{"id":29898,"date":"2019-11-27T11:56:27","date_gmt":"2019-11-27T11:56:27","guid":{"rendered":"https:\/\/www.setantacollege.com\/?p=29898"},"modified":"2020-05-26T14:03:03","modified_gmt":"2020-05-26T13:03:03","slug":"mma-nutrition-blog","status":"publish","type":"post","link":"https:\/\/www.setanta.co.uk\/mma-nutrition-blog\/","title":{"rendered":"Jonny Holland: Fueling The Fight"},"content":{"rendered":"<p>Performance nutrition and making weight is a fine balance between achieving the required weight loss without affecting the athletes performance and energy levels. It can also have a huge psychological effect so making things easier for your athlete on a day to day basis is the main aim.<\/p>\n<p>I worked with Setanta student, Pa Lehane, for his recent fight on the Cage Warriors card. It was a 74kg fight so we had some work to do but it all went very smoothly and according to plan.<\/p>\n<div id=\"attachment_29942\" style=\"width: 351px\" class=\"wp-caption alignleft\"><img decoding=\"async\" aria-describedby=\"caption-attachment-29942\" class=\"lazyload wp-image-29942\" style=\"outline: #72777c solid 1px; height: 227px; text-align: left; color: #333333; text-transform: none; text-indent: 0px; letter-spacing: normal; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; word-spacing: 0px; white-space: normal; max-width: 996px; orphans: 2; -webkit-text-stroke-width: 0px; background-color: transparent;\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27341%27%20height%3D%27200%27%20viewBox%3D%270%200%20341%20200%27%3E%3Crect%20width%3D%27341%27%20height%3D%27200%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3192-300x200.jpg\" alt=\"pa-lehane-mma\" width=\"341\" height=\"200\" \/><p id=\"caption-attachment-29942\" class=\"wp-caption-text\"><i>MMA fighter, Pa Lehane, before his training session at SBGi, Cork City.<\/i><\/p><\/div>\n<p><i><\/i>When making weight there are a few considerations to make straight away. When is the weigh in? That will dictate how long you have after the weigh in to refuel which will make some decisions for you in terms of glycogen manipulation, water cuts, refuelling strategies and how much weight you need to lose early on in the camp.<\/p>\n<p>In Cage Warriors the weigh in is on the morning of the fight but there was 9 hours between Pa\u2019s weigh in and the fight so there was still plenty of wiggle room in terms of manipulating his weight in the short term. Despite that extra time, I wanted to use that as plan B. Plan A was to strip back some body fat as early as possible in the camp so the athlete isn\u2019t under pressure the closer it gets to the fight. Often when athletes get closer to the fight or event and they haven\u2019t made weight it brings stress and the decision to train harder to try to get the weight off. This is something we wanted to avoid, entering the cage with a cold or flu and not being able to focus fully on the fight.<\/p>\n<p>When setting up an athletes diet for the training camp the most important nutritional considerations are that protein is high enough. Somewhere around 2g\/kg body weight to maintain recovery aspects but also to maintain as much muscle mass as possible, after all it is this muscle mass that adds to strength and power within the fight.<\/p>\n<div id=\"attachment_30040\" style=\"width: 231px\" class=\"wp-caption alignright\"><img decoding=\"async\" aria-describedby=\"caption-attachment-30040\" class=\"lazyload wp-image-30040 size-medium\" style=\"background-color: transparent; color: #333333; float: right; font-family: Georgia,&quot; times new roman&quot;,&quot;bitstream charter&quot;,times,serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; height: 300px; letter-spacing: normal; max-width: 996px; orphans: 2; outline-color: #72777c; outline-style: solid; outline-width: 1px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; margin: 8px 0px 8px 16px;\" src=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-221x300.png\" data-orig-src=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-221x300.png\" alt=\"nutrition-munster-rugby\" width=\"221\" height=\"300\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27221%27%20height%3D%27300%27%20viewBox%3D%270%200%20221%20300%27%3E%3Crect%20width%3D%27221%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-200x272.png 200w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-221x300.png 221w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-400x544.png 400w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-600x816.png 600w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-753x1024.png 753w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-768x1045.png 768w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-800x1088.png 800w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/jonny-holland-1200x1632.png 