Why Athletes Need a Healthy Dose of this Nutrient | McDonough ATA Black Belt Academy
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Stacey Gregory reviewed McDonough ATA Black Belt Academy
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My family has been with McDonough ATA for several years now and we love it! The staff here is very friendly and Ms. Johnson especially is very helpful and goes out of her way to answer questions and give help wherever and whenever needed.

Carey Klement Daughtry reviewed McDonough ATA Black Belt Academy
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If you want your child to defend themselves against all the challenges that life will bring them as they grow and develop, you need to enroll in this school. I am especially impressed with their "Leadership Program". This school doesn't just teach students to "pass" which is what it seems our youth only cares about... this school raises the bar and tells it's students to go beyond "passing" and EXCEL.

Becca Nell reviewed McDonough ATA Black Belt Academy
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The staff is highly qualified and makes a point to get to know every student individually. They are genuinely concerned that each student is achieving their maximum potential. They are very organized and the studio is kept clean. They also offer numerous other activities that are fun and even offer parent's night out.

Ashley Westphall-Carr reviewed McDonough ATA Black Belt Academy
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My kids have gained so much from going there. They are more respectful and have gained so much self-confidence. I would recommend ATA of McDonough to anyone wanting to take martial arts. My daughter just had her birthday party there in the staff was wonderful. They made her feel so special. Thanks ATA!!!

Stacey Coada reviewed McDonough ATA Black Belt Academy
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This place is a great place for kids of all ages and adults. Very family oriented even if you are just a parent not taking classes you are invited to watch and kept informed of all things going on. Very patient staff and teachers are phenomenal with the fact that all kids/people learn differently and they teach individually while still keeping the group learning as a whole. Walked into the building on a whim and ended up letting my daughter take classes for 4 years and becoming a 2nd degree black belt. She was strong willed stubborn and kinda hard to teach however all the teachers and staff were patient and kept calm helping her to learn respect and to follow rules and also respect to others who may not learn as quick as her so in the end she became a leader willing to help other struggling students. Highly recommend anyone thinking about taking classes to check this place out.

Nims Harris reviewed McDonough ATA Black Belt Academy
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We've been with McDonough ATA for a year now and the growth and positive changes we've seen are incredible. Our family have noticed the changes and have copied what we are doing in one way or another. Staff is great, friendly, and their families are a part of the Black Belt journey as well. Talk about putting your mouth where your money is. Gold Star

Callie Hamric reviewed McDonough ATA Black Belt Academy
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We absolutely adore this studio. My daughter is 4 and she loves her karate instructors and everything she learns! Today they learned about what to do if someone tries to kidnap them and I think it is absolutely wonderful that they teach this! The people are wonderful! I also am so happy that they are so accepting of all cultures. My daughter has two moms and they are more than welcoming of it!

Allison Knight Fedorowicz reviewed McDonough ATA Black Belt Academy
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My kids love ATA! My 7 year old is in the after-school program and begs to attend every camp and parents night out. A four-year-old has already told me he wants to join the after-school program next year when he starts kindergarten. They have both learned so much: martial arts, anti-bullying, self-defense, respect, discipline, and more. I love seeing the look of accomplishment on their faces every time they advance to the next belt. They love their instructors and the friends they have met along the way. What a great experience!

Krista Panick Crews reviewed McDonough ATA Black Belt Academy
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My son and I have been attending this school for about three years now. Great people, great curriculum, ATA rocks

Shelia Evans Gatlin reviewed McDonough ATA Black Belt Academy
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My son is 7 years old and last month marked one year he has been enrolled in classes. McDonough ATA is about so much more than learning cool karate moves. For example, the oath they begin and end class with..."I promise to be a good person, to have knowledge in my mind, honesty in my heart, strength in my body, and make good friends." McDonough ATA and the wonderful instructors reinforce everything (and more) that we are teaching our son at home. Core values...honesty, loyalty, manners, tolerance, commitment, perseverance, discipline, self-confidence, encouragement, empathy, citizenship...I could go on! Not to mention the friendships and bonds he has formed with his classmates...priceless. ATA McDonough excels in molding and creating good people to be our country's future leaders.

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Why Athletes Need a Healthy Dose of this Nutrient

Protein is an essential part of human life.  You have it in every cell, muscle, and organ in your body.  You need it for growth, for strength and for energy.

This means that it is also an essential part of our diets—particularly for athletes who want to stay strong and sharp.

