6 supplements you should use for MMA Performance:

1. Fish Oils
2: EPA/DHA
3: BCAA’s
4: Creatine
5: Salt
6: Caffeine

Fish Oils omega 3’s: Am/Pm 2-3grams of total omega 3s a day
DHA (docosahexaenoic acid) 1.2g
EPA (eicosapentaenoic acid) 1.5g
1. Good for heart reduced cardiovascular disease
2. Lowers LDL increases HDL
3. Increases Adiponectin: a protein hormone which is involved in regulating glucose levels as well as fatty acid breakdown
4. Improved blood circulation
5. Boost memory
6. Faster muscle recovery: anti inflammatory properties
7. Fat metabolization: increases thermogenesis

BCAA’s (Branched Chain Amino Acids): 5g pre Intra Workout and post workout
Leucine
Iso-leucine
Valine
Not produced in the body
1. Recovery from training
2. Increases protein synthesis (muscle building/saving)
3. Strength endurance increases
4.. Boosts energy throughout your workout
5. Good for maintaining muscle

Creatine: monohydrate
5g pre and post workout
1. Increases ATP production (the root of all energy sources)
2. May reduce the onset of traumatic brain injury and oxidative stress
3. Improves power endurance

Beta Alanine: 4-5g a day

1. Buffers lactic acid out to the muscle increasing anaerobic glycolysis
2. Improved moderate to high intensity training
3. Increases muscle endurance

Sodium: (salt) micronutrient
1. Helps increased blood volume which helps drive nutrients and oxygen to the cells increased muscle repair
2. Helps to increase stamina and endurance
3. Maintains water held into the muscles to promote strength and explosive power
4. Improves joint integrity and lubrication
5. Maintains regularity in electrolyte balance in the body reducing the risk of cramps or muscle tearing

Caffeine:
200-400mgs before workout 40mgs post
1. Increases endurance and power output affects the nervous system by increasing neural drive
2. Increases epinephrine (adrenaline) your fight or fight response which can be crucial for focus and intensity
3. Increased motor cortex activity which drives muscles to contract at a higher rate
4. Spares muscle glycogen giving your body more overall endurance
5. Post workout caffeine helps drive glucose to the muscle (recovery)

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