Many people wonder what CrossFit supplements are the most important and most valuable. The supplement market is so saturated and there is a real difficulty to choose a product that actually works.
A wide array of marketing activities and especially ads typically try to convince us that certain product is the best. This makes you constantly asking the question what you should and shouldn’t buy. The choice is not easy, but in this article, we will try to clear things up. Here are our recommended supplements for CrossFit that you ever need.
- 1 BEST SUPPLEMENTS FOR CROSSFIT 2017 amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "true"; amzn_assoc_tracking_id = "xlarge00-20"; amzn_assoc_search_bar_position = "bottom"; amzn_assoc_ad_mode = "search"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "Shop Related Products"; amzn_assoc_default_search_phrase = "crossfit supplements"; amzn_assoc_default_category = "All"; amzn_assoc_linkid = "c2cb004691f3122d1641a2ca0954412d";
- 2 Best Crossfit Supplements for Weight Loss
- 3 Best Crossfit Supplements for Recovery
- 4 Best Crossfit Supplements Pre Workout
- 5 Conclusion
It helps build strength and muscle mass, showing good anabolic properties. Creatine is an organic compound consisting of the protein fragments. Moreover, it is a substance that occurs generally in the muscle tissue (95%).
Its main task is to collect energy in the muscles in the form of adenosine triphosphate (ATP). This means that the higher the level of creatine in the muscle tissue the greater the amount of energy can be used for a variety of physiological processes.
There are many forms of creatine, but research has shown that their effectiveness is virtually identical. When buying choose the best quality and price in relation to its weight. As it turns out, the form of the product and the brand manufacturer did not play such a significant role here.
- Increases strength
- Improves the quality of the muscles
- Promotes the growth of muscle tissue
- Accelerates the production of anabolic hormones
- Suppresses lactic acid production.
- training days: 5 grams in the morning or just before training and 5 grams immediately after training
- Nontraining days: 5 grams
In CrossFit nutrition after exercise involves the consumption of fast carbs and protein. Carbo is the perfect way to cover the body’s need for carbohydrates. Especially when you don’t bring a bananas, potatoes or rice to the gym (some people practice it, though). But the question is why the supplementation of carbohydrates especially after exercise is so important?
Fast carbohydrate intake doesn’t bring exceptional benefits for the body, but there are times when they are more than needed. The main reason for the use of fast carbohydrates after a workout is to replenish muscle glycogen stores, which are heavily depleted during exercise.
In the course of approx. 30 minutes of exercise glycogen decreases by 30-40%, and the 60-90 minute high-intensity training causes glycogen falling of 60-75%. Hence, the intake of fast carbohydrates immediately after exercise is essential to supplement the level of glycogen, which will positively impact on muscle recovery after exercise.
You need it only on training days: 30 to 100 grams after training depending on intensity of your workout and your body weight
Glutamine is one of the essential amino acids that is necessary for our bodies. Why? Because it’s a part of the protein the human body is built of. 60% of human muscles consist of glutamine.
Glutamine is actively involved in muscle protein synthesis, inhibits the secretion of cortisol and has an anti-catabolic effect. It can be compared to glucose since it is also a good source of energy. In addition, it strengthens the immune system and promotes the accelerated process of regeneration after training.
- normalizes the functioning of the digestive system
- improves focus and memory
- helps to regenerate after injury, surgery or long-term illnesses
- protects liver cells against toxins
- removes ammonia from the body, which is formed as a result of protein metabolism
- slows the loss of muscle mass
- contributes to the proper functioning of the immune system
- glutamine in combination with creatine leads to the outer layer of muscle cells more stretchable – that stimulates its growth even further
Glutamine should be taken 4 to 8 grams daily. The human body simply can not absorb more. The daily dose should be divided into two parts, the first to take during or immediately after exercise, and the other before going to bed
ZMA is not a single substance, but a combination of three important trace elements – zinc, magnesium and vitamin B6. While all can be found in our food the poor diet and lifestyle can lead to shortages. Particularly the lack of zinc and magnesium may lead to a decrease in body resistance and testosterone level.
Zinc and magnesium are constantly depleted in our body, especially due to increased physical activity especially in the process of intense workouts. It leads to a decrease in overall strength and that’s where taking ZMA solves this problem.
Taking ZMA at the end of the day, approximately 30 minutes before bedtime, can significantly improve sleep quality. The fall asleep process will be faster and sleep becomes deeper than before.
