Issue 077

July 2011

With so many acronyms in the world of supplements it can all get a little confusing. Fighters Only gives you the lowdown on what to look out for. By Simon Jurkiw, training and education manager for the UK’s number-one sports nutrition supplier.

Don’t know your ALA from your ABC? Can’t tell the difference between ZMA and HMB? You’re not alone. Many fighters are becoming increasingly familiar with the staples of whey protein, creatine and essential fat, but can often be left baffled when faced with countless supplement acronyms. After all, three letters doesn’t give you a great insight into what benefits a supplement provides. Fear not, here’s the rub on which supplements will give you results, ASAP.

CLA (Conjugated Linoleic Acid) 

CLA is essentially a fatty acid more commonly known as Omega-6 found in meat and dairy products. Despite a common belief that the consumption of all fats are bad for your health, it can be taken to reduce body fat and increase lean body mass. Recent studies suggest that if taken in the right doses, alongside whey protein and creatine, it will seriously jack up your strength in the gym, build muscle and lose fat; perfect for the cage. Take two to six grams over 24 hours, divided throughout the day for optimum results.

HMB (Beta-Hydroxy-Beta-Methylbutyrate)

Found in small quantities within the body, HMB is utilized to reduce catabolism (muscle breakdown), which as a result will increase lean body mass. Studies suggest that it can increase strength and speeds up recovery and gives even better results when combined with creatine. Take three grams per day in a divided dose. Aim to have one gram immediately after training and you’ll be sure to feel the benefits of a leaner, stronger and fitter body.

ZMA (Zinc Magnesium Aspartate)

A ZMA formula, not surprisingly, contains zinc and magnesium. The theory behind ZMA is that many people are deficient in zinc – some studies suggest as much as 75% of the Western world’s population. A lack of zinc can result in hair loss, the wasting of body tissues, loss of appetite and diarrhoea (not good in the Octagon, however tight your compression shorts are). Fighters who take ZMA can expect a boost in testosterone which can give you that extra aggression come fight night. Anecdotally, many users also report of a better night’s sleep. 

While different manufacturers have different serving sizes, a ZMA formula should contain 30mg zinc, 450mg magnesium and 11mg Vitamin B6. Take before bed and you could wake up a whole new weapon.