MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition to
control metabolic disorders and disease is a very complicated science,
and is not the purpose of this guide. The purpose of this guide is to
help healthy people gain strength and lose weight by educating them in
proper exercises, weight training and nutrition while using the Funk-Flex
Elite Strength and Conditioning for MMA and Combat Athletes.

No health claims are made for this guide. The nutrition and exercise
guide will not help cure, heal, or correct any illness, metabolic disorder,
or medical condition. The author is not a medical doctor, registered
dietician, or clinical nutritionist; the author is a fitness and nutrition
consultant. If you have diabetes, chronic hypertension, high blood
cholesterol, cardiovascular disease, or any other medical condition
or
metabolic disorder requiring special nutritional considerations, we
suggest you consult a health care professional with a clinical nutrition
background (MD, RD) for your special nutrition program.

If you have been sedentary and are unaccustomed to vigorous exercise,

you should NOT do this program and obtain your physician’s clearance
before beginning any exercise program. The author and publisher shall
have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual. The user
assumes all risk for any injury, loss or damage caused or alleged to be
caused, directly or indirectly by using any information described herein.
FUNKMMA ELITE NUTRITION FOR COMBAT FIGHTERS
TRAIN HARD, EAT HEALTHY, FIGHT EASY!

1. FUNK MMA NUTRITION FOR COMBAT FIGHTERS OVERVIEW 1

2. IMPORTANCE OF NUTRITION TO THE MMA ATHLETE 2

3. NURTITION BASICS – WHAT TO EAT 3

- 5 STAPLES 7

- PROTEIN 8

- CARBS 10

- FAT 16

- WATER 20

- VITAMINS 22

- MINERALS 22

4. PREPARE AND PLAN MEALS 24

5. MMA PRE AND POST WORKOUT 25

6. FUNK POWER 30 29

7. WHAT NOT TO EAT 30

– CHEAT MEALS 30

8. FUNK NUTRITION RULES 31

9. FUNK MMA ELITE NUTRITION MEAL-BY-MEAL BREAKDOWN 32

10. DIY & DFY NUTRITION PLAN OVERVIEW 33

11. FINAL THOUGHTS FOR YOU TO REMEMBER 34

12. GROCERY LIST 35

Funk & FLEX ELITE NUTRITION FOR COMBAT ATHLETES

INTRODUCTION

One of the main barriers most fighters face is nutrition. Just like workouts, they’re not
sure what to have, how much and when.

The biggest issue is that fighters will fuel themselves

with food that will not only decrease their performance
but will actually make them feel sluggish, increase
inflammation and add unwanted weight.

In MMA and Combat sports, there are many different

nutritional areas that a fighter must focus on:

A) Daily nutritional intake.

B) Pre and Post Workout Nutrition
c) Water Intake

Over the years I have spent a tremendous amount of time researching proper sport
nutrition, working with nutritionists, bodybuilders, trainers and sport coaches and
through trial and error have. I myself have tried, tested and proven that the material in
this guide for Elite Nutrition is exactly what you should follow if you want to improve
as a Combat Fighter.

I have had professional and amateur fighters from all disciplines use this diet to help
prepare them for fights. With this they have found they were able to stay strong and lean
without any major muscle or overall strength loss.

The Funk MMA Elite Nutrition Plan is comprehensive support designed to assist you with
your performance and to stay lean, muscular, and strong throughout the year.

Get excited about your nutrition. It’s your body and you should understand everything
you are putting into it. Using this in combination with your weekly workouts and combat
training, your body will have no choice but to respond accordingly. Following these
guides will move you from a possible dream to a virtual certainty.

“I know of no more encouraging fact than the unquestionable ability of man to elevate
his life by conscious endeavor.”
~Henry David Thoreau~

This is your time for a conscious endeavour…your endeavour to become

an Elite MMA Athlete….LET’S GET IT DONE!

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IMPORTANCE OF NUTRITION TO THE MMA ATHLETE

Whether in the gym, the ring or the
cage, you need MAXIMUM ENERGY
and conditioning to be successful.

MMA Athletes are some of the best

conditioned in the world. Training
without a good nutrition program
will not get very far in your quest
to becoming the best fighter or to
achieve a ripped body.

You must be willing to put as much

planning into your nutrition as they do
with your training. Plan the work, work
the plan. This can be the defining
factor that separates champions from those athletes who have a short lifespan in the
sport. Fighters that focus on optimal diet and nutrition will always have the winning edge
in competition. Those fighters that put as much time and effort into their nutrition as
they do their skills training and strength/conditioning training will have the most success
in their quest to become an elite MMA athlete.

Not everyone has aspirations to become a champion, but don’t you want to the leg up on
any of your competition?

Do you want to train at peak performance?

Do you want to recovery faster or stay off the injury shelf?

If your answer is yes to one or all of these questions, then optimal diet and nutrition
needs to be a main focus in your daily life.

I cannot emphasize enough how important proper nutrition is. In order to train and fight
at your optimal level you need to be healthy and
proper nutrition will keep you from getting sick.
It’s cyclical really.

Good nutrition improves your performance level.

If you have the right fuel, you can keep from
getting sick, train more intensely and therefore
fight harder. Don’t eat properly, get sick, won’t
train properly and won’t be able to fight.

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Good nutrition also plays an important part in recovery. When you train hard your body
breaks down and needs to rebuild. The only way to minimize injury and recover and
rebuild is to eat the right foods. A good diet helps you manage your weight as well.

This is a sport with weight classes, so you may need to do some weight cutting to get
into the right class for you. Perhaps you want to pack on some pounds and go up one
weight class. The right mixed martial arts diet will let you do it and this Elite Nutrition
Guide will is the key.

To summarize, it is essential that the right nutrients are delivered to the cells for the body
to effectively repair, nourish and rebuild. With the right nutrients fighters will lose fat,
enhance performance and reduce injuries.

NUTRITION BASICS
WHAT TO EAT
The term nutrition is the overall process of ingestion, digestion, absorption, and
metabolism of food. All of these processes allow the nutrients from food to be
assimilated and utilized by the body.

The nutrition needs of Combat athletes and physically active individuals differ from
sedentary individuals in that physical activity boosts caloric needs. However, certain
guidelines and recommendations that sedentary populations employ may apply to
athletic populations (i.e., timing of nutrient intake, increase carbohydrate consumption,
etc). Therefore, it is important to understand the basic, underlying principles of nutrition
and nutrients so this information can
be understood and applied in practice.

As mentioned above, I have worked

closely with nutritionists including
Laura Disceplo, Certified Nutritionist
and my wife, a Muay Thai Fighter
and former bodybuilder, trainer
and nutrition specialist for the
bodybuilding community. She
has also helped a few individuals
reach Champion status. Using their
expertise and my experience this
Nutrition eBook was developed.

