Jeffery Nutrition

Amazon is convenient, but what you ingest is too important to cut corners for convenience. Counterfeit supplements have been reported too many times to take the chance. This could result in failed drug tests, health risks, or just wasted money. Take the time and buy from reputable brands when choosing supplements.

“New year, new me” might be stale but there’s no denying that January 1st feels like a new beginning. Start the year the right way and lock in on your nutrition and health. 20% off all coaching packages from now until January 14. DM for more info.

If you’re skipping breakfast, you may be harming your performance. Even after consuming lunch and/or dinner, workouts later in the day may suffer if breakfast is skipped. Breakfast may or may not be the most important meal of the day, but if you want to perform at your best, it’s likely a meal that you should include.

Can beets improve your performance?

Beets are high in nitrates, which boost nitric oxide, improving blood flow and oxygen efficiency.
Most studies show improvements in endurance, time-to-exhaustion, repeated sprints, and time trials. Usually 1–2% in well-trained athletes, and even more in recreational athletes.
Best dose: 300–600 mg nitrate, 2–3 hours pre-training.
Cheap, easy, legal performance booster.
(Plus you get some extra micronutrients.)

Lifting benefits your brain, too. 2018 meta-analysis finds resistance training significantly reduces depressive symptoms across almost every population.

What is, or is not, in your creatine gummies?

Up to half of sports supplements may be tainted.
A new review found 14–50% of tested products contained undeclared or banned substances, even ones marketed as “natural” or “clean.”
Protect yourself:
– Choose third-party certified brands
– Check ingredients carefully
– Remember: “more” isn’t always better
Source: Jagim et al., 2023 (PMC10570429)

Sparring burns more than you think.
Most calorie trackers only measure movement, not impact.
A 2018 study on pro rugby players found that when collisions were added to training, their total energy burn jumped ~1,200 calories over 5 days…
That’s roughly +250 calories per day, just from the hits.
Why? Because impact = muscle damage, inflammation, and extra recovery cost.
Your body has to work harder to repair tissue, even when you’re resting.
So if you’re doing hard sparring or heavy grappling days, don’t underfuel.
Add 200–300 extra calories, mostly from carbs, and keep protein high (2g/kg).
Your recovery and performance will thank you.
Fighters aren’t just burning calories from training, they’re burning from getting hit.
Fuel for that too.

What a time to be alive

That checks out