“In general, protein is important for building just about any of the tissues of the body, including the cells that support our immune system and organ health,” says fitness, health and wellness expert, Tom Nikkola. It also helps to repair muscles after strenuous exercise, which allows athletes to get back to training sooner.

 

How Much?

When doctors and specialists discuss how much protein you need in your daily diet, the answer varies based on age, gender, weight, activity level and training goals.  The Institute of Medicine recommends 46 grams of protein per day for the average woman and 56 grams for the average man.

However, martial artists can benefit from much more.  The Academy of Nutrition and Dietetics and the American College of Sports Medicine both recommend athletes eat 1.2 to 2 grams of protein per kilogram of body weight.  For a 150-pound person, that boosts the 56-gram a day intake to between 82 and 136 grams.

The numbers can be a bit much.  But the facts are quite simple.  Whether your goal is to lose weight, improve strength or increase energy, the right amount of protein in your diet will help you get it done, so consulting with an expert and trying new dietary programs is encouraged.

 

Take with Food

Including protein at every meal is a smart strategy, says NikKola.  There are many ways to get your daily dose of protein, regardless of any special diet needs.  Here are a few examples of food high in protein that you should add to your daily routine:

 

Plant Sources

  • Beans and Peas: Green beans and green peas don’t count—it’s the black beans, lentils, chickpeas, and their relatives that are good sources of protein and fiber.
  • Nuts: Almonds, walnuts, and other nuts provide healthy fats, vitamins and antioxidants.  They’re also fat-full, so they’re filling too.  But don’t overdo it!  An ounce a day is a good guide.  For peanut butter, choose natural options without added sugar, salt and oil.
  • Quinoa: Not all whole grains are equal in protein.  This South American grain has more protein than most (about 8 to 9 grams per cooked cup) and is one of the few plant-based complete proteins.  Try substituting it for rice.

 

Animal Sources

  • Chicken or turkey breast: A skinless 4 oz. chicken breast provides about 32 grams of protein.  Choose organic, pasture-raised, or antibiotic free poultry when possible.  It’s better for you and the planet.
  • Fish: Vary your meat routine by eating fish a couple times a week.  Fatty fish such as salmon, trout, herring and sardines are loaded with omega-3 fatty acids and nutrients that are good for your brain and heart.
  • Lean red meat: Add red meat in moderation.  It packs a protein punch and provides nutrients such as zinc, iron and B vitamins, but research has extended the general notion that red meat clogs your arteries.  Go for grass-fed or organic whenever possible.  Nikkola recommends lean beef options such as sirloin steak, filet and ground beef.
  • Eggs: yes, they’re high in cholesterol, but when eaten in moderation they can be a great, inexpensive source of complete protein.  Hard-boiled eggs make an easy on-the-go snack.
  • Yogurt/Milk/Cottage Cheese: These are all good ways to get vitamins, calcium and protein for bones and bodies.  But watch the sugar, additives and hormones especially in yogurt marketed to kids.

 

When to Take?

It’s always important to fuel your body throughout the day and before a workout, but research shows that refueling with carb and protein post-workout is better for your body’s recovery than with carbs alone.  While the carbs help replace glycogen burned off during exercise, the protein helps repair muscle tissue and speed up recovery.

“It’s wise especially within 35 to 40 minutes to get in a high-quality protein,” says Nikkola. Whey protein, a milk byproduct gives a quick protein boost that’s easier for the body to digest than solid foods.

The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.  Power up with protein to repair those muscles and encourage muscle growth.

 

What Are the Effects?

Protein can help regulate blood sugar levels, manage weight, and make you feel full longer—which helps keep ATA athletes in top form.  It’s good for your bones, your muscles and boosts your metabolism.  What’s not to love?!

As a martial artist, it’s imperative to your performance, so the right amount of protein is sure to help you look and feel better.

It could be “just what the doctor ordered!”

For martial arts programs specializing in martial arts for children, please visit: https://www.ata-bba.net/program/transported-after-school/ OR visit us on Facebook at https://www.facebook.com/mcdonoughata.

Visit our website for more information on kids martial arts programs.

For martial arts programs specializing in martial arts for adults, please visit: https://www.ata-bba.net/program/adult-martial-arts/ OR visit us on Facebook at https://www.facebook.com/mcdonoughata.

Visit our website for more information on adult martial arts programs.