Eating to Win: A Guide to Proper Nutrition for MMA Fighters

March 16, 2023
From: Spartacus
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MMA is a highly physically demanding sport that requires fighters to be in top shape to perform at their best. Nutrition and Diet is crucial for professional MMA fighters as it plays a significant role in their performance, recovery, and overall health. Proper nutrition helps fighters to maintain a healthy weight, optimise their energy levels, improve their endurance, and enhance their strength and power. Fighters need to fuel their bodies with the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to ensure that they have enough energy and nutrients to support their training and fights.

Moreover, nutrition is also essential for injury prevention and recovery. Fighters are prone to injuries, and proper nutrition can help them reduce inflammation, promote healing, and support their immune system. In summary, nutrition is a critical component of the training and performance of professional fighters, and it can make a significant difference in their success and overall health.

The article will cover topics related to nutrition, and how professional MMA eat on a daily basis.

Macronutrient breakdown for MMA fighters

The macronutrient breakdown for MMA fighters varies depending on their individual needs and training goals, but generally, a balanced diet for a MMA fighter should consist of the following macronutrient percentages:

  • Carbohydrates: 45-65% of daily calorie intake

Carbohydrates are the primary source of energy for high-intensity exercise and should make up the majority of a MMA fighter’s diet. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy and are preferable to simple carbohydrates, such as candy and sugary drinks.

  • Protein: 10-35% of daily calorie intake

Protein is essential for muscle repair and growth, which is crucial for MMA fighters who need to maintain and build lean muscle mass. Good sources of protein include lean meats, fish, eggs, dairy, and plant-based options such as legumes and soy.

  • Fat: 20-35% of daily calorie intake

Fat provides energy, helps absorb vitamins, and is essential for hormone production. Fighters should focus on healthy fats, such as monounsaturated and polyunsaturated fats found in nuts, seeds, avocado, and fatty fish, and limit saturated and trans fats found in processed and fried foods.

It’s important to note that the specific macronutrient breakdown may vary depending on factors such as weight class, training intensity, and individual body composition goals. A registered dietitian or sports nutritionist can provide individualised guidance to optimise a fighter’s macronutrient intake.

The Importance of Macronutrients (Protein, Carbohydrates, and Fat) for Performance and Recovery 

Macronutrients, which include protein, carbohydrates, and fat, play critical roles in the performance and recovery of MMA fighters.

  • Protein: Protein is essential for muscle repair and growth. During training, fighters cause micro-tears in their muscles, and consuming protein after exercise can help repair and rebuild the muscle tissue. Adequate protein intake also helps prevent muscle breakdown during prolonged periods of intense exercise, such as during training camps or fights. Protein also aids in the synthesis of hormones, enzymes, and other molecules important for proper body functioning.
  • Carbohydrates: Carbohydrates are the primary source of energy for high-intensity exercise. They provide the fuel necessary for fighters to maintain their energy levels throughout training and fights. Adequate carbohydrate intake also helps prevent the breakdown of muscle tissue, which can occur when the body uses protein as an energy source instead of carbohydrates.
  • Fat: Fat is a critical source of energy, especially during long-duration exercise. It helps regulate hormones, supports healthy cell membranes, and aids in the absorption of vitamins and minerals. Adequate fat intake also helps with satiety, which can be helpful for fighters trying to maintain a healthy weight.

Balancing the intake of these macronutrients is crucial for optimising performance and recovery in MMA fighters

How Much of Each Macronutrient a Professional MMA Fighter Should Consume Daily 

The specific macronutrient needs of a professional MMA fighter will vary based on their training intensity, goals, body composition, and weight class.

However, here are some general guidelines for daily macronutrient intake for an MMA fighter:

  • Protein: Aim to consume between 1.2-2.0 grams of protein per kilogram of body weight per day. For example, a 77kg (170lbs) fighter might aim for a daily protein intake between 92-154 grams.
  • Carbohydrates: Aim to consume between 3-6 grams of carbohydrates per kilogram of body weight per day. For example, a 77kg (170lbs) fighter might aim for a daily carbohydrate intake between 231-462 grams.
  • Fat: Aim to consume between 20-30% of your total daily calories from fat. For example, if a fighter is consuming 3000 calories per day, they would aim to consume between 67-100 grams of fat.

