Nutrition and Martial Arts

Nutrition and Martial Arts

It happens at every school I have trained during my 15 years trying to get better at Jiu Jitsu and MMA, a new, young guy joins the school and is big, athletic and has a good amount of muscle.  A month later he is 15lbs lighter, nursing a bunch of injuries and probably has a cold or some other immune related illness.  A lot of the time the guy drops out and he is never seen at the school again, what a shame.  While many of us participate in martial arts for various reasons (to stay fit, to learn, to become a fighter etc.), it’s critical that we understand what we are doing to our bodies and how proper nutrition and supplementation plays a critical role in optimizing performance, recovery and the ability to grow and progress in the various disciplines we are competing in or learning.

First, what are we doing to our bodies when we train in this sport? 

Intense Interval and Over-Elated Heart Rates.  You expend huge amounts of energy in relatively short bursts, or rounds, when you spar, roll or drill followed by short rest periods.  This is called High Intensity Interval Training or HIIT.  During the round your heart rate likely soars to over 80% of its maximum heart rate.  Then in the rest periods we must quickly calm ourselves and prepare for the next round.  When your heart rate is over 80% of your max, we call this CARDIO training.  When your heart rate is between 60% and 80% of max we call this FAT-BURNING.  And when it is below 60% we call this NON-EXERTIVE.  At >80%, your body is essentially on full alert and is drawing energy from reserves and from the easiest available source to fuel you through the exercise.  Unfortunately, in “panic” mode, your body uses mostly carbs in your digestive system and protein which is in your digestive system or stored in your muscles because it can’t be patient and wait for your body to metabolize fat for energy.  So the first lesson is that you are tearing down your muscles to fuel your workout.  This results in the kid in the example dropping 15lbs of muscle in a few weeks of training.  Losing 15lbs is great, if and only if it we are losing FAT and not too much MUSCLE.  At heart rates between 60-80% of max your body is not panicking and has the time to burn fat and not reach into your muscles for protein.  Regrettably, our sport doesn’t let us keep our heart rate in this range as much as we would like.  (see below for how to calculate your target heart ranges)

1. Aerobic and An-Aerobic Exercise.  Our sport is a unique blend of aerobic (heart rate intensive, non-weight bearing) and an-aerobic exercise (weight bearing or resistance).  You have to have your heart pumping as you move your body and you have to be strong to punch, kick or get the 230lb monster off of you if you are rolling around on the mats.  His/her bodyweight and your movement create a unique blend of cardio and strength training rarely found in a regular gym.  An-aerobic or  esistance training is similar to weight training and what you are doing is breaking down your muscles through weight lifting so that they will grow back stronger.  The growing back stronger requires adequate rest and proper nutrition or you will do more damage to your body.
2. Stretching – Pulling – Kicking/Punching.  Your body is not made for all this stretching, reaching, pulling on joints and slamming or being slammed into.  Your body uses rest and nutrients you provide it to repair the damage.  Improper nutrition will not provide your body the means to recover if you need to keep training hard. 

OK, so what do we do to optimize our performance and health doing this sport?  As one of the Certified Sports Nutrition Coaches at 4X  Nutrition, I deal with these questions all the time and the answers are relatively easy.  I provide a few specific product names we have available in (brackets) so you know what to ask for when you are shopping.

