Sports nutrition for combat sports

Combat sports, sports nutrition and muscle building go together...

In our time, the world of bodybuilding is evolving very quickly. It's a sport essentially based on aesthetics or the desire to stand out more than to truly develop better physical condition. On this point, young practitioners are mistaken and forget that practicing a sport with intensity requires rigor and solid knowledge. Diet, training, supplements, recovery are the essential areas for your success.

On the other hand, combat sports have probably become less popular than bodybuilding , because they benefit from less visibility. However, sports like karate , English boxing , MMA or Thai boxing have an exercise intensity just as high as bodybuilding. Obviously, combat sports are just as demanding in terms of practice as strength sports. From there, all the questions relating to training undoubtedly arise, but before that, that of the fighter's diet is essential.

Following the basic rules of sports nutrition is essential for combat sports

Perhaps strangely, bodybuilders often have a head start when it comes to mastering their sports nutrition in relation to combat sports practitioners. Intakes in carbohydrates for energy , proteins for muscle mass and strength development , fats for energy and the synthesis of androgen hormones. These basic nutritional rules are, however, rarely followed seriously enough by boxers, karatekas or judokas, even at the highest level. Indeed, the quality of meals is not always optimal in the world of combat sports. However, attaching a minimum of importance to the presence of micronutrients or to the balance of proteins, carbohydrates and lipids in the plates of fighters would promote sports performance. To this end, let us recall a few principles...
Carbohydrates are the primary energy source for fighters . Endurance, explosive strength, muscular power, or speed-strength cannot develop without sufficient carbohydrate intake. Favor sources of complex carbohydrates ( pasta, brown rice, quinoa, cereals, vegetables, fruits, legumes ) without excess fiber while avoiding simple sugars outside of meals. An optimal carbohydrate intake allows your body to benefit from better endurance, more power and muscle strength .

Protein nutrition helps maintain and grow your muscles

THE proteins are essential for maintaining and developing muscle mass. In combat sports, a protein intake equal to 25/30% of total calories could be an effective approach to strengthening muscles, maintaining explosive strength (kicks, punches), agility and the body's ability to withstand blows. In addition, proteins actively participate in post-workout recovery and possible injuries. Also, do not neglect the intake of mono and polyunsaturated fats ( vegetable oils, oily fish, eggs, etc. ) such as Omega 3 for the calories they provide and their role in synthesizing anabolic hormones from cholesterol.

How to combine bodybuilding and combat sports?

Most athletes use strength training to improve their performance. This is called muscle strengthening, which allows for an improvement in physical condition. In combat sports , appropriate strength training must be implemented, based on the objectives of each fighter . Naturally, the first element to take into account in combat sports concerns the weight category of the athletes, but it is always possible to gain muscle weight and lose fat, at least in the majority of cases, even if the margin for development is reduced.

Endurance, explosiveness, strength-speed and other muscular qualities must be developed by fighters

It will then be a question of determining the main muscular qualities to work on. This may first of all be a development of muscle mass and density, an increase in pure strength, muscular power , the criterion of speed strength or explosive strength, among other elements. In the context of an improvement in the muscular qualities of the fighter, boxer, karateka, judoka… The training method will therefore be as important as the exercises themselves.

As for the choice of these exercises, practicing the great classics like the bench press, push-ups and lateral raises for the shoulders will contribute to the development of muscular power for punches. Bicep curls, barbell curls or triceps extensions will also allow fighters to Gain strength , flexibility and explosiveness when these arm exercises are adapted to the combat sport practiced by the athlete. From there, it is up to your coach to suggest specific strength training exercises, in order to work on a specific aspect of muscle strengthening. Polyarticular exercises such as the squat, bench press or deadlift can help fighters gain strength by improving physical condition. Conversely, isolation exercises aim to accentuate the strength and explosiveness of the upper limbs (biceps, triceps and shoulder exercises).

Don't neglect leg strength training if you practice a combat sport

In the same way as for the arms, a training Specific training of the quadriceps, hamstrings and calves allows fighters to gain strength , speed of movement, relaxation and explosiveness. Squat exercises or jumps on a bench with load performed in plyometrics can constitute an adequate training base. The forward lunges will allow you to gain dynamism in the thighs but also in the glutes, muscles essential to the balance of the body of athletes. The leg extension machine will complement these exercises to accentuate the muscular dynamism of the quadriceps and their resistance to fatigue ( work of time under tension, plyometrics, etc. ).

Let's just say that to get the most out of your workouts and win in competitions, you need to consider that every detail counts, both on the muscular level itself (strength, dynamism, explosiveness, resistance, endurance, etc.) and on the nutritional level, as we briefly saw in this article. Targeted nutritional supplements will also help you achieve better results in the ring or on the mat...