SUPPLEMENTS AND CROSSFIT

PROTEIN

Proteins are made up of amino acids, small building blocks necessary for synthesising muscle, generating tissue and muscle repair, and regulating appetite and cravings. Fundamentally, protein provides the body with the necessary foundation needed to build muscle tissue quicker and more efficiently. Protein powders come in several forms with the most common being whey, although casein, soy, egg, hemp, rice, and pea are also available.

Some key reasons for consuming a protein supplement:

• Growing teenagers: need more protein to fuel their workouts because their bodies are still growing and will use more protein in general.

• Building muscle: users who are new to the workout world and their goal is to build muscle.

• Increasing workouts: the body will require more protein to assist with muscle growth & recovery.

• Recovering from injury: users with sporting injuries frequently need more protein to assist with healing and repair.

• Lifestyle choices: people who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources for their diet, including meat, chicken, and fish and sometimes dairy and eggs. Protein supplementation is recommended for those individuals.

Our recommendation will always be to satisfy your daily protein requirements with wholefoods however supplementation can benefit those with specific goals or for those time poor individuals. With the vast array of protein supplements available on the market you can find a product to suit your macronutrient requirements or food intolerance.

Some of our favourites... Noway Collagen Protein

Rule 1 WPI

True Protein WPI

A protein supplement can be consumed as needed through out the day or post workout

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CREATINE

Creatine is a natural supplement used to boost athletic performance

It’s not only safe but also one of the world’s most popular, most tested and effective supplements for building muscle, strength and boosting performance

Some of the key benefits include:

* Helps muscle cells produce more energy

* Improves high-intensity exercise performance

* Safe and easy to use along with creatine’s diverse benefits, it’s one of the cheapest and safest supplements available

With CrossFit being such a high impact and challenging sport creatine taken on a regular basis can help to aid in recovery, increase muscle mass and enable us to train at peak levels.

Creatine is best taken at the same time each day, mix it in with your favourite pre-workout

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BCAA's

BCAA's are vital for functions throughout your body, including protein synthesis, tissue repair, and nutrient absorption. Some may also help prevent muscle loss, support recovery after surgery, and improve mood, sleep, and athletic performance

Consuming branch chain amino pre/during or post workout have been shown to decrease muscle damage, which may help reduce the length and severity of DOMS.

BCAAs may be useful in decreasing exercise-induced fatigue, but they are unlikely to improve exercise performance.

BCAAs can help prevent muscle wasting or breakdown. Therefore, it’s important that the BCAAs and other essential amino acids are replaced during times of muscle wasting to halt it or to slow its progression.

Our recommended favourite is:

P2P Aminos which have a great blend of BCAAs, creatine, carbohydrates and electrolytes, a perfect combination for your training days

Best consumed per or post workout dependant on your specific goals or workout you're participating in