"Diet & Nutrition"

by Richard Callaghan

This article presents an overview of basic diet and nutrition, which is critical for normal body function. As everyone is unique, and may have different dietary considerations, I encourage you to do further research in order for you to obtain the best diet for your own individual needs. However as a general overview the following information is sufficient to get you pointed in the right direction.

The food we eat gives our bodies the fuel we need to go about our daily activities. If we use good quality fuel we can perform more efficiently. Often when we feel tired and lethargic it can be related to not eating properly. Because karate is a physically demanding activity we must ensure we eat well in order to perform at our best. Whether you are a karate student who simply wants to have more energy and feel better or an elite athlete who wishes to improve performance, everyone can benefit from good diet and nutrition.

Carbohydrates - Simple (Sugars) and Complex (Starches). Eat small amounts of simple and large amounts of complex carbohydrates. They are a good energy source and our muscle cells preferred form of fuel.

Fats - Eat only small amounts of fats. We must still have some in our diet as they are essential for certain body functions. The Australian Recommended Dietary Intake of fat is 50 grams per day for men and 65 grams per day for women.

Protein - Eat in moderate amounts. Protein is essential for growth and development as well as repair and maintenance. The average sports person should aim for 1 gram of protein per day per kilogram of body weight.

Vitamins and Minerals - These are only required in small amounts. The Australian diet is such that vitamin and mineral supplements are not usually needed. Vitamins and minerals come from the food we eat and are required for proper body function. In the case of vitamins there are 13 that we know about and potentially hundreds more that we do not. This is why it is important to eat a good variety of food. Often it is not a case of what is going in, rather what is not, and therefore what you are missing out on.

Fibre - Fibre is important to help reduce the risk of obesity, heart disease and bowel cancer. It can also reduce blood fat levels and improve blood pressure. The Australian Recommended Dietary Intake of fibre is 30 grams per day.

Water - Water is very important and often forgotten about. We are made up of approximately 65% water. Again it is essential for our body to function properly. We should drink 1.5 to 2.5 litres of water per day. This amount will increase with warmer weather and with exercise.

DIETARY GUIDELINES

• Enjoy a wide variety of nutritious foods. (About 20 varieties per day).
• Eat plenty of bread and cereals (preferably wholegrain).
• Eat plenty of fruit and vegetables (include legumes. Beans, chick peas, etc)
• Diet should be low in fat (especially saturated or animal fats).
• Balance physical activity with food intake.
• Limit alcohol intake.
• Eat only moderate amounts of sugar and foods with added sugar.
• Use salt sparingly and choose low salt foods.

This article was written by Sensei Richard Callaghan. Sensei Richard is a fifth degree black belt and has been teaching karate for eighteen years. He is a fully qualified instructor having obtained the "Fitness Leaders Award" with Monash University and Level 2 "St Johns First Aid Certificate". He is registered with the state governments "Martial Arts Control Board" and is a nationally accredited coach.