Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Combat Sports

Thread Tools Display Modes
Old 06-24-2008, 11:16 PM   #1
Anton Emery
Join Date: Sep 2007
Posts: 145
Default Eating and grappling/MMA

I am wondering what peoples' diets are like here who do a good deal of BJJ/grappling or MMA. I have been eating pretty much unmeasured Paleo for the last month or so, with occasional cheats on the weekends. My grappling performance really has not been so good lately, though it could be a variety of factors.

From my understanding grappling/MMA largely uses the glycotic energy system, though the ATP and oxidative systems are also used to some extent. So do we need more carbs than someone who is strictly O-lifting or Crossfitting? Should they be only Paleo approved carbs like sweet potatoes?

I seem to have no energy on the mat lately, and i think i need to start logging my diet so i can figure out what is going on. Part of it could be because i am not rolling as much as i used to. Lately its been 2 maybe 3 times a week as opposed to 4-5 times. I have been doing Crossfit 3 times a week in addition to grappling. I have plenty of energy for the Crossfit workouts, but for me i think at least for grappling no amount of conditioning replaces being on the mat.

Anyways, i would be interested to hear what others have to say about their eating. Strict Paleo, Zone, or buffet free for all?

Anton Emery is offline   Reply With Quote
Old 06-25-2008, 06:03 AM   #2
michael craddock
New Member
Join Date: Jun 2008
Posts: 2

I hear you bro... I started eating a Keto diet back in Jan, and had no problem training Muay Thai, but BJJ destroyed me...I have found what works best for me(at least for now) is Paleo with a few weekend cheats. Last night for example I rolled but had 8oz coconut milk, an apple and a small chicken breast 1.5 hours prior. I had plenty of gas in my tank(coconut milk has an insane amount of calories) only thing was it was over 100 degrees were we train so the heat fatigued us quick(my gi must've weighed 30 lbs when I left). I hope this help I have struggled with the right combination of foods for training, guess just try and see what happens, get it dialed in though before a tournament/ or fight.
michael craddock is offline   Reply With Quote
Old 06-25-2008, 06:18 AM   #3
Mark Bennett
New Member
Mark Bennett's Avatar
Join Date: Mar 2007
Posts: 38

Hi Anton,

I train a lot of BJJ and some MMA and have found that I just don't get enough energy from Strict Paleo or similar (even ramping up the fat and adding sweet potatoes etc). I have recently added some organic oats to my diet about 1 hour after training and have seen a major improvement in recovery and performance. I believe that it's about getting the balance right between health and performance. Are the oats the best food for my health? In my opinion no, but they certainly help with my performance, and performance certainly does not equate to health. A trade off if you like. Others may tell you that they can roll 7 days a week just fine on paleo/zone etc but we are all individuals so you will need to experiment some to find what works best for you. Black Box if you like. You also need to consider other factors i.e. overtraining etc as grappling just takes so much out of you in my opinion.

Hope this helps.

"To know things as they are is better than to believe things as they seem."
Mark Bennett is offline   Reply With Quote
Old 06-25-2008, 10:24 AM   #4
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

I have been on a strict zone diet prepping for a tourney. I posted in my log this morning that I am just exhausted. I have however already hit my target weight with 18 days to go. Before you start adding in CHO have you tried upping the fat intake. That is what I am going to tinker with over the next couple of days.

The biggest thing that I have done pre-grappling to change my performance is to start sipping a Gatorade (loaded with sugar and CHO I know, sometimes I drink a G2 depending on how I feel) at 4:00 PM on the days I train in the evenings. That has helped me enormously make it through 2 classes and grappling. It has been quite hot here in FL so I am totally with you on the sweat deal.

Immediately after training I stop at a 7/11 and grab a 16 OZ chocolate milk and a zone bar. I will eat and drink those along with a 32 oz water on the drive home. Once I am home I will eat an additional meal depending on the way I feel.

Hope this helps. I don't know what part of the country you are in but working out in the heat will sap all the energy out of you no matter what you ate or how often you have trained, especially if it has just recently gotten very hot.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

Derek Simonds is offline   Reply With Quote
Old 06-25-2008, 12:24 PM   #5
Anton Emery
Join Date: Sep 2007
Posts: 145

I am in Oregon but am from Florida, so i can understand how hot it gets there for you, especially with the gi.

Thanks for the info everyone. I may look at adding in some more whole, unprocessed carbs to my diet.

Anton Emery is offline   Reply With Quote
Old 06-25-2008, 12:26 PM   #6
Chuck Kechter
Join Date: Oct 2006
Posts: 103

Definitely journal your food... You might be surprised what, and how much you are, or aren't ingesting.

And, anecdotally, not one of the athletes I train/work with has done well on a ketogenic "diet," especially during more intense grappling cycles.
Very Respectfully,
Chuck Kechter

"Who cares if your "deadly art" was originally practiced in a temple in some obscure corner of Bangladesh if an ill-tempered girl scout with 6 months of boxing can knock the hell out of its practitioners?" --Mike Driscoll
Chuck Kechter is offline   Reply With Quote
Old 06-25-2008, 12:39 PM   #7
Mike ODonnell
Senior Member
Mike ODonnell's Avatar
Join Date: Nov 2006
Posts: 3,596

Take a day or two off from training and go eat pizza and beer....it may be just what the body needs....and I'm serious too...
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 06-25-2008, 04:14 PM   #8
Anton Emery
Join Date: Sep 2007
Posts: 145

mmm, pizza and beer. That might just be on the menu for tonight.

Anton Emery is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 02:44 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator