Best Post Workout Supplement For Crossfit

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Best Post Workout Supplement For Crossfit

Best Crossfit Post Workout Supplement

What supplements are used by CrossFitters? Those who assist them in recovering from strenuous workouts and who return day after day. Here are 5 must-haves!

CrossFit's competitors are getting fitter, faster, and stronger, in case you hadn't noticed. And I'm not just referring to professional athletes. Some of the strongest and most jacked lifters on the planet can be found in boxes all over the world, and a big reason for that is how seriously they take their nutrition and supplements.

These five supplements can help you win a CrossFit competition or just perform better in your workouts and feel better while doing it.


1. Creatine Monohydrate.

There's no surprise here! King creatine is also at the top of my list of best supplements for bodybuilders, endurance athletes, and everyone else!

Why? Simple: Creatine has been shown to help athletes increase muscle mass and strength, improve body composition, and increase high-intensity work capacity. It's also reasonably priced!*

In terms of CrossFit, creatine supplements help increase the amount of phosphocreatine (PCr), a specific fuel source that your muscles require to perform high-intensity exercise—which sounds like pretty much every CrossFit workout.

Dose suggestion: There are two options available to you:

  • Simply take 5 grams every day as a “maintenance dose."
  • Perform a 5-day “loading protocol” of four 5-gram doses per day, followed by 5 grams per day.

Both methods will get you to the same place in about a month, but the loading protocol may cause stomachaches in the first week. Learn more!


2. Beta-Alanine

CrossFit WODs are known for pushing the pace and intensity to the point where lactate and hydrogen ions accumulate in the muscles. This is what causes that awful, burning feeling of "I can't possibly do one more rep."

This is where beta-alanine enters the picture. It aids in the increase of carnosine stores in the body, which can help rid the body of excess hydrogen ions and improve exercise performance as well as the amount of training volume you can tolerate. There's even proof that it can improve the effectiveness of your creatine!*

Perhaps that'll be all you need to add another round to your next AMRAP or shave a few seconds off your next Fran or other killer WOD.

Dose suggestion: The science is clear: you should take it on a daily basis, not just before a workout. Take at least 3 grams per day, whenever it is most convenient for you. If you don't like the tingling sensation that beta-alanine can cause, divide your dose into smaller portions throughout the day.Learn more!


3. BCAA

BCAA can be found in almost any type of weight room, and CrossFit boxes are no exception. Why? Well, they're tasty and keep you hydrated. However, taking BCAA before or during a workout can aid recovery and reduce exercise-induced muscle soreness after a strenuous workout.

Take 6-10 grams of total amino acids before or during your workout, as needed. Look for products with a leucine ratio of 2:1:1 or 3:1:1. To make sure you're getting enough leucine to maximize muscle recovery, try isoleucine:valine. Learn more!


4. Omega-3 Fish Oil.

Recovery is just as important as your workout when it comes to increasing strength and muscle mass and improving overall performance. Fish oil, which is high in omega-3 fatty acids, can help speed up the recovery process.

EPA and DHA, two essential fatty acids found in fish oil, can help reduce post-exercise muscle soreness and hasten recovery. You may already be taking this supplement for its health benefits, but this could be the motivation you need to take it more frequently!

Take enough fish oil to get a combined total of 1.5-3.0 grams of EPA and DHA every day. Take the fish oil with a fat-containing meal to help with absorption. Learn more!


5. protein.

Yes, you can get all of your protein from whole foods. A protein shake, on the other hand, can be your best friend if you have a busy life and go straight from the gym to work, or if you track your macros and have trouble meeting your daily protein goals.

But how do you know which powder is best for you? Fast-digesting protein, such as whey, is ideal to consume after a workout because it improves your muscles' ability to recover and adapt. Proteins like whey/casein, milk, and egg proteins, on the other hand, allow your body to maintain high rates of muscle growth while minimizing muscle breakdown.

Dosage: Take 20-40 grams immediately after a workout or in between meals to help your body recover. Learn more!


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