What to Eat for Combat Sport & MMA Nutrition | Phil Daru

[@jovankostic494]

Coach, can you give a simple of full day eating by meals?

[@nastycool5391]

this channel is superb! food is also a key in maintaining a resilient mind and longer flow states. a lot of an athlete or warriors effort is wasted without the right gut conditioning

[@DylanM333]

hundred percent agreed, our gut is our mind

[@Dragon-pm3kh]

Phil Daru deserves all the subs.

[@karkourkhawla9808]

Deserves more

[@tiyboss695]

The bread has alot of Carbs man

[@JamaicanLoops]

Wow, got a boxing fight May 22nd and this gave me some GREAT info. I've been feeling drained in some training sessions, really look forward to trying out this new info.

[@stephenthedude4383]

Did it work

[@JamaicanLoops]

@@stephenthedude4383 definitely helped out! Made weight and everything very easy. Felt great during my work outs and not deprived of energy.

[@creativeape8994]

What were the main things you took away from it?

[@___and_memes_for_all]

Any training you recommend to someone getting into boxing?

[@JamaicanLoops]

@@___and_memes_for_all if you’re just starting out and want good fundamentals, find a good local gym. It’s easy to learn bad habits and have the wrong idea of training. When u get a good gym, they’ll have good sparring, training, program, and techniques for you. I’m still fixing mistakes I made when I first started everyday. It’s a great sport! I lost 45lbs when I was getting ready for that fight last year, changed my life!

[@VikasKumar-uy6ep]

Thanks sir Dil se in hindi meaning From the bottom of my heart

[@endofd-d7c]

Jai pakistan 🇵🇰 Hindustan Murda bad

[@carpejkdiem]

A snap shot of that board would of been preferred. The writings to small to get what it says. I really want this knowledge to register. Seems its gonna be expensive monthly after the research. Sounds great though.

[@donshipman8441]

Nice!! Jose breaks it down right! All business, no BS! More from him please!

[@ward23]

Once my stimmy hits I’m getting your mentor ship.

[@PULAG]

You blew your 'stimmy' on an 8 ball and a fiddy

[@jjrojas8081]

Here is an excerpt from our study for the International Society of Sports Nutrition Recommended daily intakes of carbohydrate are commonly reported to be 5-12 g/kg/day, with the upper end of this range (8-10 g/kg/day) reserved for those athletes that are training at moderate to high intensities (≥ 70% VO2max) upwards of 12 h per week [25,26,27]. In the absence of considerable muscle damage, this carbohydrate intake level has been shown to maximize glycogen storage. Percentage-based recommendations (60-70% carbohydrates of total daily caloric intake) have fallen out of favor due to their inability to appropriately prescribe required carbohydrate amounts in athletes eating high amounts of food or in those who may be following a restricted energy intake. It should be noted that most of the recommendations for carbohydrate intake are based on the needs of endurance athletes, and in particular, male endurance athletes. Moreover, studies have indicated that trained female athletes do not oxidize fat and carbohydrate at the same rates as males and may deplete endogenous glycogen stores to different degrees [28,29,30,31]. Perhaps those involved in strength-power sports need a lower intake of carbohydrate and instead should focus more on prioritizing their carbohydrate intake in the days leading up to competition, but more research is required as this topic has been critically evaluated in a review by Escobar et al. [32]. It should be noted that athletes often fail to meet recommended amounts of energy and carbohydrate; consequently [33], strategies to replenish carbohydrate stores may take priority toprepare for maximal performance in the next competition.

[@markrobertparker]

this was a super solid well done leadership presentation - so many people self included over complicate a lot of the basics for mens fitness between in our opinion 21 - 41 year wait classes? thanks again - hope people are viably contributing to your channels overall viability !!

[@theboltthrower8661]

Most complete fitness channel

[@PULAG]

2nd to one. Mine.

[@nicopostigo123]

Awesome video, thanks guys.

[@theironforce3000]

Good info on the fundamentals . I guess I was looking for something specific in terms of what to have before and prior a Bjj/ Muay thai session.

[@carolinemercado7406]

Easy, deer and elk meat with a shot of whiskey.

