Disclaimer

 

This content is intended for informational and educational purposes only. I am not a registered dietitian, doctor, or sports nutritionist. All supplement mentions are backed by published sports science research, and usage should always be discussed with a healthcare provider — especially for athletes subject to anti-doping regulations (WADA/USADA).

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When used correctly, supplements can help bridge gaps in your diet, fuel performance, and protect your body from breakdown.

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Evidence-Based Supplements for Athletes

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Here’s a breakdown of supplements typically grouped by training phase and performance area, with timing recommendations and some key facts, there are a ton of supplements out there, but my aim here is just to educate, not tell you what to take, always be mindful when looking into supplementation.

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I have also created a page on Keeping Hydrated, Why this is also so important, and also included a Water cutting guide/sample for competition, if you want to read more on this, click here!

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Pre-Workout Supplements​

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Creatine Monohydrate​

What it is:

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A naturally occurring compound stored in muscle cells to provide rapid energy (ATP). Benefits include increasing muscle power, size, and short-burst performance. Also shown to improve cognitive performance under fatigue.

 

Dose/How to take safely:

Take 3–5g daily; optional loading phase (20g split over 4 doses for 5–7 days).

 

Best Taken:

Daily, ideally post-workout or with carbs. This is one of the most studied supplements out there, backed by 500+ studies; safe for long-term use with adequate hydration.

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Great for Wrestlers, strikers, high-intensity conditioning.

 

Beta-Alanine​

What it is:

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An amino acid that raises muscle carnosine levels, helping buffer lactic acid. Benefits include reducing muscle fatigue, increases work capacity.

 

Dose/How to take safely: 3–6g/day, often split into 2–3 servings due to tingling side effect (paresthesia).

Best Taken: Daily; consistent use is key.

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Great for: High-volume sparring, pad rounds, circuit training.

 

Caffeine

​What it is:

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A central nervous system stimulant. Benefits include Increased alertness, reduces perceived exertion, improves endurance and reaction time.

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Dose: 3–6 mg/kg body weight (~200–400mg for most).

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Best Taken: 30–60 mins before training. Avoid overuse; can affect sleep, hydration, and cortisol.

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Great for: Morning training, fight prep, cognitive sharpness

 

Citrulline Malate

​What it is:

 

A compound that increases nitric oxide production for better blood flow. Benefits include enhanced endurance, reduces muscle soreness, improves pumps.

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Dose: 6–8g about 45 minutes before training. Best Taken usually as a Pre-workout and is tolerated by most people that take it - make sure to double check dosages and again potentially consult with a doctor/nutritionist if able to do so!

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Great for: Fighters needing cardio output and muscle oxygenation.

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Intra-Workout Supplements​

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BCAAs / EAAs (Branched-Chain Amino Acids / Essential Amino Acids)

​What they are:

 

Building blocks of protein, especially leucine, isoleucine, and valine. Benefits include helping prevent muscle breakdown during training; EAAs offer a more complete effect.

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Dose: 5–10g per session. Best Taken: During training, especially fasted or in calorie deficits. Widely recognised supplement, Evidence suggests that EAAs are more effective than BCAAs alone.

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Great for: Cutting phase, long conditioning, sparring.

 

Electrolytes​

What they are:

 

Sodium, potassium, magnesium, calcium – minerals lost in sweat. Benefits typically include preventing cramps, maintain hydration, aids nerve and muscle function.

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Dose: Varies by sweat rate; use rehydration sachets or electrolyte tabs. Best taken during or after training. Ensure balance; avoid excessive sodium alone.

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Great for: Fighters cutting weight or sweating heavily.

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Carbohydrate Powders (e.g., Dextrose, Maltodextrin)

What they are:

 

Fast-digesting sugars to restore glycogen and provide energy. Benefits include supporting endurance, reduces fatigue during long sessions.

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Dose: 30–60g/hour in extended sessions. Best taken Intra (during) a workout expected to be around 45-60 Mins. 

Be sure to monitor blood sugar and digestive tolerance.

