{"id":9384,"date":"2018-09-19T12:31:35","date_gmt":"2018-09-19T12:31:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=9384"},"modified":"2025-03-20T15:41:05","modified_gmt":"2025-03-20T15:41:05","slug":"plan-de-dieta-para-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/plan-de-dieta-para-mma\/","title":{"rendered":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Para hacer el peso para una pelea, consulte <a href=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/el-arte-de-cortar-peso\/\">Este art\u00edculo<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00daltima actualizaci\u00f3n: 6 de marzo de 2025<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resumen del plan de dieta para MMA<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La recuperaci\u00f3n es fundamental. Consuma muchos alimentos antiinflamatorios*<\/li>\n\n\n\n<li>Complementar con antiinflamatorios naturales como jugo de cereza \u00e1cida y c\u00farcuma.<\/li>\n\n\n\n<li>Consume una bebida de carbohidratos y electrolitos durante las sesiones de entrenamiento.<\/li>\n\n\n\n<li>El preentrenamiento con taurina puede ayudar a prevenir el bombeo muscular que restringe la fuerza de agarre.<\/li>\n\n\n\n<li>Despu\u00e9s del entrenamiento consuma carbohidratos, prote\u00ednas y considere la creatina como suplemento.<\/li>\n\n\n\n<li>Consuma muchas frutas y verduras org\u00e1nicas.<\/li>\n\n\n\n<li>Las huevas de salm\u00f3n y el aceite de krill son excelentes para la salud cerebral.<\/li>\n\n\n\n<li>No consuma alcohol despu\u00e9s de un entrenamiento o una pelea: esto podr\u00eda aumentar el da\u00f1o cerebral.<\/li>\n\n\n\n<li>La carne es cara: considere sustituirla con huevos y fuentes de prote\u00ednas veganas como tofu y c\u00e1\u00f1amo.<\/li>\n\n\n\n<li>Los suplementos son caros. Opta por prote\u00ednas en polvo sin sabor y a\u00f1ade fruta.<\/li>\n\n\n\n<li>MyProtein y Bulkpowders en el Reino Unido son baratos si buscas ofertas en la p\u00e1gina de inicio (hay muchas ofertas cada semana)<\/li>\n\n\n\n<li>Las comidas y refrigerios preenvasados son caros. Por ejemplo, una barra de prote\u00edna puede costar alrededor de 1 TP4T3; simplemente prep\u00e1rala con avena, fruta y mantequilla de cacahuete.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*No consumir inmediatamente despu\u00e9s de una sesi\u00f3n de entrenamiento de fuerza. Los alimentos antiinflamatorios pueden interferir con la adaptaci\u00f3n al entrenamiento de resistencia.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Si est\u00e1s entrenando para MMA, sin duda gastar\u00e1s una enorme cantidad de calor\u00edas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes calcular tus necesidades cal\u00f3ricas aproximadas por d\u00eda haciendo lo siguiente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comience por calcular su tasa metab\u00f3lica basal (TMB)&nbsp;<a rel=\"noopener noreferrer\" href=\"http:\/\/www.bmi-calculator.net\/bmr-calculator\/\" target=\"_blank\">aqu\u00ed<\/a><\/li>\n\n\n\n<li> Luego utilice la f\u00f3rmula de Harris-Benedict para calcular sus requerimientos cal\u00f3ricos, seg\u00fan sus niveles de actividad f\u00edsica:<\/li>\n\n\n\n<li> Si hace ejercicio de 1 a 3 d\u00edas a la semana, multiplique su TMB por 1,375<\/li>\n\n\n\n<li> 3-5 d\u00edas a la semana BMR x 1,55<\/li>\n\n\n\n<li> 6-7 d\u00edas a la semana BMR x 1.725<\/li>\n\n\n\n<li> Si tienes un trabajo f\u00edsico y entrenas la mayor\u00eda de los d\u00edas, BMR x 1,9<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mido 1,78 m, peso 90 kg y entreno unas 4 veces por semana. As\u00ed que mi requerimiento cal\u00f3rico ser\u00eda de 3060 calor\u00edas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Dieta y ejercicio bajo su propio riesgo<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si sus necesidades son de alrededor de 4.000 calor\u00edas, esta infograf\u00eda describe una dieta adecuada para la mayor\u00eda de las personas:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8808\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/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=\"Plan de dieta de 4000 calor\u00edas\" class=\"wp-image-8808\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Consiga ingredientes org\u00e1nicos si es posible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas verduras org\u00e1nicas, incluidas col rizada, espinacas y zanahorias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los pl\u00e1tanos son buenos para a\u00f1adir m\u00e1s calor\u00edas. Lava la piel y m\u00e9telos enteros (con piel incluida) en la licuadora (quiz\u00e1s tengas que partirlos o cortarlos varias veces antes).