Nutrition plan for Krav Maga and MMA
Here is the official Bristol Titans Krav Maga nutrition guide to losing, gaining or maintaining weight!
So if you haven’t worked it out already, I tend to get straight to the point. So this is going to be a very quick how-to guide to losing, maintaining or gaining weight. If you want a more in depth guide or need more support then either I can arrange personal advice or I can put you in touch with more in depth professionals who can help.
What should I be eating? A healthy diet includes :
- Prioritise fruit and veg. Make sure to get your 5 a day in.
- Whole grain foods are best
- Eat a good high quality source of protein.
- Limit sugar and highly processed foods
- Stay hydrated by drinking lots of water
Calories in Vs Calories out:
Caloric Surplus – if are eating and drinking an excess of 500kcals a day and you have a TDEE of 2500kcal a day you can expect that there will be 500 calories left over. This will be stored as muscle, fat or both.
Maintenance Calories – This is the amount of calories you need each day to maintain your current weight. typically this is around 2500 kcals a day for the average man and 2000 kcals a day for the average woman. Of course if you are running a marathon each day then this would go up. But if you’re not then its fair to say you’re probably average or, better still, use a TDEE calculator to work out what your current expenditure is.
Caloric Deficit – losing weight. If your total TDEE is 2500 kcals a day and you consume 2000 kcals a day this leaves 500 calories which will be burned. A lb of fat contains 3500 calories. By creating a deficit of 500 calories a day you can expect to burn a total of 3500 calories a week resulting in a 1lb a week weight loss. I wouldn’t advise more than this, slowly losing the weight is fine.
Formulate a Plan
Making a plan is as essential as is setting a goal.
This plan is going to be pretty simple and straight forward:
1) download www.myfitnesspal.com onto your phone. You need to record your weight each week
2) Calculate your protein intake – your bodyweight in kgs x 2 = grams of protein you need to eat per day
3) Calculate your TDEE
4) Once you find out your maintenance calories, your first step is to hit the protein requirements every day.
This type of nutrition plan is called flexible dieting, there are 4 essential things you need to do:
1) Hit your calories
2) hit your protein
3) Record what you eat*
4) Record your weight so you can monitor progress and adjust calories if needed
*using myfitnesspal, this should take around 2 or 3 minutes a day. Don’t worry too much about what you eat, there’s nothing strict here other than the above rules.
It is also very important to make sure that you exercise regularly. Whilst it is possible to maintain a healthy weight through diet alone, the British Heart Foundation recommends that the average person exercises 5 to 7 times a week to maintain a healthy heart. Link to some of our recommended workouts
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