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WHAT IS NUTRITION?
BY FUNK ROBERTS & LAURA DISCEPOLA (FIT TO EAT)
The great debate...is nutrition (aka “diet”) or exercise more important for your health?
The answer, both! Exercise (cardiovascular, flexibility and strength training) is essential
for heart health, building strong muscles, joint mobility, for healthy bones and burning off
those extra calories however, nutrition will greatly affect how you feel, your energy levels
and your overall health from the inside-out!

Once you start eating well and your nutrition is optimal, you will not only shed those
unwanted pounds but you will surely feel great too!

Healthy nutrition is about providing your

body with all the essential micronutrients
(minerals and vitamins), macronutrients
(carbohydrates, proteins, fats), water and
overall nutrients that it requires to function
properly and at the best possible level every
day. Proper nutrition will help to keep you
healthy, happy and disease free, all while
providing you with the energy and fuel
your body needs to live and perform daily
functions!

Not all foods are created equal and not all foods provide nutrients to your body. In fact,
some actually harm your body and cause illness, disease and an overall unhealthy you!
If you want to train at peak performance, lose weight and feel great, you have to eat the
right foods, the right amount and in proper combination – it’s quite simple in fact!

It is important to have balance, variety and eat in moderation to maintain proper

health and nutrition. Consuming a variety of food from each of the
macronutrients (carbohydrates, proteins and fats) will ensure you
are getting all the essential nutrients you require through the
fruits, vegetable, whole grains, healthy fats (nuts, seeds, avocado,
healthy oils such as olive oil and flax oil), and lean proteins
(meats, fish, dairy, soy, beans and legumes) you
consume on a daily basis.

Each macronutrient supplies a different

amount of calories (carbohydrate 4,
protein = 4, fats = 9); gram for gram
and theses calories are used to fuel
the body (energy) or they will be

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sent into fat storage if it they are not needed so over consumption, even from ‘healthy’
food, is still something to beware of when eating on a daily basis.

We will show you how to eat in order to keep your metabolism in full gear and energy
levels high using all the calories you are feeding it.

The Elite Nutrition Plan for MMA and Combat athletes is quite simple: consume
the micronutrients (vitamins, minerals and water) and macronutrients (proteins,
carbohydrates and fats) that your body is requires for optimal performance, energy,
health and body weight.

In simpler terms, the meals you will be eating are well-balanced and as a result, you will
get the necessary amount of proteins, carbohydrates,
healthy (omega-rich) fats, vitamins, minerals and water
your body needs.

You will be focusing on eating the foods you can have, not
the one’s you can’t. There is nothing more discouraging
than a long list of things you can’t do or can’t have.

Instead, you will have the foods you can and should have
that re right for your body and will help your goals of
achieving your optimal health and weight!

You will be consuming lean proteins such as chicken and

turkey breast, fish, seafood, lean dairy, soy, and natural
whey protein powder for those delicious smoothies you
will grow to love. For all you red meat lovers, don’t worry,
you will have the opportunity to indulge now and then
and incorporate a higher fat protein a couple of times a
week.

You will also be consuming healthy and nutrient-dense

carbohydrates like whole grains (brown rice, quinoa,
barley, buckwheat, oatmeal, rye, etc...), fruits, vegetables
(all types).

Lets’ not forget the fats. Yes, you get to indulge in fats
as well but the healthy ones for the most part. Some of
your fat finds will be foods such as assorted nuts and their
oils (almonds, cashews, pecans, walnuts, etc...all unsalted
however). Let’s not forget nut butters (almond, organic
peanut, cashew, etc), plus foods like avocado, extra-virgin
olive oil, omega-3 eggs, salmon, seeds and their oils (flax,
sesame, sunflower, poppy, pumpkin, etc.). Hungry yet?

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So what’s the catch you ask?

There is no real catch to be honest as long as you
eat the right foods in proper combination and follow
the Elite Nutrition for Combat Athletes guidelines.
What does that mean you ask?

Each macronutrient (protein, carbohydrate and

fat) are to be eaten in certain combinations and at
certain times of the day and its simple to do, you
just have to follow the Meal Plan Guidelines. And the
best part is that you get to eat all day long.

You will quickly learn and live by the saying “you are
what you eat” because once you feel the benefits of
optimal nutrition, you won’t want to go back to your
old eating patterns and like me, you may even find
yourself craving vegetables.... yes vegetables!

Nutrition is a key component to your success as

a combat athletes whether your vying for a UFC
contract, or you are using martials arts to stay in
shape and feed your passion for the sport.

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5 STAPLES OF NUTRITION
FOR FIGHTERS
Here are the key components to a fighter’s diet that will help
propel you to compete at the highest level in mixed martial arts.

PROTEIN - Building Blocks of the body that Help build

and repair muscles and tissues

CARBS - Provide energy for the body

FAT - Necessary part of every cell, help protect

internal organs, and provide fat-soluble vitamins.

WATER - Comprises about 60 percent of the body, is

the most important nutrient, and is crucial for
various chemical reactions in the body.

VITAMINS - Regulate various body processes, but do not

provide energy.

MINERALS - Minerals play an important role in weight loss

and maintenance.

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PROTEIN
FUNK PROTEIN RULE
YOU MUST EAT A SOURCE OF PROTEIN WITH
EVERY MEAL AND SNACK.

Protein needs to be an essential part of a fighters diet. The amino acids in protein are
involved in building muscles, bones, ligaments and tendons.

Did you know that the word protein in Greek is “Proteios”

which means “of first importance” That’s’ right, you will soon
understand the importance that protein plays in a Combat
Fighters Diet but before we get into those details, let us first
look at the main functions of protein.

Protein is responsible for assisting with growth and repair of muscles and tissues. It is
also necessary for the formation of different enzymes, hormones, antibodies, cell repair,
vision, fluid balance, and blood clotting thus an obvious necessity in our diet. Protein
provides 4 calories per gram however fitness and nutrition professionals are forever
discussing the amount of energy required to break down the amino acid chains found
in protein through the digestion process which occurs in the stomach.

What this means is that although protein has 4 calories

per gram, if you subtract the 30% of energy needed
(4-30%), you are left with 2.8 calories per gram, which
would make it the macronutrient with the least amount
of calories! To recap, mathematically speaking, this
means that 30g of protein x 4 calories per gram = 120
calories in total (or 30 x 2.8 = 84 calories)

The above-mentioned finding combined with the fact that

protein releases a fat-burning hormone called glucagon is a
sure winning combination for any MMA and Combat Athlete!
For this reason, you will notice that the FunkMMA Elite
Nutrition Plan and Diet incorporates protein at every single
meal of the day.

