ff supplement guide

7/22/2019 Ff Supplement Guide

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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.



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.

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkflexmmaworkouts.com1



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


cFUNK’SFAVOURITE

cFUNK’SFAVOURITE

cFUNK’SFAVOURITE



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.




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.






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.




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






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.







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

http://funkroberts.getprograde.com/multi-vitamin-for-men.html







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






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






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.


http://www.supplementsource.ca/All_American_EFX_Kre_Alkalyn_p/efx%20kre%20alkalyn%20120%20cap.htm







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.


TO TAKEYOUR SUPPLEMENTSWHEN



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.


TO TAKEYOUR SUPPLEMENTSWHEN



SUPPLEMENT LIST

ESSENTIALS

Protein Powder – BioTrusthttp://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb

Prograde Workout


Prograde EFA Icon®


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


RESULT ENHANCERS

Kre-Alkalyn – Silver Bullet


L-Glutamine:

http://www.supplementsource.ca/Allmax_Glutamine_p/allmax%20glutamine%20

1000g.htm






















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

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // wwwfunkflexmmaworkouts com15

http://funkroberts.getprograde.com/

http://www.supplementsource.ca/

http://www.supplementsource.ca/

http://funkroberts.getprograde.com/

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