1. Protein.  Increase your protein to at least 1g per pound of body weight per day.  For example, if you weigh 180lbs, then you should get AT LEAST 180g of protein per day.  Protein sources include chicken, lean meats, fish, dairy products, lean pork, protein shakes and protein bars.  Your body can only absorb about 40-50g of protein in one sitting and that will give you about 3-4 hours of repair and protection for your muscles with each serving.  Therefore, you must consume smaller more frequent meals of protein every 3-4 hours to reach your goal of 1g per pound of body weight.   With the right amount of protein, your body will protect your muscles during exercise and burn more fat, which is a good thing.  This seems hard to get this much protein, but at our store we have lots of great ways to reach your protein goals that taste great and are convenient through bars (Power Crunch) or shakes (Pro Complete 40, Myofusion Elite, Syntha 6).
2. Water.  You should be drinking at least a gallon of water every day and a little more on training days if possible.  Water helps to move nutrients around your body and helps revitalize the cells and speed recovery.
3. Vitamins – Minerals – Electrolytes.  A good multi-vitamin (Envie, Vita-Boost) will usually do the trick for replacing the vitamins and minerals you lose due to your intense training.  Right before, during and after your workout you should consider adding a sports drink with a little protein.
4. Glutamine.  Glutamine (CNS Glutamine) is the most abundant amino acid found in your muscle tissues and is found in most protein sources.  Glutamine reduces muscle soreness, fatigue and speeds the recovery of your body by increasing your growth hormone levels, improving the process of converting protein to energy and building your body’s immune system.  Take 5-10g of protein in your post-workout shake and one more similar dose before bed every day.
5. Joint Repair.  If you are experiencing joint and tendon pain, then you may also consider adding in a multi-faceted join formula (CNS Joint Support, Fluid Motion) that will help your tendons rebuild and repair.  Like Glutamine does with muscle fibers, Glucosamine, Chondroitin and MSM are three ingredients your body will use to ease the pain and improve overall joint health.
6. Other optional supplements.  A Pre-Workout Product (Cardio Igniter, NO Xplode etc.) that provides you a energy and endurance boost and perhaps some Creatine for additional strength may help you train after a long day at work.   Essential Fatty Acids (EFA) are your Omega -3, -6, and -9 fats that come from nuts, fish oils, flaxseed and the like.  If you don’t cook with these oils or have them in your diet then you may also consider adding them into your supplement regimen to aid in cardiovascular, joint repair and improve your body’s growth hormone levels.  

 Everything listed so far, can be taken by both men and women, but men in particular as they get over 30, may also want to consider a natural testosterone booster (Fina Flex 1-Alpha, Vita-T, Pure Test).  Testosterone levels decline as men age and if we naturally boost them we will aid our body’s ability to repair it, protect and grow muscle, maintain stamina, strength and energy.Putting the right combination of diet and supplements together for you will help you improve your performance in martial arts as well as re-make your body.  Every day, our Certified Fitness Coaches at 4X Nutrition Center works with our clients to determine the right diet and supplement program to reach their goals for their sport and their body.  We provide free diet and supplement consultations to all FFA members and FFA members also receive a discount in our store every time they shop.  

We are happy to help you too!  Check us out at www.4xnutrition.com

Til next time,

Stace

How to Eat More Healthy Fats

How to Eat More Healthy Fats

 

Fat might be the most misunderstood nutrients of all time, often reduced or even cut out completely when people are trying to “shed” or eat “more healthily,” according to that old and erroneous low-fat mentality.  Given this  fat phobia, healthy fat is one of my favorite topics for discussion with people. It’s not only essential for our overall health and mood, but it’s critical for our metabolism. Fat matters when you’re trying to lose fat! Let’s talk about  tips for boosting this essential nutrient and giving your body the healthy fat it needs!

Healthy sources of dietary fat can include nuts and nut butters like P28, seeds and certain oils, as well as the naturally occurring fats in meats and some vegetables. When trying to boost intake of healthy fats, I generally coach with guidelines covering animal fats, nuts and seeds, and oils.

Keep the yolk. All sorts of healthy nutrients, including fat, live in the yolk of the egg. When preparing your morning breakfast or other foods, be sure to keep the yolk for some extra healthy fat in your meal.

Flax it. Flaxseed comes in whole, liquid or ground version, all which can be beneficial to pump up the healthy fat in your meal. Try adding a tablespoon to your gluten free oats, protein shake, or even to your stir fry or salad. 

