"Beast Mode" and Supplements by Coach Sal

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“Beast mode” and supplements.

What are the best supplements for Crossfit? Well, research after research, online and offline, as well as plenty of personal trials, I came up with an answer for you!  Along with a solid daily nutrition and the use of these particular supplements before, during and post workout, you will maximise the results from your training.  This is not a “One size fits all” recommendation as we all have different preferences, needs, tolerances etc…

Let’s start with PRE-WORKOUTS :

Generally pre-workouts are supplements that contains high level of caffeine and an array of other different substances including Creatine, Beta Alanine, L-arginine and protein as well as amino acids and carbohydrates.
I’ve done WOD’s in every way possible, that include having a meal ahead of time, eating energy bar, drinking an espresso or by taking multivitamins but by far the best results have been with pre-workouts, giving you a supercharged “beast mode” feeling.  Make sure you test your tolerance first due to the high level of caffeine.

Protein Shakes – Pre/ Post workouts/ Recovery

This is one of the most popular and most recommended supplements out there.  Usually considered as a “post-workout” shake for recovery but you can and should use them anytime for a different number of reasons.
Some of the benefits are: helping you with the recovery, achieving maximum gains and keeping your overall performance at a high level.

I personally suggest two types of protein: whey isolates, great for those on a low carb type of diet as they are quickly absorbed and can supply the muscles nutrients to recover and grow; Hydrolysate protein which is one of the most expensive and high quality source of protein you will find as they have highest absorption rate of proteins available and more gentle on the digestive system.  If you go cheap on this you will be throwing away your money getting no results!

Intra-Workout Supplements:

These are designed for you to drink during your workout in order to help you stay hydrated, amplify muscle response, improve endurance, and increase your overall performance. They also help speed up recovery both during and after the workout.

Intra-workout supplements are great products for people who regularly train or compete in activities requiring stamina such as crossfitters, runners, cyclist and triathletes, or activities that demand endurance and proper hydration.

CREATINE

Whether it’s for Crossfit, bodybuilding, sports performance training, or any other type of exercise and fitness, there are many benefits to using creatine supplements. Naturally found in red meat, creatine helps you lift more weight – both physically and mentally. Yep, that’s right, it not only helps with your body, it’s also great for your mind!
In addition to its well-known benefits for working out, creatine has been shown to improve brain power as well.
Creatine supplements are undoubtedly among the most popular supplements ever released to the world of weightlifting, crossfit, and sports in general. It clearly has a positive effect on muscular strength and recovery, and has also been shown to help endurance. All of those benefits are perfect for crossfitters!

Fish Oil (Omega-3)

Found in oily fish like salmon and mackerel and research indicates omega-3s reduce inflammation, and may in turn help reduce the risk and symptoms of a variety of disorders influenced by inflammation. These may include heart attack, strokes and several forms of cancer.  So buy it and start taking it daily!

Amino Acids

Are divided in two categories:

  • Essential amino acids : cannot be made by the body and as a result, they must come from food.
  • “Nonessential” amino acids: means that our bodies produce an amino acid, even if we don’t get it from the food we eat.

Amino acids are found to help the muscle recovery process, speed up muscle repair, and limit muscle breakdown to help promote muscle growth.

Vitamin D

Is essential for healthy bones and is naturally occurred from sunlight and a healthy balanced diet. Not getting enough may also be linked to heart conditions, diabetes and asthma.

Beta-Alanine

Great for fighting fatigue with an energy burst to help you power through your workouts and get better performance.

Eating a balanced diet, drinking plenty of water, and having a good quality sleep are also essential.

Supplements are not a substitute for a healthy diet. So Make sure you are eating REAL food.

Coach Sal

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