This physique is not only crucial for delivering powerful strikes; it also plays a vital role alongside smooth technique in developing solid Jiu Jitsu and wrestling skills. Anyone who has attempted to submit an opponent in an arm bar or a rear naked choke knows that practically all muscles in the body work in conjunction to control the fight. In order to tone and build muscle, dietary protein intake becomes of key importance. It’s nearly impossible nowadays to peruse a health store or watch sporting event commercials without being inundated by a broad spectrum of protein products. It can be difficult in this media driven Alice in Protein-land to obtain a true understanding of what proteins are, how they function, and what kinds athletes like MMA fighters should seek out for maximum performance.
This is often in excess of the minimum amount required for normal metabolic functions. The current recommended daily allowance for protein in adults is determined by weight. For every kg of body weight, 0.8 grams of proteins should be consumed. The average westerner consuming this amount of protein has more than enough to really pack on muscle. So in opposition to all the ads that promote incredibly high protein intake, studies suggest that the most important factors for building muscle are the types of proteins ingested, and the timing of their consumption. Athletes therefore must consume the right proteins as soon as possible after exercise to maximize muscle development. While there is not a consensus regarding maximum protein intake limits, it should be noted that extreme protein consumption puts extra pressure on the liver and kidneys.
means that all of the essential amino acids are present. Foods with complete protein include animal products like milk, yogurt, cheese, eggs, meat, fish and poultry. While most people consume animal products regularly, consuming the right proteins can be problematic for vegans. The practice known to vegans as mutual supplementation is a method that combines forms of incomplete plant protein within meals to create a complete protein source. It is generally accepted that vegans should obtain 60% of protein from grains, 35% from legumes (seed pod plants like beans), and 5 % from leafy greens. For an average 155 lb (70 kg) vegan, a days worth of proper protein intake would include four slices of whole wheat bread, 2 ½ cups of grains from oatmeal, brown rice, and cracked wheat, ¼ cup nuts or seeds, 1 ¼ servings of beans, and 2 cups of vegetables, half of which should be leafy greens. [3] | Weight Loss Tips for the Martial Artist from Diana Davila on www.about.com
A martial artist always strives to be in the best shape possible. Sometimes that means losing weight, either because we are overweight or because we need to make weight for an event or a fight. Whatever the reason, these tips are designed to get you started on the road to permanent weight loss. Make A Real Commitment. Understand that weight loss will not happen, or will not be permanent or healthy if you do not commit to an overall healthy lifestyle. There is no magic diet or pill. You can't starve yourself, or do drastic amounts of exercise all of a sudden. Permanent weight loss means making a choice to eat right from now on. It means making good choices, not punishing yourself. It means exercising consistently, not exercising so hard that you are too sore or discouraged to stick to your regimen. Be smart, be real and be determined, and you will reach your goals.Take detailed measurements. If all you have is a scale, then write down your weight and the date. Always weigh yourself with as little clothing as possible, preferably before you eat breakfast in the morning. If you have access to any method of body fat calculation, write that number down as well. Weigh yourself and do body fat calculations every two weeks. Pay attention to how your clothes fit. Martial arts training can be very muscular in nature, and you may put on muscle mass that can be misleading on a scale. The way your clothes fit, and how your body looks is much more important than what your scale says. Remember, the goal is a healthier body with less fat and more lean muscle, not a certain weight on the scale. Calories Really Do CountThere is one simple rule to adhere to when you are trying to lose weight. You need to burn more calories than you take in. That doesn't mean that you should starve yourself. You need calories for fuel, especially to make it through strenuous martial arts training. This tool can help calculate the amount of calories you should take in for weight loss.Keep a notebook or diary of everything you eat for a couple of weeks. Don't skip anything. If you eat it or drink it, write it down, and include the amount as well. You can go to www.calorie-count.com and find the calorie values of your food. Shop SmartGo grocery shopping with a list in hand. One bit of advice often given to those shopping while trying to lose weight is to avoid the inner aisles of the grocery store. The inner aisles are full of processed foods that are full of sugars, bleached flours, syrups, preservatives and all of the other empty, harmful things you do not want on a diet. Stay on the outside of your local grocery store and stock up on fresh foods that you have to cook or can eat raw. No ready-made, processed foods!Also, never go grocery shopping hungry! You will want to buy every tasty thing that you see, even though you know better. Stores are geared towards impulse buying. Resist the urge. You will be proud that you stuck to your diet plan. Eat Food as FuelWhat foods should you be buying? Whole foods - veggies, grains, fruits, fresh meats and poultry. These are the foods that give you fuel to train hard and recover fast.Fruits and Vegetables Kiwi, cherries, blueberries, bananas (while calorie dense, they are also good sources of vitamins and minerals, especially potassium, which helps to prevent muscle cramps), and dark green veggies. Grains Think brown. Brown rice and whole grain breads. No white bread or rice, and it goes without saying no sweets like cookies or cakes. Save those for rare treats or rewards. Meats Lean beef, white meat chicken, salmon and cold water fish. Tuna in a can is a great food on the go. Always eat plenty of lean protein! Stay Hydrated!Drink plenty of water! Stay away from soda, juices and other sugary beverages. You should be drinking a bare minimum of 8 glasses, or 64 ounces, of water per day. If you are training hard, like you should be, you should try to drink even more.Drinking plenty of water will aid in your weight loss. Staying hydrated will allow your body to stop holding onto water weight. Your skin, hair, digestion and muscle recovery will also improve when properly hydrated. Push Yourself In TrainingIn the dojo, the gym or at home, it is up to you to push yourself to your limits. Get the most out of your training time. Throw each technique like it is real. Push yourself to run faster, stretch longer and hit with more intensity. Train like a warrior and you will soon look like one.Remember that consistency is key! It doesn't matter if you work hard one day if you are going to cheat at your workouts the rest of the time. It's your body and your life. Only your sheer force of will is going to push you to the next level of martial arts and physical fitness. Variety is The Spice of LifeTry to add variety to your workout routine to avoid plateaus. You should mix up your training routines to optimize weight loss, fat loss, muscle growth and recovery. Remember, there is more to training than what you do in the dojo or gym.
