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MEDICAL DISCLAIMER
This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition to
control metabolic disorders and disease is a very complicated science,
and is not the purpose of this guide. The purpose of this guide is to
help healthy people gain strength and lose weight by educating them in
proper exercises, weight training and nutrition while using the Funk-Flex
Elite Strength and Conditioning for MMA and Combat Athletes.
No health claims are made for this guide. The nutrition and exercise
guide will not help cure, heal, or correct any illness, metabolic disorder,
or medical condition. The author is not a medical doctor, registered di-
etician, or clinical nutritionist; the author is a fitness and nutrition con-
sultant. If you have diabetes, chronic hypertension, high blood cholester-
ol, cardiovascular disease, or any other medical condition or metabolic
disorder requiring special nutritional considerations, we suggest you
consult a health care professional with a clinical nutrition background
(MD, RD) for your special nutrition program.
If you have been sedentary and are unaccustomed to vigorous exercise,
you should NOT do this program and obtain your physician’s clear-
ance before beginning any exercise program. The author and publisher
shall have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual. The user
assumes all risk for any injury, loss or damage caused or alleged to be
caused, directly or indirectly by using any information described herein.
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Elite Supplements for Combat AthletesCombat Athletes require supplements to feed their muscles, as MMA is one of the most
demanding sports on the body. Training itself can be intense and physically taxing on
the body and mind. It is extremely important for you to keep your body nourished, injury
free and healthy for peak training, recovery and performance. Using supplements is an
effective way to help with optimal performance and recovery.
A body deficient of essential vitamins and minerals cannot function correctly much
less perform optimally and gain strength and recover through an intense MMA training
program. We generally do not get enough proper nutrients in our bodies through a
regular nutrition plan and using the right supplements can make a significant difference.
According to an article in the journal Nutrition Reviews, “A heavy schedule of training
and competition can lead to immune impairment in athletes, and this is associated with
an increased susceptibility to infections, particularly upper respiratory tract infections
(URTI).” 1 In other words, if you don’t have a diet complete with the nutrients you need,
your intense training could actually be weakening your body rather than strengthening it.
In the quest to reach your final goal, diet supplementation is the last element you need
to add to your regimen. There are the Good, the Bad and the Ugly in the world of
supplements. Although they make it much easier to get the necessary nutrients to build
muscle and can even give you an advantage enhancing your training, you must take theright supplements and combine them with a good clean diet.
It’s important you be very aware of the supplement companies that are out there.
They are very good at marketing this crap to you and because these vendors are not
regulated, they are never forced to deliver what they say they will.
Bottom Line is that after years of experimenting with, researching and making mistakes
on the way, we have found the Elite Supplements for MMA, Martial Arts and Combat
Athletes to help ensure optimal performance, recovery and muscle endurance. The
supplements listed in the chart below are strong suggestions but are not absolutely
necessary for your success. The choice to use them or not is totally up to you but atleast now you’ll know that Flex and I endorse their use. 2
1 Nutrition Reviews 64.3 (2006).
2 Please consult your physician before taking any supplements.
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ELITE SUPPLEMENTS FOR COMBAT ATHLETES
1POST WORKOUT POWDER
Prograde Workout
2PROTEIN POWDER
Bio Trust
3OMEGA 3 FISH OIL
EFA (Essential Fatty Acids)
4MULTI VITAMINS
VGF Prograde
5BCAA
Prograde
6L-GLUTAMINE
All Max
7KRE-ALKALYN CREATINE
Silver Bullet
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cFUNK’SFAVOURITE
cFUNK’SFAVOURITE
cFUNK’SFAVOURITE
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SUPPLEMENTS EXPLAINED
As you strive for success, supplementation is the last element you need to add
to your training regime. Supplements can be used to help maximize your results
and overall health. You only need the most basic, fundamental supplements to beextremely successful with any fat loss program. We call them the Elite Supplements
for MMA and Combat Athletes.
