MMA Nutrition: Modern Fighter's Diet With Weekly Meal Plan

In my years as a Team Calderón coach and preparing fighters who train at Ryutai Viladecans, I've seen an undeniable truth: you can't out-train a bad diet.

You can master the perfect triangle, have a devastating jab, and the cardio of a marathon runner, but if your nutrition fails, your performance in the octagon will be mediocre.

MMA presents unique nutritional demands that no other discipline completely replicates.

It's not like boxing, where the anaerobic energy system predominates with striking explosions.

It's not like pure BJJ, where caloric expenditure is more constant and controlled.

MMA combines both worlds: high-intensity striking bursts followed by grappling exchanges requiring sustained isometric strength, all while maintaining mental clarity to execute strategy under extreme stress.

This guide isn't about extreme weight cuts or fad diets. We'll talk about nutrition for optimal performance: how to fuel your body to train hard five days a week at our Baix Llobregat gym, recover efficiently, build functional muscle, and stay healthy long-term.

If you're looking for information on weight cutting for competition, that's a separate protocol I only address personally with advanced fighters.

Over the past decade training in Viladecans since 2016, I've refined these nutritional protocols with over 200 students, from absolute beginners to regional-level competitors.

What you'll read here works in the real world, with ingredients accessible at any supermarket in Sant Boi, Gavà, or El Prat, and adapted to our reality: intense MMA training from 5:00 PM to 10:30 PM that directly impacts your meal timing.

MMA's Energy Demands: Why You Need to Eat More Than You Think

A typical 90-minute MMA session at Ryutai II burns between 900-1,200 kilocalories, depending on your body weight, intensity, and the nature of the training.

For context, that's equivalent to running 15 kilometers at a moderate pace, but with an added component: MMA destroys muscle fibers much more aggressively than pure cardio, especially during intense grappling days.

MMA uses all three energy systems simultaneously:

• Alactic anaerobic system (ATP-PCr): Striking explosions of 0-10 seconds. That perfect cross that ends the fight, the explosive takedown, the quick scramble from a compromised position. This system depends on creatine phosphates stored in the muscle.

• Lactic anaerobic system (glycolysis): Intense exchanges from 10 seconds to 2 minutes. The complete round where you're landing combinations, defending takedowns, and maintaining top control. Uses muscle glycogen and generates lactate (that burning sensation).

• Aerobic system: Everything exceeding 2 minutes, including active rest between bursts. Your ability to maintain a high pace for 5 complete rounds. Uses glycogen, fats, and in extreme situations, amino acids.

Key nutritional implication: You need to optimize all three macronutrients simultaneously.

You can't prioritize only carbohydrates (like cycling) or only protein (like bodybuilding). The modern fighter needs a balanced yet strategic approach that fuels all energy systems without compromising body composition.

Add to this the hydration factor: an active fighter training 4-5 days weekly needs 4-5 liters of water daily, plus electrolytes.

At our Viladecans facilities, during summer months with late training (until 10:30 PM), dehydration can reduce your performance by up to 30% if you don't hydrate strategically throughout the day.

Macronutrients for MMA: The Performance Trinity

Protein: 1.8-2.4g per Kilogram of Body Weight

Protein is the most important macronutrient for an MMA fighter, even more so than for a pure boxer.

Why? The grappling component generates significantly greater muscle microtrauma than striking alone.

Every grappling session, every takedown drill, every positional round works your muscles in extreme ranges of motion under constant tension.

Specific requirements: A 75kg fighter should consume between 135-180g of protein daily. That equals:

• Breakfast: 3-4 eggs (21-28g)
• Mid-morning: Protein shake (25g)
• Lunch: 150g chicken breast or fish (35-40g)
• Pre-workout: Greek yogurt (15g)
• Post-workout: Protein shake (25g)
• Dinner: 150g animal or plant protein (30-35g)
• Optional pre-bed: Cottage cheese (15g)

Optimal sources: Prioritize complete proteins with high biological value: chicken, turkey, white fish (hake, sea bass), oily fish (salmon, mackerel), whole eggs, lean red meat (1-2 times/week), legumes combined with grains, tofu and tempeh for vegans.

Temporal distribution: Muscle protein synthesis is maximized with doses of 25-40g every 3-4 hours.

