FIGHT CAMP
“We eat our way to the scale”
When it comes to Mixed Martial Arts and Boxing, a well designed nutrition program is needed to support training sessions, recovery and overall wellness. There are numerous nutrients that have different benefits and functions, so it is imperative to know which ones your body will need at particular times to support performance and recovery. These essential nutrients will help your body function properly, enhance performance, support metabolic needs, immunity and muscle health.
ESSENTIAL NUTRIENTS
PROTEINS
Responsible for muscle growth, building block of bones, muscles, cartilage and tissue repair. Helps maintain a positive nitrogen balance in the body, which is vital to muscle tissue. It also makes enzymes, hormones, and other body chemicals.
CARBOHYDRATES
Help fuel your brain, kidneys, heart muscles and central nervous system. They are the main fuel source for a competitive athlete. Carbohydrate intake amount is based on body size, type of sport and training regimen.
FATS
A fuel source that can also be use as energy, regulates hormones, and restores muscle tissue. Essential fatty acids (like Omega-3 and omega-6) can help decrease inflammation which is vital for performance.
WATER
Lubricates joints, delivers oxygen throughout the body, cushions the brain and spinal cord, regulates body temperature and flushes body waste.
FIBER
Helps control blood sugar levels, aids in achieving healthy weight, lowers cholesterol and helps maintain bowel health.
VITAMINS & MINERALS
These perform hundreds of roles in the body. They help shore up bones, heal wounds, and boost your immune system. They also convert food into energy, and repair cellular damage.
TOP MICRO-NUTRIENTS
VITAMIN B 12 - IS NEEDED TO CONVERT CARBS INTO USEABLE GLUCOSE TO PRODUCE ENERGY.
VITAMIN D - HELPS GENERATE ENERGY THROUGH THE MITOCHONDRIA INTO MUSCLE FIBERS. IT CAN BOOST MOOD AND HELP FATIGUED MUSCLES.
VITAMIN C - IS NEEDED FOR THE PRODUCTION OF L-CARNITINE AND NEUROTRANSMITTERS. IT IS ALSO IMPORTANT FOR THE IMMUNE SYSTEM.
VITAMIN E - IS NEEDED FOR PHYSICAL ENDURANCE, MUSCLE STRENGTH, BALANCE HORMONES AND IS HIGH IN ANTI-OXIDANTS.
CALCIUM- IS NEEDED TO MAINTAIN BONE MINERAL DENSITY AND PREVENTS WEAK, BRITTLE BONES AND FRACTURES.
IRON - IS NEEDED FOR MUSCLES TO WORK EFFICIENTLY AND HELPS RED BLOOD CELLS CARRY OXYGEN TO MUSCLES.
ZINC - IS NEEDED TO MAKE PROTEINS, SUPPORT BLOOD VESSELS AND HELP WITH MUSCLE GROWTH AND REPAIR.
SODIUM - THIS MINERAL WORKS HAND IN HAND WITH POTASSIUM AND IS CRUCIAL FOR ENDURANCE TYPE WORKOUTS.
MAGNESIUM - IS NEEDED FOR ENERGY METABOLISM AND BONE FORMATION. IT CAN ALSO BOOST PERFORMANCE.
POTASSIUM- IS NEEDED FOR PROPER MUSCLE AND NERVE FUNCTION. IT IS THE PRIMARY ELECTROLYTE IN INTRACELLULAR FLUID WHICH HELPS WITH BALANCING WATER CONTENT IN THE BODY.
HYDRATION AND RECOVERY
Electrolytes are minerals that have an electrical charge and play a central role in the bodies fluid balance. They are necessary for hydration, acid-base balance and preventing muscle cramps. The most depleted mineral after training is sodium, and to an extent, potassium and magnesium. If the body does not fully recover due to a lack of these minerals, then it can cause many side effects like muscle cramping, fatigue, weakness and dehydration. In regards to weight-cuts, it is imperative that fighters get hydrated properly to experience a full recovery on fight day. The rehydration process can determine the outcome of your performance and can even cost you the fight if not done correctly.
Sodium
Retains fluid in the body and plays a role in nerve and muscle function, as well as blood volume and blood pressure control. Without enough sodium, blood pressure may drop or you can become dehydrated.
Calcium
Responsible for bone health, helps with nerve signaling, blood clotting, hormone secretion and muscle contraction. Without proper calcium consumption, the body pulls calcium from the bones causing them to weaken overtime.
Magnesium
Helps muscles take up oxygen and plays a role in maintaining a normal heartbeat and muscular function. Low in magnesium may negatively affect athletic performance and can cause weakness and even muscle spasms.
Potassium
Vital for hydration and plays a role in proper heart function and helps muscles to contract. Just like the other electrolytes, a potassium deficiency can cause muscle weakness, cramping, and abnormal heart rhythms.
APPROACHING FIGHT CAMPS
WHOLE FOODS FOR HEALTH AND WELLNESS.
MACRONUTRIENTS TO KEEP THE BODY STRONG.
MICRONUTRIENTS TO SUPPORT THE IMMUNE SYSTEM.
INFLAMMATION PHASE TO SUPPORT INFLAMMATION MARKERS.
SUPPLEMENTATION TO SUPPORT GUT HEALTH AND DIGESTION.
NATURAL ADAPTOGENS TO SUPPORT THE LIVER, COLON AND KIDNEYS.
FIVE PHASE ASSESSMENT ATHLETE QUESTIONNAIRE.
NUTRITIONAL TESTING TO HELP IDENTIFY ANY DEFICIENCIES.
HEAT EXPOSURE ACCLIMATION PROTOCOL FOR WEIGHT-CUT.
SCIENTIFICALLY DRIVEN WEIGHT-CUT AND RE-HYDRATING PROTOCOL.
CUSTOMIZED NUTRITION PROGRAM TO SUPPORT PERFORMANCE AND RECOVERY.
