Green vegetables contain very few calories, have a low fat content and are full of dietary fiber. A good source of nutrients green vegetables are packed full of amino acids, calcium, magnesium, iron, potassium and vitamins B, C, E and K. Calorie for calorie green vegetables are one of the most concentrated sources of nutrition you can eat.

Green leafy vegetables are filled with all many of the building blocks required by your body to repair itself and make new cells. They contain many of the essential amino acids that your body uses to create protein in order to rebuild your cells, build muscles and strengthen your existing ones.

De-hydration can cause you a major loss in your physical and mental abilities, you will not be able to compete to the best of your abilities unless you keep your body well hydrated.

How do I know if I’m dehydrated?

There are obvious symptoms of dehydration that don’t require complex tests to detect. If you feel thirsty then your body is telling you that it is in need of water / fluids. Listen to your body. Urine is another good indicator of your level of hydration. If your urine is a dark golden colour there is a good chance that you are dehydrated. Urine should  be clear or a very pale yellow, this would indicate good levels of hydration.

How much should I drink?

Water should be your primary source of fluids. The body is made up of around 60% water, each day  you need to replace aproximately 2 litres of fluid to balance out the amount lost by your body. When exercise is added into the equation the amount of fluids lost by the body increases therefore, to counteract the greater loss, so should your fluid intake. As with anything in life you can have too much of a good thing. Drinking excessive amounts of water will have a detrimental effect on your body. Everyone is different and will need varying amounts of fluids per day. Aim to drink between 2 and 4 litres of water a day depending on your body type and level of exercise.

When should I drink?

Do not try and take in all of your daily fluid in one or two large drinks. Split up your intake through out the day. If possible keep a large bottle of water on hand so that you can drink it over the course of your day. Make sure that if you are training you feel fully hydrated before doing so. During training / competition you will lose greater amounts of water so replenish these at breaks during (between sets or rounds) and after exercise. Re-hydrating after exercise will aid in your recovery time.

What should I drink?

There are many products on the market that aim to help keep you hydrated and also increase performance. However you basic fluid intake should always be based around water. Water  is one of the main building blocks of your body and plays a vital role in your performance.

Produced naturally by the body creatine is made up of three amino acids and is stored as phosphocreatine in muscles. Foods such as meat and fish provide most of the bodies creatine, the rest is produced by the liver, kidneys and pancreas.

Phosphocreatine is stored in the muscles and contributes to the bodies energy stores during intense exercise. Creatine helps to improve muscles’ performance during and recovery after exercise.

The Benefits of Creatine Supplements

Creatine supplements can increase the stores of phosphocreatine in your muscles, the exact level of increase can vary depending on the individual. Increasing the muscle stores of phosphocreatine by taking a creatine supplement theoretically improves the ability to maintain power output during intensive exercise. It is also thought to aid recovery between short bursts of activity. Creatine can be particularly beneficial if you are involved in sports that require short bursts of intense energy.

The most extensively used form of supplement is creatine monohydrate. It is a white powder that is almost tasteless and dissolves in water. For maximum benefit creatine monohydrate should be taken together with some carbohydrate-rich food. Carbohydrates increase the concentration of insulin in the blood stream which, in turn, helps the creatine to be absorbed by the muscle cells.

Proteins are large molecules made up of long chains of amino acids. Our bodies cannot manufacture certain amino acids, it is important to replenish these amino acids from the foods in your daily diet.

The amount of protein you need depends on your age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply your body weight in kilograms by 0.8, this is the number of grams of protein that should be your daily minimum. When training in MMA your muscles will need larger amounts of protein for muscle growth and recovery. For every kilogram of body weight you should aim to take between 1.0 and 1.2g of protein.

Casein
Found in milk and various protein supplements, casein releases gradually, providing a slow yet steady supply of protein. Drinking a shake with casein powder and milk before bed to will help to aid recovery overnight.

Whey
Whey absorbs quickly and is often used in meal-replacement powders to provide protein swiftly. Whey contains all the essential amino acids and is high in branched-chain amino acids that promote muscle growth. Whey protein is most effective when consumed post-workout.

Fish
As well as being a great source of protein fish is also a good source of omega 3. Eating fish enhances your bodies insulin sensitivity, a reduction of insulin levels leads to less fat deposition.

Chicken
Possibly the most popular source of protein, chicken has a complete amino acid profile and is low in fat (depending on how it is cooked and if you don’t eat the skin). Eaten regularly as part of a well balanced diet, chicken can help to decrease total cholesterol and LDL cholesterol.

Eggs
Eggs are a cheap, high-quality protein source that are full of vitamins, minerals and calcium. Eating raw egg yolks can help to speed up their digestion, however it is not advised to eat raw egg whites.

Beef
If eaten in lean cut beef can be a very good source of protein. It has all the essential amino acids, and it is also loaded with zinc and iron. Beef is high in fat and should only be eaten once or twice a week as an evening meal, but not straight after a workout.

Milk
Milk contains an assortment of bio-active peptides (a compound of 2 or more amino acids) that may have overall health benefits, as well as providing a good source of the amino acids active individuals need. Drinking milk before bed will provide a steady supply of amino acids while you sleep which will facilitate muscle recovery.

Soy
Soy is the best vegetable protein because it is just as digestible as animal protein and has powerful anti-oxidant capabilities.