Home Diet What is The Fighter Diet: Plan, Food List, Recipes, Reviews, and Results.

What is The Fighter Diet: Plan, Food List, Recipes, Reviews, and Results.

What is the fighter diet?

Nutrition, during the preparation for exercise, is different than any other time. It depends on two fundamental factors: whether the athlete has to grow body weight and muscle mass, or has to lose weight, especially fat mass.

Have you ever done or seen an MMA style workout (mixed martial art)? They do exhausting workouts based on techniques of Muaythai, boxing, wrestling, and of course Brasilian jiu-jitsu. They also go for functional and aerobic physical training with weights, unconventional tools, rope and running.

Massacre training, as every trainer and athlete thinks, is based on the fact that it is better to sweat a lot during training than to spit blood during a combat. An MMA fighter must train on multiple fronts to resist the opponent inside the cage, as MMA’s are made up of multiple combat disciplines.

As a rule, the workouts last at least a couple of hours between basic techniques, bags, hitters, sparring and simulations, and the athlete is prepared from every point of view. Inside the cage is not a joke, and you must excel at all points of view to go home in a good full condition. The duration of the training will obviously depend also on the intensity used. The technical training, always pushed, will last longer, and intense workouts will last less.

Training is important, but nutrition and integration are equally essential and fundamental. Nowadays a physical preparation as it should be, whether as a professional, amateur or simple amateur cannot ignore the speech feeding. Like any sportsman, even the MMA athlete must eat adequately to obtain excellent results in training and cages. Amateurs have seen some athletes who were definitely out of shape with many kilos of excess fat. The truth is that the training reaches the fighter up to a certain point; and then, the diet comes into play. Also, to be athletic, you need to eat correctly. This surely is not the Volumetrics diet plan.

The fighter diet’s guidelines

Unlike the dissociated diet, the daily protein requirement of the fighter diet is crucial and definitely essential to the success of a diet! For men, the food must rotate around the proteins without neglecting carbohydrates and fats that will be the “chaperones of the proteins.” Once you have set your meals with proteins, adding fats and carbohydrates will be a breeze.


An athlete of MMA should eat more than 2 grams of proteins per pound of body weight. This is because the weekly workouts are over four per week, for amateurs; and five for those who are serious and even six for professionals who sometimes double their sessions every day. The protein requirement index varies. During training, the muscle is disrupted; and, it is necessary to restore the protein reserves to provide new bricks to the human body useful for muscle growth. Say goodbye to Slim Fast diet pills.

Not all proteins are the same: some are digested easier and absorbed better than others. Egg protein and whey protein are better absorbed by the body. Moreover, fish, chicken and lean beef are some of the best proteins after egg proteins and indeed whey. Never eat raw egg whites like Rocky! This dietary system is surely not the Tyra Banks diet plan.


What are carbohydrates? They are simple molecules that, in turn, can form large or small molecules. During digestion, they are degraded into their simplest components to be absorbed by the intestine and pass into the bloodstream. What foods are rich in carbohydrates?

Carbohydrates are mainly found in bread, potatoes, pasta, rice and other cereals. Other foods created from cereals are equally abundant in carbohydrates: breakfast cereals, biscuits, and confectionery products. Even dried fruit and vegetables such as beans provide reasonable amounts of carbohydrates.

What is the importance of carbohydrates? They are the body’s main source of energy at the time of exercise. The more intense the exercise, the greater the contribution of carbohydrates.


Fats are nutrients essential in the diet. Cholesterol has often been blamed by media and nutritionists. Cholesterol is responsible for the testosterone building accountable for the increase in strength and muscle mass, 30% of the calories of your diet should be provided by these macronutrients, of course, there are good fats and bad fats for the diet. Trans fats are easy to spot because they are solid at room temperature. These fats should be avoided to prevent any health problems and because they are less effective than their healthier brothers.

Which Diet to choose to get fit and make the most of your workouts?

First of all, you should do a general check-up for your body, weight, fat percentage, weekly workouts to follow, personal training, and running.

Basically, a 30 days diet over a period of three months is at least obligatory for an amateur, to do things as it should without haste.