Forget the "anabolic window" myth of 30 minutes, but it is important to consume protein within 2 hours post-workout when muscle sensitivity is elevated.

At Ryutai, if you finish at 10:30 PM, that means having a shake or protein-rich meal ready to consume before 12:30 AM.

Carbohydrates: 3-6g per Kilogram (Based on Training Volume)

Carbohydrates are the premium fuel for MMA. Your brain needs 120g of glucose daily just to function, and that's before considering training.

An intense sparring round can burn 50-80g of muscle glycogen. If your stores are empty, your performance collapses: slow punches, tactically poor decisions, inability to defend takedowns.

Individualized calculation:

• 3-4g/kg: Rest days or very light training (pure technique)
• 4-5g/kg: Moderate training days (technique + light sparring)
• 5-6g/kg: Intense training days (hard sparring, double session)
• 6-7g/kg: Fight preparation weeks (maximum volume)

For our example 75kg fighter in a normal training week (4 sessions), that means 300-375g of carbohydrates daily.

80/20 Ratio - Complex vs. Simple:

Complex carbohydrates (80% of total): Brown rice, basmati rice, whole grain pasta, potato, sweet potato, oats, quinoa, whole grain bread.

These release glucose slowly, maintaining stable energy for hours. Consume them at breakfast, lunch, and dinner.

Simple carbohydrates (20% of total): Fruits (banana, apple, berries), honey, dates, white rice.

Use them strategically: 30-60 minutes pre-workout for immediate energy, and immediately post-workout for rapid glycogen recharge.

The nighttime carbs debate: If you train from 7:00 PM to 10:30 PM at Ryutai II, you NEED carbohydrates at dinner.

The idea that "carbs at night make you fat" is a myth. Your body has burned 900+ kcal, your glycogen stores are empty.

A dinner with 80-100g of complex carbohydrates (rice, pasta, potato) is essential for overnight recovery and next-day performance.

Fats: 0.8-1.2g per Kilogram

Fats are the most calorically dense macronutrient (9 kcal/g vs. 4 kcal/g of protein and carbohydrates), but absolutely essential for:

• Hormone production: Testosterone, growth hormone, cortisol (you need to produce the right amount, not more or less)
• Fat-soluble vitamin absorption: A, D, E, K
• Joint health: Critical for fighters with high grappling volume
• Brain function: Your brain is 60% fat
• Low-intensity energy: During aerobic cardio and recovery

For our 75kg fighter: 60-90g of fats daily.

Optimal sources: Avocado (half avocado = 15g), raw nuts (almonds, walnuts, cashews - 30g = 15g fat), extra virgin olive oil (1 tablespoon = 14g), oily fish (salmon, sardines, mackerel - omega-3), egg yolks, natural peanut butter.

Critical timing: Avoid fats 2-3 hours pre-workout.

Slow digestion can cause stomach discomfort during intense work. If you train at 7:00 PM, your 2:00-3:00 PM lunch can include moderate fats, but the 5:00-5:30 PM pre-workout snack should be low in fat (carbohydrates + lean protein).

Fiber and Micronutrients: The Forgotten Heroes

Fiber: 25-35g daily from vegetables, fruits, and whole grains.

Benefits: satiety (crucial if you're in a caloric deficit), digestive health, glycemic control. Sources: broccoli, spinach, lettuce, carrots, apples, oats, legumes.

Anti-inflammatory micronutrients: MMA generates chronic inflammation. Combat it with: vitamin C (citrus, peppers), vitamin E (nuts), zinc (meat, seafood), magnesium (spinach, almonds), omega-3 (oily fish), polyphenols (green tea, dark berries).

Simple rule: eat the rainbow. If your plate has 4-5 different colors of vegetables, you're covering most micronutrients.

Meal Timing for Fighters: Sync with Your Training

Meal timing isn't magic, but it does matter when you train at high intensity.

Here's the protocol I follow with Team Calderón fighters in Viladecans, adapted to Ryutai II schedules (5:00 PM-10:30 PM weekdays, 10:00 AM-2:00 PM Saturdays).

Optimal Daily Structure

7:00-8:00 AM - Breakfast (25% daily calories)

Goal: Break overnight fast, stabilize glucose, initiate protein synthesis.

