This is an excerpt from a book I’m currently writing directed at martial artists, specifically those who practice stand up styles such as karate or tae kwon do.
Proteins: as a martial artist, typically you need 45-65% of your diet to be proteins. We get protein from meat & fish, cheese, eggs, beans, bread, hummus, nuts and seeds.
We need protein for muscle strength. It helps with having powerful kicks and jabs! But it also helps with flexibility, mobility, and increased stamina. As we age, our muscles lose their elasticity. So, increased protein will help with this. If you are recovering from an injury, increasing your protein levels will help you recover faster. The suggested serving of protein is 0.5 and 0.8 grams of protein per half a kilo of body mass. For example, a 70-kilogram person would need between 75 and 120 grams of protein. There are calculators online that can help you convert pounds to kilograms. As a general rule of thumb, if you are preparing for a test, you will want to get closer to the 0.8 grams of protein. The added protein will help prepare you for it.
A supplement called collagen is a protein that helps with martial arts as well. While you can get this from a powder, studies have shown that the most effective way to get it is from a liquid, which is available from a private label company.
Another way to get protein is from whey, which is available at most major grocery stores, as well as online companies. It is wise to note: be careful not to get to much protein as it can lead to your body converting it to fat and it can lead to weight gain.
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