#114: Dr. Matteo Capodaglio - Sports Nutrition: MMA vs. BJJ, Fueling Pro Fighters, and Why Carbs Rule
Dec 12, 2023
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Dr. Matteo Capodaglio, a Sports Nutritionist and Doctor of Pharmacy, discusses nutrition for combat sport athletes like Marvin Vettori, Dante Leon, and Arman Tsarukyan. They cover topics such as European vs. American nutrition, energy balance, nutrition for jiu-jitsu, weight cuts, sociocultural views on nutrition, and the best supplements for MMA and BJJ. The podcast also delves into the speaker's personal journey into the world of MMA and the role of supplements in sports performance. Plus, they have a fun conversation about the best pasta shape.
Food has socio-cultural significance and should be prioritized as communal experiences for overall well-being.
Carbohydrate intake is crucial in combat sports like jiu-jitsu and MMA for optimal performance and recovery.
Consulting with a healthcare professional or sports nutritionist is important to determine safe and appropriate supplements for individual needs and goals.
Deep dives
The Importance of Food in Social and Cultural Context
Food is not just about macronutrients. It plays a significant role in our social and cultural lives. Enjoying meals together, having conversations while eating, and taking part in communal dining experiences contribute to overall well-being and longevity. It is important to recognize the socio-cultural significance of food and to prioritize wholesome meals shared with loved ones.
Fueling for Performance in Combat Sports
In combat sports such as jiu-jitsu and MMA, carbohydrate intake is crucial for fueling high-intensity workouts and supporting recovery. Athletes engaged in intense training sessions should not be afraid of consuming an adequate amount of carbohydrates. Simple carbs like fruits can provide the necessary energy for optimal performance. Hydration and protein intake should also be prioritized to support muscular strength and endurance.
Supplement Considerations for Combat Sports
When it comes to supplements, it can be challenging to navigate the market filled with various products and claims. Some commonly used supplements in combat sports include protein powders, creatine, fish oil, and vitamin D. It is crucial to consult with a healthcare professional or a sports nutritionist to determine which supplements, if any, are safe and appropriate for one's specific needs and goals.
Importance of Knowing Body Composition for Weight Classification
Knowing one's lean mass, fat mass, and bone density through low x-ray scanning allows individuals to understand and manage their weight in relation to their weight class. This information helps determine if making weight will be easy (green zone), require effort (orange zone), or be extremely challenging (red zone). Strategies such as dropping lean mass might be considered in the red zone, but overall, the red zone requires drastic interventions. Athletes' individual preferences vary when it comes to making weight, with some open to moving up a weight class. Understanding the physiological changes during weight cuts is crucial, involving depletion of glycogen through exercise and passive methods like saunas. Additionally, lowering fiber content a few days before weigh-ins helps decrease weight related to feces.
Fluctuations in Fighter's Weight and Performance
Fighters tend to gain weight between the weigh-ins and the actual fight, partly because the weigh-ins occur in the morning while the fight takes place in the evening. The weight gain is due to factors such as water retention and natural weight fluctuations throughout the day. In the UFC lightweight division, fighters usually compete at more than 170 pounds on the day of the competition. The glycogen depletion and dehydration resulting from weight cuts affect performance, making athletes glycogen depleted and dehydrated. Improvements in sleep, nutrition, and hydration play a more significant role in performance than relying solely on supplements. It is important to caution against unhealthy weight cuts and emphasize the occupational risks associated with extreme weight cutting.
Dr. Matteo Capodaglio is a Sports Nutritionist and Doctor of Pharmacy who holds a Masters Degree in Human Nutrition from the University of Milan. He handles the nutritional science behind top tier combat sports athletes such as Dante Leon, Marvin Vettori, and Lightweight phenom, Arman Tsarukyan
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