4 Supplements for improved CrossFit performance
Anybody doing CrossFit put their bodies under an enormous amount of physical and mental strain. From rigorous exercise, heavy lifting, and intense cardio CrossFitters do what most “normal” people don’t do or ever want to do. If you are a CrossFit athlete trying to break your personal best and not the bank you should be looking into below four supplements.
What is it?
L-carnitine is a very popular amino acid used mostly for aiding fat loss. Not everyone in the industry is aware of it, but a plethora of studies points to L-Carnitine to be one of the most effective endurance supplements available.
How does L-Carnitine work?
- L-carnitine can help maximise red blood cells and their oxygen-carrying capacity (hematopoiesis)
- Help boost ATP (Muscle Energy) with additional calorie expenditure
- Can help decrease Ammonia detoxification
How to Take L-Carnitine
L-carnitine usually comes in pill/capsule form, but it’s also sometimes available in powder form. Simply follow the dosage instructions found on the product packaging.
"Help boost ATP (Muscle Energy) with additional calorie expenditure"
L-Carnitine Side Effects
L-Carnitine is considered a safe supplement to use for the general public, most people won’t notice any side effects It’s best to take the recommended dosage.
2. Beta Alanine
What is it?
Beta-alanine is a modified version of the amino acid alanine. It’s primarily used in the fitness industry because it can help to improve endurance, allowing for harder and longer workouts and faster recovery. Beta Alanine is commonly used in pre-workout supplement blends and usually one of the main ingredients.
How does Beta-Alanine work?
Beta-Alanine work primarily by buffering lactic acid build up in muscles during strenuous exercise. The longer you can keep lactic acid at bay the more muscle endurance performance you will have.
How to Take Beta Alanine
Beta-alanine is typically in powder form (mixed into drinks) or capsule/pill form. The typical dose of beta-alanine is between 2 and 5 grams per day.
The longer you can keep lactic acid at bay the more muscle endurance performance you will have
Beta Alanine Side effects
The most common side effect of Beta Alanine is a tingling feeling in the body or under the skin, this is normal and usually start around 10 minutes after consumption.
3. Citrulline Malate 2:1
What is it?
L-Citrulline is used as a sports performance and cardiovascular health supplement. L-Citrulline supplementation results in reduced fatigue and improved endurance.
How does Citrulline Malate work?
By accelerating ammonia clearance, supplemental citrulline postpones the inevitable decrease in muscle pH that happens during intense exertion. As pH drops, the muscle becomes more acidic, and fatigue rapidly sets in.
A 2010 study by Spanish researchers looked at how this process affected the results male strength athletes were able to achieve in bench press workouts. The subjects who were taking citrulline malate squeezed out 50% more repetitions when working to the point of muscular failure than subjects taking a placebo.
How to take Citrulline Malate
Citrulline Malate is best taken around an hour before working out at doses between 4-8grams.
subjects who were taking citrulline malate squeezed out 50% more repetitions
Citrulline Malate side effects
Citrulline Malate is considered a safe supplement and minimal if any side effects have been noted at recommended dosages.
What are BCAAs?
BCAAs are short for branched chain amino acids. BCAAs consists of leucine, isoleucine, and valine. BCAAs are extremely popular for their role in protein synthesis, and ability to improve recovery times.
How does BCAAs work?
BCAAs works by helping your body rebuild muscle tissue that gets damaged during workouts and training. BCAAs and specifically L-Leucine is key in protein synthesis as it signals the Mtor process which starts protein synthesis.
How to Take BCAAs
BCAAs are unique in that they are beneficial throughout the workout process.
Dosage varies depending on the product, but you’ll typically see a range of 2-6g per serving. BCAAs are typically found in powdered form, which must be mixed into a liquid.
L-Leucine is key in protein synthesis as it signals the Mtor process which starts protein synthesis
BCAAs Side effects
BCAAs are considered safe with limited side effects if any reported. Always follow label recommendations.