Nutrition Plans and Resources for Martial Artists and Athletes

Nutrition is important for all training athletes, including martial artists. The diet you choose can help facilitate your goals, whether you’re working toward weight loss, muscle growth, improved stability, increased nutrients, etc. As active athletes, your diet can uplift the hard work done on the mat and make you that much more successful in finding your preferred physique or level of performance. Take a look at some resources and plans for National Nutrition Month in March and what could be best for you and your students!

Types of Diets

When setting yourself up with a nutrition plan, the first and most discussed aspect is your diet of choice. While some decide to just eat healthy without any particular parameters (which works well for many), others focus on a specific route and follow strict guidelines. Which one is the absolute best for you? No one outside yourself or a doctor/specialist can tell you that. Still, it’s important to check out the research and see what works for you as an athlete and a person. Here is a quick list of common and recommended nutrition plans for martial artists and athletes.

Mediterranean Diet

Consists of: Fruits, Vegetables, Whole grains, Healthy fats, Limited meat consumption

Pros: Weight-loss potential, Disease prevention, Brain health, Environment-friendly

Cons: More expensive, possible weight-gain (if focused on wrongs foods too much)

Carnivore Diet

Consists of: Mostly meat (fish, eggs, some dairy products included)

Pros: Weight-loss, Excludes carbs, Improved Blood Pressure

Cons: High in fat, sodium, cholesterol, Lack of fiber, Lack of nutrients, Not for everyone 

Vegan/Vegetarian Diet

Vegan Consists of: Fruits, Vegetables, Meat substitutes, No animal products of any kind

Vegetarian Consists of: Fruits, Vegetables, Meat substitutes, No meat, fish, or animal by-products

Pros: Disease prevention, Low-calorie, Gut health, Environment-friendly

Cons: Possible nutrient deficiencies (protein, iron, B12, calcium, zinc), Limited access  

Keto Diet

Consists of: Meat, Eggs, Dairy, Vegetables, Nuts and seeds

Pros: Weight-loss, No need for low-fat, Disease prevention, 

Cons: Sustainability issues, Possible nutrient deficiencies (vitamins A, E, and B6, calcium, iron, potassium), Low-fiber 

Nordic Diet

Consists of: Whole grain foods, Fruits, Vegetables, Fish

Pros: Lower blood pressure, Reduces inflammation, Strong balance, Environment-friendly

Cons: Weight management, Time management, More expensive

Other Diets to Look Into

• Paleo diet
• DASH diet
• Atkins diet
• Low-carb diet
• Pescatarian diet

Supplements and Vitamins

Once you pick out a diet and exercise regimen, there are still additional steps you can take to ensure a nutritious lifestyle. The proper resources and supplements can help with not just your diet, but muscle gain, sleep, energy levels, recovery, etc. Word of caution: most supplements are helpful when taken in moderation. If you’re not sure what amount is best for you and your goals, consult with your physician, trainer, or certified nutritionist!

Protein Powder

How it helps you: Protein powder serves to help with muscle growth and repair. It’s great to use when actively weight lifting or exercising alongside a healthy diet. Protein supplements are primarily for convenience to supplement gaps in whole food nutrition. Not all protein powder is created equally – there are generally two categories of proteins and lots of different ways they are manufactured. Protein concentrates tend to be ideal for meal replacements. They have a slightly higher fat content that will add calories and digest more slowly. Protein Isolates, by contrast, are designed to isolate out the fats and lactose which make them rapidly absorbable, which is ideal for post-workout recovery or folks with lactose sensitivities. 

To find a protein powder that tastes great (not chalky) and is easy on the stomach you should look for a product that clearly lists as much of its processing as possible on the packaging. Low temperature processing creates less protein denaturing and yields a tastier, more bioavailable product! 

Creatine

How it helps you: Creatine serves as another muscle growth and strength supplement. It is different from protein powder in that it adds a brief energy boost and is often taken before a weight lifting session. Creatine is there to help pull water into the muscle cell, creating volumization. Creatine also delays muscle fatigue by recycling your body’s ATP (adenosine triphosphate, it provides your cells energy!). It’s important to properly hydrate while using creatine. Generally, creatine is one of the most studied sport supplements out there and is incredibly safe. While there are lots of types of creatine, most of this seems to come down to clever marketing. Micronized creatine monohydrate is the simplest, most effective form of the supplement.  

Caffeine

How it helps you: Caffeine is another energy-related resource. It helps delay fatigue as well as keep you more mentally alert. It is especially helpful to endurance athletes to push through a long training session. Keep in mind that while the effects of caffeine may be noticeable as soon as 10 minutes after enjoying that energy drink, peak caffeine concentration doesn’t occur until about 45 minutes later. Also, be cautious of how late in the day you’re consuming caffeine. Caffeine levels in your body reduce by half roughly every six hours, so that afternoon pick-me-up could still be lingering when you’re trying to get to sleep!

Vitamin D

How it helps you: Nearly 50% of the population has Vitamin D insufficiency. Vitamin D is a great supplement for athletes that can be taken daily. It provides many benefits in supporting bone and muscle health as well as reducing inflammation. Your athletic performance and day-to-day functions outside of physical exercise can be greatly aided by Vitamin D. 

Amino Acids and Electrolytes 

How it helps you: Amino Acids are the building blocks of protein. Ideally you’ll get all the necessary amino acids you need through whole food, but this can be more challenging in a calorie deficit. There are a plethora of amino acid supplements for you to take as an athlete. Generally, you should seek out an Essential Amino Acid product with a 2:1:1 ratio. With there being different amino acids and combinations of amino acids, it’s important to do the research to find the right ones for you. Nevertheless, they are truly beneficial, helping with muscle growth, fatigue, endurance, among many other things. Bonus points if your amino acid supplement has electrolytes! Athletes sweat and lose vital micronutrients that help sustain athletic performance. For athletes, salt and electrolytes are vital for endurance. 

Other Supplements to Look Into

• Magnesium
• B vitamins
• Omega 3
• Iron
• Antioxidants
• Potassium
• Calcium