UFC lightweight George Sotiropoulos has crafted his own salad he eats three times a day, every day. Is it the magic formula for cage domination or is it simply a -load of wet lettuce?
Like any high-performance vehicle, the fuel that goes into a fighter’s gas tank is as important as the horsepower under the hood.
Yet where a growing number of elite-level mixed martial artist’s dietary requirements are met by the expertise of dedicated chefs or nutritionists, UFC lightweight George Sotiropoulos’ menu is a simple one of his own creation: the ‘Sotiropoulos Salad.’
A solitary meal that, aside from a few over-the-counter multi-vitamins and protein supplements, George has happily tucked into three times a day, seven days a week, 365 days a year since 2009.
“Over the years I had a very low-carb high-protein diet but there was no fiber in my diet and it was very restrictive,” says George of his decision to adopt a unique eating habit.
“I didn’t feel I was being fulfilled with what I was eating and I had some health problems, nothing major, along the way from a lack of eating certain foods. Over the course of time I’d also seen documentaries on healthy eating (George cites 2008’s The Beautiful Truth as having a profound effect on his change in diet) and the way we evolved as humans is we eat a lot of fruits and vegetables and these were things I’d eliminated to keep my target weight.
At the same time I was sick of eating the same simple meal, rice and chicken, that I decided I needed variety.”
So, what goes into a Sotiropoulos Salad exactly? “It’s a secret. I can’t share it. You know what, I just called it a ‘secret salad’ as kind of a joke but now that people have an interest in it I’m gonna keep it a secret because it’s kind of funny!” laughs George of the salad’s culinary debut on ESPN’s Aussies Abroad that evoked much intrigue.
Whilst George does confess that it contains, “basic combinations of boiled rice, grilled chicken, lettuce, tomato and natural dressing like balsamic vinegar.” It is a dish he clearly holds dear to both his heart and his taste buds. “Basically a plain salad is pretty boring so I started adding ingredients and it started tasting better and better until I got to the point now that it tastes so good that it’s all I eat.
It makes me feel good, it tastes good, it’s fresh, it’s crisp and it drives me crazy eating it. That’s how good it is... It’s like my Scooby Snack!”
Aside from the apparent feel-good factor of munching down on his favorite dish every mealtime, the salad has also been influential in helping George with every fighter’s least favorite pastime: cutting weight. “I’m basically eating healthy calories so when it comes time to cut weight, whatever weight needs to be reduced, it comes off really quick. At the same time I’m eating such good food that I feel content, I don’t feel like I’m starving myself.”
In an era where dietary trends come and go as quickly as Anderson Silva title contenders, what is evident is this isn’t just a phase, but a lifestyle change that will stay with George long after his fighting career. He adds: “Even after I fight, I absolutely crave this food!”
DOES IT WORK?
Trevor Bedding is a certified, independent, sports nutritionist since 2002 and has worked with a number of top-level athletes in powerlifting, rugby, athletics and MMA.
Here he gives his breakdown of some of the Sotiropoulos Salad’s key ingredients
Chicken
“This is a very lean piece of meat that is high in muscle-building protein and vitamin B but very low in fat (if you don’t eat the skin).
When choosing chicken it is crucial to go for free range or organic free range. Hens that are allowed to eat grass will contain omega 3 which is an essential fatty acid proven to support fat loss.”
Tomatoes
“High in vitamin C, which helps support the immune system that takes a real battering during training and fighting, tomatoes are also a diuretic (increasing the rate of urination) and therefore help eliminate toxins.
The lycopene (a carotene and carotenoid pigment from which tomatoes get their rich red color) also supports heart health and the fight against cancer.”
Lettuce
“A standard iceberg is mainly water and not particularly nutrient rich. However, if you opt for a Romaine lettuce it packs a huge punch of vitamins A and C, as well as iron and calcium. The darker the leafy greens and vegetables, the higher the vitamin, mineral and photochemical content.”
Rice
“Favored choice for most athletes due to its high carbohydrate content which yields excellent energy levels for training and fighting. However, due to its refinement, white rice breaks down in the body very quickly. This is fine after training when recovery needs to be quick, but it is not ideal when the body needs a slow release of energy for long training sessions. Brown or wild rice should be the preferred choice at all meals other than after training or fighting.”
Cucumber
“Contains folic acid, minerals and prevents water retention, which is good in reducing swelling. Cucumber also contains silica, a trace mineral, which contributes to strength of connective tissues.
Eaten with the skin on, cucumber is also a source of vitamin C.”
Balsamic Vinegar
“Full of antioxidants that go around mopping up free radicals which are produced during hard exercise and can cause cell damage within the body. Balsamic vinegar also contains good levels of iron, calcium, potassium, manganese and magnesium.”
THE VERDICT
“As George’s salad is so clean and free of additives, preservatives, sugars and other chemicals, it does not disrupt the body’s own balanced chemistry, which can cause tiredness, fatigue, mood swings and hyper activity. Whilst I have not come across such a unique and regimented diet from a top athlete, overall this is a good diet – if lacking in fruit somewhat – that includes many macro and micro nutrients and hits hard for energy, growth and recovery.”
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