1200w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 221px) 100vw, 221px\" \/><p id=\"caption-attachment-30040\" class=\"wp-caption-text\"><em>Performance Nutritionist, Jonny Holland, playing rugby for Munster. <\/em><\/p><\/div>\n<p>Within that you have to make sure that the athlete is in an overall calorie deficit. Where you take those calories from is of paramount importance. Carbohydrates are the main fuel source for high intensity exercise so you can\u2019t go slashing carb intake if you want your athlete to be able to perform in training to put reps in the bank that will allow them to win the fight. On rest days carbohydrates aren\u2019t as much of a necessity, depending on the training load and when the next training session is, so carbs can be sacrificed for unsaturated fats and plenty of protein. On training days, and especially double training days, fat must be sacrificed to a certain degree to allow the athlete to eat more carbohydrates and still maintain a calorie deficit. Depending on how heavy that training day is you could take a cyclical approach to calories and increase the athletes intake in the form of carbohydrates where possible. The aim is to ensure that the athlete has enough energy and to take away the stress of low carbohydrate training which can bring its own complications if you do it in the long term.<\/p>\n<p>Something that won\u2019t have an impact on the overall fat loss is hydration but it is a key part of sustaining energy and training effort. Slight dehydration can result in a sizeable performance decrement and increased RPE for the session so ensuring there is adequate hydration pre training and a rehydration strategy afterwards is important. Failing to do so will result in poor physical energy, as well as sluggish decision making and cognitive performance.<\/p>\n<p>This is all well and good in theory but there are some practical implications. What does the athlete like to eat? What\u2019s their baseline diet like? You should be trying to make it as simple as possible for the athlete and not based on the coaches preferences. I try to find out as much as I can about the athlete and their likes\/dislikes before we start so I\u2019m not causing more stress in an already stressful camp.<\/p>\n<div id=\"attachment_30044\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img decoding=\"async\" aria-describedby=\"caption-attachment-30044\" class=\"lazyload wp-image-30044 size-medium\" src=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-300x200.jpg\" data-orig-src=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-300x200.jpg\" alt=\"mma-personal-trainer\" width=\"300\" height=\"200\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27200%27%20viewBox%3D%270%200%20300%20200%27%3E%3Crect%20width%3D%27300%27%20height%3D%27200%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-200x133.jpg 200w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-300x200.jpg 300w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-400x267.jpg 400w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-600x400.jpg 600w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-768x512.jpg 768w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-800x533.jpg 800w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-1024x683.jpg 1024w, https:\/\/www.setanta.co.uk\/wp-content\/uploads\/2019\/11\/IMG_3201-1200x800.jpg 1200w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30044\" class=\"wp-caption-text\"><em>Setanta Student Officer, Jack Donovan, with MMA fighter, Pa Lehane, ahead of his Cage Warriors fight.<\/em><\/p><\/div>\n<p>Appetite is another key factor when dealing with the person. Athletes are highly driven, motivated human beings. Feedback from them can be blurry because they will always say they\u2019re fine and try to drive on with a plan. Failing to stick to a plan feels like they are doing something wrong so the coach needs to be able to read the situation and adapt on the go. Ensuring the diet has plenty of fibrous, filling foods with as much food volume as their calorie requirements allow is the goal for their day to day, especially away from the training session itself.<\/p>\n<p>Making sure you have plenty of time to achieve these goals, in the training camp this is often an overlooked aspect from a fighters point of view. Often, they will have done some old school, drastic weight loss strategies and think that they can lose the weight in a shorter period of time. The longer you have to achieve the outcome the easier it will be to trouble shoot along the way without any added pressure.<\/p>\n<p>Remember, the weight cut only gets a fighter into the fight. There\u2019s still a whole lot of work that can be done in the refuelling stage that will help to win the fight.