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Choosing the right supplements for combat sports can be quite a challenge. Mainly because this discipline is characterized by training with various types of effort, and therefore changes occurring inside the body. Which supplements are best to reach for?
Supplements in combat sports
Those training for combat sports must strive to improve almost every physical parameter in order to meet the requirements of the discipline and achieve good results. Yes, a fighter must be comprehensively prepared. Therefore, they often undergo training sessions in the gym, strictly technical training and aerobic exercise. Speed, strength, efficiency and endurance. With such diverse and exhausting exercise sessions, the first thing that comes to mind is the issue of the body's energy, right? Nevertheless, both diet and supplementation - apart from improving physical conditions - must meet the needs of the body and health standards . This is often forgotten, even in the circumstances of forced, rapid weight loss before important competitions. Introducing drastic changes to nutrition and supplementation in a short period of time brings serious, negative effects. Which can often be felt during the fight itself... The weight is achieved, but the general weakening of the body, affecting motor skills and current physical parameters, remains. Let's start from the beginning. Preparations should be carried out well in advance, so as not to reduce weight "quickly" at the expense of developed muscles and the strength associated with them. Therefore, we start our activities by performing at least basic tests (morphology) to assess the current state of the body and its needs. Nobody said it would be easy... Quite often, circumstances force us to carry out not one, but even two training units per day. Which is de facto extremely exhausting for both the body and the mind. The key aspect here will be proper psycho-physical regeneration. Let's remember that mental condition goes hand in hand with physical condition, to some extent affecting each other. Let's move on to the actual topic and characterizing useful compounds and supplements in the context of combat sports:
- Vitamins D3 and K2 will be extremely helpful at almost every stage of work on exercise capacity. Especially since a large number of people - including fighters - show significant deficiencies of these elements. The first of these has been considered a prohormone, and in terms of steroid structure it shows similarity to testosterone, for example. Following this line of thought, supplementation with this compound is most often attributed to the effect of increasing the level of the male hormone. It is worth remembering that testosterone, apart from its strongly anabolic effect, promoting muscle tissue growth and increased strength, will also fulfill the role of a strong regenerator . Just supplementing vitamin D3 deficiencies will result in a general improvement in the condition of the muscle apparatus. What's more, it not only promotes testosterone synthesis and androgen receptor (AR) activity, but also limits the catabolic effect of myostatin by increasing the level of the factor acting as its inhibitor (follistatin). The effect? Increased degree of regeneration in a shorter time and much better conditions favorable to exercise parameters. Both vitamin D 3 and K 2 have an impact on limiting bone loss and improving muscle function. According to research, the level of the anabolic hormone IGF-1 (insulin-like growth factor) was higher in the group supplementing with a mixture of both ingredients than with just one of them. Some studies also confirm that additional amounts of vitamin K 2 have a positive effect on endurance.
- Adaptogens are a group of compounds that improve both the mental and physical conditions of an athlete. Especially due to the fact that they are able to increase resistance to stress and at the same time limit its possible effects. A very good example is ashwagandha . Sudden changes in nutrition and even intensive training are a solid dose of stress for the body. It is worth knowing that ashwagandha was quite commonly used in the context of improving sexual function. Supplementation with it leads to an increase in testosterone levels, while affecting regenerative capabilities and the anabolic mechanism. In addition, it reduces the level of catabolic cortisol . What's more, it has also been observed that the compounds contained in ashwagandha can affect the reduction of myokine TNF-alpha, which in excess contributes to increased processes of muscle tissue degradation while simultaneously worsening the condition of connective tissue. Limiting it promotes the activity of some other hormones, such as IGF-1. It also has anti-inflammatory, antioxidant effects and works great as a regenerative supplement before sleep!