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tiempo<\/strong><\/td><td><strong>Comida<\/strong><\/td><td><strong>Ingredientes<\/strong><\/td><\/tr><tr><td>7:00 AM<\/td><td>Zalamero<\/td><td>Espinacas, col rizada, 2 pl\u00e1tanos, 1\/3 de zanahoria, prote\u00edna en polvo<\/td><\/tr><tr><td>10:30 AM<\/td><td>Mantequilla de man\u00ed sobre tostadas<\/td><td>Mantequilla de man\u00ed, tostada integral<\/td><\/tr><tr><td>12:00<\/td><td>Ensaladera gigante<\/td><td>1 aguacate, col rizada, queso, 1 huevo picado, lechuga, aceite de oliva<\/td><\/tr><tr><td>15:00<\/td><td>Batido de prote\u00ednas<\/td><td>30 g de prote\u00edna en polvo, 10 g de aceite MCT, 5 g de cacao en polvo<\/td><\/tr><tr><td>1 hora de pre-entrenamiento<\/td><td>1 pl\u00e1tano, 1 expreso<\/td><td><\/td><\/tr><tr><td>durante el entrenamiento<\/td><td>Bebida deportiva casera<\/td><td>500 ml de agua, 20-30 g de maltodextrina, una pizca de sal<\/td><\/tr><tr><td>post-entrenamiento<\/td><td>Batido post entrenamiento<\/td><td>50 g de prote\u00edna en polvo, 5 g de creatina, 15 g de linaza en polvo. Consumir el pl\u00e1tano aparte.<\/td><\/tr><tr><td>Cena<\/td><td>Bistec, batatas fritas<\/td><td><\/td><\/tr><tr><td>Merienda de la tarde<\/td><td>Un pu\u00f1ado de nueces pecanas<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#0007a3\">Ejemplo de plan de dieta para MMA<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">7 am \u2013 Batido<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Un pu\u00f1ado de espinacas<\/li>\n\n\n\n<li>Un pu\u00f1ado de col rizada<\/li>\n\n\n\n<li>1\/3 de zanahoria<\/li>\n\n\n\n<li>2 pl\u00e1tanos<\/li>\n\n\n\n<li>25 g de almendras molidas o media lata de leche de coco<\/li>\n\n\n\n<li>Prote\u00edna de c\u00e1\u00f1amo (20 g) o un pu\u00f1ado de semillas de c\u00e1\u00f1amo<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">10:30 a. m. \u2013 Panqueque o mantequilla de man\u00ed sobre tostada<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los mejores flapjacks caseros hechos con mantequilla de vacas alimentadas con pasto, avena y stevia y\/o miel cruda son<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La mantequilla de man\u00ed sobre tostadas es m\u00e1s sencilla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otros bocadillos convenientes incluyen barras de nueces.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">12pm \u2013 Avena nocturna o una ensalada grande<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nuevamente, si necesitas aumentar tu consumo de calor\u00edas, la avena remojada durante la noche es una excelente opci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes comer f\u00e1cilmente entre 500 y 800 calor\u00edas de una sola vez sin sentirte demasiado hinchado o enfermo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Avena nocturna<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50- 100 g de avena<\/li>\n\n\n\n<li>una o dos cucharadas de mantequilla de man\u00ed<\/li>\n\n\n\n<li>2 cucharadas de almendras molidas<\/li>\n\n\n\n<li>un pu\u00f1ado de bayas de goji<\/li>\n\n\n\n<li>cucharadita de jengibre<\/li>\n\n\n\n<li>3 cucharaditas de cacao en polvo<\/li>\n\n\n\n<li>1 cucharada de miel cruda<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">15:00 \u2013 Batido de prote\u00ednas con aceite MCT<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal ser\u00eda que en este momento consumieras otra comida basada en alimentos integrales, pero si est\u00e1s trabajando eso podr\u00eda resultar dif\u00edcil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me gusta tomar un batido de prote\u00ednas casero alto en calor\u00edas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 g de prote\u00edna de c\u00e1\u00f1amo o suero<\/li>\n\n\n\n<li>10 g de polvo de linaza o aceite MCT<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Merienda pre-entrenamiento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aproximadamente 90 minutos antes me gusta tomar 10 g de bicarbonato de sodio en una taza de agua, ya que el bicarbonato de sodio (de grado alimenticio) tiene una serie de beneficios y aumenta la resistencia muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">45 minutos antes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 o 2 pl\u00e1tanos<\/li>\n\n\n\n<li>Un expreso<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Alternativamente, si quieres evitar la cafe\u00edna puedes probar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 mg de Ginkgo Biloba<\/li>\n\n\n\n<li>600 mg de Ashwagandha<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">El ginkgo y la ashwagandha son hierbas adapt\u00f3genas que reducen el estr\u00e9s y aumentan los niveles de energ\u00eda (en la mayor\u00eda de las personas). Son una alternativa saludable y beneficiosa a los estimulantes.