To increase your fighting performance, you need to consider three basic things: training, nutrition and supplementation.
Essential factors to increase your fighting performance
Mixed martial arts is a physically and mentally demanding sport and you need to be at the peak of strength and endurance especially when training for competition.
Training. This is where you develop technique. Training involves the physical and mental aspects of martial arts movements that you develop over time. You develop form and build muscle for strength and growth.
Nutrition. Having the right diet plan is crucial to training. It helps provide your body with the fuel it needs, as well as the nutrients and sustenance for a healthier and fit body.
Supplements. These are not drugs, but formulas that support your body’s need for essential nutrients to help enhance training and support nutrition for the body.
Supplementation as a means to enhance performance
The demands of MMA training can often be a bit confusing, especially when it comes to the subject of supplementation. It can requires a good deal of knowledge to know the specific training programs vis a vis the knowledge of different supplement formulas that ideally support it.
Here are some of the most common supplement formulas that MMA fighters may take advantage of to help boost and enhance performance on and off the ring.
Casein Protein
Casein is a slow-digesting protein that promotes the steady release of amino acids in the bloodstream to prolong the benefits of rebuilding muscles directly after training all throughout extended periods in the absence of a meal. This slow release also decreases cortisol levels to help suppress appetite.
You need about 20 grams of casein for supplementation after training combined with 20 grams of whey protein. Take as much as 30 grams for extended periods between meals and before going to sleep to counter muscle breakdown and promote muscle growth.
Caffeine
It helps increase blood flow to the muscles and helps boost training and ring performance. It brings about an ergogenic effect that helps transport vital recovery nutrients like amino acids and glycogen to increase your fighting performance and recovery processes of the body.
Ideally taken prior to training, coffee is not the only source of caffeine. Taking it in supplement form is better than taking several cups of coffee without having too much as needed for training. About 100 to 200 milligrams would be enough.
Fish Oil
It contains essential fatty acids that that promote good health for the heart, joints, weight management, blood circulation, brain cognitive function and energy, among others.
The good thing about fish oils is that it can be taken daily and 2 to 4 grams would be ideal, while athletes may take it 2 to 3 times a day for supplementation.
Glutamine
One of the most abundant amino acids, it does pack a lot of punch in promoting good immune responses and recuperative properties. It also helps in the recovery of muscle stress.
Take an average of 5 to 19 grams after training and one dose before going to bed.
Vitamin B Complex
These provide a lot of health benefits ranging from boosting metabolism to sustaining and regulating energy levels in the body. This vitamin group includes B1(thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin).
Take it every morning to prepare you for the day of training and workouts.
Arginine
A powerful amino acid that acts as a vasodilator to improve blood circulation, as well as ergogenic properties that help enhance strength and endurance for training.
Ideally taken 30 minutes prior to workouts and right after training. Refer to manufacturer recommendations on proper dosage.
Now that you have your arsenal in place, you may now be able to increase your fighting performance in the best ways possible.
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