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Fighting Fit Pt. 1: The Importance Of A Healthy Gut

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In recent year’s more studies have been carried out to highlight the importance of a healthy gut and its effect on the body’s immune system and brain health.

Pre and Probiotics are very important for this. So, what exactly are they?

PRE BIOTICS

• They are a specialised plant fibre which gives nourishment to the good bacteria in your large bowel and colon
• Helps to promote growth of good bacteria already existing in your gut. They act like a fertiliser!
• There are now studies to suggest they help to alleviate anxiety, depression and stress.
• Prebiotics help to reduce Cortisol, the stress hormone that has a catabolic effect on the body and considered a factor in adrenal fatigue.

Foods like contain high levels of PRE BIOTICS include:

• Asparagus
• Jerusalem artichokes
• Oatmeal
• Bananas

PRO BIOTICS

• Good bacteria that help balance out good and bad bacteria and enzymes in the digestive tract and digestive system
• They are very delicate! Heat and Stomach acids can destroy them
• Should be taken after a course of antibiotics as antibiotics kill all bacteria in the gut! You should always consult your doctor or medical practitioner to find out how long after a course you can start taking probiotics.
• They are so delicate they should be kept in the fridge so that the bacteria can survive. You can now purchase shelf stable pro biotics which have a protective coating so they can survive heat and stomach acids
• The higher the living strains and organisms in your product the better. More does mean better in this case!

Foods that contain high levels of PRO BIOTICS include:

• Yoghurt with live organisms
• Kefir milk
• Sauerkraut
• Dark Chocolate
• Pickles

There is not a food that contains both pre and pro biotics however you can purchase supplements that contain both. If the product is not a shelf stable product and doesn’t contain the heat and acid protective coating, then always ask about delivery as they need to be kept in a cold environment so the bacteria doesn’t die.

As with most supplements you won’t feel the effect immediately. The bacteria take’s time to build in your system. Positive effects on the body will range from clearer thinking, less bloating, reduced constipation, relieving the effects of heartburn and indigestion, stronger immune system which helps reduce illness and tiredness.

A healthy digestive tract will help your body absorb more nutrients from your food which as a fighter is vitally important. Better absorption can help will weight loss, reduce fatigue, improve recovery after training and decision making.

Although fighters are now looking after their nutrition better than ever, you will still see starvation and dehydration methods. This has a detrimental effect on the body. Rehydration and refuelling is made harder as the digestive system has been played about with. This often results in bloating or diarrhoea from being unable to digest macro and micro nutrients, something ideally you don’t need after a severe weight cut! This is why you should always plan and control your diet. (Have a read our ‘art of making weight’ series)

We strongly recommend taking a pre and probiotic supplement as it is hard to get the rich containing foods in during camp as they may not be included in your diet plan.

Next time we look at Digestive Enzymes!

Thanks for reading

Darren (dede) Deane
www.physiques-training.com

@physiques101

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1 Comment

1 Comment

  1. Victor Vargas

    February 15, 2017 at 1:56 pm

    Nice little piece. I usually try to get some probiotics but was rather ignorant on prebiotics. Gonna try and look into that now.

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Events

*Live Updates* UFC Winnipeg Official Results

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The UFC returns to Canada for the final Fight Night card of 2017. In the cold of Winnipeg, Manitoba, the UFC will host eleven of the originally twelve scheduled fights. Unfortunately, Tim Elliot will not fight in the north country. His scheduled opponent, Pietro Menga, a newcomer to the promotions roster, failed to make weight after taking the bout with just over a weeks notice.

An exciting main card will be capped off with a potential contender eliminator bout featuring, Robbie Lawler and Rafael Dos Anjos. The former champions (Lawler at welterweight, Dos Anjos at lightweight) both put together impressive win streaks which dispatched top contenders in their respective divisions. Elsewhere on the main card, Santiago Ponzinibbio takes on the outspoken Mike Perry.

The card begins on UFC Fight Pass at 4:30/1:30 ETPT.

UFC Winnipeg Official Results:

MAIN CARD – FOX – 8PM/5PM ETPT

  • #2 Robbie Lawler (28-11) vs. #4 Rafael Dos Anjos (27-9) – Welterweight bout
    • Result: Rafael Dos Anjos def. Robbie Lawler via unanimous decision (50-45, 50-45, 50-45)
  • #3 Ricardo Lamas (18-5) vs. Josh Emmett (12-1) – Catchweight bout (148.5 lbs)
    • Result: Josh Emmett def. Ricardo Lamas via KO (punch) 4:33 round 1
  • #10 Santiago Ponzinibbio (25-3) vs. Mike Perry (11-1) – Welterweight bout
    • Result: Santiago Ponzinibbio def. Mike Perry via unanimous decision (29-28, 29-28, 29-28)
  • #3 Glover Teixeira (26-6) vs. #7 Misha Cirkunov (13-3) – Light Heavyweight bout
    • Result: Glover Teixeira def. Misha Cirkunov via TKO (punches) 2:45  round 1

