nutrition

Potassium is a very important and necessary electrolyte for health and training.

It is essential to keep your heart, muscles and nerves functioning properly and well. Unfortunately, potassium is one mineral that Americans struggle to intake sufficient amounts. The RDA is between 3500-4700 mg. However, most Americans reach about 2400 mg a day. It is becoming well known today that insufficient, and, thereof, lack of potassium, is becoming the leading cause of heart and cardiovascular diseases because potassium deficiency weakens the contraction of the heart, muscles and nerve signals. Even the greatest athlete can run into problems if he is not replenishing and recovering properly.

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Martial arts training is physically demanding, especially if you are in a tournament. The timing of protein consumption is critical for muscles to rebuild and recover. It all depends on something called protein synthesis.

Protein synthesis is a process that repairs broken down muscles, mainly happening from training or competing. However, your body is constantly going through this process, fluctuating at low levels throughout the day. Conveniently, when you train or compete, your muscles breakdown, and, at the same time, it stimulates protein synthesis. Protein synthesis also simply happens when you ingest protein.

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Every food we consume, no matter how healthy it may appear, can become unhealthy if consumed excessively. For top-level athletes who will do everything to be the best, what you fuel your body with every day (especially tournament day) is crucial.

Food is a direct source of ATP (Adenosine Triphosphate), a molecule that provides energy. The more food we have in our bodies, technically the more energy we should have. With that being said, we need to make sure we have the right type of energy in our body, so we can get through numerous routines without having an energy "crash." We want to make sure all our meals have incorporated the main macronutrients. Macronutrients (macros) are your staples: carbohydrates, proteins, and fats. Carbohydrates are used for quick energy; this is what our bodies need both the night before, and day of competition since we will need to have an abundance of energy for routines. Protein is nutrient-dense, it will stay in the body for a longer amount of time, and help feel satisfied longer (not to mention, proteins are literally the building blocks of the body). Fats are the last source of energy to be burned off, so in case the tournament goes later than expected, you're going to want to eat this so you don't run out of fuel.

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Turn Your Avocado into a Smoothie

In a jujitsu match, an MMA fight or a karate competition, you need strength and endurance to compete as well as the nutrition to supply that energy. The avocado will help you sustain your punching, kicking or grappling power. You may not be a fan of raw avocado, however, you can drink it, and, it taste like a vanilla.

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