Monday, October 18, 2010

The Best Supplements for Fighters and Martial Artists...Part 2!

So, last time (see Part 1 here) I discussed essential supplements fighters and martial artists need to be on top of their game. Today I want to take a quick look at the best times of day to be taking your supplements. After all, you don’t want to spend your money on supplements only to have them turn into “expensive urine”.

Photo provided by Ragesoss

1. Multivitamin – The best time of the day to take your multivitamin is first thing in the morning with a large glass of water and a small meal. A few eggs and some oatmeal or whole grain toast should do the trick. Taking the multivitamin with a meal will improve absorption, making it work better.

2. Fish Oil & Glucosamine and Chondroitin – You want to take a serving (usually a single tablet or capsule) of these three supplements throughout the day with meals – again to improve absorption. The most convenient times would be with breakfast, lunch, and dinner.

3. Whey Protein and Creatine* – Whey Protein and Creatine have a synergistic effect and should be taken together with a small amount of simple carbohydrates to improve absorption. Fortunately most Creatine supplements are mixed with a “delivery system” of simple carbohydrates. So, all you need to do is make yourself a simple protein shake (1 scoop of whey protein powder and 8oz of milk or water) and a simple Creatine mix (1 scoop Creatine mix and 8oz water).
It’s best to consume your Whey Protein and Creatine twice a day. Once 30-45 minutes before a training session and again immediately after a training session. Each time you should get about 20-25g of protein and 5-6g of Creatine Monohydrate.

4. Vitamin D – Should be taken 2x a day with meals. Once in the morning with the multivitamin, Fish Oil, and Glucosamine &Chondroitin and again just before your workout with the Protein Shake and Creatine.

I hope this clears up any sort of confusion you may have regarding when and how to take your supplements for optimal results. As always I encourage you to leave any comments or questions you may have in the comments section below.

Train Hard,
Josh Skinner (donjitsu2)

*Make sure your Creatine is “Creatine Monohydrate”. Don’t bother with any other forms of Creatine that may be on the market.


  1. hey man, great article. Just one question, should i take Whey Protein and Creatine while trying to lose weight or will it put mass on?

  2. Thanks!

    I think creatine and whey protein are fine during a "cutting" cycle.

    However, I've noticed that even at small daily doses (3-5g per day) creatine tends to cause me to retain water weight. Which is great for hard workouts but tends to give me a slightly "softer" appearance.

    So, it depends on what you want. If you're trying to lose pure fat then you'll be fine. But if you need to look particularly "sharp" for something like a vacation then I'd avoid creatine supplementation for a week or two prior.