Whether you are looking to build muscle mass, improve athletic performance, or take advantage of creatine's other potential benefits, you must first choose the right product and orient yourself in the densely saturated market.
I've compiled a list of several excellent creatine supplements for women, each targeting a specific need or budget.
Pros
Cons
Price per serving:
===>Check Latest Lift Big Eat Big Creatine Deals<===
Creatine is simple and effective in its pure form, so I usually choose a product with the highest purity and no added substances. Based on this simple premise, Lift Big Eat Big creatine is one of my favorite products on the market.
I learned not to believe hollow marketing promises and instead seek proof. In the case of LBEB creatine, this is the Certificate of Analysis, which validates the product's purity and lack of irrelevant additions.
The Lift Big Eat Big uses Creapure®, which is recognized as the finest brand because of its high quality and 99.9% purity level [1][2].
If you buy cheap creatine from sites like Amazon, you can get something that isn't as clean or contains undesired components.
Only a few brands, including LBEB, will present their report cards. For example, only 8% of creatine pills on Amazon have been tested [3].
This supplement contains only high-quality ingredient that can improve muscle size, strength, and endurance. The effects on women may even extend to better mood and cognition.
The product offers excellent value for money. A tub of 50 servings costs $39.99, or 80 cents for each dose.
If you order three containers at once, you'll pay $99 for 150 scoops, or 66 cents per serving. Free shipping is available in the United States, making the price even more competitive.
Few are better than Lift Big, Eat Big if you are seeking a no-nonsense, high-quality creatine monohydrate to increase your workout efforts.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Nutricost Creatine Deals<===
Nutricost produces one of the best-value creatines on the market, making it the best budget creatine many ladies choose.
This product is manufactured in an NSF-certified facility and is third-party tested. Despite having fewer certificates than others, it nonetheless provides high-quality creatine.
In addition to the basic unflavored option, you can choose two flavors I've tried and enjoyed.
Another advantage of Nutricost creatine is it comes in larger tubs containing 77, 100, or even 200 doses, allowing you to stock up for months.
The price definitely steals the show, at $0.35 per serving for the flavored variety and $0.18 for an unflavored 200-serve container.
Only a few companies can match this pricing, so if you are on a tight budget but want to benefit from creatine, Nutricost is likely your best option.
===>Check Latest Nutricost Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Legion Recharge Creatine Deals<===
Legion Recharge, as the name implies, is an outstanding creatine supplement with additional components for post-workout use. It meets the most crucial criteria, which is to contain 5 grams of creatine monohydrate per serving.
L-carnitine and L-tartrate are the two extra substances that turn this into a post-workout supplement.
Many women use L-carnitine for its supposed fat-burning properties. While this effect is not established, its proven effects include reduced muscle soreness and improved recovery, which make it a great addition to creatine to boost gym efforts [4].
Legion Recharge also offers a few outstanding flavors, turning the supplement into a delicious post-workout treat to drink while driving home from the gym.
===>Check Latest Legion Recharge Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Transparent Labs Creatine Deals<===
Transparent Labs is one of the best supplement producers on the market, and their Creatine HMB consistently ranks at the top of creatine roundup reviews.
Transparent Labs' creatine monohydrate is not only of great quality, but it also contains HMB and BioPerine, both of which have been shown to improve workout performance.
A single dose of Transparent Labs Creatine HMB comprises 5 g of creatine monohydrate, 1.5 g of HMB, 5 mg of BioPerine, and 500 IU of vitamin D.
Notably, HMB may improve body composition and aid in muscle rehabilitation. However, the claims regarding HMB's usefulness are still unproven [5].
What makes this creatine popular among athletes is not only its beneficial components but also the third-party testing certification or the Informed Sports tick.
This represents proof of purity from any forbidden substances, which could result in failed competition or out-of-season drug tests.
Transparent Labs Creatine HMB is a lot more expensive than its competitors, but the extra components, different taste options, and, most importantly, the Imformed sports tick make it the best creatine for female athletes.
===>Check Latest Transparent Labs Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Novomins Creatine Gummy Deals<===
I usually don't recommend creatine gummies because they are not cost-efficient and have some issues. Nevertheless, gummies are a tasty and convenient way to take creatine.
Novomins solve most of the concerns associated with creatine gummies and are my favorite product of this type.
First, unlike other brands, two Novomins gummies provide the optimal daily dose of 5 grams of creatine.
Another prevalent issue is that gummies include sugar and other harmful components, which troubles women, especially since they are often more mindful of their caloric intake.
Instead of sugar, Novomins use maltitol as a sweetener, which reduces calories but may cause stomach issues in some people who don't take the substance well.
Another advantage of Novomins is that each box offers 45 servings, while other brands provide less than a month's supply in a single package.
Novomins creatine gummies are great for people who are frequently on the move, love chewing gummies in general, or are tired of mixing powders and want to test a fresh wah to supplement with creatine.
===>Check Latest Novomins Creatine Gummy Deals<===
Pros
Cons
Price per serving:
===>Check Latest Bulk Supplements Creatine Deals<===
Creatine tends to be inexpensive, but companies such as Bulk Supplements provide an even better value. This makes it an excellent choice for female beginners who want to test how creatine works for them.
I normally avoid suspiciously low-cost items, but Bulk Supplement is a legitimate company with NSF certification and FDA registration as a cGMP manufacturing and distribution center.
This means you're getting high-quality creatine. It may not be the highest quality, but it will provide the full spectrum of proven creatine benefits.
There are many size options, ranging from a 100-gram test pouch to a 5-kg gigantic bag containing the real deal.
A typical 500-gram bag is still affordable, but the 5-kg with 1000 doses (3 years' worth of creatine) costs $145, making a single serving only $0.15.
The only downside is the packaging. The resealable bag will eventually stop closing properly, and you will need to transfer the contents to a container you already have at home, which is not a big deal anyway.
===>Check Latest Bulk Supplements Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Kaged Creatine HCL Deals<===
Creatine monohydrate is still the best type of creatine, though creatine HCL is a potential option for some people.
Solubility is one of its advantages, which can be shown without clinical trials. It dissolves easily in water and requires much less liquid than monohydrate.
Another advantage of HCL is that it is more bioavailable, meaning less is required to provide the same results.
While this is largely valid, and the amounts needed are slightly lower, creatine HCL provides no additional benefits compared to monohydrate [6].
Despite my suggestion to stay with monohydrate and the slightly higher price, I can recommend Kaged Creatine HCL for people looking to change things.
The solubility and lower dose may be a breath of fresh air for individuals who have been using creatine for years, and Kaged is a well-reputed supplement manufacturer.
This third-party-tested creatine comes in two flavors and an unflavored variant. It carries the Informed Sports tick, indicating it is safe for athletes to use.
===>Check Latest Kaged Creatine HCL Deals<===
Pros
Cons
Price per serving:
===>Check Latest Nutricost Creatine Pill Deals<===
As much as I enjoy mixing creatine into my post-workout protein shake, creatine tablets are much more practical if you are on the go and don't want to bother with powders and shakers.
Nutricost pills are of the same quality as the company's powder. You still get a non-GMO, third-party-tested product manufactured in a GMP-compliant facility.
The recommended dose here is 4 capsules containing 3 g of creatine. This should be sufficient for most women, but I still recommend increasing the amount to 6 capsules per day to achieve 4.5 g of creatine, even more so if you don’t eat much meat.
Nutricost tablets are a simple and economical type of creatine. If you follow the recommended dose, the price is $0.22. If you want to get closer to 5 grams of creatine, the cost is $0.34, which is still good.
===>Check Latest Nutricost Creatine Pill Deals<===
Creatine may be strongly associated with male athletes and lifters, but evidence suggests creatine supplementation may be even more important for women. The reasons for this are both biological and lifestyle.
According to a study, women typically exhibit 70 to 80 percent lower endogenous creatine store levels [14].
The same study also shows creatine supplementation may be beneficial during pregnancy, postpartum, and pre-and postmenopause.
Then, the lifestyle reason I mentioned is related to diet. Creatine is found almost exclusively in red meat and fish, and many women prefer a more plant-based diet and often stay away from meat.
But even if one does eat a lot of red meat, creatine-rich foods still don't contain enough to saturate the muscles fully.
Outside of the sex-related hormonal differences mentioned above, women enjoy the same benefits as men from creatine supplementation.
The magic behind the molecule creatine is its ability to bolster ATP production in skeletal muscle. ATP (adenosine triphosphate) is used as a fuel by the muscles and directly impacts performance.
By having higher creatine stores in the muscles through supplementation, you can reproduce ATP better and perform better.
Creatine works brilliantly with resistance training, which leads to building more lean muscle mass. A lot of the gains come from improved performance, which allows you to lift more, but creatine also directly influences lean muscle mass [9].
The larger muscle mass aids immensely in achieving a better body composition and a leaner look.
All of the information suggests creatine supplementation boosts strength by allowing you to produce more ATP, which is the muscle's primary fuel for explosive movements.
Studies have indicated that creatine supplementation boosts weightlifting performance by 8% on average. [7]
The increased strength is evident not only when lifting weights but also in high-intensity training, sports, and fitness-related activities.
Since ATP is mainly required for explosive actions, creatine supplementation can boost the alactic system's power and capacity. The increase in power production can be ten to fifteen percent, which is considerable. [8]
This can be particularly beneficial for activities requiring power outbursts, such as sprints, jumps, and many competitive sports. The ability to reproduce ATP at a higher rate also means you can sustain peak performance for longer.
The benefits of creatine do not end with performance and muscle building. The substance also has several cognitive benefits.
It may have a neuroprotective mechanism that prevents neurodegenerative disease [10]. This ties closely to combat sports and the need to prevent and recover from brain damage.
Other studies show potential alleviation of symptoms in people with depression, Alzheimer's, or other pathological conditions [11].
The women-specific study looking at creatine supplementation across a lifespan also shows improvements in mood and cognition, possibly by restoring brain energy levels and homeostasis [14].
A creatine supplement's most significant attribute is its purity. Because most creatine supplements are not comprehensive formulations of many ingredients but rather just creatine, quality is vital.
All products worth your money should have evidence of third-party testing and some sort of mark or certificate.
Look for the CoA, Informed Sports tick, or at the very least, an assurance from the maker about third-party testing.
Creapure, the purest type of creatine, is lab-tested and determined to have 99.9% creatine monohydrate. This is why I like Lift Big Eat Big creatine, but all other alternatives on this list are also highly recommended.
Creatine monohydrate is the only kind of creatine to consider. It's been around for decades and has become the most thoroughly tested supplement ever.
Almost all variables and scenarios have been tried and researched, and both positive and negative effects are well established.
However, this doesn't stop companies from attempting to sell you at least a dozen alternative types of creatine, each of which is advertised as superior in some way.
Unsurprisingly, none of the apparently novel types has been found to work better than monohydrate. [12]
Creatine HCL is one type of creatine worth mentioning. It has been established that the overall effects and benefits are not better than those of monohydrate, but HCl has a theoretical advantage due to its better solubility.
This allows a lower dose of HCL to be as effective as a larger monohydrate dose.
To illustrate this in numbers, the optimal dose of creatine monohydrate is 5 grams, while HCL doses are often 3 grams.
While capsules are portable, they are more expensive for everyday use. To get the necessary amount of 3-5 grams, you must swallow several capsules, which might be pricey and inconvenient.
Daily use of powder is the most practical and cost-effective solution, and a single pack usually lasts much longer.
Combining it with a drink allows you to intake the recommended quantity in a single serving.
Gummies contain additional ingredients such as sugar or other sweeteners, are more expensive, and require a larger quantity to meet the recommended daily intake.
They are generally regarded as suboptimal. However, some products, such as Novomins, are an easy and pleasant way to consume creatine, resolving the majority of these concerns.
In addition to being highly effective, creatine is affordable. Purchasing unflavored creatine in bigger containers is objectively cheap, even on a student's budget, costing roughly $0.20 to $0.30 per serving.
Even the Creapure variety used in LBEB is less than a dollar per serving.
The more expensive selections always include additional ingredients and flavorings.
Although they may be helpful or improve the taste, a simple creatine powder will provide the desired effects if you are on a tight budget. Both Nutricost and Bulk supplements are fantastic, cost-effective options.
Despite the immense number of studies done on creatine (over 500 peer-reviewed ones), there are still some misconceptions surrounding it, which dissuade some people from taking it.
Women are especially susceptible to these myths, as their fitness goals differ from men's.
One of the main worries women have about creatine is it will cause them to gain weight. While some people may initially gain a small amount of weight, this is water weight drawn to the skeletal muscle and not to fat cells.
This is the effect of creatine working, making the muscles appear fuller and more toned.
The gained weight from creatine (two to five pounds) is dissipated once the body adjusts to the new creatine levels after several days [15].
The phrase "increased muscle mass" sounds frightening to some women, courtesy of the fear of looking too "bulky".
Creatine does build more muscle, but having more muscles is the only way of achieving a lean physique, and taking creatine can't and won't make you look like a female CrossFit athlete by accident.
Hair loss is another common adverse effect attributed to creatine, but no study has proven any link between them.
If you're new to creatine and want to know how to get started, there are two options: with or without a loading phase. Your choice should be determined by how quickly you want to see results.
The loading technique is consuming 20 grams of creatine daily for the first six days.
This is usually done in little dosages throughout the day to make it easy on the stomach. After this period, use 3-5 grams daily to maintain a high muscle creatine level [13].
Most people should opt for non-loading if they are not in a hurry. Simply take 3-5 g of creatine per day. In about a month, you will achieve optimal creatine saturation and reap the full benefits [13].
The available data has multiple inconsistencies regarding when to take creatine during the day. There has been research on taking creatine before and after an exercise, but the evidence is uncertain.
The most important factor for optimal creatine supplementation is taking it daily, even on rest days. This will ensure maximum muscle saturation with creatine and, as a result, the best outcomes. Simply develop a convenient daily habit that suits your routine.
Yes, women should take creatine for the many benefits it provides. In addition to the performance, recovery, and muscle-building properties, creatine may even be more beneficial for women because they have lower creatine levels in the brain than men.
Creatine supplementation can provide benefits beyond the gym in improving mood, cognition, and longevity.
There aren't any side effects exclusive to women. All of the alleged side effects, such as bloating, hair loss, muscle cramps, and many others, have been disproven by science. The side effect some people experience is a small water weight gain in the first week of intake, which is then dissipated.
The Lift Big Eat Big creatine has quickly become my favorite product, and I recommend it to all men and women looking for a pristine, clean creatine supplement that gets straight to the point.
But many other products also deserve recommendation, such as the budget-friendly Bulk Supplements and Nutricost offers, the Transparent Labs HMB and Kaged HCL, most suitable for athletes subjected to drug tests, and the delicious Novomins gummies.
===>Check Latest Lift Big Eat Big Creatine Deals<===
References
Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients, 14(5), 1035.
Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino acids, 40, 1369-1383.
Escalante, G., Gonzalez, A. M., St Mart, D., Torres, M., Echols, J., Islas, M., & Schoenfeld, B. J. (2022). Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon. com: are label claims supported by science?. Heliyon, 8(12).
Fielding R, Riede L, Lugo JP, Bellamine A. l-Carnitine Supplementation in Recovery after Exercise. Nutrients. 2018 Mar 13;10(3):349. doi: 10.3390/nu10030349. Erratum in: Nutrients. 2018 Apr 26;10(5): PMID: 29534031; PMCID: PMC5872767.
Phillips, S. M., Aragon, A. A., Arciero, P. J., Arent, S. M., Close, G. L., Hamilton, D. L., … & Willoughby, D. S. (2017). Changes in Body Composition and Performance With Supplemental HMB?FA+ ATP. The Journal of Strength & Conditioning Research, 31(5), e71-e72.
Tayebi, H. Arazi, Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports,Volume 35, Issue 5,2020
Some creatine supplements contain only the core ingredient, while others mix additional performance or recovery enhancers. Some are cheaper, while others are more expensive.
This list contains some of the best creatine for men and will cater to different tastes, needs, and budgets.
Pros
Cons
Price per serving
===>Check Latest Lift Big Eat Big Creatine Deals<===
Creatine is straightforward and highly effective in its pure form, so I usually choose a product with the best purity and no additives.
Based on this simple principle, the Lift Big Eat Big creatine is one of my favorite products on the market.
I learned not to trust empty marketing promises and instead look for proof. In the case of the LBEB creatine, this is the Certificate of Analyses, which verifies the product's purity and absence of unnecessary additives.
The Lift Big Eat Big utilizes Creapure®, the purest brand available, renowned for its exceptional quality and 99.9% purity level [1][2].
If you buy cheap creatine from sites like Amazon, you may receive something that is not as clean or contains unwanted ingredients.
Only a few brands, including LBEB, will present their report cards. For example, just 8% of the creatine pills on Amazon have been tested [3].
With this supplement, you are getting only the highest quality ingredients, capable of elevating your results in terms of muscle size, strength, and endurance.
The product provides excellent value for money. A tub with 50 servings costs $39.99, or 80 cents for each dose.
If you order three containers at once, you will spend $99 for 150 scoops, or 66 cents per serving, with free shipping in the United States, making the price quite competitive.
If you are looking for a no-nonsense, high-quality creatine monohydrate to boost your gym efforts, few are better than Lift Big Eat Big.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Nutricost Creatine Deals<===
Nutricost produces one of the best value creatines on the market, making it a preferred choice for beginners.
This product is made in an NSF-certified facility and is third-party tested. Although it has fewer certifications than others, you still get high-quality creatine.
In addition to the standard unflavored choice, you may select two flavors I've tried and enjoyed. Another advantage of Nutricost creatine is that it comes in larger tubs of 77, 100, or even 200 doses, allowing you to stock up for months.
This is available at a surprisingly low cost of $0.35 per serving for the flavored version and $0.18 for an unflavored 200-serve tub.
Few companies offer this pricing, so if you are looking for a first creatine to see how it affects you as a beginner, Nutricost is your best bet.
===>Check Latest Nutricost Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Legion Recharge Creatine Deals<===
As the name suggests, Legion Recharge is an excellent creatine supplement with added ingredients for post-workout use. It meets the most important criteria and contains 5 grams of creatine monohydrate.
The additional ingredients turning this into a post-workout supplement are L-carnitine and L-tartrate.
L-carnitine is a supplement many women take because it's commonly referred to as a fat-burning substance.
However, its proven effects include reduced muscle soreness, better recovery, and even increased muscle mass, making it perfect for men looking to optimize muscle hypertrophy after training [4].
Legion Recharge also has a few excellent flavors, making the supplement a delicious post-workout treat to gulp while driving home from the gym.
===>Check Latest Legion Recharge Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Transparent Labs Creatine Deals<===
Transparent Labs is one of the best supplement manufacturers on the market, and their Creatine HMB is often at the top of creatine roundup reviews.
In addition to being a high-quality creatine monohydrate, Transparent Labs also includes HMB and BioPerine, both of which have the potential to enhance workout performance.
Transparent Labs Creatine HMB contains 5 g creatine monohydrate, 1.5 g HMB, 5 mg BioPerine, and 500 IU vitamin D per serving.
Notably, HMB can potentially improve body composition and help muscle recovery. Keep in mind that the claims for HMB's effectiveness remain unproven [5].
What makes this creatine preferred for athletes is not only the beneficial additives but also the third-party testing certification or the informed sports tick.
This represents proof of purity from any banned substances, which may lead to failed drug tests and all the trouble stemming from that.
Transparent Labs Creatine HMB is much more expensive than its competitors, but the extra ingredients, multiple flavor options, and, most importantly, the informed sports tick make it the optimal creatine for athletes.
===>Check Latest Transparent Labs Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Bulk Supplements Creatine Deals<===
Creatine is generally relatively cheap, but some brands deliver even better value for money, and Bulk Supplements is one of them.
I usually avoid suspiciously cheap products, but Bulk Supplement is a reputable company with NSF certification and FDA registration as a cGMP manufacturing and distribution facility.
This means you are getting good-quality creatine. It may not be the best quality, but it will deliver the benefits you expect from creatine.
There are different size options, from a 100-gr test pouch to a 5 kg mammoth bag, where the real deal resides.
The price for a regular 500 gr bag is still low, but the 5 kg one with 1000 doses (3 years’ worth of creatine) costs $145, which makes a single serving cost only $0.15
The only negative is the packaging. The resealable bag will stop closing in time, and you will have to move the contents into a container you already have at home. Then you're ready to go.
===>Check Latest Bulk Supplements Creatine Deals<===
Pros
Cons
Price per serving:
===>Check Latest Kaged Creatine HCL Deals<===
Creatine monohydrate remains the best form of creatine, although creatine HCL is a promising alternative.
One of its advantages, evident without the necessity for clinical trials, is solubility. It quickly dissolves in water and requires substantially less liquid than monohydrate.
The other advantage of HCL is it is more bioavailable, requiring less of it to achieve the same results.
While this is somewhat correct, and the quantities required are lower, creatine HCL does not provide any additional benefits compared to monohydrate [6].
Despite my regular advice to stick with monohydrate and the slightly higher price, I would recommend purchasing Kaged Creatine HCL.
The solubility and lower dose may be a breath of fresh air for those taking creatine for years, and Kaged consistently produces high-quality goods.
This third-party-tested creatine comes in two flavors and an unflavored version, and it has the Informed Sports tick, indicating it is safe for athletes to consume.
===>Check Latest Kaged Creatine HCL Deals<===
Pros
Cons
Price per serving:
===>Check Latest Novomins Creatine Gummy Deals<===
I usually don't recommend creatine gummies because they are not cost-efficient and have some inherent problems.
Most men are unlikely to prioritize chewing sweetened teddy bears instead of drinking mixed powder, but gummies remain a convenient and delicious way of taking creatine.
Novomins address most of the problems typical for creatine gummies and are my favorite product of this type.
First, unlike other brands, Novomins requires only two gummies to provide 5 grams of creatine.
Another common concern is gummies include sugar and other unwanted ingredients. Novomins use maltitol as a sweetener, which keeps the calories low, but not everyone's gut agrees with the substance.
Another advantage of Novomins is that each box contains 45 servings, unlike other brands, which offer less than a month's supply in one package.
Novomins creatine gummies are ideal for people who are constantly on the go or are bored of mixing powder and want to try something fresh.
===>Check Latest Novomins Creatine Gummy Deals<===
Pros
Cons
Price per serving:
===>Check Latest Nutricost Creatine Pill Deals<===
As much as I like to mix creatine in my post-workout protein shake, creatine pills are a super convenient way to take it, especially if you are on the go and don’t want to deal with powders and shakers.
Nutricost pills boast the same quality as their powder. You still get a non-GMO, third-party-tested substance created in a compliant facility.
The recommended dose here is 4 capsules, which amounts to 3 g of creatine. This should be enough for most, but I would advise men who lift heavy and want the optimal result to amp up the dose to 6 capsules to get 4.5 g of daily creatine.
Nutricost pills are not only a convenient form of creatine but also affordable. If you follow the recommended dose, the price is $0.22, and if you want to be closer to 5 grams of creatine, the cost is $0.34, which is still good.
===>Check Latest Nutricost Creatine Pill Deals<===
Creatine is one of the best supplements for men and one of the few I consider necessary for athletes and everyday lifters.
The reason behind my opinion is the supplement's proven efficacy and the extensive testing done on creatine monohydrate, eliminating any uncertainties.
Here is how creatine can benefit you.
All the evidence (and there's a lot) shows creatine supplementation improves strength by helping you produce more ATP (the muscle's primary fuel).
Studies have found creatine supplementation increases weightlifting performance by 8% on average [7].
Increases in every aspect of strength training, from 1RM efforts to the number of repetitions at a given load, have been showcased.
ATP is used mostly for explosive movement, so supplementing with creatine can increase the power and capacity of the alactic system. The increase in power output can be 10—to 15%, which is a significant amount [8].
This makes creatine a perfect supplement for athletes, including boxers, wrestlers, MMA fighters, and BJJ competitors, all relying heavily on their anaerobic capacity.
In addition to performance enhancements, many lifters use creatine to increase muscle mass.
While most gains in this domain are reinforced by the ability to train more and with heavier weights, there are indications creatine enhances building lean muscle mass [9].
Creatine has lesser-known but not less important brain health benefits. It may have a neuroprotective mechanism that prevents neurodegenerative disease [10]. This again ties closely to combat sports and the need to prevent brain damage.
Other studies show potential alleviation of symptoms in people with depression, Alzheimer's, or other pathological conditions [11].
Purity is the most important quality of a creatine supplement. Since most creatine supplements are not complete formulations of multiple ingredients but only creatine, the quality of it is essential.
All products worth your money should have proof of third-party testing and some form of mark or a certificate.
Things to look for are CoA, Informed Choice, or Sports tick, or at least an assurance from the manufacturer of third-party testing.
The purest type of creatine, Creapure, has been tested and found to contain 99.9% creatine monohydrate. This is why I mostly use Lift Big Eat Big creatine, but all of the other options on this list are perfectly fine.
In most cases, creatine monohydrate is the only type of creatine worth considering.
It has been available for decades and has become the most thoroughly tested supplement ever.
All aspects and scenarios have been tested and analyzed, and the positive and negative effects are well known.
But this doesn't mean companies won't try to sell you at least a dozen other forms of creatine, marketed as superior in a certain way.
Unsurprisingly, none of the allegedly unique varieties has been discovered to work better than monohydrate [12].
Creatine HCL is the only other type worth mentioning. The effects are not better than those of monohydrate, and many of the claims surrounding it are not true, but what is positive about it is that it has much better solubility, and some people find it bloats their stomachs less.
While capsules offer portability, they are more expensive for daily use. To achieve the recommended dosage of 3-5 grams, one must swallow multiple capsules, which can be costly and unpleasant.
Daily use of powder is the most practical and economical option. It costs less, and each pouch has an extended shelf life.
By combining it with a drink, the recommended amount can easily be consumed in a single serving.
Gummies contain additional ingredients like sugar or other sweeteners, are more expensive, and require a greater quantity to fulfill the recommended daily dose.
They are generally considered suboptimal. However, some products, such as Novomins, a convenient and delicious method of consuming creatine, address most of these concerns.
