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Warrior’s support – what you should have next to gloves?

In this article, we'll explain everything about dietary supplements that are worth taking if you practice martial arts. Muay Thai or MMA training are extremely comprehensive. Thanks to supplements, you can optimize and improve your results by supplementing your diet plan with the necessary micro and macro components. We present you the best dietary supplements for people training MMA, kickboxing and Muay Thai. We will explain to you when you should take them, what effects you should expect and what to look for when shopping.

Supplements during MMA training

Vitamins and other supplements, such as magnesium or calcium, play an important role in Muay Thai and MMA training. Below we will try to mention every useful dietary supplement for Thai boxers and martial arts fighters.

1. Vitamin C

Vitamin C is an essential vitamin, there is no doubt about it. It supports and fulfills numerous functions in the body and prevents harmful oxidation-related actions. In addition, vitamin C supports the production of collagen, which strengthens blood vessels and tissues. Vitamin C is therefore essential if we want to maintain good health and good condition. Vitamin C can be taken every day without worry.

The key advantages of vitamin C in the context of martial arts training:

strengthens the immune system,
supports the production of collagen,
high antioxidative potency

Fruit and vegetables rich in vitamin C: spinach, pepper, broccoli, Brussels sprouts, cabbage, parsley, blackcurrant, sea buckthorn, wild rose.

Worth noting:

As you can see - vegetables dominate in the natural sources of vitamin C. Most of them are easily available and relatively cheap. They can be a good addition to meals.

Vitamin C as a supplement:

Vitamin C is available in many variants. As a water-soluble powder, tablet or even in vitamin blends. Especially in the case of an unhealthy diet, it is very important to take vitamin C as supplement.

2. Vitamin E

Vitamin E is good for the heart and circulatory system condition, and also reduces the harmful effects of free radicals. It should also be remembered that the production of cells is stimulated by vitamin E, and thus - it has a significant impact on regeneration. It is, therefore, necessary to provide enough vitamin E to the body.

The key advantages of vitamin E in martial arts:

health benefits for the cardiovascular system,
strong antioxidant,
it protects blood vessels.

Natural suppliers of vitamin E: hazelnut, sunflower oil, blackcurrant, sweet potato, rapeseed oil, mango, almonds, pepper, salmon, trout

Worth noting: As you can see in the list above, many oils are a good source of vitamin E. It can be found both in vegetable oils (rape or sunflower oil), as well as in fish oils and fatty fish.

Vitamin E as a supplement:

Vitamin E is usually available in the form of tablets. Despite the fact that vitamin E is available in many products, our need for it is so large that it is worth supplementing it.

3. Vitamin D3

Vitamin D3 is a potent variant of vitamin D. Vitamin D is produced by the body, especially when our skin is exposed to solar radiation. Recent studies have even shown that vitamin D3 should be more effective than the well-known vitamin C. Vitamin D is therefore effective against heart disease, hypertension, and schizophrenia. The immune system is strengthened, and faster regeneration after exercise is supported by vitamin D. Vitamin D is also effective against inflammation and reflexes. Maintaining an optimal level of vitamin D3 is therefore extremely important.

Tip: We recommend that you start supplementation a few months in advance before preparing for important competitions/fights.

The key advantages of vitamin D for martial artists:

strengthening the immune system,
improvement of regeneration after exercise,
for healthy and dense bones,
it counteracts inflammation.

Vitamin D by nature - sun and fish!

Noteworthy: Absorbing vitamin D from food is very difficult. The best is long-term and regular exposure to sunlight, but as you know: not everyone can afford it (because of the place of residence), and besides - the excess sun is not healthy for our skin. Acceptance of supplements is in our opinion required by virtually all people living away from the equator.

Tip: Vitamin D is mainly caused by UV radiation. So if you live in a sunny country, you will have fewer problems with supplying vitamin D.

Vitamin D as a supplement:

Vitamin D is available in the form of drops and tablets.

Vitamin and minerals complex

You can not fill the daily demand for all vitamins through the diet. The recommended daily dose can be easily closed in so-called vitamin supplements. There are several manufacturers who offer multivitamin tablets. In each case, the following vitamins should be included:

Vitamin A,
Vitamins B1 and B2 and B3,
Vitamin C,
Vitamin D3,
Vitamin E.

The key advantages of vitamin blends for warriors:

You can take all the important vitamins in one pill,
General well-being and positive effects of all vitamins in one tablet.

