Fighter's Diet
Training diet
Training diet
It is essential that a fighter must have daily doses of sufficient nutrition to maintain good shape before the scheduled event. His or her fight diet regimen must be composed of a balance distribution of all the crucial vitamins and mineral needed by the body for endurance and strength.
Foods rich in carbohydrates should be part of the meal during the early stage of exercise and vigorous training. Carbohydrates constitute 40% to 50% of the energy required for training. It can produce more energy per unit of oxygen intake compared to fats. As the intensity of training increases, carbohydrates utilization also increases. The food choices in which complex carbohydrates came from are spaghetti, lasagna, potatoes and grain products while simple carbohydrates are found in milk, honey, fruits and sugar.
Carbohydrates present in food are complex carbohydrates which are either disaccharides or polysaccharides. These are then digested by the digestive system, converting them into glucose which is the simplest form of sugar. Some are used readily by the body and some are stored in the muscle as glycogen. When the time comes that the body needs more energy, the body will then turn in to its stored glycogen, converting them back to glucose for energy source. The ability of a fighter to withstand and survive intense training is because of the initial levels of muscle glycogen.
Water is a very important element in a fight diet or any other health regimen. Water is one of the basic constituent needed for body functions. He or she must drink 2 to 3 glasses of water before training, 10 to 15 glasses during training and additional 2 cups of water for each pound lost after training.
Lastly, a fighter must also have supply of dietary fats in his or her fight diet. Fats contribute as much as 75% of the energy needed during a vigorous training. It should be only be taken within the recommended allowance or else, it would cause undesirable increased in weight.
Pre Fight diet
A pre fight diet is a meal a fighter takes 4 hours before the fight. Most events suggest small pre game meals that would provide 500 to 1,000 calories. It must be high in starch for easier breakdown as compared with proteins and fats. It is advisable that the foods are in the form of complex carbohydrates such as bread, pasta, cold cereal, vegetables and fruits. These foods are digested at a rate that gives consistent body energy. Moreover, it leaves the stomach in 2 to 3 hours. This is important because a fighter would not want to engage himself or herself in a battle with a heavy stomach which would greatly affect his or her performance.
There are food also that should be excluded into a pre fight diet. A fighter must not consume high sugar foods before the fight. High intake of sugar leads to a rapid rise in blood sugar followed by a decline of it producing lesser energy. Moreover, sweets can draw fluid into the gastrointestinal tract that may cause dehydration, diarrhea, nausea and cramping. Also, they should avoid meals that are high in fats and fiber before the fight. Both of these take longer time to be digested.
Though drinking adequate fluids is important, it is not healthy to drink those that contain caffeine like coffee, cola, and tea. All of these are diuretics meaning it increases urine production and is a form of significant water loss. It should be noted that a fighter drinks ample amount of water regularly to replenish the lost fluid in the body. One would not want to consume fluids that can aggravate water loss.
by: Steven Sherwood
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