In addition to being super effective, creatine is also reasonably priced. Buying unflavored creatine in larger containers is affordable even for a student's budget, costing around $0.20-0.30 per serving.
Even the Creapure type in LBEB costs less than a dollar per serving.
The more expensive options always contain additional ingredients and flavoring agents.
Although they may be beneficial and tasty, if you are on a tight budget, go for a simple creatine supplement to deliver the expected benefits. Both Nutricost and Bulk supplements are excellent, cost-effective choices.
I cannot hide my annoyance at the many misconceptions still surrounding creatine.
After decades of studies, anecdotal evidence, and abundant available information, one would think the myths about creatine's side effects should be buried, but they aren't.
Creatine has been said to cause muscle cramps and dehydration, which is complete nonsense. Muscle cramps are a multifactorial problem and have nothing to do with creatine.
Other effects wrongly attributed to creatine include constipation, hair loss, and headaches. None of them has any evidence of a connection with creatine.
The two real side effects of creatine are bloating and stomach discomfort. However, these happen only if you undergo a loading period and take 20 g of creatine per day to saturate the muscles quickly.
You may also gain some weight during this time due to water retention, but this effect is normal and only temporary.
If you're new to creatine and wondering how to get started, there are two options: with or without a loading period. Your choice should be based on how quickly you want to see results.
The loading procedure involves taking 20 grams of creatine every day for the first six days.
This is typically done in little doses throughout the day to make it easier on the stomach. Following this period, consume 3-5 grams daily to maintain a high muscle creatine level [13].
If you aren't in a rush, I recommend the non-loading option to most people. Simply take 3-5 grams of creatine every day. In about a month, you will reach optimal creatine saturation and have the full benefits [13].
The existing data presents some contradictions about when to take creatine in the day. There are studies investigating taking creatine before and after a workout, but the evidence of which is better is inconclusive.
The most important part is taking creatine daily, even on rest days. This will ensure maximal muscle saturation with creatine and, in turn, optimal effects. Simply build a convenient daily habit according to your routine.
Monohydrate is the most effective, cheap, readily available, and researched type of creatine. No other form has been found to work better, but most are more expensive and certainly less studied.
The optimal creatine intake is 3-5 grams daily or around 14 mg per pound of body weight. This is what is required to maintain optimal muscle stores.
It's not only okay, but recommended that you take creatine every day. Since creatine in the muscles is depleted and the quantities in food are not enough, the optimal way of taking creatine is daily, even on rest days.
When you stop taking creatine, the body resumes its natural production, which is less than what you're taking as supplementation. As the muscle stores are depleted, you may experience a gradual decline in strength and endurance, less energy, and potentially lose muscle mass.
However, these effects are not significant and are something to fear. Your gains won't magically disappear if you stop taking creatine, but you will likely experience a slight decline in performance, which was promoted by creatine.
There is no consensus on when is the best time to take creatine. What's important is to take it every day at a time most convenient to you so it becomes a habit.
I endorse the Lift Big Eat Big creatine because it uses the purest form of creatine and has no other ingredients. This makes it perfect for my post-workout shake and optimal results. But every other option on this list is good for a reason.
Nutricost and Bulk Supplements cater to budget-conscious individuals, while Legion Recharge and Transparent Labs add additional ingredients to boost gym results. Kaged is for those who want to try a novel type of creatine, while Novomins are perfect for those who fondly remember eating gummies as kids.
===>Check Latest Lift Big Eat Big Creatine Deals<===
References
Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients, 14(5), 1035.
Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino acids, 40, 1369-1383.
Escalante, G., Gonzalez, A. M., St Mart, D., Torres, M., Echols, J., Islas, M., & Schoenfeld, B. J. (2022). Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon. com: are label claims supported by science?. Heliyon, 8(12).
Fielding R, Riede L, Lugo JP, Bellamine A. l-Carnitine Supplementation in Recovery after Exercise. Nutrients. 2018 Mar 13;10(3):349. doi: 10.3390/nu10030349. Erratum in: Nutrients. 2018 Apr 26;10(5): PMID: 29534031; PMCID: PMC5872767.
Phillips, S. M., Aragon, A. A., Arciero, P. J., Arent, S. M., Close, G. L., Hamilton, D. L., … & Willoughby, D. S. (2017). Changes in Body Composition and Performance With Supplemental HMB?FA+ ATP. The Journal of Strength & Conditioning Research, 31(5), e71-e72.
Tayebi, H. Arazi,Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports,Volume 35, Issue 5,2020
While not a foolproof barrier, wearing a rash guard can help minimize skin-to-skin contact and reduce your chances of catching something nasty on the mats. Look for a rash guard made from breathable, moisture-wicking material to keep you comfortable and help prevent the growth of bacteria and fungus that causes BJJ skin infections.
Creatine is one of the finest supplements available, producing proven results in improving muscle size and strength, making it a perfect addition to your supplementation in the quest for a sexy back end.
I've compiled a list of high-quality creatines to choose from, spare you endless research through the sea of options on the market, and avoid spending money on useless powders or overpaying for unnecessary ingredients.
Pros
Cons
===>Check Latest Lift Big Eat Big Creatine Deals<===
Creatine is a simple yet highly effective substance on its own. This is why I prefer the purest form of creatine monohydrate with no additives.
This guiding principle has made Lift Big Eat Big Creatine my favorite product, and I believe it can be yours, too.
The most reassuring proof is the Certificate of Analyses, which demonstrates the purity of the product and the absence of unnecessary fillers.
The Lift Big Eat Big uses the purest brand, Creapure®, which is 99.9% pure % [1][2] and is considered by many to be the golden standard.
If you buy cheap creatine from sites like Amazon, you can get something that isn't as clean or contains unwanted components.
Only a few brands, like LBEB, will present their report cards. For example, just 8% of creatine supplements on Amazon have been tested [3].
Lift Big Eat Big contains only creatine, with no flavorings or additives. It is simply a natural substance enhancing strength, power, endurance, and muscle mass.
The supplement also provides excellent value for money. A single container has 50 scoops and costs $39.99, or 80 cents for each dose.
If you order three containers at once, you will spend $99 for 150 scoops, or 66 cents per serving, with free shipping in the United States, making the price quite competitive with other high-quality alternatives.
If you want a simple creatine supplement in its purest form, I strongly recommend you try LBEB.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Pros
Cons
===>Check Latest Legion Recharge Deals<===
Although I prefer pure creatine monohydrate, some products include beneficial additives and make the product more appealing for some. This is the case with the excellent Legion Recharge.
Legion Recharge meets the most important criteria: it contains 5 grams of pure, third-party-tested creatine per serving, which is all you need to boost your booty-building efforts.
This powder is manufactured in the United States in NSF-certified, FDA-inspected, and GMP-compliant facilities.
Legion Recharge is available in delicious, naturally flavored and sweetened flavors. The taste can make taking creatine a post-workout treat.
The combination of L-carnitine and L-tartrate is what sets Legion aside from pure creatine monohydrate supplements.
L-carnitine has been shown to reduce muscle soreness after a workout, which can help you train more frequently [4]. L-tartrate also helps with exercise fatigue and muscle weakness.
So, if you want extra help in addition to creatine, Legion Recharge is an excellent workout supplement.
===>Check Latest Legion Recharge Deals<===
Pros
Cons
===>Check Latest Nutricost Creatine Deals<===
Nutricost makes one of the most popular creatines, thanks to its excellent value. This product is manufactured in an NSF-certified facility and evaluated by a third party, ensuring purity.
In addition to the standard unflavored creatine, you may select two flavors, which I've tried and enjoyed. Another advantage of Nutricost creatine is that it comes in larger tubs of 77, 100, or even 200 doses, allowing you to stock up for months.
This solid creatine package is available at a surprisingly low cost of $0.35 per serving for the flavored version and $0.18 for an unflavored 100-serve tub.
Few companies equal this price, so if you are a student or anyone else on a tight budget, Nutricost can be the best creatine to buy.
===>Check Latest Nutricost Creatine Deals<===
Pros
Cons
===>Check Latest Transparent Labs Creatine HMB Deals<===
Transparent Labs is a high-quality creatine monohydrate supplement, but it also contains other substances, such as HMB and BioPerine, which have shown potential in increasing gym performance.
HMB is a controversial supplement, but many believe it may slow down muscle breakdown and lead to muscle growth in the long run. This is great for glute growth, but the claims remain unproven [5].
One dose of Transparent Labs Creatine HMB contains 5 g creatine monohydrate, 1.5 g HMB, 5 mg BioPerine, and 500 IU vitamin D per dose.
Its benefits include third-party testing certification (informed sport tick), which confirms that each batch is devoid of prohibited ingredients, and a clear Certificate of Analysis and Composition.
As a result, athletes can use it without the risk of failing a competition drug test.
Transparent Labs creatine is also available in a range of outstanding tastes. The downside to all of these advantages is that it is more expensive than other creatine supplements, costing $1.67 per serving.
Despite the expensive cost, the product is a fantastic choice for competitive athletes or recreational fitness enthusiasts willing to pay more for the extra potential benefits.
===>Check Latest Transparent Labs Creatine HMB Deals<===
Pros
Cons
===>Check Latest Novomins Creatine Gummies Deals<===
I usually don't recommend creatine gummies, but Novomins changed my mind, and I can't deny it's a more enjoyable way of taking creatine than mixing a tasteless powder.
Novimins solve several of the typical issues with creatine gummies. First, unlike other brands, Novomins requires only two gummies to provide 5 grams of creatine.
Another common concern is that gummies include a lot of sugar and other unwanted substances. Maltitol is used as a sweetener in this product, which helps to keep calories low.
Novomins gummies are sugar, gluten, and GMO-free.
Another advantage of Novomins over other brands is that each box contains 45 servings.
Novomins creatine gummies are ideal for those who are constantly on the move, are bored of mixing powder, and want to try something new. I think many ladies interested in sculpting their glutes will love these gummies.
===>Check Latest Novomins Creatine Gummies Deals<===
Pros
Cons
===>Check Latest Bulk Supplements Creatine Deals<===
Bulk supplements, as the name implies, offer big containers at a significant discount.
The company began by selling to businesses but has since expanded to include end customers, which was welcome news for budget-conscious individuals.
The more you buy, the cheaper it is. You can choose from a 100-gram test pouch to a massive 5-kg bag, enough for three years of daily creatine consumption.
Even at 500 g, the pricing is relatively low, but if you buy the biggest option, the deal is absurd. The 5 kg bag will cost you $145, or $0.15 per serving.
Suspiciously low prices typically imply poor quality or another potential red flag with the product.
However, Bulk Supplements is NSF certified, and FDA registered as a cGMP production and distribution facility, so you know you're getting a quality supplement.
===>Check Latest Bulk Supplements Creatine Deals<===
Purity is essential for any creatine supplement, whether you are a competitive athlete or a recreational lifter.
All of the products worth your money have undergone some type of third-party testing, and in ideal cases, you can see a certificate or a batch from a trusted institution.
The purest type of creatine, Creapure, has been tested and found to contain 99.9% creatine monohydrate. Lift Big Eat Big is my favorite creatine because it uses this type, but all of the brands on this list are excellent creatine supplements.
Always check for report cards, informed ticks, or third-party testing logos, and buy from reputable companies to avoid throwing money to the wind.
I recommend only one type for glute growth, and that's creatine monohydrate. It has been tested more than any other supplement and has been used for decades, so there aren't any unknowns regarding effectiveness and side effects.
However, at least a dozen other forms of creatine are frequently advertised as innovative or superior.
Unsurprisingly, none of these so-called novel creatine types has been proven to work better than monohydrate, but I can assure you all of them are more expensive[8].
Capsules are convenient for travel but costly for daily use. To reach the required 3-5-gram dose, you must consume several capsules, which might be expensive and hard on the stomach.
Powder is the most cost-effective and convenient for daily use. It's less expensive, and one pouch lasts longer. Mixing it with a drink makes ingesting the appropriate amount in one serving easy.
Gummies are typically not optimal because they contain additional components such as sugar or other sweeteners, are more expensive, and require many gummies to meet the required daily dose.
However, some products, like Novomins, address most of these issues and are a delicious and convenient way to take creatine.
Aside from its effectiveness, creatine is also reasonably priced. Buying unflavored creatine in larger containers is affordable even for a student's budget, costing around $0.20-0.30 per serving.
The more expensive creatines usually contain additional ingredients or flavors, which are nice but can easily be done without.
There are two approaches to taking creatine for muscle growth, including the glutes. The methods are loading and non-loading.
The loading method involves consuming 20 grams of creatine daily for the first six days to quickly saturate the muscles with creatine.
This is usually done in four 5-gr doses spread throughout the day to avoid stomach issues. After this period, you should consume 3-5 grams daily to maintain the optimal muscle creatine level [9].
The other method I recommend for most people is skipping the loading phase and taking 3-5 g of creatine per day. This approach will let you reach optimal muscle saturation and effect in about a month [9].
Use the non-loading method unless you really need fast results.
The specific time of day when you take creatine is irrelevant. There may be some minimal benefits to taking it after training, but the information is not clear.
What's most important is maintaining creatine levels in the muscle through daily intake. Take creatine at the time of day when it's most convenient for you. For me, this is in my post-workout protein shake.
Creatine cannot make your glutes bigger in itself, but it can be very beneficial toward this goal. Creatine enhances muscle strength and size by regenerating one of the main fuel sources for the muscles, ATP.
Through this effect, creatine can help you do more reps in glute-building all-star exercises such as the barbell squat and hip thrusts, which, in the long run, will improve the rate at which your glutes grow.
Creatine monohydrate is the most effective, tested, and affordable creatine type. As far as brands go, each of the options on this list is a solid choice and will help you sculpt your butt in addition to proper training and nutrition.
You can absolutely grow glutes without creatine. However, using it will increase the effectiveness of your efforts and allow you to achieve the desired results quicker.
Creatine is equally effective for men and women. Creatine supplementation may even be more beneficial for women since many are not in the habit of eating a lot of meat and fish, the only places you can get creatine outside of supplements.
Lift Big Eat Big is my choice for the best creatine for glute growth because it provides the purest creatine without any unnecessary fillers.
But there are other worthy contenders on the market, such as Legion Recharge with added L-carnitine, the budget-friendly Nutricost and Bulk supplements products, or the tasty and convenient Novomins gummies.
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Ideally, you would want to cut only fat and retain or even build muscle simultaneously to get that shredded physique or enter a weight class and still perform to your best.
Either way, creatine can help you shed the fat without losing muscle or strength, making it a great supplement when cutting.
The good news is creatine is a simple supplement but has been proven to be undeniably effective. The bad news is there are hundreds of options on the market, and they are not all equal by any measure.
I am here to help you narrow down the choices significantly. I've personally tested, researched, and read through hundreds of online reviews to present you only high-quality and high-value offerings for the best creatine for cutting.
Pros
Cons
===>Check Latest Lift Big Eat Big Creatine Deals<===
Creatine is a simple and highly effective supplement that does not need to be overly complicated.
This is why I always prefer the cleanest form of creatine monohydrate with proven purity and no other ingredients.
This principle I follow has made the Lift Big Eat Big Creatine my favorite product, regardless of whether I am cutting or not.
The most reassuring thing about it is the openly presented Certificate of Analyses proving the purity of the product and the absence of any unnecessary fillers.
The Lift Big Eat Big employs the purest brand, Creapure®, which has a purity of 99.9% [1][2] and is considered by many to be the best.
If you buy cheap creatine from sites like Amazon, you can get something that isn't as clean or contains components that shouldn't be there.
Only a few brands, like LBEB, will present their report cards. For example, just 8% of creatine supplements on Amazon have been tested [3].
Lift Big Eat Big contains only creatine, with no flavorings or chemicals. It's simply a natural substance that assists you in maintaining strength and muscle when cutting.
The product also provides high value for your money. A single container holds 50 scoops and costs $39.99, or 80 cents for each dose.
If you buy three containers at once, you'll pay $99 for 150 scoops, or 66 cents per serving, and free shipping in the USA, which makes the price highly competitive.
As I said, creatine is a simple supplement, and LBEB provides it in its purest form, so there is not much more to discuss.
Pros
Cons
===>Check Latest Legion Recharge Deals<===
I may advocate for pure creatine supplements, but some additional ingredients may make a product more preferable for certain people, as with the excellent Legion Recharge.
Legion Recharge covers the most important criteria of having 5 grams of pure, third-party-tested creatine per serving.
This powder is manufactured in the United States in NSF-certified, FDA-inspected, and GMP-compliant facilities.
You can choose Legion Recharge in one of several delicious, naturally flavored, and sweetened variants.
This turns creatine from a bland additive in a post-workout shake into a treat in itself.
Then, the addition of L-carnitine and L-tartrate is what makes it more suitable for those on weight-cutting missions.
While the effects of L-carnitine for loss are not proven, it does potentially help and has been found to reduce muscle soreness after training [4].
So, if you want to use creatine for cutting but like a bit more flavor and potentially beneficial additives, Legion Recharge is a perfect option.
===>Check Latest Legion Recharge Deals<===
Pros
Cons
===>Check Latest Nutricost Creatine Deals<===
Nutricost produces one of the most popular creatines, not least because of the great value it provides. This product is made in an NSF-certified facility and is third-party tested, so you know the most critical metric of purity is met.
In addition to the classic unflavored option, you can also choose from two flavors that I've tried and found delicious.
Another benefit of Nutricost creatine is that it's available in bigger tubs containing 77, 100, or even 200 servings, so you can stock up for months.
This comes at a surprisingly low price of $0.35 per serving for the flavored version and $0.18 for an unflavored 100-serving tub.
Few brands match this price, so if budget is your main concern, Nutricost can be your favorite creatine.
===>Check Latest Nutricost Creatine Deals<===
Pros
Cons
===>Check Latest Transparent Labs Creatine HMB Deals<===
A pure creatine monohydrate product must be free of contaminants and banned substances.
Transparent Labs is a high-quality creatine monohydrate, but it also contains other ingredients like HMB and BioPerine, which show promise in improving gym efforts.
Most notably, HMB can potentially improve body composition, meaning losing fat while building or at least retaining muscle, which makes it the perfect addition to creatine for cutting.
Still, it's important to say that the claims have not been yet proven in studies [5].
Transparent Labs Creatine HMB contains 5 g creatine monohydrate, 1.5 g HMB, 5 mg BioPerine, and 500 IU vitamin D per dose.
Its advantages include third-party testing certification (informed sport tick), which ensures that each batch is free of forbidden components, and a clear Certificate of Analysis and Composition.
This means athletes can utilize it without fear of failing a competition drug test.
Transparent Labs creatine also comes in a variety of great flavors. However, it is more expensive than other creatine formulations, costing $1.67 per serving, and the HMB component has an unpleasant smell.
Despite the hefty price, the product is an excellent choice for competitive athletes and muscle-building enthusiasts due to its high quality and potential benefits from the added components.
===>Check Latest Transparent Labs Creatine HMB Deals<===
Pros
Cons
===>Check Latest Novomins Creatine Gummies Deals<===
Creatine gummies may not be the most efficient way of taking creatine, but they are indeed one of the most convenient and fun ways to do it.
Novimins address several of the concerns commonly associated with creatine gummies. First, unlike other brands where you need 5 or more gummies to get the 5 gr of creatine, with Novomins, you need two.
Another common concern is that gummies contain a lot of sugar and other ingredients that are particularly harmful during weight loss. This product's sweetener is maltitol, which keeps calories to a minimum.
Novomins gummies are free of sugar, gluten, and GMOS.
Yet another area where Novomins are superior to other brands is that you get 45 servings in a single pack.
Novomins creatine gummies are perfect for those who are always on the move or are tired of mixing powder and want to try something different.
===>Check Latest Novomins Creatine Gummies Deals<===
Pros
Cons
===>Check Latest Bulk Supplements Creatine Deals<===
As the name would suggest, Bulk supplements offer some big packs that bring down the price significantly.
The company started by selling to businesses but now also deals with the end customers.
The more you buy, the lower the cost is. You can choose from a 100-gr test pouch to a mammoth 5-kilo bag, enough for 3 years of daily creatine intake.
Even in the 500 gr, the price is super cheap, but if you buy a bigger bag, the deal is insane. The 5 kg bag will cost you $145, which equals $0.15 per serving.
Too low prices usually indicate poor quality or some other serious problem with the product.
But Bulk Supplements have NSF certification and FDA registration as a cGMP manufacturing and distribution facility, so you know you are getting a quality product.
===>Check Latest Bulk Supplements Creatine Deals<===
Pros
Cons
===>Check Latest Kaged Creatine HCL Deals<===
Creatine monohydrate remains the best form of creatine, but one of the other types showing promise is creatine HCL.
One of its benefits, which is easy to see without the need for clinical research, is its solubility.
It mixes with water almost instantly, and you need significantly less liquid than with monohydrate.
The other benefit of HCL is that it's more bioavailable, and you need less of it to get the same results.
While this is true, and the doses required are smaller, when the intake is matched, creatine HCL does not provide any more benefits than monohydrate [6].
I would still recommend people to buy Kaged Creatine HCL, despite my frequent advice to stick to monohydrate and the slightly higher price.
The solubility and lower dose may be a breath of fresh air for people taking creatine for years, and Kaged always makes high-quality products.
This creatine third-party tested has two flavors and an unflavored option and has the Informed sports tick, making it safe for athletes to use.
There are drawbacks, though. If you follow the instructions on the tub, you must take 4 servings per day, meaning a tub will only last 18 days. If you keep this schedule, the price is also not cheap.
But this is still a solid product for high-level athletes on a weight cut, not least because of the supposed benefits of creatine HCL.
===>Check Latest Kaged Creatine HCL Deals<===
Purity is the essential aspect of a creatine supplement, regardless of whether you are a competitive athlete or a hobbyist lifter.
The products worth your money all declare some form of third-party testing, while the best present their certificates.
Then, the purest form of creatine is called Creapure, which has been tested to contain 99.9% creatine monohydrate.
My top creatine for cutting choice made by Lift Big Eat Big boats this golden standard of creatine, but all of the products on this list are solid creatine supplements.
Always look for report cards, informed ticks, or third-party testing logos, and buy from reputable brands to avoid buying some unknown substance branded as creatine.
Usually, there is no need for any additional ingredients, as creatine is one of the few genuinely proven supplements worth taking.
But if your goal is weight loss through cutting fat, a few ingredients may provide some benefits.
These include things such as L-carnitine in Legion Recharge and HMB in the Transparent Labs product.
L-carnitine has been marketed as a fat-burning substance, but studies show that the effect is modest at best and only in obese subjects [7].
Still, L-carnitine has benefits such as enhanced recovery and improved performance, so it’s a reasonable additive to creatine.
HMB also remains too speculative to give a conclusive answer to what degree it enhances muscle hypertrophy and fat loss, but there is promise in the substance.
Extra ingredients like vitamins are not active ingredients and can be beneficial, especially if you don’t take enough elsewhere.
But outside of these, steer away from any advertised miracle solutions mixed with creatine that supposedly get you a 6 pack in 4 weeks or any of the countless ridiculous promises you can find.
Creatine monohydrate is the only type of creatine you need to consider for the most part.
It has been out for decades and has become the most-tested supplement ever.
This means the information on all variables has been tested, studied, and made public, and you can be certain of what you can and cannot expect from creatine.
However, there are at least a dozen other creatine types, often marketed as novel or better.
Unsurprisingly, none of the supposedly novel types has been found to work better than monohydrate [8].
Creatine HCL is the only one that works similarly to monohydrate and produces the same results.
But it comes at a higher price because it mixes better with water and is more bioavailable. But the end results are the same as with monohydrate.
Capsules are convenient for travel but expensive for everyday use. To achieve the required 3-5-gram dose, you must take a handful of capsules, which might be costly and tedious.
Powder, on the other hand, is far more convenient to use. It's less expensive, one pouch lasts longer, and combining it with a drink makes it simpler to consume the recommended quantity. Powder is the most economical and convenient for daily use.
Gummies are usually not optimal since they contain extra ingredients like sugar or other sweeteners, are more expensive, and you need multiple gummies to reach the recommended daily dose.
Some brands like Novomins, though, solve most of the issues and are a fun and convenient way to take creatine.
A great thing about creatine, on top of being effective, is that it's relatively cheap.
If you buy unflavored creatine in bigger packages, the price is affordable for anyone interested in supplements to improve athletic performance or gym results in the first place.
What makes some creatine products more expensive are additives and flavors, both of which are not necessary if you want to pay only for reliable results and effects.
If you are new to creatine and want to know how to get started, you have two options: with or without a loading phase. Your choice should be determined by how quickly you want to see results.
The loading method is consuming 20 grams of creatine daily for the first six days.
This is usually done in little dosages throughout the day to make it easy on the stomach. After this period, you should consume 3-5 grams per day to maintain a high muscle creatine level [9].
If you're not in a hurry, the non-loading method may be more suitable for you. Simply take 3-5 g of creatine per day. Reaching the full benefits may take a month, but it is a consistent strategy [9].
I always recommend the second method for people not needing an almost instant result. Simply add creatine your post workout shake, or mix with a beverage at any time of the day. The most important point is to take it daily.
Creatine is a great supplement to take while cutting. To reduce your body weight, you need to be in a caloric deficit, and during this period, you will inevitably also lose muscle mass and strength and potentially have a worse recovery if the deficit is too large.
Creatine can act as a counterbalance to this condition because it enhances muscle hypertrophy and increases strength, power, and endurance. So, taking creatine during cutting is a good way to minimize muscle and athletic performance losses.
The recommended daily dose of creatine is 3-5 grams, regardless of whether you are cutting or not. This dosage provides optimal muscle saturation with creatine and will give all of the benefits.
Creatine monohydrate is the most researched and recommended type of creatine. It is also the cheapest, which gives it all the advantages in comparison with other types of creatine.
Some other forms, such as HCL, have their benefits, but in general, I suggest you stick to creatine monohydrate and not fall for marketing tricks.
Lift Big Eat Big is my choice for the best creatine for cutting because it provides the purest creatine without any unnecessary fillers.
But there are more worthy contenders on the market, such as the excellently flavored Legion Recharge, the budget-friendly Nutricost, and Bulk supplements products, or the tasty Novomins gummies.
