One of the most challenging things to do as a martial artist is eating healthier. Sure, standing across the mat from a fully-resisting opponent is rough but making the best nutritious decisions can be tougher. It’s up to you to win the battles of the mat so competition time isn’t as brutal.
While Combat Athlete Gear is not a certified nutrition company and is an Amazon affiliate (we receive a commission on products you buy through our site), we’re sharing healthy eating tips we’ve gathered from experts. Below are five ways to eat healthier for martial arts so can be at your best.
5 tips to eat healthier for combat sports
- Increase your fiber intake with your favorite fresh produce: According to the Dietary Guidelines for Americans, here are food sources for dietary fiber: artichokes, green peas, breadfruit, black beans, taro, and brussels sprouts. Incorporating fiber into your diet is one of the best things you can do to keep your body operating at its peak. Dietary fiber helps you properly get rid of waste. It also helps you keep your digestive system clean as it passes through.
- Eat more protein to aid in muscle recovery: Protein is necessary for your muscles to grow and recover after workouts. You’re going to want to eat protein after anything you do whether it’s Brazilian Jiu Jitsu, Boxing, Karate, or any type of combat sport. You can find great sources of protein in foods such as turkey, tofu, eggs, lentils, fish, and beef. Find out ways to work reliable sources of protein into your diet in a way that you enjoy them. Whether it’s a stir fry or a tasty pasta dish, it’s up to you to work protein in your daily meals.
- Don’t skip out on carbohydrates: You need to replenish your glycogen stores after each workout. This is especially true after “endurance exercise lasting longer than 90 minutes“. Getting carbohydrates back into your system helps you improve your future performance. You also reduce fatigue that can hit post-training.
- Fluid and electrolyte consumption matters: Drinking fluids during your workouts helps you stay hydrated and maintain a reasonable body temperature. It’s important to drink fluids before, during, and after your training sessions. Your exercise efficiency also improves with consistent hydration. To be at your best, maintain a consistent intake of electrolytes. Make it a part of your daily routine so it becomes a habit.
- Pay attention to how your body feels after meals: As you improve how you eat, your body will begin to change. Some of the adjustments you make to your daily diet can change how you feel both in and out of the gym. If something you’re eating doesn’t make you feel as good, make note of it and adjust accordingly. You don’t want to keep eating or drinking something that makes you feel sick and nauseous.
How can you start improving your daily diet?
Now that you have 5 great tips to eat healthier for martial arts, it’s time to implement them. Here are some quick meal and snack ideas you can work into your schedule. You can customize the portions/amounts based on what your caloric needs are for training.
Breakfast
Option 1: Tacos
- Corn tortillas
- Scrambled eggs
- Salsa verde
- Orange Juice
Option 2: Yogurt bowl
- Greek yogurt
- Granola
- Honey
- Blueberries
- Coffee
Option 3: Simple breakfast
- Toast
- Bacon
- Scrambled eggs
- Apple
Mid-Morning Snack Ideas (pick 2)
- Pecans
- Almonds
- Bananas
- Oranges
- Beef jerky
Lunch
Option 1: Chicken and rice bowl
- Rice
- Green beans
- Chicken breast
- Black beans
Option 2: Simple cobb salad
- Green lettuce
- Corn
- Tomatoes
- Avocado
- Hard-boiled eggs
- Bacon
Option 3: Quick pasta
- Fettucine pasta
- Tomato sauce
- Zucchini
- Chicken sausage
Mid-Afternoon Snack (Pick 2)
- Raspberries
- Carrots
- Strawberries
- Apples
- Coffee
- Greek yogurt
Dinner
Option 1: Teri chicken bowl
- Rice
- Teriyaki chicken thighs
- Broccoli
- Edamame
Option 2: Steak and potato dinner
- Red potatoes
- Steak
- Cucumbers
- Red bell peppers
Option 3: Salmon and pasta
- Salmon
- Spaghetti noodles
- Pesto
- Brussell sprouts
What are your favorite meal ideas from above? Let us know in the comments below!