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AMINO ACIDS
Proteins are chain-like molecules made up of
individual links called amino acids and are the
basic chemical building blocks of life. There are
over 22 different amino acids and the human
body can produce 13 of these non-essential
amino acids (known as non-essential because
the body can manufacture them), and 8-10
amino acids, known as essential amino acids
which the human body cannot produce and
hence need to be consumed through food.
The essential ones are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine,
tryptophan, valine and – Arginine and histidine (the last two are semi-essential as they
are needed until adolescence).

PROTEIN AND TRAINING

Having protein following your workout is
very important for muscle recovery and
repair. Protein also releases a hormone
called glucagon, which is a fat-burning
hormone so very important to consume.

Proteins (and fat) are slower to digest and

as a result
s it in your stomach for longer
periods of time than do carbohydrates.
A light meal made with a quick release
protein like a smoothie made of fruit
and natural whey protein is
 a great pre-
workout meal. Ironically, it is also a great
post workout meal, which should be
consumed immediately after your workout, and approximately 1 hour later you should
consume a healthy solid meal of protein (i.e.: chicken, turkey, tuna, egg whites) and
complex carbohydrates (i.e.: sweet potatoes, spinach, rice, etc) for glycogen stores and
muscle repair.

Although quick and convenient, my suggestion it to try to eat actual solid foods and
not drink your food more than once or twice a day.

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CARBS
FUNK CARB RULE
EAT STARCHY CARBS WITH IN AN HOUR AFTER YOUR
TRANING OR WORKOUT SESSION.
When it comes to food choices that can boost
your energy, stamina and overall performance, one
macronutrient stands head and shoulders above
the rest...Carbs.

Carbohydrates are a Fighter’s best friend and your

body’s number one source of fuel. When your
body is in an anaerobic state (wrestling, striking,
sprinting, MMA training) your body’s primary
source of fuel is carbs

Carbohydrates play a number of roles in the body. Two of the primary functions of
carbohydrates are to provide glucose for the brain and energy for working muscles.

Carbohydrates are stored in the muscles and liver as glycogen. Glycogen allows fighters
to train for a sustained period of time, spar for 10 rounds or fight in the cage.

Carbohydrates are the body’s first and preferred energy source not only for daily activity
but also for your brain and red blood cells, so yes, they are very important so make sure
you consume enough of the right kind which you will learn to do throughout this section

Sources of carbohydrates come from fruits, vegetables, grains and legumes. No matter
the type of carbohydrate, they are all converted to glucose (a unit of energy) used by
the body. This is done through digestion of the carbohydrate which occurs in the mouth
with the help of saliva (and amylase, an enzyme found in the saliva) to breakdown the
carbohydrate into glucose before it leaves your mouth and enters your stomach.

This glucose circulates in the blood (quickly in

the case of simple carbohydrates) and slowly
(in the case of complex carbohydrates). The
glucose that is not needed by the tissues is
stored in the liver and in muscles in the form
of glycogen however the body can only store
so much glycogen. Let’s compare your body
to your cars’ gas tank. Your car has a gas
tank that can only hold so much gas before

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it overflows and your glycogen stores are no different. Excess glucose will be stored in
your body as body fat when the liver and muscles are at capacity so beware of loading
up on those carbohydrates in one sitting, especially the simple carbohydrates!

The trick to carbs is eating the right ones and staying away from the bad carbs.

SIMPLE CARBOHYDRATES
(Disaccharides)

Simple carbohydrates as a whole increase blood sugar levels and

are known as high glycemic index (GI) foods. Although they are
a quick energy source and are great for a quick boost, they also
come with a quick crash and your body then craves more to get
its boost back. When they are consumed, the hormone insulin is
released from the pancreas to decrease your blood sugar levels
but as a result, an over secretion of insulin often occurs causing
the body to hold on to body fat – a vicious cycle when simple
carbohydrates are responsible for the majority of your diet.

Simple carbohydrates are 2 sugar molecules linked together

that are easily absorbed into the bloodstream which as a result
quickly raise blood sugar levels. So what is the issue then? Diets
high in simple carbohydrates have been linked to diabetes,
obesity and even death!

The refined sugars (found in most simple carbohydrates except fruit) have very little, if
any, nutritional value other than the calories they contain. Yes, I am aware that they taste
sweet and delicious but not without serious repercussion on your waist line, your health,
body and your life so why consume them?

Consuming excess sugar throws the entire body’s

chemistry off balance and can cause fatigue,
headaches, irritability, cravings, adrenal fatigue,
Candida and dependence to name a few. In
addition, it dramatically weakens the immune system
allowing for your body to shut down and be prone
to more colds, more flues and illness in general.
Sugars decrease the absorbability of the vitamins
and minerals you consume causing you to burn
fewer calories.

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There are 2 categories of simple carbohydrates:

1. Monosaccharides (mono = one)

Glucose (from fruit, honey, corn syrup, starches, etc)

Fructose (from fruits and vegetables)
Galactose (from milk products)

2. Disaccharides (Di = combination of two monosaccharides)

Sucrose = glucose + fructose

(can be found in common table sugar, molasses, maple syrup, brown sugar, etc.)

Lactose = glucose + galactose

(can be found in milk sugar)

Maltose = glucose + glucose

(one of the sweetest forms of sugar and can be found in malt sugar and products)

Simple Carbohydrates can be found in:

• White sugar
• Brown sugar
• Confectioner’s Sugar
• Rice Syrup
• Caramel
• Maple syrup
• Corn syrup
• Honey
• Molasses
• Cakes
• Pastries
• Candies
• Doughnuts
• Chocolate
• Juices
• High sugar cereals
• Breads
• Pastries
• Cookies

COMPLEX
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CARBOHYDRATES
(Polysaccharides)

This is the type of carbohydrate that you should be

consuming as a combat athlete because like protein
and healthy fats, they are considered low glycemic
index (GI) foods. They do not raise blood sugar
levels significantly; rather they release glucose into
the bloodstream slowly (opposite from what we
discovered earlier on with simple carbohydrates).
By consuming low GI complex carbohydrates (and
combining them with a protein or fat), insulin levels remain stable and your will body
respond in beneficial ways but the important factors are that it will metabolize and burn
fat more efficiently, and it will also reduce cravings and hunger.

Complex Carbohydrates are also known as Polysaccharides

and they contain many glucose units (up to 3000) and the
majority are either starch or complex carbohydrates as they
are known in nutrition science.

