Snacks for a Martial Artist

Date: 24th February 2017
Author: Master J Bonthuys

Whether you consider yourself to be a serious martial artist or simply enjoy martial arts as a method of exercise, your nutrition should always be considered in order to get the maximum benefits out of your training. In basic terms, if you’re not fuelling your martial arts tuition time with the correct nutrition, you can often feel tired, lethargic and even weak to the point where you can’t finish the class to your full potential due to a lack of energy. I’m sure anyone reading this would agree that this is not the best method to be using when trying to achieve your goals?


If you are truly looking to perform at your best and also be mentally alert to really absorb what is being taught, then making small adjustments to your daily nutrition plan is essential.

What’s the best way to start?

My recommendation would be to simply add healthy snacks in between your main meals. By avoiding long gaps between your main meals, this simple yet effective modification will mean that you are more likely to have a sustained level of energy throughout your day and of course for your martial arts training.

What are the best snacks to have?

I would advise sticking to raw nuts and fruits that are low G.I (low glycemic index = food that is released slowly to help sustain energy levels). Raw nuts (not the salted or sugared types!) such as almonds, cashews and walnuts I find work best and fruits such as pears, apples and blueberries. Try also to purchase organic where possible to avoid nasty pesticides!

I know this seems simple but how many of you that are seeking better nutritional results or higher energy levels are truly doing this on a daily, weekly or even yearly basis? Like anything, consistency is key and this method of healthy snacking throughout your day must be applied long-term in order to achieve a higher performance in your training!

The next time you think about reaching for those crisps and chocolate bars, think again and replace with a handful of nutritious nuts and fruits… You’ll be grateful that you did when you come to class later!


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