Top 5 Nutrition Tips for Effective Martial Arts Training

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Take control of your diet so you can train harder, more effectively, and for your whole life!  In this short episode I give you my top five pieces of advice for cleaning up your diet and not sabotaging your training with crappy nutrition. In tip 1 I talk about sugar. Here for your reference are some (but not all) the names of sugar hiding in our food: Sugar Glucose-Fructose Cane Syrup Cane crystals Cane sugar Rice syrup Rice malt Molasses Sucrose Galactose Maltose Fructose Lactose Anhydrous dextrose Brown sugar Corn sweetener Corn syrup Corn syrup solids Crystal dextrose Evaporated cane juice Fructose sweetener Fruit juice concentrates High-fructose corn syrup Honey, liquid fructose Malt syrup Maple syrup Pancake syrup Raw sugar Concentrated fruit juice Diglycerides Disaccharides Evaporated cane juice Fructooligosaccharides Maltodextrin Malted barley Raisin syrup Ribose rice syrup Etc. Etc. Etc. In tip 2 I talked about Glycemic Index. Again, to help you out here are some glycemic index numbers for some common foods (from FOOD Glycemic index (glucose = 100) BAKERY PRODUCTS AND BREADS Banana cake, made with sugar 47 Banana cake, made without sugar 55 Sponge cake, plain 46 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 Apple, made with sugar 44 Apple, made without sugar 48 Waffles, Aunt Jemima (Quaker Oats) 76 Bagel, white, frozen 72 Baguette, white, plain 95 Coarse barley bread, 75-80% kernels, average 34 Hamburger bun 61 Kaiser roll 73 Pumpernickel bread 56 50% cracked wheat kernel bread 58 White wheat flour bread 71 Wonder™ bread, average 73 Whole wheat bread, average 71 100% Whole Grain™ bread (Natural Ovens) 51 Pita bread, white 68 Corn tortilla 52 Wheat tortilla 30 BEVERAGES Coca Cola®, average 63 Fanta®, orange soft drink 68 Lucozade®, original (sparkling glucose drink) 95 Apple juice, unsweetened, average 44 Cranberry juice cocktail (Ocean Spray®) 68 Gatorade 78 Orange juice, unsweetened 50 Tomato juice, canned 38 "BREAKFAST CEREALS AND RELATED PRODUCTS" All-Bran™, average 55 Coco Pops™, average 77 Cornflakes™, average 93 Cream of Wheat™ (Nabisco) 66 Cream of Wheat™, Instant (Nabisco) 74 Grapenuts™, average 75 Muesli, average 66 Oatmeal, average 55 Instant oatmeal, average 83 Puffed wheat, average 80 Raisin Bran™ (Kellogg’s) 61 Special K™ (Kellogg’s) 69 GRAINS Pearled barley, average 28 Sweet corn on the cob, average 60 Couscous, average 65 Quinoa 53 White rice, average 89 Quick cooking white basmati 67 Brown rice, average 50 Converted, white rice (Uncle Ben’s®) 38 Whole wheat kernels, average 30 Bulgur, average 48 COOKIES AND CRACKERS Graham crackers 74 Vanilla wafers 77 Shortbread 64 Rice cakes, average 82 Rye crisps, average 64 Soda crackers 74 DAIRY PRODUCTS AND ALTERNATIVES Ice cream, regular 57 Ice cream, premium 38 Milk, full fat 41 Milk, skim 32 Reduced-fat yogurt with fruit, average 33 FRUITS Apple, average 39 Banana, ripe 62 Dates, dried 42 Grapefruit 25 Grapes, average 59 Orange, average 40 Peach, average 42 Peach, canned in light syrup 40 Pear, average 38 Pear, canned in pear juice 43 Prunes, pitted 29 Raisins 64 Watermelon 72 BEANS AND NUTS Baked beans, average 40 Blackeye peas, average 33 Black beans 30 Chickpeas, average 10 Chickpeas, canned in brine 38 Navy beans, average 31 Kidney beans, average 29 Lentils, average 29 Soy beans, average 15 Cashews, salted 27 Peanuts, average 7 PASTA and NOODLES Fettucini, average 32 Macaroni, average 47 Macaroni and Cheese (Kraft) 64 Spaghetti, white, boiled, average 46 Spaghetti, white, boiled 20 min, average 58 Spaghetti, wholemeal, boiled, average 42 SNACK FOODS Corn chips, plain, salted, average 42 Fruit Roll-Ups® 99 M & M’s®, peanut 33 Microwave popcorn, plain, average 55 Potato chips, average 51 Pretzels, oven-baked 83 Snickers Bar® 51 VEGETABLES Green peas, average 51 Carrots, average 35 Parsnips 52 Baked russet potato, average 111 Boiled white potato, average 82 Instant mashed potato, average 87 Sweet potato, average 70 Yam, average 54 MISCELLANEOUS Hummus (chickpea salad dip) 6 Chicken nuggets, frozen, reheated in microwave oven 5 min 46 Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 Pizza, Super Supreme (Pizza Hut) 36 Honey, average 61
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