21 March 24
Eben van Tonder

Introduction

When I was in Ile Ife, the spiritual capital city of the Yoruba people, I came face to face with an aspect of Africa that would transform my thinking about meat. An old butcher who must have been in his 90s told me that he would suggest different cuts from the animal based on the circumstances of the buyer. He would, for example, suggest that a pregnant woman buy offal. For someone who suffers from joint pain would suggest parts of the animal with lots of tendons.

This set me on a quest to uncover the diet of an African worrier. The consumption of specific animal parts by African warriors before the battle is a practice rooted in cultural, spiritual, and nutritional beliefs—and offers intriguing insights for modern mixed martial arts (MMA) fighters. This historical perspective, combined with contemporary nutritional science, provides a comprehensive approach to optimizing diet for performance and recovery in combat sports.

African Relationship with Meat

-> Chicken Parts

I previously summarized the work, Rituals of Solidarity in an Igbo Village: A Symbolic Analysis of Meat Sharing Practices Among the Mmaku Igbo.” (Mark Anikpo, 1984) The work does not speak to the nutrition of soldiers in particular, but the Gizzard (Nkpuluma), Liver, Leg (Kpolokpolo), and Tail End (Eke) of the chicken are reserved for the father or the oldest male in the family, symbolizing life sustenance and ritual power. This is not insignificant.

— Chicken Gizzard

Nutritional Value: Chicken gizzards are a good source of protein, iron, zinc, and Vitamin B12. They are also rich in selenium, a mineral essential for antioxidant defence and thyroid function.

Comparison & Benefits: Compared to chicken breast, gizzards contain higher concentrations of certain minerals like zinc and iron, which are crucial for oxygen transport and muscle repair. Their high protein content aids in muscle recovery and growth, an essential factor for fighters.

Ancient Warriors vs. Modern Athletes: The high nutrient density of chicken gizzards could have offered ancient warriors benefits in endurance and recovery. For modern athletes, these attributes can support intense training demands, promoting recovery and enhancing performance.

— Chicken Liver

Nutritional Value: Chicken liver is an excellent source of high-quality protein, vitamins A, D, and B-complex, especially B12, along with iron, zinc, and phosphorus. It stands out for its high content of heme iron, crucial for oxygen transport.

Comparison & Benefits: The liver outshines most other chicken parts in vitamin and mineral content, particularly in vitamins A and B12, essential for energy metabolism and vision. Its rich iron content supports haemoglobin formation, enhancing oxygen delivery to muscles.

Ancient Warriors vs. Modern Athletes: For ancient warriors, consuming the liver could provide nutritional advantages for energy, recovery, and overall vitality. Modern athletes may benefit from its role in supporting metabolism, immune function, and oxygen delivery, critical for endurance and recovery in combat sports.

— Chicken Leg (Drumstick and Thigh)

Nutritional Value: Chicken legs are richer in fat and collagen compared to breast meat, providing a good source of protein, B vitamins, iron, and zinc. The skin and connective tissues offer collagen, beneficial for joint health.

Comparison & Benefits: The higher fat content in the legs provides sustained energy, making it advantageous for long-duration activities. Collagen is crucial for joint health and recovery, particularly in contact sports where injuries are common.

Ancient Warriors vs. Modern Athletes: The energy sustenance and joint support from consuming chicken legs would be beneficial for ancient warriors’ endurance and recovery. Modern athletes, especially in combat sports, can benefit from collagen for joint health and recovery.

— Chicken Tail End

Nutritional Value: The tail end is fatty, providing a concentrated source of energy. It contains small amounts of collagen and is flavorful, but its nutritional value is less documented.

Comparison & Benefits: The high-fat content offers energy; however, it lacks the protein and mineral richness of other parts. Its contribution to a fighter’s diet would primarily be caloric.

Ancient Warriors vs. Modern Athletes: For ancient warriors, the energy from the tail end could be beneficial during prolonged activities. Modern athletes might find less nutritional benefit here, focusing instead on parts rich in protein and minerals.

— General Comparison and Application

Collagen: Present significantly in gizzards and leg parts, beneficial for joint and tissue repair. Essential for athletes in contact sports for injury prevention and recovery.

Vitamins & Minerals: Liver and gizzards are exceptionally rich in vitamins (A, D, B12) and minerals (iron, zinc), surpassing other chicken parts. These nutrients are crucial for energy production, oxygen transport, and overall health, offering an advantage to fighters for endurance and recovery.

Zinc and Other Minerals: Zinc, found abundantly in the liver and gizzards, is vital for immune function, wound healing, and muscle growth. These properties would have been invaluable to both ancient warriors and modern athletes for recovery and performance.

