No bs guide ways to make money to the best supplements for fighters (muay thai, mma, boxing) – muay thai pros

Welcome to our detailed supplement guide, intended to be a master, up-to-date resource for athletes looking to sort through the bullshit what are some ways to make money supplement claims and actually spend money on stuff that has what are some ways to make money some real evidence it helps. This instantly cuts out about 95% of the supplements out there. I keep this article updated through the year. As of now, this article is updated for the end of 2016. So why are supplements popular

These are supplements that have a lot of research behind what are some ways to make money them and have PROVEN benefits for people, especially if you use them for something specific (like endurance, building muscle, recovery, etc), provided you are doing something like exercise, lifting weights, etc. Some of these are ‘general health’ supplements which may improve your overall health (especially if you are deficient), and by doing so may improve your performance in specific what are some ways to make money areas.

These are the hyped up supplements that, research has shown, do very little to nothing at all. Spend money on these at your own risk. It may be studies will show some benefits in time, but as of 2016, these supplements are questionable. I would consider supplementing with any of these supplements as what are some ways to make money my last choice — and even then, maybe not.

Supplementing with protein powder is unnecessary if you get enough what are some ways to make money protein from your diet; if you cannot achieve this, then protein powder (whey isolate, whey concentrate, casein, soy, or any other type) is an easy and affordable way to meet daily protein what are some ways to make money requirement in for the day. There is a difference in absorption rates between protein powder what are some ways to make money types, but no study has yet proven this to make a what are some ways to make money clear difference in muscular development.

There is also the issue of absorption rates of protein what are some ways to make money (whey being highest). On paper, that means whey would better for protein synthesis (building muscle). However, for the average person, the absorption rate differences between proteins (especially between whey and casein) will likely not make any difference in muscular development, studies have found. The best protein powder

As for the best protein powder, research is mixed, but some studies do show that whey may be superior what are some ways to make money of the other variants (soy, hemp, casein) for building muscle ([1. Hartman JW, tang JE, wilkinson SB, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass what are some ways to make money accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J clin nutr. Aug 2007;86(2):373-381. ]).

The bottom line is that as LONG as you have what are some ways to make money enough protein in your diet, extra protein won’t help you. If you are trying to build muscle and lifting a what are some ways to make money lot of weights and you can’t easy get enough protein from your regular food OR what are some ways to make money you are cutting weight and trying to preserve as much what are some ways to make money as possible while you are on a calorie deficit, there’s evidence that increasing your protein uptake may help you what are some ways to make money a) preserve more muscle on a calorie deficit.

My experience with protein powder: this is the main supplement I do take every day. I usually have between two or three whey protein scoops what are some ways to make money a day in part because I live in thailand and what are some ways to make money the local food is carb-heavy and protein light. I try and keep my protein to about 1.5 gram per lb of bodyweight; this is very hard to do on the local diet. I give my protein powder recommendation below.

The truth: creatine can boost your explosive strength by a small amount. This could translate to more work done over time, which with a strength building routine could mean more muscle what are some ways to make money gained. It could also translate into some explosive sports performance boosts, like sprinting and wrestling. However, your muscles will retain water which can hinder weight loss what are some ways to make money efforts. Read our complete creatine research guide.

My experience with creatine: I don’t take creatine supplementation at present (I have in the past). I don’t like the volumized look it gives your muscles, and I prefer to keep leaner to fight at a what are some ways to make money lower weight class. There would likely be some benefit to taking creatine for what are some ways to make money my strength training routine, however. While creatine might offer a slight increase in explosive power, muay thai is more about skill, technique, and timing – not raw power. I can’t tell you how many times I’ve seen a larger, stronger, more explosive fighter get knocked out by a lighter, more skilled opponent in thailand muay thai matches.