<\/p>\n<p>What was my favourite part of the whole camp? In an interview after winning the fight Pa laughed at the fact that he ate a breakfast before his weigh in. No stress, more fuel, more head space to focus on what he needed to do. Job done.<\/p>\n<p>Watch Pa’s #SetantaStudentSpotlight and find out more about his training: <a href=\"https:\/\/vimeo.com\/375633631\">https:\/\/vimeo.com\/375633631\u00a0<\/a><\/p>\n<p><a href=\"https:\/\/www.setanta.co.uk\/all-courses\/\">Find more information on the courses available at Setanta College here<\/a>, or contact a member of our team below.<\/p>\n<script type=\"text\/javascript\">var 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value='United Kingdom' >United Kingdom<\/option><option value='-----------------------' >-----------------------<\/option><option value='Afghanistan' >Afghanistan<\/option><option value='Albania' >Albania<\/option><option value='Algeria' >Algeria<\/option><option value='American Samoa' >American Samoa<\/option><option value='Andorra' >Andorra<\/option><option value='Angola' >Angola<\/option><option value='Antigua and Barbuda' >Antigua and Barbuda<\/option><option value='Argentina' >Argentina<\/option><option value='Armenia' >Armenia<\/option><option value='Australia' >Australia<\/option><option value='Austria' >Austria<\/option><option value='Azerbaijan' >Azerbaijan<\/option><option value='Bahamas' >Bahamas<\/option><option value='Bahrain' >Bahrain<\/option><option value='Bangladesh' >Bangladesh<\/option><option value='Barbados' >Barbados<\/option><option value='Belarus' >Belarus<\/option><option value='Belgium' >Belgium<\/option><option value='Belize' >Belize<\/option><option value='Benin' >Benin<\/option><option value='Bermuda' >Bermuda<\/option><option value='Bhutan' >Bhutan<\/option><option value='Bolivia' >Bolivia<\/option><option value='Bosnia and Herzegovina' >Bosnia and Herzegovina<\/option><option value='Botswana' >Botswana<\/option><option value='Brazil' >Brazil<\/option><option value='Brunei' >Brunei<\/option><option value='Bulgaria' >Bulgaria<\/option><option value='Burkina Faso' >Burkina Faso<\/option><option value='Burundi' >Burundi<\/option><option value='Cambodia' >Cambodia<\/option><option value='Cameroon' >Cameroon<\/option><option value='Canada' >Canada<\/option><option value='Cape Verde' >Cape Verde<\/option><option value='Cayman Islands' >Cayman Islands<\/option><option value='Central African Republic' >Central African Republic<\/option><option value='Chad' >Chad<\/option><option value='Chile' >Chile<\/option><option value='China' >China<\/option><option value='Colombia' >Colombia<\/option><option value='Comoros' 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>Eritrea<\/option><option value='Estonia' >Estonia<\/option><option value='Ethiopia' >Ethiopia<\/option><option value='Faroe Islands' >Faroe Islands<\/option><option value='Fiji' >Fiji<\/option><option value='Finland' >Finland<\/option><option value='France' >France<\/option><option value='French Polynesia' >French Polynesia<\/option><option value='Gabon' >Gabon<\/option><option value='Gambia' >Gambia<\/option><option value='Georgia' >Georgia<\/option><option value='Germany' >Germany<\/option><option value='Ghana' >Ghana<\/option><option value='Greece' >Greece<\/option><option value='Greenland' >Greenland<\/option><option value='Grenada' >Grenada<\/option><option value='Guam' >Guam<\/option><option value='Guatemala' >Guatemala<\/option><option value='Guinea' >Guinea<\/option><option value='Guinea-Bissau' >Guinea-Bissau<\/option><option value='Guyana' >Guyana<\/option><option value='Haiti' >Haiti<\/option><option value='Honduras' >Honduras<\/option><option value='Hong Kong' >Hong Kong<\/option><option value='Hungary' >Hungary<\/option><option value='Iceland' >Iceland<\/option><option value='India' >India<\/option><option value='Indonesia' >Indonesia<\/option><option value='Iran' >Iran<\/option><option value='Iraq' >Iraq<\/option><option value='Ireland' >Ireland<\/option><option value='Israel' >Israel<\/option><option value='Italy' >Italy<\/option><option value='Jamaica' >Jamaica<\/option><option value='Japan' >Japan<\/option><option value='Jordan' >Jordan<\/option><option value='Kazakhstan' >Kazakhstan<\/option><option value='Kenya' >Kenya<\/option><option value='Kiribati' >Kiribati<\/option><option value='North Korea' >North Korea<\/option><option value='South Korea' >South Korea<\/option><option value='Kosovo' >Kosovo<\/option><option value='Kuwait' >Kuwait<\/option><option value='Kyrgyzstan' >Kyrgyzstan<\/option><option value='Laos' >Laos<\/option><option value='Latvia' >Latvia<\/option><option value='Lebanon' >Lebanon<\/option><option value='Lesotho' >Lesotho<\/option><option value='Liberia' >Liberia<\/option><option value='Libya' >Libya<\/option><option