Nutritional Self-Defence
Self-defence isn’t just about mastering physical
techniques and tactics…it starts from the inside, and sensible nutrition is one
of the cornerstones of health and fitness.
The choices we make on food and drink will not only affect how well we
look, feel, and perform, but also how efficiently we train and how quickly we
recover! We need to make sure that we
eat enough of the right sorts of foods, enough of the time.
What to Eat
Each of your meals should consist of:
Ÿ
Protein, preferably from grass-fed meat,
pasture-raised poultry, eggs and wild seafood.
Protein supports muscle strength and recovery, bone
health and an optimal immune system.
Protein is highly satiating so it will help you keep full between
meals. Animal protein is by far and away
the most nutritionally dense form and is generally easily digested by the
body. If you are vegetarian, try to
include eggs and perhaps dairy products such as full-fat yoghurt. You can supply your body with protein derived
from nuts, grains or legumes, but these are less than ideal.
Ÿ
Fats from healthful sources. Primarily grass -fed animal fats, olive oil,
coconut oil, avocado and perhaps nuts or butter. Fats are vital for cell and immune system
health and a great source of energy.
Look to include saturated (a key source of vitamins A, D and K, and
vital for testosterone production) and monounsaturated fats, and avoid large
amounts of the polyunsaturated fats, or unnatural trans-fats that you will
generally find in vegetable oils such as sunflower or canola/rapeseed. Oily fish are an excellent source of fats,
including omega 3 which helps with cardiovascular and brain health.
Ÿ Plenty
of fresh vegetables of different colours and perhaps some fruit. Veggies and fruits are an
exceptional source of vitamins, minerals, antioxidants and the best source of
fibre. Veggies and fruits, especially
veggies, are also a great source of carbohydrates. Cooked veggies or salads are ideal. If you are looking to lose weight or lean
out, limit the fruit you eat to smaller portions because the sugars in fruits
(fructose) can easily lead to weight gain.
Ÿ Starchy
carbohydrates if and when you have been exercising hard. Root vegetables such as sweet or
regular potatoes, and parsnips, have the greatest vitamin and mineral profiles,
but other sources such as rice might also be suitable. Starches will help to replenish your muscles
with energy (glycogen) after intense exercise, especially Krav Maga. As a rule of thumb, the more active you are
with training, the more carbohydrate you will need. However, if you base your diet primarily
around starchy carbs you might notice significant hunger pangs and energy
crashes (mid-morning or afternoon) or hard-to-shift body fat.
Approach with caution or limit:
Ÿ Dairy
products. Milk, cheese,
yogurt and butter can be great sources of protein and fat, but some people do
not tolerate them very well. If possible
select non-homogenised and/or organic, and full-fat milk and dairy foods from
grass fed cows or goats, as these have the best nutritional profile. I would also recommend unpasteurised dairy
products from reputable sources, as these tend to be a rich and beneficial
source of probiotics (friendly bacteria) and are often best tolerated, as well
as being nutrient dense.
Ÿ Grains
and legumes. Whole grain
pasta and soy bean tofu are not ’health foods’.
Grains and legumes (beans, lentils, chickpeas) contain high levels of
proteins (like gluten) and anti-nutrients (phytates) that can irritate and
strip the body of vital minerals.
Additionally, when compared to vegetables or fruits, grains and legumes
are poor sources of vitamins and minerals.
Include these in your diet if you wish, but you might (and most probably
will) see a noticeable improvement in how you look, feel and perform without
them. Ever wondered why bread makes you
feel bloated or baked beans give you wind?
White rice is probably your best option here, because it has been
refined, and it no longer contains significant levels of problematic proteins
or ant-nutrients - but remember it’s only a ‘filler’, and has little
nutritional value!
Ÿ ALL
artificial or processed food and sugars.
These foods will only decrease health and performance,
and often promote fat gain so please try to limit them and save them for ‘special
occasions’. If you do indulge, make sure
the treat is a treat worth having!
Above all else choose the cleanest, best quality food
that you can afford. The money you save
on poor food choices now will cost you your health at a later date, so you will
need to decide what price you put on your health and fitness. It really is a case of paying the farmer now,
or paying the doctor later!