Whichever option you choose, creatine can aid you in your weight-cutting journey by minimizing the negative performance and muscle mass effects resulting from being on a caloric deficit.
References
Anyone who does Muay Thai or Thai boxing needs to have a pair of Muay Thai shorts alongside the gloves and other protective gears. These shorts stand out because to their distinctive design, wide elastic waistband, short legs, and relaxed, cozy fit. Muay Thai shorts are specially designed to provide a wide range of motion, which makes them perfect for the dynamic and fluid movements needed in Muay Thai fighting.
The origins of muay thai shorts can be traced back to the early years of Thai boxing. These shorts were originally made of silk and had elaborate patterns and decorations. The majority of Muay Thai shorts produced now are constructed from breathable, light materials like satin, nylon, or polyester.
A wide elastic waistband, which promotes a solid fit and keeps the shorts from slipping during rigorous training or combat, is an essential component of Muay Thai shorts. Additionally, the elastic waistband is easily adjustable, guaranteeing a secure and comfortable fit for various body types.
Shorter length makes it easier to move and be more agile during training. The shorts' reduced length enables you to move freely and doesn’t limit the hip mobility required when throwing kicks.
Muay Thai shorts must also have a loose, comfortable fit. This permits unfettered movement and ideal mobility, both of which are essential during demanding workouts and combat.
Unique designs and colors that reflect the sport's traditional roots and cultural significance. These designs often feature intricate patterns, bold colors, and symbolic designs that represent strength, power, and resilience. Some shorts also feature the logos and branding of popular Muay Thai gear manufacturers or even do customize design, making them a fashionable choice for both training and casual wear.
Choosing the right Muay Thai shorts can greatly impact your performance and comfort level during training or competition. Here are some factors to consider when selecting Muay Thai shorts:
Muay Thai shorts should fit comfortably around your waist and thighs without feeling too tight or restrictive. It's important to check the sizing chart of the brand you're purchasing from and measure yourself to ensure a proper fit.
Muay Thai shorts are available in a range of hues and patterns. The shorts must adhere to the rules of the competition or gym, regardless of personal choice for the style and color.
Muay Thai shorts are constructed from breathable, ultra lightweight materials like satin, nylon, or polyester. It's critical to pick a material that is resilient and able to survive physically demanding training or combat.
Muay Thai shorts ought to be fully flexible and have lots of ventilation to keep you cool as you exercise. The leg openings should be broad enough to prevent compression while the waistband should be soft and not chafe your skin.
Level up your fight game with these killer Tiger Camo Muay Thai Shorts. The impressive design combines bold camo and a fearsome tiger, striking fear into the hearts of your opponents.
Built to last through even the most punishing sessions, these shorts feature:
Don't just train, dominate in style.
Unleash your inner nak muay with the Kanji Muay Thai Shorts!
Built for battle: These shorts are crafted to endure the toughest training sessions, just like a true nak muay (Muay Thai fighter).
Stay locked in: The traditional elastic waistband keeps your shorts secure, no matter how intense your clinch becomes.
Move like the wind: High kicks and lightning-fast footwork are a breeze with the freedom of movement offered by the convenient side slits.
Embrace the spirit: Train in style with the bold Kanji design, a constant reminder of your dedication to the art of Muay Thai.
Embrace the spirit of the warrior and elevate your Muay Thai game with Samurai Spirit Shorts!
Unleash your inner predator in the LEOPARD Muay Thai Shorts! Built for the ring and designed to turn heads, these shorts bring the fierce spirit of the Nak Muay (Muay Thai fighter) to your training.Crafted with high-quality materials and featuring a bold leopard print, they'll stay put through every clinch, knee, and elbow thanks to the secure elastic waistband.Deep side slits provide unrestricted leg movement, allowing you to execute devastating kicks and lightning-fast footwork with ease. Step into the ring with confidence and ferocity. Train like a beast. Look like a champion.
Unleash your inner nak muay with the Heart of Thorns Muay Thai Shorts, the fiercest design to hit the ring from Xmartial!
These shorts boast a pruk khao (elastic waistband) that stays locked down during even the most explosive exchanges, ensuring they won't betray you mid-fight. The tep (side slits) offer maximum movement, allowing you to unleash devastating kicks and knees with unmatched agility.Step into the ring with confidence and ferocity, clad in the Heart of Thorns Muay Thai Shorts.
Answer: Before making a purchase, it is crucial to measure yourself and consult the brand's sizing chart because Muay Thai shorts come in a variety of sizes.
Answer: No, Muay Thai shorts should not be too tight or restrictive. They should fit comfortably around your waist and thighs and not restrict your movement. Keep in mind they need to have enough room so that you can wear a cup (groin protector)
Answer: Some people choose to wear compression shorts or underwear under their Muay Thai shorts for added support and comfort.
Answer: Muay Thai shorts are often colorful and feature unique designs to express the fighter's personality and individual style.
Answer: Although Muay Thai shorts come in a variety of colors, it's important to make sure they adhere to the rules of your gym or competition.
Answer: It depends. The quantity of shorts you require ultimately relies on how frequently you train and your own preferences. I would recommend a pair for every day of the week you train.
Answer: It's best to follow the washing instructions on the shorts' tag. In general, it's recommended to wash them in cold water and hang dry them to prevent shrinkage or damage.
Answer: Muay Thai shorts have shorter legs to allow for maximum mobility and flexibility during training or competition.
Answer: Muay Thai shorts are available at specialized martial arts stores, sports equipment stores, and online retailers like XMartial.
In conclusion, choosing the right Muay Thai shorts is crucial for any practitioner of the sport. Not only do they contribute to your comfort and mobility during training or fights, but they also reflect your personal style and identity in the ring. When selecting Muay Thai shorts, it's essential to consider factors such as size and fit, color and design, material and durability, and comfort and mobility. Additionally, it's important to keep in mind the frequently asked questions about Muay Thai shorts, such as what size to get, how to wash them, and where to buy them. By investing in quality Muay Thai shorts that suit your needs, you'll be able to perform at your best and feel confident in the ring.
Do not fall prey to outdated opinions or marketing promises without a spec of proof. This list contains only proven supplements that can help you in one way or another in your boxing training.
You don't have to take all of them, or in fact, any of them, as supplements are only the icing on the cake consisting of training, nutrition, and sleep. But each has distinct and scientifically proven benefits, so I can recommend each one without concerns.
Whey protein is the most bioavailable and complete protein available in powder form. This means your body can digest, absorb, and use this type of protein to produce new proteins better than any other source.
However, if you meet your daily protein goal of 0.8-1 g per pound of body weight, the protein source matters less.
Beef protein, for example, can help you grow lean body mass like whey protein does, but it also lasts longer in the bloodstream [1].
Whey isolates are of higher quality than whey concentrates since they contain more protein per serving and have little to no lactose, making them ideal for lactose-sensitive people.
Whey protein is shown in studies to increase protein muscle synthesis and aid the increase of muscle mass.
But the primary purpose of protein in powder form remains to help you hit your daily protein goal. If you do that with food, whey is not really necessary.
But for a 180 lbs. person such as myself, reaching the 1 gr per pound of bodyweight daily goal can be challenging, especially if you don't want to go overboard on calories.
The timing of whey protein intake is less relevant than the overall daily dose. However, some studies suggest taking 20-40 g of whey after resistance training improves muscle protein synthesis [2].
One scoop of whey ideally contains around 25 gr of protein, but many brands only have 20 gr per dose.
Always look to buy whey with a higher protein quantity per dose. Price is usually indicative of the quality of the product.
If you are competing, buying something with the informed sports tick is recommended to ensure there aren't any contaminants inside.
===>Check Latest Whey Protein Deals<===
Creatine monohydrate is the single most studied supplement in history, and all misconceptions, myths, and imaginary issues should have been long gone. Sadly, some persist. But let's first see how creatine works and what it can do for you as a boxer.
Here is how creatine works.
The primary fuel used by the muscle for contraction is called ATP.
The P, in this case, stands for phosphate. The T stands for "tri," which means three. So, there are three phosphates. This is important info, so stay with me.
As you are undoubtedly aware, there are three major energy systems. Aerobic, anaerobic lactic, and anaerobic alactic.
While all energy systems collaborate during exertion (i.e., you cannot isolate one), different energy systems contribute more energy based on the activity being performed.
For example, a boxer primarily uses the aerobic energy system, while the alactic energy system takes center stage during quick, explosive bursts such as punch combinations.
The alactic energy system supplies energy at the fastest rate during peak activity. Other energy systems also contribute, but they are unable to provide energy at the same rate.
The alactic energy system's power is defined as how quickly it can produce ATP (energy), and capacity is how long it can sustain this energy production or regeneration level.
So, how does creatine fit in here?
Remember the phosphate molecule I mentioned before? The creatine molecule is what binds to the phosphate.
The more creatine there is, the more phosphate is present.
When ATP is used, the phosphate is burnt, converting ATP to ADP (D stands for "di" or 2). Now, only two phosphates are attached (it goes further, but we'll stop here).
Additional phosphates must be added to recover energy to convert ADP back into ATP.
The greater the rate this occurs, the longer the energy system can sustain its energy regeneration or capacity.
So, by supplementing with creatine, you can improve the strength and capacity of the alactic energy system, giving you more "explosive" energy throughout your boxing workout or match.
This implies you can do higher-paced training for longer and achieve greater results.
While increasing power output is perhaps the main benefit for a boxer, creatine does much more, which is why it's also a mandatory supplement for strength athletes and casual lifters.
Creatine users may have an average 8% boost in strength and lean muscle mass [3].
Additionally, creatine may have a neuroprotective mechanism that protects from neurodegenerative disease [4]. A critical possible defensive mechanism rarely discussed in combat sports.
Creatine may become a supplement prescribed to all boxers when more research is conducted due to the head trauma dangers inherent to boxing.
Furthermore, creatine may improve memory if you are lacking, as is frequent among vegetarians [5] and even young people [6].
Previous research has demonstrated that a loading phase of 20 g administered in 5 g dosages four times per day for one week, followed by a maintenance dose of 5 g, enhanced creatine absorption into the muscles.
However, the loading phase is unnecessary if you are not after immediate results, and taking 3 to 5 g per day is just as effective at saturating creatine within the muscle in about 6 weeks.
There are many types of creatine on the market, but none has the level of research and proof of efficacy as creatine monohydrate. So, stick with this type and buy from a reputable brand, such as Lift Big Eat Big or Bulk supplements.
===>Check Latest Creatine Deals<===
Vitamin D is a supplement for boxers and all combat athletes many people sleep on. I even put it in my top 3 must-use supplements next to creatine and whey protein.
Vitamin D plays a vital role in the body, which many are familiar with, but not all know about the significant athletic benefits it can provide. Vitamin D status can be affected by ethnicity, dietary variables, sunshine exposure, and clothing/lifestyle.
Furthermore, most people, such as athletes who train indoors, like boxers, are almost always deficient unless they live in a warm climate and spend much time under the sun.
For example, elite Spanish boxers and other indoor athletes were found to be moderately or severely low in Vitamin D [7].
Vitamin D levels have been linked to bone mineral density, muscular growth, particularly Type II muscle fibers, increased strength and performance, potential for faster recovery, and immune system strengthening [8].
Vitamin D supplementation is an excellent option if you live in a sunless environment or spend little time outside.
If you browse vitamin D3 supplements, you will see a massive divergence between the doses measured in UI from 500 to 50,000.
Studies done specifically on combat athletes have shown 50,000 IUs of vitamin D per week improved aerobic and anaerobic exercise performance compared to placebo, so this is what you should aim to take [9][10].
You can go to a local lab and check your vitamin D3 levels. Here is what the numbers show:
12-30 nmol/L= deficient
30-50 nmol/L= inadequate
50-120 nmol/L= adequate
>120 nmol/L= optimal.
===>Check Latest Vitamin D Deals<===
Beta-alanine is a non-essential amino acid that increases carnosine levels, which assists in neutralizing the acid byproducts of strenuous workouts, boosting performance in activities lasting 1 to 4 minutes [11][12].
Beta-alanine is a typical pre-workout substance responsible for a tingling feeling known as paresthesia [13]. This effect is safe, but you do not develop resistance to it.
To reduce the tingles, spread your dose over the day rather than taking a large amount at once.
Recent reviews of beta-alanine in martial arts show benefits in strength, power, overall work capacity, recovery perception, muscle gain, and loss of fat [14].
A study done on amateur boxers who consume 5-6 grams per day demonstrated an increase in punch frequency and force, less fatigue, and better peak power in their lower body, exceeding those who take a placebo [15][16][17].
Based on these studies, I advocate taking beta-alanine daily to improve boxing performance.
Aiming for 179 grams over three to ten weeks can improve endurance [18]. A solid strategy to achieve this is taking 4-6 grams daily, divided into 2-4 dosages.
===>Check Latest Beta Alanine Deals<===
Unless you consume oily fish like salmon and trout frequently, you could probably benefit from supplementing with fish oil.
For example, ingesting 4.2 grams of EPA and DHA has been proven to improve vertical jump performance and lessen muscle pain for up to two days following exercise [19].
Furthermore, consuming 3.2 grams of EPA and DHA can drop heart rate during both intensive and moderate activity and reduce the body's overall oxygen need without compromising performance [20].
Another significant benefit for boxing is the recent indication that Omega 3 DHA supplementation can reduce concussions symptoms following traumatic brain injury.
When selecting a fish oil supplement, look for one with a high EPA/DHA content relative to capsule size.
A 1-gram capsule typically contains 180 mg of EPA and 120 mg of DHA, meaning only 30% of the capsule is fish oil.
A much better choice is Sports Research Fish Oil, which is a potent fish oil supplement.
===>Check Latest Fish Oil Deals<===
Boxing sessions can be exhausting and cause excessive sweating. But despite popular advertising claims, the ordinary individual who trains three times per week does not require electrolyte supplements.
However, for competitive boxers training twice a day, replenishing electrolytes is critical for recovery and performance.
Sports drinks are an easy choice, but many don't contain enough sodium, the key electrolyte lost through sweat. Given that our sweat is mostly sodium, these drinks' emphasis on potassium over sodium is misleading.
Choose an electrolyte supplement with a high salt content. The exact requirement varies since people lose sodium at different rates, and certain boxers may lose more sodium than others.
A decent rule of thumb is to search for supplements with 300–1000 mg of salt per serving.
Sports Research provides an electrolyte solution with 400 mg of sodium that tastes great and is sugar free.
Electrolytes can be taken before, during, and after training to help replenish the reserves and hydrate the body. During the summer months, I like to take electrolytes and usually do it during training, finishing one serving throughout the session.
===>Check Latest Electrolyte Deals<===
Sodium bicarbonate, known as baking soda, is usually associated with baking, not improving your boxing performance.
Well, sodium bicarb has been explicitly studied in boxers, and the results are surprisingly good.
Ten amateur boxers at the national and international levels took 0.3g of sodium bicarbonate per kg of body weight an hour before sparring [23].
In contrast to the placebo, the boxers gradually raised their work rate throughout four rounds.
This was due to increased blood buffering capacity, which allowed the boxers to postpone the onset of fatigue by removing waste products from the energy regeneration process.
Furthermore, 7 professional boxers drank the same amount of sodium bicarbonate 10 minutes after a high-intensity running routine that mimicked the demands of a 3x4 round boxing battle, including a fourth round of running to exhaustion [24].
75 minutes later, boxers were put through a boxing-specific pad work routine that included 3x3 3-minute rounds followed by a high-intensity run.
The sodium bicarbonate condition extended the time to exhaustion more than double that of the placebo.
Sodium bicarbonate could be considered one of the best pre-workout supplements, and you likely have it at home right now.
Taking 0.3g per kg of bodyweight baking soda within 1-2 hours before boxing is enough to improve your performance.
For example, as a welterweight weighing 152 pounds, divide your body weight by 2.2 to calculate kilograms. At 69 kilograms, you would need to take 20 grams of sodium bicarbonate.
Make sure to combine it with something tasty because pure soda is not easy to drink. About 4ml of water per kg (about 280ml for our 69 kg example), with 1ml of sugar-free flavoring per kg of body weight.
If you want to start taking sodium bicarbonate to improve your boxing performance, first try it before a training session rather than a competition.
Depending on the amount consumed, it may cause stomach discomfort. You should be fine at these levels of 0.3g per kg of body weight, but it's always a good idea to observe how you react.
===>Check Latest Sodium Bicarbonate Deals<===
Caffeine is the most popular energy substance found in coffee, tea, and other natural and artificial beverages. It's also one of the most commonly used performance enhancers in sports, including boxing.
It provides energy, reduces fatigue, improves pain perception, and positively affects the central nervous system. But it also has adverse effects, which I am sure you are familiar with.
Drinking one coffee too much can make you anxious and jittery and leave you lying awake in bed for hours. This is where the amino acid L-theanine comes in.
L-theanine on its own reduces stress and anxiety and helps you relax. However, once combined with caffeine, it not only takes away the negative effects of caffeine but also further aids cognition and attention [25].
Most studies show the best caffeine dosage for performance increases is 3-6mg/kg, which is a substantial amount of caffeine.
I am around 84 kg, so based on the recommendations, I need around 250-300 mg of caffeine or around 4 cups of coffee for optimal results.
The good news is L-theanine reduces the amount of caffeine required to get the same effect. The common ratio is 2:1 of L-Theanine to caffeine. For a reasonable 100 mg of caffeine, take 200 mg of L-theanine.
While this is the suggested dose, I've played around with different ratios, and all seem to work fine, so don't worry too much about it.
Take the stack around 30 minutes before training.
Keep in mind when you are taking caffeine. No matter what supplements you take, sleep remains the most important factor for recovery, and caffeine has an elimination half-life of around 6 hours and can stay in the body for up to 9 hours after intake [26].
===>Check Latest Caffeine + L-Theanine Deals<===
L-citrulline has become a popular endurance supplement, possibly functioning as a vasodilator to increase blood flow. It increases nitric oxide synthesis by converting to l-arginine in the kidneys, subsequently creating nitric oxide.
While research into this process has shown conflicting results, there is evidence it improves endurance performance [27][28].
Nowadays, most pre-workout products contain L-citrulline. Taking it continuously for more than a week appears to amplify its performance-boosting effects, however a single dose of 6-8 grams can provide instant advantages.
A 3-12 grams dose is enough for regular use, but the optimal daily intake is 6-8 grams.
===>Check Latest L-Citrulline Deals<===
Nootropics are brain enhancers that are somewhat experimental and are not something every boxer should take. I personally like to try them, and some deliver surprisingly good results in and out of the gym.
I have two recommendations you may consider.
Braini is a one-of-a-kind brain booster with a patented recipe that has been peer-reviewed. They assessed its effectiveness by administering it to people for 28 days.
The participants took Braini every day and did a specific brain test at the beginning and end of the period to determine how their cognitive abilities changed.
The results show a 7.8% increase in cognitive flexibility and executive function at the Executive Function Shifting Attention Test (SAT-RT) compared to a placebo [21].
Cognitive flexibility is the ability to change your thoughts quickly, which aids in making accurate choices, particularly in sports such as boxing.
Executive function aids in concentration, following procedures, transitioning between tasks requiring memory, and being creative, all essential in boxing training.
The SAT-RT is a thinking and speed test measuring how quickly and effectively you can transfer your focus.
Braini has become popular among NFL players, so I can imagine it becoming more mainstream in other sports as well.
===>Check Latest Braini Deals<===
Mushroom extracts have become quite popular as health and wellness supplements.
Most mushroom extracts are speculative at best. Although there is little strong proof to back up the benefits, it may be worthwhile to take the risk.
Lion's Mane, in particular, is recognized for its cognitive advantages. A recent study discovered Lions Mane may boost mental processing speed and reduce stress in healthy persons [22].
Importantly, you must seek out high-quality Lion's Mane, like the ones offered by Real Mushrooms. Take 2-3 g daily to notice potential effects.
===>Check Latest Lions Mane Deals<===
I want to direct your attention to a couple of supplements many people take that do not provide unique benefits. They are not harmful, but spending money on them is pointless.
As I explained in the whey protein section, the most essential factor is a total protein intake of 0.8 to 1 gr per pound of body weight, followed by protein source and bioavailability. If you consume enough protein, you get enough BCAA's from your food.
Furthermore, if you drink whey, it also has BCAAs inside, and supplementing with these three amino acids separately is nothing more than a waste of money [29].
Glutamine is another supplement with no effect on performance and recovery [30].
There are no mandatory supplements a boxer should take. However, some are known to provide multiple benefits to performance directly or indirectly. The top 3 supplements for boxers are creatine, vitamin D3, and whey protein.
Yes, boxers should take creatine. The supplement has undoubtedly been proven to increase strength, explosive power, lean muscle mass, and endurance. It may also aid recovery between workouts and is a supplement I recommend to boxers at all levels because it’s nearly impossible to get enough from food alone.
Food supplements are allowed in all sports, including boxing. However, some brands and products may contain contaminants, which can lead to failed banned substance tests if you compete. It's imperative only to take proven, clean products if you are subject to testing.
All of the supplements on this list directly affect your performance. Some, like whey, are more of a dietary companion; vitamin D is an overall health supplement with performance implications, while Beta-Alanine and creatine directly boost specific athletic qualities.
If you are handling boxing training, conditioning, food, and sleep properly, supplements can be a great way to improve your physical and mental condition in the gym and daily life.
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Hundreds of formulations, ingredients, and brands are vying for your money, and many make wild claims about their efficacy. I know perfectly well from experience how tempting it is to believe these promises and envision yourself reaching a world title at black belt thanks to a tub of powder, but we all should know better.
A supplement must noticeably improve a particular aspect of your training to be considered effective for BJJ. We can divide supplements into pre-workout, intra (during training), and post-workout supplements.
I have done the heavy lifting and have thoroughly researched, tested, and picked the best scientifically proven and effective supplements in each category that can elevate your BJJ performance in one way or another.
Pre-training supplements are taken between an hour and 10 minutes before training or competition and should enhance strength, endurance, or focus.
There are many pre-workout supplements mixing in a large amount of ingredients, but they are often not appropriately dosed and can contain banned substances, which can be a problem if you compete.
So, always read the ingredients label to ensure they are dosed adequately.
With an estimated 90% of the world's population consuming caffeine daily, it is safe to say that caffeine is the most consumed drug in the world.
Caffeine is commonly found in traditional beverages like coffee and tea, as well as in energy drinks and pre-workout mixes. Caffeine is also usually the main ingredient in any supplement that claims to increase energy or focus.
I am certain you know firsthand how caffeine makes you feel, but I'll cite some data for better illustration.
Caffeine improves power and sprint performance by 6.5%, increases the number of reps performed in a set by 9.4%, enhances endurance performance by 2.22%, and power output by 2.9% [1][2].
Caffeine, in the context of BJJ, can be excellent for boosting your physical performance and mental state to help you be more focused.
A specific study was done on BJJ athletes, and the test subjects performed better on a number of physical tests and in competition simulation [3].
So, without a doubt, caffeine is a powerful ergogenic supplement. But a lesser-known hack is adding L-theanine to mitigate some of the adverse effects of caffeine. It has a synergistic effect and is one of the original nootropic stacks [4].
Nootropics, also called smart drugs or brain enhancers, aim to improve cognitive performance.
The caffeine L-theanine stack improves physical and cognitive function, such as enhanced reaction time, visual processing speed, working memory, attentiveness, and decreased exhaustion and mental fatigue [5][6].
Caffeine alone has a suggested intake of 3-6 mg per kilogram of body weight. This is a significant amount; if you are not used to caffeine, start with 100 mg. However, when coupled with L-theanine, dosages can be significantly reduced.
The ideal ratio of L-theanine to caffeine is 2:1, with a regular dose of 200 mg L-theanine and 100 mg caffeine taken 30-60 minutes before exercise.
===>Check Latest Pre-Workout Deals<===
Beta-alanine is known to cause a tingling or itchy sensation on the skin following intake.
Many people associate this feeling with their pre-workout mixes "working." But that is not the case. Paresthesia is a harmless side effect of ingesting beta-alanine [7].
Beta-alanine works by buffering hydrogen ions in the muscle, increasing the time before exhaustion.
Let me explain this in BJJ terms. Lactate accumulates within the muscles during high-intensity activities, such as BJJ.
This is the "burn" sensation followed by exhaustion. For example, the leg fatigue you experience when you try to hold closed guard for too long.
However, the "burn" is generated by increased hydrogen ions (H+), not a rise in blood lactate.
As hydrogen ions collect, they make the muscle environment acidic, reducing the pH.
This pH drop has a detrimental effect on the muscle's contractile capacity, resulting in fatigue.
We can delay exhaustion by ingesting beta-alanine, which removes hydrogen ions from the muscle and keeps it at a neutral pH level for longer. It accomplishes this by raising carnosine levels, which buffer or eliminate H+ ions.
How do we know that this works? Studies have demonstrated that beta-alanine increases high-intensity exercise duration in the 1-4 minute range, allowing you to maintain a greater intensity for longer [8,9].
The recommended dose is 30 milligrams per kilogram body weight 60 minutes before exercising.
So, if you weigh 70 kilograms, you'll need 2.1 grams of beta-alanine. Beta-alanine is a daily supplement that will help you improve your carnosine levels.
If you cannot tolerate the tingling feeling at greater levels, divide your dose throughout the day. For example, 0.7 g, three times a day.
===>Check Latest Beta-Alanine Deals<===
L-citrulline provides similar benefits to beta-alanine for exercise duration but through a different method. L-citrulline is a nitric oxide booster, which means it dilates blood vessels, allowing more blood to flow easily to working muscles.
More blood means more oxygen is given to the muscles, which improves endurance performance [10].
L-citrulline is converted to L-arginine in the kidneys. As a result, L-arginine concentration increases, converting to nitric oxide and increasing endurance.
Interestingly, nitric oxide may minimize the need for oxygen and ATP during exercise while increasing the efficiency of the mitochondria's energy production [10].
