Mma Fighters And The Keto Diet: Who's Doing It?

The keto diet is a popular choice for many athletes, including MMA fighters, due to its effectiveness in utilising fat stores and losing weight. However, there are some considerations to take before implementing this diet, especially for sports as complex and intense as MMA. While some MMA fighters like Junior dos Santos, Matt Brown, and TJ Dillashaw have tried the keto diet, it is not a sustainable diet for MMA fighters as it impairs high-intensity performance and can lead to a loss of lean muscle mass.

MMA fighters who have tried the keto diet

The ketogenic diet has become increasingly popular in recent years, with many people touting its benefits for losing weight and optimising athletic performance. The diet is based on consuming most of your calories from fats and proteins, with fewer than 50 grams of carbohydrates per day, and ideally fewer than 20 grams.

Several MMA fighters have tried the keto diet, with varying results. Here are some examples:

Matt Brown

UFC fighter Matt Brown, aka "The Immortal", has been on the keto diet for a long time, according to a 2019 tweet. However, he does eat carbs before and after a fight, only maintaining the keto diet outside of training. This approach seems to benefit him, as strict keto is not recommended for MMA fighters due to the risk of impaired performance.

TJ Dillashaw

Former UFC Bantamweight Champion TJ Dillashaw has also experimented with the keto diet, specifically an "intermittent keto ketogenic diet". In a 2020 video, he mentioned that his body goes into ketosis, but he includes fruits and simple carbs in his diet as he feels his body needs them to function optimally.

Ronda Rousey

Former UFC Women's Bantamweight Champion Ronda Rousey has also tried the keto diet, stating that she felt good while on it. However, she lost against Amanda Nunes in UFC 200 in 2016 while following this diet. It's important to note that a strict keto diet is not recommended for MMA fighters, and some cheating on the diet may be necessary to maintain performance.

Junior dos Santos

UFC heavyweight champion Junior dos Santos has successfully shed weight and achieved a slimmer look with the help of the keto diet.

While the keto diet has shown benefits for weight loss and improved cardiovascular health, research suggests that it may impair high-intensity performance and increase the risk of injury for athletes. Therefore, it is important for MMA fighters to carefully consider the potential benefits and drawbacks before adopting the keto diet.

The benefits of keto for MMA fighters

The keto diet has become increasingly popular in recent years, with many people adopting it to lose weight, optimise their athletic performance, and feel great. The diet, which is low in carbs and high in fat, has also been taken up by MMA fighters, who are always looking for ways to gain a competitive edge over their opponents.

Keto is a very low-carb diet, with fewer than 50 grams of carbs consumed per day, and ideally fewer than 20 grams. The diet consists mostly of fats and proteins, with foods such as fish, seafood, natural oils like coconut and olive oil, and berries eaten in limited quantities. After several days or weeks of eating this way, the body goes into a state of ketosis, where it uses fat instead of carbs for fuel. This turns the body into a fat-burning machine.

Benefits of Keto for MMA Fighters

While the scientific consensus is that keto is not optimal for peak athletic performance, there are some benefits that can be advantageous for MMA fighters.

• Weight loss and health benefits: The keto diet can help MMA fighters lose weight and improve their health. The high-fat, low-carb nature of the diet makes it easier to consume fewer calories, creating the calorie deficit needed for weight loss. Additionally, keto can improve cardiovascular health, reduce the risk of certain cancers, improve blood sugar levels, and enhance brain function.
• Rapid weight cutting: Keto can be beneficial for MMA athletes looking to cut weight quickly for a competition.
• Stable energy levels: Some research suggests that keto can help stabilise energy levels and boost cognitive function, which could be advantageous for MMA fighters.

Drawbacks of Keto for MMA Fighters

The main drawback of keto for MMA fighters is that it can hinder athletic performance. Carbs are the primary source of fast-release energy for the body, and without this fuel source, MMA fighters may find their performance suffers. This is particularly true for explosive, high-intensity sports like MMA, where the body needs fast access to energy. Additionally, keto has been shown to decrease time to exhaustion and slow down post-workout recovery.

In conclusion, while keto may be beneficial for MMA fighters looking to lose weight or cut weight quickly, it is not optimal for those seeking to optimise their athletic performance. The diet's impact on energy levels and recovery may hinder MMA fighters' training and performance.

The drawbacks of keto for MMA fighters

MMA fighters need to be at their physical peak, and their performance relies on having a lot of energy. The keto diet is a low-carb, high-fat diet that alters the body's fuel sources, moving it away from using glucose (from carbs) to fat. This process can be detrimental to an MMA fighter's performance and training.

Firstly, the body needs time to convert stored fat energy into ATP for muscle contraction, and this process is slower than using carbs as fuel. Carbs are essential for fast, explosive energy, which is required for striking, defending, and strength movements in the ring. Without this immediate energy source, an MMA fighter's performance will suffer.

