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