Protein for fighters. Sports nutrition for fighters - necessary or not? Complementary sports nutrition for mixed martial arts

At the beginning of this article, I want to inform you that the purpose of writing this article is a scientific study of this issue and is not a consideration of the legality and ethical aspects of the use of anabolic steroids and other hormonal drugs representatives of mixed martial arts. Moreover, this article is not a guide to action, or campaigning FOR or AGAINST the use of potent drugs by professional fighters. In addition, I want to draw the attention of athletes to the fact that in most countries and sports organizations (including professional ones), there are sanctions for the use of drugs that belong to one or another doping list, and those who distribute them, and sometimes uses, may be prosecuted up to criminal.
Just in case, let me remind you that despite the fact that there are several ethical platforms for doping (drugs that allow the body of athletes to more easily endure superheavy loads), they consider it right either to completely ban them, or vice versa, complete permission, or some intermediate position. Currently, the most widespread platform in the world, imposed on the world by representatives of the United States, which allows specially created, again American, organizations, to create rules for classifying certain drugs as doping, and control mechanisms for athletes, which are an additional trump card in the US political struggle for dominance in sports, as well as a very profitable business with billions of dollars in turnover.

In view of the foregoing, I would venture to express a number of considerations on this matter simply as an overview of the current situation among professional fighters. different countries the world of practice, which needs, first of all, a scientific description, study and analysis. Information for this scientific analysis is taken from open sources:

The question of the use of potent drugs in MMA, just like in strength sports, is the lot of a small part of professionals, since the main purpose of these drugs is to give the body the opportunity to recover from loads so heavy that it is impossible to recover naturally from them. Based on this, attempts to use them by those who do not study so seriously are at least pointless, no matter what fairy tales they believe in.
In this sport, these drugs also contribute to the speedy healing of injuries received in battles, and therefore, regardless of which particular ethical platform regarding doping a particular person adheres to, it is not in his right to condemn fighters who often shed not only sweat, but also their blood, if one of them, being an adult and capable person, nevertheless decides, for example, to use the AU.
The practice of using potent drugs, well studied, for example, by bodybuilders, like most of these drugs themselves, is not applicable for the needs of MMA, due to the specific requirements for a fighter during a fight.
If mostly clean power types the main indicator leading to victory is the strength and mass of muscles, then in martial arts there are much more conditions and qualities that must be taken into account in training, since the loss of speed and endurance cannot be allowed in the first place, and a noticeable increase in body weight and loss of elasticity and ligament strength (which, in addition to everything else, can lead to unwanted injuries).
The continuation of the previous paragraph is the exclusion from the practice of MMA of most drugs that give a large water retention in the body, adversely affecting endurance, as well as a significant reduction in working dosages that have remained in comparison even with medium and small dosages by the standards of bodybuilding practice.
In addition, if any of the athletes nevertheless decides to resort to the use of this or that drug in his career, he must definitely consult with lawyers in the countries where he lives and performs, as well as with doctors, in order to clearly understand all the consequences of his decision. (including in relation to the organization with which he has a contract). You also need to understand how he will (if he will) undergo doping control, is it only a one-time procedure to detect only the most serious drugs and drugs, or is it a permanent and out-of-competition control with a strict check of the results.

Considering all of the above, we can say that there are significantly fewer drugs left for consideration than have disappeared, even for cases with “soft control” or its complete absence. Suppose that a professional fighter is only interested in the result, and he is not afraid of being controlled by the laws of the country where he competes.

Of the few options that remain in principle possible: testosterone in various forms, boldenone, primobolan, masteron, trenbolone acetate and enanthate, oxandrolone. Stanozolol is very limited in combination with something else to reduce the likelihood of injury to the ligaments and turinabol - only for the period of strength courses , because it has a very negative effect on endurance.

Actually, in the practice of professional fighters, combinations of two or three drugs are most often used, some of which are mostly androgens, while others are anabolics, in order to achieve a synergistic effect and further reduce the dosage of each of the drugs.

For example, these are combinations of masteron and trenbolone acetate, you just need to consider that one of side effects trenbolone, which rarely appears at low doses, can cause respiratory spasm, so you should not take it in the immediate vicinity of the competition.