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Durante el entrenamiento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bebida deportiva casera<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml de agua<\/li>\n\n\n\n<li>30 g de polvo de maltodextrina<\/li>\n\n\n\n<li>Una pizca de sal rosa<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Batido post entrenamiento<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Otro batido unos 15 minutos despu\u00e9s del entrenamiento.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g de prote\u00edna \/ o semillas de c\u00e1\u00f1amo<\/li>\n\n\n\n<li>1 pl\u00e1tano o 50 g de maltodextrina en polvo<\/li>\n\n\n\n<li>5 g de creatina<\/li>\n\n\n\n<li>10 g de polvo de linaza<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">17:00-19:30h Comida principal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dependiendo de cu\u00e1ndo termines el entrenamiento o si tienes un d\u00eda de descanso<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opte por cualquier opci\u00f3n que contenga carne o pescado org\u00e1nico, una variedad de verduras org\u00e1nicas y una fuente de carbohidratos como arroz o pasta.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">20:30 Merienda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Haz ejercicio si necesitas m\u00e1s calor\u00edas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si es as\u00ed, los frutos secos son una buena fuente de calor\u00edas, prote\u00ednas y grasas saludables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las nueces pecanas, las avellanas, las semillas de calabaza y los cacahuetes son bastante sabrosos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n puedes agregar algunas bayas de goji para hacerlo un poco m\u00e1s sabroso.<\/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 has-text-align-center has-text-color\" style=\"color:#a30500\">Plan de dieta de MMA con un presupuesto limitado<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tiempo<\/strong><\/td><td><strong>Comida<\/strong><\/td><td><strong>Ingredientes<\/strong><\/td><\/tr><tr><td>7:00<\/td><td>Zalamero<\/td><td>Espinacas, col rizada, 2 pl\u00e1tanos, 1\/3 de zanahoria, prote\u00edna en polvo<\/td><\/tr><tr><td>10:30<\/td><td>Mantequilla de man\u00ed sobre tostadas<\/td><td>Mantequilla de man\u00ed, tostada integral<\/td><\/tr><tr><td>12:00<\/td><td>Avena nocturna<\/td><td>100 g de avena, 15 g de mantequilla de man\u00ed, 15 g de miel, 15 g de polvo de ar\u00e1ndano org\u00e1nico, 5 g de semillas de ch\u00eda, un pu\u00f1ado de gojis<\/td><\/tr><tr><td>15:00<\/td><td>Batido de prote\u00ednas<\/td><td>30 g de prote\u00edna en polvo, 10 g de aceite MCT, 5 g de cacao en polvo<\/td><\/tr><tr><td>1 hora de pre-entrenamiento<\/td><td>1 pl\u00e1tano, 1 expreso<\/td><td><\/td><\/tr><tr><td>durante el entrenamiento<\/td><td>Bebida deportiva casera<\/td><td>500 ml de agua, 20-30 g de maltodextrina, una pizca de sal<\/td><\/tr><tr><td>post-entrenamiento<\/td><td>Batido post entrenamiento<\/td><td>50 g de prote\u00edna en polvo, 5 g de creatina, 15 g de linaza en polvo. Consumir el pl\u00e1tano aparte.<\/td><\/tr><tr><td>Cena<\/td><td>Arroz frito verde primavera y huevos*<\/td><td>3 huevos (batidos), 1 cucharada de aceite vegetal, ajo, arroz, salsa de soja<\/td><\/tr><tr><td>Merienda de la tarde<\/td><td>3 Tortitas de avena o tortas de arroz<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Los alimentos econ\u00f3micos para quienes tienen un presupuesto limitado incluyen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arroz<\/li>\n\n\n\n<li>Papas<\/li>\n\n\n\n<li>frijoles<\/li>\n\n\n\n<li>Papas<\/li>\n\n\n\n<li>Avena\/Avena<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Pl\u00e1tanos<\/li>\n\n\n\n<li>Huevos<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Manteca de cacahuete<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Considere usar infusiones de hierbas para obtener micronutrientes adicionales. T\u00e9 verde, t\u00e9 griego de monta\u00f1a, etc.