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Krav Maga Self Defense (Bengaluru, India) Nutrition Recommendations
Jai Hind Warriors, I am Franklin Joseph, CEO, Indian Institute of Strategic Threat-Intelligence Analysis & Combat Tactical Science, Dharwad.
For Indian clients engaging in Krav Maga Self Defense (Bengaluru, India) intensive training involving around 100 to 500 punches, it’s essential to focus on nutrition to support energy levels, muscle repair, and recovery. Naturally,thisimpliesthatifyouwanttocontinuewithyourintensehigh-levelathletetraining like Krav Maga Self Defense (Bengaluru, India), youwillneedtoacceptsomedegreeofadaptationinyoureatinghabits.
Using web, I have researched & compiled this rough guide of pre-workout, during workout, and post-workout nutrition, including supplements like BCAA, Creatine Monohydrate, and Beta-Alanine:
Legal Disclaimer:
I am a specialist in Krav Maga Self Defense (Bengaluru, India) as well as participating in rigorous weight training, but I am neither a medical professional nor a professional nutritionist. This is merely an example plan that will help you in learning more and becoming more open to knowledge. Personally, I take all of the vitamins and supplements mentioned here, as well as eat every food item on my list. But I follow with Krav Maga and spend three hours a day, four days a week, in a gym, doing intense weight training. I’ve spent four times in the intensive care unit for different illnesses. I make the decision to never go to a hospital again and to prefer well-balanced meals, vitamins, and supplements over medications.
It’s always best for YOU to consult with a certified dietitian or healthcare professional who specialises in sports to make sure dietary suggestions suit your needs, medical circumstances, and food choices. However, please be open-minded, accept new technologies, and modify your diet as necessary.
Very Important Considerations:
- Dietary Preferences : Adapt the plan of action to accommodate the client’s (vegetarian, vegan, etc.) dietary requirements.
- Water intake : Emphasise how crucial it is to consume enough water throughout the day. Coconut water, Lassi, Butter Milk etc. can also be beneficial. Avoid fruit juices as it high concentration of just sugar.
- Customisation : This provides an overall template. Depending on the individual’s biological functioning, digestion, and physical activity schedule, different requirements and time-frames may apply. It is strongly advised to see a sports nutritionist for a customised routine.
- Measuring Food Intake : Most of the time, we only measure consumption of food with the help of our eyes. When food is not measured correctly using a weight machine, the assumed quantity may contain either too many or too few nutrients, neither of which are good for the body.
Pre-workout Nutrition:
More Complex Carbohydrates & Less Protein
- TIMING : 45 Min to 1 Hour Before Training
- WHY : Before training, it’s important to fuel your body with energy-rich foods that provide sustained power.
- FOCUS : Easy-to-digest carbohydrates for sustained energy, plus some protein for muscle support.
- IMP >>> Water : Stay hydrated by sipping water throughout the day leading up to your workout. Coconut water, Lassi, ButterMilk etc. can also be beneficial.
- IMP >>> Branched Chain Amino Acids (BCAA) : BCAA can be consumed as a supplement before the workout to support muscle endurance and reduce fatigue.
- IMP >>> Other Supplements : You can take 3-5g of Creatine Monohydrate & Beta Alanine with your pre-workout meal or 30 mins before training.
- Example : Scrambled eggs with whole grain toast or rice or wheat Roti, Ragi, Poha or Idli etc.
- Example : Fruit smoothie with Greek yogurt, berries, and a spoon of peanut butter.
- Example : Small bowl of oatmeal with fruit and nuts
- Example : Idli with sambar or chutney
- Example : Boiled Sweet Potato with Egg
- Example : Poha or Upma or Rice with dal (lentils)
- Example : Wheat Roti or Jawar Roti or Rice Cake or Whole-wheat bread with peanut butter and a banana
- Example : Wheat Roti with Paneer
During Workout
Especially if its longer than 60 Minutes
During intense training sessions, focus on staying hydrated and maintaining energy levels:
- TIMING : While Taking Theoretical Notes
- WHY : If the workout is more than 60 minutes or if sweating heavily during the workout.
- FOCUS : Easy-to-digest carbohydrates for sustained energy, plus some protein for muscle support.
-
- Hydration : Drink water or a sports drink with electrolytes to replenish fluids lost through sweat.
- Quick Energy : Consuming fast-digesting carbohydrates like energy gels or sports drinks can provide a quick energy boost.
- Branched Chain Amino Acids : Consider sipping on a BCAA (Branched Chain Amino Acids) drink during the workout to support muscle recovery and reduce fatigue.
Post-Workout
More Protein & Less Complex Carbohydrates
- TIMING : Within 30 Min to 1 Hour After Training.
- WHY : After training, focus on replenishing glycogen stores and providing your body with the nutrients it needs for recovery.
- FOCUS : Replenishing energy stores and aiding muscle repair.