L-citrulline has been demonstrated to raise the number of repetitions to failure in both lower and upper body exercise, improve maximal grip strength, reduce muscular soreness after training, extend the time to exhaustion during moderate-intensity exercise, and improve feelings of muscular fatigue after exercise [10,11,12].
It's easy to see how all of this benefits BJJ.
You should consume L-citrulline every day. Anywhere from 3 to 8 grams daily, about 60 minutes before a workout. The research reveals that 6-8 g doses are the most effective.
===>Check Latest L-Citrulline Deals<===
Yes, I am talking about your regular baking soda at home. It turns out this common household ingredient is a powerful cardio enhancer.
It might seem strange initially, but I am all about giving you scientifically backed supplements, and sodium bicarbonate has more than solid backing.
Here is how it works and what results studies show.
Sodium bicarbonate slightly raises the pH levels within the muscle, lengthening the duration between acidity and exhaustion. It has been demonstrated to boost power production and time to fatigue [13].
It has been researched whithin a few martial arts, and the results are not always what you might expect.
For example, BJJ practitioners reported no improvement in isometric leg strength to fatigue after consuming sodium bicarbonate [14]. But this doesn't mean baking soda doesn't work.
It is crucial to highlight that endurance in this study was tested using a test that emphasized force production, which explains why no improvement was likely seen. Fortunately, we have research on Judo and elite wrestling.
After consuming sodium bicarbonate, a judoka could do more throws during the specific Judo fitness test and create a larger upper body average and peak power relative to body weight [15,16]. But that is not all!
The Elite wrestlers test showed the same results, and the athletes could perform more throws during a dummy throw test [17]. However, this was limited to male athletes.
The suggested dosage is 0.2-0.4 g per kilogram of body weight, 60-120 minutes before training [18].
Using our 70 kg BJJ athlete example, 14-28 g sodium bicarbonate. That can be a lot to digest. Some people may have gastrointestinal discomfort from consuming this much at once.
So, another method is to divide the complete amount into three doses throughout the day [19]. In this way, you can still reap the benefits without stomach issues.
Sodium Bicarbonate is not the easiest supplement to take, but it’s dirt cheap and super effective, so it may be worth the hassle.
===>Check Latest Sodium Bicarbonate Deals<===
BJJ training sessions are usually not long enough to warrant much supplementation, but if you are training hard for more than an hour, you may need extra energy aside from water to keep you firing on all cylinders.
Sports drinks are one way to go about it, but they often contain unwanted substances and are not cheap, so I am recommending a type of carbohydrate you can use for fuel.
Maltodextrin is a simple type of carbohydrate. Essentially, it is sugar without the sweetness. It blends nicely with whey protein, making it an excellent post-workout drink, but you should avoid drinking it while training.
Instead, use pure maltodextrin with some flavoring. It could be a fizzy pill or flavored droplets. Depending on your carbohydrate requirements, you can also add maltodextrin to your sports drink to supplement your carbohydrate intake.
Sports drinks also contain electrolytes like sodium, potassium, and chloride, which are crucial if you sweat a lot.
So, if you train in a hot climate and your gym does not believe in the power of AC, getting something with electrolytes on top of carbohydrates is a sound idea.
But let's get back to maltodextrin and why use it as the carbohydrate source.
Glucose is the primary fuel source for replenishing energy in your working muscles.
It is also the fastest to convert into energy. Fats and proteins, on the other hand, must go through a series of transformations before becoming glucose.
We can theoretically prolong tiredness for 30-60 minutes by increasing glucose availability to the muscles.
It appears 40-75 grams of carbs per hour is sufficient to improve performance. If you know you have a hard two-hour BJJ session, consuming carbohydrates after 30-45 minutes will keep you fueled for the rest of the session.
===>Check Latest Carb Supplement Deals<===
Post-workout supplements usually help you with recovery, which is often as important as training itself.
Some of these are not necessarily taken right after training but require long-term use, and ingestion timing is not important, unlike pre- and intra-workout supplements where timing is key.
The first three supplements on this list are the most important for BJJ practitioners and the only ones I consider necessary.
Creatine is one of the most well-studied supplements and has been proven to be extremely effective for athletes to increase their high-intensity exercise capacity and lean muscle mass.
Creatine is a staple for countless strength and bodybuilding athletes and everyday lifters, but it should also be a part of every BJJ practitioner's supplementation routine, in my opinion.
To summarize how creatine works, when you take it as a supplement you have enough creatine in your body to saturate the muscles.
What exactly does that mean, and what does it do?
Our muscles contract using adenosine triphosphate (ATP) as fuel. Triphosphate refers to three phosphate molecules.
These phosphate molecules bond to creatine, forming phosphocreatine (PCr). As a muscle uses ATP for energy, it loses a phosphate molecule, resulting in adenosine diphosphate, or two phosphates.
To convert back to ATP, it must replenish this phosphate. As a result, the stored PCr is immediately consumed, renewing ATP for the muscle to use. This means you have more energy available for the alactic energy system.
Studies show this results in an 8% increase in strength, 14% more reps at a given load, and an increase in anaerobic power [20,21]. Furthermore, as we discussed in the pre-training section, an accumulation of H+ ions causes fatigue.
PCr absorbs H+ ions, which delays the time to exhaustion during very high-intensity exercise, allowing for more reps at a given load [22]. Creatine also improves the ability to restore glycogen, giving you extra fuel for creating ATP [23].
BJJ involves a lot of explosive bursts, followed by lower intensity periods, and improving anaerobic power while having more fuel for explosive actions through creatine is a big benefit to enjoy.
Creatine will also significantly aid your efforts in the weight room and help you build more muscle, which is why I believe creatine to be one of the few essential supplements for BJJ.
The recommended creatine dosage for optimal results is 5 g per day. It's that simple. It does not matter when you take it.
Simply make it a routine and do it daily. The most common way of intake is in your post-workout shake, which is why I have placed creatine in the post-workout category.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Whey protein is a high-quality protein obtained from milk during the cheesemaking process.
Whey protein is highly digested and contains all nine essential amino acids, which the body cannot create on its own, and is super popular among athletes from all fields.
Whey is your best friend if you're having trouble meeting your daily protein requirements or looking for a low-cost, high-quality protein source.
Supplementation with whey protein for 6 to 12 weeks during strength training was more effective than a pure carbohydrate supplement or alternative protein sources in terms of muscle building and strength development [24].
It contains some of the most necessary amino acids (EAA), which stimulate muscle protein synthesis (the creation of new muscle) to the maximum extent, which is why whey is the perfect post-workout supplement.
However, some people cannot digest whey protein well due to lactose intolerance, while others may avoid dairy products.
In the first case, choosing a whey isolate means that the protein powder contains little to no lactose, making it easy to digest. For the second situation, beef protein powders are excellent substitutes.
Even though they do not cause an early surge in the protein synthesis response, they produce equivalent gains in muscle development and performance to whey protein [25].
This is largely dependent on your body weight and protein requirements. One scoop of your favorite protein powder will suffice, as 20-25 g of whey protein has been proven to stimulate muscle growth.
The International Society of Sports Nutrition advises a minimum daily protein consumption of 1.6 g/kg, with a maximum of 2.2 g/kg/day or 0.72 g/lb to 1.0 g/lb of body weight [26].
This can be hard to obtain from food alone, especially for heavier people. Whey protein makes reaching the daily protein target easier and cheaper.
===>Check Latest Whey Protein Deals<===
Because BJJ is an indoor activity, you are likely deficient in this vital vitamin the sun provides. For example, all of the indoor sports participants in this study were moderately or severely deficient in vitamin D [30].
Vitamin D supplementation is crucial because it promotes bone mineral density, stimulates muscular growth of Type II muscle fibers, enhances strength and performance, can accelerate rehabilitation, and boosts the immune system [31].
There are even studies specifically for combat sports, and both of them show supplementation with 50,000 IUs per week increases both aerobic and anaerobic endurance [32,33].
Being out in sunlight is always preferable, but not possible for most people, at least not year-round. The low price of vitamin D and its effects on endurance, when taken in high doses, make it a must-use supplement for BJJ practitioners.
As I said, the optimal dosage is 50,000 IUs per week. The studies show there aren't additional benefits to gain if you go above this dose.
Most vitamin D supplements have 500-1000 IUs per tablet, so you will need to buy 50,000 IU like the one offered by Now Foods and take it once a week or use 10,000 IU doses 5 times per week.
===>Check Latest Vitamin D Deals<===
A mass gainer isn't strictly necessary. However, it can be a convenient meal replacement if you are short on time after training.
In a situation where you are taking a midday class and hurrying back to work, gulping a shake of mass gainer makes perfect sense.
A mass gainer is just a meal in powder form containing a lot of carbohydrates, protein, and a little fat. But how can you determine which one is best for you? Many are on the market, and many are full of garbage.
One of the greatest I've found is Crazy Nutrition's Mass Gainer. It's one of the few that employs natural products as a carbohydrate source, such as sweet potato and oats, so you'll obtain more micronutrients and feel better in your stomach.
Furthermore, it contains digestive enzymes, so you will not feel bloated after drinking it.
One dose of a mass gainer is usually around 450 and 700 calories, making it a solid meal replacement. In the case of Crazy Nutrition, you are getting 488 calories and 40 grams of protein per dose.
===>Check Latest Mass Gainer Deals<===
Fish oil is not a miraculous supplement, as many people believe. However, it is a fantastic overall health supplement to use. Taking fish oil can lower triglyceride levels, which may minimize your chance of a heart attack [27].
Furthermore, fish oil intake can reduce resting heart rate in persons who are out of shape [29]. Numerous scientific studies have shown that fish oil can improve heart health, brain function, and inflammation.
While this is all great, we are interested in the benefits for athletes. Fish oil supplementation has been demonstrated to minimize perceived muscle pain and increase acute power output after recovery [28].
But you shouldn't buy just any fish oil supplement as most are low-quality. You can determine if a product is legit by looking at how much EPA and DHA are in a fish oil capsule. The most common ratio for a 1000 mg capsule is 180 mg EPA and 120 mg DHA.
This means the remaining 700 milligrams are filler. Look for double or triple-dose formulations that contain at least 50% EPA and DHA.
The recommendation is at least 1 g of mixed EPA and DHA per day. I prefer to go higher, around 2 g combined EPA and DHA.
===>Check Latest Fish Oil Deals<===
Joint supplements are frequently recommended for people suffering from osteoarthritis to alleviate symptoms. While glucosamine can be used for this, it may also have a preventive effect.
For example, soccer players supplemented with glucosamine sulfate had a slower rate of collagen degradation, indicating that it may help protect your joints [34].
BJJ puts a lot of strain on your joints, and if you have problems with this area, glucosamine might be a good supplement to take.
3000 mg is the suggested high dose to slow down joint deterioration.
===>Check Latest Glucosamine Deals<===
There are a few popular supplements in the BJJ community that I believe should be avoided because their effects are not worth spending money on.
Many people take BCAA's as a separate supplement, but this is a waste of money for most of them. Let me explain why.
BCAAs are essential amino acids crucial for muscle protein synthesis, muscular repair, and avoiding muscle breakdown during exercise.
But the good news is that if you eat enough high-quality protein like meat, dairy, and poultry, and even more so if you drink whey protein (which contains BCAAs), the extra supplementation has no additional effect whatsoever [35].
Glutamine is an amino acid naturally abundant in whey protein, beef, and eggs. If you consume these products often, you probably already exceed the necessary amount.
Glutamine has not been proven to enhance muscle growth, although it may positively impact gut health, especially in vegans.
Supplements are an excellent way to enhance your BJJ and athletic performance, but they are not a magic pill and can never substitute a healthy lifestyle and diet. They are just a piece of the puzzle.
A balanced diet supplying your body with all the necessary micro and macronutrients is paramount. Supplements then help further build upon a solid diet or patch a hole here or there, but will not be of much help if you eat garbage all the time.
The best results are a fact when you combine supplements with a solid diet, a good training regime, and proper sleep and recovery.
Sadly, too many products on the market are underdosed or contain fillers or unwanted substances.
Always buy from reputable brands, ideally with visible third-party testing. This is especially true if you are a competitor subject to drug tests. We know these aren't really a thing in BJJ, but it's probably a matter of time before banned substance tests become the norm.
Even if you are not worried about tests, it's best to know what you put in your body, so always research before buying a supplement. There are plenty of professional and user reviews online. If you can't find any for a product, stay away from it.
If I have to narrow the list to only three products, it will be whey protein, creatine, and vitamin D3. All three have thorough studies and have been proven effective beyond any doubt. They are cheap and harmless and provide numerous benefits for BJJ practitioners and athletes in general.
More supplements can benefit you, and most of the ones I believe are worth it are on this list. Nevertheless, all the others except whey, creatine, and vitamin D3 are more situational and not as universally effective in enhancing performance.
The best supplements for BJJ either directly enhance your performance, like caffeine, creatine, and sodium bicarbonate, or fill gaps within the diet, like whey protein. Always remember that supplements are just that- a supplement to your overall diet.
Always buy products from reputable brands to ensure you are getting the full scope of possible benefits and not ingesting useless or outright harmful substances.
References
When you start strength training, one of the first supplements people will offer you has to be creatine. And unlike many other products with loud marketing promises but weak or nonexistent results, creatine is something you can benefit from at every level.
This is why I will help you choose the best creatine supplement and not get bogged down in the endless choices or, worse, get lured in by a clever marketing message to spend money on something you don’t need.
Pros
Cons
I prefer a creatine supplement with a transparent ingredient list and no fillers or additives. I always mix it with my post-workout protein mix, so I usually take Lift Big Eat Big Creatine Monohydrate.
The perfect clarity and creatine quality make it ideal for those new to sports supplements. The company is happy to present a thorough Certificate of Analysis (CoA), proving the supplement is free of impurities and the creatine is genuine.
The Creapure® brand creatine monohydrate has undergone rigorous testing to produce 99.9% pure creatine [5][6]. According to the CoA results, it is truly the best creatine as only 8% of creatine supplements on Amazon are tested [7].
Furthermore, Lift Big Eat Big is entirely flavorless, with no additional fillers or chemicals.
Nothing but pure creatine monohydrate is included. I don't like taking creatine with water alone, but this one is one of the few that is actually decent in this regard.
In terms of cost, a tub of fifty serves costs $39.99, or $0.80 a serving. The three-tub set is the best deal, costing $99 for 150 servings plus free domestic shipping—the price per serving drops to $0.66, a prime deal for a Creapure product.
Other creatines are also good options for beginners, but with this product, you can be confident you are getting the full promised effects of creatine.
Pros
Cons
Transparent Labs Creatine HBM follows the guideline of providing pure creatine monohydrate. It also adds a different twist with its formula, containing 1.5 grams of HMB, 5 milligrams of BioPerine, and 500 international units of vitamin D.
HMB is a metabolite of the amino acid leucine, which helps to inhibit muscle protein breakdown and can assist in speeding up the recovery process after intense physical activity, although further proof is required [10].
Bioperine helps with the absorption of other compounds, in this case, creatine and HMB. You can get this product unflavored, but there is also an ever-increasing list of over 10 different tastes.
Another big benefit of the Transparent Labs Creatine is the informed sports tick, which signifies you can be certain the supplement is not contaminated and you won't pop in a banned substance test before competition.
All these additional ingredients and benefits naturally boost the price to $1.67, twice as expensive as the other options on the list and maybe a bit too much for beginners just dipping their toes in supplements.
Even so, the price is still affordable for most people, and some people start their journeys with high aspirations, so this creatine is for them.
===>Check Latest Transparent Labs Creatine HMB Deals<===
Pros
Cons
The true star for most beginners has to be Bulk Supplements creatine. Beginner and budget options usually overlap, but deciding to go for the cheap product is not always wise.
In this case, though, you are getting a quality supplement because Bulk Supplements is a reliable, NSF-certified, and FDA-registered company.
This creatine is offered in a wide variety of sizes, from a tiny 100 g sachet to a mammoth 5 kg bag, enough for 3 years of daily use.
Bulk Supplements creatine contains only creatine in the micronized form, making it easily soluble. It's free of sugar, soy, dairy, and any other additive besides the sole main ingredient.
If you buy small packages, the price is not lower than the Lift Big Eat Big creatine or most of the other options, but when you purchase in bulk, as is the company's intention, you get an insane deal.
The only drawback is the resealable bags, which lose the ability to seal after a while.
===>Check Latest Bulk Supplements Creatine Deals<===
Pros
Cons
Flavored options are much better for those who take creatine on its own and not as a part of supplement stacks.
Hardcore fitness enthusiasts may not mind gulping bad-tasting stuff, but flavor might be crucial for someone new. If you want one of the most delicious creatine supplements, an excellent option is Nutricost.
Of course, the flavor would not matter if the ingredients are not good, but one serving of Nutricost provides 5 grams of high-quality creatine monohydrate, easily absorbed and used by the body.
The product is now offered in 4 different tastes and uses natural flavors and colorants. The price is also quite appealing, especially when you buy the big 200-serving tub.
With a price per serving of around $0.30, 4 great tastes, and third-party tested quality creatine monohydrate, this supplement is a prime contender for being the best creatine for beginners.
===>Check Latest Nutricost Creatine Deals<===
Pros
Cons
While all creatine is equally effective for men and women, my choice for the ladies falls to the Legion Recharge post-workout formula for two reasons. First, it has L-carnitine, and second, it tastes great.
The L-carnitine aids in reducing muscle soreness following exercise and has been associated with weight loss, decreased physical and mental fatigue, and increased muscle mass [9].
And, of course, the main ingredient is properly 5 milligrams of micronized pure creatine.
Legion Recharge is available in four flavors: blue raspberry, fruit punch, grape, and strawberry lemonade. It contains no added sugar, artificial food coloring, or fillers and is naturally sweetened with Stevia.
It is also third-party tested, ensuring you know precisely what you are getting. Every option on this list is suitable for women, but the Legion Recharge has some little extras, making it preferable for many.
===>Check Latest Legion Recharge Creatine Deals<===
Pros
Cons
Gummies are an enjoyable and convenient way to consume creatine on the go.
Novomins overcomes many of the concerns associated with creatine gummies. First, unlike most other products with 1 g of creatine per gummy, you can get the recommended five grams of protein from just two Novomins.
Another typical complaint is that gummies include a lot of sugar and unwanted substances.
Novomins gummies utilize maltitol instead of sugar, which is a welcome replacement for most, although some people can experience digestive issues.
Yet another welcome element of Novomins gummies is the 45 days’ worth of them in a single pack, which is in contact with many other gummies where a single pack is not even enough for a month.
===>Check Latest Novomins Creatine Gummies Deals<===
Creatine is one of the most extensively researched supplements, with more than 500 peer-reviewed publications covering different aspects of creatine supplementation. So, the benefits I'll list are all scientifically proven and backed up by the experience of numerous lifters and athletes.
In a review of all creatine-related literature, the International Society of Sports Nutrition discovered multiple trials demonstrating improved recovery with creatine supplementation.
The consensus statement from the collective studies verifies creatine's efficacy in recovery.
One of the key factors when choosing creatine is to find a pure product without contaminants and unknown ingredient origin.
Creapure® is the gold standard, with 99.9% pure creatine monohydrate. When possible, look for this brand in creatine supplements. This form of creatine is used in our top suggestion, Lift Big Eat Big.
Some creatine supplements have added substances to help you with other aspects of your health and performance. For example, our runner-up option has HMB for potential strength gains.
Other products may include fat-burning elements or mix the creatine in a pre-workout formulation.
It's important to have clear goals and find a supplement with which you can take 5 grams of pure creatine daily.
If you want some additions, you can choose the appropriate product for your goals; if not, just stick to a pure creatine monohydrate.
There are many types of creatine, but the only one worth your time and money is creatine monohydrate.
It is the most cost-efficient option and the only one with all the scientific backing you can ask for. However, here are some other types of creatine you can find on the market:
Half lack any backup for bioavailability and effectiveness, while the other half has limited support. This is why I strongly suggest you buy creatine monohydrate, and the advice is even more valid for beginners.
Powder remains the most accessible, cheap and easy way to ingest creatine.
Most creatine powders are unflavored and easy to mix with any other drink; for most people, this is the post-workout shake. Furthermore, a pack of creatine powder usually contains enough for a few months.
Creatine is also available as capsules and, more recently, as chewing gummies. While they are not inferior in quality to powder, they are not better either and usually are more expensive.
But capsules are a good solution for people who are always on the go or prefer to take a pill instead of dissolving powder into liquids.
And gummies are just a more fun and pleasant way to take creatine. But on the flip side, you must usually take in a few gummies to hit the daily dose, and there are always extra ingredients taking care of the flavor and texture.
Thankfully, creatine is not only one of the most efficient supplements, but it's also relatively cheap.
To best determine the actual price of a supplement, divide the number of servings by the price for the package, and you will get the cost per serving.
Depending on what option you get, our choice for best creatine costs between $0.66 and $0.80; the more expensive stuff with added ingredients is $1.67, while the most budget option can come down to $0.15 if you buy a couple of years' worth of creatine at once.
Other kinds of creatine cost more than twice as much per gram as creatine monohydrate. Do not fall for these marketing tricks promoting new and better types of creatine, as they are a hoax.
Most creatine monohydrate supplements are without flavor, and you can mix them with your favorite drink, like juice, whey protein, and many others.
But when mixed with plain water, the unflavored creatine still has something of a taste and is not pleasant to drink at all.
This is where flavored creatine supplements come in. Some products taste great and can be enjoyed even as a post-workout treat.
If you drink only creatine, this could be the right solution for you. I personally prefer to mix in an unflavored scoop of creatine in my post-workout protein.
There are two ways to take creatine regardless of whether you are a beginner or an experienced lifter- the loading approach and the non-loading one.
The downside of this method is that this amount of daily creatine often induces unpleasant gut sensations and is generally a hassle to take so much every day, usually divided into smaller dosages throughout the day. [4]
Regarding the time of day to take creatine, there isn't much difference as long as you take it daily and keep your levels saturated.
Especially for beginners, the most important part is taking the creatine at the most convenient time, so it becomes a daily habit.
The answer is a big yes. Creatine is a safe and efficacious supplement that can help you have more strength and endurance in the gym while aiding your recovery.
This is important for everyone, but beginners often need all the help they can get, and creatine is an affordable and easy-to-take performance enhancer.
But always keep in mind creatine is not a magic pill. It will help you only if you do the work in the gym and have decent nutrition and recovery.
Consider factors like dosage, purity, additional ingredients, powder, pill or gummy, and flavors before buying. The buyer's section of this article should help you determine what you need.
You can and should take creatine for maximum results. The body does not build a tolerance to creatine, and strength training depletes the reserves, so daily supplementation is not only possible but recommended.
The optimal dose is between 3 and 5 g.
The Lift Big Eat Big creatine is my choice for the best creatine supplement for beginners because it has the proof of being the purest form of creatine and does not have any other ingredients.
But there are also excellent options for beginners further down the list and you should find the perfect choice for you regardless of your goals.
===>Check Latest Lift Big Eat Big Creatine Deals<===
References
While many creatine products are worth your cash, some are simply better than others.
One of my favorite creatine supplements is the Lift Big Eat Big creatine monohydrate because it contains only the purest form of creatine and nothing else, and I like to be absolutely sure what I am taking and how everything is dosed.
Let me convince you why this product is excellent in greater length.
Pros
Cons
===>Check Current Lift Big Eat Big Creatine Deals<===
In most cases, a creatine supplement must contain only pure creatine monohydrate. Lift Big Eat Big relies on the approved golden standard Creapure, which is 99.9% clear according to studies [8][9].
Numerous studies have shown the pure form of creatine is effective at increasing muscle mass and general strength by taking 5 g of creatine per serving, which is what this product delivers.
Some supplements like to mix in creatine with other performance-enhancing compounds, but Lift Big Eat Big takes a no-nonsense approach and delivers only the key ingredient in its best form, without any positive or negative additives.
Lift Big Eat Big creatine is offered only flavorless. This is true for many creatine supplements, but the actual truth is not always the same, and some have an unpleasant aftertaste.
Lift Big Eat Big has no flavor, and if you drink it with plain water, it won't taste bad. Or good, for that matter. Still, it's best to mix it in with another beverage like juice or a protein shake.
The mixability of the supplement is good and does not leave any lumps. But if you mix it with water, there will be the typical creatine sediment on the bottom, which you will need to swirl if you want to take every last spec of it.
Creatine is one of the most tested supplements, and no studies, including one lasting 4 years, have found any long-term adverse effects.
There have been suspicions of hair loss, dehydration cramps, and kidney problems, but all of them have been refuted in research.
What is possible to experience, though, is some digestive issues if you are one of the 5-to-7% unlucky people.
Thankfully, the percentage is even lower with people taking Lift Big Eat Big because it's just pure creatine.
Another thing associated with creatine intake is water retention. However, this effect is only temporary, and many users actually enjoy it because it draws more water into the muscles, making them appear fuller and bigger.
Third-party testing is important to prove how clean a product is. Lift Big Eat Big is confident enough to present its official Certificate of Analyses, proving its claims about the absence of any other ingredients.
A single container contains 50 servings and costs $39.00, or $0.80 a serving. The three-tub combo includes 150 servings for $99 and free U.S. shipping.
This reduces the cost per serving to $0.66, which is a pretty good deal for a Creapure product if you ask me.
===>Check Current Lift Big Eat Big Creatine Deals<===
Creatine's primary use has always been to increase strength and muscle mass, and the people benefiting the most from these are weight lifters, powerlifters, and bodybuilders.
Creatine has thorough research backing its effectiveness for long-term and short-term muscle growth. According to an extensive study, creatine is the single most effective supplement for muscle growth [1].
Additionally, it provides more strength and muscle endurance and enhances power development. All these traits make it a must-have supplement for everyone serious about gaining strength.
Strength may be the main benefit of creatine, but it’s far from the only one. Creatine aids ATP regeneration and helps replenish the primary energy currency, delaying fatigue.
This is perfect for endurance disciplines like swimming, running, and ball sports, where endurance at the end of the match is often the difference between winning and losing [2].
While strength athletes need creatine to reach their full potential, regular fitness enthusiasts are the ones who drive the market. With creatine being safe and effective, everyone can enjoy the benefits.