What are supplements? According to the FDA dietary supplements are defined as
vitamins, minerals, herbs or other botanical (except tobacco), amino acids, protein
powders, antioxidants, any dietary substance for use by man to supplement the diet
by increasing the total dietary intake and a concentration, metabolite, constituent,
extract or combination of any of the above listed ingredients.
Supplements might help you build muscle, lose fat and improve your performance
and health by making up for deficiencies. This has basically been what mostdieticians, nutritionist; doctors have viewed supplements as – a means of protecting
your body against vitamin and mineral deficiencies.
I get asked all the time “Do I have to use supplements for my MMA or Martial Arts
Training?” My answer to that question is that you do not. However, we train at
such high intensity many times throughout the week so supplements should be
taken. I am not really a big supplement guy, but I do believe that there are certain
supplements that can enhance the results you get, but by no means should they be
a replacement for a proper workout and diet program.
Supplements to me are just that, things to supplement your nutrition; to help fill inthe voids that you may not get from your diet and nutrition or what you may lack
through natural deficiencies. For example, many people that suffer from anxiety and
depression often have a vitamin D and vitamin B12 deficiency. This can be because
of nutrition, general health, genetics, climate, etc. It’s not their fault; it just is what
it is. Any doctor will tell you that anyone living in a climate with an elongated,
harsher cold winter like you would find in most parts of Canada, the northern parts
of the United States and Nordic Scandinavian countries should be taking vitamin D
supplements in the winter months to keep their spirits up. It’s the sunshine vitamin
and our bodies cannot naturally produce it. Is this making sense to you now?
Remember though, in order for supplements to work properly, you must have the
good foundation in place first. Once this is there, thenyou’re creating an unbeatable combination by adding the
right supplements into the mix.
Please note, everything you read in this e-Book is
considered recommendation only, not prescription. I
only recommend supplements that I truly believe in
and personally use.
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POST WORKOUT DRINK
Without question, the most important meal of the day for
ANY athlete (MMA, Combat or someone looking to BurnFat while building lean muscle) will be the “Post Training
Meal”. After your training or workout session your body is in
catabolism 3 and starving for the carbohydrates and protein
that it needs to recover and repair. A post workout drink
should be taken right after your training session. This drink
will start the recovery process quicker and keeps your fat
burning metabolism going.
I like this meal to be a shake (liquid form) if possible, taken
immediately following the end of the workout. The best way
for you to digest post workout nutrition is through liquid asit absorbs quickly and gives the body the nutrients that it
needs immediately.
Now when I say shake, I do not mean Protein Shake. Don’t get me wrong protein is
important at the post workout meal, but you cannot forget about the carbohydrates.
The Carbs should be at least 3 to 1 ratio of carbs to protein in our post-training shake (5
to 1 is better). Therefore, if the shake has 20g of protein, then you should have 60-100
grams of carbs, depending primarily on your gender.
My suggestion is for you to use Prograde Post Workout Powder as it is specifically
designed for this purpose. Simple Carbs and Whey protein are great choices. The solepurpose of this formula was geared to athletes and those looking to burn fat and build
lean muscle.
Prograde Workout
http://funkroberts.getprograde.com/pre-and-post-workout-drink.html
3 The metabolic breakdown of complex molecules into simpler ones, often resulting in a release of
energy.
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PROTEIN POWDER
Found throughout your muscles, bones, skin and tissues, proteins create the enzymes
required for the necessary chemical reactions that occur throughout your body.
Amino acids provide the raw material for building proteins that are directed by
instruction from your genes, forming different lengths of chains. However, unlike
carbohydrates and fats, amino acids are not stored in the body, therefore, requiring you
to constantly replenish their supply in order to make new protein.
The FunkMMA Elite Nutrition Plan For Combat Athletes ensures that you get enough
protein, but with training schedules, work and/or school family sometimes you may not
be able to make a meal, so having a protein shake, smoothie or adding it to your meals is
ideal. 4
Protein is a vital part of any healthy meal plan, as its main responsibility is to build and
repair the tissues in the body. Proteins that come from plants (like legumes for example)
contain fiber, while animal proteins (meat, fish, poultry, and seafood), contain fat -- both
of which cause a slowdown of the digestion of these proteins.