- IMP >>> Water : Stay hydrated by sipping water throughout the day after your intense workout. Coconut water, Lassi, ButterMilk etc. can also be beneficial.
- IMP >>> Whey Powder : 20-40g of protein from sources like whey, paneer, eggs, chicken or salmon to help repair and build muscle.
- Example : Chicken or fish with brown rice and vegetables
- Example : Paneer with roti and salad
- Example : Lentil soup with whole-wheat bread
- Example : Protein shake with fruit and yogurt
- Protein-Rich Meal : Include lean protein sources such as grilled chicken, fish, tofu, or lentils in your post-workout meal.
- Complex Carbohydrates : Pair protein with complex carbohydrates like brown rice, quinoa, or sweet potatoes to replenish muscle glycogen stores.
- Vegetables : Incorporate vegetables for added vitamins, minerals, and antioxidants.
- Follow up : Within 1-2 hours with a balanced meal high in protein, carbs and healthy fats.
Additional Tips
Supplementation is NOT Magic Powder
- Listen to your body : Adjust portion sizes and food choices based on individual preferences and tolerance.
- Balanced meals : Aim for balanced meals that include a combination of Higher Proteins, lesser Carbohydrates preferred Complex Carbohydrates, even lesser Fiber and even lesser Fats throughout the day to support overall health and performance.
- Consultation & Research : If you have specific dietary requirements or health concerns, it’s advisable to consult with a nutritionist or sports healthcare professional for personalized recommendations.
- Sleep : Ensure the Krav Maga Self Defense (Bengaluru, India) practitioner gets adequate rest for optimal recovery and training benefits.
Little More Information about Supplements & Vitamin
Please use this information as guidance. I have gathered these information from many web sources. Source List is below. Do your own research or take consultation & then decide what good for you. Open your mind to adapt or experience.
Beta Alanine
- Usage Benefits : Increases synthesis of carnosine, a dipeptide that buffers changes in muscle pH, thereby reducing muscle fatigue and loss of force production; considerable individual variation in associated muscle carnosine synthesis. Gives you much-needed strength during a strenuous workout session, relieves fatigue.
- Natural Source : Non-Veg – Turkey, chicken | Veg – Soybeans.
- Safe Dosage : 2-5 grams per day, taken in divided doses.
- Side Effect : Totally Safe however May cause tingling sensation (paresthesia) in some individuals. NO damage reported in anyone due to this tingling sensation.
Citrulline Malate
- Usage Benefits : It’s commonly recognized that citrulline malate improves muscle growth, oxygen transport, and muscle power. Boost endurance by increased blood flow, which also improves strength and endurance; reduces muscle tiredness by indirectly raising nitric oxide levels and removing lactic acid from the blood flow; Longer workouts will help you reach peak performance and get lean.
- Natural Source : Found in Watermelon, Cantaloupe, Pumpkin & Cucumber.
- Safe Dosage : Add one heaping scoop (3g-6g) in 200ml chilled water / any other liquid of your choice and shake vigorously for 10 to 20 seconds in shaker until the powder is completely dissolved.
- Risk Danger :
Creatine Monohydrate
- Usage Benefits : Increased muscular volume, strength, and power; better exercise output and recovery. Increased strength and “quick burst” energy produced by creatine enhance performance without compromising your capacity to work out for extended periods of time (aerobic endurance).
- Enhance the healing of muscles. Your muscle fibers sustain small micro tears during physical activity. Your muscles become stronger as a result of the microtears in your muscle fibers healing during your recovery. Your muscles’ satellite cells, which aid in the healing of the microtears, are activated by creatine.
- Increase the anabolic hormones which contribute to growth and tissue repair. They include insulin, estrogen, human growth hormone (hGH) & testosterone.
- Increase the water content of muscle fibers. Increased muscular growth, decreased dehydration, and fewer cramping may result from improved cell hydration.
- Furthermore, research indicates that creatine supplementation may improve brain function in adults 60 years of age and older. That gives it a small possibility that it will help the rest of us too. This includes: Short-term memory, Reasoning, Neuroprotection (keeping groups of nerve cells safe from injury or damage). The potential benefits of creatine supplementation for those suffering from brain (mental) disorders, such as dementia, are still being investigated.
- Natural Source : Your pancreas, kidneys, and liver all naturally create a little amount of this substance. They supply your skeletal muscles with around 95% of the creatine you need to perform normal physical activity. The remainder is sent to your brain, heart, and other tissues. Non-Veg – Meat and Fish. | Veg – Animal milk (like Cow, Goat and Sheep milk).
- Safe Dosage : 3-5 grams per day for most individuals before excercises.
- Risk Danger : Creatine doesn’t appear to affect kidney function in healthy people but NOT for people with kidney dysfunction related diseases or disorders. Potential dehydration if not consumed with adequate water; gastrointestinal discomfort in rare cases.