[@jjrojas8081]

All day every day!!!

[@taran5767]

Don’t forget the DMT

[@PULAG]

Wish I had access to those resources

[@shijagurumayumdeosharma]

Rum over wiskey

[@PiethagorasTearem]

Where bear meat

[@sonamfitness]

Love this channel. Great advice. Thanks.

[@PULAG]

Hate this channel. Bad advice. No thanks.

[@h4z]

Amazing content like always

[@beksultanasanov2519]

I like it but pls do it with pictures to get it clearly coz I don’t understand English so much, thanks!

[@Juanchox88]

Man such great content!!!!

[@PULAG]

You saw my channel, too?? Thanks

[@jja0168]

Phil is the man no doubt

[@fcove5453]

agreed

[@whatever889]

I love how the nutritionist is out of shape yet all these guys are going to him for professional advice

[@god8331]

Him being out of shape has nothing to do with his knowledge and experience on nutrition smh this is the dumbest shit I have ever read

[@Mamuli_28]

coaches dont play XD

[@jjrojas8081]

Stronger than you though…

[@robertparisi8016]

Don't do as I do do what I say,

[@srapko]

This is great information.

[@simply11believelane47]

Just subd yesterday! Lovin the videos. Did forearm n grip strength exercises last nite

[@LECityLECLEC]

Great vid!

[@h.plovecraftcatnamegaming9894]

Some dosage ranges for the supplements would be useful, I was taking beta alanine a few times a week until I found out that the minimum effective dose is roughly 3.2 grams every single day

[@PULAG]

Count by scoops. Take 2 scoops of everything, everyday. That'll be $49.99

[@C0d0ps]

I would never take a pre workout for beta Alanine. Just buy it separately. Creatine I buy separately and take 5g every day. - best wishes from 5’8 mma dude and aspiring amateur body builder

[@jan-alexanderpelz1649]

My boy looking 5 years younger 👆

[@goldmanasable]

Amazing content thank you

[@PULAG]

You're welcome. That'll be $29 99

[@billwilliams5088]

Digging the hair bro 💪 👊

[@PULAG]

It grows on heads.

[@anthonyy_vivid5438]

am just trying to eat some good food after my muay thai... didint eat anything last night really, my family doesnt really know how to make any good food for the body... I have to learn how to cook, feel so damn drained I cant even warm up

[@C0d0ps]

For mma I eat 40% carbs, 25% protein and 30% fats and I have no problem training for 90-180 min per day. The last 5% you can to whatever macro you want.

[@WolfgangLizana]

0:58 This guy says 8-10Grams of carbs per kilo of bodyweight in post workout carbs???? My guy, thats 840grams of carbs for someone who weighs 84kgs!!! That's either a mistake or im somehow severely concussed from my grappling tourny this weekend and misunderstood

[@caiquesilva2752]

Lol I think it is a mistake otherwise you would not be 84 for too long.

[@tds5233]

Forreal??!! Exactly what I was thinking. I’m confused af

[@jjrojas8081]

I apologize that will be the dose per day. We have since published a erratum. You can find out per reviewed studies here jissn.biomedcentral.com But you are correct post exercise that would be too much, this is per day and go good dose of simple carbs post exercise is needed for recovery.

[@OmarMohamed-nn5qv]

@@jjrojas8081 even per day that's too much iam 75 kg that means I need to take 750 g of carbs

[@jjrojas8081]

@@OmarMohamed-nn5qv what’s your activity like? And what’s your lean mass?

[@brianbae2000]

Can you clarify the 8-10g/ kg of bodyweight for post-workout carbs. I'm about 90 kg does that mean i should aim for 720 -900 g of carbs post workout thats a lot of carbs.

[@gabrieljacob7678]

you have to turn your weight to lbs. You weight 198.416 in lbs now you do the maths

[@gabrieljacob7678]

i think dont take my word has 100% right

[@jjrojas8081]

I apologize I was also a bit vague. The dose I gave was per day. Not post exercise. Measure this off of lean mass and that’s your daily dose. Post exercise you can dose simple carbs for fast absorption. Vitargo is great option it delivers 70g per serving.

