Issue 134
November 2015
Alliance MMA head coach Eric Del Fierro explains how his fighters replenish their lost fluids following a draining weight cut
A trip to the sauna to sweat excess water out of the system is common practice in MMA so an athlete can step onto the scale at weigh-ins having drained their bodies of as much fluid as possible. But at what cost?
Going to extreme lengths to dehydrate yourself can mean you’re unable to perform at your best the following night. It’s likely you’ll feel drained, your punches won’t have the same pop and your chances of exploding into a takedown are slim if your body hasn’t recovered properly.
That’s why it’s vital to replenish your reserves in the right way, and Eric Del Fierro, head coach at Alliance MMA in Chula Vista, California, reveals that one essential nutrient is the key to managing his fighters’ rehydration.
“The thing with cutting weight and cutting liquids out of your body and rehydrating is that it comes down to sodium,” he tells FO. “When you deplete your body of all this water and you try to top it back up, your cells are lacking sodium so you need to put sodium and nutrients right back into your cells, which helps them absorb water as fast as possible.
“Without sodium the cells don’t retain the water and you’re not rehydrating yourself. There’s numerous drinks and mixtures. The main thing is to hydrate nice and slow and absorb the right amount of sodium as well.”
Research in the Journal of Applied Physiology backs up Del Fierro’s advice, confirming the addition of sodium to a beverage significantly increased fluid retention. That means it will help you rehydrate faster and more effectively.
But it’s also important for
athletes to fight at an appropriate weight class. Attempting to cut too many pounds might mean it might not matter how
you try, a full recovery simply isn’t
possible.
“My rule of thumb is 10% of their bodyweight. What I mean by that is I want a 155lb fighter cutting no more than 15lb,” adds Del Fierro.
Despite his rule he adds some fighters may be able to push themselves further, depending on their body type. “It also has to do with your fat percentage and your muscle mass. Everybody is a little bit different. Each fighter needs to find
what works best for them.”
Harmed by H2O
Taking a large gulp from a bottle of water is the first thing gym-goers want to do during and after a hard session. Don’t overdo it though, because overhydration can lead to exercise-associated hyponatremia (EAH), which means the kidneys can’t excrete the excess water in the body. This can lead dizziness, nausea, and in some cases, lead to death.
Hot chocolate
44mg sodium
Vegetable juice
21mg sodium
Monster energy drink
75mg sodium
Stats based on 100g serving given by the USDA
Veggie strength
MMA nutrition guru Mike Dolce replies to your posts
Q. What advice have you got for vegetarians or vegans trying to build muscle?
A. It’s very difficult for vegans to excel in combat or strength sports when compared to an athlete without such restrictions, but not totally impossible. A completely vegan lifestyle will not provide all the nutrients needed to thrive and supplements will be necessary. Also, the search for plant-based foods can be exhausting in modern society and quite time invasive. I’m not against a vegan lifestyle for philosophical purposes, but it will be extremely difficult for most people to reach their combat sports goals.
Q. What foods should athletes avoid when dining out?
A. Nearly all of them! Truly, if you follow my principles, it will be very easy to make food choices when eating out. Don’t eat anything that isn’t real. Nothing that’s been fried. No desserts other than fruits. No soda or alcohol. Focus on lean proteins and green veggies while dining out, minimally prepared with all sauces and seasonings on the side. Add some rice, quinoa or potato to round out the meal and never compromise your career for a brief moment of social release.
Q. What advice would you give for meal preparation?
A. Plan everything in advance. Write all your meals down, each ingredient and the time of day you’ll be eating. Cook on Sunday for Monday, Tuesday and Wednesday. And cook on Wednesday for Thursday, Friday and Saturday. Cook in bulk and separate into Tupperware. It rarely takes me an hour to cook three days of meals, allowing me more time to rest and train.
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