Proper nutrition keeps you healthy. If you are constantly getting sick then you will be missing important training sessions and competitions. That is why having a proper diet is very important if you are an inspired martial artist or just a beginner. Diet plays an important role in recovery. When you train hard, your body breaks down and you need to be able to rebuild it. The only way to do that is to have the right raw materials. Good nutrition improves performance level, it means, if you have the right fuel, then you can train more intensely. In this article we will deal with the importance and basic rules for a healthy, balanced diet, with emphasis on sports nutrition for martial artists and nutrition tips.
Sports nutrition in general are composed of the following components; carbohydrates, proteins, fats, vitamins, minerals and fluids.
Carbohydrates – are the basic energy source for our body, at rest times & more importantly during training. Our body breaks down carbohydrates to smaller sugar particles, which in turn produce the body’s energy coin – ATP – Adenosine Triphosphate. If the body is a car, the carbohydrates would be the fuel. Our body can only store small amounts of carbohydrates, especially in our muscles and liver, therefore we should consume carbohydrates with every meal we eat, before, after (and sometimes during) training, allowing for 2/3 of the meal’s calories to come from carbohydrates.
Foods that are abundant with carbohydrates are grains products, roots crops, pastries, Fruits, vegetables, dried beans and peas.
Proteins - Our muscle tissue is made up of proteins, and so are our blood cells & the majority of our functioning organs. Proper protein intake is highly important for martial artists to build muscle and allow cell repair. It can also be used for energy when carbohydrates levels are low. Excess protein is burned for energy or stored as fat by our body. Nevertheless protein which is used for energy can create kidney overload and other health risks such as dehydration. Although protein needs are higher for professional martial artists than those of the general population, normally both can reach them through a well-balanced and calculated diet, and if not – protein supplements are available.
Foods that are abundant with proteins are meats, poultry, fish, eggs and dairy products.
Fats -Body fat is important for sustaining prolonged training, and is the biggest storage component in our body. If during low-level aerobic activity our body is low on energy (not enough carbohydrates), it will use our body fat as energy. However, if during high level aerobic or anaerobic training our body will be low on energy then it will begin to burn muscle. Fat should not exceed 20%-25% of our daily caloric intake, and unsaturated fats are a healthier source for fat in our diet. Foods which have fats are olive, canola oil, nuts, seeds and fish oil.
Vitamins - are compounds which are essential to our metabolism. Our body can not produce vitamins therefore we must consume them as part of our diet. Martial artists, naturally have a higher need for vitamins because of their increased metabolism, (especially vitamin B). The rule of thumb for consuming vitamins is: the least processed the better. Some martial artists will need to complete their vitamin intake through vitamin supplements. However vitamins do have an upper limit restriction which can be reached through misuse of supplements.
Minerals - Our bodies are made up of minerals. They are its building blocks. We need a daily supply of them in changing amounts for our bodily mechanism to function well. The most important minerals are iron and calcium. Calcium rich foods are dairy products, green vegetables, fruits and nuts. Iron rich foods include meats, beans and lentils.
Fluid intake – maintains coordination, concentration and endurance in martial artists. Body temperature is regulated by water, which also maintains muscle ability to contract. Water helps our body to get rid of excess salt and waste. Caffeine and carbonated beverages cause a loss of fluids, and therefore should be consumed moderately, especially before training.
Caffeine and carbonated beverages cause a loss of fluids, and therefore should be consumed moderately, especially before training. Alcoholic drinks, aside from being diuretic (excessive urination) causes unwanted liver effects which make it undesirable altogether.
Cheers,
Gracie Barra Austin Staff
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An article by Mike Garafolo in NJ.com stated how Giants Quarterback Coach Mike Sullivan motivates Eli Manning in this playoff games. Coach Mike Sullivan strongly says that the three points of a triangle used by the Gracie family influenced him a lot. Sullivan took the basics of the Gracie Family triangle and applied them on the grid-iron, proving that many lessons in Jiu-Jitsu are not just sport specific, they are also life tools.
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