It’s important to note that the macronutrient needs of a fighter may shift depending on their training cycle. For example, during intense training periods, a fighter may need to increase their carbohydrate intake to support their energy needs. Conversely, during weight cutting periods, a fighter may need to reduce their carbohydrate intake while increasing protein and fat intake to support muscle maintenance and recovery

Examples of Foods That Are a Good Source of Each Macronutrient 

Here are some examples of foods that are good sources of each macronutrient:

  • Protein
    • Lean meats such as chicken, turkey, beef, and pork
    • Fish such as salmon, tuna, and halibut
    • Eggs and egg whites
    • Dairy products such as Greek yoghurt, cottage cheese, and cheese
    • Plant-based options such as tofu, tempeh, legumes, and nuts
  • Carbohydrates
    • Whole grains such as brown rice, quinoa, oats, and whole-grain bread
    • Fruits such as berries, bananas, apples, and oranges
    • Vegetables such as leafy greens, broccoli, carrots, and sweet potatoes
    • Legumes such as lentils, chickpeas, and black beans
  • Fat
    • Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds
    • Fatty fish such as salmon, tuna, and mackerel
    • Avocado and avocado oil
    • Olive oil and other plant-based oils
    • Coconut and coconut oil

It’s important to note that the quality of the macronutrients is also important. For example, choosing lean sources of protein such as chicken breast instead of high-fat cuts of meat can help keep overall fat intake within a healthy range. Similarly, choosing complex carbohydrates such as whole grains instead of simple carbohydrates like candy can provide additional nutrients and fibre.

It’s also important for MMA fighters to stay hydrated and maintain electrolyte balance, which can be achieved through adequate fluid intake and consumption of electrolyte-rich foods like fruits, vegetables, and coconut water.

MMA Fighters Diet – Meal Timing and Frequency

Meal timing and frequency are important considerations for MMA fighters to optimise performance, energy levels, and recovery. 

Here are some general guidelines for meal timing and frequency for MMA fighters:

  • Eat every 3-4 hours: Eating frequent meals throughout the day can help maintain energy levels and prevent hunger, which can lead to overeating or poor food choices. Aim to eat a meal or snack every 3-4 hours to keep your body fueled and avoid dips in energy.
  • Pre-Workout Meal: It’s important to consume a meal or snack containing carbohydrates and protein 2-3 hours before training or competition. This will provide the body with the necessary fuel to power through the workout. Aim for a meal that is easily digestible, such as a turkey sandwich on whole-grain bread or a protein shake with fruit.
  • Post-Workout Meal: Eating a meal containing carbohydrates and protein within 30-60 minutes after training or competition can help replenish glycogen stores and aid in muscle recovery. Aim for a meal that is easily digestible, such as a chicken breast with sweet potato or a smoothie with protein powder and fruit.
  • Bedtime Snack: Consuming a snack before bed can help prevent muscle breakdown during overnight fasts. Aim for a snack containing protein and healthy fats, such as Greek yoghurt with nuts or a protein shake with almond butter.
  • Hydration: Staying hydrated is critical for optimal performance and recovery. Aim to drink water consistently throughout the day and consume fluids during training and competition.

It’s important to note that individual needs may vary, and athletes should work with a registered dietitian or sports nutritionist to develop a personalised meal plan based on their training schedule, goals, and preferences. Additionally, timing and frequency of meals should be adjusted based on the specific demands of training and competition, such as increasing carbohydrate intake during high-intensity training periods or reducing calorie intake during weight cutting periods.

Benefits of Eating Frequent, Regular Meals Throughout the Day 

There are several benefits to eating frequent, regular meals throughout the day, especially for athletes like MMA fighters who have high energy demands. Here are some of the benefits:

  • Improved Energy Levels: Eating frequent meals can help maintain stable blood sugar levels, which can help prevent energy crashes and keep energy levels consistent throughout the day.
  • Better Appetite Control: Eating regular meals can help regulate appetite and prevent overeating, which can lead to weight gain and other health issues.
  • Increased Muscle Mass and Strength: Consuming frequent meals that contain protein can help stimulate muscle protein synthesis, which is important for muscle growth and repair.
  • Improved Recovery: Eating regular meals containing a balance of carbohydrates and protein can help replenish glycogen stores and aid in muscle recovery after intense exercise.
  • Increased Nutrient Intake: Eating frequent meals that contain a variety of nutrient-dense foods can help ensure adequate intake of important vitamins, minerals, and other nutrients needed for optimal health and performance.
  • Improved Metabolism: Eating frequent meals can help boost metabolism and prevent the body from going into a catabolic state, which can lead to muscle breakdown.
  • Better Hydration: Eating frequent meals can also help ensure adequate hydration, as many foods contain water and electrolytes that can contribute to fluid intake.

