As such, nutritional strategies that accelerate acute recovery between matches may potentially improve subsequent performance [ 4 , 6 , 7 ]. Although oxidative metabolism is the primary energy source during a taekwondo match, increased non-oxidative i.

Carbohydrate CHO in the form of muscle and liver glycogen is the main finite fuel to regenerate ATP via both anaerobic and oxidative metabolic pathways [ 8 ]. Lower blood glucose and CHO oxidation rates along with glycogen storage depletion during prolonged exercise contribute to fatigue [ 9 ], which may impair exercise performance [ 10 , 11 ].

Recently, McCarthy et al. The aforementioned findings highlight the impact of CHO on acute performance and suggest improvements in subsequent exercise performance in a variety of contexts when short recovery periods between bouts exist; however, the role of CHO ingestion on multiple daily matches such as a taekwondo tournament is yet to be investigated.

In taekwondo athletes, greater cortisol [ 19 ] along with higher blood lactate, increases reaction time and reduces kick impact in a fatigued state [ 20 ], which may be related to glycogen depletion [ 21 ]. However, counterintuitively, no ergogenic effect of CHO mouth rinsing was found when athletes were tested six times during four weeks of Taekwondo Anaerobic Intermittent Kick Tests TAIKT in 27 taekwondo players in both fasted or fed states [ 22 ].

Presently, there is a paucity of research that has examined the role of CHO ingestion on taekwondo performance during a simulated tournament, with athletes competing in multiple matches across a day.

We hypothesized that CHO ingestion would augment total and successful kicks by maintaining BG across multiple tests, in a dose response fashion, compared to placebo PLA. Participants were excluded from the study if they had skeletal muscle injuries or reported consuming any nutritional ergogenic aids within 3 months of the start of the study.

Participants were informed about the nature and potential risks and benefits of the experimental protocols. Participants were not cutting weight during the study. One participant was injured during the test and was removed from the study. The study was conducted following the Declaration of Helsinki and approved by Islamic Azad University of Boroujerd, Iran.

In a randomized, double-blind, cross-over placebo-controlled manner, participants engaged in five sessions, including a screening visit, familiarization, and three experimental trials where participants ingested drinks with different contents including two doses of CHO and placebo, each experimental condition was separated by at least 5 days.

The supplementation protocol followed a double-blind manner by an independent researcher at each experimental trial.

At the familiarization session, each participant completed the test protocol. Participants repeated the tests to become familiar with the audio signals.

An experienced taekwondo coach provided technique corrections during the simulated taekwondo effort test STET to ensure proper form.

All of the trials were conducted on the same day of the week and at the same time controlling for alterations in circadian rhythm. Participants were asked to record their diet and activity pattern 2 days before the familiarization session and to replicate it during the three experimental trials.

BG was obtained before each test using a glucometer Maximed ExiChek II; TDA, Taiwan by lancing a warmed fingertip Same care; ExiChek, TD, Taiwan. A validated gastrointestinal questionnaire was also used to assess gastrointestinal GI distress immediately after each test [ 24 ].

A schematic of the study design is presented in Fig. Schematic representation of the study procedures with 5 test repetitions. The test began 3 hours after consuming breakfast.

Fifteen minutes before the first test, all participants performed a standardized warm-up that included basic kicks with a moderate rhythm and dynamic stretching.

Participants were divided into four groups of three taekwondo athletes. They started to perform the STET, modified based on the Frequency Speed of Kick Test [ 25 ].

During the STET, the stationary roundhouse bandal-tchagui kick, the most used taekwondo technique [ 25 ] was used. After each round, both total and successful kick number were recorded.

Successful kicks were detected and recorded by an electronic foot sensor and transferred to a computer. Minimum impact thresholds were determined based on BM, age, and sex. If the kicking force was identified lower than the minimum impact threshold, the kick was not counted as a successful kick.

After each test, RPE was recorded using the 6—20 Borg scale [ 26 ]. Verbal encouragement was given to all participants during the test. Three drops of coconut flavor were added to each beverage to match the taste of all beverages. Values are presented as means ± standard deviations.

Normality was confirmed by using the Shapiro-Wilk test. A three-way repeated measures ANOVA was applied to analyze body mass before and after each test and in each treatment.

