Author Box
Articles Categories
All Categories
Articles Resources

Karate and the Gentle Art of Diet!

April 13, 2012 | Comments: 0 | Views: 194

I have been practising karate for many years, but as my training intensified to include stamina and strength work, I become more aware of what I was eating. Yes, I know there are many, many books about diet, strength improvement and so on. So I am not going to preach to long about this particular subject. However, it goes without saying that having the correct diet can and does help with your training.

It has been proven that proper and healthy nutritional diet can help maximize and even enhance your performance both during training and competition. In the past many athletes and martial artists have chosen to ignore or failed to give the said subject the importance it deserves.

Although, it is not my aim here to debate this diet or that diet so often found in women's magazines. Instead let's concentrate on nutrition in terms of the body's metabolism and its contribution to the energy necessary for physical exercise. In other words, what does the body need in order to maximise the overall benefits of training.

For instance, the hard training undertaken by some karateka, can put enormous stress on the body. Without going into the ins and outs of body mechanics it's suffice to say, in order for the body to respond more effectively in a combat situation under stress, it needs to adapt to the way the food we eat is handled by the body. You see, proper nutrition can help by maximizing the efficiency of the response to training by providing the necessary energy sources required for physical effort.

Karateka should aim to have a foundation of a well-balanced and varied diet. Drawing from the main basic food sources: fruit, vegetables, dairy products, meat, fish and cereals are a good basis for a training diet. After all, what's the point of putting in all that hard work if your training is being undermined by a poor diet? The two main factors for consideration and the burning of energy is intensity of the exercise and duration. As exercise increases carbohydrates provides an increasing proportion of fuel for the body. However, karateka train and compete at different intensities.

So the three main sources are protein, fat and carbohydrates mentioned earlier. Without going into too much detail in practice the chances are that most karateka on a normal western diet intake adequate amount of protein. From research we can ascertain that one hour of heavy exercise could consume 20-25g of protein which is the equivalent of 10% of the body's energy is expended during exercise.

To put this into perspective a 70kg man on a hard physical training programme such as: kumite, pre-competition or weight training, might require 90-110g protein per-day. This is only a rough guide as these values may vary from person to person. Also, bear in mind, too much protein derived from animal sources can have a detrimental effect on your body because of the saturated animal fats.

One important point to remember, but is often ignored is the importance of taking adequate amounts of fluids such as: water. Large amounts of water can be lost from the body during vigorous training. The karateka must learn to recognise this aspect of training and ensure enough additional fluids are consumed during training.

Karate training is an arduous pursuit extreme demands are placed upon the body. Therefore, making sure you have the correct nutritional requirements will help maximise your performance. Also, hard training also makes heavy demands on the protein in your body.

In addition, when you train hard you sweat a lot reducing your body water which means, you tire more quickly an important factor when competing in any competition. When you are engaged in any intense training regime additional energy intake is required. Of course, the amount and type will depend on how much you intend to train. But it should include: Protein, fat, water and carbohydrates. The truth is, there is no magic answer to the correct diet to enhance performance but by including the above mentioned items you'll be taking the necessary steps towards improving your overall fitness in preparation for the tough training sessions ahead.

To finish and worth considering is this simple fact, that top karateka have always eaten a lot of fish which is high in protein but low in fat. So remember, eat to fight but don't overdo it. Everything in moderation is the key to fighting and winning.

Stay safe,

Buzz Campion.

How much is your safety worth? Close Combat instructor, Buzz Campion, is the author of a very useful and informative new self defence and awareness guide that will teach every women how to avoid or defend herself against an unprovoked violent attack in the home at work or in the street.

Source: EzineArticles
Was this Helpful ?

Rate this Article

Article Tags:





Martial Arts


Street Fighting




Self Defense


Self Defence


Close Combat

LED boat trailer lights are designed to offer high-power output and low-power consumption for ultra-bright and reliable illumination; they are sealed to resist UV-radiation, corrosion, and water

By: Simon Liva l Recreation & Sports > Boating l December 12, 2012 lViews: 274

All these scooters are highly durable as they have been made using qualitative materials. They are ideal for extreme tricks, jumps and stunts for youngsters and are extremely light in weight. All

By: Simon Liva l Recreation & Sports > Extreme l November 24, 2012 lViews: 413

The interest in BMXing has grown massively over the past few years. With BMX hitting its peak in the 80's with freestyle riders, the sport has never looked back. Even more impressively BMX racing is

By: Alan Trotter l Recreation & Sports > Cycling l October 24, 2012 lViews: 452

Mountain biking has grown vastly over the years from simple, open entry competitions to global world cup and olympic events. There are still local enthusiasts and the sport has a dedicated following.

By: Philip Loughran l Recreation & Sports > Mountain Biking l July 10, 2012 lViews: 248

It's unfortunate but true that although summer holidays such as the 4th of July and Labor Day offer some of the best opportunities for families to get out and enjoy some quality time together, with

By: Dexter Luck l Recreation & Sports > Boating l July 10, 2012 lViews: 585

The term "Klunker" that for years became synonymous with heavy, clumsy machines, was actually the model of bike made by the Schwinn company that had something to do with the origins of freestyle

By: John D Meyers l Recreation & Sports > Mountain Biking l July 10, 2012 lViews: 270

A short, but concise article on proper karate breathing methods. The rules are simple, and following them will open up your martial art and help create much ki power.

By: Al Casel Recreation & Sports > Martial Artsl June 14, 2012 lViews: 201

Muay Thai techniques use your entire body and provide a great work out. Many of the moves have been adapted over the years as other forms of MMA have become well known. It is important that you wear

By: Sam Henshawl Recreation & Sports > Martial Artsl June 13, 2012 lViews: 197

Picking the right martial arts style for MMA fighting is essential to having a long and prosperous career. Choose a discipline that concentrates on the three main areas that every fighter needs.

By: Jared Josephl Recreation & Sports > Martial Artsl June 11, 2012 lViews: 246

Here is some data about martial arts breathing techniques that will give you instant chi power. Of special interest is the yoga breathing outlined at the end.

By: Al Casel Recreation & Sports > Martial Artsl June 11, 2012 lViews: 449

The heel hook is a very common submission done in the martial arts of Brazilian jiu jitsu. It is a move taught early on and used from white belts up to black belts. It is a very effective yet rather

By: Tuan M Phaml Recreation & Sports > Martial Artsl June 10, 2012 lViews: 245

For centuries Martial Arts training has developed many great characteristics in its students, while they strive to master their chosen discipline. Brazilian Jiu Jitsu may be considered a modern day

By: Felipe Grezl Recreation & Sports > Martial Artsl June 09, 2012 lViews: 242

The makiwara or hitting post is a formidable piece of karate training equipment. However, I believe that this old tradition of forging a fist of steel is on the decline and I doubt whether there are

By: Buzz Campionl Recreation & Sports > Martial Artsl June 09, 2012 lViews: 192

Discuss this Article

comments powered by Disqus