The Randy Couture Diet
Notes from “The Natural”
Over the past two years there has been a lot of interest in the nutritional program I used to come down from the Heavyweight division and compete in the light heavyweight division. A special thanks to Joe Rogan for bringing up the greens in the UFC 44 vs. Tito Ortiz broadcast.
Although most folks never have to fight in a cage for 25 minutes. The can use these same principles to enhance the quality f their lives by improving endurance, performance and health. It is well known that certain foods have either an acid or alkaline effect on the body. Animal products, sugar, dairy and processed grains are all acid forming foods, while vegetables, especially green leafy vegetables are alkaline. Since the stress of training is also acid forming, my primary goal is to reduce the amount of acid build up in my body.
Our bodies regulate the pH of our blood and tissues closer than it regulates body temperature. We must maintain a slightly alkaline pH to survive. Hard training, stress, high protein or high sugar diets can cause build up o acid. While there are mechanisms in place to deal with this acid (it’s a natural by product). When there is an overload, peak performance and health will often suffer.
Three main areas I focus on in preparation for my fights.
First is to increase the amount of energy rich live foods, in Vegas there is usually a trip to Whole foods to make sure I could continue right up to fight night. After making weight, I had a large green drink and lots of raw spinach and other greens.
Second is to decrease the amount of acid forming foods while making sure I am still getting all the nutrients I need. This includes reducing red meat and chicken and eating more fish, almonds and some beans. All dairy is eliminated as well.
The final component is to provide proper nutritional supplementation. I eliminated one of my carbohydrate replacement drinks and a few energy bars due to their high sugar content. Light Force greens are used daily along with some Flaxseed oil.
By including more alkaline foods into my diet and reducing acid forming foods, I felt better and experienced more energy. Believe it or not, I did not get tired at all in my five round fight with Tito. This is a testament not only to proper nutrition but also to understanding and applying the correct training principles so I was able to peak at the right time.
My diet includes green vegetables with each meal. Almost every morning begins with fresh vegetables and an alkalizing Light Force green drink. Grilled fish, soba noodles, high energy pancakes, wheat grass shots, and fresh vegetables and Avocados on yeast free toast are also on the menu.
Here are a few things to try:
-Start your day several times a week with fresh or lightly steamed veggies. Cucumber, broccoli, green peppers, spinach, kale… Eat again when you get hungry or at least include the greens with whatever you’re going to eat for bre4akfast. I prefer to spread hummus on my veggies to help them go down better.
-Reduce the amount of red meat and poultry. If you do want to eat them, get them from an organic source. There are some great books written on how unhealthy the meat is in the country. Don’t sweat the protein issue, you need less than you may think. Eat almonds (which are very alkaline) and other nuts, seeds, and fish.
-Drink lots of water. You may need to drink around a gallon a day. Everyone is different and it depends on a number of factors from training to temperature.
-Include water rich foods with each meal. Back to the live foods again.
Eliminate as much sugar from your diet as possible. Read labels, you’d be surprised where you’d find it. Soda is a major source and my hurt your conditioning.
-Add an alkalizing greens supplement to your water a few times a day. I use Light Force which is for sale at randycouture.tv or tqfc.com.
This is my nutritional program in a nutshell (no pun intended)! I try to maintain this better than 80% of the time, and it gets especially strict in the peaking phase 10 weeks before I fight. A special thanks goes out to Dr. Ryan Parsons, who not only developed the Light Force supplement, but has generously provided me with support in the way of nutritional advice, chiropractic care, and sports massage as well as friendship. I sincerely hope that you gain as much as I have from this knowledge. Best of luck!
The Natural
Quoted from
Official Randy "The Natural" Couture Website
The Randy Couture Diet Notes from “The Natural”
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