{"id":10255,"date":"2019-06-10T20:17:31","date_gmt":"2019-06-10T20:17:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=10255"},"modified":"2026-01-06T18:57:48","modified_gmt":"2026-01-06T18:57:48","slug":"mma-diet-mma-nutrition","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-diet-mma-nutrition\/","title":{"rendered":"MMA Diet &amp; Nutrition [2026] (Plan .pdf. included)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" data-attachment-id=\"7145\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/12\/yoel-romero-workout\/yoelromero\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?fit=1280%2C720&amp;ssl=1\" data-orig-size=\"1280,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"YoelRomero\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=1280%2C720&#038;ssl=1\" alt=\"\" class=\"wp-image-7145\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"yoel-romero-diet-his-diet-no-doubt-contains-high-amount-of-protein-healthy-fats-see-below-for-some-example-diet-plans\"><em>Yoel Romero Diet &#8211; his diet no doubt contains high amount of protein &amp; healthy fats. See below for some example diet plans.<\/em><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>written by <a href=\"https:\/\/blackbeltwhitehat.com\/about\/authors\/drew-griffiths\/\">Drew Griffiths<\/a>&#8211; Nutritionist &#8211; BSc (First Class Honours) in Sport &amp; Exercise Science, MSc Exercise &amp; Nutrition <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Drew has a first class degree in sport science and a Masters degree in Exercise and Nutrition <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"this-is-my-complete-guide-to-mma-nutrition-mma-supplements-this-page-will-be-constantly-updated-amended-you-can-download-the-guide-as-a-pdf-below\">This is my complete guide to MMA Nutrition &amp; MMA Supplements. This page will be constantly updated &amp; amended. You can download the guide as a pdf below&#8230;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">There are several &#8216;Fighter Diet Plans&#8217; below &#8211; see the infographics as well as well as the text.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The information in this post has been put together using my Sport Science degree, Master&#8217;s Degree in Nutrition, from guests on the Joe Rogan Podcast who discuss diet, including all the Dr Rhonda Patrick episodes, from scientific studies and personal experience.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Update 2024 &#8211; Hydrogen water has a lot of hype (and confusion) at the moment. There&#8217;s lots of <a href=\"https:\/\/www.nature.com\/articles\/s41598-020-68930-2\">research <\/a>to support it&#8217;s use for recovery as it is anti-inflammatory. I personally take a small volume per day, but find water with a small amount of baking soda more effective for aching muscles. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Please comment below with any feedback. Thank you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color:#800000\"><strong>You can download this <a style=\"color:#800000\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/sportsnutrition2017a.pdf\" target=\"_blank\" rel=\"noopener\">MMA Nutrition Guide as an Illustrated PDF here<\/a><\/strong><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For informational purposes only &#8211; please consult a doctor before changing your diet<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mma-diet-nutrition-a-complete-guide\">MMA Diet &amp; Nutrition &#8211; A Complete Guide<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Written by MMA Nutritionist <a href=\"http:\/\/blackbeltwhitehat.com\/about\/authors\/drew-griffiths\/\" target=\"_blank\" rel=\"noopener\">Drew Griffiths<\/a> (BSc, MSc)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" data-attachment-id=\"10529\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/foodmma\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/foodmma.jpg?fit=960%2C640&amp;ssl=1\" data-orig-size=\"960,640\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;5.6&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-7RM2&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;34&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.005&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"foodmma\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/foodmma.jpg?fit=960%2C640&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/foodmma.jpg?resize=960%2C640&#038;ssl=1\" alt=\"\" class=\"wp-image-10529\" \/><figcaption class=\"wp-element-caption\">Sports Nutrition starts with Healthy Nutrition all day, everyday<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Athletes are often concerned with dietary manipulations in the period around competition. However, the main role of nutrition may be to support consistent intensive training which will lead to improved performance. Meeting energy demand and maintaining body mass and body fat at optimal levels are key goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nutritional Goals should include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintaining energy supply to working muscles and other tissues<\/li>\n\n\n\n<li>Promoting tissue adaptation, growth and repair<\/li>\n\n\n\n<li>Promoting immune function<\/li>\n\n\n\n<li>Reducing inflammation \u2013 a crucial marker in association with both recovery and general health.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Disclaimer \u2013 Consult your Doctor before adopting any dietary changes<\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"you-can-download-this-mma-nutrition-guide-as-an-illustrated-pdf-here\"><span style=\"color:#800000\"><strong>You can download this <a style=\"color:#800000\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/sportsnutrition2017a.pdf\" target=\"_blank\" rel=\"noopener\">MMA Nutrition Guide as an Illustrated PDF here<\/a><\/strong><\/span><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"172\" height=\"236\" data-attachment-id=\"9342\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/sportsnutritionbook1a\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sportsnutritionbook1a.jpg?fit=172%2C236&amp;ssl=1\" data-orig-size=\"172,236\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sportsnutritionbook1a\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sportsnutritionbook1a.jpg?fit=172%2C236&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/sportsnutritionbook1a.jpg?resize=172%2C236&#038;ssl=1\" alt=\"mma nutrition book\" class=\"wp-image-9342\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"a-note-about-nutrition-science-in-2021\">A Note about Nutrition &amp; Science in 2025<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Talking about nutrition has become like discussing politics and religion \u2013 everyone has an aggressive opinion. Nutrition is certainly no different.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Throughout my time as a student, reading Sport &amp; Exercise Science at Loughborough and Nutrition Science at Chester; I was taught that fat was \u2018bad\u2019 and carbohydrates were \u2018good\u2019. As athletes, we were encouraged to drink carbohydrate drinks with meals for extra calories. To be fair, the high-carbohydrate protocol is supported by a large amount of research, showing that for sports such as rugby, football and boxing, it can improve performance, at least in the short term.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At this time there is emerging evidence for alternative protocols such as the ketogenic diet. These are addressed in the appendix at the end of the book. There\u2019s no one-size-fits-all in the world of nutrition unfortunately, ideally diets would be customized according to an individual\u2019s genetic makeup. This can now be done to a certain extent, with DNA testing from the likes of <a href=\"https:\/\/www.23andme.com\/en-gb\/\">23andme<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"inflammation\"><strong>Inflammation<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">High carbohydrate diets, particularly high sugar diets (and other high glycaemic carbohydrates) can in some individuals, cause high levels of inflammation. Inflammation is directly linked to depression, physical diseases and poor recovery from physical activity. Again, in some, inflammation is heightened when processed foods, dairy and\/or wheat is consumed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this book I have included carbohydrate drinks \u2013 e.g. maltodextrin based drinks as this is what research supports for optimal performance &amp; recovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>To avoid inflammation (and potential issues with gut flora) some may wish to replace some carbohydrate drinks and meals with those healthy fats, and sports drinks with coconut water and fruit such as a ripe banana.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"do-what-works-for-you\"><strong>Do what works for you<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you feel great, and you are full of energy and focus on a high carbohydrate diet, then great, carry on. In fact, there is a high-carbohydrate diet-plan included in this book, as research shows it can improve performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If however you are suffering any symptoms of high levels of inflammation, and\/or high any gut problems like IBS, then consider switching to a diet with no sugar, no processed foods, and high levels of healthy fats, like those found in coconut milk, olive oil and fish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Removing whole food groups from your diet, like diary and\/or wheat is controversial, and many doctors would be against it. I however found that removing dairy from my diet completely, literally changed my life and increased my energy levels dramatically. I would recommend listening to the arguments for and against the likes of dairy, carbohydrates, ketogenic diets etc and make your own mind up. The <u>Ted X talks on youtube<\/u> are a good place to start.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As far as I am aware none of the adaptogens, supplements or herbs listed in this book are banned by the FA, IOC or FIFA, but please check with your manager or governing body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One last thing \u2013 some of this book is written from the perspective of an MMA fighter, but the principles are pretty much universal. The main content of the book outlines a high carbohydrate diet, as this is what current research supports. From Appendix 5 onwards you will find an overview of alternative diets such as the ketogenic diet and the Paleo diet. It is up to the individual to incorporate elements of each diet into their own regime as they see fit.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-principles-for-mma-nutrition\"><strong>General Principles for MMA Nutrition<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><div class=\"tiled-gallery type-rectangular tiled-gallery-unresized\" data-original-width=\"500\" data-carousel-extra='{&quot;blog_id&quot;:1,&quot;permalink&quot;:&quot;https:\\\/\\\/blackbeltwhitehat.com\\\/en\\\/mma-articles\\\/mma-diet-mma-nutrition\\\/&quot;,&quot;likes_blog_id&quot;:42549451}' itemscope itemtype=\"http:\/\/schema.org\/ImageGallery\" > <div class=\"gallery-row\" style=\"width: 500px; height: 127px;\" data-original-width=\"500\" data-original-height=\"127\" > <div class=\"gallery-group images-1\" style=\"width: 102px; height: 127px;\" data-original-width=\"102\" data-original-height=\"127\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/conorlegs\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"98\"> <meta itemprop=\"height\" content=\"123\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9521\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg\" data-orig-size=\"961,1200\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ConorLegs\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=240%2C300&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=820%2C1024&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?w=98&#038;h=123&#038;ssl=1\" width=\"98\" height=\"123\" loading=\"lazy\" data-original-width=\"98\" data-original-height=\"123\" itemprop=\"http:\/\/schema.org\/image\" title=\"ConorLegs\" alt=\"ConorLegs\" style=\"width: 98px; height: 123px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 206px; height: 127px;\" data-original-width=\"206\" data-original-height=\"127\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/29\/targeted-ketosis-for-mma\/ketouk\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"202\"> <meta itemprop=\"height\" content=\"123\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9525\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/ketouk.png\" data-orig-size=\"465,283\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ketoUK\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/ketouk.png?fit=300%2C183&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/ketouk.png?fit=465%2C283&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/ketouk.png?w=202&#038;h=123&#038;ssl=1\" width=\"202\" height=\"123\" loading=\"lazy\" data-original-width=\"202\" data-original-height=\"123\" itemprop=\"http:\/\/schema.org\/image\" title=\"ketoUK\" alt=\"exogenous Ketones UK\" style=\"width: 202px; height: 123px;\" \/> <\/a> <div class=\"tiled-gallery-caption\" itemprop=\"caption description\"> Exogenous Ketones from <a href=\"https:\/\/keto-pro.co.uk\/\" rel=\"nofollow\">https:\/\/keto-pro.co.uk\/<\/a> <\/div> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 96px; height: 127px;\" data-original-width=\"96\" data-original-height=\"127\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/img-20181004-wa0001-2\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"92\"> <meta itemprop=\"height\" content=\"123\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9509\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa00011.jpg\" data-orig-size=\"1200,1600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG-20181004-WA0001\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa00011.jpg?fit=225%2C300&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa00011.jpg?fit=768%2C1024&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa00011.jpg?w=92&#038;h=123&#038;ssl=1\" width=\"92\" height=\"123\" loading=\"lazy\" data-original-width=\"92\" data-original-height=\"123\" itemprop=\"http:\/\/schema.org\/image\" title=\"IMG-20181004-WA0001\" alt=\"IMG-20181004-WA0001\" style=\"width: 92px; height: 123px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 96px; height: 127px;\" data-original-width=\"96\" data-original-height=\"127\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/img-20181004-wa0003\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"92\"> <meta itemprop=\"height\" content=\"123\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9510\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa0003.jpg\" data-orig-size=\"1200,1600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"IMG-20181004-WA0003\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa0003.jpg?fit=225%2C300&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa0003.jpg?fit=768%2C1024&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/img-20181004-wa0003.jpg?w=92&#038;h=123&#038;ssl=1\" width=\"92\" height=\"123\" loading=\"lazy\" data-original-width=\"92\" data-original-height=\"123\" itemprop=\"http:\/\/schema.org\/image\" title=\"IMG-20181004-WA0003\" alt=\"IMG-20181004-WA0003\" style=\"width: 92px; height: 123px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <\/div> <!-- close row --> <\/div><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Focus on health &amp; wellbeing as a base for recovery, mental focus &amp; performance<\/li>\n\n\n\n<li>Eat a diet high in healthy fats and moderate in protein &amp; carbohydrates day to day<\/li>\n\n\n\n<li>Eat lots of organic vegetables and fruits<\/li>\n\n\n\n<li>Avoid refined carbohydrates. They are useful (arguably) post match or workout when recovery is paramount. However refined carbohydrates will tend to impact gut health and cause inflammation<\/li>\n\n\n\n<li>Avoid vegetable oils like sunflower oil. They are high in omega 6 and have been heated so much during extraction that they become carcinogenic. Oils like olive oil are pressed and not heated during the extraction process, meaning that they are relatively healthy.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"gut-health\"><strong>Gut Health<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cAll disease begins in the gut.\u201d&nbsp;\u2013 Hippocrates<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Inflammation is linked to almost all modern diseases. Inflammation often starts in the gut, and can lead to low energy levels, injury and burn-out. Importantly too \u2013 over 50% of the body\u2019s immune system is in your gut, so you need to take care of it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some tips for improving gut health<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Improve the profile of your gut flora by consuming fermented foods and\/or a probiotic supplement<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Again, improve your gut flora profile by reducing sugary, high GI carbs (unless required to meet high energy demands and for recovery)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Drink glutamine on an empty stomach, first thing in the morning if \u2018leaky gut\u2019 syndrome is suspected &#8211; this is when your gut lining integrity and &#8220;tight junctions&#8221; are damaged, usually from NSAID use<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Drink organic, apple cider vinegar \u2013 a tablespoon (or more, assess your tolerance) in water, drunk about 15 minutes before a meal improves digestion dramatically in most people. Not eveyone! It depends on the acidity in your stomach. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Gingko Biloba and NAC powder have personally helped with the IBS that I had. Gingko has a multitude of health benefits, but can thin the blood (usually not a bad thing), and increase the likelihood of a bleed on the brain<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After giving up dairy and sugar I saw the biggest improvements in IBS. See appendix 1 for the FODMAP diet for IBS. The diet is a (long list) of foods to cut out for people who have trouble with IBS and bloating. Onions and garlic seem to be a problem for most people with IBS and\/or bloating issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">VSL 3 is also touted as a great supplement for those with gut issues, although I have not tried it myself yet.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-eating-habits-for-mma\"><strong>General Eating Habits for MMA<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>If you take one message away from this book, please remember that healthy nutrition starts with healthy nutrition, organic whole foods, preferably cooked from scratch. If you are eating protein bars full of additives and collagen, you are just being duped by Sports Nutrition marketing.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"omega-3-to-omega-6-ratio\"><strong><br>\nOmega 3 to Omega 6 ratio<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Western diets are full of Omega 6 fats, and highly processed, heated fats, that cause inflammation. Omega 6 causes inflammation, which is the enemy for recovery and general health.<br>\nThe easiest way to adjust this balance is to supplement with fish oil and cook with coconut oil, instead of vegetable oils. EPA is the anti-inflammatory element of omega 3. Look for fish oil (and krill oil) high in EPA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Addressing the omega 3 to omega 6 ratio can have a drastic impact on health and in turn on performance due to a reduction in inflammation. If inflammation is a general issue, then addressing omega 3 and 6 intake is the best place to start.