Every athlete needs proper nutrition to ensure he/she can perform to the best of his/her abilities. Martial arts athletes, in particular, need a well-balanced diet to ensure they get enough protein, carbohydrates, and fiber to operate at full capacity and give it their all in training.
They say that you are what you eat, and we could all agree that this is likely to be true. You can be clocking in hours at the gym, but all of your efforts would be all in vain if you are not mindful of what you eat.
Food is probably one of the best allies when it comes to your martial arts training.
Food does not only affect your mood, but it can even boost your performance as you train. Food can also be medicinal and therapeutic to help alleviate aching joints and muscles. It can also build your stamina and endurance in and out of the martial arts gym.
Food can work for you or against you. If you eat all the wrong things, this might cause you to feel lethargic and out of sorts, but if you fuel your body with the right types of food, then you will have more energy to really push yourself further every session.
Whether you’re looking at delivering more powerful strikes in your Muay Thai classes or you need more core strength to roll in Brazilian Jiu-Jitsu, or maybe you just want something to help you recover from an intense boxing class, there is something for you to try in this list.
Let’s take a look at some great food options for you to get the most out of your training. Today, Evolve Daily shares the best foods to supplement your martial arts training.
1) Eggs
The humble egg is ever-present in almost every food list there is. It should be a staple in your kitchen if you are looking forward to more gains.
Eggs are packed with muscle-nourishing amino acids and also choline. Choline falls under the umbrella of the vitamin B family, which means it plays a key role in many of your body’s processes such as fat transport and metabolism and also supports a healthy nervous system.
You can have them hard-boiled, which is easy to bring anywhere as a snack. It’s a good little nibble whenever you need some quick sustenance. For martial arts athletes, in particular, eggs are the perfect superfoods to supplement training.
2) Oats
A lot of people think oats are bland and boring, but there is so much you can do with oats that is not only delicious, but also super healthy. First of all, it can replace rice as your go-to staple food.
There is a myriad of wholesome benefits from consuming oats. Oats give you ample fuel to maintain your energy levels consistently during training or throughout your regular day. They are rich in zinc and boost your immunity. It even helps you combat stress.
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Many studies have shown that oatmeal assists in weight loss because of its high fiber content, and also lowers your risk of cardiac disease. No wonder oatmeal could be considered a “hearty” meal because it aids the heart and the arteries by keeping cholesterol levels under control.
Before you grab that instant oatmeal, please do take your time and check the label. Sometimes instant oats are loaded with unnecessary and unhealthy sugar. Instead, opt for the classic rolled oats and jazz it up with fruits to elevate your meal.
3) Whey Protein
While whey protein may not be really considered actual food but a supplement, we can’t deny that it has a multitude of benefits, especially when it comes to muscle building and muscle repair.
Whey protein powder is actually very versatile, not only can you add water or milk (dairy or non-dairy) some people even add them in their homemade protein bars, cookies, brownies, and fruit smoothies. You name it! There are so many possibilities for incorporating whey products in your diet.
What makes whey a nutritional powerhouse is that it also curbs your appetite after a tiring session at the gym. It will be less likely that you binge out because whey satiates you quickly.
Experts suggest that you reach out for premium whey isolate and also check the labels for sugar and other unnecessary carbohydrates.
4) Bananas
How many people have you seen walking around the gym with a banana in hand? At first, it seems really odd, but it’s not really baffling since bananas are so handy and easy to bring to the gym. They are also an excellent source of potassium.
Potassium is an amazing supplement for those who suffer from cramps during their training or DOMS (delayed onset muscle soreness), which is that wretched body aches you feel hours or days after training.
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Bananas also have other great minerals such as copper and manganese that nourish the body before and after a workout. They are great at any time of the day, whether for breakfast, lunch, or dinner.
5) Peanut Butter
Who doesn’t love peanut butter?
While some people shun peanut butter for its high-fat content, many athletes and other individuals laud peanut butter for its many great bodybuilding benefits.
For every two-tablespoon servings of the creamy (or crunchy) spread, it provides seven grams of protein along with other essential minerals and nutrients your body needs after breaking a sweat in training. Studies also have shown that it is good for the heart and has the same benefits of olive oil, which is also famous for being a heart-healthy food.
Since some peanut butter brands are still packed with sugar, it is best to still enjoy it moderately if you are looking to lose weight. As a snack to supplement your martial arts training, however, peanut butter simply can’t be beaten. It’s the ultimate go-to food for athletes, and it’s absolutely delicious.
6) Spinach
We all grew up thinking that spinach is really a magical supplement that instantly turns you into a green-powered fighting machine, all thanks to a particular cartoon sailor. It’s one childhood myth that actually turns out to be true. Spinach does give you superpowers, in the gym, at least.
A regular serving of spinach is already loaded with your daily dose of immune-boosting beta carotene. It is also rich in calcium for strong bones and fiber that is good for digestion. It makes you strong and healthy, and can even help boost your athletic performance.
Spinach is easy to incorporate in salads, soups, and other delicious meals throughout the day. You can even blend it into smoothies. It can be enjoyed in many different ways.
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