Nutrition Tips for Martial Artists
, by Sandesh Prasannakumar, 7 min reading time
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, by Sandesh Prasannakumar, 7 min reading time
Therefore, the role of nutrition in shaping performance, particularly among martial artists, cannot be overstated. The food you consume before, during, and after training sessions and competitions significantly impacts your energy levels, recovery, and ability to execute techniques with speed, power, and efficiency.
Whether your goal is weight loss, increased power or muscular endurance, or simply improving your overall well-being through martial arts, adhering to science-based nutrition guidelines will undoubtedly enhance your performance.
In this article, the author presents important guidelines regarding macronutrients to include in the diet of martial artists, such as when to eat, what to eat, and what supplements to take.
The best carbs can be called ‘smart carbs,’ including oatmeal, whole grain bread, sweet potatoes, brown rice, and quinoa. These offer more sustained energy than simple sugar from candies, sodas, and even fruit juices. Eat carbs with protein to enhance their usefulness and avoid falling asleep or getting hungry later.
As for extended exercising, carbohydrate liquids and gels are preferred due to their fast digestibility. After training, refocusing on the complex carbohydrates and protein fulfils the glycogen replenishment need.
Protein helps develop and repair muscle tissue broken during intense martial arts training while also allowing one to sustain energy between heavier meals or snacks rich in carbohydrates.
Some protein sources include eggs, poultry, fish and other seafood, dairy products, beef and other meats, and plant-based products such as beans, nuts, and products made from soy. Distributing protein fairly evenly throughout the day to hit total daily targets affords the most advantages because your body receives the amino acids it requires most to replenish itself at the precise time.
Dehydration, even in its mildest form, can significantly impair endurance, concentration, decision-making, and motor skills, all of which are crucial in martial arts. It's not just a matter of comfort, but a necessity for peak performance.
Consumption of about 17-20 ounces of water or electrolyte-containing drink 2 to 3 hours before training. Then, another 8 ounces right before the warm-up exercises. Consume ~ 4-8 ounces every 15-20 minutes during long sessions to replenish the fluids lost and maintain the body's hydration. Light yellow is optimal, while dark yellow or amber signifies that the body is severely dehydrated. One of the best indicators is when the lemonade colour of your urine is very light or clear – this is typically a sign that your body is well hydrated.
Consuming the right foods at the right times during preparation, in between training and performing, and in recovery time boosts the chances of success. It is suggested that one should have a meal containing carbohydrates and protein, which should be at least 500-1000 calories before the warm-ups; the last meal should be eaten at least 2 hours before the warm-ups. This prevents hunger and energy dips later when one is required to focus and work at optimal capacity or engage in strenuous physical activity.
If competitions are in the morning, wake up early enough for a light meal with lots of complex carbs and protein to supply energy. Some sample breakfasts include scrambled egg on a slice of whole grain bread, a bowl of berries with Greek yoghurt or a milk/yoghurt-based smoothie with bananas, oats, and nut butter.
Between matches in long tournaments, it is recommended to have snacks that are rich in carbohydrates, so it is better to have energy bars, trail mix or fruits. After the bouts, consuming low-fat chocolate milk or drinks with whey protein is ideal for replenishing between same-day contests.
While whole foods should make up the majority of your diet, certain supplements can provide performance-enhancing and recovery benefits:
First, define the deficiencies in your daily diet and then introduce supplements, not choosing some products randomly, each of which may have unknown positive effects. Consult a sports dietitian or a nutritionist to help you identify the best supplements for your needs and sport.
It is a fact that martial artists are what they eat because their consumption influences their muscle power and performance in the ring. These are the proven nutrition best practices regarding carb, protein and water consumption and the right meal ingestion schedules for the best performance. Akin to the nutrition approach, applying a personalised supplement plan to target the existing deficiencies is possible. Last, consult with a registered sports dietitian or nutritionist to help with the specific requirements depending on your body type, training regime and goals.
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It is advisable not to eat foods rich in fat, protein, or fibre within 2-3 hours before exercise as these tend to cause digestion problems and may lead to vomiting if one exercises hard. Foods such as burgers, steaks, especially fried beans, and other vegetables, particularly broccoli and cauliflower, are categorised under this group. It is better to stick to the former if you want to lose weight faster and avoid gaining more body fat.
The consumption pattern of carbohydrates and protein is important during recovery from intensified training or after full competition days. Ideally, carbohydrates and protein should be consumed within 30 – 60 minutes after exercise to allow muscle absorption and uptake of nutrients. Fast food such as chocolate milk, smoothies or meal replacement shakes are ideal when hunger may be blunted. Ideally, complete the workout with a whole food meal, rich in quality carbs and protein, within two hours to restock glycogen and rebuild muscle fibres.
Carb loading with a view of achieving a peak carbohydrate storage of ~3 days before a competition in combination with tapering in training will enhance glycogen stores before events that draw heavily on anaerobic power and capacity. To enhance performance, it is best to raise carbohydrates to approximately 60-70 percent of total food calories during this loading phase. Maintain protein intake between 1.2-1.7g/kg/day and avoid consuming dietary fats during this short time.