for athletes with high energy needs who are already consuming
adequate amounts of fibre, protein, vitamins and minerals for other sources, and who simply need
extra energy and extra carbohydrates to fuel training. The following table outlines different
carbohydrate sources and their potential uses.
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Carbohydrate sources
Nutrient-dense
Should be the majority
of intake
Description
Example food sources
These foods provide not
only carbohydrate but
needed vitamins and
minerals, fibre, protein and
other nutrients. They
provide the best ‘value’
carbohydrate sources
Breads and cereals, grains (rice, pasta, quinoa, oats, high
fibre breakfast cereals etc.), fruit, starchy vegetables
(e.g. potato, corn, sweet potato, taro etc.), legumes
(kidney beans, black beans etc.) and low-fat dairy
products
These foods contain
predominantly
carbohydrates, often as
simple sugars and high GI,
with minimal other
nutrients.
Candy, lollies, carbohydrate supplements (gels sports
drinks, bars), soft drinks, low fat desserts, biscuits and
bars etc.
These foods are high in
energy, carbohydrates and
fat with minimal other
nutrients.
Ice cream, desserts, cakes, pastries, French fries, potato
chips, chocolate etc.
Energy dense,
nutrient-poor
May be used to meet
high energy demands or
as a quick energy
source, providing
minimal discomfort and
digestion time close to
training time
High-fat carbohydrate
Should generally be
avoided by fighters
Nutrient dense carbohydrate food sources and alternatives
Given that all carbohydrates are eventually broken down into glucose in the body, and we need to
consume a variety of foods in order to obtain all the different vitamins and minerals, a fighter can pick
from a variety of different carbohydrate sources in order to meet their needs. It is recommended to
consume some cereal and grain sources, some fruit and some vegetable sources as well as some dairy
sources of carbohydrates, however as long as you are selecting nutrient dense sources of
carbohydrates, don’t become too concerned with the relative ratios of where your carbohydrates are
coming from. The table below compares some common nutrient dense carbohydrate sources.
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Macronutrient composition of nutrient dense carbohydrate sources
Food
1 large
slice
wholemeal
bread
½ cup
cooked
pasta
½ cup
cooked
rice
100 g red
kidney
beans
250 mL
skim milk
165 g
medium
apple
150 g
medium
potato
Protein
4g
3g
2g
7g
11g
1g
3g
Carbohydrate
15g
21g
25g
14g
13g
19g
17g
Fat
1g
0g
0g
0g
0g
0g
0g
Energy
355 kJ /
85 kcal
401 kJ /
96 kcal
451 kJ /
108 kcal
351 kJ /
84 kcal
390 kJ /
96 kcal
334 kJ /
80 kcal
334 kJ /
80 kcal
The point here is that carbohydrate containing foods are somewhat interchangeable and it pays to be
flexible with your eating habits, especially when travelling overseas, when you are away from home
or any other time you do not have access to your routine foods. Looking at this table above it is easy
to see how a fighter can mix and match carbohydrate foods and protein foods (see the table in the
protein chapter) in order to construct suitable pre and post training meals and snacks. For example,
two slices of bread and some lean meat will provide 290 kcal, 30 g carbohydrate and around 25g
protein, similarly, 2 cups of skim milk and a piece of fruit would provide 272 kcal, 43 g of carbohydrate
and 20 g of protein. The following table displays sources of 25 g of carbohydrates from the different
food groups, so you can start to visualise what 25 g of carbohydrate looks like.
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Different food sources of 25 g of carbohydrate
Cereal and grains
Amount
Fruits and vegetables
Amount
'Muesli' flake breakfast cereal
30 g (1/2 – 3/4
cup)
Fruit stewed/canned in light syrup
260 g (1 cup)
Porridge - made with milk
170 g (3/4 cups)
Bananas
1 medium-large
Porridge - made with water
270 g (1.25
cups)
Large fruit (mango, pear, grapefruit etc.)
1/2 or 1
Rolled oats
45 g (1/2 cup)
Medium fruit (orange, apple etc.)
1 or 2
Bread (all types)
50 g (1 thick or
2 thin slices)
Small fruit (nectarine, apricot etc.)
2 or 3
Bread rolls
50 g (1/2 large
or 1 medium)
Potato / Sweet potato
175 g (1-2
medium)
Wrap/pita/chapatti
70 g (1)
Corn cob / kernels
150 g (1 cob)
English muffin
60 g (1 full
muffins)
Green Beans
900 g (7 cups)
Rice, boiled
80g (1/2 cup)
Baked beans
220 g (1/2 large
can)
Pasta or noodles, boiled
100 g (3/4 cup)
Lentils
200 g (1 cup)
Rice cakes
3 thick or 5 thin
Sultanas and raisins
35 g (2 Tbsp.)
Crisp breads and dry biscuits
3 large or 12
small
Dried apricots
55 g (10 halves)
Dairy
Amount
Candy and sweets
Amount
Milk
500 ml
Sugar
25 g
Flavoured milk
270 ml
Jam
1.5 Tbsp.
Custard
150 g (2/3 cup)
Honey
1.5 Tbsp.
'Diet' yoghurt and natural yoghurt
400 g (2 tubs)
Chocolate
40 g
Flavoured non-fat yoghurt
1750 g (1 tubs)
Ice cream
125 g (5 Tbsp.)
Rice pudding/creamed rice
150 g (2/3 cups)
Jubes and jelly babies
30 g
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Chapter summary / practical application
Carbohydrates are the primary fuel source for high intensity exercise. If you do not have enough
carbohydrates to fuel your training, performance will suffer. The human body has the ability to store
carbohydrates in muscle to be used at a later time for a convenient energy source. Carbohydrates are
found not only in cereal and grain products, but also in vegetables, fruit, dairy, legumes and elsewhere
in the food supply and many carbohydrate containing foods also provide needed vitamins and
minerals. In this day and age, many people are ‘carbophobic’, advocate low carb diets or are confused
about the importance of carbohydrates. In the past (particularly for endurance sports) many
dietitians, nutritionist and sports scientists suggested ‘the more the better’ when it comes to
carbohydrates. In this day and age, science has helped us guide recommendations and we now realise
total carbohydrate intake should increase and decrease and when best to eat them changes relatively
to training loads. The following should provide a good place to start and help you to fine tune your
carbohydrate intake. Remember to re-assess as you go. Use your fatigue levels, training quality and
body fat/muscle mass changes to guide you.
Firstly, let’s ensure your carbohydrate timing is appropriate:
1. Make sure you are consuming at least 0.5-1g of carbohydrate per kg of body weight within
1-4 hours before training and again within the 2 hours following training. For sessions which
last over 90 minutes and are exceptionally intense 2-4g of carbohydrate per kg before
training should be consumed (unless one is aggressively targeting body fat loss)
2. If you are feeling like you are ‘hitting the wall’ and fatigue towards the end of training
sessions, either your total daily carbohydrate intake needs to increase, or you may benefit
from increasing your pre training carbohydrates. Begin by increasing pre (or even during)
training carbohydrates, followed by post training carbohydrates
Now we can focus on carbohydrates in relation to body weight/body composition goals:
The easy option
1. Identify your body composition goals (lose weight, maintain weight, put on weight)
a. If you want to lose weight, firstly reduce dietary fat (see the chapter on fats and the
practical application section). If you have reduced fat as much as possible (to the
lower limit of recommendations) and your protein intake is not more than is needed
and fat loss is not occurring you can begin reducing carbohydrates. First reduce
carbohydrates from meals on rest days, followed by meals/snacks which are not
before or after training sessions. Give this some time (1-2weeks) before reducing
further if required
b. If you want to maintain weight and your protein intake is appropriate, and your fat
intake is within the moderate range (see the chapter on fats), then your
carbohydrate intake is probably adequate – you should focus on carbohydrate
timing
c. If you want to put on weight you can begin increasing carbohydrate intake (start by
doubling your carbohydrate serves following training). If this approach fails to
increase weight you can begin increasing carbohydrates at other meals and snacks
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The detailed option
1. Ensure your protein and fat intake is appropriate (read the chapters on fat and protein).
2. Calculate how much carbohydrates you are eating per day (use the tables in this chapter
and/or read food labels)
a. If your carbohydrate intake is within the ranges suggested in this chapter and your
training quality feels good, then your intake is appropriate and you can focus on
timing
b. If your carbohydrate intake is lower than the recommended ranges or you tend to
fatigue during training (or you generally feel training quality is poor), you can most
likely benefit from increasing your intake (you may need to exchange some fat or
protein)
3. Identify your body composition goals (lose weight, maintain weight, put on weight)
a. If you want to lose weight, firstly reduce dietary fat (see the chapter on fats and the
practical application section). If you have reduced fat as much as possible (to the
lower limit of recommendations) and your protein intake is not more than is
needed, you can begin reducing carbohydrates. In regards to total carbohydrates,
we do not want them to fall below the lower limit of the ranges recommended in
this chapter (on training days). First reduce carbohydrates from meals on rest days,
followed by meals/snacks which are not before or after training sessions. Give this
some time (1-2weeks) before reducing further
b. If you want to maintain weight and your protein intake is appropriate, and your fat
intake is within the moderate range (see the chapter on fats), then your
carbohydrate intake is probably adequate – you should focus on carbohydrate
timing. If you feel like your training quality is not where it should be, you should
experiment with increasing total carbohydrates and remove some fat to
compensate
c. If you want to put on weight you can begin increasing carbohydrate intake towards
the upper end of the ranges suggested in this chapter (start by doubling you
carbohydrate serves following training). If this approach fails to increase weight you
can begin increasing carbohydrates at other meals and snacks
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Carbohydrate content of grains, cereals and breads
Food
Weight (g)
Common
measure
Carbohydrate (g)
Bagel
70-90 g
1 whole
35-50
Banana bread
60 g
1 slice
33
Barley, cooked
79 g
1/2 cup
22
Biscuits
27 g
2 1/2" biscuit
13
Bread, most types
20-40 g
1 slice
11-13
Bread, hotdog bun
43 g
1 bun
22
Bread, hamburger bun
43 g
1 bun
22
Bread, dinner roll
28 g
1 roll
15
Bulgur, cooked
182 g
1 cup
34
Cereals
30-55 g
1 serving
21-40
Cornbread
60 g
1 piece
29
Crackers
10 g
4 crackers
4-16
Couscous, cooked
157 g
1 cup
36
Croissant
57 g
1 whole
26
English muffin
57 g
1 muffin
25
Macaroni, cooked
140 g
1 cup
43
Muffin
57 g
1 muffin
19-28
Noodles/spaghetti
160 g
1 cup
40
Oat bran
12 g
2 Tbsp.
8
Pancake
38 g
1 pancake
11-14
Popcorn
8g
1 cup
6
Pita, white
60 g
1 pita
33
Rice cooked
195 g
1 cup
45
Stuffing
100 g
1/2 cup
22
Taco shell
13 g
1 shell
8
Tortilla
32 g
1 tortilla
12-17
Waffle
75 g
1 waffle
25
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Carbohydrate content of fruits
Food
Weight (g)
Common
measure
Carbohydrate (g)
Apple, dried
32 g
5 rings
21
Apple, no skin
110 g
1 cup
14
Applesauce, sweetened
255 g
1 cup
45
Applesauce, unsweetened
244g
1 cup
28
Apricot, raw
35 g
1 whole
4
Apricot, dried
18 g
5 halves
11
Banana
118 g
1 whole
27
Blackberries
72 g
1/2 cup
7
Blueberries
73 g
1/2 cup
10
Blueberries, sweetened
115 g
1/2 cup
25
Cantaloupe
160 g
1 cup
13
Cherries, raw
68 g
10 cherries
11
Dates
25 g
3 dates
19
Figs
38 g
2 figs
24
Grapefruit
123 g
1/2 fruit
13
Grapes
50 g
10 grapes
9
Honeydew melon
170 g
1 cup
15
Kiwi
76 g
1 medium
11
Mango
207 g
1 mango
31
Nectarines
136 g
1 nectarine
14
Papaya
304 g
1 papaya
33
Peach
98 g
1 peach
9
Pear
166 g
1 pear
26
Pineapple
47 g
1 slice
7
Raisins
14 g
1 packet
11
Strawberries
83 g
1/2 cup
6
Tangerine
84 g
1 tangerine
11
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Carbohydrate content of vegetables
Food
Weight (g)
Common
measure
Carbohydrate (g)
Artichoke
120 g
1 medium
14
Asparagus
60 g
4 spears
3
Avocado
29 g
1 Tbsp.
2
Beets
43 g
1/4 cup
4
Broccoli, cooked
156 g
1 cup
11
Broccoli, raw
88 g
1 cup
6
Brussel sprouts
155 g
1 cup
12
Cabbage
70 g
1 cup
4
Carrots, raw
55 g
1/2 cup
6
Cauliflower, raw
100 g
1 cup
5
Celery, raw
60 g
1/2 cup
2
Corn on the cob
63 g
1 ear
14
Corn, canned
210 g
1 cup
41-47
Cucumber, raw
104 g
1 cup
4
Eggplant
99 g
1 cup
9
Kale, cooked
65 g
1/2 cup
4
Leeks
26 g
1/4 cup
2
Lettuce
55 g
1 cup
2
Mushrooms, raw
17 g
1/4 cup
<1
Okra, cooked
80 g
1/2 cup
5
Olives
22 g
5 olives
1
Onion, cooked
26 g
2 Tbsp.
2
Parsnips
78 g
1/2 cup
13
Peas
80 g
1/2 cup
6-11
Peppers
10 g
1 ring
<1
Pickle
65 g
1 pickle
2
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Carbohydrate content of vegetables (continued)
Food
Weight (g)
Common
measure
Carbohydrate (g)
Potato
202 g
1 potato
43
Potatoes, mashed
210 g
1 cup
36
Potatoes, hash browns
48 g
1/2 cup
27
Snap Beans
135 g
1 cup
6-10
Spinach, raw
30 g
1 cup
1
Squash, summer, cooked
180 g
1 cup
8
Squash, winter, cooked
240 g
1 cup
18-24
Sweet potato
156 g
1 potato
28
Tomato
20 g
1 slice
<1
Carbohydrate content of beans
Food
Weight (g)
Common
measure
Carbohydrate (g)
Baked beans, canned
127 g
1/2 cup
24
Black beans, cooked
86 g
1/2 cup
20
Chickpeas
100 g
1/2 cup
16-22
Hummus
28 g
2 Tbsp.
4
Kidney beans
89 g
1/2 cup
20
Lentils
99 g
1/2 cup
20
Lima beans
60 g
1/2 cup
17
White beans, canned
131 g
1/2 cup
28
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Carbohydrate content of meats
Food
Weight (g)
Common
measure
Carbohydrate (g)
Egg
33-61 g
1 egg
<1
Bacon
19 g
3 slices
<1
Beef
any
any
0
Bologna
57 g
2 slices
3
Clams
90 g
6 clams
3-5
Chicken, meat only
44 g
1 drumstick
0
Chicken, battered & fried
72 g
1 drumstick
6
Chicken, flour & fried
49 g
1 drumstick
0.8
Crab
any
any
0
Crab, imitation
85 g
½ cup
13
Fish
any
any
0
Fish sticks, breaded
57 g
1 serving
12
Ham
57 g
2 slices
1-2
Hotdog
45 g
1 frank
1
Lamb
any
any
0
Lobster
any
any
0
Oysters
84 g
6 oysters
2
Pork
any
any
0
Shrimp
any
any
0
Shrimp, breaded & fried
45 g
6 large
5
Turkey, meat
any
any
0
Veal
any
any
0
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Carbohydrate content of nuts
Food
Weight (g)
Common
measure
Carbohydrate (g)
Almonds
14 g
12 nuts
3
Cashews
28 g
18 nuts
9
Macadamia nuts
14 g
6 nuts
2
Mixed nuts
28 g
18 nuts
6
Peanuts
14 g
14 nuts
2-3
Pecans
14 g
10 halves
2
Pine nuts
8g
1 Tbsp.
1
Pistachios
7g
11 nuts
2
Walnuts
14 g
7 halves
2
Peanut butter
16 g
1 Tbsp.
3
Carbohydrate content of fats
Food
Weight (g)
Common
measure
Carbohydrate (g)
Butter
14 g
1 Tbsp.
0.01
Cheese, cottage
226 g
1 cup
6-10
Cheese, cream
15 g
1 Tbsp.
1
Cheese, ricotta
62 g
1/4 cup
2-3
Cheese, (other types) average
28 g
1 small block
0.66
Cream, sour
15 g
1 Tbsp.
0.6
Lard
any
any
0
Margarine
14 g
1 Tbsp.
<1
Oils (all types)
any
any
0
Shortening
any
any
0
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Carbohydrate content of milk and yoghurt
Food
Weight (g)
Common
measure
Carbohydrate (g)
Milk, regular
250 g
1 cup
12
Milk, low fat
250 g
1 cup
12
Milk, skim
250 g
1 cup
12
Milk, chocolate
250 g
1 cup
26-30
Milkshake, thick
300 g
1 tall glass
56-64
Milk, soy, regular
250 g
1 cup
15
Yogurt, plain
227 g
1 tub
11-17
Yogurt, fruit
227 g
1 tub
43
Yogurt, frozen
144 g
1 cup
36
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Carbohydrate content of desserts
Food
Weight (g)
Common
measure
Carbohydrate (g)
Brownie
56 g
1 piece
36
Cake
64 g
1 piece
34-50
Cake, snack
43 g
1 piece
28
Cheesecake
80 g
1 piece
20
Cookie, oatmeal
15 g
1 cookie
9-17
Crust, graham cracker
30 g
1 piece
20
Crust, pie
16 g
1 piece
9
Doughnuts
13-60 g
1 doughnut
11140
Fudge
19 g
1 piece
41579
Graham cracker
14 g
2 squares
11
Ice cream
132 g
1 cup
30-38
Kit Kat
42 g
1 whole
27
m&m's, plain
7g
10 pieces
5
m&m's, peanut
20 g
10 pieces
12
Milky Way
61 g
1 bar
43
Pastry
71 g
1 pastry
26-34
Pie, apple
155 g
1 piece
40-57
Pie, chocolate
113 g
1 piece
38
Pie, coconut
104 g
1 piece
31
Pie, lemon meringue
113 g
1 piece
53
Pie, pecan
122 g
1 piece
64-67
Pie, pumpkin
155 g
1 piece
40
Snickers
57 g
1 bar
35
Marshmallows
50 g
1 cup
41
Nestle Crunch
44 g
1 bar
29
Reece's Peanut Butter Cups
45 g
2 cups
25
Yogurt, frozen
144 g
1 cup
36
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Carbohydrate content of beverages
Food
Weight (g)
Common
measure
Carbohydrate (g)
Apple juice, unsweetened
248 g
1 cup
28
Coffee
any
any
0
Cranberry juice
253 g
1 cup
34
Grape juice
250 g
1 cup
31
Hot cocoa
206 g
1 cup
24
Lemonade
248 g
1 cup
18-26
Orange juice
249 g
1 cup
28
Soda pop
355 g
1 can
32-46
Soda pop, diet
355 g
1 can
0-1
Tea
178 g
1 cup
<1
Tomato juice
243 g
1 cup
10
Water
any
any
0
Alcohol
Beer, light
354 g
1 bottle
6
Beer
355 g
1 bottle
13
Daiquiri
60 g
1 glass
4
Gin
42 g
1 shot
0
Rum
42 g
1 shot
0
Vodka
42 g
1 shot
0
Whiskey
42 g
1 shot
0
Dessert wine
103 g
1 glass
12-15
Table wine
103 g
1 glass
3
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Carbohydrate content of condiments, ingredients and sweeteners
Food
Weight (g)
Common
measure
Carbohydrate (g)
Condiments
Creamer
2g
1 serving
1-2
Chocolate syrup
19 g
1 Tbsp.
12
Gravy
60 g
1/4 cup
3
Honey
21 g
1 Tbsp.
17
Ketchup
15 g
1 Tbsp.
4
Jam/Jelly
20 g
1 Tbsp.
13
Mustard
5g
1 tsp
<1
Ingredients
Baking powder
5g
1 tsp
2
Baking soda
4.6 g
1 tsp
0
Cream of tartar
3g
1 tsp
1.85
Spices
1-2 g
1 t-1 T
1
Yeast
4g
1 tsp
1.65
Lemon juice
24 g
1/2 lemon
2
Lime juice
19 g
1/2 lime
2
Buttermilk
61 g
1/4 cup
3
Sweeteners
Sweetened condensed milk
77 g
1/4 cup
42
Coconut, dried & sweetened
18 g
2 Tbsp.
6
Sugar, brown
3.2 g
1 tsp
3
Sugar, granulated
4.2 g
1 tsp
4
Sugar, powdered
8g
1 Tbsp.
8
Syrup, chocolate
19 g
1 Tbsp.
12
Syrup, corn
20 g
1 Tbsp.
15
Syrup, maple
20 g
1 Tbsp.
13
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Fats
Fat is a necessary part of the human diet and serves both structural and metabolic roles. Humans
require some dietary to enable the absorption of the fat soluble vitamins, A, D, E and K. Dietary and
body fat play a role in maintaining healthy hair and skin, maintaining body temperature, insulating
organs against shock, are incorporated into cell membranes and are required for optimal cell function.