Another completely working combination is Primobolan and one or another testosterone variant, the choice of which depends on the fact that fast testosterones are excreted faster and retain water less, but they need to be injected more often, which is not always convenient and pleasant, and long ones are enough to inject once a week, but water retention is greater (in any case, you can’t do without it, the question is an increase in your own weight by 2-3 kg., Or 8-10 ...).

It should be borne in mind that if the issue of strength is not as critical as the issue of functional conditions and weight, then the fighters resort to such a technique as exiting the course on oxandrolone (for about two weeks), after which testosterone boosters are used to increase the production of their own testosterone. As a result of this, the water is drained immediately, and the strength conditions remain for almost a month after the end of oxandrolone intake, despite the fact that functional training and endurance reach their peak in two weeks.

A few words about growth hormone (GH), it is also used, but the athlete must make sure that he does not even have a hint of a predisposition to oncology and also not to overdo it with dosages, 4 units per day is enough. It is also a useful drug for rehabilitation after injuries.

Naturally, the intake of such drugs should be provided with sufficient and high-quality sports nutrition, but I wrote about the nutrition of fighters in my other articles.

At the request of the workers, I decided to write a short review article on the tried pre-workout complexes that I bought on the site.
Regarding the specifics - I myself am a judoka, but I do mostly on my own according to the following program:
Mon, Wed, Fri - Sambo-judo - warm-up, technique, throws, at the end of 2-3 bouts + tabata-type physio or plyometrics, rubber, etc.
BT - boxing - jump rope, speed work, explosive work, heavy punching bag, a little physio and practicing individual kicks - low kicks, etc.
ChT - work on the paws of the Muay Thai type - jump rope, combinations (knees, hands, elbows). Work on paws only with hands, physio + sometimes work on a lying bag, stuffing.
SB - crossfit, if there is no equipment (there is not enough weights or weights for all the barbells), then circular training is usually 2 programs (one from crossfit, the other with weights), part of the tabata and work on the forearms.
The program changes from time to time, but the essence remains the same.
So, having the need to give everything in the evening after a hard day at work in training (preparation for competitions, etc.), I started using pre-workout complexes, some of which impressed me very much.
So I ordered Jack3D and Assault first.
Firstly, initially I took them incorrectly, I used to eat cottage cheese or drink protein in two hours. Then the guys said, they say, remove the protein from the diet before training and everything will work out. And so it was. Yes, and you still need to drink at least a liter of normal water. By the way, I sometimes allow myself a sip of water during a workout to remove cloying in my mouth.
1. Assault
After watching UFC fights, I saw that all the shorts of the fighters have the MP logo, and decided that this is the most explosive and suitable product for me. Cons - the size of the stingy, just very large + a lot of dyes, at the exit feces, then green, then blue. By the way, the kg-th package shines with a smaller amount of dye in it, but still. For a month, I remember only one or two workouts, when I got really good. He jumped a lot on the rope, then bludgeoned his paws, it seemed that he had a lot of strength. Everything else is not very good.
My rating is 2 out of 5. So, big stingy, green color, weakly takes, the central nervous system was touched a little, it adds a little endurance. As a hand-to-hand man after work, the main thing is to gain motivation and other things, so I was looking for the main thing in influencing the central nervous system. I also thought about the poor stomach - it was painfully green color of feces. The taste is so-so, although not the worst. For those who have never tried pre-workouts for the first time, it would be a good idea to start with it.
2. NO xplode
I bought it at a local store when all the pre-workouts ran out. The seller assured that he was pinned hard. Well, we saw, the taste is just terrible, then there was still no such thing that absorbs moisture - the whole pre-workout was in lumps. Again big stingers and dyes. In my 70 kg it hurts hard. Tried as many as 4 stingy. Outlet only headache, the stool breaks well and my heart was very playful in the evening, it was extremely unpleasant. The first time I took it, I really wanted to sleep. To whom, in general, for me 1 out of 5. Big stingy, the taste is not very good, the stomach does not react so hot to it, in general, the worst thing that I had from such products.
3. Craze
Small scoops, pleasant taste. I thought it was wood shavings. Well absorbed. If you still go to the toilet before training, then nothing will bother you at all (those who know that the stomach does not work very well after 50 throws or falls are aware). Good drive, concentration, ears burn a little. Ideal for wrestling and circuit training. I think it adds stamina. Therefore, work on the paws of Muay Thai with him also went well. My rating is 4 out of 5.
4.MicroJack
I saw a lot of reviews on it. The product is really good, again suitable for circular or endurance work, such as wrestling and other things. But personally, it didn’t give me too much concentration, but endurance is on top. A little stingy and very pleasant taste. There are good memories. 4.5 out of 5. Stomach responds normally.

