Supplementation has advanced exponentially in recent years. Within this article, I have listed a few supplements worthy of consideration. Please note however that no supplement replaces the need for sound nutrition and hard work. Yet, as a competitive athlete, proper supplementation may enhance performance by increasing energy, promoting muscle growth, and improving recovery.

I cannot emphasize enough however that popping a few pills does not negate the need for proper nutrition. And for those searching for the best pre-fight supplement, be sure to read this article closely.

As for possible supplements, I have listed several options. You can use the links directly below to quickly search each category.

Be sure to read the Frequently Asked Questions section below

Over the years, I've tried many multivitamin products, but have noticed that more and more of today's vitamins are both mega-dosed (beyond what is necessary) and derived synthetically. I recently replaced my multivitamin with Vitamineral Green. This product also serves as a replacement for the green superfood that I used to consume (and it tastes much better).

Vitamineral Green was designed to replace isolated/synthetic multi-vitamin/mineral products with nutrition the way nature intended, from whole foods. This highly concentrated powdered blend combines 31 whole superfood ingredients, including land and sea vegetables, cereal grasses, fruits, algaes, enzymes, probiotics, and beneficial microflora. Vitamineral Green contains 100% superfoods, undiluted with any fillers. This nutrient-packed powder has a good taste, and is excellent in smoothies and fresh juices. It can be used as a meal replacement when blended with fresh apple juice and other fruit such as berries or a banana. I take this product daily, and don't plan on changing this habit anytime soon.

As a firm believer in deriving nutrients from REAL food whenever possible, I am not a huge fan of most meal replacements. The only meal replacement that I would even consider is the Ultimate Meal. It is fairly expensive, and the taste isn’t great, but this product is certainly strong in terms of nutritional content.

I pack the Ultimate Meal with me when traveling on the road. It is one way to ensure that I'll receive quality nutrients if the available food is lacking.

Health From The Sea is a molecularly distilled, pure fish oil from deep sea, cold water fish, flavored with natural orange oil and encapsulated in fish gelatin. This supplement provides your daily omega-3 needs in a heart-healthy, naturally balanced blend of omega-3 EPA and DHA.

Essential fatty acids are vital to health and athletic performance.

PrimaForce ZMA is an anabolic formula produced by a proprietary manufacturing process, containing highly bioavailable forms of zinc and magnesium. Formulated with vitamin B6 to further enhance zinc and magnesium absorption and utilization, ZMA is a powerful non-steroidal, all natural dietary supplement clinically proven to increase free testosterone, total testosterone, insulin-like growth factor levels, and enhance muscle strength.

ZMA can also enhance sleep. I took ZMA after my wife gave birth to our son. It assisted with my quality of sleep (considering that I was only getting a few hours each night).

If you are not consuming enough protein through diet alone, Optimum 100% Natural Whey is one of the best protein supplements you will find, with no artificial colors, sweeteners, or flavors.

Universal Animal Flex is a joint and ligament formula designed to help support the health of athlete's joints from the continuous wear and tear brought about by strenuous training. Each pack consists of several different complexes designed to help support healthy joints, ligaments and tendons. Animal Flex is a complete joint support supplement that requires only a single dose per day.

If you need more than a glucosamine based joint formula, I recommend PrimaForce Cissus. I know several athletes who have had excellent success with this supplement. As for what it is, Cissus contains a high potency extract of Cissus Quadrangularis standardized for 40% total Ketosterones and 20% 3-Ketosterone. Cissus is well known for its ability to support optimal joint health (and also is a potent antioxidant).

Creatine monohydrate induces an increase in body mass while increasing muscular energy reserves. Creatine augments energy levels by increasing the availability of ATP, the organic compound that yields energy for muscular contraction. Combat athletes must be careful however when supplementing with creatine, as it can cause moderate weight gain due to water retention by the skeletal muscle.

Creatine (if used correctly however) can increase strength and explosive power without weight gain. It can help you get more out of your workout while improving recovery between sessions.

AST's Micronized Creatine is one of the best creatine products available, at a reasonable price.

Hammer Nutrition Recoverite supplies carbohydrates and protein in an ideal 3:1 ratio for superior glycogen synthesis and muscle tissue rebuilding.

Performance enhancement depends on training to stimulate muscular and cardiovascular adaptation followed by a recovery period in which the body rebuilds itself slightly more fit than before. Thus, performance enhancement only occurs in the presence of adequate rest and optimal nutritional support. Carbohydrate and protein replenishment, as soon as possible upon completion of the workout, helps you get the most out of every minute you've put into training.

