Define Defense has started a partnership with Max Muscle in Boulder, CO. This partnership will benefit all existing and new clients for both businesses. For example: all our Modern Martial Arts or Brazilian Jiu Jitsu clients receive a $75 gift card to use towards nutrition plans or sports nutrition products.

Since our clients have voted on our Facebook page on the subject of our next article, I will be discussing some general supplements. These can be taken by any athlete, regardless of your level.

Creatine

Creatine is a natural substance that is produced by our body and also found in red meats. Creatine plays a vital role in providing energy to the muscles. It does this by splitting away from a phosphate group, which provides energy to form Adenosine Triphosphate (ATP), which provides the energy to the muscle to contract.
When cooking red meat however, most of the creatine is degenerated. Since Creatine Phosphate is used for anaerobic efforts up to 8 to 10 seconds, supplementing your body is mostly done by athletes who require a explosive effort, such as sprinters, weight lifters, wrestlers etc. As an endurance athlete, supplementing with creatine will not be beneficial unless you want to focus on sprint training. The basic form of creatine is creatine monohydrate and will make you hold water so this is a negative side effect, especially for endurance athletes. Also note it has been associated with asthmatic symptoms and overuse of creatine can lead to kidney and liver damage so always cycle on and off! When used properly however, it can be a very advantageous supplement.

Protein

Protein are the building stones of your muscles so are of extreme importance in an obvious way. Protein are made out of amino acids, essential and non-essential ones. Non-essential amino acids can be produced by the body itself while the 8 essential amino acids can’t. This means it is important to provide your body with enough of the essential amino acids:

Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Essential amino acids are mostly found in meats but also in some vegetables such as beans. Foods can be classified by biological value. This means that the higher on the scale, the more it compares to what your body is made of and needs. Eggs are excellent sources of protein (but be careful of the fats in the yolk).

Flax Seed

Flax seeds are very beneficial to the human body, especially when straining it by working out. It is rich in Omega 3 fatty acids, fiber, antioxidants, magnesium etc.
Because of the Omega 3’s, it controls inflammation which is important for athletes. This may also prevent heart disease, diabetes and breast, prostate and colon cancer.

Please note: flax seed supplements are more ‘whole’ than flax seed oil (which only contains a part of the whole seed).


Of course there are many more supplements out there but this blog would become a book if I discussed all of them. These 3 substances are basic supplements that may be beneficial to you. Please consult your doctor before commencing supplementation. This blog is meant to be purely informative and does not cover all the aspects of every substance and does not instruct you to any actions.

Tags: max muscle, sports nutrition, supplements, Creatine, amino acids, protein, flax seed, Oil