Martial Arts can be considered one of the most intense training regimens out of all the known sports. Yes, even more than football and soccer practices! You are building whole body strength, super endurance and constantly learning and practicing technique and skills to perfect them.You can guess just how taxing this is on the body. Without proper lifestyle habits, you may actually cause more harm to yourself than good. However, this sport is more than just your physical workout. All forms of martial arts focus on the overall well being of a person. Meaning, it entails all aspects of the intense physical being; mental focus, clarity, and discipline; and spiritually connecting with your inner self and what you are capable of.
To get that body and mind working properly, you must provide it with the essential tools that it needs to survive such this type of lifestyle. You will want to be sure your diet is top of the line with lots of proteins, organic veggies and healthy carbs, minimal to NO processed sugars, and lots of water. Many, many athletes find it beneficial to add supplements to further increase their energy sources, and ensure that their body is being replenished and can recover properly from everything it loses during daily and intense training sessions.
Here is a list of the top supplements we suggest for martial artists. Keep in mind But when it comes to supplements, most martial art athletes are not looking to build huge muscles a bodybuilder. Their primary concern is to gain and retain lean muscles, keep their energy levels high and recover quicker. With the correct supplements added into your daily routine, you will see an increase in performance, endurance and recovery, allowing you to train harder, longer and more often.
Unless you are supplementing with a protein source, most likely you are not getting enough of this extremely vital element to keep up with the intensity of your workout demands. Although protein sources are an issue for debate, whey protein is considered one of the best sources that you can take according to the Protein Efficiency Ration and the Biological Value, beaten only by the egg.
This protein supplement is not only suggested for its healthy benefits, but also its convenience. The body goes into recovery mode pretty quickly after your workout, and sometimes even before. If you do not provide it with the essential nutrients it needs as soon as possible, it begins to turn to the lean muscle tissue and break it down for energy. Definitely not the ideal situation for anyone, in particular, the martial artist.Protein shakes can be made and taken post workout with ease.
Recommended dose: The amount of protein a person needs in their diet varies. An adult should consume approximately 10%-35% of their total caloric needs in protein foods. A person on a 2000 calorie diet would need approximately 100 grams of protein.
Research is indicated time and time again how important Omega 3s are to our heart, brain and circulatory health. ALL things that are vitally important to a martial artist. This supplement is also known for keeping joints young and flexible.
Recommended dose: There is no official recommended daily allowance of omega 3s. However, most health care providers and nutritionists recommend a minimum of 250-500 mg a day for adults of combined EPA and DHA.
Another good one for Martial Artists is magnesium, a super mineral responsible for over 300 reactions in the body. It is beneficial to fighters as it helps in relaxing those overworked muscles after a workout It also aids in sleep quality, which is also extremely important to those who push their bodies to the max as it's the time when the body recuperates, repairs and rejuvenates. Sleep is an important part of maintaining a healthy lifestyle, and extremely important for those who exert such physical demands on their body daily.
Recommended dose: This varies according to age, gender and whether one is healthy, pregnant or lactating. Dosages vary from 30-420 mg.
Your Daily Dose of Greens
When we say get your daily dose of greens, we are not referring to a daily salad or bowl of broccoli with dinner. We are upping it a notch to getting you several servings in one shot thru a supplement such as green drink supplements or tablets. "Greens" or extracts of algae, fruit, vegetables and other plant products work to alkalize and energize your body. They also work in detoxing and cleansing, keeping your body in top top shape.
Recommended Dosage: It is recommended by the dietary guidelines for Americans that a healthy individual should consume between five and thirteen servings of fruits and vegetables each day. This is equivalent to about 2 1/2 to 6 1/2 cups daily.
Green Tea Extracts
The strenuous workouts delivered through martial arts often create oxidized stress levels on the body which can in turn causefree radical damage, a culprit for many illnesses and diseases. As an athlete, you will want something full of antioxidants to help fight this process and prevent it from ever occurring. Studies have shown that the antioxidants found in green tea are very powerful and come highly recommended to offset the stress damage. Be sure to use a supplement is pure in form and does not include any additional energizing additives that are often combined with green tea.
Recommended Dosage. It is recommended to drink at least one cup of green tea a day, and not to exceed 5 cups per day to avoid any negative effects.
The longer and harder you train, the more vitamins and minerals you will deplete, including the crucial B group. The B's are important for many things including, energy production and helping to balance mental stability, both of which are mighty important to the almighty martial artist! Stress, anxiety and depression levels top with martial artists both on and off the mat and it is important to make sure to both physically and mentally components are balanced and intact.
Recommended Dosage: For children and adults 14 years and older, it is recommended to take 2.4 mcgs daily of B12. For B6, the average intake is approximately 1.5 mg/day in women and 2 mg/day in men. B's are often taken in large quantities for energy and mood regulations, but consulting a healthcare provider before starting such regiment is always recommended.
Last but not least, and most importantly, is the good ol' multivitamin. There are literally hundreds, possibly even thousands of different choices of multivitamins. When you are shopping for a vitamin, you will want to make sure:
- Your multivitamin is whole food based for maximum absorption.
- Keep it organic to eliminate as many pesticides, chemicals and toxins entering your body
- Find something you will want to take daily, or twice daily. If you are not a capsule taking person, choose liquid. If your vitamins make you nauseous, switch them immediately. In fact, most stores have great return policies on vitamins. Find a vitamin that is compatible with you and you will be more likely to take them.
Recommended Dosage: Multi-vitamins come in many varieties and the recommended dosages depend on the brand and type. Most require 1-3 doses a day. Some require being taken with food, while others do not.