'The Karateka's Kitchen' invites readers to consider the concept of sports-specific nutrition, in this instance, the intersection of a recipe book for karatekas and sports performance, recovery, and general well-being. But what is it about the sport of karateurate in 2021—аnd all being non-contact fighters?

Karatekas do not punch their partners or anyone else. The punches are directed responsibly or not delivered at all. With the right coach, karateka at any age, including advanced students, quickly learn to land a good punch. All sports, including martial arts, require the building of muscle and subsequent bone density. This principle applies as equally to women as it does to men. The difference between the two is merely one of degree. So, women of any age who are plagued by degenerative osteoporosis could do well to get their hands in a pair of gloves and get punching. That is karate power! Score more points for the women.

You might be familiar with the term, "no pain, no gain." As a negative reinforcement tool, the saying is as old as the hills. It's false, misleading, and barefaced harmful when used indiscriminately. Pain is the body's primary mechanism for self-preservation. Pain helps us understand what we are doing wrong or what we shouldn't be doing at all. Anyone interested in engaging in sporting activities hardly needs anyone else to tell them that properly padded boxing gloves protect the hands. By the same token, wearing both a chest pad and a crotch guard are essential to protect vital areas. You might also find that a helmet/hogu can give you that extra degree of protection, helping you feel more confident as you engage with the forthcoming occasion, content in the knowledge that your vital organs are protected.

 

The Importance of Sports Nutrition for Karatekas

Nutrition has a direct impact on sports performance, particularly for martial artists, like karatekas. As it turns out, proper nutrition gives an athlete the energy they so desperately need to be successful.

Proper nutrition can make sure that a martial artist improves their strength, endurance, and recovery.

Strength — Karatekas need protein to repair and grow muscle mass. Foods like lean meats, fish, and eggs offer the best sources of high-quality proteins. Plant-based proteins can be found in beans and lentils. Carbohydrates can provide the energy needed to push through any high-intensity workout.

Endurance — Athletes need carbohydrates before and after a workout to top and re-top their muscular glycogen stores. The body loses water and electrolytes (i.e., salt, potassium) through sweat. Sometimes, water just isn't enough, and athletes need some extra help.

Recovery — Proper post-exercise nutrition can speed recovery and reduce the symptoms of exercise-induced muscle damage (aka muscle soreness). Carbohydrates stored in muscle (aka muscle glycogen) play an important part in the recovery process.

 

Key Nutrients for Martial Artists

Karatekas have to not only fuel their bodies the right way in order to recover from intense bouts of training, but they must also make sure they are getting all of the nutrients needed for optimal health. Each nutrient in the five categories below (proteins, carbohydrates, fats, vitamins, and minerals) plays a part in somebody’s ability to maximize their physical potential.

Proteins: Proteins are used for the growth, repair, and recovery of muscle tissues that become damaged during training. The types of foods that contain the necessary proteins for muscle repair include:

Lean meats

Fish

Eggs

Dairy products

Beans/legumes

Carbohydrates: Nearly every type of exercise utilizes the glycogen found in carbohydrates. People need to eat the right blend of carbohydrate-rich foods in order to sustain their energy levels and aid in the repair of damaged tissues. Foods in a karateka’s diet that contain the necessary carbs and fibers include:

Whole grains

Fruits

Vegetables

Beans/legumes

Fats: Fats get a bad rap in some dietary communities, but polyunsaturated fats, like the ones found in avocados and other high-fat fruits, have numerous benefits on the overall bodies of karatekas. The cell walls in the human body are made of fat — and the hypothalamus, which helps to regulate both body temperature and hormone secretions, is also incapable of functioning properly without the proper nutrients. Very similar to avocados, some of the other dietary choices people can make to get their daily recommended servings of fat include:

Polyunsaturated fats

Mono-unsaturated fats

Nuts and seeds

Oily fish

Vitamins: Some vitamins help to regulate the chemical reactions that take place within the human body. Other vitamins are used as building blocks to help form the cells, bones, and hormones inside the human body. Some of the foods that contain the most useful vitamins include:

Citrus fruits (when preparing for intense training, people should avoid unripe, vitamin-C-rich fruits)

Beans and peas

Nuts

Leafy green vegetables

 

Power-Packed Recipes from the Karateka's Kitchen

A karate person, a.k.a. "karateka," needs power-packed food for those particularly brutal 5 a.m. training sessions.

