The use of proper supplementation in MMA training is quite a challenge.This is a completely different character of the effort than the one usually used by gym goers, and the fighter must be provided with adequate regeneration conditions, as well as supplements should show some functionality in their operation.
We have prepared for you a list of 8 supplements that will be successful in MMA training, taking into account nutritional, regenerative and functional needs.
Practically every athlete should think about the introduction of protein in the form of powder due to their speed of use, which should be used in the pores of training.It gives us the maximum opportunity to shorten the time, from the introduction of food to its operation, in the form of released amino acids in the blood.The post-exercise option works best, where we should use about 30-40 g of protein in the form of a sheikh to ensure maximum recovery support.
Caffeine has an action supporting muscle endurance thanks to the ergogenic function.Its use not only affects the stimulation of the nervous system, but is additionally responsible, among othersfor the dilation of blood vessels, which allows the muscle to work more efficiently.During exercise, muscles immediately need these types of ingredients.Therefore, their faster transport is highly desirable.The dose varies depending on the individual predisposition of the trainer, but does not exceed 100-300 mg at a time.
Complex of vitamins from group B
This is a fairly underrated supplement, but when it comes to the use of low-carb diets, such as during weight-lifting before the fight, providing the right amount of B vitamins from the diet is quite a challenge.Vitamins in this group are responsible for a number offunctions of the nervous system, as well as ensure that the energy metabolism in our body remains at a high level.All the more necessary when it comes to intensive training on a low energy supply.
Use the batch according to the manufacturer’s instructions for the first meal of the day.When choosing a supplement, make sure that it contains B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin).
In bodybuilding, citrulline is mainly used as a precursor of arginine to synthesize nitric oxide, which is designed to make training more pleasant for us by giving a strong muscle pump.However, in MMA the meaning will be slightly different.Citrulline exhibits excellent endurance support, ensuring that the muscles being trained are efficient.Citrulline also supports the flow of blood through working tissues, providing the body with adequate supply of oxygen and nutrients.The dose used to support endurance effort is about 6g per day.
BCAAs are useful especially in periods where the trainings are long and demanding or the presence of two training sessions is next to each other in short periods of time. What’s more, BCAA is a nutritional supplement of the “recovery” type, so it contributes to the improvement of regeneration, accelerating the repair of damaged muscle fibers.
The BCAA dose is about 15-20 g used during exercise.
Classic supplement for endurance, which works not only in running sports. Beta-alanine also increases muscle performance when used in strength training.It will then work as an element of support for your body during deadly MMA training.Its action is based on supporting the synthesis of carnosine, a powerful antioxidant, so the action supporting regenerative processes is also noted.
The dose of beta-alanine is about 3 g per day.
Omega-3 fatty acids
The fatty acids from the omega-3 family will take care of your body holistically.They will provide support for the heart, health of the joints, help maintain the sugar economy in impeccable condition, and contribute to a better weight control.They provide an excellent medium for the brain, taking care of its functioning, protecting nerve cells.What’s more, fatty acids have a strong anti-inflammatory effect, and thus protect the muscle cells from excessive damage, speeding up the post-workout recovery.
The optimal dose of omega-3 fatty acids is about 1-3 g per day.
A classic supplement that allows for such activities that you practically serve during training.This means that creatine is such a universal supplement that its use builds muscular endurance and supports the increase of strength and muscle mass.It works perfectly as an element of fighter supplementation, especially during periods of building strength, improving regeneration and contributing to muscle protection.
A dose of 3 g a day is enough.
- Protein supplement mainly after training in an amount of 30 to 40 g
- Caffeine 30-40 minutes before training in the amount of 200-300 mg
- Vitamins from Group B 1 portion for breakfast
- Citrulline 3 g before and 3 g after training, on days off at 6 g of the selected time of the day
- BCAA 15-20 g dissolved in water, sip while training
- Beta-alanine 3 g before and 3 g after training, on days off 3 g twice a day at selected times of the day
- Omega-3, 1-3 g / day during the day, avoiding perinatal meals.
- Creatine 3 g on an empty stomach
You can read also: Supplements for swimmers