Supplements
cdn.pixabay.com stevepb
Martial arts and MMA are intense sports that require a ton of training. However, with that training, you must optimize and maximize your nutrition to maximize performance. In sports performance, the timing of taking supplements and nutrition is critical to be effective for your workout. Here are the five best supplements to help you pre and post-training.


Creatine

Creatine is a great before and after supplement. Creatine is a supplement that boosts energy during your training and replenishes and improves recovery after training. ATP is a rapid quick source of energy. So, when you throw punches and kicks or throw and take down your opponent, you are using ATP. Anything that requires bursts of energy. ATP only lasts up to 15 seconds when using maximal power, depending on how much is stored. Creatine provides the ability to store and create more ATP so you can train longer and minimizing fatigue—definitely something a martial artist and MMA fighter needs. Research has shown that creatine is safe.

Take 5g of creatine 20 minutes before and 5g after training to replenish energy.

Whey Protein

Whey is excellent for pre and post-training. Before training, it helps to stop protein breakdown. After training, it is perfect for rebuilding muscles. The best thing about whey protein is it works quickly. So, the sooner you feed your body and muscles some whey, the faster you will recover.

Take 10g of whey 45 minutes before training to decrease muscle breakdown and preserve lean muscle. Also, take 20g right after your training to start to rebuild strength right away.

BCAAs

Branched Chained Amino Acids (BCAA's) are three essential amino acids- Isoleucine, Leucine and, Valine. The body cannot make these amino acids and they are very important for the body. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. BCAA's get depleted from intense training. BCAA'S also help with the uptake to replenish glutamine.

Take BCAA's 15 minutes before and after training.

Glutamine

Glutamine plays an essential role in protein synthesis to rebuild muscles. From sweating and intense training, glutamine levels in your muscle become very depleted. Low glutamine levels will create a slower recovery. This will limit training and strength, emphasizing fatigue. Glutamine is excellent post-training.

Take 5-10g of glutamine immediately after your workout for up to 30 minutes for the best and most efficient absorption. You consume about 5-8g generally per day.

Garlic Cloves, Powder, or Pills

Garlic is great and another excellent pre-post training supplement. Studies have confirmed that garlic increases testosterone. Testosterone is used to rebuild muscles. It also boosts nitric oxide naturally. Garlic causes a high boost in nitric oxide- a boost of about 75-80%. Nitric Oxide (NO) is a vasodilator and neurotransmitter that relaxes nerves and dilates your blood vessels. A study done in 2006 by the Pharmaceutical Research Institute showed that taking 2.5 g of garlic per day will boost nitric oxide dramatically. Furthermore, when garlic was paired with vitamin C, NO was boosted even higher.

For NO boost, take 3g with vitamin C. To boost testosterone, increase the levels between 3 and 8g a day. Each clove of garlic is between 3-7 grams.

There are many supplements you can take. When choosing supplements, try to take the ones that are more natural, like the ones mentioned here.

If you want more info about strength and nutrition, check out my YouTube channel, Balanced Body.

Balanced Body

https://www.youtube.com/channel/UCcTdGuQFH48EgrCmyZ81mig/

For more info about strength training, check out my book, Instant Strength.

INSTANT STRENGTH

https://www.amazon.com/Instant-Strength-Develop-Stretch-Instantly/dp/B08BW8M1DC/ref=sr_1_1?dchild=1&keywords=instant+strength+jason+kelly&qid=1614690084&s=books&sr=1-1

Introducing Martial Arts School Listings on Black Belt Mag!
Sign Up Now To Be One Of The First School Listed In Our Database.
SUBSCRIBE TO BLACKBELT MAGAZINE TODAY!
Don't miss a single issue of the worlds largest magazine of martial arts.
Judo
Saddleburn

Two-Time Black Belt Hall of Famer Hayward Nishioka has been campaigning for judo in the United States to harvest more shodans (1st degree black belts) Shodan literally means student. It's analogous to being a freshman in college. It's not the end but the beginning according to Jigoro Kano, the Founder of Judo.

A very dear friend and sensei of mine the late Allen Johnson, may he rest in peace made a home at Emerald City Judo. In Redmond, Washington.

Keep Reading Show less
Pacquiao vs Mayweather
www.sportsnet.ca - Manny Pacquiao vs. Floyd Mayweather Jr.
One can argue that left-handedness is a phenomena to which science is still trying to find its cause. It is estimated that there are around 10-14% of left-handed people in today's world, men being double in number than women. Science hasn't yet found the cause that makes a person left-handed, i.e. we still don't know what makes a person to be born left-handed or right-handed. Some research points to an anomaly in brain structure, whereas some other research and theories talk about genetic inheritance as well as the influence of the hormone testosterone. This would explain why there are so many more left-handed men in comparison to women. Recently, in 2007, scientists from Oxford University have identified the gene which rises the chances of a person to become left-handed.
Keep Reading Show less
Terunofuji Sumo
japan-forward.com Japan Forward

Yokozuna Terunofuji wrapped up the year with back-to-back titles, including the Kyushu Grand Sumo Tournament in Fukuoka.

After clinching his sixth Emperor's Cup championship Saturday at the Kyushu Grand Sumo Tournament, Terunofuji finished with another win on Sunday to go a perfect 15-0 for the event, the first time he's ever gone unbeaten in a tournament. Terunofuji defeated Takakeisho in a hard fought battle pushing his foe out of the ring to cap a remarkable year that saw him continue a come back from career-threatening injuries to win four out of six tournaments and secure a promotion to yokozuna, the sport's highest rank.
Keep Reading Show less