4 supplements for competition

Posted on Posted in Blog, Sport nutrition, Supplements, Tips

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 a competition starts already a few days before the event; intake during competition should provide energy and hydration.  There will be separate posts about these matters, today we will focus only on the extras.

Sports drink: During a competition your body needs water, energy and electrolytes to keep functioning properly. Sports drinks provide exactly that: They contain liquid, carbohydrates and salts. The liquid keeps you hydrated and prevents drops in performance, carbohydrates give you extra energy and salts replace the electrolytes lost in sweat. They are important to absorb liquids and prevent muscle spasms

Creatine: Creatine is usually taken during intensive training period, but can also be beneficial in an acute dose before competition. When weigh-in is the day before competition you can load on creatine by taking 4 doses of 5g every few hours. This is especially beneficial for athletes who don’t take creatine chronically.

Caffeine: Caffeine 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.

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 feeling after consuming it. Try it first in training.


Read more about these supplements in my book “Making Weight & Everything Else”

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