6 Best Supplements for Boxing & Other Martial Arts (2024)

Protein is essential for combat athletes like boxers and MMA fighters for muscle growth, recovery, and strength. The American College of Sports Medicine recommends up to 2 grams per kilogram of body weight daily for boxers [1].

Due to intense training, supplementing with whey protein is key. A quick post-workout intake of 20–30 grams of high-quality whey protein powder within 20–30 minutes helps with rapid muscle repair.

It's effective, cost-efficient, and absorbs quickly, as per the American Journal of Clinical Nutrition [2].

Boxers should tailor their protein intake to match their training intensity, especially during heavy training phases.

Creatine, composed of glycine, L-arginine, and L-methionine, not only boosts muscle mass but also enhances strength and performance by 5–15% in intense sports like boxing, according to Molecular and Cellular Biochemistry research [3].

It enhances muscle phosphocreatine and ATP production, aiding growth, strength, and post-workout recovery. Boxers taking 0.03 grams of creatine monohydrate per kilogram of body weight post-meal and workout can enhance endurance and maintain strength during strenuous training and bouts.

When combined with beta-alanine, it further increases strength and endurance. However, athletes in weight classes should monitor dosage, as creatine can slightly increase body weight.

A lack of vitamins, like vitamin D, can increase fracture risks and weaken immunity, severely affecting a boxer's performance and career. Multivitamin supplements support a healthy immune system, boost energy, and enhance metabolism.

Exercise-induced oxidative stress produces harmful free radicals, but multivitamins rich in zinc, selenium, beta-carotene, and vitamins A, C, and E combat this, protecting cells and preventing illness.

Choose a multivitamin packed with these nutrients and antioxidants, preferably sourced from whole foods, to ensure holistic benefits without synthetic additives.

Related: Best Omega-3 Supplements

Boxing's intense, twice-daily training regimen benefits greatly from caffeine supplements. In my competitive MMA fights, I've found that caffeine indeed elevates energy, focus, and overall performance, a finding backed by extensive research.

Ideal as a pre-workout boost, boxers should take caffeine 30 minutes before training for enhanced energy and focus. It's the extra push needed on exhausting training days or during weight-cutting.

However, if you suspect caffeine sensitivity, consult a physician to plan your diet and manage your intake of stimulants like coffee.

CBD oil, derived from non-psychoactive hemp plant parts, is a popular supplement among boxers for nutrition, sleep, and overall wellness.

Ensure you choose a THC-free formula to avoid drug test issues.

This vegan, gluten-free option, available in various natural flavors, can be mixed with food or drinks. It effectively manages stress, reduces pre-competition anxiety, alleviates pain and inflammation, and aids in post-exercise recovery.

In my career, I've learned the importance of avoiding supplements with harmful additives (fillers, contaminants, and bovine gelatin) and illegal substances (anabolic steroids, human growth hormone (HGH), and hormone products) to maintain health and uphold integrity in the sport.

Avoid weight-loss products from untrusted brands or those lacking transparent ingredient doses. The Mayo Clinic advises against performance-enhancing drugs, as they can harm health and reputation [6].

“Many supplements on the market have not been rigorously tested. Very few supplements have shown to be of benefit, and many carry unsubstantiated health claims. More is not necessarily better when it comes to micronutrient supplements.”

- JoAnn E. Manson, DrPH, MD