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