Complex carbohydrates can be found in starchy foods such as:

• Sweet potatoes
• Brown Rice and grains
• Whole grain breads, cereals and brown pasta
• Legumes, beans and lentils
• Corn and peas
• Fruits
• Vegetables
• And anything that comes from a plant source

THE IMPORTANCE OF FIBER

(a COMPLEX CARBOHYDRATE)

Fibre is best known as the indigestible part of the plant which

cannot be broken down by enzymes or digestive juices. It is
what many people know as “roughage” or “bulk” and is what
gives your stools (feces) part of its consistency. Fiber can be
divided into two main categories: soluble (dissolves in water)
and insoluble (does not dissolve in water) fiber. Soluble
fibers consist of pectin’s, gums and mucilage’s and insoluble
fibers consist of cellulose, hemicellulose and lignin’s. But for
simplicity sake, and as seen on nutrition labels, we will focus
on soluble and insoluble fiber.

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Since soluble fiber dissolves in water, it forms a gel and adds bulk and softens your
stools. As a result, it expands in your stomach and it helps to delay the emptying time of
the stomach after a meal keeping you full longer. It is important however to ensure you
are consuming water with fiber for it to do its job efficiently. Insoluble fiber on the other
hand is exactly as it states, insoluble, and for this reason it does not dissolve in water
however it does make up the bulk of your stool helping it along it’s trajectory through the
intestinal track to then be excreted.

Some common food sources of soluble fiber are:

oatmeal and oat bran, barley, bean, legumes, peas,
flax seeds (ground is best), apples and oranges,
carrots, psyllium (often found in over the counter
anti-constipation powders and mixes) and even
some nuts and seeds.

Some common food sources of insoluble fiber are

whole-wheat products (cereals, pastas, breads), corn bran, some nuts and seeds, fruit
and vegetables skins (yes the skins have beneficial fibers), dark leafy vegetables, etc.

The health benefits of fiber as a whole are numerous and necessary for your digestion,
detoxification and colon health. Fiber (both soluble and insoluble) will help:
• Decrease constipation
• Promotes regular bowel movements
• Decrease the occurrence of intestinal disorders
• Lowers blood fats
• Boots one’s energy levels
• Improve one’s immunity
• Control diabetes
• Control cravings
• Helps to reduce the absorption of glucose into the bloodstream
• Decrease the risk of cancer of the colon
• Decrease the risk of heart disease
• Decrease cholesterol in the blood
• Decrease the occurrence of gallstones
• Helps control obesity

It is amazing that even with all of the above mentioned health conditions, the majority
of North Americans are still not getting even half of their daily recommended dosage of
fiber in a day (25-30 grams)!

CARBOHYDRATES AND TRAINING

Whether you are at a martial arts session practicing your skill training or you are about
to do embark on a strength and conditioning workout, your food requirements are not
much different in terms of which macronutrients (protein, fat or carbohydrate) should
dominate your plate and your meals for the day but timing is also important.

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The lesson to learn is that pre and post workout nutrition,

especially carbohydrates, is equally as important!
First thing is first, if your goal is to have a productive workout, you must eat and not
starve yourself. Muscle doesn’t build itself so if you are looking to get stronger (and
leaner) and have a lean muscle instead of flabby fat, be sure to feed your body what it
needs and when it needs it for optimal performance!

As you read earlier on, Carbohydrates are the body’s main and preferred fuel source
so ensuring that you have a meal before a workout will enable you to have your best
workout as your energy levels will be high, you will have better concentration, endurance
and burn more calories as a result!

If your training session is going to go over an hour, slower burning carbs like brown pasta,
oatmeal, yams or brown rice whole grains are great choices because they provide a more
sustained energy over a longer period of time.

It is safe to start with about 1 gram of carbs per 3 pounds of your bodyweight. (So if
you weight 180lbs you would consume 60 grams of carbs). As you gauge your levels of
energy during training, you may need to add 10-15 grams of carbs, especially if you find
yourself lethargic well before your session is over

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The most important meal for a fighter is the

POST TRAINING meal.
You will need to increase your carbs after your training sessions. You should have at least
3-1 Carbs to Protein after your finished,

By replenishing the carbs that you burned in the hour or so after the session you actually
put the body in a better position to perform at a high level again, sooner.

Something to consider is that when there are not enough carbohydrates in your body
and you are performing a high intensity activity, the secondary fuel source in this case is
protein.

Not only is protein not a clean fuel source (due to nitrogen) but it is talking away from
your muscles and hence will have a mor e difficult time repairing and restoring those
muscles after your workout.

The only time your body will use fat as a secondary fuel source is at a low-intensity
level of exercise. Thus, if you eat too few carbohydrates when performing high intensity
exercises, protein is used instead of fat so in order to use fat as your energy source; you
must reduce the intensity of your activity.

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FATS
FUNK HEALTHY FAT RULE
EAT A SOURCE OF HEALTHY FATS WITH EACH MEAL
EXCEPT BEFORE TRAINING.
For a fighter healthy sources of fat will help nourish your
body and athletic performance.

Fats that contain Omega- 3 fatty acids are important in

helping reduce cardiovascular disease while at the same time
improving your mood!

The main functions of (healthy) fats are numerous: they

provide insulation for the body’s organs, they are a
secondary fuel source when carbohydrates are not available,
they help transport the fat soluble vitamins (A,D,E, and K),
regulate body temperature, help maintain healthy nails, skin
and hair and lubricate your joints for flexibility and mobility.

Fat provide 9 calories per gram so they are in fact the

highest macronutrient in terms of calories so they should be eaten in moderation so
as to not gain weight. It is however important to understand that not all fats are equal,
some wreck havoc on your body and others improve your health. Healthy fats provide
numerous functions and are necessary to the body for optimal health.

Fats can be divided into 2 main groups: saturated and unsaturated.

SATURATED FATS
Are solid at body temperature and have been linked to increased
cholesterol, heart disease and stroke. A diet high in saturated
fats is considered the least healthy. Saturated fats tend to come
from animal sources (with the exception of tropical oils such
as coconut oil, palm oil and palm kernel oil which are all high in
saturated fats). Saturated fats are found in meats, butter, lard and
dairy products. Picture that steak in the butcher counter full of
white marbling – looks delicious doesn’t it? Well, that marbling
is saturated fat and as it sits then solid throughout the steak, it
is doing the same thing in your arteries, not so healthy now is
it? Instead, when selecting a steak from the butcher, choose one
with no or very little marbling such as beef tenderloin. Any fat
that is solid in any way is saturated.

