If you’re a martial artist, you’ve likely put in months or even years of training in your discipline. Physical training is of utmost importance for those looking to master the form, but what about diet? It’s easy to focus just on the physical aspects of training, but the foods you eat can help or hinder your path to becoming better and stronger. Here are some key tips that every martial artist should consider.
1. Incorporate Protein
According to the National Institute of Health’s Medline Plus, protein helps your body repair cells and generate new ones, which is especially important for anyone trying to build muscle. When you exercise, you create tiny micro-tears in your muscle fiber. Protein helps heal those muscles, making them grow larger and stronger. Martial artists engage a variety of muscle groups during training so it’s essential to make sure you’re getting enough protein to keep all of your muscles in shape.
Proteins are made up of a variety of amino acids. You have to rely on your diet to get essential amino acids because your body does not naturally produce them. Some experts suggest that protein intake should make up 10% to 35% of your daily calorie intake. Look for foods like lean meats, fish, nuts, eggs, and dairy to help meet your protein goals.
2. Know Your Carbohydrates
Carbohydrates provide you with energy. However, not all carbohydrates are created equal, so make sure you know what kind of carbohydrates you’re eating. There are two types of carbohydrates: simple and complex. Simple carbohydrates are sugars, and while they do provide energy, it is short-lived. Simple carbs can be found in foods like soda, fruit concentrates, and cereal.
The experts at Healthline recommend eating foods with complex carbohydrates because they have more nutrients and take longer to break down. The increased time to digest means that you’ll get more energy throughout the day! These kinds of carbs are found in foods like fiber-rich fruits and vegetables, legumes, and foods made of whole grains.
Choose your carbs wisely, and you’ll feel fuller and more energized.
3. Eat Clean Before And After Your Workout
Before you work out, choose foods that will help give you energy and keep you at peak performance. If you’re going to be working out soon after eating, opt for carbs from natural sources like fruit. These will provide you efficient energy. Adding some protein to your pre-workout meal can help keep your muscles in their best shape.
If you have a large meal, it can be best to wait two to three hours before working out to give your body time to digest. If you opt for a small snack instead, working out 30 minutes to an hour after eating is the ideal timeframe.
After your workout, whether you’re taking self-defense classes in Los Angeles or Wing Chun classes in New York, it’s important to refuel. Ideally, you should eat within twenty minutes of your workout. Your post-workout meal should contain whole-grain, complex carbs, and a generous amount of protein. Protein is essential for muscle recovery! While you have your meal, don’t forget to rehydrate with plenty of water.
4. Spread Out Your Meals
Instead of eating three big meals a day, try to eat smaller meals and snacks more often. You should aim to eat every two to three hours to help keep your energy levels consistent and to stave off junk food cravings. Three small meals and two healthy snacks per day can be a good rule of thumb to start with.
Eating Right
For martial artists who exercise regularly, a planned diet may seem like something you don’t need to worry about. However, your food choices influence your workout, from energy to muscle building. Make sure to stock up on some complex carbs, healthy fats, and protein to take your practice to the next level!