For a considerable
amount of time, nutrition has not played a prominent role in the
life of many martial artists, police, and military personnel as
a means of improving performance. Top athletes are always looking
for an edge. Although the martial arts are more of a way of life
and a life style than a sport per se, the needs of the martial
artist are the same as that of the elite athlete. Mental aspects
not withstanding (i.e. mental awareness, strategy, cunning, etc.),
the need for speed, agility, strength, flexibility, and the ability
to recuperate from tough workouts (and unforgiving sparing partners)
is paramount to the success of athletes and martial artists alike.
Police and military personnel can also have unique requirements
that require them to perform at peak physical and or psychological
levels.
Over the past
decade our knowledge of sports nutrition has evolved into a science
that has swept the athletic world and has been partially responsible
for the ever increasing numbers of athletes who are pushing the
envelope of human ability and performance. Although a handful
of the worlds top martial artists, police, and elite military
units have taken advantage of the “cutting edge” nutrition
being used by top athletes, the majority of these communities
has not taken advantage of the new science of sports nutrition.
The advantage
of improving one’s performance through nutrition and correct
supplementation is obvious for the athlete, but what about the
martial artist? Obviously technique, form, and knowledge of one’s
chosen martial art is essential to the mastery of that art, but
what if the person, regardless of skill level, becomes a little
faster, stronger, and able to resist and repair from injuries
and training better?
Will they
not be an improved version of their former self? Of course they
will! Proper nutrition can make the martial artist, as it has
for so many of today’s top athletes, an improved and potentially
more accomplished practitioner of their art, plain and simple.
If a policeman is able to stay alert, has more endurance or strength,
etc., will he/she not have an added advantage to the job? Of course..
The benefits to the soldier are obvious. Bottom line? To not take
advantage of the science of nutrition and supplementation, is
to short change the martial artists, police, and military personnel.
As a trainer
for many athletes from various sports, police, and ,military personnel,
and the author of numerous articles on sports nutrition and training,
I have come to a few general guidelines that should be of considerable
help and interest to the martial artist, police, etc. who want
to improve both health and performance. Though nutrition is a
complex topic, I have devised a basic guide to the major and minor
nutrients that should be helpful to the martial artist, police,
and athlete alike who are trying to make food and nutrient choices.
Of course this guide is in no way total or complete, and many
individual differences may apply, but as a basic guide to examining
these nutrients, it could give you the edge you have been looking
for.
Protein
Proteins are
made up of amino acids which are the structural units of the protein
molecule. There are approximately 20 amino acids. Eight of them
are considered “essential” because the human body
cannot make them on its own - which is the definition of an essential
nutrient. Link a few amino acids together and you get a peptide.
Link a bunch of peptides together and you get a protein. The shape
of the individual amino acids (and resulting proteins) is unique
and highly specific, so I won’t go into great detail about
it here. Suffice it to say, proteins are an essential part of
virtually every function in our body from the muscles, to certain
hormones, to our immune system(s) and a whole lot more. In particular,
the amino acids known as the “branched chain” amino
acids (leucine, isoleucine, and valine) and the amino acid L-glutamine
are of particular interest to active people as they are anti-catabolic
(muscle sparing) and immune enhancing, to name only a few functions
and benefits of these particular amino acids.
Though the
RDA for protein is generally sufficient for couch potatoes (with
some debate) the majority of athletes and/or highly active people
will benefit from higher intakes of high quality proteins. Proteins
with the highest biological value (BV) are the proteins that should
constitute the majority of the active person’s diet, as
they are superior for maintaining positive nitrogen balance, reducing
recuperation time from workouts, improving immune function, etc.
Whey protein concentrate (WPC) and isolates (WPI) have the highest
BV of any protein, is almost 50% branched chain amino acids, and
is high in L-glutamine, which is why I recommend several servings
a day of WPC/WPI to all the athletes/martial artists/police I
work with.
There are
several brands of WPC/WPI on the market. Other high quality proteins
such as skinless chicken, fish, eggs, soy, and lean red meats,
have relatively high BV values and are good proteins. Another
point that is important to know, the higher quality the protein,
the less the person has to eat and this allows the person to keep
total calories lower by sticking to these high BV proteins.
For a person
who is active in the martial arts, has a busy job, and probably
does some weight lifting and/or aerobics, an intake of .7 –
.8 grams of protein per pound of lean body weight is what I have
generally recommended. For high level bodybuilders and competitive
distance athletes, the protein intake will be higher, approximately
1g of protein per lb /bodyweight being the most common. In certain
situations, amino acid supplementation is useful, but most people
will have no problem getting what they need by eating plenty of
high quality protein foods. Low grade, high fat, preservative
loaded, protein foods such as luncheon meats, hot dogs, etc.,
should be avoided for obvious reasons.