The truth: they do work as stated, but are found in any food containing protein which means what are some ways to make money supplementation is not necessary for most. Supplementation of BCAA’s may be beneficial in specific cases: they may help preventing muscle loss after heavy cardio if what are some ways to make money ingested before or during activities and may also be beneficial what are some ways to make money for building lean mass when combined with strength training routine, but more research needed. Taking it before a fasted workout can be beneficial and what are some ways to make money is part of the leangains style of intermittent fasting. Read our complete BCAA guide

My experience with BCAA’s: I take about 10 grams of BCAA’s before working out (parted of my intermittent fasting protocol) and I put about 15 or so grams of BCAA’s in my water, which I drink over the course of my 2.5 hour training session (30 minute run or skipping rope followed by 2 hours what are some ways to make money of muay thai). I have found, personally, that BCAA’s help preserve my muscle while doing absurd amounts of what are some ways to make money cardio. I’ve been on it and I’ve been off it and I always seem to benefit what are some ways to make money with more muscle retention when taking it.

Personally, I recommend scivation xtend. It’s the brand (along with purple wrath) that I’ve tried out and used. I recommend it specifically because it’s zero calorie, it includes other amino acids with the blend and it’s reasonably cheap. Even better, it actually tastes pretty good. It comes in a 30 serving container which will last what are some ways to make money you anywhere from a month to three months. You can buy a bulk version which includes 90 servings what are some ways to make money for about 40 bucks (I recommend this one as you’ll get anywhere from 3 to 6 months and it’s cheaper). Multivitamin

The truth: mostly bullshit. Multivitamins don’t live up to their health claims to boost health what are some ways to make money and in multiple studies have been shown to do little what are some ways to make money for the general population. If you have a poor diet or are an athlete, they MAY be beneficial. Read our complete multivitamin guide. Most ‘cheap’ vitamins are synthetic vitamins, and there’s a big debate about how well your body can what are some ways to make money absorb synthetic vitamins. A better alternative is to use wholefood vitamins — vitamins that are extracted from real foods like plants — fruits and veggies.

My experience with multivitamins: I do supplement with multivitamins as I train 5-6 days a week, in addition to cardio workouts (long distance running – LSD type work; sprint – HIIT type work) and strength training. Due to cost and availability, I take traditional synthetic multivitamins, though I would prefer greens+ or whole-food vitamins if I could choose. The local thailand diet might also be lacking in some what are some ways to make money key minerals and vitamins as I do not often eat what are some ways to make money the greens and fruit I should be. I have to say that I really don’t notice a key difference when I supplement with multivitamins what are some ways to make money or don’t supplement. I take it to cover my ass just in case, though.

You basically have two choices: synthetic vitamins and wholefood vitamins. Synthetic vitamins are manufactured artificially. There’s a lot of controversy about how (and if) these are effective. My take on synthetic is that your body is less what are some ways to make money able to absorb these artificial vitamins — and you may have adverse reactions to them. Without a doubt, I recommend whole food vitamins — vitamins that come from real foods. Best synthetic vitamins

If you feel you need them, then look for a highly digestible, high quality version. Your basic optimum nutrition multivitamins will do just fine (and they are available in bulk and cheap), though if you want to buy into the hype machine, you can try an animal pack brand, though I feel these are overpriced and unnecessary. Best natural vitamins

The truth: yes it works, which is itself practically deserves a standup applause in the what are some ways to make money supplement industry, but the effect as evidenced by the studies is very what are some ways to make money small and only most beneficial during a small window. Take only if you do activities that emphasise intensive repetitive what are some ways to make money muscle movements longer than 60 seconds — that is short to medium length high-intensity training. For example, kettle-bell workouts that stress endurance or a very high rep what are some ways to make money strength building routine such as HIIT, intervals, or crossfit-style workouts for more than 1 minute where you are what are some ways to make money hit with a lactic acid buildup. There was even a study done on boxers who supplemented what are some ways to make money with beta alanine had improved punch endurance and more punch what are some ways to make money frequency. So of all the supplements here, beta alanine may be the most applicable to the fighting what are some ways to make money arts as a means of increasing your endurance and striking what are some ways to make money output during each round. Read the complete beta alanine guide

My experience with beta alanine: I’ve taken beta alanine occasionally and I do feel a what are some ways to make money slight benefit when doing things like punching for long periods what are some ways to make money of time (HIIT type activities on bag work where you punch maximum what are some ways to make money power for as long as possible). But for straight out long endurance activities such as running what are some ways to make money or muay thai pad round training, I don’t really notice a difference. It could help with activities like continuous punching, however.

