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The simple answer is NO! Supplement means “in addition to.” One of my pet peeves is hearing people discuss which supplements “work.” Many times these people have plenty of room to improve in their training for mixed martial arts and nutritional programs.
With that said, there are some supplements that have proven valuable to both me and my clients. Most supplements are far too hyped, including “fat burners.” While certain combinations have been proven to show a thermogenic (increased metabolic rate) effect, abuse of these drugs has caused some very bad side effects ranging from tremors to stroke or even death.
Supplements that have value while training for Mixed Martial Arts
Meal Replacement Products
I advice my clients to eat small frequent (five or six) meals per day. This practice helps to increase metabolism, energy, and prevents over-eating. While whole food would be ideal, life is not always that accommodating. When a food meal is not convenient, the addition of a meal replacement product (MRP) can be very beneficial. Make sure to look for one that is as low in fat and/or sugar as possible.
Our muscles and most of our body is made up of protein. You can take all of the creatine in the world and train like a madman, but without enough protein intake, muscle gain is unlikely. If you are already consuming a lean protein with each of your five or six meals, you probably don’t need protein powder but again, it’s a convenience thing. For example if I have to leave my house early, I might throw a scoop or two of protein powder into oatmeal for a mix of protein and complex carbohydrates.
It’s a mistake to think that vitamins will give you energy or that a certain mineral will build bone. For example, calcium is one of the minerals that make up bone. This doesn’t mean that taking a calcium supplement will in and of itself build bone. Calcium simple plays a role in bone development.
A vitamin-mineral formula can help as an “insurance policy” against a deficiency in certain nutrients. Vitamins and minerals do not increase energy. That is a “myth.” Only the macronutrients can produce heat for energy but taking a vitamin-mineral formula is a great way to begin a supplementation program.
*Animal Pack is more than just a multi-vitamin.
Other supplements worth considering for the combat athlete
Additional supplements worth mentioning that can enhance your combat fitness program are:
A proper recovery formula can increase performance and speed muscle recovery.
Fish oil has some amazing health benefits. They help in many areas including the brain, the heart, the joints, and digestive health.
Beta Alanine is supported by scientific research studies. Benefits include:
- Increase Muscular Strength & Power Output.
- Increases Muscle Mass
- Increase Anaerobic Endurance
- Increases Aerobic Endurance
- Delay Muscular Fatigue- Train Harder & Longer
The verdict is still out whether it can prevent joint pain or not. With that said, I think it would be a wise choice for the combat athlete to supplement with a joint support formula.
Vitamin C is a powerful antioxidant which supports a healthy immune system and plays a key role in energy and metabolism.
Vitamin E finds harmful free radicals in our body and eradicates them. Free radicals are responsible for certain health problems including cancer, diabetes, muscular dystrophy, atherosclerosis, Alzheimers disease, Parkinson’s disease, and rheumatoid arthritis. Selenium is a great compliment to Vitamin E.
A Vitamin B-Complex can help combat stress as well as aid in proper energy production.
*For a B-complex and Vitamin C together, click here.
CoQ10 is known for its ability to produce healthy red blood cells and control oxidation. It is ideal for anyone who is cardio-conscious, both from a performance and a disease prevention standpoint.
Although the supplements mentioned can certainly help, without a sound nutrition and training program, results will be elusive. Don’t be like most people constantly looking for the “magic bullet” promising dramatic results with little effort.
2) Does Creatine Help Recovery Time?
Q: “I have taken creatine before to help my body recover faster and I was just wondering if you had an opinion on creatine or any other healthy supplement that would help my recovery time, since I haven’t been able to do anything in 3 months?”
A: Creatine has been proven to enhance strength, power, muscle mass, and weight gain. Basically, what it does is help to regenerate ATP (the chemical which supplies energy for muscle contraction) so you may be able to push out a couple of extra reps. For example, you may be able to push out only 8 reps of a particular weight if you are not taking creatine, but with it, you may be able to push out 10.
One of the best advantages to taking creatine that I’ve seen is the increased recovery time it brings. You recover faster from an intense workout and therefore can train more frequently and make more gains. This ability to train more frequently is crucial for the combat athlete. Creatine is one of the few supplements that gets my two thumbs up!
I’d also recommend that you supplement with L-Glutamine. L-Glutamine is the most abundant amino acid in muscle tissue. It plays a key role in muscle maintenance. It might be a good idea to take L-Glutamine on a regular basis if you desire to maintain or build muscle.
Other than that, I’d suggest not doing too much too fast. Increase the intensity of your training gradually.