5. Nitraflex by G.A.T.
I give 5 out of 5. If anyone is into percussion BI or where maximum concentration is required, take him. Little stingy. Pleasant taste. I got white. So there were no dyes at all. Goosebumps, ears burning. All right. He worked for me for 2 hours. He reached 2.5 stingy. Liked it very much. The abdomen responds well. Suitable in principle for all types of training, be it wrestling, striking or functional.

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The stress before the competition and the great responsibility for the results of the fights are accompanied by nervousness. Mental stress activates oxidative processes, leads to more frequent colds and slow healing of even minor injuries. A martial artist's diet must be balanced. Right before your workout, you should look for more concentrated sources of energy that are free of excess water and fiber (such as energy bars).

Efficient conversion of muscle glycogen into available energy can be achieved through an appropriate drinking regimen (isotonic and energy drinks).

Strength building and energy replenishment can partially occur due to creatine, and endurance increase due to L-carnitine and inosine.

The martial artist also needs additional strengthening and recovery with magnesium and vitamin L-carnitine and inosine and recovery with magnesium and vitamin B6 to prevent muscle cramps and relieve fatigue (magnesium + vitamin B6), as well as glutamine - to support immunity and amino acids (both complex and BCAA) - for the regeneration of muscle fibers.

Of course, it is necessary to use a complex of vitamins and minerals in order to maintain immunity at the proper level, as well as protect the joints and ligaments with the appropriate microelements.

Now some specifics - practical advice on sports nutrition from professional fighters:

Age: 40 years old
Height 189 cm
weight 116 kg
Honorary Kancho for RUSSIA Kyokushin Kai Kan (IBK) - 8th dan. Master of Sports of the USSR, Master of Sports of Russia. Master of Qigong and Taijiquan. Veteran of special forces.
Sports nutrition: many liquid amino acids, protein (isolate), liquid vitamin-mineral complexes with energy drinks, glutamine, liquid L-carnitine.

ALEXEI GAGARIN

Age: 31
Height 179 cm
Weight 82 kg
Represents the Combat Bears club (Nizhny Novgorod). 3-time World Champion in combat sambo. 4-time champion of Russia in combat sambo.
Sports nutrition: isotonic energy drink with minerals, "Mineral Buster" with L-Carnitine, "Low calories drink" (vitamin drink) with L-carnitine, amino acids.energy, creatine with transport

MICHAEL HARE

Height 181 cm
Weight 93 kg
Represents the club "Imperial Team". European Jiu-Jitsu Champion. Champion of Russia in hand-to-hand combat - 2007. Champion of Russia in combat sambo - 2008. World champion in combat sambo - 2008.
Sports nutrition: isotonic drinks, energy drinks, creatine supplements transport systems.

ANDREY MOTORKIN

Age: 29 years old
Height 170cm
Weight 84 kg
World champion in sambo in the team event. Champion and multiple winner of the championships of the Ministry of Internal Affairs of Russia in judo.
Sports nutrition: complex amino acids (liquid and in capsules), BCAAs, liquid vitamin-mineral complexes with energy drinks, glutamine, L-carnitine, creatine ethyl ester, inosine, products for joints and ligaments.

VITALY MINAKOV

Age: 26 years old
Height 187 cm
Weight 112 kg
Two-time world champion in sambo, Honored Master of Sports of Russia in sambo.
Sports nutrition: creatine ethyl ester, liquid krealcoline, protein-carbohydrate mixtures (gainers).

EDUARD SHIROBOKOV

Age: 32 years old
Height: 178cm
Weight: 80 kg
"Silver" and "bronze" medalist of the World Kickboxing Championships. "Black" belt (3 dan) in karate Kyokushinkai Budokai (IBK). 3rd Dan in Koi no Takinobori Ryu Karate (IUKKK). The winner of championships in fights without rules.
Sports nutrition: complex amino acids (liquid and in capsules), BCAAs, liquid vitamin-mineral complexes with energy drinks, creatine with transport systems, nitric oxide donators, isotonic energy drink with minerals, "Mineral Buster" with L-Carnitine, "Low calories drink » (vitamin drink) with L-carnitine.

