Prepare to optimize your mixed martial arts (MMA) training regimen with strategic supplementation. Discover six essential supplements recommended by Brad Borland to elevate your performance and aid in recovery.

Imagine standing across the ring from your opponent, their gaze intense and focused. They're prepared to unleash speed, power, and endurance. Have you done everything possible to outlast and outperform? Training, nutrition, and supplements play pivotal roles in achieving peak performance.

While MMA athletes excel in training techniques and sparring, navigating the world of supplements can be daunting. Here’s a straightforward guide to the key supplements every MMA fighter should consider integrating into their routine.

Casein Protein

Similar to whey protein, casein offers a slow-release of amino acids, crucial for sustained muscle rebuilding and cortisol regulation. This steady release supports muscle recovery during extended periods between meals and overnight.

When to take it: Consume 10-20 grams post-workout alongside 20 grams of whey protein, and 20-30 grams during extended periods without solid food. Also, consider taking it before bed to combat muscle breakdown and promote growth.

Caffeine

Known for its vasodilation properties, caffeine enhances blood flow to muscles, improving nutrient delivery and aiding in performance during both training and competition. Supplemental caffeine, especially in pill form, ensures consistency and effectiveness compared to relying on coffee.

When to take it: Ideally, consume 100-200mg of caffeine pre-workout to maximize its performance-enhancing benefits.

Vitamin B Complex

Maintaining optimal energy levels is crucial for MMA athletes managing weight and intense training schedules. A comprehensive B-complex supplement replenishes essential nutrients depleted during intense physical activity, supporting metabolism and energy production.

When to take it: Take with breakfast to sustain energy levels throughout the day. Includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin).

Arginine

As a primary component in nitric oxide (NO) products, arginine enhances vasodilation, promoting increased blood flow to muscles. This facilitates nutrient delivery and supports performance enhancement during workouts.

When to take it: Consume 1-2 grams 30 minutes pre-workout for optimal vasodilation effects.

Glutamine

Critical for immune function and recovery, glutamine aids in muscle repair and protects against catabolism during intense training periods. While not immediately felt, its cumulative benefits are essential for long-term recovery.

When to take it: Take 5-10 grams pre and post-workout to support muscle recovery and immune system function.

Fish Oil

Essential fatty acids found in fish oil offer diverse benefits for MMA athletes, including heart health, joint support, and improved cognitive function. These healthy fats are indispensable for athletes enduring rigorous training regimens.

When to take it: Consume 2-4 grams of fish oil 2-3 times daily with meals to optimize absorption and benefit from its comprehensive health advantages.

Frequently Asked Questions

Why choose casein over other proteins like whey?

Casein’s slow digestion ensures a prolonged release of amino acids, ideal for maintaining muscle-building processes during periods without access to food.

Can’t I obtain fish oil from whole fish instead of supplements?

While eating fish is beneficial, supplements provide a convenient and consistent source of essential fatty acids, especially for those with hectic schedules.

Why choose caffeine supplements over coffee?

Supplemental caffeine offers precise dosing and convenience, ensuring athletes receive optimal benefits before workouts without relying on varying coffee strengths.

Is there a difference between arginine supplements and other NO products?

Arginine is the primary component in NO products, enhancing vasodilation and nutrient delivery to muscles for improved performance during training.