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What is Creatine?

Creatine is a naturally occuring substance in the body which is produced with the amino acids arginine, methionine and glycine. It is also present in foods such as red meat although majority of the creatine is destroyed in these foods during the cooking process.

ATP (adenosine triphosphate) is your body’s building block for energy and an additional amount of creatine in your system replenishes the phosphates in ATP, in turn allowing you to train harder for longer.

Creatine Effects

Like mentioned earlier, creatine allows an athlete to train harder for longer. This ultimately means that creatine supplementation assists an athlete in building muscle mass and increases strength gains. During MMA training, creatine may translate into more explosive takedowns and positional escapes, and that extra round of sparring.

As we all know, in pretty much every martial art, it’s all about the mat time and amount of repetitions. Creatine can help you in this regard.

Why Take Creatine?

I think the question is, why not take creatine?

Simply put, creatine helps you in those short and explosive movements such as combinations, takedowns, and pretty much anything that requires energy in MMA.

In strength and conditioning, as mentioned earlier, supplementing with creatine allows the athlete to train harder for longer. The heavier and/or more reps you put out in the gym, the stronger and more conditioned you’re going to be. It’s as simple as that.

Plus, creatine monohydrate is dirt cheap. Bodybuilding.com has their own brand creatine at $9.99 for 500 grams, which is 100 servings at a 5g/day dose. At 10 pennies a serving, you really can’t go wrong.

Hydration, Hydration, Hydration

Before we get into the nitty-gritty about creatine dosages, this is something that needs to be said: DRINK A LOT OF WATER. You might be sick of your parents or the government telling you that you need your 8 glasses of water a day but it cannot be emphasized enough that you need to drink water. If you’re training in any discipline, you need to be drinking way more than that anyway. Especially if you decide to do a loading phase, (discussed later) you’re going to need to neck that H20, son.

It is recommended that you drink an additional 4 ounces of water for every gram of creatine that you consume.

 

Creatine Dosage for MMA

Many athletes go through what we call a “loading phase”, which consists of a 5-to 7 day period wherein you take a dose of 20 grams of creatine split into multiple servings throughout the day. I honestly wouldn’t even bother with creatine loading for a number of reasons. First of all, I haven’t seen a difference between using a loading phase or going straight into the maintenance dose of 5 grams a day. Second, 20 grams a day seems excessive. You’re introducing a relatively new stimuli at a fairly high dosage, with 20 grams being 4 times the recommended amount. It just seems like a marketing scheme that companies use to get empty your tub quicker and while creatine is dirt cheap, every penny counts.

Bottom line is, keep it simple. 5 grams of creatine a day.

 

To Cycle or Not to Cycle?

Good question. A lot of people say that you don’t need to cycle off of creatine. While this might be true, I’ve personally tried cycling off of it and not, and I’ve honestly found no difference whatsoever apart from the amount of creatine left in my tub. Another thing, as with anything, your body will start adapting to the stimuli and while you may not feel it, the body will be accustomed to the substance and it may not be working as effectively compared when you first start taking it. I take a week break off of rigorous training every 6-8 weeks anyway, so try timing your creatine cycle with your rest weeks.

It is to recommend cycle off of creatine for 2 weeks every 6 to 8 weeks.

 

When to Take Creatine

While there may not be any scientific research as to when it is most effective, there are three times in the day wherein most athletes take this supplement: first thing in the morning, pre-workout and post-workout. Although, these three times are it when it makes most sense to.

I personally take 2.5 grams of creatine before training and the other 2.5 grams post-workout.

Reason being, is that pre-workout creatine sets the athlete up for whatever is on the schedule for that day, whether it be a strength and conditioning session or skills training. Users report more energy, translating to more effective workouts. While this may be a placebo effect, the fact is that is if it works for you, then it does. Creatine is also taken post-workout due to the body’s natural nutrient receptive state.

Is Creatine Safe? Creatine Side Effects?