Many are accustomed to consider sports nutrition only in the context of bodybuilding and regular strength training, but far from it. For example, boxers and mixed martial artists can use the sport pit to increase their endurance, mental focus, and punching speed. And that is not all.

Sports nutrition is necessary in the following cases:

helps to quickly and efficiently recover after training;
indispensable when gaining mass, when, for example, there is unkind weight to perform in the desired category;
if necessary, "dry" and minimize the fat layer.

What can be useful for fighters?

Protein. Let's start our review of sports supplements for wrestlers with the most popular sports nutrition product - protein. Whatever your goals, you'll need it, it's a versatile product that's vital for nourishing, building and repairing muscle. Protein intake protects your muscles, if you need to lose weight, it will help you gain muscle mass, and taking it after training and fights, you'll recover faster. Of the variety of proteins presented, whey and multicomponent proteins are suitable for fighters, in which several types of protein are well balanced. Whey protein is ideal for recovery after training, multi-component - as a source of protein throughout the day. It can also be taken at night if your goal is to gain mass.
Protein and energy bars. They are indispensable when there is a long break between meals and there is no possibility for a full meal. And this situation is harmful for those who need to gain weight and for those who want to reduce it. An energy bar will be useful before a workout or fight when you need energy, lightness and no digestive problems. If there is no way to drink protein after a workout, you can eat a protein bar, they contain the same amount of protein as a serving protein shake. Of course, protein and energy bars should not be carried away if cutting is your goal. In spite of beneficial features it is quite a high calorie product.

Amino acids. Complex Amino Acids and BCAAs are a muscle builder great for all fighters. Take them after training, with food and in the morning. Depending on your goals, different types and amounts of amino acids are required. But the universal advice is this: take BCAAs after training along with whey protein. If you need to reduce body weight, BCAAs will help to do this at the expense of adipose tissue, while maintaining muscle. Do I need to take amino acids if you are taking protein? It is necessary, because amino acids are absorbed in a matter of minutes, and thanks to a variety of compositions, you can choose a complex that will contain the most valuable amino acids for boxers and fighters.

First of all, you should pay attention to the following amino acids:

BCAA - the main amino acids that make up muscle tissue;
Glutamine - charges the muscles with additional energy and helps maintain and increase immunity;
Taurine - gently and safely stimulates the central nervous system;
Citrulline - along with BCAAs, perfectly restores muscles.

Stimulants, adaptogens, fat burners.If you need to give your all in training or lose excess weight, CNS stimulants will help you. Today, in the sports nutrition market, you can find many options based on the strength of the impact. Adaptogens (such as eleutherococcus or ginseng) are completely natural remedies soft impact. We also advise you to pay attention to complex stimulants that combine several active ingredients and fat burners. They increase attention, concentration, speed of impact, while increasing the tone and endurance of the body. If you need to reduce body weight, use both stimulant fat burners and safe, but no less effective L-carnitine.
Isotonics. By including the regular use of isotonic drinks in your nutrition program, you will provide yourself with the necessary salts and microelements, which will increase endurance and recovery speed. Drink isotonics before, during and after training, and your body will always have the correct water-salt balance.
Vitamins, minerals, antioxidants. This is the only supplement that everyone needs modern people regardless of their sports hobbies. But here, pharmacy complexes are not always suitable for athletes. Due to increased physical activity and fast metabolism, fighters and boxers require higher dosages, especially of antioxidants. Daily workouts trigger oxidative processes in the body, while antioxidants fight the resulting free radicals. Antioxidant vitamins include: C, A, E. Take complex vitamins for athletes and periodically drink courses of antioxidants.

Types of sports nutrition that boxers and other fighters should be careful about:

Creatine By itself, creatine is useful for mass gain and heavy training. Its use is contraindicated only before the competition, as creatine retains water and can adversely affect the speed of the stroke. But if you need to gain muscle mass in the off-season, creatine will be useful for you.
Gainers. Since most fighters strictly control body weight, taking gainers is not desirable due to their high calorie content. As a rule, a fighter's diet already includes a sufficient amount of carbohydrates.

