Woman athelete fighter beast mode MMA diet

Beast Mode Diet Plan - Female Athlete MMA

BEAST MODE DIET PLAN - WOMEN

Diet plan for athletic performance and MMA.

Diet plan - female beast mode 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 Accelerator 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 bones break.

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 day.

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!
Beast mode diet plan - female athlete mma

BEAST MODE DIET PLAN - WOMEN

BREAKFAST
LUNCH
DINNER
Day One
1/2 cup oatmeal
1/2 cup almond milk
1 tbsp omega 3-6-9 oil
1 cup berries
10 almonds
8 oz broiled chicken
1 1/2 cup brown rice
2 cups steamed veggies
8 oz grilled salmon
4 cups mixed greens salad
Whole egg diced
1 cup sweet potato
1 cup mixed berries
Day Two
5 egg white omelet
1/2 cup oatmeal
2 tbsp flax seed
10 almonds
2 cups water packed tuna
1 cup steamed broccoli
1 cup steamed green beans
1 1/2 cup brown rice
One whole sweet potato
8 oz diced white chidken
1 cup tomato diced
2 cups mixed berries
Day Three
Silk soy yogurt
One whole boiled egg
2 tbsp hemp seed
Omega 3-6-9 oil
8 oz broiled salmon
1 1/2 cup organic pasta
4 cups mixed greens
Olive oil and diced tomato
8 oz grilled chicken
2 cups mixed veggies
1/2 cup quinoa
1 cup mixed fruit
This is the basic beast mode diet plan for women. I would also include two snacks, one between breakfast and lunch and one between lunch and dinner. Each snack would be one of the following;
  • Protein shake with additional nutrients (especially after a hard training session)
  • high protein snack bar
  • whole boiled eggs
  • banana
  • apple
  • diced chicken
  • fish or canned tuna straight from the refrigerator.

    If you find that the menu leaves you still feeling hungry and dropping weight too quickly you can add in snacks or extra meals as long as they are in line with the existing program.

    Oh, and there is no cheat day in beast mode!








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