The Lift Big Eat Big creatine is entirely pure, so you can be confident it will aid your gym efforts without fail.
Creatine is naturally found primarily in red meat and seafood. Products vegetarians and vegans do not take.
So, supplementing with creatine is a good idea for them. And the good news is that creatine as a supplement does not contain animal products and is vegan-friendly [3].
The recommended dose of creatine is 3 to 5 grams per day for optimal results from full muscle saturation [4]. But there are two ways to reach this saturation - with or without loading.
The loading phase is not necessary, but it will lead to faster muscle saturation and results. It includes taking 20 grams of creatine daily, split into 4 servings, preferably with a meal to enhance absorption.
After 5 to 7 days of loading, you return to the standard 5-gram per day dosage known as the maintenance phase, and you can keep taking it indefinitely, as the body does not build a tolerance to creatine.
Studies suggest there is no golden window for creatine intake. The subject has been debated for years, but the general consensus is that it is most important to take it daily, not when exactly.
If you're not following the loading regimen and are on a maintenance dose, you can simply add 3 to 5 grams at any time during the day. I find it most convenient to take it with my post workout shake.
Consuming creatine after exercise may be more advantageous for muscle growth, according to a small number of studies, although it does not appear to affect strength increases [5].
Lift Big Eat Big may be my favorite creatine, but I realize it won’t suit everyone’s needs. So, I will offer you some worthy alternatives, each bringing something different to the table.
Transparent Labs' Creatine HMB compound provides a unique combination. Each serving contains 5 grams of creatine monohydrate and 1.5 grams of HMB and BioPerine, which some fitness enthusiasts believe may improve the supplement's efficiency.
The presence of HMB also appeals to individuals seeking a potential advantage in muscular recovery and strength. However, the HMB studies are questionable at best [6][7].
Third-party testing and the informed sport tick ensure each batch of the Transparent Labs product is free of illegal chemicals.
Unlike the Lift Big Eat Big creatine, you can get this product in multiple flavors, sweetened with stevia. While natural flavors and sweeteners, this creatine can be taken by all health-conscious enthusiasts.
However, the price tag will not appeal to everyone. Transparent Labs Creatine HMB costs roughly $1.67 per serving, significantly more than plain monohydrate choices.
It also contains an additional 500 IU of Vitamin D per serving, which, while useful, may not be worth the extra cost for all users.
On the opposite end of the spectrum is Bulk Supplements Creatine Monohydrate. This simple, no-frills option gets straight to the point for those looking to increase muscle mass and overall gym performance.
As the "ultimate budget option," it's especially appealing for beginners or those looking for the best value supplements available.
The Bulk Supplements product is pure creatine monohydrate with no added tastes or additives.
It's easy to use and works well with various diets, including vegan and vegetarian options.
In terms of pricing, it is consistent with Lift Big Eat Big's approach, which emphasizes affordability and product purity. However, if you buy some huge packages, the price decreases significantly.
Nutricost Creatine Monohydrate is another option worth considering. Nutricost promotes itself as a brand that offers both quality and value.
Nutricost's creatine monohydrate, like Lift Big Eat Big, is designed for consumers who value simplicity and efficacy.
The formula comes in flavor and flavorless varieties, making it convenient to mix on its own or with other beverages or performance shakes without compromising taste.
With Nutricost, you get a product that is both affordable and high-quality.
It's an excellent choice for individuals who prefer avoiding unnecessary flavors and additives while requiring a consistent dose of creatine to improve their training results.
Lift Big Eat Big creatine clearly stands out for its high-quality Creapure composition and easy mixability.
The absence of flavor is ideal for those who like a neutral taste, and third-party testing adds an extra layer of trust which is difficult to ignore.
Sure, it isn't the cheapest option on the market, but you get what you pay for: purity and performance without digestive issues.
While there are alternatives such as Transparent Labs Creatine HMB and Bulk Supplements Creatine Monohydrate, Lift Big Eat Big Creatine stands on its own.
It's an excellent choice for anyone serious about their fitness quest and seeking a dependable creatine supplement. Whether you're a beginner or an experienced lifter, this creatine could be the muscle-boosting supplement you've been looking for.
===>Check Current Lift Big Eat Big Creatine Deals<===
References
But supplements can help you reach your full potential, and in extremely physically demanding sports such as wrestling, every advantage, no matter how small, can be decisive.
Some supplements are worth your money and will help you build your wrestling strength and conditioning. But many others are full of marketing promises and zero actual results.
So, I’ve curated a list of the best wrestling supplements worthy of your money and some you should skip.
There are two reasons to take vitamin D as a supplement- to reduce deficiency of the valuable vitamin in the body, especially in the winter months, and to boost aerobic and anaerobic performance.
And while the first use is well known to everyone, the correlation between vitamin D3 and performance is surprising for many.
Athletes who train indoors are more likely to have low vitamin D levels. For example, of 488 indoor Spanish athletes, 82% had less than optional vitamin D levels, with 45% being deficient [1].
This causes numerous problems, as vitamin D levels are linked to bone mineral density, strength, muscular size, and immune system strength [2].
But what's more intriguing is Andrew Marley's PhD study on combat athletes. His two most recent trials found that taking 50,000 IUs of vitamin D per week increased aerobic and anaerobic exercise performance compared to a placebo [3][4].
It is up to you to decide how to take 50,000 IUs of vitamin D. Andrew says he takes one 50,000 tablet per week, perhaps the most convenient way. If you want to take supplements daily, you can take 10,000 IUs five times a week.
I take one 50,000 IU pill every week and purchased a full year's supply for $10. It's ridiculously cheap, so there's no reason not to take it.
===>Check Latest Vitamin D3 Deals<===
Protein powder is not a necessary supplement, but it is a very convenient one. There are three main reasons you might want to take whey protein as a supplement:
Your daily protein intake should range between 0.8 and 1 g per pound of body weight. If you weigh 180 pounds, this can be difficult for those who do not consume as much meat or eat fewer meals.
I am around 180 lbs, eat a lot of meat, and still struggle to consistently hit the 180 g of protein daily without going overboard on calories.
Protein powder is an easy approach to meet your protein intake goals.
Furthermore, if you're driving straight from training to work, drinking a protein shake in the car eliminates the need to sit down for a post-workout meal.
Finally, protein powder is the cheapest protein source per serving, allowing you to buy less expensive meat or dairy sources while staying within your budget.
How can you know what protein is best? It makes no difference what type of protein you consume as long as you meet your daily protein requirement.
However, there are other factors to consider as a wrestler. Third-party testing with the informed sport tick is the most important badge to seek for.
You want a protein powder tested for forbidden substances to avoid being popped from contaminated protein.
I recommended Transparent Labs 100% Grass Fed Whey Protein because it is third-party tested, tastes delicious, and has one of any brand's highest protein-to-serving size ratios.
This ensures that most of the scoop contains protein rather than inexpensive fillers.
If you are lactose intolerant, whey isolate is your best option over non-dairy protein powders because it has been further processed and has little to no lactose.
===>Check Latest Whey Protein Deals<===
Creatine is a supplement every wrestler should take, but many avoid because of false assumptions. It is suspected to induce weight gain, gastrointestinal problems, muscle cramps, hair loss, dehydration, and renal damage.
However, none of these are supported by research [5]. Yes, you will first gain weight.
But this is water weight saturating your muscles with creatine, which is the intended effect. This saturation provides greater energy for explosive movements.
Creatine responders should anticipate to gain around 1.2% of their body weight [6]. Nonresponders may experience no weight gain at all.
Taking creatine will raise strength by about 8%, increase the number of reps performed at a given load by 14%, and improve anaerobic power, which is critical for wrestling conditioning. [7][8].
When choosing creatine type, stick to monohydrate creatine. Other types of creatine exhibit comparable or worse rates of muscle saturation while costing more due to marketing.
Monohydrate is completely effective and the only type you need.
You don't need to use the loading method of intake unless you need quick improvements in performance. 5 g per day is all you need to get full muscle creatine saturation in 28 days.
Wrestlers should use this supplement without hesitation. However, if you compete in the NCAA or other tested competitions, always look for creatine with the informed sports tick, indicating the tested absence of banned substances.
One such creatine that also tastes delicious is Transparent Labs Creatine.
If you're not competing in a tested competition but still want high-quality, pure, unflavored creatine, Lift Big Eat Big offers a great package deal to save you money.
===>Check Latest Lift Big Eat Big Creatine Deals<===
You won't need a fish oil supplement if you consume plenty of fatty seafood, such as salmon, and aren't strapped for cash.
On the other hand, those who don't consume fatty fish regularly should take fish oil in supplement form.
For instance, a study found that supplementing with 4.2 g of EPA and DHA together increased vertical jump height and decreased muscular pain for up to 48 hours after training [9].
In addition, it was found that 3.2 g of EPA/DHA decreased whole-body oxygen demand and heart rate during maximum and submaximal exercise without affecting performance [10].
Consider the EPA/DHA ratio in relation to the capsule size when choosing fish oil supplements. In a 1-gram pill, for example, the typical dosage is 180 milligrams of EPA and 120 milligrams of DHA.
This means that out of 1000 mg, only 300 mg is actually fish oil.
A better solution is Natures Bounty Triple Strength Fish Oil, which is a potent fish oil supplement
This one is what I use, and if you happen to be in the US, you can find it at Costco.
===>Check Latest Natures Bounty Fish Oil Deals<===
Wrestling is renowned as one of the most physically demanding sports and notoriously hard workouts where athletes lose a lot of sweat.
Despite current marketing claims, the ordinary person who trains three times per week does not require an electrolyte supplement.
However, for a wrestler who trains every day and possibly twice per day, electrolytes become essential for recovery.
Sports drinks often do not include enough sodium to be effective electrolyte replenishers.
Some are even bad enough to pack their drinks with potassium but not sodium, even though you sweat mainly sodium.
So, opt for an electrolyte supplement with a high salt content. There is no universal guideline because everyone sweats sodium at varying rates, with some wrestlers considered "salty sweaters."
Look for 500-1000 mg of sodium per serving. Transparent Labs offers a 500 mg sodium electrolyte mix that tastes wonderful and meets the informed sports tick criteria.
===>Check Latest Transparent Labs Electrolyte Deals<===
Beta-alanine is the well-known pre-workout ingredient responsible for the feeling people associate with a product "working."
Paresthesia refers to the tingling sensations that move from your face to your limbs [13]. This is a harmless side effect that you cannot develop tolerance to.
Spreading your dose over the day, rather than taking a large amount all at once, can help lessen the tingles.
Beta-alanine works by increasing carnosine levels, which buffer acidic waste products associated with high-intensity exercise, allowing you to perform high-intensity bursts lasting 1-4 minutes [14][15].
A recent systematic review of beta-alanine supplementation in combat sports found athletes had increased strength, power, overall work capacity, a better perception of recovery from physical exertion, more lean mass, and less fat mass [16].
For wrestlers, 4 g per day for 8 weeks resulted in a 1.1 lb gain in fat-free mass while losing 0.43 lbs, a 1.5-sec increase in flexed arm isometric hang time, and a 0.3-sec drop in 300-yard shuttle time when compared to placebo [17].
Amateur boxers who take 5-6 g daily had increased punch frequency and force, reduced tiredness, and improved lower body peak power as compared to placebo [18][19][20].
This evidence is sufficient to conclude consuming beta-alanine daily improves wrestling performance.
To see endurance increases, acquire 179 g over 3 - 10 weeks [21]. Supplementing with 4 - 6 g per day, divided into 2 - 4 dosages, is effective.
Transparent Labs offers a third-party banned drug-tested beta-alanine at an affordable price.
===>Check Latest Transparent Labs Beta-Alanine Deals<===
Using stimulants to get through your workouts usually implies problems elsewhere. Too little sleep, too much physical activity, insufficient nutrition, or too much stress.
Caffeine, the most potent legal performance enhancer, is an example of a stimulant that can be used sensibly.
Other compounds in pre-workout supplements may boost performance, but caffeine is responsible for most of these improvements.
The key elements to look for are properly dosed components, informed sport ticks, and a moderate caffeine dose.
Transparent Labs Bulk is my suggested pre-workout because it checks all of these categories.
Stay away from pre-workouts with massive caffeine doses and underdosed other ingredients.
===>Check Latest Transparent Labs Bulk Pre-Workout Deals<===
L-citrulline is a popular new endurance supplement that allegedly acts as a vasodilator, improving blood flow.
It stimulates nitric oxide production by converting to l-arginine in the kidneys, which is then converted to nitric oxide.
However, studies on this mechanism are conflicting even though we notice benefits in endurance performance [11][12].
This popular component can now be found in all pre-workout supplements. Steady doses over 7 days appear to provide better performance advantages. However, 6-8 g can provide acute performance gains.
When used continually, dosages ranging from 3 to 12 g are sufficient, although 6-8 g daily is the best option.
Transparent Labs offers third-party-tested L-citrulline that is devoid of banned substances.
===>Check Latest Transparent Labs L-Citrulline Deals<===
You must use caution when using this substance. Most people should avoid it because it causes gastrointestinal discomfort.
Make sure to first try it in training a few times and not debut its use in competition.
The principle is similar to beta-alanine, in which acidic waste products can be buffered to improve endurance.
For example, ten national and international amateur boxers consumed 0.3g of sodium bicarbonate per kg of body weight an hour before sparring.
They gradually increased their work rate throughout four rounds, compared to placebo [22].
Seven professional boxers demonstrated identical findings, increasing the duration to exhaustion by more than double that of the placebo.
The recommended baking soda dose is 0.3g per kg body weight, taken 1-2 hours before training.
It's a lot to ingest, which explains the usual stomach discomfort, so give it a shot before committing.
===>Check Latest Sodium Bicarbonate Deals<===
Increasing nitric oxide levels may improve blood flow to working muscles, allowing more oxygen delivered during exercise.
Beetroot juice and extract are popular forms of dietary nitrates in supplement form.
A daily dose of either 140 mL of beetroot juice or 1 g of beetroot extract increased strength and endurance in a variety of combat athletes [23].
Bulk Supplements is a reputable brand that offers huge bags of beetroot extract.
===>Check Latest Bulk Supplements Beetroot Extract Deals<===
Brain supplements are all the rage now in all walks of life because they promise to enhance focus, concentration, and mental performance.
While primarily used by busy professionals and students, nootropics can have value for athletes and wrestlers.
Don’t expect miracles, though. Even when nootropics work, the benefits are usually subtle and not immediately felt.
But if you have the cash to spend and potentially have better focus and clarity on and off the mats, here are some worthy options.
Braini is only nootropic with third-party peer-reviewed research supporting their entire formulation and not only individual ingredients.
To assess cognitive performance, they conducted a 28-day program that included taking Braini daily and administering the validated CNS Vital Signs exam before and after [24].
They discovered a 7.8% increase in cognitive flexibility, executive function, and the Executive Function Shifting Attention Test (SAT-RT) compared to placebo.
Cognitive flexibility aids in the adaptation to complex instructions and translates to decision-making abilities, which are vital in wrestling competitions.
Executive function is defined as the ability to pay attention, sequence instructions, switch focus between memory-requiring activities, recall details, and think creatively, all of which are required during wrestling practice.
SAT-RT translates into more efficient, accurate, and timely answers in shifting attention situations, such as dealing with an opponent in wrestling.
NFL players are already using Braini, so it's only a matter of time until it becomes popular in other disciplines.
===>Check Latest Braini Deals<===
Most mushroom extracts are speculative at best. Although there is little strong proof to back up the benefits, it may be worthwhile to take the risk.
Lion's Mane, in particular, is recognized for its cognitive advantages. A recent thorough study discovered that Lions Mane may boost mental processing speed and reduce stress in healthy persons [25].
Importantly, you must seek out high-quality Lion's Mane, such as the one shown here. Take 2-3 g each day to reap potential advantages.
===>Check Latest Real Mushrooms Lions Mane Deals<===
The two supplements I firmly believe wrestlers should avoid are BCAAs and L-Glutamine, not because they are harmful but because they do nothing while costing money better spent on high-quality food or other supplements.
BCAAs are a waste of money. Total protein consumption takes precedence over all other factors, and protein sources become less important when aiming for 0.8 g per pound of body weight.
When enough protein is consumed on a regular basis, using BCAAs provides no additional benefits [26].
Furthermore, your whey protein and meat already contain BCAAs. Therefore, you don't need to supplement with these three amino acids.
Despite its promotion, Glutamine does not improve athletic performance or recovery [27].
It may, however, aid with digestion troubles for patients with IBS when combined with a low FODMAP diet [28], but this is not something wrestlers or fighters in general are concerned with.
Don't expect supplements to perform miracles. Training, nutrition, and sleep are the three pillars on which your wrestling ability and conditioning are built. But if you have all of them dialed in, a select few supplements can take you to the next level.
Don't fall for too many marketing promises, and stick to the proven supplements, especially if you are on a tight budget. If not, it might be work experimenting with some of the more speculative products.
For the Muay Thai devotee in your life, the mere mention of the sport ignites a fiery passion in their eyes. The rhythmic thwack of leather on pads, the electrifying sting of competition, the deep respect for tradition – it's an obsession that burns bright. But finding the perfect Muay Thai gifts like gloves, shin guards and Muay Thai shorts, for these warriors of the ring can be a daunting task. Fear not, for XMartial's 2024 selection is here to deliver knockout punches of pure Muay Thai bliss!
Whether your loved one is a seasoned nak muay or a budding champion, this guide is packed with presents that will elevate their training, amplify their spirit, and solidify your place as their ringside MVP. Because let's face it, gifting a Muay Thai enthusiast isn't just about materialism; it's about honoring their dedication, fueling their passion, and becoming part of their journey. So, step into the ring with us and discover Muay Thai gifts that will truly resonate with the Muay Thai champion in your life!
XMartial has solidified its position as a reputable brand in the world of Muay Thai. With a commitment to quality and innovation, XMartial has become the go-to choice for many enthusiasts. The brand's dedication to providing top-notch gear and equipment has earned them a strong and loyal following within the Muay Thai community.
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Choosing the perfect Muay Thai gift involves considering the recipient's skill level, personal preferences, and style. Whether you're shopping for a beginner or an advanced practitioner, XMartial provides options that cater to a variety of tastes and needs. Additionally, the brand offers budget-friendly choices yet high quality gears, ensuring that there's a perfect gift for every Muay Thai enthusiast.
In conclusion, XMartial's Ultimate Selection stands out as a comprehensive and top-quality array of Muay Thai gifts. From premium gear to specialized training equipment, XMartial caters to practitioners of all skill levels. The brand's commitment to excellence and customer satisfaction makes XMartial a trusted choice for anyone looking to elevate their Muay Thai experience. Explore XMartial's offerings and give the gift of quality and passion to the Muay Thai enthusiast in your life.
]]>To give you an advantage in wrestling, I am providing you with the top workouts, exercises, and an analysis of the most critical physical metrics.
Mastering shadow wrestling requires diligent practice of the fundamentals during proper work-to-rest intervals. Many videos online demonstrate fundamental wrestling drills ideal for low- and high-intensity solo training.
Effective practice involves focusing on posture, movement, and offensive and defensive maneuvers in a planned or spontaneous sequence.
The intensity of your workout is determined by the physical adaptations and energy systems you want to target.
A slower pace with shorter rest times focuses predominantly on aerobic energy production, whereas a faster pace with longer rest periods increases anaerobic energy production.
If you can practice with a partner, you can improve your training by including partner drills, which allow for more direct application of techniques.
If you have a grappling dummy, use it to practice repeated takedown drills.
The rope climb is highly effective for wrestlers since it improves upper body strength, grip, and endurance.
This exercise develops the arms, shoulders, and back, providing a complete workout that is especially good for the physical demands of wrestling.
The squat is widely regarded as the best lower-body exercise working the glutes and quadriceps, albeit its efficiency depends on back strength. There are numerous varieties, including back, front, and Zercher squats.
Your previous injuries, training phase, and personal comfort with the exercise will determine your choice. Personally, I like the front squat, and here's how it's done.
The deadlift is a crucial lower-body exercise in wrestling training targeting the glutes, hamstrings, quads, and back while improving grip strength.
While I'm wary about incorporating heavy deadlifts into routines since they can be difficult to recover from, affecting subsequent wrestling performance, it's unquestionably a favorite among some wrestlers and, when done correctly, can considerably complement a training program.
Many wrestlers, however, suffer from lower back ailments, which deadlifting can exacerbate. I advise using the trap bar instead of a standard barbell since it reduces lower back strain, and the higher grips limit the range of motion. Here is the technique:
I love combining Olympic weightlifting exercises with wrestling training, but you don't have to focus on thе classic snatch and clean and jerk exercises. Instead, you can go for easier-to-learn weightlifting variations that can efficiently increase strength and power without learning difficult techniques.
The goal is to rapidly lift big weights, bridging the gap between resistance training and wrestling practice. Here's how to do it effectively:
The snatch high pull is my favorite exercise in weight training for building a strong upper back. It requires a concentrated effort from the ground up, utilizing the hips and upper back muscles to propel the barbell upwards toward your chest.
This exercise is a comprehensive full-body strength builder for wrestlers, including a mat return movement similar to the power clean. Here is the technique:
While powerlifters excel in bench pressing, not all approaches may be appropriate for wrestling-specific training. Adopting specific characteristics, such as their setup and leg drive, is advantageous, but changing the grip breadth is recommended for wrestling-specific strength. Here's a step-by-step instructions:
The push press, derived from Olympic weightlifting, is essential to a wrestler's strength training regimen. It requires channeling strength from your legs to your hands and arms, similar to many wrestling takedowns. Here is how to do it:
The barbell row is a powerful strength-building exercise that requires you to balance both your body weight and the weight of the barbell. Personally, I find this exercise difficult, but often, the most despised exercises produce the most significant benefits.
The dumbbell row is an excellent alternative to the barbell, especially when using big weights. Here's how to do a barbell row:
Choosing towel pull-ups over the traditional type provides variety to your training. While not required, utilizing towels instead of a bar offers a unique challenge that focuses on hand, grip, and forearm strength, all of which are essential for wrestling in terms of good gripping and wrist control.
If you're new to towel pull-ups, start with a simple dead hang to develop your grip strength.
Jumps are a great alternative to standard weightlifting routines. It's simple to begin, and you may ramp up the intensity by adjusting the weight. You can use a barbell on your back or hold a trap bar or dumbbells at your side.
Jumps can help you improve your ability to quickly generate force, an essential skill for wrestling. Here's a guide for doing them:
The Romanian Deadlift (RDL) is essential for anyone looking to strengthen their legs, particularly the hamstrings. It can be done with big loads, delivers a superb hamstring stretch, and efficiently strengthens the glutes and lower back. Unlike the regular deadlift, the RDL starts from the standing position.
To clarify, moving the weight off the floor does not constitute the first repetition of the RDL. Let's look at the proper technique for maximizing hamstring development.
The Kettlebell swing is a dynamic hip extension exercise that results in a swift and intense stretch in the hamstrings and glutes as the kettlebell swings back, followed by a quick hip thrust to activate these muscles.
Even a light 16 kg kettlebell can engage the glutes similarly to hip thrusts with a load equivalent to a 10-repetition maximum.
This is the proper technique:
The bearhug carry, similar to sandbag loading, is a strenuous Strongman exercise that tests your whole body, from your hips to your hands. Regular practice of this workout can considerably improve your endurance. Here is the technique:
The farmer's walk is a crucial part of any wrestling training regimen, known for its emphasis on grip strength and upper back conditioning. While farmer's handles are commonly used, kettlebells are also feasible. Here is the method:
The easiest method to demonstrate the significance of strength and conditioning for wrestlers is to compare elite and sub-elite wrestling competitors.
126 male wrestlers were divided into three categories: top elite, elite, and amateur, with the top elite winning medals at European and/or World Championships, elite wrestlers competing but not winning a medal, and amateurs not competing [1].
A comprehensive array of testing evaluated strength, power, and conditioning. Top elite wrestlers had a 12% higher aerobic capacity than amateurs, except lightweight wrestlers, who showed no significant difference.
During maximal cycling sprint tests, top wrestlers outperformed amateurs in terms of average and peak lower body power.
Elite wrestlers produced 12.5% and 7.5% more peak and average power production, respectively, but only in middleweight.
When comparing top elite and elite wrestlers, the distinctions were not obvious, implying that beyond a certain threshold of physical ability, top-tier wrestlers are distinguished by their technical and strategic talents.
It should be noted the amateurs in this study had less training experience than the elite wrestlers, which may account for their lesser physical talents.
However, these findings are based on a single study, and a wealth of additional information is available.
A four-time World Senior Greco-Roman wrestling champion from Iran, participating in the 55 kg category, performed 30% more pull-ups and 8% more sit-ups than the national average, demonstrating his outstanding muscular endurance ability [2].
When adjusted for body weight, this wrestler displayed more strength in the back squat than national requirements, scoring 1.83 instead of 1.79. However, his bench press performance was marginally lower, at 1.39, compared to the national norm of 1.48 relative to body weight.
Elite Iranian junior wrestlers in the 55 kg weight class exhibited comparable strength, with averages of 1.9 and 1.4 for squat and bench press, respectively, when assessed against body weight [3].
Elite Iranian Junior wrestlers had better squat and bench press values than Division III American College wrestlers, indicating top-tier wrestlers may have more strength [4].
Furthermore, a study of elite Junior Turkish wrestlers examined strength differences between those who made the National Team for the World Championships and those who did not.
Instead of using standard dynamic movements such as squats and bench presses, this study assessed isometric grip, back, and leg strength [5]. Wrestlers chosen for the national squad had a 10% greater grip strength, 12% more back strength, and 7% better leg strength isometrically than non-selected wrestlers.
A 2015 study of senior wrestlers compared elite and sub-elite competitors [6].
Elite wrestlers had over eight years of experience and had competed in at least three international tournaments, whereas sub-elite wrestlers were national finalists who had never competed internationally.
Elite wrestlers performed more bench presses (1.1 vs. 0.9) and squats (1.4 vs. 1.1) proportional to their body weight than sub-elite wrestlers.
A 2011 study intended to uncover physical parameters predicting wrestling performance by comparing elite and amateur wrestlers across weight classes (lightweight, middleweight, heavyweight) [7].