One food that works great for breakfast is oatmeal. For this, all you need is:

• 1 cup rolled oats
• 2 cups water or milk
• A handful of mixed berries
• 1 Tbsp. chia seeds
• Honey to taste

A tasty breakfast choice, oatmeal is a great source of complex carbs that break down in your body over time. This gives you a sustained amount of energy to start your day after a vigorous 5 a.m. goju-ryu training. Additionally, the handful of mixed berries (my choice of berries) give you a good base of vitamins, like vitamin C. The oats themselves also have fiber, which aid in the absorption of the almighty antioxidants. Last, but certainly not least, are chia seeds, which also pack fiber, as well as omega-3.

Another option is a protein shake, which designates itself to a karateka’s diet pretty naturally:

• 1 banana
• 1 cup spinach
• 1 scoop protein powder
• 1 Tbsp. almond or peanut butter
• 1 cup milk, almond milk, or water

Okay, I know already—it doesn't sound very tasty. I mean spinach—one of the things that I literally hid under the table from as a kid? Now I can't stop myself from having it every morning. You can use different vegetables if you want. I used the general option and choice veggies of my preference. If you do decide to still take this route, you'll be getting leafy vegetables first thing in the morning, and this is great to get your engine started with iron, fiber, as well as other vitamins and minerals. Also, you'll have checked off the protein box for one meal of the day since you will be having this after an amazing session.

And now, for good old lunch. There is something amazing that works great at balancing energy levels for me and it's a quinoa salad with mixed vegetables and chickpeas.

For this great option, you will need:

• 1 cup quinoa
• 1 cup mixed vegetables (bell peppers, cucumbers, cherry tomatoes)
• 1/2 cup chickpeas
• Olive oil
• Lemon juice
• Salt
• Paper

Chicken and veggies with brown rice are easy enough to make and require these ingredients:

• 1 chicken breast
• 1 cup mixed vegetables (broccoli, carrots, snap peas)
• 1 cup brown rice

 

Tips for Maintaining a Balanced Diet

If you’re planning on scaling mountains, conquering triathlons, or even embarking on an ambitious home DIY project, you’re going to want adequate fuel in the tank. Knowing what to eat — and how much of it — is half the battle.

Here are a few healthy eating best practices from Champion Team member and registered dietitian Janel Funk, MS:

1. Map out your meals and snacks.
2. Choose from three categories: a lean protein source (chicken, potatoes, and rice, for example), a vegetable (squash, broccoli, or cucumber), and a nutrient-dense fat source (guacamole isn’t extra when you’re at home).

Have your healthy quinoa and remember to maintain an 80/20 ratio of healthy to non-healthy foods. If you reduce your portion sizes, you’ll naturally avoid overeating.

Drinking 2.5 gallons is just as excessive as consuming the same 2.5 gallons of air each day. Ideally, aim for 8 to 10 glasses of water per day.

Though Michael Phelps did manage to achieve gold medal–winning status with one meal, the above recommendations are simply that. They are not some ironclad doctrine that dictates what and how you should eat.

There really isn’t much else to say. You’ll probably be fine as long as it’s labeled vegan- and keto-friendly — even though a stranger probably touched it.

For athletes, sports nutrition is vital, and "The Karateka’s Kitchen" features a host of recipes designed to help you perform at your best. The article explains the importance of getting the right nutrients to boost your energy, shorten your recovery, and generally maintain your health.

The recipes included will show you how to consume the right balance of daily macronutrients—protein, carbohydrates, and fat—to use as fuel for your body during high-intensity training and competition. One of the key gastronomic philosophies in "The Karateka’s Kitchen" is to use less processed, whole foods whenever possible. Food ingredients that are as close to their natural state as possible ensure more preserved vitamins and minerals essential for daily nutrition and post-workout recovery.

Try some of these recipes to help with your athletic training! Some of the combinations are designed with your preparation in mind on a physiological level—for example, protein is key to growing, maintaining, and repairing muscle, and because carbohydrate (preferably complex) is fuel, most recipes contain a balance of either lean protein/fat (with some essential-health fats for good joint health and anti-inflammation remedies) and carbohydrate. These combinations help you get the most out of your food energy.

As always, let me know what you think. Start a conversation toward the end of this article with which recipes you’ve tried that are personal favorites. Give me your opinion and we can collectively learn more from each other’s experiences. Your thoughts may guide others to our favorites and can help me get more out of my own experience and training.

If you’re interested in the gnosis of traditional training with the opportunity to ultimately take your physical fitness to the next level of physical competition, consider one of my karate academy's training programs or secure a trial challenge on hangouts.google.com or Skype on US Eastern Time with Adiga Armory. See if you enjoy it! Come see what it can do for you!