Muay Thai, Boxing, Mixed martial arts, unlike power sports, require a person to develop several physical qualities such as endurance, explosive strength, speed, flexibility, agility and, of course, strength.
The market for sports nutrition is now so developed that a suitable set of supplements can be found for each sport, which will take the athlete to the next level.
Often fighters are poorly aware of supplements that can help improve their performance. But even runners who take supplements increase their endurance and recovery speed between workouts.
Check our top 5 supplements that fighters should pay attention to
1. CREATINE
It is widely used by many athletes to increase strength, endurance, and muscle mass. Creatine is a natural substance found in vertebrates.
In humans there is about 110-150g of creatine. It is involved in energy metabolism and is one of the energy sources for muscle.
In simple terms, creatine helps you release a large amount of energy quickly. How does it work? Our bodies contain a compound called adenosine triphosphate (ATP), which is an available source of energy. The body's supply of ATP is enough for a brief (10-15 seconds) burst of energy at maximum exertion. Then comes creatine, which aids in the production of ATP in the body. This in turn leads to a recovery of muscle energy for work. Using 3-5g of ultra-micronised creatine monohydrate promotes the production of large amounts of ATP in the body, which leads to an increase in muscle energy and strength.
Creatine is a controversial supplement for fighters because creatine has a tendency to retain fluid in the muscles which may affect the athlete's weight before the tournament as well as his/her mobility. This is why it should be used outside the competition period. But it ranks at the top of our top list because its positive properties in terms of increasing strength and endurance have been repeatedly proven by scientists.
In addition there are studies showing that creatine supplementation helps increase the body's production of anabolic hormones such as somatotropin and testosterone.
2 AMINO ACIDS
Amino acids are the building blocks of all proteins in the body. The main properties of amino acids are: building muscle tissue, inhibiting catabolism, and burning fat. Supplementation with amino acids is therefore mandatory during intensive workouts.
A total of 20 protein-containing amino acids are essential for normal body function. They are divided into:
- Substitutable (which the body can synthesize itself in sufficient quantities);
- Non-essential (which the body cannot make in sufficient amounts, so they must come from food).
There are different types of sports supplements depending on their components, such as amino acid complexes, BCAA (non-essential) as well as single amino acids. They can be in the form of powder, drinks, tablets, and capsules. One source of amino acids is protein.
For fighters it will be useful to take amino acid drinks before, during and after training. During these periods the body needs additional nutrients to a greater extent. It is better to take protein shakes between meals. Due to their properties, amino acids can be used by athletes at any stage of training.
3. L GLUTAMINE
Supplementation with ultra-micronised L-Glutamine will help prevent muscle tissue breakdown and loss after intensive exercise. Regular supplementation with glutamine increases the production of growth hormone, which has a positive effect on muscle recovery and growth. Glutamine is especially good for treating muscle soreness after exercise.
4. CHONDROITIN AND GLUCOSAMINE
The condition of a fighter's ligaments and joints plays a vital role in maintaining their physical wellbeing, as they come under a lot of stress during training and competition. Chondroitin and glucosamine form part of cartilage and ligaments, therefore supplements containing these components will help to improve the strength and elasticity of ligaments.
These two active ingredients also improve the ability of cartilage to absorb shocks and increase overall joint mobility, preventing possible injuries.
Studies have shown that these substances are best absorbed from the gastrointestinal tract and very poorly absorbed through the skin, so ointments are ineffective. The recommended daily dose of chondroitin is 1000mg, and of glucosamine sulphate 15000, preferably in 2 doses.
5. PRE-WORKOUT COMPLEXES
Combat mood is a fighter's calling card, and fatigue and lack of energy accumulated throughout the day can make it hard to concentrate on training or fight.
Pre-training complexes not only improve your mental concentration, but also help speed up recovery and endurance, and increase your strength parameters. The number of ingredients contained in such supplements varies from 6 to 20. The main compounds that a fighter's pre-training complex should contain are: taurine, beta-alanine, BCAA, caffeine, and adaptogens of plant origin. Some pre-training mixes contain yohimbine and synephrine which aid in active fat burning.
It is important to tailor the mix to your individual needs, as there may be various contraindications to use.
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