Diet For Contact Sports
Diet For Contact Sports ? In this post we explain the keys to a diet for contact sports, so you can optimize your performance. The physical and psychological preparation of these athletes is crucial because they are subjected to great efforts, impacts and emotional stress.
In close combat, you try to avoid or neutralize the opponent’s techniques. In order to hit him or impose superiority and obtain victory. Therefore, agility is a quality to work in training.
As in these sports competes for pesos, first of all we must define what strategic weight the athlete must reach. To plan ahead if he must lose weight or gain it in a healthy way and improve his absolute performance.
We recommend that you do not try to lose weight suddenly with restriction of liquids, diuretics or skipping meals, as it will generate a rebound effect. It is estimated that in these athletes the energy expenditure at rest is reduced by 14%.
It is known that dehydration leads to a greater perception of fatigue and less ability to concentrate. In these sports it is very important to know how to “read” the technique that the opponent is going to use to be able to face it.
With dehydration, the blood is more concentrated, the sugar is triggered and insulin is activated. Which generates a drop in sugar and an increase in inflammatory processes, favoring injuries.
The diet for contact sports should take into account that there are no prolonged fasts and that the protein load is sufficient to cover the thickening of the muscle fiber. Act as a substrate in the production of enzymes and hormones and improve the ability to coordinate and concentrate .
Make 5 meals a day to boost performance and endurance. The main meal 2-3 hours before training or competition and snacks one hour before, to ensure adequate blood glucose and insulin.
To maximize your performance, consume low glycemic index carbohydrates such as oats, brown rice, quinoa, wholemeal pasta, artisan bread. It includes lean protein and favorable fat in that meal, according to the rule of the dish.
Avoid simple carbohydrates that come from refined flours or sugars because they activate insulin. Fat storage and inflammation so it increases the risk of injury.
The proteins of animal origin provide the essential amino acids (phenylalanine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and valine – and only for children: arginine, histidine -). But proteins of vegetable origin must be included as legumes, fruits dry and derived from soy, because throughout the day complement their amino acids and have less saturated fat and cholesterol.
Consume moderately fried and fat in your diet for contact sports. As they are digested slowly and can create a feeling of heaviness or indigestion during combat. Foods high in fiber can cause gas or gastrointestinal discomfort, so avoid them.
In sports such as boxing, full contact or kick boxing, the upper limbs are used in all actions. While the lower limbs and the trunk stabilize the balance and support those actions.
The boxing diet has an aerobic base that provides resistance, but should facilitate the anaerobic moments or phases of combat. Both lactic and alactic to maintain the necessary strength, speed and flexibility and an adequate capacity for recovery.
According to the AMBC (American Boxing Confederation) boxers must ingest 4000-6000 Kcal daily (65-70 Kcal / Kg). The caloric distribution of the macronutrients is 16-18% proteins; 30% fat and 50-55 carbohydrates. Some 2-5 g of protein per kg of weight are estimated.
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The diet for martial arts has to take into account that the fighting is very short and intense. The main fuel in a combat are sugars or carbohydrates, so the diet for contact sports must provide before and after combat hydrates combined with proteins and favorable fats.
In the championships or in your trainings, take sports drink with fructose in the breaks, to maintain the performance and replenish liquids and electrolytes, especially in hot environments.
For a fast and effective recovery you must recharge glycogen stores, promote muscle growth and repair, and rehydrate.
To increase strength and muscle size, choose foods with high caloric density such as sandwich (cheese, ham, tuna, chicken, egg), fruit salad with yogurt, rice with milk semi, cereal bars (preferably they also provide protein) or liquid recovery supplements. Check the infographic for other snack options for athletes .
Diet for contact sports. Snacks for athletes. Midmorning and snacks to activate performance
The nutritional requirements are not the same for all athletes, martial arts involve a lot of physical exhaustion. Therefore, you must adjust your diet for contact sports and thus boost your performance.
Use a recovery drink with carbohydrates and hydrolyzed protein in 4: 1 ratio (1 g HC / kg and 0.2 g protein / kg), to regenerate muscle glycogen and muscle micro-rotations.
To regenerate muscle fibers and tissue damage, take Enerzona Maqui Rx daily . It is a cellular protector against oxidative damage. Take one capsule in the morning with a glass of water.
Includes whey protein enriched in BCA (Leucine, isoleucine and valine) after the power trainings to activate muscle development. The effective dose varies between 5-20 g / day.
The creatine facilitates the synthesis of phosphocreatine , which is the primary energy source of strength sports (along with ATP and muscle glycogen). The more power and speed you need for your sport, the more dependence on them you will have. Shortens recovery time and increases body mass due to fluid retention. The effective dose is 3 g / day (before the high intensity activity).
You must take care of your protein intake since creatine phosphate is synthesized from 3 amino acids (protein components). But if you consume an excess without sufficient total energy, proteins are used as fuel (generating undesirable waste products) instead of creating new structures and substances such as creatine. This is found naturally in meat and fish. Sometimes Sports Nutritionists recommend supplementation because it is estimated that the body can produce only 1 gram daily.
In these sports, it is important to keep the joints and tendons in good condition. Collagen, hyaluronic acid, magnesium or antioxidants will help you take care of these structures.
If you are vegetarian, vitamin B12 may be compromised, if you have any type of allergy or intolerance or avoid any food because you feel bad, it is necessary to consult with your Nutritionist and discard through analytical the presence of some altered parameter.
If you are a professional athlete or you train three or more days a week, the importance of the diet increases, get in the hands of our Sports Nutritionists to customize your diet for contact sports.
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