Skip to content
Combat sports have reached a much wider audience in recent years. More people have become interested in them, and at the same time, of course, often train. Unfortunately, very often this does not go hand in hand with appropriate lifestyle modifications - these are the aspects I would like to focus on in today's text - diet and supplementation - properly composed and used, are the basis in sports and combat sports are absolutely no exception to this rule.
How to feed a fighter?
The key question is that we have high intensity, but also volume of effort, a lot of dynamics and often "uncomfortable" positions for the digestive system - what to do to ensure that the fighter is properly nourished, has the energy to fight, and at the same time does not experience digestive discomfort during fights?
Solid foundations
The basis from which we should start is, of course, the estimation of the calorie content of the athlete's diet - we calculate their basic metabolic rate, determine the level of physical activity and finally we are faced with the estimated (key word!) amount of calories that our athlete should consume so that their body weight does not fluctuate significantly and they can compete in the chosen weight category.
Another issue we must pay attention to is the appropriate supply of macro- and micronutrients .
Macronutrients in the diet
The amount of protein won't be a big deal here, but it's worth consuming more than the average Joe does - a supply of around 1.5-1.8g/kg of body weight is completely sufficient, but if you eat a little more - nothing will happen. It's important to get rid of the hardened myths about including only animal proteins - we include all sources of protein in the protein balance - yes, lettuce too. Meat, eggs, dairy, legumes and processed products made from them - these are great conventional sources. If you don't have the time, desire or opportunity - a protein supplement always comes to the rescue. From my side - always WPC, kinetics comparable to WPI and WPH , a great aminogram with a large amount of leucine, and at the same time a very good price/quality/amount of protein per portion/100g.
Fats – we have to be careful with them, too much can slow down the digestion process, at the same time making regeneration difficult and worsening the mood during training or competition. Too little supply, on the other hand, can lead to hormonal imbalance, dry skin or swallowing problems. We aim for about 0.8-1g/kg of body weight, during periods of intensive training or competitions about 0.5g/kg, but for the shortest possible time.
Carbohydrates – these are your greatest ally. Your diet should be based on them and, contrary to the prevailing fashions of internet experts, they should be the basic energy fuel for the fighter's body. It is good not to rely solely on carbohydrates considered "healthy", because they contain a lot of fiber, which in large quantities can cause gastrointestinal disorders or simply worsen digestive comfort. Around training, jelly beans or juice will not be a bad thing, and fruit as a snack or dessert will work great.
Vitamins and minerals
Often overlooked and neglected, but that's a mistake! They are responsible for maintaining the proper functioning of the entire body, including the muscular and nervous systems. Athletes are primarily exposed to deficiencies of B vitamins and vitamin D, so it is worth reaching for products rich in them, or using supplements. Additionally - during very intensive training or competitions - a higher supply of zinc can reduce the risk of colds, and at the same time minimize the risk of a drop in testosterone levels (it can decrease precisely with a deficit of vitamin D or zinc intake), and magnesium supplementation can support regeneration, calm down a bit and improve falling asleep.
Supplementation – ABC Fighter
Since we are on the subject of sleep problems – ZEN is a product that will help in such cases. L-tryptophan as a precursor and melatonin as the active hormone produced from it will calm you down, speed up falling asleep and deepen your sleep, enhancing regeneration. Magnesium and zinc, as mentioned above, will help not only with sleep, but also strengthen the immune system. It is worth noting that magnesium ions are essential in the process of reproducing ATP – the basic high-energy compound of the body. Ashwagandha is one of the best-studied adaptogens, which not only supports the body during difficult times, but also improves ventilation and efficiency.
There were a few words about protein at the beginning – classic WPC is something you should look for if you need it.
Pre-workout in Combat Sports
. What should we look for in it?
- Creatine is the foundation – the strongest of the legal anabolics.
- Beta-alanine (remember not to take it only with PE, but in cycles for at least 6-8 weeks - episodic taking will not work) - "muscle buffer" allowing you to train longer and more intensely.
- Caffeine – the strongest lipolytic, and at the same time a stimulant with a documented erogenous effect. Safe, permitted, effective even when taken episodically – what more could you want?
In most pre-workouts you will find many more additives, which does not mean they are unfounded, but the above are the "core" that you should find in every solid product. Avoid those with proprietary matrices without providing a specific ratio of ingredients - they should immediately arouse suspicion.
To sum up - nutrition is the basis that every fighter should pay attention to. The right supply of energy, macro- and micronutrients will ensure not only optimal body mass, but above all efficiency and improvement of sports form. In terms of supplementation - it does not need the entire arsenal, a lot depends on the diet and personal needs, or the training period, but it is worth remembering that supplementation is practically an inseparable part of today's sport, it makes life much easier and improves the comfort of training, not being without influence on its result.
Recommended products:
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
