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July Health Tips: 5 Tips for BJJ Nutrition Basics

July Health Tips: 5 Tips for BJJ Nutrition Basics

No fads or extreme diets here…just sound nutrition principles that help our athletes stay healthy, make weight and perform at their best.

By: Corey Beasley

“Coach, I need to make weight…what should I eat?”

This seems to be a common question among wrestlers, jiu jitsu players and mma fighters these days.  People scrambling last minute to make weight and hoping that their plan pays off.

I’ve heard it all…low carb, no carb, high protein, low fat, fasting, starving, paleo and more.

With all of the options and opinions, its no wonder why so many coaches and athletes are confused.

When our athletes are preparing for competition, we prefer to keep things simple. 

No fads or extreme diets here…just sound nutrition principles that help our athletes stay healthy, make weight and perform at their best.

Need to make weight? Here are 5 Basic Principles to Follow:

1.  Drink Water

Our bodies are roughly 70% water.  These days, things like coffee, energy drinks, juice, alcohol, soda, etc is the majority of what we consume.  Not only is this adding tons of sugar and chemicals into our body, but it is also leaving us dehydrated.  Dehydrations can affect our energy levels, performance and leave us vulnerable to injury. 

Bottom line:  Drink more water.  Carry a gallon jug or keep it available, so you can sip a little water all day long.

2.  Eat MORE Vegetables

Grandma was right!  We need to eat our vegetables.  They provide valuable antioxidants, phytochemicals, enzymes, fiber and other things that help our body recover, fight off disease, get rid of waste, digest our foods and more. 

Bottomline:  Veggies fill us up, help us recover and don’t add a lot of calories.  They are the perfect filler food when you a cutting weight.  Add a bag of spinach to your day and I bet you’ll be happy with the results.

3. Quality Protein at Every Meal

When we train, our bodies get broken down. Eating quality proteins like organic/free range eggs, chicken, grass fed beef, wild fish and other wild game, gives our body the building blocks it needs to repair damaged muscle fibers and recover between workouts. 

Bottom line:  Eat a bit of protein at every meal.

4. Don’t Forget the FAT

For years, FAT was the enemy.  Food companies fooled us all and the whole “No Fat” plan led us down the wrong path.  The truth is, that naturally naturally occurring fats are actually really good for us.  Avocado, nuts, seeds, olives, coconuts and the oils from these plants help our bodies in many ways.  They can help hormone production, keep us feeling full and provide a natural anti-inflammatory response in our bodies.

Bottom line:  Naturally occurring fats are good for us, but processed fats that occur is most packaged foods are the enemy.  Add a little healthy fat to each meal and you will thank me later.

5. Carbs are NOT Always the Enemy

No carb diets are the enemy of most athletes.  Carbohydrates allow our brains and muscles to function.  Without carbs, our thoughts can get foggy, reaction time reduces and our muscles do not have the fuel to perform.  The mistake most people make is that they ingest WAY too many carbohydrates, from poor sources, at the wrong times.

Fruits, grains and root vegetables are nature’s way of providing us with carbohydrates.  Cookies, pastries, breads, juices, crackers, chips and other carb filled treats are the enemy. 

Bottom line:  Eat the majority of your ‘good’ carbohydrates after your workouts and avoid carbohydrates from low quality sources.

For the majority of athletes that have implemented to principles above, they leaned out, felt great and performed at their best. Sure, people are individual and might need to tweak certain aspects of their nutrition, but these basics are a great foundation.

Ideally, these would become daily habits and you would walk around, within a few lbs of your competition weight. The big problem is that most guys bloat up, binge and gain too much weight after a fight or competition. 

A Few More Helpful Tips:

  • If it’s in the house, you will eat it – Throw away the distractions. 
  • Shop and Prepare foods ahead of time
  • Carry a cooler, so you have healthy options with you
  • Keep a simple log of what you eat and when
  • Track your progress – weigh in once per week and/or get your body fat checked regularly.

We’ve all heard of guys starving themselves, cutting water weight and making themselves miserable.  Worse yet, some miss weight and even end up in the hospital. This can be avoided by implementing some basic nutritional principles, sticking to them and giving your body the fuel it needs to perform. 

While, it’s not always easy, improving your eating habits will have a dramatic affect on your body composition, energy levels and performance on the mat or in the cage.  If it’s important to you, you will get started and slowly improve over time. 