There are many different fats required for different metabolic processes and these fats are classified
according to their chemical structure. Most people have heard of saturated and unsaturated fats yet
may not be familiar with what this actually means. Put simply, fats (or fatty acids) have chains of
carbon atoms (C) and a saturated fatty acid is entirely ‘saturated’ with hydrogen atoms (H), see below.
In an unsaturated fatty, one or more of the carbon to carbon bonds are missing hydrogen atoms and
therefore are ‘unsaturated’. Fatty acids with only one unsaturated bond are mono-unsaturated fatty
acids, whereas when more than one bond is missing hydrogen atoms then it is considered polyunsaturated. The different structure of the various fatty acids results in different functions within the
body, including the transport of cholesterol throughout the blood stream.
Humans are able to produce most of the different fats required from a variety of differing dietary
intakes. However two of the required fats cannot be synthesized by humans and must be consumed
in the food we eat. These fats are alpha linolenic acid (an omega 3 fat) and linoleic acid (an omega 6
fat) – the essential fatty acids (EFA’s). These nutrients are much like vitamins in the sense that they
are essential for life, cannot be produced in the body and must be obtained from the diet. In fact
when they were first discovered to be essential they were termed ‘Vitamin F’, however based on their
chemical structure they were later classified as essential fatty acids.
The following table displays the different types of fats found in the human diet, their sources, brief
information on their effects in the body and intake guidelines.
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63
Dietary fats
Type of fat
Dietary sources
Monounsaturated
fats
Polyunsaturated
fats
Animal fats, vegetable oils,
avocado, olives, nuts and seeds
Omega 3
Omega 6
Fish and fish oil, some animal
fats, flaxseeds and flaxseed oil,
walnuts
Vegetable oils, nuts and seeds
Comment
Neutral or protective against
cardiovascular disease risk. No
absolute requirement guidelines.
Monounsaturated fats should be
used to replace saturated and
omega 6 polyunsaturated fats
Includes alpha linolenic acid,
essential fatty acid. Intake should be
at least 0.5-1% of total energy
intake. Ratio of omega 3 : omega 6
important.
Omega 3 fats should be used to
replace saturated and omega 6
polyunsaturated fats
Includes linoleic acid, essential fatty
acid. Intake should be at least 3-5%
of total energy intake. Ratio of
omega 3 : omega 6 important.
Omega 6 fats are prevalent in the
food supply and it is easy to meet
requirements.
Saturated fats
Animal products (meat, dairy,
eggs), coconut products
(coconut flesh, oil, milk, cream),
palm oil
Moderate amounts in the context of
a balanced diet seem to be fine.
Excess can be detrimental to
cardiovascular disease risk. Intake
should be less than 10% of total
energy intake.
Saturated fats should be consumed
in small amounts.
Trans fats
Processed vegetable fats and
oils
Increase LDL ‘bad’ cholesterol,
decrease HDL ‘good’ cholesterol,
increase blood triglycerides and
promote inflammation.
Trans fats should be avoided.
It is hard to give exact recommendations on the minimum amount of total fat required, or indeed the
upper limit of fat tolerable for human health. Many people advocate high fat or low fat diets, when
in reality the human body can sustain itself off a wide variety of fat and macronutrient intakes. What
is known however is that there is a requirement for some dietary fat in order to allow sufficient
absorption and transport of fat soluble vitamins and this is somewhere around 10% of total energy
intake. In terms of essential fatty acids, at least 0.5-1% of total energy should be in the form of omega
3 and at least 3-5% of total energy should be in the form of omega 6. Saturated fat intakes of higher
than 10% of total energy have been linked with increased risk of heart disease. Trans fats should be
avoided altogether (this will be discussed shortly). Lastly, in order to ‘save room’ for protein and
carbohydrates, a fighters total daily fat intake should not exceed around 30-35% of total energy intake
Combat sports nutrition
64
and this will be even lower for those trying to drop body fat. The table below displays suggested fat
intakes for fighters of different energy requirements.
Fat requirements/limits for fighters with different energy requirements
Daily energy intake
Total fat (range)
2000 kcal / 8,360 kJ
3000 kcal / 12,540 kJ
4000 kcal / 16,720 kJ
Daily fat intake (g)
Daily fat intake (g)
Daily fat intake (g)
22
-
Min
78
33
Max
Min
-
117
44
Max
Min
-
156
Max
Omega 3 (minimum)
1.1
-
2.2
1.7
-
3.3
2.2
-
4.4
Omega 6 (minimum)
6.7
-
11.1
10.0
-
16.7
13.3
-
22.2
Saturated fat (maximum)
Less than 22
Less than 33
Less than 44
Total fat intake
For most fighters, total fat intake should be in the middle of the range presented in the table above.
This is because once you subtract the energy required to achieve a sufficient protein and carbohydrate
intake little is left for fat, therefor the focus should be on the right types of fat (i.e. ensuring you are
consuming enough EFA’s in the right ratio). For example:
•
•
•
•
•
•
An 80kg fighter, trying to develop strength and power, whilst maintaining current body weight
Hypothetically, energy requirements/intake are 3000 kcal per day
Protein, 1.7g per kg (136 g protein) x 4 kcal per gram = 544 kcal
Carbohydrate, 5g per kg (400g carbohydrate) x 4 kcal per gram = 1600 kcal
3000 kcal (total energy intake) – 544 kcal (protein) – 1600 kcal (carbohydrate) = 856 kcal
856 kcal / 9 kcal (energy in 1 g of fat) = 95 g of total fat per day
For fighters attempting to drop body fat and therefor needing to consume less energy, fat intake
should be decreased towards the lower end of the ranges presented above (whilst making sure to still
consume adequate EFA’s). This can be achieved by:
•
•
•
•
•
•
Selecting lean meats and removing all visible fat and skin
Selecting low fat dairy products
Minimising the use of oils, butter, margarine
Avoiding snack foods, pastries, chocolate, chips, crisps etc.
Limiting intake of all fat containing foods, even ‘healthy fats’ (nuts, avocado, oils etc.)
Ensure to still consume at least the minimum amount of omega 3, omega 6 and total fat
Fighters with large energy intakes, fighters trying to add weight, or those who struggle to eat enough
food (and lose weight without trying) can consume higher amounts of fat.
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65
Trans fats
Very small amounts of trans fats occur naturally in some foods, however the vast majority of trans fats
people consume are made from processed vegetable oils. The processing method used to create trans
fats is known as hydrogenation and this process makes vegetable oils which were liquid at room
temperature, solid, more stable and provides food manufactures greater applications for vegetable
fats. These fats have been shown in research studies to be very destructive to cholesterol profiles and
increase peoples risk for heart disease. These are the worst type of fat and should be avoided as much
as possible. Common sources of trans fats are listed below, however you should check the nutrition
information on the label of packaged foods for clarification as different manufactures include different
ingredients in these common foods:
•
•
•
•
•
•
•
•
•
•
•
Deep fried foods (spring rolls, chicken nuggets, frozen hash browns, French fries)
Ready to eat frozen foods (quiche, burritos, pizza, pizza pockets, French fries, egg rolls,
veggie and beef patties)
Hard (stick) margarine and shortening
Commercially baked goods (donuts, Danishes, cakes, pies)
Convenience foods (icing, puff pastry, taco shells, pie crusts, cake mixes)
Toaster pastries (waffles, pancakes, breakfast sandwiches)
Oriental noodles
Snack puddings
Liquid coffee whiteners
Packaged salty snacks (microwave popcorn, chips, crackers)
Packaged sweet snacks (cookies, granola bars)
Saturated fats
Saturated fats are solid at room temperature (with the exception of palm and coconut fats). Excess
consumption of saturated fats has been linked to poor cholesterol profiles and increased risk of heart
disease. The human body can make all the saturated fat it requires so in reality these fats can be
avoided altogether, however consuming below 10% of total energy intake from saturated fats should
be fine for most people and can help meet basic total fat requirements. The take home message is
don’t treat them like poison however in general consume sparingly. By consuming lean meats and
low fat dairy to help meet protein, calcium, vitamin and mineral needs, you will consume small
amounts of saturated fat, for example: if you were to eat one serve of lean red meat plus 2-3 serving
of dairy you would likely consume 5-8 g of saturated fat (3g per 100g of meat, 0.5-2g per serve of
dairy, depending on food). If you add butter to foods you will consume likely a lot more than this.
Monounsaturated fats
Monounsaturated fats are liquid at room temperature and their consumption has been linked to lower
rates of heart disease and favourable cholesterol profiles. This is partly because diets which contain
relatively higher amounts of monounsaturated fats (and polyunsaturated fats) will usually contain less
saturated and trans fats as a result. Whilst there is no set recommendation for their intake, any fats
in addition to the baseline EFA’s intake should primarily come in the form of monounsaturated fats.
Furthermore, foods which contain these fats generally come packed with other needed nutrients.
Olive oil is rich in monounsaturated fatty acids, as are many other vegetable oils and most nuts and
Combat sports nutrition
66
seeds. If you were to eat ¼ cup of nuts and 2 teaspoons of olive throughout the day you would
consume around 19g of monounsaturated fats (10g per ¼ cup nuts and 4.5g per teaspoon of olive oil).
Polyunsaturated fats
Polyunsaturated fats, like monounsaturated fats are liquid at room temperature and their
consumption has been linked to lower rates of heart disease and favourable cholesterol profiles.
These fats include the omega 3’s and omega 6’s (and the EFA’s) and the ratio of omega 6 : omega 3 in
the diet appears to be more important than the absolute amounts of these fats. This will be discussed
shortly. Fish (and fish oil), some animal fats, walnuts and flaxseeds are all rich in omega 3
polyunsaturated fats whereas most nuts and seeds and some vegetable oils are good sources of
omega 6 polyunsaturated fats. If you were to eat ¼ cup of walnuts, 1 serve of oily fish and 2 teaspoons
of canola oil throughout the day you would consume roughly 19g of polyunsaturated fats (13g per ¼
walnuts, 1.5g per teaspoon canola oil and 3g per 200g salmon).
What fat is in that?
In general we should be aiming to; consume no trans fats, eat more poly and mono unsaturated fats
than saturated fats, and increase our omega 3 fat intake. The following figures display common foods
and what proportion of the fat in that food is saturated, monounsaturated and polyunsaturated.
Omega 6: omega 3 ratios will be discussed shortly.
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67
Combat sports nutrition
68
A closer look at Omega 3 and Omega 6 fatty acids
The essential fatty acids omega 3 and 6 are involved in a large variety of metabolic functions
throughout the body and some of the key roles they play are in cell growth, nervous system growth
and maintenance and also in the inflammatory process. The interaction between these two types of
fats is very important as they exert often opposing effects. For example, the omega 6 fatty acids
generally provide and inflammatory effect whereas omega 3’s display anti-inflammatory properties.
Both actions are required within the body, however striking the optimal balance is what is important.
The relative ratio of these two fats in the diet effect the ratio of them in body tissues and therefore
the roles they play within the body.
In the modern food supply and diets in developed countries there is a great deal more omega 6 than
there was 100 years ago, which has increased the omega 6:omega 3 ratio and the inflammatory
burden on the body, contributing to disease. There is now strong evidence to suggest that by
increasing omega 3 intake many of these diseases of inflammation are decreased. Even though the
omega 6: omega 3 ratio was better than it is now, the diets consumed by people 100 years ago are
still much higher in omega 6 than that of early humans. Hunter gatherer populations consume fats in
a ratio of roughly 1:1, with some consuming even more omega 3 to omega 6. Scientist are in debate
as to the ideal ratio of omega 6: omega 3, however like most things in nutrition there is probably a
range of intakes compatible with optimal health. Different scientific and health bodies around the
world provide different ratio recommendations, some as low as 1:1 and some up to 10:1. The current
intake of most people in developed countries is anywhere from 15:1 up to 25:1.
One final point to mention is that animal sources of omega 3 are converted into the most useful antiinflammatory compounds more efficiently than plant sources, therefor where possible; fighters
should ensure they include them in their diets (I.e. through the consumption of oily fish or fish oil
supplements). Plant sources of omega 3 are still beneficial as they still are metabolised to antiinflammatory compounds, just less efficiently. Furthermore the plant sources of omega 3 will take
the place of omega 6 fats in the diet so will still help lower the total omega 6: omega 3 ratio in the
diet.
The take home messages here are; 1-the ratio of omega 6: omega 3 is more important than the
absolute amounts (as long as the minimums are met), and 2-we should be eating more omega 3 fats
to balance out the omega 6’s which are prevalent in the food supply. The following tables display
animal and plant sources of omega 3’s and omega 6’s. In the right column the ratio of omega 6 :
omega 3 is displayed. As mentioned earlier we want to select fats with a lower omega 6 : omega 3
ratio (i.e. an omega 6 : omega 3 ratio of 2:1 is superior to 6:1). Fish oil supplements are a great way
to boost omega 3 intake.
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69
Animal sources of omega 3 and omega 6 fats
Food
Serving
Size
Omega 3
content (g)
Omega 6
content (g)
Omega 6 :
Omega 3
ratio
Salmon, cold water, fresh and frozen
110g
1.7
0.03
0.0 : 1
Sardines, canned in oil, drained
110g
1.8
4
2.2 : 1
Tuna, canned in water, drained
110g
0.3
Trace
0.0 : 1
Tuna, canned in oil, drained
110g
0.2
3
13.8 : 1
Cod, fresh and frozen
110g
0.6
0.1
0.1 : 1
Mackerel, canned, drained
110g
2.2
0.2
0.1 : 1
Swordfish, fresh and frozen, cooked
110g
1.7
0.3
0.2 : 1
Crab, soft shell, cooked
110g
0.6
0.1
0.0 : 1
Lobster, cooked
110g
0.1
0
0.2 : 1
Bluefish, fresh and frozen, cooked
110g
1.7
0.3
0.1 : 1
Salmon, canned, drained
110g
2.2
0.2
0.4 : 1
Smelt, rainbow
110g
0.5
0.2
0.4 : 1
Scallops, Maine, fresh and frozen
110g
0.5
0.1
0.2 : 1
Duckling meat
90g
0.3
0.1
0.2 : 1
Chicken thigh
90g
0.2
2.2
9.1 : 1
Turkey roast
90g
0.2
2.0
11.5 : 1
Fresh pork
90g
0.2
5.0
26.8 : 1
Pork loin
90g
0.1
1.8
29.6 : 1
Cured pork (ham)
90g
0.1
0.5
9.5 : 1
Beef brisket (lean)
90g
trace
0.3
11.8 : 1
Beef chuck
90g
0.2
0.5
2.1 : 1
Beef ribs
90g
0.3
0.6
2.3 : 1
Minced beef (lean)
90g
trace
0.2
5.6 : 1
Beef eye fillet
90g
0.1
0.3
2.6 : 1
Veal loin
90g
0.1
0.9
9.4 : 1
Lamb
90g
trace
0.3
9 :1
Venison
90g
0.1
0.5
5.8 : 1
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Plant and oil sources of omega 3 and omega 6 fats
Food
Serving Size
Omega 3
content (g)
Omega 6
content
(g)
Omega 6 :
Omega 3
ratio
Almonds, dry roasted
30g
0
3.5
1,000,000 : 1
Chia seeds
30g
1.7
0.5
0.3 : 1
Flax seeds
30g
1.8
0.4
0.2 : 1
Pecans, dry roasted
30g
0.3
6.4
22 : 1
Pistachios, roasted
30g
0.1
3.9
55.3 : 1
Pumpkin seeds, shelled
30g
0.1
5.4
107.8 : 1
Sesame seeds
30g
0.1
6.7
55.7 : 1
Walnuts
30g
2.6
10.8
4.2 : 1
Walnut oil
1 Tbsp. / 15g
1.4
7.2
5.1 : 1
Soybean oil, not hydrogenated
1 Tbsp.
0.9
7
7.5 : 1
Flax seed oil
1 Tbsp.
6.9
2
0.3 : 1
Canola oil
1 Tbsp.
1.3
2.8
2.2 : 1
Cod liver oil
1 Tbsp.
2.8
0.3
0.1 : 1
Olive oil
1 Tbsp.
0.1
1.1
13.4 : 1
Sardine oil
1 Tbsp.
3.7
0.5
0.1 : 1
Soybeans, dried, cooked
1/2 cup
0.5
3.8
7.4 : 1
Tofu, regular
110g
0.3
2.1
7.5 : 1
Spinach, fresh, cooked
1/2 cup
0.1
Trace
0.2 : 0
Green leaf lettuce, fresh, raw
1 cup
Trace
Trace
0.5 : 1
Red leaf lettuce, fresh, raw
1 cup
Trace
Trace
1.5 : 1
Chard, cooked
1/2 cup
0
Trace
0:0
Turnip greens, cooked
1/2 cup
Trace
Trace
0.5 : 1
Dandelion greens, cooked
1/2 cup
0.1
Trace
0.8 : 1
Kale, cooked
1/2 cup
0.1
0.1
0.9 : 1
Beet greens, cooked
1/2 cup
Trace
Trace
4.0 : 1
Combat sports nutrition
71
Chapter summary / practical application
Fats are the most energy dense of all the macronutrients; therefor diets high in fat are also generally
high in energy. For athletes trying to reduce energy intake in order to drop body fat, fat intake should
be decreased. Diets which contain less than 10% of total energy from fat may lead to fat soluble
vitamin deficiency, therefor we should not aim to completely eliminate fat from the diet. Two dietary
fats are essential as they are required by humans and they cannot be produced by the body; omega 3
and omega 6 fatty acids. It is the ratio of these two fats that is important for health and fighters should
aim to consume more omega 3 sources as omega 6 is already common in modern diets.
The easy option
1. Firstly, identify any trans fats in your diet, and remove them
2. Every day take at least 3 x 1000mg fish oil capsules or eat 200g of oily fish (such as salmon,
mackerel or trout etc.)
3. Identify your body composition goals (lose weight, maintain weight, put on weight)
a. If you want to lose weight, reduce some fat (switch to low fat dairy, choose lean
meats and remove all visible fat, use less oil, butter, margarine, fatty dressing, high
fat snack foods, takeaway foods, chocolate, ice cream etc.). If you do not lose
weight on this approach, you can reduce fat further
b. If you want to maintain weight keep fat intake as is
c. If you want to put on weight you can increase fat intake slightly (add avocado to
salads or sandwiches, eat more nuts, eat more oily fish)
4. See if you can ‘swap’ some saturated fats for monounsaturated fats or fats with lower
omega 6: omega 3 ratios
5. See if you can ‘swap’ some polyunsaturated fats/oils with higher omega 6: omega 3 ratios
for fats/oils with lower omega 6: omega 3 ratios
Combat sports nutrition
72
The detailed option
1. Firstly, identify any trans fats in your diet, and remove them
2. Ensure you are meeting the requirements for omega 3 and omega 6 (use the tables in this
chapter)
a. In regards to omega 3, it is recommended that you consume at least 3 x 1000mg fish
oil tablets each day or 200g of oily fish (such as salmon or trout). This will ensure
you meet omega 3 requirements and help improve the omega 6 : omega 3 ratio
3. Depending on your goals you may have to reduce your total fat intake, increase your total
fat intake, or simply ‘swap’ some fats
a. Fighters wanting to reduce body fat should decrease total fat intake
b. Fighters trying to add weight or those who struggle to eat enough food (and lose
weight without trying) can increase fat intake. Check to make sure you are eating
enough protein and carbohydrates first
c. Fighters who are trying to maintain body weight and who currently consume
adequate protein and carbohydrates should keep fat intake constant and ‘swap’
some fats
4. When reducing fat, begin by reducing saturated fats (animal fats / coconut fats/palm oils),
and polyunsaturated fats with high omega 6 : omega 3 ratios
5. When increasing fats, choose polyunsaturated fats/oils with low omega 6 : omega 3 ratios
or monounsaturated fats
6. Once you have reduced or increased total fat, you can ‘swap’ some saturated fats and/or
monounsaturated fats for polyunsaturated fats/oils with favourable omega 6: omega 3
ratios
7. Lastly once you think you have planned an appropriate intake of fats, do one last check that
you are meeting the minimum requirements for total fat, omega 3 and omega 6
Combat sports nutrition
73
Total fat content of cereal and grain foods
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Mixed-grain
1 slice
0.9
Rice cake
1
0.3
Rye
1 slice
0.9
Corn tortilla
1
1.1
White
1 slice
1
Taco shell
1
2.2
Bagel
1
1.4
Wheat flakes
1 cup
0
Graham cracker
1
1.3
Puffed rice
1 cup
0.1
English muffin
1
1.1
Bran flakes
1 cup
0.7
Brown-and-serve roll
1
2
Cornflakes
1 cup
0.7
Biscuit
1 small
5.1
Oatmeal, instant
1 pkg.
