What is Crossfit?
CrossFit was founded by Greg Glassman in 2000 and is a strength and conditioning program designed to help people gain a broad and general fitness. CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge. It has gotten an almost religious following in the united states, where almost every gym has some sort of crossfit class or training going on.
CrossFit is a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. CrossFit describes its strength and conditioning program as constantly varied, high intensity, functional movement, with the stated goal of improving fitness. Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps.
Many of the workouts require maximum effort leaving their participants drained, beaten and battered. Because of this supplementation is a must if you are to take your performance and recovery seriously. In this article we will list the top 5 supplements you will need to recover quicker and take your training to the next level. This form of training if you have never done it before will kick you butt! No Joke. First time I tried it I was gassed out in like 10 minutes. I figured out that I needed to take something to help me last longer and get the most out of my training.
Below are the five supplements that have helped me get to the next level in crossfit, whether it was while boosting my endurance or speeding up my recovery, these supplements really worked great for me. Check out this supplement rankings reference if you need more information on supplements.
Supplements to Consider for Crossfit Training
Creatine is arguably not only the most popular supplement ever released on the market but also the most acutely effective. Its effect on muscular strength, recovery between times of exercise and muscle growth has been scientifically proven. Also it has a great effect on cardiovascular endurance and muscular endurance, which if you are doing Crossfit is like a dream come true. Take about 5 grams pre and post workout on training days, and 3 grams with your first meal on non-training days.
L-carnitine ia another great aid to the CrossFit engaged person. Carnitine amino acid helps convert fatty acids into energy so you can train longer and harder. Other then taking a pill you can find it natural food like beef, lamb, dairy and avocado etc..And when you are doing crossfit energy to go harder is the main thing you want, so you don’t get fetigued. I suggest taking about 2 grams twice a day, preferably around the time you are training.
Getting a good multivitamin can give you that support you may need during intense phases of training. With these extreme training conditions a multivitamin is essential in replenishing your body of vital micronutrients so it can function properly and increase performance on a daily basis and correct any deficiencies from skipped meals, stress and other abnormal occurrences in your day where you may not be able to get the nutrition you need. I suggest taking a multivitamin at the end of the day with your last meal. This way while you sleep your body has the right building material to help recover, grow and be ready for the next days training session.
Whey is a fast acting protein supplement, and it should be a staple of any serious fitness enthusiasts. It is designed to digest quickly to help muscle recover, whey also includes a complete amino acid profile making it a perfect pre and post-workout support supplement. In crossfit you put your body through so much that a good protein shake after can be like a breath of fresh air. If you are taking it pre-workout, get about 30g of protein, as for post-workout I do 40-50 grams to maximize my recovery and growth. But it’s so flexible it can be included anywhere in your diet.
When you are doing such intense training your nervous system will be working extra hard , you will feel great but you really need to take some thing to help subdue your nervous system before you get to bed. Magnesium helps the nervous system calm down for better rest and subsequently restful sleep. And sleep is crucial for muscle growth and recovery as we all know. Best to take it before bed prior to your last meal for the day.