The best supplements for the Crossfit
CrossFit is a powerful system that includes fitness turn several sports, such as weightlifting, gymnastics …, where movements are executed are functional in nature and executed at high intensity. Its main attraction is the competitive factor treasured being able to check in every workout where we are “forced” to express our full potential
Why Are Supplements Necessary in CrossFit?
This type of training includes exercises a very diverse nature, which subject the body to various efforts, where intertwined are several variables: strength, power, endurance … and even combine to turn maintaining skills such as coordination, flexibility, balance or agility. Some exercises require quick bursts of energy that need the support of the immediate fuel production pathways. Others require vigor and feed the glycolytic energy production system and in other cases there long resistance activities thanks to the oxidative system are supported.
As you can imagine, this discipline involves a high energy demand, which means that if we want maximum performance, our energy intake should be correct. Moreover, from the point of view of recovery, it is especially critical respect the amount of protein needed.
The variety of exercises that collects CrossFit is not possible to establish a specific pattern of supplementation, but there may be some general guidelines to propel the physical skills required by the CrossFit to improve physical performance and optimize recovery.
Whey protein, and specifically the Isolates, it is definitely one of the best supplements that can be used in the practice of sport and to maintain physical well-being. Whey protein provides great amino acid profile (essential and nonessential) and therefore will be characterized by high bio availability with no appreciable fats and carbohydrates. If you want to know more about the Benefits of Whey Protein for Athletes, click here
Because the intensity of a workout as CrossFit, and as with similar practices in other sports, degradation of muscle fibers. Actually, this is within the training process, as required by the stimulus we generate an “impact” on our muscles for the body to produce an adaptive response to that effort, and therefore regenerate muscle.
Having completed our training, we can choose to take a shake Isolated whey protein that allows us to help with the regeneration phase, and on the other hand, being a liquid food, easy to digest, especially at this time post- I train in which our body is not for the work to get to perform heavy digestions. It is also possible to eat more beaten, as upon awakening, before training or between meals in order to complete the nutritional requirements.
Creatine is a substance that is produced in the body during metabolism of the protein, from arginine and glycine involving the amino acids methionine and is stored mainly in muscle tissue. Based supplements creatine monohydrate, creatine increase deposits and creatine phosphate (CP) which together with the ATP generate the required energy exchange currency for contractions of high intensity and short duration. Creatine has the ability to increase the cell volume and produce greater leverage of the muscles and increased size to short and long term, in the first case due cellular hydration and the second by speedup protein synthesis it is producing the same.
They can choose between two options: with or without loading phase. With any of the two the same result will be obtained. If you choose the second option (my favorite), adjusted 1 g of creatine per 10 kg weight. It can be taken at any time of day, or even split dose. Under recommendation, it is preferred to take after training, even with protein shake.
Regardless of the type of activity, carbohydrates should represent the important core food in any top athlete, to promote maximum energy available. It is important to be aware that certain workouts are very demanding, and we can knock out the few exchange if our tanks stored energy (muscle glycogen) are not “loaded”. CrossFit will generate a glycolytic demand due to the type of training.
Also, as we exercising ourselves, and thus, increased sweating, excretion of minerals tends to be important so that the replacement of mineral salts exert a strong role on our performance.
How to take carbohydrates?
My recommendation is to take them during the course of training, ie as Intra – drink. However, there is also the possibility of a previous “load” before starting the exercise and another taken right after. The latter charge is quite important for those who bend training session a day.
This supplement has a strong character as a supplement to improve performance, so it will benefit us when we face the most demanding CrossFit workouts. To this premise is based on:
- Enhance the production of nitric (NO) oxide, so the transport of nutrients and increase muscle oxygenation
- Reduce metabolic waste due to the high intensity developed in the exercise, as is the case of lactic acid and ammonia
- Increase the regeneration of ATP, energy substrate used in efforts high intensity and short duration
How to take Citrulline Malate?
We can make two shots, a newly raised, and most important, about 30-45min before workout. The dose may osciliar between 5-8g.
Supplements include Beta-Alanine improve physical performance for their ability to increase intramuscular carnosine, by binding to the amino acid histidine. Beta Alanine can act as buffer lactate (delay its appearance) which originates in the high – intensity efforts, being a waste product of anaerobic metabolism. The result may reflect a decrease or delay the onset of fatigue, which sometimes produces the cessation of physical activity, as well as major changes on muscular strength and endurance.
How to take Beta Alanine?
The dose can range from 2-6g daily. You can take distributed during the day, either before and / or after training. Their effects may begin to manifest about two weeks. In certain people, higher doses of 1g may cause “paresthesia” with reddening and itchiness located in the face and hands frequently. It is a benign symptom, and can reduce intake after several days, but another solution is to divide the dose during the day (less than 1g).
Caffeinated supplements have the ability to stimulate the central nervous system to improve physical performance, decreasing the perception of fatigue, something very important in a sport like CrossFit. They also allow elevate our ability to concentrate or “focus” and get avoid any kind of distraction, to put our focus on physical activity.
Caffeine before training increases alertness, stimulates brain activity, promotes the secretion of adrenaline, acts as a mild diuretic, exerts a tonic action on the heart muscle, it promotes thermogenesis and increases lipolysis, ie, breaks down fat in their fatty acid constituents so that they are used as energy source, saving glycogen.
How to take Caffeine?
Doses vary by person, and always recommended to start at the lowest level. Thus, it is estimated that one dose of caffeine close to 5 mg per kg body weight can improve athletic performance. In this case, with a dose of 200-400 mg we could notice. It has even been shown that if we take post-workout caffeine, we can encourage to increase the rate of glycogen resynthesis.
Omega 3 is an essential fatty acid, whose contribution is essential for the correct functioning of the body. Especially, in the omega-3, two known fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which will help to offset the unfavorable ratio of omega 3 relative omega 6, and diets It is usual, causing certain metabolic problems such as cases of inflammation. From the sporting point of view, the omega 3 can contribute to being an ally to build muscle mass.
How to Take Omega 3?
On the amount of omega – 3 to day there something stipulated, however, in regard to supplementation, at least 1g, according to studies.
Vitamins and minerals
Vitamins and minerals are some essential nutrients due to the various roles in our body. They act as cofactors to form enzymes, hormones and other essential substances in the body. Currently because of our lifestyle, in most cases, we ignore these recommendations and not deepen our proper nutrition. In this respect multivitamins can overcome certain deficiencies in the diet.
We can supplemented with a product that contains all the vitamins and minerals, or we have the option to choose which may be more prominent, and they have a benefit of the CrossFit athlete. One of these is undoubtedly the magnesium. This essential mineral involved in numerous physiological processes within the body, such as regulating heart rate, allows the muscles contract and relax properly, control blood pressure, and even necessary in ATP synthesis.
How to take magnesium?
The recommended daily dose ranges from 200-400 mg.