The use of sports nutrition in martial arts

Article provided by the sports nutrition store sportebay.ru.
2012-12-26

The training of a martial artist involves quick adjustments of motor actions in accordance with the changing situation. This places increased demands on the cardiovascular, respiratory, and muscular systems of the body, as well as on the athlete's psyche.

In martial arts, athletes must develop strength and speed in specific conditions and manifestations. The physical load on martial artists is combined with increased stress conditions, such as stress before competitions or training bouts.

As a result, during training and competitive loads (which occur against a heightened nervous-emotional background), an athlete's body loses a significant amount of water, minerals, and vitamins.

The overall energy expenditure of martial artists is quite high, especially in lighter weight categories (relative to body mass). According to research, the energy expenditures of fighters in middle weight categories can reach 4500-5500 kcal per day. In just one hour of sparring, fighters can expend over 1000 kcal. All of this directly affects the organization of their diet and recovery. Moreover, in combat sports, strict control of body weight is typically important, especially in lighter weight categories.

The daily diet of martial artists (like that of bodybuilders) should be rich in protein, with an intake of about 2 grams per kilogram of the athlete's weight. It is also crucial to consume sufficient carbohydrates (approximately 10 grams per kilogram of athlete's body weight). This aids in increasing endurance and productivity.

Earlier, we mentioned that the nutrition of martial artists is influenced by the fact that they "need to maintain their weight." How do they keep themselves within their weight category? After all, high energy expenditures should be accompanied by high food intake. This is where sports nutrition comes into play: protein shakes (proteins) and protein-carbohydrate mixtures (gainners). Additionally, it is advisable to include vitamin and amino acid complexes or BCAAs.

Proteins

From the protein options, whey protein can be an optimal choice for martial artists. For example, proteins from companies like Optimum Nutrition, Power System, and Dymatize. Or a multi-component protein. BSN's Syntha-6 and Syntrax's Matrix have proven themselves well.

For athletes who are trying to control or reduce their weight while experiencing evening hunger pangs, casein protein can be a great option. It is typically taken in the evening, nearly before bed. This is because such protein is digested slowly, allowing it to nourish muscles with protein throughout the night without overloading the stomach. Notable casein products include those from Optimum Nutrition, Dymatize, and Weider. How to properly take protein.

Amino Acids

Amino acids are excellent support for nutrition, recovery, and preserving muscle mass. They are quickly absorbed, convenient to carry, and can be taken during or immediately after workouts when muscles especially need nutrients.

Amino acid complexes can come in liquid form, powders, or capsules. Often, the choice of form is based on the convenience of use. However, it's essential to consider the concentrations of nutrients in one serving, especially the concentrations of leucine, isoleucine, and valine (BCAA). Such complexes include: Modern BCAA from USPlabs, Cytosport Monster Amino, BCAA 600 from Gaspari Nutrition.

Additionally, it would be beneficial to include L-carnitine in your regimen, which aids in the conversion of fat cells into energy.

Gainners

If a martial artist decides to use this type of product in their training, it is recommended to use gainers with a medium and low glycemic index. That is, such gainers that contain less sugar. Suitable gainers with a high protein content include: Mass Gainer (Dobromil Fit), True Mass (BSN), Up Your Mass (MHP), Real Gains (Universal Nutrition).

By the way, since we are talking about carbohydrates, it is worth noting the source of replenishing glycogen stores in the muscles and liver, such as sports drinks. They can be consumed before, during, and after workouts. Drinks from Power System and Maxler are sure to appeal in terms of flavor and composition. One can of powder can make up to 16 liters of ready-to-drink beverage. How to properly take a gainer.

Vitamins and Minerals

Vitamins and minerals also play a significant role in a martial artist's diet. They are not plastic materials or energy sources, but they participate in metabolism, acting as participants in biochemical and physiological processes. Therefore, they should not be excluded from your supplementary diet.

Protection of Ligaments and Joints

Martial arts can be quite traumatic for the joints and ligaments. Therefore, it is advisable for fighters to regularly use supplements containing collagen, glucosamine, and chondroitin.

There are many options available. You can choose from products like Universal Nutrition Animal Flex, Weider, Maxler, or Optimum Nutrition. If pain has already occurred, opt for supplements that contain MSM (like Animal Flex and Joint Tech from Dymatize).

Creatine

In general, the use of creatine by martial artists raises several questions. Based on the descriptions of its properties and practical application, it serves as a muscle volumizer. It retains water in the muscles, makes them heavier, and creates a pump effect. In simple terms, it "fills" the muscles, which naturally reduces the speed of delivering a series of strikes.

Therefore, martial artists should avoid pre-workout complexes that contain creatine monohydrate, particularly the bodybuilding hit – Jack3D.

However, if you're looking for an explosive workout, you might consider using Neurocore from MuscleTech or Nutrex Hemo Rage, where the effect of creatine is not as pronounced. Alternatively, you could limit yourself to supplements with caffeine and amino acids, such as Amino Energy from Optimum Nutrition or Muscle Starter from Power System.

We hope this information helps you understand the basics of building a sports nutrition regimen for martial artists and guides you in creating your individual plan and schedule for using sports supplements.