 Martial arts is becoming increasingly competitive and more stress is being placed on how well you perform. Keeping your energy levels up for peak performance is not easy. High energy levels are the result of healthy eating and exercise habits. If you don't pay attention to either of these factors, your performance may suffer. Whether you are an Olympic athlete who trains daily or an exerciser fighting the bulge, eating the right foods during and after your workout will improve your performance. Keep it cool with water
Exercise performance is optimal when athletes maintain fluid balance before, during, and after exercise. In addition to drinking generous amounts of fluid in the 24 hours before an exercise session, it is recommended that athletes who train at high intensities or for prolonged periods of time drink 400 to 600 mL (1 to 2 cups) of fluid two to three hours before exercise. If you consume caffeine, alcohol, pop, or sweet or salty foods, you should drink extra water to prevent dehydration, headaches, low energy, and blurred vision.
Basic guidelines for your pre-exercise meal or snack
- Choose foods that are low in fat and fibre, as these tend to be harder on your digestive system and may cause stomach upset.
- Choose foods high in carbohydrate as your body absorbs these quickly.
- Choose foods moderate in protein.
- Choose foods that are familiar to you. Experiment with your food on training days.
- Eat smaller meals one to two hours before exercise time and larger meals about three hours prior to exercise.
Snack ideas to boost energy and exercise
All of the following snacks are a combination of protein and carbohydrate to provide you with energy. Carbohydrates eaten alone tend to give you a quick energy boost lasting only approximately one to two hours. By eating a snack that combines both carbohydrate and protein, you will be providing your body with energy that will last for up to three to four hours. The following is a list of great snacks for energy:
- 15 mL (1 tablespoon) of peanut butter with celery sticks or whole grain crackers
- 55 to 115 mL (one-quarter to half a cup) of trail mix (nuts, raisins, cereal, seeds, soy nuts)
- 30 to?60 mL (2 to 4 tablespoons) of hummus with half a pita to dip
- 1 small wrap or sandwich containing tuna, egg, or lean meat
- 1 to 2 eggs or egg whites with toast
Nutrition and fluids throughout your activity
Beginning at the start of your exercise and throughout the event, you should be drinking approximately 115 mL (half a cup) of fluid every 15 to 20 minutes. It is important to ensure that you do not wait until you feel thirsty. Sports drinks containing carbohydrate are recommended for intense exercise lasting longer than 1 hour. Drink either 115 mL of sport drinks every 10 minutes or 30 to 60 g of carbohydrate per hour of exercise. Some people may prefer to eat a solid or gel rather than drink fluids when running.
Guidelines for your post-exercise meal or snack
In order to provide your body with the nutrition it requires post-exercise, consider the following:
- Drink at least 450 mL (2 cups) of water soon after exercise to rehydrate yourself.
- Replace every kilogram of body weight lost with to litres of water. For example, if Vince Carter lost 2 kg of body weight after a basketball game, he should drink 4 L of water.
- Most athletes finish their activity with depleted glycogen stores and therefore carbohydrate consumption is important.
- Aim to eat a carbohydrate food within the first 30 minutes of finishing your activity and aim for a 3:1 carbohydrate to protein ratio in your next meal.
- With excessive sweating in heat, replace sodium and potassium. The following are appropriate food choices: pizza, pretzels, soups, pickles, cheeses, and meats.
Dietary tips for success
There is no one "miracle food" or supplement that can S.P.L. all of your nutritional needs. Certain foods supply mainly proteins, while other foods contain vitamins and minerals. The key to balancing your diet and enhancing your performance is to combine different foods and to ensure you eat a wide variety of foods before, during, and after your event.
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Fitness and Nutrition 
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