First, I just want to make it clear that nothing can replace a healthy, balanced diet and supplements should be just an addition to it.
That said when you train hard your body needs extra nutrition and microelements. Heavy workouts are very demanding physically and your body needs more proteins and carbs to keep you going and growing.
To get faster results you would need fast-absorbing proteins after a workout and maybe an occasional meal replacement. I would like to share my experience with you about nutrition for fighters.
Most people want to achieve different goals with their workouts.
One person wants to lose weight and the other prefers to gain muscle mass or to move to a heavier weight category.
One person wants to speed up metabolism and burn extra calories. The other one wants to build up more muscles. But in general, both of them want to get fit and replace fat with muscles.
To make those processes faster and easier you should consider taking some quality supplements.
Creatine Monohydrate is one of the safest sports supplements.
It doesn't have any side effects and one cannot practically overdose it.
It increases body endurance so you can train longer without feeling tired. This, in turn, translates into bigger gains from a single workout session. Creatine is also proven to increase your strength and to accelerate the growth of muscle fiber.
It should be on the top of your list of workout supplements if you want to boost your physical performance.
Food rich in natural creatine is red meat, especially beef, and fish. To be able to get 5g of creatine from the food you would have to eat around one pound/0.5 kg of beef every day which may be problematic and quite expensive.
And that's where the supplements come in handy.
According to some studies, ethyl ester creatine has a better absorption rate than creatine monohydrate.
I have tested both types, and also different brands, of creatine for a long period of time on myself and haven't noticed much difference in absorption rates.
What I observed is that a pure monohydrate allowed me to train longer without feeling exhausted than ethyl ester. I would recommend creatine monohydrate over ethyl ester but some people that I've trained with swear by it.
So I suggest that you test both and make a decision for yourself.
OK, I know that fat is not a dietary supplement but it is very important to have it in your diet so that everything else works as it should.
Simply put, your body needs fat to absorb proteins and in turn to build muscles.
To be clear I'm not saying that you should consume ANY type of fat but the best quality fats: