{"id":755,"date":"2015-08-03T11:57:30","date_gmt":"2015-08-03T10:57:30","guid":{"rendered":"http:\/\/www.art-of-bjj.com\/en\/?p=755"},"modified":"2016-09-04T15:09:12","modified_gmt":"2016-09-04T14:09:12","slug":"boost-your-bjj-performance-naturally-with-nutrition-1","status":"publish","type":"post","link":"https:\/\/www.art-of-bjj.com\/en\/boost-your-bjj-performance-naturally-with-nutrition-1\/","title":{"rendered":"Boost your BJJ performance naturally with nutrition #1"},"content":{"rendered":"

Training in the evening, preparing for competitions, dieting, facing injuries\u2026 Practicing Brazilian jiu-jitsu has an undeniable impact on our everyday lives and bodies.<\/strong> So how can we enhance our performance and improve our well-being naturally?<\/p>\n

I recently had the chance to meet with Pierre-Xavier Frank<\/strong>, a French doctor of Pharmacy, who has co-written the book \u201cAthletes, boost your performances naturally\u201d<\/strong> (it\u2019s only in French, sorry guys). This book explains how nutrition, micronutrition, aromatherapy, homeopathy and gemmotherapy<\/strong> can increase sport performance. As a result, I fully immersed myself in this book, for you, to deliver some answers to these questions.<\/p>\n

The importance of sport and nutrition<\/strong><\/h2>\n

When you practice a sport as captivating and intense as Brazilian jiu-jitsu you have to ask yourself what and how to eat to feel good- be it in training, in a competition or outside the mat.<\/strong> \u201cMany athletes are now aware of the importance of a daily diet who are on a quest for better sports results; to be faster, longer, higher, and stronger. Nevertheless, they often have difficulties to find the right book- whether it be incomplete, too complicated, unclear, strictly empirical, or without any real scientific background\u201d underlines Pierre-Xavier Franck. His book looks at all these aspects: (very) theoretical on the one hand and a lot of practical advice for high or low level athletes on the other.<\/strong> Furthermore, all these methods have been tested on high level athletes.<\/p>\n

Understanding the impact sports have on our bodies<\/strong><\/h2>\n

Body adjustment while practicing sports<\/strong><\/h3>\n

\u201cThe main key to performing successfully while training or during a competition is to know your body\u201d. An obvious fact you may say. However, do you know the real impact jiu-jitsu has on your body?<\/p>\n

Practicing sports requires our body to adapt itself to the physical effort<\/strong>, which results in a slow transformation of our cells into \u201cracing cars\u201d so that greater physical effort seems to us, in time, easier. Despite this considerable advantage, there are also some disadvantages. For example, while resting the body uses 30% of the blood flow to the digestive tract, as opposed to only 3-5% during exercise. Up to 80% of the flow is then used to increase blood circulation and oxygen to the muscles.<\/strong> This reversing mechanism attacks our cells, increases acidification of the blood<\/strong> (increases pH levels), and of course nutritional deficiencies and dehydration<\/strong>. A lot of ugly words to be more specific! Of which have a real effect on our performance, recovery capacity, and even our health in the long run.<\/p>\n

Sport: an amplifier for digestive disorder<\/strong><\/h3>\n

The intestine is an essential organ that assimilates the nutriments we need to practice sport. It is a living structure made up of thousands of bacteria which only a third is shared among individuals. However, the reversal of blood flow during physical activity amplifies or reveals intestine disorder among certain individuals with consequences on muscles or tendons.<\/strong><\/p>\n

The consequences of sport on mental capacity <\/strong><\/h3>\n

Glucose is the exclusive fuel of neurons but also a vital element to create the energy used by the muscle. If the provision through eating (bananas, eggs, meat, and cheese) is not enough, the glucose used for the brain is directed to our muscles during exercise<\/strong>. So the amino acids that normally act on motivation and accuracy are then diverted to make glucose resulting in a decline in mental performance.<\/strong><\/p>\n

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The food pyramid inspired by the Cretan diet <\/strong><\/h2>\n

In order to limit these effects on our bodies and to meet the energy needs while practicing sport; the authors recommend a balanced diet, inspired from the Cretan diet.<\/strong> It is well-known for its benefits and contribution to the longevity of Cretan people.<\/p>\n

A few of its advantages is that it is not restrictive, easy to understand and to implement<\/strong> (yes, you can continue reading :)) It associates dietary restraint with a wide variety of food, especially \u201cpleasure food\u201d.<\/strong> Whether you\u2019re vegetarian or a carnivore<\/strong>, you will find what you are looking for! Let\u2019s have a look- you only have to choose the food you like in each level:<\/p>\n

\"The<\/p>\n

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Food pyramid inspired by cretan diet, \u00ab Sportifs : booster vos performances au naturel \u00bb, Fran\u00e7oise Couic Marinier et Pierre-Xavier Frank p54<\/em><\/p>\n

1st level: fruit and veggies<\/strong><\/h3>\n

Fruit and veggies limit the demineralization caused by lactic acid<\/strong> which is produced during exercise, and the loss of magnesium and calcium.<\/strong><\/p>\n

Recommendation: eat 5-6 servings of fruit and vegetables per day<\/p>\n