MMA Diet: How To Build A Nutritious Diet For Optimal Performance (2023)

Mixed martial artists are some of the most impressive physical specimens you could ever see. Fighters like Yoel Romero manage to maintain extremely low body fat percentages with lots of explosive strength and muscle endurance even at the age of 45.

MMA fighters and other combat sports athletes often focus more on their diets in the weeks leading up to competitions, but that’s not the best approach. Nutrition is a lot more than managing your diet so you can make weight for scheduled competitions. Your diet should also support regular intense training sessions while speeding up recovery and helping to maintain optimal body mass and fat.

The main nutritional goals mixed martial artists should focus on include:

  • Promoting immune function
  • Maintaining energy supply to working muscles
  • Providing essential nutrients for muscle repair, growth, and adaption
  • Reducing inflammation (which speeds up recovery and promotes good health)

Structuring Your Diet For Optimal Performance In Mixed Martial Arts

The foods and beverages you consume fuel your workouts and recovery. Poor nutrition leads to poor performance in the gym and during competitions. Nutrition is one of the most crucial aspects of a mixed martial arts fighter’s daily routine.

MMA often requires fighters to cut weight for their competitions and still perform at a high level. Only a few top promotions like ONE Championship have rules in place to prevent fighters from making significant weight cuts. The best approach is to take your diet seriously months before you have to cut weight. Losing significant amounts of weight a few days before a competition will affect your performance. You can’t starve your body for a few days and expect it to perform optimally the next.

The ideal approach for MMA fighters is to make nutrition a priority year-round. This keeps their body in optimal condition so they only have to lose a few kilograms of water weight during their cuts. The endless cycle of weight cutting puts lots of stress on the bodies of fighters and comes with significant health risks.

The period in between fight camps is the ideal time to allow your body to recover from weight cuts and improve your energy balance. Getting adequate amounts of carbohydrates, proteins, and healthy fats is essential during these periods.

Some of the guidelines you should follow when trying to promote recovery from your workouts while ensuring you have enough energy to power you through intense workouts include:

1) Consume Enough Carbohydrates Before Training Sessions

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Eating a mix of complex and simple carbohydrates before training provides your muscles with the fuel they need for intense physical activity for extended periods. MMA fighters involved in strenuous training activities, which often include training multiple times throughout the day, should aim to consume five to eight grams of carbohydrates per kilogram of body weight. Examples of healthy carbohydrates include wholegrain bagels, granola bars, oatmeal, and fruit.

2) Consume Rich Proteins After Every Training Session To Promote Muscle Recovery

Your body needs protein to repair and rebuild muscle tissues that are damaged during your training sessions. One of the most important times to consume proteins is right after your workouts since that’s when your body needs it the most.

Aim to consume 20 to 30 grams of protein after each serious training session. Examples of good sources of protein include Greek yogurt, beef jerky, and protein shakes.

3) Drink Enough Fluids

The rule of thumb for all athletes involves in intense training is to replace all the fluids lost during training by drinking 32-48 oz for every kilogram lost during training. The most scientific way to ensure you replace all the fluids you lost is by weighing yourself during and after training sessions.

You can also use the color of your urine to assess how well-hydrated you are. You ideally want your urine to be a light lemonade color. Drink enough fluids until your urine achieves this color or lighter. Add some electrolyte powder to your water to replace some of the nutrients lost via sweating.

Stick to the three guidelines listed above and you’ll be able to get a lot more out of your training sessions. However, the things you eat when training shouldn’t be the same things you eat leading up to competitions or on fight day. We’ll take a more detailed look at what your diet should look like during these distinct stages of fight preparation.

(Video) Foods to Eat Before Training for MMA & Combat Sports | Phil Daru

High-Intensity Training Days

High-intensity training days make up the bulk of your fight camp. About half of your meals should be carbohydrates during this period. Carbs are the most energy-efficient fuel for high-intensity physical activities and they also aid muscle recovery.

Making sure you consume enough carbs is especially important when you have multiple training sessions scheduled in a day. At least 50 percent of your meals, especially before training, should be carbs, while protein and veggies make up a quarter each.

Rest Days/Low-Intensity Training Days

Your energy demands are a lot lower on rest days or days that are scheduled for low-intensity training activities, so you can cut down on carb consumption. Your meals should be about 50 percent non-starchy vegetables and fruits so your body gets all the antioxidants, minerals, and vitamins it needs. Consuming mostly fruits and vegetables also helps to improve your fiber intake, making you feel fuller for longer periods.

