MMA Nutrition: The Value of Micronutrients in Recovery
by Bloody Elbow on Jul 14, 2011 12:05 PM EDT
in Combat Sports
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This is a guest post by P.R. Cole, MS, RD and owner and director of Fuel The Fighter. Follow P.R. Cole on Twitter.
Strikeforce fighters and Special Forces officer Tim Kennedy may love spinach more than other client I've worked with. He once told me "Popeye ate it all the time, and look how well it worked out for him!" Even when he's not in camp Tim adds spinach to egg white omelets, grilled sandwiches and mixed green salads. Dark leafy greens are a weight class athlete's best friend. They're very low in calories and nutrient dense. They'll fill you up without sabotaging your weight loss efforts.
When it comes to recovering from workouts, most people place all their focus on macronutrients like protein and carbohydrates. While it's important to make sure you get quality protein and carbs at the right times to promote repairs, it's also just as important to eat a diet rich in micronutrients. Those vitamins, minerals and phytochemicals are most potent when you eat them through real food, and spread them out through the course of a day. Your body will thank you for making things like spinach, kale, collard greens, turnip greens and mustard greens a staple of your diet since they benefit recovery and long-term health.
Here are a few of the key power players you'll find in leafy greens.
Folate
- Helps the body create new red blood cells that carry oxygen
- Aids in the process of new tissue growth like lean muscle
- Improves mood possibly by a role in the production of the neurotransmitter serotonin
- Boosts memory
- Lowers levels of homocysteine, a compound that's linked to heart disease risk
Vitamin K
- Plays a vital role in the formation of osteocalcin, a protein found only in bone tissue
- Promotes normal blood coagulation from cuts/wounds
- High blood levels of vitamin K are correlated with high bone density
Potassium
- Regulates blood pressure
- Maintains internal fluid balance
- Maintains the pH of the body
- Facilitates muscle contractions
Manganese
- Strengthens bones
- Works to help regulate metabolism
- Promotes wound healing due to its role in the formation of collagen
Magnesium
- Supports a healthy immune system
- Helps muscles contract
- Promotes bone health
- Involved in the body's production of proteins
If you're new to kale, try my baked Ranch kale chips recipe.
Ingredients
1 bunch kale leaves
1 teaspoon extra virgin olive oil
2 teaspoons low sodium powdered Ranch seasoning mix
Preparation
Separate the kale leaves from the thick stems before washing and drying them. Cut them into small pieces then place them in a large bowl. Add the olive oil and mix well before adding the Ranch seasoning. Make sure leaves are evenly coated then place them on a tinfoil covered baking sheet. Bake in the oven at 400 degrees for 10-15 minutes until the edges of the leaves turn a crispy golden brown color. Just be careful not to burn them.
If raw spinach doesn't thrill you, you can sneak chopped spinach into your next bath of turkey chili
Ingredients
1 1/4 pounds turkey, lean ground, at least 90% lean
12 ounces can of crushed tomatoes
1 ½ cups water
1 large chopped onion
2 bunches finely chopped spinach
2 tablespoons chili powder
1 teaspoons garlic powder
1 teaspoon paprika
1 teaspoons black pepper
1 teaspoon cumin
1 teaspoon oregano
2 teaspoons flour, all-purpose
1 can red kidney beans
2 teaspoons all purpose flour
Preparation
In a large skillet brown the ground turkey over medium heat then drain any excess fat. Add the tomatoes, water, onions, spinach, and seasonings then mix thoroughly. Cover and simmer, stirring occasionally for about 20 minutes.
Stir in the flour and beans, stirring for 1 minute. Cook uncovered for 10-12 minutes, stirring occasionally.
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Comments
Great stuff.
Minor correction. Kennedy’s not an officer – he works for a living.
"So even though it’s the gayest sport ever, MMA is still the best sport ever. I love my gay sport." - Wrestling Uber Alles
by alicks on Jul 14, 2011 12:06 PM EDT reply actions 2 recs
Word.
The MMA Encyclopedia. Shooters: Pro Wrestling's Real Life Tough Guys Coming Soon!
by Jonathan Snowden on Jul 14, 2011 1:59 PM EDT up reply actions
I say that as a future butterbar.
I can’t enlist, I might break a nail.
