| For a considerable amount of time, nutrition has not | | | | and Alpha-linolenic acid (LNA) which is an Omega-3 |
| played a prominent role in the life of many martial | | | | fatty acid. Both of these fats can be found in various |
| artists, police, and military personnel as a means of | | | | foods that have not been heavily processed.These |
| improving performance. Top athletes are always | | | | two fats are highly sensitive and reactive to heat, |
| looking for an edge. Although the martial arts are | | | | light, and oxygen (i.e. they go bad quickly), and are |
| more of a way of life and a life style than a sport | | | | totally ruined or lost during the processing of our |
| per se, the needs of the martial artist are the same | | | | foods. The reason poly -unsaturated vegetable oils |
| as that of the elite athlete.Mental aspects not | | | | that line the shelves of most super markets can sit |
| withstanding (i.e. mental awareness, strategy, cunning, | | | | there for years on end is because they have been |
| etc.), the need for speed, agility, strength, flexibility, | | | | heated, deodorized, and generally processed to the |
| and the ability to recuperate from tough workouts | | | | point that they are the nutritional equivalent of white |
| (and unforgiving sparing partners) is paramount to the | | | | bread and table sugar. I recommend people avoid |
| success of athletes and martial artists alike. Police and | | | | those oils.Because of all the fat bashing by the |
| military personnel can also have unique requirements | | | | popular media and health professionals who should |
| that require them to perform at peak physical and or | | | | know better, most people have come away thinking |
| psychological levels.Over the past decade our | | | | that all fat is bad and serves no other purpose than |
| knowledge of sports nutrition has evolved into a | | | | to make our hips and stomach wider while ruining our |
| science that has swept the athletic world and has | | | | health. Nothing could be further from the truth. The |
| been partially responsible for the ever increasing | | | | membrane that surrounds every single cell in your |
| numbers of athletes who are pushing the envelope | | | | body, the sheath around nerves, various hormones, |
| of human ability and performance. Although a handful | | | | prostaglandins, and countless other parts of the body |
| of the worlds top martial artists, police, and elite | | | | (especially the brain) depend on the dietary intake of |
| military units have taken advantage of the 'cutting | | | | the right fats.The importance of the essential fatty |
| edge' nutrition being used by top athletes, the | | | | acids for health and performance cannot be |
| majority of these communities has not taken | | | | understated. It is true that certain fats, such as, |
| advantage of the new science of sports nutrition.The | | | | saturated fats, rancid fats, and trans fatty acids |
| advantage of improving one's performance through | | | | (found in margarine, Crisco, and other products), can |
| nutrition and correct supplementation is obvious for | | | | cause numerous health problems from heart disease |
| the athlete, but what about the martial artist? | | | | to cancer and insulin resistance, to name only a few |
| Obviously technique, form, and knowledge of one's | | | | ills of a diet high in the wrong types of fat.However, |
| chosen martial art is essential to the mastery of that | | | | the essential fatty acids (especially the Omega-3 |
| art, but what if the person, regardless of skill level, | | | | fatty acids) are anti-lipolytic (stop fat storage), |
| becomes a little faster, stronger, and able to resist | | | | anti-catabolic (stop the break down of muscle tissue), |
| and repair from injuries and training better?Will they | | | | increase metabolic rate and beta oxidation (burn |
| not be an improved version of their former self? Of | | | | calories/increase fat burning), improve insulin |
| course they will! Proper nutrition can make the martial | | | | sensitivity, reduce the chances of heart diseases, and |
| artist, as it has for so many of today's top athletes, | | | | a whole lot more (3).Though early research told us |
| an improved and potentially more accomplished | | | | that we need a bit more LA (the Omega-6 fatty |
| practitioner of their art, plain and simple. If a | | | | acid) than LNA (the Omega-3 fatty acid) in our diet, |
| policeman is able to stay alert, has more endurance | | | | we find in practice that a diet containing higher |
| or strength, etc., will he/she not have an added | | | | amounts of Omega-3 fatty acids (LNA) gets the |
| advantage to the job? Of course.. The benefits to | | | | best results in health, bodyfat levels, and |
| the soldier are obvious. Bottom line? To not take | | | | performance.The richest source of the Omega-3 |
| advantage of the science of nutrition and | | | | fatty acid LNA is Flax oil, which also contains a small |
| supplementation, is to short change the martial | | | | amount of the Omega-6 oil LA (4). Flax oil can be |
| artists, police, and military personnel.As a trainer for | | | | found in the refrigerated section of any good health |
| many athletes from various sports, police, and, | | | | food store and is derived from the careful processing |
| military personnel, and the author of numerous | | | | of flax seeds (5). As a nutritional consultant to |