PRELIMINARY CARD – FS1 – 5PM/2PM ETPT

  • #14 Jared Cannonier (10-2) vs #15 Jan Blachowicz (20-7) – Light Heavyweight bout
    • Result: Jan Blachowicz def. Jared Cannonier via unanimous decision (29-28, 29-28, 29-28)
  • Julian Marquez (6-1) vs. Darren Stewart (7-2) – Middleweight bout
    • Result: Julian Marquez def. Darren Stewart via submission (standing guillotine) 2:42 round 2
  • Chad Laprise (13-2) vs. Galore Bofando (5-2) – Welterweight bout
    • Result: Chad Laprise def. Galore Bofando via TKO (punches) 4:10 round 1
  • Nordine Taleb (13-4) vs Danny Roberts (14-2) – Welterweight bout
    • Result: Nordine Taleb def. Danny Roberts via KO (head kick and punch) :59 round 1
  • John Makdessi (14-6) vs Abel Trujillo (15-7) – Lightweight bout
    • Result: John Makdessi def. Abel Trujillo via unanimous decision (30-27, 30-27, 30-27)
  • Alessio Di Chirico (10-2) vs Oluwale Bamgbose (6-3) – Middleweight bout
    • Result: Alessio Di Chirico def. Oluwale Bamgbose via KO (knee) 2:14 round 2

EARLY PRELIMINARY CARD – UFC FIGHT PASS – 4:30PM/1:30PM ETPT

  • Jordan Mein (29-12) vs. Erick Silva (19-8) – Welterweight bout
    • Result: Jordan Mein def. Erick Silva via unanimous decision (30-26, 30-27, 30-26)
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Fight Announcements

Gilbert Burns vs. Olivier Aubin-Mercier Added to UFC Orlando

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The UFC has now added more bouts to the front end of their 2018 schedule. Gilbert Burns (13-2, 5-2 UFC) will face Olivier Aubin-Mercier (10-2, 6-2 UFC) in Orlando, Florida on February 24th, 2018.

Alongside a few other high-profile fight announcements, is the addition to the UFC Orlando, Florida card. The two lightweights will join Jake Collier and Marcin Prachnio, as the second fight set for the event.

It has been a while since the UFC hosted an event in the state of Florida. Last seen by the Floridians was UFC on Fox: Texeira vs. Evans, on April 16, 2016 in Tampa Bay. The card was a success, despite the cancellation of its planned main event between Tony Ferguson and Khabib Nurmagomedov. Drawing a gate of $1.05 million and 2.13 million viewers.

Gilbert Burns signed with the UFC after accumulating an undefeated record of 8-0. His first loss came in his home country of Brazil, as Rashid Magomedov defeated him via unanimous decision at UFC Fight Night: Belfort vs. Henderson 3, in November of 2015.

In his most recent bout, Burns defeated Jason Saggo by KO with five seconds remaining in the second round at UFC Fight Night: Rockhold vs. Branch.

Aubin-Mercier will come into the contest as a winner in his last three bouts. The Canadian fighter trains out of the Tristar gym, alongside legends such as Georges St. Pierre and head coach, Firas Zahabi.

In 2011, Aubin-Mercier was chosen to compete on The Ultimate Fighter: Nations. Competing in the welterweight bracket, he became a finalist by defeating both, Jake Mathews (unanimous decision) and Richard Walsh (rear naked choke). In the finale, Aubin-Mercier lost to Chad Laprise by split decision.

UFC Orlando will take place at the Amway Center in Orlando, Florida on February 24th, 2018.

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Fight Announcements

Eryk Anders vs. Lyoto Machida Officially Headlines UFC Belem

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Eryk Anders vs. Lyoto Machida is officially booked to headline UFC Belem in Brazil.

Following his unanimous decision victory over Markus Perez on last weekends, UFC Fight Night: Ortega vs. Swanson, undefeated middleweight, Eryk Anders, called for the match-up with former UFC light heavyweight champion, Lyoto Machida. The UFC heard, and obliged.

First reported by The MMA Kings (@mma_kings.)

Anders holds a 2-0 undefeated record in the UFC. The Alabama native made his promotional debut against Rafael Nata in July of this year. A bout he took on short notice, replacing Alessio di Chirico whom withdrew from the fight due to a neck injury. Anders defeated Natal by knockout in the first round that night at UFC Long Island.

Prior to his indoctrination to MMA, the undefeated middleweight played for the University of Alabama football team, between 2006-2009.

Machida recently returned to the UFC roster after an 18-month suspension handed down by USADA, stemming from a failed out-of-competition test leading up to his April 2016 contest against Dan Henderson.

In his return to the octagon, Machida faced Derek Brunson in the main-event of the UFC Fight Night: Brunson vs. Machida, in Sao Paulo, Brazil. “The Dragon” lost the bout via first round KO.

UFC Belem, Brazil is scheduled for February 3rd, 2018, at the Mangueirinho Arena. The card will also feature the flyweight debut for Valentina Shevchenko as she faces Priscila Cachoeira

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