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Martial arts

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In the Netherlands, practicing martial arts is very popular and we are also very good at it. Just look at our world champions Rico Verhoeven, Remy Bonjasky or Germaine de Randamie - to name just a few greats. It is logical that so many people are charmed by the practice of a martial art because it allows you to defend yourself well if necessary. Discipline and respect come first, these are norms and values that are also important in daily life. Read more...

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House of Nutrition - Vitality Pack
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In the Netherlands, practicing martial arts is very popular and we are also very good at it. Just look at our world champions Rico Verhoeven, Remy Bonjasky or Germaine de Randamie - to name just a few greats. It is logical that so many people are charmed by the practice of a martial art because it allows you to defend yourself well if necessary. Discipline and respect come first, these are norms and values that are also important in daily life.

Mentally and physically in balance through martial arts

Through martial arts you get a good condition, you develop better coordination and therefore control over your body, strong muscles and you burn fat. Discipline and respect are norms and values that also appeal to many people. There are many types of martial arts for example: kickboxing, boxing, judo, karate, K-1, taekwondoka, Pencak Silat, wrestling, Mixed Martial Arts (MMA) ... and the list goes on for a while. If you are serious about martial arts, this demands a lot from your body. Correct nutrition is important for the recovery of your body, building muscles, but also for getting a good fat percentage and the right weight for a competition. These last two must be in good proportion because you do not want to lose strength by burning fat. During training and competitions you use every muscle in your body and you lose quite a bit of fluid.

Diet and exercise

If you are serious about sports, you also make sure that you pay serious attention to your diet. A well-balanced nutritional schedule should not be missing. In any case, it is important that you regularly eat healthy and varied. Preferably a full meal every 3 hours up to 2 hours before a workout. A meal contains proteins that accelerate protein synthesis and especially support muscle recovery. Proteins include fish, meat, poultry (such as chicken), dairy products, cheese and eggs. We have numerous protein supplements in our range that you can add to your schedule. Especially useful if you have to lower your fat percentage. Have a protein shake for breakfast or a protein snack as a snack. Carbohydrates, especially slow carbohydrates for building glycogen such as legumes, whole grain products such as whole wheat bread, whole grain pasta, couscous and brown rice. Again, we can make it easier for you, such as a creatine + carbohydrate formula that increases the glycogen stock and stimulates protein synthesis. Or a boost just before or during your competition.Multiple unsaturated fats including oils or soft fats, fatty fish or nuts and seeds. Plenty of fruit and vegetables. Make sure you do not eat excessively and without too many sugars and saturated fats.

Drink and exercise

In addition to nutrition, you must of course take in sufficient fluids. Drink an average of 2 decilitres per hour during the day. Research has shown that this is still not done enough by athletes. So pay attention to this. Moisture is the means of transport for the nutrients and waste products and ensures that the temperature of your body is maintained. If you do not drink enough, your sports performance will deteriorate and that will go faster than you think. With 1% moisture loss, the performance already deteriorates because it negatively affects the metabolism. Drink half a liter of water one hour before training or competition and during and after training or competition enough water or special sports drinks that also replenish your electrolytes and carbohydrates.

Recovery and rest period

After a tough workout or competition, you need to give your body the right nutrients and rest to recover. After such a physical effort, there are small tears in the muscle tissue that need time to recover. This recovery takes energy and time. Take extra protein, one of the most important substances in the body that contribute to the growth and maintenance of muscle mass and muscle strength. Amino acids, indispensable for tissue repair. Especially hair, bones, skin and muscles. Taking carbohydrates ensures that the glycogen stores are quickly replenished. Carbohydrate intake can significantly shorten recovery time. Supplementing the necessary minerals: sodium, calcium, magnesium, sodium and potassium can be very welcome because you lose many of these minerals while sweating.

In addition to nutrition, it is important to build in rest. Rest is still underestimated by many athletes but is incredibly important. The bow cannot always be tense. Rest allows muscles to recover and is important and indispensable for achieving results and preventing injuries!

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