Fighting: the proper nutrition
This short guide is for us an attempt to promote awareness of the importance of proper nutrition and supplementation in those who practice the various sports disciplines of combat, such as boxing, kick boxing, karate, mma ...
The goal is not just better performance, but being able to train at best, without compromising physical health. Aspects that only recently, the fighters begin to deepen their activity.
In these disciplines the intensity of the training is high and adequate nutrition and supplementation are essential to support the muscles (lean mass) and energy needs, counteract the production of lactic acid in the muscles, maintain adequate hydrosaline reserves, or a good condition of cellular hydration and concentration of mineral salts. The depletion of mineral salts normally involves cramps, fatigue, weakness.
These disciplines, from the metabolic point of view, are mainly considered to be of the mixed aerobic-anaerobic type, without notable accumulation of lactic acid in the muscles at medium-high work intensity.
The wrestlers in fact mainly use carbohydrates and fats as energy sources. For fighters, as with many other high-level sports, technique and training probably contribute to winning performance more significantly than proper nutrition. A good diet, however, can certainly make its contribution for easily understandable reasons.
The fighter also constantly struggles with weight control, which is particularly influenced by diet. Simple sugars and fats favor the increase in the storage of body fat, while proteins, on the contrary, favor its control and contribute significantly to developing the athlete's muscular qualities.
Power Notes
A particularly important element to consider is good hydration and maintenance of mineral reserves. In fact, close to the fight, to weight control, some risky techniques cause significant water losses, with serious risks of dehydration and health for the athlete.
To avoid these risks, the athlete should reach an optimal weight in terms of lean mass ratio and water content, before the fight.
Proper nutrition is essential for the fighter to compensate for the significant increase in energy-plastic requirements and to maintain optimal muscle efficiency.
Carbohydrates are essential to support the energy of exercise, but proteins are equally essential to ensure efficiency and recovery of the muscles.
Both of these nutrients are of particular importance in the fighter's diet and must be taken regularly and simultaneously throughout the day, in at least 3-5 meals. It is a good rule to have taken the last meal at least 2-3 hours before training.
The carbohydrates contained in food (eg pasta, rice, potatoes, cereals ...) are rich in starch with a gradual release of energy and are preferable in main meals and away from exertion.
Simple sugars (e.g. sucrose or cooking sugar, glucose and fructose contained in honey, fruit ...) are to be preferred only in proximity and during exertion.
Both contribute to maintaining the energy reserves in the form of glycogen, the sugar of the muscles. Normally, sweets and simple sugar should be avoided as much as possible, in particular their regular intake, even if this detail is not true at all costs for athletes with very high metabolic qualities.
Complex sugars stabilize blood sugar and increase the amount of muscle glycogen, therefore the availability of energy during exercise, as well as explosiveness and immediate recovery of energy after a particularly intense and prolonged effort.
Proteins, although little involved in energy, play a primary role: they are essential for maintaining and increasing the structure of the muscles (plastic role), they maintain the efficiency of the immune, endocrine, nervous and digestive systems.
Find out more in the article dedicated to their role for our body.
Proteins from animal sources (meat, fish, eggs, cheeses) have a better nutritional value than vegetable ones (legumes, soy) because they contain a greater quantity of essential amino acids, including branched ones. For this reason, they nourish the muscle tissue more specifically.
In combat sports, especially for competitive athletes, the protein requirement is particularly high (over 1.7-1.8 g of protein / kg of body weight).
The intake of a good percentage of protein is also essential for reducing and controlling fat mass. Proteins, in fact, accelerate metabolism compared to carbohydrates and fats. In this regard, it is advisable to follow a diet with 25-30% of calories represented by proteins.
Perhaps too little is said about fats, due to their negative reputation, but their balanced intake is still vital.
In particular, a correct intake of polyunsaturated fatty acids and Omega 3 is essential. The former are contained respectively in linseed oil and avocado, in peanut butter, almonds and walnuts, the latter in blue fish and salmon. They are essential to keep the cardiovascular system in excellent health and protect the osteoarticular system, which is particularly stressed in fighters.
Do you want to learn more about food best practices and supplementation plans dedicated to fighting?
