Nutrition for Martial Artists

[ladyfighter]

Contrary to popular belief, there is no magic supplement or diet that creates outstanding athletes and/or martial artists. Martial Artists needs are very similar to those of non martial artists when it comes to nutrition. We all, need daily supplies of carbohydrates, fats, proteins, vitamins, minerals and water. The major difference is that athletes such as martial artists, depending on their level of activity, require more of everything. Their bodies work harder during exercise, causing them to burn more calories and use up energy supplies faster.


THE COMPONENTS OF GOOD NUTRITION

What does it do?

Protein builds tissues, especially muscle tissue. Tissue growth is an ongoing process and requires a steady supply of protein. Storing up large amounts of protein in an effort to improve muscle development quickly is ineffective because protein in excess of fifteen to twenty percent of the diet is excreted as waste and protein has little immediate effect on muscle tissue. Eat a diet that provides a regular supply of protein for best results.


How much do you need?

Protein should make up ten to fifteen percent of your daily calories. Choose high protein foods carefully, because high protein often equals high fat.

Where does it come from?

There are two types of protein: animal protein and vegetable protein. Animal protein is found in foods like eggs, lean meat, milk and cheese. Vegetable protein is found in foods like wheat, rye, and green vegetables.


Fats


What do they do?

Fats provide energy to muscles during prolonged periods of exercise. Initially, the body relies on carbohydrates. As exercise intensifies or continues, especially beyond one hour, fats become increasingly important sources of energy. You should not, however, eat fatty foods just before exercising. Fats require three to five hours of digestion, which reduces the physical output capacity of the body and creates a general feeling of lethargy.

How much do you need?

Fats, preferably unsaturated, should make up twenty-five percent or less of total daily calories.

Where does it come from?

Foods that are high in fat include fish, butter, cream, bacon, sausage and fried foods.




Carbohydrates

What do they do?

The primary function of carbohydrates is to provide a continuous supply of energy to cells. They are readily available, as in the form of glucose, and are the first form of energy expended during activity.

How much do you need?

Carbohydrates should make up fifty to sixty percent of daily calories.


Where do they come from?

There are two types of carbohydrates: simple and complex. Simple carbohydrates have only one or two sugar molecules and are found in fresh fruit, soda, candy and cookies. With the exception of fresh fruit, it is best to avoid these sugary foods before exercise because high sugar foods lead to feelings of fatigue and heaviness. Complex carbohydrates have many sugar molecules and are found in vegetables, brown rice, whole grain breads, cereals, beans and dry nuts.


Vitamins and Minerals


What do they do?

Vitamins are used by cells in small amounts to perform metabolic functions. Minerals are chemicals necessary to promote activities like nerve tissue function and muscle contraction. There is little evidence to support claims that large doses of vitamins or minerals increase performance significantly.

How much do you need?

Vitamin and mineral requirements vary from person to person. You can obtain recommended levels for specific elements from your doctor.

Where do they come from?

A properly balanced diet provides all of the vitamins and minerals necessary for the average person. Supplements are not necessary unless a deficiency is evident. Supplements should only be taken under the supervised care of a medical professional because large doses of certain elements can be toxic or even fatal.

[Chapel]

Decent info except for that last part about supplements only being used under the guidance of a medical professional. With adequate intake of water and exercise very very few supplements can be harmful to your health. A little bit of common sense will prevent you from taking those.

[marksmarkou]

A lot of quality info there. I have found that an equal amount of protein and carbs are great for martial artists. To get stronger, quicker, and obtain better stamina we need lots of carbs to supply us with the energy. With all the striking invloved with hitting pads, bags and each other along with crashing on the mat with throws and the constant pushing and pulling through grappling, protein should be up there with carbs as to repair our muscles and make them grow. Also strong bones are needed for martial artists as to withstand all that punishment so lots of milk. some people stay away from fats but they should be added, not to the extent of carbs and protein though as they help you keep flexible.

[Zaraki Kenpachi]

Gotta say that my diet is really high protein. I dont get a lot of carbs or fats, unless I'm being laxed which is a strategy I implore 2 or 3 meals a week. The only number I actually count is my grams of protein, 1 gram per pound of body weight. It works.

[RiveraRa]

Originally Posted by drallig9399

Gotta say that my diet is really high protein. I dont get a lot of carbs or fats, unless I'm being laxed which is a strategy I implore 2 or 3 meals a week. The only number I actually count is my grams of protein, 1 gram per pound of body weight. It works.

If its working for you, great! But keep an eye on the 1g protein per 1 lb. Your body will store xtra protein as fat.

Recommended protein is .8g / kg of body weight. But if you are lifting then it should be upped to between 1g to 1.8g per kg of body weight.

So heres the math (I weigh 170lbs):

170 / 2.2 = 77.27 (my weight in kg)

77.27kg * 1.8g of protein = 139g of protein

And thats using the high end or 1.8g per kg of body weight.

But like I said, if your plan is working for you then stick to it. Im just throwing this out there for others.

[Zaraki Kenpachi]

The other part of the equation is if you are doing a lot of conditioning then you have to ingest even more protein. To be honest they say you can go to about 1.5 or even 2 if you are working out super hard.

Of course this is a general rule. You have to listen to your body. If you are losing muscle mass or strength then you need to up your protein. If you are increasing your bodyfat then you need to cut back.

[ladyfighter]

Glad to see many Martial Artists are still concerned with Nutrition!

[Zaraki Kenpachi]

Shoot, thats half the battle. You just have to play with it and see what gives you energy but yet doesnt leave you with a lot of excess. I used to over eat because I was scared I wouldnt have any energy to workout but sometimes its not about having energy. Its about willing yourself to finish the task at an acceptable level.