Recovery is just as important as training for any MMA fighter. The sport involves a lot of physical contact, meaning that the chances of getting bruises and sometimes breaking a bone are quite high. Although proper diet is essential before training and a major tournament, it is also critical after all the action in the ring. You can even learn all these basic things from MMA mobile games. Many fighters forget to focus on the after-training diet. Here are a few tips that one can implement to get proper nutrition even out of the ring.
Omega 3 is an awesome supplement for bones and muscles. Omega 6 is also good for the brain and one's immunity. However, too much Omega 6 with Omega 3 deficiency could be quite harmful to an MMA player. This is why balance is critical. A great source of Omega 3 is Krill oil, which is a bio-available supplement. Omega 6, on the other hand, is mostly found in vegetable oils. When looking for Omega 3, pay attention to what the content description says about EPA and DHA.
Omega 3 is ideal for general health, body recovery, and it also reduces inflammation.
Regaining the water and energy one has lost after a workout is essential. To begin the recovery process, a fighter can take a drink that contains 50 grams of waxy maize starch, 3 to 10 grams of creatine, alpha-lipoic acid, and about 30 grams of whey, egg, or hemp protein. Taking salt is also good since it helps rehydrate the muscle cells while replacing lost electrolytes from excess sweating. The alpha-lipoic acid in the drink works as an antioxidant and also helps in carbohydrate and creatine absorption into the body cells thanks to its insulin-mimicking attributes.
In as much as one needs a lot of carbohydrates, it is advisable to have less of these during recovery. This is because, together with carbs and processed meats, a high starch amount causes more inflammation leading to slowed muscle and body healing. Instead, try using anti-inflammatory foods such as cherry juice, ginger, turmeric, red cabbages, and foods rich in high magnesium such as pumpkin seeds, fish, squash, and spinach. Arnica or oregano oils also offer excellent treatment for body soreness.
Baking soda is a great diet accompaniment for both training and recovery. It helps increase one's power output. It also has excellent anti-inflammatory properties that help people with autoimmune issues like allergies. To take baking soda, one needs to start with small portions such as 15 grams before practice and 5 grams after. With time, a fighter can increase the amount they take. As a player takes baking soda, they also need to take at least one liter of water for adequate absorption.
Adaptogens are supplements that help reduce physical stress and sometimes help to manage head trauma. Some good examples include ashwagandha, Rhodiola, and ginseng. They also possess anti-inflammatory properties. Some of the adaptogens in the market come with nickel and manganese minerals, which help increase bone density and quicken bone recovery. Such an adaptogen is Himalayan Shilajit. Its fulvic acid contents are said to have positive effects on the brain. However, when it comes to adaptogens, players need to seek the opinion and recommendation from their physician, just in case they may have health complications that prevent them from using adaptogens.
Though not mentioned in the above list, water is always a necessary part of an MMA player's diet. Supplementing one's diet is also an easy way of making sure that sufficient vitamins and minerals intake are maintained daily. If all these sound a lot, a player may consider having a diet coach, especially when recovering from a fight.