1.7
Waffles, frozen
2 square
7
Granola
1 cup
33.1
Spaghetti, cooked
1 cup
1
Chow mein noodles
1 cup
11
Egg noodles, cooked
1 cup
2
Rice, cooked
1 cup
1
Total fat content of nuts, seeds, legumes, fruits and vegetables
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Seeds (average, all)
1 Tbsp.
3-5
Tahini
1 Tbsp.
8
Chestnuts, roasted
1/2 cup
1.6
Almonds, dry-roasted, whole
1/2 cup
35.6
Cashews, oil-roasted
1/2 cup
31.4
Macadamia nuts
1/2 cup
49.4
Walnuts
1/2 cup
37.6
Pecans
1/2 cup
36.6
Pistachios, dry-roasted
1/2 cup
33.8
Brazil nuts
1/2 cup
46.4
Peanuts, oil-roasted
1/2 cup
35.7
Peanut butter
1 Tbsp.
8
Refried beans
1 cup
2.7
Soy beans
1 cup
12
Beans/legumes/lentils (average)
1 cup
1
Olives
10
5
Avocado
1 medium
20
Durian
1 cup
13
Other fruits (average)
1 medium
<1
Vegetables (average)
1 cup
<1
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74
Total fat content of dairy foods
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Cottage cheese, 1% fat
1/2 cup
1.2
Mozzarella cheese, light
30g
4.5
Parmesan cheese, grated
1 Tbsp.
1.5
Mozzarella cheese, full fat
30g
6.1
American cheese, singles
30g
2
Swiss cheese
30g
7.8
Swiss cheese, diet
30g
2
Brie cheese
30g
7.9
Cottage cheese, 4% fat
1/2 cup
4.7
Ricotta cheese, whole-milk
1/4 cup
8
Blue cheese
30g
4.9
Ricotta cheese, part-skim
1/4 cup
4.9
Feta cheese
30g
6
Colby cheese
30g
9.1
Yoghurt, plain, non-fat
1 cup
0.4
Cheddar cheese
30g
9.4
Yoghurt, plain, low-fat
1 cup
3.5
Cream cheese, regular
30g
9.9
Yoghurt, plain, whole
1 cup
7.4
Sour cream, cultured
1 Tbsp.
3
Skim
1 cup
0.4
Sour cream, imitation
1 Tbsp.
2.6
Low-fat, 1%
1 cup
2.6
Cream, heavy, whipping
1 Tbsp.
5.5
Low-fat, 2%
1 cup
4.7
Cream, light
1 Tbsp.
2.9
Whole, 3.3%
1 cup
8.2
Buttermilk
1 cup
2.2
Soy milk, regular
1 cup
6.2
Soy milk, low fat
1 cup
2.6
Total fat content of fats, oils, dressings and spreads
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Butter, whipped
1 tsp.
2.4
Butter, regular
1 tsp.
3.8
Margarine, diet
1 tsp.
1.9
Margarine, regular
1 tsp.
3.8
Mayonnaise, regular
1 tsp.
3.7
Mayonnaise, low fat
1 tsp.
0.9
Vegetable oil
1 tsp.
4.5
Tartar sauce
1 Tbsp.
8
Soy sauce
1 Tbsp.
0
Ketchup
1 Tbsp.
0.1
Cranberry sauce
1/4 cup
0.1
Yellow mustard
1 Tbsp.
0.6
Italian dressing, regular
1 Tbsp.
7.1
Italian dressing, low-calorie
1 Tbsp.
1.5
Ranch-style dressing
1 Tbsp.
6
Thousand Island dressing
1 Tbsp.
8.1
Chili sauce
1/4 cup
0
Barbecue sauce
1/4 cup
1.2
Tomato sauce, canned
1/4 cup
0.1
Marinara sauce, canned
1/4 cup
2.1
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75
Total fat content of meat, fish, poultry and tofu
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Pot Roast
90g
3.1
Pork Chops
90g
7.7
Lamb Chops
90g
4.2
Sirloin Steak
90g
6.8
Beef Liver
90g
4.2
Lean red meat (fat trimmed)
90g
3.0
Hot Dog (1 small, no bun)
90g
12.8
Bacon (5 slices)
90g
15.6
Veal
90g
5.9
Ground Beef
90g
22.6
Ham
90g
9
Italian Sausage
90g
31.3
Chicken Breast (no skin)
90g
1.2
Chicken Breast (w/ skin)
90g
9.3
Ground Turkey
90g
13.2
Turkey Breast (w/skin)
90g
3.5
Scallops
90g
0.6
Salmon
90g
3.8
Lobster
90g
0.5
Mussels
90g
3.8
Cod
90g
0.7
Whitefish
90g
6.4
Canned Tuna (w/oil)
90g
7
Canned Tuna (w/water)
90g
0.7
Tofu, firm
90g
5
Tofu, silken
90g
2
Total fat content of cakes, desserts, pastries and sweets
Food
Amount
Fat (g)
Food
Amount
Fat (g)
Sponge Cake
1 slice
3.1
White Cake, with icing
1 slice
11
Chocolate fudge, plain
1 oz.
2.9
Milk chocolate, with almonds
1 oz.
10.1
Gingersnap biscuit
1
0.6
Chocolate chip biscuit
1
2.2
Vanilla wafer biscuit
1
0.9
Brownie, with chocolate icing
1
5
Cupcake, no icing
1
3
Cupcake, with icing
1
6
Vanilla ice cream
1/2 cup
7.2
Vanilla ice cream, low fat
1/2 cup
4.2
Éclair, with custard and icing
1
13.6
Cheesecake
1 slice
16.3
Apple pie
1 slice
13.1
Pecan pie
1 slice
27
Chocolate pudding, low calorie
1/2 cup
1.9
Custard, full fat
1 cup
7
Chocolate pudding
1/2 cup
4
Custard, low fat
1 cup
2.5
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76
Dietary Fibre
Dietary fibre, sometimes referred to as roughage describes the components of plant foods which are
not digested along with the protein, carbohydrates and fats. Fibre either passes through the digestive
tract and is excreted or is fermented in the colon and helps balance pH and improve the gut bacterial
environment. Basically, there are two types of fibre, soluble and insoluble.
Soluble fibre dissolves in water and takes on a gel like consistency. This can help bind with cholesterol,
lowering levels in those with excess cholesterol and unfavourable blood lipid profiles. Additionally,
soluble fibre is fermented in the colon producing gases and active by products which have benefits
throughout the body. Soluble fibre tends to slow the transit of food through the gut.
Insoluble fibre refers to the structural components of plants and does not dissolve in water. Some
types of insoluble fibre are fermented in the colon and produce by products like soluble fibre, whilst
other types are inert and pass through the gut, absorbing water, adding bulk to stools and easing the
process of passing faeces. Insoluble fibre has the tendency to speed up the transit of food through
gut.
The benefits of dietary fibre are summarised below.
Soluble
fibre
Insoluble
fibre
Both types
of fibre
•Attracts water, forms viscous gel slowing food transit, delaying
absorption of glucose to stabilise blood glucose levels
•Lowers total cholesterol and LDL 'Bad' cholesterol
•Draw water into intestinal space, providing bulk to stools, easing the
passing of faeces
•Speeds up the transit of food, promoting regular bowel movements
•Provides bulk and volume to foods and meals without inceasing energy
content
•Adds to the feeling of fullness after consuming meals helping to
regulate appetite
•Improves the bacterial environment of the intestine and provides 'fuel'
for intestinal fermentation to produce beneficial by products
In addition to the specific benefits of fibre itself, most foods which are high in fibre also contain many
other vitamins and minerals as well as anti-oxidants and other beneficial compounds.
So how much fibre do I need?
It is recommended that females eat 25g of fibre per day and males eat 30g. If you were to eat 6 serves
of vegetables (1/2 cup per serve) and 2 pieces of fruit you would consume roughly 20g of fibre,
consisting of a mixture of soluble and insoluble fibres. Depending on how much carbohydrate serves
you consume (from wholegrain cereal and grain products) you would consume an extra 10-15g (for
example, 1 slice of whole-wheat bread = 2g, 1 cup brown rice = 3 g, 1 cup cooked oats = 4g). In addition
to grains, fruits and vegetables, fibre is also found in nuts and seeds. Read the tables at the end of
this chapter.
Combat sports nutrition
77
Chapter summary / practical application
We get fibre in our diets from eating the indigestible portions of plant foods. Fibre provides many
functions in regards gut health and promotes regular bowel movements. Furthermore, eating a diet
high in fibre can help stabilise blood glucose levels, lower harmful cholesterol and reduce the risk of
cardiovascular disease, bowel diseases and colorectal cancers. Strategies to help increase the fibre
intake in your diet include:
1. Eat a high fibre cereal in the morning such as oats, all bran or another cereal with around 5
or more grams of fibre per serve
2. Make sure to eat 6 or more serves of vegetables (1/2 cup per serve) and 2 pieces of fruit per
day
3. Take vegetable sticks for snacks so you have a low energy high fibre snack when you feel
like mindless eating
4. Ensure the bread and cereal products are all whole-wheat/ wholegrain (check the label as
some wholemeal breads are no better than white)
5. Replace any fruit juice serves for real fruit
6. Include fruit in your desserts (fruit and dairy desserts are nutrient, protein and fibre dense)
7. Eat the skins (where possible) of all fruits and vegetables
8. Add frozen vegetables to soups or other dinner meals
9. Eat fruit, vegetables, salad or beans at EVERY meal/snack
10. If you are currently eating a low fibre diet, gradually increase fibre along with fluid. Sudden
large increases in fibre can cause gastro intestinal upsets (which will eventually resolve)
Combat sports nutrition
78
Fibre content of vegetables and legumes
Food
Amount
Total
fibre (g)
Soluble
fibre (g)
Insoluble
fibre (g)
Beans, green, cooked
1/2 cup
2
0.8
1.2
Broccoli, raw
1/2 cup
1.5
0.1
1.4
Brussels Sprouts, Cooked
1/2 cup
3.3
1.4
1.9
Carrot, raw
1 medium
2.6
1.1
1.5
Cauliflower, raw
1/2 cup
1
0.4
0.6
Celery, raw
1/2 cup
0.9
0.2
0.7
Corn, cooked
1/2 cup
4.7
0.2
4.4
Lettuce, Butterhead
1 cup
1.3
0.6
0.7
Lettuce, Iceberg
1 cup
1
0.3
0.7
Lettuce, Romaine
1 cup
0.7
0.3
0.4
Peas, cooked
1/2 cup
4.4
1.2
3.2
Pepper, green, raw
1/2 cup
0.9
0.3
0.6
Potato, with skin
1 medium
2.4
0.6
1.8
Sweet potato, peeled
1 medium
3.4
1.7
1.7
Tomato
1 medium
1.3
0.3
1
Black-eyed peas
1/2 cup
4.1
0.5
3.6
Garbonzo beans
1/2 cup
4
1.2
2.8
Kidney beans
1/2 cup
8.2
3.6
4.6
Lentils
1/2 cup
4.5
0.7
3.8
Pinto beans
1/2 cup
10.3
3.9
6.4
Split peas
1/2 cup
3.4
1.1
2.4
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79
Fibre content of cereal and grain products
Food
Amount
Total
fibre (g)
Soluble
fibre (g)
Insoluble
fibre (g)
Pumpernickel bread
1 slice
2.3
1
1.3
Rye bread
1 slice
1.6
0.7
0.9
Sourdough bread
1 slice
0.7
0.2
0.5
White bread
1 slice
0.6
0.3
0.3
Whole wheat bread
1 slice
2.2
0.5
1.7
Brown rice
1/2 cup
1.8
0.2
1.6
White rice
1/2 cup
0.6
0.2
0.4
Wild rice
1/2 cup
1.3
0.2
1.1
Spiral pasta, cooked
1 cup
1.3
0.2
1.1
Spiral pasta, whole wheat. cooked
1 cup
3.7
0.7
3
All-Bran with Extra fibre
1/2 cup
15
1
14
Bran Buds
1/3 cup
10.7
2.8
7.9
Cherrios
1 cup
1.6
1
0.6
Corn Flakes
1 cup
0.7
0.4
0.3
Fibre One
1/2 cup
13
1
12
Oatmeal, cooked
1 cup
4
2.4
1.6
Shredded Wheat, small biscuits
1 cup
4.2
0.7
3.5
Total Raisin Bran
1 cup
6
0.9
5.1
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80
Fibre content of fruit, nuts and seeds
Food
Amount
Total
fibre (g)
Soluble
fibre (g)
Insoluble
fibre (g)
Apple, with skin
1 medium
2.7
1
1.7
Banana
1 medium
2.3
0.7
1.6
Grapes
1 cup
0.6
0.1
0.5
Orange
1 medium
2.5
1.6
0.9
Pear, Bartlett
1 medium
4
0.8
3.2
Prunes, dried
4 each
3.1
1.3
1.8
Strawberries
1 cup
1.6
0.6
1
Almonds
1/4 cup
3.9
0.4
3.5
Cashews
1/4 cup
1.1
0.6
0.5
Peanuts, dry roasted
1/4 cup
2.5
0.7
1.8
Walnuts
1/4 cup
1.4
0.5
0.9
Sesame seeds
1/4 cup
3.3
0.7
2.6
Sunflower seeds
1/4 cup
2.2
0.7
1.5
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Combat sports nutrition
82
Fluid
Although differences exist between people of differing age, gender and body composition, the average
human body is about 2/3 water by weight. Of this, about 2/3 is intracellular fluid (ICF), found inside
cells (muscle cells, nerve cells etc.) and the remainder is extracellular fluid (ECF) or found outside of
cells. Extracellular fluid is found in vascular spaces (veins, arteries, capillaries) as plasma and also inbetween cells and vascular compartments which are known as the interstitial space. The picture
below illustrates this point further.
Water content in the various compartments in the body, plays many important roles, including:
•
•
•
•
•
•
The transportation of glucose, oxygen and fat to working muscles – and the removal of waster
products such as carbon dioxide and lactic acid/lactate away from the muscles
The regulation of body temperature via sweating, whereby fluid dissipates heat from within
the body and working muscles to the skin surface – which can then be evaporated provided
heat removal and a cooling effect
The filtering of waste products from the body via the kidneys in the form of urine. This is vital
to keep the correct balance of salts and minerals in the blood stream constant
Aiding digestion as water is an important component of gastric juices and saliva. Furthermore
fluid is absorbed in the intestine softening stools and preventing constipation
Playing a role in metabolic reactions, nerve conduction and muscle contractions
Lubricating and moistening joints, organs and mucous membranes in the mouth nose and eyes
etc.
Given the key roles that fluid plays in the human body, it is easy to see how dehydration can have
negative impacts on several body systems. Dehydration results when the amount of water lost is
greater than the amount of water ingested. The effects of dehydration are determined by where the
water losses come from in the body. I.e. as the fluid in blood vessels (plasma) is used to deliver oxygen
to muscles and remove waster products, and also to help regulate temperature, any water lost from
plasma will affect these systems (aerobic fitness and body temperature). Similarly, water lost from
the cells (muscle cells etc.) will affect the processes which happen within these cells and strength and
power (anaerobic fitness) will be affected. Generally when a person becomes dehydrated, fluid in the
interstitial spaces is lost first, followed by fluid in the plasma, and lastly fluid from the cells. The
following figure displays how different processes are affected as dehydration progresses.
Combat sports nutrition
83
Dehydration (% of body weigh lost)
6%
5%
4%
3%
2%
1%
Impaired heat
regulation
Impaired aerobic
fitness
Impaired
muscular
endurance,
exhaustions
Impaired strength
and power, heat
cramps
0%
So as you can see, being dehydrated is something that you do not want to be. There is an exception;
when needing to drop body weight in order to qualify for a certain weight division, given there is time
to rehydrate – and this should only be done in the last day or two before weigh-in. Day-to-day
however, you do not want to arrive to training in a dehydrated state, as training quality and quantity
will be impaired and therefore adaption from training and progress will also be affected.
Fluid balance in the body
Obviously we ingest water in the form of drinks, however many don’t consider the role that food plays
in water intake. If you follow a diet prescribed in this book (one containing many vegetables, fruits,
dairy products etc.) then you will actually be consuming a lot of water in the foods you eat. Water
exits the body in the form of; urine produced by the kidneys, sweat produced to cool the body and
respiratory water lost in the breath. Respiratory water losses are relatively constant, so the main way
our body regulates fluid balance is with urine production, so when we drink more than we need, we
go to the bathroom more often, and when we don’t quite drink enough, we produce less urine. In this
way our bodies are remarkably good at adjusting to range of fluid intakes, however what really makes
this whole fluid balance thing tricky is sweating. If you routinely sweat a lot due to hot or humid
environments or exercise (sweat losses will be even greater for those who wear a gi at training), then
you most likely need to put some strategies in place in order to make sure you adequately replace
losses. The fluid balance equation is summarised below.
Fluid intake from
food and drink
Fluid
Balance
Combat sports nutrition
Urine losses
Respiratory losses
Sweat losses
84
So how much fluid do I need?
It is hard to give exact prescriptions for fluid intake, although for non –athletes, intakes of 40mL per
kg of body weight is sufficient for most people. This means 2L of fluid for a 50kg person, 3L for a 75kg
and 4L for a 100kg person. This can be more or less depending on the environment and occupation
of the person. Therefor better guidelines for athletes are; to aim for clear urine, drink fluids with all
meals and snacks, and replace sweat losses. To calculate sweat losses it is simple as weighing yourself
before and after training. Every 1kg lost on the scales = 1 L of fluid lost (remember to factor in fluid
you drink during training and any urine you expel). Therefor if you lose 1kg, and consumed 1L of water
during a training session, you actually have lost 2L of sweat (equalling a 1kg/1L fluid deficit). The
deficit is what needs to be replaced, however by calculating total sweat losses you get an idea of what
a training session does to fluid balance in the body.
Drinking 1L of plain water will not fully replace 1L of lost fluid, as not all of the water is absorbed and
some will be lost in urine. Therefore it is recommended to replace 150% of the fluid lost during
training. i.e. 1.5L for fluid for every 1L of sweat lost. In order to maximise fluid retention athletes
should; space out their fluid consumption (250mL per 15 minutes for an hour, rather than 1L all at
once), and consume fluid with other foods/meals/snacks (particularly salt containing meals/snacks) –
as the additional salts, electrolytes and other nutrients can assist with absorption and fluid retention.
This is where sports drinks may come in handy in certain situations.
Sports drinks, improved fluid retention/absorption and extra fuel
At any given time, our kidneys act to maintain a constant balance of electrolytes (salts) and water in
the body. As was discussed earlier, the kidneys will produce urine to lower total body water volume
when fluid intake is greater than what is required, similarly, when extra salt is present in the body,
extra fluid is maintained in order to keep the concentration in body fluids constant. For this reason
manufactures add salts to sports drinks usually in combination with carbohydrates (glucose and
fructose) which aid absorption through the intestinal wall and provide extra fuel for exercise. The
extra fuel in the form of glucose can be very beneficial for longer, more constant, endurance events
(running, team sports, cycling etc.) as these types of sports may fully deplete glycogen stores in one
session. For combat sports however, a fighter will not likely fully deplete glycogen stores during one
training session and can simply replace these in the after training meal. Furthermore, if you choose
to consume sports drinks you must factor in the extra energy and carbohydrates into your overall daily
intake. So for athletes trying to reduce body fat, sports drinks can be avoided. The only situations
where carbohydrate containing sports drinks should be consumed is during back to back training
sessions (i.e. 2 x 60+ minute intense sessions), for fighters with high energy needs who struggle to
consume enough food to meet energy requirements, and perhaps on competition day (this will be
discussed in the competition day chapter). Sugar free sports drinks are now available which are suited
to athletes who lose large amounts of fluid in sweat, yet who have to moderate their total energy and
carbohydrate intake due to body composition goals. For most fighters, actively drinking fluids
throughout the day, with all meals and snacks, and actively replacing fluid losses from sweat (as
previously described) should be enough to maintain hydration and clear urine.
Combat sports nutrition
85
Other fluids
For most fighters, water should be the drink of choice. Sports drinks may have a role to play (as
previously discussed) and low fat milk can be a key protein, carbohydrate and calcium containing food.
In fact 2 cups of low fat milk is a perfect post training snack, containing around 20g of protein, 30g of
carbohydrate, 500mL of fluid and a variety of vitamins and minerals which help with absorption and
retention. Many studies have proven the beneficial role milk can play in the post workout period, not
just from a muscle building and recovery point of view, but in terms of the excellent rehydration
properties.