The remaining 50 percent of your meals should be split between whole grains and lean proteins to help with muscle recovery. You can also add some healthy fats to your whole grains.

As we stated earlier, the period between training camps is the optimal time to allow your body to recover and increase your energy levels. Your diet during this period should be a balance of high-carb and low-carb days, making sure you have all the energy you need to train while maintaining ideal body composition. Eating on your rest days as you would on your training days would lead to weight gain.

Fight Camp

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The term “fight camp” refers to the six to eight-week period after signing a fight contract. At this point, you know when you’ll be competing and who your opponent will be. You also want to start working towards your fight weight once fight camp starts.

Your nutrition during this period is also a balance of high and low-carb days, but it’s a lot more restrictive since you also want to lose weight.

High-Intensity Fight Camp Training

Aim to consume 30 to 60 grams of carbs about an hour before intense training sessions to increase your energy availability during your workouts and prevent early fatigue. You should also consume some carbohydrates after your training sessions since they help to restore glycogen stores, reduce muscle soreness, and promote recovery. Eating carbs after an intense training session also ensures you have enough fuel for your other workouts later in the day.

Depending on how intense your workouts are, aim for a 1:1, 2:1, or 3:1 carb-to-protein ratio. No need to worry about consuming so many carbs since you’ll be using all the calories you get during your training sessions.

Protein is the other important macronutrient you should focus on during fight camps since it aids in muscle recovery and helps to maintain strength. Mixed martial artists should aim to consume about 2.2 grams of protein for every kilogram of body weight. Aim to consume about 20 to 40 grams of protein as soon as possible after workouts. Protein shakes are an excellent option for this since most give you up to 40 grams of protein and take less than a minute to prepare.

Consume some protein every three to four hours after your workouts to keep your body well-supplied with the essential building blocks it needs to repair muscles and build new muscle tissues. About 1 gram of healthy fats should be consumed daily for every kilogram of body weight to reduce inflammation all over the body and promote muscle recovery.

Your training workload should gradually go down as you move toward fight day. As your workload decreases, your protein intake should go up while your carb intake decrease. As a result, your body starts going into its fat reserves during your workouts so you lose fat stores. Do this properly, and you shouldn’t have to cut much weight leading up to your fights. Your body will already be in optimized condition.

Fight Day

(Video) What I Feed My UFC Fighters on Fight Day | Best Foods To Eat for Athletic Performance

Fight day nutrition shares many similarities with intense training days. You’ll need lots of carbs to achieve peak performance. Carbs top up the glycogen levels in your muscles so you have enough energy to last during a fight.

Here are some guidelines to follow on fight days:

  • Consume your first meal within an hour of getting up in the morning. It should include a good source of protein and some carbs in the form of fruits and starchy vegetables. Sprinkle in some healthy fats to balance out the meals. The fats will help to slow down the digestion process.
  • Eat about 60 to 90 grams of carbs and 30 grams of protein a few hours before your competition. Avoid fats for this meal since they will slow down the absorption of carbohydrates. The goal of eating a few hours before your competition is to optimize carb absorption.
  • Consume one gram of carbs for every kilogram of body weight about an hour before intense competition. Simple carbs in the form of powder, cereal, or drinks are excellent leading up to competition since they are digested and absorbed quickly. A small snack that’s about 60g of carbs works for most people.

Overall, the energy requirements for combat sports athletes vary based on factors like their training schedule, weight, and height. While sports like mixed martial arts typically require competitors to weigh in for their division before their fights, skipping meals or drastically reducing your food intake is not recommended.

Extreme weight-cutting and dietary practices can lead to serious and life-threatening health issues. Drastic weight cuts also reduce performance on fight days and make fighters more susceptible to getting knocked out. Cutting weight mostly involves losing water weight, leaving the body dehydrated at fight time. As a result, there’s less cerebrospinal fluid to cushion the brain from the impact of blows, increasing the risk of knockouts and concussions.

Pay close attention to many of the greatest combat sports athletes like ONE Championship’s Flyweight Champion Demetrious “Mighty Mouse” Johnson, and you’ll notice they rarely cut significant amounts of weight leading up to their fights.

Most of the energy deficits athletes like mixed martial artists deal with occur during training so they must prioritize eating the right foods to ensure they’re getting enough nutrients to promote optimal training, maintain good health, and prevent injuries.