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The downside to saturated fat (in relation to body fat and weight) is that your body
does not know what to do with saturated fat. It knows that it negatively affects your
cardiovascular health however it cannot find a positive twist to its properties and as a
result it directly deposits the fat into your fats cells of your body and is there to stay
only stretching out your already existing fat cells to add inches to your hips, thighs and
butts! Do you still want to consume saturated fats? Of course I realize that you cannot
omit them from your diet 100% because even very lean protein sources do have a small
amount of saturated fat but they will be monitored and limited throughout the program.

UNSATURATED FATS

Further broken down into monounsaturated, polyunsaturated and altered

polyunsaturated also known as Trans-fats.

monounsaturated fats (mUFAs):

These have been identified as very health fats (Oleic Acid
Omega-9 fats). They are associated with lowering the risk of
certain diseases such as heart disease and stroke. MUFAs can
be found in olive, canola, and safflower oils as well as some nuts
(pecans, peanuts, cashews, filberts and almonds) and avocados.

Polyunsaturated fats (PUFAs):

Polyunsaturated fats can be further broken down into
Omega-6 and Omega-3 fatty acids. These are also known as
Essential Fatty Acids (those which cannot be made by the
body and therefore need to be consumed through our diet).

Omega-6 (an essential linoleic acid - LA) can be found

in safflower, sunflower, hemp, soybeans, walnuts, sesame
seeds and oils, pumpkin seeds and oil, flax seeds and oil, etc.
Overconsumption however will cause inflammation and thus
needs to be balanced out with Omega-3’s.

Omega-3 consists of LNA (alpha-linoleic acid) which can

be found
in flax seeds and oil, hemp and pumpkin seeds
and oil. EPA, and
DHA can be found in cold-water fish such
as salmon, sardines, tuna, swordfish, trout, smelts, herring,
mackerel and Omega-3 eggs. They
also lower blood triglycerides and help “thin” the
blood, which as a result helps to protect against blood clots. They are also responsible
for reducing inflammation.

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Trans-Fats
An unnatural polyunsaturated fat known as trans-fats goes through a process of
hydrogenation.

This type of fat is formed when oils are heated to high

temperatures and hydrogen gas is added to a liquid.
This causes the liquid oil to be converted to a more
solid and more saturated fat. not to mention a longer
shelf life. Margarine is a perfect example of trans-fats.
It was once a liquid olive oil and through the process of
hydrogenation, it is now a solid tub of olive oil margarine.
In addition to margarines, other foods that contain trans-
fats are shortenings, salad dressings, ice cream, cookies,
chocolate bars, chips and many baked goods.

Trans-fats are linked to coronary artery disease, raise

LDLs (the bad cholesterol), decrease HDL (the good
cholesterol), disrupt the metabolism of our essential
fatty acids (omega 3 and 6), are related to cancer
and heart disease, decrease our immunity, affect the
quality of sperm and interfere with pregnancy. The
conclusion is that trans-fats should be cut out of
your diet altogether and I am not the only one who
believes that. In 2006, all food labels were required to
state if there were trans-fats in the food product and
had to be included on the nutrition panel.

HEALTHY FATS AND WEIGHT LOSS:

The essential fatty acid Omega-3’s required for healthy cell membranes and this is
extremely important in weight and fat loss because your cell membranes are made up
of Omega-3’s and
if they are weak, free radicals and toxins get into your cells and cause
your mitochondria (your energy power house) to be compromised which means it cannot
do its job properly and burn fuel (calories).

Essentially, these fats will increase oxidation which will help burn off excess body fat.
Yes, you need fat to burn fat but not any kind, only the essential fatty acids omega-3 and
omega-6.

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WATER
FUNK WATER RULE
DRINK AT LEAST 2 GALLONS OF WATER PER DAY
The most important nutrient in your body is
water. You can survive indefinitely without
carbohydrates, you can live for days without
proteins and fats, but without water on a daily
basis and you will die.

Everything in your body contains water:

• the muscles that drive your performance
are 75% water
• your brain is 76% water
• your blood is 82% water
• your lungs are 90% water

Whenever your body is short of water your performance decreases.

Athletes also underestimate the importance of muscle hydration,
especially in the attempts for gains.

Your water requirements increase dramatically during training. Athletes

in heavy training use over two gallons a day.

Replacing water lost during training is vital to both performance and health. Staying
hydrated is key. How do you know when you have enough water in your system? An
athlete who is properly hydrated will have urine that is light in color, large in volume, and
has minimum odor. With the exception of those taking vitamins, poorly hydrated athletes
have dark yellow urine with a strong odor. Drink plenty of water before, during, and after
exercise.

An MMA fighter should be drinking a minimum of 2

gallons a day.
We all know that water is important in preventing dehydration. We are 70% water by
weight. However maintaining adequate water intake is equally important when trying to
lose weight.

Water helps flush out toxins in the body (through urination and perspiration) and also
aids most of our bodily functions, including the digestive process. Adequate water
intake will keep constipation at bay, especially when dietary fiber has been increased.
It’s important to drink water in between meals however, and not during meals, to avoid
diluting our digestive juices which would otherwise slow down the digestion of food.

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Water also promotes blood circulation by raising blood volumes, thereby maintaining the
flow of oxygen to our muscles. This helps keep our energy levels up.

Not all water is equal

When selecting water think about its level of purity, and opt for the best you can afford.
Tap water these days has been proven to contain various levels of harmful substances
such as chlorine, heavy metals, pesticides and micro-organisms. Distilled water on the
other hand is the purest form of water in that it is void of any chemicals but also stripped
of any naturally occurring minerals. Just ensure you are not relying on water for minerals
if you choose distilled water. Reverse osmosis has been touted for its high quality of
purification, however it can be complicated to set up, costly and some argue uses too
much energy to prove sustainable.

Water bottles: which one is best?

Plastic, stainless steel, glass, aluminum, how do you choose? You should
invest in a good quality portable water bottle to carry with you to work, on
errands and anywhere else you go. Plastic bottles are to be avoided as much
as possible, as they have been shown to release chemicals (especially BPA)
from the plastic in to the water.

In the instances that you do buy bottled water, avoid reusing these bottles
at all cost! The chemical leakage continues and accelerates when reused.
This in turn increases the carbon footprint on our precious Earth, making
plastic bottled water an unsustainable water source.

Microorganism growth is also probable with reuse. Stainless

steel or aluminum bottles are a better alternative, however
some previous aluminum bottles have had BPA liners that
raised concern with this bottle type.
Stainless steel is the best investment as these do not leach
chemicals, are durable, and don’t degrade as easily as
aluminum.