The consumption of chicken gizzards, liver, legs, and even the tail end, offers unique nutritional benefits that could provide advantages for high-performance athletes like MMA and UFC fighters, echoing the potential benefits these parts might have had for ancient warriors. Their rich content of collagen, vitamins, and minerals like zinc plays a significant role in recovery, endurance, and overall health, making them prized among native Africans and applicable to the diet of modern sports warriors.

-> The Heart

Mark Anikpo (1984) discussed the heart of different animals in the same breath as he discussed the chicken liver. He wrote, “The heart (of no meat value in the chicken) and the liver are considered the most important organs in the body. Similarly, the father of the family (usually the eldest male), being the breadwinner, represents the life of the family group.” He also associates it with the gizzards when he writes, “In the Igbo socio-cultural system, the eldest male in the group sharing chicken meat (or any other meat as we shall see later) is given the gizzard (heart, in other animals), liver, tail-end (eke) and the leg because a symbolic association is made of these parts with life sustenance and ritual power.” When the chicken is slaughtered, “the heart is shared like kola nut to all those present at the sacrifice.” (Anikpo, 1984).

Related to the ox or cow heart, Anikpo (1984) writes that “custom demands, that the father or the eldest male be given the heart. This again symbolises the position of the father as the ‘nerve’ centre of the family existence.” He describes the heart as the “prize”. He continues and discusses goat meat. “The goat meat belongs theoretically to the wife’s father although he is required by custom to share it with other relatives. He is entitled to one half of the goat plus the heart and the head intact.”

There can be no question that the heart has a very special place in Igbo culture as is the case in probably every tribe in Africa. The heart, whether from an ox, goat, or chicken, is a muscular organ rich in nutrients vital for overall health, recovery, and performance, making it an invaluable addition to the diet of high-performance athletes, such as MMA and UFC fighters. The evaluation of the heart in terms of collagen, protein, iron, and other minerals reveals its potential advantages, similar to the benefits offered by consuming specific chicken parts discussed earlier.

Let us delve into the nutritional consideration which is probably what is behind the value placed on it. We consider it for the major species under review.

— Ox Heart

Nutritional Value: The ox heart is a dense source of high-quality protein, B vitamins (especially B12), iron, zinc, selenium, and phosphorus. It contains some amount of collagen due to its muscular nature, which contributes to its overall nutritional profile.

Comparison & Benefits: Compared to more commonly consumed meat parts like muscle meat, the ox heart has a higher concentration of certain nutrients, particularly B vitamins and iron, crucial for energy metabolism and oxygen transport. The protein content supports muscle repair and growth, essential for athletes.

Ancient Warriors vs. Modern Athletes: Consuming ox heart would have provided ancient warriors with sustained energy and improved oxygen delivery, enhancing endurance and recovery. Modern athletes can benefit similarly, with the added advantage of collagen for joint health and recovery.

— Goat Heart

Nutritional Value: Similar to the ox heart, the goat heart is rich in protein, iron, zinc, and B vitamins. It also provides a good source of CoQ10, an important compound for energy production and antioxidant protection.

Comparison & Benefits: Goat heart stands out for its CoQ10 content, supporting heart health and energy production at the cellular level. The nutrient density, particularly in terms of iron and B vitamins, makes it beneficial for muscle recovery and endurance.

Ancient Warriors vs. Modern Athletes: For ancient warriors, the nutrient-rich goat heart could support prolonged physical activity and recovery. For modern athletes, especially those in contact sports, the benefits extend to improved energy metabolism and cardiovascular health.

— Chicken Heart

Nutritional Value: Chicken heart is high in protein, vitamins B12 and B6, iron, and zinc. It is also a good source of taurine, an amino acid important for cardiovascular health and muscle function.

Comparison & Benefits: While the chicken heart contains less collagen than connective tissues, its high protein and nutrient content support muscle function and recovery. The presence of taurine and CoQ10 adds to its cardiovascular benefits.

Ancient Warriors vs. Modern Athletes: The nutritional profile of chicken heart, rich in energy-boosting and muscle-repairing nutrients, would have been advantageous for ancient warriors. Modern athletes can benefit from its support for muscle recovery, energy production, and heart health.

— General Comparison and Application

Collagen: While not as rich in collagen as connective tissues, the muscular nature of the heart provides some amount of this important protein, supporting tissue repair and joint health.

Protein: The heart from all three animals provides a high-quality protein source, essential for muscle repair, growth, and recovery. The dense protein content is particularly beneficial for athletes involved in intensive training and competitions.

