Supplementation Guide

Supplements can help us increase performance, fat loss, and muscle growth! They help make meeting our nutritional needs a little easier and can be the difference between a good workout and a great one! Below, we have created a summary of what each category of supplement does and how they fit into your fat-burning or mass gaining goals! We have only included supplements that are backed by science and will deliver the most bang for your buck.

Fat-burning

Caffeine/ fat-burners/ pre-workout – Caffeine is the active ingredient in coffee, certain teas, pre-workouts, and fat burners. This stimulant will aid you in fat loss through increased energy, appetite suppression, and a brief boost in metabolism. 200-400mg is an acceptable dose before your workouts. Stay on the lower end of that range if your workouts call for a high heart rate!

Protein Powder – Protein plays an extremely important role in recovery and metabolism. Adding in a protein shake post-workout will help you recover from your workouts faster while fighting off hunger when dieting. Protein has been shown to keep you feeling full longer and preserve muscle mass! You’ll want to use whey protein for your morning shakes and/or pre/post-workout. Then a casein protein for right before bed!

Multi-vitamin – When dieting, you will usually eat less food which equals fewer nutrients. Any small deficiency can slow down progress. Don’t let that happen and take a daily multi-vitamin!

BCAA – When you want to enhance recovery and fight off hunger without calories, BCAAs are a great choice. Add a couple of scoops to your water and sip on it throughout the day to make sure your body is fully-stocked with all the key amino acids it needs to repair muscles. If you’re an FCF member Regen by RSP takes BCAA’s to another by adding in a coconut water and electrolyte complex to keep you hydrated and performing your best. No stimulants so you can take it at any time!

Fish oil – No matter what the goal is adding a high-quality fish oil is a great choice to help you feel and perform yourself. Benefits of adding fish oil to your supplement stack include: reduced joint pain, decrease in inflammation, and decrease triglycerides. You’ll want 3,000mg a day.

Mass-building

Creatine Monohydrate – A staple in any mass/strength gaining supplement stack. Creatine plays a huge role in providing quick energy for explosive and strength movements. The ability to lift longer and heavier will increase your strength and muscle mass. Dose: 5g a day with no need to cycle off.

Protein Powder – Protein plays an extremely important role in recovery. When we work out we are destroying muscle tissue. Numerous studies have shown the benefit of a protein shake post-workout to kick start the recovery process. Allowing a muscle to recover quickly from your workouts will allow you to grow muscle faster and increase strength adaptations. If you’re a FCF member, the protein products in the “mass-building” zone have extra carbs, calories, and/or creatine. You’ll want to use whey protein for your morning shakes and/or pre/post-workout. Then a casein protein for right before bed!

Biovite (multi-vitamin) – If you want to gain strength and mass then you need to make sure all your nutrients are taken care of. Any small deficiency can slow down progress. Don’t let that happen and take a daily multi-vitamin.

BCAA – BCAA’s are the perfect-anytime recovery supplement. Add a couple of scoops to your water and sip on it throughout the day to make sure your body is fully-stocked with all the key amino acids it needs to repair muscles. If you’re an FCF member, Regen by RSP takes BCAA’s to another by adding in a coconut water and electrolyte complex to keep you hydrated and performing your best.

Progenex Haute Cakes / G-Butter / Protein bars – Want to get stronger or build muscle? Well, you need more calories in your diet. The food items don’t only help you add calories but also taste amazing! They’re an easy and convenient option when you’re short on time and need food!

Summary

In conclusion, supplements are a tool we can use to aid us in achieving our goals once your nutrition is in check. If there is one takeaway from this is that supplements, are just that, supplemental to your diet. Once your diet is in check, then you can feel free to add some of the products we mentioned above! If you’d like to learn more about supplements or how they can fit into your diet reach us at nutrition@freakincrossfit.com or @freakinnutrition on Instagram! If you’d like to learn more about what proper nutrition and diet is contact us and we can set you up!

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