Co-co-nut. Fix up the taste of your meals with coconut oil. Solid at room temperature, a tablespoon over the stove will melt fast and amplify the favor of your foods. Unsweetened coconut flakes can also be a great addition to any meal and works well for a healthier breading on fish and poultry! One of my favorite is by E-Pharm and called Organic Extra virgin coconut oil!

There are a number of supplement products that contain the correct amount of healthy fats as well, like Met-Rx Triple Omega and CLA, D-Fine 8 and even some proteins like Pro Complete 40!

Below is another list of some everyday 'Good Fat' you can add into your diet that you might not thing about. 

Til Next time, Seth

What is Glutamine??

What is Glutamine??

Often time we end up taking this that we have no idea really what they are for. It's in the big magazines or some awesome athlete is taking it and just smashed some cool record. Well we believe its time to get back to the basic and learn what's really in the supplements we are taking and what their function is. 

In our last blog Seth told us about Essential Amino acids and what they do and why they are important. This time I'd like to share a article from the University of Maryland Medical center about another amino acid that plays a huge roll in several body functions, Glutamine.

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, 

but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and appears to be needed for normal brain function and digestion.

You can usually get enough glutamine without taking a supplement, because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels, however. In these cases, taking a glutamine supplement may be helpful.

Woundhealing and recovery from illness

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body’s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. Clinical studies have found that glutamine supplements strengthen the immune system and reduce infections (particularly infections associated with surgery). Glutamine supplements may also help in the recovery of severe burns. 

Inflammatory bowel disease (IBD)

Glutamine helps to protect the lining of the gastrointestinal tract known as the mucosa. For that reason, some have suggested that people who have inflammatory bowel disease (ulcerative colitis and Crohn’s disease) may not have enough glutamine. However, 2 clinical trials found that taking glutamine supplements did not improve symptoms of Crohn’s disease. More research is needed. In the meantime, ask your doctor when deciding whether to use glutamine for IBD.

Athletes

Athletes who train for endurance events (like marathons) may reduce the amount of glutamine in their bodies. It’s common for them to catch a cold after an athletic event. Some experts think that may be because of the role glutamine plays in the immune system. For this select group of athletes, one study showed that taking glutamine supplements resulted in fewer infections. The same is not true, however, for exercisers who work out at a moderate intensity.

Cancer

Many people with cancer have low levels of glutamine. For this reason, some researchers speculate that glutamine may be helpful when added to conventional cancer treatment for some people. Supplemental glutamine is often given to malnourished cancer patients undergoing chemotherapy or radiation treatments and sometimes used in patients undergoing bone marrow transplants. (See Interactions below.)

Glutamine seems to help reduce stomatitis (an inflammation of the mouth) caused by chemotherapy. Some studies, but not all, have suggested that taking glutamine orally may help reduce diarrhea associated with chemotherapy.

More clinical research is needed to know whether glutamine is safe or effective to use as part of the treatment regimen for cancer. 

Dietary Sources

Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage. 

Available Forms

Glutamine, usually in the form of L-glutamine, is available by itself or as part of a 

protein supplement. These come in powder, capsule, tablet, or liquid form.

Standard preparations are typically available in 500 mg tablets or capsules. 

How to Take It

Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine. 

Pediatric

For children 10 years and younger: Do not give glutamine to a child unless your doctor recommends it as part of a complete amino acid supplement. 

Adult

For adults ages 18 and older: Doses of 500, 1 - 3 times daily, are generally considered safe. Doses as high as 5,000 - 15,000 mg daily (in divided doses), or sometimes higher, may be prescribed by a health care provider for certain conditions. 

Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFvPcak 

University of Maryland Medical Center Follow us: @UMMC on Twitter | MedCenter on Facebook 
Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFW8h5G 

 Stop by 4X Nutrition Center todya and let us show you the different Glutamines we have in the store we even have samples for you to try it!!

Til next time,

Mikie