Carbohydrates
Carbohydrates
are made primarily of carbon, hydrogen, and oxygen atoms that
cycle into a ring. They can be “simple” or “complex”
depending on the number of rings that are hooked together and
the way the carbohydrate effects blood sugar (1). Though the rings
can be slightly different in shape, their common theme is the
ring structure. Similar to amino acids that make up proteins,
when you link the simple units (the sugars) together you get carbohydrates
with different properties. As most people know, carbohydrates
are a primary source of energy for the body. The best type of
carbohydrates to eat are those that are high in fiber, vitamins,
and minerals.
Though foods
such as pasta, breads, and white rice are considered “complex”
they are highly processed foods, totally inadequate in fiber,
vitamins, and minerals and should not make up a high percentage
of a persons carbohydrate intake. Though these foods are often
fortified with certain vitamins, in my opinion this does not truly
replace what is lost during processing, not to mention the many
nutrients that are not replaced. Americans are notoriously low
eaters of fiber, and heavily processed foods mentioned above do
nothing to correct this deficit. High fiber carbohydrate foods
such as brown rice, beans, lentils, oatmeal, sweet potatoes, and
many others, are the preferred carbohydrate foods for health,
performance, steady blood sugar levels, and reduced bodyfat levels.
Though the
high carbohydrate/low fat diet is all the rage these days, it
has not been in my experience the optimal diet for the many athletes,
martial artists, and “normal” people I have worked
with (see fats below). Data continues to support the fact that
high carb low fat diets are not optimal for either health for
weight loss. Eating too much of anything, including carbohydrates,
will make one fat (too bad the makers of non-fat foods fail to
tell you this) and cause a host of other ills I don't have the
space here to cover. There are many researchers, books, and studies
using both animals and humans that seriously questions the high
carbohydrate/low fat diet as the optimal diet for health and performance.
Two grams per pound of lean bodyweight of carbohydrates is more
than sufficient to fuel the energy needs of most athletes if other
aspects of their diet is adequate (i.e. correct use and amounts
of certain fats and proteins). And, as mentioned previously, the
source of those carbohydrates is of paramount importance.
Fats
The very word
sends a shiver down the back of the leanest person. There is not
a more misunderstood nutrient in all of nutrition than fats. Many
people know there are big differences in how various carbohydrates
effect the body and some people even know that different proteins
have different properties, but “a fat is a fat, no?”
is what the majority of people would say if you asked them about
this much maligned nutrient. Fats have just as many biochemical
differences in the human body as do carbohydrates and proteins,
and thus have just as many different effects on the body that
range from very good to very bad. It really depends on the type
and amount of fat(s) we eat(2). Americans tend to get their dietary
fats from saturated fats, rancid fats, and highly processed fats
( which contain by products such as trans fatty acids) , thus
giving fats a bad name.
As mentioned
earlier, an essential nutrient is anything the human body cannot
manufacture on its own and must be obtained from the diet, or
the person will become sick and/or perish if the nutritional deficit
is not corrected. We know there are a multitude of vitamins and
minerals, eight amino acids, and two types of fats that are considered
essential nutrients for life itself to continue. You should be
aware that there is no such thing as an essential carbohydrate,
but that's a whole other story. The two fats that are known to
be essential to health are Linoleic acid (LA) which is an Omega-6
fatty acid and Alpha-linolenic acid (LNA) which is an Omega-3
fatty acid. Both of these fats can be found in various foods that
have not been heavily processed.
These two
fats are highly sensitive and reactive to heat, light, and oxygen
(i.e. they go bad quickly) , and are totally ruined or lost during
the processing of our foods. The reason poly -unsaturated vegetable
oils that line the shelves of most super markets can sit there
for years on end is because they have been heated, deodorized,
and generally processed to the point that they are the nutritional
equivalent of white bread and table sugar. I recommend people
avoid those oils.
Because of
all the fat bashing by the popular media and health professionals
who should know better, most people have come away thinking that
all fat is bad and serves no other purpose than to make our hips
and stomach wider while ruining our health. Nothing could be further
from the truth. The membrane that surrounds every single cell
in your body, the sheath around nerves, various hormones, prostaglandins,
and countless other parts of the body (especially the brain) depend
on the dietary intake of the right fats.
