Karate is a martial art that requires strength, endurance, flexibility and agility. A karate practitioner in India needs to follow a balanced diet chart that provides adequate nutrition and energy for the training and performance. Here are some tips on how to plan a diet chart for a karate practitioner in India. Diet chart for Karate. I will only talk about vegetarian foods in this article as I am a vegetarian. You can read “Karate Myths and Facts” on my webpage
A sample vegitarian diet chart for a karate practitioner in India could look something like this:
Breakfast: Oats with milk and fruits, or idli with sambar and chutney, or poha with vegetables and peanuts.
Snack: Nuts, seeds, or roasted chana, or yogurt with berries.
Lunch: Rice or roti with dal, sabzi, salad, and curd.
Snack: Sprouts chaat or fruit salad or smoothie.
Dinner: Khichdi with vegetables and ghee, or paneer bhurji with roti or dosa with sambhar and coconut chutney.
The portions and calories may vary depending on the individual’s age, weight, height, activity level, and goals. A consultation with a dietician is recommended for a personalized diet plan. A karate practitioner should also drink plenty of water to stay hydrated and flush out toxins .
Include a variety of foods from different food groups, such as cereals, pulses, fruits, vegetables, dairy, nuts and seeds. Avoid processed foods, junk foods, fried foods, sweets and alcohol.
What to eat:
- Eat small and frequent meals throughout the day to maintain blood sugar levels and prevent hunger pangs. Do not skip breakfast as it is the most important meal of the day. Have a light dinner at least two hours before bedtime to avoid indigestion and sleep problems.
- Drink plenty of water and fluids to stay hydrated and replenish the electrolytes lost through sweating. Avoid caffeinated drinks, carbonated drinks and energy drinks as they can cause dehydration, jitteriness and insomnia.
- Choose complex carbohydrates over simple carbohydrates since they provide sustained energy and prevent blood sugar spikes. Examples of complex carbohydrates are whole grains, brown rice, oats, millets, quinoa, etc. Simple carbohydrates are refined flour, white rice, sugar, honey, etc.
- Include protein-rich foods in every meal to support muscle growth and repair. Examples of protein-rich foods are milk, yogurt, cheese, paneer, soybean, tofu, lentils, beans, chickpeas, peanuts, almonds, etc.
- Include healthy fats in moderation to provide essential fatty acids and support brain function. Examples of healthy fats are olive oil, canola oil, flaxseed oil, sesame oil, ghee, butter, avocado, nuts and seeds. Basically avoid trans fats and saturated fats as they can increase the risk of cardiovascular diseases and obesity.
- Include antioxidants and micronutrients to boost immunity and prevent oxidative stress. Examples of antioxidants and micronutrients are vitamins A, C, E, B complex, zinc, selenium, iron, calcium, magnesium, etc. They are found in fruits, vegetables, nuts and seeds.
Proper daily routine:
If you want to have a healthy and productive day, you can follow this schedule that I try to follow this scedule. Especially it includes some tips for physical, mental and spiritual well-being.
Morning routine
6:30 AM: Wake up and freshen up. Further squeeze half a lemon into a glass of warm water and drink it. After 15 minutes, drink 2-3 glasses of water with sabza seeds (they are rich in protein and good for digestion). Soak the seeds in water the night before.
7:00 AM: Go for a morning walk (at least 5000 steps). Alternatively, practice Yoga, Karate or Aerobics.
8:30 AM: Have your breakfast. Choose from the healthy options mentioned above. I prefer to make a quick banana milkshake (if you have diabetes, consult your doctor before having it). I drink normal tea without sugar around 9:30AM.
11:00 AM: Eat a bowl of seasonal fruits.
Afternoon routine
1:30 PM: Time to have my lunch. I eat 2 rotis (Prefer different flours like wheat, bajra and mixed flour), sabzi (with less oil, salt and spice), dal, salad and curd (Dilute it with some water). Personally try to avoid rice. I am not selective at all in food, whatever is seansonal and healthy I am fine with that.
Evening routine
4:00 PM: I have tea (without sugar) with some light snacks. Try to avoid biscuits made of refined flour and other junk foods.
6:00 PM: At this time go for another walk and make sure that you complete at least 8000 steps in a day. After the walk, practice karate and socialize with people around you.
7:00 PM: Time to have your favorite soup. Try to make sure that it has less salt and spice.
Night routine
8:00 PM: Finish your dinner around this time, but due to certain engagements (Karate class) I will finish my dinner between 9:00PM – 9:30PM. I eat light food. I avoid rice and curd at night. 2 rotis and sabzi with dal are enough for me.
10:00 PM: Before sleep drink a cup of warm milk.
10:30 PM: Good time for sleep, but due to my offical and society meetings I will be little late. Before sleeping, I chant some mantras and thank God for the wonderful day. I also apologize to anyone who I might have hurt intentionally or unintentionally.
This is a simple routine that works for me. You may have to adjust it according to your work and other commitments. But try not to skip any of these activities frequently.
Other details:
In the morning, before getting out of bed I chant some mantras. Similarly after taking a bath I do pooja and meditate in front of God, 15-20 minutes. This gives me peace of mind.
Remember that our body and mind are amazing gifts from God. If we respect them and take care of them, we can enjoy our life without medication.
Karate is a wonderful activity that benefits both your body and mind. It helps you develop physical fitness and mental discipline. It also teaches you self-defense skills that can protect you and your loved ones in any situation. Karate is especially beneficial for children, as it fosters their confidence, focus and respect.
Whether you want to learn karate for fun, fitness or competition, you can join our class and get the best training from our qualified instructors. Significatnly we are affiliated with the best federation and we offer a friendly and supportive environment for learning and growth. So don’t miss this opportunity to enroll in our karate class today and discover the amazing benefits of this martial art.
Above all Karate is a martial art that teaches self-defense, discipline and confidence. Significantly Karate is not dangerous, but rather it empowers you to handle danger in life. By practicing karate, you learn how to control your emotions, respect others and avoid unnecessary conflicts. Additionally Karate also improves your physical and mental health, as well as your social skills. In fact Karate is a way of life that can benefit anyone who is willing to learn and grow.
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Note: Suggest to consult your personal doctor before taking any decision on above suggestions.
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