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Building muscle mass without compromising endurance is a unique challenge for fighters, whose nutrition needs go beyond just strength gains. In this exclusive interview, registered dietitian Stephanie Small breaks down the best diet strategies for fighters aiming to build muscle, improve recovery, and maintain the energy needed for intense training sessions. Stephanie covers essential macronutrients, optimal food timing, and dietary strategies tailored to support muscle growth while fueling the demands of combat sports. Here’s a look at her key recommendations.
1. Key Macronutrients On Building Muscle Mass For Fighters Without Compromising Endurance
Stephanie explains that protein and carbohydrates work synergistically for muscle growth and energy maintenance. Protein is essential for muscle repair, with a recommended intake of 1.6–2.2 grams per kilogram of body weight. Carbohydrates, meanwhile, support glycogen stores needed for endurance. She advises combining both in a post-workout meal to maximize recovery and growth.
2. Balancing a High-Protein Diet with Carb Needs for Intense Cardio
Maintaining a balance between protein and carbs is crucial for fighters who require high endurance levels. Stephanie suggests including slow-digesting carbs like oats or sweet potatoes before training for sustained energy and faster-digesting carbs like fruit or rice post-training to replenish glycogen without extra calories. A 3:1 carb-to-protein ratio is often ideal, but should be adjusted based on body composition and endurance goals.
3. Best Protein Sources for Recovery and Growth
According to Stephanie, lean meats such as chicken, turkey, and fish provide high-quality, easily digestible protein. Dairy options like Greek yogurt and cottage cheese offer slow-digesting proteins, ideal for recovery. Vegan fighters can opt for plant-based proteins like soy, which support muscle growth and are highly digestible.
4. Types of Carbs and Timing Strategies for Energy Without Fat Gain
For optimal energy without fat gain, Stephanie recommends complex carbs like sweet potatoes, brown rice, and whole grains, especially when consumed away from training sessions. Before intense workouts, fighters may benefit from quick sources of carbs such as fruit, taken 30–60 minutes prior, to sustain energy during training.
5. Importance of Fats for Muscle Growth and Types to Prioritize
Healthy fats are essential for both muscle growth and cardiovascular health. Stephanie points to omega-3 fatty acids from sources like fish or chia seeds, which aid recovery and reduce inflammation. Monounsaturated fats, such as those found in olive oil and avocados, are also beneficial, particularly for fighters with intense cardio schedules.
6. Eating Frequency for Maximizing Muscle Gain and Recovery
To maintain a steady flow of protein and energy throughout the day, Stephanie recommends eating 4–6 meals. This frequency supports muscle protein synthesis, aiding both muscle gain and recovery, while helping manage hunger and cravings.
7. Recommended Supplement Stacks for Muscle Mass
Stephanie outlines several supplements that can help fighters build muscle, including:
Creatine: Known to improve muscle and strength gains, even during cardio-intense routines.
BCAAs or EAAs: Useful during training sessions to support muscle repair and prevent catabolism.
Beta-Alanine and Beetroot: These boost endurance and performance, particularly in high-intensity exercises.
8. Preventing Muscle Catabolism with Frequent Cardio
Stephanie stresses the importance of maintaining an adequate caloric intake to prevent muscle loss, especially with frequent cardio. She recommends consuming adequate protein in 4–6 meals per day to support muscle preservation even during intense training periods.
9. Role of Micronutrients in Supporting Muscle Growth and Energy
Micronutrients like vitamin D, magnesium, and B vitamins play critical roles in energy production and recovery. Iron and zinc are equally essential, with iron especially beneficial for fighters frequently engaging in high-intensity sessions, as it helps deliver oxygen efficiently to muscles.
10. Post-Workout or Pre-Sleep Snacks for Overnight Recovery
Stephanie suggests snacks that promote muscle recovery while fighters sleep. Options like cottage cheese or Greek yogurt provide casein, a slow-digesting protein, which can be paired with fruit for added energy. This helps support overnight recovery, setting the body up for the next day’s training.
Fight.TV & Registered Dietitian Stephanie Small Break Down Building Muscle Mass With Diet Building muscle mass while maintaining endurance requires a carefully crafted diet tailored to a fighter's unique needs. Stephanie Small’s expert advice offers a structured approach to balancing macronutrients, timing meals, and supplementing effectively. By following these science-backed nutrition strategies, fighters can build strength, enhance recovery, and sustain the energy levels needed for peak performance in the ring. Learn more at www.stephaniesmallcoaching.com
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