4. Calcium

Calcium is an extremely important mineral that maintains the metabolism at an appropriate level. The water balance is regulated by calcium, it also strengthens the connective tissue. Calcium is important for a regular heartbeat and blood clotting. In the case of martial artists, calcium intake is elementary for creating and strengthening bones.

Calcium is an important part of the skeleton structure. Particularly in the case of intense exercise in hot climates, you excrete extremely many minerals by sweat. An external power source - that is, calcium supplements - is therefore required.

The key advantages of calcium:

It helps to maintain a healthy heart rhythm,
Strengthening the skeleton bones.

Natural sources of calcium: buttermilk, yogurt, milk, kefir, cottage cheese

Calcium as supplements:

Calcium is mainly available in the form of tablets. Especially in countries where dairy products are not so common (Thailand, China -> Asia), the intake of supplements of this mineral can be particularly beneficial.

5. Magnesium

Magnesium is used to maintain efficiency of nervous system. In stressful conditions or in heavy daily training, it may be very useful to take extra magnesium. Magnesium not only helps to relax muscles but also limits the transmission of nerve excitation. So it helps to reduce stress. As a result, magnesium is relaxing and can even help you fall asleep.

The main advantages of magnesium:

better sleep,
proper muscles actions,
a short time of regeneration,
greater efficiency in endurance training.

Magnesium in food: whole-grain products, oatmeal, brown rice, fish, meat, milk.

Worth noting: There is really no food that contains magnesium in a very large amount. We accept most of the magnesium in various food sources throughout the day. Therefore, it often happens that people who eat unhealthy food suffer from a shortage of this mineral. In endurance sports such as Muay Thai, magnesium intake in the form of a supplement is highly recommended.

Magnesium as a supplement:

Magnesium is mainly available in the form of tablets and capsules. Because there are only a few foods with a really high concentration of magnesium, it is recommended to take magnesium in the form of supplements, recommended by us: Magnesium Malate.

6. Proteins and carbohydrates

Proteins are the raw material necessary for muscle growth and performance in endurance sports. However, carbohydrates are a source of energy for our body. Both can be added to supplement and support our body as a dietary supplement.

Proteins in Muay Thai and MMA training:

Proper protein supply is an essential part of any good workout. It has been proven that proteins help build muscle mass and also permanently protect muscles during training. For this reason, proteins are very popular among strength training athletes.

But also endurance athletes have an increased need for protein. If there is not enough protein during intensive Muay Thai or MMA training, the body uses its own proteins that are stored in the muscles. Through the cannibalization of your own protein - muscle degradation occurs. We lose strength, efficiency, and endurance, and that's what we want to avoid at all costs

The most important advantages of proteins

muscle building,
muscle regeneration

Proteins in food: fish, poultry, red meat, milk, yogurt, cheese, eggs, legumes, nuts, and almonds.

Worth noting: There are many ingredients that contain a lot of protein. However, if you do not take include protein in your diet - you can reach for protein supplements.

Different forms of protein nutrients:

Classic protein shakes can now be found in any gym. Meanwhile, there are many other sources of protein, such as protein bars, protein rice, protein biscuits, energy flakes, yogurt protein, protein bread and many more.

Where do you want to get protein, the decision for what you reach - depends on you. Shakes are especially useful after training. Bars and protein biscuits are, from time to time, ideal protein snacks and kill our appetite for sweets.

Carbohydrates for fighters

Carbohydrates are main source of energy in human diet. However, they also bring unwanted side effects, such as weight gain. Many people eat unhealthy food and too rich in carbohydrates. It manifests itself in unnecessary, extra kilos. For endurance athletes, however, carbohydrates are needed in the right amount. They provide additional energy, thus avoiding a negative calorie deficit.

Carbohydrates in food: pasta, bread, spelled, barley, rice, pasta, peas, beans, potatoes, corn, bananas, sugar

Carbohydrates as supplements in Muay Thai:

Carbohydrate supplements can help us recharge with the right amount of energy at the right time. That's why mainly concentrated carbohydrates are found in energy bars. They can be easily consumed before or after exercise, and sometimes they can even serve as a meal replacement.

About author



I am a graduate of the Physical Education course of Western University of Health Sciences. A lot of personal experience with dietetics and activities perfectly compliments my high-school knowledge.

I am the coach of the second class of canoeing. Instructor of swimming, gymnastics, athletics, and pilates. For 16 years, I have been practising canoeing - I have won many medals in international competitions.

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