mc gregor muscle freak

If you do some of the martial arts such as mma, judo, bjj, wrestling, etc., then you know for sure how hard these workouts can be, and how important nutrition and supplementation are. In this text, we will be based on basic supplements that can greatly contribute to both your training performance and recovery.

Many martial arts athletes have no problem learning new techniques, fitness and sparring. However, when it comes to supplementation, things are quite different, namely most do not know much about it and that is why we often meet athletes who are quite confused about what they should use as supplementation given their training and needs. For this reason, we list six supplements that any person who is seriously engaged in, or intends to engage in, martial arts should use.

Casein protein:

Casein is a protein that is slower to digest and break down into amino acids , thus supplying your body with essential amino acids which are responsible for recovery and muscle building, not only after training, but also at any time when you are not able to consume a solid meal. Consuming casein not only helps with recovery, it also reduces cortisol levels.

When to take it: take 10 to 20g immediately after training together with 20g of whey protein ( whey protein ), also take 20 to 30g anytime during the day when you have a longer time between solid meals, as well as at bedtime to prevent catabolism and help build and recover muscle.

Caffeine:

Used as a vasodilator that increases blood flow to the muscles, also caffeine can be a valuable tool for athletes who want to raise their performance to the next level, both during the fight and in training. Increased blood flow to the muscles will allow better transport and supply of key nutrients (amino acids, glycogen, etc.) that are needed for both performance during combat / training and recovery. Or simply put, your muscles will get everything they need, when they need it, and in this case it's right away!

When to take it: Caffeine would be ideal to consume before training, but it is also very important in what form. Many studies have confirmed that it is better and more useful to consume it in the form of a supplement (tablet) than in the form of a cup of coffee. If you opt for pills, then consume between 100 and 200mg of caffeine twenty minutes before your workout.

B vitamin complex:

Many athletes who practice martial arts and go to tournaments and arenas often have trouble reaching their desired weight to fit into their desired weight category or for reasons to improve their performance. This usually refers to weight loss, which usually means reduced carbohydrate intake, and therefore the intake of very important vitamin B. This vitamin is responsible for countless things, including helping to maintain and regulate energy levels as well as important roles in metabolism.

When to take it: Vitamin B is best taken in the morning with a meal, so that you can feel all its benefits during training during the day. Vitamin B includes some or all of the following: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin) .

Arginine:

Arginine is usually one of the main ingredients of most, if not all pre-workout supplements and supplements, arginine is a fairly strong amino acid with unique abilities Arginine also acts as a vasodilator , which as we are said to increase blood flow to the muscles and allow for better transport and supply of key nutrients that will be utilized for better performance. Combined with caffeine (which is a common combination of almost all pre-workout supplements) it has the potential to create a synergistic effect for even better results during training or fighting. p>

When to take it: It is best to take it 30 minutes before training with and immediately after training, but without caffeine. Take the dose recommended by the manufacturer.

Glutamine:

Glutamine is one of the most abundant amino acids, however glutamine has a significant effect on the immune system and on recovery-related functions. Glutamine is recommended for use during heavy training to recover and reduce stress. What we note is that glutamine is not a supplement whose intake you will immediately feel the change, glutamine is a support for proper recovery and building the immune system.

When to take it: It is best to take between 5 and 10 grams immediately after training, and another dose at bedtime.

Fish oil:

Fish oil has a number of benefits that will help you train better and stronger. Some of the countless benefits of these essential fatty acids include: heart health, joint health, helps regulate weight, improves circulation, brain function, energy production, supports the nervous system and more. These essential fatty acids are essential for anyone who trains intensively and puts their body under stress on a daily basis.

When to take it: fish oil you can take 2 to 3g daily, two to three times a day with meals. p>

Supplement

When and how much

Casein protein

10-20 grams after training and during the day when you can not consume a solid meal

Caffeine

100-200mg before training

Vitamin B complex

Morning with a meal

Arginine

1-2 grams before training

Glutamine

5-10 grams after training and 5 grams before bed

Fish oil

2-3 grams 2-3 times a day preferably with a meal

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1 comments

Joco

Joco

Ovo mi je baš pomoglo hvala

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