6 Supplements You Need to Perform at Your Highest Level.
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If you’re anything like me your training is very important to you and you’re always looking for something that will give you an edge.
The Case for Dietary supplements for Martial artists –
A lot of martial artists mistakenly believe that can gain adequate nutrition via normal food and eating habits just like everyone else. The problem is they’re wrong. Here's why:
1. Virtually no one gets proper nutrition from food alone. In most western countries much of the food we eat is devoid of much nutritional value. Those foods that are of high nutritional quality are typically avoided by most consumers (either due to price, convenience, and/or an addiction to junk).
2. Martial Artists aren’t like everyone else. This should be an obvious statement but it is one many martial artists don’t acknowledge. The physical, mental, and even spiritual training of the martial artist will leave both the mind and body weakened without high levels of quality nutrients. In today’s world the martial artists is anything but average so they need above average nutrition.
Enter Proper Supplementation for Fighters.
Now, there are literally thousands of different types of dietary supplements. However, many of them aren’t optimal for the martial artist. Martial Artists and Fighters need supplements that provide proper nutrients to fuel their training and improve their performance.
Below I’ve given a list of supplements that every fighter should have. I’ve included supplements you should never train without, because they form the foundation of a proper dietary supplementation program. Also on the list are supplements that will deliver quality nutrients and significantly improve your performance.
No hype here. I’ve used all of these supplements and can vouch for their effectiveness.
The Fighter’s Stack
1. Multivitamin –
I simply cannot stress enough the importance of a multivitamin. So many people do not get adequate amounts of key vitamins and minerals through diet alone. It is imperative that you supplement with a daily multivitamin. Without a daily multivitamin you are negatively impacting your training.
2. Whey Protein –
I honestly feel like I shouldn’t have to suggest that you, as a martial artist, need to be using Whey Protein to supplement your diet. It should be something you're already doing. However, there is a stigma out there that suggests only bodybuilders and “muscle-heads” consumer Whey Protein – not martial artists. This is an absurd assertion. Martial arts training, as well as the strength training and conditioning that should accompany a proper martial arts program, requires large amounts of calories and typically results in muscle tissue break down. Your body needs those calories and it needs the protein to rebuild the muscle tissue. Whey protein provides optimal pre and post training nutrition much more effectively and efficiently than any other source.
3. Fish Oil –
Fish Oil is an amazing product. It provides you with essential Omega-3 Fatty Acids which are known to prevent chronic inflammation (which is linked to joint aches, tendon and muscle pain, asthma, and heart disease) and improve blood lipid profiles. As a martial artist the anti-inflammatory properties of Fish Oil should be what interest you most. Basically, Fish Oil will reduce or eliminate the muscle, tendon, and joint aches and pains associated with training as well as improve your cardiovascular health and performance.
4. Creatine Monohydrate -
Creatine has gotten a bad rap for quite a while. The ill-informed have maligned its name by associating the supplement with the ever-popular boogey man: Anabolic Steroids. Creatine Monohydrate is NOT a steroid. It IS a performance enhancer, but Creatine does this in a perfectly normal, natural way. Essentially Creatine fuels fast twitch IIx muscular contractions by helping make more ATP available. Creatine occurs naturally in the body and is found naturally in meat like beef, chicken, and fish. However, most people don’t have optimal levels of Creatine in their bodies. This is where Creatine supplementation comes in – it helps provide the right levels of ATP for optimal performance. There is nothing dangerous about Creatine. In fact, recent studies have shown Creatine can protect the brain from impact trauma.
5. Vitamin D –
I’ve already written an article on the benefits of Vitamin D here, so I won’t waste your time by repeating myself.
6. Glucosamine & Chondroitin –
The martial arts can take their toll on your joints. Throwing hundreds of thousands of punches and kicks, receiving and executing takedowns, sparring, strength training, and conditioning all cause wear and tear on your joints. Glucosamine & Chondroitin will help to protect your joints. The two work synergistically. Glucosamine works by repairing damage done to the cartilage while Chondroitin helps to prevent any damage from occurring in the first place.
Next time we’ll talk about the best time to take the supplements to obtain maximum results. Until then:
Josh Skinner (donjitsu2)
Check Out Part 2!