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The other possibility is that there is Coenzyme q10 a big placebo effect with injections Has been very expensive up until and it may be psychological. now, but luckily for all of us the • My feeling is that some fighters prices have just plummeted in the Vitamins from vitamin B and B12 injections. past few months. For the best The majority of fighters use supplements at some stage in their career. The problem • Severe B12 deficiency is usually results there are two schools of associated with malabsorption thought. Some say coq10 should is that no one wants to waste their money on unnecessary pills. We know that in the bowel rather than dietary be consumed with food, preferably many fighters get deficient when they are training hard and need supplements, but inadequacy; even vegans usually the fattiest meal of the day as it have normal B12 levels in their will bind to fat to be absorbed. only three nutrients can be reliably tested. They are iron and vitamins D and B12. blood. The other theory is that Q10 is • The fight game is unique; you best taken early in the day as it by ryan harrod and peter lewis use a high amount of energy on improves energy levels and keeps a restricted diet to make weight. some people awake. It is also most Iron Women who are low in iron and Vitamin D This can lead to a deficiency in effective if absorbed as a sub- Iron deficiency is very common cannot absorb enough from their We have only started testing vitamin vitamins and minerals if your lingual lozenge under the tongue in women, especially in female diet, or are vegetarian, will need D over the last few years and most diet is not carefully designed over a couple of hours. Physical athletes. This is especially the case supplements. There are many doctors have been surprised to find or monitored by a health activity greatly reduces the levels of when women are trying to reduce products on the market which are that many patients are deficient. professional. coq10 in the muscles and extensive weight and have cut down on animal misleading and imply that they Vitamin D tests are simple and cheap exercise reduces it even more products. It is important to know contain iron when they actually and can also be done along with Muscle Cramping markedly. Supplementation allows that animal and dairy products are have negligible iron. These include your serology. Vitamin D deficiency Any repetitive use can cause the levels to normalize and your fattening, but lean meat is a good many ‘women’s’ labeled products. is well known to cause weakening of muscle cramps. True cramps cells can once again produce energy. source of protein and iron. The best You need about 300mg of iron the bones. Less well known is that are generally associated with Coq10 improves heart function lean meat is kangaroo. It is low in fat per tablet to treat iron deficiency. vitamin D is also important for your vigorous activity of the muscle and lowers blood-pressure, it can be but rich in iron and other nutrients. Three products that are good are bodies immune system to prevent and muscle fatigue. These cramps used to treat migraines and increases Iron deficiency is a major problem Fefol, Ferrogradumet and Ferrum cancer. Vitamin D is also necessary can happen whilst exercising or energy levels for fighters because it causes fatigue. H. Unfortunately, they may cause for wellbeing and vitality. We get many hours later. Vigorous activity The typical dose for performance It makes it difficult to train hard and constipation or tummy upset. They vitamin D naturally from the sun. leads to heavy perspiration, hence enhancement is 100-200 mg reduces your performance in a fight. should be taken with food and drink With the fear of sun damage causing dehydration, which can lead to true per day and pharmacy’s are now lots of water and have lots of vegies cancer many people have gone too cramps. Replacing water as fast as selling bottles of 50 100mg tablets to prevent constipation. It is good far in avoiding all sun and use sun you lose it is the secret to avoiding for around $35-$40. to have vitamin C with your iron as blocks religiously. I do not advise use cramps. Potassium deficiency does this increases absorption. Some iron of sun blocks as they have not been not normally lead to true cramps but Vitamin B tablets now have vitamin C already proven safe and some contain toxic can lead to muscle weakness. B vitamins are important for energy. added, which is a great idea. chemicals. Common sense is to get When the body is exposed to It usually takes months or years small amounts of sun on large areas Magnesium as a extreme stress, for example leading to become iron deficient. It is not of the body on a regular basis, but supplement up to a fight, the B vitamins are surprising that it takes weeks or avoid burning. Vitamin D deficiency Magnesium is an essential mineral rapidly depleted. This is also true months to fix it with diet and oral also takes months to improve in human nutrition and is involved for other stresses such as drinking supplements. Unfortunately we naturally and supplements from the in over 300 biological functions. alcohol — hence, Berocca is helpful often find out that women are iron chemists are cheap and safe. Although oral magnesium can be the morning after. B12 is the most deficient when we check their used to treat many deficiency states, important of the B group for fighters. serology just before a fight. In this Vitamin B12 it can also be used to ease many It is stored in the liver in large situation it is sometimes necessary There is much controversy over conditions such as muscle spasm quantities. Effects of B12 depletion to use iron injections. This can have vitamin B12. Historically many and tension, pain and physical will only show over extended the benefit of a rapid improvement fighters have had B12 injections symptoms of stress. times of exertion. Unfortunately in iron levels. The down side is before fights and swear by them. If you are using a blood testing for B12 deficiency is that there is a risk of