MMA Diet: Protein

We’ve all heard about how protein builds muscle and of how protein is made up of various amino acids. This is true, but even if the fighter knows this it doesn’t necessarily change the fighter’s diet for the better, especially when they see ripped elite-level MMA fighters serving as a spokesperson for so-and-so protein supplement company.

Often, fighters make protein and protein supplements the cornerstone of their unbalanced diet. Typical scientific advice states that hard-training athletes of any discipline should shoot for one gram of protein per pound of bodyweight. But even that can make the fighter think too much about measuring foods and getting the perfect number. There is no perfect number. Instead, the fighter should focus simply on getting some protein with each meal. The most functional sources of protein come from meat sources like chicken, buffalo and turkey. However, just like in fighting, there is always a counter. While the animal proteins are great sources of protein, they can also cause our blood to become more acidic. The mineral calcium fights acidity, so the body, in its attempt to balance acidity levels, will pull calcium from the bones if need be. There are a variety of foods (from animal and non-animal sources) that provide a ton of quality protein while also containing many other healthy compounds. For example, beans are high in protein, albeit a bit less functional, but they are also high in fiber and various heart-healthy and cancer-fighting antioxidant compounds like, for example, anthocyanins. Here are five protein tips:
(1) Get some with every meal. Regardless of whether it is from cottage cheese, whole wheat pasta, nuts or buffalo meat, protein will help the fighter recover, will keep the fighter feeling full longer and some research suggests that testosterone levels rise post-protein consumption – this is great for recovery.
(2) Know the types. Some proteins like whey are quicker absorbing and are better to have immediately after a workout. On the other hand, casein protein is slowly absorbed and serves as a perfect pre-bed recovery shake because it can release a steady stream of amino acids through the body during those crucial recovery hours of sleep.
(3) Keep some with you. Keep a bag of trail mix or piece of turkey jerky in your bookbag or car. This will make it easier to fit in a small snack throughout the day and will help curb the desire to stop at a fast food restaurant on the way home from the gym.
(4) According to the Harvard School of Public Health: “Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.” *
(5) Use protein shakes as supplements only. If you find yourself reaching for more than one per day, try to re-evaluate your schedule and see if you can limit your protein shake intake by pre-prepping a meal or even by preparing your own shake with your own natural ingredients.