Smart Supplements

There are a wide amount of supplements available that are specifically aimed and marketed towards fighters. It is tempting to buy the latest super supplements on the market as they tend to promise things that we are all trying to achieve in a bid to improve our performance. Here are some things you should consider before splashing the cash on various different supplements

1: Do you have a good understanding of the nutrients you are getting from your regular diet? This is important as you may already be meeting your dietary needs and supplements could be counterproductive. You should consider how many calories are you consuming a day and take time to work out the recommended intake of protein carbs and fats based on your current weight and physical activity levels. If any areas of your diet are lacking try to fix them through healthy eating before resorting to supplements.

2: Consider your current lifestyle and training regime: How many hours a week are you training, what kind of intensity would you rate training on a scale of 1-10? Are your workouts mainly cardiovascular, strength based or a mix of both? Remember supplements aren’t magical and they are named as such as they should supplement the work you are putting in at the gym to help you get the results you want. The supplements I use are quick sources of carbohydrates like Phd flapjack bars between training sessions and a recovery drink containing carbohydrates and protein after. The most important factor for me is recovery, energy for training and consuming enough calories. Make sure the supplements you are taking are useful and providing some benefit and not just done out of habit.

3: Monitor your progress and reaction to different supplements: If you have decided to start taking a new supplement actively pay attention to make sure it's doing what it promised. If you are taking a slimming of weight loss aid that means taking body composition measurements, noting changes in appetite, looking for physical signs of fat loss, I.E more defined abs.

4: Always read the label: Make sure you don't just start popping pills without an understanding of what you are introducing to your body. Even if recommended by a coach or training partner some supplements may have dangerous side effects or contain illegal ingredients. Be smart and do a bit of research on products before you start taking anything.

Some useful supplements for grapplers

Pre and post workout nutrition
If you have a heavy training regime 8-10h+ a week then be sure to get 1.4-2g of protein per kg of body weight, protein shakes can be convenient and economical way to ensure you are getting enough protein to support fat free mass (muscle mass).

Protein powder
If you are not cutting weight I would suggest BSN syntha 6 protein as it contains a good amount of protein carbohydrates and fiber. If you are trying to lose or maintain a lean physique then PHd diet whey is a good option, it also contains green tea and caffeine.

Recovery
Supplements that assist with recovery are of key importance, the energetics of grappling mean that carbohydrate sources will be low or depleted after a hard session. Phd recovery or any drink with a ratio of 2.1 carbs to protein is the best way to ensure effective recovery. Carbohydrates are very important post training as they stimulate the release of insulin which helps to deliver amino acids and carbohydrates to the muscles.

Bars and liquids are useful for on the go and can help to ensure you have enough energy between training sessions, I typically start training at 7 and don't finish till 10 so failure to get some quick energy in before and during training is really important.

Final word

Remember have your wits about you, anything that relies heavily on marketing ploys to make sales is doing so for a reason, be smart and don't be seduced into splurging out on supplements that make over the top claims. Read up on your supplements