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Fueling your body with the right balance of nutrients is crucial for success in any physically demanding sport, and MMA is no exception. Whether you're training for a fight or recovering from a grueling session, your diet plays a major role in how well you perform and build muscle. In this guide, registered dietitian Stephanie Small breaks down the importance of each macronutrient—protein, carbohydrates, and fats—and explains how MMA athletes can use them to maximize strength, muscle growth, and endurance. Get ready to learn how the right nutrition can give you the edge in the cage.
1. What are the key macronutrients for muscle growth, and in what proportions should I
be consuming them?
The key macronutrients for muscle growth are protein and carbohydrates. Protein is the most
important for muscle repair and growth, as they are the primary building blocks for signaling the
muscle building process and the actual structural components in muscles. Carbohydrates
provide the energy you need to train hard, and we know that training itself is the primary
stimulus for muscle growth.
2. How much protein should I consume daily to maximize muscle growth? Are there
specific sources of protein that are better for building muscle?
To maximize muscle growth, aim to consume 1.6 to 2.2 grams of protein per kilogram of body
weight (or 0.7 to 1.0 grams per pound) daily. High-quality protein sources such as eggs, dairy,
poultry, fish, and plant-based options like tofu, lentils, and beans are excellent.
3. What role do carbohydrates play in a muscle-building diet, and how should I time carb
intake around workouts?
Carbohydrates are crucial for fueling your workouts and replenishing glycogen (aka stored
carbohydrates in the muscle) stores, which helps with recovery and muscle growth. Before a
workout, consume easily digestible carbohydrates like fruits, oats, or rice to fuel your training.
After a workout, prioritize carbohydrates plus protein to restore glycogen and aid muscle
recovery.
4. How important are fats in a muscle-building diet, and what types of fats should I
prioritize?
Fats are essential in a muscle-building diet because they support hormone production (including
testosterone and estrogen, both which plays a role in muscle growth), overall health, and
energy needs. Aim to get 20-30% of your daily calories from fats. Prioritize healthy fats like
omega-3s from fatty fish (e.g., salmon), avocados, nuts, seeds, olive oil, and flaxseeds. Limit
saturated fats and avoid trans fats to maintain heart health. These are going to be the fats
commonly found in processed food product such as baked goods, fries, pizza, and processed
meats (e.g., bacon, deli meat)
5. Should I be eating more frequent meals or larger portions to add muscle mass
effectively?
Spreading protein intake across 3-6 meals or snacks that contain protein throughout the day
may be more effective in stimulating muscle protein synthesis consistently. I don’t see a benefit
of 3 vs 6 per day, so it is what fits best with your schedule. With 1-2 meals per day, it is
significantly harder to consume adequate protein, stay fueled through out the day, and muscle
protein synthesis is not optimized.
6. How does hydration impact muscle growth and recovery, and how much water should I
aim to drink daily?
Hydration aids in muscle growth because it supports nutrient transport and general muscle
function. Dehydration can impair performance and recovery. Aim for at least 3-4 liters (about
100-130 ounces) of water per day. This can increase or decrease based on the amount and
intensity of training, total body size of the athlete, sweat rate, and temperature.
7. What are some good pre- and post-workout meals or snacks that can help with muscle
recovery and growth?
Pre-workout meal: Focus on carbs and protein to fuel your workout. Examples: oatmeal
with a banana and whey protein or chicken with rice and veggies. It should be a meal
that you are comfortable with and you know that doesn’t upset the stomach.
Post-workout meal: Prioritize protein and carbs for recovery and muscle growth.
Examples: a protein shake with a banana or a lean steak with sweet potatoes. Aim to
consume 20-30 grams of protein and 50-60 grams of carbohydrates post-workout for
optimal recovery.
8. Are there specific micronutrients (like vitamins and minerals) that play a critical role in
muscle growth?
Yes, micronutrients like vitamin D, calcium, magnesium, and zinc play important roles in muscle
function, recovery, and growth. Vitamin D and calcium support muscle contractions. Magnesium
aids in muscle relaxation and energy production. Zinc supports recovery and testosterone
production. Meeting your dietary needs with these micronutrients can be accomplished by
consuming lean red meat, dairy, and a wide variety of fruits and vegetables.
9. How should my diet change if I’m trying to gain muscle without adding much body fat?
To gain muscle while minimizing fat gain, you should be in a slight caloric surplus (about 200-
300 calories above maintenance). Prioritize lean protein sources and time your carbohydrate
intake around workouts for better energy utilization. Monitor your progress closely and adjust as
needed, focusing on nutrient-dense foods rather than trash calories.
10. What’s the best way to calculate the number of calories I need to eat to support
muscle growth without overeating?
