Mike Leng caught up with US national level bodbuilder, powerlifter and nutritionist Shelby Starnes to get his take on nutrition for MMA. Working with people in all walks of life, including combat athletes, Starnes is able to give his views on the hot topics in the diet department.
YourMMA.tv: Peri-workout nutrition seems to be the hot topic at the moment for a lot of people, with MMA using so many different energy systems. Would it be possible for you give an outline for peri-workout nutrition in and out of camp?
Shelby Starnes: There’s no need to get too complex. Here’s a good basic peri-workout protocol for an average 160-pound fighter.
Pre-training: 25g whey protein isolate, 5-10g BCAAs, 25-35g carbs (for a fighter I think a complex, whole food carb is best here – like oats, sweet potato, brown rice, etc.)
During training: An electrolyte drink like Gatorade mixed with more BCAAs (5-10g)
Immediately after training: 25g whey protein isolate, 30-50g quickly digesting carbs – like waxy maize, or maltodextrin. If you’re using creatine, this would be a good opportunity to take it (creatine timing isn’t really important though – as long as you take it daily, you’ll be fine. I personally take mine in meal 2 everyday).
Thought there might be some interesting stuff in there for you fellas.
I just hired Shelby as my training and diet coach for the next 12 weeks. If anyone is interested, I'll do a write-up after the 12 weeks are up as to how it went.
LeftBench - I just hired Shelby as my training and diet coach for the next 12 weeks. If anyone is interested, I'll do a write-up after the 12 weeks are up as to how it went.
Sure post your progress. Shelby used to post at a bodybuilding forum I frequented. There were many guys he coached that tracked their progress in strength and physique improvements there. I think you made a good decision to hire him.
tristar: Starting weight is 218, height 5'9". Didn't do a bodyfat test but its up there. Will post before/after pics at the end of it all. The diet is strict but I don't feel hungry at all which is huge for me.
