These days it’s not easy to find someone who doesn’t know what CrossFit is. Most conversations about competition, fitness or general training don’t happen without at least mentioning this very popular and internationally recognized type of exercise. This is no surprise, since CrossFit is made up of a lot of different exercise styles and movements which call upon you, to push your energy levels to the limit, and therefore are appealing to a large audience.
A lot of the workouts require you to give your best effort, which leaves you drained, battered and beaten. Therefore, taking supplements is absolutely necessary if you want to take your performance and your recovery seriously.
The better and quicker that you recuperate and recover after a strenuous CrossFit session, the better chance you will have of being able to take your training to the next level. Of course, you have to eat a proper diet in relation to your goals, but there are specific CrossFit supplements which can give you more of an edge.
Recommended Crossfit Supplements
There are certain supplements which are better to use for this type of workout than others.
Creatine
The first is creatine. This is likely not only the most popular CrossFit supplements that has ever been released, but it is also the most acutely affective. There has been extensive research done which documents the effect of creatine on muscular strength, recovery between workouts and cross sectional area of a muscle tissue. Recent studies have also found that it aids with cardiovascular endurance, as well as muscular endurance. This is exactly what CrossFit athletes are looking for.
Basically, creatine is the form of energy that is used even before glucose. When you increase creatine stores in your body, it can increase how much energy you get from the most immediate source of energy. You should take three to five grams of creatine before and after your workout on days you train, and three to five grams with the first meal of the day on days you don’t train.
Beta-Alanine
An amino acid which acts like a supercharger for your muscle tissue, which lets you be able to put more energy into your workout. It could also help a bit in the rise in lactic acid that is in the muscle to slow soreness and lengthen your training. There is also evidence which says it could have a synergistic effect when it is mixed with creatine for just about every fitness benefit there is. Take two to three grams of this with your shake before you workout, preferable with creatine.
Whey Protein
This is one of the CrossFit supplements which is a fast acting protein, and it is a staple for anyone who is a serious enthusiast of fitness. It is made to quickly digest to help your muscles recover, and when also has a total amino acid profile, which makes it perfect for before and after training support. Research done recently also suggests that it could slightly slow your hunger for anyone looking to use it as an aid for weight loss.
You will mostly need this as a before workout (twenty to thirty grams) and a post workout (thirty to forty grams) supplement to give you support in recovery after training. You can insert it easily anywhere into your diet. It’s great for those who rush out the door in the morning
Carnitine
Also known as L-carnitine, this can be a best friend to CrossFit trainers. It is an amino acid that helps to change over fatty acids into energy, enabling you to train harder and longer. It can be found in lamb, beef, dairy, avocado and other foods. It is a vital aid when you are trying to get to the next level in your training. Most people will do well with one to two grams of carnitine twice per day around your time of training.
Zinc and Magnesium
These are two minerals that have several benefits which include zinc helping in the repair of tissue and regeneration, while magnesium helps your nervous system calm down for good rest and therefore restful sleep. Both of these add up to a faster recovery after you do heavy times of training and give you better and more quality rest. For the greatest absorption, try to steer away from other mineral and vitamin interaction. Instead, take these two before bed on an empty stomach and follow the does that is recommended by the maker.
Mineral/Multivitamin
You should definitely be using a good multivitamin/mineral as a precautionary measure, as it can give you the assurance you might need during especially intense parts of your training. With the extreme conditions of training in CrossFit, a multivitamin/mineral is needed to replenish your body with the vital micro nutrients so it can function right and increase your performance on a regular basis. Plus, it will correct any deficiencies from meals you may have skipped, stress or other occurrences which are abnormal that could take you away from your regular meal schedule.
Take a good multivitamin with your last meal at the end of the day. In this way while you are sleeping your body has the correct material to help grow, repair and be ready for the next workout ahead of you.
Fish Oil
Normally advertised as a brain booster, but it is not the only benefit this naturally occurring substance has. It has all kinds of good fats, or omega-3 fatty acids. Fish oil shows to be the most beneficial of the CrossFit supplements for lowering the chance of heart disease. It also aids in building muscle, increases blood flow, impacts cholesterol, plus lowers inflammation and muscle soreness.
There are a lot of brands of fish oil that are not very good, so be sure to research it first before deciding, and take as it is recommended by the manufacturer.
CrossFit training is a great form of working out and getting yourself in shape, however you need to know the right CrossFit supplements to take while you are involved in this rigorous form of working out to keep your body healthy. Make sure that you get the proper supplements before deciding to start a CrossFit training regimen so you can prevent hurting yourself and really help with your recovery.
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