Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Nutrition

  • MMA Fighter Diet Plan

    I really don’t like doing diet plans, especially on blog posts. Everyone has a different opinion about what a diet should look like: Intermittent fasting (all different protocols) Dairy free Wheat free Ketogenic diet High carb Low carb etc etc Here’s what I typically eat to support training and working in an office: 6am 10g…

  • Dr Rhonda Patrick – Joe rogan podcast

    Amazing amount of information on the latest podcast, here’s a few pearls… Garlic contains a powerful enzyme called allicin.  In order to activate the enzyme, a clove of garlic must be chopped up first and ideally left for at least 5 minutes before eating it. Allicin is a potent anit-inflammatory that in high amounts can…

  • Free Sports Nutrition for MMA Book

      Free ebook / pdf on MMA & Nutrition – includes MMA fighter diet plan pdf and basic to advanced sports nutrition.  Also available on Kindle – here Click on the screenshot below to download for free: Small example of the book’s content: Gut Health “All disease begins in the gut.” – Hippocrates When looking to…

  • Easy, Healthy (ish) Weight Gainer Drink – Easy 1,000 calories

    It’s never particularly healthy to have 1,000 calories in one go, but…I think this is the best way I’ve found to get extra calories… 1/2 tin of coconut milk (tin not a carton) 2 bananas 4 almonds 10ml of raw honey 20g Hemp protein powder

  • Enhancing Recovery from BJJ & MMA sessions

    Key points: Gut health – reduce sugar intake, increase fermented food and probiotic intake.  Fibre too. Omega 3/Omega 6 ratio – increase omega 3 (specifically look at EPA) and reduce omega 6 Consume more turmeric with black pepper Consume ginger Consume apple cider vinegar 10 mins before main meal to aid digestion Pineapple contains bromelain…

  • Phosphatidylserine Review

    Phosphatidylserine has a lot of research to back it up.  It reduces stress, improves cognition and makes you shit-bricks for England (or whoever). Here is a link to the study about it reducing cortisol levels when exercising intensely. “The findings suggest that PS is an effective supplement for combating exercise-induced stress and preventing the physiological…

  • Infographic of the Week

    Well, of the year, so far anyway. Interesting and informative infographic from Kinetica Sports I was a bit dubious about the “For Building Lean Muscle’ recommendation, but if you take a look at this study – http://www.jissn.com/content/11/1/20  it would appear that you need more protein to maintain muscle mass when restricting calories. Interesting to see the…

  • Salford City FC – How I think they could improve

    Watching Class of ’92: Out of their league; one thing that stood out a mile, was how unhappy the players were. Football appears to be the same from the professionals, down to the youth leagues – far too much shouting and aggressiveness. How are people supposed to play with flair, creativity and passion, when their self…

  • Best Supplements for Rugby

    After watching some of the early Rugby World Cup games this year, we all know how a percentage increase or decrease in performance can make the difference between winning the World Cup, or crashing out at the first stage. Now, supplements are not magic, and need to be accompanied by a ‘good’ diet with plenty of nutritionally-dense…

  • Rugby World Cup 2015 – Size, Height, Weight & Speed

    So, if you’re anything like me, watching the Rugby World Cup makes you feel like a little hobbit compared to some of the man-mountains that are on display. However, the Japanese, are the smallest team, and their victory over the Springboks shows what technique, tactics and heart can do against larger and stronger opponents. Enough…