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pre-probiotic-foods\"><strong>Pre &amp; Probiotic Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Back in the day, we had dairy from one cow, it was raw, untreated etc. and full of goodness.\u2028Nowadays the milk (and most other products) come from about 1,000 cows, mass milked, full of drugs to make them produce more milk and anti-bioitcs to stop them getting infections, the milk has to be heated to 97 degrees so it doesn\u2019t kill us\u2026what you end up with, is a product that is on a different level (a lower one) to what our great, great grandparents and their mates drank.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the balance of bacteria in our gut isn\u2019t right, we\u2019ll feel slugish and generally less well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Although for most people, an imbalance in gut flora may cause mild fatigue, it can\u2019t be over-emphasized how important this bacteria is. Imbalances have been linked to everything from autism to chronic fatigue and auto-immune issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Look to get some of these in your diet:<br>\nRaw honey,\u2028miso soup, kefir, dark chocolate, sauerkraut, kombucha tea (might be a bit on the yeasty side for some people), pickles and olives. Alternatively take a high quality probiotic supplement, 1 on an empty stomach and 1 later in the day with food.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"high-quality-carbohydrates\"><strong>High Quality Carbohydrates<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Include sweet potatoes, buckwheat, quinoa and oats. Avoid sugar and High Glyceamic carbs, as sugar is highly inflammatory. The exception to this rule is when looking to increase carbohydrate intake over a short term period, or within 2 hours of an intensive exercise or training session.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"coconut-milk-and-or-oil-for-extra-calories\"><strong><br>\n<\/strong><strong>Coconut milk and\/or oil for extra calories <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you are struggling to consume enough calories try adding coconut milk to a smoothie with hemp seeds and fruit. Most commercial coconut milk, is 97% water and about 3% coconut milk. For extra calories get pure coconut milk, or as near as possible to pure coconut milk \u2013 try the tins or the dried coconut milk, rather than the cartons of coconut milk, which tend to be watered down. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">note &#8211; high fat foods in tins may have chemicals leaching from the tins, entering them. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">the only problem with high fat foods in tins, is that some of the chemicals from the tin are said to leach into the food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts have also been used in the past for extra calories, however recent research suggests that the human body is only able to assimilate around 70% of the calories found in nuts (<u>source<\/u>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avocados are also great blended in smoothies, olive oil and some people even throw in raw eggs. Having not researched the likelihood of salmonella I wouldn\u2019t recommend the eggs myself<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"consider-experimenting-with-dairy-and-wheat-free\"><strong>Consider Experimenting with Dairy and Wheat Free<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Controversial but if your energy is low, this is worth a try.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s not for everyone, but try it for a week and see how your body and digestive system feels. Dairy is also known to cause inflammation in many people. This is an especially good idea if you suffer from any bowel complaints such as IBS.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See the appendix for the FODMAP diet for (potential) IBS treatment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I personally used to have horrendous problems with asthma and sinusitis which have greatly improved since switching to dairy-free.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"experiment-with-alkaline-foods\"><strong><br>\nExperiment with Alkaline Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some nutritionists claim that alkaline diets are superior for health and also endurance. Try adding wheatgrass and spirulina to your diet, and minimise the consumption of processed foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The whole alkaline diet concept remains controversial. Some claim it can prevent cancer, whilst others claim it does nothing for health. There is some research to suggest that <u>baking soda<\/u> (which is highly alkaline) can inhibit tumour growth. The alkaline diet is outlined in the appendix of this book at the end.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"buy-our-lean-mass-building-diet-plan-recipe-guide-for-4-99-approx-7-50\">Buy Our Lean Mass Building Diet Plan &amp; Recipe Guide for \u00a34.99 (approx $7.50)<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"969\" height=\"730\" data-attachment-id=\"11333\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/?attachment_id=11333\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/ebook_musclediet.png?fit=969%2C730&amp;ssl=1\" data-orig-size=\"969,730\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"eBook_musclediet\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/ebook_musclediet.png?fit=969%2C730&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/ebook_musclediet.png?resize=969%2C730&#038;ssl=1\" alt=\"lean mass ebook\" class=\"wp-image-11333\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-medium\"><a href=\"https:\/\/nice-mma.com\/product-category\/ebook\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"100\" data-attachment-id=\"11335\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/?attachment_id=11335\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/orange-buy-now-button.png?fit=300%2C100&amp;ssl=1\" data-orig-size=\"300,100\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"orange-buy-now-button\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/orange-buy-now-button.png?fit=300%2C100&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/01\/orange-buy-now-button.png?resize=300%2C100&#038;ssl=1\" alt=\"buy now\" class=\"wp-image-11335\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"consume-natural-anti-inflammatories\"><strong>Consume natural anti-inflammatories<\/strong><strong><br>\n<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eat more:<br> Ginger, Tumeric, Garlic, Onions, Red cabbage<br> High magnesium foods such as spinach, squash and pumpkin seeds and fish such as Mackerel<br> Try Pineapple for its bromelain content (you can also buy bromelain as a supplement)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note &#8211; turmeric has been shown to contain lead in some batches.curcumin might be a might better option <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">nesium is also great for muscle relaxation if you are tense from training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eat\/Consume less:<br>\nAlcohol,\u2028deep fried foods,\u2028artificial sweeteners and additives,\u2028sugar,\u2028vegetable cooking oils, dairy &amp;\u2028processed meats as these can cause high levels of inflammation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nightshade fruits such as tomatoes are also linked to high levels of inflammation. Consider cutting down on these if suffering with knee, back or any joint inflammation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consume fresh, whole foods, in their original state if possible<br>\nTake table salt for example \u2013 consume sea salt or Himalayan salt, not table salt that has been bleached.<br>\nAnother example \u2013 eat organic, grass fed beef, not processed meat. Eat organic food, that\u2019s as fresh and \u2018unprocessed\u2019 as possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Broccoli Sprouts<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are a fan of Dr Rhonda Patrick, you may well have heard about the health benefits of broccoli sprouts. Unfortunately, you have to grow them yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Broccoli sprouts contain very high levels of a compound called Sulforaphane \u2013 an extremely potent antioxidant and anti-inflammatory.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"supplements\">Supplements<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>An ideal diet would contain largely raw foods, and no supplements. Having said that, in practical terms, I still think there is a place for supplements.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is a growing argument\/movement against supplements from corners of the MMA &amp; nutrition community, with the argument that supplements are too refined and many studies are misleading &amp; sponsored by companies with a vested interest in selling supplements. With this in mind, it is completely up to the athlete as to whether or not they wish to take any supplements and should weigh up the for and against arguments before purchasing or taking any supplements.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"1114\" data-attachment-id=\"8858\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/11\/boxers-diet\/infogboxingsupplements\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?fit=406%2C1114&amp;ssl=1\" data-orig-size=\"406,1114\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"InfogBoxingSupplements\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?fit=373%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infogboxingsupplements.png?resize=406%2C1114&#038;ssl=1\" alt=\"Boxing supplements\" class=\"wp-image-8858\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"supplements-to-aid-recovery\"><strong>Supplements to Aid Recovery <\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"protein-powder\"><strong>Protein Powder<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One of the most aggressively contested topics in nutrition is related to protein consumption. How much people need, and whether or not it is bad for the kidneys. Research suggests that animal protein consumed in large quantities is <em>possibly<\/em> harmful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Looking at further research, which is the only thing you can really do, it is recommended that athletes consume between 0.6g and 1.2g of protein per pound of bodyweight. Whey, egg or hemp protein powder are usually recommended.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research does also suggest that consuming protein after training increases <u>muscle mass<\/u> and when taken during rehab, <u>can increase recovery rate<\/u>.&nbsp;&nbsp; I would personally recommend hemp protein, but any protein powder should be consumed as a supplement to a healthy diet, and ideally use unflavoured protein powder, make a smoothie with the likes of kale, ginger, spinach, flaxseed and coconut oil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There a large body of research suggesting that leucine content is important in regards to the protein-synthesis that a particular protein source promotes. Whey protein has the highest concentration of leucine. Interestingly however, the research into leucine has been largely funded by the Dairy Council (making some people very cynical about the claims related to it), and it has also been linked to accelerated tumour growth \u2013 especially in prostrate cancer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp seeds, blended with other whole-foods make a great alternative to protein powders. Quinoa can also be used.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Biological Value or protein, is a measure of the protein quality. Whey protein &amp; egg are among the highest quality sources of protein. If you get all of your protein from vegan sources, for example, you will probably need to consume a great number of grams of protein per day. (see study on vegan athlete diets <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5598028\/\" target=\"_blank\" rel=\"noopener\">here<\/a>)<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/proteinbiologicalvalue.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"336\" height=\"329\" data-attachment-id=\"10190\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/11\/boxers-diet\/proteinbiologicalvalue\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/proteinbiologicalvalue.png?fit=336%2C329&amp;ssl=1\" data-orig-size=\"336,329\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ProteinBiologicalValue\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/proteinbiologicalvalue.png?fit=336%2C329&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/proteinbiologicalvalue.png?resize=336%2C329&#038;ssl=1\" alt=\"Protein biological value\" class=\"wp-image-10190\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fish-oil\"><strong>Fish Oil <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Great for performance &amp; Wellbeing<br>\nLook for fish oil with a high EPA content. This is the element of omega 3 that has anti-inflammatory properties. Supplement with 1 to 12g per day depending on the EPA content and your own muscle and joint soreness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Salmon roe is a great source of omega 3 too. It has been touted as the best form of omega 3 for those at risk of degenerative brain diseases.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gingko-biloba\"><strong>Gingko Biloba <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Great for performance &amp; Wellbeing<br>\nA great anti-inflammatory supplement that also enhances mental performance.&nbsp;&nbsp; If you are looking to increase energy levels, mental focus and\/or enhance recovery rate, consider supplementing with Ginkgo Biloba.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"greens-powders\"><strong>Greens Powders <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Great for performance &amp; Wellbeing<br>\nIf you struggle eating enough organic fruit &amp; vegetables, consider supplementing with \u2018greens\u2019 powders such as wheatgrass and spirulina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"leucine\"><strong>Leucine<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There is some research to suggest that Leucine greatly enhances protein synthesis via the mTor pathway \u2013 however there is also research to state the it increases the growth &amp; division of prostrate cancer cells. So use with caution.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"magnesium-great-for-performance-wellbeing\"><strong>Magnesium &#8211; <\/strong>Great for performance &amp; Wellbeing<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium is required for muscle relaxation. If you suffer from sore muscles and a stiff back and neck, try supplementing with magnesium. Check your tolerance though, as it can cause loose bowels if you take too much. Chelated versions of magnesium are absorbed most efficiently, but can make you feel tired in the short term so take before bed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"medium-chain-triglycerides-mcts\"><strong>Medium Chain Triglycerides (MCTs)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Found naturally in coconuts, MCTs can provide extra calories when required and possess many health benefits. They are said to have benefits for the gut and to possess anti inflammatory benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"creatine-consume-daily-ideally-post-training\"><strong>Creatine \u2013 Consume Daily \u2013 Ideally Post-Training<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Creatine monohydrate, consumed with simple carbohydrates such as dextrose have been shown in dozens of studies to enhance intermittent high intensity exercise performance. Research suggests \u2018loading\u2019 (taking 20g of creatine a day for 5 days) is not necessary. Instead consume 3g a day with 20-30g of dextrose or another simple carbohydrate such as maltodextrin. Post-training is the ideal time to consume a drink containing creatine and carbohydrate.<br>\nResearch also suggests that consuming 1000mg of <strong>alpha lipoic acid<\/strong> immediately before consuming a creatine\/carbohydrate drink, enhancing skeletal muscle uptake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are some concerns regarding creatine supplementation and kidney issues. Research suggests that creatine supplementation is safe, unless you have an underlaying kidney\/renal issue. Study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15273072\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"carbohydrate-electrolyte-drinks\"><strong>Carbohydrate &amp; Electrolyte Drinks<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Important to consume during and after training and fights. Research suggests that consuming some carbohydrate during training is important to prevent a dip in immune-system-functioning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A ripe banana and coconut water<\/strong> is a nutritious alternative to a carbohydrate drink, or 500ml water, juice of half a lemon and a pinch of Himalayan salt. To make the drink higher in carbohydrate, add 20g of maltodextrin. Maltodextrin has the optimum osmolarity for rehydration according to research.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cbd-cannabis-oil\"><strong>CBD &#8211; Cannabis Oil<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">CBD has a range of benefits for gut health and for reducing inflammation<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"723\" height=\"2063\" data-attachment-id=\"7062\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/02\/cbd-oil-infographic\/cbdoilinfographic4\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?fit=723%2C2063&amp;ssl=1\" data-orig-size=\"723,2063\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"CBDOilInfographic4\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?fit=359%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/cbdoilinfographic4.png?resize=723%2C2063&#038;ssl=1\" alt=\"CBD Oil Infographic\" class=\"wp-image-7062\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Made famous by Nate Diaz in the McGregor post fight press conference; CBD is great for sleep quality (THC can actually reduce sleep quality so be aware of this) and reducing inflammation.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"supplements-for-energy-focus\"><strong>Supplements for Energy &amp; Focus<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"acetyl-l-carnitine-consume-pre-training-fight\"><strong>Acetyl-L-Carnitine \u2013 Consume pre-training \/ fight<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Great caffeine free supplement for enhancing mental power and physical energy. Try a small amount to begin with, as it can cause stomach upset if you are not used to it. I use 200mg for an endurance boost, but others advocate 2-3g.&nbsp;&nbsp; Please note, although prior research suggested that L-carnitine was good for the heart, recent research suggests it may change gut bacteria if used frequently, which in turn can accelerate atherosclerosis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"caffeine-consume-pre-training-fight\"><strong>Caffeine \u2013 Consume pre-training \/ fight<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some experts state that caffeine, taken for prolonged periods at high dosages can lead to adrenal fatigue. Either way, it does dramatically enhance endurance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong>Caffeine can be consumed with beta alanine or acetyl l carntine.&nbsp;&nbsp; Caffeine is relatively safe; however I was unable to find any research on the safety of long term use of beta alanine or acetyl l carnitine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 issues with using caffeine for MMA \u2013 it can cause additional stress and dehydration. Experiment before training and see if it helps.