Important Things To Understand When Structuring Your Meals

Some of the simple dietary changes mixed martial artists can make to optimize training and competition performance include:

  • Consume More Omega-3 Fatty Acids: Many modern diets are full of highly processed fats and omega-6 fats that cause inflammation in the body. Inflammation slows down the recovery process, and it’s a risk factor for many chronic health issues. MMA fighters should consider taking omega-3 supplements or consuming more oily fish like salmon and sardines.
  • Consume Pre-And Probiotic Foods: Milk today is nothing like what it was a few hundred years ago. Modern milk is highly processed and comes from animals that have been injected with antibiotics to prevent infection. The milk has to be heated to a boil just to make it drinkable. This denies your body helpful gut bacteria that can improve overall performance. You can improve your stomach health by consuming foods that contain healthy bacteria like raw honey, yogurt, and dark chocolate.
  • Get Extra Calories From Healthy Oils Like Coconut Oil: Getting all the calories you need to power intense training sessions can be a challenge for some people. A simple trick you can use to get around that is to add healthy oils to your foods. Fats are the most energy-dense nutrient, making them an excellent source of calories. Add some to your salads, smoothies, and anything else you eat. You can also get extra calories by consuming healthy nuts like walnuts, almonds, and cashews.

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MMA Diet: How To Build A Nutritious Diet For Optimal Performance? ›

Combat athletes should aim to consume their body weight in protein per day or 2.2g/kg of body weight. Ideally, 20-40 g of protein should be consumed as soon as possible after exercise, and again about every three to four hours to preserve muscle tissues and promote recovery.

What should I be eating as a MMA fighter? ›

Combat athletes should aim to consume their body weight in protein per day or 2.2g/kg of body weight. Ideally, 20-40 g of protein should be consumed as soon as possible after exercise, and again about every three to four hours to preserve muscle tissues and promote recovery.

How can I improve my MMA performance? ›

Whether you're sparring, running drills, sprinting or lifting weights, you can improve your overall aerobic capacity and stamina levels by shortening the amount of time you rest between sets. Shaving 90 seconds down to 60 seconds, for example, will go a long way in raising your oxygen output capability.

How many calories should an MMA fighter eat a day? ›

Therefore, an average UFC fighter eats around 3000 calories a day during normal training, and as training camp intensifies, the number goes upwards of 4500 cal a day.

What is MMA nutrition? ›

MMA Nutrition was founded on a very simple concept: providing affordable, clinically-dosed supplements to athletes.

Why do MMA fighters eat oatmeal? ›

Taking in the majority of your carbs after a training session helps your muscles recover faster. Oatmeal is an excellent choice for post-workout carbs. It is a slow acting carb which means you feel full longer. It is also packed with trace minerals and other nutrients that your body needs.

How do MMA fighters get so lean? ›

MMA fighters carefully plan what they eat to keep fat to a minimum and muscle to a maximum. Like with exercises, there are a thousand different theories on how best to maximize and improve your diet. Typically speaking, most martial artist diets are built around protein intake and weight loss (or weight control).

What is the best breakfast for MMA fighters? ›

An MMA fighter will aim to consume 500-700 calories at breakfast. Carbohydrates should be the main aim at breakfast time; so wholegrain toast, low-sugar cereals, and porridge are all good choices. Pair with a piece of fruit and a glass of milk for a proper athlete's breakfast.

What carbs are best for MMA fighters? ›

The slow-burning carbohydrates such as sweet potatoes, pasta, whole-grain bread, brown rice, and oatmeal should be your primary choices. These slow-burning options are excellent for maintaining your body's insulin levels and curbing hunger while you work and train.

What do fighters eat for breakfast? ›

Breakfast on training days should include a moderate portion of carbohydrates such as oats or bread to help top up the bodies muscle glycogen stores (the bodies main fuel tank) to ensure there is sufficient gas in the tank ready to be used during high intensity training sessions later in the day.

Is protein powder good for MMA? ›

The overall high frequency of fighting-specific and strength/power training highlights the importance of rapid recovery for the MMA athlete. This is where supplements can help, and at the top of the list should be a well formulated protein formula.

Should MMA fighters take protein powder? ›

Fighters don't need to take protein shakes if their diet has enough protein, but it becomes beneficial to ensure there are no unwanted effects. While protein shakes become an integral part of an MMA practitioner's diet for muscle recovery, it also helps them lose weight.