"So even though it’s the gayest sport ever, MMA is still the best sport ever. I love my gay sport." - Wrestling Uber Alles
GO-GO Dark Green Leafy Vegetables!!!
It works wonders for your health. I have some fam & friends that tease me about eating rabbit food (yeah, I eat meat+drink+wish I could smoke some weed -damn job random drug tests) but I just can’t understand why they avoid their vegetables.
Put the right fuel in your body. Great article!
Time to go purchase some baby spinach – great snack. Ooohh baby I like it raw.
If Popeye and Tim Kennedy swears by it, then it must be good.
I tend to be biased towards strikers . . . exciting strikers.
- - - - -
VEe is ANIMated!
Did you just quote ODB while talking about spinach?
VeeisAnimated, you crazy!
by Brent Ducharme on Jul 14, 2011 1:21 PM EDT up reply actions
ranch dressing
is pretty terrible :(
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:28 PM EDT reply actions 1 recs
You may be
the first person I’ve ever heard say this.
Twitter:@BlindDolphin
A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral - Tolstoy
Attention campers. Lunch has been cancelled due to lack of hustle. Deal with it -Tony Perkis
by NaciremaDream on Jul 14, 2011 12:30 PM EDT up reply actions
hi
i have some culinary taste. ranch dressing goes with a cobb salad and not much else. the people that put it on fries and pizza should be beaten.
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:32 PM EDT up reply actions 3 recs
Haha
bet you’re a lot of fun at parties.
by Pantherhare on Jul 14, 2011 12:38 PM EDT up reply actions 1 recs
i don't go to parties where people are using ranch dressing on their pizzas :(
fortunately, all of my friends have much better taste than that.
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:46 PM EDT up reply actions
i'm more forgiving with hot sauce
but moderation, my friend. it’s like the most interesting guy in the world tagline: i don’t always, but when i do…
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 1:50 PM EDT up reply actions
Yeah
I’ve been involved in the culinary game for about 7 years now and I do agree with you somewhat. It is also great on wings, when I did eat them. I personally am not huge on ranch, but everybody that I come across is usually a pretty big supporter.
Twitter:@BlindDolphin
A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral - Tolstoy
Attention campers. Lunch has been cancelled due to lack of hustle. Deal with it -Tony Perkis
by NaciremaDream on Jul 14, 2011 12:43 PM EDT up reply actions
bleu cheese
celery exists solely as a mechanism to move it from my plate to my mouth.
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:49 PM EDT up reply actions
See also: bagels and cream cheese.
"So even though it’s the gayest sport ever, MMA is still the best sport ever. I love my gay sport." - Wrestling Uber Alles
There you go
I think blue cheese is disgusting, but I’ll gladly party with blue cheese-eaters.
by Pantherhare on Jul 14, 2011 12:51 PM EDT up reply actions
@KrmtDfrog
You stole that phrase from Joe DeRosa’s friend on O and A today. I will not stand for the stealing of lines without proper credit being given.
I’m 75% joking
by Myke2525 on Jul 14, 2011 1:13 PM EDT via mobile up reply actions
i have used that line
for years. And I don’t listen to O&A.
To be fair, it also exists for celery salt.
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 1:51 PM EDT up reply actions
as long as said celery salt is mixed with vodka and tomato juice
I am a Spider fan, you dirty bastard. If Spider was fighting Jesus, I would have cheered Spider. - OJR
What does it mean to be "in the culinary game?"
Does that mean you’re a chef? Or that you only go to expensive or chic restaurants? When you’re “in the culinary game” does that mean you have to forsake plebian fare such as wings?
by Pantherhare on Jul 14, 2011 12:50 PM EDT up reply actions
I had aspirations to be a chef, but that didn't really go to well.
I don’t only go to chic or expensive restaurants, especially since there are very few where I live. Although, when I’m out of town I difinitely try to hit them up. I absolutely love wings in any form, but I am a converted vegetarian.
Twitter:@BlindDolphin
A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral - Tolstoy
Attention campers. Lunch has been cancelled due to lack of hustle. Deal with it -Tony Perkis
by NaciremaDream on Jul 14, 2011 12:58 PM EDT up reply actions
I’m thinking of that Southpark where Randy gets way into cooking.
@caseymanrique
by casey manrique on Jul 14, 2011 2:40 PM EDT up reply actions
It means he's an avid player of this.