Partial eta-squared was used to indicate the magnitude of the differences. The interpretation of the effect size is based on the recommendations by Cohen: 0. Figure 2 presents total kicks in each test and bouts during three treatments.

There was a significant main effect across tests for total kicks. Figure 3 shows the total successful kicks in each test and bouts during the three treatments. There was a significant main effect across tests for successful kicks. BG increased from test one to four in both CHO conditions Results of further analysis using simple analysis level of significance was 0.

Body mass increased from test one to five and decreased from pre-test to post-test in all treatments, but it was not different between treatments. In contrast to our hypothesis, CHO intake, independent of dose, failed to enhance total kicks, total successful kicks, and percentage of successful kicks compared to placebo.

Taekwondo is characterized by repeated bursts of high-intensity activities interspersed with brief rest periods. Non-oxidative phosphorylation predominantly supports explosive actions, such as kicking, punching, explosive advances, and evasions during a match [ 30 ].

Santos et al. Further, similar to our taekwondo test, a effort-pause ratio during a taekwondo youth Olympic match was observed [ 31 ]. As such, we modified the Frequency of Speed Kick test with effort-pause ratio in taekwondo [ 25 ] to more closely simulate the effort-pause of a typical taekwondo match.

Additionally, the use of this effort-pause ratio was able to improve Taekwondo-related performance [ 32 ]. CHO storage i. muscle and liver glycogen and oxidation play an important role during prolonged low-intensity and short duration high-intensity exercise performance [ 16 ].

The rate of glycogen depletion during high-intensity exercise also appears to be an important factor associated with metabolic fatigue [ 33 ].

As such, CHO ingestion during acute high intensity exercise has been shown to improve performance. For example, CHO ingestion enhanced short duration repeated sprints performance [ 14 , 34 ].

However, these findings were in contrast to our results, possibly suggesting nutrient timing, duration and intensity of exercise, and recovery time intervals may modulate the ergogenic effects of CHO supplementation.

Taekwondo matches are comprised of intermittent high intensity burst of activity followed by periods of low intensity exercise or rest.

We hypothesized that CHO ingestion immediately following each sport-specific kicking test would maintain kick performance and euglycemia, across repeated tests. Nevertheless, previous research suggests that CHO ingested during short recovery periods can augment subsequent exercise capacity and glycogen storage in endurance athletes [ 7 , 35 ].

In this regards, two recent studies reported that subsequent endurance exercise was improved after 1. In the present study, an absolute dose of CHO was used for all participants. This dosing strategy was selected due to the relatively short recovery time and the practically of an absolute dose.

Furthermore, the kick test and the repetitions of the test were selected to simulate a typical competition day, thus enhancing the external validity. In support of our results, Podlogar et al. In one of the few studies utilizing taekwondo athletes, no improvements in kick performance with a CHO mouth rinsing protocol in both fed or fasted states were found [ 22 ].

Collectively, despite a likely enhancement of CHO exogenous and decreasing endogenous CHO oxidation after two doses of CHO drink [ 12 ], it appears that the test used in this study could not possibly results in enough muscle glycogen depletion which may justify the lack of kick performance improvement during five repeated intermittent kick tests with effort-pause ratio.

In the present study BG was assessed since hypoglycemia is related to metabolic fatigue during exercise and is associated with impaired performance. In the current study, both CHO doses were able to significantly elevate BG assessed after each test high dose: first test However, there was no indication of hypoglycemia in the PLA condition first test Non-glucose substrates required for gluconeogenesis, such as glycerol and lactate are elevated during a simulated taekwondo tournament [ 39 ] due to the higher secretion of catecholamines [ 39 ] and cortisol [ 19 ].

In agreement with our finding, no cases of hypoglycemia were reported 6. CHO ingestion did not alter RPE compared to PLA, which is consistent with previous research [ 36 , 40 ].

These events are possibly related to the lower rate of gastric emptying following high intensity exercise thorough the splanchnic blood flow decrement This study also has several limitations. First, the task used in the present study, while taekwondo-specific, did not replicate all the demands and requirements of a real match with an opponent.

Further, we only assessed kick performance, which is only one technique among several used in taekwondo. Future research may consider using an accelerometer attached to wireless sensors for measuring speed and force of each kick. Further, we did not assess muscle glycogen or measure CHO oxidation, which would be of interest in future research.

