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MEDICAL DISCLAIMER

This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk-Flex Elite Strength and Conditioning for MMA and Combat Athletes. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a tness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical conditionor metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physicians clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

Elite Supplements for Combat Athletes


Combat Athletes require supplements to feed their muscles, as MMA is one of the most demanding sports on the body. Training itself can be intense and physically taxing on the body and mind. It is extremely important for you to keep your body nourished, injury free and healthy for peak training, recovery and performance. Using supplements is an effective way to help with optimal performance and recovery. A body decient of essential vitamins and minerals cannot function correctly much less perform optimally and gain strength and recover through an intense MMA training program. We generally do not get enough proper nutrients in our bodies through a regular nutrition plan and using the right supplements can make a signicant difference. According to an article in the journal Nutrition Reviews, A heavy schedule of training and competition can lead to immune impairment in athletes, and this is associated with an increased susceptibility to infections, particularly upper respiratory tract infections (URTI). 1 In other words, if you dont have a diet complete with the nutrients you need, your intense training could actually be weakening your body rather than strengthening it. In the quest to reach your nal goal, diet supplementation is the last element you need to add to your regimen. There are the Good, the Bad and the Ugly in the world of supplements. Although they make it much easier to get the necessary nutrients to build muscle and can even give you an advantage enhancing your training, you must take the right supplements and combine them with a good clean diet. Its important you be very aware of the supplement companies that are out there. They are very good at marketing this crap to you and because these vendors are not regulated, they are never forced to deliver what they say they will. Bottom Line is that after years of experimenting with, researching and making mistakes on the way, we have found the Elite Supplements for MMA, Martial Arts and Combat Athletes to help ensure optimal performance, recovery and muscle endurance. The supplements listed in the chart below are strong suggestions but are not absolutely necessary for your success. The choice to use them or not is totally up to you but at least now youll know that Flex and I endorse their use. 2

1 2

Nutrition Reviews 64.3 (2006). Please consult your physician before taking any supplements.

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

ELITE SUPPLEMENTS FOR COMBAT ATHLETES

POST WORKOUT POWDER Prograde Workout

c
2 PROTEIN POWDER Bio Trust

Funks Favourite

c
3 OMEGA 3 FISH OIL EFA (Essential Fatty Acids)

Funks Favourite

c
4 MULTI VITAMINS VGF Prograde

Funks Favourite

BCAA Prograde

L-GLUTAMINE All Max

KRE-ALKALYN CREATINE Silver Bullet

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

SUPPlemeNTs EXPlaiNed
As you strive for success, supplementation is the last element you need to add to your training regime. Supplements can be used to help maximize your results and overall health. You only need the most basic, fundamental supplements to be extremely successful with any fat loss program. We call them the Elite Supplements for MMA and Combat Athletes. What are supplements? According to the FDA dietary supplements are dened as vitamins, minerals, herbs or other botanical (except tobacco), amino acids, protein powders, antioxidants, any dietary substance for use by man to supplement the diet by increasing the total dietary intake and a concentration, metabolite, constituent, extract or combination of any of the above listed ingredients. Supplements might help you build muscle, lose fat and improve your performance and health by making up for deciencies. This has basically been what most dieticians, nutritionist; doctors have viewed supplements as a means of protecting your body against vitamin and mineral deciencies. I get asked all the time Do I have to use supplements for my MMA or Martial Arts Training? My answer to that question is that you do not. However, we train at such high intensity many times throughout the week so supplements should be taken. I am not really a big supplement guy, but I do believe that there are certain supplements that can enhance the results you get, but by no means should they be a replacement for a proper workout and diet program. Supplements to me are just that, things to supplement your nutrition; to help ll in the voids that you may not get from your diet and nutrition or what you may lack through natural deciencies. For example, many people that suffer from anxiety and depression often have a vitamin D and vitamin B12 deciency. This can be because of nutrition, general health, genetics, climate, etc. Its not their fault; it just is what it is. Any doctor will tell you that anyone living in a climate with an elongated, harsher cold winter like you would nd in most parts of Canada, the northern parts of the United States and Nordic Scandinavian countries should be taking vitamin D supplements in the winter months to keep their spirits up. Its the sunshine vitamin and our bodies cannot naturally produce it. Is this making sense to you now? Remember though, in order for supplements to work properly, you must have the good foundation in place rst. Once this is there, then youre creating an unbeatable combination by adding the right supplements into the mix. Please note, everything you read in this e-Book is considered recommendation only, not prescription. I only recommend supplements that I truly believe in and personally use.