[@cyborg8961]

I think that he meant 0.8-1g per kg Carbohydrates

[@fredriksjodin83]

Amazing video. Taking notes like a madman! :D QUESTION: How much is recommended to drink Beetroot Juice per day? THANKS! :D

[@fredriksjodin83]

QUESTION: What recommended dosage of Leucine in a protein powder are we looking at? :D Thanks!

[@lombardii]

8-10 g of carbs / KG seems like a lot? If you weigh 86kg and eat 8 grams of carbs per KG thats 2700 calories. 3:1 Carb:Protein ratio is 920 calories. So you’re already at 3,600 calories before factoring in fats. Can anyone clarify if I am missing something? Im looking to eat at 3500 calories to go from 190 to 180 bc my maintenance is about 3800.

[@moneyvsfinance]

You actually lose more muscle right after a meal than when you're in ketosis. Your body is always breaking down muscle, but BHB is muscle sparing. Taking amino acid in a fasted state spikes insulin, stopping ketone production, ultimately leading the body to break down muscle, instead of fat, for energy. Athletes who have to weight cut should probably just fast. It's healthy. It causes HGH, insulin sensitivity, IGH, and stem cell production to skyrocket, whole, as previously mentioned, sparing muscle through muscle sparing ketone BHB.

[@rahoveca]

Phil Daru 4 president

[@h.plovecraftcatnamegaming9894]

Is protein before bed really a good idea given its deleterious effects on sleep quality?

[@jjrojas8081]

Yes. There is no significant data supporting deleterious effects. However we have found that it does improve MPS. But to be on the safe side just supplement with HMB instead of pre-sleep protein intake.

[@marcoslacombe9831]

Great video. You mentioned beetroot juice. Does timing effects its benefits?

[@jjrojas8081]

Yes. You can consume it prior to exercise as you would a pre-work out. But it is an overall good beverage to consume through out the day if you like beet juice with a little lime

[@KeepRopeAway]

Man you will hate your tastebuds after drinking beetroots tho.

[@douglashagan65]

Fishing for Friday I eat chicken and fish prior to come back but eat fruit plenty of water vegetables cut back on the caffeine

[@skepticalbutopen4620]

I’m sorry, I don’t take advise from those who are not living it themselves. This gentleman is at least 30 pounds for overweight. I’m good.

[@jjrojas8081]

Ehhh.. maybe 15-20 pounds.

[@TrainandGain]

Thank you

[@mylifeaskt]

This is excellent information! Science is fun too lol

[@carpejkdiem]

True Science based on the SCIENTIFIC METHOD is fun not that Science so called Antichrist spirit led gnostic polytheism pushed by the government religion called SCIENTISM.

[@DrOrr]

@@carpejkdiem lmfao

[@unstoppable__pete]

Either my math is off or those numbers in the begging doesn't make sense: 8-10gr/kgbw that's 800-1000gr carbs after a workout for me (100kg bw) ??? That's 3200kcal after a workout only in carbs. Something's not right. Correct me if I'm wrong please. thanks

[@travismayne8830]

what does jose mean by 6 - 8% of the 15 oz should be carbohydrates?

[@BeDangerousGroup]

I'm thinking of taking hemp protein with a Cool Ranch Doritos chaser.

[@jjrojas8081]

Try flaming hot cheetohs

[@onemanarmy1519]

Can I supplement with creatine if I'm 14 years old and doing Kickbox & Calisthenics?

[@DylanM333]

just eat lots of red meat

[@tds5233]

No, eat red meat 3 times a week. And take 5G creatine every day. And drink enough water. If you eat properly and train good, you will see great results

[@riandunneleavy4161]

Creatine is only necessary for gaining mass I thought?

[@jjrojas8081]

Yes. I recommend creatine supplementation for anyone for various reasons.

[@jjrojas8081]

Red meat is a great option but the studies are on raw red meat not cooked. So red meat might be an expensive option and not very practical when comparing something like creatine monohydrate.

[@Kanishka024]

Great content thank u

[@caidenrundecker6394]

Hello does anyone know if they do seminars? And if so could anyone can anyone tell me?