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"supplements-for-muscular-endurance\"><strong>Supplements for Muscular Endurance<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">These are often more suitable for a fight-day, as they won&#8217;t cause any anxiety &amp; muscle tension, unlike caffeine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beta-alanine-consume-pre-training-fight\">Beta Alanine \u2013 Consume pre-training \/ fight<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This amino acid raises carnosine levels, which helps to buffer the influence of H+ ions which cause acidity and fatigue. Watch out for the tingling!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baking soda is a good alternative to beta alanine \u2013 don\u2019t consume with meals and assess tolerance however, as it can cause GI distress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beetroot-juice\"><strong>Beetroot Juice<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests drinking around 140ml (2 shots of \u2018Beet-it\u2019 shots of beetroot juice, 2-3 hours before an endurance \u2018event\u2019 can significantly decrease blood pressure, and increase endurance, thanks to the nitrites. Again, use with caution, as unfortunately a high consumption of nitrites, is linked to an <u>increased prevalence of some cancers.<\/u><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"taurine\"><strong>Taurine<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you \u2018suffer\u2019 from pumped up muscles, stiff shoulders when striking and\/or pumped forearms when grappling, that weaken your grip, then taurine may very well help. Consume 3g about 30 mins before training. Do not take at the same time as beta alanine, as they will compete for absorption.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"baking-soda\"><strong>Baking Soda<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sodium bicarbonate, commonly known as&nbsp;baking soda reduces the acidity in the muscles during exercise. This reduces the impact of lactic acid, allowing your to work harder for longer. Great supplement and cheap, just start with a small amount like 5g in a large glass of water, as too much makes you poo your pants. Baking soda is amazing for grappling-endurance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"medicinal-mushrooms-great-for-performance-well-being\"><strong>Medicinal Mushrooms &#8211; <\/strong>Great for performance &amp; Well being<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No, not magic ones, no for sports nutrition anyway. However mushrooms including chaga and Lions Mane, may help recovery and also improve alertness.<br>\nLions Mane mushrooms for example can be purchased in powder form. They have been shown to increase nerve growth factor and increase alertness. As a result I believe they could increase performance and cognitive abilities.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"405\" height=\"886\" data-attachment-id=\"7132\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/07\/natural-nootropics-and-adaptogens-for-improved-focus-and-peak-mental-performance\/nootropics2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/nootropics2.png?fit=405%2C886&amp;ssl=1\" data-orig-size=\"405,886\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Nootropics2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/nootropics2.png?fit=405%2C886&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/nootropics2.png?resize=405%2C886&#038;ssl=1\" alt=\"lions mane mushroom infographic\" class=\"wp-image-7132\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why it\u2019s so hard to evaluate the effectiveness of supplements<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I used to check the effectiveness of supplements, by going to Google Scholar online and checking out the studies that relate to the supplement. However, having looked into it a bit further, many studies are potentially misleading and sponsored by companies that have an financial interest in them. For example the dairy industry is said to have sponsored a number of whey protein and leucine studies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Who knows what goes on really though, studies tend to give you a good idea if something is effective or not, just don\u2019t treat them as gospel.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"adaptogens\"><strong>Adaptogens<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Adaptogens are a group of herbs and foods that are able to offset some of the effects of physical and mental stress on the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are struggling to recover in between training sessions, then they are worth considering as part of your nutritional regime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Korean Ginseng<br>\n<\/strong>The most famous adaptogen there is. Stacks of research to show that this herb increases immune functioning and reduces fatigue. <u>Study<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rhodiola Rosea<\/strong><br>\nRhodiola rosea is a flowering plant, which resides in all the ridiculously cold regions of the world. Including Iceland, North America, the Artic and the UK. It has been showed to reduce fatigue and enhance mental clarity. <u>Study<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ashwagandha<\/strong><br>\nAlso known as \u2018Indian Ginseng\u2019, this herb is a powerful antioxidant. Studies suggest that this herb not only reduced stress and cortisol levels, it also \u2018fights\u2019 cancer. It is also a strong anti-inflammatory, suggesting that it will help enhance recovery. <u>Study<\/u><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"natural-testosterone-boosters\"><strong>Natural Testosterone Boosters<br>\n<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">These supplements have limited impact (don\u2019t expect miracles or steroid like muscle-gain) but as a man in my mid-30s, I have personally found them useful for recovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fenugreek<br>\n<\/strong>It won\u2019t make a huge difference to testosterone levels but can make you feel more vitality and perhaps help with recovery. Buy the powder from an Asian food store, not an overpriced supplement version. More info <u>here<\/u>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mucuna pruriens AKA Velvet Bean<br>\n<\/strong>Limited evidence for its effectiveness but I personally find it helpful. Use sparingly, as these herb also affects <u>dopamine<\/u> levels. Taken at night time, it also results in crazy dreams! More info <u>here<\/u>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tongkat Ali<\/strong><br>\nThere is a notorious amount of fake tongkat ali on the internet, but if you can get the genuine stuff then it\u2019s been proven to reduce estrogen and libido. Limited research on its ability to directly increase testosterone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zinc<\/strong><br> Ideally add zinc to your diet by consuming zinc-rich foods such as spinach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>shilajit&nbsp;<\/strong><br>Touted as having many benefits, there is some research showing shilajit increases testosterone, even in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26395129\/\">healthy men<\/a>. It may also improve <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20078516\/\">sperm &#8216;quality&#8217;<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a full list of testosterone boosters, see the <u>Examine.com webpage<\/u><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-glycemic-index\"><strong>The Glycemic Index<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">The Glycemic Index (GI) is basically an update to the concept of simple and complex carbohydrates. It is a measure of how quickly carbohydrates raise blood sugar level following consumption. &nbsp;It is relative to pure glucose. For example, if a piece of white bread has a GI of 70 \u2013 it would indicate that white bread raises blood sugar at a rate 70% as much as pure glucose; over a 2 hour period.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Generally an athlete should look to consume foods with a GI of 60 or below. It is important to note however, that as low GI foods take longer to digest, than can cause GI distress in some individuals. It is also less practical to get all of an athletes carbohydrate requirements purely from low GI carbohydrates. A mixture of GI types\/scores is therefore often recommended. GI has little impact on carbohydrate loading.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Glycemic Load (GL) is a number that estimates how much a food will raise a person\u2019s blood sugar level by. High GL foods, like high GI foods cause blood sugar to rise rapidly. Very high GL foods should ideally only be consumed within 2 hours after a training session or fight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">GI aside, appropriate timing of carbohydrate intake is also vital. <u>Research<\/u> has shown that carbohydrate supplementation during soccer matches has been found to result in muscle glycogen sparing (39%), greater second-half running distances, and more goals being scored with less conceded, when compared to consumption of water. Carbohydrate supplementation has been recommended prior to, during, and after matches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a separate study, movement analysis of a 4-a-side indoor soccer game lasting 90 min was undertaken following 48 h of high (approx. 8 g\/kg\/day) or moderate (approx. 3 g\/kg\/day) carbohydrate intake. The high-carbohydrate diet increased muscle glycogen by 38% and allowed soccer players to complete approximately 33% more high-intensity work during the game.<br>\nIf you weigh 80kg, 8g per kg per day is 640g of carbohydrate and 2560 calories just from carbohydrate. This is a lot of carbohydrate to eat daily! This is especially true if you rely on whole foods, with low GI properties to be the primary source of carbohydrate in your diet. Smoothies and drinks are a great way to get more carbohydrate in an athlete\u2019s diet, whilst minimizing GI discomfort and bloating.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To ensure that the ideal amount of calories are being consumed, a coach should monitor the team\u2019s body fat percentage, and waist circumference.&nbsp;&nbsp; An athlete can work out their approximate calorie requirements by doing the following:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 First start by working out Basal Metabolic Rate (BMR) using the below equation (or just use an online \u2018BMR calculator\u2019):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For men<\/strong>: BMR = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (years) + 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For women<\/strong>: BMR = 10 x weight (kg) + 6.25 x height (cm) \u2013 5 x age (years) \u2013 161<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Then use the Harris Benedict Formula, to work out your calorie requirements, based on your physical activity levels:<br>\n\u2013 If you exercise 1-3 days a week, x your BMR by 1.375<br>\n\u2013 3-5 days a week BMR x 1.55<br>\n\u2013 6-7 days a week BMR x 1.725<br>\n\u2013 if you have a physical job and train most days, BMR x 1.9<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Author\u2019s note \u2013 Although research suggests a high carbohydrate diet is the mainstay of any athlete\u2019s diet and results in an enhanced athletic performance in most sports lasting longer than 60 seconds; consuming a vast amount of carbohydrate every day, may cause inflammation and not be the best for long term health.&nbsp;&nbsp; To offset any negative health effects of \u2018sugary\u2019 carbohydrates; consume high GI carbohydrates within 2 hours of training and the day before a fight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some nutritionists and recent research suggests that eating fats from nuts, fish and hemp for example, may be a more healthy way to reach calorific needs day to day. Then 2 days before a fight or competition increase carbohydrate intake and decrease fat intake to load the muscles and liver with glycogen (carbohydrate). See the next section on Ketogenic diets.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"example-high-carb-meal-plan\"><strong>Example High Carb Meal Plan<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><u>8am<\/u><br>\nHigh protein porridge (oats, ground almonds, banana, coconut milk, raw honey) &#8211; 350 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>10am-12pm<\/u> <u>Training<\/u><br>\nConsume maltodextrin\/carbohydrate drink during training (150 calories)**<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>12pm<\/u><br>\nProtein &amp; carbohydrate drink (30g whey\/hemp protein, 10g flaxseed, 10g coconut oil, 10g oats) + banana \u2013 350 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>1pm<\/u><br>\nJacket potato \/ sweet potato, tuna, salad with olive oil or hemp oil &amp; handful of almonds. Raw Cacao chocolate bar. \u2013 750 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>3pm<\/u><br>\nSuper Lazy Smoothie*<br>\nHandful of mixed nuts \u2013 500 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>6pm<\/u><br>\nMain meal \u2013 Noodle stir fry* &#8211; 500 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>8pm<\/u><br>\nHandful of mixed nuts &amp; glass of coconut milk (unsweetened &amp; no additives) \u2013 250 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>9pm<\/u><br>\nRice cake with peanut butter \u2013 200 calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consume at least 2 litres of water (preferably filtered and with a pinch of Himalayan salt OR coconut water)<br>\nSnack on fruit such as organic goji berries, nuts, mulberries &amp; pumpkin seeds<br>\n*See recipes<br>\n**Alternatively drink coconut water during training<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experiment with meals and carbohydrate content of day to day meals during the off season, and monitor the effect on performance and energy levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The quality of the meal plan and the nutritional content depends largely on how the food is sourced. For example, if the 1pm salad contains homegrown organic watercress, spinach, carrots and tomatoes, it will have many more micronutrients than a pre-packaged salad bought from a high street store.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This applies to all the food in the meal plan. Peanut butter for example should be organic, and contain no added sugar or preservatives, just peanuts and a small amount of added oil. Honey should be raw and not a \u2018blend\u2019 of filtered honey. Manuka honey is regarded as the most nutritious, but is also very expensive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I would recommend high carbohydrate meal-plans on training days and the day before a game or competition. Recent research suggests that once your body\u2019s carbohydrate\/glycogen stores are full in the liver and muscles, you will produce palmitic acid; which in turn can lead to insulin resistance. See study <u>here<\/u>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supplements such as whey protein can be replaced with whole foods such as hemp seeds (blended) to make a more nutritious post workout\/training shake.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_boxersdiet1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8792\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/11\/boxers-diet\/infog_boxersdiet-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_boxersdiet1.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_BoxersDiet\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Rough Guide to a Boxer&amp;#8217;s DIet Plan&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_boxersdiet1.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_boxersdiet1.png?resize=935%2C1988&#038;ssl=1\" alt=\"Boxers Diet Plan\" class=\"wp-image-8792\" \/><\/a><figcaption class=\"wp-element-caption\">Rough Guide to a Boxer&#8217;s DIet Plan<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A Quick Note on Ketogenic Diets<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong><strong>This is where it gets somewhat confusing.<\/strong> A growing number of nutritionists and athletes are now recommending ketogenic diets over high carbohydrate diets \u2013 not only for weight loss, but for athletes. This goes against \u2018traditional\u2019 thoughts in sports nutrition, as to enter ketosis, an average person would have to eat less than 40g of carbohydrate per day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is some research to suggest that high carbohydrate diets (especially high GI) and grains can cause systemic inflammation which is a primary marker for many diseases and also has major implications for recovery and performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is not something that I can claim to be an expert on. However, having given up sugar and replaced it with coconut milk as my main source of \u2018additional\u2019 calories, I have noticed a marked decrease in inflammation and bloating.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are interested in a ketogenic diet, then have a read of <u>Rob Wolf<\/u>\u2019s and Mark Sisson\u2019s blogs. There is research suggesting that when an athlete\u2019s body does become \u2018fat-adapted\u2019, it can enhance endurance performance. See a <u>study here<\/u>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Benefits of the keto-diet i(some proven, some not) include:<br>\nImproved <u>blood lipid profiles<\/u><br>\nLowered body fat<br>\nIncreased energy \u2013 ketones are touted as a superior fuel for focus and physical energy<br>\nStable blood sugar levels<br>\nReduced Inflammation and <u>neuroprotection<\/u> (protects brain cells and\/or brain function in some manner)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research in regards to ketogenic diets is very promising, although I\u2019m not 100% convinced on the suitability of the diet for power athletes. At this point in time, I\u2019m personally sticking with a diet with moderate amounts of carbohdrates, and healthy fats. No sugar, no grains. I\u2019m also slowly introducing MCTs into my diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember that it can take a month to become \u2018fat-adapted\u2019 and during that adaptation phase, you can feel pretty lousy.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"making-weight-in-boxing-or-mma\"><strong>Making Weight in Boxing or MMA<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong><br>\nGeneral tip \u2013 never trial something new the week before your fight. Be well prepared in all areas, this includes weigh cutting protocol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Always seek professional supervision. This can be highly dangerous<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To \u2018comfortably\u2019 make weight for a fight,&nbsp;you need to get to be within 20lbs of your target weight, a week before.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>If you\u2019re 30lbs or more over your fight weight, 6 weeks before you\u2019ll need to start dieting with 5 meals a day.<\/strong>\u2028High protein, moderate carb diet, with large amounts of fresh and organic vegetables and meats, large amounts of omega 3, and low amounts of sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 You will need a diet that produces a calorie deficit.