Tea and coffee can serve a purpose, but this depends on what we include in the tea or coffee. If you
routinely put 2-3 teaspoons of sugar in your cup, then this can definitely add up over the course of the
day. Using low fat milk instead of full fat milk will help keep saturated fat intake low, and it is important
to consider the total volume of milk in your coffee. If you routinely choose latte as your coffee of
choice, remember to factor this into your overall diet plan. Once again, a low fat milk latte can be a
good protein/carbohydrate containing snack and when paired with a tub of low fat yoghurt is a great
pre or post training snack – as long as you don’t eat another meal on top of this. The last point
concerning tea and coffee is the caffeine content. There is nothing wrong with caffeine and in fact
this stimulant has been consistently shown to aid performance, reduce fatigue and make exercise
seem easier. What you do need to consider is the total amount consumed throughout the day and
the timing. Everybody is different when it comes to caffeine and if you are having trouble sleeping,
feel anxious or gittery or experience irregular heart beat or high blood pressure, then you may need
to dial back your intake and time your caffeine consumption earlier in the day (or see a doctor!). In
general 3-4 cups of caffeine containing drinks in anyone day should not cause problems for most
people. Remember, cola drinks also contain caffeine and many energy drinks contain 2-3 times what
a standard coffee contains.
So far we have discussed water, milk, sports drinks tea, coffee, and protein and carbohydrate
supplements are discussed elsewhere in this book. All other energy containing fluids (soft drinks,
juices etc.) are best avoided by fighters, as these generally contain high amounts of sugar and energy
which need to be factored into your overall daily intake. Also drinking energy in this way tends not to
fill us up, and leaves us hungry, even though you can easily drink a snack/meal worth of energy without
even thinking about it. Therefore only fighters with very high energy needs should incorporate these
kinds of fluids into their diet. Diet soft drinks and other sugar-free/no kilojoule drinks can be included
in the diet as they provide little to no energy and can in fact be used as a ‘sweet treat’. Plain water
should still be your drink of choice but if you want to include diet soft drinks etc. then this is a much
better choice than regular soft drinks or fruit juices in regards to weight and body fat gain.
Combat sports nutrition
86
Chapter summary / practical application
Fluid is absolutely critical for optimal health and performance. Assessing your losses and putting into
practice active rehydration strategies is important to your short term and long term performance.
Some general guidelines for fighters to ensure good hydration practices include:
•
•
•
•
•
•
Drink water or non-energy containing drinks (diet cordial, tea etc.) throughout the day and
with all meals and snacks
You want to arrive at each training session in fluid balance and use opportunities throughout
training to consume small, frequent amounts of water
You should weigh yourself before and after training several times to get an idea of how
much fluid you lose during a session. Then ensure to replace 150% of the lost fluid ON TOP
of your normal drinking habits in the 4 or so hours after the session (and definitely before
you next training session)
Drinks containing small to moderate amounts of caffeine (75-200mg) can aid exercise
performance, however fighters should monitor their individual responses to caffeine and
adjust accordingly. Any benefit you gain from caffeine consumption prior to training can
easily be outweighed by sleeping difficulties at night.
Nutrient poor energy containing drinks should be avoided by all fighter except for those
with high energy needs who struggle to meet requirements through food alone
Athletes who find they are waking up several times throughout the night to urinate should
try to consume their fluid earlier in the day/evening so as not to disrupt sleep
Combat sports nutrition
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Combat sports nutrition
88
Antioxidants
In recent years there has been a lot of talk about the supposed benefits of antioxidant supplements
and certain foods reported to be ‘superfoods’ due to their antioxidant content. This may leave you
wandering, what exactly are antioxidants, how much do I need and is the consumption of ‘super foods’
and supplements beneficial or necessary?
To best understand this question, let’s discuss free radicals, oxidation and then finally antioxidants.
This gets a little ‘sciency’ but you don’t need to completely understand all of the underlying chemistry
to gain an appreciation, just keep reading and bear with me;
•
•
•
•
•
Free radicals are molecules which have an ‘unpaired electron’ surrounding them
Electrons ‘want’ to exist as pairs
Therefore a free radical with an unpaired electron will attempt to ‘steal’ an electron from
somewhere else
Upon stealing an electron from another molecule, a chain reaction can initiate in which each
molecule which has had an electron ‘stolen’ will in turn ‘steal’ an electron from another
nearby molecule
A molecule or atom which loses an electron is said to have been ‘oxidised’, whilst the molecule
accepting the electron is said to have been ‘reduced’ (see below)
E
E
E
Molecule with unpaired election
Molecule wit paired electron
(free radical)
E
E
E
E
Reduced molecule
Oxidised molecule
(electron loss)
E
E
E
E
E
E
Chain reaction of oxidation reactions
Combat sports nutrition
89
These chain reactions of oxidation reactions can damage the stability of cells and cause cell
dysfunction and cell death. An antioxidant is a substance which in inhibits this process by being
oxidised itself. In a sense an antioxidant ‘sacrifices’ itself. Oxidation reactions, free radicals and antioxidants, all serve a purpose within the body, are part of normal physiology; contribute to immune
system function and to the intricate way that our bodies work.
Free radicals are produced as part of normal metabolic process constantly taking place within our
bodies, however they are also produced in the response to stressors such as pollution, excessive sun
exposure, smoking and other toxicants and even during exercise. In fact the oxidative stress
associated with the inflammatory response following exercise plays a crucial role in the adaption
process which leads to increased fitness.
We get anti-oxidants in the food we eat, and in fact many vitamins serve anti-oxidant purposes such
as vitamins A, C and E and also some minerals. In addition to anti-oxidant vitamins and minerals, many
plant foods contain other compounds such as phytochemicals and polyphenolic compounds which
provide anti-oxidant functions. The following table lists compounds and some common sources.
Anti-oxidants and dietary sources
Anti-oxidant
Dietary sources
Anti-oxidant
Dietary sources
Allium sulphur
compounds
Leeks, onions and garlic
Lutein
Green, leafy vegetables like
spinach, and corn
Anthocyanin
Eggplant, grapes and berries
Lycopene
Tomatoes, pink grapefruit and
watermelon
Beta-carotene
Pumpkin, mangoes, apricots,
carrots, spinach and parsley
Manganese
Seafood, lean meat, milk and nuts
Catechins
Red wine and tea
Polyphenols
Red wine, dark berries, broccoli,
spinach, thyme, oregano, other
herbs and spices
Copper
Seafood, lean meat, milk and
nuts
Selenium
Seafood, offal, lean meat and
whole grains
Cryptoxanthins
Red capsicum, pumpkin and
mangoes
Vitamin A
Liver, sweet potatoes, carrots, milk,
and egg yolks
Flavonoids
Tea, green tea, citrus fruits, red
wine, onion and apples
Vitamin C
Oranges, blackcurrants, kiwifruit,
mangoes, broccoli, spinach,
capsicum and strawberries
Indoles
Cruciferous vegetables such as
broccoli, cabbage and cauliflower
Vitamin E
Vegetable oils (such as wheat germ
oil), avocados, nuts, seeds and
whole grains
Isoflavonoids
Soybeans, tofu, lentils, peas and
milk
Zinc
Seafood, lean meat, milk and nuts
Lignans
Sesame seeds, bran, whole grains
and vegetables
Combat sports nutrition
90
As you can see from the previous table, there are many varieties of antioxidants and they are found
in a variety of foods and food groups. Therefore, if you consume a wide variety of foods, including 6
or more serves of fruits and vegetables, (which you should be consuming to meet vitamin, mineral
and fibre requirements anyway), you will be ingesting a variety of antioxidants. Therefor there is no
need to specifically seek out ‘superfoods’ such as Acai or goji berries, chia seeds, kale or any other
expensive flavour of the month. Sure, some of the so called superfoods are great foods with many
beneficial compounds, but so are ‘regular’ fruits and vegetables. There is no one food which has to
be included in the diet. Moreover getting a variety of foods from all the food groups is the most
important thing to consider.
So what about anti-oxidant supplements?
Diets which are low in plant foods and therefor lacking antioxidants have been associated heart
disease and some cancers. This, combined with the pollutants prevalent in the modern world as well
as the increased free radical formation formed in response to exercise may lead a fighter to believe
that antioxidant supplements are required or may improve health and recovery. Recent large scale
clinical trials however have not shown a benefit for antioxidant supplements. One explanation for
these findings is that by taking antioxidants in pill form as opposed to consuming an antioxidant rich
diet does not deliver the wide variety of antioxidants found in different dietary sources. Also,
supplement do not deliver other crucial nutrients and compounds found in whole foods which appear
to all work together in a synergistic way to maintain immunity and manage oxidative stress. This does
not stop supplement companies pushing the sale of high dose antioxidant supplements however.
In addition to not been proven to reduce inflammation or improve health or immunity, antioxidant
supplements may actually be detrimental. Taking single antioxidants in pill form can actually result in
oxidative stress as antioxidants can actually act as pro-oxidants in very high doses. Furthermore
antioxidant fat soluble vitamins A and E can lead to toxicity when taken in excess.
Chapter summary / practical application
Antioxidants are important in managing free radical stress and supporting the complex human
immune system. Antioxidants exist in many different forms including some vitamins and minerals,
and are found in variety of foods. The human immune system requires a balance of many different
antioxidant compounds to function optimally, and taking large doses of single antioxidants is not
beneficial. As far as antioxidants are concerned, all you need to know is:
•
•
By following the fruit, vegetable and diet variety intake guidelines presented into this book
a fighter will ensure they consume a wide variety of antioxidant rich foods
Antioxidant supplements are not necessary and single high does antioxidant supplements
should not be consumed unless advised by a doctor
Combat sports nutrition
91
Antioxidant and polyphenol content of common foods
Food
Serving
size (g)
Antioxidant
content (mg)
Polyphenol
content (mg)
Black elderberry
145
2808
1956
Black chokeberry
145
2523
1595
Globe artichoke heads
168
1918
436
Black bean
35
1216
52
Blackcurrant
145
1182
1092
Blackberry
144
821
374
Bilberry
145
756
7.4
Low bush blueberry
145
678
395
Redcurrant
144
646
62
Chestnut
19
524
230
Coffee, filter
190
507
408
Strawberry
166
480
390
Plum
85
349
320
Highbush blueberry
145
321
806
Dark chocolate
17
316
283
Pure pomegranate juice
150
306
99
Milk chocolate
32
273
75
Pecan nut
15
272
69
Red wine
125
269
126
Sweet cherry
145
249
394
Apple
110
221
149
Red raspberry
144
213
310
Black tea
195
204
197
Hazelnut
28
192
138
Green bean
60
185
4.8
Combat sports nutrition
92
Antioxidant and polyphenol content of common foods (continued)
Food
Serving
size (g)
Antioxidant
content (mg)
Polyphenol
content (mg)
Spinach
59
170
70
Beer
574
160
22
Banana
97
150
2.5
Pear
138
149
23
Broccoli
72
142
33
Green tea
195
121
173
White bean
35
121
44
Pure blood orange juice
154
111
71
Peach
99
105
59
Dark beer
574
102
10
Black grape
54
92
91
Apricot
65
86
22
Pure apple juice
248
84
168
Pure grapefruit juice
150
82
79
Potato
128
69
36
Green grape
54
66
48
Asparagus
75
56
22
Pumpkin
60
52
2.5
Nectarine
99
44
25
White wine
125
40
13
Cocoa powder
3
33
103
Red onion
30
31
50
Carrot
54
31
7.6
Cauliflower
38
31
2.7
Red lettuce
24
27
5.4
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Combat sports nutrition
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Putting it all together
Assuming you have read all the previous information, you should by now have a good understanding
of basic nutrition principles, requirements of different nutrients, food sources of the various nutrients
and even an appreciation for biochemistry! This chapter will show you how to put all of this
information together and present some example diets, along with extra pieces of information to help
you design your diet.
As was mentioned throughout this book, there are several different ways to construct a nutrition plan.
The chapters which talked about protein, carbohydrates, fats etc., provided tips and suggestions
regarding how to modify your existing eating patterns to improve your diet. This is by far and away
(in my opinion) the most successful way to make the changes required to reach your nutrition,
physique and training goals – as opposed to completely changing everything at once. Large abrupt
changes are hard to stick to. When you are starting off on a new strength and conditioning program,
you don’t go from not training at all to training 6 days a week twice a day. Instead you would slowly
build up the volume and intensity, over a period of months to years. Your diet is no different. I suggest
you:
•
•
•
Think about what your body composition goals are (weight maintenance, muscle gain, fat
loss). I will assume that another goal is to support your training and recover adequately.
Analyse your current diet (either the detailed way by breaking down the protein fats and carbs
you are eating. Or at least counting how many serves of each food group you are consuming.
* Note it is still a good idea to at least count protein grams in the beginning of constructing a
plan).
From here you can make weekly or monthly adjustments suggested in the various chapters in
this book.
Example meal plans
The table following this paragraph provides an example meal plan for a 70kg athlete whose body
composition goal is simply to maintain weight. At the bottom of the table is displayed the total
number of food group serves and the approximate nutrient and energy break down. Things to note
about this meal plan include:
•
•
•
Protein quality and spread: The protein intake is adequate for athlete’s goals and is spread
out roughly equally throughout the day into 5 ‘doses’. The smallest protein dose is 10g of high
quality protein and the largest dose is 30g, coming from both high quality sources and
vegetable protein. Also each meal contains at least some high quality protein.
Carbohydrate timing: more than half of the daily carbohydrates are being consumed in the
meals before and after training.
Fats, type and timing: This meal plan includes a good dose of high omega 3 fats (in the form
of fish oil capsules), cooking oil with a favourable omega 6: omega 3 ratio (canola oil), mono
unsaturated fats in preference to saturated fats (avocado and nuts vs butter or animal fats),
and a small amount of saturated fats (low fat dairy products and lean meat). Also the pre
training meal does not contain a large amount of fat and is scheduled for 2-2.5 hours before
training.
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Meal Plan A, 70kg fighter, training once per day, aiming to maintain weight
Meal/ snack
Food group serves
Approximate nutrient breakdown
7.30am Breakfast
2 pieces of bread
2 grains/cereal serves
2 eggs
1 meat serve
1 skim milk coffee latte
1 Dairy serve
5 x 1000mg fish oil capsules
0.5 fats/oils serve
50 g carbohydrates
25 g protein
17 g fat
5 g fibre
55 g carbohydrates
10.30am Morning snack
1 apple, 1 banana
2 fruit serves
Tub of low fat yoghurt (200g)
1 dairy serve
10 g protein
1 g fat
6g fibre
1.00pm Lunch
2 slice bread
2 grains/cereal serves
1 can tuna
1 meat serve
1 cup salad
1 vegetable serve
30 g mixed nuts
1 fats/oils serve
40 g carbohydrates
25 g protein
17 g fat
9 g fibre
4.00pm Afternoon snack
250ml low fat flavoured milk
1 dairy serve
1 flat bread
2 grain/cereal serves
1 cup salad
1 vegetable serve
¼ avocado
0.5 fats/oils serve
85 g carbohydrates
15 g protein
10 g fat
5 g fibre
6.30-8.30 pm Training
9.00pm Dinner
1 palm sized lean steak
1 meat serve
2 cups of rice
4 cereal/grain serve
2 cups of mixed vegetable
4 vegetable serves
1 table spoon canola oil
1 serve of fats/oils
2 cups fruit salad
2 fruit serves
120 g carbohydrates
30 g protein
20 g fat
9g fibre
3 meat serves
350 g carbohydrates (5g/kg)
6 vegetable serves
Total
10 grains/cereal serves
4 fruit serves
105 g protein (1.5g/kg)
65 g fat (24% of energy intake)
3 dairy serves
3 fats/oils serves
Combat sports nutrition
34 g fibre
2405 kcal / 10052 kJ
96
The next meal plan we will look at (meal plan B) displays how the previous meal plan (meal plan A)
can be adjusted in order to lose body fat. If you recall from the previous chapters, in order to reduce
body fat we have to consume less energy than we are expending and we also want to increase protein
intake slightly to help preserve muscle mass. Therefore we have two options, 1- we can keep the meal
plan as is and increase exercise and protein intake slightly (i.e. add in some aerobic activity during the
week such as a 30 minute run 5 days a week) OR 2- we can keep training exactly as is and reduce some
energy in the diet and slightly increase protein. We will assume that this athlete has a full time job
and family commitments and so training volume cannot be increased. Key points to consider when
looking at the next plan include:
•
•
Energy intake: If the meal plan in the previous table was maintaining weight, and training
volume is not increased or decreased, then the athlete must reduce energy in the diet. As
recommended in earlier chapters, the first energy source to reduce should be fats before
carbohydrates (to preserve carbohydrates to support training).
o You will see in the next meal plan fats/oil serves have been reduced from 3 to 1.5
serves. The fish oil capsules have remained (to keep a high omega 3 source in the
diet), however the serve of nuts has been halved, the avocado was removed and the
canola oil used for cooking in the evening has been reduced from 1 tablespoon to half
a tablespoon.
o Carbohydrates in the diet have reduced by removing 2 fruits serves and 2
grains/cereal serves. Note that the meal plan still includes 8 grains/cereal serves and
2 fruits serves to provide vitamins, minerals and fibre.
Protein intake: For breakfast 2 egg whites have been added to the 2 whole eggs to increase
protein intake for that meal (to 21g) and boost total protein intake. In addition to this the
skim milk latte has been shifted to the morning snack to improve protein spread (so now the
morning snack contains 19g of protein). If this is inconvenient or the athlete particularly loves
having the latte for breakfast than changing the timing is not 100% necessary. A diet has to
fit into your life and forcing yourself to comply with inflexible rules can ruin your eating
patterns long term. In the afternoon / pre training snack, the flavoured milk (250ml) has been
replaced with 500mL of skim milk. This increases total daily protein intake, the protein
content of that meal and reduces energy intake.
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Meal Plan B, 70kg fighter, training once per day, aiming to reduce body fat
Meal/ snack
Food group serves
Approximate nutrient breakdown
7.30am Breakfast
50 g carbohydrates
2 pieces of bread
2 grains/cereal serves
21 g protein
2 eggs + 2 egg white
1.5 meat serve
17 g fat
5 x 1000mg fish oil capsules
0.5 fats/oils serve
5 g fibre
10.30am Morning snack
35 g carbohydrates
1 apple
1 fruit serves
19 g protein
Tub low of fat yoghurt (200g)
1 dairy serve
1 g fat
1 skim milk coffee latte
1 dairy serve
3g fibre
1.00pm Lunch
2 slice bread
2 grains/cereal serves
1 can tuna
1 meat serve
1 cup salad
1 vegetable serve
15 g mixed nuts
0.5 fats/oils serve
40 g carbohydrates
25 g protein
9 g fat
7 g fibre
4.00pm Afternoon snack
500ml skim milk
2 dairy serves
1 flat bread
2 grain/cereal serves
1 cup salad
1 vegetable serve
65 g carbohydrates
25 g protein
2 g fat
5 g fibre
6.30-8.30 pm Training
9.00pm Dinner
1 palm sized lean steak
1 meat serve
1 cup of rice
2 cereal/grain serve
2 cups of mixed vegetable
4 vegetable serves
½ table spoon canola oil
0.5 serve of fats/oils
1 cup fruit salad
1 fruit serve
80 g carbohydrates
30 g protein
13 g fat
9g fibre
3.5 meat serves
270 g carbohydrates (3.8g/kg)
6 vegetable serves
Total
8 grains/cereal serves
2 fruit serves
120 g protein (1.7g/kg)
42 g fat (20% total energy intake)
4 dairy serves
1.5 fats/oils serves
Combat sports nutrition
29 g fibre
1928 kcal / 8100 kJ
98
The last meal plan we will look at in this series (meal plan C) displays the same diet again (meal plan
A), this time adjusted to increase muscle mass. In order to increase muscle mass we must; 1- increase
energy intake (5000kcal / 2000kJ increase is a good place to start), and ensure protein intake is around
1.7g/kg. Key points to mention when looking at this following meal plan are:
•
•
•
•
Protein intake: In the following meal plan, protein intake was increased by; adding an extra
tub of yoghurt (dairy serve) at the morning snack (bringing the protein content of the snack
up to 20g); adding another flat bread in the afternoon / pre training snack (increasing protein
intake by 5g and increasing grains/cereal serves by 2) and adding another serve of nuts in the
evening (increasing protein intake by 5g and increasing fats/oils serves by 1).
Energy intake: In the following meal plan, energy intake was increased by increasing both
carbohydrates and fats. This was done by adding 60g of dried fruit at the afternoon snack
(increasing fruit serves by 2) and also another ¼ of avocado for the extra flat bread at the same
snack. Also the protein containing serves mentioned previously (nuts, flat bread and yoghurt)
also helped increase the energy, carbohydrate and fat content.
Carbohydrates: the majority of the extra energy included in the meal plan is coming from
carbohydrates and is eaten around training.
Fats: the additional fats added to the meal plan are in the form of mono unsaturated fats
(avocado and nuts) and depending on the nut selection may improve the omega 6: omega 3
ratio (walnuts would be a good choice).
