From this list, the math is simple; for the same amount of calories , we can eat more protein and carbohydrates. As a matter of fact, there have been more studies that you can shake a roundhouse kick at which preach "high fat"...or "high carb"...or "high protein" diets. As a martial artist (or any athlete for that matter), what is the right mix? Again, I shall resist throwing numbers around. To determine this you must once again ask yourself some key questions: What are your performance and fitness goals? Are you trying to build muscle? Are you trying to reach a higher level of endurance? In case you are interested, I maintain an approximate 60-25-15 split per day. That is, 60% of the calories I take in come from carbs (vegetables, oats, pasta, rice), 25% of the calories I take in come from protein sources (chicken, beef, fish, whey), and 15% comes from dietary fat. The macronutrient split I maintain allows me to maintain muscle mass, strength, and power yet still provide the necessary fuel for endurance. Athletes whose goals are geared only towards endurance would likely increase their carb intake to provide the energy needed to sustain their physical activity. How do each of these components help me and you reach our respective fitness goals? Check out the links below which discuss these macronutrients individually.

However, before we get too focused on those calories and nutrients, let us not forget that our bodies are made up of around 70 percent water and the muscles you use to execute that side kick or throw require water to perform at their peak. More importantly, of course, we need water to keep us alive and healthy. Always take in adequate amounts of water and never wait until you are thirsty to drink some. An easy way to check if you are properly hydrated is the color of your urine. It should be light yellow (straw) in color.