<br>\nFirst start by working out your Basal Metabolic Rate (BMR) here\u2028\u2013 <u><a href=\"http:\/\/www.bmi-calculator.net\/bmr-calculator\/\" rel=\"nofollow\">http:\/\/www.bmi-calculator.net\/bmr-calculator\/<\/a><\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then use the Harris Benedict Formula, to work out your calorie requirements, based on your physical activity levels:\u2028\u2013 If you exercise 1-3 days a week, x your BMR by 1.375\u2028\u2013 3-5 days a week BMR x 1.55\u2028\u2013 6-7 days a week BMR x 1.725\u2028\u2013 if you have a physical job and train most days, BMR x 1.9<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019m 5ft 10, 200lbs and train about 4 times a week. So my calorie requirement would be 3060 calories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to lose 10lbs in 6 weeks, you\u2019ll need to produce a calorie deficit over those 6 weeks of between 20,000 and 35,000 calories; depending on how fat you are.\u2028To lose 1lb of fat, in theory you\u2019d need a deficit of 3,500 calories. So to lose 10lbs, you\u2019re looking at 35,000.\u2028So you\u2019ll require a calorie deficit of between 500 and 800 calories per day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Here <\/u>is a possible 3,000 + calorie diet plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Basic Principles\/Theory behind final weight Cut<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 gram of carbs, stores an additional 3 grams of water, so carbs need to be reduced\u2028\u2013 Sodium\/salt makes the body retain water (so don\u2019t have any)\u2028\u2013 Drinking lots of water, according to <u>Martin Rooney<\/u>, makes the body trigger hormones, which in turn, cause the body to excrete more water than normal.\u2028So by drinking 2 gallons, and tapering it down to no water at all, the body will lose more water weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protocol to lose around 15lbs in a week<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6 Days out from the weigh in:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1:\u2028Increased water consumption effects the regulation of aldosterone, a hormone which influences water retention and sodium:\u2028Drink 9 litres of water (some people recommend distilled water)\u2028Eat around 50-60g of carbs\u2028Plenty of protein and fats, within 3 or 4 meals, no snacks\u2028Plenty of organic veg, omega 3 etc. &nbsp;You\u2019ll need nutrient dense food to stop you feeling too run down. This is the same for every day except the weigh in day.\u2028No Salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2:\u2028Drink 4 litres of water\u2028Eat around 50g of carbs\u2028Plenty of protein and fats, within 3 or 4 meals, no snacks\u2028No Salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 3:\u2028Drink 4 litres of water\u2028Eat around 50g of carbs but no starches or sugar\u2028Plenty of protein and fats, within 3 or 4 meals, no snacks\u2028No Salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 4:\u2028Drink 2.5 litres of water\u2028Eat around 50g of carbs but no starches or sugar\u2028Plenty of protein and fats, within 3 or 4 meals, no snacks\u2028No Salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 5:\u2028Drink 2.5 litres of water\u2028Eat around 20-40g of carbs but no starches or sugar\u2028Plenty of protein and fats, within 3 or 4 meals, no snacks\u2028last meal by 6pm\u2028No Salt\u2028It is generally agreed that you should be about 3-6lbs over your weight-in weight, the time you go to bed before the night before the weigh-in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weigh in Day:\u20282 very small meals\u2028less than 10g of carbs\u2028No water or salt until weigh in<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Weight Loss through Sweating<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 VERY dangerous and potentially damaging to performance<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be aware of physical effort and energy expenditure if making weight for a fight.\u2028You can do low intensity cardio wearing heavy or waterproof clothing the day of your weigh in.\u2028Weigh yourself at 5&nbsp;minute intervals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can soak in a hot bath the night before the weigh in. &nbsp;Weigh yourself at 10 minute intervals.\u2028Put everything in the water, except for your mouth and nose. &nbsp;Towel off after each interval and weigh yourself, do not shower, as this can make you gain more weight.\u2028Take 5-10 minute intervals between 10 minute bouts in the bath.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Pooing out the Pounds<\/u>\u2028Martin Rooney\u2028\u201cBy taking the gentle, natural laxative before you go to bed the night before the weigh in, you should wake and clear your bowels completely. Remember that you would only do this if you felt you were not going to make the weight with the methods listed above.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Diuretics<\/u>\u2028If completely necessary, then use the day before the fight. &nbsp;Dandelion root 250mg-500mg 3 times a day. &nbsp;If required you can also consume caffeine to increase dehydration and to help with pooing out some more pounds also. &nbsp;Consume 200mg with meals also.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rehydration After Weigh In<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Sip on 1L of distilled water as of 5 mins of weigh in\u2028Distilled or purified water is absorbed more efficiently than tap water. &nbsp;Add sodium and 40g of maltodextrin to every 500ml of water. &nbsp;Gastric emptying is imperative for rehydration, and of all carbohydrates, maltodextrin has the least detrimental effect on the rate of gastic emptying.\u2028Consume 1 litre of water, every hour.\u2028\u2028\u2013 Within an hour have a Cool Bath&nbsp;\u2013 soak in a cool bath for 15 minute intervals. Consider adding Himalayan salt and epsom salts to the bath in quantities large enough to replenish electrolytes. &nbsp;Consider adding glycerol to the bath too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drink 2-3L of&nbsp;water with Glycerol, maltodextrin, whey protein, sodium &amp; ALA \u2013 When the fighter is within 20% of his \u2018fighting weight\u2019 he can add glycerol to the water he\/she is consuming. This is something that MUST be piloted&nbsp;months before a fight to make sure you can tolerate high amounts of glycerol. &nbsp;Consume around 50g of glycerol in 1 Litre of water. To pull even more water into the body and muscle cells, you can also consume 3-5g of creatine with every litre of water (don\u2019t consume more than 10g in a day). &nbsp;Again, consumption of creatine and tolerance to creatine needs to be understood well before the fight. &nbsp;Creatine should be consumed with caution, especially when dehydrated as it can be taxing on renal function.\u2028\u2013&nbsp;&nbsp;To increase insulin secretion (and therefore glycogen loading) add 10g of protein for every 40g of maltodextrin.\u2028\u2013 Again to increase glycogen loading, consume 250g of Alpha Lipoic Acid before every litre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Eat small meals every 30 minutes, high in carbohydrates with a pinch of salt.\u2028\u2013 Keep an eye on the colour of your urine. If it\u2019s clear, this should mean you\u2019re rehydrated (as long as you\u2019ve been sipping water and not downed 2 gallons in one go).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 It is possible to \u2018hyperhydrate\u2019 whereby the fighter puts on more water-weight than before the start of the weight-cut.&nbsp; This can actually improve strength and endurance but depends on the individual. Again, this something that needs to be trailed and tested.&nbsp; Hyperhydration would entail consuming more glycerol, creatine, alpha lipoic acid and maltodextrin.&nbsp; This needs to be done with caution; the glycerol can cause stomach cramps if the fighter is not used to large amounts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day of the Fight<\/strong><u><\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Either way, consume distilled water, with sodium and maltodextrin, 1L per hour, until 3 hours before the fight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What to consume the 3 hours before the fight is again tailored to the individual.&nbsp; I would normally recommend consuming the water, sodium and maltodextrin drink solution, but at lower amounts, up until 45 minutes before the fight.\u2028\u2013 Consume a high carbohydrate breakfast, with protein.&nbsp; E.g.&nbsp;oats\/porridge, banana and ground almonds.\u2028\u2013 Eat another meal of similar macronutrient content, every 3 hours.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personally I struggle to eat anything on the day of a fight, so normally blend a smoothie of hemp protein, oats and a banana.\u2028\u2013 Eat a meal with protein, medium\/low GI carbs and water 3 hours before the fight.\u2028E.g.\u2028Sweet potato chips\u2028Broccoli\u2028Haddock or chicken breast\u2028300ml water with 15g maltodextrin and a pinch of salt\u2028\u2013 Eat a carbohydrate snack such as a banana 90 minutes before the fight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do not consume solid food after this point.\u2028\u2013 Continue to sip on a carbohydrate sports drink if required. Take any pre-fight supplements 30 minutes before the fight.&nbsp; <u>Avoid stimulants if it\u2019s your first fight<\/u>. I would recommend taurine or beta alanine, but that\u2019s another article\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tip \u2013 you should have at least 1 \u2018trial run\u2019 of a diet and final weight cut protocol, before you have to do it for a fight<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Additional Thought about the 6 week weight cut<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After writing this part of the book, I\u2019ve thought of a slightly more accurate way of using the Harris Benedict Formula to calculate calorie needs.\u2028You just need to accurately work out the calories you expire during a week\u2019s training.\u2028I work out my calorie needs this way:\u2028According to&nbsp;<u><a href=\"http:\/\/www.bmi-calculator.net\/bmr-calculator\/\" rel=\"nofollow\">http:\/\/www.bmi-calculator.net\/bmr-calculator\/<\/a><\/u>&nbsp;my BMR is about 2000 calories.\u2028Multiplied by 1.2 this gives 2400 calories just to maintain my weight if I DON\u2019T train (according to the Harris Benedict Formula).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Multiplied by 7 that\u2019s&nbsp;16,800 per week I would require to maintain my weight during a sedentary lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Next work out how many calories you expire during your training sessions.\u2028I do weights 3 times a week, and jiu jitsu once a week for about 2 hours.\u2028Weight training probably burns about 600 calories per session, jiu jitsu probably about 800 (only about 30 mins of the session is actual rolling).&nbsp; I\u2019m not sure if there\u2019s a really accurate way to calculate the calories, but it\u2019s more specific than the \u201c3-5 days a week\u201d of the Harris Benedict formula<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The amount of calories you burn will depend on your exercise intensity, gender and bodyweight.\u2028So this is an extra 2600 calories I need per week. &nbsp;I have a sedentary job, so don\u2019t need to take that into account.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If I add in my exercise calories to the 16800 I need for a sedentary lifestyle, that gives 19400 calories per week that I require to train and maintain my bodyweight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Divided by 7; that\u2019s around <u>2800 calories per day<\/u> I need<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best thing to do is monitor your weight and body fat very closely during a weight cut and adjust calories accordingly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong><strong>A Pro MMA Fighter\u2019s Thoughts on Weight Cutting<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just to emphasis the importance of trialing things yourself, and using what works for yourself, here\u2019s my coach\u2019s thoughts:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI never do the distilled water thing. It makes me feel like complete **** lol. After weigh in I immediately have:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">500 ml water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pinch of pinch salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tablespoon Honey<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 tablespoon of chia Seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then next hour I consume 1 litre of water slowly with some fruit<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hour after that I have fats, usually Nuts and avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then I have a carb meal&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Every individual is different though\u2026<br>\nAnother thing is if I weigh in on Friday I cut the salt out on Tuesday. Any earlier and it really effects how you feel and digest food up to the weigh in which I have found to make the weight cut harder&#8230;\u201d<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"fight-match-or-sparring-day-nutrition\"><strong>Fight, Match or Sparring Day Nutrition<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Any change in diet should be piloted during a training session as changes in food types etc. can cause stomach upset; which could obviously cause problems on the day of a fight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goals of Fight or Match Day Nutrition: &#8211; Provide carbohydrate for energy during a fight or sparring session &amp; to Provide electrolytes to prevent cramps and fatigue. Recovery also needs to be optimised<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If a fight\/match starts at <strong>8pm<\/strong> in the evening:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A fighter\/player should eat a high carbohydrate, moderate protein meal in the morning. The meal should mainly contain low GI carbohydrates that provide a slow release of energy. Porridge with ground almonds and a banana would be ideal. For those people who are fine to eat gluten, whole-wheat bread with jam or even peanut butter would be a good choice also.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Research suggests that some \u2018sugary\u2019 carbs such as maltodextrin are okay<\/strong> (but not ideal), as long as the main source of carbohydrate is low GI and therefore slower releasing. In order to maximise hydration, a drink of between 300 and 600ml of water can be consumed with every meal on fight day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sugary carbs may be best for recovery and short term for performance but I would definitely stick to whole foods or healthy fats for additional calories<\/strong> on non-training days and for a long term, sustainable healthy diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If competing in a hot or humid environment, a fighter can super-hydrate by consuming fluid with meals, and an extra 200ml every 15 minutes; until 60 minutes before the fight. The fluid should contain electrolytes and should be 5-8% carbohydrate. Maltodextrin is the best form<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7-8am<\/strong><br>\nLarge bowl of porridge oats, with coconut milk, ground almonds and a banana<br>\nSeparate drink &#8211; 300ml water with 20g maltodextrin and a pinch of Himalayan salt \/ <strong>or<\/strong> \u2013 a smoothie made with pure coconut milk and a small amount of berries and flax powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9-10am<\/strong><br>\n2 poached eggs on rye bread<br>\n300ml water with 20g maltodextrin and a pinch of Himalayan salt \/ or coconut water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>12pm<br>\n<\/strong>Sweet potato chips<br>\nBroccoli<br>\nHaddock or chicken breast<br>\n300ml water with 15g maltodextrin and a pinch of pink salt\u2028<strong>&nbsp;<\/strong><strong>\/ <\/strong>or coconut water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3pm<br>\n<\/strong>White fish<br>\n50g rice (white or wholegrain, depending on individual preference)<br>\nsweetcorn &amp; peas &amp; carrots<strong><br>\n<\/strong>300ml water with 15g maltodextrin and a pinch of pink salt\u2028<strong>&nbsp;<\/strong><strong>\/ <\/strong>or coconut water<br>\n<strong><br>\n6pm<br>\n<\/strong>Whey protein in water<br>\n2 oatcakes<br>\nor<br>\nHemp seeds, fruit, cashews \u2013 blended in water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Continue to sip on an isotonic drink up until 30 mins pre-training<br>\nand some protein. Avoid high fat foods are these take longer to digest. Carbohydrate consumed within 4 hours of a session, may decrease lipolysis. The carbohydrate amount consumed should therefore be large enough to offset any negative effects caused by this reduction in fat oxidation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ideally &#8211; avoid eating solid food 90 minutes before competing<br>\n<\/strong>Between 2 hours &amp; 90 minutes before the fight or session is a great time to eat a banana. Some studies have proven that consuming foods with a high GI within an hour of exercise can actually lower blood glucose, thus damaging performance levels. Consuming low GI foods an hour before training however, can affect blood flow to working muscles, as food is still being digested in the gut.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The only recommended carbohydrate to consume an hour before a fight\/session, would be to sip on a sports drink. The sports drink should only contain maltodextrin as this has minimal effect on gastric emptying which in turn influences hydration. 2 hours before the fight\/session, a fighter should sip on a carbohydrate and electrolyte drink. Ideally the carbohydrate should be maltodextrin to ensure gastric emptying is optimised.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>30 minutes before the fight \/training<br>\n<\/strong>Consume any pre-training supplements such as BCAAs, baking soda and\/or beta alanine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Please note that fight day nutrition has to be tailored to meet an individual\u2019s needs<\/strong><br>\nI personally struggle to each much on a fight day, so will sip on a carbohydrate drink throughout the day and may have to resort to eating some sugary snacks to get some carbohydrates in addition to a couple of bananas &amp; electroylte drinks to prevent cramping.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nutrition During a Match or Fight<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many fighters choose only to take a small sip of water. In theory a sports drink containing maltodextrin and electroyltes would be consumed in small amounts, but in practical terms, it is difficult to tolerate much fluid intake in between rounds. If possible look to consume around 150ml of coconut water or a sports drink every 15 minutes. Add a mouthful of a ripe banana if possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Post-Fight \/ Match Nutrition <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rather ironically, chocolate milk has been proven in one study to enhance recovery from exercise more effectively than a commercial sports drink.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Immediately following training, a fighter should consume a drink containing high GI carbohydrate, some electrolytes, and some protein. For optimal recovery, creatine and alpha lipoic acid can be taken to with the drink. Insulin levels are highest immediately after the session, and remain elevated for approximately 2 hours.