Interview – Fighter, Christopher Algieri, CISSN

SNI:  What is the most important nutritional component when training for BOXING/MMA?

Chris: My answer may come as a surprise, but I think carbohydrate ingestion is vital for any combat sport. There is no low-carb boxing! The energy requirements are incredibly high and I know from my own experience if my CHO intake is not continually moderate-high throughout the day, my performance suffers a great deal. The majority of my carbs come from complex sources like steel-cut oatmeal, quinoa and legumes. Combat sports are conducted in specific weight divisions so monitoring your CHO intake becomes a vital part of training camp in order to perform at the highest level  while “making weight”. Keep a tight control on CHO intake is so important for success in any combat sport.

SNI:   List the top 3 weight training exercises for BOXING/MMA and why are they your top 3?

Chris: There is a long standing myth that weight training makes a boxer stiff and slow and is a hindrance to training. This idea is archaic (and ignorant!). I really think that Strength and Conditioning is behind the times for combat sports-but is slowly catching up to other sports. My strength and conditioning coach, Dr. Michael Camp CSCS, says that any exercises involving rotational movements and those that target the hips and glutes are vital for increasing punching power and explosiveness. Personally I would have to say my top 3 would have to be 1) Rotational Medicine Ball Throws 2) Box Jumps and 3) Side-step squats with resistance tubing. The med ball throws simulate the movements involved in punching and the box jumps are great for explosiveness and lower body power (where the power of a punch is generated); the side-steps are great for strengthening to the whole lower body, especially the hips, where I believe many athletes forget to train.

SNI: What supplements would you recommend for BOXING/MMA fighters?

Chris: I definitely recommend a fast-digesting protein such as Whey Isolate for immediate consumption post-workout. Glutamine is literally my favorite supplement and an essential nutrient for any athlete/active individual! A good omega-3 supplement is so important for recovery from the constant battering of the body that combat athletes experience. Lastly, I think creatine is also important for improving gains during training and for increasing explosiveness and power generation.

SNI:   What is the biggest myth that folks have regarding BOXING/MMA fighters?

Chris: I would have to say that fighters are “stupid” and like getting punched in the face. Boxing is is an art and when done properly can really be strategic and beautiful. I always say that boxing is the fastest chess game in the world. You are constantly trying to read your opponent’s next move while hiding you own intent. Watching a fighter who really knows what he is doing in there is a real sight to see-they know what is going to happen before it even happens and they are always working towards the “checkmate” (KO). Next time you watch a fight, try to look beyond the punches and kicks and watch the rhythms and trends of what is going on inside the ring/cage- you may be surprised about how much is really going on in there.

SNI:   What’s the harder sport to train for? Boxing or MMA and why?

Chris: I would have to say MMA, for sure. There is so many aspects to the MMA athlete- boxing, muay thai, wrestling, jui-jitsu. The time commitment alone is unbelievable and I definitely tip my hat to those guys who really do train the right way. Even from a technical standpoint- to train to defend so many techniques is daunting to think about. You have to worry about so many weapons-punches, kicks, elbows, knees, takedowns, slams, submissions. You can be the best standup guy in the world, but if you don’t train for the ground, it may be all for naught!

Christopher Algieri graduated from Stony Brook University with a Bachelors of Science (B.S.) degree in Health Care Science. After earning is undergraduate degree, he went on to receive his Masters in Clinical Nutrition (M.S.) at New York Institute of Technology. He currently is finishing up his Pre-Medical prerequisite coursework while studying for the MCAT.  Christopher is a Certified Sports Nutritionist (CISSN) by the International Society of Sports Nutrition (ISSN) and a NESTA Certified Fitness Nutrition Coach. He has worked closely with many top combat athletes in Boxing, MMA, and Kickboxing. While completing his undergraduate study, Christopher competed in Full-Contact Kickboxing and went on to close an undefeated professional kickboxing career of 20 wins with no losses. During his kickboxing career he accumulated many regional and international titles that culminated with two World Championship Titles (ISKA and WKA) in two different weight divisions. After retiring from the sport of Kickboxing at the age of 23, Christopher decided to turn to professional boxing. He is currently undefeated (11-0) and is looking to vie for the Junior Welterweight World Title. For more info: http://www.chrisalgieri.com/ http://competitiveedgephysicaltherapy.com/