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

POsT WOrKOUT DriNK


Without question, the most important meal of the day for ANY athlete (MMA, Combat or someone looking to Burn Fat while building lean muscle) will be the Post Training Meal. After your training or workout session your body is in catabolism 3 and starving for the carbohydrates and protein that it needs to recover and repair. A post workout drink should be taken right after your training session. This drink will start the recovery process quicker and keeps your fat burning metabolism going. I like this meal to be a shake (liquid form) if possible, taken immediately following the end of the workout. The best way for you to digest post workout nutrition is through liquid as it absorbs quickly and gives the body the nutrients that it needs immediately. Now when I say shake, I do not mean Protein Shake. Dont get me wrong protein is important at the post workout meal, but you cannot forget about the carbohydrates. The Carbs should be at least 3 to 1 ratio of carbs to protein in our post-training shake (5 to 1 is better). Therefore, if the shake has 20g of protein, then you should have 60-100 grams of carbs, depending primarily on your gender. My suggestion is for you to use Prograde Post Workout Powder as it is specically designed for this purpose. Simple Carbs and Whey protein are great choices. The sole purpose of this formula was geared to athletes and those looking to burn fat and build lean muscle.

Prograde Workout http://funkroberts.getprograde.com/pre-and-post-workout-drink.html

The metabolic breakdown of complex molecules into simpler ones, often resulting in a release of

energy.

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PrOTeiN POwder
Found throughout your muscles, bones, skin and tissues, proteins create the enzymes required for the necessary chemical reactions that occur throughout your body. Amino acids provide the raw material for building proteins that are directed by instruction from your genes, forming different lengths of chains. However, unlike carbohydrates and fats, amino acids are not stored in the body, therefore, requiring you to constantly replenish their supply in order to make new protein. The FunkMMA Elite Nutrition Plan For Combat Athletes ensures that you get enough protein, but with training schedules, work and/or school family sometimes you may not be able to make a meal, so having a protein shake, smoothie or adding it to your meals is ideal. 4 Protein is a vital part of any healthy meal plan, as its main responsibility is to build and repair the tissues in the body. Proteins that come from plants (like legumes for example) contain ber, while animal proteins (meat, sh, poultry, and seafood), contain fat -- both of which cause a slowdown of the digestion of these proteins.

Why is protein important?


Protein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. When muscle glycogen stores are low due to inadequate calorie and carbohydrate intake, protein is used for energy rather than for muscle growth and repair and therefore may contribute as much as 10% of the energy needed for training. This is why it is so very important to maintain adequate carbohydrate intake as it will allow protein to be used efciently. Protein is critical for recovery as well. Proteins are ranked by the BV Scale (Biological Value), which is calculated based on efciency, i.e., how well the body can utilize and absorb a protein along with how fast it can be digested. You can see from the BV calculation how complete your protein is.
Source Whey Egg Cows Milk Beef Casein Soy Biological Value 104 104 91 80 77 74

This nutrition plan is not suitable for individuals with Phenylketonuria (PKU). Please consult your

metabolic dietitian, nutritionist and/or doctor. Donations can be made at this website by the way. I have a personal interest as I know two people with this rare genetic disorder.

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

Its important to know this as it will help you determine what type of protein shakes you should have and at when you should have them. Whey is the fastest while cows milk and egg are the slowest from an absorption perspective. Remember, after a workout the body is in a state of catabolism so it will need nutrients fast, something that will absorb quickly. For this reason, whey protein is best after a workout. At bedtime on the other hand you will need a sustained release while you sleep. This is the best time to have egg protein. One major problem is that having to purchase different Protein Powders every month can get rather expensive. I personally use BioTrust for this reason as it contains 4 blends of protein, and is time released. With a unique blend of exotic proteins (25% Undenatured Whey Protein Isolate, 25% Ultraltered Micellar Casein, 25% Milk Protein Concentrate, and 25% Whey Protein Concentrate), BioTrust Low Carb provides a true time-released stream of protein that offers multiple benets to your body. Lets take a look at another protein. Casein is a slow-digesting protein taking three to ve hours to digest. A recent study by researchers at the University of Texas Medical Branch revealed that a blend of proteins, including casein and whey, was superior to whey alone for both muscle building and recovery, specically helping to prolong your bodys anabolic window (the amount of time muscle building occurs after exercise).