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chocolate milk contains protein, some sodium and some high GI carbohydrates and therefore is a good option for a \u2018recovery drink\u2019. Ideally however, a whey protein, maltodextrin and electrolyte drink should be consumed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The drink could contain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25-30g whey protein<\/li>\n\n\n\n<li>50-100g maltodextrin<\/li>\n\n\n\n<li>2 pinches of salt (ideally Himalayan salt, or use coconut water)<\/li>\n\n\n\n<li>5-10g creatine<\/li>\n\n\n\n<li>1000mg alpha lipoic acid (antioxidant that enhances creatine uptake)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Optional:<br>\nconsider adding an anti-inflammatory food source such as turmeric or ginger to enhance recovery.<br>\nConsume the drink then eat a banana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Current research suggests that whey protein is the superior protein source to enhance recovery and adaptation to training. However more and more athletes are going down the route of a vegetable based, supplement free diet for optimised health in the medium and long term.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A recovery drink based around this mindset could include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30g hemp seeds<\/li>\n\n\n\n<li>2 bananas<\/li>\n\n\n\n<li>2 pinches of Himalayan salt<\/li>\n\n\n\n<li>15ml olive oil<\/li>\n\n\n\n<li>5g Turmeric &amp; 1g ground black pepper<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>-blend all the ingredients-<br>\nSome people who are looking for an akaline-based diet may also add lots of wheatgrass, or spirulina<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-recovery-tips-after-a-match-or-training-session\"><strong>General Recovery Tips after a Match or Training Session<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">For optimum health, and recovery, an athlete may wish to consume a smoothie or shake made from whole foods, like blended fruit and hemp or quinoa for protein. Interestingly, high carbohydrate intake will spike insulin levels \u2013 which may help in terms of \u2018glycogen-recovery\u2019 but may actually decrease testosterone and growth hormone release.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I would therefore recommend a high intake of carbohydrate post fight or post training, if physical exercise is planned again the next day, otherwise opt for a moderate carbohydrate meal or drink, of 30-40g of carbohydrates.<br>\nevels will be higher, meaning that more carbohydrate will be utilised to replenish muscle glycogen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are training or competing the next day &#8211; Ideally, 1-1.2 g per kg Body Mass of carbohydrate should be consumed every hour for first 4 hrs in order to optimise glycogen refueling. If physical exercise is not planned for the following day, then this amount of carbohydrate would not be necessary. Do NOT drink alcohol after a sparring session or a fight. Turmeric, consumed with black pepper, should ideally be part of a meal or even a drink, consumed with an <strong>hour of a fight or any striking-session<\/strong>. The spice turmeric has been shown to minimise, in mice at least, damage caused to the brain by pressure or impact. Alcohol does the opposite.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-recovery-and-injury-prevention-tips\"><strong>General Recovery and Injury Prevention Tips<br>\n<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">It is highly recommended that any change in routine is piloted in training, before a competitive fight , as individual preferences and tolerances impact the effectiveness of each strategy<strong> Extensive warm up<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In cold environments, muscle temperature should be increased as much as practically possible. This reduces the chance of injury and increases maximum power-output.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The increased power output of course, consumes more calories (as more physical work is done). The extent of the warm up may need to be tailored to offset any risk of dehydration and fatigue; in warm and human environments for example.<br>\nSip on a carbohydrate\/electrolyte drink during the warm up to offset any dehydration.<br>\nDynamic stretching is recommended as part of a warm up as opposed to static stretching &#8211; the warm up should built up in intensity and replicate as closely as possible, the actual movements and actions of the game to come.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cool down <\/strong>Light dynamic stretching, 20 min cycle\/low impact low intensity exercise. Foam roller. Will enhance recovery. Consume foods with anti-inflammatory properties within 5 hours of a fight; including turmeric, ginger, pineapple and\/or oily fish.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"easy-recipes\"><strong>Easy Recipes<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally we would all be living in caves, drinking milk from our goat and foraging for berries, then cooking meals from scratch. In practical terms however, when faced with the goal of eating 3,500 calories a day, one typically, will need to fall back on a few \u2018lazy\u2019 tactics to get enough consumed per day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eat fresh, organic foods whenever possible, and cook from scratch whenever possible. If it\u2019s not possible, try blending stuff. I personally don\u2019t eat or recommend dairy; so where milk is used I would substitute with coconut milk or coconut oil instead of butter.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Healthy Fish &amp; Chips<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u><br>\n<\/u>Defrost some frozen fish of your choice (preferably wild, dolphin friendly fish (farmed fish is full of carcinogens and synthetic chemicals)<u><br>\n<\/u>Preheat oven to 200\u00baC<br>\nSlice sweet potato into wedges, cover in black pepper, Himalayan salt and olive oil<br>\nCook for 35 to 40 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fry fish in frying pan with olive oil or coconut oil<br>\nor poach salmon in a pan full of hot water and butter for 15-20 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Serve fish with sweet potato chips and a large handful of spinach<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/fishchips.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"848\" height=\"857\" data-attachment-id=\"10261\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-diet-mma-nutrition\/fishchips\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/fishchips.png?fit=848%2C857&amp;ssl=1\" data-orig-size=\"848,857\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fishchips\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;health fish and chips&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/fishchips.png?fit=848%2C857&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/fishchips.png?resize=848%2C857&#038;ssl=1\" alt=\"\" class=\"wp-image-10261\" \/><\/a><figcaption class=\"wp-element-caption\">health fish and chips<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Super-Lazy Smoothie<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients<br>\n<\/strong>40g hemp seeds or whey protein (unflavoured ideally)<br>\n1 banana<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 handful of raspberries<br>\n30g porridge oats<br>\n5ml hemp oil\/olive oil<br>\n1 pinch of Himalayan salt<br>\n10g Flax-seed powder<br>\n5 Spinach leaves<br>\n50-100ml of coconut milk<br>\n200-300ml water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions<br>\n<\/strong>Blend all the ingredients for 30-60 seconds<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/smooothie.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"923\" height=\"1039\" data-attachment-id=\"10262\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-diet-mma-nutrition\/smooothie\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/smooothie.png?fit=923%2C1039&amp;ssl=1\" data-orig-size=\"923,1039\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"smooothie\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/smooothie.png?fit=910%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/smooothie.png?resize=923%2C1039&#038;ssl=1\" alt=\"healthy smoothie\" class=\"wp-image-10262\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Super Lazy High Protein Porridge<\/strong><u><\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20-30g ground almonds<br>\n50-100g of porridge oats<br>\n1 banana<br>\nHandful of raisons<br>\n100-200ml of coconut milk<br>\nOptional \u2013 20g whey protein<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions<br>\n<\/strong>Mix all ingredients except banana in a bowl and place in microwave for 2 minutes \/ mix in a pan on the hob for 2\/3 minutes. Serve with sliced banana<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/porridge.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"1039\" data-attachment-id=\"10263\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-diet-mma-nutrition\/porridge\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/porridge.png?fit=922%2C1039&amp;ssl=1\" data-orig-size=\"922,1039\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"porridge\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/porridge.png?fit=909%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/porridge.png?resize=922%2C1039&#038;ssl=1\" alt=\"high protein porridge\" class=\"wp-image-10263\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Super-Lazy Pasta<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><br>\n<\/strong><strong>Ingredients<br>\n<\/strong>Ideally you would make your own pasta sauce using fresh tomatoes, onions, garlic, black pepper and vinegar. Freeze the sauce and reuse with each pasta meal.<br>\nAlternatively (and less healthily) use a commercial sauce<br>\n100g of pasta<br>\nTin of tuna or salmon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions<\/strong><br>\nBring a pan of water to the boil<br>\nAdd pasta<br>\nStir pasta and leave to simmer in the water for 5-10 minutes<br>\nDrain pasta in a sieve and then place back in the pan.<br>\nMix in commercial or home-made tomato sauce and then the tin of tuna or salmon.<br>\nServe with a handful of spinach.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chicken Stir Fry<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients<br>\n<\/strong>2 tbsp soy sauce<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tbsp olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tsp sesame oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thumb-sized piece of fresh root ginger , peeled and grated<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pack stir-fry vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pack straight-to-wok noodles<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meat: beef\/chicken etc, roughly cubed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions<br>\n<\/strong>Place noodles in a bowl<br>\nAdd boiling water<br>\nStir gently to separate<br>\nDrain<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put oil in pan<br>\nStir fry meat until cooked. Set aside<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stir fry ginger and harder pieces of veg for 2 mins<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Add noodles and rest of veg, stir fry over high heat until just cooked<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Add back the me<strong>a<\/strong>t with soy and sesame oil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fry for 5 minutes.<br>\nServe<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protein Balls <\/strong>\u2013 very easy snack!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Ingredients<\/u><br>\n30g of pure peanut butter and\/or almond butter<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Handful of raisins<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Handful of oats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">15g of raw honey (has to be raw!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mix together and form the balls with your hands.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>Always use 100% pure peanut butter. Definitely without palm oil!<\/u><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"healthy-shopping-list\"><strong>Healthy Shopping List<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><u><br>\nFruit &amp; Veg \u2013 Organic if possible<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bananas&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Carrots<br>\nTomatoes&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Kale<br>\nBroccoli&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Mushrooms<br>\nSpinach&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Watercress<br>\nRed grapes&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sprouts<br>\nPineapple&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Onions<br>\nLettuce &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Garlic<br>\nPeppers&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Berries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Grains\/Carbohydrates<br>\n<\/u>Oats&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Pasta*<br>\nBuckwheat&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Wholegrain bread*<br>\nCouscous&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Noodles*<br>\nQuinoa&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; *Contain gluten<br>\nSweet potato<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Nuts<\/u><br>\nPeanut butter&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Ground almonds<br>\nAlmonds&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Mixed nut bars<br>\nMixed nuts and seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Oils<\/u><br>\nOlive oil&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Coconut oil<br>\nHemp oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Meat &amp; Fish<br>\n<\/u>Wild Salmon&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Grass fed Beef<br>\nOrganic Chicken<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Spices<\/u><br>\nTumeric<br>\nGinger<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Other<br>\n<\/u>Fish oil&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Coconut milk (not watered down cartons)<br>\nWheatgrass&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Raw honey (not a mix of filtered honey)<br>\nHimalayan salt<br>\nFlax seed powder<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"supplements\"><strong>Supplements<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">I would recommend if buying from in the UK \u2013 a website such as bulkpowders.com or the proteinworks.com and if possible, buying unflavoured versions of supplements.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein Powder such as &#8211; Hemp Protein, egg protein, whey protein. Protein powder is more convenient, but I would emphasise including whole foods such as hemp seeds whenever possible<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Creatine \u2013 Creapure creatine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alpha Lipoic Acid \u2013 To take with creatine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maltodextrin Powder \u2013 To make own sports drinks. As a natural alternative use fruit juice. The only issue with juice is that it contains more fructuse which may not aid rehydration the same as maltodextrain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Optional:<br>\nBaking soda<br>\nBeta alanine<br>\nCaffeine<br>\nAcetyl L Carnitine<br>\nGreens powders<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sports-nutrition-for-bodybuilding\"><strong>Sports Nutrition for Bodybuilding<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">If building lean muscle mass is the goal of a given athlete then the main principles to adhere to include:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Maintaining approximately 300 calorie surplus each day by consuming high quality food (monitor body-fat to ensure lean mass is increasing)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Drinking at least 2 litres of water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Consuming at least 1g of protein for every kg of bodyweight<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Consume 30g protein, 30g carbohydrate &amp; 5g creatine straight after training<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The athlete should also look to build muscle mass by incorporating a training programme that utilises compound exercises such as deadlifts and squats.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n<h2><strong>4,000 calorie &#8220;Bulking&#8221; MMA Diet Plan<\/strong><\/h2>\n<\/td><\/tr><tr><td>Time<\/td><td>Meal<\/td><td>Ingredients<\/td><td>Prep<\/td><\/tr><tr><td>7am<\/td><td>Porridge or Overnight Oats<\/td><td>2 cups of porridge, 1 tablespoon of peanut butter, 1 tsp of raw honey, cinnamon<\/td><td>Leave in the fridge overnight<\/td><\/tr><tr><td>10am<\/td><td>Hemp protein shake<\/td><td>Hemp protein powder<p><\/p>\n<p>Pinch of cacao<br>\n25ml of olive oil<\/p><\/td><td>Shake ingredients<\/td><\/tr><tr><td>1pm<\/td><td>Chicken Salad<\/td><td>Chicken<br>\nLettuce<br>\nAvocado<br>\nSalad<br>\nOlives<\/td><td><\/td><\/tr><tr><td>3pm<\/td><td>Smoothie<\/td><td>Handful of almonds<br>\nSmall pot of pumpkin seeds<br>\nHandful of goji berries<\/td><td><\/td><\/tr><tr><td>6pm<\/td><td>Beef Stiry Fry<\/td><td>Steak<br>\nVegetablesStir Fry sauceOlive Oil<\/td><td><\/td><\/tr><tr><td>7.30pm<\/td><td>Protein Balls<\/td><td>Peanut Butter &#8211; 10g<br>\nHoney &#8211; 15g<br>\ntbsp Ginger<br>\nOats<br>\nRaisons<\/td><td>Mix together and form balls or just eat like (dry) porridge.<\/td><\/tr><tr><td>For Extra Calories, Coconut milk is excellent. Use tins or coconut milk powder, not cartons which are watered down and only about 3% coconut milk &#8211; check the labels.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8808\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/4000-calorie-diet\/infog_4000diet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_4000Diet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"4000 calorie diet plan\" class=\"wp-image-8808\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Appendix 4<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-fodmap-diet-for-ibs-or-bloating\"><strong>The FODMAP Diet for IBS or Bloating<\/strong><\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The FODMAP Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid onions and garlic entirely. Other items should be reduced or avoided. I personally would recommended trying 3 days with no dairy to evaluate if this causes bloating or IBS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are a type of carbohydrate that tend to ferment in the gut and cause wind and bloating. They often cause or aggrevate IBS and similar symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods to remove or reduce:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruits<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apple<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apricot<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Banana (Ripe)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Blackberry<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boysenberry<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cherry<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dates<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Longon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lychee<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mango<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nashi<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nectarine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pear<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Persimmon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plum<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prune<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamarillo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Watermelon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concentrated Fruit Sources<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Artichoke<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asparagus<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Broccoli<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brussels Sprouts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cabbage<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cauliflower<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Celery<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fennel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Garlic<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Leek<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mushrooms<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Onion (All)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pumpkin<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shallots<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spring Onion (White Part)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snow Peas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sugar Snap Peas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet Corn<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nuts &amp; Seeds<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cashews<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pistachios..