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Supplements to enhance Combat Sport Performance
21 Feb 2010 8:34PM
A recent paper in the journal of strength and conditioning research examining the use of sodium bicarbinate supplementation of punching performance showed that 0.3g/kg body weight significantly improved the power endurance capacity in these athletes (A friend of mine Neil Welch wrote a nice review of this paper available at http://www.nwconditioning.com/2010/01/research-overview-sodium-bicarbonate-ingestion-and-boxing-performance/). In the paper the bicarbinate was ingested 90 minutes prior to the bout which was 4x3 minute rounds with 1 minute recovery.
I have experimented with various supplements with the combat athletes I have worked with over the years and have found this to be the case. One of the issues I had with it is whether the effects would last for the duration of the fight (15-25 minutes). This study suggests that the effects do last for at least 16 minutes which is encouraging. More research would certainly add to this.
Looking at the weight classes in MMA the measure used in this study would equate to the following doses:
Lightweight: 21g
Welterweight: 23g
Middleweight: 25g
Light-Heavyweight: 27g
Heavyweight: 29g (dependant on bodyweight)
I would take this with a pint of water personally as that dose is going to taste pretty disgusting! You have a choice with bicarb in that you can supplement in training and over periods of time, or you can use it for specific events and it will still have a significant effect.
It is worth looking into some of the other buffering supplements such as beta alanine and citrulline mallate. I have used beta alanine and found it very effective. Beta alanine is relatively new to the market but is being used by British Cycling and other strength and power sports. It is effective over shorter durations such as those seen in mixed martial arts fights.
Myprotein have some formulas which contain this supplement such as punch. Check out www.myprotein.co.uk for more info. But don’t rule out the simple and cheap solution of sodium bicarbinate either. You can buy this in any supermarket for very little.
I was talking to prominent nutritionalist Matt Lovell yesterday at the perform better Summit in Ipswich and he made a good point about supplements in general saying that he felt it was important to cycle your supplier on a regular basis as the body can get used to certain supplement types. I am definitely guilty of using particular suppliers and have decided to try different companies products in future months.
Let me know how you get on with any of these supplements ill be interested in your feedback. You can read more on combat sports strength and conditioning at www.brendanchaplin.co.uk or find out about my MMA strength and conditioning programme at www.athletesunlimited.co.uk.
Siegler, J.C. & Hirscher, K. (2010). Sodium bicarbonate ingestion and boxing performance. Journal of Strength and Conditioning Research 24(1) pp. 103-108.
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