Protein Powder BioTrust http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

OmeGa-3 EFA (EsseNTial FaTTY Acid)


Eating clean is great, but having enough sh oil in your diet is tough to do on a daily basis. The body cant naturally create Omega-3 so you have to get it through food and supplements. Fish oil is the best source. Omega-3 Fish Oil has a plethora of benets. Omega-3 fatty acids are amazing for managing inammation and expediting your recovery between training sessions, the latter being a key concern for ghters and athletes. Fish Oils trigger a thermogenic response, which will allow you to burn more fat. It can also increase testosterone and is great for muscle growth through its ability to increase insulin sensitivity. It can cleanse your arteries; help improve cardio studies have shown to be a mood enhancer. Omega-3 have further demonstrated the ability to decrease the risk of developing heart disease and cancer, decrease blood pressure, improve liver and kidney function, reduce joint pain, improve vision, improve diabetic conditions, decrease occurrences and intensities of migraine headaches, increase circulating levels of leptin, reduce stress, and increase metabolic rate. With so many benets, this supplement is in the must use right away category, especially for those of you that do not get enough through nutrition (if you dont eat sh regularly). As long as you dont have an allergy or adverse reaction, EVERYONE should be taking Omerga-3; MMA athlete or not. If you are not using sh oil, make it a point to start supplementing with it right away.

Prograde EFA Icon http://funkroberts.getprograde.com/essential-fatty-acid.html

Leptin is a 16 kDa protein hormone that plays a key role in regulating energy intake and energy

expenditure, including appetite and metabolism.

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

MUlTiViTamiNs
Multivitamins are such an important supplement for Combat Athletes. With all the stress and vigorous activities we put our bodies through, multivitamins will support recovery and to help ght off sickness as your body may get run down. Even with the Elite Meal Plan it doesnt hurt to be extra cautious and add Multivitamins to your nutrition. Vitamins are essential for everyone. Vitamins are organic food products and are not made by the body. There are about 20 vitamins that are present in different amounts in foods and each is essential for overall good health. Minerals are contained in all of our bodily tissues and uids and are also vital for good health. All bodily functions require minerals, as do nerve cells, blood, bones and muscles. Multivitamins make it easier for the body to transfer nutrients to the body, especially when cutting weight for a ght, so your body doesnt use muscle for nutrients. Personally I use Prograde VGF multivitamins for Men. You can also opt for one that is specically tailored for athlete.

PROGRADE VGF for Male Athletes http://funkroberts.getprograde.com/multi-vitamin-for-men.html PROGRADE VGF for Female Athletes http://funkroberts.getprograde.com/multi-vitamin-for-women.html

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

BraNcHed-CHaiN AmiNO Acids


Branched Chain Amino Acids or BCAAs are essential nutrients that the body obtains from proteins; they include leucine, isoleucine, and valine. BCAAs are the most anabolic amino acids available and make up almost 1/3 of muscle protein. Like the other essential amino acids, your body cant synthesize them. They must come from your diet. Branched-chain refers to the chemical structure of the amino acids themselves. Some people use branched-chain amino acids to prevent fatigue and improve concentration. Athletes use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during intense exercise.

Generally speaking, the two greatest benets BCAAs offer to MMA ghters are: The ability to enhance both physical and mental recovery thereby allowing a ghter to workout harder for longer periods of time without risking additional injury. The ability to maintain muscle mass during extreme caloric reductions such as cutting. Thus a ghter doesnt have to sacrice muscle mass and strength for weight loss.

BCAA sports supplements help rebuild muscles after intense exercise and stress. During your intense training, you will burn up fat and stored carbohydrates as fuel; our bodies will next turn to protein as fuel. When this happens our muscles will use up the BCAA which will cause our bodies to transition into a catabolic state. This scenario will lead to over training and possible injury. BCAA supplements should be taken both before and after workouts. Personally, I take 5g of Prograde BCAAs before my workout and another 5g after.

PROGRADE Branched Chain Amino Acids http://funkroberts.getprograde.com/branched-chain-amino-acids.html

FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

L - GlUTamiNe
L-Glutamine is an essential amino acid that provides energy and is essential for the cell renewal. High intensity training can cause a drop in glutamine levels, so a moderate supplement of glutamine for combat athletes can be helpful. Glutamine is also linked to improved recovery and immune response when training. Combat and Martial Arts training is very taxing on the body and with the change in intensity, your bodys immune system may weaken. Glutamine will help you to stave off sickness. Take these in the morning and before bedtime. The last thing you want is to be sitting on the shelf not being able to train because you are sick or too weak. I use L-Glutamine from All Max Nutrition.