<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dairy<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buttermilk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cottage Cheese<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cow Milk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cream<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cream Cheese<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Custard<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evaporated Milk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Frozen Yogurt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Goat Milk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ice Cream<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lactose<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Margarine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ricotta Cheese<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sheep Milk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sherbet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soft Unripe Cheese<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sour Cream<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweetened Condensed Milk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yogurt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Legumes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baked Beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chickpeas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kidney Beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lentils<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soy Beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grains<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rye<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spelt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wheat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sweet Food<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fructose<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">High Fructose Corn Syrup<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fruisana<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Honey<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isomalt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maltitol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mannitol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Molasses<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sorbitol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xylitol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Other<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Camomile Tea<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chicory<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cocoa Powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dandelion<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fennel Tea<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instant Coffee<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inulin<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alcohol<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Appendix 5<\/strong> &#8211; Alternatives to the high carbohydrate diet<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-ketogenic-diet\">The Ketogenic Diet<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">What is the Ketogenic Diet?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The ketogenic diet, is a dietary protocol consisting of a low amount of carbohydrate intake, with higher fat and protein intake. Most people who aren\u2019t athletes, eat between 15 &amp; 60g of carbohydrate per day whilst on the ketogenic diet. Eating too many carbs will kick you out of a metabolic state called \u2018ketosis\u2019. You can check if you\u2019re in ketosis by using sticks that you pee on.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ketogenic percentages<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"517\" height=\"642\" data-attachment-id=\"7759\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/09\/04\/ketogenic-diet-for-beginners\/ketogenicpercentages\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" data-orig-size=\"517,642\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Ketogenicpercentages\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?resize=517%2C642&#038;ssl=1\" alt=\"\" class=\"wp-image-7759\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The History of the Ketogenic Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The ketogenic diet has been around for quite some time and it\u2019s not another fad diet. Fasting has been used to treat health conditions since 500 BC (according to available records) and the ketogenic diet was established in the 1920s by physicians as a way to replicate the metabolism of fasting, in order to treat epilepsy in children.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is Ketosis?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ketosis your body start utilising \u2018ketone bodies\u2019 which are produced by the liver breaking down fatty acids in periods of either fasting, or low carbohydrate intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body will always use glucose, from carbohydrate-intake as an energy source for the brain and muscles working a higher intensity, when it is available in large enough quantities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When blood glucose remains low, and can\u2019t be \u2018topped\u2019 up from stores in the body (called glycogen), fatty acids are broken down to form acetyl-CoA, which in turn is used in the synthesis of ketone bodies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acetyl-CoA is normally used to produce energy from glucose, but can\u2019t in the absence of glucose and oxaloacetate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is theorised that your brain could function \u2018better\u2019 in ketosis because of the fact that it can yield more energy per gram of ketones, then per gram of glucose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What are the Ketones \/ Ketone Bodies?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acetoacetate, beta-hydroxybutyrate, and acetone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acetone is formed via the \u2018 decarboxylation\u2019 of acetoacetate<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What are the Benefits of the Ketogenic Diet?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reduced appetite due to steady (low) blood sugar levels<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lower insulin levels &amp; glucose levels in the blood mean massive reduction in risk of Type 2 diabetes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Increased mental performance<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research states that the ketogenic diet is easier to stick to than a low fat diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mounting evidence that the ketogenic diet can fight &amp; prevent most forms of cancer<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mounting evidence &amp; anecdotes that the ketogenic diet is good for mental health<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enhanced wound healing (research available is mainly on rats)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What are the Side Effects of the Ketogenic Diet?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maximum power output decreases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fatigue &amp; brain fog in the first 2 weeks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bad breath in the first 2 weeks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Low blood sugar \u2013 requires monitoring in the first few weeks due to risk of fainting<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The main issue for me is the reduced power output, and reduced exercise capacity at higher intensities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This can be offset somewhat, in theory, by supplementing creatine, but this doesn\u2019t seem to be that effective.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Consume 10g of pink salt with 2\/3 litres of water per day on ketosis, especially in the first 2 weeks<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is Targeted Ketosis?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Targeted Ketosis may be the best way of offsetting the decrease in strength &amp; power from a ketogenic diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consume 50g of carbohydrate 30 minutes before exercise, try doing this twice a week to begin with. Other \u2018training days\u2019, you can in theory have your 50g of carbs before, but the more often you do this, the longer you\u2019ll be kicked out of ketosis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consume high GI carbs before your training, such as maltodextrin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tips For Starting a Ketogenic Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start Off Reducing Carbs Slightly<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s difficult to jump straight into ketosis, if you\u2019ve researched and planned extensively, then you might be able to ignore this, however; most of us are not that organised.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try keeping your normal 3 meals a day, but snacking exclusively on low-carb foods. Once you\u2019ve found some snacks you like, then look to replace one meal at a time with a ketogenic-friendly, low carb meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Check your Macros<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Macronutrients \u2013 i.e. carbohydrates, fats and proteins (fibre is, strictly speaking a carb that doesn\u2019t, normally, get broken down).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lots of us are used to estimating or counting calories from normal, high carb foods, but doing the same with fats is very difficult, unless you are used to it. So weigh your foods and get exact calories when you are starting off.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Water Intake<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">People often run into problems on the ketogenic diet because they don\u2019t drink enough water. Eating a ketogenic diet can make you less thirsty, or in my case, I tend to want hot drinks, rather than water. You may also be eating less food with a high water content such as fruit and therefore need to compensate with a greater water intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Electrolyte Intake<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ensure that you are getting enough sodium, potassium and magnesium. Using pink salt on your food and drinking coconut water are the easiest ways of ensuring you are not depleted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keto Sweetners<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stevia is the go-to sweetener for many people on a ketogenic diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eat Plenty of Vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t just stick to high fat foods, eat plenty of vegetables for the micronutrients and fibre.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ketogenic-shopping-list\">Ketogenic Shopping List<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Organic Grass Fed Meat<\/li>\n\n\n\n<li>Ground Beef<\/li>\n\n\n\n<li>Chicken breast<\/li>\n\n\n\n<li>Chicken drumsticks<\/li>\n\n\n\n<li>Steak<\/li>\n\n\n\n<li>Bacon (not cured in sugar)<\/li>\n\n\n\n<li>Pork chops<\/li>\n\n\n\n<li>Wild Fish<\/li>\n\n\n\n<li>Sardines<\/li>\n\n\n\n<li>Salmon<\/li>\n\n\n\n<li>Tuna<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Almonds<\/li>\n\n\n\n<li>Pecans<\/li>\n\n\n\n<li>Dairy<\/li>\n\n\n\n<li>Full fat milk<\/li>\n\n\n\n<li>Cheese<\/li>\n\n\n\n<li>Full fat yoghurt<\/li>\n\n\n\n<li>Vegetables<\/li>\n\n\n\n<li>Brocolli<\/li>\n\n\n\n<li>Spinach<\/li>\n\n\n\n<li>Salad<\/li>\n\n\n\n<li>Green beans<\/li>\n\n\n\n<li>Cauliflower<\/li>\n\n\n\n<li>Asparagus<\/li>\n\n\n\n<li>Mushrooms<\/li>\n\n\n\n<li>Kale<\/li>\n\n\n\n<li>Fruit<\/li>\n\n\n\n<li>Avocado<\/li>\n\n\n\n<li>Oils<\/li>\n\n\n\n<li>Coconut oil<\/li>\n\n\n\n<li>Olive Oil<\/li>\n\n\n\n<li>Lard (not an oil but great for frying)<\/li>\n\n\n\n<li>Other<\/li>\n\n\n\n<li>Hummus<\/li>\n\n\n\n<li>Bone broth<\/li>\n\n\n\n<li>Butter<\/li>\n\n\n\n<li>eggs<\/li>\n\n\n\n<li>Peanut butter (check nothing added)<\/li>\n\n\n\n<li>Almond butter (check nothing added)<\/li>\n\n\n\n<li>Supplements<\/li>\n\n\n\n<li>MCT Oil<\/li>\n\n\n\n<li>Psyllium husk<\/li>\n\n\n\n<li>Stevia<\/li>\n\n\n\n<li>Cacao powder<\/li>\n\n\n\n<li>Note \u2013 with MCT Oil and coconut oil, start of with low amounts or you might poo your pants.<\/li>\n\n\n\n<li><strong>Ketogenic Snacks<\/strong><\/li>\n\n\n\n<li>Pumpkin seeds<\/li>\n\n\n\n<li>Almonds<\/li>\n\n\n\n<li>Dark chocolate<\/li>\n\n\n\n<li>Hummus and vegetable sticks<\/li>\n\n\n\n<li>Sardines<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Fat bombs<\/li>\n\n\n\n<li>Cheese<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ketogenic-diet-plan\">Ketogenic Diet Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Low carb smoothie<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Blend ingredients shown below<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almond milk (low carb version or home made)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Handful of spinach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tbsp of coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweetener \u2013 stevia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp protein powder \u2013 30g<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chia seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cacao powder \u2013 1\/2 tbsp<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or \u2013 bulletproof coffee \u2013 Coconut oil (&amp; optional cream) in coffee.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be careful not to burn your mouth on the oil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egg &amp; Feta Salad with avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tuna salad with mayonnaise<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chilli Chicken Thighs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One crockery pot or tray<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chicken thighs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chilli powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pink salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pepper<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preheat oven and cook for approximately 20 minutes<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8810\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/ketogenic-diet-plan\/infog_ketodiet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_KetoDiet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"ketogenic diet plan\" class=\"wp-image-8810\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">For additional calories \u2013<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Athletes that require additional calories \u2013 coconut milk, but not the watered down stuff in cartons, is an easy source of calories. Look for tins which are around 50% coconut milk, as the 100% coconut milk has to be spooned out of the tin. The 50% stuff can be added to a blender easily, just thrown in some cacao powder, or neck it from the tin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre \u2013 Ensure you eat enough fibre on the keto diet, or you can get pretty backed up!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-alkaline-diet\">The Alkaline Diet<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">The Alkaline Diet has many claims associated with it such as increased bone density, enhanced immunity and even a reduced risk of cancer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As vegetables tend to be alkaline and meat tends to be acidic, \u2018veganism\u2019 is often incorporated into the diet \u2013 i.e. Vegans are also often on the alkaline diet (Vegan Diet explained on a previous blog post).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">vegan diet for athletes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The basic principle is that, in theory at least, replacing acid-forming foods, such as meat and dairy, with alkaline foods such as raw, green &amp; leafy vegetables, can improve health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some proponents even claim that an alkaline based diet can help fight cancer. This sounds quite outlandish, but I have found 1 study which shows that bicarbonate of soda (AKA Baking Soda), a very alkaline \u2018food\u2019 can reduce tumour size, albeit in large quantities. Whether or not the health benefits of the alkaline diet are down to the alkaline levels of the food per se, or the nutrient-dense foods that comprise the diet, is difficult to establish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The diet is also known as the \u2018alkaline-ash diet\u2019 because it is believed that once a food has been broken down and utilised for energy by the body, it leaves behind an ash residue. If a food produces an acidic ash, then it is thought to make you vulnerable to a number of diseases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s important to note that food cannot change the pH of your blood \u2013 which should always remain between 7.35 and 7.45, but I can have an impact on the pH of urine. Those athletes who have ever supplemented with baking soda or beta alanine, will also tell you that the pH of your muscles can also have a dramatic impact on the way you feel and perform during intense exercise such as grappling or MMA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Modern scientific research does not support the theory that the alkaline diet prevents cancer, but many point out the many flaws in modern research, with much of it being sponsored by pharmaceutical companies (there\u2019s even a union of concerned scientists who refuse corporate funding because of how corrupting it is). If you look hard enough, there\u2019s the odd study knocking about, like the baking soda one mentioned above. There are also studies which suggest that our ancestors ate diets which were high in alkaline foods \u2013 about 87% of all the foods consumed before agriculture &amp; farming became a thing, were thought to have been alkaline.