5 Supplements every MMA fighter should take

Whey protein

The insane amount of intensity required for an MMA training regimen is the express lane to burning through your pre-workout carbohydrates faster than the Kardashians go through boyfriends. Once those carbs are burned up your body will turn to lean muscle to break down protein for energy. Doesnt take a rocket scientist to realize this is bad. Losing that lean muscle will make you weaker, which is the antithesis of MMA training. [totally used that word correctly] But fear not, there’s an answer. Whey protein is one of the best sources of protein you can ingest which is why it’s often #1 on any athletes supplement regimen. Studies have rendered whey protein king when it comes to helping lose fat and preserve muscle, and it also helps decrease hunger for those of us who go through the torture of weight cutting. If you can only afford one supplement, go with the whey. My personal favorite is double rich chocolate flavored Gold standard whey by Optimum nutrition. It tastes like Nesquik! best tasting powder out there by leaps and bounds.




Glutamine is a non-essential amino acid that makes up 50% of the amino acids in your muscles. When you train, you deplete the amount of glutamine in your muscles, slowing down your recovery and thus hindering your strength. Post-workout glutamine supplementation is key if you want the most out of your training, especially when you train multiple times a day like most fighters do. Glutamine also plays a critical role in protein synthesis as the main transporter of nitrogen into the muscle cells. This helps limit the potential breakdown of muscles.




BCAA’s, or Branched Chain Amino Acids are three essential amino acids, Isoleucine, Leucine and Valine, that the body cannot make on its own.Therefore they must be supplied by your food and/or supplement intake. If you lack sufficient BCAA levels, your body will break down muscular tissue to get the BCAA it needs. High intensity training coupled with low caloric intake (like when you are cutting weight for a fight) all deplete BCAA.

Creatine Monohydrate

Creatine has been scientifically proven over and over, probably more than any other supplement, to improve recovery from weight training and intense exercise. Creatine is composed of three amino acids, Arginine, Glycine and Methionine that your liver has the ability to combine and create creatine. The human body naturally contains a compound called adenosine triphosphate (“ATP”) which is the source of energy for muscular contraction. When you do a type of exercise that requires a short explosive burst of energy, like an olympic lift or a punch or kick or takedown, the immediate energy comes from ATP. The issue here is that your muscles only have enough ATP to last about ten or fifteen seconds at maximum exertion. this is where creatine comes in, as it creates more ATP in the body which means more muscular energy over a longer time frame.


Omega 3 Fatty acids

Omega 3 is a generalization of 3 fatty acids which are essential to the body. EPA, DHA and ALA which is found in plant oils. The body needs all three but EPA and DHA are the most critical for MMA fighters. One key powerful element of Omega 3s is their ability to reduce inflammation. Omega-3’s  have been shown to increase blood flow to muscles during exercise, and decrease muscle soreness by up to 35%, reducing muscular swelling, and increasing range of motion after training.  Studies have also shown that increased omega-3 intake enhances insulin sensitivity, which improves fat burning in muscles and inhibits storage of fat.

BONUS: Nootropics

Ever heard of nootropics? odds are if you listen to the Joe Rogan podcast or if any of your friends or family members are hippies, you probably have. Nootropics, also known as “Brain Drugs” or “smart drugs”, are supplements designed to improve cognitive ability and increase motivation, memory and attention span. Nootropics put you in the zone. And the best part of all is they are non-addictive and carry none of the risk associated with other brain-drugs like aderall. If you are unsure on which nootropic is right for you i HIGHLY suggest Alpha Brain by oOnnit. Once you get your feet wet there you can make your own stacks at powdercity.com

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