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MMA Nutrition: Hydration

Written on September 07, 2011 by Markham Mencken

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In order to perform at your best, a MMA fighter also requires proper hydration.

Muscle cramps, chills and nausea are signs of dehydration — a MMA fighter’s worst enemy against optimum performance. In fact, an athlete can experience a rapid decline in performance when losing 1 – 2% of water weight.

According to Miyagi “Mack” Kurihana, California Boxing Hall of Fame trainer, it doesn’t matter how good of a fighter you are if you loss steam in the middle of a fight. Even notable fighters can be out pointed when they are overcome with cramping and muscle fatigue. That said, nutritional products that enable athletes to stay hydrated and keep their muscles in fighting form must be included in their fitness repertoire.

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MMA Nutrition: Creatine

Written on August 22, 2011 by Markham Mencken

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With Creatine being popular for most athletes, is it useful for a MMA fighter?

Most athletes – especially bodybuilder – have been using Creatine over the past decade to improve their performance and to increase their muscle mass. As for MMA fighters, the physical requirements of Mixed Martial Arts are far from the demands of bodybuilding. And in order to determine whether taking Creatine for a MMA fighter is worthwhile or not, let’s first learn what Creatine is and how it works.

Creatine supplies energy required during brief but highly intense activity like a 100 meter sprint. And whether you are using carbohydrates, fats, proteins or Creatine, it must be broken down to ATP to be utilized as an energy source. However, only a small amount of ATP can actually be stored in the muscle cells. Hence, Creatine can be a secondary supply to fuel the high intensity activity.

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MMA Nutrition: Post-activity Carbohydrates

Written on August 17, 2011 by Markham Mencken

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While taking your carbs before your training is important, the same goes with post-activity carbohydrates.

While taking your carbs before exercise or training is important, taking your carbohydrates after session is equally imperative. Repleneshing the carbs you’ve burned during your training can bring your body in a better position to perform at high level again. However, you should take in higher glycemic carbs like carb drinks, bar and fruits, since they are fast acting. These makes your body recharge faster, compare to its slow burning counterparts.

Research also shows that combining carbohydrates with protein within 30 minutes of exercise increases the insulin response by almost 100%. This results to more store glycogen. However, eating more protein than carbohydrates slows rehydration and glycogen replenishment. As such, the optimal carbs to protein ratio is 4:1.

In relation to this, one study found that athletes who refuel with carbohydrates and proteins have 100% greater muscle glycogen stores and higher insulin than those who take carbs alone.


MMA Nutrition: Pre-activity Carbohydrates

Written on August 10, 2011 by Markham Mencken

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Want to have a turbo charged MMA performance? Then heed on Larry Pepe's advise at this week's MMA nutrition.

Whether you are just training in a gym or competing inside the cage, a MMA fighter needs maximum energy and conditioning to be successful. Good thing, there are nutritional choices that you can make to help you perform at your best.

According to Larry Pepe, there are four C’s for a turbo charged MMA performance: Pre-activity carbohydrates, post-activity carbohydrates, creatine and common sense.

This week, Fighting Insider will take a closer look at the pre-activity carbohydrates.

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