Protocol · Sports Performance
Martial Arts Performance Enhancement Protocol
Creatine and Caffeine are the core of this stack, with 7 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Martial Arts Performance Enhancement.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
9 supplements · 1 graded
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine | Amount listed: 3–5 g daily (loading optional: 20 g/day for 5–7 days) | Enhances power output, explosive strikes, and high-intensity performance
| Grade C for Blood glucose1 study · 10 people | ||
| Caffeine | Amount listed: 3–6 mg/kg body weight 30–60 minutes before training/competition | Improves reaction time, alertness, and power output - critical for sparring and competition | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3–6 g daily for 4+ weeks | Increases muscle carnosine; buffers lactic acid during intense exchanges and grappling | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA+DHA daily | Supports joint health, reduces inflammation from training, and may improve reaction time | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (target 40–60 ng/mL) | Supports muscle function, bone strength, and injury prevention | Not graded yet | ||
| Protein (Whey) | Amount listed: 20–40 g post-training; total protein 1.6–2.2 g/kg/day | Supports muscle repair, recovery, and strength development | Not graded yet | ||
| Tart Cherry Extract | Amount listed: 500 mg extract or 8–12oz juice twice daily around training | Reduces muscle soreness and supports recovery between training sessions | Not graded yet | ||
| Magnesium | Amount listed: 300–400 mg daily (glycinate or threonate) | Supports muscle function, may prevent cramps, and aids sleep/recovery | Not graded yet | ||
| Collagen | Amount listed: 10–15 g collagen peptides daily | Supports joint and connective tissue health - important for joint-intensive martial arts | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
- Grade C
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How this protocol works
In plain language
Martial arts (MMA, boxing, BJJ, Muay Thai, karate, taekwondo, judo, wrestling) require a unique combination of explosive power (strikes, throws), muscular endurance (grappling, clinch work), quick reaction time, and rapid recovery between training sessions. Competition often requires weight cutting and performing at peak for short, intense bouts. Training demands are high, with repetitive joint stress and frequent contact.
NOTE: The foundation of martial arts performance is skilled coaching, consistent practice, proper nutrition, adequate hydration, and sufficient recovery. Supplements provide marginal improvements on top of a solid base. Weight cutting should be done safely under professional guidance - severe dehydration is dangerous. For tested competitions (WADA-governed events, UFC, etc.), ensure all supplements are third-party tested (NSF Certified for Sport or Informed Sport) to avoid inadvertent doping violations.
Creatine* is the most well-researched supplement for combat sports. It enhances the phosphocreatine system for explosive power - crucial for strikes, takedowns, and quick movements. It's safe and legal in all competitions.
Caffeine* improves reaction time (critical in fighting), alertness, and power output. Strategic use before competition enhances performance. Avoid late use if it affects sleep.
Beta-Alanine* increases muscle carnosine, which buffers lactic acid. This helps maintain power during extended exchanges and grappling.
Omega-3 Fatty Acids* support joint health (heavily stressed in martial arts) and may improve reaction time.
Vitamin D* supports muscle function and injury prevention.
Protein* is essential for muscle repair from the physical demands of training.
Tart Cherry* reduces muscle soreness and supports recovery.
Magnesium* supports muscle function and sleep quality.
Collagen* supports joints and connective tissues under constant stress.
Expected timeline: Creatine loading: 1 week; maintenance ongoing. Caffeine: acute effects same day. Beta-alanine: 4+ weeks to load. Other supplements build benefits over weeks of consistent use.