Issue 053
August 2009
With adverts promising the latest wonder supplements and shelves at your local health store busting with various muscle-building, fat-shredding powders and potions, it can be pretty confusing to the average athlete exactly what you need. Here are five indispensable supplements all fighters should use.
WHEY PROTEIN
There are two common types of dietary protein available in the form of supplementation: whey and casein. Whey protein is a fast-digesting protein essential for developing lean muscle, strength and recovery; and casein is a slower digesting protein ideal for supporting muscle over fasting periods. Whey protein is recommended for strength and power athletes wanting to increase lean muscle and reduce fat. Meal replacement shakes are ideal for increasing protein in your diet minus the additional fat that some meats and other forms of protein contain.
GLUTAMINE
A low level of glutamine storage in the body can be a common reason for a lack of increased muscle and size. During periods of heavy training and competition, blood and muscle glutamine tend to drop quite dramatically. Glutamine is conditionally essential – your body requires more during periods of intense exercise. Research has indicated increased stores of glutamine can help to boost the body’s recovery rate and immune system. Taking glutamine immediately after training can help to replace the body’s glutamine stores, so reducing recovery time between fights and potentially prolonging your physical fighting career.
BRANCHED CHAIN AMINO ACIDS (BCAA)
The theory behind branched chain amino acid supplements is they help to prevent breakdown of muscle tissue during intense fights. When you are training – whether you are striking, blocking or grappling with your opponent – you are at greater risk of breaking down muscle tissue, due to the high-intensity nature of the sport. Taking something that includes branched chain amino acid supplement, 30 minutes before training and again immediately after, will reduce muscle breakdown and rapidly enhance recovery.
ZMA
As a fighter you must train to be the best. You can do this by ensuring your fighting technique is backed up with strength and power. Boosting your testosterone and increasing IGF-1 levels will help you build strength and power needed to increase performance and gain the advantage over your opponent. Zinc and magnesium, taken as a combined supplement, increase testosterone levels allowing you to achieve the results you need to gain that extra strength and power to take down your opponent.
GLUCOSAMINE (ACHE FREE)
The impact of fighting is hard on the joints. Glucosamine has been clinically proven to protect joints against the damage that continuous pounding can cause. Taking a supplement which contains a sufficient level of glucosamine can reduce the impact that fighting can have on your joints and prevent injury.
ASK SIMON Q&A
Q. I struggle to get through the day if I don’t eat a good breakfast, but I’m worried that if I eat a big breakfast I’ll have to cut back on my meals for the rest of the day. My average breakfast is a big bowl of oatmeal, fruit and a large mug of black coffee. What shall I do?
A. Breakfast is the most important meal of the day – sorry for the cheesy cliché, but it’s true. Breakfast provides fuel for the day and, as the name suggests, literally ‘breaks the fast’. Research published in The American Journal of Epidemiology on the association between eating patterns and obesity showed that those who skipped breakfast were 450% more likely to be obese than those who ate breakfast. Often, those who skip breakfast (or have a small breakfast) find they overeat later in the day as they’re so hungry. Stick with your hearty breakfast.
Q. I work long hours and often find by the time I get to the gym I’m lacking the energy for a hard workout. A friend told me a spoonful of honey about ten minutes before training is supposed to give you an energy boost. Is it true?
A. Fundamentally, yes. Honey is absorbed fairly quickly by the body (varies on type), so provides a fast source of energy. However, this won’t make up for the fact that if you’re not eating during the day your fuel levels will be low. Aim to eat a couple of times while you’re at work; even if it’s a protein or cereal bar or something similar that you can grab on the go. Providing your body with fuel throughout the day will be far more effective than a spoonful of honey pre-training.
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