Article

UFC의 전설 맷 휴즈가 추전하는 최고의 식단

It would take decades of training, countless black eyes, and a few dozen gallons of blood, sweat, and tears to learn how to fight like two-time UFC welterweight champ Matt Hughes (46-9-0). But to eat like him? That’s something you can start doing today.
Everyone wants to be in better shape -- “Most of the questions I get are about training,” says Matt Hughes, recently retired UFC Hall of Famer and current vice president of athlete development. But according to him, it's food that has a bigger impact on your daily performance, whether you're a professional athlete or a corporate cube-dweller.

“I think the diet is an area where some of the younger fighters need help; a proper diet helps you sleep, practice, and perform better in the Octagon.” And now that he's a family man with a "real" job, Hughes still sticks to the same basic dietary guidelines he used when he was fighting.

Here, Hughes' eight basic rules for a healthy diet:

Eat Often
Instead of eating three massive meals per day, Hughes opts for smaller portions that are more spread out. “I’ll have a protein shake and almonds for breakfast, and then a Muscle Milk Cookies and Cream shake after I lift weights in the morning,” he reveals. “I’ll eat lunch between 11:30-12:15 p.m., snack on an apple before picking up my kids at school, and then have a meal between 5:30 p.m. and 7:00 p.m.”

Don’t Forget The Fruit

“I eat a lot of apples because they’re convenient to throw in my truck or bag, but I try not to eat them before bed because of the sugar content,” he says. Ideal times to consume fruits are in the morning, before a workout, or as a midday snack.

Consume Catabolic Foods

Convenience aside, Hughes is sweet on apples for another reason — they’re a catabolic food that burns more calories than they contain. “Each apple is only 100 calories, and it takes the body 200 calories to digest that apple,” he tells us. Other examples of catabolic foods: strawberries, plums, blueberries, grapes, lettuce, sweet potatoes, tomatoes, peppers, spinach, carrots, crayfish, mussels, lobster and shrimp.   

Check Labels
“I look at the protein, carb, and sugar content,” Hughes says. “Sometimes I’ll check sodium as well, but if there are more sugars than good carbs, I don’t have anything to do with it.”

Don’t Demonize Fats
Too much saturated or trans fats can lead to a higher risk of heart disease and raise cholesterol. However, unsaturated fats — polyunsaturated fatty acids and monounsaturated fats — can do the opposite.  Hughes’ preference when it comes to monosaturated fats? Almonds. “I like to have them with breakfast,” he says. “For your body to release fat, you need to take in fat.”

Choose Cheat Meals Wisely
With three young kids (ages 16, 13, and 3) and a “wife with a sweet tooth” in the house, the temptation to snack on something sugary or sweet is always there for Hughes. “My wife loves to bake … but she also works out every morning. So if we have a cheat day, we know the next day we’re going to create a fire hot enough to burn it off.”

Make Water Your Go-To Drink

Alcohol can hinder muscle growth by inhibiting muscle protein synthesis, and sports drinks — although beneficial in replacing lost micronutrients after hard training sessions that last an hour or longer — are often guilty of providing more calories, sodium, and sugar that the body needs. “I’ve always enjoyed a big glass of water,” he admits. “Every so often I have a sweet tea, but I know that’s not great for me so I try not to drink a lot of it. I don’t drink much alcohol. Nothing against it, but with my lifestyle, I’m not around it. A big night for me is getting kids ready for bed and watching some TV.”

Limit Red Meat Intake
Yes, Hughes is an avid hunter, but that doesn't mean he's solely a carnivore. Red meat is high in iron, magnesium, zinc, and vitamin B-12. As noted earlier, it’s also high in saturated fat. Hughes eats red meat sparingly, instead choosing lean meats or fish. “If I’m at a steakhouse, there’s no doubt about it — I’m ordering a good filet,” he says. “[But] many times at restaurants I’ll order fish because I don’t cook it well and I know it’s good for me; I try to eat a couple portions of fish per week.”


 


 

Watch Past Fights

토요일, 8월 1
10PM/7PM
ETPT
Rio de Janeiro, Brazil

미디어

최근
UFC 특파원 아만다 살바토가 베스 코헤이아와 함께 이번 상대인 론다 로우지에 대해, 론다를 이길 수 있는 가능성에 대해, 브라질 최초의 여성 UFC 챔피언이 되는 것에 대해 이야기 한다.
2015. 6. 29
무료 MMA 비디오: 미국을 무대로 활동하는 선수들이 외국에서 잘 적응하는 모습을 보인다. 스테판 스트루브는 익숙한 음식을 찾아 나서고 론다 로우지는 향을 사용해 피로를 푼다. 베스 코헤이아가 리오에 도착하고 마우리시오 쇼군은 고국으로 돌아온다.
2015. 7. 29
RIO DE JANEIRO, BRAZIL - JULY 29: Open training session at Pepe Beach on July 29, 2015 in Rio de Janeiro, Brazil. (Photo by Buda Mendes/Zuffa LLC/Zuffa LLC via Getty Images)
2015. 7. 29
UFC 190 대회는 UFC에서도 강한 타격을 자랑하는 선수들이 등장하는 대회다. 리우데자네이루에서 옥타곤에 오르는 선수들이 만들어내는 엄청난 KO승들을 지켜보자.
2015. 7. 29