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