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Due to the nature of the effort, and consequently the transformations characteristic of exercise work, the nutritional and supplementation needs of a CrossFitter may differ significantly from those of a figure or strength athlete. What is worth knowing?
Supplementation in CrossFit
Although the training system itself differs from strictly strength or figure sessions, it is worth mentioning that it works very well when it comes to reducing excessively accumulated fat or improving muscle definition. Not to mention the significant improvement in fitness and increase in physical parameters (exercise capacity). However, it should be remembered that CrossFit is a general development system, often with high intensity and a speed-endurance character. For this reason, we take into account the energy systems appropriate for a given effort and the needs related to it. This is to serve to increase training efficiency and at the same time improve overall sports results. When considering supplementation for CrossFit, it is necessary to take into account primarily the condition of our body (based on previously conducted tests), energy needs, the goal we are striving for and diet. Yes, supplementation is a support and supplement to the diet, although in many cases it makes a huge difference to the final effects. CrossFit training is characterized not only by high intensity, but also often by a variable pace. The key issues here will be the body's energy, adaptation and regeneration. Of course, apart from the standard supplementation of nutritional deficiencies for each sport. Snatches, cleans, charges or swings engaging a significant part of muscle groups, at high intensity, can very quickly exhaust glycogen stores, i.e. stored sugar constituting an energy reserve ("exercise fuel"). Not to mention the fact that this type of training is also exhausting for the nervous system and the entire body, being a very large dose of stress. This in turn can affect the mechanism of psycho-physical regeneration and hormonal management, thus limiting the results.
What supplements are worth investing in when doing CrossFit?
- Creatine . The action of the compound is closely linked to the energy of the body, or more precisely ATP (adenosine triphosphate) which acts as an energy molecule and energy carrier. Energy is necessary to carry out every process. What about muscle work? In short, the phosphate residue normally detaches from the ATP molecule, giving ADP (adenosine diphosphate). In turn, breaking the high-energy bond results in the release of energy, which in turn supplies the working muscles. The compound will last for a very short time, although it is in constant circulation. Therefore, its resynthesis and efficient production are extremely important issues. ATP produced in mitochondria needs a specific cellular transporter to fulfill its role and support anabolic functions. At this point, creatine appears, which is able to accept and attach the phosphate residue, resulting in the formation of phosphocreatine (CP). The task of the latter is, among other things, to get into the mitochondria, to the places where ATP acts, and to exert pressure on the metabolic changes there. So what effects of creatine supplementation will be most desirable at this point? First of all, more efficient ATP resynthesis, which also has a positive effect on both the regenerative and anabolic mechanisms. In addition, a general increase in physical parameters and a strong anti-catabolic effect. Yes, creatine has an inhibitory effect on myostatin, and at the same time stimulates IGF-1 and mTOR kinase activity. All positives!
- The absolute basis is to take care of the proper functioning of the body. Therefore, appropriately selected probiotic preparations (multi-strain probiotics) and butyrates will be extremely useful in most circumstances. It is not without reason that it is said that everything begins in the intestines. However, it is not only about the pro-health aspect. This will serve to improve the function of the digestive system, including digestion and absorption of nutrients, as well as the functioning of the immune system. Especially since it can translate into a significant increase in training results while improving health. Supplementation with B vitamins may also be a good idea, which, among other things, improve the course of internal processes, support anabolism, mental functions and reduce the effects of stress. Nevertheless, it is worth doing comprehensive tests before doing so.