How many carbs should an MMA fighter eat? ›

MMA fighters involved in strenuous training activities, which often include training multiple times throughout the day, should aim to consume five to eight grams of carbohydrates per kilogram of body weight. Examples of healthy carbohydrates include wholegrain bagels, granola bars, oatmeal, and fruit.

Why are MMA fighters so shredded? ›

The main way fighters cut so much weight so fast is by dehydrating themselves throughout their cut. Water makes up 60% of our body weight, so cutting out water is essential in the process of losing weight quickly and temporarily. Fighters also avoid carbs and salts to ensure the best results.

Why do MMA fighters sit in ice water? ›

Ice baths work by restricting blood flow to the muscles which may decrease swelling, muscle soreness, and muscle damage. You should spend approximately 8-10 minutes in an ice bath at around 10-15°C depending on your body mass and body fat percentage.

What do MMA fighters drink? ›

Energy drinks are used by MMA fighters to replenish energy lost throughout their training sessions. They provide the fighter with the burst of energy required to reach the highest level of mental and physical performance.

Is it better to be lean or bulky for MMA? ›

Having leaner muscles is typically more beneficial for you in fast-paced combat sports like Muay Thai, boxing, and mixed martial arts.

What is the best body fat for MMA? ›

For fighters, it seems to be in the range of 8-14% for males and 12-24% for females, but it depends on the individuals body type, metabolic profile and fighting style.

How do fighters cut weight without losing muscle? ›

Training for muscle gain while undereating (with adequate protein intake) will at least maintain the muscle mass you have. Rather than losing muscle along with some of your body fat too. And the type of hypertrophy we want as a fighter is functional… That is, it results in a proportional strength increase.

How do I make my muscles more explosive? ›

Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power but will limit the overall results to those muscle groups.

How do I add power to my punches? ›

9 Exercises that Will Improve Your Punching Power
  1. Medicine Ball Throw. ...
  2. Plyometric Push-Ups. ...
  3. Work the Heavy Bag. ...
  4. Shadowboxing. ...
  5. Squats with Medicine Ball. ...
  6. Combine Squats and Lunges. ...
  7. Tub o' Rice. ...
  8. Rotate Your Torso.
Jan 14, 2019

What are the best foods to eat the night before a fight? ›

Eating 1-1.2g per kg (60-80 g) of starchy carbohydrates such as potatoes, pasta, rice, bread and fruit at timely intervals of 2.5-3 hours from 24 hours prior to the fight will ensure your glycogen stores are refuelled.

What should I eat the week of MMA fight? ›

In fight week it is essential to eat a good amount of proteins, veggies, fats and carbs in your meals. Weight cutting sample meal plan: Your cutting plan is lower in carbs, higher in fats and protein. Notice the lunch menu has nearly no carbs. The protein shake is higher in fats and lower in carbs.

What is the best protein for martial arts? ›

Whey Protein

It stays soluble in the stomach for fast acting digestion to rapidly enter the small intestine. Proteins like soy and casein are digested more slowly. Many whey powders boost their muscle recovery by adding BCAA's. BCAA's give a big boost to repair and recovery when combined with whey protein.

What muscle is best for MMA? ›

Your calf and quad muscles are home to your power. They are responsible for pushing off the ground to help you generate power throughout your body. Your legs are also the largest muscles in your body which is why all proper punches are thrown with some sort of leg rotation or pivot.

What carbs are healthy for fighters? ›

Generally speaking, simple and refined carbs are poor choices, and complex, unrefined, lower glycemic index carbs are better – such as whole grains, fruits, and vegetables. Most of the time, avoid the processed, sugary snacks and drinks, and go for the natural and unprocessed carbs.

Is peanut butter good for fighters? ›

Since some peanut butter brands are still packed with sugar, it is best to still enjoy it moderately if you are looking to lose weight. As a snack to supplement your martial arts training, however, peanut butter simply can't be beaten. It's the ultimate go-to food for athletes, and it's absolutely delicious.

What does Ronda Rousey eat for breakfast? ›

Breakfast is her "favourite meal of the day." She loves "having a big breakfast, a medium sized lunch, and a small dinner." A typical breakfast for Rousey includes a bowl of chia seeds, hemp seeds, oats, agave nectar, almond butter, raisins, and cinnamon. Sources: Cosmopolitan and UFC.

