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Mixed Martial Arts 2-Day Meal Plan Example

Part VI:
Day 1 shows a typical daily diet for days when our athlete is in training.
Day 2 shows a typical daily diet for days when our athlete is not in training.

Included is a nutritional analysis of a general but typical on/off training diet for our athlete. Attachments included are for each day, a daily menu featuring breakfast, lunch, dinner and snacks based on a rough estimate that our athlete needs at least 3000 calories consumed on training days. When not training, the caloric intake can be reasonably reduced up to 1000 calories. However, since our athlete has a metabolism that is usually always amped up, even on rest days, we want to ensure adequate calories are consumed. If our athlete is hungry, nutritious snacks are provided for consumption. There are several additional reports included which show the details of the chosen foods, the “next step” advising how to ensure adequate daily intake of a healthy variety of foods, a weekly average and a weekly menu (which only on Day two will it show more than one day.) These reports were generated by submitting our athlete’s food items into the “’s” on line software which provides a food analysis and then generates corresponding reports (described just now). These reports are provided as verification that our meal plans meet the government’s dietary standards for our level of activity of our sport and our athlete’s age, height and weight.

DAY 1:
Plain Yogurt, fat free
Cinnamon Toast
Blueberry Muffin
Orange Juice, V-8, water

Bean Salad
Meat Lasagna
Garlic Bread
Milk, fat free

Carrot Salad
Bean Soup
Baked Chicken Breast w/cooked tomatoes, onions
Black Eyed Peas
Corn on the Cob
Baked Sweet Potato

Trail Mix, Snack Mix, Raisins, Apple, Banana, Water

DAY 2:
Plain Yogurt, fat free
Whole Wheat English Muffin w/fruit preserves
Cream of Wheat
Orange Juice, V-8, water

2 Peanut Butter and Jelly sandwiches on 100% Whole Wheat Bread
Mixed Salad Greens w/low calorie dressing
Peas and Carrots
Milk, fat free

Raw Spinach Salad w/Italian dressing
Baked Salmon w/sautéed green peppers & onions
Lentil Soup
Cooked Asparagus on the side

Raisins, Apple, Banana, Water

Our daily diet attempts to emphasize grains; the effort is to make half of the grains whole. Some days snacks are whole grain crackers or air popped popcorn. White bread has been replaced with whole grain bread as well as brown rice instead of white rice. Oatmeal for breakfast provides plenty of sustainable energy. At lunch time, whole grains are mixed into some dishes, such as barley in vegetable soup or in casseroles. When preparing salads, pre-washed bags of salad greens, baby carrots or grape tomatoes are mixed together.

Our athlete enjoys eating more fruits and so much of the snacking may be an apple, banana, or strawberries. Even at breakfast cereal is enjoyed with bananas or peaches. If a desert is desired, baked apples, pears, or a refreshing fruit salad is eaten.

At lunch, fruits like tangerines, bananas, or grapes are available to eat. Salmon is often accompanied with mango chutney. Since our athlete is focused on explosive and repetitious muscle contractions, fruits with more potassium, such as bananas, prunes, dried apricots, cantaloupe, honeydew melon, and orange juice are the fruits of choice.

Milk is usually on the table for most meals and not only provides protein but calcium-rich. For breakfast we use fat-free or low-fat milk instead of water in oatmeal and hot cereals for the calcium and vitamin D. Right after a workout, a fruit and yogurt smoothie in the blended with ice helps in recovery. Our soups sometimes are topped with shredded low-fat cheeses.

Meats are lean in this diet and dry beans or peas are included as part of the meal. Salads are topped with garbanzo or kidney beans for they are a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.

Since it is quite easy to get foods with oils, the effort is to limit the intake of oils. We use oils high in polyunsaturated or monounsaturated fats, and low in saturated fats, such as canola, corn, cottonseed, olive, safflower, soybean, and sunflower oil. A few oils, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be thought of as solid fats.

The training consists of true mixed martial arts training; going from gym to gym training with the best boxers, wrestlers, jiu jitsu experts as well as strength and conditioning sessions. Our fighting athlete will recuperate better and feel better eating 3 complimentary meals each day. Eating well contributes significantly to recovery, an increased immune system, sharper mental process, and to an overall positive disposition. Water is sipped throughout the day and at about 15 minute intervals during workouts. Fruits and vegetables are eaten at every meal and available for snacking. Our athlete will go no longer than 3-4 hours without eating, and always a lean protein. Carbohydrates and starches are emphasized after workouts/training session with side fruits and vegetable. Fats are limited to include olive oil, fish oil, and flax seed oil. Our athlete does not consume any supplements at this time for it seems they are not needed. In the past, before our athlete was placed on a strict diet plan, our athlete used caffeine, creatine and sodium bicarbonate in an attempt to enhance performance during workouts and competition. Our athlete reports positive performance results from their use. However, our athlete reports negative after-affects to include sleeplessness, irritability, acne breakouts and a feeling of extreme nausea after or during workouts. The following Old Dominion University report reviews the nutritional ergogenic aids thought to enhance performance and affect energy metabolism:

J Sports Sci. 1995 Summer;13 Spec No:S63-74.
Nutritional ergogenics in athletics. Williams MH.
Human Performance Laboratory, Old Dominion University, Norfolk, VA 23529-0196, USA.

Nutritional ergogenic aids may be theorized to improve performance in athletics in a variety of ways, primarily by enhancing energy efficiency, energy control or energy production. Athletes have utilized almost every nutrient possible, ranging from amino acids to zinc, as well as numerous purported nutritional substances, such as ginseng, in attempts to enhance physical performance. This review focuses primarily on nutritional ergogenic aids thought to enhance performance by favorably affecting energy metabolism. Although most purported nutritional ergogenic aids have not been shown to enhance physical performance in well-trained, well-nourished athletes, some reliable scientific data support an ergogenic efficacy of several substances, including caffeine, creatine and sodium bicarbonate, but additional research is needed to evaluate their potential for enhancing performance in specific athletics events.
PMID: 8897322 [PubMed – indexed for MEDLINE]

References: – United States Department of Agriculture – Home. Web. 08 Feb. 2011..

Chasiotis D. Role of cyclic AMP and inorganic phosphate in the regulation of muscle glycogenolysis during exercise. Med Sci Sports Exerc 1988;20:545-550.
Kreider, Richard, PhD, Phosphate Supplementation in Exercise and Sport, Department of Human Movement Sciences and Education, The University of Memphis, 2001.

Fink, Heather Hedrick., Lisa A. Burgoon, and Alan E. Mikesky. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett, 2006. Print.
Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, Ill. [u.a.: Human Kinetics, 2000. Print.

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