L-Glutamine:
http://www.supplementsource.ca/Allmax_Glutamine_p/allmax%20glutamine%201000g.htm

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Kre-AlKalYN CreaTiNe
Kre-Alkalyn is the jacked up, patented form of creatine without the side effects. One major side effect of creatine is bloating. Kre-Alkalyn does not produce bloating and it transfers to the muscles much quicker than creatine. It is PH buffered and formulated with a higher PH than other forms of creatine. PH buffering allows for fast and safe performance without all the common side effects of regular creatine. Kre-Alkalyn ensures you muscles get the quick energy needed in the later rounds of a ght or in your training session. Additionally, it supports training performance, muscular endurance and recovery. Kre-Alkalyn produces less waste products when digested and is absorbed better by muscle tissue. Bonus, you can take a smaller amount of Kre-Alkalyn per serving with the same results as other forms of creatine. That will save you money. My Kre-Alkalyn product of choice is Silver Bullet.

SILVER BULLET http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/silver%20bullet.htm

EFX Kre-Alkalyn http://www.supplementsource.ca/All_American_EFX_Kre_Alkalyn_p/efx%20kre%20 alkalyn%20120%20cap.htm

Transparency
NOTE: I pride myself on being completely transparent. If you decide that you would love to experience the benets of BioTrust or Prograde Nutrition products also, and you make the wise investmentby clicking through the BioTrust and/or Prograde Nutrition links in this book or on the website, I will earn a commission, Its important to note that I was recommending BioTrust and Prograde to my friends, family, and customers for a year before I became an afliate.

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WHEN

TO TAKE YOUR SUPPLEMENTS

WHEN YOU WORKOUT IN THE MORNING


PRE WORKOUT Drink protein shake/smoothie PROTEIN in water with an apple Take Serving of BCAA Kre-Alkalyn (optional)

POST WORKOUT Take two (2) scoops of Prograde Post Workout drink L-Glutamine BCAA

MEAL #1 Take one (1) serving of Multi-vitamin with meal Take one (1) serving of Omega 3 Fish oil

AFTERNOON SNACK Omega 3 Fish Oil

BEFORE BED Drink protein shake/smoothie PROTEIN

DISCLAIMER NOTE:These are just suggested times to take my favourite supplements. Please refer to product instruction for the best advice. You can also use protein powder more than suggested above. Please consult your physician before taking any supplements.

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FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

WHEN

TO TAKE YOUR SUPPLEMENTS

WHEN YOU WORKOUT IN THE EVENING


MEAL #1 One serving of oatmeal with Whey Protein and fruit Take one (1) serving of a Multivitamin. Take one (1) serving of Omega 3 Fish oil

PRE-WORKOUT Drink protein shake/smoothie PROTEIN in water with an apple BCAA Kre-Alkalyn (optional)

POST WORKOUT Take two (2) scoops of Prograde Post Workout drink and one serving Glutamine BCAA L-Glutamine

BEFORE BED Drink protein shake/smoothie Bio Trust PROTEIN

DISCLAIMER NOTE: These are just suggested times to take my favourite supplements. Please refer to product instruction for the best advice. You can also use protein powder more than suggested above. Please consult your physician before taking any supplements.

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FUNK & FLEX ELITE STRENGTH AND CONDITIONING // SUPPLEMENT GUIDE // www.funkexmmaworkouts.com

SUPPLEMENT LIST
ESSENTIALS
Protein Powder BioTrust http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb Prograde Workout http://funkroberts.getprograde.com/pre-and-post-workout-drink.html Prograde EFA Icon http://funkroberts.getprograde.com/essential-fatty-acid.html

HEALTH BOOSTERS
PROGRADE VGF - Multivitamins Women: http://funkroberts.getprograde.com/multi-vitamin-for-women.html Men: http://funkroberts.getprograde.com/multi-vitamin-for-men.html PROGRADE Branched Chain Amino Acids http://funkroberts.getprograde.com/branched-chain-amino-acids.html

RESULT ENHANCERS
Kre-Alkalyn Silver Bullet http://www.supplementsource.ca/Silver_Bullet_Kre_Alkalyn_p/silver%20bullet.htm L-Glutamine: http://www.supplementsource.ca/Allmax_Glutamine_p/allmax%20glutamine%20 1000g.htm

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SUPPLEMENT SHOPPING LIST


Print and use this sheet to help purchase my suggested supplements at your local store. You can also order supplements online from: Prograde Nutrition - http://funkroberts.getprograde.com (Canada, US, International) Supplement Source - www.supplementsource.ca (Canada only)

THE ESSENTIALS Whey Protein Post Workout - at least 2-1 carbs to protein Omega 3 Oil - (EFA) Essential Fatty Acid

HEALTH BOOSTERS Multi-Vitamins BCAA

RESULTS ENHANCERS Kre-Alkalyn/Creatine Glutamine

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