Sports nutrition: which nutritional supplements are really useful for martial artists?

Although martial arts mainly depend on technique and concentration, it is still essential that you can move as quickly, smoothly and powerfully as possible. You also need a lot of stamina and a lot of energy. It is also important that you have strong bones, healthy joints and an excellent ability to regenerate. In order for your body to be able to meet all these crucial criteria, it must be optimally supplied with all the important nutrients, which is why you must pay attention to a healthy and balanced diet. Since athletes in general and martial artists in particular are known to have an extremely high nutrient consumption or nutritional requirement, you should enrich your diet with certain food supplements and sports nutrition in case of doubt.

Proteins and amino acids for strong muscles

As a martial artist you need the strongest possible musculature, as this is not only decisive for the strength with which you perform the techniques, but also at what speed. In addition, the muscles protect you from injuries. Regardless of this, it is usually an invaluable advantage in martial arts if you are significantly heavier than your opponent thanks to lean muscle mass. In order to build muscles that are as effective as they are visually impressive or intimidating, you have to supply your body with around one to six grams of protein a day, depending on the intensity of your training. You can use common protein preparations such as Protein powder for preparing fresh protein shakes or something ready-to-drink protein drinks, help. In addition, the intake of pure is recommended amino acids, such as the so-called BCAA (branched chain amino acid - branched chain amino acids).

Creatine for better performance, faster regeneration and more muscle mass

Creatine is a proven highly effective active ingredient that promises an incomparable boost in performance, especially in terms of speed, which is very important for martial artists. In addition, most athletes report after taking Creatine from a noticeable increase in basic strength and resilience as well as much better regeneration. Despite this remarkable mode of action, creatine as a sports food is completely harmless to health, especially since it is a completely natural substance that occurs, among other things, in the cells of the muscles. However, in order for creatine to develop its full effect, it is extremely important that you take it regularly or daily in a dosage of at least three grams per day. The application takes place continuously or in the form of cures over a period of four weeks to three months. It is also advisable to drink as much fluids as possible during the creatine cures.

Omega-3 fatty acids for the immune system, muscle growth and more energy

Even if dietary fats do not generally have a particularly good reputation, they still belong in a healthy and balanced sports diet. That applies at least to the so-called omega-3 fatty acids, which are absolutely vital. Stabilize in contrast to other fats Omega-3 fatty acids namely the vessels and the cardiovascular system. They also even lower blood lipid levels. They also support the immune system, which means that injuries heal faster, sore muscles are prevented and you can build muscles much better. Regardless, omega-3 fatty acids also provide like carbohydrates the necessary energy for high-intensity martial arts training.

Dietary supplements that help you be more alert and focus better

There are a number of very invigorating or stimulating sports nutrition or food supplements based on Caffeine or so-called guarana, which counteract signs of fatigue, noticeably promote your ability to concentrate and give you an enormous boost in performance.

Conclusion

The dietary supplements mentioned here and many others are of course not magic bullets that will make you a better martial artist even without targeted training and a conscious diet. However, they help you to optimally supply your body with all the nutrients it needs.