Roleta Brazilian Jiu Jitsu - Unity Is Our Strength

The benefits of supplements

The body must have vitamins and minerals, also called micronutrients, for normal growth, to function, and for overall health. Since the body cannot make the micronutrients it needs, these essential nutrients must come from food or in supplemental form.

Vitamins and minerals help protect the body from disease, and those who do not consume enough micronutrients on a daily basis may suffer the side effects of a vitamin deficiency and are at an increased risk of developing certain illnesses. Supplements can offer added “insurance” that one is meeting daily recommendations of vitamins and minerals needed by the body, especially in those who participate in a training regime or do not eat a healthy, balanced diet.

Protein

• Whey concentrate is what most people should be using. Isolate is more expensive and although it scores 6-8 grams higher in protein, and 1-2 grams lower in fat and carbs than concentrate it is more expensive and the changes that occur in manufacturing make it debateable as to whether the protein is better or worse. As athletes, not starving bodybuilders, the extra gram or two of fat and carbs aren't an issue a standard blend of isolate and concentrate like Reflex Instant Whey will be perfect for most fighters needs.
• Soy protein used to be slated as inferior to whey and has links with increased estrogens or phytoestrogens. However there is a new trend recently where soy is making a comeback. Apparently much of the old research was wrong, incomplete or wasn't testing the important factors. Bear in mind a lot of this has been since an international increase in the price of whey for manufacturers.so my personal jury is still out.
• Casein protein has a lower nutritional score than whey and soy, however it takes a long time to digest. The long time it takes to digest means it is used as an anti-catabolic and taken before bed or when you don't anticipate eating for a long time, often with fat like peanut butter. Consider whether you need it in your diet, if you have a lot of weight to drop in a short period it might not be wise to eat anything before bed. If you aren't to concerned about weight and are more interested in maximising recovery to allow for the intense training, casein makes a good addition your diet.

Creatine

• Most companies you see: Prolab, Reflex, USN, etc. all use Creapure creatine monohydrate from SKW labs in Germany. Generally accepted as the best creatine monohydrate on the market in terms of creatine content and the absence of impurities.
• Monohydrate is the oldest and most well known form. It's what almost all the clinical research on creatine has used and is proven to be effective. However there are some non responders, some people suffer digestive problems, cramps, water retention and headaches. It's important to stay hydrated when taking creatine (even more so than normal).
• Creatine delivery systems are normally based on dextrose/maltodextrine aimed at causing an insulin spike to increase cellular uptake. Evidence suggests it is more effective, however these products are packed with extra calories. The importance of sodium is coming to the fore at the moment, so either add a pinch of salt to your creatine or take it with a hydration drink formula with sodium in it.
• Loading. The concept of creatine loading is taking up to 30g of creatine a day for the first week. In my opinion this is unnecessary, studies show that although loading gives results faster, after about 5 weeks gains/benefits are roughly equal. 5g a day is enough for most people normally 6 weeks on 4 weeks off. Ethyl Ester creatine products claim not to need a loading period and generally advise against them.
• Ethyl Ester, 'new' creatine. There is relatively little scientific testing compared to mono hydrate however a lot of anecdotal evidence supports it. Even those who don't respond to monohydrate claim Ethyl Ester works for them. Claims to avoid water retention and doesn't need a sugar based delivery system, although products like BSN NO-Xplode contain sodium.

Fish Oil

• Go for capsules over oil as once open the oil will degrade faster. Dark bottle and dark capsules will protect the oil from sun damage Keep it in the fridge for a longer lifespan.
• Check for heavy metal content; make sure it's been well filtered.

Glucosamine/Chondroitin

• It seems to be used by your body to maintain joints, often when you stop taking it problems return.
• Work well with MSM.
• Collagen also has good reports.
• Complicated to compare prices as mg per capsule varies. Most athletes already suffering will need a 'high strength' formula.

Stimulants

• Ephedrine/Caffeine/ Aspirin, the old ECA stack. Now illegal to be sold in the UK but can still be got relatively easily on the grey market, the closest legal supplements are Sida Cordifolia based herbal stimulants.
• Bear in mind Aspirin inhibits protein synthesis signalling so taking Aspirin around training will actually inhibit recovery even if it improves performance! Many people simply do without Aspirin in their stack.
• These type of supps should only be used for competition performances (where they are not banned). Regular use is A)'Borrowing from the future' and B) will lead to a dependence for regular training that will negating any benefit in a competition. Eventually you will struggle to get out of bed without them let alone get the extra pep you felt the first time you tried them!!

Meal Replacements

• Exactly what they say on the tin (or sachet). MRPs are designed to provide all the nutrients of a meal in a 'to go' packaging, you just add milk or water at your convenience and drink.
• MRPs will contain a mix of casein and whey proteins, vitamins and minerals and carbohydrates.
• Avoid products that use maltodextrine or dextrose as their carb source, it is cheap and nasty stuff. A product like Reflex Progen uses organic oats as it's carb source, high in fibre and low impact on blood sugar. Also to avoid are products that use 'oxides' as their mineral sources, Iron Oxide for example is just rust!!!