SOME EXTRA BENEFITS OF WATER AND STAYING

HYDRATED:
• It helps to keep your metabolism in full gear allowing you to burn more calories at rest
• It is used for carrying oxygen through your blood stream
• It is responsible for body temperature regulation
• It removes waste and toxins from your body though excretion (urine, sweat, feces, skin)
• Assists with keeping your hair, skin and joints healthy and lubricated
• It assists in weight loss
• It helps keep you “regular” and therefore at a reduced risk of colon cancer

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VITAMINS & MINERALS

FUNK MULTIVITAMIN RULE
TAKE A MULTIVITAMIN SUPPEMENT TO ENSURE YOU
GET ENOUGH VITAMINS AND MINERALS YOU MAY BE
MISSING FROM YOUR TRAINING.
The use of Vitamins and Minerals
will help you to recover quicker and
more efficiently from high intensity
training.

Whether you use one or two high-

quality multivitamins or a variety
of different individual vitamins
and minerals, the ones you take
should include sufficient levels of
nutrients that are crucial for peak
performance.

We often solely associate losing weight with our macronutrient intake, i.e. consumption
of fats, carbohydrates and proteins. Yet an adequate vitamin intake is equally as
important for healthy, sustainable weight loss as the healthier we are, i.e. when our bodily
systems function optimally, the easier it becomes to loose and maintain a healthy weight.

The B vitamins play an vital role in weight loss, specifically Vitamins B1 (Thiamine), B2
(Riboflavin), B3 (Niacin), B5 (Pyridoxine), B6 (Pantothentic Acid ) and B12 which support
everything from thyroid function, to metabolism for energy.

Choline and Chromium also promote metabolism and maintaining balanced blood sugar
levels to curb cravings.

Recent studies also suggest that Vitamin C can affect the rate at which fat is burned, i.e.
the more citrus fruits and other foods high in Vitamin C that are consumed, the more fat
is burned.

Vitamins must be consumed as the body cannot make them. They:

• Are necessary for the metabolism of the macronutrients
• Ensure good health and protect against certain diseases
• Are required for metabolism and to protect health
• Assist in the formation of hormones, blood cells, and nervous-system

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• Are responsible for keeping cells strong, binding tissues, fighting infections, etc.
• Help regulate metabolism
• Help convert fat and carbohydrates into energy
• Assist in forming bone and tissue

The 13 vitamins can be categorized as either fat-soluble or water-soluble:

Fat soluble vitamins can be stored in appreciable amounts in the body:

Include Vit D, Vit E, Vit A, Vit K.

Water-soluble vitamins cannot be stored in the body:

Include folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin,
pantothenic acid, and Vit C.

MINERALS
Minerals also play an important role in weight loss and maintenance. They are natural
elements found in the soil, and when ingested, support numerous functions in the body
thereby maximizing energy levels for exercise!

Sodium (also known as salt) regulates water distribution in our cells. Although it is
required to prevent dehydration, we are more likely to have an excess rather than
deficiency, so intake should be limited to a natural source of sodium e.g. sea salt as much
as possible.

Potassium controls the transmission of nerve impulses, and also prevents muscles from
overheating when exerted, supporting our ability to exercise efficiently.

Magnesium controls muscle contraction and regulates the conversion of carbohydrates

to energy. Magnesium deficiency can cause fatigue and muscle cramps.

Calcium helps control muscle contraction and regulates most of the chemical reactions in
our body. It is the most abundant mineral in our bodies.

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PREPARE AND PLAN MEALS

FAILING TO PLAN IS PLANNING TO FAIL!
This is one of the most important aspects of elite performance
nutrition and being successful at it. As a combat athlete you
must treat planning your nutrition on the same level as planning
your training. Your nutrition will help you lose fat, enhance your
performance and reduce injuries.

Nothing in life gets done properly without planning and

preparation. Imagine knowing you were to have a child and did
no preparation for the birth or after. It just wouldn’t work. The
same type of thought must apply to your everyday life. When you go to the gym, you
should already know exactly what workout you are doing so it can be an intense effective
workout.

Prepare your meals beforehand so you do not find yourself slipping into eating the junk
food that may readily be available. Being prepared keeps you focused and on the right
track to success.

Make Sundays your planning day. I find that Sunday gives

you most of the day to plan out your meals for the week.
The risk of stopping for fast food, or eating something crapping will be reduced when
you have your meals planned. Even if you have to carry around your meals in coolers
with your shakes, snacks and meals it is worth staying on course with your nutrition.
Invest in a cooler.

Ensure that your pre-training meals are planned with slow digesting carbohydrates and
faster digesting carbs for after training.

Prepare your food and meals in bulk and refrigerate them for ease of use. This will help
you create meals quickly and without effort, preventing you from reaching for the wrong
things. Cooking in bulk is great so that you don’t have to cook one or two chicken breasts
from scratch. It can become quite the hassle if you have to get out the pots and pans
every minute to cook something. Use Sundays as your planning and preparing day.

When you are prepared you can handle emergencies much better, like when you are
stuck without having any healthy snacks and resort to eating foods that will only hinder
your training or make you lethargic

Plan your grocery list too. You will see that I have included a grocery list of literally what
I get each time I do a big shop. Use the Funk Power 30 Foods List ad shopping checklist
to help you.

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MMA PRE AND POST WORKOUT

I receive this question once every other week. Funk, what should I eat before and after
I workout? In this article I will give you the information that you need to ensure you
nourish your body correctly pre and post workout.

Proper nutrition is the key to getting a consistent and effective workout. Now depending
on what your goals are will determine some of your food choices. If you are trying to bulk
up or add crazy muscle, you will eat a bit different from someone that is trying to lose
weight, slim down or get ripped.

A bodybuilder wants to eat more egg whites and tuna whereas someone trying to lose
weight would opt for whole-wheat pastas and salads. Remember to gain weight you
must take in more calories than you burn. To lose weight, you must burn more than you
take in.

WHEN YOU NEED TO EAT

When I was training in Thailand my Pre and Post
meals were extremely important, especially if I
was to get through the 3 hour training sessions.
If my training started at 7:00AM, that meant
that I was up and eating at 6:00AM.

Before you workout your body needs ample

time to digest what you’ve put in it. A good
rule of thumb is always to wait 1 hour prior to
exercise. You want to make sure that you have
enough time to digest the food before you
embark on your crazy workout.

Post workout nutrition should be eaten NO

LONGER than 1 hour after exercise. If you delay
eating longer than an hour after your workout
then your body begins to take those muscles
you just worked so hard to get and deplete
them by using them as energy for the rest of the
day or night.

I bolded that line because I know so many people that do not follow the rule of eating no
longer than 1 hour after working out. If you are not doing it now, then start today.

