“If you chose one add-on to use, what would it be?” I am often asked this question. In the midst of all this information and bro-science out there it is hard to understand which foods will give you the most money.
CrossFit, Sport of Fitness, is constantly changing. Contestants are getting better, faster, and stronger, and competition standards are constantly evolving. For this reason, we need to better understand how to develop educational skills. As the capacity for training increases, so too does our need to adjust our diet to burn and recover well from exercise. This is where extras play an important role.
Nutrition to work well
No additional equipment is required. They are called “supplements” for a reason – usually, they are meant as a supplement to your diet. It is not designed to replace foods or foods that you can get from whole or healthy foods.
It’s hard for me to name one add-on that I can make to work, instead I focus on the diet to make it work better. For this reason, you have three key components – exercise, fitness, and fitness.
“[I]If you take your CrossFit systems seriously, I would seriously consider adding these three additives to your diet plan.“
Properly covered, it will withstand a great deal of adverse conditions:
- Increasing working capacity
- Reduce recovery between circles, intervals, or sets
- Improving tolerance and the amount of education
- To improve recovery between sessions
I have made a list of three additional things you need to take in these major moments, and list them as follows:
- How well they work (based on personal experience and academic performance)
- How well they are researched
- How cheap they are.
As a result, choosing extras is as easy as ABC.
A – Amino Acids
This would be a simple “P” of bodybuilding, but it would not be as effective as ABC. Amino acids are the building blocks of the body, and protein intake contributes greatly to the body’s metabolism and recovery.
Combining it with proteins or branches of amino acids (BCAAs) can help prevent muscle damage during exercise and has been shown to aid recovery, reducing muscle pain, and changing the body.1, 2
The most important amino acids are leucine (a branch-containing amino acid known in whey protein powder). Leucine plays a vital role in muscle building. It can be found in many diets, but is most often found in dairy and dairy foods, which makes this ideal for muscle growth and regeneration.
From a functional point of view, supplementation with whey protein or amino acids has been shown:3, 4, 5
- Improving muscle recovery from exercise
- Encourage muscle maintenance during weight loss
- Promote muscle gains when combined with exercise
- Reduce muscle pain and recover better
There have also been studies on the use of BCAAs pre-workout to improve exercise and reduce fatigue resulting from exercise.2, 6
“Among the many commercial and bro-sciences out there it is difficult to understand which foods will give you the most money.“
Whey proteins are often recommended to be taken directly after training to promote partial recovery. However, whey protein may also be recommended before training. As it digests quickly, it allows the amino acids to be broken down and released into the bloodstream faster, making amino acids for use by muscles as needed during this phase.
BCAA supplementation also works differently, as BCAA can be beneficial when used in training, intra-training, or post-training depending on your goals. BCAA supplementation can prevent muscle damage if done within exercise and can prevent fainting if done after exercise. This can be especially helpful if you have a calorie deficit to lose weight, but do not want to lose weight.
B – Beta-Alanine
Beta-alanine is called a lactic acid urine and it can inhibit the formation of metabolic substances that occur during intense physical activity. The addition of beta-alanine can also help remove these from our muscles and blood as the residue reaches the arteries that begin to reduce activity.
Beta-alanine works by increasing carnosine levels in the muscle. Carnosine is released into the bloodstream when our blood pressure levels are too high and helps prevent the formation of hydrogen ions (which cause acidity in the blood) which cause our muscles to burn. As a result, high levels of carnosine in the blood will inhibit, or slow down, the onset of heat and allow us to work harder for longer periods of time. Beta-alanine has proven to be very effective in improving performance and releasing energy in exercise that lasts between one and four minutes.7, 8
Beta-alanine is usually prescribed as a pre-existing supplement. But beta-alanine supplementation does not depend on time, so it can be taken in daily doses. The main reason for pre-exercise training is that it can be associated with creatine supplementation (see below) for complementary therapies in training.
In terms of dosage, beta-alanine is most effective in 2-5g per day. A higher dose may cause a tingling sensation (no problem). This can be avoided by dividing the dose into smaller portions.