"So even though it’s the gayest sport ever, MMA is still the best sport ever. I love my gay sport." - Wrestling Uber Alles
Agreed, wholeheartedly.
"So even though it’s the gayest sport ever, MMA is still the best sport ever. I love my gay sport." - Wrestling Uber Alles
Hell yes, thanks Krmt
"Life is tough, but it's tougher if you're stupid." -John Wayne
Death before dishonor, drinks before lunch.
Never send sheep to kill a wolf.
by The American Ronin on Jul 14, 2011 2:13 PM EDT up reply actions
Ranch + Broccoli / Carrots / Celery is amazing man and you eat everything raw. You playing with me man!
by p123 on Jul 14, 2011 1:14 PM EDT via mobile up reply actions
Could you substitute the turkey for seitan in the chili?
Also, are the kale chips similar to the kale munchies that are used in the Rynergy Sandwich?
Great article once again!
Twitter:@BlindDolphin
A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral - Tolstoy
Attention campers. Lunch has been cancelled due to lack of hustle. Deal with it -Tony Perkis
U forgot to mention
When u do eat a lot of green leafy veggies, your poop comes out oh so nice.
by mspenc24 on Jul 14, 2011 12:31 PM EDT reply actions 1 recs
BROCCOLISNARRRRRRR!
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 1:37 PM EDT up reply actions
that chili recipe is also absurd
For starters, you make it in a pot, not a pan. You transfer it to the pot before adding in two bunches of spinach and cans of tomatoes and beans. either that or you have some industrial sized pan that really you have no need to own. Chili is meant to be cooked a LOT longer than half an hour. You want to go low and slow for at least a couple of hours.
You also made silly typos like “baths of chili” and repeating the flour usage twice =\
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:35 PM EDT reply actions
mind you
leafy greens + chili don’t generally belong in the same sentence, but if we’re just going for alternative healthy versions, I’ll allow it
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:37 PM EDT up reply actions
We grovel at your feet in gratitude for allowing us to put vegetables in our chili
by Pantherhare on Jul 14, 2011 12:40 PM EDT up reply actions
chili
is srs bsns
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 12:50 PM EDT up reply actions
Add squash, red peppers, and green peppers
You gotta pay the troll toll, to get into this boy's soul.
twitter.com/JayAreW
nice stew
might even be a soup
http://mixedmartialartsblogger.wordpress.com/
Mel Gibson shot the movie Apocalypto on location at the center of my taint.
-Fake Emcee
by Cory Braiterman on Jul 14, 2011 1:51 PM EDT up reply actions
Vegetables
Eat them. A lot of them. In addition to the benefits pointed out above, you can eat a metric ass load of them and not gain weight, especially as they fill you up and replace the unhealthier portions of your diet.
Also, although Tim Kennedy could beat my ass, I still think you should eat your egg yolks. Lots of goodness in them.
I don’t buy into the school of thought that egg yolks are the devil, but many of the guys I know that train extremely heavy eat at least 12 egg whites per day in one form or another, which would be way too many yolks.
"Life is tough, but it's tougher if you're stupid." -John Wayne
Death before dishonor, drinks before lunch.
Never send sheep to kill a wolf.
by The American Ronin on Jul 14, 2011 2:17 PM EDT up reply actions
When lactid acid builds up
The bodies pH is a bit acidic. Maybe that’s what she means.
"Run and tweet THAT, homeboy."
There's also a lot of pseudoscience surrounding the pH of the food we eat
but potassium wouldn’t be related to that. I think the potassium plays a role in regulation the membrane potential of cells.
by Greetings from the Lord Humongous! on Jul 14, 2011 2:37 PM EDT up reply actions
buy a Vitamix. Then you can cram all the dark leafy vegetables down your gullet in a nice delicious smoothie. Best health-related purchase ever.
You gotta pay the troll toll, to get into this boy's soul.
twitter.com/JayAreW
I’ve been meaning to do that. What kind of combinations do you use?
by p123 on Jul 14, 2011 1:15 PM EDT via mobile up reply actions
This morning I had..(all organic)
1 handful Kale
1 handful Spinach
1/2 apple
1/2 cup blueberries
1/2 cup strawberries
1 banana
flax seed meal
1/2 cup oatmeal
pour in some Kiefer
ice cubes
Let er rip. Tastes friggin fantastic.