Example 1: 3 scrambled eggs + 80g oats with banana + handful blueberries + coffee

Example 2: Whole grain toast (2 slices) + 3 whites + 1 whole egg + avocado + orange

Macros: 35g protein, 70g carbohydrates, 20g fats = 570 kcal

10:30-11:00 AM - Mid-Morning (10% calories)

Goal: Maintain protein synthesis, avoid catabolism, sustained energy.

Example 1: Greek yogurt (200g) + 30g walnuts + honey

Example 2: Protein shake (whey/plant) + banana + peanut butter (1 tablespoon)

Macros: 25g protein, 30g carbohydrates, 12g fats = 330 kcal

1:30-2:30 PM - Main Lunch (30% calories)

Goal: Largest calorie intake of the day, lasting satiety, preparation for evening training.

Example 1: 150g chicken breast + 100g brown rice + large salad + 1 tablespoon olive oil

Example 2: 150g salmon + 200g boiled potato + broccoli + steamed carrots

Example 3 (vegetarian): 150g sautéed tofu + 100g quinoa + mixed vegetables + avocado

Macros: 40g protein, 80g carbohydrates, 18g fats = 650 kcal

5:00-5:30 PM - Pre-Workout (10% calories)

Goal: Immediate energy without digestive discomfort. CRITICAL for 7:00-9:00 PM session.

Example 1: 2 rice cakes + jam + 1 scoop whey protein

Example 2: Banana + dates (3-4 units) + isotonic drink

Example 3: Shake: oats (30g) + banana + protein + water

Macros: 20g protein, 50g carbohydrates, 3g fats = 300 kcal

TRAINING 7:00-9:00 PM or 8:00-10:00 PM

During: Water + electrolytes (especially if session >90 min). If training over 2 hours, consider carbohydrate drink (maltodextrin or sports drink).

9:30-10:30 PM - Immediate Post-Workout

Goal: Initiate recovery, reload glycogen, stop catabolism. Consume within 60-90 min post-workout.

Quick option (if arriving home late): Protein shake + banana + honey in the locker room

Macros: 30g protein, 40g carbohydrates = 280 kcal

10:30-11:30 PM - Complete Dinner (20% calories)

Goal: Complete recovery, carbohydrates to refill stores, sustained overnight protein.

Example 1: 150g turkey + 80g whole grain pasta + sautéed vegetables

Example 2: 3-egg omelet + 100g rice + spinach + tomato

Example 3: 150g hake + 200g potato + salad

Macros: 35g protein, 70g carbohydrates, 15g fats = 540 kcal

Before Bed (Optional) (5% calories)

Only if there's caloric room and you want to maximize overnight protein synthesis.

Example: Cottage cheese (150g) or casein powder

Macros: 20g protein, 8g carbohydrates = 110 kcal

Daily total: ~2,780 kcal | 205g protein | 340g carbohydrates | 68g fats

Weekly Meal Plan: 4 Complete Protocols

Protocol 1: Maintenance - 75kg Fighter (2,800 kcal)

Goal: Maintain weight, maximum performance, 4 weekly workouts.

Daily macros: 210g protein (2.8g/kg) | 330g carbohydrates (4.4g/kg) | 75g fats (1g/kg)

MONDAY (Training Day - Striking)

• 7:30 AM Breakfast: 3 whole scrambled eggs + 2 slices whole grain bread + avocado + coffee
• 10:30 AM Snack: Greek yogurt (200g) + blueberries + almonds (20g)
• 2:00 PM Lunch: 150g chicken breast + 120g basmati rice + mixed salad + olive oil
• 5:00 PM Pre-workout: 2 rice cakes + jam + protein shake
• 7:00-9:00 PM MMA TRAINING: Water + electrolytes
• 9:30 PM Post-workout: Protein shake + banana + honey
• 11:00 PM Dinner: 150g salmon + 100g whole grain pasta + sautéed spinach

TUESDAY (Active Rest Day)

• 8:00 AM Breakfast: Oats (80g) + banana + protein powder + walnuts
• 11:00 AM Snack: 2 hard-boiled eggs + apple
• 2:30 PM Lunch: 150g lean beef + 100g quinoa + roasted vegetables
• 6:00 PM Snack: Whole grain bread + tuna + tomato
• 9:30 PM Dinner: 3-egg omelet + salad + boiled potato (150g)