C – Creatine Monohydrate
Creatine is one of the most sought after sports brands and has a track record of improving physical fitness (especially middle school).9, 10 Creatine can enhance any activity that requires a burst of energy. This powerful explosion is stimulated by our creatine phosphate system, and this energy is activated for only six or ten seconds of intense activity before our stores run out. In our recovery period our creatine stores are increased.
Combining it with creatine can help in both ways. It can increase our sales, meaning that it will take longer for our creatine levels to decrease in the first place, as well as for the creatine that is being used at this time.
“No additives are needed. They are called ‘supplements’ for some reason – in most cases, they are defined as adding to your diet.“
From practice, supplementation with creatine monohydrate translates to:11
- Strength and power of addition
- Good balance between circles and segments
- Very fast times
- Improved hydration
- Reduce fatigue in training
Many creatine supplement protocols promote the reduction component used to accelerate cell proliferation. After this sufficient time, it is common for a dose of 5g per day to be used. This increase can be achieved in large quantities by taking a dose of between 2-5g both before and after continuous training. The use of this latter approach contributes to the increased combination of beta-alanine (pre) and whey protein (post) to improve function and recovery.
Advantages of Any CrossFitter
This is not a complete list or one I would recommend to anyone. However, if you take your CrossFit job seriously, I would seriously consider adding these three supplements to your diet plan.
See these notes:
1. Bigard AX, Lavier P, Ullmann L, Legrand H, Douce P, Guezennec CY. – Branch-chain amino acid supplementation during repetitive exercise on the surface. Int J Sport Nutr. 1996 Sep; 6 (3): 295-306.
2. Shimizu M, Miyagawa K, Iwashita S, Noda T, Hamada K, Genno H, Nose H. – Exercising power during a 2 day walk in hiking (2,857 m) and effects of amino acid supplementation in older men and women. Eur J Appl Physiol. 2012 March; 112 (3): 1077-86. doi: 10.1007 / s00421-011-2057-2. Epub 2011 Jul 9.
3. Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD. – Effects of time on protein supplementation on strength, power, and physical changes in men trained to resist. Int J Sport Nutr Exerc Metab. 2009 Apr; 19 (2): 172-85.
4. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. – Effects of protein and amino acid supplementation on efficacy and training changes within 10 weeks of training resistance. J Strength Cond Res. 2006 Aug; 20 (3): 643-53.
5. Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. – Results of resistance studies along with the timely introduction of protein on muscle growth and strength flesh. Metabolism. 2005 Feb; 54 (2): 151-6.
6. Blomstrand E, Hassmén P, Ek S, Ekblom B, Newsholme EA. – Influence of drinking method of branch-chain amino acids on the recognized effort in the gym. Acta Physiol Scand. 1997 Jan; 159 (1): 41-9.
7. Zoeller RF, Stout JR, O’kroy JA, Torok DJ, Mielke M. – The 28-day effect of beta-alanine and creatine monohydrate supplementation on aerobic strength, oxygen and lactate, and fatigue time.. Amino Acids. 2007 Sep; 33 (3): 505-10. Epub 2006 Sep 5.
8. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, O’Kroy J. – Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and respiration in women.. Amino Acids. 2007; 32 (3): 381-6. Epub 2006 Nov 30
9. Graef JL, Smith AE, Kendall KL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JR. – The results of the four-week creatine supplementation and high-intensity intermediate cardiorespiratory fitness training: a randomized controlled trial.. J Int Soc Sports Nutr. 2009 Nov 12; 6:18. doi: 10.1186 / 1550-2783-6-18.
10. Juhász I, Györe I, Csende Z, Rácz L, Tihanyi J. – Creatine supplementation enables junior fin swimmers to perform better. Acta Physiol Hung. 2009 Sep; 96 (3): 325-36. doi: 10.1556 / APhysiol.96.2009.3.6.
11. Kendall KL, Smith AE, Graef JL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JR. – The results of a four-week high-level study with creatine supplementation on complex strength and functional capacity of anaerobic in men of college age.. J Strength Cond Res. 2009 Sep; 23 (6): 1663-9. doi: 10.1519 / JSC.0b013e3181b1fd1f.
Pictures 1 and 3 courtesy of CrossFit Los Angeles.
Figure 2 courtesy of Shutterstock.