Recovering From A Fight With Fight Diet
What is a post fight diet? What is its importance to a fighters health
? Is it different from the diet before a fight?
Try to picture this on your head: you just came from a fight. You endured minutes of seemingly endless stress from physical contact causing you considerable pain and fatigue. You may have won or lost the contest but the question now is how you would recover from the stress of a big fight.
Just like in training, muscles are bent and stretched during a fight. There are definitely injuries however minor even if you just pummeled your opponent to submission. Besides the muscle tear and damage, you might also have acquired injuries on other parts of your bodies from all the punches and kicks you may have received.
The major components of the fight diet needed most after a fight are carbohydrates and protein. During training, carbohydrates are consumed to provide energy to the body especially to the muscles as they are used extensively. After the fight, the stores of energy are most likely depleted already. An intake of carbohydrates will restore the used energy to prevent the body from breaking down the muscles for energy sustenance. Protein, on the other hand is consumed for their assistance in building bigger muscles and repairing the ones damaged during training or fight.
There is a slight difference between the fight diet immediately before and after the fight. Unlike the pre-fight diet which is solid, fighters need their carbohydrate and protein intake to be in liquid form right after the fight. During this time, the muscles are energy-hungry from all the action and might consume muscle mass if there is no more energy from calories. Food in liquid form will be easily absorbed and used by the body.
The combination of carbohydrate and protein in a fight diet is best after the fight. The most recommended proportion by the professionals is 3:1 or 4:1. That means that for every gram of protein, there are 4 grams of carbohydrates in the fight diet. Besides the immediate replacement of energy, this proportion is also known to enhance the repair of damaged muscles because the production and transport of protein is stimulated.
Water is also very important after the fight. Since dehydration is commonly experienced, liquid replacement is necessary. The fluid intake during the fight is not enough to replace the lost water in the sweat because it is limited. Drinking large amounts of water during the fight is not recommended. After the fight, drinks are encouraged especially those with added electrolytes as they are also lost in the sweat.
For the first 6 hours, this is the recommended fight diet for a fighter. It should be consumed every 2 hours so that there is constant supply of energy and protein for the recovering body. After that, regular diet is resumed.
by: Steven Sherwood
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