free web hosting | free website | Business Web Hosting | Free Website Submission | shopping cart | php hosting

Nutrition

"A wise man should consider that health is the greatest of human blessings" - Hypocrites

Prohibited Drugs
Shukokai World Karate Union

Shukokai Wolrd Karate Union HomeShitoryu Karate Introduction
History of karate
Teachers of karate
Shitoryu Shukokai South Africa Family tree
Karate Association Shukokai South Africa members
Kumite explaned with WKF tournament rules
Kata and WKF tournament rules explained
What do you have to know for gradings?WKF tournament referee and rulesJapanese terminology used in Karate
Karate and children
Some fun and free stuff
Karate and nutrition
News of Karate Association Shukokai South Africa
Links to other karate sites
Thank you to all these karate people Go to Webshots photo album

Send e-mail to Ryushinkan International Karate-Do
To Webmaster

Too many of us do not have the slightest idea of how to maintain good health. When illness strikes, we rely on our doctors to cure us. What we fail to realize is that "the cure" comes from within. Nature has provided us with a wondrous immune system, and all we have to do is to take proper care of this inner healing force.
Our modern lifestyles have got us off the right track, with fast foods, chemicals, alcohol, drugs, polluted environment and high-tech stress.

Think of your body as being composed of millions of tiny little engines. Some of these engines work in unison, some work independently they are all on call twenty-four hours a day. In order for the engines to work properly, they require specific fuels. If the type of fuel given is the wrong blend, or of poor grade the engine will not work to its full capacity, may sputter, hesitate or lose power, if the engine is given no fuel, it will stop.

The fuel we give our bodies' engines comes directly from the things we eat. These foods contain nutrients in the form of vitamins, minerals, enzymes, water, amino acids, carbohydrates and lipids.

One problem most of us have is that we do not get the nutrients we need from out diets because most of the foods we consume are cooked and / or processed. Cooking and processing destroy vital nutrients the body needs to function properly. The organic raw foods that supply these elements are largely missing from today's diets.

Water, carbohydrates, proteins and fats are the basic building blocks of a good diet. By choosing the healthiest forms of these nutrients, and eating them in proper balance, you enable your body to function at its optimal level.

Energy
Glucose is the body's main fuel. It is stored in the muscles and liver in the form of glycogen, a related compound that is readily converted into glucose as needed. The amount of glycogen available to the muscles is a key factor in how much activity you can perform without becoming tired - in other words, in physical strength and fitness. A high intensity workout is possible only as long as glycogen is available in sufficient quantities.
The main source of energy in the diet is carbohydrates, because these compounds are quickly converted into glucose. A diet high in complex carbohydrates is the most beneficial for building the glycogen stores necessary for vigorous activity as they are the main source of blood glucose and the only source of energy for the brain and red blood cells. This is why many athletes "carbo - load" before competition.

The second source of energy used to power the muscles is body fat (although to much fat, overweight, is like carrying a weight around with you.) After about twenty minutes of exercise, the body begins to release stored fatty acids and use them as a source of fuel. It is primarily body fat, not dietary fat, that is used for this purpose.
Although fats can supply energy for muscular activity, a high fat diet is not recommended. Both fats and carbohydrates, if consumed in excess, are converted into body fat, but dietary fat can be converted to body fat more easily than carbohydrates can. Moreover, the link between fat consumption and cardiovascular disease is well known.

Carbohydrates are found almost exclusively in plant foods.
Simple carbohydrates (simple sugar) include fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar). as well as several other sugars. Fruits are the richest natural sources of simple carbohydrates.
Complex carbohydrates include fibre and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans. Always select unrefined foods instead of refined and processed foods such as soft drinks, deserts, candy and sugar as these foods offer few if any vitamins and minerals important for good health.

Micronutrients Apart from the 4 basic building blocks, vitamins and minerals are essential to life.
In addition to a proper diet, exercise and a positive attitude, vitamins and minerals are needed to prevent illness.

The following supplements and guidelines are recommended to enhance athletic performance and physical conditioning.

Spirulina 500mg
2-6 tablets a day Athletes need extra nutrition. Spirulina is a high intensity superfood. It delivers energy and improves stamina. Helps reduce calorie intake and maintaining competitive weight, and ward off cramps. Boost immune system and improve recovery when intensifying training. Spirulina contains more than 100 nutrients in perfect balance.
Spirulina Power Plus
1000mg
1-3 tablets a day
Spiruboost 20-60 grams/day
Calcium & Magnesium 1500mg/day For muscle form and cramps, healthy heart and bones.
  • Drink fluids before, during and after exercise, regardless of whether or not you feel thirsty. This helps to prevent dehydration and muscle cramping. You loose moisture when you inhale and exhale vigorously during exercise, even in winter. In fact, you can loose 25% more fluids due to the cold.
  • Limit roughage consumption before exercising. It requires energy to digest and will make you feel full and sluggish.
  • Always warm up your muscles before exercising to avoid injury.
  • Do not use steroids in an attempt to boost athletic performance. In men, the long term use of these drugs can lead to osteoporosis, shrinkage of the testicles, cancer, sterility and breast enlargement. In women they can result in shrinkage of the breasts, excess facial and body hair, breast cancer and deepening of the voice. Anabolic steroids may also cause heart attacks. Use sarsaparilla and saw palmetto or spirulina instead.
  • Consume plenty of juices made from fresh raw vegetables, including beets, garlic and radishes.
  • Raw vegetables are high in valuable vitamins and enzymes.
  • For more info on spirulina and other health issues contact Christien van Zyl

Injury


If a muscle is stressed beyond its capability, it become strained. Putting undue weight on the muscle and using the muscle for prolonged periods without rest can create muscle strain. A strained muscle may go into spasms or knot up instead of relaxing normally. Localized pain (during movement), swelling and loss of mobility occur.

If one of the ligaments, the tissue that connect bones to muscle, is wrenched or stretched excessively, the ligament may tear, causing a sprain. They can result from unexpected movement or twisting of the affected area, or from a hard fall. The joints most often sprained are the ankle, back, fingers, knee and wrist.
These types of injuries are common in athletes. In most cases they heal on their own.

Apply cold pack to the injured area immediately, especially when a sprain may be involved. Cold help reduce swelling and inflammation. If possible elevate the injured area.

Devil's claw (Harpago) with Celery seed and selenium is a good natural anti-inflammatory.

                                                                  Back to Top