Why is protein important?
Protein is needed for muscle growth and repair. Regular physical training tends to reduce
muscle protein breakdown and protein loss from the body. When muscle glycogen stores
are low due to inadequate calorie and carbohydrate intake, protein is used for energy
rather than for muscle growth and repair and therefore may contribute as much as 10% of
the energy needed for training. This is why it is so very important to maintain adequate
carbohydrate intake as it will allow protein to be used efficiently. Protein is critical for
recovery as well.
Proteins are ranked by the BV Scale (Biological Value), which is calculated based on
efficiency, i.e., how well the body can utilize and absorb a protein along with how fast it
can be digested. You can see from the BV calculation how complete your protein is.
Source Biological Value
Whey 104
Egg 104
Cow’s Milk 91
Beef 80
Casein 77
Soy 74
4 This nutrition plan is not suitable for individuals with Phenylketonuria (PKU). Please consult your
metabolic dietitian, nutritionist and/or doctor. Donations can be made at this website by the way. I
have a personal interest as I know two people with this rare genetic disorder.
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It’s important to know this as it will help you determine what type of protein shakes you should
have and at when you should have them. Whey is the fastest while cow’s milk and egg are the
slowest from an absorption perspective.
Remember, after a workout the body is in a state of catabolism so it will need nutrients fast,
something that will absorb quickly. For this reason, whey protein is best after a workout.
At bedtime on the other hand you will need a sustained release while you sleep. This is the best
time to have egg protein.
One major problem is that having to purchase different Protein
Powders every month can get rather expensive. I personally
use BioTrust for this reason as it contains 4 blends of protein,
and is time released.
With a unique blend of exotic proteins (25% Undenatured
Whey Protein Isolate, 25% Ultrafiltered Micellar Casein, 25%
Milk Protein Concentrate, and 25% Whey Protein Concentrate),
BioTrust Low Carb provides a true time-released stream of
protein that offers multiple benefits to your body.
Let’s take a look at another protein. Casein is a slow-digesting
protein taking three to five hours to digest. A recent study by
researchers at the University of Texas Medical Branch revealed
that a blend of proteins, including casein and whey, was
superior to whey alone for both muscle building and recovery,
specifically helping to prolong your body’s anabolic window
(the amount of time muscle building occurs after exercise).
Protein Powder – BioTrust
http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb
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OMEGA-3 – EFA (ESSENTIAL FATTY ACID)
Eating clean is great, but having enough fish oil in your diet is tough to do on a daily basis. The
body can’t naturally create Omega-3 so you have to get it through food and supplements. Fish oilis the best source.
Omega-3 Fish Oil has a plethora of benefits.
Omega-3 fatty acids are amazing for managing inflammation and
expediting your recovery between training sessions, the latter being a
key concern for fighters and athletes. Fish Oils trigger a thermogenic
response, which will allow you to burn more fat. It can also increase
testosterone and is great for muscle growth through its ability to
increase insulin sensitivity. It can cleanse your arteries; help improve
cardio studies have shown to be a mood enhancer. Omega-3 havefurther demonstrated the ability to decrease the risk of developing
heart disease and cancer, decrease blood pressure, improve liver
and kidney function, reduce joint pain, improve vision, improve
diabetic conditions, decrease occurrences and intensities of migraine
headaches, increase circulating levels of leptin, reduce stress, and
increase metabolic rate.
With so many benefits, this supplement is in the must use right away
category, especially for those of you that do not get enough through
nutrition (if you don’t eat fish regularly). As long as you don’t have an allergy or adverse reaction,
EVERYONE should be taking Omerga-3; MMA athlete or not. If you are not using fish oil, make it apoint to start supplementing with it right away.
Prograde EFA Icon®
http://funkroberts.getprograde.com/essential-fatty-acid.html
5 Leptin is a 16 kDa protein hormone that plays a key role in regulating energy intake and energy
expenditure, including appetite and metabolism.
