Shall I take supplements for Martial Arts?
When training in martial arts, your body endures intense physical exertion—sparring, striking, kicking, and grappling all require energy, endurance, and strength. So, it’s natural to wonder: “Should I take supplements to boost my performance?”
At Phoenix Martial Arts, we always say: nutrition comes first. But there’s no denying that certain supplements can enhance your training, support recovery, and fill nutritional gaps. So, do you need them? And if so, which ones are worth your time and money?
Let’s break it down to help you make an informed choice on whether supplements belong in your martial arts toolkit.
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Do You Really Need Supplements for Martial Arts?
The short answer? Maybe, but not always.
If you have a well-balanced diet filled with lean proteins, complex carbs, healthy fats, vitamins, and minerals, you might not need any supplements at all.
However, martial artists often burn through calories, sweat out vital nutrients, and put their bodies under constant pressure. In these situations, the right supplements can support performance, energy, and recovery, especially when you’re training several times per week.
But before you run to the store and stock up on everything labelled “fitness,” let’s go through which supplements help martial artists and which ones you can skip!
Best Supplements for Martial Arts Performance
If you decide to use supplements, focus on those that are science-backed and genuinely helpful for martial arts performance.
1. Protein Powder – Build and Repair Muscles
Why it helps: Protein is crucial for muscle recovery and strength. If you struggle to get enough protein from food, a high-quality protein shake can help you build lean muscle and recover faster.
Best types:
- Whey protein – Fast-digesting and great after training
- Plant-based protein – Good for those with dairy intolerance
How to use it:
Take 1 scoop (20-30g of protein) after training to speed up recovery. Check out our guide on Best Pre-Workout Snacks for Martial Arts
2. Creatine – Boost Strength and Power
Why it helps: Creatine is one of the most researched and effective supplements for increasing explosive power, endurance, and muscle strength, key for martial arts!
Benefits:
- Increases ATP (energy) production for longer, stronger workouts
- Improves muscle endurance, helping you push harder in training
- Enhances recovery between rounds of sparring or high-intensity drills
How to use it:
Take 3-5g per day, preferably after training with a meal.
3. Omega-3 Fish Oil – Keep Joints Healthy
Why it helps: Martial arts stress your joints, especially knees, elbows, and shoulders. Omega-3s reduce inflammation and support mobility, which is especially useful if you’re experiencing discomfort or want to avoid long-term wear and tear. For more on this, check out our guide on how martial arts keeps your joints healthy and pain-free.
Benefits:
- Reduces joint pain and stiffness
- Speeds up recovery from injuries
- Supports brain function and focus
How to use it:
Take 1-2g of high-quality fish oil daily with meals.
4. Electrolytes – Stay Hydrated and Energised
Why it helps: Sweating during intense training can drain your electrolytes, leading to dehydration, cramps, and fatigue. Replenishing them helps keep your energy and performance high.
Best sources:
- Coconut water
- Low-sugar sports drinks
- Electrolyte tablets
How to use it:
Drink electrolytes before, during, or after training, especially if sweating a lot.
5. BCAAs – Reduce Muscle Fatigue
Why it helps: Branched-chain amino acids (BCAAs) help prevent muscle breakdown, reduce soreness, and improve endurance.
Best for:
- Those who train multiple times per week
- Reducing muscle soreness after intense workouts
How to use it:
Mix 5-10g in water and sip during or after training.
Supplements You Can Skip
Not all supplements deliver real benefits. Some are simply marketing fluff.
Fat Burners – Most are just caffeine with little real fat-burning effects. If you’re serious about cutting weight the right way, take a look at our guide on foods to avoid when you want to lose weight.
Pre-Workout Drinks – Many contain artificial additives. Try a black coffee or a banana instead.
Testosterone Boosters – Unless medically needed, these rarely work and can have unwanted side effects.
Natural Alternatives to Supplements
If you prefer getting nutrients from food, here are natural alternatives to the supplements mentioned above:
Protein Powder Alternative: Lean meats, fish, eggs, beans, and Greek yoghurt
Creatine Alternative: Red meat and fish (though you’d need a lot to match supplement levels)
Omega-3 Alternative: Salmon, flaxseeds, chia seeds
Electrolyte Alternative: Bananas, coconut water, leafy greens
BCAAs Alternative: Chicken, fish, eggs, and dairy
For a more detailed breakdown, check out our blog on the best food to supplement your martial arts training.
Final Verdict: Should You Take Supplements for Martial Arts?
The best approach is to prioritise a balanced diet first. Supplements should only be used to fill in the gaps where needed.
- If you’re eating well, training consistently, and recovering properly, you might not need supplements at all.
- However, if you struggle with recovery, fatigue, or joint pain, the right supplements can help you train harder and feel better.
Remember, supplements are just tools, not shortcuts. They’re most effective when combined with a balanced diet, structured training, and plenty of rest. If you’re looking to build a solid foundation, don’t miss our advice on nutrition and diet tips for martial artists.
Ready to Train Smarter and Get Stronger?
At Phoenix Martial Arts, we focus on building strength, endurance, and resilience—whether you take supplements or not!
👊 Want to improve your fitness, confidence, and martial arts skills?
🔥 Join us today and take your training to the next level!
📅 Book a class now! Your journey to a stronger, healthier you starts here!
