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Hey everyone! So we get some questions pretty often about supplements. People want to know what supplements they should be taking, when, and how much of each should they be taking. The purpose of this post is to try and shed some light on these questions, and help give you all a better understanding of what you should be taking and what you can save some money on.

The first thing I want to talk about is making sure you are getting the best quality supplements. After all this is something that you are going to be putting into your body everyday, sometimes multiple times a day. Don't just buy based on price and fancy ads. Do some research on the companies that you buy from make sure they are a reputable company. If you you are unsure about a product talk to one of our coaches, they can point you in the right direction and make sure you are getting what you are getting a quality product for the best price.

Ok so now that we have found a good company to purchase from what are the top supplements that we should be taking? There are literally thousands of different supplements on the market, and if you walk into a supplement store they are going to try and convince you that you need to be taking most of them! We have put together a list of the supplements that we feel that we should all be taking.

Omega 3 Fatty Acids. Here are some tips to make sure you are getting high quality fish oil. Make sure that the company uses fish from cold waters vs. fish from warm water. Warm water fish contain more impurities. You can find impurities on the label measured in parts per Billion not parts per Million. Once you have found a quality fish oil the list of benefits of taking fish oil is pretty awesome! Here are a few. Improved cardiovascular health and function, brain function, improved lipid profiles, and antiinflammatory properties. Most athletes should be taking between 3,000 to 6,000mg of fish oil per day. Typically this would be spread out over 2-3 servings per day.


Magnesium. Studies have shown that as much as 85% of Americans are deficient in magnesium so this makes it one of the top recommended supplements. Magnesium is important to athletes because it regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells) which must be bound to a magnesium ion in order to be biologically active. Recommendations are anywhere from 600 to 2000mg. Sedentary people would be on the low end and overtrained athletes would be on the high end of this range.


Protein. This one is a must especially for an athlete. Proteins are comprised of Amino Acids, and Amino Acids are the builders of all tissue in the body including muscle tissue. One of the great things about protein is that it is relatively easy to get the recommended amounts from whole foods such as chicken, fish, beef, eggs, and soy. Most recommendations for protein is anywhere from .8 to 2g per pound of body weight. As for supplementation of protein we suggest a powder supplement post workout. After a workout we are looking to jumpstart the recovery process as quick as possible. Whey protein is going to be your best option here for a fast digestion rate. Another added benefit of post workout supplementation is the reduction of stress hormones such as cortisol, which has a huge affect on belly fat. 20-30g of whey protein post workout has tremendous benefits, but we suggest whole foods for the rest of the day.


Vitamin D. Most of us living in Ohio are vitamin d deficient due to lack of excellent sun exposure year round. When your skin is exposed to the sun's ultraviolet B rays Cholecalciferol aka Vitamin D3 is synthesized. The body can synthesize 8,000-12,000iu of vitamin d3 in just minutes when your body is fully exposed to excellent sun light, and by excellent sun light we are talking about near the equator! So like I said living in Ohio we need to supplement! Vitamin D is aids in every metabolic function in your body. You can find out what your vitamin d numbers are by requesting blood test measure from your physician. Most insurance companies will also cover this.

Here are some notable mentions that were just outside our top 4: B Vitamins (this one is number 5), Creatine, Vitamin C. As always we also suggest that you consult with your physician before taking any supplements.

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We teach CrossFit, and we do it at the highest level! While we are constantly looking to add various program options for our members, CrossFit is and will always be our specialty! From the day we opened the doors here at CrossFit 740 our goal has always been to help build our hometown into a community of healthy, awesome people by way of health and fitness. Lets face it most of us aren't here to set any records or go to the olympics. Most of us are just looking to lose some weight, gain some muscle, gain strength, gain endurance, lower blood sugar levels, lower blood pressure and so on. What I am trying to say here is the one goal that all of us have in common is that we want to live a long, healthy life, and be able to do as many fun ac...

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