As a fighter, you know how important it is to gain muscle, boost strength and keep up your energy levels. Supplements are a great addition to your diet that can provide you with that extra boost. Here are six of the best supplements that can help you get the most out of your fights.
Because creatine is an amino acid that’s naturally produced in the muscles, you can see how taking a supplement can help boost muscle growth. In fact, studies have demonstrated that taking a creatine supplement can increase levels by up to 40%. Not only can this promote muscle growth, but it can also improve your performance. Creatine also increases ATP production, an organic compound in your body that sends energy to all of your cells. Therefore, consuming creatine can provide you with an energy boost that’ll power you through your fight and help with muscle repair afterward.
Chlorella is a nutrient-dense alga that’s naturally rich in vitamins, minerals, fiber, and protein. Chlorella benefits the body by boosting energy and improving aerobic endurance due to its branched-chain amino acids. One study found that individuals who took a chlorella supplement every day for four weeks were better able to fill their lungs with oxygen, as compared to the group taking the placebo. In addition to its ability to boost energy and endurance, chlorella can also:
- Lower blood pressure
- Enhance the immune system
- Reduce cholesterol
- Improve blood sugar levels
One of the most important supplements to help with muscle restoration and growth is protein. Although protein is found in a wide variety of foods, many people don’t get enough simply from their diet. Therefore, adding a protein supplement to your daily regimen can go a long way in improving your performance. The most common sources of protein are whey and casein, both of which consist of all nine essential amino acids. Whey is best taken right after you exercise because it digests quickly, and it can support muscle repair and growth. On the other hand, casein is best taken before bed because it slowly releases amino acids as you sleep. If you’re having trouble incorporating protein into your diet, try mixing protein powder into water or a healthy smoothie.
After an intense fight, you may find yourself suffering from delayed onset muscle soreness. One of CBD’s main benefits is a reduction in pain and inflammation, which can be an effective solution to DOMS. CBD can speed up your body’s process of repairing the muscles after they’ve sustained damage, therefore allowing you to recover more quickly. In addition, many studies have shown that CBD can improve sleep quality. Considering that a good night’s rest is essential for muscle recovery and boosting energy, you can see how CBD can enhance your performance.
5. Branched Chain Amino Acids
BCAAsc consists of three essential amino acids: leucine, isoleucine and valine. These amino acids are vital for muscle repair, helping them to recover more quickly after a vigorous fight. This translates to spending fewer days recuperating and waiting for sore muscles to heal. In addition to its benefits for recovery, BCAAs have been shown to reduce cortisol production. Cortisol is a stress hormone that prevents your body from building muscle.
6. Fish Oil
Fish oil has been shown to have numerous health benefits, such as easing muscle soreness, improving circulation and reducing inflammation. This is because it contains omega-3 fatty acids, a natural anti-inflammatory compound that can improve your overall performance. A recent study found that adults who took a fish oil supplement every day for four months experienced significant increases in muscle growth after exercising, as opposed to those who didn’t.
If you’re looking for ways to amp up your performance in the ring, supplements are the way to go. Consider these six supplements on your next trip to the store if you want to reap their many benefits.
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