Muay Thai Supplements: In this article, we explain you all about the dietary supplements. Due to the hard Muay Thai training a supply of nutrients, vitamins and proteins is extensively important to be complemented by Supplements. With supplements you can optimize and upgrade your performance complement your diet plan. We introduce you the best dietary supplements or Muay Thai and Kick box training. What effect they have, when and why you should take them we show you here.
Vitamins and tablets in MMA Training:
Vitamins and other supplements like magnesium and Calicum play a major role in Muay Thai and MMA training. In the following, we introduce you to all useful dietary supplements for Thai boxers and martial arts fighters.
Vitamin C is an essential vitamin. It supports and fulfills numerous functions in the body and prevents the harmful oxidation of cholesterol. In addition, vitamin C supports the production of collagen, which strengthens blood vessels and tissues. Vitamin C is therefore an essential partner in health and can of course be included in the diet. To simplify meet daily requirements, it is recommended to take in vitamin c as a supplement.
Key benefits of vitamin C in the martial arts:
- strengthens the immune system
- obtains the conjunctive tissue
- good antioxidant
Vitamin C bombs from nature: spinach, peppers, broccoli, brussels sprouts, kale, parsley, black currant, guava, sea buckthorn, rosehip.
The top 10 are dominated by vegetables. Quite a few of them are also found in Thai food. A supply by the daily meal is also a good possibility.
Vitamin C as a supplement:
Vitamin C is available in many variants. As a water-soluble powder, tablet or even in vitamin mixes. Especially with unhealthier diet it makes a lot of sense to take in vitamin c.
The best vitamin C sources for Muay Thai Fighters:
Vitamin E is good for the heart and circulatory system and it also diminishes the damaging effects of free radicals. The cell production is stimulated by vitamin E. An optimal supply of vitamin E is therefore indispensable.
Key benefits of vitamin E in the martial arts:
- health benefits for the cardiovascular system
- powerful antioxidant
- protects blood vessels
Vitamin E from nature – The best suppliers for MMA Fighters: hazelnut, sunflower oil, black currant, sweet potatoes, canola oil, mango, almonds, peppers, salmon, trout
Especially noticeable: Many oils serve as a good source of vitamin E. Also fish dishes, nuts and almonds are good vitamin e suppliers for Thaiboxers.
Vitamin E as a supplement:
Vitamin E is usually available in tablet form. Due to the reason the dietary intake through the food is relatively difficult, it makes sense to use supplements.
The best Vitamin E sources for Muay Thai Fighters:
Vitamin D3 is a potent variant of vitamin D. Vitamin D is generated by the body especially when exposed to solar radiation. Recent research has even found out that vitamin D3 should be more effective than the well-known vitamin C. So vitamin D is effective against heart disease, high blood pressure and schizophrenia. The immune system is strengthened, and faster recovery after exercise is supported by Vitamin D. Vitamin D is also effective against inflammation and stress fractures. A secure supply of vitamin D3 is therefore highly advisable.
Tip: Vitamin D3 takes a while until it accumulates in the body. We recommend to begin taking in already several months in advance.
Key benefits of vitamin D in the Martial Arts and Muay Thai:
- strengthening the immune system
- improved recovery after exercise
- for healthy bones -> Shin conditioning
- Against inflammation in the body tissue
Vitamin D from Nature – The best suppliers for martial arts fighters: The sun, tuna, herring.
Especially noticeable: Vitamin D can be absorbed very hard through the food. Hardly any food is particularly vitamin D rich. A intake by supplements is in our opinion therefore required.
Tip: Vitamin D is mainly created by UV radiation. So if you live in a sunny country, you will have fewer problems to obtain supplies of vitamin D.
Vitamin D as a supplement:
Vitamin D is available in gel and tablet form. Due to the reason a intake by food is very difficult, the intake of dietary supplements is in our view required.
The best vitamin D sources for Muay Thai Fighters:
Daily vitamin mix:
You can not stock up your daily demand of all vitamins through the diet. The recommended daily dose can be easily capped with the so-called vitamin mixes. There are several manufacturers who offer Multivtiamin tablets. The following vitamins should be covered in any case:
- Vitamin A
- Vitamin B1 and B2 and B3
- Vitamin C
- Vitamin D3
- Vitamin E
Key benefits of vitamin mixes for fighters:
- Just taking in all the important vitamins in one pill
- General well-being and positive effects of all vitamins in one pill
The best vitamin tablets – The Daily Vitamins:
Calcium is an extremely important mineral that keeps your metabolism going. Thus, the water balance is regulated by calcium and also strengthened the connective tissue. Calcium is important for a regular heartbeat and blood clotting. For martial arts fighters the calcium intake is elementary for bone formation and consolidation.
