Best supplements for Muay Thai fighters

A list of healthy supplements for Muay Thai fighters:

First, I just want to make it clear that nothing can replace a healthy, balanced diet and supplements should be just an addition to it.

That said when you train hard your body needs extra nutrition and microelements. Heavy workouts are very demanding physically and your body needs more proteins and carbs to keep you going and growing.

To get faster results you would need fast-absorbing proteins after a workout and maybe an occasional meal replacement. I would like to share my experience with you about nutrition for fighters.

Dietary supplements for Muay Thai training

Most people want to achieve different goals with their workouts.
One person may want to lose weight and the other person would prefer to gain muscle mass. To move to a heavier weight category for example.

One person may want to speed up their metabolism and burn extra calories. The other one wants to build up more muscles. But in general, both of them want to get fit and replace fat with muscles.

To make those processes faster and easier you should consider taking some quality supplements.

Creatine monohydrate and creatine ethyl ester: the most effective supplements for Muay Thai fighters.

Creatine Monohydrate
is one of the safest sports supplements.
It doesn't have any side effects and one cannot practically overdose it.

It increases body endurance so you can train longer without feeling tired. This, in turn, translates into bigger gains from a single workout session. Creatine is also proven to increase your strength and accelerate the growth of muscle fiber.

It should be on the top of your list of workout supplements if you want to boost your physical performance.

Food rich in natural creatine is red meat, especially beef, and fish. To be able to get 5g of creatine from the food you would have to eat around one pound/0.5 kg of beef every day which may be problematic and quite expensive.

And that's where the supplements come in handy.

Ethyl ester creatine:

According to some studies, ethyl ester creatine has a better absorption rate than creatine monohydrate.
I have tested both types of creatine for long periods of time. I haven't noticed much difference in absorption rates.

What I observed is that a pure monohydrate allowed me to train longer without feeling exhausted than ethyl ester. I would recommend creatine monohydrate over ethyl ester but some people that I've trained with swear by it.

So I suggest that you test both and make a decision for yourself.

The benefits of Amino Acids (BCAA):

Amino acids are the building blocks that make proteins. Your body builds up and breaks down proteins on a constant basis.

When the process of building up new proteins is faster than the process of breaking them down you gain muscle mass. When you are physically very active the demand for amino acids grows significantly.

If you don't provide enough of those building blocks for your body in your regular diet, you should take supplements to keep your gains. BCAA also helps you to heal post-workout muscle damage (muscle microfractures) and to recover faster after a workout.

This means that your body will be ready to train more intensely and more often. This is why amino acids are one of the most important supplements for Muay Thai fighters and for all athletes in general.

Anti-fat propaganda

OK, I know that fat is not a dietary supplement but it is very important to have it in your diet so that everything else works as it should.
Simply put, your body needs fat to absorb proteins and in turn to build muscles.

To be clear I'm not saying that you should consume ANY type of fat but the best quality fats:

  • virgin olive oil
  • avocados
  • various types of nuts and seeds like peanuts, walnuts, hazelnuts and sesame seeds
  • and...butter

Yes, a natural unsalted butter - in a strictly limited amount - is much better for you than any vegetable oil spreads.

You can find more information about a balanced diet and proper nutrition for fighters under this link: Muay Thai diet.

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