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MULTIVITAMINS
Multivitamins are such an important supplement for Combat Athletes. With all the stress and
vigorous activities we put our bodies through, multivitamins will support recovery and to help fightoff sickness as your body may get run down.
Even with the Elite Meal Plan it doesn’t hurt to be extra cautious and add Multivitamins to your
nutrition.
Vitamins are essential for everyone. Vitamins are organic food products and are not made by
the body. There are about 20 vitamins that are present in different amounts in foods and each is
essential for overall good health. Minerals are contained in all of our bodily tissues and fluids and
are also vital for good health.
All bodily functions require minerals, as do nerve cells,blood, bones and muscles. Multivitamins make it easier for
the body to transfer nutrients to the body, especially when
cutting weight for a fight, so your body doesn’t use muscle
for nutrients.
Personally I use Prograde VGF multivitamins for Men. You
can also opt for one that is specifically tailored for athlete.
PROGRADE VGF for Male Athleteshttp://funkroberts.getprograde.com/multi-vitamin-for-men.html
PROGRADE VGF for Female Athletes
http://funkroberts.getprograde.com/multi-vitamin-for-women.html
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BRANCHED-CHAIN AMINO ACIDS
Branched Chain Amino Acids or BCAAs are essential nutrients that thebody obtains from proteins; they include leucine, isoleucine, and valine.
BCAAs are the most anabolic amino acids available and make up almost
1/3 of muscle protein. Like the other essential amino acids, your body can’t
synthesize them. They must come from your diet. “Branched-chain” refers
to the chemical structure of the amino acids themselves. Some people use
branched-chain amino acids to prevent fatigue and improve concentration.
Athletes use branched-chain amino acids to improve exercise performance
and reduce protein and muscle breakdown during intense exercise.
Generally speaking, the two greatest benefits BCAAs offer to MMA fighters are:
• The ability to enhance both physical and mental recovery thereby allowing a fighter to
workout harder for longer periods of time without risking additional injury.
• The ability to maintain muscle mass during extreme caloric reductions such as cutting.
Thus a fighter doesn’t have to sacrifice muscle mass and strength for weight loss.
BCAA sports supplements help rebuild muscles after intense exercise and stress. During your
intense training, you will burn up fat and stored carbohydrates as fuel; our bodies will next turn to
protein as fuel. When this happens our muscles will use up the BCAA which will cause our bodiesto transition into a catabolic state. This scenario will lead to over training and possible injury.
BCAA supplements should be taken both before and after workouts. Personally, I take 5g of
Prograde BCAAs before my workout and another 5g after.
PROGRADE Branched Chain Amino Acids
http://funkroberts.getprograde.com/branched-chain-amino-acids.html
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L - GLUTAMINE
L-Glutamine is an essential amino acid that provides energy and is
essential for the cell renewal. High intensity training can cause a dropin glutamine levels, so a moderate supplement of glutamine for combat
athletes can be helpful.
Glutamine is also linked to improved recovery and immune response
when training. Combat and Martial Arts training is very taxing on the
body and with the change in intensity, your body’s immune system may
weaken. Glutamine will help you to stave off sickness. Take these in the
morning and before bedtime. The last thing you want is to be sitting
on the shelf not being able to train because you are sick or too weak.
I use L-Glutamine from All Max Nutrition.
L-Glutamine:
http://www.supplementsource.ca/Allmax_Glutamine_p/allmax%20glutamine%201000g.htm
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KRE-ALKALYN CREATINE
Kre-Alkalyn is the jacked up, patented form of creatine without the side effects. One major side
effect of creatine is bloating. Kre-Alkalyn does not produce bloating and it transfers to the muscles
much quicker than creatine. It is PH buffered and formulated with a higher PH than other forms ofcreatine. PH buffering allows for fast and safe performance without all the common side effects of
regular creatine.
Kre-Alkalyn ensures you muscles get the quick energy
needed in the later rounds of a fight or in your training
session. Additionally, it supports training performance,
muscular endurance and recovery. Kre-Alkalyn produces
less waste products when digested and is absorbed
better by muscle tissue.