| articles on sports nutrition and training, I have come | | | | various athletes, I have used flax oil with many of |
| to a few general guidelines that should be of | | | | the country's top bodybuilders (a group of athletes |
| considerable help and interest to the martial artist, | | | | notoriously fearful of eating fat) to reduce their |
| police, etc. who want to improve both health and | | | | bodyfat levels and improve their performance and |
| performance. Though nutrition is a complex topic, I | | | | health. Two/three tablespoons a day over a salad, |
| have devised a basic guide to the major and minor | | | | taken straight, or in a protein drink does the trick |
| nutrients that should be helpful to the martial artist, | | | | (6).Another major source of Omega-3 fatty acids can |
| police, and athlete alike who are trying to make food | | | | be found in deep water cold fish such as sardines, |
| and nutrient choices. Of course this guide is in no way | | | | mackerel, and salmon (7), and I recommend that |
| total or complete, and many individual differences | | | | people eat two to three servings of these fish per |
| may apply, but as a basic guide to examining these | | | | week. Good sources of LA are unprocessed |
| nutrients, it could give you the edge you have been | | | | vegetable oils such as safflower, sunflower, sesame, |
| looking for.ProteinProteins are made up of amino | | | | and many other oils found in health food stores.Fats |
| acids which are the structural units of the protein | | | | to avoid are highly processed vegetable oils and |
| molecule. There are approximately 20 amino acids. | | | | other processed vegetable products (such as |
| Eight of them are considered 'essential' because the | | | | margarine), rancid fats, and to a lesser degree, |
| human body cannot make them on its own - which is | | | | saturated fats. The key to health and performance is |
| the definition of an essential nutrient. Link a few | | | | a proper balance of essential fatty acids (LNA and |
| amino acids together and you get a peptide. Link a | | | | LA), mono unsaturated oils (found in olive oil, |
| bunch of peptides together and you get a protein. | | | | avocados, etc.), and small amounts of saturated fats |
| The shape of the individual amino acids (and resulting | | | | found in lean meats and other sources combined with |
| proteins) is unique and highly specific, so I won't go | | | | the right carbohydrates and proteins.Vitamins |
| into great detail about it here.Suffice it to say, | | | | MineralsObviously a full description of every vitamin |
| proteins are an essential part of virtually every | | | | and mineral and all their functions would take several |
| function in our body from the muscles, to certain | | | | large text books, so I won't even attempt it here. A |
| hormones, to our immune system(s) and a whole lot | | | | good multi vitamin is an insurance plan to make sure |
| more. In particular, the amino acids known as the | | | | we get all the major vitamins and minerals that for |
| 'branched chain' amino acids (leucine, isoleucine, and | | | | what ever reason we failed to get from our food on |
| valine) and the amino acid L-glutamine are of | | | | any given day.There is not a single cell in our entire |
| particular interest to active people as they are | | | | body that does not require the use, or interaction |
| anti-catabolic (muscle sparing) and immune enhancing, | | | | with, some vitamin, mineral, or biological function that |
| to name only a few functions and benefits of these | | | | is dependent on the above nutrients in adequate |
| particular amino acids.Though the RDA for protein is | | | | amounts. If you think we get all the vitamins and |
| generally sufficient for couch potatoes (with some | | | | minerals we need from our highly processed food |
| debate) the majority of athletes and/or highly active | | | | supply (as some health professionals maintain), then I |
| people will benefit from higher intakes of high quality | | | | have a bridge in Brooklyn I would like to sell you. |
| proteins. Proteins with the highest biological value | | | | Some (but not all) nutritionists and other health |
| (BV) are the proteins that should constitute the | | | | related professionals will often say something like |
| majority of the active person's diet, as they are | | | | 'vitamins supplements just cause expensive urine'.The |
| superior for maintaining positive nitrogen balance, | | | | last time I checked, chemo therapy, heart bypass |
| reducing recuperation time from workouts, improving | | | | operations, and hundreds of other medical |
| immune function, etc.Whey protein concentrate | | | | treatments cost considerably more than the average |
| (WPC) and isolates (WPI) have the highest BV of | | | | multi vitamin. If the intake of vitamins were to |
| any protein, is almost 50% branched chain amino | | | | prevent any major disease in say one out of a |
| acids, and is high in L-glutamine, which is why I | | | | 100,000 people, it would have been worth every |
| recommend several servings a day of WPC/WPI to | | | | cent in my book. In my opinion, the correct use of |
| all the athletes/martial artists/police I work with.There | | | | vitamins, minerals, herbs, essential fatty acids, and |
| are several brands of WPC/WPI on the market. | | | | many other nutritional based compounds, is the best |
| Other high quality proteins such as skinless chicken, | | | | route to optimal health and performance. Any major |