[@SandaKickBoxing]

0.6 to 0.8 grams of carbs or 6 to 8 grams of carbs post workout?

[@williammarques4232]

Do you have whole food method?

[@SamboBreakdown]

Could u have a trial on something u offer.

[@Bigbandi]

10 grams of carbs per kg of bodyweight seems very unrealistic. According to that I should eat 800 grams (almost 1.8lbs) of carbs post exercise. Thats approx. 2 kgs / 4lbs of pasta at around 4000 calories. My non-pro, uneducated guess would be rather 1 gram per kg of bodyweight.

[@Manny58g]

From what I've read from various sources it's recommended that you eat 1-2 grams per kg you weigh depending on intensity. I'd die of insulin shock if I ate 8-10kgs/bw!

[@heywadaioby1682]

8-10g/kg for a 165lb male is.. 75kg x8-10g CHO = 600-750g of Carbohydrates.... thats 4-5cups of white rice (35gCho/.25cups)... that doesnt sound right at all.. a 1:4 ratio protein to carbs is 20gpro:80g carbs (1/2 cup white rice) sounds better. 1:1 or 1:2 for resistance training refuel.. 1:3-4 for boxing/mma refuel .

[@salehsankar9012]

Great 🔥🔥🔥✌✌

[@PULAG]

Better than Good?

[@skendereducation6276]

Would Banana work after training? I just calculated, it has around 20-25 grams of carbohydrates, is that enough?

[@C0d0ps]

If you workout for more than 60 minutes like 90 minutes for example. Then you can eat bananas before or after workouts to replenish your glycogens. Your body will absorb the banana under an hour and that is why it is good as pre-workout.

[@Steve-nv5uc]

Awesome content.

[@savvalagashkin7054]

8-10 g carbohydrates per kg of bodyweight what? did I get that right?

[@nixodian]

How about fasting before a FIGHT, legendary GSP does that, I do that before any workout, @first no, but now I'm fat adapted, I'm great!

[@dmonk952]

I think he means .8 to 1 gram of carbs per kg of body weight

[@Jajache]

Can we take creatine on the last week of weight cut?

[@C0d0ps]

Creatine needs 20-25g for a week or 5g per day for a month to reach optimal performance. When you cut weight you focus on fat and not water. Water is removed during peak week or 3 days before weigh in. Creatine is good for cutting and gaining weight. Creatine is good for ages 13 and up.

[@jimmyn1357]

what about pre-workout carbs?

[@robodwyer4115]

8-10 grams of Carbs per kg of body weight after a workout ? I’m 78kg (which is only 172lb) which means I need to eat 2496 calories of carbs post workout ? How is that feasible

[@spektriye]

What do i do if i want to gain weight as well?

[@spektriye]

I want to bulk up to 155 because any physique below that at my height is kinda ugly

[@oliveoil2632]

Nice hairstyle for today

[@neverstopmovingforwardfitn7277]

Question is this the guy who Jovanna said made her weight cut for UFC 217 rough?

[@kamikazeplays6818]

No it was lockhart i think

[@uditsolanki4837]

I thought this will be about whole food but same pills and powder talk

[@jjrojas8081]

What questions do you have regarding food? I can answer some now or I can answer them in another video. Is your interest in food concerning nutraceuticals or caloric and nutrient intake?

[@uditsolanki4837]

@@jjrojas8081 what is your qualifications regarding sports nutrition?

[@jjrojas8081]

@@uditsolanki4837 CISSN. And M.S. in sports science.

[@uditsolanki4837]

@@jjrojas8081 1.how can a vegetarian wrestler fulfill its protein requirements? 2. Is there any specific food that a wrestler should include in diet ?

[@hintoflimetostitochip7978]

Chicken and broccoli. How do y’all feel about kombucha?

[@jjrojas8081]

I love it I make 4 gallons a month at home. Great alternative to beer in my case and a good source a passive probiotic intake

[@roninblax]

I love kombucha but it has me running to the bathroom too much.

[@hintoflimetostitochip7978]

@@jjrojas8081 that’s awesome. Do you drink it every day?