Elite wrestlers had more lean mass and demonstrated 12-26% more squat and bench press strength than amateurs. Their maximum muscle power for these workouts was much higher, ranging from 14 to 30 percent more than amateurs.
Surprisingly, the primary difference in muscle strength and power was not age or training experience but lean body mass.
Top-level wrestlers displayed greater grip strength in the lightweight and middleweight categories, increasing by 6-19%, but this difference was not detected in the heavyweight class. Furthermore, elite wrestlers demonstrated a 7-20% increase in maximal back strength compared to amateurs.
It is obvious dynamic and isometric strength are critical for wrestling performance and should be prioritized in a wrestler's strength training plan.
Aerobic and anaerobic performance were measured in elite Junior Iranian freestyle wrestlers, with lower body average power ranging from 330 to 620 Watts and aerobic capacity averaging 50 to 57 ml.kg-1min-1[3].
For context, top-level endurance athletes can have aerobic capacities of more than 70 ml.kg-1min-1 [8], while senior elite wrestlers frequently have average power outputs of around 836 Watts [9]. Exceptionally, certain athletes can produce power outputs of more than 1000 W!
Junior elite wrestlers frequently outperform elite taekwondo practitioners regarding average power relative to body weight, highlighting the importance of lower-body anaerobic strength in wrestling over striking-based combat sports [10].
Interestingly, these young elite wrestlers' lower body power outputs beat those of the German 4000m pursuit World Record holders from the 2000 Olympics [11].
Early research comparing elite and non-elite juvenile wrestlers in the United States found peak anaerobic power of the arms and legs, proportional to body weight, was a significant differentiator. In comparison, aerobic ability was not as important [13].
But how do top-tier senior wrestlers compare to their less experienced peers?
Elite Spanish wrestlers competing internationally showed 11% more peak power than their national-level peers [12]. However, elite wrestlers had only a slight edge in aerobic capacity over sub-elite rivals.
A comprehensive 2011 study of 92 wrestlers from five nations, grouped by experience level and body weight, stands out in this research field [14].
Elite wrestlers in this study had extensive experience and competed in major European and/or World Championships, while amateurs were national finalists.
Elite wrestlers in all weight classes performed better on the Wingate test in terms of absolute and relative upper-body average, as well as peak power.
The significant difference in anaerobic power could be ascribed to top wrestlers' 3-5% higher lean mass, which corresponds strongly with anaerobic peak and median power in such tests [15].
A more recent evaluation of 71 research publications, including 2,124 wrestlers, sought to uncover significant physiological features among wrestlers [16]. The key findings include:
According to the research, elite wrestling performance is defined by the ability to create high levels of anaerobic power and capacity. Improving this requires significant fat-free mass, muscular strength, and power. It should be addressed within a wrestling conditioning program.
Here’s an example wrestling strength and conditioning program designed to improve your ability to repeatedly scramble.
Get The Scrambler Strength & Conditioning Program Here.
A1) Hanging Leg Raise 3 x 8
A2) Back Extension 3 x 10
B1) Incline Bench 2 x 5 7 RPE
B2) Weighted Chin (No load if you can’t do reps at prescribed RPE) 2 x 8 7 RPE
C1) BB Jump Squat 4 x 5+5+5 w/ 5sec rest each + w/ 2 min rest between sets 30% Back Squat 1RM
A1) Extra ROM Push-Up (add weight if necessary) 3 x 10 7 RPE
A2) Inverted Row (add weight if necessary) 3 x 10 7 RPE
B1) Fat Barbell Curl 2 x 8 7 RPE
B2) Triceps Pushdown 2 x 10 7 RPE
C1) BB Jump Squat 4 x 5+5+5 w/ 5sec rest each + w/ 2 min rest between sets 30% Back Squat 1RM
For both parents and "lazy" college wrestlers, not doing S&C during the season is one of the worst decisions they can make.
Strength training should never be stopped during the season. Your risk of injury will rise as the season goes on because you will get weaker and less fit.
If you compete at least once a week, you might not even need to do any additional conditioning, but weightlifting should remain a priority.
It could be once or twice a week depending on how often you wrestle. The following is a sample two day per week sample schedule for a wrestling strength program during the season:
A1) Front Squat 3 x 3 @80% 1RM
B1) Fat Close Grip Bench Press 4 x 2 @83% 1RM
B2) Weighted Towel Pull-Up 4 x 5-6 @8 RPE
C1) Sandbag Carry 2 x 20-40m
A1) Medicine Ball Scoop Toss 3 x 3
B1) Power Clean + Push Press 2 x 2+2, 1 x 2+1, 1 x 1+1
C1) DB Jump Squat 2 x 5 @10% bodyweight
C2) Explosive Incline Push-Up 2 x 5
Wrestling strength and conditioning do not have to be complicated. It's all about consistency and doing just enough to foster growth while keeping you healthy enough to wrestle. It's a tricky balancing act involving trial and error.
For grappling strength and conditioning, see my program here.
References
In the dynamic world of combat sports, a prevailing question often echoes among practitioners and enthusiasts alike: "Does BJJ work against bigger guys?" This inquiry delves into the intricacies of Brazilian Jiu-Jitsu (BJJ) and its effectiveness when pitted against opponents with a significant size advantage.
Size has long been a focal point in combat sports, influencing strategies, outcomes, and perceptions. In this exploration, we'll unravel the story of BJJ's efficacy, particularly when faced with the challenge of contending against larger adversaries. Join us as we navigate the realms of technique, leverage, and the timeless tale of David versus Goliath in the context of Brazilian Jiu-Jitsu.
In the realm of Brazilian Jiu-Jitsu, the David vs. Goliath analogy shines brilliantly. Just as clever David used a sling and strategy to overcome powerful Goliath, BJJ empowers smaller practitioners to triumph over size disparities.
BJJ techniques are the metaphorical "slingshot," allowing skilled grapplers to exploit leverage and control through sweeps, submissions, and clever positioning. Sheer strength is no match for strategic maneuvering and understanding your opponent's weaknesses. Remember, Goliath's bulk was useless when David cleverly placed himself for the winning blow.
This analogy isn't just about winning medals; it's about the inspiring message: dedication, strategy, and technique can level the playing field on the mat. So, step onto the mat, hone your skills, and become your own "giant slayer," proving that BJJ is where the "sling" reigns supreme.
On the BJJ mat, size takes a backseat to technique and strategy. While smaller practitioners naturally face challenges against larger opponents in terms of strength and reach, they possess distinct advantages that can turn the tide. Their speed, agility, and lower center of gravity make them elusive and adaptable, weaving through defenses and escaping unfavorable positions with ease. Their superior endurance allows them to outlast opponents in grueling matches, capitalizing on fatigue.
However, the size difference is undeniable. Initiating control and overcoming brute force require tactical nuance. Smaller practitioners excel at leveraging technique and body mechanics to exploit weaknesses and execute submissions. They prioritize ground fighting, where their agility and flexibility shine, rather than engaging in strength-based stand-up battles.
Ultimately, success in BJJ for smaller individuals hinges on embracing their unique strengths and adapting their game. By mastering technique, utilizing agility and speed strategically, and focusing on ground techniques, they can overcome size limitations and become formidable forces on the mat. Remember, in BJJ, the smallest competitor can topple the biggest giant with the right skills and mindset.
Our exploration of Brazilian Jiu-Jitsu's effectiveness against larger opponents takes us back to its historical roots. Developed in the early 20th century, BJJ revolutionized martial arts with its emphasis on leverage, technique, and ground fighting.
One defining moment that showcased BJJ's prowess occurred in UFC 1 when Royce Gracie, a relatively slender fighter, faced opponents with significant size advantages. Gracie's opponents were often larger and seemingly more powerful, yet he emerged victorious. This monumental feat underscored the effectiveness of BJJ techniques, proving that skill and technique could triumph over sheer size and strength.
Royce Gracie's strategic use of leverage, submissions, and ground control paved the way for the sport of MMA and solidified BJJ's reputation as a martial art capable of neutralizing the physical advantages of larger adversaries.
The synergy between fundamental BJJ techniques and clever leverage makes the art truly unique and empowering. Here's a deeper dive into your statement:
When you skillfully combine fundamental techniques with smart leverage, you achieve impressive results:
Exploring these concepts through training and practice is what makes BJJ such a rewarding and empowering journey. Each roll presents a new puzzle to solve, a new opportunity to refine your technique and leverage prowess.
In Brazilian Jiu-Jitsu (BJJ), the effectiveness of techniques isn't solely determined by the size of the opponent but also by their training background. Let's delve into the dynamics of facing trained versus untrained individuals.
Trained practitioners, regardless of size, have a fundamental understanding of BJJ techniques. They are familiar with leveraging body mechanics, balance, and submissions. When facing larger but untrained opponents, BJJ practitioners can capitalize on their technical knowledge to neutralize the size difference.
Trained individuals possess the ability to apply BJJ techniques strategically. This includes knowing how to off-balance opponents, execute sweeps, and transition between positions. Against an untrained larger opponent, a skilled BJJ practitioner can employ these techniques to control the encounter and, if necessary, submit their adversary.
Size alone doesn't guarantee success in a physical confrontation. BJJ's emphasis on technique allows practitioners to defend against strength-based attacks. Trained individuals can use their knowledge to evade and counter larger opponents' force, emphasizing the importance of skill over sheer size.
Untrained individuals may lack familiarity with BJJ concepts, providing trained practitioners with opportunities to exploit gaps in knowledge. This can include capitalizing on improper weight distribution, countering predictable movements, and utilizing submissions that an untrained opponent might not recognize.
In essence, while size can pose challenges, the effectiveness of BJJ techniques against trained and untrained individuals hinges on the practitioner's skill level. BJJ's core principles empower individuals to navigate encounters with larger opponents by relying on technique, strategy, and a deep understanding of the art.
Emphasize the refinement of techniques over reliance on physical attributes. Precision in execution can compensate for the lack of sheer strength.
Develop agility and speed through specific drills and exercises. These attributes become valuable assets in maneuvering around larger opponents and initiating effective techniques.
Prioritize strategic positioning to nullify the impact of an opponent's size. Utilize leverage points, angles, and timing to gain advantageous positions during a match.
Cultivate adaptability by diversifying your game plans. Being versatile in your approach allows you to respond effectively to various body types and fighting styles.
Recognizing the disadvantages faced by smaller practitioners is crucial for personal growth in BJJ. By implementing strategic approaches, refining techniques, and focusing on adaptability, smaller individuals can transform challenges into opportunities for success on the mats.
Before we delve into the conclusion, let's take a moment to emphasize the importance of selecting the right gears like: gis, bjj rash guards, bjj shorts, bjj spats for your BJJ journey. XMartial stands as a steadfast companion on the mats, presenting top-tier equipment crafted to elevate your performance and prioritize safety. From robust Gis to supportive accessories, XMartial is committed to furnishing practitioners with the necessary tools to thrive in both training sessions and competitions. Beyond mere functionality, the right gear not only enhances your comfort and aids in injury prevention but also serves as a catalyst for confidence. Wearing specific gear can instill a sense of empowerment, akin to donning the attire of a superhero like David gearing up to face Goliath. This added confidence is not just about donning attire; it's about feeling great, ready to conquer the challenges and triumphs of your BJJ journey."
Though size might cast a shadow, BJJ empowers David to topple Goliath in the intricate dance of combat. By wielding the potent weaponry of fundamentals, leverage, and agility, smaller practitioners weave through their larger opponents, navigating the tactical chessboard with grace and precision. BJJ's adaptable nature shines on every mat, its strategic depth rendering brute force obsolete. This transformative art levels the playing field, ensuring that within its intricate embrace, victory smiles upon the most skilled, not the most colossal. So, while size may present initial hurdles, BJJ empowers smaller practitioners to orchestrate their triumphs, rewriting the narrative of combat one masterful technique at a time.
]]>When it comes to martial arts, the right gear can make all the difference. Whether you're deep into Brazilian Jiu-Jitsu (BJJ), Mixed Martial Arts (MMA), catch wrestling, or any other combat sport, having the right pair of BJJ shorts is essential. And in 2024, XMartial is setting the bar high with its top designs that blend performance, protection, and style.
XMartial BJJ Shorts are not just ordinary fight shorts. They are meticulously crafted to offer the perfect balance between performance and comfort. Here's what sets them apart:
Inside Drawstring Enclosure: These shorts are equipped with an inside drawstring enclosure, offering one of the best BJJ shorts for a secure and customized fit. No more worrying about shorts riding up during your training sessions. XMartial has you covered.
Quality Fabrics: XMartial understands that training can be grueling. That's why these shorts are crafted with the finest fabrics that can endure the toughest training conditions. Whether you're rolling on the mats or putting in hours at the gym, these are the best BJJ shorts that will stay with you.
Moisture-Wicking Technology: Sweating during training is inevitable, but with the best BJJ shorts moisture-wicking technology, these shorts keep you dry and comfortable. Say goodbye to that clingy, uncomfortable feeling you get with regular shorts. XMartial BJJ Shorts keep sweat at bay.
If you're training hard, you want gear that can keep up. XMartial BJJ Shorts offer more than just performance; they bring style to the mat, and these are the best BJJ shorts that offer both. Here's how:
Fully Sublimated Graphics: The designs on XMartial BJJ Shorts are not just printed; they are fully sublimated. What does this mean for you? It means that the graphics won't crack, peel, or fade over time. Your best BJJ shorts will maintain their great look even after countless training sessions.
Optimized for Athletic Performance: These BJJ shorts are optimized for the highest level of athletic performance in a range of martial arts. Whether you're into BJJ, MMA, catch wrestling, no-gi, or submission grappling, these shorts have got you covered. The stretchy and breathable fabric allows for a full range of movement, making sure your gear doesn't hold you back during training.
Versatility: While these shorts are perfect for martial arts, they're not limited to just one use. Their versatile design means they can be used for other sports and leisure activities, and that's what makes them the best BJJ shorts for all occasions.
So, what's new and exciting in XMartial's BJJ shorts collection in 2024? Here are a few standout designs:
Invest in the BJJ Strong 2.0 Hybrid BJJ/MMA Shorts. and elevate your BJJ experience. These shorts are designed to elevate your performance during training, providing the ultimate comfort and protection.
Our new 2.0 velcro-less shorts offer improved comfort and flexibility without compromising performance. An elasticated waistband, accompanied by a drawstring keeps you supported without restricting your movement making them the ultimate shorts for training and leisure.
Feel your power level increase every time you train in these Kanji BJJ Shorts. These BJJ/MMA Shorts with these designs will not lose their vibrant color and are designed for high-intensity training. The best deal for MMA, BJJ, and Muay Thai. Our new 2.0 velcro-less shorts offer improved comfort and flexibility without compromising performance. An elasticated waistband, accompanied by a drawstring keeps you supported without restricting your movement making them the ultimate shorts for training and leisure.
Crafted with meticulous attention to detail, the Luxe 2.0 Hybrid BJJ/MMA Shorts features a sophisticated pattern reminiscent of iconic luxury motifs, exuding refinement and class. These shorts are designed to elevate your performance during training, providing the ultimate comfort and protection.
The Indigo Mushroom 2.0 Hybrid Shorts blends nature with your training by featuring a bold mushroom design that represents adventure and courage. Perfect for dynamic striking and grappling training. These BJJ/MMA Shorts with these designs will not lose their vibrant color and are designed for high-intensity training.
Step onto the mats and dominate with our Shadow Spore 2.0 Hybrid BJJ/MMA Shorts, engineered to amplify your grappling game. Crafted from premium, moisture-wicking fabric, these shorts provide superior flexibility and breathability for seamless transitions and relentless rolls. Reinforced seams ensure resilience against the toughest opponents, keeping you focused on the fight. With a sleek, competition-ready design, these shorts fuse form and function, empowering you to roll with confidence and style. Elevate your jiu-jitsu journey with gear designed for champions.
Bring the symbol of free-spiritedness and power with the Aztec Hybrid BJJ/MMA Shorts. These BJJ/MMA Shorts with meaningful and refreshing designs will not lose their vibrant color and are designed for high-intensity training.
Embrace your adventurous side with the sleek Leopard 2.0 Hybrid BJJ/MMA Shorts, tailored for both style and function during your combat sport endeavors. Engineered for the rigors of intense training, these Leopard Hybrid BJJ Shorts are your trusted ally in reaching your full fighting potential. Our upgraded 2.0 velcro-free shorts ensure enhanced comfort and flexibility, prioritizing performance. Featuring an elasticized waistband and an adjustable drawstring, they provide essential support without limiting your mobility, making them the go-to choice for training and relaxation.
The intricate details in gold evoke a sense of regal elegance, making these shorts a standout piece in any BJJ practitioner's wardrobe. Whether you're grappling, rolling, or training, the Regalia 2.0 Hybrid BJJ/MMA Shorts ensures you perform at your peak while radiating a sense of luxury and prestige.
The IBJJF is the leading authority in BJJ and sets the standards for ranking, from white to black belt. The BJJ Belt Rank Shorts serve as a visual representation of this progress, allowing practitioners to proudly display their achievements. Whether training for competition or just for personal growth, these shorts are built to withstand the rigors of intense training sessions while providing superior comfort.
Elevate your martial arts attire with Heilong Dragon 2.0 Hybrid BJJ/MMA Shorts. These shorts feature a captivating dragon design inspired by the formidable Heilong dragon, symbolizing power and strength. The 2.0 velcro-less design enhances comfort and flexibility without sacrificing performance. With an elastic waistband and drawstring, these shorts provide unbeatable support without limiting your mobility, making them the ultimate choice for both training and leisure. Explore the perfect blend of style and functionality with Heilong BJJ Shorts.
Custom BJJ Shorts are a perfect way to provide you with high-performance athletic shorts for combat sports and functional fitness while transforming your artistic vision into premium graphic apparel. Fully sublimated Custom BJJ/MMA Shorts, we want you to feel and look amazing in your personalized design while enjoying the comfort of our products' quality. Unleash your creativity and make your passion known!
Our BJJ shorts was rated as an epic choice of shorts by James de Lacey of SweetScienceOfFighting. He praises our shorts as the most comfortable BJJ shorts and made with a long lasting material. Check his Review Here
Your martial arts journey deserves the best, and that includes your gear. XMartial BJJ Shorts offer the performance, protection, and style you need. When you're putting in the hours on the mat, the last thing you want to worry about is your gear. With XMartial, you can focus on your training, knowing that your shorts will keep up with you.
]]>Let's face it, BJJ guys (and gals!) are a different breed. They live, breathe, and bleed submission holds, triangle chokes, and the sweet scent of victory (or at least clean laundry after a tough roll). For these grappling gurus, the gym is their temple, the mat their battlefield, and every bjj gear a hard-earned trophy. So, when it comes to gift-giving, choosing something that matches their passion can be a daunting task.
Fear not, fellow gift-giver! Because here at XMartial, we understand the BJJ obsession. We've witnessed the pre-workout jitters, the post-roll endorphin rush, and the endless quest for the perfect armbar defense. That's why we've curated a selection of epic BJJ gifts for 2024, guaranteed to make any grappler squeal with delight (or at least offer a grudging nod of approval).
But before we dive into the gift ideas, let's address the WHY: Why is gifting for BJJ enthusiasts so important? Well, it's more than just a material token. It's a way to show you support their passion, fuel their training journey, and maybe even help them snag that next competition gold. It's a silent Oss!, a high five from the sidelines, a reminder that you see their dedication and celebrate their grappling spirit.
So, are you ready to become the ultimate gift-giving champion? Gear up, because we're about to unveil a treasure trove of BJJ goodies that will have your favorite grappler tapping out in gratitude (or at least offering a genuine smile). Get ready to Oss-ome gifts and happy rolling!
XMartial Classic Rash Guard (Under $50)
BJJ rash guards are essential for any practitioner. These form-fitting, moisture-wicking garments serve a dual purpose. They protect the body from mat burns, cuts, and irritations during intense rolls, while also adding a layer of style to your training attire. Rash guards offer a second skin that allows for flexibility and freedom of movement, reducing the risk of skin infections by acting as a barrier between you and your training partners.
Lizard No Gi 2.0 Hybrid BJJ/MMA Shorts (Under $50)
XMartial recognizes the importance of BJJ shorts for freedom of movement during training. These comfortable and durable shorts are designed to accommodate a wide range of motion, ensuring you can grapple and roll without restriction. They come equipped with secure closures to prevent wardrobe malfunctions and are ideal for both no gi and gi training.
Indigo Mushroom Spats (Under $50)
BJJ spats provide crucial support, muscle compression, and temperature regulation during training. Beyond performance benefits, they offer protection against friction with the mat, reducing mat burns and rashes. Spats are particularly useful for no-gi training but can also be worn under your gi pants for added comfort and protection.
Hillbilly BJJ Vale Tudo Shorts (Under $50)
Spats shorts combine the best of both worlds. These hybrid garments offer freedom of movement while providing the protective benefits of spats. They are a versatile choice for no-gi training, designed to stay in place during intense rolls, ensuring comfort and focus on your technique.
Cuddle Time Jiu Jitsu Hoodie (Under $80)
XMartial's BJJ hoodies are not just for training; they're perfect for keeping warm and stylish outside the gym. Made from lightweight, breathable materials, they ensure you stay comfortable and showcase your passion for BJJ. Whether for layering or as a casual addition to your wardrobe, hoodies are a must-have item for 2024. Check our Jiu Jitsu shirts & hoodies collections for more designs!
Tap Snap Nap Jiu Jitsu Shirts (Under $40)
BJJ-themed t-shirts allow you to represent your love for the sport, even outside the training environment. They come in a wide range of designs, from witty and humorous to serious and motivational. These casual tees are more than fashion items; they're a statement of dedication to Brazilian Jiu Jitsu.
XMartial BJJ Training Bag (Under $40)
A reliable gym bag is a practical choice for any BJJ enthusiast. It serves as your portable jiu-jitsu locker, carrying all your gear in one place. Look for a gym bag with compartments to keep your clean and dirty gear separate. A durable and easy-to-carry bag ensures that your essentials are always within reach.
Beyond the essentials, XMartial offers additional pieces of BJJ gear for your BJJ gifts to enhance your training with Affordable Picks for Every Budget:
Discover cost-effective BJJ essentials that won't break the bank, including Pull up resistance bands, Silicone Finger Gripper, XMartial Mouth Guard, Chad’s Course, 1% Club Subscription and more.
$19.95 |
$12 |
How to Prep for Competition by Chad "The Dad" Myers $19.97 |
Unveil high-value additions like Ab wheel, XMartial Classic Rash Guard, T-shirts and Tank Tops to elevate your training experience.
$35.00 |
$35.00 |
$35.00 |
Explore the sweet spot between quality and cost-effectiveness with BJJ Grip Strengthener, Flexibility Trainer, Womens Rash Guards, Mens Rash Guards, Compression shorts and spats.
$49.95 |
$45.00 |
$49.95 |
Enhance your performance with comprehensive gear like Mini Massage Gun, Mens & Womens Rash Guards, Mystery Rash Guards 2 Pack, Expandable Backpack, XMartial Backpacks, Slides and Spats.
$59.95 |
$55.00 |
$65.00 |
Unlock premium training experiences with items like Custom Gear, Bundles and Shoes.
$85.00 |
$85.00 |
XMartial Fight Team Rash Guard
$91.00 |
Invest in top-notch gear, such as Massage Guns and Bundles, without breaking the bank.
$119.95 |
$110.00 |
Is there a Jiu-Jitsu enthusiast in your life who's always looking to improve their skills? Look no further than the gift of instant BJJ courses! Give them the ultimate gift of knowledge and empowerment with our comprehensive selection of BJJ online courses, accessible anytime, anywhere. From fundamental techniques to advanced strategies, our courses cater to all skill levels, helping them take their BJJ game to the next level. So ditch the socks and ties this year, and give the gift that truly keeps on giving: the gift of BJJ mastery!
When choosing BJJ gifts, it's important to consider personal preferences, training needs, and style. BJJ gear is more than just equipment; it's an expression of one's dedication to the sport. Look for designs and brands that align with your values and training goals. The right gear enhances your performance and makes a statement of your commitment to the art of Brazilian Jiu Jitsu.
In 2024, don't miss the opportunity to elevate your BJJ experience with XMartial's top choices for BJJ gifts. From protective and stylish BJJ rash guards to versatile BJJ shorts and spats, these selections enhance your performance and offer comfort. The addition of hoodies and t-shirts lets you represent your passion outside of training. A gym bag keeps your essentials organized, and additional gear items support your training needs. In the world of BJJ, the right gear isn't just a choice; it's a statement of dedication, and XMartial offers the best choices for the dedicated practitioner.
]]>In Brazilian Jiu-Jitsu (BJJ) training, having the right gear is crucial. A key item for BJJ practitioners is a dependable rash guard, offering style, protection, and performance benefits. This article will discuss the purpose and unique features of BJJ rash guards, compare Gi and No-Gi BJJ, and showcase Xmartial's top 10 coolest designs in 2024.
BJJ rash guards are specialized compression garments designed to be worn during BJJ training and competitions. Made from lightweight, moisture-wicking fabrics, these rash guards offer several benefits. They provide a layer of protection against mat burns, scrapes, and minor injuries, while also minimizing friction during grappling. Best BJJ rash guards are known for their durability, stretchability, and breathability, making them ideal for intense training sessions.
The Indigo Mushroom Rash Guard blends nature with your training by featuring a bold mushroom design that represents adventure and courage. Designed for BJJ workouts, it offers a comfortable and secure fit thanks to its high-quality construction and compression design.
Elevate your BJJ experience and train confidently with the Always Injured BJJ Rash Guard - the ultimate combination of resilience, comfort, and style. Dominate the mats while safeguarding yourself against minor setbacks, because in the world of BJJ, resilience prevails.
Bring uniqueness and style with this Only Fans BJJ Rash Guard when going to the gym and training. Designed for maximum comfort and durability. The best deal for MMA, BJJ, and Muay Thai.
Crafted with meticulous attention to detail, the Luxe Rash Guard features a sophisticated pattern reminiscent of iconic luxury motifs, exuding refinement and class. Its sleek and distinguished design speaks volumes, setting you apart on the mats.
