{"id":3723,"date":"2016-02-20T19:36:55","date_gmt":"2016-02-20T19:36:55","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3723"},"modified":"2016-03-20T12:12:44","modified_gmt":"2016-03-20T12:12:44","slug":"free-sports-nutrition-for-mma-book","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/02\/20\/free-sports-nutrition-for-mma-book\/","title":{"rendered":"Free Sports Nutrition for MMA Book"},"content":{"rendered":"

 <\/p>\n

Free ebook \/ pdf on MMA & Nutrition – includes MMA fighter diet plan pdf and basic to advanced sports nutrition. \u00a0Also available on Kindle – here<\/a><\/strong><\/p>\n

Click on the screenshot below to download for free:<\/span><\/strong><\/h3>\n

\"Screen<\/a><\/p>\n

Small example of the book’s content:<\/p>\n

Gut Health<\/strong><\/span><\/h3>\n

\u201cAll disease begins in the gut.\u201d\u00a0\u2013 Hippocrates<\/p>\n


\n<\/strong>When looking to optimise health and performance through nutrition; gut health is often ignored in favour of nutrition immediately before and after exercise.<\/p>\n

Inflammation often starts in the gut, and inflammation 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.<\/p>\n

Here are some tips for improving gut health:<\/p>\n

– Improve the profile of your gut flora by consuming fermented foods and a probiotic supplement
\n– Again, improve your gut flora profile by reducing sugary, high GI carbs (except for after exercise)
\n– Drink glutamine on an empty stomach, first thing in the morning if \u2018leaky gut\u2019 syndrome is suspected
\n– 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.<\/p>\n

– 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

 <\/p>\n

After giving up dairy and sugar I saw the biggest improvements in IBS. I literally went from having to work somewhere next to a toilet \u2013 so I could run and have a mega-dump whenever my bowels \u2018decided\u2019 to being regular as proverbial clockwork.<\/p>\n

\u00a0<\/strong><\/p>\n

General Eating Habits<\/strong><\/h3>\n

If you take one message away from this book, please remember that Sports 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

 <\/p>\n

Omega 3 to Omega 6 ratio
\n<\/strong>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.
\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.
\nProbiotic Foods
\n<\/strong>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.
\nIf the balance of bacteria in our gut isn\u2019t right, we\u2019ll feel slugish and generally less awesome.\u2028Look to get some of these in your diet:
\nraw honey,\u2028miso soup, kefir, dark chocolate, sauerkraut, kombucha tea (might be a bit on the yeasty side for some people), pickles and olives.<\/p>\n

High Quality Carbohydrates
\n<\/strong>Include sweet potatoes, buckwheat, quinoa and oats. Avoid sugar and High Glyceamic carbs, except for post-training, as sugar is highly inflammatory. More on this later\u2026.
\n
\nCoconut milk and\/or oil for extra calories
\n<\/strong>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 95% 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, rather than the cartons of coconut milk, which tend to be watered down. 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 50% of the calories found in nuts.<\/p>\n

\u00a0<\/strong><\/p>\n

Experiment with Dairy and Wheat Free
\n<\/strong>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.<\/p>\n

 <\/p>\n


\nExperiment with Alkaline Foods
\n<\/strong>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 citrus fruits.<\/p>\n

Consume natural anti-inflammatories
\n<\/strong>Eat more:
\nGinger, Tumeric, Garlic, Onions, Red cabbage
\nHigh magnesium foods such as spinach, squash and pumpkin seeds and fish such as Mackerel
\nTry Pineapple for its bromelain content (you can also buy bromelain as a supplement)
\nEat\/Consume less:
\nAlcohol,\u2028caffeine,\u2028deep fried foods,\u2028artificial sweeteners and additives,\u2028sugar,\u2028vegetable cooking oils, dairy &\u2028processed meats as these can cause high levels of inflammation. 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

Consume fresh, whole foods, in their original state if possible
\nTake table salt for example \u2013 consume sea salt or Himalayan salt, not table salt that has been bleached.
\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","protected":false},"excerpt":{"rendered":"

  Free ebook \/ pdf on MMA & Nutrition – includes MMA fighter diet plan pdf and basic to advanced sports nutrition. \u00a0Also available on Kindle – here Click on the screenshot below to download for free: Small example of the book’s content: Gut Health \u201cAll disease begins in the gut.\u201d\u00a0\u2013 Hippocrates When looking to […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504,1677,1],"tags":[474820042,4412,934647,34941026,34918026],"class_list":["post-3723","post","type-post","status-publish","format-standard","hentry","category-mma","category-nutrition","category-uncategorized","tag-fighters-diet-plan","tag-free-ebook","tag-free-pdf","tag-mma-2","tag-nutrition-2"],"yoast_head":"\nFree Sports Nutrition for MMA Book - 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reduce sugar intake, increase fermented food and probiotic intake. \u00a0Fibre too. Omega 3\/Omega 6 ratio - increase omega 3 (specifically look at EPA) and reduce omega 6 Consume more turmeric with black pepper Consume ginger Consume apple cider vinegar 10 mins before main meal to\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/CzE3Aavlcww\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4758,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/05\/24\/great-mma-podcast-kinny-vs-the-hippy\/","url_meta":{"origin":3723,"position":1},"title":"Great MMA Podcast – Kinny Vs The Hippy","author":"Dave","date":"May 24, 2016","format":false,"excerpt":"Great podcast that I've been listening to this week\u00a0- Kinny Vs The Hippy. This episode - (click here to listen) isabout nutrition and 'positivity' and features Pro MMA fighter Aaron Aby, and his dad and co-gym owner Jon Aby. Together they own and run the IPC gym and MMA club\u2026","rel":"","context":"In "MMA"","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9407,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/25\/health-benefits-of-a-24-hour-fast\/","url_meta":{"origin":3723,"position":2},"title":"Health Benefits of a 24 Hour Fast","author":"Dave","date":"September 25, 2018","format":false,"excerpt":"Health Benefits of a 1 Day Fast Repair of the Mucosal Lining of the stomach\/GI Tract (reference) Enhanced insulin sensitivity (reference) Reduced Blood cholesterol & Triglycerides (reference) Improved physical energy Improved mental clarity Helps to support the immune system (reference) Reduces inflammation It's character building! \u00a0 Intermittent fasting done on\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"health benefits of fasting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/fastinghealthbenefits.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":8027,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/09\/30\/carb-cycling-beginners-guide\/","url_meta":{"origin":3723,"position":3},"title":"Carb Cycling – Beginner’s Guide","author":"Dave","date":"September 30, 2017","format":false,"excerpt":"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. Carbohydrate \/ carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* - which in turn has\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"sweet potatoes","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4228,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/06\/mma-fighter-diet-plan\/","url_meta":{"origin":3723,"position":4},"title":"MMA Fighter Diet Plan","author":"Dave","date":"April 6, 2016","format":false,"excerpt":"I really don't like doing diet plans, especially on blog posts. 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Pain can be a direct cause of depression and anxiety, but equally mental health issues including stress, can be the cause of the pain. Whatever the source, physical pain and mental health seem to\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"treating muscle pain","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3723","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=3723"}],"version-history":[{"count":13,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3723\/revisions"}],"predecessor-version":[{"id":4052,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/3723\/revisions\/4052"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=3723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=3723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=3723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}