For a considerable amount of time, nutrition has not played a prominent role in the life of many martial artists, police and military personnel as a means to improve performance. Top athletes are always looking for an advantage. Although martial arts are a way of life and a lifestyle than a sport in itself, the needs of the martial arts are the same as that of an elite athlete.
however environmental aspects (ie mental awareness, strategy, cunning, etc.), the needspeed, agility, strength, flexibility and the ability to recover from hard workouts (and unforgiving sparing partners) is crucial to the success of athletes and martial artists alike. Police and military may also have specific requirements that force them to act in the highest levels of physical and / or psychological.
During the last ten years our knowledge of sports nutrition has become a science that has swept the sports world and was partly responsible for increasingan increasing number of athletes who are testing the ability of the human being and performance. Although a handful of the worlds best martial artists, police and elite military units have taken advantage of the "vanguard" of nutrition to be used by top athletes, most of these communities have taken advantage of the new science of sports nutrition.
The advantage to improve their performance through nutrition and correct supplementation is obvious for the athlete, but what aboutthe martial artist? Obviously technique, form and knowledge about their choice of martial arts is essential to mastering this art, but what if the person, regardless of skill level, it gets a bit "faster, stronger and able to resist and repair injuries and training better?
There will be an improved version of themselves? Sure you can! Proper nutrition can make the martial arts master, as it was for so many athletes today, a better and potentially moreconsummate practitioner of his art, plain and simple. If an officer is able to stay alert, has more endurance or strength, etc., he / she has an added advantage for the job? Sure .. The benefits for the soldier are obvious. In short? To not take advantage of the science of nutrition and integration, is to change the short-martial artists, police and military personnel.
As a trainer for many athletes from various sports, police and military personnel, andauthor of numerous articles on nutrition and sports training, I have some general guidelines that should be of great help and interest in the martial artist, police, etc who want to improve health and performance. Although nutrition is a complex issue, I have compiled a basic guide to the major and minor nutrients that should be useful to the martial artist, police, and the same athletes who are trying to make food choices and nutrition. Of course, this guide is not in any way in whole orcomplete individual differences, and many may apply, but as a basic guide to examining these nutrients, which could give you the edge you are looking for.
Protein
Proteins are composed of amino acids that are the structural units of the protein molecule. There are about 20 amino acids. Eight of them are considered "essential" because the body can not do this alone - that is the definition of an essential nutrient. Some amino acids link together andyou get a peptide. Peptides bind a group together and you get a protein. The shape of the individual amino acids (and proteins derived from them) is unique and highly specific, so do not go into detail about it here.
Suffice it to say, proteins are an essential part of almost all functions in the body of the muscles of certain hormones on the immune system (s) and more. In particular, amino acids, amino acids known as the "branched chain (isoleucine, leucine, andvaline) and the amino acid L-glutamine are of particular interest to active people because they are anti-catabolic (muscle sparing) and immune enhancing, to name just a few features and benefits of these particular amino acids.
Although the RDA for protein is sufficient for couch potatoes (with debate) the majority of athletes and / or highly active people will benefit from increased consumption of high quality protein. Proteins of higher biological value (BV) are proteinswhich must constitute a majority of the assets of a person's diet because they are superior for maintaining positive nitrogen balance, reducing the recovery time of training, improve immune function, etc.
whey protein concentrate (WPC) and isolates (WPI) have the highest BV of any protein, is almost 50% of branched chain amino acids and has a high content of L-glutamine, which is why I recommend several servings a day WPC / WPI for all athletes and martial artists or the police with whom I work.
Noseveral brands of WPC / WPI on the market. Other high-quality protein such as skinless chicken, fish, eggs, soy and lean red meat, have relatively high BV values and are good proteins. Another point that is important to know, is the highest quality protein, unless the person has to eat, and this allows the person to keep total calories lower by sticking to these high BV proteins.
For a person who is active in martial arts, he has held a job, and probably some weightliftingand / or aerobics, of.7 dose? 0.8 grams of protein per kilo of lean body weight is usually recommended. For high level bodybuilders and competitive distance athletes, protein intake will be higher, approximately 1 gram of protein per kilogram of body weight is the most common.
In certain situations, amino acid supplementation is useful, but many people have no problem getting what they need to eat plenty of foods that are high-quality protein. Low-grade, high-fat, preservativesloading, the protein foods like meats, hot dogs, etc, should be avoided for obvious reasons.
Carbohydrates
Carbohydrates are made primarily of carbon, hydrogen and oxygen atoms in a ring cycle. It may be "simple" or "complex" depending on the number of rings that are hooked together and the way in which the blood sugar effects of carbohydrates (1). Although the rings may be slightly different in shape, their common theme is the ring structure. As aminoacids that form proteins, linking the single units (sugars) together you get carbohydrates with different properties.
As many know, carbohydrates are a primary source of energy for the body. The best type of carbohydrates to eat are those that are rich in fiber, vitamins and minerals.
While foods like pasta, bread and white rice are considered "complex" are foods, totally inadequate in fiber, vitamins and minerals and should not doa high percentage of people that the intake of carbohydrates. Although these foods have been fortified with certain vitamins, in my opinion this is not really replace what was lost during the process, not to mention the many nutrients that are not replaced.