<\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mma-diet-plans-sheet1.pdf\">Descargue planes de dieta en formato PDF aqu\u00ed<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-blue-color has-text-color\">Suplementos para MMA<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">En primer lugar, aseg\u00farate de tomar muchos antiinflamatorios naturales para facilitar la recuperaci\u00f3n. \u00dasalos aproximadamente una hora despu\u00e9s del entrenamiento si es posible, especialmente si has estado entrenando.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Antiinflamatorios saludables<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00farcuma con pimienta negra \u2013 o Meriva Curcumin si tienes mucho dinero<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jengibre (org\u00e1nico)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jugo de cereza \u00e1cida<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boswellia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Suplemento de aceite de pescado con alto contenido en EPA o Omega 3<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementos para mejorar la resistencia<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bicarbonato de sodio de grado alimenticio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta-alanina<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La taurina es buena para prevenir el bombeo muscular del antebrazo. Sin embargo, no la tome al mismo tiempo que la beta-alanina, ya que compiten entre s\u00ed por su absorci\u00f3n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementos que pueden ayudar a tu cerebro<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El hongo melena de le\u00f3n puede aumentar la neurog\u00e9nesis en el hipocampo. \u00a1Esto probablemente sea bueno si est\u00e1s dando golpes a la cabeza durante el sparring!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"406\" height=\"1114\" data-attachment-id=\"8858\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/01\/11\/dieta-de-los-boxeadores\/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=\"Suplementos para el boxeo\" class=\"wp-image-8858\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" style=\"color:#a31800\">Adapt\u00f3genos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Considere un adapt\u00f3geno como el ginseng, la ashwagandha o la rhodiola rosea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pueden reducir el estr\u00e9s, los niveles de cortisol y reforzar el sistema inmunol\u00f3gico cuando estamos agotados por un entrenamiento duro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudiar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29325481\" target=\"_blank\" rel=\"noopener noreferrer\">aqu\u00ed <\/a>sobre Rhodiola Rosea para el estr\u00e9s<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estudiar <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19016404\">aqu\u00ed <\/a>sobre Rhodiola Rosea para la fatiga<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Otros suplementos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ALCAR: excelente para la concentraci\u00f3n y la energ\u00eda (puede causar malestar gastrointestinal y problemas a largo plazo, pruebe con una peque\u00f1a cantidad al principio)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesio: para la tensi\u00f3n muscular, pero evite el \u00f3xido de magnesio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zinc, \u00e1cido D asp\u00e1rtico, Tongkat Ali, Ashwaghanda: para la testosterona, al menos un aumento muy peque\u00f1o, pero puede hacerte sentir muy bien y con ganas de entrenar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Otros art\u00edculos de inter\u00e9s:<\/strong><\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Vea nuestra publicaci\u00f3n de blog sobre \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/29\/cetosis-dirigida-para-mma\/\">Dieta cetog\u00e9nica dirigida a MMA<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color has-background wp-block-paragraph\" style=\"background-color:#a30000\">Vea nuestra publicaci\u00f3n sobre un \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/01\/11\/dieta-de-los-boxeadores\/\">Dieta y plan de alimentaci\u00f3n del boxeador<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>For Making weight for a fight see this article Last updated &#8211; March 6th, 2025 MMA Diet Plan Summary *Don&#8217;t consume immediately after a strength training session. Anti-inflammatory foods can interfere with the adaptation to resistance training. If you are training for MMA, you will no doubt be expending a huge amount of calories. You [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-9384","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Diet Plan \u22c5 on a budget (.pdf) [2025] - 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\/es\/planes-de-dieta\/plan-de-dieta-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Diet Plan \u22c5 on a budget (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"For Making weight for a fight see this article Last updated &#8211; March 6th, 2025 MMA Diet Plan Summary *Don&#8217;t consume immediately after a strength training session. 