Start by calculating your Total Daily Energy Expenditure (TDEE), which accounts for your basal
metabolic rate (BMR) and activity level. Once you have your TDEE, add 200-300 calories for a
slight surplus to support muscle growth. Monitor your progress by tracking body weight, strength
gains, and measurements to ensure you're gaining muscle without too much fat. Adjust as
needed based on results.
Protein for Recovery and Muscle Repair: Georges St-Pierre’s Fight Camp Strategy
One of the most successful fighters in MMA history, Georges St-Pierre, was known for his incredible work ethic and his scientific approach to training. In interviews, GSP often credited his recovery and muscle repair to a high-protein diet. During his fight camps, he would consume lean proteins like chicken, fish, and eggs after every training session. GSP’s nutritionist made sure his protein intake was consistently high to aid muscle recovery after his intense wrestling and striking sessions. This allowed him to stay injury-free and perform at his peak, especially during his grueling title defense against Johny Hendricks at UFC 167.
For MMA fighters, protein is the cornerstone of recovery. Following a model similar to GSP’s, consuming 20-30 grams of protein post-workout helps repair muscle fibers and prepares your body for the next training session. Sources like eggs, chicken, and protein shakes can help fighters stay strong throughout a fight camp.
Carbs for Energy: Nate Diaz’s Plant-Based Approach
Nate Diaz is famous for his endurance and stamina inside the octagon. His marathon-like cardio, especially in his fight against Conor McGregor at UFC 196, is legendary. One of the key factors behind his ability to push the pace late in fights is his plant-based diet, which is rich in carbohydrates from sources like rice, quinoa, fruits, and vegetables. Diaz has talked about how these carbs fuel his long training sessions and keep his energy levels high, allowing him to recover quickly between rounds and keep his opponents on the defensive.
Carbohydrates are essential for MMA athletes to sustain high-intensity training. Fighters can follow Diaz’s lead by consuming easily digestible carbs before and after workouts to fuel their bodies for sparring sessions, strength training, and conditioning drills. Carbs also help replenish glycogen stores, which is crucial for recovery.
The Importance of Fats: Ronda Rousey’s Healthy Fat Diet for Hormone Balance
Ronda Rousey dominated the UFC Women’s Bantamweight division by finishing fights quickly, but her training required a diet that kept her body in optimal condition. In interviews, Rousey’s nutrition coach revealed that they made sure her diet included healthy fats like avocados, nuts, and fish to support hormone production and overall energy. This not only helped with her performance in the octagon but also in maintaining mental clarity and balance under the pressure of championship bouts.
Fats play a key role in hormone production, especially testosterone, which is essential for muscle growth and recovery in both male and female fighters. By incorporating healthy fats, MMA athletes can maintain their energy and mood during intense training camps, similar to how Ronda did throughout her reign.
Meal Frequency: Dustin Poirier’s Balanced Approach to Daily Meals
Dustin Poirier’s journey to becoming the interim UFC Lightweight Champion involved a disciplined diet. In interviews, Poirier has mentioned how he spreads his meals throughout the day to ensure his body has a steady stream of fuel. He typically eats five to six smaller meals a day, each packed with protein, carbs, and healthy fats. This approach helps him stay fueled for multiple training sessions while keeping his energy consistent throughout fight camp.
For fighters like Poirier, spreading meals across the day can keep muscle protein synthesis activated and ensure a steady supply of energy during fight prep. This is a strategy that helps fighters stay lean, build muscle, and optimize recovery without feeling too full or sluggish.
Hydration: Khabib Nurmagomedov’s Focus on Water Intake During Weight Cuts
Khabib Nurmagomedov, known for his undefeated record and dominance in the lightweight division, was also famous for his grueling weight cuts. To maintain his strength while cutting weight, Khabib’s team focused on keeping him well-hydrated during his training camps. Despite the restrictions of his weight class, he would drink plenty of water throughout camp to support muscle function and aid in recovery, only cutting water intake in the final days before weigh-ins.
Hydration is critical for MMA athletes, especially during intense fight camps where dehydration can lead to muscle cramps and poor performance. Fighters can take a page from Khabib’s playbook by staying hydrated throughout training, aiming for 3-4 liters of water a day to aid in recovery and muscle growth.
These examples showcase how top MMA fighters like GSP, Nate Diaz, Ronda Rousey, Dustin Poirier, and Khabib Nurmagomedov use macronutrients strategically to fuel their performance and recovery during fight camps. By adopting similar practices, MMA athletes can optimize their nutrition for maximum muscle growth and overall success in the cage.
Building a diet that supports your goals as an MMA athlete starts with understanding the key roles of protein, carbohydrates, and fats. By incorporating the right proportions of these macronutrients into your daily intake, you can fuel your workouts, recover faster, and ultimately see gains in muscle growth and performance. Following Stephanie Small’s expert advice, you can optimize your nutrition plan to achieve peak physical condition while staying healthy and energized. With the right macronutrient strategy, you'll be well on your way to becoming a more powerful and resilient fighter.
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