Americans are very low in fiber, highly processed foods mentioned above do nothing to correct this deficit. High fiber carbohydrate foods such as rice, beans, lentils, oatmeal, sweet potatoes, and many others, arepreferred carbohydrate foods for health, performance, constant levels of blood sugar and body fat levels reduced.
Although the high carbohydrate / low fat diet is all the rage these days, it was not in my experience the optimal diet for many athletes, martial artists, and? Normal? people with whom I worked (see below fat). The data continues to support the fact that low-carb diets high in fat are not optimal for the loss of health or weight. Too much of everything, includingcarbohydrates, will make a fat (too bad the fat-free food manufacturers can not say this) and cause a host of other ailments that I have not space here to cover.
There are many researchers, books and studies in which animals and humans that seriously questions the high carbohydrate / low fat diet as the optimal diet for health and performance. Two grams per kilo of lean bodyweight of carbohydrates is more than enough to feed the energy needs of most athletes if other aspects oftheir diet is adequate (ie correct use and amounts of certain fats and proteins). And, as mentioned above, the source of carbohydrates is of paramount importance.
Grassi
The very word sends a shiver down the spine of the leanest person. It is not a more misunderstood nutrient in all the nutrition of the fat. Many people know that there are big differences in how the different effects of carbohydrates the body and some people also know that different proteins have differentproperty, but "a fat is a fat, no?" is what most people would say if asked about this much maligned nutrient.
Fats are only biochemical differences in the human body like carbohydrates and proteins and therefore have many different effects in the body ranging from very good to very poor. Much depends on the type and amount of fat (s) you eat (2). Americans tend to get their dietary fat saturated fats, rancid fats and highly processed fats (such as products containing trans fatty acids), thus the name of the bad fats.
As mentioned above, is an essential nutrient throughout the human body can not produce itself and must be obtained from the diet, or the person becomes ill and / or perish if the nutritional deficit is not correct. We know there are a lot of vitamins and minerals, eight amino acids, and two types of fats that are considered essential nutrients for life itself to continue.
Recommendbe aware that there is no such thing as an essential carbohydrate, but that's another story. The two fats that are known to be essential to health are Linoleic acid (LA), an Omega-6 fatty acids and alpha-linolenic acid (LNA), an Omega-3 fatty acids. Both fats are found in various foods that have not been heavily processed.
These two fats are very sensitive and sensitive to heat, light and oxygen (ie, that go wrong in a hurry), and are totally damaged or lostduring the processing of our food. The reason poly-unsaturated vegetable oils that line the shelves of supermarkets can sit there for years and years because it has been heated, deodorized, and generally processed to the point that they are the nutritional equivalent of white bread table sugar. I recommend people avoid those oils.
Because of all the attacks fat professionals popular media and health, who should know better, many people have come away thinking that allfat is bad and has no purpose other than to the hips and stomach, while large ruin our health. Nothing could be further from the truth. The membrane surrounding every cell in your body, the sheath around nerves, various hormones, prostaglandins, and countless other body parts (particularly the brain) depend on the recruitment of the right fats.
The importance of essential fatty acids for health and performance can not be underestimated. It is true that some sfats, such as saturated fats, rancid fats and trans fatty acids (found in margarine, Crisco, and other products) can cause many health problems from heart disease and cancer of insulin resistance, to name some of the ills of a diet rich in the wrong types of fat.
However, essential fatty acids (especially omega-3 fatty acids) are anti-lipolytic (stop fat storage), anti-catabolic (stop the wasting of muscle tissue), the rate of increase in metabolism and beta-oxidation (burningcalories or increase fat burning), improve insulin sensitivity, reduce the chances of heart disease, and more (3).
Although the initial research told us that we need a little "more than LA (Omega-6 fatty acids) of LNA (omega 3) in our diet, we find in practice that a diet containing a greater quantity of fatty Omega-3 (LNA) gets the best results in terms of health, body fat levels and performance.
The richest source of Omega-3 fatty acid LNA is Flax oil, alsocontains a small amount of oil Omega-6 (4). Flaxseed oil can be found in the refrigerated section of any good natural food store and is derived from the careful processing of flax seeds (5). As a nutrition consultant for different athletes, I have used flax oil with many of the best bodybuilders in the country (a group of athletes known to be afraid of eating fat) to reduce body fat levels and improve performance and health . Two or three tablespoons a day for a salad, taken straight, ora protein drink does the trick (6).
Another important source of Omega-3 fatty acids found in fish from cold water deep sea as sardines, mackerel and salmon (7), and I recommend that people eat two to three servings of these fish per week. Good sources of LA are unprocessed vegetable oils such as safflower, sunflower, sesame, and many other oils found in health food stores.
Fats to avoid are highly processed vegetable oils and other processed vegetable products (such as margarine)rancid fats, and to a lesser extent, saturated fat. The key to health and performance is a good balance of essential fatty acids (LNA and LA), mono unsaturated oils (found in olive oil, avocado, etc), and small amounts of saturated fats found in lean meat and other sources in combination with carbohydrates and protein right.