What it is: a non-essential amino acid that’s found in protein and also produced by the body what are some ways to make money from glutamate and ammonia. In certain cases such as during illness or severe physical what are some ways to make money trauma, it becomes an essential amino acid. It is the preferred fuel source for intestinal functions and what are some ways to make money the immune system as glutamine will be used if present what are some ways to make money instead of glucose.

The truth: does nothing in most cases. The research into the muscle building effects of glutamine have what are some ways to make money overwhelmingly shown it does NOT contribute to muscle gains nor what are some ways to make money does it increase performance in the gym or sports. Anecdotally, glutamine is thought to reduce soreness after working out. If you have a muscle-wasting disease, a compromised immune system, or intestinal issues supplemental glutamine can be very beneficial. There may be some recovery benefits for those on low what are some ways to make money carb diets or hard training athletes, but the research is slim in this direction.

My experience with glutamine: I do supplement with 10 grams of glutamine before going what are some ways to make money to bed – not for any muscle building benefits, which research has thus far failed to prove effective – but to help with muscle soreness after strength training and what are some ways to make money heavy muay thai workouts. I know as far as studies go, glutamine is a spectacular failure. Yet, anecdotally I do feel it helps reduce SOME muscle soreness. Maybe it’s in my own head here, but I feel less sore after workouts if I’m on it. But this supplement should be at the very very bottom what are some ways to make money of your list. If you don’t engage in multiple endurance training sessions a day and what are some ways to make money lift weights to boot, you are wasting your money with glutamine. So for 90 percent of you people out there, don’t buy it. For fighters or train like fighters, you may consider it (and it’s cheap).

The truth: does provide general health benefits but does little if fatty what are some ways to make money fish is a regular part of your diet. Fish oil can provide health benefits but only if the what are some ways to make money ratio of omega 6 to 3 fatty acids is near what are some ways to make money 1:1. The benefits include preventing heard disease, memory loss, and depression. It has also may reduce soreness and inflammation. Read our complete fish oil guide

FISH OIL FOR MUAY THAI? Supplement if you don’t eat a lot of fatty oil fish (deep sea fish). This is one supplement that does seem to really work. Fish oil can deliver a host of health benefits such what are some ways to make money as preventing some diseases and may even aid in fat what are some ways to make money loss efforts, but only if the ratio of omega 6 to 3 what are some ways to make money is somewhat near 1:1. The anti-inflammatory effects might be beneficial for athletes. ( read why)

VITAMIN C FOR MUAY THAI? Yes, if you are a fighter or you train like an what are some ways to make money athlete. No, if you are not. Research shows vitamin C reduces chances of contracting the cold what are some ways to make money by 50 percent in an athlete population; if you are an athlete, popping a vitamin C pill can potentially save you days what are some ways to make money of training downtime should you catch a cold you might what are some ways to make money not have if you did supplement. For the paltry cost of supplementing vitamin C, this alone is worth it. Vitamin C, despite abundant research, does not prevent the cold in the general population. There is a slight reduction of the duration of a what are some ways to make money cold by 7-14 percent, however.

My experience with vitamin C: I take it while in thailand. However, I’m not consistent with it. I used to take the synthetic (cheap) vitamin C, but I didn’t feel any benefits when I took it or when what are some ways to make money I stopped taking it. However, I’ve now replaced the synthetic with wholefood-derived vitamin C and I do notice I rarely get what are some ways to make money sick. So I recommend it, especially for athletes now.

My experience with caffeine: I have 4 cups of coffee in the morning, which I find gives me a mental boost in the what are some ways to make money morning. Should my sleep be off, caffeine does help me feel more powered up for a what are some ways to make money training session in the gym. However, I’m clearly now tolerant of caffeine so I don’t have any of the boosted metabolic benefits or the what are some ways to make money endurance/strength benefits caffeine brings. I do however enjoy the benefit of awesome tasting coffee. Since I’m likely addicted to caffeine, I likely won’t be able to cycle the use of it to what are some ways to make money gain the tangible performance benefits it brings. More supplement guides we’ve written

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