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Meal Plan C, 70kg fighter, training once per day, aiming to gain muscle
Meal/ snack
Food group serves
Approximate nutrient breakdown
7.30am Breakfast
2 pieces of bread
2 grains/cereal serves
2 eggs
1 meat serve
1 skim milk coffee latte
1 Dairy serve
5 x 1000mg fish oil capsules
0.5 fats/oils serve
50 g carbohydrates
25 g protein
17 g fat
5 g fibre
70 g carbohydrates
10.30am Morning snack
1 apple, 1 banana
2 x Tub of low fat yoghurt
(200g)
20 g protein
2 fruit serves
2 g fat
2 dairy serve
6g fibre
1.00pm Lunch
2 slice bread
2 grains/cereal serves
1 can tuna
1 meat serve
1 cup salad
1 vegetable serve
30 g mixed nuts
1 fats/oils serve
40 g carbohydrates
25 g protein
17 g fat
9 g fibre
4.00pm Afternoon snack
250ml low fat flavoured milk
1 dairy serve
155 g carbohydrates
2 flat bread
4 grain/cereal serves
20 g protein
2 cup salad
1 vegetable serve
17 g fat
1/2 avocado
1 fats/oils serve
13 g fibre
60g dried fruit
2 fruit serves
6.30-8.30 pm Training
9.00pm Dinner
1 palm sized lean steak
1 meat serve
2 cups of rice
4 cereal/grain serve
125 g carbohydrates
2 cups of mixed vegetable
4 vegetable serves
35 g protein
1 table spoon canola oil
1 serve of fats/oils
34 g fat
13g fibre
2 cups fruit salad
2 fruit serves
30 g mixed nuts
1 fats/oils serve
3 meat serves
440 g carbohydrates (6.3g/kg)
6 vegetable serves
Total
12 grains/cereal serves
6 fruit serves
125 g protein (1.8g/kg)
87 g fat (25% of energy intake)
4 dairy serves
4.5 fats/oils serves
Combat sports nutrition
45 g fibre
3043 kcal / 12720 kJ
100
The table below displays the summary of the food group serves and nutrient breakdown of the three
different meal plans just discussed.
Daily meals plans, 70kg fighter, 3 different goals
Weight maintenance
(Meal plan A)
Fat loss
(Meal plan B)
Muscle gain
(Meal plan C)
Meat serves
3
3.5
3
Vegetable serves
6
6
6
Grains/cereals serves
10
8
12
Fruit serves
4
2
6
Dairy serves
3
4
4
Fats/oils serves
3
1.5
4.5
Total carbohydrate
350g (5g/kg)
270 (3.8g/kg)
440g (6.3g/kg)
Total protein
105g (1.5g/kg)
120 (1.7g/kg)
125g (1.8g/kg)
Total fat
65g (24% TEI)
42 (20% TEI)
87g (25% TEI)
Total fibre
34
29
45
Total energy
2405 kcal / 10052kJ
1928 kcal / 8100kJ
3043 kcal / 12720kJ
To reiterate, here are a few key points;
•
•
When switching from weight maintenance to fat loss, decrease energy intake through fat
first (saturated fats and omega 6 fats first, followed by monounsaturated fats) then through
carbohydrates. Add extra protein through lean meat / low fat or low carbohydrate protein
sources.
When switching from weight maintenance to muscle gain, increase energy intake through
protein/carbohydrate and protein/fat foods.
Plan, assess and adjust
The last point to discuss in this chapter is the concept of planning, assessing and adjusting, the ‘moving
goal’. Put simply, the best planning in the world will come undone if it is not flexible and the goals are
not reassessed based on progress. In this sense, whenever you design your diet or plan out your food
intake (identify the goal), give it a week or two, monitoring your weight, fat, muscle, strength, energy
levels, training quality etc. and then readjust as necessary. If the plan you devised is giving you the
results you desire then stay the path. If you have increased your energy intake and yet after 2 or 3
weeks there is no change in weight, then increase energy further (move the goal). It is crucial to
constantly reassess and adjust the plan. The following two pages display figures/flowcharts which
illustrate how to troubleshoot your diet and reassess your progress.
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102
Troubleshooting your diet
1
2
3
4
5
6
7
8
• Form some sort of routine with your eating (3 meals + 2 snacks
is a good place to start)
• Write it all down, alongside where your training fits in to your
daily schedule
• If you are a numbers person calculate your daily energy, protein,
carbohydrates and fats, if not just write down the foods and
highlight food groups
• Read through the chapters in this book
• Make any adjustments necessary, based on your goals and the
information provided in this book
• Follow the plan
• Reassess your progress week to week (see following page)
• Once you have identified any issues go back to step 4
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Reassess your progress
Are you feeling good and making gains (even small) towards achieving
the goals you set yourself?
•If yes continue on with the plan, continuing to reassess go back to step 6 on previous page
Do you feel generally tired and flat throughout the day?
•If yes and weight is going down then you are in an energy deficit, increase energy and
carbohydrates
•If yes and weight is stable then you probably need more carbohydrates (replace some fat for
some carbs)
•If yes and weight is going up, then you are in an energy surplus and probably exhausted from
overtraining
Is weight going up or down? Is this intentional?
•If weight is going up then you are in an energy surplus (if this is not intentional you should
decrease energy/kcal/kJ)
•If weight is going down then you are in an energy deficit (if this is not intentional you should
increase energy/kcal/kJ)
•If weight is not going up and you want it to, then you need to increase energy/kcal/kJ intake
(ensure protein and carbohydrate intake is appropriate)
•If weight is not going down and you want it to, you need to decrease energy intake (ensure
protein isn’t excessive, then reduce fat, then carbohydrate)
Are you feeling sluggish at the start of training or during training?
•You may be eating too close to training or the wrong foods too close to training and still
digesting food (i.e. eating too much fat in your pre training meal, or eating too much fibre in
your pre training meal)
•You may be not eating enough carbohydrates in your pre training meal
Are you fatiguing prematurely during training?
•You may be not eating enough carbohydrates in your pre training meal
•You may not be eating enough total carbohydrates throughout the day
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Chapter summary / practical application
There are many different ways to construct a diet. I suggest you write down everything you eat and
drink at the moment, including all meals, snacks, fluids and when and where you eat and when and
where things change or ‘go off the rails’. Think about what your goals are. Use the chapters in this
book to help you determine what changes you need to make to your existing diet in order to better
align what you are eating with your goals. Implement the changes for a week or two. Assess your
progress and make adjustments as necessary.
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105
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106
Supplements
The subject of nutritional supplements is a hot topic for most athletes and this is no exception when
talking about fighters. Making sense of the science and advertising and evaluating claims reported by
other athletes and sports stars (many who are sponsored by supplement companies) is confusing at
the best of times. Add to that the popularity of supplement use, evidenced by the fact that the sports
supplement industry is worth over 2.5 billion dollars per year in the United States alone, and it is no
wonder that many fighters feel they need to take supplements to get every edge they can. In reality
the vast majority of supplements are useless to fighters, many may be contaminated with impurities
and many are straight up fraudulent. An important thing to understand is that the supplement
industry is not regulated like the medical drug industry or even like the food industry. This means that
supplement companies can literally say whatever they want when it come advertising their products,
and few products ever undergo testing to even confirm if the product contains what it says on the
label. So where does this leave us?
First, let me explain where sports supplements fit into your overall nutrition plan. The following figure
displays our general diet as the basis of the sports/performance nutrition pyramid. If you are not
meeting all your vegetable and fruit requirements, eating enough protein or carbohydrates or are
training whilst dehydrated then this is the first thing you need to fix. Any small gain you can get from
a nutritional supplement, does not compare with meeting your basic day to day requirements. For
example, dehydration may affect some fitness attributes by >10%, whereas creatine supplementation
may improve strength output by as little as 1%.
Ergogenic
aids + other
Sports foods
Convenient sources of macro and
micronutrients which can help
meet general requirements
General diet
Balanced diet, varitety of foods meeting fluid,
macronutrient and micronutrient needs
We basically classify supplements as either ‘sports food’ or ergogenic aids (and other, which we will
talk about shortly). Sports foods include products which are specially prepared or formulated food
products which provide a convenient way to ingest macronutrients and or fluid to help meet basic day
to day requirements. Often these products provide an athlete with a timely, easily digested and
portable source of needed nutrients. Products such as protein powders, energy bars, sports drinks
Combat sports nutrition
107
fall into this category. Ergogenic aids refer to other substances, usually consumed in minor amounts,
which can interact with a particular part of our physiology and can provide a small performance
benefit, usually not attainable from ‘real foods’. Alongside ergogenic aids, at the top of the pyramid
are some ‘other’ supplements, which should not be classified as ergogenic as they don’t provide a
direct performance benefit however may be useful to fighters as they can improve recovery, and
again, are required in supplement form as getting enough of the compound in whole foods is difficult
or very impractical.
Providing a complete assessment of all the supplements on the market is beyond the scope of this
book, so instead of going through what doesn’t work and what is not beneficial to fighters, I will simply
provide information about the key supplements, strongly supported by large amounts of evidenced,
which are useful to fighters and describe how to take them and when to take them.
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Sports foods
Sports foods such as protein powders/bars, energy bars and sports drinks can be useful for some
fighters. However through the proper planning of an adequate diet they can be avoided altogether in
the daily training environment. Times when they may be preferable to real foods is during the weight
making process and on competition days (which will be discussed in further detail in these chapters).
Protein powders/bars
When to use
These foods are best used to supplement a diet which is deficient in protein, and in particular are a
handy portable source which fighters can take in their training bags so they can quickly ingest a ‘hit’
of protein following training. Additionally these foods are great when travelling or when you are
unsure of food access. Given the fact that most powders and bars have long expiry dates, it can be a
good idea to have some of these foods in the house, car or at training, for times when you are unsure
of how long it will be until you can eat some high quality protein. Lastly for athletes who struggle to
meet energy requirements due to lack of hunger or work commitments etc. protein bars/powders
may be useful. It is easy to store a protein bar in your pocket and consume when you must go a long
time between meals. For example if you must work for 5 hours straight, snacking on a
protein/carbohydrate bar at the 2.5 hour mark is an easy way to meet requirements.
When not to use
If you have access to real foods within the 30-60 minutes following a workout or training session,
protein powders/bars can be easily avoided. Particularly for those trying to control body weight as
real foods will be more filling. Consuming a protein supplement after training, then going to eat a
mixed meal with meat, vegetable, rice etc. soon after is unnecessary, as you would be doubling up on
protein within a short time and also consuming extra energy, which needs to be factored into your
plan.
Energy bars
When to use
Similar to protein bars, energy bars provide all the same benefits regarding convenience; however
they will be higher in carbohydrates and lower in protein. They are particularly useful on competition
days as they provide a light meal, high carbohydrates which will not sit heavy in your stomach.
Therefore you may want to use them when you are unsure of when you will be fighting and can be
eaten soon before exercise, when consuming real foods may lead to stomach discomfort.
When not to use
For athletes who are attempting to drop body weight these foods may lead to overconsumption of
energy and therefor increases in body fat. If you have a proper planned diet, with access to real foods
and frequent and convenient opportunities to eat, then energy bars are not needed.
Sports drinks (Carbohydrate and electrolyte drinks, Gatorade, Powerade etc.)
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109
When to use
As is the case with energy bars, sports drinks simply provide a convenient way to ingest carbohydrates
that will not sit heavy in your stomach. In addition to carbohydrates sports drinks provide fluid and
added electrolytes to help with rehydration and retention of fluid. Good times to use sports drinks
include: when completing back to back training sessions (lasting longer than 2 hours, as sweat losses
can significantly impact hydration levels and extended high intensity exercise will depleted glycogen
stores); following weigh ins (particularly if you have induced sweating, restricted fluid or otherwise
dehydrated to make weight, as sports drinks will rehydrate and retain fluid more effectively and
efficiently than plain water); and on competition days when fluid and carbohydrates need to be
replaced in between fights where consumption of real foods may not be possible or would lead to
stomach upset.
When not to use
Fighters trying to drop body weight should avoid the consumption of sports drinks as they are quickly
consumed sources of sugar and carbohydrate with minimal other nutrients, that will increase energy
intake without leading to a feeling of fullness. These athletes should consume all of their nutrients in
real foods. In general, sports drinks should not be consumed for day to day hydration outside of
training times. Perhaps athletes with very high energy needs who struggle to meet requirements can
use sports drinks for this purpose; however consuming real foods which contain other needed
nutrients are preferable.
Liquid meal replacements (Protein and carbohydrate beverages often containing fats, fibre and
added vitamins and minerals. Come in both powdered and ready to drink forms.)
When to use
All of the same benefits described with the previous sports foods apply to liquid meal replacements
(when access to food is limited, when convenience is required, for athletes who struggle to meet
energy requirements, as part of a weight making plan etc.). The additional situations where liquid
meal replacements are suitable are; during long competition days and also during tournaments lasting
longer than one day when weigh ins occur on multiple days. Typically on fight day in the very short
term situation, carbohydrates and fluid are the key nutritional factor which will affect performance
and a fighter can focus on these nutrients and resume normal eating patterns following the fight.
However as several hours extends to an entire day and beyond, we need to start to think about day
to day nutrition and therefore protein, vitamins and minerals become important. If you find yourself
in the situation where you are at a venue all day and find it hard to find a break of several hours in
which to consume and digest a real food meal, liquid meal replacements are great as they take the
place of a real meal; providing similar amounts of protein, carbohydrates and with some products fats,
fibre and vitamins and minerals as real foods. Additionally they include some fluid which will also be
retained better than plain water due to the other nutrients and electrolytes contained in them.
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Ergogenic aids
There are very few sports supplements that provide a benefit to fighters, and most are a waste of
money, despite what the marketing departments of these companies tell you. The supplements which
can be useful to fighters are those which have been proven to increase the anaerobic capacity of
muscles and improve recovery from high intensity bouts of exercise. These supplements are creatine
monohydrate, beta alanine and sodium bicarbonate and are discussed below.
Caffeine
Caffeine is perhaps the most studied ergogenic aid and consistently shows benefit to athletic
performance. It is a stimulant which acts by blocking adenosine receptors in the body which results in
increased endorphin release, improved neuromuscular function, increased alertness and a decrease
in the ratings of perceived exertion (how hard a particular physical task feels). Caffeine has been
shown to provide benefits across almost all athletic activities, including endurance sports, short term
moderate to maximum efforts, and repeated sprint type activities.
When to take it
For those who chose to take caffeine, it can be consumed daily to support general training as well as
during competition periods. Caffeine supplements exist (the common form is anhydrous caffeine)
however many will choose to get their caffeine from coffee, tea, energy drinks or other drinks. All
sources will provide the benefit, as long as a sufficient dose is taken. It should be noted that those not
familiar with caffeine, often have exaggerated responses to it (in particular some of the negative
effects), therefor a fighter should not use caffeine for the first time (or for the first time in a while)
before an important event. It makes sense to make it part of your daily routine or at least weekly
before key training sessions so you become familiar with your reactions to it.
Side effects
Large doses of caffeine (greater than 9mg/kg) seem to provide no additional benefit than lower doses,
and often lead to unwanted side effects such as: nausea, anxiety, headaches, restlessness and
insomnia. Some people are particularly sensitive to caffeine, and will experience these side effects or
others (such as irregular heart beat) even at the recommended doses, so should trial lower doses, or,
avoid caffeine completely. It should be mentioned that many athletes make the mistake of consuming
caffeine all throughout the day which may have a negative result on sleep quality. If you do suffer
from poor sleep and consume caffeine, think about cutting out caffeine earlier in the day. Some have
success by cutting caffeine at lunch time, or early afternoon; enabling them to sleep well but still
achieving performance benefits. Although energy drinks, pre workout formulas and other special
formulations of ‘energy’ or ‘focus’ supplements/drinks contain caffeine which will indeed provide the
desired effects, they often contain other ingredients which may not be desires, including less known
ingredients and added nutrients/ energy, which may not be in line with the rest of your nutrition plan.
Therefor, in most situations, the form of caffeine most will fine fits into their overall plan is coffee,
tea, cola (including diet cola) or caffeine supplements.
How to take
General recommendations for caffeine are to consume 3-6mg/kg (225 – 450 mg for a 75 kg fighter)
about 60-90 minutes prior to exercise. Individuals vary however and so experimenting with the timing,
and where within the range you feel good is important. Accumulating caffeine intake across the day
is a successful way to get the benefits of consumption. If you choose this method, timing one of your
Combat sports nutrition
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doses in the 60-90 minutes before training is a good idea. If you want to really dial in your caffeine
supplementation, you should research the caffeine content of your chosen sources. If choosing a
caffeine supplement the caffeine content is easily identified on the label. In many countries, the
caffeine content of foods and drinks also needs to be stated on the nutrition label. Regarding the
caffeine content of coffee you might buy at a café, there are many factors which will affect this such
as the amount of coffee beans used to prepare the drink, the age of the beans, how they are roasted/
processed, amongst others. In fact, studies have looked at the caffeine content of one shot of espresso
coffee across a variety of coffee shops, and it was found the content can range from 50 -200mg! On
average most un the range if about 80-120 mg. This is why it can be hard to tell exactly how much
caffeine you are getting, and trialling your intake is important. Some examples of how much caffeine
is found in some common sources include:
•
•
•
•
•
•
•
Espresso from café: 80-120mg / 30 mL
Commercial ice coffee: 75-125mg / 500 mL
Instant coffee (freeze dried): 35-50mg / 1 teaspoon
Black tea: 45mg / 1 teabag in one cup of hot water
Green tea: 30mg / 1 teabag in one cup of hot water
Cola (or diet cola): 35 mg / 375 mL
Red bull: 80 mg / 235 mL can
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Creatine monohydrate
Creatine phosphate is a substance which is produced naturally by the human body and found primarily
in muscle cells. We also obtain creatine in our diet when we consume meat. It is a source of energy
for very short bursts of high intensity muscle contractions. In the carbohydrates chapter we talked
about how fat is a nearly endless fuel source for lower intensity exercise, whereas carbohydrates
provide fuel for high intensity exercise and is stored in limited amounts relative to fat. Moving along
this continuum, creatine phosphate is stored in very minute amounts (compared to fats and
carbohydrates) and is muscle fuel for very high intensity exercise.
Energy source
Fat
Glucose
Creatine
phosphate
Storage capacity
Fuel use in exercise
Increase storage
Unlimited
Low to moderate
intensity exercise
Excess dietary energy,
stored as body fat
Moderate to high
intensity exercise
Carbohydrate ingestion
& carbohydrate loading
strategies
High to very high
intensity exercise
Creatine monohydrate
supplementation
6000g or more in body fat
Limited, up to 90 minutes
600-800g in muscle and liver
Limited, up to 10 seconds
0.5% of muscle
Supplementing with creatine can increase muscle stores of creatine phosphate which can improve
performance in very high intensity exercise lasting 10 seconds or less (such as sprinting or weight
lifting) and is also beneficial for repeated high intensity efforts. So the benefit for fighters is obvious.
The benefits of creatine supplementation tend to vary between people and may be partially be due
to initial creatine levels in the body. For example a typical meat eater may consume 1-2g of creatine
per day in animal products whereas a vegetarian consumes no creatine. Therefore a vegetarian will
notice greater improvements in high intensity exercise capacity relative to a meat eater.
When to take it
Creatine supplementation is very useful for fighters throughout all their training periods, particularly
during a strength or power building phase of their training. The only issue to consider with fighters
and creatine ‘cycling’ is the increase in water retention (and therefor weight gain) resulting from
increased creatine storage in the muscle. The weight gain varies but may be 1-2% of body weight in
water stored in the muscle. In this sense it may be useful for a fighter who is trying to compete in the
lowest weight category possible to cease supplementation prior to weigh in. The ‘washout period’
(time it takes for creatine to leave the body) can be 4 to 6 weeks. Therefore it makes sense to
supplement for 2-3 months to improve high intensity exercise performance during training, benefit
from increased training adaptions, and then cease supplementation 6 weeks before weigh in.
Although it must be stated that generally fighters who supplement with creatine simply take the
excess weight into consideration and ‘get use’ to carrying the extra muscle weight and make weight
even with the creatine induced water gain.
Side effects
Creatine monohydrate supplementation has been extensively studied and consider safe for healthy
individuals and in although no long term studies have been conducted, in 20 years of research no
serious side effects have been linked to creatine. Side effects which have been reported by some
include gastrointestinal upset and headaches in few cases. Concerns of muscle cramps and strains
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suggested by some have never been found when studies have looked at potential links with creatine,
in fact some research has shown a reduction in cramps. Lastly, creatine supplementation in healthy
persons has been shown to have no effect on kidney function, although those with pre-existing kidney
impairment should speak to a doctor prior to supplementation.