The importance
of the essential fatty acids for health and performance cannot
be understated. It is true that certain fats, such as, saturated
fats, rancid fats, and trans fatty acids (found in margarine,
Crisco, and other products) , can cause numerous health problems
from heart disease to cancer and insulin resistance, to name only
a few ills of a diet high in the wrong types of fat. However,
the essential fatty acids (especially the Omega-3 fatty acids)
are anti-lipolytic (stop fat storage), anti-catabolic (stop the
break down of muscle tissue), increase metabolic rate and beta
oxidation (burn calories/increase fat burning), improve insulin
sensitivity, reduce the chances of heart diseases, and a whole
lot more (3).
Though early
research told us that we need a bit more LA (the Omega-6 fatty
acid) than LNA (the Omega-3 fatty acid) in our diet, we find in
practice that a diet containing higher amounts of Omega-3 fatty
acids (LNA) gets the best results in health, bodyfat levels, and
performance. The richest source of the Omega-3 fatty acid LNA
is Flax oil, which also contains a small amount of the Omega-6
oil LA (4). Flax oil can be found in the refrigerated section
of any good health food store and is derived from the careful
processing of flax seeds (5). As a nutritional consultant to various
athletes, I have used flax oil with many of the country’s
top bodybuilders (a group of athletes notoriously fearful of eating
fat) to reduce their bodyfat levels and improve their performance
and health. Two–three tablespoons a day over a salad, taken
straight, or in a protein drink does the trick (6). Another major
source of Omega-3 fatty acids can be found in deep water cold
fish such as sardines, mackerel, and salmon (7), and I recommend
that people eat two to three servings of these fish per week.
Good sources of LA are unprocessed vegetable oils such as safflower,
sunflower, sesame, and many other oils found in health food stores.
Fats to avoid
are highly processed vegetable oils and other processed vegetable
products (such as margarine), rancid fats, and to a lesser degree,
saturated fats. The key to health and performance is a proper
balance of essential fatty acids (LNA and LA), mono unsaturated
oils (found in olive oil, avocados, etc.), and small amounts of
saturated fats found in lean meats and other sources combined
with the right carbohydrates and proteins.
Vitamins/Minerals
Obviously
a full description of every vitamin and mineral and all their
functions would take several large text books, so I won’t
even attempt it here. A good multi vitamin is an insurance plan
to make sure we get all the major vitamins and minerals that for
what ever reason we failed to get from our food on any given day.
There is not a single cell in our entire body that does not require
the use, or interaction with, some vitamin, mineral, or biological
function that is dependent on the above nutrients in adequate
amounts. If you think we get all the vitamins and minerals we
need from our highly processed food supply (as some health professionals
maintain), than I have a bridge in Brooklyn I would like to sell
you. Some (but not all) nutritionists and other health related
professionals will often say something like “vitamins supplements
just cause expensive urine.”
The last time
I checked, chemo therapy, heart bypass operations, and hundreds
of other medical treatments cost considerably more than the average
multi vitamin. If the intake of vitamins were to prevent any major
disease in say one out of a 100,000 people, it would have been
worth every cent in my book. In my opinion, the correct use of
vitamins, minerals, herbs, essential fatty acids, and many other
nutritional based compounds, is the best route to optimal health
and performance. Any major brand of multi vitamin from such manufacturers
as Twin Lab, Solgar, or Nature’s Best, to name only a few
good brands, would be fine.
Anti - oxidants
“Anti-oxidants”
and “free radicals” are the hot buzz words these days
on television news shows, news paper articles, and magazine features.
Though scientists in the health and nutritional fields have known
about them for decades, they have recently been getting a lot
of attention by mainstream media and more open minded medical
researchers. Anti-oxidants are a special class of vitamins and
other non vitamin compounds that neutralize free radicals before
they can damage cells in our body. What is a free radical? A free
radical is a highly reactive molecular fragment that has a single
unpaired electron. The unpaired electron wants to “pair
up” with another electron.
The free radical
will steal this electron from virtually anything it comes in contact
with, including our cells. This reaction, if left unchecked, leads
to a free radical chain reaction and damage to various parts of
the cell depending on where it takes place. An anti-oxidant can
donate an electron without itself becoming a free radical and
thus can break the chain of events leading to an uncontrolled
free radical chain reaction (8). Free radical pathology is now
believed to be linked to diseases such as cancer, heart disease,
diabetes, and dozens of other afflictions. Without going into
a long (and boring) biochemical explanation, there are many things
that cause free radicals to be released, such as smoking, exposure
to various toxins found in air, food and water, sickness, exercise,
and stress in general.