The good sleep is of great importance for people with active lifestyles. This is the time when the body regenerates, builds skeletal muscle and synthesizes hormones. The longer and more restful we sleep, the more efficient we will be the next day.
The daily dose of zinc for men is 20-30 mg and for women 7-10 mg. The recommended dose of magnesium for men is in the range of 400-500 mg, and 300-400 mg for women. Whereas the dose of vitamin B6 for men is 10-11 mg and for women 18-20 mg.
The main reason for the use of caffeine is the ability to perform high-intensity workouts. Caffeine increases the secretion of energy and helps get through training with your full potential.
Caffeine is an alkaloid, which has the possibility of stimulating the central nervous system. This is the extract of plants such as coffee, tea, yerba mate, guarana, cocoa, and others.
- stimulates secretion of adrenaline
- when on caffeine body uses subcutaneous fat as fuel which is great if you’re after weight loss
- the phenomenal fat burning effect during aerobic workouts
- increases oxygen capacity during training
- slows fatigue and allows you to work longer
- increases the functionality of muscle contraction which allows you to work with less effort
A good quality coffee before training is enough but if you are hardcore you can use 5 mg per 1 kg (2.2 lbs)of body weight.
The BCAA includes the most known and effective three amino acids – leucine, isoleucine, and valine. They are the basis of protein cells and without them, the creation of muscle tissue is not possible.
In addition, they are classified as necessary because our body is unable to produce them. They must be provided with either food or as a supplement. Improper nutrition or inadequate intake of these amino acids can lead to a lack of progress.
BCAA consumed before training will nourish the muscles throughout the workout with all essential amino acids. Additionally, it accelerates the process of burning calories in the next 24 hours.
Taking BCAA after training provides a number of positive effects:
- Increases the effectiveness of other supplements
- Contributes to body fat reduction
- Increases muscle mass
- Protects against decay processes of muscle tissue
- Increases strength indicators
You might be wondering if branched chain amino acids are naturally present in protein rich food do I really need to take it additionally?
Related: Protein Pills or Protein Powder?
About 10g before or during training for anti-catabolic purpose and 10g after a workout for speeding up the recovery process.
Best Crossfit Supplements for Weight Loss
The best choice here is definitely BCAA and caffeine.
When glycogen is at a low level, consumption BCAA before workout contributes to oxygen saturation of the fat cells and significantly accelerates the process of burning fat.
During the aerobic training, our body consumes a large amount of fat and a limited amount of glycogen. When glycogen depletes, the body lowers its performance. Taking up caffeine increases the level of free fatty acids in the blood, which causes the so-called glycogen saving effect. The body uses more fat, and the degree of decomposition of glycogen decreases, which delays the onset of fatigue and allows you to work longer.
Best Crossfit Supplements for Recovery
During the training, we consume a large amount of energy. Immediately after exercise, and within an hour after training “Carbohydrate window” is opened. After intensive activity, all carbohydrates are consumed to replenish energy reserves, namely the addition of glycogen in the muscles. Hence getting carbo after training provides immediate delivery of glycogen to the muscles.
Add to that glutamine’s and BCAA’s anti-catabolism ability to prevent the muscles breakdown and you all set. Throw in ZMA before going to bed and you will wake up feeling like a newborn the very next day.
Best Crossfit Supplements Pre Workout
Crossfit athletes who are serious about their training can not imagine starting exercise without the use of supplements responsible for increasing efficiency, energy and motivation.
Caffeine and creatine effectively prepare the body for endurance and strength efforts enabling longest and more intensive sessions. They
accelerate the blood flow which improves the transport of oxygen and nutrients to the muscles. Properly oxygenated and “fed” muscles can work more efficiently and regenerate quicker.
The use of BCAA before exercise promotes muscle building and regenerates them after the training. Taking BCAA before training also acts anti-catabolic.
Related: Side Effects of Pre Workouts
The fact is that CrossFit supplements are already an integral part of today’s sport. Despite numerous disputes on the use of supplements and their effectiveness, we can safely say that they permanently lodged in the foundation of workouts and diet.
We are certainly not an expert and all information above is just our experience. We suggest that before deciding on the use of supplements it is always best to consult a specialist.
A doctor or dietitian can help you to individually choose the needed substances while the experienced coach will tell you exactly what products to choose to get the desired results and not to throw money down the drain.