January 8, 2018

JFW’s guide to CrossFit Supplements

I don’t know if you guys are aware of this but I am old AF. Everyone keeps telling me that you are only as old as you feel which sucks cause most days I feel 60.  I’m gonna start telling people I’m 60 cause I’d look GREAT for my age....

The problem with aging is that you don’t recover at the same speed you did when you were in your 20’s or 30’s. In my 20’s I could eat a dozen pizzas and drink a six pack and not gain an ounce. Now I just smell pizza and my pants unbutton themselves. That actually happens in a lot of circumstances but I digress... The intense training of CrossFit coupled with getting older has forced me to be more deliberate and focused on my nutrition especially the supplements that I take to speed or assist recovery. I was talking to someone at the gym the other day who asked what I take so I thought I would share it here with a few disclaimers...

1. This works for me and by no means is guaranteed to work for you. You gotta figure that sh*t out for  yourself. 
2. I’m not paid or endorsed by anyone to do this (shocking I know) so I won’t be sharing the name brands but if you really wanna know, message me on my Instagram or Facebook page. 
3. Nothing on this list can replace or fix a bad diet so don’t order Papa John’s tonight and think you can pop some pills to fix it. That does sound awesome though...

With that said, here we go:

Fish Oil - I take this 2x a day and if I was forced to pick one thing to take it would be this. I find that it not only speeds recovery but also helps with pain relief similar to pain meds. They are a little bit of a pain because the pills are big and it’s 4 a day unless I’m in pain and then I take as needed. From a cost standpoint they are super affordable. I found a brand that has no “fishy taste” and doesn’t give me burps. That’s a thing and it’s gross. Trust me.

Vitamin D, C, & Multi-vitamin - I take this to support my immune system and to supplement what I am likely missing in my diet. I beat myself down at the gym pretty good so I feel like my immune system is always in overdrive. I’m basically just trying to give it an advantage. I need all the advantages I can get...

Magnesium - I take this for better sleep which is vital to recovery. It works like a champ but makes you have crazy dreams. Last night I had a dream that I was Little Bo Peep being chased by a banana. I’m sure there is nothing going on in my subconscious at all...

Creatine - Let me dispel some rumors. This will not give you “Roid Rage” and will not make you “Swole”. It will make your muscles retain water, repair faster, and help you build strength. It will also make you heavier on the scale for those of you that care. It really tends to only affect skeletal muscle (arms, legs, shoulders, back) so it’s not like a bloat. Think of it more like a pump. I am about five pounds heavier on Creatine but my clothes fit exactly the same. It does however, make my biceps bigger when I lift and I tend to say “Brah” more often...

BCAAs, Beta-alanine & Glutamine - I get these in a pre and post workout drinks.These help with workout intensity, endurance, repair/reduce muscle soreness, and helps with protein synthesis. I’m no scientist but my experience here is that it helps get me ramped up for a WOD and I feel less sore when I take them. It also makes my skin tingly. I dig tingly. I’m a weirdo...

Protein powder - I vary between Whey and Vegan. No real reason why I mix them up. I just go on taste and protein volume. People get weird when I tell them I take vegan protein powder like it will make you vote for Bernie Sanders and drive a Prius. It’s totally not true. Here’s a fun fact though. If you mix mass gain whey protein powder with creatine and Red Bull it will make you build a wall while making America great again and riding a bald eagle. True story...

I hope this helps a few of you have an idea of what supplementation looks like and how it can help you. If you have questions or want more specifics shoot me a message...

JFW









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