| fish, eggs, soy, and lean red meats, have relatively | | | | brand of multi vitamin from such manufacturers as |
| high BV values and are good proteins. Another point | | | | Twin Lab, Solgar, or Nature's Best, to name only a |
| that is important to know, the higher quality the | | | | few good brands, would be fine.Anti - |
| protein, the less the person has to eat and this | | | | oxidants'Anti-oxidants' and 'free radicals' are the hot |
| allows the person to keep total calories lower by | | | | buzz words these days on television news shows, |
| sticking to these high BV proteins.For a person who is | | | | news paper articles, and magazine features. Though |
| active in the martial arts, has a busy job, and | | | | scientists in the health and nutritional fields have |
| probably does some weight lifting and/or aerobics, an | | | | known about them for decades, they have recently |
| intake of .7 ? .8 grams of protein per pound of lean | | | | been getting a lot of attention by mainstream media |
| body weight is what I have generally recommended. | | | | and more open minded medical |
| For high level bodybuilders and competitive distance | | | | researchers.Anti-oxidants are a special class of |
| athletes, the protein intake will be higher, | | | | vitamins and other non vitamin compounds that |
| approximately 1g of protein per lb /bodyweight being | | | | neutralize free radicals before they can damage cells |
| the most common.In certain situations, amino acid | | | | in our body. What is a free radical? A free radical is a |
| supplementation is useful, but most people will have | | | | highly reactive molecular fragment that has a single |
| no problem getting what they need by eating plenty | | | | unpaired electron. The unpaired electron wants to |
| of high quality protein foods. Low grade, high fat, | | | | ?pair up? with another electron.The free radical will |
| preservative loaded, protein foods such as luncheon | | | | steal this electron from virtually anything it comes in |
| meats, hot dogs, etc., should be avoided for obvious | | | | contact with, including our cells. This reaction, if left |
| reasons.CarbohydratesCarbohydrates are made | | | | unchecked, leads to a free radical chain reaction and |
| primarily of carbon, hydrogen, and oxygen atoms | | | | damage to various parts of the cell depending on |
| that cycle into a ring. They can be 'simple' or | | | | where it takes place. An anti-oxidant can donate an |
| 'complex' depending on the number of rings that are | | | | electron without itself becoming a free radical and |
| hooked together and the way the carbohydrate | | | | thus can break the chain of events leading to an |
| effects blood sugar (1). Though the rings can be | | | | uncontrolled free radical chain reaction (8).Free radical |
| slightly different in shape, their common theme is the | | | | pathology is now believed to be linked to diseases |
| ring structure. Similar to amino acids that make up | | | | such as cancer, heart disease, diabetes, and dozens |
| proteins, when you link the simple units (the sugars) | | | | of other afflictions. Without going into a long (and |
| together you get carbohydrates with different | | | | boring) biochemical explanation, there are many things |
| properties.As most people know, carbohydrates are | | | | that cause free radicals to be released, such as |
| a primary source of energy for the body. The best | | | | smoking, exposure to various toxins found in air, |
| type of carbohydrates to eat are those that are high | | | | food and water, sickness, exercise, and stress in |
| in fiber, vitamins, and minerals.Though foods such as | | | | general.Anti-oxidants such as vitamin E and C and |
| pasta, breads, and white rice are considered 'complex' | | | | other compounds such as selenium, N-acetyl cysteine |
| they are highly processed foods, totally inadequate in | | | | (NAC), and proanthocyanidins (derived from grape |
| fiber, vitamins, and minerals and should not make up | | | | seed extract), to mention a few, will help |
| a high percentage of a persons carbohydrate intake. | | | | recuperation from tough workouts, improve |
| Though these foods are often fortified with certain | | | | immunity, possibly prevent certain diseases, and |
| vitamins, in my opinion this does not truly replace | | | | improve your health in so many different ways it |
| what is lost during processing, not to mention the | | | | would take another article to explain. A good |
| many nutrients that are not replaced.Americans are | | | | anti-oxidant formula made by any one of the brands |
| notoriously low eaters of fiber, and heavily processed | | | | I mentioned previously, should be added to the diet |
| foods mentioned above do nothing to correct this | | | | in addition to the multi- vitamin. Whey proteins can |
| deficit. High fiber carbohydrate foods such as brown | | | | also greatly improve anti oxidants status and is |
| rice, beans, lentils, oatmeal, sweet potatoes, and | | | | recommended.Sports Supplements:The topic of |
| many others, are the preferred carbohydrate foods | | | | sports nutrition supplements, such as: |
| for health, performance, steady blood sugar levels, | | | | androstenedione and other ?andros,? Arginine, |
| and reduced bodyfat levels.Though the high | | | | Colostrum, CLA, Creatine, Ecdysterone, GH |
| carbohydrate/low fat diet is all the rage these days, | | | | Supplements, Ginseng, HMB, Myostatin Inhibitors and |
