Supplements for Fighters

Image by Charlie Hays

In this article, I will discuss the supplements I take while training in fight camps and outside of them. A common topic of conversation in the gym is nutrition, training programs, and supplements. Unlike nutrition and training programs, which can be highly individual, supplements can often be recommended more universally, assuming no allergies or specific health issues are present.

The supplements and vitamins I take daily result from my own research and the guidance of my nutrition coach, Sinead Roberts. Before taking any of the supplements listed, please consult with a specialist and ensure you purchase from reputable sources.

Creatine Monohydrate

Creatine monohydrate helps increase muscle mass and aids in the production of adenosine triphosphate (ATP). ATP is a key energy source for cells during high-intensity exercise. By supplementing with creatine, you can enhance your capacity to perform at high intensities, as it supports the ATP energy system.

Beta Alanine

Beta alanine is an amino acid that the muscles absorb to help produce carnosine. Carnosine reduces acid buildup in muscles during anaerobic activity, which is exercise performed without sufficient oxygen supply. This acid buildup causes the burning sensation felt during intense workouts.

Boxing often requires athletes to perform anaerobically. Taking beta alanine, like creatine monohydrate, helps increase your capacity to work within the anaerobic threshold, though it works through different mechanisms.

Vitamin D

If you are like me and live in the UK, you are most likely lacking vitamin D. Vitamin D helps you absorb calcium, which is essential for healthy bones and vital organ function. Being deficient in vitamin D can reduce energy levels and increase muscle and bone pain.

Omega-3 Fish Oil

Omega-3 can reduce inflammation throughout the body. There is significant evidence suggesting that omega-3 reduces triglyceride levels, thereby decreasing the risk of heart disease and strokes. From a training perspective, my experience with omega-3 has shown it speeds up recovery from ligament damage and improves joint and ligament function.

Collagen with Peptides

Collagen plays a vital role in ligament and tendon health. It is better to consume collagen with vitamin C as vitamin C can boost the amount of collagen your body makes. In my personal experience, collagen has helped me recover from a damaged ligament (torn ACL in shoulder) and protected my ligament when loading the shoulder during training and rehab.

Magnesium

Magnesium is essential for central nervous system function, bone development, and heart health, and research suggests it can improve sleep as well. Magnesium is found in many foods, so supplementation might not be necessary for everyone. Foods rich in magnesium include leafy greens, dairy products, whole grains, and nuts.

Electrolytes

Lastly, if I had to rank the most important supplement on this list, it would be electrolytes. Electrolytes conduct electrical charges in your muscles, which help your muscles contract. Electrolyte supplements restore and hydrate the body after high-intensity or long training sessions. They restore the neurons that send signals to the muscles, helping to repair damaged tissues.

It is best to take electrolytes upon waking up and during or after heavy training sessions.

Conclusion

Supplementation can play a crucial role in enhancing athletic performance, especially for fighters who undergo intense training and physical stress. The supplements listed—creatine monohydrate, beta alanine, vitamin D, omega-3 fish oil, collagen with peptides, magnesium, and electrolytes—each offer unique benefits that can aid in muscle growth, recovery, and overall health.

Remember, while supplements can provide significant advantages, they should complement a well-rounded diet and training program. Always consult with a healthcare professional or a nutrition coach before starting any new supplement regimen to ensure it aligns with your individual needs and goals.

Incorporating the right supplements into your routine can help you train harder, recover faster, and perform at your best. Stay informed, stay disciplined, and always prioritize your health and safety in your journey as a fighter.