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Not sure what supplements are, where to get started with supplements, or if they can even help you out with your specific goals?
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sup-ple-ment
noun
1. something that completes or enhances something else when added to it
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In terms of dietary supplements for fitness & recovery, supplements are typically manufactured products that are used in conjunction with your regular daily nutrition consumption to compliment your nutrition and allow you to obtain a more efficient balance in your overall nutrients, specially with the macronutrient, protein.
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For individuals who are regularly incorporating high intensity training, such as CrossFit, into their weekly wellness routine, adding supplements to your nutrition could improve recovery and promote overall health. Often times individuals who frequently exercise experience tired, sore muscles from the fibers in the muscles being broken down during high intensity exercising. This is perfectly normal. However, depending on how frequent you exercise, you may find yourself being tired, fatigued, or having a hard time recovering from workouts. Your body needs protein and additional nutrients to help rebuild your muscles. Many individuals are not consuming enough protein to help the body fully recover. Protein supplements can be an excellent resource to provide your body with the right amount of nutrients for recovery while also providing a convenience to when you are able to consume these nutrients to optimize them.
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Here is a list of some common dietary supplements that can be benefit to individuals who regularly exercise:
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Whey protein supplements can provide essential muscle- building ingredients into an easy-to-digest product that typically comes in a powder from that can be dissolved in a beverage, such as a “protein shake”.
When you think of supplements whey protein is probably the one that comes to mind first. Whey protein is derived from milk and milk based products. The protein in cow’s milk, which is the base from which most whey proteins are extracted, is made up of about 20% whey protein. In contrast, human breast milk contains about 80% whey protein.
Use: Whey protein is probably the most essential supplement you can have when trying to dial in your nutrition and aid your body in it’s natural recovery. In addition to recovery, whey protein can also be used as an occasional meal replacement on it’s own, or for even more effectiveness it can be mixed with casein protein to provide a long and sustainable meal replacement that keeps your body full and satisfied. Whey protein is most effective when used after working out to help rebuild those muscles and restore your energy levels. Any form of protein should be consumed within 30 minutes after a workout for it to be best optimized for recovery and refueling your body. Fast digesting proteins, such as whey is most effective during the post workout timeframe.
An additional use for Whey protein is in cooking and especially in baking. Just ask Coach Andy about his protein pancakes or Coach Caren for her lime pie protein popsicle recipe!
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Casein is a unique, slow digesting protein that is derived from milk and provides a continuous release of amino acids to support muscle growth and recovery. An effective serving of casein will deliver up to 20 grams of Micellar Casein, including 2.2 grams of L-Leucine, the Branched-Chain Amino Acid (BCAA) responsible for initiating muscle protein synthesis (mTOR), for a total of 4.9 grams of BCAAs.
Casein is the other protein found in milk and milk based products. It makes up the remaining amount of protein. Therefore in cow’s milk, casein makes up about 80% of the protein profile, while in breast milk, it only makes up about 20%.
Use: Think of Casein as a slow digesting protein. It is an excellent supplement to add right before bed in a “bedtime shake” or dessert (check out our latest blog for a Chocolate Mug Cake Recipe!), or combined with whey protein as an occasional meal replacement to help you stay full longer.
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A pre workout supplement can help increase your energy levels so that you are able to give it your all in any workout, especially any longer workouts you might be facing. An effective pre workout supplement can provide you with nutrients that will leave you feeling energized and help you get the most out of every minute you invest in your workout, which in turn can help protect you from gassing out and giving up before you’ve completed all your work.
Use: Pre workout supplements are designed to be used right before a workout. They are typically packed with all the essential ingredients you need to perform your best during even the toughest of workouts and give you that boost of energy you need, while also helping you get more oxygen into your system during workouts. Sometimes a pre workout can cause a bit of a tingly sensation when first used, so be forewarned. However, it is completely harmless and is actually your body absorbing more oxygen, so you can move more efficiently and recovery during a workout faster.
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A post workout supplement is typically formulated with ingredients to protect joints, reduce stress, repair existing muscle and build new muscle so you can recover faster and be able to get back to your day and even to help tackle tomorrow’s workout with as much intensity as you tackled today’s.
Use: After intense physical exercise you need both protein and carbohydrates for recovery, typically within 30 minutes of working out. An effective post workout supplement with have both of those important ingredients as well as other ingredients to help aid in recovery. These types of supplements not only help rebuild muscles, they also help refuel those depleted energy stores. A typical post workout supplement will also contain creatine, which is another supplement that helps rebuild muscle faster, stronger, and leaner.
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Supplements are not necessarily for everyone, however, when used effectively both in the type you consume and when you are consuming it, they can be a super helpful resource in helping you achieve overall wellness goals.
Still not sure where to get started or want to learn more? Email info@crossfittradewinds.com for more information or schedule a 15 minute nutrition consultation.
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