Carbohydrates (CHO) are the basic energy source for our body, at rest times & more importantly during training. Our body breaks down carbohydrates to smaller sugar particles, which in turn produce the body’s energy coin – ATP – Adenosine Triphosphate – FYI…

A balanced diet, regardless of the level of sports activity, consists of 55%-60% calories from carbohydrates.

Recommended CHO intake ranges from 5 to 7 g/kg/day – gram (0.035 Oz.) per kilogram (about 2 pounds) per day – for general training needs (up to 2 hours daily) and 7 to 10 g/kg/day for the increased needs of professional or intensive martial arts practitioners.
Meaning that if we have general training needs and we weigh a healthy 80 kilos we should be eating 400 – 560 grams of CHO per day.
(These recommendations are for a healthy body weight calculated according to the BMI formula)
Our body can only store small amounts of CHO, especially in our muscles and liver, therefore we should consume CHO with every meal we eat, before, after (and sometimes during) training, allowing for 2/3 of the meals’ calories to come from carbohydrates. (More on that in “meal planning”)
Foods that are abundant with carbohydrates are:
• Grains & products– wheat, rye, oatmeal, rice, pasta, corn
• Roots – potatoes, yams
• Pastries – bread, crackers
• Fruits & vegetables, fruit juice
• Dried beans and peas

Excessive intake of carbohydrates (if we eat more than we use…) will result in an increase of body fat, but otherwise is “risk free”.

Proteins in sports nutrition
Our muscle tissue is made up of proteins, and so are our blood cells & the majority of our functioning organs.
Proper protein intake is highly important for martial artists, to build muscle and allow cell repair, & can also be used for energy when carbohydrates levels are low.
Exactly how much protein should we consume?
As a rule of thumb, proteins should amount to about 20% of our daily caloric intake.
The answer is an ongoing debate, but at least 0.8- 1 gram (0.035 Ounce) per every kilogram (about 2 pounds) body weight, is the recommended intake for the general population.
For professional martial artists an intake of up to 2 grams per kilogram (g/kg) are needed according to some nutritionists; Making it an average 1.2-1.4 g/kg for “amateurs” (training for at least 2 hours daily).
Excess protein is burned for energy or stored as fat by our body. Nevertheless protein which is used for energy can create kidney overload and other health risks such as dehydration.
Although protein needs are higher for professional martial artists than those of the general population, normally both can reach them through a well-balanced and calculated diet, and if not – protein supplements are available.
The benefits and hazards of protein supplements will be discussed in the supplements section.