Tuesday 161206

8 Rounds:
Row 500m @ 2k pace
Rest 3 minutes

Pre-WOD skill work = Free standing handstand holds

Post splits to BTWB

Kellie brought a friend this past Saturday, on December 17th, you should all bring a friend

Kellie brought a friend this past Saturday, on December 17th, you should all bring a friend

There are a ton of supplements available on the market and many of us use them either pre or post workout.  For those of you that are new to CrossFit or not that familiar with supplements, I thought I’d highlight a few of the more common ones you’ll see in Verve members bags or shakers.  Progenex recently posted a blog with some information about certain supplements and the benefits that have been found in studies conducted.  Check out the full read HERE.

Creatine

Creatine is a substance naturally produced in your body. It can also be obtained from consuming meat and/or through supplementation. Creatine plays a vital role in providing energy to your cells (particularly your muscles) by fueling the creation of ATP.

Because of the important role creatine plays in fueling the production of ATP, individuals with higher creatine concentrations in their body tend to exhibit greater strength, bursts of speed, greater muscle mass, and increased protein synthesis (muscle building and repair).

Knowing the above, it’s easy to understand why creatine has become one of the most popular sports supplements on the market, as well as the most researched. In fact, studies on creatine have consistently demonstrated its ability to:

Increase muscular strength, power and body mass (Okudan, 2005), (Earnest, 1995), (Volek, 1999)
Reduce muscle fatigue in anaerobic exercise (Hoffman, 2005)
Enhance protein synthesis (Ingwall, 1974)

Google any of the above studies for the findings.

BCAA’s

Leucine, isoleucine and valine are branch chain amino acids that are crucial for muscle growth, repair and recovery. But that is not all, leucine, isoleucine and valine are the primary amino acids oxidized during intense exercise
(Blomstrand, 2006). That is why it is extremely helpful to supplement with BCAA’s prior to working out. Supplementing with BCAA’s pre-workout supplies your muscles with high octane fuel during your workout, as well as increases protein synthesis, decreases catabolization (muscle breakdown) and enhances recovery (Candeloro, 1995), (Shimomura, 2004), (Matsumoto, 2007) post-workout. That is why you’ll find BCAA’s in pretty much any decent pre and post-workout product.

Beta-Alanine

Beta-alanine is a non-essential amino acid that can increase the level of carnosine in the muscle. As a precursor to carnosine, beta-alanine joins with the amino acid histidine through a peptide bond to form carnosine in the muscle. Muscle carnosine is the major buffering agent, or neutralizer, of hydronium ions that lead to muscle fatigue and failure.

The benefits of beta-alanine have been researched in several different studies with remarkable results. Beta-alanine can:

Increase muscle carnosine for prolonged periods (Baguet, 2009)
Increase muscle buffering capacity (Derave, 2007)
Decrease acidosis (Stout, 2006)
Improve endurance (Van Thienen, 2009)
Delay fatigue (Derave, 2007)
Increase strength (Hill, 2007) (Hoffman, 2006)
Speed recovery from intense exercise (Stout, 2006)

One caveat about Beta-Alanine.  It personally makes me feel tingly if I take too high of a dose so as with any supplement start with a low dose to check your tolerance.  

There are many other supplements covered in the blog post by Progenex so give the full blog a read and feel free to Google the studies mentioned above for the findings.

 

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