Food and Karate 

We want our students to benefit not only from the Karate trsining, but also to live a good healthy lifestyle in a world where JUNK FOOD prevails .

Healthy living is a way of life that involves making choices that are good for your body and mind. It can include eating well, exercising regularly, and managing stress

Food and the body go hand in hand when it comes to the body performing 100%. You cannot expect the body to perform like a sports car when you throwing contaminated petrol into the engine..

We are NO different . 

A healthy diet is important for karate practitioners because it helps maintain energy levels and supports muscle repair. Athletes should also stay hydrated by drinking enough fluids before, during, and after exercise. 

Fueling Your Karate

To achieve your training goals, it is essential that you eat right so that in every karate session you have energy, and this you get with the best range of fruit, vegetables, and carbs.

By paying attention to your diet and increasing the absorption of vitamins and minerals you will be able to train longer and harder, reduce soreness after exercise and decrease the damage of tissue and joints.

Carbohydrates

Karate training can be an intensive and strenuous and you will require the energy needed during prolonged exercise. High carbohydrate diet will increase performance, stamina and good health. 

The body stores carbohydrates as glycogen in the muscles and liver, providing energy within the body. 

When the body begins to sweat, these stores are depleted. 

To maximize the release of energy from carbohydrates, B vitamins must be present in the diet. They help metabolize protein, carbohydrates and fat and maintain a healthy immune system.

B vitamins work together in the body and are present in many of the same foods.

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NUTRIENTS ARE LOST DURING TRAINING?

Minerals are lost during exercise through sweat.  A balance of minerals is imperative for muscle function and healthy bones.

Sodium and Potassium A correct balance of these two minerals is needed to regulate the flow of water in the cells. They also prevent muscle spasm by enhancing muscle and nerve function.

Calcium, Magnesium, and Phosphorus

They are essential for strong bones and helps muscles contract and relax efficiently.

Magnesium is lost through sweat, it is important to replenish sources to prevent muscle spasms. 

Iron – Replaces red blood cells that are damaged during exercise. Iron from red meats is more easily absorbed than vegetarian options. 

Chromium  – This is important in carbohydrate metabolism and helps regulate sugar levels in the blood lost during exercise. Chromium can also help reduce sugar cravings.

Silicon – Is involved in the formation of bones and connective tissues and can be found in virtually every tissue in the body.

Vitamin C – Keeps connective tissues, teeth, bones and blood vessels healthy and keeps the immune system functioning and helps iron absorption.

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Ideally, the best sources of all these requirements are from fresh foods.

While it preferable to not rely on supplements for dietary requirements, a multi-vitamin and when necessary calcium and magnesium, will benefit your fitness program.

Always remember, food is fuel!

Body Boosters

• Take a high strength multi-vitamin including minerals and vitamins B, C and E. Increase mineral intake when exercising excessively/continually.
• Add spirulina into the diet as it’s high in protein and helps stabilize blood sugar levels and increase the body’s energy.
• 2 tablespoons of flax seed oil per day will boost metabolism, increase energy in body and aid weight loss.
• Eat raw vegetables where possible as many B vitamins are lost during the cooking process.
• Drink freshly squeezed vegetable/fruit juices.
• Add nuts and seeds to salads, muesli, stir-fries, and yogurt.
• Eat organic produce to maximize nutrient intake from the soil.
• Add wheat germ to protein shakes and smoothies.
• Eat complex carbohydrates such as brown rice and pasta and wholegrain bread and cereals. Avoid white products.
• Limit alcohol intake as this depletes the body of vitamins, minerals, and energy.
• Avoid coffee with meals as it inhibits the absorption of carbohydrates and protein.

Contact Seiwa Kai  Cape Town and  train the correct way

Eating Right