Calcium is so important part of the skeletal structure and extremely important. Especially with intense exercise in hot climates, lose the fighter extremely much minerals through sweat. An external supply is therefore required.
Key benefits of calcium:
- Important for the heart rhythm
- Strengthening the bones and the skeleton
Calcium sources from nature: buttermilk, yogurt, milk, kefir, curd
Calcium as supplements:
Calcium is mainly available as a tablet. Especially in countries where milk products are not really common (Thailand, China -> Asia) is a intake through supplements very useful.
Calcium plays also a major role in Shin Conditioning for Fighters.
The best calcium sources for Muay Thai Fighters:
Magnesium is used to maintain the performance. Under stress conditions, or hard daily training it can be very useful to intake a additional amount of magnesium. Magnesium not only helps to relax the muscles but also curb the transmission of nerve excitation. So less stress is caused. In effect, therefore magnesium is relaxing and may even help getting to sleep. Also during aerobic exercise such as running and skipping magnesium is a loyal companion.
The main benefits of Magnesium:
- better sleep
- relaxed muscles
- short recovery time
- increased performance in endurance training
Magnesium in foods: whole grains, oatmeal, brown rice, fish, meat, milk
Especially noticeable: There is really no food which contains Magnesium in very high concentration. Most magnesium we take in on several food sources all over the day. Therefore, it is not uncommon for people who eat unhealthy food to become a magnesium deficiency. In endurance sports such as Muay Thai, the intake of magnesium is therefore highly recommended as a dietary supplement.
Magnesium as a supplement:
Magnesium is mainly available in tablet form or as a capsule. Since there are only a few foods with a really high magnesium concentration, it is recommend to take in Magnesium through supplements.
The best Magnesium sources for Muay Thai Fighters:
Proteins and carbohydrates for Martial Arts Training:
Proteins are the raw material for muscle growth and performance in endurance sports. Carbohydrates, however, are the source of energy for our body. Both can be added to complement and support our body as dietary supplement.
Proteins in Muay Thai / Martial Arts and MMA training:
A decent supply of proteins is an essential part of any good training. Proteins are proven to help build muscle mass and also lasting protection of the muscles during the workout. Precisely for this reason proteins are very popular with strength athletes.
But also endurance athletes have increased protein requirements. If not enough protein fed during the intense Muay Thai or MMA training, the organism uses the body’s own proteins, which are preferably stored in the muscles. The degradation of these is the result and hence the loss of power and performance.
Key advantages of proteins:
- proven muscle building
- preservation of muscle
Proteins in foods: fish, poultry, red meat, milk, yogurt, cheese, eggs, legumes, nuts and almonds.
Especially noticeable: There are many ingredients which contain a lot of protein in Thai Cuisine again.
Proteins / protein as favorite supplements for Thaiboxers:
Who does not know? The classical protein shakes can now found in any gym. Meanwhile, there are many other sources of protein such as protein bars, protein rice, protein biscuits, power flakes, yogurt protein, protein bread and much more.
Where you want to obtain your proteins, in the end is up to you. Shakes are especially useful after training. Protein bars and biscuits are the ideal protein snack from time to time.
Muay Thai World recommends to all Thaiboxers and MMA Fighters an optimal supply of proteins. Who enjoys healthy Thai food, already makes everything right, but it is also recommend to take in proteins with supplements.
The best protein products for Muay Thai Training:
Carbohydrates for Combat training:
Carbohydrates are the energy source par excellence. However, they also bring unwanted side effects such as weight gain with it. Many people eat too unhealthy and rich of carbohydrates. The manifests itself in unnecessary extra pounds. For endurance athletes, however, carbohydrates are needed in the right amount. They provide extra energy and thus avoid an negative energy deficit.
Carbohydrates in food: pasta, bread, spelled, barley, rice, noodles, peas, beans, potatoes, corn, bananas, sugar
Carbohydrates as Muay Thai Supplements:
Extra carbohydrates can mobilize power at the right time in the right quantity. So there are mainly concentrated carbohydrates to find in energy bars. This can easily be consumed before or after exercise and sometimes even serve as a meal replacement.
The best carbohydrate bars for Muay Thai and MMA training:
This was Part 1 of our Nutrition and Muay Thai Supplement series