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods to Avoid on the Alkaline Diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meat, poultry, fish, dairy, grains and alcohol<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"4190\" height=\"3870\" data-attachment-id=\"7874\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/09\/11\/alkaline-diet-overview\/alkalinefoods-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=4190%2C3870&amp;ssl=1\" data-orig-size=\"4190,3870\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"AlkalineFoods\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;nom noms alkaline goodness&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=1024%2C946&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?resize=4190%2C3870&#038;ssl=1\" alt=\"\" class=\"wp-image-7874\" \/><\/a><figcaption class=\"wp-element-caption\">nom noms alkaline goodness<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foods to Eat on the Alkaline Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fruits, nuts, legumes &amp; vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grains<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buckwheat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Millet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quinoa<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lentils<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soy Beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Red Beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprouted Bread<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grasses<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wheatgrass<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barley grass<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oils<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olive Oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flax Oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coconut Oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts &amp; Seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coconut<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pumpkin Seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sunflower Seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pecans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alkaline Diet \u2013 Diet Plan<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hemp seed, kale &amp; almond milk smoothie<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avocado, lettuce and pistachio salad<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chickpea curry<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Distilled water throughout the day<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snacks<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts, seeds \u2013 a bit of a cheat meal for lazy people like me would be hemp seeds, olive oil and kale-powder shake. Eat plenty of raw green leafy vegetables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cashews &amp; almonds are considered to be the only nuts that are alkaline forming<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The vegan diet is becoming more and more popular\u2026it was rare to hear about someone who was on a vegan diet until the China Study came out in 2005 and then it really gained momentum when a leading medical doctor published the book \u201cHow Not to Die\u201c. The book basically recommends a varied plant and wholegrain diet to treat all common diseases<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of a Vegan Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Compared to the average western diet, a typical Vegan Diet has the following benefits:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Higher in fibre<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Reduced risk of heart disease<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Higher in vitamins, especially vitamins A, C and E<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Higher in minerals such as magnesium<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Reduced risk of developing certain cancers (pretty much all of them)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Phytochemicals in organic fruits and vegetables are linked to decreased in oxidative stress- important for athletes looking to avoid burn out and overtraining<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Vegan diets also tend to be cheaper. Compare the price of an organic chickpea curry, to the price of an organic chicken curry, for example<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Negatives of Vegan Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Constantly explaining to people why you don\u2019t eat meat \u2013 nightmare with the grandparents and mother-in-law at Christmas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 EPA, a constituent of omega 3 is hard to obtain on a strict vegan diet<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin B12 can be hard to obtain in optimum amounts unless supplemented<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">To summarise\u2026a whole food organic vegan diet significantly reduced the risk of all of the most common causes if mortality and illness, when compared to a typical western diet, it can be tricky to get enough EPA, b12 and iron and a right bastard to explain to old people and bodybuilders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some may argue that the health benefits come mainly from the lack of junk food, sugar and factory farmed meat, rather than the elimination of all animal products itself. Either way, there is undoubtedly a link between vegan diets and reduced risk of a great number of diseases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One of the main issues with the meat &amp; animal products consumed in a normal Western Diet, is the amount of anti-biotics and hormones used to produce massive quantities of meat, unnatural amounts of milk etc at minimal expense.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegan Diet &amp; Athletic Performance<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">More &amp; more athletes are moving over to a vegan diet. One of the pioneers of this shift away from protein drinks and Lucozade was ultra-marathon runner Scott Jurek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The argument against vegan diets used to be that the quality of protein required, was difficult to obtain but thanks to the number of hemp products now on the market, this is no longer the case. Athletes have traditionally focused on the periods before, during and after training and competition, and ignored the need for a base of good health with a diet rich in nutritious whole foods. The vegan diet has begun to reverse this trend, consuming a nutritions foods everyday, which reduce inflammation and aid recovery &amp; adaptation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegan Diet Plan for Athletes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Breakfast<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Porridge with homemade almond milk, ground almonds, banana &amp; Quinoa<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snack<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Banana Granola Bars or pumkin seeds with goji berries or hemp protein shake with organic olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunch<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">JUMBO bowl of Salad<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snack<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vegan energy balls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dinner<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy Vegan Chilli<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-paleo-diet\">The Paleo Diet<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">The Paleo diet is often called The Caveman Diet. Cavemen didn\u2019t have agriculture or processed foods, they were \u2018hunter gatherers\u2019.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_paleo_diet.png?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_paleo_diet.png?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foods to Eat on the Paleo Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You eat lots of meats, plants, vegetables, fruits and drink lots of water.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lots of non-cave-many stuff are also on the diet however, red wine, espresso,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grass fed meat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wild fish<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fresh fruit<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fresh vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eggs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unrefined oils such as coconut oil and olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spices<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unrefined fats such as grassfed butter (some argue that this shouldn\u2019t be included in a Paleo diet however as it\u2019s dairy)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet potatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foods to Avoid on the Paleo Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dairy is restricted or eliminated, as are grains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods you can\u2019t eat \u2013<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dairy (mostly)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cereal Grains<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sugar (refined)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Processed foods<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetable oils<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweetners<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trans fats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Legumes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Low quality meat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Starchy vegetables such as \u2018normal\u2019 white potatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alcohol is limited<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Benefits of the Paleo Diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s healthy \u2013 With no processed foods or sugar, the diet has anti-inflammatory benefits<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reduced likelihood of developing type 2 diabetes compared to conventional Western diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Improved gut health \u2013 thanks mainly to high quality foods that are ingested on the diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Full of vitamins &amp; minerals<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No food additives (or greatly reduced amount)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Improved satiety \u2014 a feeling of fullness between meals meaning you\u2019re less likely to snack<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cons of the Paleo Diet<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The price. Unfortunately wild fish &amp; grass fed beef are a lot more expensive than factory farmed options.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No dairy &amp; no grains \u2013 can be good or bad depending on the person<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Very difficult to get enough protein if you\u2019re a vegetarian on this diet. Although hemp is a great source of all amino acids and Paleo friendly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Can be tricky for athletes to get enough carbohydrate for optimal performance. Some argue that this depends on the sport and that most people adapt to a lower carb diet within 4-8 weeks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Overall the Paleo diet is a lot healthier than the average Western diet, full of organic whole foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Paleo Diet Shopping List<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spinach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brussels Sprouts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Broccoli<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kale<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carrots<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peppers<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beetroot<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asparagus<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cucumber<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Celery<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Butternut squash<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cabbage<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet potatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruit<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oranges<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apples<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pears<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tomatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Berries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">GrapesMango<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pears<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pineapples<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avocados<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Meat &amp; Fish<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Organic grass-fed beef<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Organic chicken thighs &amp; breast<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wild Salmon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nitrate free bacon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tuna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Organic Free Range Eggs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almond butter (peanut butter is not allowed as it\u2019s a legume \ud83d\ude26 )<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oils<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Organic ghee<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nuts and Seeds<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pecans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">CashewsHazelnuts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pumpkin seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sunflower seeds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walnuts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Organic Spices<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cinnamon<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Basil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Garlic Powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Turmeric<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drinks<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coffee<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coconut water<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kombucha<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"paleo-diet-plan\">Paleo Diet Plan<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Breakfast \u2013 Omelette with spinach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snack \u2013 Pumpkin seeds with goji berries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunch \u2013 Salad with kale, spinach, avocado &amp; chicken or bacon or tuna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snack \u2013 Beef jerky<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dinner \u2013 Salmon, fried with vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Snack \u2013 Primal Bar or home made protein bar or pecans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you need extra calories, coconut milk is awesome. Use tins or powdered coconut milk, not the cartons which are about 2% coconut milk, 97% water and 1% E numbers<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intermittent-fasting\">Intermittent Fasting<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">It would be easy to dismiss intermittent fasting as the next fitness fad, but it is backed up by a substantial amount of research. Intermittent fasting is based upon the theory that our bodies evolved in the Paleolithic era (50,000 to 10,000 BC) to adapt specifically to a lifestyle and environment characterised by periods of famine and feast. The theory behind intermittent fasting dictates that these alternate periods of restricted caloric intake are required for optimal metabolic function.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of Intermittent Fasting<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The list of proposed benefits relating to intermittent fasting are indeed extremely impressive. They include improved blood lipid profiles, increased growth hormone secretion, accelerated autophagy (the process of cells recycling waste matter), increased insulin sensitivity and studies on animals have also suggested it may have some beneficial effects relating to the prevention of cancer and cognitive function. One of the main mechanisms behind intermittent fasting and all these health benefits, appears to be a reduced secretion of a hormone called IGF-1. This is a hormone that accelerates the aging process and has been linked to a number of diseases, especially when present in the body in relatively high amounts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intermittent Fasting Protocols<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alternate Day Fasting<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This protocol involves one day of consuming 1\/5th of normally energy needs (between 400 and 700 calories depending on bodyweight), and on the next day consuming what you would normally eat \u2013 i.e. your usual daily diet. This alternate day fasting is normally continued for a period of up to 8 weeks, although some nutritionists, somewhat controversially, advocate doing it continuously.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The 5:2 Fast<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Following this system, as you may have guessed by it\u2019s title, involves spending 2 days a week on a diet that is extremely low in calories. Again 400 to 700 calories depending on body weight, is normally recommended on fasting days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The fasting days should NOT be consecutive. Again this style of fasting is normally adhered to for up to 8 weeks at a time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The 16:8 Diet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where you normally stop eating at 8pm in the evening, and then don\u2019t eat until 12pm the next day. You need to plan diligently for this protocol, ensuring you eat good quality food in your 8 hour window, and not rubbish to meet your calorie-needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Training and Intermittent Fasting<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studies have suggested that exercising whilst in a fasted state, although should be done under supervision and with care, can actually lead to improved athletic performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keeping workouts short (less than 30 mins) and intense, can help enhance the use of fat as a substrate\/fuel, whilst enhancing Growth Hormone secretion. Growth Hormone in turn, leads to an enhanced anabolic response \u2013 i.e. greater potential to build muscle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Training in a fasted state can also enhance adaptation to endurance exercise. Studies have shown that training with extremely low levels of muscle glycogen\/carbohydrate causes an increased \u201coxidative capacity\u201d by enhancing the formation of new mitochondria (an element of muscle cells vital to endurance).<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/04\/fb_meme_if.