Taekwondo Diet Plan/Supplements

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Hi Kerry,

I have been interested in nutrition and supplements for a couple of years now but after reading up from numerous sources i still don't feel confident enough to decide on what diet and supplements would benefit me the most.

I compete internationally in ITF style Taekwondo, training 2-3x 1hour sessions mon,wed,thu and then a 2.5hour squad session on a saturday.

I am 6ft 1 and currently 76KG (which is the top of my weight class). I dont want to put on any weight as this would put me up a weight class, if anything i would like to try and get down to 71kg (next weight class down) by the end of may for a competition that is coming up.

What kind of nutrition plan do you recommend and which supplements ? I have used protein shakes, maximuscles thermobol etc before but not for any sustained period of time.

I would just like some peace of mind that if i am paying £25-30 for a supplement that it is actually doing something for me other than a placebo!

Thanks for any advice

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kk - You are no different than Ricky Hatton, you need a lot of nutrients to help you repair and recover from your obviously hard and gruelling work outs but you need them in a low kcalorie (energy) environment. For example, Ricky uses at least 2 Pro MR a day, this is 42 grams of fast and slow undenatured protein with added egg white for the valuable amino acid cystine and pepetide bonded glutamine with a viable count of pro biotics. This comes in a sachet but is only 270 kcalories, try and get all those nutrients in food, trust me it would be more like 800 kcalories.

If you truly want an optimum diet that allows you to get all the nutrient that your body requires but without putting weight on or even losing weight you will need to get 60-70% of your nutrients in supplements.

Ricky Hatton comes in the gym (12 weeks out from a fight) sometimes 40lbs over weight. Then his workload over that 12 weeks increases dramatically enabling him to get the fitness levels that are well publicised.

When you train, you send a signal to your body that it is inadequate for the workload you are putting on it. This creates a positive stress or trauma, you put this workload on your body so that it will evolve and get stronger or faster. Before it can get stronger and/or faster it has to recover from the trauma of the workout, it needs lots of nutrients to do this. if you are only eating food and watching your kcalories, youre just not going to be getting enough nutrients.

Ricky takes Pro Vital and Pro Lipid, he takes 2 pro Recovers a day after training and running, he takes 2 pro MR a day and he always takes protein slams before he trains and runs, if you then eat a couple of clean meals a day you will find that you are getting enough nutrients without the kcalories.

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Many thanks .... Im going to give some of the suggested supplements a try (Protein slams before a hard session) and possibly the Pro MR ... not sure i can afford to take all the suggestions...

With regard to diet what type of foods do you suggest i eat ... obviously eating 5-6 times a day rather than 3 big meals?

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kk - If you have got to watch your weight you can only eat very clean foods, these are:-

White meats (fish, chicken, turkey) for your protein source and clean carbs (rice, pasta, potatoes, wholemeal bread). Eat as much green veg as you possible can.

If it tastes nice, you cant eat it :-)

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Many thanks for the advice! Ive ordered a batch of supplements (spent more than i wanted to - got a bit carried away!)...

Here's my initial thoughts for a diet plan ... let me know if it sounds okay to you (ive done a bit of reading on the site to inform this)

7.00am - Shredded wheat/weatabix and milk - glass of fruit juice, protein shake,
PRO TECT supplement

10.45 - Pro Mr

12.30 - Chicken *** / turkey *** wholemeal sandwich or Meat and boiled potatoes

3.30pm - protein shake

6.00pm (ish depending if training or not) - Lean meat, potatoes / veg

Snack in evening if peckish - oat cakes with whole earth peanut butter.

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If a training day i will have a protein slam before a hard session, and also a pro - recover afterwards.

How does that sound ? ... I cant afford to really have 2 Pro MRs a day, id be spending a fortune ... my training on weekdays is usually around 6pm ish ... would it be better to switch the protein shake at 3.30 with the Pro Mr if this is the case or does it make no difference really?

If i feel like i am not losing any weight etc i will adjust amount of carbs, potatoes etc.

Many thanks .... you have been a great help.

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Oh and just to clear it up - i dont think my original post was very clear.... i train:

Monday - 1h

Wed - 1h

Thu - 1h

Sat - 2.5h

From my original post it looked like i said 2-3hours EACH DAY! I wish i could train that much but unfortunately have to work!

Thanks

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kk - Yeah , you have got it bang on mate but someof your meals are only about 2 hours apart, if you are not losing weight, spread that to 3 hours apart.

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excellent, many thanks ... got my package from CNP today! Woo .... had some pro-recover after training ... doesnt taste too bad ... not like that awful whey protein i got from local holland and barratt. I couldnt actually stomach it this morning it was so nasty.

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kk - Thats because they whey protein you were taking (like all other whey's on the market) is a by product of cheese manufacturing, all the growth factors have been detroyed in that process, look at our research and development scientist (Phil Connolly) thread "micellar casein", you will learn a lot.

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Just an update and a few further questions!

I made my weight using the advice listed above, many thanks, best i have felt whilst dieting ever !

My next big competitions are not until feb-apr time but I want to get a head start with my diet and fitness so I have a better chance of training well etc. Ive re-read the advice you suggested and im contenplating using the following supplements:

ProMr
ProVital
ProRecover
Pro Flapjacks
Protect

I have never tried your pro-lipid as suggested, but it doesnt seem to be available through your site any more? (I cant really afford anything else as those alone will be over £100 a month!)

My questions are: I would like to do some extra training at in addition to the 3x 1hour taekwondo sessions and 1x 2.5h national squad training a week. But i want to make sure the extra will benefit my training. I go swimming once a week on a Sunday and do 64lengths (low intensity for fat burning). I am also going to add in possibly 3x 5mile runs a week at very low intensity (fat burning zone). Aside from this i want to try and stretch daily for flexibility. I have free weights available at home, should i try to encorporate these into my weekly training and also some bag work (i have a punch bag in the garage). If so what sort of exercises and routines do you suggest?

Many thanks as always

Steve

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kk - Be very careful that you are not overtraining, you are doing lots of different disciplines to help your Taekwondo (make sure they don't hinder it).

The Pro Lipid is off our web site because we have run out of stock but will be back in stock this week, if you consume 4 - 5 oily fish per week, you don't need Pro Lipid, it is just a way of getting your essential fatty acids, omegas 3,6 and 9 in a low kcalorie environment.

If you are going to lift weights, just stick to basic compound movements as you are doing these weights to help your Taekwondo and not to be a bodybuilder or powerlifter, it is very hard for me to tell you what to do as I dont know what equipment you have got.

The products you have listed will work well for you, yes, I do know you are spending £100 a month which is a lot of money but think what you are buying, the Pro Vital is the equivalent of about 10 fruit and veg a day.

The Pro MR's and Pro Recovers are mealsin themselves, the flapjacks are very healthy snack and the Pro Tect will help your joints.

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Thanks for the reply Kerry, the concern of doing "too much" extra that wont benefit my Taekwondo is always my concern but its hard to know really. Im sure 2/3 runs a week at very low fat burning intensity wont do too much harm, and aid my fat burning (especially this time of year when its tempting to eat bad things!).