Iron and Other Minerals: The heart is rich in iron, crucial for oxygen transport and energy metabolism. Zinc supports immune function and wound healing, while selenium and phosphorus contribute to antioxidant defences and bone health.

The consumption of the heart from ox, goat, or chicken offers significant nutritional benefits, particularly for athletes in disciplines requiring high endurance, strength, and rapid recovery. The dense nutrient profile, including high-quality protein, iron, zinc, and B vitamins, supports energy metabolism, muscle recovery, and overall health. While the heart may not be as rich in collagen as connective tissues, its nutritional value in terms of protein and minerals makes it a valuable food source for both ancient warriors and modern athletes, providing a foundation for enhanced performance and recovery.

-> Blood

I spent a lot of time studying the history of the use of blood. In “The Ile Ife (ile ife) Notes“ I delved into many of the pertinent issues and what I believe to be the ancient link between spirituality and blood. The basis, I believe, is in the physiological value of blood.

Consuming blood has been part of African culture for millennia, as it has probably been in all cultures around the globe. In modern times, the Massai people of Kenya and Northern Tanzania stand out for having resisted the tide of the WHO against the consumption of blood the best. Their traditional diet relies heavily on milk and dairy products, lean beef and other meats, cattle fat, and blood, on which they depend for their salt intake. (The Cattle Economy of the Maasai, National Geographic)

The nutritional value of animal blood, particularly from sources like ox, goat, or chicken, offers a unique perspective when compared to other animal parts due to its distinct composition. Animal blood is rich in protein, iron, and various minerals, playing a significant role in traditional diets and potentially offering advantages for modern athletes, especially those in contact sports like MMA and UFC.

— Nutritional Value of Animal Blood

Nutritional Value: Animal blood is an excellent source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. It also provides a good amount of protein and is rich in various minerals, including potassium and magnesium. While blood contains lower levels of collagen compared to connective tissues, it is a significant source of certain vitamins, especially some from the B group.

Comparison & Benefits:

• Protein: Animal blood offers high-quality protein essential for muscle repair and growth, similar to that found in muscle meats but with a unique amino acid profile.
• Iron: The heme iron in animal blood is particularly beneficial for athletes, aiding in oxygen transport and energy metabolism. Compared to muscle meats, blood can offer a more concentrated source of iron, making it valuable for preventing iron deficiency anaemia.
• Collagen: While not a direct source of collagen, the amino acids in the blood can support collagen synthesis in the body, indirectly benefiting joint health and recovery.
• Other Minerals: Blood is a source of minerals like potassium and magnesium, crucial for muscle function and recovery. While not as rich in zinc as the liver or gizzards, its overall mineral profile supports cardiovascular health and muscle activity.

— Application to Ancient Warriors and Modern Athletes

Ancient Warriors: The consumption of animal blood could have offered ancient warriors a compact and efficient source of iron and protein, vital for sustaining energy levels and physical endurance during prolonged battles or hunts. The psychological aspect of consuming blood, symbolizing strength and vitality, might also have played a role in its value among warriors.

Modern Athletes: For athletes, especially those in contact sports with high risks of injury and significant physical demands, the bioavailable iron and protein in animal blood can support oxygen transport, muscle repair, and overall energy metabolism. The mineral content, including potassium and magnesium, aids in muscle recovery and function, crucial during training and post-competition recovery phases.

— Comparison with Other Animal Parts

Compared to the liver, which is vitamin and mineral-dense, animal blood provides a more focused source of bioavailable iron and protein but with less diversity in vitamins. Unlike the gizzard and leg, blood does not directly provide collagen but offers the amino acids necessary for the body’s collagen synthesis, supporting tissue repair and joint health indirectly. The tail end, primarily valued for its fat content, offers energy but lacks the broad nutritional profile that blood provides, particularly in terms of bioavailable iron and protein.

Animal blood, as a dietary component, offers specific nutritional benefits that can be particularly advantageous for high-performance athletes, such as those involved in MMA and UFC. Its rich content of bioavailable heme iron, high-quality protein, and essential minerals supports enhanced oxygen transport, muscle recovery, and overall energy metabolism. These characteristics could have been beneficial to ancient warriors for physical endurance and recovery, and they remain relevant for modern athletes seeking to optimize performance and accelerate recovery in demanding sports.

Incorporating animal blood into the diet, whether through direct consumption or as an ingredient in dishes like blood sausages, can be a strategic approach to leveraging its unique nutritional profile for sports performance and recovery, reflecting a practice rooted in tradition yet applicable to contemporary nutritional strategies for athletes.

