Nutrients for the Martial Arts Training

As you all know that martial arts are one of the hardest and toughest exercises we performed for self-defense, military purposes and to remain fit and active and it needs to fuel your body with just the right amount of the nutrients as the surplus will result in fat storage and weight gain. The amount of nutrients varies from person to person and type of training you are doing.

Some Sample Diet Required for Martial Arts

  • Consume plenty of liter of water.
  • Take a good multivitamin every day.
  • Take extra vitamin C and B supplements each day.
  • You should take at least 20 grams of protein per meal (30 grams is preferable)

Food for Martial Arts Trainers

Martial arts trainers should be conscious about their diet and their diet include lean proteins, like fish, eggs, nuts & seeds, and lean meats; carbohydrates, like whole grains, lots of veggies of multiple colors, and fruits and healthy fats, such as healthy oils and avocados, milk and yogurt.

Snacks Which You Can Take Before Practicing Martial Arts

There are a few easy and simple snacks which you can take before starting martial arts training

Banana. Banana contains carbohydrates that are digested easily and potassium which helps your body to maintain nerve and muscle function.

  • Fruits in Greek yogurt
  • Apple and peanut butter.
  • Cottage cheese 
  • Sliced fruits.

What Should I Eat Before Karate?

Approximately 70% of the energy in your workout before taking meal should come from carbs but always go for low-glycemic carbs e.g oatmeal, veggies, or sweet potatoes instead of taking simple sugars or candy to avoid any change in your blood sugar levels.

What Should I Eat Before Taekwondo Class

Go for low fiber cereals (e.g. Rice Bubbles), white bread, pureed fruit, and liquid meal replacements can minimize the amount of undigested food in the gut, giving you important carbohydrate (fuel). An alternate way is to choose residue food that is consumed 24 to 48 hours before your competition.

What Should I Consume Before the Black Belt Test?

You might be feeling nervous on your competition day but to charge up your body you need to take breakfast cereals (eg. muesli, cocoa pops!), porridge, plates of pasta, bread, rolls, toast, fresh fruit juice, sliced fruit, plain crackers, fish crackers, boiled rice, potatoes.

What Should I Eat Before Muay Thai Training?

Before starting your muay Thai training you need some foods which provide an instant source of energy and they are mentioned below,

  • Banana. Banana is loaded with digestible carbohydrates and potassium (of course), which helps your body maintain nerve and muscle function.
  • Greek yogurt with fruit. Greek yogurt is packed with high-quality protein, which will provide you the energy through your workout and beyond. …
  • Apple and peanut butter. …
  • Cottage cheese and fruit.

What Should I Eat Before Boxing Training?

When you train for boxing your body burns a lot of calories so you have to have your energy levels at your best. You should have to eat a good balance pre-workout meal before wearing your boxing gloves and shorts. Your meal should include quick protein sources like beans, eggs, etc. along with some carbohydrates.

 Here are some of the pre-workout meal combinations.

  • Red Meat and nuts with the yogurt.
  • Oatmeals with banana and egg whites
  • Brown bread with peanut butter.

Sports Nutrients for Martial Arts

There is a strong connection between martial arts and sports nutrients, but some people are not aware of the balanced diet required for our performance and ability to realize our potential.

Mostly a well-balanced diet allows the following main functions

  • Improved strength, stamina, and speed.
  • Better performance
  • Reduces recovery time post-workout and other injuries.

Nutrient Components

Nutrient components comprise of macro and micro components, 

Macro Components

  • CARBOHYDRATES
  • PROTEINS
  • FATS

Micro Components

  • Vitamins
  • Minerals
  • Fluids

Calories Intake

We can take Calories from the 3 macronutrients: Carbohydrates, protein, and fat. The body energy requirement is measured in calories i.e

  • 1 gram (0.035 Oz.) Carbohydrates = 4 calories
  • 1 gram (0.035 Oz.) proteins = 4 calories
  • 1 gram (0.035 Oz.) fats = 9 calories

Final Shot:

The need for the nutrients depends upon the intensity of your training and the type of your body.

Also Read: What Is Vegan Protein and Is It Beneficial to Your Health

If you are not a professional martial artist and joined the gym just to get in shape or build some muscle than your amount or nutrients is different and if you are looking to lose weight then you have to choose from the different set of eatables.

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