We all know that for any individual to physically perform at their best, a nutritionally adequate diet and sufficient hydration are critical. Dietary supplements can enhance performance only when they add to, but do not substitute for, this dietary foundation.
Although many supplements are marketed for the enhancement of sports performance, many lack robust evidence when it comes to providing a positive benefit. We’re here to help you cut through the noise and provide you with 4 evidence-based supplement recommendations to help you perform at your best:
1. PROTEIN POWDER
Consuming an adequate amount of protein is essential when it comes to performance, recovery and manipulating your body composition. It helps retain muscle mass when you’re in a calorie deficit or cutting weight and is also required to build muscle. This is especially important for anyone performing high-intensity workouts.
It’s well established that muscle mass loss can significantly affect our performance, strength and power capacity. Therefore, it’s important to avoid such losses by maintaining a neutral or positive protein balance. Research suggests that an approximate intake of 2.2 grams per kilogram of body weight is required to maintain a neutral protein balance in trained individuals. For athletes with busy lifestyles and intense training schedules, it may not be feasible to reach their protein requirements using whole foods alone, which is where a protein powder can really be of benefit.
Our CMBT RELOAD™ Plant-Based Recovery Protein is a 100% organic and natural plant-based protein blend that's derived from whole foods. It also contains additional ingredients to help reduce inflammation post-training, assists gut health and cognitive performance, and contains electrolytes for hydration. Click here to shop CMBT RELOAD™ now.
2. CREATINE MONOHYDRATE
Creatine is one of the most thoroughly studied and widely used dietary supplements to enhance exercise and sports performance. Creatine can improve muscle performance in four ways: by increasing stores of phosphocreatine used to generate ATP at the beginning of intense exercise, accelerating the re-synthesis of phosphocreatine after exercise, depressing the degradation of adenine nucleotides and the accumulation of lactate, and/or enhancing glycogen storage in your muscles.
Research has consistently shown that supplementing with creatine can improve exercise performance, as well as improve the adaptations from our training. Other research suggests that creatine can advance post-training recovery, reduce injuries and help to manage core temperature levels. After a period of creatine supplementation, high-intensity and repeat-exercise performance can increase by up to 10-20%.
Caffeine is a stimulant with well-established benefits for athletic performance. The mechanisms responsible for these benefits include adenosine receptor antagonism, increased endorphin release, enhanced neuromuscular function, improved vigilance and alertness, and a reduced perception of exertion during exercise. Caffeine has also been proven to be effective in decreasing response times (which is a very important factor in combat sports) and in improving aerobic endurance. Low to moderate doses of caffeine consumed 60 minutes before exercise appear to have the most consistent positive outcomes on sports performance in research situations.
Our CMBT Loaded™ Pre-Workout utilises Natural Caffeine in the form of Guarana & Green Coffee Beans. These natural compounds contain a range of vitamins and methylxanthines and help to balance the rise and fall of caffeine, thereby allowing for steady delivery of energy and longer-lasting mental clarity when compared to synthetic caffeine powders. Click here to shop CMBT Loaded™ now.
Beta-alanine is a naturally occurring amino acid whose ergogenic potential is based on the synthesis of carnosine, the main intramuscular buffer. Daily supplementation of beta-alanine for a minimum of 2–4 weeks has been shown to increase skeletal muscle carnosine content (∼65% above resting levels), improving tolerance for maximal exercise bouts lasting 30 seconds to 10 minutes (Saunders et al., 2016). Beta-alanine can also speed up muscle recovery, build overall muscle strength, sharpen mental focus and also enhance peak performance, making it an ideal ingredient for use in combat sports.
CMBT was established to provide combat athletes with the highest quality, most effective, banned substance-tested sports supplementation possible. With every batch being tested and qualified by HASTA, a WADA-banned substance testing authority, you can feel confident knowing that what you are putting in your body is safe and the product will perform the function it is designed to perform. Click here to shop our range now.