Introduction

Martial arts is a broad term that is used for a variety of different self defence sports. These include karate, kung fu, aikido, kick boxing and judo to name a few. Each art is very individual and involves many different movements, stances and 'fighting' styles, as well as various training and stretching techniques. Anyone involved in this sport should have supple joints and good levels of strength and endurance. Most people benefit from being of muscular build with low body fat levels - although in Judo it may be an advantage to have a heavier build, as weight can be an advantage. The biggest concern with full -contact sports is of course injury, and the various associated results - bruising and even breaks. Martial arts also increases the risk of osteo-arthritis in later life, due to the demands on bones and joints in particular.

Exercise Goals

In addition to improving skills for this sport with an experienced coach, you may wish to boost their endurance, increase strength and encourage fat loss - or gain weight by building lean muscles (see exercise goals section).

Diet

You generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to 'carbohydrate load' a day or so before a competition - to ensure that the body's energy stores are at maximum levels. It is also important to allow plenty of time for meals to digest before a fight or training session.
Carbohydrate for energy - (60% of total calories):

• potatoes
• whole grain pasta
• brown rice
• wholemeal breads
• fruit.

Protein - for muscle repair - (0.6grams to 0.7 per pound of lean bodyweight per day):

• lean meat
• fish
• poultry
• eggs
• legumes
• nuts
• cottage cheese

Essential fats for joint protection and co-ordination

• oily fish
• nuts
• seeds

Water to replace lost fluids through perspiration

• 2 litres per day

Eat every 2 to 3 hours so that you are having 5 to 6 small meals throughout the day. Always use good quality meal replacements if necessary - but for up to 3 of these meals per day only.See the basic nutritionsection for more information.

Supplementation

General suggestions for martial artists include:

• Carbohydrate supplements such as drinks or bars, for energy and carb-loading. Use as needed, both before and after practice or bouts.
• Fluid replacement drinks will help to prevent dehydration and improve endurance. Use before during and after practice or bouts.
• Protein supplements will aid muscle repair, growth and strength. Use to top-up carbohydrate rich meals with protein.
• Creatine monohydrate will enable more explosive bouts of energy. Take 3grams to 10grams per day (see below). After 8 weeks stop for 4 weeks and then recommence the cycle.
• A hi-potency multivitamin and mineral supplement will boost levels of nutrients, especially iron and the B-vitamins, which affect energy levels (see vitamins and minerals). Take 1 to 2 per day.
• Vitamin C with bioflavanoids to speed up the healing of bruises and other injuries. 1 to 3 grams per day.
• Bromelain will speed up the healing process and reduce inflammation after an injury. Take 500mg to 1,500mg 3 times per day.
• Fish oil will keep joints supple and reduce inflammation. Take 1gram to 5 grams per day.
• Glucosamine sulphate will assist knee, shoulder and elbow joint protection. Take 1,500mg per day.

Other supplements

There are many other supplements that can help a player, depending on the requirements of the individual. See the following sections for your personal needs and goals:

Increasing endurance

Losing weight properly

Joint protection in sport

Immune support for athletes

Sports supplements

Sports injuries

Drug Testing Information

None of the above mentioned supplements will cause a positive drug test. Professionals do need to avoid the following:

• Bitter Orange (Citrus auruntium)
• Sida cordifolia
• Androstenodione or Andro (not legally available for OTC sale in the UK).
• Ephedrine or Ephedra (not legally available for OTC sale in the UK).
• Thermogenic / Energy products containing any of the above.

Other useful Information:

Injuries such as pulled muscles and strains are quite common in martial artists and wearing suitable protective padding is as important as warming up / cooling down and stretching procedures.

The remedy arnica can be applied topically as a massage ointment or balm to help heal bruises - provided the skin is unbroken

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.