Issue 076
June 2011
We all want a little more sting in our punches but, if your diet isn’t right, forget about it
Simon Jurkiw
Nutrition Expert
Simon Jurkiw is training and education manager for the UK’s number-one sports nutrition supplier
Skill, speed, agility, willpower, strength and flexibility are just a few of the attributes that a fighter of any level needs – a combination of two of them, strength and speed, makes power. A powerful fighter has many advantages over those without – striking, grappling and throws can all be more effective with an increase in power.
Power = strength x speed
Increasing power generally comes from appropriate training – typically explosive, plyometric-based training sessions that increase the rate of force produced. However, there are also nutritional factors that can either directly increase power or complement power-specific training.
Protein
If a fighter is trying to increase power, chances are this will be additional training which creates additional stress on the body. Explosive, plyometric training can create a high amount of muscle damage and consequently result in reduced performance and muscle soreness in later sessions. Protein is required to repair the damaged muscles. A quality, rapidly absorbed protein source – such as whey – starts the repair process as quickly as possible. Some research studies have shown that appropriate protein intake can result in greater improvements in power during a training program than those with a lower intake. A sensible amount would be: 2g protein per kilogram (2.2lb) of bodyweight.
Creatine
Creatine is a combination of amino acids (arginine, lysine, methionine) and is stored in muscle. The aim with creatine supplementation is to fill up the creatine ‘fuel tank’ so there is more high-intensity energy available.
Creatine is one of the most researched ergogenic aids available to athletes. Research consistently shows increases in power when creatine is supplemented alongside an effective training program. The Journal of the International Society of Sports Nutrition (www.jissn.com) stated in their creatine position stand that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity.” This high-intensity exercise is the same exercise that fighters perform to increase power. Some research has demonstrated a 5–15% increase in power with creatine supplementation. For a fighter with good technique, a 5% increase in power is huge and would ordinarily take a lot of training to achieve.
There is often confusion on how to use creatine – many weight-category fighters are conscious of unnecessary weight gain. Creatine does increase weight, and there is a slight increase in stored water, so if you’re right on the limit of making weight, this needs to be taken into account.
It’s not always necessary to ‘load’ creatine – loading refers to taking multiple daily servings for the first four to five days of use. Instead, taking 5–10g per day will fill up creatine levels to a maximum level within three weeks.
Beta alanine
A supplement that has come under the spotlight recently is Beta Alanine. Supplementing with 3–4g Beta Alanine daily has been shown to increase power; there is some research that suggests the combination of creatine and Beta Alanine, alongside high-intensity training, is the most effective method for power increases.
Beta Alanine acts as a hydrogen buffer – excess hydrogen production can alter muscle pH which can contribute to fatigue. By supplementing with Beta Alanine, carnosine levels are increased which acts as a hydrogen buffer. Fighters train at a high intensity – Beta Alanine could help maintain high-intensity exercise for longer.
Essential fatty acids
As discussed previously, power training typically results in higher levels of muscle damage. Essential fat – specifically the EPA/DHA content of Omega-3 fat – has consistently been shown to reduce inflammation. Reducing inflammation can aid recovery so the body is ready for the next arduous session. So while essential fat isn’t directly increasing power, if subsequent training sessions can be more effective there is a greater stimulus to increase power in these sessions.
Ideally, appropriate training with a combination of protein, creatine, Beta Alanine and essential fat should see fighters dramatically increase their power.
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