value='Liechtenstein' >Liechtenstein<\/option><option value='Lithuania' >Lithuania<\/option><option value='Luxembourg' >Luxembourg<\/option><option value='Macedonia' >Macedonia<\/option><option value='Madagascar' >Madagascar<\/option><option value='Malawi' >Malawi<\/option><option value='Malaysia' >Malaysia<\/option><option value='Maldives' >Maldives<\/option><option value='Mali' >Mali<\/option><option value='Malta' >Malta<\/option><option value='Marshall Islands' >Marshall Islands<\/option><option value='Mauritania' >Mauritania<\/option><option value='Mauritius' >Mauritius<\/option><option value='Mexico' >Mexico<\/option><option value='Micronesia' >Micronesia<\/option><option value='Moldova' >Moldova<\/option><option value='Monaco' >Monaco<\/option><option value='Mongolia' >Mongolia<\/option><option value='Montenegro' >Montenegro<\/option><option value='Morocco' >Morocco<\/option><option value='Mozambique' >Mozambique<\/option><option value='Myanmar' >Myanmar<\/option><option value='Namibia' >Namibia<\/option><option value='Nauru' >Nauru<\/option><option value='Nepal' >Nepal<\/option><option value='Netherlands' >Netherlands<\/option><option value='New Zealand' >New Zealand<\/option><option value='Nicaragua' >Nicaragua<\/option><option value='Niger' >Niger<\/option><option value='Nigeria' >Nigeria<\/option><option value='Northern Mariana Islands' >Northern Mariana Islands<\/option><option value='Norway' >Norway<\/option><option value='Oman' >Oman<\/option><option value='Pakistan' >Pakistan<\/option><option value='Palau' >Palau<\/option><option value='Palestine, State of' >Palestine, State of<\/option><option value='Panama' >Panama<\/option><option value='Papua New Guinea' >Papua New Guinea<\/option><option value='Paraguay' >Paraguay<\/option><option value='Peru' >Peru<\/option><option value='Philippines' >Philippines<\/option><option value='Poland' >Poland<\/option><option value='Portugal' >Portugal<\/option><option value='Puerto Rico' >Puerto Rico<\/option><option value='Qatar' >Qatar<\/option><option value='Romania' >Romania<\/option><option value='Russia' >Russia<\/option><option value='Rwanda' >Rwanda<\/option><option value='Saint Kitts and Nevis' >Saint Kitts and Nevis<\/option><option value='Saint Lucia' >Saint Lucia<\/option><option value='Saint Vincent and the Grenadines' >Saint Vincent and the Grenadines<\/option><option value='Samoa' >Samoa<\/option><option value='San Marino' >San Marino<\/option><option value='Sao Tome and Principe' >Sao Tome and Principe<\/option><option value='Saudi Arabia' >Saudi Arabia<\/option><option value='Senegal' >Senegal<\/option><option value='Serbia' >Serbia<\/option><option value='Seychelles' >Seychelles<\/option><option value='Sierra Leone' >Sierra Leone<\/option><option value='Singapore' >Singapore<\/option><option value='Sint Maarten' >Sint Maarten<\/option><option value='Slovakia' >Slovakia<\/option><option value='Slovenia' >Slovenia<\/option><option value='Solomon Islands' >Solomon Islands<\/option><option value='Somalia' >Somalia<\/option><option value='South Africa' >South Africa<\/option><option value='Spain' >Spain<\/option><option value='Sri Lanka' >Sri Lanka<\/option><option value='Sudan' >Sudan<\/option><option value='Sudan, South' >Sudan, South<\/option><option value='Suriname' >Suriname<\/option><option value='Swaziland' >Swaziland<\/option><option value='Sweden' >Sweden<\/option><option value='Switzerland' >Switzerland<\/option><option value='Syria' >Syria<\/option><option value='Taiwan' >Taiwan<\/option><option value='Tajikistan' >Tajikistan<\/option><option value='Tanzania' >Tanzania<\/option><option value='Thailand' >Thailand<\/option><option value='Togo' >Togo<\/option><option value='Tonga' >Tonga<\/option><option value='Trinidad and Tobago' >Trinidad and Tobago<\/option><option value='Tunisia' >Tunisia<\/option><option 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It can also have a huge psychological effect so making things easier for your athlete on a […]<\/p>\n","protected":false},"author":911,"featured_media":29945,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[45,46,71,83],"tags":[],"class_list":["post-29898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-speed","category-athletic-performance","category-injury-prevention","category-opinion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>MMA Performance Nutrition | Jonny Holland - Setanta College<\/title>\n<meta name=\"description\" content=\"Performance Nutritionist, Jonny Holland, gives an insight into his work with MMA fighter, Pa Lehane, in advance of his Cage Warriors fight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.setanta.co.uk\/mma-nutrition-blog\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Performance Nutrition | Jonny Holland - 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