How to take
When purchasing a creatine supplement, go for the creatine monohydrate form (or micronized
creatine monohydrate) of the supplement from a reputable manufacturer. There are many ‘fancy’
forms of creatine on the market today (creatine ethyl-ester, di-creatine malate, creatine nitrate etc.),
however most are devised for the simple purpose to charge more for the product as the monohydrate
form is widely available and very cheap thus manufacturers need to find some way to differentiate
themselves and appear to ‘stay at the leading edge’. Furthermore, none of these other forms of
creatine have anywhere near the evidence supporting their use, so just stick to the monohydrate.
When taking creatine, a long term daily dose of 5g per day can increase creatine stores to the upper
limit in 28ays, however the best way to increase muscle stores is to implement a loading phase for 57 days, followed by a maintenance phase.
Loading phase: 5g x 4-5 times per day for 5-7 days
Maintenance phase: 3-5g per day long term
Cycle: Excess dietary creatine may suppress the body’s own production of creatine, however this
returns to normal when supplementation ceases. It is not necessary to cycle off and on creatine,
however taking breaks from supplementation when it suits your lifestyle (when on holiday, during
non-intense training blocks etc.) will not reduce the long term benefits of supplementation.
When taking creatine, consuming it with a carbohydrate source can increase creatine uptake due to
the insulin release associated with carbohydrate consumption. An easy way to do this is simply
consume creatine with the same meal each day (i.e. take 1 teaspoon, 5g each day at breakfast with a
bowl of cereal). It is not necessary to consume creatine either pre or post workout, despite what body
building magazines may tell you. The mechanism behind supplementation benefit is simply the
increased muscular stores of long term creatine supplementation.
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Beta Alanine (β-alanine)
Beta alanine is now recognised as an uncontroversial beneficial supplement based in good science. It
works by increasing muscle stores of a compound known as carnosine which serves an important role
as buffer of hydrogen ions which are produced during high intensity exercise and accompany the
burning sensation often attributed to lactic acid or lactate. In this way a muscle with a higher
carnosine content can endure high intensities, for greater lengths of time than the same muscle with
a lower carnosine content. Just like creatine, the benefits from beta alanine supplementation will vary
from person to person and may partially be determined by base levels of muscle carnosine which in
turn are influenced by genetics, age, gender and diet (just like creatine, beta alanine is found in the
muscle of animals, however beta alanine is found predominantly in white meat whereas as creatine is
found predominantly in red meat).
When to take it
Beta alanine supplementation is useful for any athletes engaged in high intensity exercise lasting 1-7
minutes, those who perform repeated high intensity efforts of short durations or anyone else whose
athletic performance depends on their ability to endure high levels of lactate producing high intensity
exercise. Therefore, most if not all fighters can benefit from beta alanine supplementation.
Side effects
Long term studies on beta alanine supplementation have not been conducted however the only
known side effect is the paraesthesia (skin tingling) which occurs in some individuals, generally when
larger doses are taken and generally in first days to weeks of beginning supplementation. Users report
this as a mild tingling to slight discomfort, right up to painful. This is thought to cause no actual
damage other than the potential discomfort and the use of sustained or slow release products may
alleviate this issue. A potential consequence of the increased work capacity which can be achieved
following beta-alanine supplementation is that athletes may be at an increased risk of overtraining.
Taking this into consideration, fighters may choose to only supplement with beta alanine during key
training periods (i.e. during a 12 week fight camp, or during a key 6month competition ‘season’).
However the risk of overtraining has not been proven.
How to take it
Research has shown that muscle carnosine levels can be increased by up to 60% following 4 weeks of
4-6g (or specifically 65mg/kg) of beta alanine per day and up to 80% after 10 weeks of the same
intake. One issue which must be considered with beta alanine supplementation is the fact blood levels
tend to decline to baseline within 2 hours of ingestion, therefore 2 x 3g or even 3 x 2g doses spread
throughout the day are most effective in maximising uptake. Research is ongoing to determine the
ideal supplement protocol, however a suitable protocol for most fighters is:
•
•
•
Loading phase: take 2g three times per day (or 3g twice per day) for 4 weeks
Take half this dose thereafter
There is no need to cycle off, however you can cease supplementation during the ‘off season’
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Sodium Bicarbonate
Bicarbonate is a compound which acts as to reduce acidity in the blood and outside of muscle cells in
much the same way that carnosine works inside muscle cells (described in the beta alanine section
above). Furthermore high levels of bicarbonate outside of the muscle can draw many of the fatigue
producing compounds out of the muscle so that they may be disposed of.
Much like the effect creatine monohydrate has on muscle stores of creatine phosphate, and the effect
beta alanine has on muscle carnosine stores, consumption of dietary bicarbonate can increase blood
concentrations of bicarbonate. The most common and the most effective dietary form of bicarbonate
appears to be sodium bicarbonate which is in fact the common baking product – bicarb soda, also
known as bicarb of soda or baking soda (not to be confused with baking powder which is a mixture of
bicarb soda and other substances such as corn starch). Other available forms include medications
used to lower urine and blood acidity. Urinary alkalizing and antacid tablets such as Sodibic (in
Australia), Brioschi or Neut (sold in the US) or Sellymin (sold in Canada) are all suitable supplements
which contain sodium bicarbonate as the single ingredient.
Taking large doses of sodium bicarbonate (300mg/0.3g per kg of bodyweight) has been shown to
increase blood buffering capacity and lead to increases in performance. This corresponds to
15g/22.5g/30g of sodium bicarbonate for a 50kg/70kg/100kg athlete respectively.
When to take it
Similar to beta-alanine any event comprised of high intensity exercise lasting 1 to 7 minutes such as a
fight may benefit from sodium bicarbonate supplementation. The major difference being that the
effects of sodium bicarbonate appear and disappear quite rapidly (within hours), therefore it should
be used acutely prior to a fight (as opposed to routinely during training). Increases in blood
concentrations following ingested bicarbonate may decrease after 4 hours or so, therefore repeated
doses taken throughout a competition day or during a multi-day event can ‘top up’ blood
concentrations and maintain the usefulness of the supplement strategy.
Side effects
Unlike creatine and beta alanine, care needs to be taken when supplementing with sodium
bicarbonate as gastrointestinal effect mays be experienced, possibly leading to stomach
pains/cramps, feelings of nausea, diarrhoea and/or vomiting. Given the fact that any of these may be
the difference between winning and losing, and in the fight game one mistake often spells disaster,
extreme care needs to be taken to figure out the ideal supplement practice for each individual. There
are a few strategies fighters can employ to reduce the chances of experiencing these effects such as:
consume sodium bicarbonate in tablet form, consuming increased fluids when ingesting the
supplement, spreading the dose over 2-3 hours before competition/fight time, consuming the doses
with meals containing carbohydrates and possibly even loading up on sodium bicarbonate for several
days prior to the event and taking a smaller ‘top up’ dose several hours before the event (so that any
possible side effects are not experienced close to the fight). The take home message here is that a
fighter really needs to experiment with sodium bicarbonate long before an important competition, so
that he/she can work out the ideal protocol which suits them. Some people will not experience any
side effects.
How to take it
Given all of the information provided in the side effects section, and the acute rise and fall of
bicarbonate blood levels following ingestion, the strategy a fighter uses when supplementing must be
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trialled and experimented with in order to figure out what works best for them. Put simply, you want
to consume 0.3g/kg of body weight within 2-3 hours prior to a fight. It would be a good idea to split
this over 4-6 doses within that time, consume it with food or snacks and with plenty of fluid (250ml or
more with each dose). If you are going to fight after 4 hours following the last dose than consuming
a top up dose (perhaps half the original dose) will help maintain blood levels.
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Nitrate
Of the performance supplements mentioned within this chapter, nitrate is perhaps the least relevant
to combat sport athletes (at least in comparison to the other supplements which are often considered
mainstays of combat sports supplement regimes). It does deserve a mention however as it has been
proven to be an effective supplement especially for endurance athletes. Combat sports are much
shorter in duration than the sports for which nitrate is commonly used for, however there are some
studies in shorter durations events, and also, many athletes will want to try to gain every edge they
can, and so supplementing with nitrate is certainly not a waste of time. Basically, nitric oxide (NO) is
an important compound which in part regulates blood flow, cellular respiration, and other processes,
which ultimately assist muscle function and energy production. Consuming increased amounts of
nitrate (which is eventually converted into NO) can enhance these processes. Nitrate is found in green
leafy vegetables as well beetroot and radish as well as other less notable sources. Increasing your
intake of these foods is thought to assist in increasing NO availability, however the strongest evidence
for performance effects is found following the consumption of concentrated supplements such as
beetroot juice.
When to take it
As stated, nitrate supplement are not commonly recommended for day-to-day training in combat
sport athletes, as there are a lot of more important and effect supplements fighters should integrate
into their nutrition plan first. Furthermore, an athlete can benefit from nitrate supplementation in a
relative short period of time, and the crucial time one would want to benefit from the potential
increased endurance is during competition, when every % increase in performance really counts.
Side effects
Long term studies on athletes and nitrate supplementation have not been conducted however given
the mechanism of action and the evidence available thus far, it would appear that nitrate
supplementation is safe. Uncommon, yet possible side effect include stomach upsets and gut
tolerance issues, so fighters should trial their supplementation strategy ahead of important
competition (as with all nutrition strategies). One thing to mention is that although increasing nitrate
through non-supplement, food based sources is thought to provide similar benefits to
supplementation, the nitrate content of foods is much lower than supplements, and particularly for
foods where nitrate is in the form of certain nitrate salts (such as processed meats), trying to get
supplement level doses through food can be difficult and lead to unfavourably high consumption of
other compounds.
How to take it
Purposefully increasing your intake of nitrate rich vegetables is a good idea in most situations and
times of the year, however taking this a step further supplementing with concentrated beetroot juice
(or other nitrate rich supplement) either on competition, or in the days leading up to and including
competition day may assist performance. Most research reports doses of 310-560 mg being effective
when consumed 2-3 hours before exercise. There are several commercial products available which
contain nitrate in this range (often 400mg per serve). Additionally, positive results have been shown
with loading phases last several days also. For a fighter, the sensible strategy may be to:
•
•
Take a daily dose (or perhaps 2) of a supplement (example beetroot juice concentrate)
containing 310 – 560 mg nitrate for 6 days before your competition/fight
Take the final dose (day 7) 2-3 hours prior to your anticipated fight / competition start time
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Recovery supplements (other)
In this section I will mention just two supplements, curcumin (which comes from the turmeric plant)
and tart cherry (also known as sour cherry or Montmorency cherry. Both of these supplements have
the potential to reduce muscle damage and soreness immediately after exercise as well as in the days
after. They achieve these by reducing inflammatory compounds within the body. It is important to
mention several things here:
•
•
•
•
Inflammation is not necessarily bad, and is in fact part of the process which leads to
improvements in fitness and strength
Following an exercise stimulus (i.e. training), we cause micro-damage to our body which then
initiates a process (starting with inflammation) that causes soreness, some loss of function,
and eventually adaptation and recovery
It is this repeated process of; damage, inflammation, recovery and adaptation – which leads
to noticeable changes in fitness attributes and performance over time
Therefor, if we routinely interrupt or reduce these inflammatory processes, we may actually
be decreasing our adaptations
Given what was just outlined, you can see why it doesn’t make sense to constantly supplement with
compounds that are going to reduce inflammation. Therefor, we need to be smart with how we
implement these supplements.
When to use
The ideal time to make use of these supplements, is when improvements in fitness attributes is no
longer the KEY goal of your training. Generally, this is immediately before competition or fight. For
athletes who compete regularly (once every 10 weeks or more), a good rule of thumb would be to
begin use 1 week prior to competition, and maybe even for 3-4 days after to help with recovery from
competition. If you compete / fight less often, and you implement more of a ‘fight camp’ structure,
you could potentially extend the use to the last 3-4 weeks before your fight, as in this stage tapering
should be beginning, and even if it hasn’t technically begun, you have probably started to accumulate
a lot of stress on the body, your injury risk has increased, and you are more looking to improve
recovery and thinking about peaking in fitness/ health than you are about increasing your aerobic
capacity or maximal strength and power.
When not to use
Obviously, the time to not use these supplements are for the duration of the year outside the time
frames mentioned above. Particularly if you are attempting to increase your muscle mass,
strength/power or aerobic/ anaerobic fitness, prior to a taper.
How much to take
Effect curcumin doses are noted to be anywhere from 1-5g daily (preferably spread across the day in
2-3 doses). The issue with curcumin supplements is that curcumin has poor bioavailability by itself and
so fighters should select a product which pairs curcumin with pipperine (a black pepper extract) or
with a fat (such as soy lecithin or other oil/lipid/fat).
Effective liquid tart cherry doses are about 250-350mL x 2 daily (or 30-40ml x 2 daily if concentrated).
Some products come in capsule form where 450-500mg daily doses may be effective (spilt across the
day where possible). The doses are all said to be equivalent to about 200 tart cherries in terms of the
key compound delivered which reduce inflammation.
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Cutting weight
So you’ve reduced your body fat as much as possible using the information provided in previous
chapters and you are still several kilograms above the weight class you wish to compete in. This is an
ideal situation; as carrying as much muscle mass as possible into competition can only be a good thing,
right? Well this is true as long as you are able to temporarily reduce your body weight in order meet
the upper limit of the weight class and you have the time and the knowledge to recover nutritionally
from acute weight loss. The amount of weight you can ‘cut’ effectively and efficiently will depend on
2 factors, 1-the amount of time you have between weigh in and fight time, and 2- your understanding
of the physiological process involved in acute weight loss and recovery from acute weight loss. A
fighter who weighs in 24 hours before they fight (such as most pro MMA fighters and pro boxers) can
afford to cut more weight than someone who weighs the night before a morning competition (such
as many judo players) who can afford to cut more weight than those weighing in the morning for an
afternoon bout (such as amateur boxers). For many Jiu jitsu competitions, weigh-ins can occur as
close as 30min prior to competing, not allowing much recovery time.
Our body weight is made up of the combined mass of all of the various body compartments (bone,
muscle, fat, organs etc.) as well as the ‘stuff’ inside those compartments (fluid, blood, gut contents
etc.). Once fully grown, the areas of the body which have the potential to increase and decrease are;
muscle, fat, fluid and gut contents. Both body fat and muscle mass require weeks to months to induce
significant changes in weight, therefore this leaves fluid and gut contents which can be changed rapidly
in order to reduce or increase body weight. The manipulation of body water (including glycogen) and
gut contents, we can refer to as acute weight loss/gain.
Long term weight manipulation
Short term weight manipulation
Muscle mass
Body water
Fat mass
Gut contents
To spell this out for you even further: when we lose fat mass it is the chemical conversion of one type
of molecule into another, or more specifically one type of molecule (fatty acids) into two others (water
and carbon dioxide). This process of weight loss occurs at a somewhat slow rate compared to fluid
losses and the loss of gut contents. Think about it; during an average fat loss period when a fighter is
dieting and losing half to one kilogram per week (remember this is a good target as any more than this
and muscle mass is likely to be lost) which equals roughly 70-140 grams per day. Now, if you go the
toilet you may lose anywhere up to one litre/one kilogram in a matter of seconds depending on how
full your bladder and colon is. Therefore if you need to lose weight quickly, or to achieve the lowest
possible body weight in the short term, you need to focus on gut contents and fluid balance on top of
body fat losses. This can be done by consuming foods which physically weigh less and are lower in
fibre (as fibre will retain water in your gut and take time to pass through) and by consuming less
fluids. Caution is advised when manipulating fluid balance as if you don’t have time to rehydrate then
performance will be affected. However for fighters with a day before weigh in, a relatively large
amount of weight can be lost through dehydration and replaced without affecting performance. To
put numbers to this, those who weigh in the day before competition (>18 hours) can lose about 10%
of their body weight through short term weight loss strategies over the course of 4-10 days, providing
they are well hydrated and currently eating a high fibre diet and a sufficient amount of carbohydrates
to maintain glycogen stores before engaging in these acute weight loss strategies. For those who
weigh-in the day of competition, this number would be reduced to about 5% of body mass. Ofcourse
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individuals vary in their response to acute weight loss techniques, and experience in weight cutting
counts for a lot, so these numbers represent the upper limit for most people, and certainly those new
to weight cutting should aim for lower acute weight loss. It should also be mentioned that females
typically have a harder time inducing acute weight loss for a variety of reasons (lower sweat rates,
lower levels of muscle mass and body water, hormonal differences etc.) and so it makes sense for
females to aim for slight lower values than the 5-10% guidelines mentioned. Perhaps reducing the
values by a further 1-2%. The following table details these guidelines for athletes of various weights.
Athlete weight
Weigh-in
weight if
cutting 10%
Weigh-in
weight if
cutting 8%
Weigh-in
weight if
cutting 5%
Weigh-in
weight if
cutting 4%
50 kg
45
46
47.5
48.5
55 kg
49.5
50.6
52.25
53.35
60 kg
54
55.2
57
58.2
65 kg
58.5
59.8
61.75
63.05
70 kg
63
64.4
66.5
67.9
75 kg
67.5
69
71.25
72.75
80 kg
72
73.6
76
77.6
85 kg
76.5
78.2
80.75
82.45
90 kg
81
82.8
85.5
87.3
95 kg
85.5
87.4
90.25
92.15
100kg
90
92
95
97
Fluid and weight cutting
The problems associated with dehydration have been described previously in the chapter on fluids so
will not be discussed in detail here. Rather dehydration in the context of weight cutting will be focused
on. The table below displays methods of dehydration commonly used by fighters to help make weight.
Passive dehydration
Active dehydration
Fluid restriction
General training
Sauna
Sweat runs
Hot bath
Training in extra layers
Hot shower
Exercise in hot/humid environment
Methods of dehydration can be thought of as passive or active, with active methods involving some
form of physical exertion in order to promote increase body temperature and sweating.
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Physiologically it makes sense (and is suggested by most scientists) that passive methods of hydration
should provide less stress on the body whilst still achieving body weight losses. In theory it is easier
to drink less fluid and wear extra layers or sit in a sauna than it is to jog to increase sweat production.
However in reality many fighters prefer active methods of dehydration and research suggests that top
fighters use both methods in varying combinations. Therefor it is suggested that fighters should
experiment with what works best for them and what they feel comfortable with. Additionally you
should take note of how much weight you lose from intentional methods of dehydration, but also note
how much weight you lose after a normal training session, after a hard training session, after one day
of reduced fluid etc. In this way you can start to predict how much weight you have the ability to lose
easily and at what point it will become ‘hard’ to squeeze extra fluid from the body. One thing that is
clear is that fluid losses can occur very rapidly and the human body responds to these changes by
conserving water, thus there is no need to begin dehydration 3 or 4 days from weigh in. Generally
dehydration should be left for 24-30 hours before the weigh in. A sensible approach would be to limit
fluid intake the day before weigh in, then employ active or other passive methods the day of weigh
in, and possibly the night before.
Other than consuming less fluid, and forcing the body to excrete more fluid there are a few things you
can do to make the body ‘let go’ of more water. If you have not already read the chapters on
carbohydrates, fluid and fibre, it would be a good idea to read them now as a background to the
following information.
Glycogen depletion
As was discussed in the carbohydrates chapter, our bodies store carbohydrate inside muscle and liver
in the form of glycogen, roughly 600g for the average 70kg male athlete. One gram of glycogen binds
with approximately 3 grams of water. Therefore, there may be a 2400g body weight difference in an
athlete depending on whether or not glycogen stores are full or empty. Glycogen is ‘burnt’ through
moderate to high intensity exercise, and replaced when carbohydrates are consumed. Therefore in
order to deplete glycogen stores a fighter can either increase training whilst keeping carbohydrate
intake constant or decrease carbohydrate intake whilst keeping training constant – or a combination
of both. It is important to note that low glycogen stores will cause fatigue during training and
competition, therefore aiming to fully deplete glycogen stores is not ideal. Instead moderating
carbohydrate intake in the days to week before weigh in whilst maintaining training loads will be
effective. Alternatively if training is to be tapered, then reducing carbohydrate intake will help lower
glycogen and water weight. Depleted glycogen stores should be replenished as soon as possible
following weigh in.