- Beta-alanine will be a particularly important supplement when it comes to building a performance base in combination with physical effort. Especially since its flagship functions are deacidification of the environment (pH stabilization) and delaying the time of fatigue and limiting its potential effects. Supplementation with it increases the amount of the intramuscular buffer, carnosine. On the other hand, changes in pH in favor of the acidic environment significantly reduce the strength of muscle contraction, which negatively affects physical parameters. Larger amounts of carnosine promote the release of calcium ions from the sarcoplasmic reticulum, while at the same time sensitizing our contractile proteins to their action. The effect? The possibility of better muscle stimulation and increased contractile strength . It is worth mentioning that beta-alanine, by increasing the level of carnosine, has an anti-glycation effect, limiting the excessive accumulation of both AGE (advanced glycation products) and MRP (Maillard Reaction Products). This results in better conditions for working on exercise capacity and reducing muscle fiber degradation. It will therefore work perfectly as a pre-workout supplement. In some cases, it turns out to be a much better option than using strong neurostimulants before training, most often based on large doses of caffeine. In the short term, such will increase psycho-physical capabilities through stimulation, although they will affect the exceeding of the compensation value. As a result, when discontinuing (even the next day), we may feel weakened by the previously noted surplus. A good idea may also be to combine beta-alanine with creatine during the preparation period. The team of researchers Mielke and Torok noted a significant increase not only in strength, but also in endurance in men supplementing with a mixture of both agents (greater than in the case of separate supplementation).
- Taurine is an excellent supplement that is unfortunately often underestimated. Especially since it is extremely useful in the pre-workout period. If we want to use any brain stimulants, we can safely reach for it. It stimulates GABA-ergic centers, which results in increased concentration, reduced effects of stress and improved mental condition. What's more, taurine also helps increase cell sensitivity to insulin . However, it is worth bearing in mind that the effect on the aforementioned centers is largely dependent on both the presence and activity of GABA.
- Arginine or citrulline , which increase the production of nitric oxide (NO), used before the actual, technical training, may do more harm than good. The phenomenon of the "muscle pump" may make it difficult to maintain a guard or perform movements requiring greater agility and efficiency. However, they can be successfully used after the end of training. The effect of their use is the expansion of the lumen of vessels, thanks to which anabolic, regenerative and other nutritional elements reach the muscles in increased quantities (along with blood and oxygen). The possibilities of storing energy are also increased, as well as the reconstruction of contractile proteins . Arginine can also be transformed into other compounds that improve the entire regenerative mechanism of muscles. Among others, into polyamides, which promote proper activity and multiplication of satellite cells. Which is particularly important in the circumstances of a larger number of training units and very intensive exercise sessions.
- Magnesium is an element used by athletes primarily in the ZMA regeneration formula (zinc, magnesium, vitamin B6 ). In this version, it will of course work well as a supplement that promotes psycho-physical regeneration at night, although additional amounts of magnesium before training can effectively increase tissue oxygenation. Magnesium also serves as an activator of enzymes contributing to the efficient transfer of phosphoryl groups. It also promotes better synthesis and current management of ATP and GTP bonds. Its availability also determines contractions and neuromuscular excitability. In addition, it supports the functioning of mitochondria, which translates into, among other things, better energy of the body.
- CLA (conjugated linoleic acid) does not have to be used only during the reduction period, when we want to lose weight (for which, by the way, it is better to prepare earlier). It is mainly about the fact that CLA supplementation helps maintain a sufficiently high level of testosterone , and additionally improves the transport of fatty acids and the sensitivity of cells to insulin. This will allow for better conditions when building muscle mass and working on the strength base (of course, this is also a beneficial phenomenon when reducing the level of accumulated fat tissue).
In conclusion…
It is worth remembering that supplementation (especially in the context of combat sports) is an individual and extremely helpful issue, although it plays the role of supporting everyday nutrition. The supplementation plan should be composed based on research results and individual needs and goals. Nevertheless, it is worth considering the implementation of good vitamin and mineral complexes and, above all, joint protection supplements with additional amounts of vitamin C. On the other hand, the previously mentioned beta-alanine can be used not only before starting exercises, but also after they are finished (use around training). It is not without reason that it is included in the composition of more complex post-training mixtures. In almost every sports discipline, the use of antioxidants and supplements supporting daily effort or supplementing the nutritional needs of the body (e.g. BCAA, EAA amino acids, protein supplements) will also work well . Especially since, for example, BCAA are not only used as building and regenerative elements, but also as energy. In some circumstances, in the regenerative aspect, it is worth trying supplementation with tryptophan or melatonin, which mainly act as regenerators of the nervous system. But keep in mind that everyone needs something different!
Fight Club: Extreme Weight Cutting
Fight Club: Guard