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Great for: Long sparring, open mat, or dual sessions

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Post-Workout Supplements

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Whey Protein

​What it is:

 

A complete, fast-digesting dairy protein. Benefits include stimulating muscle protein synthesis, supports recovery.

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Dose: 20–40g post-training or as needed. Usually best taken within 30–60 mins after workouts. Safe to consume unless lactose intolerant - be sure to check the label!

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Great for: Everyone, especially after resistance or conditioning training.

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Magnesium & Zinc

​What they are:

 

Essential minerals. Benefits include aiding sleep, testosterone support, recovery, and nerve function.

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Dose: Varies by form (Magnesium Glycinate/Citrate ~300-400mg, Zinc ~15-30mg). Best taken typically in the evening or post-workout. Avoid large doses. Can interfere with other minerals.

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Great for: Overtrained, under-recovered athletes.

 

Omega-3 (Fish Oil)

​What it is:

 

EPA/DHA fatty acids from marine sources. Benefits include reducing inflammation, supports brain and joint health, improves cardiovascular function. 

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Dose: 1–3g EPA/DHA combined daily. Best taken with meals, be careful on doses, higher doses may affect blood clotting—consult if on medication. 

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Great for: Recovery, injury prevention, brain health.

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Supplements for Overall Health

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Vitamin D3 + K2

​What it is:

 

Fat-soluble vitamins for bone, immune, and cardiovascular health. Benefits include enhancing calcium absorption, immune defense, hormone health.

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Dose: 1000–4000 IU D3 + ~100mcg K2 daily. Best taken with fats in the morning or afternoon. Monitor blood levels for long-term use.

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Great for: Athletes in low-sunlight areas.

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Turmeric / Curcumin Anti-inflammatory

​What it is:

 

Anti-inflammatory compound from turmeric root. Benefits include supporting joint and cognitive health; reduces DOMS.

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Dose: 500–1000mg curcumin (with black pepper). Best taken with fats/meals. Safety: Monitor GI tolerance. (gastrointestinal symptoms) - Not Glycemic Index! 

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Great for: Chronic joint issues, post-injury support.

 

Ashwagandha

​What it is:

 

Adaptogenic herb from Ayurvedic medicine. Benefits include reducing stress, improves strength and testosterone levels.

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Dose: 300–600mg standardized extract daily. Can be taken either in the Morning or evening (depending on goal).

Generally safe; however I would avoid if you have any hyperthyroid issues.

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Great for: Recovery, nervous system resilience, anxiety.

 

Probiotics Gut health and immune system

​What they are:

 

Live bacteria that support gut microbiome health. Benefits include Enhancing digestion, immune function, and nutrient absorption.

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Dose: 1–10 billion CFUs daily (strain-dependent). Typically best taken on an empty stomach or per label. Safe for most; use targeted strains. 

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Great for: Athletes on high-protein diets or antibiotics.

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Glucosamine + MSM Joint protection and repair

​What it is:

 

Compounds supporting cartilage and joint repair. Benefits include reducing joint pain and helping to improve mobility over time.

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Dose: Glucosamine 1500mg + MSM 500–1000mg daily, usually best taken with with food. Avoid if shellfish allergic (some glucosamine sources).

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Great for: Grapplers, older athletes, joint-heavy sports.

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​Pros and Cons of Supplement Use

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Pros

• Enhances training quality and results

• Can improve recovery time and resilience

• Supports mental clarity and energy

• Helps maintain long-term joint and immune health

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Cons:

• Overuse can tax kidneys/liver

• Not all supplements are clean – contamination risk (Do your research!)

• Effects vary by individual physiology

• Can be expensive over time

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Why This Matters in MMA

 

Combat athletes need to balance power, cardio endurance, mental sharpness, and structural resilience. A well-structured supplementation plan helps ensure:

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• You recover between rounds and training days

• You maintain energy and strength during weight cuts

• Your joints and connective tissues withstand the rigors of wrestling, striking, and grappling

• You avoid overtraining burnout

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Reminder!

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All supplement advice provided is for general information purposes only. Always consult a sports nutritionist or physician before starting any new supplement—especially when competing or cutting weight.