The role of various supplements and "pharma" in bodybuilding has long been known, so it's time to consider sports nutrition for fighters and the extent to which it is needed.

The evolution of martial arts dictates completely different requirements in terms of physical fitness. This is especially noticeable among American representatives of martial arts. UFC fighters not only actively accept Kachkov's sports nutrition, but have been advertising it themselves for a long time! Alas, among Russian representatives of contact sports, sports nutrition is far from always a priority. This state of affairs clearly demonstrates the postulates of the old Soviet school. So, it's time to dive into the details and understand the importance of taking sports nutrition for fighters.

Sports nutrition and martial arts - important or not?

It's no secret that there are additives that are useful even for those who have never held anything heavier than a computer mouse in their hands. In this case, there is no reason to doubt the importance of sports nutrition for people who squeeze the maximum possible out of their bodies at every workout. Whatever your soul lies in, whether it be MMA, boxing, wrestling, etc., sports nutrition for martial arts, in any case, it will be a necessity if your goal is to achieve best results and improvement.

It is difficult to consider all the reasons why the role of sports nutrition in the preparation of fighters will be mandatory, but it is worth highlighting the most basic of them:

Faster and better recovery, thanks to which you can train much more often;
Improvement of joint mobility, elasticity of ligaments, reaction speed and strengthening of bone tissues;
Improving the quality of muscles or during drying for "moving" to another weight category;
Prevention and recovery from injuries.

In martial arts, training takes place with incredible intensity, and the training of competing athletes in martial arts does take place 2 times a day. With such a regimen and schedule, even the most persistent and purposeful people will begin to face either situations where there will be no more energy than the “zombies” from the next horror movie, or deadly drowsiness that will replace the fighting fuse before training. Naturally, all this clearly will not benefit the career, and in some cases it may even cause it to end prematurely.

Choosing sports nutrition for mixed martial arts and "classics" fighters should be based on priorities. What is loaded first?

Central nervous system;
Muscle;
Joints and ligaments;
Heart and blood vessels;

Although the whole body is actively working during training, it is these systems that take the main “blow”. In order to constantly progress, it is necessary to prevent the accumulation of post-workout stress.

Essential sports supplements for boxers, MMA fighters, wrestlers, etc.

Chondroprotectors

Any contact person who knows firsthand about hard training, probably knows about the main Achilles' heel of all martial arts - joints and ligaments. In such a situation, it is chondroprotectors that become “supplement No. 1”, which will help not only restore health, but also prevent the possibility of injury.

Most drugs in this category contain Chondroitin and Glucosamine Sulfate. These substances accelerate regenerating processes in connective and cartilaginous tissues, as well as improve joint lubrication, ligament elasticity, etc. Simply put, they contribute not only to recovery, but also to the improvement of combat skills.

Admission rules. Accepted throughout the year.

Protein, amino acids and BCAA

Not only in bodybuilding, the destruction of muscle tissue is noted, in any kind of contact sport, due to extreme loads, muscle recovery plays a primary role. It does sports supplements simply necessary. Nutrition during martial arts for mass gain must also include protein and BCAA. It is BCAAs that are the most important source of three essential acids, so it is better to start spending with this supplement.

A separate purchase of amino acids is only justified if you do not experience any budget restrictions and are willing to pay extra for faster digestibility. In all other cases, you can get by with the usual protein, which will also provide the body with the right amount of amino acids.

Admission rules: for amino acids - 30 grams / d (from 5 to 6 doses per day, 3 of which are before, during and after training).

Vitamin and mineral complexes

As statistics show, many athletes still visit pharmacies for vitamin and mineral complexes, hoping that they will provide all the needs of the body. Unfortunately, their dosages are suitable only for "ordinary people", while to meet the needs of an athlete, their number will have to be increased by 2-3 times, which will be inappropriate for the price. Sports vitamins for boxers or representatives of other martial arts should contain increased dosages of the necessary substances. Often, their number is 2000-3000% higher than the usual pharmacy options. To all this, they often contain additives that support the level of hormones and various systems in the body.

Admission rules: Do not bother your head with too much, you need to take it according to the instructions.

