BEAST MODE DIET PLAN - WOMEN
Diet plan for athletic performance and MMA.
In recent years I have found myself training harder and heavier than ever
before. I have specifically found a passion for Jiu Jitsu and MMA. As a woman
not only is this a unique sport to be involved in - but it places some pretty
extreme demands on your body.
After coming home hammered, bruised and exhausted
(but somehow still happy) I began to crank up my nutritional program to support
quick healing and muscle recovery. If you think you're going to train as hard as
the women on The Ultimate Fighter or in the UFC you have to fuel your body
accordingly. I have found various products and nutritional sources that support
the maintenance of lean, strong and functional muscle mass.
The same principles apply to the Beast Mode diet as the maintenance diet,
just in larger quantities and with a few minor tweaks to reduce inflammation and
encourage muscle function and strength. I find myself using curcumin, ginger and
green tea to help with muscle soreness, calcium to avoid cramping, glutamine and
amino acids post workout for recovery. I'm also a fan of Vega Sport Recovery
after workouts, as they have done all of the leg work for you to
determine what nutrients aid in recovery.
As with any nutritional program water is extremely important in supporting
all of this and keeping your body functioning. I have never sweat so much as
when I train and spar in MMA. I'm not sure if it's the extreme physical exertion
combined with the intense mental focus but there's just nothing that I have
found that forces me to live so intensely and passionately in the moment as MMA.
The end result is that you exhaust yourself mentally and physically and need to
replenish those fluids and electrolytes. You should be drinking water every
chance you get, carry it around all day long and be sick to death of looking at
it if you're doing it right.
Kickboxing, mixed martial arts and martial arts in general place a great
amount of strain on your joints. Especially as a woman, I think that
supplementing with a solid joint complex (glucosamine, chondroitin and msm) as
well as staying on top of your calcium needs for strong bones is imperative. If
you have all of the jiu jitsu skills in the world you'll still lose if your
If you really want to train like the women on The Ultimate Fighter that
means sometimes two or even three workouts a day. During an intense workout the
stores of glucose and glycogen in your muscles are depleted. This means you
immediately need to re-fuel especially if you plan on training again in the same
When your glycogen is depleted and you continue to train without being
properly fueled, cortisol is produced and muscle tissue begins to break down.
This can result in fatigue, overtraining and actual loss of muscle mass.
The consumption of high glycemic index carbs (or simple sugars, specifically
ones like dextrose and glucose) causes insulin to be produced helping drive
nutrients back into the muscle cells.
Bottom line? Eat after every workout. Post exercise protein shakes and simple
carbohydrates are a must.
In a pinch snacks like dried fruits and nuts are a good source of post
workout protein as well as simple sugars (naturally occurring dextrose) to
quickly replace your glycogen stores and keep going!