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Reduce sodium intake
The fact that our bodies regulate sodium concentrations in body fluids means that reducing sodium
intake in theory will reduce water retention. Anecdotal reports form athletes have provided mixed
results on weight loss. If wanting to employ a low sodium approach to weight loss, an athlete should
aim to reduce sodium intake for 3-4 days prior to weigh in. Reducing sodium intake for 5 or more days
is not necessary as the hormones which regulate sodium and fluid balance respond quickly to changes
in intake. Sodium or sodium chloride (table salt) is found in many processed foods, snack foods and
in canned and jarred products as it is commonly used as a preservative. Tips to remove salt from your
diet include:
•
•
•
•
•
Do not add table salt to your food or to recipes
Choose low sodium or low salt versions of all foods when possible
Do not use high salt sauces or condiments (soy sauce, oyster sauce, many ketchups, relishes,
dips and salad dressings are high in sodium, check the back of the pack and choose versions
with the lowest sodium content, or simply do not use any)
Use herbs and spices for flavouring instead of sauces
Eat more fresh foods and ‘real’ foods, as packaged products generally contain high levels of
sodium as a preservative
Water loading
Many fighters are familiar with the technique known as ‘water loading’. In short, the technique
involves drinking large volumes of fluid prior to the fluid restriction, as a means to increase the fluid
loss during restriction. Recently, controlled research has demonstrated this approach to be effective
(at least for some athletes), and safe (providing the fluid is spaced across the day). The available
evidence suggests, consuming 100ml / kg of fluid (7.5L for a 75kg fighter) for at least 3 days, prior to
restricting fluid leads to greater urine losses during restriction than consuming a more moderate
amount of fluid. A few points to mention here are:
•
•
•
•
Care should be taken to space the fluid intake across the day during water loading to prevent
any abnormalities in blood sodium levels
Individuals respond differently, so trialling this approach and noting your responses is
recommended
For many athletes, they can make weight effectively without water loading, and the technique
may be more troublesome than its worth, due to the frequent bathroom visits
Even if you choose not to use water loading, not cutting fluid too early prior to weigh-in is a
good idea, as drinking less only leads to the body conserving water. Therefor fluid restriction
should be left to close to weigh-in (24-30 hours prior).
Gut contents and weight cutting
In terms of reducing the food in the gut, many fighters will employ varying degrees of food restriction
or even complete fasting. Avoiding food intake altogether will obviously promote reduced gut
contents. The disadvantage of this method is that 1- it is hard to follow and 2-it will leave athletes
feeling week and depleted. Furthermore, even if a fighter does avoid food intake for an entire day,
chances are there is still undigested bulk inside the gut from previous days.
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Other methods which are less than ideal include the use of laxatives and or vomiting. Whilst laxatives
and vomiting may be effective at reducing gut contents, the discomfort can seriously affect
performance ruin an otherwise meticulously planned fight prep. Laxatives can cause abdominal pain
and swelling, irritable bowel syndrome, ulcers, pancreatitis, haemorrhoids, bleeding of the intestinal
tract, paralysis of the intestines, and intestinal injuries. One of the most serious concerns relating to
the abuse of laxatives is that of dehydration. Loose bowel movements can cause the loss of a
substantial amount of water from the body, leading to dehydration and electrolyte imbalances; both
conditions in which the resulting problems could prove fatal. The dangers of laxatives increase with
the frequency of use.
The physical act of forcing oneself to vomit as means of emptying gut contents may cause laceration
of the oral cavity, tears or ruptures of the oesophagus. Stomach acid in vomit irritates and causes
inflammation of the oesophagus and erodes dental enamel on teeth. The associated dehydration from
vomiting may also lower blood pressure and cause electrolyte imbalances
Rather than avoiding food intake altogether or the use of vomiting or laxatives, are far smarter and
potentially more effective way to reduce gut contents and body weight is to adopt a low residue/low
fibre diet for several days prior to weigh in.
Low residue/low fibre diet
By adhering to a low fibre diet, an athlete can eliminate residual fibre and foodstuffs from the GI tract,
thus providing a reduction in weight. Dietary fibre by definition is the indigestible portion of plant
materials consumed in the diet. Dietary fibre adds bulk to stools, drawing water into the intestinal
space. For general health and the prevention of many diseases this is a positive effect. However this
provides an opportunity to further decrease by body weight by reducing or eliminating dietary fibre
from the diet. A low residue diet should be followed for 48-72 hours to achieve maximal weight
reduction by this method. In general an athlete can expect to lose around 0.5-1.5kg depending on
their body size and their habitual fibre intake. If you have read the chapter on dietary fibre you will
be familiar with what foods contain fibre and you should be able to make the relevant adjustments to
your day to day diet in order to reduce the fibre content and therefore minimise any residual food
stuffs which will not be absorbed and ‘hang around’ in your intestinal tract. In general switching to a
low residue/low fibre diet involves removing all vegetables/fruits/seeds/nuts/beans from the diet,
and swapping any wholegrains, high fibre breads, cereals and grains for low fibre or white options.
Making these changes will provide less fibre which has to slowly make its way through the gut; it also
provides less actual food weight going into the body and still will provide a similar amount of energy.
The following two examples display two diets, the first a general day to day training diet with an
adequate amount of fibre to promote good health and is associated with an optimal fruit and
vegetable intake. The second diet provides approximately the same amount of energy and protein,
however has largely reduced the total fibre content and also the food weight. Eating in this way for 2
or 3 days will reduce gut contents and lead to a lower weight on the scales, whilst still providing
adequate energy and not requiring starvation or fasting of any kind.
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Meal Plan for 70kg fighter, regular training, regular fibre intake
Meal/ snack
Food group serves
Approximate nutrient breakdown
7.30am Breakfast
50 g carbohydrates
2 pieces of bread
2 grains/cereal serves
25 g protein
2 eggs
1 meat serve
17 g fat
1 skim milk coffee latte
1 Dairy serve
5 g fibre
5 x 1000mg fish oil capsules
0.5 fats/oils serve
450g food weight
55 g carbohydrates
10.30am Morning snack
10 g protein
1 apple, 1 banana
2 fruit serves
1 g fat
Tub of low fat yoghurt (200g)
1 dairy serve
6g fibre
370g food weight
1.00pm Lunch
40 g carbohydrates
2 slice bread
2 grains/cereal serves
25 g protein
1 can tuna
1 meat serve
17 g fat
1 cup salad
1 vegetable serve
9 g fibre
30 g mixed nuts
1 fats/oils serve
280g food weight
4.00pm Afternoon snack
85 g carbohydrates
250ml low fat flavoured milk
1 dairy serve
15 g protein
1 flat bread
2 grain/cereal serves
10 g fat
1 cup salad
1 vegetable serve
5 g fibre
¼ avocado
0.5 fats/oils serve
480g food weight
1 palm sized lean steak
1 meat serve
120 g carbohydrates
2 cups of rice
4 cereal/grain serve
30 g protein
2 cups of mixed vegetable
4 vegetable serves
20 g fat
1 table spoon canola oil
1 serve of fats/oils
9g fibre
9.00pm Dinner
1100g food weight
2 cups fruit salad
Total
2 fruit serves
3 meat serves
350 g carbohydrates
6 vegetable serves
105 g protein
10 grains/cereal serves
65 g fat
4 fruit serves
34 g fibre
3 dairy serves
2680g food weight
3 fats/oils serves
2405 kcal / 10052 kJ
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126
Meal Plan for 70kg fighter, reduced fibre/low residue diet
Meal/ snack
Food group serves
Approximate nutrient breakdown
7.30am Breakfast
50 g carbohydrates
2 pieces of white bread
2 grains/cereal serves
25 g protein
2 eggs
1 meat serve
17 g fat
1 skim milk coffee latte
1 Dairy serve
2 g fibre
5 x 1000mg fish oil capsules
0.5 fats/oils serve
450g food weight
55 g carbohydrates
10.30am Morning snack
10 g protein
2 pieces of white bread
2 grains/cereal serves
1 g fat
Tub of low fat yoghurt (200g)
1 dairy serve
2g fibre
250g food weight
40 g carbohydrates
1.00pm Lunch
2 white slice bread
2 grains/cereal serves
1 can tuna
1 meat serve
30 g mayonnaise
1 fats/oils serve
25 g protein
17 g fat
2 g fibre
170g food weight
85 g carbohydrates
4.00pm Afternoon snack
250ml low fat flavoured milk
1 dairy serve
1 flat bread
2 grain/cereal serves
30g mayonnaise
1 fats/oils serve
9.00pm Dinner
1 palm sized lean steak
1 meat serve
2 cups of rice
4 cereal/grain serve
2 table spoon canola oil
2 serve of fats/oils
15 g protein
17 g fat
1 g fibre
380g food weight
80 g carbohydrates
30 g protein
35 g fat
1g fibre
450g food weight
Total
3 meat serves
310 g carbohydrates
6 vegetable serves
105 g protein
10 grains/cereal serves
87 g fat
4 fruit serves
8 g fibre
3 dairy serves
1700g food weight
3 fats/oils serves
2443 kcal / 10211 kJ
A word of caution, following a low residue diet for prolonged periods of time will induce constipation;
furthermore, fibre should be slowly reintroduced into the diet (over a period of 2-5 days) along with
increases in fluid – as large increases in fibre consumption may cause diarrhoea.
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Low food volume/weight
In addition to a low residue diet, actual food weight can be reduced if needed. Reducing total food
volume/portion sizes is one way to reduce gut contents; however energy intake will generally be
reduced also.
Alternatively, selecting foods with reduced weight means that less water and fibre is consumed
relative to foods of similar caloric value. I.e. 1575kJ in 100g jelly beans, whereas it takes 150g or 5
slices of bread to consume 1575kJ. Chocolate or low carb protein bars are another energy dense low
residue food that are also lower in carbohydrate and may be suitable if total carbohydrate intake is a
concern. In essence, a low residue diet will be a low food weight diet relative to a ‘regular’ diet.
However extremely low food weight can be achieved with high energy, low fibre, ‘dry’ foods. This
kind of eating plan would generally have an athlete eating little more than protein bars, peanut butter
and lollies/candy. This type of diet is not nutritionally balanced and should not be consumed for long,
however will not have any detrimental effects if consumed for a day or so. Below is an example low
residue and very low food weight diet. This combined with fluid restriction will result in increased
weight loss relative to the previous low residue diet.
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Meal Plan A for 70kg fighter, low residue and low food weight
Meal/ snack
Food weight
Approximate nutrient breakdown
14 g carbohydrates
7.30am Breakfast
1x low carb protein bar
65g
1 x tablespoon smooth peanut
butter
15g
29 g protein
17 g fat
1.5 g fibre
325kcal / 1359 kJ
26 g carbohydrates
10.30am Morning snack
2 x rice cake
14g
3 x tablespoon smooth peanut
butter
45g
12 g protein
24 g fat
3g fibre
368kcal / 1539 kJ
14 g carbohydrates
1.00pm Lunch
1x low carb protein bar
1 x tablespoon smooth peanut
butter
29 g protein
65g
17 g fat
15g
1.5 g fibre
325kcal / 1359 kJ
26 g carbohydrates
4.00pm Afternoon snack
2 x rice cake
14g
3 x tablespoon smooth peanut
butter
45g
12 g protein
24 g fat
3g fibre
368kcal / 1539 kJ
14 g carbohydrates
9.00pm Dinner
1x low carb protein bar
1 x tablespoon smooth peanut
butter
65g
15g
29 g protein
17 g fat
1.5 g fibre
325kcal / 1359 kJ
94 g carbohydrates
111 g protein
Total
324g
99 g fat
10.5 g fibre
1711 kcal / 7152 kJ
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Fluid intake
Normal fluid
intake
Nutrition focus
Energy deficit/lower kcal/kJ for fat loss (if required)
No additional considerations
Days before
weigh in
9 days +
Energy deficit/lower kcal/kJ for fat loss (if required)
Normal fluid
intake
Low carb foods (focus on protein and fats)
Normal salt intake
8 days
Regular fibre intake
Energy deficit/lower kcal/kJ for fat loss (if required)
Normal fluid
intake
Low carb foods (focus on protein and fats)
Normal salt intake
7 days
Regular fibre intake
Low carb foods (focus on protein and fats)
Normal fluid
intake
Normal salt intake
6 days
Regular fibre intake
Low carb foods (focus on protein and fats)
Normal fluid
intake
Low salt foods, no added salt
5 days
Regular fibre intake
Normal fluid
intake or 7 L if
water loading
Normal fluid
intake or 7 L if
water loading
Normal fluid
intake or 7 L if
water loading
Fluid
restriction
(e.g. 1-1.5L)
Low carb foods (focus on protein and fats)
Low salt foods, no added salt
4 days
Low residue, low carb foods
Low salt foods, no added salt
3 days
Low residue/low fibre
Low residue, low carb foods
Low salt foods, no added salt
2 days
Low residue/low fibre
Eat 4-6 very low weight/high energy, low carb, protein/fat containing
‘meals’ (protein bars, peanut butter)
Low salt foods, no added salt
1 day
No fibre
May begin using preferred methods of sweating in evening
Minimal fluid
(suck on ice
cubes)
Very low weight food if any (chocolate or protein bars)
Use preferred methods of sweating
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Weigh in day
(afternoon
weigh in)
130
Understand your body
It cannot be stressed enough, how important it is for a fighter to understand his/her own body.
Particularly when it comes to weight cutting. Experimenting with these techniques prior to important
competitions is incredibly important, not only so you know how much weight you can lose, but also
know you know how you will feel and how you will perform following the use of these techniques.
For most fighters, the time close to a fight will involve the greatest changes in their diet yet it is the
most important time of their training/competition cycle. Given that we are creatures of habit, it seems
stupid to play around with unused techniques at such an important time, particularly when you factor
in the other issues surrounding competing (travel, nerves, extra attention, fear? media?). Therefore
you owe it to yourself to ‘normalise’ the whole weight cutting process.
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Chapter summary / practical application
In comparison to ‘true weight loss’, weight cutting is aimed at manipulating compartments of the
body which can be changed relatively quickly. As body fat, muscle mass and bone mass change
slowly overtime, this leaves only gut contents and body water which can be changed in the hours to
days prior to weigh-in.
•
•
•
•
•
•
•
•
•
•
Both passive and active means of dehydration should be experimented with prior to weighin, so a fighter is familiar with the individuals methods and the amount of weight loss
expected
Reducing sodium intake can lead to less fluid retention
Reducing glycogen stores via the combination of depleting stores with training and a low
carbohydrate diet can lead to weight loss in the form of bound water
Water loading may be effective for some fighters, but is not mandatory. However fluid
intake should remain adequate/high until 24-30 hours before weigh-in
Adopting a low fibre/low residue diet is an effective means of reducing stool weight and
‘emptying’ the colon
Total food weigh consumed (in addition to fibre content) will further have an effect on
stomach contents and therefore weight
Following weigh-in, athletes should immediately begin the recovery/rehydration process
The priorities for nutrients and fluids post weigh-in depend on what weight loss methods
were employed in order to make weight (i.e. empty glycogen stores need to be replaced
with dietary carbohydrate, lost fluid needs to be replaced with following an appropriate
rehydration plan)
The total amount of weight which a fighter should plan to lose (and recover from) should be
determined by the time between weigh-in and fight time
Practice these techniques prior to competition
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Post weigh-in / Competition day nutrition
So you’ve made weight by utilising one or more of the strategies discussed in the previous chapter.
Depending on how much you’ve deviated from your normal eating patterns and how much you’ve
dehydrated in order to make weight will determine how crucial the post weigh-in/pre fight period is.
After the weigh-in
For many the post weigh-in binge eating session has become a ritual, however examining the
physiology of weight cutting can point us in the direction of a more educated and performance
promoting approach. Put simply, whatever we have removed from the body in order to reduce body
weight, we need to replace before we fight. This combined with how long we have between weighin and fight time will impact on how crucial specifically planned meals become. In general, most
fighters employ dehydration as a means to make weight, therefore fluid replacements is essential, if
you have been on a lower carbohydrate diet or in an energy deficit (low calorie diet) in the days to
weeks leading up to weigh-in, then carbohydrates become an important part of your post weigh-in
recovery plan. Although adopting a low residue/low fibre diet and a low food weight diet reduces gut
contents, this does not need to be replaces and is therefore less critical. Extra fibre and increased gut
contents will have no effect on fight performance. In fact if you have employed a low fibre/low residue
diet leading up to weigh-in, you should be careful to not consume too much fibre too quickly as this
can cause diarrhoea. Furthermore if you do consume a large amount of fibre containing foods such
as fruits and vegetables, this may ‘fill you up’ prematurely and prevent you from meeting other
nutritional goals. The same can be said for fat intake
If you currently walk around on weight, and therefore have not had to change anything to achieve the
desired weight, then no different approach needs to be taken in regards to diet and hydration prior
to your fight. Simply ensure you are adequately fuelled and hydrated as you would be for any normal
hard training session. Stick to foods you are familiar with and eat them a similar time before your
fight as you would on a normal training day. It’s important to include carbohydrates in your pre fight
meals and snacks (as it is for a normal training session), the only difference being that if you are the
kind of fighter who generally consumes carbohydrates in the lower end of the recommended range,
perhaps now is the time to eat a little bit more than normal (including some high GI ‘light’
carbohydrate based snack closer to your fight). However stomach comfort is of paramount
importance as you want to feel comfortable and confident going into your fight.
Carbohydrates post weigh-in
For those fighters who have adopted a low carbohydrate diet in order to reduce muscle glycogen in
order to reduce muscle water weight, replacing carbohydrates becomes necessary. Ensuring you get
at least 5g / kg will ensure you have enough glycogen to fuel your performance, and consuming upto
10g and even 12 g / kg will assist with maximising glycogen stores, and increasing body weight. How
aggressive you can/ must be with your carbohydrate intake following weigh in will depend on how
long you have until fight time. For a 24 hour weigh in, simply resuming normal eating patterns (dinner
post weigh-in, breakfast, lunch and dinner on fight day, as well as snacks between meals) whilst
ensuring to consume a carbohydrate source at each meal and snack is enough to provide sufficient
fuel for the fight. For those who have an evening weigh in and will fight in the morning, consuming
several carbohydrate based small snacks before sleeping in addition to a carb based dish for dinner
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post weigh-in, and a high carb breakfast pre-fight is recommended. For those who have depleted
glycogen, and have a morning weigh-in, with only a few hours before fight time, aggressive
carbohydrate replacement is necessary. Liquid meals (sports drinks, meal replacements) and low
fibre, high GI, high sugar foods (lollies, energy bars, low fat biscuit/cookies, white bread and
honey/jam sandwiches etc.) are ideal for getting a large amount of carbohydrates into your body in a
shorter amount of time without causing major stomach discomfort. The table below displays some
suitable higher carbohydrate foods for post weigh-in separated into more ‘regular’ food options and
those which are ideal when you need to be more aggressive with your carbohydrate intake.
High carbohydrate replacement options
•
•
•
•
•
•
•
Aggressive high carbohydrate replacement
Pasta/rice/grain dishes
Potato, sweet potato, taro, pumpkin, corn
Breakfast cereal with fruit
Fruits particularly bananas
Dried fruit
Low fat yoghurt, milk, custard and ice
cream
Low fat muffins
•
•
•
•
•
•
•
Low fibre breakfast cereals
White bread with honey/jam
Lollies/candies
Low fat cookies/muffins
Tinned fruit with added sugar
Energy bars, sports drinks, liquid meal
Low fat bars
Fluid after weigh-in
I will not discuss the performance effects of dehydration here as they have already been covered in
the fluid chapter. It should be obvious that following weigh-in it is necessary to replace any fluid lost
during the dehydration/weight making process. The total amount of fluid you should ingest is
determined by the fluid lost and the rate is determined by the maximum rate of gastric emptying. The
problem with guzzling down large volumes of fluid is that when you consume large amount at one
time you do not retain all of it. Therefore it is recommended to aim for at least 1.5-2 times the amount
of weight lost to be consumed in fluid. In regards to how quickly this should be consumed, the answer
is essentially the slower the better, the only problem with consuming the fluid too slow, is that you
may not be able to get the total volume required into the body before fight time. Furthermore, most
fighters will only want to take small sips of fluid in the hour or two prior to fight time (in order to
optimise stomach comfort), therefore achieving the desired fluid intake two hours prior to fight time
should be the goal and the maximum rate of gastric emptying of fluids (between 1-1.5L per hour for
most people) can guide us on the upper limit of useful fluid consumption. Urine should be running
close to clear (very pale yellow) consistently for several hours prior to the fight. Aiming for at least 1g
(and up to 1.5 g) of sodium per litre of fluid will ensure the fluid is well retained and electrolyte balance
is restored.
So the plan should be; aim to consume one and a half to twice your sweat/dehydration losses, at the
rate of 1-1.5L per hour (250-375mL every 15 minutes), and have this consumed 2 hours before your
fight. Selecting drinks with higher sodium and carbohydrate contents can help the fluid be retained
better and also add to your total carbohydrate intake. There is a bit of a trade off though, where fluids
with high energy (which is the case with higher carbohydrate content) take longer to leave the
stomach and travel to the intestine to be absorbed. Therefor, if rehydration is the main concern,
selecting fluid with a small amount of carbohydrate only (2-3% or 20 -30g / L) , but high amounts of
sodium (over 1 g / L) are ideal. This combination of sugar and sodium is actually how oral rehydration
solutions (ORS) are formulated, and therefor are a good choice immediately after weigh-in (to begin
the rehydration process fast) or when carbohydrate intake is the not major concern (e.g. an athlete
who has not depleted glycogen stores, but has sweat to make weight).
