Protein & Recovery Supplements For Combat Sports

Combat sports such as Boxing and MMA demand huge amounts of physical fitness. The components of fitness that are crucial for success in these sports make nutrition a key part of physical preparation.

Black Eagle are not stockists of supplements, but we should point out that we do earn a commission if you choose to purchase anything through links in this article.

To succeed in any combat sport a fighter must possess a variety of physical attributes ranging through endurance, strength, agility and power. Fighters must be able to draw on all of their physical attributes for the duration of competition to ensure they never leave themselves more vulnerable to attack. Training and conditioning must be varied and exhaustive to ensure a fighter has the ability to adapt to all situations and be able to compete from beginning to end. From a nutritional perspective, the diet must encourage a number of functions including physical growth, energy production and recovery. Whilst a solid and structured diet is essential for anyone competing in a combat sport the use of sports supplements can provide a massive boost to performance and can often be the difference between winning and losing.

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Energy to fight

Although a competition could be over within seconds, fighters need to prepare themselves for the long haul. This means they must pack their body with the kind of energy that will ensure a constant stream of muscular fuel. A high quality carbohydrate like Palatinose is a great way to consume a readily available source of energy. Consumed before, during and after exercise provides the athlete with a great source of energy and also helps them stay hydrated.

Fuel to aid recovery and help growth

The intensity and volume of training required in combat sports often drains the body of all of its energy stores. As muscles become fatigued from exercise it is essential to give them the fuel to recover. Protein and carbohydrates are regarded as essential for helping the body recover and grow after physical exercise. An all-in-one supplement like Hurricane XS provides a number of useful ingredients to promote physical recovery and boost physical performance. The carbohydrate and protein content are ideal for re-fuelling the body whilst the other ingredients can speed up the recovery process and ensure the body is primed for its next exercise session.

Improving performance

Finding an extra edge in combat sports can easily be achieved via nutritional supplementation. Creatine Monohydrate is the ideal supplement for improving your ability to produce powerful and explosive movements. Creatine has been proven to increase the production of ATP in the muscle which allows for more explosive energy more often whilst simultaneously delaying the onset of fatigue.

Looking after your body

MSM, Glucosamine and Chondroitin is an ideal supplement to help maintain and boost the health of your joints especially around the cartilage. Due to the number of knocks and falls a fighter is likely to take in both training and competition, it is essential that they look after their joints from both a short-term and long-term perspective. A complete vitamin and mineral supplement is a must for any serious athlete. Alpha Men Super Multi-Vitamin will help the body flush out any unwanted toxins and also help improve the rate at which your body repairs itself after heavy physical exercise.

Check out all the Protein and other Supplements on the My Protein Website

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Leg Grabs, Gripping & Freestyle Judo by Stuart Rich

Someone recently posted this video over on the Judo forum and I found myself watching it again and again. It then got me thinking about the leg grab techniques which the IJF decided to ban from all competition in 2013. 

Back in 2010 they banned leg-grabs as a direct attack which was largely attributed to wanting to differentiate Judo from wrestling to safeguard its acceptance as an Olympic sport. I can’t confirm that, but it’s the widely accepted explanation. In 2013 they went one step further and not only disallowed those techniques as direct attacks, but as follow-ups and counters as well. 

So leg attacks can still be taught in Judo but cannot be used in Competition. But, as most people need to compete to get their black belts, there is little point in spending time learning something that they cannot use, thus the next generation of Judo black belts are unlikely to be able to properly perform throws like Morote gari.

Now I’m sure most of these techniques are preserved in Kata and with the BJA recently making Kata compulsory from 1^st kyu gradings upwards some could say that this will in effect ensure the next generation are at least familiar with leg grabs. However there is no substitute for using a technique against a fully resisting opponent in randori or shiai. Its only then that you learn not only how to perform it correctly but also how to properly defend against it.  

A lot of the now “illegal” techniques which have been removed from Judo over the years can still be found in other grappling arts like BJJ and Sambo and it’s been said that to learn Judo, as was originally taught by Kano, one has to turn to these other grappling arts.