Why is Post-workout Nutrition Especially Important for Recovery?

Post-workout nutrition is particularly important for recovery because it provides the body with the nutrients it needs to repair and rebuild muscle tissue that has been damaged during exercise. When you exercise, particularly with high-intensity activities like MMA training, your muscles undergo microscopic tears and breakdown of muscle fibres. This can lead to muscle soreness, fatigue, and reduced performance.

Post-workout nutrition helps to jump-start the recovery process by providing your body with the following:

  • Protein: Consuming protein after exercise helps to stimulate muscle protein synthesis, which is the process by which your body rebuilds and repairs damaged muscle tissue. Protein also helps to reduce muscle breakdown, making it easier for your body to maintain or increase muscle mass.
  • Carbohydrates: Consuming carbohydrates after exercise helps to replenish glycogen stores, which are the primary source of energy for the muscles during exercise. Replenishing glycogen stores is particularly important after high-intensity training, as glycogen is depleted more quickly during these types of activities.
  • Fluids and electrolytes: Sweating during exercise can lead to dehydration and loss of important electrolytes like sodium, potassium, and magnesium. Consuming fluids and electrolytes after exercise helps to replenish these losses and prevent dehydration, which can contribute to muscle soreness and fatigue.
  • Antioxidants: Exercise can also lead to an increase in oxidative stress, which can damage cells and contribute to muscle soreness and fatigue. Consuming foods high in antioxidants after exercise can help to reduce oxidative stress and promote recovery.

Aim to consume a meal containing carbohydrates, protein, and fluids within 30-60 minutes after training or competition to help maximise recovery

MMA Diet – Hydration for MMA Fighters 

Hydration is a critical aspect of performance and recovery for MMA fighters. Proper hydration helps to regulate body temperature, transport nutrients and oxygen to the muscles, and remove waste products from the body. Dehydration, on the other hand, can lead to reduced energy levels, muscle cramps, and impaired cognitive function, all of which can negatively impact performance and recovery.

Here are some hydration guidelines for MMA fighters:

  • Monitor your urine colour: Urine colour is a simple indicator of hydration status. A light, straw-coloured urine colour typically indicates good hydration status, while a darker colour may indicate dehydration.
  • Drink fluids throughout the day: It’s important to drink fluids regularly throughout the day, not just during training or competition. Aim to consume at least 8-10 cups (64-80 ounces) of fluids per day, and more if you are training in hot or humid conditions.
  • Replace lost fluids: During training or competition, aim to replace lost fluids by drinking water or a sports drink that contains electrolytes like sodium and potassium.
  • Monitor body weight: Monitoring your body weight before and after exercise can help you estimate how much fluid you’ve lost through sweat. For every pound lost during exercise, aim to drink 16-24 ounces of fluids to replace lost fluids.
  • Avoid alcohol and caffeine: Alcohol and caffeine can both lead to dehydration, so it’s important to avoid or limit these substances, especially during training or competition.

Make sure to drink fluids regularly throughout the day and during training, and monitor your urine colour and body weight to ensure that you are staying properly hydrated.

The Role of Electrolytes in Hydration 

Electrolytes are minerals that carry an electrical charge in the body and play a critical role in hydration. They help to regulate fluid balance in the body by controlling the movement of fluids in and out of cells. Electrolytes also help to maintain proper nerve and muscle function, including the contractions of the muscles used in MMA training and competition.

Here are some of the most important electrolytes and their functions:

  • Sodium: Sodium is the most important electrolyte for hydration, as it helps to regulate fluid balance in the body. It also plays a role in nerve and muscle function.
  • Potassium: Potassium helps to regulate fluid balance and is important for nerve and muscle function. It is particularly important for athletes who sweat heavily, as it is lost in sweat.
  • Magnesium: Magnesium helps to regulate muscle function and is important for energy metabolism. It is also involved in the synthesis of protein and DNA.
  • Calcium: Calcium is important for muscle and bone health, and also plays a role in nerve function and blood clotting.
  • Chloride: Chloride helps to regulate fluid balance and is important for the production of stomach acid.

