As a combat athlete, you have to fuel your body with proper nutrition.
Today, I have 10 nutrition guidelines you can use to BOOST energy for your workouts, help you RECOVER from your workouts and help you to feel your best.
Oh, and did I mention that these guidelines will help you drop body fat?
Top 10 Fighter Nutrition Tips
1. Every meal must have a source of PROTEIN
(try and vary your sources of protein as well)
2. You must eat REAL FOOD meal within an 1-2 hours after your training.
(This does not include post workout drink right after. You still need to eat real food)
3. Post Workout is the most important meal of the day.
Try to ingest a Protein Shake/smoothie containing at least 3-1 Carbs to protein immediately after your training or workout session.
4. Plan and Prepare your Meals
Plan out your meals on a weekly or daily basis. This will help you to make sure that you are getting the proper nutrition. You have to have food ready to eat at all times. Leave room to be flexible.
5. Drink at least 2 gallons of water a day.
(Drink water with all meals and in between, before, during and after training ses-sions)
6. Taking multivitamins will allow for proper absorption and usage of car-bohydrates and proteins
7. Eat Smaller Meals more Often
Eat 6 small meals per day. Eating more frequent will give you more energy throughout the day, keep your body burning fat, help keep the blood sugar levels stable and help you to avoid binging. Add another meal if you feel like you have no energy or if you have a LONG DAY
8. Use the grocery List to ensure you are purchasing the right foods to keep you at optimal level of training and health
9. Get The Bad Stuff Out of The House
We are all weak and if there is bad food in the house, YOU WILL EAT IT.
Go through your pantry and get rid of all the BS. Chips, crackers, cookies, ice cream, candy, soda, packaged meals, frozen dinners and other processed crap needs to be thrown away.
This stuff may keep you alive, but it is not food. If you want to perform at your best and beat the competition, then you must become more disciplined than your competition. Clean out the crap and eliminate the distraction and temptation
10. Eat A Lot Of Fruits and Vegetables
Low in calories and dense in nutrition (vitamins, minerals, and antioxidants), fruits and vegetables are vital for increasing energy, reducing the risk of various dis-eases and increasing your metabolism.
Green vegetables are generally filled with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K and they help with strengthening the blood and res-piratory systems. Sweet vegetables are great because they help curb your appe-tite and help reduce the cravings for sweets like cookies and chocolate.
Make sure to have a wide variety of fruits! Fruits are great breakfast foods be-cause many of them contain fiber (which helps you poop and clear your system), vitamins and antioxidants.
There’s a good amount of fruits and vegetables that can help in your recovery as well due to the high volume of nutrients.
Well… there you have it.