EAT GOOD
I’m not a dietitian, and this article isn’t about diets: I don’t believe in those. I just wish to share with you the simplicity of “Eating Good.” I know it’s not easy maintaining a clean & nourishing lifestyle, but it is quite simple. We live in a world where mouthwatering but unhealthy foods are marketed to us on every single corner. Despite that, with a little effort and discipline, the benefits of eating good food certainly outweigh the sacrifices.
Once you have committed to exercise and martial arts, one of the first things to focus on is eating well. A good diet will improve your performance on the mat, and in the long run that is a win! Start wherever you are, not where you want to be. Give yourself the time it takes to be great. It will take time and there will be plateaus to overcome, but you must train your mind to have the willpower for success in order to not eat food that you know isn't good for your health.
“Don’t worry so much about ‘clean eating’ as you start. Sometimes, in the pursuit of eating ‘clean’ we behave as if we are trying to ‘eat perfect’. Nobody is perfect and ‘perfect’ is fleeting; it is only true for a small moment in time. Eating ‘good’ is simply about habits. Drink more water, take in less salt. Eat 2-3 good meals a day with good portions of carbs, vegetables and protein. Start there. Get into the habit of establishing a rhythm before getting your bodies chemistry perfect. You can’t go wrong with hydrating yourself and feeding yourself. Also, try subtracting the stuff you know isn’t good for you. You know. Go with it.” - Nick Bautista, The Trinity Collective https://www.trinityspaces.ca/blog/goodnowgreatlater
Here’s some top secret information: I love pizza, hamburgers, fried foods and sweets. They all taste amazing, but if I want to maintain my way of life, it’s unacceptable for me to eat those all the time. I have to think about my goals before I eat those things. I want to be a good example for the community and that can be a difficult task if all I eat are foods that weigh me down. How will I be able to take on more if I am already heavy? When you commit to the martial art lifestyle, you also commit to chasing the best version of yourself. While training, eating and resting, keep the martial art mindset. Be disciplined.
When I began training, I wasn’t very disciplined and I had no idea what “eating good” was, but I knew what foods made me feel GOOD.
I remember researching all kinds of diets: paleo, keto, fasting, low carb, vegan, etc… They all have their pros and cons. What it comes down to is that you need to find what works best for you and commit. I feel that a balanced way of eating is best. The simpler the food, the better for you. Here are a few ways you can adjust your food intake.
ADD WATER
Our bodies are made of 60-75% water. We need to remain hydrated to survive and for optimal daily performance. Drink water throughout your day, including before, during and after training. Dehydration is detrimental to our health. Some of the most common symptoms include fatigue, dry mouth, excessive thirst, dizziness, muscle cramps, and muscle weakness.
SUBTRACT SUGAR & SALT
According to scientific research, eating too much sugar and salt causes inflammation in the body. Inflammation is no good for us, and that's even more true while we train. We already feel pain and discomfort as our bodies adapt to BJJ, so the last thing we need is to ADD more inflammation because of what you're eating. Eat less processed food to avoid added salt and sugar.
*For more information, read this article from Harvard University about how to cut back on sugar and salt.
PORTION CONTROL
Eat smaller portions. Portion control is one of the best things you can do for your health—especially when you are eating for satisfaction.
In conclusion, my main thoughts about eating are that we should eat food for fuel and eat the right foods at the right time. If you are going to eat a heavy meal, do so at least three hours before training and give yourself enough time to digest. You can eat before training but it has to be light. For me, if I have to eat before training, I will have a smoothie, or fruit and a piece of toast, or oatmeal. These are foods that won’t sit heavy and hold me back throughout my training.
I sincerely hope this information helps you on your path. Please let me know about your experiences with nutrition and training.
You can’t go back to the beginning, but you can start where you are and change the ending.