Supplements for Crossfit
Discover our nutritional tips to help you be at the best level
The Fundamental Supplements
Multivitamins: Taking a multivitamin supplement every day helps to prevent deficiencies and protect immune cells against the aggression of free radicals that proliferate during physical effort.
A Crossfit athlete particularly needs vitamins to promote good muscle recovery following training. In addition, a good supply of vitamins limits the occurrence of night cramps (1-2).
Omega 3 : Crossfit is an activity that is beneficial to general health but puts the cardiovascular system under severe strain. Daily intake of omega 3s improves blood flow and helps to lower blood pressure (4). They also reduce the effects of muscle soreness and improve recovery (5,6).
BCAA 4.1.1 : Intense Crossfit training causes amino acid losses. In this context, BCAA supplementation promotes muscle recovery (thanks to improved protein synthesis). With a minimum dose of 5 g of BCAAs taken before training, the level of muscle soreness decreases and it fades more quickly (7).
Collagen Type 1 : Collagen supplementation is very important for athletes who train regularly. Indeed, collagen allows better lubrication of the tendons (8) and better prevention of injuries linked to intense and frequent efforts (acute aches, tendon pains, knee problems).
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Supplements for Training
Cluster Dextrin : the cluster dextrin is a carbohydrate particularly suited to pre and intra training. It provides the body with energy that can be rapidly used by the muscles thanks to its optimal absorption and assimilation. In addition, this carbohydrate has the great advantage of being easily digested and not weighing down the stomach (12).
ZMP : an intense Crossfit session also puts the nervous system to a severe test. The nervous system regenerates itself at night during sleep. However, most athletes do not sleep well because of the nervous tension caused by training, so we recommend supplementing with zinc and magnesium.
In this context, we recommend supplementing with zinc and magnesium, because these minerals in the form of pidolates have a relaxing effect. This allows the athlete to have a better muscular and nervous relaxation (13). ZMP is a supplement that combines magnesium and zinc pidolates to improve nerve and neuronal recovery.
Mix Focus :Mix Focus contains green caffeine and citicoline. This mix is recommended to maintain a good concentration during a Crossfit session. The focus mix also contains astaxanthin. This very powerful anti-oxidant promotes endurance performance through improved lipid metabolism, which leads to an increase in aerobic performance (14).
The focus mix makes it possible to feel the effort less during training thanks to the caffeine (15). In addition, the citicoline in mix focus enables the same level of muscle strength to be maintained during the session. In fact, citicoline is a precursor to acetylcholine, a neurotransmitter that is very important for the muscles and the brain because it controls the force of contraction. Intense training depletes the stocks of acetylcholine, causing a progressive loss of muscle strength.
Diet Protein Blend : A demanding discipline such as Crossfit requires an adapted protein supplementation. This is because it helps to develop the body and to promote sporting progress. Protein supplementation after the session stimulates protein synthesis for better muscle repair, while facilitating the resynthesis of muscle glycogen (1).
Diet Blend is a mixture specially designed to optimise dryness and recovery after training. It contains a high and really effective dosage of L-Carnitine to maximise fat oxidation during the session and afterwards. The Taurine and Glutamine in the blend reinforce the effectiveness of the Carnitine. Enriched with fibre, Diet Blend provides energy while acting as an appetite suppressant.
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OUR SCIENTIFIC REFERENCES
1) Gauche E. Vitamin and mineral supplementation and neuromuscular recovery after a running race. MedSci Sports Exerc. 2006 Dec;38(12):2110-7.
(2) Chan-P. Randomised, double-blind, placebo-controlled study of the safety and efficacy of vitamin B complex in the treatment of nocturnal leg cramps in elderly patients with hypertension. J Clin Pharmacol. 1998. 38: p. 1151.
(3) Kara, E. ; Ozal, M. ; Gunay, M. ;Kilic, M. ; Baltaci, A.K. ; Mogulkoc, R. Effects of exercise and Zinc supplementation on cytokine release in young wrestlers. Biol Trace Elem Res2011, 143, 1435-1440, doi :10.1007/s12011-011-9005-1.
(4) Buckley JD. DHA-rich Fish oil lowers heart rate during sub maximal exercise in elite Australian rules footballers. J Sci Med Sport. 2009 Jul;12(4):503-7.
(5) Tartibian B. Omega-3 Fatty Acids Supplementation Attenuates Inflammatory markers After Eccentric Exercise in Untrained Men. Clinical Journal of Sport Medicine 2011 21(2) p: 131-137
(6) Poprzecki S. Modification of blood antioxidant status and lipid profile in response to high-intensity endurance exercise afterlow doses of omega-3 polyunsaturated fatty acids supplementation in healthy volunteers. Int JFood Sci Nutr. 2009;60 Suppl 2:67-79.
(7) Takashige K. Effect Of A Branched-chain Amino Acids Supplementation On Muscle Soreness During Intensive Training Program. Medicine & Science in Sports &Exercise 2005 37(5) Supplement May p S43.
(8) OesserS. Oral Administration of 14C Labelled Gelatin Hydrolysate Leads to an Accumulation of Radioactivity in Cartilage of Mice (C57/BL). J. Nutr. October1, 1999 vol. 129 no. 10 1891-1895
(9) Nutrition considerations for open-water swimming March 2014 . International Journal of Sport Nutrition and Exercise Metabolism 24(4). Gregory Shaw , Anu Koivisto, David Gerrard, Louise M Burke
(10) Kirwan JP. Effects of moderate and high glycemic index meals on metabolism and exercise performance. Metabolism. 2001 Jul;50(7):849-55.
(11) Kirwan JP. A moderate glycemic meal before endurance exercise can enhance performance. J Appl Physiol. 1998 Jan;84(1):53-9.
(12) Is it Necessary to Ingest Carbohydrates and Fluids During 10 km Open Water Swimming in Top-Level Competitions? G Olcina International Journal of Sport Nutrition and Exercise Metabolism December 2019.
(13) Teste JF.[Psychopharmacological properties of three magnesium salts: pidolate, lactateand aspartate]. Ann Pharm Fr. 1995;53(4):176-83.
(14) Nitta T et al., Effects of astaxanthin on accommodation and asthenopia –Dose finding study in healthy volunteers. J Clin Therap Med. 2005;21(5):534-56.4.
(15) Effects Of Caffeine On Physiological Responses To Exercise And Time-trial Performance: Influence OfCYP1A2 Genotype.Glaister, Mark Medicine & Science in Sports & Exercise: July 2020 -Volume 52 - Issue 7S - p 4
(16) Accelerating Recovery from Exercise-Induced Muscle Injuries in Triathletes: Considerations for Olympic Distance Races. Thilo Hotfiel Sports 2019 , 7 (6), 143;