Article

Jorge Rivera: Eat Smart, Fight Hard

Being a professional athlete and a father leaves Jorge Rivera with a tight schedule. Even though his days are packed with workouts and as much family time as he can manage, he makes the time to plan out a top notch diet during his training camp that fuels his workouts and promotes efficient recovery from tough sessions in the gym. 
Jorge already had several solid nutrition habits when I first started working with him before the Nate Quarry fight. We worked on building new sports nutrition tools, and I recently checked in for a peek at a day in his diet as he trains to take on Michael Bisping at UFC 127:

Breakfast
Whole grain Total cereal with skim milk along with a multivitamin and an omega-3 fish oil supplement.

Having breakfast every day is a must since it jump-starts your metabolism and helps your body prepare for intense workouts. A whole grain cereal like Total offers 5 g of protein and 4 g of fiber per serving. Having both fiber and protein in the morning can help keep you feeling fuller longer. Jorge chooses skim milk because he knows that 2% milk is too high in artery clogging saturated fat that can promote inflammation.

Post-Workout Snack
Whey protein shake with a banana and a cup of strawberries.

After a workout Jorge needs both carbohydrates and protein to help his body recover for the next training session. The carbohydrates help to replenish muscle glycogen stores and they signal the hormone insulin that oversees how your body uses the amino acids in the protein to repair muscle tissue.

Lunch
A sandwich with 100% whole wheat bread, lite Swiss cheese, mustard & skinless chicken breast.
A salad with spinach, cherry tomatoes, red onions, mushrooms, red, green & yellow bell pepper strips with fat-free balsamic vinaigrette.

Jorge chooses spicy mustard instead of high calorie mayonnaise on the sandwich as a simple way to cut back on calories. He also chooses low fat cheese as a healthier way to include dairy in his diet. Making sure that all of his poultry is skinless is another easy strategy to cut back on calories and fat.

Working in a colorful salad in the middle of the day is yet another means to promote recovery. All of those vegetables offer different antioxidants and phytochemicals that help his body maintain repairs on the cellular level.

Afternoon Snack
100-calorie pack of almonds, 1 orange

Nuts offer heart healthy fat and are a great afternoon snack since they digest slowly to keep you feeling satisfied. Buying the 100- calorie nut packs or portioning them out yourself is a smart way to ensure that you don’t go overboard on portion size.

The orange is rich in vitamin C that supports the immune system and helps bruises heal.  

Dinner
Grilled chicken or salmon with whole-wheat pasta and a repeat of the same salad from lunch.  

Even though this dinner is simple, it’s a great mix of quality protein, carbs and veggies. These types of foods can be made in bulk over the weekend and then enjoyed as leftovers throughout the week for quick meals.

Evening Snack

Cole’s Peanut Butter Cup “pudding”
6 oz non-fat French Vanilla yogurt (any brand around 100 calories)
1 packet diet hot chocolate mix
2 teaspoons natural peanut butter

Jorge is very disciplined in his diet, but sometimes craves a sweeter snack in the evening. This twist on vanilla yogurt that I made up hits the spot.  


PR Cole is an accredited Registered Dietitian (RD) with the American Dietetic Association. She holds a masters degree from Columbia University in nutrition and applied physiology. Cole is the founder of Fuel the Fighter LLC and is the nutritionist at the TapouT Training Center in Las Vegas, Nevada. Follow her on Twitter @FueltheFighter.


 

Watch Past Fights

Saturday, December 20
10PM/7PM
ETPT
Barueri, Brazil

Media

Recent
Fighters Dominick Cruz, Cezar Ferreira, Gilbert Burns sign autographs and take photos for the die-hard fans in Brazil before Fight Night Barueri on Saturday night.
18-Dec-2014
UFC Fight Night Barueri Media Day and Open Workouts at Allianz Parque on December 18, 2014 in Sao Paulo, Brazil. (Photos by Josh Hedges/Zuffa LLC/Zuffa LLC via Getty Images)
Former UFC bantamweight champion Renan Barao is looking to turn the page on a turbulent 2014 when he steps into the Octagon to face Mitch Gagnon at Fight Barueri. Head inside Barao's training camp to see how he's been preparing.
18-Dec-2014
UFC Minute host Lisa Foiles updates fans on the Derek Brunson vs. Ed Herman fight, Mark Munoz's new opponent, and an all-new edition of the Dana Download.
18-Dec-2014