SUPPLEMENTS I TAKE TO MAKE ME STRONG LIKE BULL

Supplements has been a big part of my journey, fueling me throughout my competitive fight years.  I worked at GNC (General Nutrition Centre) for about 6–7 years in my early 20s. It helped fund my training and everyday life as well as provided me with some key supplements to assist with me training.

Because of that experience, I've spent years learning about supplements and sports nutrition. I've tried just about everything on the market at one point or another.  While there are countless products out there, these are the supplements I would recommend for fighters and have recently started taking again myself. 

Magnesium Glycinate

• Improves sleep quality, which is critical for recovery and performance.
• Helps reduce muscle cramps and tension from hard training.
• Supports nervous system function and stress management.
  

Whey Protein Isolate

• Fast-digesting protein that helps repair and build muscle.
• Supports recovery after intense training sessions.
• Low in carbs and fats, making it ideal during weight cuts.
  

Fish Oil (Omega-3)

• Helps reduce inflammation from hard sparring and training.
• Supports joint health and mobility.  Great for BJJ and Muay Thai clinching.
• May improve cardiovascular health and recovery.
  

Vitamin D

• Supports immune function and overall health.
• Helps maintain bone strength and muscle function.
• Many athletes are deficient, especially in northern climates.
  

Collagen

• Supports tendons, ligaments, and joint health.  Excellent for grapplers and clinchers.
• May help reduce nagging aches from repetitive training.
• Complements strength and conditioning programs.
  

Creatine

• Increases strength, power, and explosive performance.  This is important for all striking sports.
• Helps improve recovery between hard rounds and training sessions.
• One of the most researched and effective supplements available.
  

Before considering supplements, understand that they are exactly that, supplements. They are meant to complement what I see as the three pillars of health and recovery:

1. Nutrition
2. Sleep
3. Physical Exercise

If you have not established these three pillars, supplements will have limited effectiveness.

 Proper nutrition, quality sleep, and consistent physical activity create the foundation that allows supplements to work as intended and deliver their greatest benefit.

Hope that helps and until next time!

-Coach Bao

Here's some of my stash minus the Creatine and Protein which is a must.  I'm liking this Canadian brand Sports Research for my Vitamins and Collegen.  We don't have it quite yet at Legacy Fight Goods, but I am hoping to bring it in soon.  For the Creatine and Protein I am using the brand Jacked Factory.