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International International Ch'ang-Hon Taekwon-Do
Federation
HEALTH & WELLNESS
MARTIAL ARTS NUTRITION
by Master Aaron Fruitstone, CSCS,
NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
Column: Living the Martial Way
Biscayne Boulevard Times, June 2006 Issue
This month, I will provide
an overview of the basic nutrition practices recommended for serious martial artists. We will look at the basic
nutrients, and briefly touch upon supplementation. Be sure to consult a doctor prior to making any significant
dietary changes, as food can interfere with medicines, or you may develop allergies.
Since the demands of martial arts training tend to use lots of energy, it is important to adequately consume the
best quality, least preserved foods available.
PROTEIN, CARBOHYDRATE, AND
FATS
Protein makes up muscle, skin, hair, nails, and is a major component of all cells in the body. Proteins are made up of chains of amino acids,
known as the building blocks of proteins. There are 2 types of proteins available, complete proteins and incomplete
proteins. Complete proteins, found in dairy, fish, meat, and poultry, as well as soy, contains all of the essential
amino acids necessary to maintain and build tissue. Incomplete proteins, found in fruits, vegetables, and other
non-animal sources lack all of the essential amino acids needed, and should be eaten in various combinations to
ensure that all of the necessary amino acids are consumed, producing a makeshift complete protein. Research for
athletes currently recommends 1.76-2.0 grams of protein per kilogram of bodyweight per day, and no more than 30%
of the total daily calories consumed.
Carbohydrates are the foods
consumed which are most readily broken down to provide energy.
The body breaks carbohydrates into glucose, its basic form of sugar, and either stores it in the liver and muscles
as glycogen, or uses it in the bloodstream for immediate energy. Overconsuming carbohydrates of any kind will cause
an increase in insulin in the bloodstream, and you will store the extra carbs as fat mass. Carbs can be categorized
several ways. Low glycemic carbs digest and absorb slowly, providing energy over a long period of time. Whole grains,
apples, oranges, berries, cantaloupe, and honeydew are all good sources of low glycemic carbs. High glycemic carbs
are best consumed just prior to a vigorous exercise session and are made up of quickly digested carbs. Good sources
include fruit juices, bananas, and grapes. For active people, carbs should make up about 40-45% of your daily calories.
It is important to understand that some people use carbs as energy easily, and can therefore eat higher amounts;
while others may be more sensitive to storing carbs and put on fat mass easier, therefore needing fewer per day.
Fats are the ultimate energy sources.
They provide the most calories (heat energy) per gram, but need to be consumed in easy to break down forms. The
body easily stores the saturated fats found in animal fats, butter, whole milk, as fat around the heart and other
organs, as well as under the skin. Many of our chronic diseases (heart disease, high cholesterol, diabetes, etc.)
are direct results of high saturated fat diets. These types of fats should make up no more than 20% of the total
fat consumed per day. Fats found in nuts or plant oils are much easier to break down into energy in the bloodstream,
and provide the greatest protection against cardiovascular diseases. Because fatty foods provide large amounts
of calories in small servings, it is necessary to consume only a little at a time. Fats should make up 20-30% of
daily calories, and should come from good sources.
HYDRATION
For anyone who exercises, proper hydration is probably the most important performance related nutrient that can
be controlled. A 2% bodyweight decrease from dehydration results in a 10% decrease in performance.
Since the consumption of water for the sedentary individual is 8-10 8 ounce glasses of water per day, martial arts
practitioners need more, as they lose fluids during training. The larger that an individual is, the greater their
need for fluids during and after exercise. As a rule, consume 1-2 cups of water 30 minutes prior to training, drink
small amounts every 15-30 minutes during activity, and have another 1-2 cups within 30 minutes of termination of
training. The body can only metabolize 800mL of water per hour, so overconsuming water in a short time will not
rehydrate you effectively. A good rule is to drink 2-3 1.5 liter bottles of water per day, every day.
SUPPLEMENTATION
Many athletes take supplements
to ensure that they are consuming the appropriate nutrients in the appropriate amounts. While the author does not
recommend any particular type of supplement, they may be of value in enhancing your daily quality of life. Since
it is often difficult to eat a properly balanced diet on a daily basis, supplements provide an alternative to help
you get the calories and nutrients that you need, in the amounts that you need. They are often more convenient
than a sit down meal, as they are pre-packaged and readily available, so they are more likely to be consumed regularly.
Protein supplements include protein powders and protein bars.
Protein supplements are generally low in carbohydrates, high in protein, and moderate in fats.
Meal replacements include meal replacement powders (MRPs) and
energy bars. More complete and diverse in content than protein supplements, they may be moderate to very high in
calories, low in fat, high in protein, and low to moderate in carbs.
Vitamin and mineral supplementation includes taking store bought vitamin, mineral,
or combination supplements. Often recommended by doctors to ensure that nutritional bases are being covered, they
provide a spectrum of anti-oxidants, vitamins, and minerals for general health.
IN CONCLUSION
For martial arts practitioners, or any type of active individual for that matter, nutrition provides the proper
fuel for optimal function and performance. Not only does it help with the exercise itself, it facilitates recovery,
increases energy, and leads to overall improved quality of life.
Aaron Fruitstone is the owner
of Chi Taekwon-Do in Miami Shores. They offer Traditional Taekwon-Do and Brazilian Jiu-Jitsu classes for children
through adults, and are available to conduct seminars on a variety of related topics. For more information or to
inquire about classes, contact Chi Taekwon-Do at 305-759-6565, email at chitkd@netrox.com, or visit their website
at www.chimartialarts.com.
Reproduced with permission from Mr. Aaron Fruitstone.
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