Eat Well, Train Well, Live Well

Here is what our World Champions and Instructors say about how they eat well, train well, and live well:

"I eat 5-6 times a day. I keep my portions small. For breakfast, I eat my vitamins, an egg white omelette, some toast, and fruits. Then I go train for a couple of hours. I drink a protein shake directly after and also take some BCAA pills. A couple hours later, I eat some chicken, rice, beans, and vegetables. Then I rest in the afternoon. I have a banana and another protein shake later. For dinner, I eat chicken and vegetables again. Then I train for a few hours. I drink a protein shake after training. I do not like beef that much because it sits in the stomach for a long time and is hard to digest. I am a big believer in vitamins and supplements because I push my body very hard. In my off season, I give myself more freedom. I will have days when I eat anything and everything. I believe in having fun in life."

-Braga Neto, Brazilian Jiu Jitsu World Champion, Evolve Instructor and Fighter.

"I eat every 3 hours. I will usually eat a healthy balance of protein and carbs. I often eat chicken or lean red meats for protein. I also take vitamins and supplements (such as fish oil, wheat grass, etc) through out the day to maximize my nutrition intake. I also take BCAA before and after my workouts. I drink protein shakes for recovery. I will have cheat days every couple weeks where I allow myself to eat anything I want. I will have a glass of wine every now and then. I normally work out twice a day. So my metabolism is very fast. I am rarely out of shape even when I am not preparing for a fight. Fitness is my life and it is something that I take very seriously. I live everything that I teach."

-Mitch Chilson, Leading Authority on Strength and Fitness, Evolve Instructor and Fighter.

"I eat 3 times a day. I eat whatever I want, but in modest portions. I try to keep variety in my diet. I do not eat healthy by normal standards. I eat everything because I enjoy my life. When I am training for a fight, I am more disciplined about my food intake."

-Nuengpichit Sityodtong, Muay Thai World Champion, Evolve Instructor and Fighter.

"I believe in balance in life. When I am training for a fight, I will eat well. I will eat 5-6 times a day. I will eat mostly fish as my main source of protein. I will eat red meat once a week. For some reason, I find that red meat helps me recover more quickly and I train harder the next day. I drink protein shakes in between my meals and also have bananas. I also eat tons of complex carbs. I take vitamins and supplements. I take glucosamine chondroitin for my joints and fish oil for my cardiovascular health. I also take a multi vitamin in the morning. I take BCAA before and after training. I drink a lot of water too. Of course, I have cheat days when I eat whatever I want. When I am not preparing for a fight, I eat to enjoy my life."

-Chatri Sityodtong, Evolve Instructor and Fighter.

"I am not the healthiest eater in the world. I eat only 2 times a day with small snacks in between. I eat whatever I want. I usually eat vegetables, curries, meats, and rice. The only thing that I do not eat is beef. I find that it makes me slow and sluggish. I am fortunate in that I was born with a fast metabolism. So I never really have to cut a lot of weight before a fight, maybe only 1-2 kilos. I do not lift weights. I train twice a day for a total of 6 hours when I am preparing for a fight. My diet does not really change for a fight."

-Yoddecha Sityodtong, Muay Thai World Champion, Evolve Instructor and Fighter.

In conclusion, here are the key takeaways:

1) Personalization: Experiment with different diets and see what works best for your body. Some bodies respond well to high carbs and other bodies to low carbs. The same goes for protein and fat.

2) Eat small and often: Many small meals through out the day is better than 1 big one. It keeps your body fueled and your metabolism revved up.

3) Shock your body: By training hard and changing it up with different regimens, you can keep your metabolism at high rates. Cross train in different sports.

4) Take vitamins and supplements: If you work out hard, you lose a lot of nutrients and water. Hydrate regularly and replenish your body with key vitamins and minerals.

5) Rest: The human body needs 7-8 hours of sleep to recover. Most of our Instructors and fighters rest (and even take a nap) after a hard training session.

And don't forget to enjoy life! As you can see, the Evolve Instructors all eat to enjoy their lives too! Cheat days are great to keep you motivated.

Love the game. Train hard. Achieve Greatness Within.

Until next time!

Team Evolve