— Danger In Too Much Iron

Just as there is a danger in not enough iron, consuming too much iron is also detrimental. Due to the importance of this topic, I did a follow-up article to this one called “The Iron Diet: Fueling UFC Fighters with Blood Sausage“. Here I deal with the facts and show that the UFC, MME fighter, the boxer and Judoka hardly have to be concerned with consuming too much blood-based foods. I also show that such foods can easily be prepared and are extremely affordable from a budgetary perspective. I use a blood sausage as an example and show the balanced datary value in the sausage formulation I suggest.

Summary of African Worrier Foods

I summarise the animal parts we discussed and start the discussion on recipes. Many follow articles to come where I will take these parts one at a time and prepare some of these dishes:

The consumption of specific animal parts has been historically associated with gaining the perceived qualities of the animal itself. It is further set within a particular hierarchy of meat-sharing traditions all of which points to careful observation by past generations and the best parts being offered to the leaders in the community and households. This comprehensive system posits that parts like the heart, liver, and blood, alongside gizzards, legs (drumsticks and thighs), and the tail end, could impart strength, courage, vitality, and various physical or spiritual advantages crucial for prowess in battle or in competitive arenas. I am convinced that science bears testimony to the fact that these beliefs are grounded in careful observation over millennia.

Modern Application: Optimizing Nutrition for MMA Fighters

For MMA fighters, a diet incorporating a variety of nutrient-dense animal parts can significantly boost performance, energy levels, recovery, and overall health. Including dishes such as blood sausage, liver pâté, grilled heart (e.g., ox heart pastrami), sautéed gizzards, roasted chicken legs, and crispy tail end can provide a comprehensive range of benefits:

–> Blood Sausage – see “The Iron Diet: Fueling UFC Fighters with Blood Sausage“

• Rich in bioavailable heme iron and protein, crucial for oxygen transport and muscle repair. Ideal for consumption 2-3 times a week, in portions of 50-100 grams, to maintain optimal iron levels.
• Possible dishes: Traditional blood sausage, blood pancakes, and blood tofu.

–> Liver Pâté (Sausage)

• High in vitamin A, iron, and B vitamins, vital for energy metabolism, immune function, and red blood cell production. To prevent hypervitaminosis A, it’s recommended to consume moderately: 50-100 grams 2-3 times a week.
• Possible dishes: Liver pâté, liver and onions, and liver dumplings.

–> Heart (e.g., Ox Heart Pastrami)

• Packed with protein, CoQ10, and essential minerals, which are beneficial for energy production and cardiovascular health. Consuming 100-150 grams several times a week, including 3-4 hours before competition, can be particularly advantageous.
• Possible dishes: Grilled heart skewers, heart stew, and heart pastrami.

–> Sautéed Gizzards

• A good source of zinc and iron, which are essential for muscle growth and repair, as well as immune function. Adding 100-150 grams of sautéed gizzards to meals 2-3 times a week can bolster nutrient intake.
• Possible dishes: Sautéed gizzards with onions, gizzard salad, and gizzard stew.

–> Roasted Chicken Legs (Drumsticks and Thighs)

• Rich in collagen, fats, and protein, supporting sustained energy release, joint health, and muscle recovery. Including roasted legs in the diet 2-3 times a week, with portions of 150-200 grams, can enhance the overall nutritional profile.
• Possible dishes: Roasted chicken legs with herbs, BBQ chicken drumsticks, and chicken leg curry.

–> Crispy Tail End

• Provides concentrated energy from fats, though less nutrient-dense than other parts, it can be a flavorful addition to the diet in small quantities for variety.
• Possible dishes: Fried chicken tail, crispy tail end skewers, and tail end in broth.

Conclusion

Integrating these diverse meat parts into an MMA fighter’s diet not only taps into traditional beliefs about the nutritional and symbolic power of animal organs but also aligns with modern nutritional science to optimize health, energy, and performance in high-intensity sports. This comprehensive approach to diet can support the demanding physical and recovery needs of combat athletes, reflecting a blend of historical wisdom and contemporary dietary strategies. Lastly, I must make this point again – it does not have to come at the cost of an arm and a leg and what I present here is far tastier than a hand full of supplement tablets or glasses of water or milk and powders full of fillers and half-baked promises!

References

• Fallon, S., & Enig, M.G. (2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. NewTrends Publishing.
• Kuhnlein, H.V., & Kuhnlein, H.V. (1991). Animal Source Foods to Improve Micronutrient Nutrition in Developing Countries. Journal of Nutrition
• Williams, P. (2007). Nutritional composition of red meat. Nutrition & Dietetics, 64(S4), S113-S119. This source provides an overview of the nutritional value of red meat, including organ meats like the heart.