The Energy Expenditure
in the Game of Fighting
Mixed Martial Arts
(MMA) is one of the most challenging sports in the world. MMA fighters need
strength, speed, endurance, and explosive strength... and these are all linked
to nutrition. When it comes to macronutrients, carbohydrates are popularly
misrepresented or dismissed. Many fighters try to cut carbs to 'stay lean, '
but cutting carbohydrates leads to problems when the energy system is
challenged. Carbohydrates are not just a dietary component - they are the fuel
propelling every punch, takedown and every explosive movement in the cage.
The Physiology of
Carbohydrates and Energy Production
Carbohydrates are the
body's primary fuel source. They are broken down and utilised in the form of
glucose (blood sugar) and stored in the muscles and liver as glycogen. During high-intensity
activity - such as MMA training and competition - glycogen serves as the
immediate energy substrate due to a quicker energy output. With adequate
glycogen stores, a fighter can unleash explosive movements indefinitely. After
a fighter exhausts glycogen, they are likely to experience fatigue, an inability
to react, and reduced performance. Simply put, carbohydrates are what make the
difference between a fighter who looks fatigued in round two and the fighter
who is strong and delivers a finishing performance in round three.
Anaerobic Energy:
Carbohydrates and Short Explosiveness
MMA is all about short,
high-intensity bursts; be it explosive shots, quick striking combos, or
powerful escapes; all are dependent on the anaerobic energy system, which
primarily relies on muscle glycogen. Unlike fat, which takes time to burn and
requires oxygen, carbohydrates are available to fuel energy immediately. This
is why fighters training without sufficient carbs in their body often feel
lethargic and weak when performing drills of explosive movements. The body's
ability to produce ATP (adenosine triphosphate, the energy currency in the
body) becomes limited without adequate glycogen. With good carb fueling, you
will have every short, explosive burst backed by high-powered and instantaneous
energy.
Carbs and Endurance:
The Key to Lasting the Full Fight
While explosive power
wins moments, endurance wins fights. In MMA, fighters compete with bouts
lasting up to 25 minutes and under constant physical fatigue. Carbs take centre
stage again here. As the fight progresses, your body jumps back and forth
between aerobic and anaerobic systems, both of which depend on glucose as fuel.
Studies have also shown that athletes who maintain higher levels of glycogen
can sustain higher levels of intensity for longer. So, when you consistently
consume carbs, not only do you have enough fuel to get a burst of energy, but you
also prevent the crash that usually comes with prolonged physical effort.
Fighters who prepare properly and supplement/load carbs before and during
(depending on events and dietary restrictions) are often able to maintain a pace
and intensity of power throughout the rounds.
Carbohydrate Timing:
When Fighters Should Consume Them
The timing of
carbohydrate consumption is almost equally as important as the amount consumed.
Timing the right carbohydrates can improve energy availability and recovery
significantly.
Before training/fight:
Complex carbohydrates (like oats, brown rice, sweet potatoes) should be
consumed 3-4 hours before training or a competition to reload glycogen stores.
A small snack of simple carbohydrates shortly before (like a banana or sports
drink) can also assist in providing a boost of energy.
During training: For
the longer and more intense sessions which exceed 90 minutes, the use of a
sports drink or energy gel may also assist in sustaining desired performance.
After training:
After exercise, the immediate recovery window of 30 minutes is essential.
Consuming fast-digesting carbohydrates with protein during this period can help
to replenish glycogen stores while assisting with repairing muscle tissue more
efficiently. This minimises the likelihood of the fighter losing intensity
across training sessions.
Carbohydrate Management
in Weight Cutting and Recovery
Weight cutting,
although controversial, is a common practice in MMA. Fighters often cut
carbohydrates leading into a weigh-in, as glycogen binds to water; every gram
of glycogen binds with several grams of water. Carbohydrate reloading takes on
a unique importance once the fighter has made weight. Refuelling with the
proper amount of carbohydrates will restore glycogen after making weight and
rehydrate the muscles, returning explosive power and increasing stamina for
fight night. If fighters do not properly reintroduce carbohydrate, they may
enter the cage dehydrated and depleted of energy, which can negatively impact
performance and increase injury risk. Carbohydrate management is the secret
weapon in successfully rehydrating and restoring energy.
Selecting Appropriate Carbohydrates
for MMA Fighters. Not all carbohydrates are equal. It all revolves around
pacing and reactive carbs based on the training cycle and training phase of
complex or simple carbs.
Complex Carbohydrates:
Foods like oats, brown rice, quinoa, sweet potatoes, or whole grains are good
sources of complex carbohydrates, which gradually break down to provide energy
for a sustained period while reducing blood sugar spikes. This form of
carbohydrate would be suggested for a pre-training meal or be included in a
more general diet to provide sustained energy for a longer period.
Simple Carbohydrates:
Foods such as fruit, honey, or sports drinks are potential simple carbohydrates
that are a more rapid source of energy. Simple carbohydrates can be consumed
during or shortly after a training session involving higher levels of intensity
than when the energy from a complex carbohydrate would be available. It is also advisable for fighters to minimise
or avoid refined sugars or processed foods that will spike energy levels and
then result in suppressed energy levels. Carbohydrate sources that are clean
and good sources of nutrition will remain balanced while providing sustained
energy for training and will support recovery.
A Real Life Example:
Carbohydrates in a Fighter’s Day
Let’s take a look at a
day in the life of a professional MMA athlete: a morning strength session, an
afternoon session of striking drills, and evening practice with an advanced
grappling class, or a partner drilling session. Without carbohydrates, our fighters
would quickly deplete the muscles’ glycogen stores, resulting in fatigue for
the remainder of the day. A reasonable meal plan might look something like oats
and fruit for breakfast, rice and chicken for lunch, and perhaps a banana
smoothie before evening practice. This ensures the body is constantly replenishing
glycogen for energy. Again, by the end of the day, a carbohydrate-protein
recovery meal like sweet potatoes and salmon allows for faster recovery for the
next training day. This is a reasonable example of how carbohydrate timing and
carbohydrate type can work together to sustain elite-level performance.
Carbohydrates Are the
Fuel for the Fighter
In Mixed Martial Arts
(MMA), power and endurance break down to one word — energy. And, energy comes
from carbohydrates. Whether it is throwing a knockout punch, sprawling to
defend a takedown, or grinding through a final round, carbohydrates make the
difference between running out of gas and finishing strong. Fighters who
understand how to fuel their training with carbohydrates, and at certain times
in the training day, create a tremendous advantage over their opponents who do
not. Carbohydrates are not the enemy.