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WHAT YOU NEED TO EAT

Prior to starting your workout, the best
foods are in the form of carbohydrates. Yes
I said carbs. Carbs are not bad for you when
choosing the right ones. A pre-exercise
meal should include foods that are low in
carbohydrates and easy to digest. Foods
low in carbs will release glucose gradually
into the blood stream, which is what you
want prior to your session to help prolong
physical endurance.

Don’t forget that it’s just as important to

eat smart after your workout has subsided and you’ve come down. After a workout,
your body is like a sponge, ready to soak up the nutrients in food to restore energy and
replenish your muscles. A mixed meal high in carbohydrates with moderate portion of
protein and fat soon after completing the workout is best to help re-fuel carbohydrate
stores after exercise.
The right foods alone won’t get you through a workout - you’ll have
to get the right hydration with water while you exercise. You should drink at least at least
16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20
minutes during exercise. (An ounce is about a mouthful.)

WHAT YOU SHOULD EAT

PRE WORKOUT
Some food suggestions prior to a workout include:
• Vegetables like celery, cucumber, tomatoes
• Low-fat yogurt
• Peanuts
• Fresh fruit such as cherries, plum, peach
• Apple
• Oatmeal
• Healthy Cereal
• Oat bran bread

POST WORKOUT
Post workout you can increase the carbs and protein to
restore those muscles.
Some suggestions are:
• Post Workout Drink with 3-1 Carbs to Protein
• Bagel with jelly
• Baked potato
• Stir-fried chicken and vegetables over brown rice
• Eggs

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• Fish
• Beans
• Watermelon, banana
• Sports Drink – throw some protein in it

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the
stomach a long time. They also will pull blood into the stomach to aid in digestion, which
can cause cramping and discomfort.

Meats, doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not have any sugar prior to your workout, as some people do not perform well
after a blood glucose spike.

If you’re squeezing a workout into a busy schedule, you may be tempted to grab a
protein bar on the way out the door, but DON’T DO IT.

Most bars are “glorified candy bars, often providing even more
calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance

by stimulating a greater use of fat for energy,
and thereby reserving glycogen in the muscles.
Research, however, doesn’t seem to support that
theory. When caffeine improves endurance, it does
so by acting as a stimulant.

Caffeine can have serious side effects for some

people. Those who are very sensitive to its
effects may experience nausea, muscle tremors,
and headaches. Too much caffeine is a diuretic,
and can result in dehydration, which decreases
performance.

In conclusion, if you’re going to invest the time to

put yourself through a productive workout, then it’s
imperative to nourish your body correctly pre and
post workout.

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Why is Your Post Workout Nutrition The Most Important of the day?

There are a couple reasons why post workout nutrition is so important.

1. Recovery
During training or your workout session because of the high intensity you’ve totally depleted
your muscle glycogen, your blood sugar’s dropped, and your muscles have been broken
down. You need the proper nutrients after your training session so that you can body can
recover and repair, continue to burn fat and feed your muscles so they can grow.

2. Metabolic Rate
The focus behind this Nutrition Plan is to help you burn fat and keep your metabolism
high so that we are constantly burning calories. If you are not eating the right foods after
your workout session your blood sugar levels will not normalize, which in turn causes
your body to go into a catabolic effect.

Catabolism will cause you lose your muscle and slow down your metabolism. These
are roughly 60-minute window post workout that your body needs nutrients. It is
so important that you eat during this time. For the Combat Athlete who is training to
keep your muscle mass and burn fat, if you miss this window you WILL slow down you
metabolism and feel sluggish for the rest of the day. Which isn’t helping you accomplish
your goal either.

So what should you eat during your Post Workout Recovery? About 15 minutes after
your finished training you want to ingest a post workout drink. The body digests it much
quicker and nutrients get your body almost immediately.

The Post Workout Recovery Shake

After your workout your body needs two things:

1. Protein
To repair or build muscle mass.

2. Fast Digesting Carbs

To help stabilize blood sugar levels, replenish your muscle’s
glycogen stores, and to spike your insulin levels so that the
protein gets transported from the blood stream into your muscles.

You can use protein powder like whey because it’s the fastest
digesting protein.
 And your fast digesting carbs (simple sugar) can come in the form
of fruit, juice, a sports drink like Gatorade (this is the ONLY TIME you should drink
Gatorade), or even skim milk.
I use Prograde Post Workout Drink because it already comes mixed with two to one
carbs to protein.

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FUNK POWER 30 FOODS

WHAT TO EAT
If you look into my fridge, freezer and pantry at any time, you will always find these
foods. Through competing as a professional athlete, training top level MMA and sports
athletes, studying, research and working with nutritionist and professional trainers, I
found that all top performing athletes eat the same foods.

My Power 30 food list is paramount when it comes to health and nutrition.

These are the foods that will help you build more muscle, increase strength, reduce
inflammation (thus help to prevent injury) improve power, overall endurance and best of
all burn off unwanted fat to help you look lean, muscular and ripped.

It’s no wonder at 44 years old I feel like I’m 20. These are the foods that should be in
your kitchen at all times.

PROTEIN CARBS ESSENTIAL FATS DRINKS

Tuna Oranges Avocado Water
Egg Whites Broccoli Extra Virgin Olive Oil
Greek Yogourt Cauliflower Almonds
Chicken Breast Bananas Almond Nut Butter
Fish - Salmon Brown Rice
Turkey Burgers Mixed Veggies
Beef Assorted Fruit
Pork Greens - Spinach and Kale
Turkey Slices - Deli Sweet Potato
Cottage Cheese Frozen Fruit
Tomatoes
Oats
Quinoa
Beans
Berries
Apples

REFER TO THE
FUNK POWER 30 FOOD
EBOOK AND GROCERY LIST

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WHAT NOT TO EAT

DO NOT pollute your body with the following foods. These
are the foods that will quickly take you out of your Elite
athlete status. Stay away from the foods on this list if you are
training for a fight or your goal is to burn fat while building
lean muscle and improving your performance

• Processed foods • Frozen microwave meals

• Packaged foods, • White Sugar
• Deep fried foods • Brown Sugar
• Take out like McDonald’s • Doughnuts
• Junk food, candies • Muffins
• Soda/pop • Cookies
• Alcohol

Real foods don’t have as many calories, and they don’t have near the amount of terrible
side effects
 
CHEAT MEALS
I get asked quite a bit if having “cheat days” are okay. A “cheat Day” for those of you
that are not up to speed is usually a dedicated day most people have to eat whatever
they want.

I AM NOT a fan of cheat days, as most people just end up people overindulging and all
the hard work performed during the previous week goes to waste because of the excess
calories they consume.

I AM a fan of a cheat meal once a week. I encourage a cheat meal because it can throw
your metabolism into hyper drive. You see when you are eating healthy and clean your
body gets used to processing the same types of foods over and over again and then
when you eat something your body isn’t used to, your body has to work much harder to
metabolize it, hence speeding up your metabolism and burning more calories.

