Essential Multivitamins And Minerals For BJJ Practitioners

Essential Multivitamins And Minerals For BJJ Practitioners

1. Role of Multivitamins And Minerals for BJJ

BJJ fighters have to work hard on their mats to a great extent to excel. Intense and strenuous training sessions and activities may lead to issues like fractures, injuries to muscles, and tendons, joint inflammation, and fatigue. A fighter is required to have a balanced diet along with a healthy lifestyle. However, vigorous workouts can cause nutritional gaps. It is ideal to use multivitamins and minerals to overcome nutritional gaps.

1.1. Performance Enhancement

The BJJ fighters are pushing themselves to the limits to reach their full potential. To get energy to perform well, folic acid, vitamin B12, vitamin B6, and B vitamins should be incorporated into daily use. It will help speed the functioning of metabolism reactions in the body to generate energy. High energy levels will enhance performance and increase attention and focus in training activities.

1.2. Repair and recovery

The workouts and training sessions can cause bruises, strains, and sprains. To completely recover and repair bones, muscles, and joints; vitamin C, vitamin D, zinc, and magnesium supplements should be used. 

1.3. Strengthening Immune System

Workouts can cause stretching to the body's immune system to a damaging degree, hindering the functioning of the immune system to fight against infections. In this regard, Vitamins A, vitamin C, vitamin D, vitamin E, zinc, and selenium are fruitful in strengthening the immune system functioning.

1.4. Hormonal balance

High-intensity workouts can affect the body's metabolism resulting in fatigue, constipation, and diarrhea. It affects women's hormonal balance by increasing the production of estrogen therefore causing irregular periods, weight gain, and fibroids. To reduce increased levels of estrogen; B vitamins, vitamin D, magnesium, and omega fatty acids are added to restore hormonal balance.

1.5. Stress Management

BJJ fighters have increased stress levels in combat fights which affects their performance on mats. Due to excessive stress, cortisol levels (stress hormone level) are disturbed causing damage to your health. To regulate stress hormone levels, vitamin B5, vitamin B6, zinc, and magnesium supplements intake is a must to ensure optimal performance. 

1.6. Antioxidation

Intense routines can lead BJJ fighters to excessive formation of free radicals damaging cells. Vitamin C, vitamin E, Selenium, and magnesium act as an antioxidant which aids in neutralizing the harmful effects of free radicals to protect damage at the cellular level and also prevents inflammation.

2. Important Vitamins and Minerals

One needs to consult a nutritionist or doctor to set the required supplement. Their recommendation is necessary for the intake of the right amount and quantity of supplements. Besides a healthy diet, these supplements are essential for the growth, development, and overall functioning of the body. 

2.1. Proteins

Daily training makes one exhausted leading to muscle injuries. Whey protein supplements improve athletic performance by repairing and strengthening body muscles, reducing inflammation, promoting recovery, and enhancing the body’s innate antioxidant defense. It has all nine essential amino acids helpful in the growth of muscle mass and prevents degeneration of cells.

2.2. Essential Amino Acids (EAA)

To function more effectively, a BJJ trainee needs to have supplements of essential amino acids. They are productive in tissue growth, energy production, and immune function. The use of these three essential amino acids; valine, leucine, and isoleucine has increased muscle growth, and reduced fatigue and muscle soreness.

2.3. Creatine

Creatine supplements improve high-intensity exercise performance and increase muscle mass. Martial arts practitioners use creatine supplements to gain muscles, reduce muscle cramps and fatigue, and build strength and endurance. It has proved to be the best fuel for training.

2.4. Vitamin A (Beta Carotene)

Creatine supplements improve high-intensity exercise performance and increase muscle mass. Martial arts practitioners use creatine supplements to gain muscles, reduce muscle cramps and fatigue, and build strength and endurance. It has proved to be the best fuel for training.

