Everybody desires to be fit and healthy but not everyone is willing to put in the time and effort it requires to be in top shape. If you Crossfit than you know that just how difficult it can get. The intense exercises and the variety of routines are definitely not easy. You would be much pleased to know that there a variety of ways that can improve your workout efficiency. One such way to improve your workout efficiency is through supplements.
But with so many supplements out there which ones to use? Well, here are the top 5 supplements for Crossfit:
1 Creatine Monohydrate:
Creatine Monohydrate is the most researched supplement that is out there. There are numerous studies highlighting the effectiveness of this supplement. For starters, creatine monohydrate is a form of creatine that has a water molecule bound with the creatine molecule. Research has found that creatine monohydrate not only increases muscle mass but also boost strengths levels. Additionally, creatine monohydrate is the perfect supplement for high-intensity work-outs as it increases your energy level giving you more energy for those strenuous sessions. Another benefit of creatine monohydrate is that it is easily available and affordable too.
The standard recommended dosage for creatine monohydrate intake is 5 grams. It is also important to note that creatine monohydrate should be taken with water preferably before your work-out session.
BCCAs an acronym for branched-chained amino acids are a special group of amino acids that make up protein required for muscle growth. The four kinds of BCCAs are Leucine, Valine, Isoleucine and Proline. These amino acids get broken down and are oxidized in ATP (energy molecule) production. They are also essential for skeletal muscle growth. They also improve your immunity protecting you against diseases.
6-10 grams of BCCAs before or during your workout will help you recover quicker from muscle soreness and fatigue.
3 Fish Oil:
Fish is an excellent source of fatty acids EPA and DHA both of which are needed by your body to recover from the muscle soreness caused by the intense workout. Omega-3 and omega-6 two other constituents of fish oil are proven to improve cardiovascular health and enhance cognitive performance.
1.5-3 grams of fish oil would be sufficient for your daily requirement. Taking fish oil with a meal helps with better absorption.
Almost everyone is aware of multivitamins. Not only are multivitamins affordable and readily available at every pharmacy, they can also fulfil your daily nutritional requirement. However, this doesn’t mean that you should stop taking proper meals.
Just like their availability multivitamins are pretty easy to consume too. Simply follow the instructions on the back of the multivitamin bottle. Typically you would be taking one or two pills a day and you’re done. For complete absorption, you should take them with food.
5 Protein powder:
There are so many varieties of protein powders now available in the market. You have the traditional whey protein and its newer competitor plant-based protein powder. No matter what your preference might be protein powders will benefit your muscle growth. Protein powders are ready to drink protein source that helps your muscle growth and repair.
Protein powders work more efficiently when taken right after a workout. They come in a variety of flavours and can be taken mixed with milk or water. You should check the container of your protein powder to know the exact dosage for consumption. One serving of protein powder typically contains 20-30 grams of protein.
These are the top 5 supplements for Crossfit. Incorporate these in your diet to get the maximum out of your workout.