You gotta pay the troll toll, to get into this boy's soul.
twitter.com/JayAreW
Or you could just cook the greens with some garlic, olive oil and chili flakes
with a squirt of lemon juice over the top.
by Greetings from the Lord Humongous! on Jul 14, 2011 2:37 PM EDT up reply actions
Key Ingredients for Recovery
Completely missed Glutamine which is an Amino Acid rather than a vitamin or mineral but still the single best supplement for physical recovery. Otherwise great ..
grape seed oil is very good for baked kale
I omit ranch flavor mix, too. Just a little salt after roasting.
Grape seed oil to coat root veg roast is also good. A medly of fry-cut sweet potato, turnip, etc. is quite a tasty winter side dish. A little high on carbs, but they’re natural and complex which is the kind you want. Just put ’em in a baking tray, drizzle the oil, toss, maybe some salt/pepper/garlic powder, bake at 400 and stir occassionaly to prevent sticking until they get soft or carbonize a bit.
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 1:55 PM EDT reply actions
We do a very similar version, with olive oil instead of grape seed oil and add red bell pepper, sweet onion and sometimes squash to it. Cooked on a stoneware tray.
Natural foods are the way to get the best bioavailable micronutrients imo.
FWIW, and I know many have strong opinions on him for a variety of reasons, but I still use many recipes out of Bill Phillips’ “Eating for Life” – good, tasty, healthy, easy to prepare stuff, especially when you are trying to eat 5-6 meals a day.
"Life is tough, but it's tougher if you're stupid." -John Wayne
Death before dishonor, drinks before lunch.
Never send sheep to kill a wolf.
by The American Ronin on Jul 14, 2011 2:22 PM EDT up reply actions
def. onion, and winter squash can stand up to this treatment very well, too
stoneware goooooooooood!
I like my peppers RAW, for the most part, though.
Squash is one of those foods I’ve started eating a lot more of recently, just because it’s delicious and usually pretty cheap. Dunno why I avoided it for so long before.
Zucchini stirfried with onions and corn is terrificly delicious and very easy to prepare.
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 2:28 PM EDT up reply actions
Even our kids
love that dish when we make it, esp the sweet potatoes, so long as everything is sliced or diced thin and small…good stuff…
"Life is tough, but it's tougher if you're stupid." -John Wayne
Death before dishonor, drinks before lunch.
Never send sheep to kill a wolf.
by The American Ronin on Jul 14, 2011 11:24 PM EDT up reply actions
Eating for fuel
The key for any athlete or anyone serious about their training is getting in the mindset that you are eating to fuel your body. Way too many people eat like shit and train and get nowhere.
All too true
I remember GSP talking years ago on the radio about eating mostly fast food and whatever he wanted at the time.
Proper nutrition (and proper rest, to a lesser degree) are almost as important as training properly imo…you are giving up so much potential extra growth by not doing it all together.
"Life is tough, but it's tougher if you're stupid." -John Wayne
Death before dishonor, drinks before lunch.
Never send sheep to kill a wolf.
by The American Ronin on Jul 14, 2011 2:25 PM EDT up reply actions
For sure. I eat clean all the time – whether I am adding bulk or cutting always super clean. It’s too easy to throw a few bad things in there esp when you’re bulking but it counters the hard training to some degree. If I’m putting that much effort into training I want to get as much benefit as possible from it which means clean food.
i'd like to request a follow up post on cruciferous veg.
vitamin A, mofos.
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 2:15 PM EDT reply actions
well blow me down
a little googling reveals that kale collards etc are considered crucifers.
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 2:18 PM EDT up reply actions
Yup
Broccoli and cabbage as well. Its a pretty big family of vegetables.
by Greetings from the Lord Humongous! on Jul 14, 2011 2:40 PM EDT up reply actions
those were the ones i was thinking of
plus cauli (not the ear version) and brussel sprouts.
http://fightdrinker.blogspot.com
by some schmuck in texas on Jul 14, 2011 3:04 PM EDT up reply actions
You can blend greens up with eggs and make a killer omelette..
(Recipe link)
Most high quality blenders can blend greens down to a puree that can be mixed with protein powder, fruit and other nutritious foods for a killer post-workout smoothie…
"You go to hell! You go to hell and you DIE!!"
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