CrossFit is a powerful physical conditioning system that combines several sport disciplines, like weightlifting, gymnastics… These disciplines use mostly functional exercises at a high intensity. Their main appeal is the competitive factor, meaning that we will have to give our best in each workout.
Why are CrossFit Supplements Necessary?
This type of training includes different exercises which will subject our body to different types of effort. They combine several factors:
As you can imagine, this discipline demands a lot of energy. Consequently, if we want to achieve our best performance, we will need a proper energy supply.
In fact, it is specially important to mind the amount of proteins that we need from the point of view of the recovery.
Ignoring these important parameters can hinder our evolution, affecting our mood, vitality, state of mind…
Supplements for CrossFit
Whey protein, and more specifically, Whey Isolate, is one of the best supplements to practice sport and to feel physically well.
This protein provides a great aminogram (including essential and non-essential amino acids). Therefore, one of its features will be its high bioavailability, with insignificant amounts of fats and carbohydrates.
This is part of the process because we are producing an “impact” in our muscles with the necessary stimulus. Then, the body adapts to said effort by regenerating the muscles.
After finishing the workout, we can take a Whey Protein Isolate shake that will improve our recovery phase. Moreover, it will be easy to digest because it is a liquid supplement, specially for this post-workout period when our body is not ready to perform a heavy digestion.
In addition, we can take more shakes after waking up, before training, or between the meals to meet our nutrient requirements.
Creatine is a substance that the organism produces during the metabolism of proteins. It is obtained from the arginine and glycine amino acids, and with the involvement of methionine, and it is mainly stored in the muscle tissue.
Those supplements that are made of creatine monohydrate increase the deposits of creatine and creatine phosphate (CP) that, along with ATP, generate the energy exchange measure that is necessary for those contractions that involve a high intensity in a short period of time.
Creatine has the ability to increase the volume of the cell and to produce a higher strength of the muscles and their increase in size in the short and long term. Mainly due to the fact that it increases the hydration of the cells and because it accelerates the rate of the synthesis of proteins.
Creatine is a “must” for any crossfitterHow to Take Creatine Supplementation
There are two choices: with or without loading phase. Both choices will have the same results. If you choose the second one (my favorite one), you just have to adjust 1g of creatine per 10kg of weight.
Regardless of the type of activity, the carbohydrates are always a fundamental pillar of the nutrition of any high performance athlete in order to have as much energy available as possible.
We need to be aware of the fact that certain workouts are quite demanding, and they can knock us out if our stored energy deposits (muscle glycogen) are not “charged”. CrossFit is going to produce a great glycolitic demand due to the type of workout.
At the same time, when we do exercise, the sweating increases, as well as the excretion of minerals, which is why the recharge of mineral salts will be a key element in our performance.
Then, if you want to face an AMRAP workout or “survive” a Murph, maintaining a constant hydration and energy compensation (glycogen that is going to be spent fast) will be key to reach our objective.
How to take Carbohydrates?
However, there is also the possibility to carry out a previous “load” before and after the workout. This last load is quite important for those who train twice a day.
This supplement has a strong effect as a supplement that improves the performance, which is why it will benefit us when it comes to facing the most demanding CrossFit workouts. This product will achieve this due to the fact that:
- It enhances the production of nitric oxide (NO), which will increase the transport of nutrients and the oxygenation of the muscles
- It reduces the metabolic waste, such as lactic acid and ammonia, that results from the intensity of the exercise
- It increases the regeneration of ATP, the energy that is used for high intensity and short efforts
Citrulline positively affects the phosphagen system, like the glycolitic pathway, since it is related to the enzymes that produce the release and production of the energy from glycogen, and which also allow to obtain ATP from glucose. The result will be more energy for a longer time.
How to take Citrulline Malate?
We can take two servings, one when we wake up and the second and most important one around 30-45min before the workout. The dose can move between 5-8g.
Those supplements that include Beta Alanine improve the physical performance due to their ability to increase the levels of intramuscular carnosine, when it binds with the histidine amino acid. Beta Alanine buffers lactate (it delays its onset), which is produced during high intensity efforts, and it is a waste product of the anaerobic metabolism.
The result can be a drop or delay of the onset of fatigue, which sometimes forces us to cease the physical activity, apart from important changes on the resistance and strength of the muscles.
Coincidentally, it can be perfectly combined with Creatine, which enhances its effects to improve the performance
How to take Beta Alanine?
Some people can experience “paresthesia” with doses over 1g, which frequently involve the reddening and localized itching in the face and hands. It is a benign symptom which can decrease after a few days from the consumption, even though another solution would be to divide the dose throughout the day (less than 1g).
Caffeine supplements have the ability to stimulate the central nervous system to improve physical performance, reducing the perception of fatigue, which is very important in a sport like CrossFit. They also increase our ability to focus, and they help us to avoid any type of distraction so that we can completely focus on the physical activity.
If we take caffeine before the workout, we will increase the alertness, stimulate the activity of the brain, favor the release of adrenaline, act as a soft diuretic, tone the heart, favor the thermogenesis, and increase the lipolysis, which is the breakdown of fat into its constituent fatty acids so that they can be used as an energy source, saving glycogen.
How to take Caffeine
In this case, we could notice its effects with a dose between 200-400mg. It has been even proven that if we take caffeine for the post-workout it can help us to increase the glycogen resynthesis rate.
Omega 3 is an essential fatty acid whose supply is indispensable for the correct functioning of the organism. Specially, there are two fatty acids within omega-3 known as EPA (Eicosapentaenoic Acid) and DHA (Docosahaexanoic Acid), which are going to compensate an unfavorable ratio of omega 3 in regard to omega 6, which tends to happen in our diet, producing certain metabolic problems, such as cases of inflammation.
One of the main benefits of omega-3 is its property as a natural anti-inflammatory element
How to take Omega 3?
There is nothing written about the daily amount of omega 3. However, when it comes to supplementation we can take at least 1g, according to the studies.
Vitamins and minerals are essential nutrients due to the several functions that they perform in our organism. They act as cofactors to form enzymes, hormones, and other indispensable substances for the organism.
Nowadays, due to our lifestyle, we do not deepen enough into our nutrition in most of the cases, and we tend to ignore these pieces of advise. In this sense, multivitamin products can solve certain deficiencies from the diet.
With such as an intense training like Crossfit we may need vitamins and minerals supplements, since we will possibly not be able to meet all the necessary amounts, which are going to be higher than the rest of the population
We can take a supplement with all the vitamins and minerals, or rather, we can choose that are more important for us, and which will obviously benefit CrossFit athletes. Without any doubt, Magnesium is one of them.
This essential mineral is involved in several physiological processes inside the organism, such as regulating the heartbeat, it allows the proper contraction and relaxation of the muscles, controls the blood pressure, and it is even necessary for the synthesis of ATP.
How to take Magnesium?
The recommended daily amount moves between 200-400mg.