[@jjrojas8081]

@@hintoflimetostitochip7978 as long as I have some, yes. Keeps me away from beer.

[@jjrojas8081]

@@roninblax me too, initially.

[@elseeye]

8-10 grams per kilogram of body weight. I’m 100kg there’s no way in hell I can consume 800-1000 grams of carbs...that’s 4,000 calories just from carbs. I workout twice a day 5-6 times a week and that’s still a stupid amount of carbs. I’ll be at 300lbs in a week.

[@jjrojas8081]

Here is an excerpt from our study for the International Society of Sports Nutrition Recommended daily intakes of carbohydrate are commonly reported to be 5-12 g/kg/day, with the upper end of this range (8-10 g/kg/day) reserved for those athletes that are training at moderate to high intensities (≥ 70% VO2max) upwards of 12 h per week [25,26,27]. In the absence of considerable muscle damage, this carbohydrate intake level has been shown to maximize glycogen storage. Percentage-based recommendations (60-70% carbohydrates of total daily caloric intake) have fallen out of favor due to their inability to appropriately prescribe required carbohydrate amounts in athletes eating high amounts of food or in those who may be following a restricted energy intake. It should be noted that most of the recommendations for carbohydrate intake are based on the needs of endurance athletes, and in particular, male endurance athletes. Moreover, studies have indicated that trained female athletes do not oxidize fat and carbohydrate at the same rates as males and may deplete endogenous glycogen stores to different degrees [28,29,30,31]. Perhaps those involved in strength-power sports need a lower intake of carbohydrate and instead should focus more on prioritizing their carbohydrate intake in the days leading up to competition, but more research is required as this topic has been critically evaluated in a review by Escobar et al. [32]. It should be noted that athletes often fail to meet recommended amounts of energy and carbohydrate; consequently [33], strategies to replenish carbohydrate stores may take priority toprepare for maximal performance in the next competition.

[@jjrojas8081]

Also use lean body mass not total mass.

[@Evolution_Of_A_Fighter]

You are not an elite athlete that’s why. Plus your body has gotten used to what you’ve given it. It would have to adjust to these numbers and they would need to be from a healthy source of carbohydrates

[@Evolution_Of_A_Fighter]

Even if you gain a little it may replenish your metabolism to where when you do cut back again it will be easier to cut weight. Plus you’ll get some good training from the extra energy. But I’m like you I don’t like this many carbs for the most part I only do it 1 day a week as a refuel when I feel my body needs it and I probably still don’t hit the numbers they describe

[@marzenarozpara9843]

Testo + dhb is good to MMA

[@pinkopalinko9874]

whats coach greg saying about that?

[@C0d0ps]

Greg doucette does like carbs for pre workouts. I would suggest Greek yoghurt with strawberries and bananas. I am a mma dude and I go to gym 6x a week.

[@ahmad000almahdi]

اللهم صل وسلم وبارك على سيدنا ونبينا وحبيبنا محمد بن عبدالله وعلى آله وصحبه وسلم تسليما كثيرا ... ❤❤❤

[@frankym69]

8-10 carbs? Good luck with that. You need more than that after a highly intense work out or you're not going to see results. I suppose if you're trying to lose weight, sure, but I'm sure that's not sufficient for a 185 pound guy.

[@C0d0ps]

This is assuming you are working out for 90 min or more per workout. I usually eat bananas with Greek yoghurt and strawberries if I need to carb up pre workout. I am a mma dude and I go to gym 6x a week.

[@WolfgangLizana]

Also this guy really needs to learn how to say "Protein Synthesis". Honestly i have nothing but respect for Phil Daru and his team. But it seems this video wasn't peer reviewed before posting

[@jjrojas8081]

I’ll work on it.