WEDNESDAY (Training Day - Grappling)

• 7:30 AM Breakfast: Whole grain toast (2) + turkey + cottage cheese + orange
• 10:30 AM Snack: Shake: oats + protein + peanut butter
• 2:00 PM Lunch: 150g hake + 150g potato + broccoli + carrots
• 5:00 PM Pre-workout: White rice (60g cooked) + egg whites (3)
• 8:00-10:00 PM GRAPPLING TRAINING: Water + salts
• 10:30 PM Post-workout: Protein shake + dates (4)
• 11:30 PM Dinner: 150g turkey + 100g brown rice + peppers + zucchini

THURSDAY (Rest Day)

Reduce carbohydrates slightly (280g), keep protein high for recovery.

• 8:00 AM Breakfast: Greek yogurt + homemade granola + berries
• 11:00 AM Snack: Rice cakes + smoked salmon
• 2:30 PM Lunch: Lentils (150g cooked) + rice (50g) + salad
• 6:00 PM Snack: Protein shake + mixed nuts
• 9:30 PM Dinner: 150g chicken + abundant vegetables + sweet potato (100g)

FRIDAY (Training Day - Sparring)

Higher caloric intake (3,000 kcal) for more intense session.

• 7:30 AM Breakfast: 4 eggs + oats (80g) + banana + coffee
• 10:30 AM Snack: Whole grain bread + avocado + salmon
• 2:00 PM Lunch: 180g beef + 120g rice + vegetables + olive oil
• 5:00 PM Pre-workout: Banana + dates + protein shake
• 7:00-9:30 PM SPARRING: Isotonic drink
• 10:00 PM Post-workout: Protein shake + white rice (80g cooked) + honey
• 11:30 PM Dinner: 150g white fish + 100g pasta + asparagus

SATURDAY (Morning Technical Training)

• 8:00 AM Light pre-workout: Coffee + banana + toast with honey
• 10:00 AM-12:00 PM TECHNICAL TRAINING
• 12:30 PM Post-workout/Brunch: 4 eggs + potatoes + vegetables + fruit
• 4:00 PM Snack: Yogurt + mixed nuts + apple
• 9:00 PM Dinner: Homemade whole grain pizza with protein base (400g) or social meal (flexible)

SUNDAY (Complete Rest)

Flexible day, focus on recovery and intuitive eating. Keep protein high (180g+), moderate carbohydrates (250-300g).

Protocol 2: Cutting - Fat Loss (2,200 kcal)

Goal: Lose 0.5-0.8kg/week while maintaining performance and muscle.

Daily macros: 180g protein (2.4g/kg) | 220g carbohydrates (2.9g/kg) | 60g fats (0.8g/kg)

Strategy: Reduce mainly carbohydrates on rest days, keep high on training days. Slightly increase protein to preserve muscle in deficit. Include 1-2 "refeed" days with elevated carbohydrates (280-300g) every 10-14 days.

Example Training Day:

• Breakfast: 3 whites + 1 whole egg + oats (60g) + berries
• Snack: Protein shake + apple
• Lunch: 150g chicken breast + 80g rice + unlimited vegetables
• Pre-workout: 2 rice cakes + jam + coffee
• Post-workout: Protein shake + banana
• Dinner: 150g white fish + 60g whole grain pasta + large salad

Example Rest Day (1,900 kcal):

• Breakfast: Greek yogurt + oats (40g) + blueberries
• Snack: 2 hard-boiled eggs + raw vegetables
• Lunch: 150g chicken + abundant salad + small potato (100g)
• Snack: Protein shake
• Dinner: 150g lean beef + sautéed vegetables (no rice/pasta)

Protocol 3: Bulking - Muscle Gain (3,200 kcal)

Goal: Gain 0.3-0.5kg/week, mainly muscle. For fighters moving up weight class.

Daily macros: 200g protein (2.7g/kg) | 420g carbohydrates (5.6g/kg) | 85g fats (1.1g/kg)

Strategy: Add extra post-workout meal and increase portions at main lunch. Don't seek excessive surplus (no more than 300-400 kcal above maintenance).

