What food to eat before martial arts training? And why is it so important to know? Martial arts training, for example, Karate, BJJ, Kickboxing, or MMA, needs intense focus and physical strength for a shorter period of time. Within this shorter time frame, your body goes through a hellish process that burns a lot of calories. This can lead to nausea, lack of focus, and strength, especially for beginners. A light meal before you practice can work like magic to combat such a situation.
Firstly, allow me to clear one point. I am not a nutrition specialist. This article is not for those who are looking for a diet chart to achieve specific goals like losing weight. I am simply sharing my knowledge with you as a martial arts enthusiast. Hopefully, this article will answer your question.
Should I eat before martial arts training?
Yes! You should. An average martial arts training session can extend up to one to three hours. Almost all styles of martial arts start with body conditioning, and if you are practicing MMA or BJJ, your conditioning may extend a bit longer than others.
Within one to three hours, martial arts practitioners need to focus on their moves, speed, and strength at the same time. As your whole body and mind are occupied with complex moves, your body burns a lot of calories in a very brief period.
According to a study, energy expenditure (EE) during one-hour training for all of the researched combat sports (Aikido, Karate, Jiu-Jitsu, MMA, Capoeira) in the individual subjects fell in the range of 130.0 to 439.0 kcal.
Many martial arts veterans suggest practicing with an empty stomach. They believe a full stomach during an intense practice session can lead to nausea, sluggishness, and a dizzy head. This is true. However, having a small meal 60 to 80 minutes before your training can boost your energy and focus.
Snacks rich in nutrition, carbs, and protein will not only help you with your rigorous training but also help to recover your damaged tissues and muscles. As a beginner, having a small meal or snack before a martial arts session can enhance your overall martial arts experience.
7 best foods to eat before martial arts training
Based on my experience, I am sharing seven ideal foods to eat before martial arts training. You can enjoy these foods individually or mix and match them for your pre-training meal. Just be sure to check that you are not allergic to any of these options.
My recommendations are:
- Banana
- Rice
- Sweet Potato
- Dates
- Yogurt
- Apple
- Peanut butter
Banana
For years, bananas have been one of the most favorite foods to eat before martial arts training for martial artists and people who love to exercise. With 100 grams of banana, you will get 89 kilocalories of energy, 22.8 grams of carbohydrates, and 1.1 grams of protein. Bananas are also rich in Vitamin C, B6, potassium, and magnesium.
Banana’s natural sugars (sucrose and fructose) will give you a quick energy boost. Its potassium and magnesium will balance your body’s electrolytes and help your muscles recover faster.
Rice
Rice can be an excellent option for a pre-workout meal. I saw Muay Thai athletes eating sticky rice before their practice, and we all know how intensely they train!
If you examine the nutritional content of 100 grams of brown rice, it provides 23.5 grams of carbohydrates and 2.6 grams of protein. It is also rich in vitamins and minerals such as Vitamin B1, B3, B6, iron, magnesium, potassium, and zinc, which are crucial for your body.
Do you experience cramps during training sessions? If so, consider eating rice beforehand. The magnesium and potassium in rice help balance your body’s fluids and support muscle function for a longer duration.
For optimal results, consume rice as a pre-training meal 60 to 75 minutes before your session. Be mindful not to overeat; half a cup of rice is sufficient to boost your performance without causing discomfort.
Sweet Potato
If you are not a fan of rice, then sweet potato can be another option for your food to eat before martial arts training. Like rice, sweet potatoes also have a good amount of carbohydrates, protein, and minerals like potassium and magnesium.
What makes sweet potatoes unique is that they have vitamins A and C. These are important components for muscle recovery and fighting inflammation.
Dates
One of my favorite foods to eat before martial arts training is dates. Many beginners struggle with the intensity of continuous training sessions as their bodies are not yet accustomed to such rigorous activity. If you find yourself in this situation, dates can be an excellent choice for you.
Dates are rich in carbohydrates and minerals, providing a quick energy boost, while their antioxidants aid in faster recovery. They are easy to carry and can be consumed even during breaks.
When I was a beginner, I used to bring dates with me. I would eat one or two during short intervals in my training. This practice worked like magic and helped me improve my endurance and performance.
Yogurt
Yogurt, by many martial arts practitioners, is considered to be a great meal option before training. In addition to carbs and protein, yogurt has a high water content which helps you to stay hydrated for a longer period of time. Many prefer to eat it individually, but you can use it with other foods to have maximum results.
Apple
Apple is a good option for those who like to keep their diet plan easy and simple. Many martial arts practitioners with heavy weight prefer apples. Its fiber and vitamins not only help to retain energy for a longer period of time but also aid in muscle recovery. That’s why this is considered to be a great food to have before martial arts training.
Peanut butter
Many beginners, after three or four training sessions, might feel sluggish. Their body and mind try to give up the idea of going to the dojo. For such beginners, peanut butter can be a great choice as food before martial arts training.
Peanut butter is full of protein and calories. 100 grams of peanut butter consists of approximately 588 kcal of energy. Two tablespoons of peanut butter, 60 minutes before training, can enhance your energy and focus on the mat.
My personal meal plan
I currently practice MMA four times a week, with each session lasting three hours. Two of these sessions focus on groundwork, while the other two are dedicated to conventional training. After all these years of training, my body burns the most calories during the groundwork sessions.
Balancing my training with a full-time job is challenging, especially when it comes to planning meals that align with my practice schedule and my body’s needs. To address this, I have designed three meals that are easy to prepare and rich in protein, carbs, and vitamins. Let me share these meals with you.
Meal Option 1: One cup rice + Yogurt + Dates
I have this meal 60 to 70 minutes before my ground game session. This gives me energy and helps me to keep my focus on the game.
Meal Option 2: Yogurt + One Apple + Dates
Easy to make. When I am busy and have less time to make my meal.
Meal Option 3: 2 tablespoons of Peanut Butter + 1 Banana + 1 Apple
I make a smoothie with this. It gives me energy and extra fluid on the go. I can carry it with me to the gym.
Martial arts training, whether it’s BJJ, Karate, Kickboxing, or MMA, requires focus and strength. Getting up and pushing yourself to the mat every day while maintaining your focus on practice is incredibly challenging.
Choosing the right foods to eat before your martial arts training can significantly enhance your experience and enjoyment. A balanced meal provides essential minerals, carbohydrates, and protein to support your body during training and aid in post-training recovery.
The meal options I’m sharing are not only nutritious but also easy to prepare. If you are a working man or woman like me, these food choices will help you maintain your training regimen effectively.