Secondly, the keto diet can negatively impact an MMA fighter's training. Training involves repeated power movements that require fast energy release, which carbs provide more efficiently than fats. If a fighter cannot build sufficient overload in these training movements, their body will not progress and adapt efficiently.

Additionally, the keto diet can affect an MMA fighter's endurance. Carbohydrates are stored in each muscle as glycogen, fuelling that specific muscle. Once the glycogen store is empty, the muscle uses glucose from the blood, which lowers blood glucose levels. This can lead to tiredness, mood changes, and a lack of concentration—all detrimental to an MMA fighter's performance.

While keto can be beneficial for endurance athletes in ultra-endurance events, for MMA fighters, it can negatively impact their performance and training due to the need for fast, explosive energy.

How keto affects training and performance

The ketogenic diet is a way of eating that is high in fat, moderate in protein, and extremely low in carbohydrates. The goal of the diet is to get the body into a state of ketosis, where it uses fat as its primary source of energy instead of carbohydrates. This can lead to a range of health benefits, including enhanced cognitive function, increased rates of fat loss, and reduced inflammation.

The effects of the keto diet on athletic performance, however, are less clear. The diet may not be suitable for high-intensity bursts of activity, as carbohydrates are the body's main source of energy. During high-intensity exercise, the body typically relies more on carbohydrates for energy, while fat metabolism decreases. This means that athletes on a keto diet may have to work harder to maintain the same energy output.

Some studies have found that the keto diet may enhance performance for endurance athletes, as it can improve the body's ability to use fat as an alternative source of energy. However, other research suggests that it could negatively affect performance by impairing energy utilization and speeding up time to exhaustion. More research is needed to determine the effects of the keto diet on endurance athletes.

The keto diet may also have some drawbacks for athletes. It can decrease energy levels, especially during the initial adaptation phase, and may impair muscle growth due to restricted protein intake and lower calorie consumption.

Overall, the keto diet may be better suited for low-intensity, steady-state activities rather than high-intensity bursts of exercise. It can take up to 12 weeks for the body to fully adapt to using fats for energy, so athletes may need to commit to the diet for an extended period to see any performance improvements.

How to implement keto for MMA fighters

The keto diet is a popular choice for many athletes, including MMA fighters, due to its effectiveness in utilising fat stores and losing weight. However, there are some considerations and potential limitations to this diet, especially for sports as complex and intense as MMA.

Understanding the Keto Diet

The keto diet, short for the ketogenic diet, is a high-fat, low-carb, and limited-protein diet. It involves getting most of your calories from fats and proteins, with less than 10% of energy from carbohydrates. Typically, you should consume fewer than 50 grams of carbs per day, and ideally less than 20 grams. This diet forces the body to use stored fat as an energy source instead of glucose and glycogen.

Benefits of Keto for MMA Fighters

The keto diet can be beneficial for MMA athletes looking to rapidly cut weight for a competition. It can also improve cardiovascular health, strengthen bones, build lean body mass, and positively impact mental health.

Drawbacks of Keto for MMA Fighters

The main drawback of the keto diet for MMA fighters is that it may impair high-intensity performance. Carbohydrates are the body's primary source of energy, and without sufficient carbs, MMA athletes may experience decreased performance, slower recovery, and reduced time to exhaustion. Additionally, keto diets are associated with losses of lean muscle mass, which is crucial for MMA fighters.

Implementing Keto for MMA Fighters

If an MMA fighter decides to implement the keto diet, it is important to do so carefully and in consultation with a nutritionist. Here are some general guidelines:

• Ensure that 70-90% of each meal is fat. Include foods like eggs, bacon, avocado, olives, olive oil, nuts, butter, fatty cheese, and coconut oil.
• Include a small amount of protein (around 20% of each meal) alongside the fat. Lean meat, poultry, seafood, and eggs are good choices.
• Limit carbohydrates to about 5% of each meal. Choose low-carb vegetables like broccoli, cauliflower, cabbage, mushrooms, and cucumbers.
• Pay attention to portion control and ensure variety in your meals to maintain interest and stay on track.
• Consider a targeted ketogenic diet, where you consume 15-25 grams of carbs 30 minutes before and after training to provide the necessary glycogen for training and fighting.

It is important to note that a strict keto diet may not be optimal for MMA fighters. Some fighters, like Matt Brown and TJ Dillashaw, have found success by combining the keto diet with strategic carb consumption before and after training. As always, it is crucial to listen to your body, monitor your progress, and make adjustments as needed.

Remember, while the keto diet may offer some benefits, it is just one aspect of a comprehensive training and nutrition plan for MMA fighters.

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