Example Workout Routines
It is also a great idea to do some exercise first thing in the morning on an empty stomach to optimize fat loss. Schedule Your Recovery TimeThe body needs time to rest and repair from hard training. Sleep and rest are just as important to losing weight as the training! If your body is in stress, it will hold onto those body fat stores for dear life! Make sure you get enough sleep and have at least one day a week where you do no strenuous physical activity. Schedule your rest time and stick to it, the same as how you would schedule a training session. You will see results faster and feel much better in the process.Supplements Can Help, But They Aren't MagicSupplements can help with fat burning, can speed recovery time and can give you a boost in performance as well. It is important to remember several things about supplements though. First, some people think they are not safe. Read all the labels, research online and make an informed decision. The vast majority of supplements available over the counter are relatively safe, provided you don't have any pre-existing medical conditions like high blood pressure, heart problems or diabetes. At the very least, I would recommend taking a joint support compound and a multivitamin for good health and recovery.
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 There is no way that you can get big and strong
on a vegetarian diet!
I used to hear this all the time from my meat-eating friends. I say, "used to" as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever). Just because the pot smoking, rice dream eating hippie vegetarian in Venice Beach, CA looks like he is from Ethiopia, does not mean that every vegan does. I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle and increase strength.When I was fifteen I read an interview with Harley Flannagan (lead singer of the legendary NYC hardcore band, the Cro-mags) in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there. I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes. Finally, I saw a movie called “The Fly II” in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified the new direction that I was taking. In addition, to giving up meat, I decided that I would make sure to purchase products such as: toothpaste, shampoo, soap etc that were not tested on animals...read more
Fuel the Fighter: Physiology and Nutrition for MMA: Navigating the Protein Scene | |
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Protein Demystified
Mixed martial artists are among the most inspiring athletes in the world. In addition to the intense cardio endurance that is necessary to survive numerous rounds of fighting, these athletes require impressive musculature. Don’t be intimidated or impressed by the scientific terms that companies use to market their products. Slogans like “special peptides” and “complex amino acids” are often used to sell protein powders and power bars. The language of proteins can be simplified as follows. Proteins are nutrients composed of strings of compounds called amino acids. There are twenty amino acids available to build proteins, some of which the body can produce, and some are essential to consume since the body is unable to construct them. Smaller fragments of amino acids that are not full proteins are called peptide chains, or simply peptides. Proteins are vital parts of a diet since they serve numerous functions. They form hormones, immune system components, and they help to speed up bodily processes. They are also involved in the structure of bodily tissues, including muscle which accounts for close to 40% of body weight. Therefore protein becomes crucial in the process of building muscle. Since there is no storage form of protein, the absence of this nutrient in a diet will cause the body to break down muscle tissue. Protein for Athletic Performance
The average American consumes over 100 grams of protein per day.
