Issue 151

February 2017

Any elite fighter needs to train twice a day to ensure their body is prepared. They also need to have the right nutrition to make sure they’re in a condition to train effectively, every session.

Erika Sharp oversaw the nutrition of UFC athletes over the past two years as director of pro elite nutrition at EXOS in Phoenix, Arizona.

She worked with fighters including Cain Velasquez, Max Holloway and Kelvin Gastelum for a week at a time, who aimed to improve all aspects of their training practices.

They were given tailor-made plans to maximize performance during seven days of intensive, two-a-day training – much like they would be doing during the height of fight camp.

A solid approach to nutrition during your most intense days of preparation will not only keep you going through the day, but also aid your body’s restoration so you can continue your career for longer.

Here, Sharp guides you through the basic structure for keeping an athlete optimally fueled through an intense day of training at EXOS, which you can apply to your day.

1: BREAKFAST

“Nothing crazy,” says Sharp, “but make sure they’re getting enough protein, a good fueling food that is carb-rich and some healthy fats.”

2: TRAINING FUEL

Sharp says: “We give them an essential amino drink to allow them to get all the building blocks for their recovery before they even start training.”

3: MORNING TRAINING

“Make sure they’re hydrating during training with water and electrolytes because they are going to be sweating quite a bit,” says Sharp.

4: POST WORKOUT

EXOS gives athletes a custom shake with whey protein based on body composition and carbohydrates (fruit) based on the demand of an athlete’s workout. Sharp adds: “We also give them a multivitamin and fish oil at this time.”

5: REST

Wait about an hour before lunch. Sharp says: “Time to split up, absorb and digest all their food.”

6: LUNCH

Sharp says: “Trying to get a lot of good colors on their plate and antioxidant-rich food.”

7: RECOVERY TIME

An hour or two for the cold tub, massage or just relaxing.

8: TRAINING FUEL

Not a pre-workout supplement. Sharp says a BCAA (branched-chain amino acid) supplement is also ideal.

9: AFTERNOON TRAINING

“It’s really important they’re maintaining hydration status, because that can really affect their performance – their agility, concentration and overall strength,” explains Sharp.

10: POST WORKOUT

Another helping of EXOS’ custom protein and carb shake.

11: DINNER

More quality nutrition for your last main meal of the day.

12: REST

Time to continue to relax, hydrate and recover.

13: SLEEP

“We recommend athletes don’t go to bed hungry and grab something if they need to,” says Sharp.

GRAB-AND-GO FOODS TO FIGHT HUNGER

“Maybe the demands of training were intense and their body needs even more food to recover and rebuild,” adds Sharp. Try these:

• Dried or fresh fruit
• Nuts (alternate raw and roasted)
• Tuna kits or packets
• Beef jerky
• Greek yogurt
• Cottage cheese cups
• Hard-boiled eggs
• Whey protein powder
• Aminos (essential or BCAAs)
• Pre-portioned natural peanut butter or hummus with fresh fruit, vegetables or whole-grain crackers.