2.5. B - complex vitamins (Vitamin B1,B2,B3,B5,B6,B7,B9.B12,B13,B15,B17)

Vitamin B1 also known as thiamine, detoxifies the waste products from the blood. Its use is highly significant for fighters' recovery from strenuous workouts. This vitamin increases energy levels by reducing fatigue. Vitamin B2 (riboflavin) helps in giving energy to the body by decreasing fatigue and injury recovery. Vitamin B3 boosts energy and reduces anxiety, weaknesses, and headaches. Vitamin B5 helps to reduce stress and anxiety. Vitamin B6 helps in digestion and regulates hormones. It also regulates the production of estrogen in females. After exercises, lactic acid is produced in a large amount. So to remove its excess amount vitamin B7 is needed. Vitamin B9 is important for the formation of blood cells to heal from bruises.BJJ fighters should get adequate amounts of folate which is vitamin B9 to avoid the risk of head injury.

Vitamin B12 helps in the formation of red blood cells and regulates mood. Vitamin B13 prevents the access formation of lactic acid which reduces exhaustion and fatigue and also boosts endurance in athletic performances. It develops muscle mass and helps in the recovery of damaged muscles. For older fighters of BJJ, this vitamin aids in the regulation of a normal heartbeat. It protects the heart from severe stress and reduces the chances of cardiac diseases. The use of vitamin B15 is very coon among martial artists as it improves exercise endurance. It reduces the access formation of lactic acid in muscles and balances the sugar level and blood pressure of the body. It also improves mental health, strengthens the immune system, and detoxifies the body. Vitamin B17 boosts the functioning of the immune system and lowers the blood pressure. 

2.6. Vitamin C (Ascorbic Acid)

Vitamin C or ascorbic acid controls infections and heals wounds. Exercise results in the formation of free radicals, these chemicals in large amounts can cause damage to cells and genes. Vitamin C serves as an antioxidant; an agent which neutralizes harmful free radicals. In addition, it produces collagen which is a thread-like structure helpful to connect with other other tissues and make tissues strong and able to withstand stretching. It also helps in the activation of white blood cells to protect the body by fighting against various harmful bacteria, viruses, fungi, and toxins. Vitamin C helps in endurance and reduces inflammation caused by vigorous exercise.

2.7. Vitamin D (Calciferol)

Vitamin D is good for bone health and avoids fractures. It also improves the functioning of the immune system by controlling infections and reducing inflammation. It also helps to overcome issues related to muscle weakness, pain, and fatigue during training sessions.

2.8. Vitamin E

It is very important to have vitamin E supplements to reduce scars caused by wounds. It helps BJJ fighters overcome leg cramps during training sessions.

2.9. Vitamin k

Fighters require vitamin K for the formation of new bones. Its adequate amount promotes bone growth and reduces the chances of fractures and bruises.

2.10. Accessory Vitamins (F, P, U, and S)

Vitamin F plays a vital role in the overall well-being of a martial artist. Vitamin F includes essential fatty acids (omega-3 fatty acids and omega-6 fatty acids) which improve cognitive and nervous system health. The martial artists require a sufficient amount of Vitamin P to improve blood flow in the body eventually improving cognitive health. It acts as an antioxidant and protects the body from toxins. Vitamins U and S aid in the healing of wounds and reduce cholesterol levels.

2.11. Choline

Its use helps to increase energy which lasts longer and improves focus and attention at training sessions. It also helps in cellular growth and boosts fat metabolism.

2.12. Inositol

Inositol plays a pivotal role in brain health and cell regeneration. It also lowers cholesterol levels and provides calm sensations to overcome stressful situations. 

2.13. Para-aminobenzoic acid

Its use in prescribed amounts reduces the healing time of the cells.

