P.R. Cole's MMA Articles

March 2010 // Fighting Fit
Quintessential Quinoa

A staple of the Incan warrior’s diet, quinoa (pronounced kin-wa) is a solid addition to any fighter’s nutrition regimen. While often mistakenly referred to as a grain, quinoa is actually a seed that’s related to leafy greens. Once known as “the gold of the Incas,” quinoa offered these warriors a powerful fuel that sustained them [...]

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March 2010 // Fighting Fit
The Power of Pumpkin

Consuming ½ cup of canned pure pumpkin (not the pie mix) per day will give your body a team of nutrients, including alpha-carotene, beta-carotene, vitamin C, vitamin E, potassium, magnesium, and pantothenic acid. Pumpkin is also high in fiber, which makes it a particularly filling food. THE CAROTENOID RESUME Carotenoids are the potent antioxidants that [...]

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February 2010 // Fighting Fit
All Aboard the Grain Train

The key to getting the most out of your diet is variety. Many healthy eaters have a diverse intake of fruits and vegetables but get stuck eating the same three whole grains: wheat, brown rice, and oats. These grains are excellent additions to anyone’s diet, but it’s important to branch out and explore the wide [...]

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February 2010 // Fighting Fit
In This Corner Blueberries

Blueberries possess a diverse arsenal of disease-fighting nutrients. To top off their impressive nutritional benefits, blueberries are low in calories and offer a natural sweet flavor. Since frozen berries are just as healthy as their fresh counterparts, you can save a few bucks in the winter months by purchasing your berries in the frozen food [...]

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January 2010 // Fighting Fit
Green Tea

Green tea has been an Eastern staple for more than 4,000 years. Once considered a favorite beverage of the Samurai warrior class, green tea has remained an integral part of Asian cultures and is enjoyed in those regions in quantities similar to the Western consumption of coffee. Green, black, and oolong teas are all made [...]

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January 2010 // Fighting Fit
High-Tech Tomatoes

The nutritional arsenal of fresh and cooked tomato products should not be underestimated. By making tomatoes a daily staple of your diet, you’ll boost heart health, fight oxidative stress, protect against a number of cancers, and combat inflammation. Don’t miss out on this easy and inexpensive way to take your health and recovery to the [...]

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December 2009 // Fighting Fit
The Carb Advantage

It’s unfortunate that the “C” word has become nearly as infamous as “trans fat” among athletes. Carb-phobia is one of the chief concerns that I tackle most often when I meet with new clients. My elite and competitive MMA athletes are particularly carb conscious since they must struggle with keeping close to their desired weight [...]

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October 2009 // Fighting Fit
Drink Right

Hydration is probably the most overlooked aspect of an athlete’s nutritional game plan. Unfortunately, thirst is not an indicator of hydration status, so it’s easy to forget about the need to hydrate when you’re so focused on training. Planning for fluids during your workouts will ensure that you get the most out of your time [...]

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October 2009 // Fighting Fit
How Well Do You Know Nutrition?

1) TRUE OR FALSE All of an athlete’s grains should be whole grain and high fiber. ✫ Answer: False Whole grains should definitely be a staple of anyone’s diet since they are full of nutrients and filling fiber. However, there are times when high-fiber foods aren’t in an athlete’s best interest. For example, elite competitors [...]

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October 2009 // Fighting Fit
High Octane

Both beginner and well-trained combat athletes know that speed, agility and quick reaction times can make the difference between a well-crafted slip and a knockout. Consistent training is the first step toward solidifying neuro-motor responses that eventually become second nature during competition and training. Strategic use of caffeine is a safe and effective way to [...]

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September 2009 // Fighting Fit
5-Minute Power Breakfasts

It turns out the old saying is true: Breakfast really is the most important meal of the day. A quality breakfast that’s low in fat and packed with protein, fiber and vitamins jump-starts the body’s metabolism. It also helps the mind to focus and prevents the risk of overeating later in the day. Both the [...]

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August 2009 // Fighting Fit
Smoothie Power

As Kenny Florian prepares for his upcoming lightweight title shot against BJ Penn, he’s paying close attention to an under utilized element of the MMA arsenal. In addition to rigorous strength and conditioning sessions and his versatile regimen of MMA techniques, Kenny is using the science of nutrition and biochemistry to optimize his training goals. [...]

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June 2009 // Fighting Fit
Bulk Up and Throw Down

Whether you’re looking to move up a weight class or just aiming for a more defi ned physique, adding lean body mass requires a strategic training and nutrition schedule. Use the following tips to optimize muscle growth and recovery. Lose unwanted body fat fi rst It is NOT physically possible to add muscle and lose [...]

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December 2008 // Fighting Fit
Joint Support For MMA Athletes

Every year, athletes in all sports are raising the bar when it comes to setting new records for athletic performance. We see this even more in the sport of mixed martial arts as both the athletes and techniques evolve to new levels. However, with increased performance and higher demands placed on the body, sometimes the [...]

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October 2008 // Fighting Fit
Protein Myths

Every serious MMA athlete knows that protein is an essential part of a fi ghter’s diet. The amino acids in protein are involved in building and maintaining strong bones, muscles, tendons, and ligaments. Dedicated athletes are in need of more protein than the average couch potato. Endurance athletes that regularly weight train should aim for [...]

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June 2008 // MMA Life
MMA Injury Prevention

While strength training is a necessary component of any training regimen to help prevent injury, food and fl uid intake also play an essential role in protecting the body. Choosing the right fuels at the right time will help to minimize injury risk and maximize athletic performance. Nutritional intake in the days preceding a fi [...]

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August 2008 // Fighting Fit
Lean and Mean with Creatine?

The rising popularity of MMA has increased the demand for elite and talented competitors. Amateur and professional fi ghters are always on the lookout for an edge to intensify their skills. Athletes often search for nutritional supplements like creatine to enhance performance. But before you decide to try creatine supplements, you should know how creatine [...]

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