If you weigh 90 kg off-season and you have to make it 84 kg, your goal will be to be as strong as an athlete of 90 kg but with 5 or 6 kg of fat mass less. If you succeed in the goal, you will excel with a better breath and better condition. Try one day to go running with 6 or 7 kg on your shoulders; they can represent your extra pounds.

A bit of muscle is lost, but, if you make calls of STRENGTH with the classic basic exercises, THE FORCE REMAINS even with lower body weight. Do not do marathons in weight training, short half-hour workouts with bench press, Olympic explosive pulls, push presses and squats with sub-maximum weights for a few explosive reps. And of course, never forget your diet challenge.

Example of water intake in UFC fights: Drink 2.5 liters water / 100 grams of protein a day. One day before the match You must drink 75% less water and must be completely consumed 12-18 hours before the weight. This diet can be challenging for some: it is no Adele weight loss diet.

The Diet plan of the fighter diet

Here is a list of some of the possible problems associated with low protein intake in the diet:

  • Problems with sleep
  • Problems with concentration
  • Constipation or diarrhea
  • Chronic fatigue
  • Problems with the skin, nails and hair
  • Bone problems
  • Problems with emotional stability
  • Problems in gaining strength and increasing muscle mass
  • Consistent problems with muscular tension

Do not take all the protein needs in a few meals, as you will struggle to assimilate the macronutrients in a correct and exhaustive way, better to make small nutritious meals more frequently, so it is clear that snacks become basic. But at least, you will not have to worry about the Garcinia Cambogia diet.

This is an example of meal plan for a 84 KGs MMA fighter. This is not the same as sumo challenges.

  • breakfast: a cup of milk 250 ml with 30 grams of protein powder, 3 whole biscuits with peanut butter or 1 mozzarella + 1 grained touch (25 gr) + 2 apples + 9 hazelnuts or 2 toasts (60 gr. Bread wholewheat bread) and a green tea without sugar
  • Snack: sandwich with 50 gr of bresaola and veil of mayonnaise light or rice (50 gr) + 1 pear
  • lunch: pasta 80 g weighed raw + olive oil and parmesan or tomato sauce basil + 150 gr turkey or 150 gr tuna + seasoned salad + 2 fruits + 1 slice whole wheat bread 20 gr or fish 200 gr + rice 80 gr with oil and parmesan + salad seasoned
  • snack: Greek yogurt 200 gr or normal yogurt with amino acids peptides – 150 gr + 5/6 peptide tablets or 200 milk + 10g protein + small apple
  • dinner: chicken 175 gr red meat + mixed salad seasoned as desired at will
  • snack: 400 ml of warm milk

It’s just an example of a standard diet used by athletes of that weight category; from your calculations you will determine your needs, and you can use this example as a guideline.

In this diet, unlike the 500 calorie diet plan, it is important to have in the pantry protein powder, mozzarella, Parmesan, canned tuna, chicken breast, vegetables, fruit, peanut butter, hazelnuts, almonds, partially skimmed milk, yogurt, pasta, and rice.

The important thing is to follow a diet, not sacrificing, and that gives you energy for training; if you are too skinny without muscle, off-season do a cycle of mass with weights and robust power supply. No need for a Raspberry Ketone diet.

The fighter diet book recipe

This is one great smoothie that can be very beneficial and is a part of a diet book. It is the banana and oat smoothie


  • One glass of skimmed cow’s milk
  • Four tablespoons of yogurt
  • Four tablespoons of cottage cheese
  • 150-200 grams of banana
  • Three scoops of oats

Put the ingredients in the mixer and blend for 45-60 seconds looking at the consistency that the mixture takes. Drink it as soon as it is ready because the nutritional intake is greater when the ingredients are ingested fresh. This is a general indication, of course, you can make many variations as you wish.

For example, instead of cow’s milk, you can use soy or almond milk, which contains about 6g of protein per 236ml of product. Even if the protein intake is slightly lower than the product (8 g of protein per 236 ml of product), almond milk and soy milk are foods that do not contain cholesterol. In addition, instead of the cottage cheese, which is one of the most popular protein foods because it contains the casein that is a milk protein that lasts a long time; you can use the raw egg, which contains 5.5 grams of protein; or even peanut butter (two tablespoons of peanut butter contain between 7 and 8 grams of protein).