When to Eat
Eat less during the day and more
during the evening. Eat most of your
starchy carbs in the evening, preferably post-exercise. If you exercise intensively during the
morning, you might want to include some starchy carbs in the next meal in order
to top up muscle glycogen. As a very
general rule, if you increase the carbohydrate portion of a meal you
should decrease the fat portion so that you don’t over consume calories
or promote fat gain.
Start the day with a modest
protein and higher fat breakfast such as an omelette cooked up with tomatoes
and peppers or good quality (gluten free) sausages followed by a portion of
berries. Full-fat yoghurt is another
possibility for those who prefer something lighter in the morning.
When you wake your body is in a fat burning state, and
it will continue to burn fat if you fuel yourself with protein and fat. If you fuel your body with carbs, such as
processed breakfast cereals, you will start burning the carbs and will cease
burning fat. Even better, eating a
protein and fat breakfast will keep you feeling more full for longer,
decreasing the risk of mid-morning hunger pangs or energy crashes.
At lunch continue with another modest
protein and higher fat meal, such as a large salad with grilled chicken,
avocado and olive oil or a beef stir-fry with mixed vegetables cooked in plenty
of coconut oil. Like with breakfast, you
should look to include a portion of protein and a serving of healthy fats. This will keep you burning fat for energy and
keep you feeling full. If you have been
exercising during the morning (specifically intense activities such as weight
lifting or high intensity cardio) you might consider including a portion of
starchy carbs to top up muscle glycogen stores.
At dinner finish the
day with another meal of protein and fats, but feel free to include some
starchy carbs now, especially if you have been exercising hard. Good choices for dinner might be steak
(especially rib-eye which has plenty of healthy fat), cabbage and roasted sweet
potato or out-door reared pork chops, mixed veggies and parsnips. As I explained before, you can include grain
sources for carbs but these are less than ideal. If you do, then white rice is probably your
best option.
At the end of your day, (and after a hard night’s Krav
Maga session!) your body will be looking to refuel and repair. Much of this is done during your sleep so it
makes sense to make sure that your evening meal counts.
Snacks
If you need to snack choose a handful of nuts or
berries, carrot sticks, or perhaps a small portion of cooked meats like
ham. Boiled eggs are also a good
choice. Limit snacks if weight loss is a
consideration, and make sure you’re not thirsty. We can register thirst as hunger pangs, so sometimes
just a glass of water or cup of tea might be enough.
Longer Training Sessions and Post-Workout Recovery
Meals
During longer training sessions - think Wednesday and
Thursday nights if you train both beginner and advanced classes - it is
possible that you will run low on muscle glycogen and start to run out of
steam. In this case, consider topping up
with a small snack of either glucose tablets or perhaps some fruit. Sports drinks are also an option, but you
could always make your own by mixing 6 grams (just over a tsp) of glucose
powder to 100ml water or by mixing 50-50 fruit juice and water. It is advisable to start snacking or drinking
within half an hour or so (when you can) as it can take half an hour to
properly absorb glucose that your body will need.
If you train hard or often enough, you might want to
consider a post-workout recovery meal. A
PWO recovery meal is generally a portion of protein that is best consumed soon
after a workout in order to maximise muscle repair and recovery. The recovery meal might be in the form of the
infamous whey protein-shake or perhaps a couple of boiled eggs. Dairy such as full-fat organic yoghurt or milk might also be an option.
Ideally wait around half an hour before consuming
anything. If you are going to be eating
a regular meal soon after training then you might not need a PWO recovery meal.
I’m Al Natrins I have been training Krav Maga with
Bartosz and Russell since 2009. I love
training Krav, it’s an excellent self-defence framework and an excellent way to
stay fit and strong, and of course I get to train with some awesome people.
I’m a qualified fitness instructor at a local gym and
will be a qualified personal trainer in June 2013. I’ve also worked for quite some time for a
well-known supplement and health food shop chain. Health and fitness is a big part of my life,
as is taking the time to help others with health and fitness in their own
lives.
Feel free to send me an email regarding any fitness or
nutrition issues:
aleksandr_ natrins@hotmail.com
For self defence school visit :
http://wwwkravmaga-midlands.com
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