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Anti-inflammatory foods can interfere with the adaptation to resistance training. If you are training for MMA, you will no doubt be expending a huge amount of calories. 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See below for some example diet plans. written by Drew Griffiths- Nutritionist - BSc (First Class Honours) in Sport & Exercise Science, MSc Exercise & Nutrition Drew has a first class degree in sport\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400 2x"},"classes":[]},{"id":412,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/","url_meta":{"origin":9384,"position":1},"title":"Nutrici\u00f3n","author":"Dave","date":"abril 16, 2013","format":false,"excerpt":"MMA Nutrition Tips All things MMA Nutrition related, including this free ebook. \u00a0 MMA Nutrition Articles MMA Recovery The A to Z of Vitamins & Minerals Carbohydrates & MMA What are the Essential Amino Acids? How to Lose Weight Paleo Diet for MMA Paleo Diet for Beginners Herbs for MMA\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":938,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/","url_meta":{"origin":9384,"position":2},"title":"MMA Recovery Methods [Updated  2025] (1 Amazing Free Hack)","author":"Dave","date":"diciembre 2, 2013","format":false,"excerpt":"Train like thunder, recovery like lightning\u00a0\u26a1 Adapt to training & become a better fighter by improving your recovery from MMA training sessions. Written by Drew Griffiths (BSc, MSc) *Diet & Exercise at your own risk. Article is for informational purposes only* Watch this video, or read below! https:\/\/youtu.be\/itIE1ISTr8I Train MMA\u2026","rel":"","context":"Con 7 comentarios","block_context":{"text":"Con 7 comentarios","link":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/#comments"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/03\/received_1385627988743725.jpeg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":3706,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/libro-gratuito-sobre-nutricion-para-mma\/","url_meta":{"origin":9384,"position":3},"title":"Libro de nutrici\u00f3n deportiva de MMA GRATIS en formato PDF","author":"Dave","date":"febrero 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":"Entrada similar","block_context":{"text":"Entrada similar","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":486,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/los-5-mejores-suplementos-para-mma\/","url_meta":{"origin":9384,"position":4},"title":"Los 5 mejores suplementos para MMA","author":"Dave","date":"junio 29, 2013","format":false,"excerpt":"These are my top 5 MMA supplements; it's very subjective, so many people might not agree, but here goes: 1. Taurine This stuff is amazing for preventing a muscle pump. When this happens in grappling, your grip strength just vanishes. This can be a big problem if you are carry\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"mma supplements","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/mma-fight.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4523,"url":"https:\/\/blackbeltwhitehat.com\/es\/resenas-de-suplementos\/","url_meta":{"origin":9384,"position":5},"title":"Rese\u00f1as de suplementos","author":"Dave","date":"mayo 13, 2016","format":false,"excerpt":"Sports Nutrition should be virtually the same as healthy nutrition. For too long, sports nutrition has focused on the time-window before, during & after training & competition. However, an athlete's diet throughout the day is equally, if not more important. Whilst a diet should be based on organic, whole-foods, in\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/9384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=9384"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/9384\/revisions"}],"predecessor-version":[{"id":15828,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/9384\/revisions\/15828"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/4526"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=9384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}