During intense exercise like MMA training, electrolytes are lost through sweat, particularly sodium and potassium. Replenishing these electrolytes is critical for maintaining proper fluid balance and supporting optimal performance and recovery. Sports drinks that contain electrolytes like sodium and potassium can be particularly helpful for athletes who sweat heavily, as they help to replace lost fluids and electrolytes.

Sample Meal Plan for a Professional MMA Fighter 

Here is a sample meal plan for a professional MMA fighter. This meal plan is designed to provide adequate macronutrients, hydration, and electrolytes to support optimal performance and recovery:

  • Breakfast
  • 2 large eggs, scrambled
  • 1 slice of whole wheat toast
  • 1/2 avocado, sliced
  • 1 small banana
  • 16-20 oz water
  • Mid-Morning Snack
  • 1 small apple
  • 1 oz unsalted almonds
  • 8-12 oz water
  • Lunch:
  • Grilled chicken breast (6-8 oz)
  • 1 cup brown rice
  • 1 cup steamed broccoli
  • 16-20 oz water with electrolytes
  • Pre-Workout Snack:
  • 1/2 cup Greek yoghurt 
  • 1/2 cup sliced strawberries
  • 1/2 oz dark chocolate
  • 8-12 oz water
  • Post-Workout Shake:
  • 1 scoop whey protein powder
  • 1 banana
  • 1 cup unsweetened almond milk
  • 1 cup spinach
  • 8-12 oz water with electrolytes
  • Dinner:
  • Grilled salmon fillet (6-8 oz)
  • 1 cup quinoa
  • 1 cup mixed vegetables (e.g. bell peppers, onions, zucchini)
  • 16-20 oz water
  • Evening Snack:
  • 1/2 cup cottage cheese
  • 1/2 cup sliced pineapple
  • 8-12 oz water

This meal plan provides approximately 2,500-3,000 calories per day, depending on portion sizes and individual needs. Adjust portion sizes and calorie intake as needed to meet individual needs and goals. Also, be sure to consult with a registered dietitian or sports nutritionist to develop a personalised meal plan that meets your specific needs and goals

Supplements for MMA Fighters 

Supplements can be helpful for MMA fighters to support performance, recovery, and overall health. However, it’s important to note that supplements should not be relied on as a replacement for a healthy diet and lifestyle. Here are some supplements that may be beneficial for MMA fighters:

  • Protein Powder: Protein is important for muscle growth and repair, and can be difficult to consume in adequate amounts through food alone. Whey protein powder is a popular choice for athletes, as it is easily digestible and quickly absorbed by the body.
  • Creatine: Creatine is a naturally occurring substance in the body that helps to produce energy during high-intensity exercise. Supplementing with creatine can help to increase muscle strength, power, and endurance.
  • BCAAs: Branched-chain amino acids (BCAAs) are a type of amino acid that can help to reduce muscle breakdown and improve recovery. They are particularly useful for athletes who train fasted or who have difficulty consuming enough protein through food alone.
  • Fish Oil: Fish oil is high in omega-3 fatty acids, which have anti-inflammatory properties and can help to support joint health, reduce muscle soreness, and improve cardiovascular health.
  • Multivitamin: A high-quality multivitamin can help to ensure that MMA fighters are getting all of the essential vitamins and minerals they need to support optimal health and performance.

Supplements should be used under the guidance of a qualified healthcare professional, as some supplements may interact with medications or have side effects. Additionally, not all supplements are created equal, so it’s important to choose high-quality supplements from reputable brands.


Proper nutrition is crucial for the success of MMA fighters. Eating a well-balanced diet with the right macronutrient ratios, timing meals and snacks correctly, and staying hydrated are all important for supporting optimal performance and recovery. While supplements can be useful, they should not be used as a replacement for a healthy diet and lifestyle. Working with a registered dietitian or sports nutritionist can help MMA fighters develop a personalised nutrition plan that meets their individual needs and goals. By fueling their bodies with the right nutrients and hydration, MMA fighters can ensure that they are performing at their best and optimising their chances of success in the ring.

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