How Athletes Engaged In Martial Arts Eat

Different types of martial arts have a different nature of loads, due to which different requirements are placed on the nutrition of athletes for each type.

One of the factors that is also decisive for the nutrition of athletes is the set goals. If the goal is to maintain the existing weight category, then it is necessary to control the weight with a permissible deviation of several kilograms. But at the same time, you can work on changing the composition of the body: reducing the fat layer, building muscles. In order to move to the next weight category, weight gain must be provided by muscle building, but the body composition must be mainly maintained. For example, the rapid reduction of the fat layer is not entirely appropriate, because in addition to other important functions, it protects tissues from injuries during impacts. But fencing is an exception — this sport requires high mobility from athletes and rather low strength characteristics, unlike othermartial arts

Generally speaking, the average number of calories in the daily diet is about 4500 kcal for wrestlers weighing 70 kg. However, as we already know, it is worth approaching the composition of an athlete's diet individually, taking into account the purpose and characteristics.

Nutrients

The diet of athletes engaged in martial arts should contain quite a lot of protein, since heavy speed and strength loads contribute to the rapid reconstruction of muscles — 13-18% of the total caloric content of the diet , or about 1.2-1.6 g/kg of weight, and in the period of muscle building up to 2 g/kg. Athletes engaged in fencing need the least amount of protein .

There should also be a lot of carbohydrates, since they are used as the primary source of energy during aerobic and anaerobic exercise. The share of carbohydrates should reach 50-55% of the total caloric content of the athlete's diet - up to 8 g/kg of weight. If this amount is increased, problems may arise due to a violation of the optimal composition of the diet .

It is also impractical to sharply limit the consumption of fats. After all, fats are not only a complete source of energy, but also raw materials for the formation of a number of important hormones. In addition, they serve as a lubricant for joints. Fats should make up about 30% of the entire diet . Undoubtedly, the main part of them should be unsaturated fats.

Another important factor is water. During a period of rapid weight loss, the risk of dehydration increases greatly, which has an extremely negative effect on performance. Do not forget that lack of water is many times more dangerous than protein deficiency.

About product selection

Of course, the peculiarities of national and familiar cuisine must be preserved, otherwise a smooth and painless reorganization of the body in the right direction will not be achieved: the body will rebel against unfamiliar food.

For example, very often athletes of oriental martial arts begin to idealize vegetarianism. However, the correct and safe transition to vegetarianism takes about two years and does not tolerate sudden changes and restrictions in the diet . Otherwise, various disorders cannot be avoided, starting from the obsessive desire to eat chebureks and ending with serious malfunctions in the hormonal system. What about the consequences for work capacity and increased risk of illness and injury.

Hard-to-digest food for athletes is categorically contraindicated. And you should forget about fried food. Meat should be eaten lean in boiled or steam cutlets. Sausages and sausages are out of the question. In general, from products of animal origin, preference is given to fish and milk in various forms - kefir, yogurts, cottage cheese, etc. From vegetable products in the diet of athletes , there should be cereals, some legumes, potatoes (not fried, but boiled). Be sure to eat fresh and cooked vegetables. Bread and flour products should be limited: a large amount of various types of bread harms the work of the stomach, disrupts the order of the hormonal system, disrupts the normal secretion of insulin. And since hormones regulate the most delicate processes of the body, it immediately affects performance.

Because of this, it is worth thinking about diversifying the diet , since monotony is very bad for digestion and psychological mood. If daily oatmeal stands in the way between an athlete and the next category, then maybe it's not worth it?

Food mode

Probably everyone has heard or read about the Shaolin monastery, in which the monks ate only once a day, and had a small snack 1-2 times. If you suddenly want to take an example from them, then first think about the following. First, the difference in our climate and the Chinese, and now compare the diet of the Chinese peasant with ours. It follows that a colder climate requires a diet that is more enriched with nutrients.

However, not everything is so simple here either. We know no less well that breakfast is advised to be hearty. And it's just great if athletes train in the evening. And if morning training is on schedule? In this case, you need to have a little snack before training, in an hour and a half, and have a second breakfast already after training - no earlier than an hour later. After that, in the diet of athletes engaged in martial arts , there is a not very filling lunch and a very moderate dinner. If this amount of food is not enough, then it is worth introducing snacks - afternoon tea, and an hour before bedtime you can drink a glass of milk with bread or eat yogurt.

Such a scheme will contain 4-6 meals per day. Even more is impractical, and less - the body will want to eat, and performance will not be at the highest level.