Best Supplements for Athletes Part 2 – Get Bigger, Stronger, Faster!

Best Supplements for Athletes

The life of an athlete is a challenging one. The constant training can take a toll on the body.

Sometimes, athletes find themselves stuck in a fitness plateau. Fortunately, there are supplements available in the market for such individuals.

Supplements work in different ways. Some are for muscle growth while other are for building endurance.

Whether they are herbal supplements, amino acids or vitamins, these are the best supplements for an athlete:

Multivitamins

Multivitamins don’t directly enhance muscle growth but they are good for improving general health. The ideal multivitamin should include:

  • vitamins C, A, E, K and D
  • The B vitamins like Thiamin, Riboflavin, Folic acid etc.
  • Potassium
  • Zinc
  • Calcium
  • Magnesium

Multivitamins should provide your body with the vitamins and minerals you need every day.

Creatine

Creatine is an energizing supplement. It gives your body the energy it needs to perform better in whichever sport. Creatine contains amino acids that are naturally produced by the body. You can find creatine power bars, shakes, pills and supplements in your local market.

It is also found in fish sources like tuna, salmon and poultry as well.

BCAAs

Branch chain amino acids or BCAAs contain valine, leucine and isoleucine which are amino acids that help your body produce protein. Since your muscles break down as you lift weights, it is important to take proteins before and after your workout.

BCAAs are good for you if you lift heavier weights in shorter periods or you do high-interval cardio training. There are power bars, shakes and powders you can choose from.

Whey protein

Whey protein has gained popularity among athletes in the recent years. It helps athletes with post-workout recovery. Whey protein also helps the body with protein synthesis and it is commonly used by resistance trainers. In addition, it helps in muscle development while simultaneously aiding the body’s metabolism. As a result, it is good if you’re looking to burn fat. You can have whey protein drinks and powders.

Glutamine

Glutamine is useful with muscle recovery and fighting catabolism, which is the breakdown of complex molecules in the body’s muscles. It is good at supplementing weight lifting and resistance training.

Casein protein

Casein protein is slowly released thus its amino acids last longer in the body. it helps with the body’s metabolic rate, burring fat and building muscle. You can find protein bars, powders and drinks or you can add it to your Greek yogurt.

Fish oils

Fish oils are rich in omega 3 fatty acids which are useful in:

  • Fuelling your body muscles
  • Improving cardiovascular health
  • Regulating hormones
  • Regulating your heart rate
  • Lowering blood pressure
  • Improving mental health

Magnesium

Muscle weakness and fatigue has been associated with magnesium deficiency. More harm is done to your body when you work out with a magnesium deficiency because you become more prone to injury.

Magnesium supplementation helps significantly boost testosterone production and also affects your mental well-being.

Other supplements for athletes are:

  • Fiber for your gastrointestinal tract and digestion
  • Vitamin D for building and marinating healthy bones

Use these supplements to keep you energized, healthy and at the best performance level.

You can also check out our article on the best nutrition tips for CrossFitters!

CrossFit Nutrition – Legit Nutrition for Legit Athletes!

Crossfit Nutrition

Nutrition is the foundation of life. It is impractical to practice CrossFit without a regard for nutrition.

It makes no sense because diet is important for optimizing health and performance. It is the base for the CrossFit pyramid and you cannot progress to the other stages without implementing the foundation.

CrossFit nutrition needs to be a lifestyle you develop.

CrossFit workouts are designed to push your body to the limit in just an hour and hence the right nutrition is of paramount importance. The nutritional basics to remember are:

1. Eat more and more fruits and vegetables

People often underestimate the benefits of consuming lots of fruits and vegetables yet these foods have a profound effect on health, increased testosterone levels and performance.

Since the CrossFit workout is intense, your body needs more than average support. Fortunately, fruits and vegetables give your body just the support it needs.

Furthermore, they have been associated with lower risks of cardiovascular disease.

Start by adding vegetables, especially green veggies to all your meal. A kale and spirulina smoothie in the morning. Spinach on your omelet. The idea is to include vegetables in all your meals.

2. Proteins for breakfast

Have you ever realized that many people eat a solely carbohydrate meal for breakfast and still go till lunch time without eating proteins?

While this is the preferred choice for many people, it is one of the unhealthiest choices.

You must include protein in your breakfast if you’re looking to build muscle, lose fat or boost energy levels.

Proteins are important for breakfast because:

  1. Boost memory, attention and drive for the day through more production of neurotransmitters
  2. They keep you more full throughout the day
  3. They stabilize your energy levels
  4. They provide your body with amino acids for muscle building and recovery after training.

Some ideal proteins for breakfast include:

  • Eggs cooked in any design
  • Greek yogurt maybe with nuts or protein powder
  • Meats and nuts
  • Chia seed puddings
  • Smoothies

3. Individualize your nutrition

Individualize your nutritionIt is always important to find what works for you. Your meat could be another’s poison. In order to individualize your nutrition, you need a lit bit of awareness. It means keep track of how your body responds to certain foods.

As a matter of fact, you may need to journal your feelings. Every recommendation works differently for different people. Therefore, you have to listen to your body and its specific needs.

4. Minimize the stress of decision making

Minimize NutritionMaking decisions on what to eat for breakfast, lunch and dinner can get pretty overwhelming.

Stress is not good for your testosterone and your body. You need to employ simple strategies to minimize the stress of these decisions like:

Get some go to meals in your locker e.g. smoothies

You don’t need to prepare every meal for a whole week. Cook a little extra from dinner

Lastly, marinating a healthy diet does not have to cost you an arm and leg. Buy what you can afford.