| it has not been in my experience the optimal diet for | | | | Tribulus, to name just a few, is beyond the scope of |
| the many athletes, martial artists, and ?normal? | | | | this article. Each supplement has its potential uses, |
| people I have worked with (see fats below). Data | | | | dawbacks, doses and other variables that need to be |
| continues to support the fact that high carb low fat | | | | examoned on an indavidual basis. People in the martial |
| diets are not optimal for either health for weight loss. | | | | arts, law enforecement, or military that want to |
| Eating too much of anything, including carbohydrates, | | | | understand these supplements ; whether or not they |
| will make one fat (too bad the makers of non-fat | | | | are worth useing, doses, types, etc., should consider |
| foods fail to tell you this) and cause a host of other | | | | reading my ebook on the topic of sports nutrition |
| ills I don't have the space here to cover.There are | | | | supplements, nutrition, and training called Muscle |
| many researchers, books, and studies using both | | | | Building Nutrition.ConclusionThe above list of foods |
| animals and humans that seriously questions the high | | | | and supplements is in no way complete or the entire |
| carbohydrate/low fat diet as the optimal diet for | | | | picture when it comes to additional ways the martial |
| health and performance. Two grams per pound of | | | | artist, police, and military personnel can improve his or |
| lean bodyweight of carbohydrates is more than | | | | her health, strength, bodyfat levels, and recuperative |
| sufficient to fuel the energy needs of most athletes | | | | abilities. However, the information presented here can |
| if other aspects of their diet is adequate (i.e. correct | | | | make for a foundation of health and performance |
| use and amounts of certain fats and proteins). And, | | | | that could add a considerable edge for those who |
| as mentioned previously, the source of those | | | | seeks it.(1)The way a carbohydrate effects blood |
| carbohydrates is of paramount importance.FatsThe | | | | sugar after it is eaten is known as the glycemic |
| very word sends a shiver down the back of the | | | | response. The glycemic index (GI) is a list of foods |
| leanest person. There is not a more misunderstood | | | | and how they effect blood sugar. Some foods we |
| nutrient in all of nutrition than fats. Many people know | | | | think of as 'complex' actually raise blood sugar much |
| there are big differences in how various | | | | faster than many foods we think of as 'simple'.(2) |
| carbohydrates effect the body and some people | | | | The health problems related to fats is are far more |
| even know that different proteins have different | | | | complex than most people appreciate. The pathology |
| properties, but 'a fat is a fat, no'? is what the | | | | of disease(s) caused by high fat intakes of the |
| majority of people would say if you asked them | | | | wrong types of fat is a complex interaction between |
| about this much maligned nutrient.Fats have just as | | | | certain fats, carbohydrates, a lack of certain vitamins |
| many biochemical differences in the human body as | | | | and other nutrients, free radical/anti-oxidant |
| do carbohydrates and proteins, and thus have just as | | | | mechanisms, and other factors that are poorly |
| many different effects on the body that range from | | | | understood.(3) For more information on the many |
| very good to very bad. It really depends on the type | | | | benefits of the essential fatty acids and to find out |
| and amount of fat(s) we eat(2). Americans tend to | | | | more information about fats and health in general, |
| get their dietary fats from saturated fats, rancid | | | | read ?Fats the Heal fats that Kill? by Dr. Udo Erasmus |
| fats, and highly processed fats ( which contain by | | | | published by Alive books.(4) LNA and LA are in a 4:1 |
| products such as trans fatty acids), thus giving fats a | | | | ratio in flax oil.(5) Like fresh eggs, milk, meat, etc, all |
| bad name.As mentioned earlier, an essential nutrient is | | | | fresh unprocessed oils will spoil (go rancid) if not |
| anything the human body cannot manufacture on its | | | | refrigerated constantly and eaten shortly after |
| own and must be obtained from the diet, or the | | | | opening the bottle.(6) All highly unsaturated oils, |
| person will become sick and/or perish if the nutritional | | | | including flax, should NEVER be used to cook with as |
| deficit is not corrected. We know there are a | | | | this will change the structure of theses oils making |
| multitude of vitamins and minerals, eight amino acids, | | | | them toxic and of little use for the purpose they are |
| and two types of fats that are considered essential | | | | intended for.(7) The 'fish oils' DHA and EPA can be |
| nutrients for life itself to continue.You should be | | | | formed in the human body from LNA by desaturase |
| aware that there is no such thing as an essential | | | | enzymes.(8) It is important to note that free radical |
| carbohydrate, but that's a whole other story. The | | | | reactions are a normal and essential part of |
| two fats that are known to be essential to health | | | | metabolism. It is the uncontrolled free radical chain |
| are Linoleic acid (LA) which is an Omega-6 fatty acid | | | | reactions that we are concerned with. |