Anti-oxidants
such as vitamin E and C and other compounds such as selenium,
N-acetyl cysteine (NAC), and proanthocyanidins (derived from grape
seed extract), to mention a few, will help recuperation from tough
workouts, improve immunity, possibly prevent certain diseases,
and improve your health in so many different ways it would take
another article to explain. A good anti-oxidant formula made by
any one of the brands I mentioned previously, should be added
to the diet in addition to the multi- vitamin. Whey proteins can
also greatly improve anti oxidants status and is recommended.
Sports Supplements:
The topic of sports nutrition supplements, such as: androstenedione
and other “andros,” Arginine, Colostrum, CLA, Creatine,
Ecdysterone, GH Supplements, Ginseng, HMB, Myostatin Inhibitors
and Tribulus, to name just a few, is beyond the scope of this
article. Each supplement has its potential uses, dawbacks, doses
and other variables that need to be examoned on an indavidual
basis. People in the martial arts, law enforecement, or military
that want to understand these supplements ; whether or not they
are worth useing, doses, types, etc., should consider reading
my ebook on the topic of sports nutrition supplements, nutrition,
and training called Muscle Building Nutrition at: http://www.MuscleBulidingNutrition.com
Conclusion
The above
list of foods and supplements is in no way complete or the entire
picture when it comes to additional ways the martial artist, police,
and military personnel can improve his or her health, strength,
bodyfat levels, and recuperative abilities. However, the information
presented here can make for a foundation of health and performance
that could add a considerable edge for those who seeks it.
(1)The way a carbohydrate effects blood sugar
after it is eaten is known as the glycemic response. The glycemic
index (GI) is a list of foods and how they effect blood sugar.
Some foods we think of as “complex” actually raise
blood sugar much faster than many foods we think of as “simple.”
(2) The health problems related to fats is are
far more complex than most people appreciate. The pathology of
disease(s) caused by high fat intakes of the wrong types of fat
is a complex interaction between certain fats, carbohydrates,
a lack of certain vitamins and other nutrients, free radical/anti-oxidant
mechanisms, and other factors that are poorly understood.
(3) For more information on the many benefits
of the essential fatty acids and to find out more information
about fats and health in general, read “Fats the Heal fats
that Kill” by Dr. Udo Erasmus published by Alive books.
(4) LNA and LA are in a 4:1 ratio in flax oil.
(5) Like fresh eggs, milk, meat, etc, all fresh
unprocessed oils will spoil (go rancid) if not refrigerated constantly
and eaten shortly after opening the bottle.
(6) All highly unsaturated oils, including flax,
should NEVER be used to cook with as this will change the structure
of theses oils making them toxic and of little use for the purpose
they are intended for.
(7) The “fish oils” DHA and EPA can
be formed in the human body from LNA by desaturase enzymes.
(8) It is important to note that free radical
reactions are a normal and essential part of metabolism. It is
the uncontrolled free radical chain reactions that we are concerned
with.
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer
for various health/fitness, medical, and bodybuilding publications.
His articles relating to nutrition, supplements, weight loss,
exercise and medicine can be found in such publications as Lets
Live, Muscle Media 2000, MuscleMag International, The Life Extension
Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only,
Body International, Power, Oxygen, Penthouse, Women’s World
and The Townsend Letter For Doctors.
He is the
author of Priming The Anabolic Environment and Weight Loss Nutrients
Revealed. He is the Consulting Sports Nutrition Editor and a monthly
columnist for Physical magazine and an Editor at Large for Power
magazine. Will graduated from Harvard University with a concentration
in the natural sciences, and is a consultant to major supplement,
dairy, and pharmaceutical companies.
He has been
co author of several studies relating to sports nutrition and
health found in peer reviewed academic journals, as well as having
commentary published in JAMA. He runs the highly popular web site
BrinkZone.com which is strategically positioned to fulfill the
needs and interests of people with diverse backgrounds and knowledge.
The BrinkZone site has a following with many sports nutrition
enthusiasts, athletes, fitness professionals, scientists, medical
doctors, nutritionists, and interested lay people. William has
been invited to lecture on the benefits of weight training and
nutrition at conventions and symposiums around the U.S. and Canada,
and has appeared on numerous radio and television programs.
William has
worked with athletes ranging from professional bodybuilders, golfers,
fitness contestants, to police and military personnel.
Recommended Reading By Will Brink. Click On The
book covers below for more information:
He can be contacted at: PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com
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