There are many diets out there in the world that say they can do this or that. The diet industry is a multi billion dollar a year business. For fighters there is also a lot of disinformation in the ring around how, when, and what to eat for training and during a fight week. The nutrition plan that we use is not a diet. It’s a lifestyle. It is very close to the way early man ate.
This plan has an even amount of protein and carbohydrates with a low percentage of good fats. The ratio we like to use with, fighters, that use the burn with Kearns system, is the 40% percent protein, 40% carbohydrates, and 20 % fat. The carbohydrates are mostly in the form of low gylcemic index food that means they do not spike your insulin level. When you spike your insulin level that is the body’s response to too much sugar in the blood stream. This can lead to a “sugar crash”.
The protein we use is in the form of lean proteins, with egg being the gold standard especially the white, with fish and poultry next. As far as fats, polyunsaturated and monounsaturated that you will find in fish, veggies, nuts, and seeds are excellent sources.
The other missing factor that people overlook is h20. Water is extremely important for fighters before, during, and after training. It often goes over looked but it is an essential component of the plan. Unfortunately not all water is created equal and there are so many free radicals and pollutants today, so you need to be careful what you are drinking.
Fight athletes, like other athletes, requirements for nutrients are higher than those of the average joes. That needs to be taken into an account when they are in a fight camp and the week of a fight. Below is a sample program from a fighter’s plan.