Best nutrition tips for martial arts as a professional sport

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Best Nutrition Tips for Martial Arts as a Professional Sport

Martial arts has originated as ancient combat techniques which involves performing technical and often explosive moves such as kicks and punches, depending on the form of martial art. The different types of martial arts includes: Karate, Jujitsu, Aikido, Judo, Hapkido, Kung fu, Capoeira, Krav maga, Taekwondo and Tai chi.

It is important to boost the strength, power, flexibility, reflexes as well as cardiovascular endurance in such typical sport. The technical aspects also comprises of mental as well as spiritual components which focus on improving mental endurance and concentration, controlling emotions, transcending the ego and its mental traps. During a tournament athletes maybe required to compete from 5-8 times over a day to reach the finals.

Competition therefore requires a level of anaerobic as well as aerobic fitness to enable the athlete to recover and maintain the kind of performance throughout several rounds over the tournament. Hence, nutrition and a proper diet are crucial for champions to perform at their best.

As per the best nutritionist in Bangalore, we need to set a different diet plan for off-season, pre-tournament and pre-match which will help the athletes maintain balance and keep their stamina intact when they are on or off training.

Carbohydrate intake:

Before the competition & during the competition, the carbohydrate type to be taken should be of complex carbohydrates. As you need a slow release of energy into the body so as to sustain for longer duration.

For eg, dried fruits, dried berries or whole fruit might help to sustain longer. Generally, post competition we need something which is easily absorbable. For eg, may be mashed potatoes, sweet potatoes, etc. Also brain needs glucose to be focused on the ground. Including the right amount of carbs really helps you focus & sustain longer. So glucose and the brain have a perfect relationship.

It has already been established that injecting glucose in everyday diet has really been helpful for the athletes because it is the work of brain to focus. So incorporating a glucose source in regular eating pattern has really helped in focusing during the tournament.

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Protein intake:

Proteins as we know are the building blocks of our body. Proteins contribute to about 20-25% of  the daily dietary patterns. Some of the best sources of protein are non-vegetarian foods such as animal meats as well as vegetarian sources which includes lentils, sprouts, etc. Proteins also have a better satiety value as the molecules of protein are bigger in size and require more energy from the body in order to digest completely.

There are possible chances that people on a high carbohydrate diet might become insulin sensitive over the long run. But if protein to be equally paired along with carbohydrate it has shown to take up the insulin & reduce the postprandial insulin release. Besides that we have glutamine which contributes to 60% of our muscles. Thus, replenish the body with additional protein is important to repair the muscles post tournament.


Pre-Competition Meals:

Athletes are required to ‘weigh-in’ the day before the competition. Thus, fueling up the body prior to any competition is important which is technically known to be as ‘carbohydrate loading’. In martial arts, usually the athletes often opt to compete at a weight category which is lower than their training weight, to combat which they adopt strategies to achieve rapid weight loss in a short interval of time.

In order to match with the training load, every calorie intake must be well-balanced. Also avoiding excessive salt intake before weigh-in can help with minimizing fluid retention. The time between the weigh-in and the competition is where fueling up, hydrate and recovering is important. Consuming meals high in carbohydrate following weigh-in will increase fuel stores needed for competition.


Fluids to be taken during the training & matches should be isotonic in nature. We generally lose a lot of electrolytes like sodium, potassium etc as we sweat due to stress or focus. An isotonic solution would be 6% glucose in water. It could be lemon water, sports drinks, homemade juices, coconut water.

Fluids help with hydration & also focus. The rate at which sodium:potassium is 5:1. Adding chia seeds which have better fiber which again helps with better hydration. Since sodium & chloride are required for better energy transportation of products hence fluids containing these electrolytes really helps.

The Sodium and potassium pump uses the energy of one ATP molecule and then exchange three interest interest cellular sodium ions for to extracellular potassium ions the Sodium and potassium pump has really been helpful as a transformation of important information the Sodium and potassium pump really helps in the production of ATP in the body.


During Competition:

As per the best nutritionist in Chennai, on the day of competition before 3-4 hours, a breakfast planned with high carbohydrates are beneficial. To ensure that the fuel stores are topped up in the body, snacks such as mixed dry fruits, dates, muesli bars, protein bars, sports bars, smoothie should be eaten regularly over the day along with appropriate level of hydration (Sports drinks can be consumed).


Post Competition:

Recovery meal is one of the most important meal after the competitions are done. Also vitamin C plays a vital role in injury prevention. Simultaneously, recovery from the injury also becomes an important task. To prevent injuries you need to have strong bones, muscle strength etc so that it does not affect you much.

Best nutrition tips for martial arts as a professional sport

Best nutrition tips for martial arts as a professional sport

Your healing should be good. This can be done if you regularly have a dose of antibiotics, anti-inflammatory foods, omega-3 fats. Collagen which is present in our bones. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.

Vitamin C has been shown to stabilize collagen mRNA, thus increasing collagen protein synthesis for repair of the damaged skin.


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