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Vitamin D
According to GOV.UK, 1 in 6 adults are deficient in vitamin D. Although vitamin D is absorbed by the sun it is good practice to take a high-quality vitamin D supplement. supplementation can cost as little as £10 per year making it one of the cheapest supplements around. Vitamin D is important for maintaining bone strength, which is especially crucial for combat sports due to the stress placed on joints and bones. It helps the body absorb calcium, another vital nutrient for bone health and strength. A deficiency in vitamin D may lead to bone softening, making breaks and fractures more likely. Vitamin D also plays a role in muscle function, helping muscles contract properly and supporting athletic movements making it one of the best supplements for combat athletes. creatine may also aid in grip strength See here for some tips to strengthen your grip strength
Creatine
Creatine Monohydrate is one of the most widely researched sports and performance supplements on the market. It supports the muscles in generating more strength and power. Creatine is found naturally in the body and in small amounts in foods like red meat. However, supplementing with extra creatine can give athletes a noticeable performance boost. It’s used for energy production in the muscles—particularly during short, explosive movements—which is why it’s a great supplement for combat athletes. Creatine works by improving the efficiency of adenosine triphosphate (ATP) in the muscles, leading to increased energy output during training making creatine also one of the best supplements for combat athletes.
Protein
Everyone knows that protein is essential for helping muscles recover and grow stronger. Protein is found in a wide variety of foods, but if you want to support your training—whether that’s in the gym or during combat sport sessions—a good protein powder can make it much easier to meet your daily needs. It’s advised to go for a high-quality whey protein powder that’s low in sugar. Remember, not all protein powders are made equal, and as an athlete, you want to make sure you’re putting the best quality supplements into your body.
BCAAs
Branched-chain amino acids (BCAAs) are three essential amino acids: leucine, valine, and isoleucine. All three play a role in muscle protein synthesis and can help support muscle growth, reduce muscle soreness, and lower fatigue during exercise. BCAAs may also help prevent muscle breakdown, which is important for recovery—especially when training hard. BCAAs are a solid addition to your supplement stack as a combat athlete.
Omega-3
Omega-3 fatty acids are essential fats that the body can’t produce on its own, meaning they must come from your diet or supplements. Found naturally in foods like oily fish (e.g., salmon, mackerel, sardines), omega-3s offer a range of benefits for athletes. They have powerful anti-inflammatory properties, which can help reduce joint pain and muscle soreness—especially useful after intense training or sparring. Omega-3s also support heart health, brain function, and may improve reaction times and focus, all of which are important in combat sports. Supplementing with a high-quality fish oil can be a smart addition to your routine, particularly if your diet is low in omega-3-rich foods.