Vitamin C:
- Usage Benefits : Powerful antioxidant, Supports immune function, Promote wound healing, Collagen synthesis, Protect against cell damage and Improve iron absorption.
- Natural Source : Citrus fruits, Strawberries, Bell Peppers, Broccoli.
- Safe Dosage : 65-90 mg per day for adults.
- Risk Danger : High doses may cause gastrointestinal upset or diarrhea.
Vitamin E:
- Usage Benefits : Antioxidant properties, Supports immune function, Improve cognitive function and Promotes Skin health.
- Natural Source : Nuts, Seeds, Vegetable Oils, Leafy Greens.
- Safe Dosage : 15 mg per day for adults.
- Risk Danger : High doses may interfere with blood clotting; consult a healthcare provider if taking blood thinners.
Omega 3-6-9:
- Usage Benefits : Supports Heart health, Reduce inflammation, Decreasing liver fat, Improves Brain function & Joint health, Promote healthy mood.
- Natural Source : Non-Veg – Fatty Fish (Omega-3) | Veg – Nuts, Chia Seeds, and Vegetable Oils (Omega-6 and Omega-9).
- Safe Dosage : 1000-2000mg combined EPA/DHA per day.
- Risk Danger : High doses may increase risk of bleeding; May lower blood sugar levels; omega-6 in excess can promote inflammation.
Zinc Acetate:
- Usage Benefits : Supports Immune function, Promotes Wound healing, Regulate blood sugar levels and Improves Protein synthesis.
- Natural Source : Non-Veg – Meat, Crab, Shellfish | Veg – Legumes, Seeds, and Nuts.
- Safe Dosage : 8-11 mg per day for adults.
- Risk Danger : High doses may interfere with copper absorption; long-term supplementation should be monitored.
Magnesium Glycinate:
- Usage Benefits : Supports muscle & nerve function, bone health, and energy production. Promote relaxation and sleep, Improve mood & Regulate blood sugar levels
- Natural Source : Whole Grains, Nuts, Seeds, Leafy Greens.
- Safe Dosage : 200-400 mg per day for adults.
- Risk Danger : May cause gastrointestinal upset in some individuals.
Coenzyme Q10 (CoQ10):
- Usage Benefits : Supports energy production, antioxidant properties, heart health. Reduce muscle fatigue.
- Natural Source : Non-Veg – Fish, Meat | Veg – Whole Grains, Nuts & Seeds; also synthesized in the body.
- Safe Dosage : 100-200 mg per day for adults.
- Risk Danger : Generally well-tolerated; may interact with certain medications.
Selenium:
- Usage Benefits : Antioxidant properties, supports thyroid function,Improve cognitive function and immune health.
- Natural Source : Non-Veg – Seafood, Eggs, Meat | Veg – Brazil nuts & grains.
- Safe Dosage : 55-70 mcg per day for adults.
- Risk Danger : High doses can be toxic; selenium toxicity is rare but can cause hair loss, nausea, and other symptoms.
Shilajit:
- Usage Benefits : Traditional Ayurvedic remedy, claimed to improve vitality, energy levels, and overall health.
- Natural Source : Resin found in Himalayan mountains.
- Safe Dosage : 250-500mg per day.
- Risk Danger : Purity and safety can vary greatly between products; may interact with certain medications.
Digestive Enzyme:
- Usage Benefits : Supports digestion and nutrient absorption, Reduce bloating and gas Alleviate lactose intolerance
- Natural Source : Found in raw fruits – Pineapple, Pappaya, Honey etc. & fermented foods.
- Safe Dosage : Follow product instructions; dosage varies depending on enzyme types and formulation.
- Risk Danger : Generally safe; some individuals may experience mild gastrointestinal discomfort.
Joint Support with Glucosamine & MSM:
- Usage Benefits : Supports joint health, reduces inflammation, may alleviate symptoms of osteoarthritis.
- Natural Source : Glucosamine from shellfish shells, MSM from fruits, vegetables, and grains.
- Safe Dosage : 500mg Glucosamine, 1000mg MSM per day.
- Risk Danger : Generally safe; may cause mild gastrointestinal upset in some individuals.
Ashwagandha:
- Usage Benefits : Adaptogenic herb, claimed to reduce stress, improve mood, and enhance stamina.
- Natural Source : Root of the ashwagandha plant.
- Safe Dosage : 250-500mg per day.
- Risk Danger : Generally well-tolerated; may interact with certain medications.
Sources :
- Website : //www.healthkart.com/connect/ultimate-amino-acids-guide-for-bodybuilding/bid-5392
- Website : //ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
- Website : //nakpro.com/
- Website : ChatGPT AI, Google Gemini AI & Claude AI
- Website : //my.clevelandclinic.org/health/treatments/17674-creatine
- Website : //www.healthline.com/nutrition/omega-3-6-9-overview#omega-3
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