permanent Nonetheless when we test for magnesium supplement, magnesium inadequate and potentially delays staining of the skin where the vitamin B12 deficiency the labs citrate is the form the body is most diagnosis of deficiencies. injection is given, ie. in the skin of tell us that most fighters are not able to process. The two brands that The reason I speak so much about the buttock. This happens in maybe deficient. There are two possible I have found to give the best results B12 as opposed to the B complexes 5% of patients. explanations — possibly, fighters are Ultra Muscleze by Bioceuticals is because it is a considered to be If you are a fighter it is well need more B12 when they are and mag complex by Nutri medicine. a very safe supplement. Prolonged worthwhile getting your serology training hard and ‘normal’ levels Magnesium can be found in many use of B6 at levels of 100-150 and iron tests done together several are not optimal and they may get foods such as legumes, dark green mg per day has been show to weeks ahead of your fight a genuine boost from an injection. leafy vegetables and nuts. produce symptoms of toxicity, such

Page 70 INTERNATIONAL KICKBOXER www.kickboxermag.com.au www.kickboxermag.com.au DOCtor’s corner T HINKS TO CK ALL PICS terry vorg terry as numbness, muscle weakness The physical effects normally and bone pain. Excess in B12 are develop within 1-4 weeks of use. DR PETER LEWIS excreted in the urine and produce no The typical dose for an athlete is Dr Lewis is internationally side effects. 5g four times a day for seven days, recognised as a medical authority B12 is one of the cheaper followed by 8g a day for one week to in the martial arts field. He has supplements at around $12-$20 for six months, following by a four-week also been studying and teaching 100 tablets 1000umg sub-lingual break before beginning again. martial arts for 34 years. (under the tongue). Care should be taken when Dr Lewis is best known as a supplementing with creatine, as ringside physician. He is often Creatine it has been know to have some seen on televised shows in many Creatine naturally occurs in the body, adverse reactions including; nausea countries. He has worked in 28 produced in the liver and is stored in vomiting, diarrhea, muscle fatigue, cities internationally, 22 of these the muscles. It is involved in muscle pain and cramping and dehydration. on World title standard events. He contraction. For those of you with People with kidney issues should not has performed every ringside role, some knowledge of this, it is essential use this supplement. including doctor, referee, judge, in converting ADP to ATP (being rules co-ordinator, timekeeper, the primary source of energy). By Fight Game commentator, ringside announcer, RHINO CUSTOM FITTED supplementing with creatine it has Even though the fight game is matchmaker, trainer, cornerman, MOUTHGUARDS been shown to fuel up the natural unique and fighters may need the cutsman and has competed in • Customised mouthguards for all energy stores, making more energy occasional helping hand supplement , taekwondo and kung martial arts available to the muscles when under wise, it should in no way replace fu. He has had the pleasure • Maximum protection duress. It has also been show to buffer a good, balanced and healthy diet. and honour of looking after • Maximum comfort lactic acid during intense exercise. You need to eat a lot of fresh fruit some of the most important • 1000s of colour combinations Power gains while using creatine and vegetables, fish, lean meats fights and fighters in history. have been proven to be substantial and drink plenty of water. If you are Dr Lewis is also well known as • Custom graphics with changes seen in the muscle taking vitamins and minerals while on an international lecturer and writer • Mobile service for group bookings fibres increasing in size and positively a very low carbohydrate diet make on martial arts medicine. He has • Over 25 years experience affecting the use of protein and sure that you have your supplements consulted at ReCreation Medical carbohydrate. Creatine also increases with your meals, so they can be Centre for 24 years. exercise related lean body mass, absorbed by the body (there are He has also recently some of this gain is associated with exceptions to every rule). established a new clinic at As worn by champion fighters... the retention of water in the muscle. One last point on supplement- Malvern Martial Arts, which is • ‘The Chief’ Peter Graham This brings us to the down side of ation; after a weigh-in, if you have especially for martial artists. • ‘Goshu Hurricane’ Ian Schaffa creatine. Even though it can allow dehydrated yourself, there are a Dr Lewis works with a team you to train harder, longer and more couple of products on the market including a nurse, physio, chiro, • ‘Stone Cold’ powerfully it will cause you to retain up specifically designed to treat podiatrist, psychologist, exercise to 2 kilo’s of water within the muscle. dehydration. Both Gastrolytle and physiologist, dietician and MAJOR PROVIDER TO AUSTRALIAN Except for the super-heavyweights this Hydrolyte are much more effective masseurs who all have extensive & WORLD CHAMPIONS IN... creates an issue for cutting weight as at treating dehydration than water experience in martial arts. • Mixed martial arts • • the hangover period to come back to or your normal energy drinks. This Malvern Martial Arts are • Kung-fu • Ju jit su • normal creatine levels is typically one is also more important than trying holding a sports medicine month after stopping the supplement, to do IV fluid replacement, which is seminar on 31 July, contact info@ Professionally custom made to achieve the and hence water will be retained for probably of very limited value if you malvernhealthandfitness.com.au perfect fit, Call John Halkitis this time span. have a 24-hour weigh-in time. IK 50 Burnie Street, Clovelly NSW 2031 MOUTHGUARDS Tel: (02) 9664 9335 Mobile: 0400 900 999 Page 72 INTERNATIONAL KICKBOXER www.kickboxermag.com.au www.rhinomouthguards.com “Worn By Champions”