Combat sports like MMA, Muay Thai, Wrestling, and Jiu-Jitsu are exhilarating and intense, but they have a high risk of injury. About one-third of these injuries lead to more than a week off from training or competition, which can be a real setback for athletes. Proper nutrition is crucial in preventing injuries and speeding up recovery, supporting overall health, enhancing tissue healing, and reducing downtime. In this article, we’ll explore the nutritional strategies to help combat athletes stay in top shape, drawing on the latest scientific findings and expert advice.
Common Injuries in Combat Sports
Athletes in combat sports often get injured in the head, neck, upper and lower limbs, and superficial tissues like skin, ligaments, and joint capsules. The most common injuries are contusions, lacerations, joint sprains, and concussions. Knowing the types and severity of these injuries helps tailor nutritional interventions to support recovery and prevent future injuries.
Injury Incidence and Severity
A study by the British Journal of Sports Medicine analyzed data from three consecutive Olympic Games (Beijing 2008, London 2012, and Rio de Janeiro 2016) and found that combat sport athletes sustained, on average, one injury every 2.1 hours of competition. The injury incidence rate per 1000 minutes of exposure (IIRME) was highest in judo (9.6), followed by boxing (9.2), taekwondo (7.7), and wrestling (4.8). The proportion of injuries resulting in over seven days of absence from competition or training was higher in wrestling (39.6%), judo (35.9%), and taekwondo (32.5%) than in boxing (21.0%).
Role of Nutrition in Injury Prevention
Amino Acids and Proteins
Getting enough protein is essential for muscle repair and recovery. Combat athletes should aim for about 2.3 g/kg of protein daily during injury periods to prevent muscle loss and anabolic resistance. Spreading protein intake evenly throughout the day and focusing on leucine-rich proteins can stimulate muscle protein synthesis and help with recovery.
Creatine
Creatine supplementation can help maintain muscle mass and strength during immobilization and rehabilitation. A loading dose of 20 g/day followed by a maintenance dose of 5 g/day can speed up muscle hypertrophy and metabolic health during recovery.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties and can reduce muscle loss during immobilization. While more research is needed, initial studies show promising results for omega-3 supplementation in reducing muscle damage and enhancing insulin sensitivity in muscle metabolism.
Antioxidants
Antioxidants like vitamins C and E can combat oxidative stress caused by muscle injuries. While there is some debate about their effectiveness, a balanced antioxidant intake can support the body’s natural healing processes.
Nutritional Strategies for Specific Injuries
Joint, Tendon, and Ligament Injuries
Collagen supplements and foods that support collagen synthesis, such as gelatin and vitamin C, are beneficial. Consuming 10-15 g of hydrolyzed collagen daily, along with vitamin C, can improve collagen synthesis and tendon repair.
Bone Injuries
Getting enough vitamin D and calcium is crucial for bone health and recovery from fractures. Combat athletes should ensure they have enough energy intake, particularly avoiding rapid weight loss (RWL) practices that can impair bone metabolism and increase injury risk.
Sports-Related Concussions (SRCs)
Nutritional interventions for concussions focus on anti-inflammatory and antioxidant agents like omega-3 fatty acids and curcumin. These nutrients can reduce neuronal damage and inflammation, supporting brain health during recovery.
Risks Associated with Rapid Weight Loss (RWL)
RWL practices, common in combat sports, involve severe calorie restriction and dehydration methods to achieve weight categories. These practices can lead to significant health issues, including hormonal imbalances, decreased bone density, and increased injury risk. Combat athletes should avoid RWL strategies and maintain a balanced diet to support overall health and performance, but unfortunately, there is no way to completely avoid cutting weight. A good example of someone who cuts weight the correct way with a high-level nutritionist like Dan Garner would be UFC Bantamweight Champion Sean O’Malley.
Preoperative Nutrition
Eating enough carbohydrates and proteins before surgery can reduce postoperative complications and support the body’s hypermetabolic state during recovery. Athletes should avoid strict fasting and instead consume high-carbohydrate beverages and essential amino acids before surgery.
Postoperative Nutrition
Maintaining an energy balance and increasing protein intake is vital during the recovery period. Nutritional strategies should include a diet rich in protein, complex carbohydrates, and essential micronutrients to promote healing and prevent muscle atrophy.
Avoiding Alcohol
Alcohol consumption can impair muscle protein synthesis, delay wound healing, and worsen injury severity. Athletes should limit alcohol intake during recovery to ensure optimal healing and a faster return to training and competition.
Expanding Beyond Combat Sports: Relevance to Action Sports and Motorsports
While combat sports have specific nutritional needs, the principles of injury prevention and recovery apply to other high-risk sports such as action sports (surfing, skateboarding, snowboarding) and motorsports (F1, motocross). These sports also demand physical and mental resilience, and athletes often face similar injuries, such as concussions, muscle strains, and bone fractures.
Action Sports:
Athletes in action sports should focus on maintaining lean muscle mass and joint health. Proteins and amino acids are critical, just like in combat sports, for muscle repair. Omega-3 fatty acids and antioxidants can help reduce inflammation and support recovery after injuries common in these sports, like ligament tears and concussions.
Motorsports:
Motorsport athletes face high-intensity physical and mental demands, with injuries often including fractures and concussions. Nutritional strategies that emphasize bone health, such as adequate calcium and vitamin D intake, are crucial. Additionally, maintaining optimal hydration and balanced energy intake can support cognitive function and reduce the risk of fatigue-related accidents.
New Strategies in Sport Nutrition to Enhance Performance and Recovery
Carbohydrates:
Carbohydrates remain crucial for exercise performance. Proper carbohydrate intake before, during, and after exercise can fuel activity and support recovery. High carbohydrate availability is essential for maintaining endurance and performance, particularly in high-intensity sports.
Strategic Nutrient Timing:
Emerging evidence suggests that periods of reduced carbohydrate and increased dietary protein intake can enhance training adaptations. This approach, known as “train low, compete high,” involves training with low carbohydrate availability to stimulate metabolic adaptations, followed by high carbohydrate intake before competition to maximize performance.
Vitamin D:
Vitamin D plays a regulatory role in muscle regeneration and hypertrophy following exercise-induced muscle damage. Adequate vitamin D levels can support muscle recovery and reduce the risk of injuries related to muscle weakness.
Novel Compounds:
Recent research has highlighted the potential benefits of novel compounds such as epicatechins, nicotinamide riboside, resveratrol, β-hydroxy β-methylbutyrate (HMB), phosphatidic acid, and ursolic acid in promoting skeletal muscle adaptations to endurance and strength training. These compounds, though primarily studied in rodent models, show promise in enhancing muscle recovery and performance.
Conclusion
Injury prevention and recovery in combat sports and other high-risk activities require a comprehensive approach that includes progressive training, protective equipment, and, crucially, proper nutrition. Athletes should work with nutrition experts to develop personalized dietary plans that support their unique needs, reduce injury risk, and enhance recovery. Emphasizing protein intake, omega-3 fatty acids, antioxidants, and collagen supplements can significantly improve recovery outcomes and support athletes’ overall health and performance.
Again, integrating new strategies in sports nutrition, such as strategic carbohydrate and protein intake, vitamin D supplementation, and novel compounds, can enhance training adaptations and exercise performance. By adopting a holistic approach to nutrition, athletes across various sports can achieve optimal performance and recovery, embodying the Olympic motto “Citius, Altius, Fortius” (faster, higher, stronger).
