All serious combat athletes pay as close attention to their nutrition for MMA as they do their training.

Just over a year ago I weight 205lbs and now I’m sitting at a healthy180lbs ripped and loving it. I also knew that when I was preparing for my fight, my nutrition was going to be key to cutting my weight, keeping my muscles and  ensuring I didn’t lose strength.

The biggest part of my loss was tweaking my nutrition and changing a few things that really made a difference. Eating breakfast first thing in the morning was the key.

Breakfast provides your body the much needed energy in the morning. When you wake up, your body is deleted of energy, since you have not eaten anything in the past 8-12 hours. It needs the energy to recharge itself.

Fit To Eat Nutrionist Laura D takes you through different breakfast options so that you are armed with the nutrition you need to kick start your day of optimal training.

Check out more diet and nutrition information from Laura D at http://www.fittoeat.ca


Nutritionist Laura D takes you through some amazing breakfast options.  Check out the healthy proteins, carbs and fats that you can include in your morning breakfast meal. 




Nutritionist Laura D takes you through a quick and easy breakfast recipe for you egg lovers.  Breakfast is the most important meal of the day


Many fighters training at a high level and trying to lose weight skip breakfast which is huge mistake.

Breakfast provides your body the much needed energy in the morning. When you wake up, your body is deleted of energy, since you have not eaten anything in the past 8-12 hours. It needs the energy to recharge itself.

When you wake up, your metabolic rate and blood sugar levels are low. A slow metabolic rate means that your body is burning calories slower.

Our metabolisms also turn catabolic (breakdown of muscle tissue for energy metabolism) during sleep, a condition no MMA athlete wants to be in if he/she desires maximum muscle growth.

This means all your hard earned muscle is not getting the amino acids it needs to  for glucose to fuel the brain, nervous system and other organs and tissues.  This however, is a natural process out body goes through to sustain everyday life. . Our goal is combat this through diet and nutrition and by making sure we eat a well-balanced breakfast.

Breakfast provides your body the energy to kick-start your body will also kick-start your metabolism, speeding up the process of breaking down fat.

Having proper energy levels will help improve your efficiency while you train, as it will raise your energy levels, concentration, and the ability to focus

If you skip your morning meal, you will feel hungry later on during the day, and will be more likely to binge or make poorer choices on food, as you are feeling hungry and tired.

Just by eating breakfast, containing all of the three main components (protein, carbs, and fat) can raise your metabolism 60-100%. So with this in mind it would sound foolish to even think about skipping the most important meal of the day.

So what should and Combat Athlete eat for breakfast?

A lot of people think a bowl of hot cereal and a piece of fruit is a nutritious breakfast.

Wrong! Yes these are healthy choices, but the meal is incomplete. Breakfast, along with the rest of your meals, should contain a balance of protein, complex carbohydrates, and fats (which usually occur naturally and do not have to be added).

We must include all three nutrients, especially protein and high-fibre complex carbohydrates, to function at peak performance and to get all the benefits of your MMA training. So if you are just eating a bowl of oatmeal, you must include a protein source along with that.

Example Breakfast for MMA Fighters

  • Egg white omelet with spinach, tomatoes and a bowl of oatmeal
  • Smoothie with natural peanut butter, water, a banana, and a scoop of chocolate whey protein
  • Oatmeal with a scoop of protein powder and mixed fruit
  • Last night’s left-overs from a well-balanced nutritious meal

To truly optimize your MMA training, make sure your breakfast has a mix of lean proteins (for muscle building and repairing) and well-tolerated carbohydrates (for energy).

You will notice an improvement in their physique, energy levels, and performance after implementing a clean nutrition plan. Of course these plans began with a solid breakfast. This could be the difference you need to make a breakthrough in your training!

Simply put, eating breakfast and getting proper nutrition for MMA will help you to perform better in your training and/or competitions.



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