So what should take? is the question we get everyday on supplements. Here is the down and dirty... Basic supplements for CrossFitters (newbies or experienced) The Core 4 1. EFAs (fish oil) 4-10 grams per day - divided up with each meal 2. Vitamin D3 - 30,000iu on Monday / Friday 3. Chelated Magnesium - 200mg-1000mg per day (dinner / bedtime) 4. Chelated Zinc - 100-200mg Vitamin C - 2grams PWO / 2grams at bedtime Beta Alanine - 6-9 grams per day divided up over 3 t.i.d. Whey Protein - to insure you get 1-1.5 grams per lbs of BW L-tyrosine - 1 gram Pre-workout Relora - 250-500mg afternoon and PM RestoRem (Poliquin product) 2 caps at bedtime Aside from the Beta Alanine, everything listed above is for promoting good health, sleep, and recovery. CrossFitters are not the only ones these benefit... whether you are a runner, yogi, bodybuilder, or just an average Joe, improved health and sleep is always a good thing. Beta Alanine buffers hydrogen, a product of lactate training. Since the typical CrossFitter trains most often in the LT, Beta Alanine is more specific to CF and other short to mid duration work. -t.
Posted on: Tue, 11 Mar 2014 13:52:56 +0000
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