Most important supplement
What is the most important supplement to an MMA fighter while in training
I would have to say ZMA or Whey protein. It would have to be something to acclerate recovery.
The ZMA will replace lost minerals and improve sleep quality. (As well as increases natural testosterone levels.)
The whey protein would just provide more nutrition to the tired muscles.
Creatine at 3-5grams daily upto 4-6weeks out from a fight would be ok. Increasing anaerobic capacity, strength, cognitive function... but would need to be taken out of the diet to prevent excess water storage.
You could use tribulus testerris to increase LH levels, which in turn increases testosterone levels.
BCAA's are also an excellent addition to any ones supplement regimn; if you can afford to use them. For a myraid of benefits; check out this link if you wan tot learn more about BCAA's. But be aware that it's from t-nation, so they are trying to sell you their products.
What is this ZMA you speak of? I train 2 days weights, 2 days cardio (with punching) and 2 days MMA. So i'm looking for somethign to help recovery and help my muscles grow. I already take Whey.
1. The effect of zinc depletion on muscle function was tested in 8 male subjects. After receiving 12 mg Zn/day for 17 days, the subjects received 0.3 mg Zn/day for either 33 or 41 days. The subjects were then divided into two groups for zinc repletion. Group A subjects received overnight infusion of 66 mg of Zn on Day 1 and 10 and then were fed 12 mg Zn/day for another 16 days. Group B subjects were fed 12 mg Zn/day for 21 days. Peak force and total work capacity of the knee and shoulder extensor and flexor muscle groups were assessed using an isokinetic dynamometer at baseline, at two points during depletion, and at repletion. Plasma zinc levels decreased by an average of 67% during depletion and remained 9% below baseline after repletion. The peak force of the muscle groups was not found to be significantly affected by acute zinc depletion, however, shoulder peak force (strength) was found to be reduced by 9.2% in the extensor muscles. Total work capacity (muscle endurance) for the knee extensor muscles and shoulder extensor and flexor muscles declined significantly by 28.1%, 24.1% and 26.4%, respectively. This study demonstrates that muscle endurance, or total work capacity, declines rapidly with acute zinc depletion and the degree of the decline was correlated with the reduction in plasma zinc concentration.
Van Loan, MD, et al. The Effects of Zinc Depletion on Peak Force and Total Work of Knee and Shoulder Extensor and Flexor Muscles. Int J of Sport Nutr, June 1999, Vol. 9, No. 2, 125-135.
2. A study was conducted to determine the effects of magnesium supplementation on strength development during a double-blind, 7-week strength training program in 26 untrained subjects (14=placebo, 12= Mg), 18-30 years old. Pre and post peak quadriceps torque (leg press) measurements were made using an isokinetic dynamometer. The leg muscle strength of the magnesium supplemented group significantly increased by 26%, compared to only 10% for the placebo group.
Brilla, LR, et al. Effect of Magnesium Supplementation on Strength Training in Humans. J Am Coll Nutr, July 1992, Vol 11, No. 3, 326-329
Read the rest here
As well, from Victor Conte in a Flex article:
You can usually cut out the middle man by getting the Protein and BCAA's together. I like Optimum Whey. (Vanilla Ice Cream and Double Chocolate)
I have NEVER had good luck with precursors Adonis. I have also read that a person cannot process free-form Glutamine Peptide, but have had wonderful experiences while using it personally. I would stay away from liquid creatine, it didn't do shit for me. Good old powder was the best.
What products do this th ebest?
I would throw fish oils into the mix. They have a multitude of health/performance benefits and a person would be very hard pressed to get enough of them from fish alone.
What is the importance of potassium? Does it somehow help in protein synthesis or are you speaking in terms of general health?
Add a 50/50 split to your water between potassium/salt to make a unflavoured gatorade and increase the amount of water your body will be able to "soak up" post workout.
Susan M. Shirreffs et. al. Rehydration After Exercise in the Heat: A Comparison of 4 Commonly Used Drinks. IJSNEM (2007). 17(3): 244-258.
To determine the effectiveness of 3 commonly used beverages in restoring fluid and electrolyte balance, 8 volunteers dehydrated by 1.94% ± 0.17% of body mass by intermittent exercise in the heat, then ingested a carbohydrate-electrolyte solution (Gatorade), carbonated water/apple-juice mixture (Apfelschorle), and San Benedetto mineral water in a volume equal to 150% body-mass loss. These drinks are all are perceived to be effective rehydration solutions, and their effectiveness was compared with the rehydration effectiveness of Evian mineral water, which is not perceived in this way by athletes. Four hours after rehydration, the subjects were in a significantly lower hydration status than the pretrial situation on trials with Apfelschorle (-365 ± 319 mL, P = 0.030), Evian (-529 ± 319 mL, P < 0.0005), and San Benedetto (-401 ± 353 mL, P = 0.016) but were in the same hydration status as before the dehydrating exercise on Gatorade (-201 ± 388 mL, P = 0.549). Sodium balance was negative on all trials throughout the study; only with Apfelschorle did subjects remain in positive potassium balance. In this scenario, recovery of fluid balance can only be achieved when significant, albeit insufficient, quantities of sodium are ingested after exercise. There is a limited range of commercially available products that have a composition sufficient to achieve this, even though the public thinks that some of the traditional drinks are effective for this purpose.
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