As mentioned earlier, creatine is the most scientifically studied dietary supplement in the planet today and for healthy adults, there were no significant side effects found for creatine given the proper dosage and hydration. It is reported that some users tend to get muscle cramps but it was later found that this was due to not enough water intake.

One thing that you can expect though would be putting on extra water weight, which we call “bloating” so if you are cutting weight for a fight or competition, it is advised that you cease creatine use 4 weeks before the date. You should shed this water weight quite easily. Not to worry though, it is expected that creatine effects last up to 30 days after ceasing use so you’ll be reaping its benefits while you’re on the ring, mat or cage.

What is the Best Creatine?

So what’s the best creatine supplements for MMA? Honestly, it’s all the same as long as its micronized creatine. This means that it is easier for the body to absorb.

If you’re in the US, Bodybuilding.com has a great variety to choose from and you can pick one that fits your personal goals. If you’re in Europe or the UK, our friends at Predator Nutrition also stock a good range of creatine products.

Featured product: Micronized Creatine from Dymatize Nutrition

]]> http://fightercorner.com/creatine-use-for-mma/feed/ 0 http://fightercorner.com/ronda-rousey-poses-nude-for-espn-magazine/ http://fightercorner.com/ronda-rousey-poses-nude-for-espn-magazine/#comments Tue, 10 Jul 2012 21:22:51 +0000 admin http://fightercorner.com/?p=1370 “Rowdy” Ronda Rousey living up to her monicker by posing nude in this issue of ESPN The Magazine’s “The Body Issue”.

ESPN The Magazine’s “The Body Issue” is the organization’s tribute to athletes all around the world and their drive to push their bodies to the limits in terms of performance, with aesthetics in mind as well.

Rousey joins MMA athletes Jon Jones and the sport’s leading couple, Mr. and Mrs. Cyborg in being featured in the said issue series.

Ronda boasts a perfect 5-0 MMA record with all her wins by way of armbar submission and with the addition of being Strikeforce’s Bantamweight Champion, also holds multiple championship titles across the world in Judo along with a bronze medal in the 2008 Beijing Olympics in the said sport.

Her next fight will be on the 18th of August 2012 against Sarah Koufman, former Strikeforce Women’s Bantamweight Champion who is currently on a 3-fight winning streak.

And I bet that you’ve spent too much time admiring Ronda’s highly aesthetically pleasing physique that you looked over her Olympic tattoo.

Love it or hate it, Chael Sonnen is an American icon. In the most anticipated rematch in MMA history, he will be facing Anderson Silva in hopes to reclaim (or defend, in Chael’s perspective) the UFC Middleweight Championship. As part of the promotion, the UFC released this video of Chael Sonnen in one of the most touching backstories I’ve ever heard in my entire life. I thought I liked Chael, but I declare myself a fan for life after seeing this very moving video.

http://www.youtube.com/watch?v=wh_eO2QoeCM

If you’re a Chael Sonnen fan, you might as well get yourself the TapouT Chael Sonnen UFC 148 Walkout Shirt. Plus, if you buy the shirt at MMA Warehouse, you’ll get a free mini-American Flag. How much more patriotic can you get than that?

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Whether you know him from his stand-up comedy, Fear Factor Hosting, UFC commentating, his podcast or all of the above, Joe Rogan is a black belt in Taekwondo and a brown belt in 10th Planet Jiu-Jitsu under Eddie Bravo.

If you roll regularly, you’re bound to find yourself in half-guard with your foot stuck in between your sparring partner’s legs. The obvious option is to secure the underhook on the opposite side of which side you’re trying to pass to and carry on with the pass. In this video, Joe demonstrates a way you can take advantage of this position.

http://www.youtube.com/watch?v=jGNSktn1kks

Instructions:

• When you’ve got your foot stuck, still secure the underhook to control your opponent’s posture to make sure he’s not going anywhere.
• Secure a “lockdown” on his leg. (primarily a bottom half-guard position, but used differently in this scenario.)
• Do this by triangling your legs and hooking your foot onto his foot.
• Pass the arm that you’re underhooking and perform a roll.
• Secure both hooks and finish in over-under control.