The goal of bodybuilding is muscle growth, sometimes referred to on bodybuilding websites as muscle hypertrophy. For this to occur, the amount of protein found in the muscle needs to be increased. Proteins in the body are constantly breaking down and being created. In order for muscles to grow, the rate of protein production needs to be greater than the rate of protein breakdown. After exercise, it is more common for proteins to break apart than it is for proteins to be produced. Without food directly after a workout of resistance training, more protein will be broken down than created. Proteins and complex carbohydrates eaten right after exercise will ensure that there will be enough protein available to let muscles grow even though some protein will still be broken down. Eating glucose, the most common type of carbohydrate found in most food, increases insulin levels which help to reduce protein loss. It is ideal to consume 30-40 grams of protein right after intense resistance training. Even consuming as little as 15 grams of protein after training can be influential. Essential amino acids also greatly contribute to protein assembly in the muscles. Of the essential amino acids, the three “branch chain amino acids”, leucine, isoleucine and valine are key players to promote growth of muscle. These are often abbreviated on food labels as BCAAs. While most amino acids are processed by the liver, these three are brought directly in the muscle, and leucine in particular can be completely broken down to supply energy for the muscle directly. High doses of leucine have been shown to help prevent the breakdown of protein. Dairy products, whey and eggs are good sources of this trio of amino acids. [1] Plant vs. Animal Protein- Preventing Bone Weakness Animal protein has been shown to be 90% to 99% digestible, whereas plant protein is about 70% to 90% digestible. Despite this difference, a balance of plant and animal protein is important. For example if an athlete consumes high amounts of animal products immediately following exercise to promote muscle growth, the rest of the protein intake for the day should include plant sources of protein. The reason for this has to do with the fact animal protein is more acidic than plant protein. A diet with mostly animal protein and low in plant protein can lead to the weakening of bones. With so much acid buildup in the blood from animal protein, calcium will seep out of bones to help buffer and neutralize the acidity. Calcium loss from bone tissue results in substandard bone quality. [2] While strong bones are important for any sport, they are particularly important for MMA training. Throughout history martial artists have trained their limbs to become accustomed to intense impact. The tiny micro-fractures that result from this impact training actually help to fortify the bone and make it denser and stronger. This is why highly trained mixed martial artists don’t even flinch when they use their shins to block Muay Thai style leg kicks. Calcium loss to a fighter’s bones can be avoided by making sure to include a variety of protein. In addition to the protein sources mentioned in the vegan section below, other sources include natural peanut butter, lentils, quinoa, and even broccoli. Protein for Vegans
The quality of protein is for the most part assessed with regards to its amino acid composition. A high quality protein food contains what is known as “complete protein.” The Disturbing Truth About Soy Hailed as the high protein miracle food of our generation, there is a much darker side to soy products that is unknown to the general public. Perhaps this is because soy is crop grown with government subsidies used as a cheap protein source for factory farm animals. While it is true that soy beans have high protein content with essential amino acids, there is much evidence to suggest that soy products should not be a staple of any diet. The most important enzyme that aids in protein digestion is trypsin. Soy products when taken in excess slow down this enzyme and interrupt proper protein digestion. While this fact is true for many other healthy veggies, the cooking process prevents them from interfering with digestion. Cooking soy on the other hand does little to stop it from disturbing digestion. The safest form of soy is tempeh, because the fermentation technique use to make this food deactivates most of the harmful effects of soy. Soymilk and tofu on the other hand are less processed soy foods so they are more likely to cause problems. Another issue with soy is that it interferes with hormone production. Soy contains phytoestrogens which in structure are very similar to human estrogen. When consumed, these compounds act as if they were real human estrogen. Obviously excess estrogen is the last thing that fighters want to bring into the ring. As if this weren’t enough, studies have shown that soy can also block the construction of the thyroid hormones which helps to regulate metabolism of all foods. Keep in mind that these problems occur when soy is consumed in excess. There are many other healthy vegetables that can cause the same problems as soy, but they pose less of a threat because they aren’t eaten as often. Between soy milk, protein bars, soy protein powder, soy fortified breads and tofu, there are many Americans that consume large quantities of soy in every meal. Soy doesn’t need to be eliminated from the diet, but it needs to be monitored. Throwing tofu chunks into a salad a few times a week and having some edamame with sushi or even a soy latte on occasion will not be harmful. Any food when eaten in excess can have negative consequences. Variety they say is the spice of life, and it is also the best way to maintain a healthy diet. [4] References 1. Koopman, R., Saris, W. H. M., Wagenmakers, A. J. M., & van Loon, L. J. C. (2007). Nutritional interventions to promote post-exercise muscle protein synthesis. [Review]. Sports Medicine, 37(10), 895-906. 2. Sellmeyer DE, Stone KL, Sebastian A, Cummings SR. A high ratio of dietary animal to vegetable protein intake Increases the rate of bone loss and the risk of fracture in postmenopausal women. Study of Osteoporotic Fractures Research Group. Am J Clin Nutr 2001; 73: 118-22. 3. Gropper, S.S., Smith, J.L., Groff, J.L., ( 2005). Advanced Nutrition and Human Metabolism (4th ed.) Belmont, CA: Thomson Wadsworth 4. Daniel, K.T., (2007). The Whole Soy Story: The Dark Side of America’s Favorite Health Food. Washington, DC: New Trends Publishing Inc. | |
