4 supplements for competition

Today, I share with you some supplements that might help you win a fight. These items can give you a push in the right direction, but can’t replace a good nutrition base. Supplements can only help if you’ve got your baseline right. Preparing your body for competition starts already a few days before the event. Nutrition during competition should mainly provide energy and hydration.


Sports drink: During a competition, your body needs water, energy, and electrolytes to keep optimal performance. Sports drinks provide exactly that: They contain liquid, carbohydrates and salts. The liquid keeps you hydrated, carbohydrates give you extra energy and salts replace the electrolytes lost in sweat. A lack of either of these components can impair performance.


Creatine: Creatine is usually taken during an intensive training period, but can also be beneficial in an acute dose before the competition. When weigh-in is the day before the competition you can do a reload of creatine. Take 5g straight after the weigh-in, 5g before going to bed, and another 5g at breakfast. If your competition starts only in the afternoon you can take another 5g at lunch.


CaffeineCaffeine increases concentration and alertness. The effective dose is about 200-300mg depending on your body weight, one hour before your first fight. This equals about 2 shots of espresso for 75kg athlete. Try taking caffeine first in training, as it can also have some negative side-effects and not everyone reacts the same way.


Sodium bicarbonate: Sodium bicarbonate will help you get less sore in a fight. You can take it in an acute dose of 200-300 mg/kg body weight approximately one hour before the fight. Be careful with sodium bicarbonate, many athletes describe unpleasant side effects, therefore it is best to try it in training first.