Example Training Day:

• Breakfast: 4 eggs + oats (100g) + banana + peanut butter
• Snack: Whole grain bread + avocado + turkey + cheese
• Lunch: 180g lean meat + 150g rice + vegetables + olive oil
• Pre-workout: Shake: oats + protein + banana + honey
• Post-workout: Protein shake + white rice (100g) + raisins
• Dinner: 150g salmon + 120g pasta + salad + bread
• Pre-bed: Cottage cheese (200g) + walnuts

Protocol 4: Vegetarian/Vegan (2,800 kcal)

Goal: Same performance as omnivore protocol, plant sources.

Daily macros: 200g protein | 350g carbohydrates | 75g fats

This protocol works perfectly for BJJ practitioners, grappling, and MMA who prefer plant sources.

Plant protein sources (grams protein per 100g):

• Firm tofu: 15g
• Tempeh: 19g
• Seitan: 25g
• Edamame: 11g
• Cooked lentils: 9g
• Cooked chickpeas: 8g
• Cooked quinoa: 4g
• Plant protein powder (pea/rice/soy): 20-25g per scoop

Example Complete Day:

• Breakfast: Oats (80g) + plant protein (2 scoops) + banana + almonds + chia seeds
• Snack: Hummus (100g) + whole grain pita bread + vegetables
• Lunch: Sautéed tofu (200g) + brown rice (100g) + vegetables + soy sauce + sesame
• Pre-workout: Plant protein shake + dates + almond butter
• Post-workout: Protein shake + white rice + berries
• Dinner: Lentils (150g cooked) + quinoa (80g) + spinach + avocado + whole grain bread

Mandatory supplementation for vegans:

• Vitamin B12: 1,000mcg daily or 2,500mcg weekly
• Vitamin D3: 2,000-4,000 IU daily
• Omega-3 (DHA/EPA from algae): 250-500mg daily
• Iron: Especially women (prior analysis)
• Zinc: 15-30mg daily
• Plant protein powder: 1-2 scoops daily to reach protein goal

Smart Supplementation: What Works and What's Marketing

The supplement industry is worth billions, but 90% is ineffective or unnecessary. Here's my hierarchy based on scientific evidence after training fighters since 2016:

Tier 1: Essentials (Proven Efficacy)

1. Whey Protein

• Why it works: Fast digestion, complete amino profile, high leucine content (triggers protein synthesis)
• When: Immediate post-workout, or anytime to complete daily protein goal
• Dose: 25-30g (1 scoop)
• Recommended brand: Look for isolate with >85% protein, minimal additives
• Cost: 30-40€/kg (60-80 servings)

2. Creatine Monohydrate

• Why it works: Increases muscle phosphocreatine = more energy for 0-10 sec explosions (punches, takedowns). +5-15% explosive strength, improves recovery between rounds
• When: 5g daily, anytime (timing doesn't matter). No "loading phase" needed
• Side effects: Water retention +1-2kg (it's intramuscular water, not fat). If competing, suspend 3-4 days before weigh-in
• Cost: 15-20€ per 500g (100 days)

3. Omega-3 (EPA/DHA)

• Why it works: Powerful anti-inflammatory, cardiovascular health, brain function, joint recovery
• Dose: 2-3g combined EPA+DHA daily
• Sources: Oily fish 3x/week OR fish/krill/algae oil supplement
• Timing: With meal containing fats (better absorption)
• Cost: 20-30€/month

4. Vitamin D3

• Why it works: 80% Spanish population deficient (especially winter). Crucial for immune function, bone health, testosterone production, muscle performance
• Dose: 2,000-4,000 IU daily (prior blood analysis ideal)
• Timing: With meal containing fats
• Cost: 10-15€ every 6 months

Tier 2: Useful (Moderate Evidence)

5. Caffeine

• Why it works: Improves strength, power, endurance, mental focus. One of the most studied ergogenics
• Dose: 3-6mg per kg of weight (225-450mg for 75kg) 30-60 min pre-workout
• Sources: Coffee (100mg/cup), commercial pre-workout, pure caffeine capsules
• Caution: Tolerance develops quickly. Cycle: 5 days ON / 2 days OFF. Don't consume after 4:00 PM if training at night (affects sleep)

6. Beta-Alanine

• Why it works: Increases muscle carnosine = lactate buffer = resist longer in 60-240 sec efforts (intense rounds)
• Dose: 3-6g daily, anytime (effect is cumulative, not acute)
• Side effect: Harmless paresthesia (tingling) in face/hands 20-30 min post-consumption
• Results: Notice difference after 2-4 weeks continuous use