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June Health Tips : The Correct Time to Drink Water

June Health Tips : The Correct Time to Drink Water

June Health Tips : The Correct Time to Drink Water

The June health tips keep you hydrated and more!

Here are the June Health Tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

You know drinking enough water to stay hydrated is vital for good health. But did you know that there is a correct time to drink water to maximize its effectiveness on the human body? Here are some tips to help maximize your health by drinking water:

drink water

 

 

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April Health Tips

April Health Tips

April Health Tips

Feeling Yucky? There’s a Tea for That

Here are the April Health Tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

Tea has a myriad of health benefits so you really don’t need an excuse to drink it. But what if you aren’t feeling your best? Have a cold? Or maybe your stressed? Different teas can bring relief to what ails you:

april health tips

 

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March Health Tips

March Health Tips

March Health Tips:

8 Stretches to Energize Your Morning

Here are a few tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

With the arrival of March we can see a few signs of spring – including the March Health Tips! Longer days and maybe (cross your fingers) warmer temperatures. Still, you may need inspiration to help get you out of bed in the morning.

Stretching is a fantastic way to get the blood flowing and begin your day. Try these 9 stretches from SparkPeople:

 

february health tips

 

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February Health Tips

February Health Tips:

9 Green Monster Ways to Detox

So it’s suddenly February and maybe you are sticking to your healthy resolutions – or maybe not. If you need a kick in the butt to get going, why not try our February Health Tips, 9 Green Monster Ways to Detox. You’ll feel better and jump start your healthy lifestyle:

 

february health tips

 

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January Health Tips

January Health Tips:

Happy New Year! Rev Up Your Metabolism

Well ‘Hello’ 2016! Whew…did you stay on track with your healthy eating over the last month? What about getting out to get some regular exercise? Yeah…me neither. The parties, spirits, and food have all come to an end so now it’s time to get back on track.

Boost your metabolism and give yourself a kick start to a healthy 2016 by making these foods part of your healthy diet:

January 2016 Health Tips

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December Health Tips

December Health Tips

December Health Tips:

No More Boring Water! Hydrate With Flavour

It’s the holiday time again and with the fun and festivities comes the heavy food and drinks that are delicious but not necessarily the most healthy. While treating yourself over the holidays, try to remember our December Health Tips and incorporate as many healthy habits as you can. Staying hydrated is an easy, healthy habit. And it doesn’t have to be boring. Click the button to see how to jazz up your water with 10 Healthy Tips:

December 2015 Health Tips

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May Health Tips

May Health Tips

Here are your May Health Tips from Legends Training Centre…

Here are a few tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

1Start slow and make changes to your eating habits over time.. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

2Every change you make to improve your diet matters.. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

3Try not to think of certain foods as “off-limits.” . When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

4Avoid Fad Diets The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You’ll hardly notice, but it’ll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys).

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April Health Tips

April Health Tips

Here are your April Health Tips from Legends Training Centre…

It’s time to get your healthy lifestyle back on track. Here are tips to help you on your fitness journey.

1Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yogurt, whole wheat toast, and a boiled egg.

2Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

3The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

4How much physical activity do children need? Children aged 5-11 should accumulate at least One hour of moderate to vigorous-intensity physical activity daily. But more is even better!

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March Health Tips

March Health Tips

Here are your March Health Tips from Legends Training Centre…

Spring is Coming! Time to Get Your Health Routine Back on Track

Although you may still be seeing snow outside your window, the longer days and marginally warmer temperatures are the harbingers of spring in Canada. With spring comes the realization that hibernating all winter was probably not the most effective way to stay in shape. It’s time for a tune up! Here are some hints to get your started.

1Plan your week ahead: If there is a favourite gym/group class you can do before or after work during the week, lock that in to your agenda. Use your weekends for longer workouts that you can do during the day or integrate with your children’s sports days or other commitments.

2Train with purpose each day: Don’t wait ‘til you have an hour free to work out, train with purpose each day and you’ll see amazing results.

3Self Control: It can be tough to have self-control during meals. One way of controlling overindulgent eating is to pile your plate with healthy options so there is less space for the unhealthy alternatives. Also, no late-night snacking on leftovers. If you must, go for the fruit or vegetables.

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