Wednesday, June 8, 2011

Nutrition Tips for Martial Arts Students - Dr Amy Magnuson, MS, RD, PhD

Good nutrition is a critical component to training and performance. Follow these 5 simple tips to feel and perform your best.
  1. Stay hydrated – Because our bodies are made up of 55-65% fluid, it is essential that active individuals stay adequately hydrated in order to avoid heat illness and cramping. Even being slightly dehydrated can impair performance. Carry a sports bottle with you at all times and continue to refill it throughout the day. 
  1. Consume adequate energy and carbohydrates – Because food is our fuel, active individuals need to ensure adequate calorie and carbohydrate consumption every day. Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of our diets. Carbohydrates, our body’s chief form of energy is stored as glycogen in our muscles (and liver). A diet deficient in carbohydrates and calories can increase the risk of fatigue, injuries and a result in a drastic decrease in performance.
  1. Eat Adequate amounts of protein - Adequate protein, in addition to serving many metabolic functions in the body, is also essential for rebuilding and repairing our body's tissue. Active individuals should consume ample amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products. 
  1. Regular meals and snacks – Active individuals may struggle to meet their nutrition requirements if they consume less than 3 meals and 2-3 snacks each day. Eating regularly (every 2-4 hours) helps to maintain blood glucose and energy throughout the day and during physical activity. Eat when you are hungry, stop when you are full, choose foods that you like and consider balance, variety and moderation.
  1. Avoid fad diets and risky supplements – Frequently looking for that extra edge, we are often targeted with products promising special "energy boosting," "performance enhancing" or "quick weight loss" results. Frequently these products or diets have little (if any) scientific data backing them and can actually be damaging to your health and performance. A healthy relationship with food is also important which includes avoid labeling foods as “good” or “bad” and enjoying all types of foods without guilt.

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