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Summing this all up and illustrating in an example:
•
•
•
•
•
•
A fighter diets down to 69.5 kg and then dehydrates 3.5 kg in order to make 66kg weigh-in weight,
24 hours before an MMA fight (6pm Friday night weigh-in, 6 pm Saturday fight time)
This fighter should consume 5.25-7L (1.5-2 x 3.5 kg loss) between weigh-in and fight time
Assuming the fighter goes to sleep at 10/11pm on Friday and wakes at 8am Saturday:
He should aim to consume roughly about 4-5.5 L Friday night (roughly 250-375mL every 15
minutes)
He needs to consume the remainder of the 5.25-7 before 4pm Saturday afternoon
Consuming the majority of this in sports drinks or electrolyte replacement beverages is a good
idea
o Furthermore additional salty snacks/salt added to meals/snacks should be included
Below are is an example post weigh-in meal plans for:
•
The after weigh-in period between 6pm (weigh in) and 10-11pm (sleep time) for the 69.5 kg
fighter - described previously (who depleted carbohydrate stores (glycogen), and dehydrated
3.5 kg in order to make 66kg weigh-in weight). This could be a suitable post weigh-in plan for
an athlete who competes the following morning, or the following night.
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135
Post weigh-in recovery plan (Weigh in 24 hour before fight) for 70kg fighter
Meal/ snack
Fluid
Carbohydrate
Sodium
30 g
2100 mg
20 g
1400 mg
6pm – first hour post weigh-in
1.3 litre water (consumed slowly)
1300 mL
15 x hydralyte (ORS) tablets
7pm – second hour post weigh-in
1.2 litre water (consumed slowly)
1200 mL
10 x hydralyte (ORS) tablets
Fruit jelly cup
50 mL
1 x slice white bread + teaspoon honey
20 g
30g
100mg
36 g
300 mg
90g
500 mg
8pm – third hour post weigh-in
600mL sports drink
600 mL
2 cups cooked white rice + teaspoon soy sauce
(plus small amount of protein)
Clear salty tasting soup (e.g. miso/chicken stock)
200 mL
250 mL water
250 mL
200 mg
9pm – fourth hour post weigh-in
600mL sports drink
600 mL
36 g
300 mg
500 mL water
500 mL
4 x hydralyte (ORS) tablets
8g
560 mg
2 x slice white bread + tablespoon honey
80g
200 mg
10 pm – fifth hour post weigh-in
300 ml sport drink
300 mL
150 mg
300 ml water
300 mL
18 g
1 x large pancake + 2 tablespoon jam + ½ low fat icecream
150 mL
80 g
700 mg
Total
5450 mL
448 g
6510 mg
= 155% sweat
loss (3.5 kg)
= 6.4 g / kg
body weight
= 1194 mg / L
of fluid
consumed
If this athlete competes in the morning following weigh-in, then their nutrition recovery efforts are
complete. Upon sleeping and waking up on competition day, you should no longer be trying to
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136
recovery from weigh-in, and you should focus on consuming a carbohydrate based, familiar meal,
which won’t cause stomach upset. The meal plan provided will have adequately replaced fluid losses,
as well as provide enough carbohydrate to fuel competition. Furthermore, a high carb breakfast is
going to boost carbohydrate stores even more.
If the fighter is fighting the night after weigh-in, they can continue to take advantage of the available
time to maximise carbohydrate stores and further ensure rehydration. You can see in the example
meal plan, the athlete has already eaten 6.5 g /kg of carbohydrate and 150% of their sweat losses.
Therefore, by consuming another two high carbohydrate meals (e.g. large bowl of oats with banana
and honey for breakfast, rice or pasta dish for lunch) as well as some high carbohydrate snacks (fruit
jelly cups, honey/jam sandwiches, dried fruit, energy/ sports bars), it is not hard to bring the total
carbohydrate intake up to around 10g / kg of body weight. Also, additional fluid throughout the day
will bring fluid intake towards 200% of sweat losses between weigh-in and fight. The thing to always
remember is to consider gut comfort. Make sure to stop eating/ drinking at a time before your
competition that will make you feel good, don’t eat too much protein, and keep fat and fibre intake
to a minimum (as these three nutrients will not help your recovery efforts and can displace
carbohydrates, fluid and sodium).
Fighters participating in multiple weigh-ins
Fighters who participate in sports with multiple weigh-ins (amateur boxers, some jiu-jitsu competitors
etc.), face a particularly tricky problem. The opportunity to significantly reduce body weight and then
completely recover following weigh-in does not exist relative to events with one weigh-in. All of the
same principles as have already been discussed apply however when it comes time to replenish with
foods and fluid post weigh-in, the combined weight of food and fluid becomes important. Therefore
athletes should select low weight, low fibre, high energy foods (sports bars, lollies, candies, liquid meal
replacements etc.) and should avoid having to dehydrate too much to make weight. In other words,
for these athletes, sitting closer to your weight division makes more sense and if done properly, by
simply following a low residue/low food weight diet throughout a tournament, an athlete can still
remain hydrated and make weight.
In reality, many top amateur boxers will dehydrate in order to make weight during a multi-day
tournament, and in this situation the ideal strategy is still rehydrate post weigh in to maximise fight
performance, but then immediately switch your thinking to weight control following your bout.
Following the first weigh-in consume low weight, high energy food; consume sports drinks or
electrolyte replacement beverages after weigh-in until fight time in an attempt to rehydrate the lost
fluid. Following a bout, weigh yourself (you should be back up somewhere near your pre-fluid cut
weight and higher than your weight division), every gram of food or fluid you put in your body from
now on will equal one gram on the scales. If you have adopted a low residue/low food weight diet in
order to make weight, than you are unlikely to be able to reduce your weigh further through diet,
therefore fluid becomes the focus. For this reason continue to consume low weight, high energy foods
and refrain from consuming much fluid, as this will have to be sweat off before the next weigh-in.
Instead, save the fluid intake for the following day post weigh-in. Alternatively some athletes will
prefer to continue to drink and do further sweat sessions in order to remove the fluid/weight from
the body. Any fluid you do consume post-fight should NOT be in the form of sports drinks/electrolyte
replacements, as you do not want to promote fluid retention at this stage.
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Competitions when you cannot predict your fight time
When it comes to making weight the morning of the competition and then hanging around all day
waiting to fight, the issues are; making weight and providing fuel to perform, yet not upsetting your
stomach should you suddenly get called to the mat or ring.
First things first, you have to make weight, so that is your first priority, yet you may also have to be
fuelled and ready to go should you fight soon after weigh in. So, weigh yourself first thing in the
morning, your breakfast should be something you are familiar with, however every gram you put into
your mouth is a gram on the scales. So you if you are cutting it close you have the choice of eating a
heavier breakfast and consuming less fluid and/or sweating; or not drinking at all and consuming a
low weight carbohydrate containing food (energy bar, fried eggs on white toast), providing this keeps
you under the weight. The worst thing you could do is not eat. So, even if you wake up 200 grams
over weight, you should eat something light weight but high in energy (e.g 1-2 energy/sport bars (65130g) or 100g of lollies then do a light sweat to make weight, so at least you are fuelled. Having the
breakfast at around 8am is good for most people if you think you are unlikely to fight earlier than
10.00am or so. However sometimes you may not fight until early afternoon or later. The problem
can be you never really know. Therefore, you should make sure to pack lots of quick digesting
carbohydrate/ sugar containing snacks to take to the competition. Once again energy bars, meal
replacement drinks (Sustagen etc.), bananas, sports drinks, lollies or other comfortable familiar foods
are ideal. This way you can graze on foods and keep your energy up, but also not feel sluggish and
have a stomach full of food should you unexpectedly get called up to fight. Many competitions can
sometimes last all day, so trying to stick to a somewhat normal eating pattern which includes a few
protein containing meals throughout the day can provide some degree of normality. Tins of tuna and
white bread sandwiches are good options as it ‘feels’ like you’re having something like real food
without sitting heavy in your stomach. Sustagen or other meal replacements are good as well. If you
know for sure that you will have 2 or 3 hours before your next fight, you may want to eat a more
‘normal’ meal like some rice, beans and tuna or a salad sandwich with some meat. Then resume eating
the lighter snacks in the following hours until your next fight. If you have to weigh in multiple times
on the one day and your cutting it close with the weight then you have to get maximum ‘bang for your
buck’ with your food and high energy low weight foods are a must. For example you can live off
protein and energy bars and some lollies throughout the day and drink water. This way you will have
minimal bulk in your stomach adding weight to the scales, you will still be consuming food regularly
and you will have energy in the form of carbohydrates throughout the day. As long as you didn’t sweat
a lot to make weight the fluid will be passed also. If you had to sweat a lot in order to make your
weight then total fluid intake needs to be considered also, but remember you will sweat a lot
throughout the day, so best bring some scales to the competition and check periodically so you know
how much food and fluid you can consume. Remember, 100g of food or 100ml of fluid in your mouth
= 100g on the scales.
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Chapter summary / practical application
Following weigh-in we need to reverse the physiological disturbance we have caused in order to make
weight. Sometimes we are not able to fully reverse these changes, but we need to do so to a degree
that enables adequate performance.
•
•
•
•
•
•
•
•
•
Aiming to consume 150-200% of fluid losses (at a rate of 1 - 1.5 litre per hour) between
weigh-in and competition will ensure complete rehydration
If this is impossible due to time constraints, then at least 100% of fluid losses should result
in an athlete being less than about 2% body weight dehydrated, and will allow recovery
from most of the performance effects
If the time does not allow even 100% of fluid losses to be consumed, then you are probably
cutting too much weight for your sport
Consuming at least 1g of sodium per litre of fluid (either in the fluid itself or in food eaten
around the same time) will ensure the fluid is well retained
If you do not deplete carbohydrate stores to make weight, aggressive replacement is not
required and simply consuming a normal moderate to high carbohydrate feeding pattern
will optimise performance
If you do deplete carbohydrate stores to make weight, then aiming to consume at least 5g
per kg of body mass will ensure adequate fuel for competition. Consuming closer to 12g per
kg will maximise glycogen stores and weight gain
If you weigh-in the day before competition, you should aim to recover from most of your
weight cutting efforts before sleeping on weigh-in night
Protein intake should be moderate following weigh-in, as carbohydrate, sodium and fluid is
what is crucial
Fat and fibre should be avoided where possible as these nutrients not only displace
carbohydrate, sodium and fluid, but can also lead to stomach upset
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Periodization
Coming up with a long term plan for your nutritional practices and body composition goals is just as
important as devising a plan for your training. You don’t train in ‘competition mode’ year round and
you don’t eat as if you’re cutting weight 12 months of the year either. There is a real art in building
an athlete, just as there is the science that guides that art. Everyone is different and there is no one
right way to periodise your diet or training either for that matter, but there are better ways than
others. Below is table outlining a typical year of training/nutritional periodization.
Jan
Strength
then fat
loss
Feb
Example Periodization for a fighter taking 2 fights in a year
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Fight 1 Camp
Preparation/taper
Maintenance
between fights
Fight 2 Camp
Preparation/taper
Nov
Dec
Post-fight rest, then
strength phase
Key – Training Phases
Fight week (weight cutting, fight day)
Taper
Comp ready/peak training phase
Maintenance
Strength phase
Fat loss phase
Rest/recovery phase
The above example has 2 fights/competitions scheduled throughout the year (late April and late
September). For the months between May to September, the goal is to rest and recover for 1-2 weeks
following the April fight, then maintain current fitness/peak again before the next fight. After the
second fight, the 6 months between fights allows for a slightly longer rest phase and gradual ease back
into structured training, followed by a strength phase to be implemented. Moving closer to February,
after the strength phase a month or so of fat loss may be required to drop some fat which may have
been gained during the strength phase and following the inevitable ‘loosening of the belt’ which
accompanies a 6 month gap between fights. Focusing on at least some fat loss pre fight camp will
allow the fighter to focus on training during the fight camp and only leave minimal body fat which
would need to be reduced during the camp.
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Some of the nutritional considerations to think about during these different phases are discussed
below. We will start from the fight/competition and work backwards, discussing a few relevant points
for each.
Fight/competition day
•
•
•
•
•
Providing weigh in has occurred the key factors are; comfort, hydration and fuel
Comfortable familiar foods should be consumed which have been trialled prior to the fight so
you are aware of digestion time frames and familiar with how you will feel
Where possible consume foods which you would normally eat before training at similar time
frames
When time between food consumption and competition is uncertain, selecting low fibre, low
fat quickly digesting carbohydrate foods are ideal (sports drinks, energy bars etc.)
Drinking large volumes close to your fight can lead to bloating/stomach upset, so ensure you
have achieved a fluid balance status long before fight time and only sip small amounts of fluid
close to the fight
Taper (1-3 weeks prior to the fight/competition)
•
•
•
As training is decreased during the tapering phase, energy intake should decrease also (unless
weight gain is not an issue)
General day to day training nutrition should remain with decreases in energy coming from
carbohydrate and fat only
If you need to cut weight then this will usually take place only in the final week (read the
weight cutting chapter)
Competition ready/peak training phase (1-2 months prior to fight)
•
•
Training volume and intensity is likely at its peak in this stage, however if body fat needs to be
reduced to make weight then energy intake needs to decrease
Decreases in energy intake should not come from pre/post training meals, think about
carbohydrate timing and total fat intake
Maintenance phase
•
In this phase food should not be restricted and as long as low amounts of nutrient poor high
energy foods (snack, sweets, desserts, extras etc.) are eaten, a fighter should not be worrying
too much about food intake, providing a balanced diet with plenty of vegetables are
consumed
Fat loss phase
•
Energy needs to decrease; energy density should decrease to allow large food volumes to be
consumed to avoid binge eating. Remove energy from meals away from training
Strength/muscle building phase
•
•
In this phase strength training is increases, aerobic training can be decreased and the energy
density of the diet can be increased to promote gains in strength and muscle mass
Not all fighters will implement a strength phase each year, however focusing on building
strength is a good idea for some who have experienced months/years of dieting and training
on lower energy intakes. This can help to increase metabolism and improve hormonal status,
and can assist with injury repair
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Below are some common scenarios and brief key points to address in these situations. Including
how you may periodise your nutritional priorities etc.
Scenario # 1 – Fighter post competition season, aiming to increase weight in order to compete in
heavier division in 6 months’ time
•
•
•
•
•
•
•
•
•
•
Periodise 6 month block into 2 x 3 months (3 month strength/muscle building phase, 3 months
more sports specific/ fight conditioning phase)
1st three month block, strength/muscle building phase
MUST increase energy intake, continue to increase week by week until weight gain occurs.
When weight gain ceases for 2 weeks, increase energy further. Select energy dense foods if
necessary
MUST implement appropriate strength training program (power lifting, body building,
Olympic lifting etc. Compound movements, progressively heavier loads, progressively greater
volume) e.g. 3-4 x 45-60 minute strength workouts per week
Backing off on aerobic training can be useful. Rearrange total training load to prioritise
strength training when fresh as well as programming in adequate rest, this is essential
Pay particular attention to protein intake, timing and spread. Ensure adequate carbohydrate
intake
Creatine supplementation is useful
2nd three month block, sports specific/ fight conditioning phase
Now is the time to start to consider body weight in relation to desired weight division, if
necessary continue to increase energy if there is still room to gain weight, if not keep energy
intake as is
Fighter can now remove focus from strength training/muscle building back to regular ‘fight
training’. I.e. begin to introduce aerobic training again, re arrange total training load to
prioritise fight training. Strength workouts can be decreased in volume and frequency (but
keep loads similar in order to maintain strength/muscle mass) e.g. 2 x 30 minute strength
workouts per week
Once aerobic training/fight training is reintroduced body fat may begin to decreases, if this is
desirable keep plan as is. If weight maintenance is the goal, increases in energy may be
necessary
Protein intake, timing an spread still very important
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Scenario # 2 – Fighter injured/off season, does not want to gain body fat and wants to maintain
muscle mass as much as possible
•
•
•
•
•
•
Energy intake relative to normal training periods must decrease to reflect decreased energy
requirements
It is still important to consume a balanced diet which contains some foods from all food groups
(including carbohydrate sources)
This can be done by decreasing portions sizes of all meals which will decrease total food
volume or by reducing the fat and carbohydrate sources whilst increasing vegetable and
salads, which can actually lead to an increase in total food volume
During periods of no training, sweets, snacks, extras and other high energy foods should
definitely be avoided
Constructing some sort of strength training program that works around your injury and fits
into your life is key in maintaining muscle mass during periods of decreased total training
volume. Even if this is just push-ups or other body weight exercises several times a week
Ensuring adequate protein intake, timing and spread can help prevent muscle loss
Scenario # 3 – Recreational fighter, working full time job, training only 3 times per week, wanting to
drop body fat but maximise training
•
•
•
•
•
•
•
Ensuring adequate protein intake, timing and spread can will help with recovery and adaptions
from training
Ensuring adequate carbohydrates before and after training sessions will fuel training and aide
recover
Energy intake must decrease in order to facilitate body fat loss
Therefore energy should be removed from non-training days, i.e. remove/reduce serves of
some carbohydrates on non-training days. Sweets, snacks, extras and other high energy foods
should definitely be avoided
Fighter should reduce fat throughout entire diet
Increasing physical activity where possible will assist with fat loss (walking more whenever
possible, cycling with the family on the weekend, training for 15-30minutes longer at each
training session etc.)
If fat loss does not occur, energy intake must be reduced further
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Wrap up
Well there you have it. Hopefully by now most questions you previously had regarding nutrition in
relation to training and competing have been answered. Hopefully after reading this book you have
come up with many more questions also!
Optimising your training diet is not difficult if you follow the information presented in this book, plan
ahead and reassess as you go. Further details on the subjects discussed throughout this book can be
found in the reference /resources list on the following page. Check out the following links below for
more information:
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References, resources and further reading
1.
Burke L, Deakin V. Clinical sports nutrition. Fourth Edition ed. Australia: McGraw-Hill Book
Company; 2009.
2.
Byrd-Bredbenner C, Moe GM, Beshgetoor D, Berning J. Wardlaw's perspectives in nutrition:
Mosby; 2012.
3.
Mahan LK, Escott-Stump S. Krause's food & nutrition therapy: Saunders/Elsevier St. Louis,
Mo.; 2008.
4.
Fogelholm GM, Koskinen R, Laakso J, Rankinen T, Ruokonen I. Gradual and rapid weight loss:
effects on nutrition and performance in male athletes. Medicine & Science in Sports & Exercise.
1993;25(3):371-7.
5.
Houston ME. Gaining Weight: The Scientific Basis of Increasing Skeletal Muscle Mass.
Canadian Journal of Applied Physiology. 1999;24(4):305.
6.
Kalman DS, Lepeley A. A Review of Hydration. Strength & Conditioning Journal (Lippincott
Williams & Wilkins). 2010;32(2):56-63.
7.
Maughan RJ, Greenhaff PL, Leiper JB, Ball D, Lambert CP, Gleeson M. Diet composition and
the performance of high-intensity exercise. Journal of Sports Sciences. 1997;15(3):265-75.
8.
Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss
in athletes. European Journal of Sport Science. 2015;15(1):21-8.
9.
Pettersson S, Berg CM. Dietary intake at competition in elite olympic combat sports.
International journal of sport nutrition and exercise metabolism. 2014;24(1):98-109.
10.
Phillips SM. A brief review of critical processes in exercise-induced muscular hypertrophy.
Sports medicine (Auckland, NZ). 2014;44 Suppl 1:S71-7.
11.
Pe´rez-Jime´nez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources
of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical
Nutrition. 2010;64.
12.
Beduschi G. Current popular ergogenic aids used in sports - a critical review. Nutrition &
Dietetics. 2003;60.
13.
Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic
load values: 20021, 2. Am J Clin Nutr. 2002;76:5-56.
14.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids.
Biomedicine & pharmacotherapy. 2002;56(8):365-79.
15.
Wood J, Enser M, Fisher A, Nute G, Sheard P, Richardson R, et al. Fat deposition, fatty acid
composition and meat quality: A review. Meat science. 2008;78(4):343-58.
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16.
Reale R, Slater G, Burke LM. Individualised dietary strategies for Olympic combat sports
competition: Acute weight loss, recovery and competition nutrition. European Journal of Sports
Science. 2017.
17.
Reale R, Cox GR, Slater G, Burke LM. Regain in Body Mass After Weigh-In is Linked to Success
in Real Life Judo Competition. International Journal of Sport Nutrition & Exercise Metabolism. 2016.
18.
Reale R, Slater G, Burke LM. Acute Weight Loss Strategies for Combat Sports and Applications
to Olympic Success. International Journal of Sports Physiology & Perform. 2016.
19.
Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., ... &
Meeusen, R. (2018). IOC consensus statement: dietary supplements and the high-performance
athlete. International journal of sport nutrition and exercise metabolism, 28(2), 104-125.
20.
http://nutritiondata.self.com/
21.
http://www.ausport.gov.au/ais/nutrition
22.
https://www.sportsdietitians.com.au/
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