One thing to remember is that what goes through your mouth either helps you achieve your goal or hinders your progress.

Best Supplements for CrossFit Athletes – Top 6

Best Crossfit Supplements for Men

The Best CrossFit Supplements

Anyone who has been or is following the CrossFit workout routine can attest to the fact that it can get brutal and very demanding.

The workout is designed to burn calories and build muscle strength in a short time. Therefore, they get challenging as time goes by.

Fortunately, there are supplements that can help you build strength, recover quickly and beat your next AMRAP.

The best CrossFit supplements are:

1. Creatine monohydrate

It does not come as a surprise that creatine monohydrate is the most effective performance supplement currently in the market. It has been well-researched and has proven to be safe in increasing muscle mass and strength levels.

In addition, it boosts high-intensity work capacity and improves body composition. You can get all the benefits of the supplement at an affordable price as well.

The supplement works by increasing the amount of phosphocreatine (PCr) stored in your muscles. PCr is used by the body to produce energy and hence the supplement ensures that your body has the rapid energy source for high-intensity exercise.

You can take 5g of it every day and we recommend you buy from a USA based company that sources their creatine directly from Germany.

2. Beta-Alanine

Crossfit Workout RoutineWorkouts for the day (WODs) involve lots of high intensity and compound movements. These movements can create plenty of metabolites especially lactate and hydrogen ions. It is the hydrogen ions that bring about a burning sensation in the muscles leading to fatigue.

Many people believe that it is the buildup of lactic acid that causes the fatigue and burning sensation of the muscles while it is actually the hydrogen ions.

The body gets rid of these ions through its stores of carnosine. Beta-alanine helps out by increasing the body stores of the carnosine and thus improving your exercise performance and training volume.
The ideal dosage is 3-6 grams for 28 days.

3. BCAAs

Branched-chain amino acids or BCAAs add flavor to water which makes it easier for you to stay hydrated. Moreover, because they speed up your recovery and repair processes after a tough session they are one of the better Crossfit Supplements you can buy.

Leucine, one of the BCAAs is more useful because it promotes protein synthesis and suppresses protein breakdown, an important factor in preventing muscle damage during training. Last but not least, BCAAs can reduce soreness and fatigue.

The recommended dosage is 6-10 grams before or during your workout.

4. Fish oil

With CrossFit workouts, recovery is very important and too some extent more than the workout itself. Fish oil is rich in omega-3 fatty acids including EPA and DHA which help in reducing post-exercise muscle soreness and hastening the recovery process. Furthermore, the fatty acids help in:

  • Maintaining a healthy heart
  • Supporting cognitive performance
  • Improving body composition

You should take about 1.5 to 3 grams of EPA and DHA on a daily basis.

5. Protein Powder

Protein foods are an enough source for protein. Nevertheless, you can still try out the convenient and ready to drink protein sources like protein powder when you’re too busy to have a proper meal. Protein powder is good for muscle building and repair.

The most popular options tend to be whey, casein or beef protein powders, however due to growing concerns on how these products are sourced and potential impurities within them, we recommend going with a high quality vegan protein powder.

20-30 grams immediately after your workout is sufficient.

Natural Testosterone Boosters

Most men who engage in CrossFit do not think about their testosterone levels because they tend to lead a rather healthy lifestyle.

However, around age 30 your testosterone levels begin to fall by about 1% a year and this can have slow but devastating effects on your performance which creep up on you year after year gradually slowing you down.

The most popular testosterone booster on the market right now is probably fenugreek due to a few high profile former athletes which are paid to talk it up for companies such as Nugenix.

Studies actually show that fenugreek may decrease testosterone though so we recommend to not buy into the hype.

Instead look for a T-Booster that does not have fenugreek or D-Aspartic Acid such as Alpha Wolf Nutrition’s — Force X7

Conclusion

The best CrossFit supplements will greatly ease your training and leave your body feeling good. Give our recommendations a try and see for yourself!

Cure Tinnitus Naturally

Natural Tinnitus Cures

A number of people hear the ringing sound, which generates from interior of ears or the mind once there is no outside noise. It leads to irritation in a number of cases. It might seldom result the health affliction.

Tinnitus can occur in the inner part of ear, the middle, or the outer part of the ear and sometimes even in the brain because of several irregularities. Largely, sometime the sound in the atmosphere is decreased; then you may hear these inner sounds such as echoing in his ears. Continue reading “Cure Tinnitus Naturally”

How Goji Berries Improve Health

goji berries have health benefits

The Goji Berries health benefits are wide ranging and powerful. I’m going to touch on some of the major health benefits here and let you know exactly how the Goji berry will help.

Common Health Problems

Goji Berry is packed full of an immense amount of macronutrients and has been used to effectively aid and treat many common health problems like diabetes, high blood pressure, fever, and age-related eye problems. Continue reading “How Goji Berries Improve Health”

Nugenix: Is It Worth Your Money?

Nugenix Reviewed

Nugenix didn’t fare so well in our review!

Crossfit MC Rating:  (2.5 / 5)

When men are in their twenties, they have a normal sex drive and can also gain muscle mass rather quickly and easily.

However, men over thirty often feel a decline in both the above with each aging year. This is characterized by less energy, decreased sex drive and a difficult to maintain a firm physique. Continue reading “Nugenix: Is It Worth Your Money?”