This article was written by David Barr, exclusively for Sherdog D&S. The original text can be found on his website, at RaiseTheBarr.net, here.
***Sherdog Exclusive***
The Top 3 Core Supplements for Combat Athletes
By David Barr
Combat athletes (CA’s) are unlike any other. Some sports force you into focusing on strength and size, while others emphasize endurance, power, and quickness. Of course the typical CA would laugh at this because it’s the only sport where you have to have all characteristics simply in order to compete. Throw in the ability to think quickly while your head is buzzing from that left hook you didn’t see coming, or the choke-induced absence of blood to your brain, and you’ve got an impressive diverse athlete.
It is with this diversity in mind I’ve decided to outline the Top 3 Supplements Series for combat athletes (the Top 3 Performance supplements can be found HERE). This is the first article in the series and is by no means a comprehensive or exclusive list –it merely covers those products that have been proven both in the field and in the lab (rare qualities indeed!). In short, it’s meant to answer the question: “Here I am, what do I use??”.
Let’s get to it.
Disclaimer: This is intended to be an introductory guide to performance and as such is definitively limited in scope. Each supplement has many sub-articles to answer your specific questions, and there are always numerous Forum members who are willing to help you out. This is meant to be the first article in the supplement series, and these products are generally only used before most others. As always, proper diet and training are paramount, and only when these parameters are in place will the following supplements be optimally efficacious.
1. Protein
One of the most basic nutritional supplements, protein has been around for a long time. It is definitively our most anabolic (think strength and recovery) supplement, which is why it scores so high on The Anabolic Index Scoring System. The two main types of supplemental protein are derived from dairy and known as A. whey and B. casein. Although they have very different functions, they can both be very helpful for optimizing your progress.
What Does It Do?
Protein is not only a nutrient we need to survive, it is also very helpful for optimizing our results from training. We can use protein to help optimize our muscle growth, strength, and recovery, as well as reduce our muscle breakdown.
How Does It Work?
Whey protein directly stimulates growth and recovery because its components have a pharmaceutical effect on muscle tissue. In spite of the tremendous potential and broad applicability, this effect is not widely recognized outside of post-workout feedings. Casein works by providing our body with a steady influx of protein such that our muscle shouldn’t have to be broken down in order to feed other tissues (which is unfortunately all to common). In other words, it has a strong anti-catabolic effect.
How Do I Use It?
Whey protein is great for protein shakes first thing in the morning, as well as before and after training. Casein is great for meal replacements and before bed feedings.An average of 30g is used at a time, with up to 80g used before sleep. There are more advanced methods of using whey, such as Protein Pulse Feeding, but this is a good start.
Does It Hurt My Kidneys/Liver?
High protein intakes may cause kidney stress in ~10% of people who use them. This specific group of people may have undiagnosed asymptomatic renal dysfunction. For people with healthy kidneys, high protein diets do not appear to cause undue liver or kidney stress.
For more information check out
Whey Protein FAQs.
Bonus: Fast Carbohydrates
These nutrients are used in conjunction with protein, especially during or shortly after training. Examples include, glucose, maltodextrin, and WMS. A 1:1 ratio of carbs to protein is common after lifting, while a more cardiovascular activity would necessitate a 2:1 ratio.
***Sherdog Exclusive***Top 3 Core Supplements For Combat Athletes, by David Barr 
