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