Martial Artists are some of the best-trained and well-rounded athletes in the world. As the body is the principle tool, muscles can be developed in ways that prepare them for most challenges that come their way. They also rely on intellects to analyze, strategize, and execute their best moves to suit the situation. Master Martial Artists are able to maintain body and mind in top condition through good nutrition. Look at these five nutrients, critical to your best performance, on or off the Mat.

Carbohydrates.

The mainstays of an athlete’s diet. Some nutritional experts suggest that athletes get between 50 and 55% of their daily calories from carbohydrates, as they provide the muscles with glucose, and easily-digested, energy-boosting sugar. This quick-absorbing, slow-releasing energy serves well throughout the day. The energy release is so efficient that athletes often load up on carbohydrates in preparation for strenuous events (Gradings definitely qualify for this category!)

The sources: Rice, pasta, whole grains and cereals are best, but Carbohydrates are also found in fruits (both fresh and dried), vegetables, and beans (legumes).

Proteins.

Protein has been called the “building block” of the body, however, it is possible to get too much of a good thing. Many high protein foods also contain high levels of fat. For example; a person who weighs 100 pounds needs 60 to 90 grams of protein a day; excess protein does not help build extra muscle and can end up being stored as extra body fat.

The sources: Vegetable or lean animal proteins are ideal: beans, nuts, and their products (such as tofu and peanut butter) also fish, meat, poultry, and dairy products.

Vitamins and Minerals.

Vitamins and minerals themselves do not provide you with energy: theyactually  help the body to perform a multitude of chemical processes which are essential to your body’s best functioning.

The sources: A well-balanced diet including 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 necessary, but your requirements may vary: you might want to talk to a physician about finding a vitamin supplement that makes sense for you.

Fats.

Contrary to popular belief, fat can be good for you but only in moderation of course! Moderate levels of fat provide extra fuel and help the body process and put certain vitamins to use. The brain 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, not only as a Martial Artist but for everyone on a day-to-day basis. Give your body the fuel it requires to meet your greatest Black Belt expectations.

Have Fun – Train Hard – Train Smart – Fightwize
Sensei Malcolm Bale
www.jiu-jitsu-calgary.com