MMA Fighters diet plan for cutting weight
It is conventional practice for fighters to lose 20-30 pounds immediately before their weigh-in, then gain it back before a fight. Boxers and MMA fighters alike will be able to retain just the right amount of energy and power before a fight if their diet plans are strictly followed. What matters isn’t just dropping weight for one fight, but a long-term change in body composition — shedding all unneeded fat and leaving the body with exactly what it needs to function at its best. Key objectives include meeting energy demands and maintaining ideal body mass and fat levels. Even while on a plan to lose weight fast, Nutritional Goals should be centered. These include:
- Promoting immunological function,
- promoting tissue adaptation, development, and repair
- Maintaining an adequate supply of energy to functioning muscles and other tissues
- Reducing inflammation – is an important metric for both recovery and overall health.
How to cut weight before a weigh in:
Reduce water consumption!
This is the most important phase and the essential element in a fighter’s weight-loss formula. To maintain sodium and eliminate potassium, first drink plenty of water and then begin to reduce water consumption. High salt levels combined with low water levels cause the water to be drawn out for excretion.
Day#1: 8 Liters
Day#2: 4 Liters
Day#3: 4 Liters
Day#4: 2 Liters
Day#5: 1 Liter
This is why, on the day of the weigh-in, fighters avoid even sipping water.
Sweat, sweat, sweat!
It’s at this point where your sauna suit comes in handy. Fighters are accustome to working out hard while wearing their sauna suit.
There’s another quick and easy way to work up a sweat. Take a 10-minute bath in super-hot water, sweating is accelerate by heat and humidity.
Say NO to salts!
The salt in your diet guarantees that the water in your body is absorbed. Avoid salts to keep the water flushing.
Limit Carbohydrate Intake!
Limit yourself to 50 grams of carbs each day. Excess carbohydrate consumption causes your body to replenish muscle glycogen with water. If your carb consumption is restricted, you can accomplish both: drain away excess water and decrease muscle glycogen.
More proteins & fats!
When you reduce your carbohydrate intake, aim to increase your protein and fat intake. Replace high-carb meals with more veggies and meat.
Stay ORGANIC!
Fruits, vegetables, herbs, roots, nuts, seeds, and other naturally occurring plants are all beneficial to our health. Sodas, candy, fast food, and other delectable delights are wreaking havoc on people’s health right in front of our eyes.
In a nutshell, the following are some basic concepts for retaining muscle mass while staying at your target weight:
- Prioritize health and wellness as a foundation for healing, mental concentration, and performance.
- Consume lots of organic fruits and veggies
- Every day, eat a diet rich in healthy fats and low in protein and carbs.
- Sunflower oil and other vegetable oils should be avoid. They’re rich in omega 6 and have been heated to the point of becoming carcinogenic during extraction. Olive oil is reasonably healthy since it is pressed rather than heated during the extraction process.
- Stay away from refined carbs. They are arguably beneficial after a match or training when recuperation is a priority. Refined carbs, on the other hand, have a negative influence on gut health and can promote inflammation.
There we have it, the perfect diet plan to get you into serious fighting shape!
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