7. Citrulline Malate

• Why it works: Nitric oxide precursor = better blood flow = more nutrients/oxygen to muscles = better "pump" and endurance
• Dose: 6-8g pre-workout (60 min before)
• Useful for: Prolonged grappling, multiple sparring rounds

Tier 3: Unnecessary or Overrated

BCAA (Branched-Chain Amino Acids): Completely unnecessary if you consume 1.8g+ protein per kg daily. Your diet already provides BCAA in abundance. SAVE YOUR MONEY.

Fat Burners: Majority ineffective. Those that "work" only contain caffeine + green tea extract. Buy those two separately for 1/10 the price.

Testosterone Boosters: Don't work without steroids. 99% of "natural" products don't elevate testosterone significantly. Better: sleep 8h, train heavy, eat sufficient fats.

Glutamine: Unnecessary if your diet is adequate. Doesn't improve recovery or immune function in well-fed athletes.

Commercial pre-workouts: Most are just caffeine + beta-alanine + marketing. Buy ingredients separately = same effect, 1/3 the price.

My personal fighter stack: Whey protein + creatine + omega-3 + vitamin D + coffee. Total: 50-70€/month. Anything more is marginal returns.

Weight Cutting: The Reality You Need to Know

This article is about nutrition for performance, not weight cutting. They're two completely different topics:

• Performance nutrition: Eating to train hard, recover well, build muscle, maintain health. Sustainable 365 days/year.
• Weight cutting: Temporary manipulation (3-7 days) to lose 5-10kg of water to make weigh-in, then rehydrate. Only for competition.

If you're competing and need to make weight, talk to me personally. Poorly executed weight cutting is dangerous: severe dehydration, kidney failure, death in extreme cases. At Ryutai I only teach cutting protocols to fighters with:

• Minimum 6 months MMA experience
• Adequate body composition (<15% fat men, <22% women)
• First fight already completed without cutting
• Medical supervision available

Fundamental principle: You lose fat with sustained caloric deficit over weeks/months. You lose water with acute manipulation over days. Don't confuse both processes.

Conclusion: Nutrition is Your Invisible Advantage

After a decade training fighters in Viladecans, I've seen clear patterns: those who progress fastest aren't necessarily the most talented, but the most consistent with training + nutrition + recovery.

You can have Team Calderón striking technique and a Catalan champion's grappling, but if you eat like a teenager, your performance ceiling is low.

Modern fighter nutrition isn't complicated, but it does require planning and consistency:

• High protein: 1.8-2.4g/kg to support striking + grappling demands
• Strategic carbohydrates: 3-6g/kg based on training volume, timing around sessions
• Essential fats: 0.8-1.2g/kg for hormonal and joint health
• Smart meal timing: Synchronized with Ryutai schedule (5:00-10:30 PM weekdays)
• Minimal supplementation: Whey + creatine + omega-3 + vitamin D = 90% of benefit
• Flexibility: 80-90% structured diet, 10-20% social meals for sustainability

At Ryutai II (C/del Sol, 64, 08840 Viladecans), we work with over 200 students at Ryutai of all levels. Some compete, most train for fitness, mental health, and community.

Regardless of your goal, applying these nutritional principles will make you a better fighter, healthier, and with more energy inside and outside the gym.

If you live in Viladecans, Sant Boi, Gavà, El Prat, or anywhere in Baix Llobregat, I invite you to try a free first class at our facilities. Bus lines L46, L95, L77 drop you nearby. Flexible hours Monday-Friday 5:00-10:30 PM, Saturdays 10:00 AM-2:00 PM. No commitment, family atmosphere, instructors with competition experience.

And if you need personalized nutritional counseling for your training level, target weight, or fight preparation, consult me directly. After years preparing Team Calderón fighters, I can adjust a specific protocol for your situation.

Since 2016 building stronger, faster, and better-fueled fighters in the heart of Baix Llobregat. See you on the mat.

Contact: +34 677 71 47 99 | info.ryutai@gmail.com | @ryutai_viladecans

Rating: 4.9/5 stars | Over 200 satisfied students | Team Calderón