They key is one cheat meal a week, NOT cheat day. If you can, try to eat your cheat meal
earlier in the day to give yourself a better chance at burning it off during training. When
having a cheat meal, make sure you consume protein with your meal as it slows down the
digestive process and you are still getting some nutritional value out of your meal.
If you do make it a plan to cheat then having one cheat meal a week will not hinder your
progress at all. It will also keep you from going crazy and help motivate you to stay on
track with your elite nutrition.

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FUNK NUTRITION RULES

NUTRITION RULES

1. Every meal must have a source of PROTEIN

(try and vary your sources of protein as well)

2. You must eat REAL FOOD meal within an hour after your training.
(This does not include post workout drink right after. You still need to eat real food)

3. Try to ingest a Protein Shake/smoothie containing at least 3-1 Carbs to

protein immediately after your training or workout session.

4. Plan and Prepare your Meals – Plan out your meals on a weekly or daily basis.
This will help you to make sure that you are getting the proper nutrition. You
have to have food ready to eat at all times. Leave room to be flexible.

5. Drink at least 2 gallons of water a day.

(Drink water with all meals and in between, before, during
and after training sessions)

6. Eat Clean – Your nutrition plan should have complex carbs, lean proteins, and
unsaturated fats. Add lean meats, fruits, vegetables, Greek yogurts, nuts, fish,
poultry, legumes, and whole grains.

7. Taking multivitamins will allow for proper absorption and usage of

carbohydrates and proteins

8. Eat Smaller Meals more Often – Eat 6 small meals per day. Eating more
frequent will give you more energy throughout the day, keep your body
burning fat, help keep the blood sugar levels stable and help you to avoid
binging. Add another meal if you feel like you have no energy or if you
have a LONG DAY

9. Eat veggies with every meal and snack (Vegetables are like having free food.
They have little calories yet the body expends more energy to metabolize them

10. Use the grocery list I supplied of the Funk Power 30 Foods to ensure you
are purchasing the right foods to keep you at optimal level of training
and health

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ELITE NUTRITION MEAL BY MEAL BREAKDOWN

TRAIN IN THE MORNING TRAIN IN MIDDLE OF DAY TRAIN IN THE EVENING

PRE-BREAKFAST PRE-BREAKFAST PRE-BREAKFAST

BREAKFAST/PRE
BREAKFAST BREAKFAST
WORKOUT MEAL

TRAINING/WORKOUT
AM SNACK MID-MORNING SNACK
SESSION – (START 8:30-
9:00AM)

LUNCH/PRE WORKOUT
POST WORKOUT DRINK LUNCH
MEAL

POST WORKOUT MEAL/

PRE-WORKOUT DRINK MIDDAY SNACK
LUNCH

TRAINING/WORKOUT
PRE-WORKOUT MEAL-
AFTERNOON SNACK SESSION – (START 1:30-
DRINK
2:30PM)

TRAINING/WORKOUT
DINNER POST WORKOUT DRINK SESSION – (START 6:30-
7:00PM)

POST WORKOUT MEAL-

EVENING SNACK POST WORKOUT DRINK
DINNER

DINNER/POST WORKOUT
BEDTIME PROTEIN PM SNACK
MEAL

BEDTIME PROTEIN PROTEIN DRINK

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DONE FOR YOU (DFY) &

DO IT YOURSELF PLAN (DIY)
MMA NUTRITION PLAN
Accompanying this nutrition package is the Done For You and Do It Yourself 8 Week
Nutrition Plan that you can use throughout the year or even during your fight camp if you
are preparing for one.

The goal of my plan is that you NOT have to cut so much weight days before the fight.
This meal plan keeps you cutting throughout the camp, while sustaining your muscle
mass and keeping your strength.

If you are preparing for a fight and need to cut, being 8 to 12 lbs. above your targeted
weight class will make the cut go much more smoothly.

What you weigh in at the completion of your diet depends upon body fat and how much
muscle mass you have.

The FunkMMA Nutrition Plan isn’t about building huge muscle mass and packing on
weight. The diet is designed to maintain current muscle mass or possibly build a little,
increase strength and decrease body fat so you can have the leanest and meanest
physique possible.

It’s SAFE and CLEAN!

33 FUNK & FLEX ELITE STRENGTH AND CONDITIONING // NUTRITION GUIDE // www.funkflexmmaworkouts.com
Funk & FLEX ELITE NUTRITION FOR COMBAT ATHLETES

Final Thoughts
For You to Remember

EAT PROTEIN WITH EVERY MEAL AND SNACK

Proteins should be eaten at every meal and snack 1.5-2 g/kg bodyweight per
day for athletes. Protein will help with muscle repair, fat loss and build muscle.
When you train like you do, especially during times of fatigue, intense training
and overtraining, your body may start to use its own muscle as energy source
(YOU DO NOT WANT THIS) – eating protein will help with ensuring this does not
happen.

CARBS FOR ENERGY

Carbs generally should come from Complex Carbohydrate in natural food
sources such as vegetables, legumes, salad, oatmeal and fruit are ideal…You can
eat Simple carbs – rice, pasta, potato, yams only early in the AM and after a
workout/training sessions

HEALTHY FATS
Make sure you do not shy away from healthy fats, which are essential and derive
from – omega oil, fish, walnuts, olive oils, seeds and avocados. Eat healthy fats
with all meals except before you train.

WATER
Drink at least 2 gallons of water per day and make sure to drink water
throughout your training session.

MULTIVITAMIN
Take a multivitamin every morning with your breakfast.

34 FUNK & FLEX ELITE STRENGTH AND CONDITIONING // NUTRITION GUIDE // www.funkflexmmaworkouts.com
Funk & FLEX ELITE NUTRITION FOR COMBAT ATHLETES

FUNK POWER 30
GROCery SHOPPING lISt

PROTEIN CARBS ESSENTIAL FATS

Tuna Oranges Avocado

Extra Virgin Olive
Egg Whites Broccoli
Oil
Greek Yogourt Cauliflower Almonds
Almond Nut
Chicken Breast Bananas
Butter
Fish - Salmon Brown Rice

Turkey Burgers Mixed Veggies

Beef Assorted Fruit

Greens - Spinach and
Pork
Kale
Turkey Slices -
Sweet Potato
Deli
Cottage Cheese Frozen Fruit

Tomatoes
DRINKS Oats

Water Quinoa

Beans

Berries

Apples

35 FUNK & FLEX ELITE STRENGTH AND CONDITIONING // NUTRITION GUIDE // www.funkflexmmaworkouts.com