How many times a day should a fighter eat? ›

Put simply, it's 5 meals and a pre-fight snack, which are made up of a whole lot of protein and "8 to 10 grams [of carbohydrates] per kilogram".

Should MMA fighters take creatine? ›

Creatine will enhance your MMA performance by improving your muscular strength, ability to perform more reps with the same load, and enhancing anaerobic power. This means you'll be able to strike and grapple harder for longer.

Is Coffee good for MMA? ›

The caffeine present in the beverage acts on the brain's neuro-receptors to give a boost of energy and focus. Athletes and UFC fighters have a regular caffeine intake, which helps them keep their bodies in the best of shape. Experts recommend a quantity of 2-4 grams of coffee for every kilogram of your body mass daily.

Do MMA fighters drink creatine? ›

A lot of questions were asked after our last post on creatine. Should combat athletes (fighters, boxers, wrestlers, grapplers, etc) use creatine for fight preparation? Absolutely. Creatine can dramatically improve recovery during the hard 6-8 week training program that fighters embark upon prior to their fight.

What to avoid when taking protein powder? ›

10 Ingredients That Should Never Be In Your Protein Powder
  • Casein + WPC. These are also known as whey protein concentrate and sodium caseinate. ...
  • Gluten. ...
  • Dextrins/Maltodextrin. ...
  • Artificial sweeteners. ...
  • Skim milk powders/milk solids. ...
  • Soy protein. ...
  • Vegetable oils and fats. ...
  • Thickeners and gums.

When should I avoid protein powder? ›

Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder. If you're lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas.

What vitamins should fighters take? ›

6 of the Best Supplements for MMA and UFC Fighters
  • Optimum Nutrition BCAA 1000 – Best BCAA Supplement. ...
  • Warrior Amino Blast BCAA – Budget BCAA Supplement. ...
  • Nutricost L-Glutamine – Least $/Serving. ...
  • Optimum Nutrition Opti-Men MultiVitamin – Best for Everyday Health. ...
  • MuscleTech Creatine MonoHydrate – for Muscle Growth.

What is the 80 20 rule carbs? ›

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.

Is keto good for MMA? ›

Keto diets have a place for fighters in managing body composition and cutting weight for a fight in that last week, but only for short periods of time. For me, over using it is a floored approach. You just become a slower rate fat burning animal. So that's all we've time for now.

What are the best foods for UFC fighters? ›

Overall though, most fighters get their protein requirements from high-protein sources such as meat and fish, more specifically: chicken, beef, turkey, eggs, salmon, barramundi, and tuna. They also eat beans, yogurts, nuts, and pulses (legumes).

What should a fighter eat for breakfast? ›

Breakfast on training days should include a moderate portion of carbohydrates such as oats or bread to help top up the bodies muscle glycogen stores (the bodies main fuel tank) to ensure there is sufficient gas in the tank ready to be used during high intensity training sessions later in the day.

Do UFC fighters drink creatine? ›

A lot of questions were asked after our last post on creatine. Should combat athletes (fighters, boxers, wrestlers, grapplers, etc) use creatine for fight preparation? Absolutely. Creatine can dramatically improve recovery during the hard 6-8 week training program that fighters embark upon prior to their fight.

What foods should you avoid during fight week? ›

You should particularly avoid eating fruits, sugars, and starches, as these are high in carbohydrates or water and will make cutting weight more difficult. Track how many calories you eat throughout the day too.

What main body parts to train for MMA? ›

Fighters can build strength in their shoulders for arm endurance and in their triceps and biceps for power, speed, and quick jabs. They may also develop the muscles in their hips, quads, and calves to promote balance and stability.

How do you get ripped like a fighter? ›

The best strength training exercises for boxers include the following:
  1. Squats.
  2. Lunges/walking lunges.
  3. Deadlifts.
  4. Push-ups.
  5. Pull-ups.
  6. Weighted punches.
  7. Turkish get-ups.
  8. Hanging knee raises.
Apr 6, 2023

How do I train my body to be a fighter? ›

Fight Camp Training
  1. Roadwork. Running is essential for fighters because it conditions your legs and your lungs. ...
  2. Jumping rope. A jump rope is a staple piece of equipment in most fight gyms. ...
  3. Shadowboxing. ...
  4. Sparring. ...
  5. Padwork. ...
  6. Heavy bag training. ...
  7. Speed ball or double end bag training. ...
  8. Strength and conditioning.
Oct 29, 2021


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