The Supplements We Carry and Why We Carry Them
As many of you already know, we at Balcones CrossFit are all about making every one of your lives a little better each day. Although we only see most of you about an hour a day we still make an effort to ensure you are doing the right things that are not being monitored outside of the gym. One of the biggest factors we as coaches cannot control is what you put into your bodies before, during, or after coming to the gym. Nutrition is the most important aspect in our daily lives and has a huge effect on not only what you see in the mirror but how you feel when you wake up, work, exercise, play with your children and sleep. A foundation of lean meats, vegetables, fruits, nuts, seeds, little starch and no sugar will work wonders for your body. Some of you do an excellent job of feeding your bodies this way while others, well, not so much. We, as your nutritional advisors, understand that some of the circumstances that occur in our lives are out of our control. That being said, a good amount of the foods we ingest do not necessarily contain the nutrients our bodies need to stay functioning at an optimal level. For this very reason supplements are brought into the picture. The following supplements have been proven to be effective across a wide range of populations/studies and are essential for your well being.
Whey Protein– a high quality protein containing all the essential amino acids and a large number of non-essential ones as well. It is easily digestible and quickly absorbed by the gut making it a very viable source of recovery immediately post training. Other key points include: appetite suppressant, insulin sensitivity improvement, body fat reduction, muscle building, antioxidant booster, oxidative stress relief, lower blood pressure, and stronger bones. 17-30 grams should be taken within 30-45 minutes after a workout or as a portion of a snack.
Probiotics– are healthy bacteria that live in the intestines. Unless you are eating fermented foods you are probably deficient in healthy probiotics. They have been shown to improve gastrointestinal health, prevent allergies and liver disease, and decrease inflammation. They have also been shown to detoxify the body of heavy metals, free radicals, and dangerous bacteria. By increasing the body’s antioxidant system, probiotics lead to better blood sugar management which leads to a better body composition.
Fish oil– one of the best anti-inflammatory supplements out there. Fish oil aids in fat loss by increasing the insulin sensitivity in your body, increases protein synthesis, preserves muscle mass, lowers cortisol, relieves mental stress, helps lower triglycerides, improves the immune system, increases joint function, digestion, bone health, increases testosterone, improves endurance and revitalizes skin and hair. Recommended dosage 1-5 grams per day.
Vitamin D– One of the top supplements you should be taking. It plays a key role in achieving optimal body composition, aids in muscle contraction and relaxation, increases fat burning and reproductive hormones, and improves the immune system. It also aids in the absorption of calcium in the body. Unless you are getting 20-30 minutes of direct sunlight daily, chances are you are deficient. 3,000-5,000 IU is recommended daily.
Magnesium– a mineral that is crucial for normal body function. Benefits include: better sleep, improved brain function, decreased depression, raises testosterone, builds muscle, decreases inflammation, helps build stronger bones, increases insulin sensitivity. 2-4 grams before bed should rock you right to sleep.
Part II will be released this time next week which will include a handful of other beneficial supplements. An extensive article from a trusted source will be posted daily for each of these supplements with a more in depth look into their benefits.
*These supplements can be found at Balcones CrossFit. We as coaches consume all of these supplements as we believe them to be highly beneficial to our overall well being.