Let’s start with the definition of a diet. A diet refers to the types and amounts of food and drink a person consumes. It can also refer to specific eating plans for health and weight management. However, restrictive eating or dieting can lead to emotional eating. Emotional eating is defined as eating to escape, numb, change, or amplify our feelings. It is good to know that emotional eating is a normal coping mechanism in response to strong feelings. And fostering a positive and balanced relationship with food helps promote healthy social interactions, reduces feelings of guilt or stress around eating, and supports a more fulfilling life overall.
So how do we go about managing a diet?
A good approach could be a holistic one where we do not only focus on nutrition but on overall health which can include stress and mindset, sleep, exercise, support system, lifestyle, and nutrition.
Nutrition is the science of food and how the body uses it. Essential nutrients are compounds the body cannot produce in sufficient quantities. These include macronutrients which are protein, fat, and carbohydrates and micronutrients which include vitamins, minerals, and water. Essential nutrients are crucial for maintaining good health and preventing chronic diseases.
Three core nutrition principles include:
- Focus on whole foods
- Focus on balance of protein, carbohydrates, and fats with meals and snacks
- Limit the amount of ultra processed carbohydrates and added sugar consumption
The plate method recommends that half of our plate should consist of veggies, a quarter of the plate should be made up of starch and the other made of protein.
A kickboxer might follow these same principles. A kickboxing diet might consist of a balance pairing of macronutrients. Portion control would also be important as well as limiting processed foods. A kickboxer might opt to eat leaner cuts of meat with complex carbohydrates such as brown rice, quinoa, sweet potatoes, or some sort of whole grain bread. Healthy fats may also be consumed such as nuts and avocados. Hydration is key especially with intense training.
An example of a meal might be some sort of chicken, could be marinated or seasoned, with a side of rice and some vegetables. A snack could be some sort of protein shack, a low-calorie snack, or Greek yogurt.
A good diet is important for kickboxers to feel good and train hard. A well balance meal is fuel to keep training and is good for energy and overall health.