Fueling A Jiu-Jitsu Workout As A Raw Foodist
Grace's Question: I recently started Jiu-Jitsu and I was wondering what foods would best fuel one's body before and after a workout.
Any particular favorites? Should I keep, say, a few dates on me at all times or another kind of fruit?Andrew's Answer:
When fueling for any athletic endeavor while eating a healthy low fat raw food diet
you don't need to change the types of things you're going to be eating, but only the amount of calories.
As I outline in Raw Food Weight Loss And Vitality
, you'll want to get an estimate for how many calories you require, and add on to this the amount of calories you'll be burning for your workout to ensure you have adequate fuel.
Great preworkout fruits include bananas, dates, grapes, melons, peaches, or whatever else you like. Remember that water-rich fruits (like watermelon) have fewer calories than low-water fruit (bananas and dates), so you'll have to eat more of them to get enough calories.
You don't need to be constantly eating during the workout, and don't need to keep dates on you at all times. Generally, you have to workout pretty hard for two or three hours to run through all your muscle and blood glucose, provided that you fueled up properly before the event.
Following the workout, you've got a two hour window in which you should be taking in more fruit to ensure that your body replenishes your muscle sugar reserves at a good pace.
In other words, if you're eating an ideal raw diet that is low and fat, sufficient in greens, and sufficient in simple sugars from fruit, you shouldn't have to pay particularly close attention to eating during a workout.
If you do this, your nutrition requirements will also be taken care of
Just make sure you're fueled up.
One last caveat - It is my experience that greens and other vegetables digest slower than fruit, so I tend to include them in my diet at the end of the day after all my exercise is complete. This helps prevent cramps or the "too full" stomach feeling which might disturb your workout.
If you want to know more about exercise, muscle building, nutrition, and diet while eating raw, check out Raw Food Weight Loss And Vitality