Bonus, you can take a smaller amount of Kre-Alkalyn perserving with the same results as other forms of creatine.
That will save you money.
My Kre-Alkalyn product of choice is Silver Bullet.
SILVER BULLET
http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/silver%20bullet.htm
EFX Kre-Alkalyn
http://www.supplementsource.ca/All_American_EFX_Kre_Alkalyn_p/efx%20kre%20
alkalyn%20120%20cap.htm
TRANSPARENCY
NOTE: I pride myself on being completely transparent. If you decide that you would love to
experience the benefits of BioTrust or Prograde Nutrition products also, and you make the wise
investment by clicking through the BioTrust and/or Prograde Nutrition links in this book or on the
website, I will earn a commission, It’s important to note that I was recommending BioTrust and
Prograde to my friends, family, and customers for a year before I became an affiliate.
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WHEN YOU WORKOUT IN THE MORNING
PRE WORKOUT
Drink protein shake/smoothie PROTEIN in water with an appleTake Serving of BCAA
Kre-Alkalyn (optional)
POST WORKOUT
Take two (2) scoops of Prograde Post Workout drink
L-Glutamine
BCAA
MEAL #1Take one (1) serving of Multi-vitamin with meal
Take one (1) serving of Omega 3 – Fish oil
AFTERNOON SNACK
Omega 3 Fish Oil
BEFORE BED
Drink protein shake/smoothie PROTEIN
DISCLAIMER NOTE:These are just suggested times to take my favourite
supplements. Please refer to product instruction for the best advice.
You can also use protein powder more than suggested above. Please
consult your physician before taking any supplements.
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TO TAKEYOUR SUPPLEMENTSWHEN
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WHEN YOU WORKOUT IN THE EVENING
MEAL #1
One serving of oatmeal with Whey Protein and fruitTake one (1) serving of a Multivitamin.
Take one (1) serving of Omega 3 – Fish oil
PRE-WORKOUT
Drink protein shake/smoothie PROTEIN in water with an apple
BCAA
Kre-Alkalyn (optional)
POST WORKOUTTake two (2) scoops of Prograde Post Workout drink and one
serving Glutamine
BCAA
L-Glutamine
BEFORE BED
Drink protein shake/smoothie Bio Trust PROTEIN
DISCLAIMER NOTE: These are just suggested times to take my
favourite supplements. Please refer to product instruction for the best
advice. You can also use protein powder more than suggested above.
Please consult your physician before taking any supplements.
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TO TAKEYOUR SUPPLEMENTSWHEN
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SUPPLEMENT LIST
ESSENTIALS
Protein Powder – BioTrusthttp://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb
Prograde Workout
http://funkroberts.getprograde.com/pre-and-post-workout-drink.html
Prograde EFA Icon®
http://funkroberts.getprograde.com/essential-fatty-acid.html
HEALTH BOOSTERS
PROGRADE VGF - Multivitamins
Women: http://funkroberts.getprograde.com/multi-vitamin-for-women.html
Men: http://funkroberts.getprograde.com/multi-vitamin-for-men.html
PROGRADE Branched Chain Amino Acids
http://funkroberts.getprograde.com/branched-chain-amino-acids.html
RESULT ENHANCERS
Kre-Alkalyn – Silver Bullet
http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/silver%20bullet.htm
L-Glutamine:
http://www.supplementsource.ca/Allmax_Glutamine_p/allmax%20glutamine%20
1000g.htm
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SUPPLEMENT SHOPPING LIST
Print and use this sheet to help purchase my suggested supplements at your local
store. You can also order supplements online from:
Prograde Nutrition - http://funkroberts.getprograde.com (Canada, US, International)
Supplement Source - www.supplementsource.ca (Canada only)
THE ESSENTIALS
Whey Protein
Post Workout - at least 2-1 carbs to protein
Omega 3 Oil - (EFA) Essential Fatty Acid
HEALTH BOOSTERS
Multi-Vitamins
BCAA
RESULTS ENHANCERS
Kre-Alkalyn/Creatine
Glutamine
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