Your CrossFit workouts are brutal. They sap every ounce of energy and require every fiber of muscular strength and endurance. At the end of your WOD, your body is breaking down muscle fiber and totally depleted of glycogen.
To start and speed up your recovery, there are certain supplements to help you recover faster. Of course, getting your lean proteins, complex carbs, and healthy fats through your meals is essential. But adding theses supplements post workout will help jump start your recovery.
Here are 5 supplements to speed up recovery:
Below we will breakdown the supplements and the benefits of each one.
Not just any protein. Whey, from the curd of milk, is the fastest acting protein we have. It will immediately take on anabolic properties, finding it’s way straight into the bloodstream and, from there, to the muscles cells of your body.
Take a whey protein powder based shake immediately after your workout. Make sure that it contains between 40 and 50 grams of whey. When selecting your whey powder, look for whey protein isolate which is 90% pure protein per serving.
We Recommend: Crossfuel New Zealand Whey
As a post workout recovery aid, green supplements are a great aid to replenishing energy stores and fortifying the body with anti-oxidants to combat the effects of free radical damage.
There is a caveat, however, when it comes to taking your green supplement after exercise. Studies have shown that green supplements taken right after a workout can actually slow down the muscle regeneration process by depressing the release of insulin which will, in turn slow down the speed at which your cells recover. For that reason you should take a single green supplement daily, but wait until 3 hours have elapsed after your workout.
We Recommend: MTS Greens
Your workout squeezes all the energy from your body. That means that, after it’s all over you are going to be carb depleted. Apart from protein, your body needs glycogen to resupply the blood sugar level in your blood stream.
Post workout carbs will also cause an insulin spike to promote muscle growth. The best way to get carbs into your system after training is to take a post workout carb drink. You want a post workout that will deliver 50-60 grams of clean carbohydrate directly into your blood stream, without the addition of artificial fillers or sweeteners.
Look for a simple carb that is digested really easily and that has a high glycemic index. The best carb source to do just that is 100% dextrose. Look for it on the product label.
We Recommend: MTS Carb 10
Branch Chain Amino Acids (BCAAs)
The BCAA’s are the amino acids L-Leucine, L-Isoleucine and L-Valine. They are used more readily by the muscle tissue of your body than other amino acids. Branch Chain Amino Acids are necessary post workout to get your body out of a catabolic state.
The branch chain amino acids are used by the body for energy when your glycogen stores are depleted instead of muscle tissue. BCAAs also play a key role in the action of insulin.
We Recommend: CrossFuel Aminoreps
Recovery is the key to workout progress, and your key recovery time is when you sleep. During the night time, your body is able to get to work restoring, rebuilding and replacing muscle tissue. If you want to make progress in your training, you have to consistently get a good night’s sleep.
Getting a good night’s sleep will help you to keep your mood and energy levels balanced, improve concentration and motivation, optimize hormone levels, improve insulin and maximize your performance during your workout. Make sure that you have developed effective sleep habits before you start supplementing.
A lot of people find getting a decent sleep incredibly difficult. A sleep supplement could well be the difference between progressing and spinning your wheels with your workouts. Three ingredients that you want to look for in a sleep supplement are . . .
Magnesium (200-240 mg per day)
Lavender Oil (80 mg 30 minutes before bed)
Melatonin ( 1-3 mg just prior to going to bed)
We Recommend: Man Sports REM P.M.
Smart supplementation will allow you to replenish your energy quickly after your workout while flipping your body from a catabolic to an anabolic state.
You should be able to find a quality post workout formulation that combines most, if not, all of our essential 5 CrossFit supplements so you get the optimal recovery. Just remember to take your green supplement separately three hours after training.