Vitamins / Minerals
Obviously, a complete description of all the vitamins, minerals and all its functions have several large books, so noeven in the dark here. A good multivitamin is an insurance plan to ensure you get all the vitamins and minerals that, for some reason we can not get our food on a given day.
There is a single cell in our body that does not require the use or interaction with some vitamins and minerals, or biological function depends on the nutrients in adequate amounts. If you think you have all the vitamins and minerals in our highly processed foodssupply (as some health professionals maintain), then I have a bridge in Brooklyn they want to sell. Some (not all) nutritionists and other health professionals often linked to say, "vitamin supplements just cause expensive urine 'something.
The last time I checked, chemotherapy, heart bypass operations, and hundreds of other medical treatments cost considerably more than vitamin multi media. If the intake of vitamins were to prevent major diseases thatof 100,000 people, would have been worth every penny in my book. In my opinion, the proper use of vitamins, minerals, herbs, essential fatty acids, and many other nutritional based compounds, is the best route to health and performance. Any brand of multiple vitamin manufacturers such as Twin Lab, Solgar, or Nature's Best, just to mention some good brands, would be fine.
Anti - oxidants
'Anti-oxidant "and" free radicals "are the buzzwords these hotdays when television news programs, newspaper articles and magazines. Although scientists in the health and nutrition have known them for decades, which have recently been receiving much attention from the media and more open minded medical researchers.
Antioxidants are a special class of vitamins and other non vitamin compounds that neutralize free radicals before they can damage the cells of our body. What are free radicals? A free radical is highly reactivemolecular fragment that has only one unpaired electron. The unpaired electron wants to? Couples? with another electron.
Free radicals steal this electron from virtually anything that comes into contact with, including our cells. This reaction, if unchecked, leads to a chain reaction of free radicals and damage in various parts of the cell depending on where it occurs. An antioxidant can donate an electron without becoming a free radical and thus can break the chainevents leading to an uncontrolled chain reaction of free radicals (8).
free radical pathology is now believed to be linked to diseases such as cancer, heart disease, diabetes, and dozens of other afflictions. Without going into a biochemical explanation long (and boring), there are many things that cause free radicals to be released, such as smoking, exposure to different toxins in the air, food and water, disease, exercise and General stress.
Antioxidants such as vitamin E and Cand other compounds, such as selenium, N-acetyl cysteine (NAC), and proanthocyanidins (derived from grape seed extracts), among others, will help the recovery of hard workouts, improve immunity, possibly prevent some disease and improve your health in many ways it would take another article to explain. A good antioxidant formula made by one of the brands I mentioned above, add to the diet, as well as multi-vitamin. Whey protein can alsogreatly improve anti oxidants status and is recommended.
Supplements for sport:
The subject of sports nutrition supplements, such as:? Andros androstenedione and other? Arginine, Colostrum, CLA, Creatine, Ecdysterone, GH Supplements, Ginseng, HMB, Tribulus and myostatin inhibitors, to name a few, is beyond the scope of this article. Each supplement has its potential uses, dawbacks, dosages and other variables which should be based examoned indavidual. People inmartial arts, law enforecement, or military who want to understand these supplements, although it is not worth the use, dosage, type, etc, should consider reading my book on the topic of sports nutrition supplements, nutrition and training called Muscle Building Nutrition.
Conclusion
The above list of foods and supplements is by no means complete or whole picture when it comes to other forms of martial arts, police and military personnel can improveor health, strength, body fat levels, and endurance. However, the information presented here can make for a foundation of health and performance that could add significant benefit to those who seek him.
Find out more about training, supplements, nutrition and other issues essential to law enforcement and military benefits and health, check out the tensions and practices OptimalSWAT Applied Training (past) designed to take the tactic the nextlevel.
Notes
(1) The form of the after effects of eating sugar in the blood carbohydrate known as the glycemic response. The glycemic index (GI) is a list of foods and how they effect blood sugar. Some foods that are considered "complex" actually increase blood sugar much faster than many foods we think of as "simple."
(2) Health problems related to fats is much more complex than people appreciate. The pathology of the disease (s) caused by high fat hiring the wrong types of fat is a complex interaction between certain fats, carbohydrates, lack of some vitamins and other nutrients, free radicals and anti-oxidant mechanisms, and other factors that are poorly understood.
(3) For more information about the many benefits of essential fatty acids and to learn more about fats and health in general, read? Fats fats that kill to cure? by Dr. Udo Erasmus published by Alive Books.
(4) LNA and LA are at 4:01> Share in linseed oil.
(5), fresh eggs, milk, meat, etc, all fresh unprocessed oils spoil (go rancid) if not refrigerated constantly and eaten shortly after opening the bottle.
(6) All highly unsaturated oils, like flax, should never be used for cooking, as this changes the structure of theses oils making them toxic and of little use to the purposes intended.
(7) The "fish oil 'DHA and EPA can be formed in the human body from LNA by desaturaseenzymes.
(8) It is important to note that free radical reactions are normal and essential part of metabolism. Y "uncontrolled chain reaction of free radicals of interest.
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