Issue 061

April 2010

Atkins, South Beach, Zone, Low GI and even Cabbage Soup are all forms of diet that people employ in a valiant attempt to lose excess pounds.  

Fighters are no different to the general population in that they’re subjected to media coverage of diets and are tempted to try them. Where fighters are different is that they have completely different demands to the typical sedentary lifestyle of Joe Public. Below, we’ll look through three of the more popular diets and assess their suitability and functionality for a fighter in training. 

Atkins diet

BASIC PREMISE: Dramatic reduction in carbohydrate intake so that the body metabolizes fat for energy. The body goes into ketosis, carbohydrate cravings subside and insulin levels stabilize. Approximately two thirds of calories come from fat and a majority of the remainder from protein.

LIKELY TO EAT: Meat and cheese.

UNLIKELY TO EAT: Pasta, rice, potatoes.

FOR A FIGHTER? One of the fundamental considerations for a fighter is getting enough fuel from food, for training and competition. Carbohydrate is the primary and preferred source of energy for the body, so eliminating it isn’t the greatest idea. The Atkins Diet may be useful for fat loss, but fighters need to consider fat loss AND performance.

Low glycemic index diet

BASIC PREMISE: Carbohydrate is ranked according to the increase in blood sugar levels it results in. Carbohydrate foods are ranked low, medium and high GI. The aim is to consume foods that are low / medium GI and have less impact on blood sugar levels. 

LIKELY TO EAT: Whole wheat rice, whole wheat pasta, porridge oats, sweet potato.

UNLIKELY TO EAT: White rice, white bread, doughnuts. 

FOR A FIGHTER? The premise of eating food that provides a sustained release of energy is a sensible one. Fighters may wish to have higher glycemic index foods immediately post training to refuel energy levels. One thing to be aware of with a glycemic index rating is that it’s not the be all and end all. For example, chocolate cake has a low GI as it has a high fat content. Clearly, chocolate cake isn’t a healthy food choice for a fighter – or anyone for that matter! Cooked carrots have a high GI. 

The zone diet

BASIC PREMISE: The diet should be made up of 40% carbohydrate, 30% protein and 30% fat. High GI carbohydrate should be avoided and 3 meals and 2 snacks create about 1,700kcal. The aim, like the GI diet, is to control insulin levels. The low calorie intake forces the body to use stored body fat for energy.

LIKELY TO EAT: Chicken breast, eggs, vegetables, avocado. 

UNLIKELY TO EAT: Doughnuts, bacon, white rice.

FOR A FIGHTER? The calorie intake is likely to be too low for a majority of fighters in training, so performance may suffer. With a calorie intake this low, a variety of fruit and vegetables would need to be consumed to ensure adequate vitamin and mineral levels. 

All of the above diets have pros and cons for different people; for a fighter it’s essential to never forget that performance comes before aesthetics. The general principles of the GI Diet and Zone Diet have application for a fighter, but can be modified to meet a fighter’s demands by increasing calorie intake and eating a wider variety of foods.  

Aiming to eat small, regular meals with a balance of carbohydrate, protein and good fats is a good starting point. Focusing on healthy, low / medium GI carbohydrates throughout the day (so no chocolate cake!) can be a next step. This, however, should be a change in lifestyle and not a ‘diet’. 

ASK THE EXPERT Q&A

Q: I travel a lot with work, and struggle to find decent food on the road. What kind of things could I take with me that won’t stink my car out?   

A: Ah, that rules fish out then! One method you can try is storing any snacks, which you think might smell, in a box; keep it in the trunk and eat outside of the vehicle. Failing that, meals such as chicken / turkey / beef and rice / pasta with vegetables shouldn’t smell too much if you don’t use a lot of seasoning. Typical cold options can be a little dull, but foods such as rice cakes are available in different flavors. You could add low fat cheese on top before you leave and store them in foil. Yogurts can be a good choice – although be careful not to drop it on your work clothes when eating it! Sports nutrition-wise, a piece of fruit with a protein shake, or a protein bar, provides convenient non-stinky options.