Get ready to add some fun to your training sessions with the Unichoke BJJ Rash Guard. Featuring a colorful design of a unicorn choking another unicorn, this rash guard is perfect for BJJ practitioners who are not afraid to bring a little humor to the mat. Great for more than just jiu-jitsu!
Feel the reggae vibes and channel the spirit of the islands with our Rasta Man Rash Guard! Warning: You may grow dreadlocks if you wear this rash guard for too long.
Two things are certain in BJJ. It's Japanese roots & triangles. We have combined the both of them to bring you this stunning Sankaku BJJ Rash Guard. What better way to pay homage to the gentle art.
The samurai represents the warrior spirit that defines all martial artist. This Samurai Rash Guard is the best deal for MMA, BJJ, and Muay Thai. A high-quality compression shirt designed to keep you comfortable and confident during your workouts.
Embrace your geeky side with Comic Power Rash Guard. A high-quality compression shirt designed to keep you comfortable and confident during your workouts. This rash guard is great for more than just jiu-jitsu! The best deal for MMA, BJJ, and Muay Thai.
Kanji Orange Rash Guard. Feel your power level increase every time you train in this lightweight compression shirt. This dbz rashguard designed to withstand even the most rigorous workout. Available in long sleeve and short sleeve traditional orange and blackout. Not just for jiu-jitsu.
When it comes to rash guards, it's important to understand that there are key distinctions between BJJ rash guards and those commonly used for swimming or other activities. Let's explore these differences to better appreciate the unique features of best BJJ rash guards.
BJJ rash guards are purpose-built for the demands of Brazilian Jiu-Jitsu training and competition, setting them apart from generic rash guards used for various water sports. While both types share a similar basic concept of providing a lightweight, form-fitting layer, BJJ rash guards offer specific enhancements tailored to the needs of grapplers.
Best BJJ rash guards are engineered to withstand the rigorous nature of BJJ training, particularly the intense grappling exchanges on the mat. Unlike common rash guards that focus on comfort and protection from the sun or water elements, best BJJ rash guards prioritize durability, moisture-wicking, and friction reduction. These features allow practitioners to train with confidence, knowing their rash guards can endure the rigors of grappling without compromising performance.
While rocking the coolest BJJ rash guard design is definitely a confidence booster, there's more to a full bundle than just looking sharp. From rash guards and spats to compression shorts and leggings, having a complete set offers a range of benefits that can seriously elevate your training and competition experience.
Owning a BJJ bundle elevates your performance, style, and sense of belonging on the mats. A well-fitting bundle moves seamlessly with you, preventing chafing and distractions, while the high-quality, moisture-wicking fabrics ensure durability and optimal body temperature regulation. Bundles create a sharp, professional appearance, boosting your confidence and intimidating opponents. With a wide variety of colors, patterns, and designs, you can showcase your personality and individuality. If you train with a team, sporting a matching bundle fosters a sense of unity and belonging.
Investing in a full BJJ bundle isn't just about looking good; it's about smart training and competition prep. When you gear up with a complete set, you're investing in comfort, performance, and style – all of which contribute to achieving your BJJ goals and becoming the best grappler you can be. So don't just pick a cool rash guard design – grab the whole bundle and level up your BJJ game!
Gi and No-Gi BJJ are two distinct styles of Brazilian Jiu-Jitsu (BJJ) that vary in attire, rules, techniques, and grips. Understanding these differences is crucial for practitioners to adapt their training and gear accordingly.
Understanding the differences between Gi and No-Gi BJJ allows practitioners to develop specific skill sets and adapt their training accordingly. Whether it's mastering the intricacies of gi grips and fabric manipulation or honing speed and body control in No-Gi BJJ, practitioners can embrace the unique challenges and benefits each style offers.
Our rash guards are rated as the best BJJ rash guards by Tsavo Neal, the founder of BJJ Equipment. He praises our rash guards for their comfort, style, and durability. You can read his review here
In the world of BJJ, selecting the right rash guard is crucial for optimal performance and protection. Understanding the differences between BJJ rash guards and common rash guards ensures you choose the right gear for your training needs. Additionally, recognizing the distinctions between Gi and No-Gi BJJ helps you adapt your attire accordingly. With our top 10 picks for the coolest BJJ rash guard designs in 2024, you can showcase your style while reaping the benefits of these essential training garments. Embrace comfort, protection, and style with the best BJJ rash guards available today.
]]>Fear not, grapplers! This guide unravels the mystery of pre-competition fueling, offering tips and tricks to ensure your body is a finely tuned machine ready to dominate the mat.
Carb Loading Like a Champion: Forget the pasta-mountains of yesteryear. We're talking about strategic carb consumption, prioritizing complex carbohydrates like whole grains (brown rice, quinoa), sweet potatoes, and fruits. These provide sustained energy release, keeping your gas tank full during those grueling matches.
Protein Powerhouse: Don't relegate protein to just post-workout shakes. Include lean protein sources like grilled chicken, fish, or tofu in your meals. Protein helps repair muscle tissue and keeps you feeling fuller for longer, preventing those pre-match hunger pangs.
Hydration: Your Secret Weapon: Water is your ultimate training partner. Sip it consistently throughout the day, aiming for about 3-4 liters. Proper hydration boosts performance, lubricates joints, and prevents dehydration-induced fatigue.
Friends, Not Foes: Avoid inflammatory foods like processed junk, sugary treats, and excessive dairy. They slow down digestion, causing bloating and discomfort. Stick to natural, whole foods that nourish your body and keep you feeling light on your toes.
Breakfast of Champions (with a Twist): Ditch the greasy bacon and eggs. Opt for an easily digestible meal like oatmeal with fruit and nuts, or whole-wheat toast with avocado and a protein source. Aim to eat 2-3 hours before your first match. Check here: Breakfast Blueprint: 4 Meals for Optimal Performance
The Pre-Match Snack Attack: Around 30 minutes to an hour before stepping onto the mat, fuel your body with a quick burst of energy. A banana, a handful of raisins, or some rice cakes with almond butter are excellent choices. Prioritize easily digestible carbs with a touch of protein.
Between the Battles: Don't let your energy dip during long tournament days. Pack easily transportable snacks like fruit, trail mix, or pre-portioned yogurt with granola. Remember, small, frequent snacks are key to maintaining peak performance.
Stay Hydrated, Round Two: Don't let the bjj competition heat dry you out. Keep a water bottle close by and take sips throughout the day, even during matches. Proper hydration ensures optimal muscle function and prevents fatigue.
Electrolytes: During intense bjj competition, sweating can deplete your electrolyte levels. Consider electrolyte tablets or sports drinks to maintain electrolyte balance and prevent muscle cramps.
Caffeine: A pre-match coffee or tea can provide a welcome energy boost and improve focus. Just remember, moderation is key - avoid overdoing it to prevent jitters and crashes.
Probiotics: Maintaining a healthy gut microbiome is crucial for overall health and performance. Consider taking probiotics before and during the competition to support digestive health and prevent potential stomach issues.
Don't treat nutrition as a one-size-fits-all strategy. Experiment with different pre-competition meals and snacks during training to find what works best for your body. Practice your fueling plan during training sessions to ensure your stomach doesn't revolt come bjj competition day.
Most importantly, listen to your body. If something feels off, don't be afraid to adjust your strategy. With a well-planned fueling approach and a dash of adaptability, you'll be conquering the bjj competition not just with your technique, but with the power of optimal nutrition. Now, go out there and tap into your inner champion!
Bonus Tip: Pack a light lunch for longer tournaments. Opt for easily digestible options like chicken salad sandwiches on whole-wheat bread or quinoa with grilled vegetables. Remember, protein and complex carbs are your friends!
So, step onto the mat fueled with confidence, knowing you've armed your body with the perfect pre-competition nutrition. This is your day, your victory, and your delicious journey to BJJ glory!
]]>In this course, Chad demystifies the art of Jiu-Jitsu, offering a detailed roadmap for beginners and white belts alike. Whether you're lacing up your Gi for the first time or preparing for a No-Gi session, this course is designed to be your compass, providing invaluable insights, essential techniques, and a clear path to accelerate your BJJ journey.
So, let's embark on this adventure together. Chad Myers opens the doors to his wealth of experience and unambiguous teaching style, ensuring that every newcomer not only learns the fundamentals but also finds joy in the journey. Get ready to explore the world of BJJ with 'The Ultimate BJJ for Beginners Course'—where passion meets expertise, and your journey begins. Oss!
In the vast realm of Brazilian Jiu-Jitsu, having a knowledgeable guide is essential for a fulfilling journey. Enter Chad Myers, a distinguished Brazilian Jiu-Jitsu Black Belt, world-class competitor, and multi-disciplinary expert.
Chad's expertise extends beyond the realm of martial arts. As the author of the “Philosophy of Flow” series on the Universal Learning Approach Blog, he brings a unique perspective to the world of BJJ, intertwining philosophy and technique. His commitment to holistic learning is evident in every aspect of his teachings.
But Chad is more than a black belt and a competitor. He's a practitioner of stoicism, an accomplished author, and a devoted father of four. His approach to BJJ goes beyond the physical aspects, delving into the mental and philosophical dimensions of the art.
Inspired by a desire to make BJJ accessible to everyone, Chad crafted 'The Ultimate BJJ for Beginners Course.' This isn't just a collection of techniques; it's a culmination of Chad's years of experience, his dedication to diverse learning methods, and his passion for sharing the transformative power of Brazilian Jiu-Jitsu.
Now that you've been introduced to the multifaceted expertise of Chad Myers, let's delve into the rich contents of 'The Ultimate BJJ for Beginners Course.' This course isn't just a collection of techniques; it's a holistic exploration of Brazilian Jiu Jitsu (BJJ) curated by an individual whose journey encompasses various disciplines, cultures, and philosophies.
Chad's course begins with a meticulous exploration of gym etiquette, a crucial aspect for anyone stepping onto the mats for the first time. Seamlessly blending his experience, Chad provides insights into:
Incorporating these elements seamlessly into your training routine not only accelerates your learning but also fosters a sense of camaraderie among training partners.
Chad's journey into BJJ, starting with wrestling, is evident in the course's approach to grappling basics. Whether you're donning a Gi or engaging in a No Gi session, Chad's teachings cover:
Here, the nuances of Gi, No Gi, and Brazilian Jiu Jitsu naturally weave into the fabric of the course. As you navigate through these grappling basics, you're not only learning techniques but also experiencing the essence of Chad's worldwide competitive journey.
Chad imparts invaluable advice drawn from personal experiences and extensive coaching. This section of the course goes beyond technique, offering:
Throughout this section, the wisdom of BJJ, the guidance for beginners, and the essence of Jiu Jitsu naturally find their place, seamlessly integrated into the tapestry of Chad's insights and guidance.
As we conclude this exploration of 'The Ultimate BJJ for Beginners Course' by Chad Myers, it's evident that this isn't just a learning experience; it's an odyssey into the heart of Brazilian Jiu-Jitsu (BJJ). Chad's rich tapestry of experiences, global perspectives, and philosophical insights have seamlessly woven into a course that transcends the conventional boundaries of martial arts education.
In 'The Ultimate BJJ for Beginners Course,' you're not just acquiring techniques; you're immersing yourself in the wisdom of a black belt, a global competitor, an MMA enthusiast, and a devoted father. Chad Myers invites you not only to learn the art of BJJ but to embrace it as a way of life—a journey that goes beyond the mats, extending into resilience, versatility, and a mindful approach to challenges.
Are you ready to transform your understanding of Brazilian Jiu Jitsu? Click the link below to enroll in 'The BJJ for Ultimate Beginners Course' and embark on a journey that goes beyond the ordinary, guided by the expertise and wisdom of Chad Myers. Join us, and let the odyssey begin.
OSS, this phrase, which derives from Japanese martial arts, is rather general. Similar to how the US Marines shout "OOH-RAH," it is an especially enthusiastic manner to affirm something or someone.
Many Brazilian Jiu Jitsu schools as well as other martial art systems utilize the name "OSS." There are two potential meanings for the word "OSS" or "OSU," which is pronounced "ohss," but its exact origins are unknown. It is derived from the Japanese expressions "Oshi Shinobu" and "Onegai Shimasu," which roughly translate to "enduring under pressure" and "persevering when pushed," respectively. These expressions share many ideals with the history of the Asian martial arts.
OSS was formerly only used in martial arts to call a training partner to the mats and to call upon one's ki (also known as "vital energy" or "spirit") prior to an attack or battle (just as the samurai use to shout out). This is still the most typical response in karate, you can say "yes" when your master or instructor gives you instructions or remarks.
The majority of the time in modern Brazilian Jiu Jitsu, it is used at the conclusion of a class as everyone bows out simultaneously, sometimes to acknowledge a partner or person's efforts, or just as a formal "yes."
The notorious "OSS" has several antecedents. The term "OSS" is initially defined as an acronym for Onegai Shimasu, which may be translated as "please," "if you may," or "with your permission," and is frequently used to invite a partner to train.
The second meaning of the term, which is also referred to as "ossu," is Oshi Shinobu, which expresses the sense of "persevering when pushed." To put it another way, never give up, be tenacious and tough, and be able to endure the most demanding training.
Because gym etiquette might differ, you should glance around your immediate surroundings to determine when to use the word. The phrase is incredibly adaptable and is occasionally even used in every single conversation in the martial arts community.
Although there are several ideas regarding the word's derivation, no one is certain of its exact source. But according to history books, the term initially arose in the Officers Academy of the Imperial Japanese Navy in the early 20th century.
Let's examine the various hypotheses that are put up in relation to the word's etymology.
According to Dr. Mizutani Osamu, a language expert and professor of linguistics at the University of Nagoya, the term is a shortening of the more formal statement "Ohaya gozaimasu," which may be a polite way to say "good morning."
Another theory contends that it is a condensed form of the phrase "Onegaishimasu," which is Japanese for "please be patient with me" or "please look after me." In Japan, the phrase is frequently used to express one's courteous request. It may also be employed while requesting instructions in other situations.
Another version holds that it was created by Yamamoto Tsunetomo, a samurai from the Saga clan. In his work, he makes reference of how, in the 18th and 19th century, young Saga warriors would say "osu!" to one another as they rode to school.
The Kyokushin Karate interpretation claims that it is a contraction of the two words "OSU Shinobu." OSU and Shinobu both refer to exerting pressure. In plainer terms, according to this view, Oss refers to the core value of Asian culture, which is to be tenacious and never give up.
However, its actual origin is thought to be an acronym for the invitation or request known as Onegai Shimasu. The phrase is so typically used to invite a companion to start training.
Also read: Guide to BJJ Weight Classes
Before talking about the significance of OSS in BJJ, let’s first look at the term BJJ. BJJ simply stands for Brazilian Jiu-Jitsu. Brazilian Jiu Jitsu is a grappling, ground fighting, and submission hold-based combat sport and martial art for self-defense. BJJ focuses on the ability to take an opponent to the ground, control them, take control of the situation, and then use a variety of moves to submit those using joint locks or chokeholds.
OSS is a term that you're undoubtedly extremely acquainted with if you practice BJJ. You hear people mention it in BJJ all the time in class, in texts, and on social media, but you're not quite familiar with what OSS actually means.
So, what does OSS actually mean? Anything and everything is considered OSS. It's a term that's commonly used in BJJ and other martial arts communities as a means to greet and show respect to people.
Grandmaster Carlson Gracie Sr. is largely credited with introducing the phrase OSS to BJJ. According to legend, he borrowed the phrase from Judo and Karate, two other Japanese combat disciplines. He intended for BJJ practitioners to use the phrase as a gesture of deference. Moreover, as a mark of respect for the martial systems that preceded BJJ.
Also read: How to get Black Belt in BJJ (From Blue to Black Belt explained)
Similar to OSU in Karate, OSS has a different meaning and use in BJJ.
In BJJ, oss is a way to respect your coach and teammates. The instructor typically bows and says "Oss" to start class. Before being excused from class, students may bow and say "OSS" in some institutions. Additionally, you utilize it to welcome and farewell your comrades. It demonstrates your friendship with and regard for them.
As a response, OSS is also employed. Sometimes students will respond with OSS when asked if they comprehend something. This indicates that they are aware of or prepared to use the method or roll.
Also, OSS is a phrase that can be used to encourage. Encouraging a teammate or pupil to persevere and not give up.
The idea of inner strength is one that is prevalent in Asian culture and involves continuing to persevere in the face of extreme pressure. To express this attitude at the beginning of a combat, the martial artist will cry, invoke, or exude the "OSS".
When using OSS, there are several do’s and don'ts. Here are a few guidelines for using OSS in conversation.
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With any luck, this knowledge has assisted you better understand what OSS is and where it came from.
]]>In the world of combat sports, grappling is a cornerstone, uniting centuries-old traditions with modern innovations. From the philosophy of Judo to the art of Brazilian Jiu-Jitsu (BJJ), and the power of wrestling, this article explores the rich tapestry of grappling. It emphasizes the significance of grappling in combat sports and takes you through the historical journey of various grappling styles.
Judo, often referred to as "The Gentle Way," may sound paradoxical to the uninitiated. However, this martial art, born in Japan in the late 19th century, embodies the concept of using an opponent's force against them. Judo's philosophy centers around yielding, balance, and precise technique rather than brute strength. It's a martial art that has influenced numerous other grappling styles.
In Judo, practitioners learn a range of throws, pins, joint locks, and strangleholds. These techniques are executed with impeccable timing and leverage. A well-executed throw in Judo can be a thing of beauty, an art form that showcases the delicate interplay of physics and human biomechanics. The sport also emphasizes the importance of grip fighting and achieving control over your opponent. Understanding the principle of "Seiryoku Zenyo" or "maximum efficiency" is key to Judo, ensuring that one expends the least amount of effort for the greatest effect.
Judo's influence extends beyond the dojo, as many of its principles are incorporated into other grappling styles like Brazilian Jiu-Jitsu (BJJ). This cross-pollination emphasizes the importance of wearing the right attire, such as a durable Gi, and for those who wish to experiment, even a rash guard can provide comfort and protection during practice sessions. Judo has left a lasting legacy in the world of grappling, making it an essential discipline to explore for anyone interested in the gentle art of self-defense.
Brazilian Jiu-Jitsu, commonly known as BJJ, is the art of submission—a ground-based martial art that empowers the practitioner to control and ultimately submit their opponent through a variety of joint locks and strangleholds. BJJ practitioners grapple on the mat, using technique and leverage to neutralize their opponent's strength. It's a martial art that emphasizes adaptability, strategy, and patience. In the world of grappling, BJJ shines as a discipline where skill can often triumph over raw power.
The impact of BJJ on Mixed Martial Arts (MMA) cannot be overstated. BJJ's focus on ground fighting and submission techniques has revolutionized the world of combat sports. Many MMA fighters now have a strong foundation in BJJ, as it provides a significant advantage when fights hit the ground. BJJ's influence on MMA has led to a greater emphasis on well-rounded training, where fighters need not only stand-up skills but also the ability to defend and attack on the ground.
BJJ practitioners carefully select their attire, aiming for protection and comfort. This includes BJJ rash guards, BJJ shorts and BJJ spats which offer durability and flexibility while preventing mat burns and excessive sweat.
BJJ offers two training variations: Gi and No-Gi. The BJJ Gi involves traditional uniform, providing extra grip and control options. In contrast, No-Gi training allows rash guards and shorts, emphasizing speed and friction-based techniques. Understanding these distinctions is crucial for well-rounded BJJ training.
Wrestling, often considered the foundation of grappling, encompasses a variety of styles. Among the most prominent are freestyle, folkstyle, and Greco-Roman wrestling. Freestyle wrestling is renowned for its emphasis on quick moves, adaptability, and a wide range of leg attacks. Folkstyle wrestling, popular in the United States, centers on control and includes techniques for pinning the opponent. Greco-Roman wrestling, with its strict rules against leg attacks, focuses on upper body throws and clinches. These styles are the building blocks of wrestling, each with its unique rules and strategies.
Wrestling is defined by its fundamental techniques, including takedowns, throws, and escapes. Wrestlers use various strategies to gain and maintain control over their opponents, with expert use of leverage, balance, and positioning. Takedowns are the heart of wrestling, where precision, timing, and strength come into play. Escapes and reversals are crucial for turning the tables on an opponent. Wrestlers also employ riding and pinning techniques, requiring skill and endurance.
The attire of wrestlers, often consisting of singlets, is comparable in materials and function to other grappling gear such as BJJ rash guards and spats. These garments, constructed for durability and flexibility, enable wrestlers to move with agility and efficiency on the mat. Just as rashguards and BJJ spats are essential for comfort and protection in various grappling sports, the singlet plays a pivotal role in wrestling, ensuring that practitioners are well-equipped for the challenges of the sport.
Sambo, the Russian grappling art, boasts a rich and storied history rooted in Russia. The term "Sambo" is an acronym for "SAMozashchita Bez Oruzhiya," which translates to "self-defense without weapons." Developed in the early 1920s by the Soviet Red Army, Sambo was created as a versatile system that combined elements of various martial arts, making it a potent form of self-defense. Over the years, Sambo has evolved and gained international recognition as a formidable grappling discipline.
Sambo is known for its well-rounded approach to grappling, incorporating both throws and submissions. Practitioners of Sambo focus on a wide array of throws, including trips, hip tosses, and sacrifice throws, all designed to take the opponent to the ground. Sambo also includes an extensive submission repertoire, with joint locks and strangles being an integral part of the art. This combination of throws and submissions in Sambo makes it a versatile and effective martial art for both self-defense and sport.
In Sambo, the traditional attire consists of a Gi jacket and shorts. The Gi jacket is a distinctive component of Sambo training, allowing practitioners to engage in gripping and throwing techniques. In Sambo, the only colors allowed for the Gi jacket and shorts are opposing red and blue uniforms, and it's a requirement that they match. These shorts, similar in design to BJJ shorts, are tailored for flexibility and freedom of movement, accommodating the dynamic nature of Sambo training. This combination of the Gi jacket and matching red or blue shorts defines the attire of Sambo practitioners, ensuring they are well-prepared for the unique demands of this Russian grappling art.
Sumo, the ancient art of Japanese wrestling, stands as a cultural treasure deeply rooted in Japan's history. This traditional sport, often considered a form of ritual and entertainment, dates back over a millennium and continues to captivate audiences worldwide. Sumo's significance transcends sport; it embodies Japanese customs, discipline, and a unique blend of athleticism and spirituality.
Sumo's distinctive rules and techniques set it apart from other grappling styles. In the sumo ring, or dohyo, competitors clad in mawashi, a type of loincloth, engage in bouts that involve pushing, shoving, and throwing opponents out of the ring or forcing any body part other than the soles of the feet to touch the ground. This simplicity is deceiving, as Sumo requires strength, balance, and strategy. Techniques like the forceful "oshidashi" push-out and the skillful "uwatenage" overarm throw showcase the artistry of Sumo's techniques.
Sumo wrestlers follow a distinct lifestyle that extends beyond the ring. Their diet is a critical aspect of their training, involving large quantities of high-calorie foods to gain weight and build mass. This unique regimen is in stark contrast to many other grappling styles that prioritize weight control. Additionally, mobility exercises and flexibility training are an essential part of a Sumo wrestler's routine. While the bouts may appear straightforward, the combination of diet and mobility work in harmony to make Sumo a challenging and demanding sport, both physically and mentally. Sumo's legacy is a testament to the enduring power of Japanese culture and tradition.
In the world of grappling, styles like Judo, Brazilian Jiu-Jitsu (BJJ), Wrestling, Sambo, and Sumo each bring their unique origins and rules. Yet, they share core principles—control, leverage, and technique—over brute force. Whether it's Judo's throws, BJJ's submissions, Sambo's versatile techniques, Wrestling's takedowns, or Sumo's distinct rules, the emphasis on balance and control unites them.
Additionally, the use of attire varies among these styles. The Gi, a traditional uniform, is integral to Judo, BJJ, and Sambo, providing gripping opportunities, control, and a sense of tradition. In contrast, no-gi BJJ and Sambo practitioners opt for shorts that offer freedom of movement, akin to the flexibility provided by spats and rashguards.
Grappling is the cornerstone of combat sports, emphasizing technique, strategy, and control. Grappling styles like Judo, Brazilian Jiu-Jitsu, Wrestling, Sambo, and Sumo highlight the artistry of grappling, focusing on leverage, timing, and technique over brute strength. In the world of combat sports, knowledge often trumps force.
Delve deeper into this realm and explore various grappling styles: Judo's throws, BJJ's ground-game, Wrestling's takedowns, Sambo's adaptability, or Sumo's tradition—there's a style for you.
As you journey through these grappling arts, discover both the nuances of each style and the gear that complements your training. The balance, control, and technique you gain extend beyond the mats, enriching your life. Step onto the mat, embrace grappling, and equip yourself for a fulfilling journey through combat sports.
]]>Hello, fellow martial artists! Today, I want to walk you through the seamless process of creating your very own XMartial custom rash guards. Trust me, it's as easy as counting to three!
First things first, it all starts with your unique vision. Picture the design that represents your style, your team, or your martial arts journey. Whether it's a logo, a slogan, or an intricate artwork, we're here to bring your vision to life.
Once you've finalized your design concept, simply reach out to us, and we'll provide a preliminary mockup for your approval. This ensures that every detail aligns perfectly with your creative vision. Imagine the excitement of seeing your ideas come to life on your own custom rash guards!
Not everyone is a graphic design whiz, and that's perfectly fine! We offer the expertise of our in-house designer, available to assist you in creating your dream design. The designer's rate varies depending on the complexity and concept of your project. They'll work closely with you to ensure that your XMartial custom rash guards become a true masterpiece.
Now, let's talk about patience – the final ingredient for the perfect custom rash guards. While we'd love to teleport your creation to your doorstep instantly, quality takes time. The production and processing typically span around 5-6 weeks for custom prints. Rest assured, this wait is well worth it when you receive a product that's tailored to your preferences.
