Issue 141
May 2016
A tailored nutrition plan is the secret behind Patrick Cote’s Octagon revival
Patrick Cote has found a new lease of life in the UFC. The Montreal knockout artist’s 6-1 run in his last seven fights is the best he’s ever had in the Octagon and the not-so-secret behind his resurgence is his drop to 170lb.
The Canadian looks stronger, quicker and more powerful than ever – and that’s because he’s dropped the weight the right way.
“It’s all about nutrition,” Cote says. “It’s not easy because I love wine, I love food, I love enjoying life. I walk around 210-215lb when I’m not in camp, so when I’m in training I have to drop to about 190. I have a big frame, but when I started to work with my nutritionist. I was amazed by the knowledge I didn’t have. I was like, ‘Man, I was about to compete at this level and I didn’t know how to put good gas in my body so I’d feel 10 times better.’”
The man behind ‘The Predator’s career-changing nutrition plan is Jean-Francois Gaudreau. He has also worked with athletes including the UFC’s Valerie Letourneau and Olivier Aubin Mercier, pro boxers and NHL stars. Despite a long list of clients, he creates a menu that’s uniquely tailored to Cote’s body and training requirements for every fight.
“It‘s not special foods,” Cote adds. “I have to weigh everything and drink a lot of water. It’s all about the portions, what time you eat and understanding the best way to eat to assimilate the sugar and the protein. It’s a science.
“Even if you put s**t in your body, it’s crazy how the body can work very well, so can you imagine if you put good stuff in? It’s like an F1 racing car. I go to fight and I’m never nervous because I didn’t cheat in my diet. I’m going there in my best capacity for fighting.”
Time to change
The keys to Cote’s 170lb diet plan
Mistakes
“I was eating too much wheat, too many cereals. I took some tests to work out my intolerances and know exactly what is bad for me.”
Horse meat
“I can’t eat that any more. I’ll puke if I smell that. It’s the same with oatmeal. I ate so much in my life that now I can’t eat that any more. I like red meat, I like fish, and I like chicken. It’s all good protein.”
Temptations
“I love chocolate and I love wine. That’s what I miss the most. When I’m not in training camp I drink wine every day. But that’s OK. When I’m retired I’ll drink wine every day for 30 years, so it’s good (laughs).”
Supplements
“Patrick also takes proper supplements with his meals,” says Gaudreau. “They are tailored to him to ensure full recovery and performance: a multivitamin, omega-3, vitamin D, zinc, magnesium, BCAAs, glutamine, powder-based protein and a electrolyte sports drink to cut down dehydration.”
Tailor made
“Over the course of a week or month, The Predator’s training routines vary slightly, depending on his opponent,” says Gaudreau. “Every athlete has different nutrition needs and we need to listen to our bodies and take into account the amount training we do. The proper nutrition plans will support your body to victory.”
Predator power
Jean-Francois Gaudreau’s bespoke menu for Patrick Cote
Meal 1
Breakfast
Uncooked meats
• 1 cup vegetables
• 1 cup wild fruits
• ½ an avocado or
• 1 portion of unsalted nuts
Meal 2
Pre-training
• Lean protein: chicken or turkey
• 1 portion of unsalted nuts and wild fruits
Meal 3
Post-training snack
• Isolate-based protein shake
• Portion of fruits.
Meal 4
Lunch
• Red or white meat,
• 1-2 cups vegetables
• 1 portion of carbs: quinoa or sweet potatoes
Meal 5
Post-training snack
• Isolate-based protein shake
• 1 portion fruits
Meal 6
Dinner
• White meat or fish (Easier to digest in the evening than red meat)
• 1 portion vegetables
• 1 portion of carbs: sweet potatoes, quinoa or basmati rice
Meal 7
Pre-bed snack
• 1 portion unsalted nuts
• 1 portion vegetables
...
