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How to Stay Energised During Martial Arts Training - Genetic Nutrition

How to Stay Energised During Martial Arts Training

, by Sandesh Prasannakumar, 6 min reading time

Introduction

Martial arts training sessions are generally strenuous both physically and mentally. High-intensity exercises, such as cardio or technically demanding skills, can be exhausting. Maintaining energy and strength over the long term is crucial to avoid burnout.

In this article, we will discuss recommendations and approaches to help you stay energised during your martial arts practice and prevent fatigue.

Nutrition and Hydration

Eat Nutrient-Dense Foods

The kind of foods you consume greatly influences your energy levels. It is essential to eat a diet rich in whole and natural foods to sustain energy production in the body.

  • Complex Carbohydrates: Whole grains, starchy vegetables, beans, lentils, and fruits contain glucose that helps fuel muscles and the brain.
  • Protein Sources: Fish, poultry, eggs, and plant-based foods assist in rebuilding muscles.
  • Healthy Fats: Nuts, seeds, avocados, and olive oil promote hormone balance and the uptake of fat-soluble nutrients.

Meal Timing

Ideally, your meal should contain all three macronutrients and be consumed 2-3 hours before your exercise regimen. Some good examples include:

  • Oatmeal with berries and almonds
  • Salmon and greens with sweet potato
  • Vegetable and hummus wrap

Stay Hydrated

Drink water before, during, and after class. For sessions longer than 60 minutes, consider a sports drink. Avoid excessive sugar and caffeine, leading to fatigue later in the day. Pack healthy snacks like fresh fruits, nuts, and water-rich vegetables for prolonged training sessions.

Sleep and Recovery

Prioritise Quality Sleep

Recovery is as important as training, and your body needs time to recuperate. Sleep deprivation affects mental alertness, ability to learn new skills, and execution speed. Adults should aim for seven to nine hours of sleep per night, while children and teenagers should aim for eight to ten hours.

Create a Sleep-Conducive Environment

  • Keep your bedroom warm and free of light and noise.
  • Avoid electronic devices in the bedroom.
  • Maintain a consistent sleep schedule.

Napping

Power naps of about 20 to 30 minutes can be beneficial without affecting nighttime sleep as long as they are not taken too close to bedtime.

Mental Resilience

Manage Stress and Emotions

Stress, frustration, and emotions can take a toll on your brain and body. Techniques to manage mental fatigue include mindfulness, positive self-talk, and stress management.

Practice Mindfulness and Positive Self-Talk

  • Centre your breathing to stay alert and focused.
  • Replace self-criticism with positive affirmations.
  • Remind yourself of past achievements and capabilities.

Take Breaks When Needed

If you feel extremely tired, angry, or stressed during practice, take a break. Relax tight muscles with light stretching, take a cool shower, or practice calm breathing. Afterwards, relax and continue with your training.

Respect Your Body’s Limits

Avoid Overtraining

Pushing yourself too hard can be counterproductive and drain your energy levels. Gradually increase the intensity and duration of your training sessions. Pay attention to your body’s signals for more sleep and rest.

Recognise Signs of Overtraining

Indicators that you may be overtraining include:

  • Chronic fatigue and low energy
  • Muscle soreness that lasts more than 48 hours
  • Elevated resting heart rate in the morning
  • Changes in appetite
  • Difficulty sleeping
  • Decline in performance
  • Loss of interest and irritability

Conclusion

Martial arts training promotes high physical fitness standards, mental acumen, and self-defence prowess. However, intense exercises can lead to energy depletion if proper recovery procedures are not followed. Implement the measures mentioned in this article, such as strategic nutrition, sufficient sleep, mindfulness, and respecting your body’s signals, to maintain energy and endurance. Keep the right attitude, and you’ll be amazed at what you can achieve with proper training and balance.

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Frequently Asked Questions

1. How long before a martial arts class should I eat?
Ideally, complete your meal 2-3 hours before the class to avoid discomfort during exercise. Before class, you can have a small snack, like fruits or nuts, for a quick energy boost.

2. What should I eat to have energy for martial arts training and afterwards? Consume foods within 30-60 minutes after your training session to reload glycogen, repair muscles, and rehydrate. Options include a glass of chocolate milk, Greek yoghurt with berries, or eggs with veggies. Continue drinking water throughout the day.

3. How many days a week should I train with high intensity?
High-intensity training should be done 3-4 days a week, with the other days being low-intensity or rest days to avoid injuries. Listen to your body’s feedback.

4. What factors indicate I am overtraining?
Signs of overtraining include chronic fatigue, persistent muscle soreness, elevated resting heart rate, changes in appetite, difficulty sleeping, and a decline in performance. Adjust your training load and incorporate more rest days if needed.

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