Nutrition in Combat Sports

1 Nutrition in Combat Sports 7
after a resistance workout causes a substantial increase in net protein synthesis
[12, 13] . There may also be some benefits to net protein balance by including
carbohydrate with these protein “recovery” snacks [14] . These ideas are incorporated
into the guidelines in Table 1.4 .
1.5 Competition Preparation
To achieve optimal competition performance, the combat athletes and their coach
should identify nutritional factors that are likely to cause fatigue during their event,
and undertake strategies before, during, and after the event that minimize or delay
the onset of this fatigue. For many combat athletes, activities undertaken to make
weight prior to competition become the primary nutritional challenge. Additional
issues to consider include the length and intensity of the event, the environment, and
factors that influence opportunities to eat and drink before, during, or in recovery
Table 1.4 Eating to support a gain in muscle mass
To increase muscle mass, the combat athlete should achieve a high-energy intake, and eat strategically
in relation to training to maximize the response to each session. The following practices can
help to achieve these goals
A pattern of small frequent meals each day can be valuable in achieving an increase in
energy intake and promoting recovery/adaptation to resistance training and other key
training sessions.
Incorporating a snack providing carbohydrate and protein will enhance recovery after key
training sessions as well as contribute to total daily energy intake. Such a snack should
also be consumed prior to resistance training sessions. Examples of foods combining these
nutrients are provided in Table 1.5 .
Carbohydrate should be consumed during prolonged exercise to provide additional fuel and
to contribute to total daily energy intake.
The combat athlete is often faced with a chaotic and overcommitted lifestyle. Good skills
in time management should see the athlete using quieter periods to undertake food shopping
and meal preparation activities so that food is available during hectic periods.
During periods of travel, the combat athlete should take a supply of portable and nonperishable
snacks that can be easily prepared and eaten – for example, breakfast cereal and powdered
milk, cereal bars, sports bars, liquid meal supplements, dried fruit/nuts and creamed rice.
Specialized products such as sports drinks, sports gels and sports bars provide a practical
form of carbohydrate during exercise, while sports bars and liquid meal supplements
provide an accessible form of carbohydrate and protein for postexercise recovery.
Energy-containing drinks such as liquid meal supplements, flavored milk, fruit smoothies,
sports drinks, soft drinks and juices provide a low-bulk way to consume energy and other
important nutrients while simultaneously meeting fluid needs.
Although fiber intake is important in a healthy diet, excessive intake of high-fiber foods
may limit total energy intake or lead to gastrointestinal discomfort. It may be necessary to
moderate intake of wholegrain or fiber-enriched versions of foods.
A food diary may help to identify the combat athlete’s actual intake rather than perceived
intake, and note the occasions or situations in which the athlete is unable to adhere to their
plan of frequent meals and snacks.