You might wonder why XMartial is the right choice for your custom rash guards. Well, here's why:
We understand the excitement of receiving your custom creation, and we want to make sure it reaches you promptly. We use the world's leading couriers and postal services to ensure that your order gets to you on time. You'll receive a Shipment Confirmation email complete with tracking numbers to keep you in the loop.
For our friends in the USA, your orders should arrive within 1-3 weeks from the time they leave our warehouse and are accepted by courier facilities. Occasionally, delays in shipping can occur due to courier facility transfers.
At XMartial, we believe that martial arts unite us all. That's why we offer Worldwide Shipping at a standard rate of $9.50 (bulk orders may have an adjusted rate). No matter where you are, we're committed to making sure your custom XMartial rash guard reaches you.
Before you embark on your journey to create the ultimate custom rash guard, make sure you're ordering the right size. Check out our Size Chart to ensure that your gear fits you perfectly, allowing you to perform your best on the mats.
In conclusion, creating your custom XMartial rash guard is as easy as 1, 2, 3! It's about making a statement, showcasing your unique style, and feeling incredible while you train. So, what are you waiting for? Unleash your creativity, embrace your passion, and design your own custom XMartial rash guard today. Your journey to personalized perfection is just a few steps away!
]]>One question that often stirs debate among martial arts enthusiasts is, "Does Jiu Jitsu work in a street fight?" This inquiry is particularly relevant for those interested in the practical applications of martial arts, beyond the realm of sport and competition. In this article, we aim to offer a comprehensive view of the pros and cons of utilizing Brazilian Jiu Jitsu (BJJ) techniques in real-world street scenarios.
Brazilian Jiu Jitsu is a martial art that has gained immense popularity over the past few decades, both as a competitive sport and a method of self-defense. Originating from traditional Japanese Jiu Jitsu and Kodokan Judo, BJJ focuses on ground combat, utilizing techniques that allow weaker or smaller individuals to control and submit stronger opponents through leverage and positional awareness. In BJJ, practitioners have the option of training in a Gi — a traditional martial arts uniform consisting of a heavy jacket, pants, and a belt — or in No Gi attire such as BJJ rash guards and grappling shorts. Each type of attire has its own set of rules and techniques.
It's a well-documented fact that a large number of street fights end up on the ground. In such scenarios, the ground combat techniques of BJJ can prove invaluable. From positions like the guard, mount, and side control, a BJJ practitioner can exert significant control over an opponent, setting up various submission opportunities.
BJJ offers an extensive arsenal of submission techniques, ranging from chokes like the rear-naked choke and triangle choke to joint locks such as arm bars and kimuras. These submissions can neutralize an aggressor effectively without causing them long-term damage, thereby providing an ethical and practical way to end a confrontation quickly.
Another seldom-discussed advantage of BJJ training is the mental toughness and confidence it instills. The rigorous sparring sessions and technical intricacies of the art equip practitioners with a calm demeanor in high-pressure situations, allowing them to think clearly and act decisively when confronted with real-life threats.
While BJJ excels in one-on-one combat, its effectiveness diminishes in situations involving multiple attackers. Engaging in ground combat with one assailant can leave you vulnerable to attacks from others, making it a risky strategy in such circumstances.
BJJ primarily revolves around grappling. While it teaches practitioners to close the distance and take opponents to the ground, it lacks a comprehensive striking curriculum. This limitation can be a significant disadvantage when quick, decisive striking is needed, such as against an opponent armed with a weapon.
Speaking of weapons, traditional BJJ training generally doesn't include weapon defense, leaving practitioners at a severe disadvantage when confronted with armed attackers. While there are self-defense curricula within BJJ that address this issue, they are not universally taught and thus can't be relied upon as a catch-all solution.
Considering these limitations, those interested in a well-rounded self-defense skill set would do well to supplement their BJJ training with other martial arts. Striking arts like kickboxing or Muay Thai can fill the gaps in BJJ's curriculum, providing a more complete range of techniques suitable for different types of street confrontations.
So, does Jiu Jitsu work on the streets? The answer isn't a simple yes or no. BJJ provides a robust set of techniques for ground combat and submissions that can be incredibly effective in certain scenarios. However, it also has its limitations, such as the challenges posed by multiple attackers and armed confrontations. Therefore, while BJJ serves as an excellent foundation for self-defense, it becomes significantly more effective when supplemented with other martial arts that address its shortcomings.
By understanding these nuances, one can approach self-defense in a more informed and comprehensive manner, choosing the best techniques from various disciplines to create a well-rounded strategy for personal safety.
]]>In Brazilian Jiu-Jitsu (BJJ), different rulesets govern competitions, shaping the dynamics and strategies of matches. In this article we will compare four prominent BJJ rules: IBJJF, EBI, ADCC, and WNO (Who's Number One). By examining these BJJ rules, practitioners can gain valuable insights into the nuances of BJJ competitions. We will also discuss the relevance of BJJ clothing and equipment in relation to these rulesets. So, let's explore the similarities and differences between IBJJF, EBI, ADCC, and WNO, and understand how they impact the world of BJJ.
The International Brazilian Jiu-Jitsu Federation (IBJJF) ruleset is widely regarded as the gold standard in BJJ competitions.
Under the IBJJF rules, matches are divided into Gi and No Gi divisions, hosting individual brackets for the various ranks & weight classes of Brazilian Jiu Jitsu. Gi divisions require practitioners to wear a traditional BJJ Gi consisting of a jacket, pants, and correct color of belt correlating to the athlete's current rank.
In No-Gi divisions, athletes are required to wear specific attire, including a BJJ rash guard, BJJ shorts, and/or BJJ spats. Unlike in Gi divisions, where belts are worn, No Gi BJJ rules by IBJJF specify that athletes must wear a rashguard with at least 10% of its color representing their current rank or belt.
The IBJJF rules focuses on takedowns, positional control, and submissions. Points are awarded for achieving dominant positions like mount, back control, and guard passes. Submissions, such as chokes and joint locks, play a crucial role in determining match outcomes.
Advantage points are given for near submissions or significant offensive actions. Match durations in IBJJF competitions typically range from 5 to 10 minutes, based on belt rank and age category.
ADCC (Abu Dhabi Combat Club) is a submission grappling promotion that organizes championships every two years. Its BJJ rules incorporate points, submissions, referee decisions, disqualifications, and even knockouts in certain situations. The ADCC rules strongly favors grapplers with a wrestling background.
In each match, there is a first half with no points and a second half where points are awarded. Victories can be achieved through submissions, points, referee decisions, or opponent disqualifications. The time limits vary depending on the stage of the competition. Qualifying rounds last 10 minutes with a potential 5-minute overtime in case of a draw. Finals, absolute finals, and superfights have a duration of 20 minutes, with a possible 10-minute overtime.
During the second half of the match, points are granted for various actions such as passing the guard, knee on stomach, mount, back mount with hooks, takedowns, and sweeps. Reversals are also considered as sweeps. Negative points are given for specific rule violations including pulling guard, disengaging from contact, and passivity. ADCC allows most submissions, with the exception of certain neck cranks. Notably, slams are permitted when attempting to escape a fully locked-in submission.
ADCC's rules creates a dynamic and competitive environment, highlighting the importance of wrestling skills while allowing a wide range of submissions. This platform showcases the exceptional abilities of skilled grapplers, making for an exhilarating and top-tier competition.
The Eddie Bravo Invitational (EBI) is unlike traditional competitions, as EBI events discard the conventional point-based system, focusing solely on submissions. This creates an atmosphere where competitors are motivated to relentlessly pursue and secure finishes, showcasing their expertise in submission techniques.
Each match consists of timed rounds, typically lasting ten minutes. If no submission occurs within the allotted time, the match enters overtime. During overtime rounds, competitors take turns starting from designated positions, such as the back or spider web, aiming to submit their opponent in the shortest time possible. EBI also employs a "golden rule," wherein a submission attempt that remains uncompleted after a certain duration leads to a restart from the initial position, adding a strategic element to the matches.
One notable rule in EBI is the "get down" rule. If both competitors are standing for a significant portion of the match without engaging in meaningful grappling exchanges, the referee may enforce the "get down" rule. This rule prompts the competitors to engage on the ground, ensuring an active and dynamic contest that showcases their submission skills.
The absence of points and advantages in EBI events, coupled with the inclusion of the "get down" rule, fosters an environment of relentless action and constant submission hunting. Competitors are driven to showcase their technical prowess, creativity, and tenacity in pursuing finishes, providing spectators with a captivating display of high-level grappling. EBI has become a revered platform for submission specialists to exhibit their skills, elevating the excitement and intensity of the sport.
Who's Number One (WNO) matches last 15 minutes and adhere to a unique ruleset. There are no points, advantages, or interruptions - just pure grappling excellence.
The preferred path to victory is through submission. All submissions are allowed, giving competitors the freedom to unleash their arsenal of techniques, from heel hooks to arm bars and beyond. Should a submission not materialize, three neutral side judges step in to determine the winner based on WNO's specific judging criteria.
Aggression takes center stage, rewarding those who constantly press forward and launch dangerous submission attacks that nearly secure victory. Minor attempts won't suffice; WNO values impactful moments that truly test opponents. Positional control, including guard passes, mounts, and back takes, is also crucial in showcasing dominance.
The match is evaluated as a whole, with the person displaying superior grappling skills emerging victorious. The referee remains neutral and focuses solely on maintaining the match's flow and resetting any out-of-bounds action.
Run by FloGrappling, WNO shows are often large events and make for some exciting grappling matches. As a major organization in the sport, they often accumulate the biggest and best athletes Jiu Jitsu has to offer.
In conclusion, the BJJ rules of IBJJF, ADCC, EBI, and WNO offer diverse approaches to competitive grappling. While IBJJF focuses on points-based scoring and positional control, ADCC favors a hybrid rule set with an emphasis on submissions and wrestling. EBI stands out with its submission-only format and fast-paced action, while WNO prioritizes aggressive grappling and effective submission attacks.
These BJJ rules vary in scoring, time limits, and allowed techniques. IBJJF and ADCC employ point systems, while EBI and WNO prioritize submissions as the primary means of victory. Time limits range from longer durations to no time limits, depending on the ruleset. Allowed techniques differ, with certain restrictions in IBJJF and ADCC, while EBI and WNO allow a wide range of submissions.
Strategic considerations play a significant role in each ruleset. Competitors must adapt their training and strategies accordingly. IBJJF rewards calculated and methodical grappling, ADCC requires a strong wrestling base and risk-taking mindset, EBI demands an aggressive pursuit of submissions, and WNO encourages dangerous attacks and positional control.
Understanding these BJJ rules is crucial for grapplers to optimize their chances of success. Each ruleset offers unique challenges and opportunities, shaping the strategies and styles of the competitors. Whether it's accumulating points, chasing submissions, or showcasing elite skills, these BJJ rules provide avenues for grapplers to determine the true champions of the sport.
]]>Enrolling kids in Brazilian Jiu-Jitsu (BJJ) schools has become increasingly popular in recent years, and for good reason. BJJ, a martial art that focuses on grappling and ground fighting techniques, offers numerous benefits for young participants. From physical fitness to mental discipline, BJJ provides a well-rounded experience that can positively impact a kid's development.
In this article, we will explore the advantages of enrolling your kid in a BJJ school and how it can set them on a path towards lifelong growth and success. So, let's delve into the world of BJJ and discover why it's a fantastic choice for your child's extracurricular activities.
The ideal age for children to begin their journey in Brazilian Jiu-Jitsu (BJJ) is typically around five or six years old. At this stage, kids have developed the necessary physical coordination and attention span to actively engage in BJJ training. However, it's important to recognize that readiness may vary from child to child. Some kids may exhibit interest and maturity at an earlier age, while others may require more time to develop certain skills.
Consulting with experienced BJJ instructors is crucial as they can assess your child's readiness and provide tailored guidance based on their expertise. These instructors understand the developmental stages of kids and can create age-appropriate classes that foster a safe and enjoyable learning environment. By considering individual readiness and seeking guidance from knowledgeable instructors, you can ensure that your kids begin their BJJ journey at the right time.
Parents naturally have concerns about the safety of their kids when considering enrolling them in BJJ schools. However, BJJ training for kids prioritizes safety while maintaining a controlled and disciplined environment.
Trained instructors closely supervise students, ensuring techniques are taught progressively and with proper form to minimize the risk of injury. Safety protocols, such as controlled sparring and a focus on technique rather than strength, further contribute to a safe training experience.
Appropriate protective gear, including BJJ rash guards, shorts, spats, and Gis, is essential. These items provide comfort, flexibility, and protection during training. Rash guards, in particular, help prevent skin abrasions and reduce the risk of mat-related infections.
While minor bumps and bruises may occur in this contact sport, the overall risk of serious injury is minimized through proper supervision, safety measures, and the use of protective gear. BJJ instills discipline, respect, and self-control in kids, creating a safe and nurturing environment for their physical and mental development.
Enrolling children in Brazilian Jiu-Jitsu (BJJ) schools not only introduces them to a martial art but also offers a multitude of skills and benefits that contribute to their overall development.
Moreover, BJJ for kids offers a unique opportunity for children to engage in physical activity while learning essential life skills. The combination of physical, mental, and emotional development provides a holistic approach to their growth, empowering them to excel not only in BJJ but also in various aspects of their lives.
Enrolling your kids in Brazilian Jiu-Jitsu (BJJ) schools not only provides immediate benefits but also equips them with valuable skills that can positively impact their future.
To participate in Brazilian Jiu-Jitsu (BJJ) training, children will need specific gear to ensure a safe and comfortable experience.
Investing in high-quality gear is essential for several reasons:
Custom BJJ Rash Guards:
By investing in the essential gear and prioritizing quality, kids can train safely and effectively in BJJ. The right gear provides protection, comfort, and durability, allowing them to fully engage in training sessions. Custom BJJ rash guards offer a fun and personalized touch, while proper fit and comfort contribute to an enjoyable and productive training experience.
Enrolling your kids in a BJJ school offers numerous benefits for their development and future. BJJ enhances their physical fitness, mental discipline, problem-solving skills, and confidence. With experienced instructors and proper gear, their safety is ensured throughout their training.
Consider the positive impact BJJ can have on your child's growth. By enrolling them in a BJJ school, you provide them with an engaging activity and a foundation for lifelong success in various aspects of life.
Take that first step and explore the world of BJJ for your kids. Witness their transformation as they build skills, gain confidence, and develop a mindset for achievement. Embrace the benefits of BJJ and empower your child to thrive both on and off the mats.
]]>Enter the world of Brazilian Jiu-Jitsu (BJJ), where combat is an art of both body and mind. Amid the excitement of grappling and strategy lies a hidden concern: skin infections. In the close-contact domain of BJJ, understanding the risks is crucial.
BJJ hygiene is your defense against unexpected foes like bacteria and fungi. In this exploration, we uncover common skin infections in BJJ. Discover their origins and how to counter them. This journey equips us with prevention and treatment, enhancing our training and well-being.
Join us as we talk about skin infections in BJJ. This article includes some personal experience and tips which helps you train smarter, ensuring your BJJ dedication goes hand in hand with a clean, infection-free environment.
In the world of BJJ, where contact is close and camaraderie is strong, it's essential to be aware of potential skin infections that can arise. Let's delve into some of the most common infections:
Ringworm, despite its name, has nothing to do with worms. It's a fungal infection that appears as a circular or ring-like rash on the skin. The infected area can be itchy and red, often with clearer skin in the middle. It's essential to address ringworm promptly to prevent its spread.
Staph infection is caused by bacteria and can lead to red, swollen, and painful skin lesions. It's highly contagious and can spread through direct skin-to-skin contact or by touching contaminated surfaces. Proper bjj hygiene, including clean BJJ gear and equipment is crucial to minimize the risk of staph infections.
Impetigo is a bacterial skin infection characterized by red sores that rupture and develop a honey-colored crust. It's common in BJJ due to the nature of close contact. To avoid impetigo, maintaining skin hygiene and using clean gear is essential.
Understanding the symptoms and characteristics of these infections is key to early detection and prevention. By integrating proper BJJ hygiene practices and wearing appropriate gear like BJJ rash guards and BJJ spats, you can significantly reduce the risk of these infections taking hold.
The dynamic and intense nature of Brazilian Jiu-Jitsu (BJJ) fosters an environment where practitioners bond through close contact and dedication. However, this environment can also be a breeding ground for skin infections. Let's delve into the contributing factors:
BJJ thrives on close skin-to-skin contact, a fundamental aspect of its techniques and maneuvers. Unfortunately, this closeness also facilitates the transfer of bacteria, fungi, and infections from one person to another.
The energetic pace of BJJ training, combined with the warmth generated during exertion, creates a favorable environment for microbial growth. Sweat, while natural, can exacerbate the situation by providing moisture that pathogens thrive in.
Minor skin irritations, such as cuts, mat burns, or even chafing, can provide entry points for infections. These seemingly harmless irritations can quickly escalate if not addressed promptly. Wearing correct clothing such as BJJ rash guards and BJJ spats can limit these irritations.
Many BJJ gyms also cater to MMA or kickboxing training, leading to the shared use of equipment such as gloves, pads, and training mats. While this fosters diverse training, it also heightens the risk of infections being transmitted among practitioners practicing different combat disciplines.
Understanding these factors is crucial in comprehending how infections take root in the BJJ community. By recognizing the significance of close contact, sweat, skin irritations, and shared equipment, you can take proactive steps to mitigate the risks and train in a safer environment.
Protecting yourself from skin infections in the world of Brazilian Jiu-Jitsu (BJJ) involves a blend of mindful practices and choosing and maintaining the appropriate gear. Here are some practical tips to consider:
A BJJ rash guard isn't just a fashion statement; it's a vital piece of gear that creates a barrier between your skin and training partners. A well-fitted BJJ rash guard not only reduces skin-to-skin contact but also minimizes the chances of skin irritations that can lead to infections.
Complement your BJJ rash guard with proper BJJ shorts and spats. These pieces provide additional coverage, preventing direct skin contact and reducing friction that might cause skin abrasions. By wearing shorts and BJJ spats, you're enhancing your defense against infections.
While the BJJ Gi is steeped in tradition, it's also a smart choice for preventing skin infections. The uniform provides a layer of protection, reducing the risk of direct contact with potential pathogens. Ensure your Gi is washed after every session and well-maintained to reap its full benefits.
By investing in and properly using the right gear – including BJJ rash guards, BJJ shorts, BJJ spats, and the traditional BJJ Gi – you're arming yourself against the risks of skin infections. Remember, your gear isn't just an outfit; it's a key component of your proactive defense strategy.
By incorporating these BJJ hygiene practices into your routine, you take significant steps toward safeguarding yourself and your fellow practitioners from skin infections. Remember, a combination of personal care and a clean training environment can make a world of difference.
Even with the most diligent preventive measures, infections can sometimes find their way in. If you suspect you've encountered a skin infection, here's a clear course of action to follow:
Consult a Healthcare Professional: If you notice unusual symptoms like persistent redness, itchiness, or any unusual skin changes, don't hesitate to seek medical advice. A healthcare professional can accurately diagnose the issue.
Avoid Training: As challenging as it may be, refrain from participating in BJJ sessions until you've received medical clearance. Continuing training while infected not only risks your own health but also exposes your training partners to potential infections.
Follow Medical Guidance: Once diagnosed, adhere to the treatment plan provided by your healthcare provider. This may involve topical creams, oral medications, or other remedies. Consistency is key to effective recovery.
Infections are part of the reality in contact sports like BJJ, but proper handling can minimize their impact. By taking swift action, seeking medical attention, and diligently following prescribed treatments, you're ensuring a quicker and smoother recovery. Remember, your health and the health of your fellow practitioners are paramount.
In our exploration of skin infections in BJJ, we've uncovered common issues like ringworm, staph infections, and impetigo, emphasizing the importance of good hygiene due to factors such as close contact, warmth, sweat, irritations, and dirty equipment. Wearing appropriate gear like BJJ rash guards, shorts, spats, and the traditional Gi is essential for safety, and seeking prompt medical attention and adhering to their guidance is crucial if you contract an infection. The significance of maintaining cleanliness in BJJ extends beyond the individual, shaping a community that is both skilled and conscientious about health.
]]>Brazilian Jiu-Jitsu (BJJ) is a physically demanding martial art that requires intense training and physical prowess. BJJ practitioners, while gaining valuable skills, often face the challenge of dealing with injuries due to the nature of the sport. In this article, we delve into the five most common BJJ injuries, shedding light on prevention, treatment, and the importance of safety during training.
A BJJ injury refers to any physical damage sustained during training or competition. It encompasses a range of injuries, from mild strains to more severe fractures, and can affect various parts of the body. As BJJ involves intense grappling, joint manipulation, and ground-based techniques, practitioners can experience injuries due to overexertion, improper technique, or unexpected movements.
The rigorous and competitive nature of BJJ training can indeed lead to injuries. However, injuries shouldn't discourage practitioners from embracing the art. Rather, they should be seen as a reminder of the importance of proper technique, body awareness, and safety measures.
Finger and hand injuries top the list of common BJJ injuries. Gripping the opponent's Gi or limbs with excessive force can strain the fingers and hands. Additionally, being caught in a wrist lock can cause hyperextension, resulting in sprains or fractures.
Knee injuries rank as the second most prevalent BJJ injuries. Quick twists, hyperextensions, awkward landings or getting caught in leg locks can put immense strain on the knee joint. Maintaining proper technique, avoiding dangerous maneuvers such as leg scissor sweeps and being vigilant about tapping out when a submission is locked in can help prevent such injuries.
Shoulder injuries rank third on the list of common injuries. Incorrect techniques, like improper break falling, can result in strained shoulders or dislocations. Additionally, submissions that target the shoulders, such as Kimura or Americana, exert significant pressure on the joint. It's important to apply these techniques with caution and tap out promptly if needed. To prevent injuries, it's essential to receive proper instruction and maintain a consistent focus on technique.
The fourth prevalent injury in BJJ is related to the neck. Grappling exerts significant pressure on the neck, as it's an effective way to control your opponent using grips. Grips like the collar tie are frequently used in BJJ. Additionally, it's important to remember that every choking technique in BJJ targets the neck, making it a focal point.
Understanding how to safeguard the neck and promptly tapping out when caught in a submission hold can greatly decrease the likelihood of experiencing such injuries.
Back injuries round off the top five BJJ injuries. Excessive stacking, where an opponent's weight presses down on the back, or overextension during a backbend can strain the spine and surrounding muscles. Developing flexibility and practicing controlled movements can help mitigate this risk.
While BJJ does carry inherent injury risks, it's important to remember that most injuries can be prevented through proper technique, awareness, and safety precautions. Practicing BJJ in a controlled environment with skilled instructors and using protective gear like mouthguards can significantly enhance safety and minimize the likelihood of injuries.
Preventing BJJ injuries starts with adopting a safety-conscious mindset. Here are some key practices:
If injury does occur, seeking medical attention promptly is crucial. Depending on the severity of the injury, initial steps might include(RICE):
In more severe cases, a physical therapist or medical professional may be needed to guide your recovery and rehabilitation.
Brazilian Jiu-Jitsu (BJJ) is a martial art and combat sport known for its effective ground-fighting techniques. Traditionally practiced with a Gi (a jacket and pants), BJJ has gained popularity in both the martial arts and mixed martial arts (MMA) communities. However, another dynamic and exhilarating aspect of BJJ lies in "No Gi" training. As a dedicated practitioner with years of experience in both gi and no gi settings, I can confidently say that there's something unique and captivating about the no gi style. In this article, I will share my first-hand perspective on why I like no gi BJJ, highlighting the benefits and exciting elements that make it a must-try for any BJJ enthusiast.
In conclusion, No Gi BJJ has been a vital and exciting aspect of my martial arts journey. The freedom of movement, focus on technique, mental intensity, and versatility make it a compelling and rewarding style to practice. Whether you're a seasoned BJJ practitioner or a beginner looking to explore the world of Brazilian Jiu-Jitsu, I highly recommend giving No Gi BJJ a try. The experience of training without the Gi will undoubtedly enhance your overall understanding of the art and elevate your skills as a martial artist. So, step on the mats, embrace the sweat, and get ready to experience the thrill of no gi BJJ!
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Jiu Jitsu is a highly effective martial art that emphasizes ground fighting and submission techniques. In this article, we will explore some essential Jiu Jitsu moves that every practitioner should have in their arsenal. Whether you're a beginner or an experienced martial artist, these moves will help you gain an edge in the grappling game. We will delve into the advantages and disadvantages of each technique and how to improve it by providing you with a well-rounded understanding of their applicability and potential risks.
The Triangle Choke is one of the fundamental submission techniques in Jiu Jitsu. It involves using your legs to create a triangular configuration, applying pressure on your opponent's neck and one arm, leading them to submit or pass out.
The Armbar is a joint lock that targets the elbow, putting immense pressure on it and forcing your opponent to submit to avoid injury. It is a versatile move that can be performed from different positions, including the guard and side control.
The Kimura Lock targets the shoulder joint, exerting pressure and torquing it to force a tap-out or risk severe injury. It is often employed from the top position, and it allows the practitioner to control the opponent's movements effectively.
The Rear Naked Choke is a powerful submission that targets the opponent's carotid arteries, cutting off blood flow to the brain and leading to unconsciousness. It is commonly applied from the back position.
The Guillotine Choke is a front-facing submission technique that involves trapping your opponent's head and neck between your arms and squeezing to cut off their air supply or blood flow.
Learning and memorizing Jiu Jitsu moves is a crucial aspect of your training. Here are some effective strategies to enhance your retention and proficiency:
Drilling is a foundational aspect of Jiu Jitsu training, helping you internalize techniques and develop muscle memory. Here's why drills are essential:
In addition to drilling and memorization, here are some extra tips to enhance your learning experience:
Mastering these essential Jiu Jitsu moves will significantly enhance your grappling skills and bolster your confidence on the mat. Each technique possesses its advantages and disadvantages, and understanding their applications is crucial for success in a real-world scenario or competitive setting. Regular practice, combined with a thorough understanding of these moves, will undoubtedly make you a formidable force in the world of Jiu Jitsu. Always remember, with great power comes great responsibility, so use your skills responsibly and respectfully in your martial arts journey. Happy rolling!
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