CrossFit training is demanding on the body’s energetic and recovery systems. Therefore, optimising your nutrition, by means of whole foods and select supplements, will reap you awesome rewards. The great news is that there are plenty of products in the ViGO range to cater for crossfitters. Some items should form the cornerstone of your supplementation (Your “Base Stack”). Others are optional and can be included depending on your training. We look at the supplements that should be part of your “Base Stack” in this article. We present you two versions: an infographic-based short version. If you want more details we invite you to read the long version of the article below.
Short Version (Infographic)
BASE SUPPLEMENT 1: ViGO PROTEIN
ViGO Protein is a high-quality whey protein supplement that has been formulated with a strong focus on active ingredient, that is WPC80 whey protein concentrate.
It is thus an ideal source of supplemental protein to help you obtain protein in your diet. It goes without saying that you also need to get whole food proteins.
Supplementation with ViGO Protein is recommended for two reasons:
Reason A: To assist in meeting daily protein needs.
The daily recommended intake for CrossFit is about 1.8-2.0g Protein/ kg bodyweight/ day.
A 80kg athlete would require about 144-180g of protein per day, split evenly over 6 intakes of 25-30g high quality protein each.
We recommend 2 shakes per day to assist daily protein nutrition and the remaining 4 intakes from solid meals.
Of course, you can use ViGO Protein in many whole food recipes (pancakes, DIY protein bars, etc.)
Reason B: To assist post workout recovery.
The provision of protein immediately post-workout, along with carbs, to promote recovery is beneficial for sports where fast recovery is desired. CrossFit is one of them because you need to be back to the box the next day and use the same muscles.
Consuming a fast-digesting complete protein like ViGO Protein shifts you into a building up (anabolic) state by stimulating protein synthesis.
ViGO Protein is a powerful stimulator of protein synthesis given its content of Leucine. Leucine is an amino acid that initiates this entire process. ViGO Protein also contains a full spectrum of the essential amino acid building blocks of muscle.
When to use ViGO Protein?
We highly recommend taking a serving immediately after your training to promote recovery. In case you’re wondering whether solid food protein can do the job. Most certainly it can! However, a shake present key benefits:
- Highly convenient and portable: you can make a shake anywhere.
- In liquid form, the absorption rate of proteins may be slightly quicker, and it is definitely easier to drink your nutrients immediately after training.
- Whey protein digests more rapidly than whole food proteins, which provides amino acids to kick-start the recovery process.
You can use a shake can be used at other times of the day, like after waking up or between meals as part of your daily protein intake.
Keep in mind that you can also boost the protein content of many recipes with ViGO Protein (smoothies, cereals, pancakes, yogurt, and no-bake protein bars, etc.). Please see our product page and blog for cool ideas.
If you are vegan: if you are vegan of course you can’t consume dairy proteins. Don’t worry. We got high quality pea protein isolate based on Nutralys (France) in our lab. Please drop us a line at firstname.lastname@example.org
BASE SUPPLEMENT 2: ELEMENTS CREATINE
Creatine monohydrate, the world’s most research supplement, is a key supplement for any crossfitter.
In a nutshell, it increases the stores of creatine phosphate (CP) in muscle. Creatine phosphate generate the energy for muscular contractions that are high intensity.
Creatine supplementation can also increase the hydration of muscle cells that can accelerate the rate of protein synthesis. Simply put, a well-hydrated muscle is a happy muscle!
Creatine monohydrate is a proven supplement. The European Food Safety Authority (EFSA) substantiates the claim that creatine monohydrate intake at at least 3g/ day “increases physical performance during short-term, high-intensity, repeated exercise bouts”.
The EFSA acts like an overseer of food and supplement ingredients. They are the European equivalent of the Food and Drug Administration of the USA. They mean business.
Normally the EFSA does not allow supplement companies to make claims about their supplement ingredients. However, for creatine, as with a lot of ingredients in ViGO, they made an exception after evaluating creatine’s scientific data.
Why we are telling you all this is to show you that Creatine is not only safe but effective. To receive an EFSA endorsement is no easy task for any ingredient!
If you are vegan: Creatine works like a bomb in vegans. This is because vegans typically have low creatine phosphate levels in their muscles. This is due to the low intake of foods that provide creatine, like red meat. Creatine is one of the most highly recommended supplements for vegans that are after physical performance. Creatine is made from non-animal sources by organic synthesis. So there is nothing to worry about regarding the origin.
How to use Creatine?
Take 5g per day mixed in water, ideally after a meal.
You can also sort of jumpstart your results by doing a “loading phase”: for the first 5 days you take 20g per day in 4 doses of 5g, split throughout the day.
Thereafter, take 5g/ day, ideally after a meal.
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