Complementary sports nutrition for mixed martial arts

Now let's move on to those supplements that are not mandatory, but their intake will be extremely useful under certain conditions.

Pre-workout complexes

The so-called pre-workouts are a mixture of nitrogen donators, stimulants, creatine and other active ingredients. They allow you to significantly increase strength, energy, concentration level, etc. A wide variety of products of this type allows you to choose both ordinary options and super extreme ones, which even a hamster can turn into a real death machine. Fighters are not always shown such drugs, since excessive use exacerbates stress, which already falls on nervous system which must be in perfect condition. Most often, pre-workouts are justified in combat training, as well as when working with iron. If you find a drug that is perfect for you, then you can take it even before the fight.

For constant use, you need to lean towards pre-workouts, which include the following components: Caffeine, Geranium, Creatine, Arginine, Noopept, etc.

Admission rules: take pre-workouts right before training, 15-30 minutes before. The first time it is better to use only half a serving to test for tolerance.

Growth hormone and testosterone boosters

Why bodybuilders need testosterone is probably understood by everyone, but what about the fighters? In modern sports culture, it is common to associate testosterone directly with muscle growth, but is it really so? Of course not! Testosterone is exactly the hormone that allows men to be men in the literal sense, even if you do not need to build up a whole mountain of meat and flaunt on the beaches. An increase in testosterone levels has a significant effect on muscle stiffness, increased strength, endurance, relief, and even the level of "adequate rage", which in some places will be very useful.

If everything is clear with test boosters, then why do fighters need GR? Especially when the growth of muscle volume, as such, is not a priority? Its value for contacts lies rather in other properties that are associated with recovery processes. In addition to providing immediate growth, GH allows faster tissue regeneration after injuries (and each workout is a lot of microtrauma). Also, the hormone significantly increases the growth of strength and energy reserves, which sports nutrition for MMA fighters or other martial arts can not always cope with. Therefore, we can safely say that growth hormone is necessary for everyone, already in order to speed up recovery.

Also, this category of products most often acts as the only safe option for overclocking hormones. All drugs have a natural or semi-natural basis and accelerate the production of hormones. Many modern products have reached the point where they are able to increase the level male hormone more than 2 times!

Admission rules: Standard course 6 - 8 weeks, followed by a break of 4-6 weeks.

SARMs (SARMs)

A more serious way to increase the effectiveness of hormones is SARMs or selective androgen receptor modulators. Although in Russia these drugs are still considered a novelty, although in Western sports their use has long been widespread. The effect of them is partially similar to designer steroids (increase the growth of dry mass, strength and endurance), but with less serious side effects. SARMs elicit a response only at sex hormone receptors, excluding harmful effects on the prostate and any other organs. They are great not only for solo courses, but also as PKT bridges. In general, SARMs are a great option for fighters, which in terms of its effectiveness and impact is the golden mean.

Admission rules: the optimal course is 4-8 weeks, followed by a break of 4 to 6 weeks.

Prohormones or designer steroids

It is quite obvious that sports nutrition for a boxer of representatives of other martial arts is far from all that the preparatory arsenal ends with. When it comes to hormones, it is certainly impossible not to mention the most powerful and effective option - prohormones. Frankly, these drugs are most often justified for professional athletes. It is quite understandable that, unlike amateurs, sports nutrition for wrestlers or any other contact athletes who are building a competitive career will be only part of the preparatory process. It will not work to ensure maximum results without interfering with the hormonal system.

Prohormones in martial arts serve a slightly different purpose than in bodybuilding:

Drying for "moving" to another weight without losing physical shape and fitness level;
Increase in pure muscle mass to move to another weight category;
Increased strength, performance, endurance and aggressiveness.

Frankly speaking, a fighter has absolutely nothing to copy jocks of 120 and above kilograms with a predominance of pump training. Excessive muscle volume will only hurt, slowing down the fighter and reducing the range of motion (especially in the elbow joint). Therefore, fighters need to be very careful in combining fights and “pumping”, excluding any loss of dynamics and other indicators.

How to use: Standard course - from 4 to 8 weeks followed by PCT.

In addition to the list presented, there are many more for fighters useful products, which improve brain function, help to recover and unload the psyche from constant stress. Today we figured out the issue of basic preparations and supplements that will allow fighters to build up their potential and reach a completely different level of training. Train and win!

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