Nutrition in Combat Sports

6 L.M. Burke and G.R. Cox
Table 1.3 Example of low and adequate energy availability in combat athletes
Example of low energy availability
57 kg female judo player with 15% body fat = 48 kg FFM
Daily energy intake = 1,800 kcal (7,560 kJ)
Cost of daily exercise (1 h/day) = 500 kcal (2,100 kJ)
Energy availability = 1,800 − 500 = 1,300 kcal (5,460 kJ)
Energy availability = 1,300/48 or 27 kcal/kg FFM (113 kJ/kg FFM)
Example of adequate energy availability
70 kg male boxer with 10% body fat = 63 kg FFM
Daily energy intake = 3,000 kcal (12,600 kJ)
Cost of daily exercise (1 h/day) = 700 kcal (2,100 kJ)
Energy availability = 3,000 − 700 = 2,300 kcal (9,660 kJ)
Energy availability = 2,300/64 or 36 kcal/kg FFM (113 kJ/kg FFM)
1.4 Gaining Lean Muscle Mass
Since success in combat sports is linked with power, many athletes undertake periods
in which they pursue specific muscle hypertrophy through a program of progressive
muscle overload. This may occur during the off-season or preseason to correct the
effects of weight loss over the season, or as a result of the athlete’s decision to move
up into a higher weight division. An important nutritional requirement for this program
is adequate energy, to support the manufacture of new muscle tissue, as well as
to provide fuel for the training program that supplied the stimulus for this muscle
growth. Many combat athletes do not achieve a consistent positive energy balance to
optimize muscle gains during a strength-training phase. Specialized nutrition advice
incorporating energy-dense foods and fluids will assist athletes achieve the required
energy intake to facilitate muscle gains. Despite the interest in gaining muscle size
and strength, there is little rigorous scientific study on the amount of energy required,
the optimal ratio of macronutrients supplying this energy, and the requirements for
micronutrients to enhance this process.
Many strength-training athletes consume very large amounts of protein, in
excess of 2–3 g/kg body mass/day (2–3 times the recommended intakes for protein
in most countries), in the belief that this will enhance the gains from resistance
training programs. However, the value of very high protein intakes in optimizing
muscle gains remains unsupported scientifically [10] . Instead, the strategic timing
of protein intake in relation to training may be an important dietary factor in
enhancing gains in muscle size and strength. For example, consuming protein
immediately after or even before a resistance training session substantially increases
net protein balance compared with the control condition [11, 12] . Currently, there
is inadequate information to provide specific details on the amount and type of
protein required to achieve the optimal response in net protein balance. However,
consuming a relatively modest amount of protein (a source providing ~3–6 g of
essential amino acids or ~20 g of a high biological value protein) either before or