Multivitamins Recommended daily intake
Protein 20 to 30 grams
Essential Amino Acids (EAA) 5 to 15 grams
Creatine 3 to 5 grams
Vitamin A 5,000 IU or 1,500 mcg RE as mixed retinol
B vitamins
Vitamin B1 (Thiamin) 10 to 50 mg
Vitamin B2 (Riboflavin) 10 mg (excess is removed via urine, which may take on a bright yellow/green tint
Vitamin B3 (Niacin, Nicotinic Acid, Niacinamide) 50 mg
Vitamin B5 (Pantothenic Acid) 25 to 50 mg
Vitamin B6 (Pyridoxine) 10 to 15 mg
Vitamin B7 (Biotin) 100 to 200 mg
Vitamin B9 (Folic acid, folate) 0.5 to 1 mg
Vitamin B12 (Cyanocobalamin) 10 to 20 mcg
Vitamin B13 (Orotic Acid) Undetermined
Vitamin B15 (Pangamic Acid) 50 to100 mg twice each day
Vitamin B17 (Laetrile, Amygdalin) 550 mg
Vitamin C (Ascorbic Acid) 600 to 1,200 mg in 250 mg doses 4 hours apart
 Vitamin D (Calciferol) 50 mcg
 Vitamin E 1000 mg
 Vitamin k 100 to 300 mcg
Accessory vitamins
Vitamin F (omega- 3 Fatty Acids) 1.1 to 1.6 g
Vitamin P (Bioflavonoids) 50 to 60 mg
Vitamin U and S (Methylmethionine) 1.5 g for 8 weeks
 Choline 500 mg
 Inositol 500 mg
 Para aminobenzoic acid (PABA) 50 to 500 mg

*Note: Seek a Doctor's advice before taking vitamin and mineral supplements.

2.14. Minerals (macro and micro)

Calcium strengthens the bones and teeth. It also regulates muscle and nervous system functioning. Phosphorus is an important nutrient for bone growth. Sodium and chloride work together to maintain fluid balance and regulate blood pressure.

Magnesium helps in bone growth and enhances muscle functioning. Iron is an essential element for producing energy. Zinc strengthens the immune system, and heals wounds. Selenium boosts immunity and acts as an antioxidant. Potassium resists muscle contraction, maintaining a healthy heartbeat in athletes

Minerals Recommended daily Intake
Calcium 1200 to 1300 mg
Phosphorous 700 to 1250 mg
Sodium 1.2 to 1.5 g
Chloride  1.8 to 2.3 g
Magnesium  240 to 420 mcg
Iron 8 to 11 mg
Zinc 8 to 11 mg
Iodine  120 to 150 mg
Selenium 40 to 55 mcg
Potassium 4.5 to 4.7 g

3. Frequently Asked Question

3.1. How can fighters choose the right multivitamins?

It is advised to seek help from doctors and physicians to know the nutritional deficiencies and the prescribed required amount of supplementation dosage for daily intake.

3.2. Which supplements provide the most energy in training?

The B vitamins provide the most energy to excel on mats. All eight B vitamins play a crucial role in the boosting of metabolism and hence providing extra stamina and strength to athletes.

3.3. Which supplements are best to overcome stress and anxiety?

Vitamin B complex, vitamin D, vitamin C, omega-3, and magnesium release stress and give relief.

3.4. Which creatine supplement is most effective?

Creatine Monohydrate is one of the safest, scientifically supported, effective, and readily available in the market.

3.5. Is BCCA (branched-chain amino acids) supplement a waste of money?

If proteins like dairy products are taken in enough amounts including whey protein then yes BCCA has no additional effects.

3.6. Is caffeine good for athletes?

Moderate amounts of caffeine have proved to be very effective in athletes' daily performance as it increases stamina and focus during training.

3.7. Is turmeric supplement effective?

Turmeric or curcumin supplement is very effective for athletes to recover from joint pains and stiffness.

4. Conclusion

Besides a healthy nutritious diet, high-quality multivitamins, and minerals supplementation are a plus to BJJ performance and overall health. It is advised to get prescribed supplements under the supervision of healthcare providers or professional doctors to avoid any risk to the health. The athletic body enriched with combating supplements elevates performance.

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