AI Article re-written & Media re-edited for SEO by Safety Specialist Guruji Franklin Joseph
Safety Specialist Guruji Franklin Joseph, a Social Entrepreneur is the CEO of the Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science & is the Founder & Chief Instructor of Franklin Joseph Krav Maga Self Defense Academy, Bengaluru & Dharwad.

Nutrition Recommendations

Jai Hind Warriors, I am Franklin Joseph, CEO, Indian Institute of Strategic Threat-Intelligence Analysis and 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, this implies that if you want to continue with your intense high-level athlete training like Krav Maga Self Defense (Bengaluru, India), you will need to accept some degree of adaptation in your eating habits.

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.
  1. Example :  Scrambled eggs with whole grain toast or rice or wheat Roti, Ragi, Poha or Idli etc.
  2. Example :  Fruit smoothie with Greek yogurt, berries, and a spoon of peanut butter.
  3. Example :  Small bowl of oatmeal with fruit and nuts
  4. Example :  Idli with sambar or chutney
  5. Example :  Boiled Sweet Potato with Egg
  6. Example :  Poha or Upma or Rice with dal (lentils)
  7. Example :  Wheat Roti or Jawar Roti or Rice Cake or Whole-wheat bread with peanut butter and a banana
  8. 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.
• 1. Hydration :  Drink water or a sports drink with electrolytes to replenish fluids lost through sweat.
  2. Quick Energy :  Consuming fast-digesting carbohydrates like energy gels or sports drinks can provide a quick energy boost.
  3. 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.
  1. Example :  Chicken or fish with brown rice and vegetables
  2. Example :  Paneer with roti and salad
  3. Example :  Lentil soup with whole-wheat bread
  4. Example :  Protein shake with fruit and yogurt
  5. Protein-Rich Meal :  Include lean protein sources such as grilled chicken, fish, tofu, or lentils in your post-workout meal.
  6. Complex Carbohydrates :  Pair protein with complex carbohydrates like brown rice, quinoa, or sweet potatoes to replenish muscle glycogen stores.
  7. Vegetables :  Incorporate vegetables for added vitamins, minerals, and antioxidants.
  8. 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).
  1. 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.
  2. Increase the anabolic hormones which contribute to growth and tissue repair. They include insulin, estrogen, human growth hormone (hGH) & testosterone.
  3. Increase the water content of muscle fibers. Increased muscular growth, decreased dehydration, and fewer cramping may result from improved cell hydration.
  4. 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 :

1. Website : //www.healthkart.com/connect/ultimate-amino-acids-guide-for-bodybuilding/bid-5392
2. Website : //ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
3. Website : //nakpro.com/
4. Website : ChatGPT AI, Google Gemini AI & Claude AI
5. Website : //my.clevelandclinic.org/health/treatments/17674-creatine
6. Website : //www.healthline.com/nutrition/omega-3-6-9-overview#omega-3

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Review > Divya ~ ‘My Krav Maga Training is a Lifeline, to ensure the safety of my family’

Article re-written & Media re-edited for SEO by Safety Specialist Guruji Franklin Joseph In addition to being the Founder and Chief Instructor of the Franklin Joseph Krav Maga Self Defense Academy in Bengaluru and Dharwad, Safety Specialist Guruji Franklin Joseph (alias 'Dr. Safety'), a Social Entrepreneur serves as the CEO of the Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science. Divya (Name Changed) Testimonial About her rock - Her Mother Franklin Joseph Krav Maga Self Defense Academy (Bengaluru, ...

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Franklin Joseph Article > The Power Behind the Punch ~ Unsung Heroes, Our Family as Inspirations & Their Support

AI Article re-written & Media re-edited for SEO by Safety Specialist Guruji Franklin Joseph The Franklin Joseph Krav Maga Self Defense Academy in Bengaluru and Dharwad was created by Safety Specialist Guruji Franklin Joseph, a Social Entrepreneur who also holds the position of Chief Instructor. In addition, Guruji Franklin Joseph who is also known as 'Dr. Safety' serves as the CEO of the Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science. Unsung Hero's - Our Family Read Krav ...

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Review > Kiran & Vidhu ~ Sparring for upto 5 Min. – Very Tough but Compulsory!

Media Shot & Article re-written & Media re-edited for SEO by Safety Specialist Guruji Franklin Joseph Safety Specialist Guruji Franklin Joseph, a Social Entrepreneur established the Franklin Joseph Krav Maga Self Defense Academy in Bengaluru and Dharwad, where he currently serves as Chief Instructor. Along with being its CEO, Guruji Franklin Joseph (alias 'Dr. Safety') leads the Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science. Click here to scroll down for Videos Mr. Vidhu Mahana Franklin Joseph Krav ...

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About Specialist Franklin Joseph

FRANKLIN JOSEPH

Social Entrepreneur, C.E.O. & Specialist

Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science

In the realm of self-defense, there are very few individuals who possess a comprehensive understanding of combat science and Krav Maga Self Defense (Bengaluru, India) tactics like Guruji Franklin Joseph. With over two decades of specialist knowledge in Israeli military Krav Maga self-defense, he stands as a remarkable authority in this field. Throughout his journey, Guruji Franklin Joseph has immersed himself in the teachings and principles of Krav Maga Self Defence, honing his expertise under the guidance of notable national & international Krav Maga Self Defence instructors. He has relentlessly attempted to go beyond the technical aspects of Krav Maga Self Defense (Bengaluru, India), embracing an innumerable amount of time of research and analysis concerning various crime scenarios, victim case studies, feedback from participants from his workshops, regular academy members, etc.