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"624\" height=\"624\" data-attachment-id=\"420\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/intermittent-fasting-diet-plan\/fb_meme_if\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/04\/fb_meme_if.jpg?fit=624%2C624&amp;ssl=1\" data-orig-size=\"624,624\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}\" data-image-title=\"FB_MEME_IF\" data-image-description=\"&lt;p&gt;Benefits of Intermittent Fasting&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Benefits of Intermittent Fasting&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/04\/fb_meme_if.jpg?fit=624%2C624&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/04\/fb_meme_if.jpg?resize=624%2C624&#038;ssl=1\" alt=\"Benefits of Intermittent Fasting\" class=\"wp-image-420\" \/><\/a><figcaption class=\"wp-element-caption\">Benefits of Intermittent Fasting<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">For bodybuilding purposes, an example fasting workout programme may look like this:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deadlifts \u2013 2 sets of 3 \u2013 6 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barbell Bent Over Row \u2013 2 set sets of 8 \u2013 12 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lat Pull down (or chin ups) \u2013 1 sets of 6 \u2013 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hanging Leg Raises \u2013 1 set of max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 3:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barbell Bench Press \u2013 2 sets of 6 \u2013 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dips \u2013 2 sets of 6 \u2013 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Explosive press ups \u2013 1 sets of max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ab roller \u2013 1 set of max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Day 5:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squats \u2013 2 sets of 6 \u2013 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Military Press \u2013 2 sets of 6 \u2013 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bulgarian Split Squat \u2013 1 sets of 10 \u2013 15 reps on each leg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stability Ball Pikes \u2013 1 set of max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to warm up and cool down before and after each session<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Supplements and Intermittent Fasting<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>BCAAs<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many fitness professionals advise people to take 10g of BCAA approximately 20 minutes before and 10g immediately after training in a fasted state. The theory behind this is that, whilst the body is still starved of carbohydrate, it will experience the same increased secretion of Growth Hormone, and the BCAA supplementation will capitalise on this, further increasing protein synthesis. Interestingly, fitness professionals appear to disagree on whether or not the calories in BCAA should be counted towards your daily total. 10g of BCAA contains around 40 calories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Whey Protein<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whey protein isolate or concentrate can be taken after a workout but the additional calories need to be accounted for when fasting. 1 scoop of whey protein powder will contain around 100 calories \u2013 check the label to find out exactly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fish Oil<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other supplements may be required to make meals during fasting days, \u201cnutrient dense\u201d \u2013 you should make those 500 or so calories as nutritious as possible. Supplements that could help you achieve this, include fish oil liquid or capsules, and \u2018green powders\u2019 such as wheatgrass and spirulina can also be consumed and are recommended by many nutritionists.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"carbohydrate-cycling\">Carbohydrate Cycling<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Carb cycling involves days of eating a range of high carbohydrate foods, days of moderate carbohydrate intake and often days of low or no carbohydrate intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* \u2013 which in turn has benefits for health, fat loss and potentially muscle hypertrophy (muscle-size).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In it\u2019s simplest form, a carb cycling diet would involve eating a high amount of carbohydrate on training\/exercise days and lower carbohydrates on rest days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The basic concept is that having low carb days will make you more \u2018insulin sensitive\u2019 meaning that when you do eat a high amount of carbohydrate, more of it will be shuttled to the muscles for fuel and less will be stored as fat.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In theory this has the opposite effect of type 2 diabetes; whereby constant high sugar consumption, effectively stops insulin from working as well, and blood sugar rises, more carbs are stored as fat and very little is stored in the muscles (especially if you don\u2019t exercise).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whilst on a carb cycling diet, a middleweight MMA fighter might consume 350-400g of carbohydrates on training days and 75-100g on rest days. On training days, the same fighter may aim to consume 3500 calories in total and 3200 calories on rest days.<br>\nFor greater insulin sensitivity, he may also do a very low carb &amp; high fat day, whereby he eats 30g of carbohydrate only.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lower carb days might involve eating more vegetables, grass-fed organic meat, wild fish and healthy fats such as coconut oil. Typically protein intake remains fairly consistent throughout a typical week, however fat intake will increase on rest days\/low carb days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In theory, you could be \u2018carb cycling\u2019 and eat rubbish, low quality carbs on high carb days and still be adhering to the protocol, however, in order to gain the greatest health benefits from this diet, people will normally eat carbs on high carb days from sources such as:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"high-quality-carbohydrate-foods\">High Quality Carbohydrate Foods<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sweet potatoes<\/li>\n\n\n\n<li>Oats<\/li>\n\n\n\n<li>Brown rice<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Yams<\/li>\n\n\n\n<li>Wholegrains<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet Potatoes are one of the most nutritious sources of carbs<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>&nbsp;<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits-of-carb-cycling\"><strong>Benefits of Carb Cycling<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Higher insulin sensitivity \/ reduced risk of developing type 2 diabetes (as long as high carb days don\u2019t contain high amounts of sugar)<\/li>\n\n\n\n<li>Possible to enter&nbsp;<a href=\"https:\/\/blackbeltwhitehat.com\/2017\/09\/04\/ketogenic-diet-for-beginners\/\">ketosis<\/a>if carbs are manipulated appropriately, which can have numerous health benefits<\/li>\n\n\n\n<li>Some anecdotal evidence that it can help increase strength thanks to \u2018carbohydrate super-compensation\u2018<\/li>\n\n\n\n<li>Some evidence that it can increase lean muscle mass<\/li>\n\n\n\n<li>Scientific evidence that it promotes fat loss to a greater extent than traditional method of calorie restriction alone. Study&nbsp;here.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"carb-cycling-diet-plan\">Carb Cycling Diet Plan<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"high-carb-day\"><strong>High Carb Day<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>High Protein Porridge<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ground Almonds<br>\nOats<br>\nBanana<br>\nRaisons<br>\nRaw Honey<br>\nCinnamon to taste<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Lunch<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egg salad with pasta and plenty of raw green vegetables<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chicken salad sandwiches using wholemeal bread<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Dinner<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stir fry with brown rice<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Snacks<\/u><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Banana<br>\nRice cakes<br>\nOat Cakes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"low-carb-day\">Low Carb Day<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Breakfast<\/u><br>\n<u>Low carb smoothie<\/u><br>\nWhey or hemp protein powder<br>\n20g coconut oil or cream<br>\n2 ice cubes<br>\n1 tbsp peanut butter<br>\nHandful of spinach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Snack<\/u><br>\nWhey Protein shake with flax seed powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><u>Lunch<\/u><strong><br>\n<\/strong>Feta cheese salad with olive oil &amp; lots of raw spinach &amp; kale<br>\nHandful of nuts<br>\nCoffee with coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<\/strong><strong><br>\n<\/strong>Hummus and carrot sticks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><strong><br>\n<\/strong>Low carb Cajun Cauli Hash<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Add smoothie if extra calories are required<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Tin of coconut oil (check at least 50% coconut oil, cartons are typically 2-3% and tins which are 100% are more difficult to blend as they are solid at room temp)<br>\n\u2013 Raspberries<br>\n\u2013 Hemp seeds<br>\n\u2013 10ml olive oil<br>\n\u2013 10g peanut butter<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Leptin is a hormone which signals when you are full<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"quotes-about-diet-from-experts-amateurs\">Quotes About Diet from Experts &amp; Amateurs<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ian Crump<\/strong><br>\nStrength &amp; Conditioning Coach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI look to consume healthy, organic whole foods and get adequate protein from grass-fed meat and wild fish. Sweet potatoes are my go-to source of carbohydrate. I don\u2019t really stick to a specific dietary protocol or regime, although I am interested in the health benefits associated with diets high in alkaline foods and the ketogenic diet\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/twitter.com\/ian_crump?lang=en\">Expert\u2019s Twitter Account<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scott Jurek <\/strong><br>\nUltra Marathon Runner<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cTo test my limits I ventured into the world of ultra-endurance triathlon, and within 3 years accomplished athletic feats I could have never previously dreamed possible, including top finishes at the&nbsp;<a href=\"http:\/\/www.ultramanlive.com\/\">Ultraman World Championships<\/a>&nbsp;and becoming the first person to complete&nbsp;<a href=\"http:\/\/www.richroll.com\/bio\/\">EPIC5:<\/a>&nbsp;five ironman-distance triathlons on five Hawaiian Islands in under a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anecdotally, and without reservation, I submit that these accomplishments were achieved not in spite of, but as a direct result of putting animal products in the rear view. No beef, no chicken, no pork, no fish, no milk, no cheese, no eggs. Just plants.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"http:\/\/www.wholefoodplantbasedrd.com\/2015\/09\/quotes-from-plant-based-athletes\/\">Source<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"http:\/\/scottjurek.com\/\">Athlete\u2019s Website<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Andy Flint<\/strong><br>\nStrength &amp; Conditioning Coach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI mainly look to eat well and hit my macros each day. I travel a lot with my job &amp; company so it\u2019s difficult to plan day to day but always opt for organic whole foods where possible. I have used the ketogenic diet for short periods of time as an effective way to lost body fat\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.facebook.com\/strengthandconditioningservices\/\">Expert\u2019s website<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sheldon Howard<br>\nMartial Arts Champion<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cI literally went from crippling pain to good health in a matter of weeks.<\/strong>&nbsp;When I made the decision, I was very worried I\u2019d lose all my hard-gained muscle. Wrong! I\u2019m currently the same lean body mass and weight I was in 2003 before I switched to a plant-based diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This life transformation happened over eight years ago and I\u2019ve been going strong ever since.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.forksoverknives.com\/how-i-overcame-crippling-arthritis-and-returned-to-elite-level-fitness\/#gs.qw9oKZo\">Source<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"allergies-combat-sports\">Allergies &amp; Combat Sports<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">On a personal note, I&#8217;d like to add that getting my allergies under control with specific nutritional strategies made a huge difference in my overall mental &amp; physical performance. Allergies cause all kinds of physical stress and inflammation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Allergies might be due to specific foods, often dairy and\/or gluten.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The can also result from gut-lining issues (&#8220;leaky gut&#8221;) &#8211; bone broth, glutamine and fasting can help heal the gut lining. Avoid pain killers like ibuprofen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Foods that can help combat allergies include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spirulina<\/li>\n\n\n\n<li>Rosemary (tea or capsules)<\/li>\n\n\n\n<li>Nettle (tea or capsules)<\/li>\n\n\n\n<li>Quercitin (found in onions)<\/li>\n\n\n\n<li><a rel=\"noopener\" href=\"http:\/\/guduchi\/\" target=\"_blank\">Guduchi<\/a><\/li>\n\n\n\n<li>NAC Powder<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">I like to make a tea with rosemary, nettle and mullein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">vagus nerve Stimulation can also help with allergies. Stretching your neck, hmming or massaging the outer ear can stimulate the vagus nerve<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Diet at your own risk. Always consult a doctor. Thanks<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Final thoughts&#8230;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With all the different dietary protocols around at the moment, it is difficult to know which way to turn for better athletic performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best thing to do is read about each diet, pick out elements which you think make sense and try things for yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For further reading<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use Google Scholar to look up studies related to each diet &amp; supplement<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the ketogenic diet see some of the work by Dr Dominic D\u2019Agostino<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to use organic, whole foods when possible and you won\u2019t go far wrong<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;Like this article? Read our <a href=\"http:\/\/blackbeltwhitehat.com\/2018\/01\/11\/boxers-diet\/\" target=\"_blank\" rel=\"noopener\">Boxing Diet Plan Article here<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoel Romero Diet &#8211; his diet no doubt contains high amount of protein &amp; healthy fats. See below for some example diet plans. Drew has a first class degree in sport science and a Masters degree in Exercise and Nutrition This is my complete guide to MMA Nutrition &amp; MMA Supplements. This page will be [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":251,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-10255","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Diet &amp; Nutrition [2026] (Plan .pdf. included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-diet-mma-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Diet &amp; Nutrition [2026] (Plan .pdf. included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Yoel Romero Diet &#8211; his diet no doubt contains high amount of protein &amp; healthy fats. 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See below for some example diet plans. Drew has a first class degree in sport science and a Masters degree in Exercise and Nutrition This is my complete guide to MMA Nutrition &amp; MMA Supplements. 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With a first class degree in Sport & Exercise Science from the UK's premier Sport's university - Loughborough; he also has a Master's Degree in Exercise & Nutrition from the University\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/image.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":70,"url":"https:\/\/blackbeltwhitehat.com\/en\/","url_meta":{"origin":10255,"position":1},"title":"Home","author":"Dave","date":"December 14, 2012","format":false,"excerpt":"Welcome to my Fitness Blog & MMA Blog.\u00a0It's basically a mash-up of all things I'm interested in. I am a former MMA fighter and kickboxer. I have a first class Degree in Sport Science from Loughborough University and a Master's degree in Exercise & Nutrition. I also run my own\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"mma blog","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_l6p36ml6p36ml6p3.png?fit=1200%2C545&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_l6p36ml6p36ml6p3.png?fit=1200%2C545&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_l6p36ml6p36ml6p3.png?fit=1200%2C545&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_l6p36ml6p36ml6p3.png?fit=1200%2C545&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_l6p36ml6p36ml6p3.png?fit=1200%2C545&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2418,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/","url_meta":{"origin":10255,"position":2},"title":"S &amp; C","author":"Dave","date":"December 23, 2014","format":false,"excerpt":"Strength & Conditioning programs. Spelt \"Training Programmes\" if you are in the UK. With 20 years of weight training experience, over 12 years experience of MMA training and a first class degree in Sport Science from the UK's premier sports university - Loughborough...plus a Master's Degree in Exercise & Nutrition\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3706,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/free-mma-nutrition-book\/","url_meta":{"origin":10255,"position":3},"title":"FREE MMA Sports Nutrition Book pdf","author":"Dave","date":"February 18, 2016","format":false,"excerpt":"\u00a0 \u00a0 Free MMA Nutrition & Diet Book on PDF \u00a0 Click here or the image below to download the Free MMA Nutrition 58 page ebook: \u00a0 Click here to download the Word Doc version of the eBook \u00a0 \u00a0 Buy the full book on Kindle for \u00a31.99 by clicking\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"SEO content example","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/mmau2.jpg?fit=847%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":940,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/prostrate-cancer-and-diet\/","url_meta":{"origin":10255,"position":4},"title":"Prostate Cancer and Diet","author":"Dave","date":"December 2, 2013","format":false,"excerpt":"Diet and Cancer So, Movember has just ended. 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