The evils of sports drinks- April Nutrition

Staying hydrated is a huge part of being an athlete and being fit. Many who are starting out turn to different sports drinks. While these taste good they really aren’t that good for you. If you take a look at the nutritional information on these drinks you could find that they have a similar sugar content to regular sodas!

So much processed sugar! Well they have electrolytes right? Any source of salts can add electrolytes to your body, salts not meaning just your regular table salt. SInce these come from so many sources there really is no need to get them from your drinks. If you want to stay hydrated, drink water.

The following is a comparison between Gatorade( G2) first and then Sprite after that take a look at the amount of sugar!

What does it mean to be an Iron-Warrior?

When you sign up for classes you are not just getting your standard martial arts or sword fighting classes. Instead you are getting a complete package of training that encompasses martial arts, fitness, and nutrition integrated into a system we call Iron-Warrior.

The first pillar of the Iron-Warrior System is martial arts and skills training. We have one of the most varied and wide encompassing classes in the country. We have classes on longsword, polearm, weapon and shield, escrima, sword dancing, and Filipino boxing. Our instructors have both classical training and practical applications. The Iron-Warrior System has a foundational approach to teaching. The skills you learn will lay a strong foundation for specialization later. We feed into many different sword fighting leagues, all with different rule sets. Our style of teaching is compatible with them all.

The second pillar of the Iron-Warrior System is fitness. You can have all the skill in the world, however, without a fit body you will not reach your full potential. Our fitness program is written by a top ranked trainer. Duncan is an international sports Sciences Association Accredited Personal Trainer with a PN1 Nutrition Certification. Duncan has designed fitness programs for professional athletes around the world. He is also a nationally ranked athlete himself. Our fitness program is tailored made for medieval martial artists wanting to be the best version of themselves. The backbone of our fitness program is High Intensity Interval Training. This style of workout will give you strength, fast bursts of speed, quick recoveries, and the insurance needed for martial arts.

Our third pillar of the Iron-Warrior System is nutrition. With all the hard work you are putting into your training and fitness it is only natural to look at the quality of fuel you are using. To make a fitness program truly successful those battles are won and lost in the kitchen. Before you get worried our nutrition plan is not about starvation, or going without the foods you love. Instead it is about understanding how and when you eat effects you. We have a ton of yummy recipes, tips, and resources to help you make wise food choices as you begin your journey to becoming an Iron-Warrior.

No other martial arts school has this comprehensive of a training program. When you join the Ironside team you will gain a team of coaches who are dedicated to helping you become the best version of yourself. What are you waiting for? Come to Ironside Medieval Combat, give our classes a try, and become a member. Your future self will thank you!

When it comes to the green, darkness is best – April Nutrition

Part of being healthy and being an athlete is getting the proper vitamins, minerals and other parts that your body needs to fuel and build towards your goals. A common theme is eating more vegetables. Most people start by eating more salads. This is a good idea, but make sure you pay attention to what is in your salad.

Your average salad is based with lettuce, a healthy choice right? This may not be the best choice depending on what you are trying to get out of your salad. Iceberg lettuce is one of the most common lettuce used in salads, the problem is that iceberg is mostly just carbs and water. Very little extra there. So while this is good for filling you up it doesn’t help add to your daily needs.

To help get away from this problem I recommend looking into any vegetable that is a dark green. These vegetable tend to have more of the vitamins and minerals your body need to build with. For a salad fresh spinach leaves is my go to. Romaine has always been suggested as another alternative too. Then to step away from the salads. Veggies like broccoli, asparagus, kale, and brussel sprouts are always recommended whenever I have asked for other options.

I’m always told the same thing. The darker green your veggies, the better.

If you like what you see and are interested in taking a free class sign up here

#nutrition #Ironside #Ironsidemc #IronsideMedievalCombat #salad #spinach #lettuce #green #broccoli

Remain faithful to Ramen – April Nutrition

I have always been a huge fan of ramen, the classic poor college kid food that we all joke about. Well as an athlete I didn’t want to give up my old friend, so I did my research and found a recipe for ramen that I could use to get much better nutrition out of the classic noodles and broth. This is closer to a traditional ramen you would find in Japan.


  • 600g diced beef, fat trimmed, cut into 4cm pieces
  • 1/4 cup salt-reduced soy sauce , plus 2 tablespoon extra
  • 2 tablespoon oyster sauce
  • 2 tablespoon brown sugar
  • 2 garlic cloves, finely chopped
  • 4cm piece ginger, sliced
  • 2 star anise
  • 2L (8 cups) salt-reduced beef stock
  • 1/4 cup white miso paste
  • 200g shiitake mushrooms, sliced
  • 4 free-range eggs
  • 270g ramen noodles
  • Sesame seeds, to serve
  • Coriander sprigs, to serve
  • Sliced red chilli, to serve
  • Sriracha sauce, to serve
  • Directions

  • Step 1

  • In a medium saucepan add beef, 1/4 cup soy sauce, oyster sauce, brown sugar, garlic, ginger, star anise and half the beef stock. Bring to a boil, regularly skimming impurities off the top, and simmer, uncovered, for 1 ¼ to 1½ hours or until the beef is tender and liquid reduced and thickened. Drain off most of the liquid and set meat aside, covered with foil to keep warm. Shred meat once cool enough to handle.
  • Step 2

  • In a large saucepan add remaining beef stock, 1 cup (250ml) water, miso paste, remaining soy, mushrooms, pak choy and snow peas. Heat over medium-low, covered, for 5 minutes or until pak choy and snow peas are tender.
  • Step 3

  • Meanwhile, cook eggs for 4 to 5 minutes in a medium saucepan of simmering water. Remove with a slotted spoon and place in a bowl of cold water. Once cool enough to handle peel eggs and cut into halves.
  • Step 4

  • In the same pan of boiling water cook noodles according to packet instructions. Drain.
  • Step 5

    Divide noodles among bowls and ladle miso soup and vegetables over the top. Add beef mixture and eggs to bowl. Serve sprinkled with sesame seeds, coriander, chilli and Sriracha sauce, if desired.

  • This recipe was pulled from this website.


    #ironside #ironsidemedievalcombat #ironsidemc #AprilNutrition #recipe #ramen #miso #yummyfood #nutrition

Powerful Peanut Butter- April Nutrition

Sometime we have trouble figuring out what to eat when we have a really busy day or going on a long backpacking trip. You don’t want to try and pack a ton of food or something you have to cook right? You may have to eat on the go and need a nice kick of energy to boot!

Peanut butter is a good base for some quick energy, fats, oils and protein. When you are looking for something easy to use for a quick pick me up its a good place to start.

The ratios to this are really to taste and to purpose so adjust based on your wants and needs.

“Heat up a small pan and melt down some peanut butter, mix in honey, granola and a little bit of instant coffee. Dump it into a sandwich bag and put it in the fridge.”

Simple right? Credit for this goes to Instagram user edsmanifesto, who has used this to live off of for several days while in the field for his work.

Something like this is light and easy to store and pack, great for a long day of fighting where you don’t want to feel too heavy and need a pick me up!

1845 N Circle Dr Colorado Springs CO 80909 719-947-2844 info@ironsidemc.org M-Th: 5:30pm-9:00pm Friday: 6:00pm-9:00pm Saturday: 8:00am-12:30 pm