A strict, regimented diet is not essential to enjoy martial arts such as ninjutsu, although professionals may put themselves through more serious eating habits to maximise their performance. However, a healthy, balanced diet with some emphasis on sports nutrition can help to get the most out of your training. Benefits attainable by adopting such a diet can include; -better performance -improved strength, speed, stamina and focus -reduced recovery time after training, or recovering post-injury.

            The components of such a diet include; Protein, Carbohydrates, Fats, Vitamins & Minerals and Water/Fluids. It is difficult to suggest exactly how much of each food group an individual should eat as everybody is unique and it will depend on a number of factors such as age, build, gender, levels of activity etc. Various authorities will recommend different amounts and therefore there is no definitive answer, but I will aim to give rough guides. If experimenting with one’s own nutrition, be aware you may need to make adjustments if you find you have too great a weight change or if you are lacking energy. 

Protein acts as the building blocks of our bodies, making up tissues, particularly muscle tissue. Protein intake is important to repair muscle cells which are damaged during training. Protein re-builds the muscles cells stronger than they were previously which is why training makes us stronger over time. Your body can only absorb around 20-30 grams of protein at any point, any excess is either converted to fat or wasted, therefore huge doses of protein are not recommended. Sources of Protein: Chicken or Turkey Red meats Fresh and tinned seafood (such as Tuna, Salmon and shellfish). These are also high in valuable Omega-3. Contrary to popular beliefs, seafood is not high in cholesterol Beans and Peas: These are great foods because they are high in protein and contain no cholesterol. Kidney beans, chickpeas, soya beans and mung beans are the most popular Eggs and Dairy. Watch the fat levels of your dairy products consumed and if you can avoid the yolk of the egg you are doing your body a favour, as that is where most of the fatty cholesterol is contained How much? About 20% of daily food intake. Generally about 1g/kg/day (i.e. 80grams per day for someone weighing 80kg). 

Carbohydrates provide the vast majority of our bodies’ energy and are essentially our ‘fuel’. Sugars are simple forms of carbohydrates and are broken down very quickly to produce energy – hence we get a ‘sugar rush’. However, the more complex carbohydrates are more useful in training as they provide a longer, sustained release of energy to the body. We can store carbohydrate, generally around 500grams, although this is variable as it is used up during exercise (particularly very intense periods), or by ‘loading’ carbohydrate by eating large amounts, although this is more appropriate to endurance athletes and excessive consumption will result in an increase in body fat. Eating carb-heavy foods such as bread or cereals shortly before training can steal blood flow from your muscles where it is needed, to your stomach to aid it digesting the food, resulting in reduced performance. It is more effective to eat carbs around 2 hours prior to training, allowing it to digest and then again shortly after training in order to replenish stores. Sources of Carbohydrates: • Grains & products– wheat, rye, oatmeal, rice, pasta, corn • Roots – potatoes, yams • Pastries – bread, crackers • Fruits & vegetables, fruit juice • Dried beans and peas How much? A balanced diet, regardless of the level of sports activity, consists of 55%-60% of daily food intake. Between 5-7g/kg/day (400 – 560g per day for someone weighing 80kg). 

Fat is not all bad, and is essential to survive, and can even have a strong positive effect on physical performance. The problem is that the body can store unlimited volumes of fat and hence overconsumption can lead to individuals being overweight. Being overweight will slow down a person's ability to move, response and reaction times will be slower and intense exercise becomes much harder when overweight as the body is already under a lot of pressure and stress from the extra weight. Fat is a valuable source of energy during prolonged exercise, generally used after around an hour exercise. You should not, however, eat fatty foods just before exercising. Fats require three to five hours of digestion, which reduces the physical output capacity of the body and creates a lethargic feeling. Sources of Fats • Olive & Canola oil • Dairy • Nuts • Avocado • Seeds • Fish oil How much? Fat should not exceed 20%-25% of our daily caloric intake, and unsaturated fats are a healthier source for fat in our diet. 

Vitamins are compounds which are essential to our metabolism. Vitamins perform a variety of functions which will promote good health (and good recovery for training). Our body cannot produce vitamins therefore we must consume them as part of our diet. A balanced diet will normally provide the body with enough minerals to not need supplementation. Supplements are not necessary unless a deficiency is evident. Supplements should only be taken under the supervised care of a medical professional because large doses of certain elements can be toxic or even fatal. Our bodies are made up of minerals. They are its building blocks along with protein. We need a daily supply of them in variable amounts for our bodily mechanism to function well. The most important minerals are iron and calcium. Calcium rich foods include dairy products, beans, eggs, fruit and green vegetables. Iron is found more in meats and beans/lentils.

Fluids, particularly water maintains the function of body processes which in turn affect coordination. Adequate fluid intake maintains coordination, concentration and endurance in martial artists. Body temperature is regulated by water, which also maintains muscle ability to contract. Water helps our body to get rid of excess salt and waste. During strenuous training, martial artists must drink enough water to maintain their pre-exercise weight 1 kg of weight lost is equal to 4 cups of fluid that should be replaced. It is important to remember that thirst is not a dependable indicator of the need for fluids, and martial artists must make a habit of drinking water frequently, both during and after work-out. Caffeine and carbonated beverages cause a loss of fluids, and therefore should be consumed moderately, especially before training. 

There are conflicting views and research surrounding most supplements and it is down to each individual as to what they feel they require. Protein Shakes - When using a protein shake remember your body can’t really absorb more than 20 or 30g at once and it can’t store it so don't gulp down too much as it's a waste of money. The recommended scoops by many manufacturers are also much higher than needed. This may be because it does no harm to take more and you run out of your expensive protein powder sooner if you do meaning you have to go and buy another one from them. However, if you do choose to supplement your protein intake with such shakes, whey protein has the best nutritional value, or, if you intend to take a shake before bed, casein (milk protein) is particularly effective during periods of low activity such as sleep. Pre-workout formulas – many of these contain large amounts of caffeine, which may provide a short-term increase in focus and alertness, also dehydrate the body, and may have a ‘crash’ effect, where after the effect of the caffeine wears off, the athlete experiences reduced focus and alertness before returning to normal levels. Creatine – Creatine is second only to protein shakes in terms of popularity in supplementation. There are varying reports as to the effectiveness of creatine, but there is some science behind its use. It is used as the energy source for explosive movements but the body contains only limited amounts. The idea is that by supplementing protein, you can increase the body’s capacity for it, allowing you to perform more explosive movements per session. However, it also dehydrates the body, and certainly not essential to performance. 

 Jimmy Wilson, BA Sport & Social Sciences Undergraduate