[@lucianodisauro254]

Buongiorno sono Luciano un insegnante di judo ho visto molti suoi video e sono interessato per un programma di allenamento annuale un pacchetto completo per la preparazione fisica, cardio, forza esplosiva, resistenza ecc. Tutto quello serve per un agonista IN VERSIONE ITALIANA O CON SOTTOTITOLI. Mi scuso anticipatamente per il disturbo se sarà possibile attenderò una vostra risposta grazie. Cordiali saluti

[@h.plovecraftcatnamegaming9894]

8-10grams carbs per kilo of bodyweight post workout???? That cannot be right, that'd be almost a kilogram or 4000 calories

[@jjrojas8081]

Are you measuring with lean body mass? Also, I made a correction in the comments, the dose is per day.

[@h.plovecraftcatnamegaming9894]

oh ok i misheard you

[@Raydenay15]

Subtitle Indonesia pliss 🙏🏽🙏🏽🙏🏽

[@douglashagan65]

Lane steak fish chicken poultry

[@akashgawade8982]

No one talks about dietary fat

[@jjrojas8081]

What would you like to know about dietary fat?

[@akashgawade8982]

@@jjrojas8081 Fat is very essential. There is no bioligical functioin of carbs...aq to lot of research..and the proof is all low carbs diet like keto diet, paleo diet, carnivore diet. These diets are very successfull as they restrict carbs and add saturated fats with moderate protein. There are tons of successful results of these mentioned above high fat diets.

[@jjrojas8081]

@@akashgawade8982 when you use the term proof, what do you mean by that?

[@akashgawade8982]

@@jjrojas8081 When I use the term proof It means Its based on scientific research and evidence...its not bro science..lots of great athletes also support this..

[@akashgawade8982]

@@jjrojas8081 there is lot of data on high fat low carb diet. Research shows that fat is more stable source of energy than carbs.

[@RobRIPDG]

Please say donuts please say donuts

[@jjrojas8081]

Donuts

[@hassanullah1997]

Phil’s training is no doubt elite but this nutrition guy - particularly re his outlook on Carbohydrates and Glycogen - is SO OUT DATED and modern science on human physiology completely contradicts this idea of Glycolysis for overall performance. Read into the science of fat based athletes - this is the future of peak human athlete conditioning, NOT spiking blood sugar with sugar and carbohydrates.

[@aronlobato8405]

Sub español plis 🙏

[@douglashagan65]

Carbohydrates a bottle because that's the fuel for the body people cut carbs they're stupid carbs to the fuel of the body

[@C0d0ps]

Powerade or Gatorade are both great if you workout for 90 min or more per day. I also use it during peak week after weigh in for mma amateur.

[@HimanshuYadav-zd2vy]

Have u lost weight? U looking lean.

[@S.V.23]

I don't eat any carbs, i have lots of power and better endurance than i had on carbs lol. bunch of bs you are talking

[@zippo_muk9254]

Meat Protein is SIGNIFICANTLY superior to Plant-based. *Personally, at 6’5 and 340lbs, I feel best doing a carnivore diet w/1-sweet potato and 200-300g of blueberries/raspberries post workout is best for me.*

[@Walkingconfusion05]

He sound jus like dp😭

[@BERTDELASPEED]

Too technical for me 😑

[@gerbatubewollo2601]

I'm 24,I'm studying in istanbul. I Get $1000 per month from family, that's my only income. Can i become MMA fighter in 4-5 years with this little Money?

[@akashgawade8982]

Why fat is overlooked...???

[@alexibrahim1168]

8-10g of carbs per kg of BW post workout? That would be 640-800g of carbs for an 80kg athlete😂 I think he means 0.8-1g?

[@C0d0ps]

I don’t go above 300g carbs. I usually aim for 200g.

[@re1v3r]

Please remake this video with correct math

[@nystagmus]

Whoever is on the pic is clearly on steroids . His abs and lats don’t fit his rib cage

[@ricddjdb1219]

It’s just low body fat and he doesn’t put on high amounts of muscle. Everyone is built differently.

[@increasingsun]

Keep it simple man, you've made it like a math lesson

[@labinotberisha310]

U lost weight your body look different

[@matthewcarbajal2926]

Lmao video on nutrition , talks about supplements lol

[@joejitsucomics2456]

Too much fibre and not enough water don’t do it 💩

[@gamar1226]

Cringe shirt

[@mx-lj4qq]

I call bullshit