Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, Evolve MMA is the top rated Martial Arts gym in Singapore.

Food is the fuel that feeds our bodies and helps us function at optimal levels. Unfortunately, not all foods are created equal, and in order to maximize our performance in training, we need to watch what we choose to put into our bodies. The greatest athletes and martial artists know how important it is to eat right. After all, anything they decide to eat has a direct effect on their performance on the mats, cage, or ring, whether in training or in competition.

Thus, in our quest to become the best martial artists we can be, we need to keep our nutrition in check. It doesn’t matter how hard we train or even how good our genetics are – what we choose to fuel our bodies with is extremely important. Today, Evolve Daily shares the Top 10 Foods To Fuel Your Performance:

1) WaterAlthough it isn’t a type of food, water is the best way to ignite your energy for training and sustain that training high for the rest of the day. Start your day with at least 32 oz of cold water. Staying hydrated will prevent you from feeling fatigued and give you that energy boost you need to train!

2) Bananas

Often times, you’ll see many martial artists or athletes carry bananas around in their training bags. Bananas are an easy energy fix and are yummy too!

Rich in potassium and carbohydrates, bananas are one of the healthiest and easiest energy boosters to snack on and digest.

3) Nuts

If you’re looking for a quick energy boost, look no further than a handful of nuts. Because they’re packed with both protein and fiber, nuts are a great way to boost the energy you need for your next BJJ class and keep it stable. Nuts, such as roasted and salted pistachios, are also an easy fix for replenishing and boosting energy after a workout. Because of the potassium, magnesium, and sodium in the nuts, you will get back the electrolytes you lost during training.

4) Dates

Dates are not only incredibly delicious; eating them before and after training is definitely beneficial for any martial artist, especially for optimal performance. Because they’re filled with natural sugars such as fructose, sucrose, and glucose, dates make the perfect snack for a quick energy boost. Worried about the sugar crash? Fear not, dates have just the right amount of fiber to keep the power up!

5) Avocado

Unlike other fruits, avocados have higher concentrations of B vitamins, beta-carotene, magnesium, and vitamins E and K. These nutrients are responsible for not only keeping you in tip-top shape but also give you energy and strong bones. Studies show that avocados have even more potassium than bananas, which help lower blood pressure.

6) Sweet potato

Sweet potatoes are a complex carbohydrate that slowly release glucose into your system, which gives you a steady supply of energy. The fiber in sweet potatoes also boost your energy and keep you feeling full longer, which helps with weight loss. They are possibly the best complex carbs you could eat as they are filled with vitamin C, beta-carotene, magnesium, and iron – all the nutrients you need to perform your very best in training!

7) Chia seeds

Studies show that the ancient Aztec and Mayan civilizations used to use chia seeds to improve performance and endurance. Every tablespoon of chia seeds contains protein, omega-3 fatty acids and around 5 grams of fiber. These help in keeping your blood sugar stable and keep your muscles feeling fresh. Chia seeds are also known to contain quercetin, an antioxidant known to aid athletic performance and recovery.

8) Green tea

Not a big coffee drinker? No sweat! Opt for a cup of green tea instead. Green tea contains the amino acid theanine, which is known to improve attention and alertness. You’ll also get the same caffeine boost coffee gives you, but without the acidity and bitter taste of coffee.

9) Oatmeal

Wondering when’s the best time to have a bowl of oatmeal? Experts say that having a bowl of oatmeal the first thing in the morning will help you recharge and refuel, as well as give you the energy you need to start your day right. Oats contain good carbohydrates that are stored in the body as glycogen, which is known to provide fuel for our brains and muscles.

10) Eggs  

Fried, scrambled, or boiled, eggs are a great energy source because they are rich in iron and zinc and loaded with protein. Each egg contains around 6 grams of protein, which helps build muscles and supplies sustained energy. If you’re looking to train often, eggs are the perfect food to eat because of the amino acid leucine found in them, which aids in muscle growth and recovery.

Instead of feeling drained and lethargic before training, why not boost your energy and performance with the foods we’ve suggested above. Remember, everything you eat has a direct effect on your performance in training, which could eventually hinder your growth as a martial artist. So tell us, which of these foods will you include in your diet today?