A Specialist Beyond Compare

What truly renders Guruji Franklin Joseph unique, is his unwavering commitment to learning new skills both psycholigical & tactical and constantly evolving his knowledge of the self-defense sector. He is aware that real mastery demands a never-ending desire to learn and experiment, especially when it comes to boosting the potency of Krav Maga Self Defense (Bengaluru, India) methods. This way of thinking as a warrior, has allowed him to offer invaluable advice and insights to anyone looking to improve their self-defense abilities. With Guruji Franklin Joseph, you're not merely picking up skills; rather, you're starting a journey of self-determination that will give you the mental, physical, and tactical strength to face any challenge in real life.

• Reliable Mentor : A Unique, Intense and Different Tactical Training Methodology in Krav Maga Self Defense (Bengaluru, India) for Men, Women & Kids.
• Uncompromising Teacher : Focuses on more robust psychological foundations in empowering individuals.
• Passionate Ambassador : Championing self-defense as Wellness Education, especially for Women, School / College Girls, & Children.

A Two-Decade Achievement Legacy

Guruji Franklin Joseph has become widely recognized in the community at large for his several special psychological skill sets and his unwavering dedication to teaching people excellent Krav Maga Israeli Military Self Defense skills. Guruji Franklin Joseph commitment to his craft is evident not just through his extensive training but also in his very unorthodox teaching methodology with includes both psychological & tactical training. Over two decades, he has trained a diverse range of individuals, including security professionals, intelligence agents, military personals, law enforcement officers, enlisted specialists, such as doctors, attorneys, & surgeons etc., corporate men & women, school or college youth etc., emphasizing the universal applicability of Krav Maga Self Defense (Bengaluru, India) & additional Psychological Skills as a effective self-defense system.

Among Guruji Franklin Joseph most notable triumphs are :

• Internationally Accredited Educator (Israel).
• Specialist in Krav Maga Israeli Military Self Defense.
• Specialist in Women’s / Children’s Psychological Empowerment & Safety Skills.
• Around two decades (20+ years) of professional expertise in Self Defense Industry.
• Social Entrepreneur / Founder & C.E.O. – Indian Institute of Strategic Threat-Intelligence Analysis and Combat Tactical Science, Dharwad.
• Was Assistance Instructor for N.S.G (Black Cat) Anti-Terrorist Commandos in Manesar, Haryana.
• Was Senior Instructor for I.P.S., I.A.S. & I.R.S. Probationary Officers in SVPNPA, Hyderabad.
• Awarded for “Best Service” by Luxury Travel Magazine, United Kingdom, London.
• Recommended Franklin Joseph as “Instructor who focuses on both Psychological & Tactical Training” by Overseas Security Advisory Council, an U.S. Department of State’s Women Safety Report in 2014.
• Conducted 2 decades of PAN India Corporate Men/Women Safety & Self Defense Workshops.
• Incorporating in training – Psychological & Tactical elements like Pro-active Combat Science, Guerrilla Hit & Run Deception Strategy, Neuro-Behavioral Crisis Management, Warrior Mindset, Fear Counterinsurgency, Pro-Failure Conversion Technique, Psychological Anti-Stress Conditioning, Critical Decision Life Safety Skills, Pressure Methodology, Pre-Conflict Situational Awareness, Post-Battle Quick Response, Stealth & Evasive Tactics, Emotional & Critical Balance, Verbal Modulation Instructions, Violence De-Escalation Techniques, Crime Radar Deterrence Manoeuvre, Criminal Profiling, Rope & Hammer Combat Fitness, Tyre Bone Rugged Drills, Body & Mind Pain Conditioning, Decrypting Pre-Crime Sequence, Battle Strength Training etc.
• Guest Lecturer in several educational universities notably National Institute of Technology (NIT) – Tiruchirappalli, Indian Institute of Management Business (IIM) – Bengaluru, India, Indian Institute of Management Business (IIM) – Tiruchirappalli, SRM Institute of Science and Technology – Chennai, Dayananda Sagar Academy of Technology and Management – Bengaluru, India, Mithibai College – Mumbai, Mount Carmel College – Bengaluru, India, SIES College of Arts, Science & Commerce – Mumbai, Rajiv Gandhi Institute of Technology- Mumbai, Kristu Jayanti College – Bengaluru, India, Christ University – Bengaluru, India & Jain University – Bengaluru, India etc. [ Click here Franklin Joseph Clients List ]
• Commemorative plaque given by Karnataka Government’s ThinkBig 2016 Women Entrepreneurs Convention Exhibition.
• Executed workshops for Government agencies like Defence Research Development Organization (D.R.D.O.), Israel Consulate General of South India, Indian Railways, Hindustan Aeronautics Limited, Commissioner of Police Bengaluru, India, Commissioner of Police Hubballi Dharwad etc. [ Click here Franklin Joseph Clients List ]
• Corporate Clients include Google, Amazon, Yahoo, ITC Gardenia, TATA Interactive Systems, Infosys, Wipro, NASSCOM, Harman, Larsen & Toubro (L&T), Titan, Times of India, HP, Total, General Electric (GE), Logica, APC, Accenture, Goldman Sacs, DELL, CISCO, Syngene, Procter & Gamble (P&G), Firstsource, 3M, Huawei, ESKO, Citrix, Arvind Mills, Karnataka Congress, Standard Chartered, Karle Builders, Fujitsu, IBIS Hotel etc. [ Click here Franklin Joseph Clients List ]
• Interviews broadcasted in radio stations like All India Radio, 93.5 FM etc.
• Highlighted Articles in Newspapers like Hindustan Times, Times of India, Bangalore Mirror, DNA, Deccan Herald, Deccan Chronicle, The New Indian Express etc.
• Featured Articles in Magazines like Tehelka, LiveMint, TimeOut Bengaluru, India, Bengaluru, India Pages, 080 Bengaluru, India, Global Post etc.

Click here to read Franklin Joseph Full Profile