The Supplements We Carry and Why We Carry Them
Continuing from Part I, there are five more supplements we recommend taking if you are looking to improve your overall quality of life, fitness, or just maintain your health in general.
6. Zinc- zinc is a mineral that is directly involved in cell division throughout every tissue in the body. It’s main purpose is to regulate hormones in both males and females promoting normal testosterone and estrogen functions. Those who eat a predominantly vegetarian diet tend to be zinc deficient and so are those taking certain medications. The main benefits are increased overall energy, reproductive health and fertility, immune function, cardiovascular health, and mood improvement. Recommended dosage 50mg-150mg per day depending on zinc levels.
7. Branched Chained Amino Acids (BCAA’s)- made up of three of the essential amino acids leucine, isoleucine, and valine. These aminos cannot be produced by the body alone and need to be consumed through food or supplementation. Taken pre/during/and post workout through supplementation is shown to be the most beneficial way to ingest them as they release into the bloodstream faster at those times. The main benefits include quicker recovery after workouts, more energy during workouts and a decrease in muscle soreness. Better body composition and increased strength and endurance are also benefits of supplementing with BCAA’s. Recommended dosage 6+grams with a 4-1-1 ratio Leucine-isoleucine-valine pre/during/post wod. (I personally enjoy sipping on them during training.)
8. Taurine- an amino acid that is responsible for facilitating the production of the neurotransmitter GABA which in turn promotes relaxation, mental clarity, reduction in stress and cortisol regulation. Most of us are constantly stressed out either at home, at work and sometimes even in the gym (good stress). Taurine is very good for those who have trouble winding down especially after working out after 5pm. Taken after a workout it will help keep cortisol levels at bay leaving you with a euphoric relaxed state. Other main benefits include better body composition and improved sleep. Recommended dosage: 1g-4g.
9. Multivitamin– a very good way to get your daily dose of the vitamins your body needs that it is most likely not getting. Due to the fact that the nutritional value in the foods we consume today is gradually decreasing it is imperative that we get a little help from supplementation. Benefits of multivitamins include increased energy, increased immune system, better body composition, toxin facilitation,, better sleep, increased strength, cardiovascular health, and recovery. Recommend dosage: 1-2 servings per day.
10. Pre-workout- a great supplement to increase energy immediately before a workout session. Do you ever leave work and immediately want to go home and sit on the couch for the rest of the night? Pre-workout powder is a quick and very effective way to increase strength, alertness, mood, energy, and endurance before, during, and after a workout. Pre-workouts are primarily made of caffeine, vasodilator (opens up the blood vessels for the “pump” feeling) B vitamins, and other energy providing nutrients. Pre-workouts are not intended to be taken any other time other than before a workout. It can be used as a “pick me up” but it is definitely not recommended. Recommended dosage: 1/2 of a serving pre-wod to assess tolerance, 1 serving after tolerance has been tested.
*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.