The issue I and many other judoka have with the constant rule changes is that they are watering down Judo’s effectiveness as a combat sport and effective form of self-defence.  I would be embarrassed if I attended a BJJ class whilst they were practicing takedowns and I was the one constantly being taken down with a double leg (Morote gari) because I didn’t know how to sprawl. Or I didn’t know how to defend when someone took a double lapel grip on my gi. You could argue that the new rules makes Judo more exciting to watch with a higher percentage of ippons but who actually watches Judo other than people that practice it? If you do Judo you invariably like watching high level Judo whatever the rules. The lay person is never going to be excited about watching Judo unless someone from their country is fighting for gold in the Olympics.

Another problem with the rule changes is that it makes Judo less effective in MMA. Some might ask why this is a problem, well I’ll tell you. With Ronda Rousey being the current UFC Bantamweight champion Martial Artists are seriously looking at Judo as a viable style to learn to help them in the octagon. However Ronda’s Judo was pre 2010 and therefore included leg grabs, which to be successful in MMA you have to know how to perform and defend against as this determines where the fight takes place. In my limited BJJ training the only time I ever did anything from standing was when we drilled how to sprawl against a morote gari. Therefore if someone has intentions of competing in MMA why would they choose Judo over BJJ when BJJ clearly has enough of the wrestling based techniques most widely used in MMA already incorporated in their training?

So what’s the answer? Local clubs could ignore the rule changes and still teach Kano’s Judo but then, as I’ve mentioned already, this will mean a lot of time is spent on techniques that their students cannot use in competition. That’d be a bit like teaching someone how to kick in preparation for a boxing match. Yes Kicking works in a real fight but you cannot use it in the rules of boxing.  In the US they have taken the matter in to their own hands and created FreestyleJudo which in essence is Judo without all the recent IJF rules regarding leg grabs & Gripping. In addition to the normal way shiai is scored, Freestyle Judo also gives points for things like passing the guard and sweeps which is more akin to BJJ rules but still scores Ippon for Osaekomi-waza. Now I like the idea of this but there doesn’t appear to be a UK equivalent as yet. Freestyle Judo is not a governing body they just have their own competitions which allow Judoka from any org to enter using the Freestyle rules, so you can’t be graded in this form of Judo and neither are any of the competitions point scoring. It will be interesting to see if Freestyle Judo ever reaches these shores.

Guest Article: Stuart Rich: Leg Grabs, Gripping & Freestyle Judo

Approved or Not Approved?

It seems to be a little know fact in Martial Arts that certain personal protective and sparring equipment has to be CE Approved, yet so many suppliers seem to ignore this basic, and legal, requirement!

Why? Well, cost is probably the real reason, but is that a justified reason? In our opinion it is not. Personal safety should be, in any contact sport, of uppermost concern to everyone. A kick to the head or chest, for example, could have serious ramifications if the equipment is not up to standard, resulting in not just a serious injury, but, in the worst case scenario, permanent disability or even death! An over-reaction? We don't think so.

Children are probably the most at risk when sparring, mostly because parents, naturally in many ways, prefer not to spend a lot on their children, only to see them outgrow the equipment in a matter of weeks.

This is somewhat a myth, as head and chest growth is often much more reduced than general growth, meaning items of safety equipment will often last much longer than, say, a pair of shoes or a uniform.

Other overlooked areas that should be protected with approved equipment are the groin, forearms and shins. Many of us know the extreme pain that can be suffered with a kick to the nether regions, and similarly the sensitiveness of the shin bones. Both can result in serious injuries if unsatisfactorily protected. Forearms may seem less prone, but the protection offered by Forearm Guards in not just for the wearer, but for those he or she is sparring against, as the forearm is often used as a blocking aid.

Last, but not least, are mouth guards, again, often seen as frivolous, until the damage has been done, and the Dentist bill is put before you!

It is also worth bearing in mind any insurance implications through the use of non approved equipment. Many insurance policies are now stipulating the need for the use of CE approved equipment where available, and the consequences of not using it are basically simple; your insurance will be invalid!

CE Approved products mean that they have been rigorously tested for Impact, Toxicity of materials, and that the Zones of Protection are adequate.

They may cost a couple of pounds more, but is that such a high price to pay for your or your loved ones personal safety?

So what is our advice? Just ask your supplier and get them to guarantee the items you buy are approved. Most of the leading suppliers now supply properly tested and approved sparring equipment. Avoid those who are vague or unable to say clearly!

You safety, your child's safety and the safety of your fellow students is more important than saving a few pounds or dollars!