Recoverite is one of the best products you will find for post-workout nutritional support.

Glutamine (also known as L-Glutamine) is the most abundant single amino acid in the blood. It is also the most abundant amino acid inside our muscle tissue. It delivers muscle-building nitrogen into muscle cells where it is synthesized for growth. Glutamine has been proven to assist in muscle growth while preventing muscle tissue breakdown.

AST's GL3 L-Glutamine is arguably the best glutamine supplement on the market today.

Labrada Sorenzyme is another supplement that many have found useful for recovery and restoration. For more information regarding this supplement, refer to the following 34 page file

Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine) will give you the energy you need to maximize your training while enhancing recovery at the same time. Primaforce BCAA offers a nice 500 gram supply at a reasonable price. Expect improved recovery and increased protein synthesis.

Beta Alanine is one of the few supplements that is supported by ample scientific research. A few of the associated benefits include:

• Boosts explosive muscular strength and power output
• Increases muscle mass
• Boosts anaerobic endurance
• Increases aerobic endurance
• Increases exercise capacity so you can train harder and longer

If you prefer capsules over pure powder, Millennium Sport Carnage is another beta alanine option to consider.

Citrulline malate is commonly stacked with beta alanine. Citrulline malate has been shown to increase aerobic ATP production significantly. The result is a marked decrease in fatigue and a substantial increase in aerobic exercise performance.

Many supplement companies combine citrulline malate and beta alanine, but you will save money by mixing the two compounds yourself.

PrimaForce is one quality bulk provider with inexpensive rates.

Hammer Nutrition Endurolytes Powder is an excellent supplement to ensure proper hydration prior to competition. As a fighter, you may be forced to dry out to make weight. If you find yourself in this situation, supplementation with a proper hydrating formula is essential after the weigh-in. A mere 3% loss of body water can result in a 10% or greater decrease in cardiovascular performance. Don't fall into this trap, stay fully hydrated.

Champion Revenge Pro is another excellent hydration supplement worthy of consideration. Top endurance athletes from around the world have successfully used Revenge Pro to help them train consistently, and effectively compete at elite events.

Ross, do I need to take supplements?

No.

Your need for supplementation will drop drastically by simply eating properly. This means eating real foods found in nature. Steer clear of the man-made, processed foods that fill most supermarket shelves.

If you are a competitive athlete however, supplements may assist in certain areas such as recovery. For general health purposes, supplementation is certainly not a requirement, but at times does make sense and can be quite useful.

Country Life is GMP certified by the Natural Products Association.

No.

I did not list each of these supplements with the hope that you would go out and purchase them all. On the contrary, I have listed several supplements that may assist you as an athlete. I no longer compete, so have little need for performance enhancement supplements.

My need for supplementation is minimal, as I eat almost entirely organic, natural foods. I do however take the Vitamineral Green product, and a fish oil supplement. I may also consume the Ultimate Meal if I am on the road and unable to prepare my own meals.

Ross, why aren’t there any stimulants listed? I really need a pick-me-up after a long day of work.

I am not a big fan of stimulants for competitive athletes. Stimulants often lead to dependence. I’ve seen many athletes who believe that they cannot compete without popping a few magic pills. Never put yourself in this position. There is no energy supplement that can make up for a lack of effort in the gym. The best energy supplement is hard work.

If you truly needed a stimulant, a cup of coffee will work as well as most energy drinks. For a less expensive option, you can purchase pure caffeine.

L-Tyrosine is another option to consider if you wish to avoid caffeine.

Ross, why aren't there any fat loss product listed?

I am not a big fan of fat loss supplements, as no supplement compares to exercise and proper nutrition. With that said, I know that many will continue to seek out fat loss supplements. For this reason, I have included one stimulant free option below

Controlled Labs SesaGlow will help improve fat metabolism and help to maintain lean muscle mass. In addition to being all natural, research indicates that SesaGlow may help support optimal liver and kidney health.

Ross, do I need to take each of these supplements?

No.

A supplement is just what the name suggests. It is intended to supplement your nutritional plan, not replace it. If you eat well, your need for supplementation will be minimal.

When considering supplementation, start by analyzing your diet. For example, if you eat fish several days a week, you may not need a fish oil supplement. Personally, I do not eat fish regularly, so I choose to supplement with a purified fish oil product. Conversely, I have never experienced any joint pains, so have no need for a joint support supplement.

Keep this in mind when considering any supplement, and never view the supplement as a free pass to neglect proper nutritional habits.