Martial Artists are some of the best-trained and well-rounded athletes in the world. Because their bodies are their principle tools, their muscles can develop in ways that prepare them for almost any challenge that might come their way. They also rely on their intellects to help them analyze, strategize, and execute their best moves. Master Martial Artists are able to maintain their bodies and minds in top condition through good nutrition. Here are five nutrients that are critical to your best performance, on the dojang and off.
Carbohydrates.
These are the mainstays of any athlete’s diet. Some nutritional experts suggest that athletes get between 50 and 55 percent of their daily calories from carbohydrates, since they provide the muscles with glucose, and easily-digested, energy-boosting sugar. This quickly-absorbed, slow-release energy serves Martial Artists well throughout the day. The energy release is so efficient that athletes often load up on carbohydrates in preparation for strenuous events (belt exams definitely qualify for that category!) The sources: Rice, pasta, whole grains and cereals are best, but carbs also abound in fruits (both fresh and dried), vegetables, and beans (legumes).
Proteins.
Although protein has been called the “building block” of the body, it is possible to get too much of a good thing. Many high protein foods also contain high levels of fat. Another example; a person who weighs 100 pounds only needs 60 to 90 grams of protein daily; excess protein does not help build extra muscle and can end up as extra body fat. The sources: Vegetable or lean animal proteins are ideal: beans, nuts, and their products (like tofu and peanut butter) along with fish, meat, poultry, and dairy products. The key is to choose foods that minimize protein content.
Vitamins and Minerals.
Vitamins and minerals themselves do not give you energy: instead, they help the body perform a multitude of chemical processes essential to your body’s best functioning. The sources: A well-balanced diet that includes plenty of whole foods (fresh fruits and vegetables, whole grains, protein, and moderate amounts of fat) will usually provide you with the vitamins and minerals you need, but your requirements may vary: you might want to talk to your physician about finding a vitamin supplement that makes sense for you.
Fats.
Contrary to what you may have heard, fat can be good for you-in moderation, of course! Moderate levels of fat provide extra fuel and help the body process and put certain vitamins to use. The brain also performs at its best with the help of moderate dietary fat. The sources: It’s not hard to find fats; they’re in just about everything we eat, with the exception of most fruits and vegetables. Limit your fat intake to 30% of your calories (each fat gram has 9 calories); your intake of saturated fat should be minimal.
Water.
One of the best ways to improve your Martial Arts performance, and most easily overlooked, is to keep yourself well hydrated. Water is as critical for the pumping action of your heart as it is for helping you to blink dirt from your eye. Be sure to drink before, during, and after your workouts, at least ten ounces before and for every 45 minutes of activity. Don’t wait until you feel thirsty! By the time thirst kicks in, your system is already being taxed by lack of water. The sources: Be sure to take in the cleanest water available. Remember that food can be a great source of water; fresh fruits and vegetables have high water content, as do 100% juices. Avoid caffeinated drinks, since they can actually dehydrate you.
Never underestimate the power of nutrition to improve the way you feel and the way you perform as a Martial Artist. Give your body the attention and the fuel it needs to meet your greatest Black Belt expectations
Have Fun - Train Hard - Train Smart - Fightwize
Sensei Malcolm Bale
www.jiu-jitsu-calgary.com
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on Thursday, August 13th, 2009 at 12:15 pm and is filed under Fitness Training, Martial Arts.
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