- Vitamin D 3 + K 2 . This vitamin combination will work very well in maintaining the optimal condition of the musculoskeletal system - especially muscles and bones. It is worth mentioning that low levels of vitamin D 3 most often correlate with increased stress levels, and extreme deficiencies are observed in people suffering from depression. In addition, it regulates the calcium-phosphate metabolism and has a significant effect on some anabolic hormones. Not only is it characterized by a steroid structure, but its receptors are also located in our testicles. Indirectly, it stimulates the activity of androgen receptors, which determine the anabolic value of testosterone. In addition, it affects the increase of its level. Some studies confirm that vitamin D 3 supplementation increases the level of follistatin, which plays, among other things, an inhibitory role in relation to myostatin, which is unfavorable for physical development. The effect? Mainly an increase in strength, endurance, regenerative capabilities and improvement of motor functions. Not to mention that a large part of modern society shows deficiencies of this ingredient. In turn, vitamin K 2 will work great with the action of vitamin D 3 while protecting us. It promotes testosterone production and limits processes leading to excessive production of elements that are inflammatory factors. Vitamin D 3 and K 2 are best combined with vitamin A in the form of retinol.
- Branched-chain amino acids. BCAA amino acids used in more intense or longer training sessions - which often happens in CrossFit training - will allow for efficient performance of exercises. Mainly due to the possibility of maintaining a higher level of concentration and energy. This is mainly due to the methyl groups specific to these compounds, composed of carbon and hydrogen atoms - the so-called carbon skeletons. After being delivered to the body, BCAAs are distributed and delivered to our skeletal muscles, where the aforementioned skeletons are burned. The effect of this is an extremely useful energy boost in conditions of prolonged or more intense effort. What's more, they optimize nitrogen balance and stimulate the secretion of some hormones characterized by anabolic and regenerative properties. That's not all. It is worth remembering that the release of tryptophan can cause a feeling of fatigue, which will significantly hinder the performance of an effective training session. A deficiency of branched-chain amino acids is also associated with an increased level of tryptophan, and consequently increased production of the neurotransmitter serotonin. This in turn is responsible for the state of "central fatigue". Using BCAA will reduce the penetration of tryptophan into the brain.
- Omega-3 can be an invaluable support in endurance and speed exercises, such as CrossFit. Supplementation with these healthy fatty acids is particularly important, among others, due to their anti-inflammatory potential, stimulation of mTOR kinase activity (improved anabolism, increased protein synthesis) and stimulation of androgen receptor production.
- Ashwagandha works great during periods of increased training intensity, when we strive to significantly increase physical parameters. First of all, it is classified as an adaptogen, i.e. a substance that increases resistance to stress and reduces its possible effects. It has a positive effect on testosterone levels and lowers catabolic cortisol. In addition, ashwagandha is rich in withanolides, which limit the production of TNF alpha myokine. Which de facto promotes the production of testosterone and anabolic IGF-1 (insulin-like growth factor). It works very well as a regenerative supplement at night!
- Beta-alanine is mainly used to increase the level of carnosine, which acts as an intramuscular buffer. Its task is to reduce the acidity of the environment, which results in improved exercise capacity. It is basically about the strength of muscle contraction, which drastically decreases when pH is disturbed. It also acts as an ATPase activator (improves energy reactions), has a relatively large effect on the release of calcium ions and sensitizes contractile proteins to their action. The effect of supplementation is an improved contraction mechanism, better regeneration and a delay in the occurrence of fatigue, while limiting its effects. In addition, it has an anti-glycation effect, which has a positive effect on both health and strictly physical condition.
It is important to remember that each person is different. Therefore, they have different needs and predispositions. That is why tests are performed and comprehensive actions are taken. I consider the supplements I have given to be some of the best in terms of CrossFit work, taking into account the nature of the effort and the variability of the intensity of training sessions. However, these are only examples... You should also consider classic supplements that supplement deficiencies in the diet and thus allow you to maintain the correct balance of ingredients! I would also include cordyceps, guarana, sulbutiamine or lactoferrin as very helpful, although depending on the training period. Everything depends on your current needs... I would of course include joint protection preparations for constant supplementation - containing, among others, glucosamine, chondroitin, MSM - with the addition of vitamin C (accompanied by bioflavonoids) and good quality collagen. And what supplements do you use most often?
Creatine Capsules
Ashwagandha
De Luxe BCAA Smoothie 440g