I attempted to even verbalize what Josh Barnett did in that video but it’s honestly too advanced for my skill level.

It’s now set on Twitter-stone. Floyd Mayweather calls out Manny Pacquiao through Twitter, followed up by saying..

“My jail sentence just got pushed back because the date was locked in. Step up punk.”

This should be interesting as negotiations between both camps have been disrupted by Olympic-styled drug testing issues that Mayweather initially wanted, which the Pacquiao camp declined to do.

I and I reckon, the rest of the world, would actually want to see this fight happen and let’s hope that it all solidifies within the coming weeks. May 5th, 2012 is it then? Bring it, Mayweather!

Pacman fan? Get the Team Pacquiao Run Floyd Shirt from MMA Overload!

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A loss can’t ever be good, or can it? In retrospect, mistakes can be good but only if we learn from them. This is a very inspirational post by Mayhem and it is more than worthy to be reposted everywhere. It doesn’t matter if you do MMA or not, it’s a very good read and you should share it with all your friends.

From mayhemmiller.com

December 20, 2011

As someone who goes to my website, you are well aware that I lost my recent fight. I am very disappointed about it, but have used the past couple weeks to reflect on everything and have come to some conclusions.

Dana White was right. He made some disparaging comments about my performance, and I agree with him. I displayed the worst of everything that night in the octagon. I was tense in round one and I locked up after that. I didn’t perform to my potential, and I take full responsibility for it. That wasn’t a UFC caliber performance, and I’m not happy about it- I won’t, however, write a worthless diatribe on myself, because that is not constructive. I elect instead to take this misstep and make something positive out of it.

We are all the custodians of our own destinies, and we must all try to do the absolute best with what we have to work with- sometimes you will have great successes and other times colossal failure, but if you don’t try time and time again, you will be left on your couch with nothing but a bucket of “What-ifs.” You have no choice in this life but to push forward and try to do the best you can.

My challenge to you, and myself, is to continue to press on and make the most of your adventure here on earth. At the end of your life you want to be sure that you’ve made your best effort to make a collection of epic stories. Some sorrowful ones, some happy ones and some downright amazing, but the challenge for you is to find and make the most of each of these adventures.

I made a lot of mistakes in this story- during the camp, during the fight- but the key to living life is learning from your mistakes and making positive change. I feel very positive right now, and I hope you feel the same way, I would be absolutely nothing without persistence and positive thinking, and if there is anything i want you to take from my blog it is that mentality. I will continue on this amazing journey, looking to make the most epic stories that I can.

Currently I’m in Holland, working on my kickboxing with Siyar Badaharzada (@siyarthekiller) and one of the greatest MMA trainers in the world, Martijn De Jong (@martijndej) as well as teaching here in Europe.

I can’t tell you how much it means to me that you support me through good times and bad- but I can say that I will put every bit of effort I can muster to succeed in every area of my life, and I hope you’ll be right there to watch.

The TUF 14 Finale also featured the debut of the Hayabusa Vale Tudo Shorts, worn by Mayhem Miller himself. So if you’re interested in the Mayhem Miller TUF 14 Fight Shorts, it is now available through MMA Warehouse.

Hayabusa Vale Tudo Shorts – CLICK TO BUY

Source: Mayhem Miller Blog (link)

Featuring a hybrid design, with fully sublimated fabrics, two-way QuickLok waistband, external mouthguard (iPod) pocket, SupraLayer 4-way stretch fabric, comfort waistband trim. Made in the USA. The bar for performance training shorts has just been shattered.

Why Hattori Hanzo? He was a famous samurai and shinobi that lived in the Sengoku era that ruled Japan. His legacy in both Japanese and modern culture still remains due to his legacy and works.

The Rupture PTSi Hattori Hanzo Shorts will come in different colorways though the one featured in this post is, obviously, yellow.

FighterCorner.com will keep you guys updated with any announcements made by the company in the near future.