Credit to www.elitefts.com

                                                                                                                                                                                                                               Supps is always a hot topic and although I believe that a great overall diet is the first key, I do also think that for MMA, if you are really following the training schedule my fighters are, you will need to supplement that diet.

I agree that the post workout shake is essential with my fighters and actually we do a small preworkout now as well. I mix it up here so they have it and that they have the energy during the workout. Also there is enough research out there stating about how the preworkout and postworkout stop catabolism that I just cant see going without it. Classic 4 to 1 ratio of carbs to protein should suffice. (Throw in an antioxidant for good measure).

I like fish oil, protein and fiber but those are more food than I think they are supplements. I still think you should have them in the diet as well as the dark greeny leafy veggies or at least a greens supplement too to keep the acid/base balance. Finally on the food side, I have the guys on green tea. My judoka swear by it and I am hooked.

Funny, how supps come and go. I think the key to this whole game is finding what you like and sticking with it. Of course tyrosine, BCAA's are still great and we use them either pre fight and comp (tyrosine) and during the workout (BCAA's).

For mat endurance (which is an area I have been spending a ton of time on)here are some supps I like. Beta Alanine is the new king with my guys. Take 4-6g spaced throughout the day. There are timed release and regular versions. At first regular versions can make you tingly or hot but it goes away. My guys have found you need to space it out. Funny, but this one is replacing creatine for us (something has to fall out of the bucket!)

Citrulline Malate is my 2nd choice if you have more cash on hand. 3g on off days and 6g on workout days. 3g/ 2x/day and one of those doses comes pre workout as the label says. We had a green apple flavor from france (where I think they did the original studies on it on the elderly) and if you get it, get ready to pucker up!


Overall, this is just a list. I dont want anyone to break the bank, but in addition to a great diet, there are things that are making a difference with my guys. The key to the whole deal is discipline. Nothing works in life if you are inconsistent especially diet and supplementation.