Also, we only used male taekwondo athletes with a relatively low sample size without performing a power analysis. Therefore, future research examining female athletes along with a priori power analysis is required. In conclusion, CHO ingestion, independent of dose, failed to enhance kicking performance in a simulated competition day in trained taekwondo athletes.

Data and publication materials are available from the corresponding author on reasonable request. Bridge CA, et al. Physical and physiological profiles of taekwondo athletes. Sports Med. Article Google Scholar. Campos FAD, et al. Energy demands in taekwondo athletes during combat simulation.

Eur J Appl Physiol. Lee Y, et al. Immunological impact of taekwondo competitions. Int J Sports Med. PubMed Google Scholar. Negaresh R, et al. Effects of different dosages of caffeine administration on wrestling performance during a simulated tournament. Eur J Sport Sci. Fürnsinn C, et al.

Incorporating lean sources of protein, such as chicken, fish, tofu, legumes, and dairy, into the diet can support recovery and muscle development.

A post-training snack or meal that combines protein with carbohydrates can further enhance muscle repair and glycogen replenishment. They provide sustained energy, especially during prolonged training sessions. Healthy fats, such as avocados, nuts, seeds, and olive oil, support vital functions, including hormone production and nutrient absorption.

Staying hydrated is crucial for any athlete, and martial artists are no exception. Dehydration can impair performance, reduce endurance, and increase the risk of injuries. Drinking water throughout the day and ensuring adequate fluid intake before, during, and after training can help maintain optimal hydration levels.

For intense or prolonged training sessions, electrolyte-replenishing drinks might be beneficial. Vitamins and minerals play a vital role in energy production, muscle contraction, bone health, and immune function. A varied diet rich in colorful fruits, vegetables, lean proteins, and whole grains can provide a wide range of these essential micronutrients.

For martial artists with specific dietary restrictions or those training at elite levels, consulting with a nutritionist can ensure they meet all their micronutrient needs. The timing of meals can significantly impact energy levels and recovery. What do you guys think about asking random dudes at the gym for help with my form?

Buy starting strength on amazon. There is no real alternative to this book outside of an actual lifting coach. Dragon, im going to be doing the 7 day prep phase starting monday while keeping my training normal. Now, are eggs and BCAAs still allowed during the prep phase do to the insulin spikes from luecine?

I've been reading up on this and I'll prob run it when my current diet stalls. Looking forward to seeing your results good or bad , Rets. DragonX32 11 years ago Ironically, this topic was to help Proudclad, who has now closed his account.

Carb Back-Loading Cliff Notes: 1. Shift calories to later in the day, eating lighter in the morning and early afternoon.

Feast at night. This may include skipping breakfast optional 12 hour fast, more or less. Keep carbs at an absolute minimum throughout the day until training. Train in the afternoon, at around 5PM or so. Start eating carbs after you train, up to 30 minutes later.

This may include a PWO shake. Continue eating carbs throughout the night. In the first half of the day prelifting you have up to 30g of carbs. Fiberous vegetables don't count towards this amount. That's right, eat as much broccoli, asparagus, and spinach as you desire particularly if you are cutting.

Fermentation of fiber in the colon yields short chain fatty acids your body uses for energy. In addition to creating a sense of fullness, the caloric content of the meal is also reduced.

As for the rest of your eating, keep a rough ratio of protein to fats. Avoid any insulin spiking protein's during this part of the day such as BCAA, or egg whites.

Whole eggs with bacon and veggies, no problem. All this applies to off days, except you still only get 30g of carbs. RETS, I don't think BCAA is a huge problem, but it makes sense to avoid it in the low carb phase. We aren't doing much to increase insulin sensitivity especially if you drink coffee , so more insulin than normal may be released.

Save it for post workout or when you are consuming carbohydrate. I'm not sure about BCAA and AM cardio. Finally, if you are running on a fat metabolism and give your body plenty of it, I don't think leucine would have an additional protein sparing effect.

After workout, keep the first meal or two low fat if you are focusing on fat loss. Don't worry so much about carbs right now. Last meal is where you really go to town and eat some junk food protein shakes come in handy here.

Obviously, you don't have to eat junk, but white rice can get boring. Eat meals, and the backload should last hours. That could mean starting at 6PM and ending at 9 or 10PM.

bigpapajon summed up a sample eating plan very nicely at the top of this page.