where performance, endurance and power count for everything. To become a great MMA
fighter a strong supplement plan is important to help with muscle repair and crucial for
recovery. The right supplements can enhance a fighterʼs energy and performance as well
as boost their endurance and explosive power.
Below is a list of the 5 must have training
supplements from ICON Nutritionʼs range that every MMA fighter should consider
taking. We discuss why you should take them and what benefits they provide to give you
that ICON edge over your competitors.
#1 Lean Whey Protein
This is perhaps the most obvious sports supplement due to its complete versatility. ICONʼs
Protein Evolution (Pro Evo) is one of the leanest whey blends on the current market. It is
excellent for supporting recovery post training and preserving and building lean muscle.
Per serving of Protein Evolution post exercise shuttles 24g of protein to the muscles and
provides just 1.5g of fat and 1.6g of carbohydrates. It also delivers 5g of BCAA's ensuring
optimal muscle repair and less chance of developing an injury. Immediately post training
would be the best time to take a serving of Protein Evolution with water for rapid
absorption as your muscles are like dried out sponges waiting to soak up all that protein
goodness.
Alternatively, for a slow timed-release serving of protein you should consume a shake of
Pro Evo before bed with milk. By mixing whey with milk it creates very similar effects of
casein which is also a very good protein source to have in your supplement plan. But, by
having a quality whey blend like our lean Protein Evolution it gives you the versatility to
adapt your shake depending on your bodyʼs needs by taking it with either water or milk.
#2 Recovery Drink
Upon completion of a training session a fighterʼs body will be depleted of glycogen and he/
she will likely feel fatigued. A quality recovery formula such as ICONʼs ISO-Drive is the
ideal supplement to deliver fast acting carbohydrates to replenish the bodies empty
glycogen stores. Particularly if your workout is longer than 60 minutes, fatigue can kick in
and prevent maximum performance. To avoid becoming prematurely fatigued, ISO-Drive
can be consumed whilst you train to help prevent this from happening. What makes ISODrive
such a good supplement is its flexibility to be used at 3 different workout stages to
provide 3 different benefits. An MMA fighter can use ISO-Drive in the following phases:
Pre Workout Phase: Used before to give the body a carb load for sustained energy
levels.
Intra Workout Phase: Used during to increase energy and replace important electrolytes
lost through perspiration.
Post Workout Phase: Used after to replenish glycogen levels and to take your body into
its recovery phase.
The fast acting carbohydrates in ISO-Drive are to ensure instant energy before and during
your workout. When consumed after workout the dextrose monohydrate ensures!
immediate and effective glycogen replenishment, instantly elevating blood sugar for
maximum recovery. ISO-Drive has been fortified with an electrolyte complex ensuring the
proper functioning of the digestive, cardiac, nervous and muscular systems. ISO-Drive is
also fortified with Vitamin C & E to help fight off infections, strengthen your immune system
and destroy free radicals.
#3 BCAAʼs (Branch Chain Amino Acids)
BCAAʼs form the building blocks of protein and are an essential supplement for helping
with muscular endurance and repair. They are also great for MMA fighters that are in their
cutting phase as they ensure the bodyʼs muscle tissue is fully supported - akin to what a
protein shake would do - but with fewer calories. On training days we recommend taking
BCAAʼs before, during and after your workout to help with muscular endurance, strength
and sufficient recovery. On non training days BCAAʼs can be consumed twice daily during
meal times.
#4 Fat Burners
Fat burners can be a great addition to a fighters diet plan especially if they are looking to
lose a few pounds in time for their next fight. How fat burners work is very simple: they
speed up the bodies metabolism and create a thermogenic effect (essentially heating up
the bodies core a couple of degrees) which forces the body to burn a greater number of
calories per day and thus enhances fat loss.
For best results it is wise to take two of ICONʼs lean fix tablets daily, one first thing in a
morning and one 4-5 hours later, and cycle on these for 6 weeks and then cycle off them
for 4 weeks to ensure the body doesnʼt create an intolerance to the ICON fat fighting
support complex. Also, you can take two of ICONʼs Lean Fix fat burner tablets 20 minutes
prior to a workout to boost energy, focus and performance and further encourage calorie
expenditure.
#5 Creatine Monohydrate
Creatine monohydrate is a heavily research driven supplement that is essential in
providing the energy for muscle contraction. MMA fighters can benefit from the positive
effects creatine has on the body. It is shown to improve the performance in repeated short
bursts (30-60 secs) of very high intensity exercise by increasing the re-synthesis rate of
Adenosine Tri-Phospahate (ATP), the molecule that is essential in providing energy for
muscle contraction. In simple terms it allows you to train harder, and faster for longer. A
study by Rawson et al (2010) supports the notion that even low does of creatine (2-3g)
taken daily helped prevent resistance to fatigue. By supplementing creatine in with your
existing diet and training plan you should notice improved gains in raw strength and
greater explosive natural power.
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For more information about ICON Nutritionʼs unique range of training supplements, please visit www.iconnutrition.co.uk/
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