World-class athletes know that success depends on training and nutrition. Therefore they carefully choose the foods they eat, so the right combination of nutrients will fuel them to success.
This article will include some tips to transform your eating habits into a world-class diet. By eating wisely, you will reap the rewards of being properly fuelled, maximising muscle growth, aide recovery and replenish glycogen stores. You will also have the energy and endurance to power you through your workouts and athletic endeavours.
Carbohydrates are very important for athletes as they maintain blood glucose levels during exercise and replace muscle glycogen. Carbohydrate is stored inside muscles and muscle glycogen is the main fuel during prolonged exercise.
To stay fuelled, the carb recommendations for athletes exercising on a regular highly-intensive basis range from 6 to 10 grams/kg body. The amount required depends on an individual’s total daily calorie expenditure, gender, type of exercise and environmental conditions (i.e. cold, hot or high altitude). For part-time recreational exercisers, the diet should be comprised of around 50% carbohydrates coming from healthy sources such as whole grains and not processed carbohydrates.
Protein recommendations for high endurance, strength-trained athletes range from 1.2 to 1.7 grams/kg body weight. This protein intake can generally be met by diet alone, without the need for protein or amino acid supplements.
Fat intake should range between 20-30% of total calorie intake. Fat should never be restricted below 20% because of it importance as a source of calories.
Adequate fluid intake before, during, and after exercise is important for your health and to optimise performance. Two to three hours before exercise, drink 0.5l-1l of water, and then another 250-500mls ten to fifteen minutes before exercise. During exercise, drink 200mls every ten to fifteen minutes.
For intense endurance exercise lasting more than 90 minutes or for exercising in extreme conditions (heat, cold, or high altitude), the goal is to drink to stay hydrated and provide carbohydrate so that blood glucose levels are maintained. Intake should provide 30-60 grams of carbohydrate per hour. This carbohydrate can be consumed in a 6-8% carbohydrate sports drink (250-500mls) every ten to fifteen minutes.
Before You Exercise
Food eaten before exercise should be low in fat and fibre, moderate in protein and somewhat high in carbohydrates to maximise the maintenance of blood glucose.
Within half an hour after exercising, your dietary goals are to provide adequate fluids, electrolytes, calories, protein and carbohydrates to replace muscle glycogen and promote recovery.
A carbohydrate intake of approximately 0.5-0.7 grams per half kg during the first thirty minutes and again every two hours for four to six hours will be sufficient to replace glycogen stores. Protein consumed after exercise will provide amino acids for building and repair of muscle tissue.
If you require any ideas for meals, you may find our post about about what to eat before during and after exercise useful. You may also wish to look over our information on energy boosting foods. For all your martial arts equipment needs please visit our main site
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Dillian Whyte will settle his feud with Lucas Browne in a heavyweight grudge fight at The O2 on 24 March. The Brixton man defends the WBC 'silver' title against Browne as
Dillian Whyte will settle his feud with Lucas Browne in a heavyweight grudge fight at The O2 on 24 March.
The Brixton man defends the WBC ‘silver’ title against Browne as he continues his pursuit of the world champions in the top division.
Whyte is within touching distance of a shot at WBC king Deontay Wilder, but is risking his No 1 ranking with the governing body to end a bitter long-running dispute with the Australian on social media.
(Saturday) 6:00 pm - 11:30 pm BST
Greenwich, London, UK
Britain's Anthony Joshua will meet Joseph Parker in a world heavyweight unification fight in Cardiff in March. Joshua, 28, holds the IBF and WBA belts, while New Zealander Parker is
Britain’s Anthony Joshua will meet Joseph Parker in a world heavyweight unification fight in Cardiff in March.
Joshua, 28, holds the IBF and WBA belts, while New Zealander Parker is the WBO champion.
Cardiff’s Principality stadium – where Joshua successfully defended his titles against Carlos Takam in October – will host the bout.
Parker is undefeated in his 24 professional fights, with 18 of those wins coming by a knockout.
Joshua became IBF heavyweight champion by defeating Charles Martin at London’s O2 Arena in April 2016.
The following April, he added the WBA belt by beating Wladimir Klitschkoin front of 90,000 fans at Wembley Stadium.
Whoever wins in March is certain to then face undefeated American Deontay Wilder, who holds the fourth belt in the heavyweight division. No boxer has held all four heavyweight belts simultaneously.
(Saturday) 6:00 pm - 11:30 pm GMT
Westgate Street, CF10 1NS
The 10K Karate Clash is the richest prize in traditional Karate history! The first event took place on 10/08/02 at The Mermaid Theatre, London with Wayne Otto OBE taking the first
The 10K Karate Clash is the richest prize in traditional Karate history!
The first event took place on 10/08/02 at The Mermaid Theatre, London with Wayne Otto OBE taking the first title of 10K King.
The concept is simple and the atmosphere is guaranteed to be electric with 32 elite male open-weight competitors competing on one night under full WKF Rules for the winner takes all prize of £10,000.
London Heavyweight Leon Walters was the second athlete to take the crown, followed by Russian Heavyweight Alexander Gerunov, and then Birmingham’s Jason Ledgister was the first, and only, lightweight to date to take the title.
2017 see the return of the 10K Karate Clash after a ten year break, the concept, the crowd and the performances didn’t disappoint when Kent’s Joe Kellaway defeated current World Champion and favourite Jordan Thomas on the 16th April at the award wining Troxy, London.
(Saturday) 7:00 pm - 11:30 pm
490 Commercial Road, London, E1 0HX