5 Tips to Maximize Your Martial Arts Performance
Whatever martial art(s) you may chose to part take in here at Ronin, it is essential that you maximize your performance through proper nutrition and recovery. To do so, one should focus on a balanced consumption of carbohydrates, fats, proteins, minerals, vitamins, and supplements. A successful nutrition regimen can lead to improved body chemistry, balance, speed and strength; all tools that are essential to being a successful martial artist. Henceforth, with the help of local Sports Dietitian Brad Babines, the team at Ronin has compiled five easy tips that will innovate your nutrition routine and help maximize your performance, enjoy!
Tip 1: The Power of Protein
While carbohydrates are the body's main source of fuel, protein is the essential for muscle preservation and repair. Therefore, all athletes should place protein consumption at the top of the priorities list, but not just pre- and post-workout consumption, rather a balanced intake throughout the duration of the day. Good sources of protein for athletes include lean cuts of meat, preferably chicken, eggs, cottage cheese, nuts, beans, soy, and protein powder. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training intensity.
Tip 2: Importance of Pre/Post-Workout Nutrition
Essentially you body is a machine: if you do not provide it with the right kinds and amounts of nutrients when it needs it, it will not function properly. To maximize your performance on the mats, or in the ring, it is essential to give your body the right kinds of nutrients at the right time. Pre-workout nutrition is a must, and your consumption should be focused on carbohydrates, be it simple or complex carbs. Also not to be neglected is your post-workout routine. While carbs are important pre-workout, they are also essential for your post-workout nutrition. You should strive to achieve a ratio of 1:3 of protein to carbohydrates, placing a concentration on simple carbohydrates to regulate your blood sugar levels and prevent you from crashing. Also, don't forget your protein! Be sure to consume 20-30 grams of protein post workout to allow your muscles to build and repair.
Tip 3: Have a Healthy Hydration Routine
Proper hydration means getting the right amount of water in your system before, during and after your workouts. Water regulates your body temperature and is good for lubricating your joints. Water also helps transport nutrients throughout the body to give one energy and keep your immune system healthy. If one is not properly hydrated, your body will not be able to perform at its peak condition.
The American Council on Exercise has suggested the following guidelines on water consumption before, during, and after a workout.
Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
Drink 8 ounces of water no more than 30 minutes after you exercise.
It is also important to replenish your electrolytes post workout. So sipping a sports drink after you've sweat for the past hour or two is not a bad idea!
Tip 4: Don't just focus on Macro-nutrients
Macro-nutrients are crucial for every body function we perform, they serve us with fuel for the body. If our bodies did not have that energy, we would not be able to our maintain our required upkeep to survive. However, and often forgotten is the vital importance or micro-nutrients. Micro-nutrients, while consumed in smaller quantities then that of macro, are just as important for healthy living. Micro-nutrients, which include vitamins like vitamin C, B, and E and minerals such as zinc, magnesium, and iron help safeguard our bodies and are also great regulators for metabolism, heartbeat, and bone density. In order to get a healthy amount of micro-nutrients in your system, eat plenty of colorful fruits and vegetables, like red cherries, purple grapes, yellow bananas and orange carrots. The more colorful your diet, the better!
Tip 5: Importance of Healthy Fats
As an athlete, your body requires two classes of fatty acids to function properly: omega-3 and omega-6 fatty acids. Moderate to intense training requires both carbohydrates and fat for fuel. While carbs are necessary for energy during shorter duration workouts, fats make up the majority of energy for workouts that are longer in duration. Also, exercising-induced damage tears your muscles and allows the increase of strength and growth, this tearing however can lead to inflammation. In order to combat this, omega-3 fatty acids are essential to regulating the level of inflammation in your body. Good, healthy sources of fat can include nuts, avocados, eggs, chia seeds, and even dark chocolate!
We at Ronin stress the importance of healthy training practices, and hope that you all will take these nutrition tips and introduce them into your everyday routine. Stay healthy, and train hard!
Sources: Brad Babines Sports Dietitian, RD, LD.
Websites: http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Athlete-Factsheets-and-Resources
http://www.ausport.gov.au/ais/nutrition
https://www.biomedcentral.com/collections/ISSNPosP
