Supplements for Fitness: What Do You Need?
The world of supplements is confusing at the best of times, but even more so if your main goal is to improve your fitness, and not necessarily get bigger. We believe in simplicity - keeping the number of supplements you take to a minimum, according to your goals. That's why we stock a relatively small range of supplements in our online shop. So expensive fat burners are out, but what's in? Here are four supplements you should consider taking if fitness is your goal:
Protein
Protein is the most well-known and well-understood supplement on the market, and with good reason. It isn't just for people looking to pile on the muscle, or get shredded - it plays an essential role in your post-WOD recovery, too. Whenever you train, you end up with a small amount of muscle damage in the form of micro-tears. Protein helps repair this muscle damage, which makes you stronger, faster and fitter.
To maximise the benefits, you should be consuming some protein as soon as possible after you workout. This can be in the form of whole foods, but a post-WOD protein shake is probably more appetising and convenient. Can you imagine devouring a plate of chicken after hitting Fran?
We could spend all day talking about protein. There's a huge body of research dedicated to the subject; you can easily get lost in the various theories and recommendations. The bottom line is this: if you're training regularly, a post-WOD protein boost is necessary to help you avoid injury and reduce the risk of overtraining.
What We Recommend:
We stock two post-WOD protein supplements in our online shop:
These protein supplements are very different products, but both of them have been designed with the functional fitness athlete in mind, focusing on the ingredients you need to recover post-WOD.
Fish Oils
Omega-3 plays an important role in many of your body's functions - especially those relating to recovery from exercise. Taking high quality fish oil supplement will speed up your recovery by reducing acute inflammation caused by intense exercise. Not only does this ensure you'll be recovered in time for your next session, but it's also been found to reduce DOMS.
Whilst this is the most compelling benefit if your goal is to improve your fitness, research has also linked fish oils to:
- Positive changes in body composition (both fat loss and muscle gain),
- Improved cardiovascular health,
- Strong bones,
- A healthy immune system,
- Increased protein synthesis,
- Improved brain function.
Omega-3 is an essential fatty acid, as it can't be produced by the body. This means you need to make sure you're getting enough from your diet - either from your food or supplementation. As the typical western diet is severely lacking in omega-3, it makes sense to introduce a high quality supplement.
What We Recommend:
PurePharma's O3 has been developed with the functional fitness athlete in mind. It's IFOS-certified, which means it's been tested by a third party to ensure the quantity of active ingredients (EPA and DHA) match the label claims, and that contaminants and heavy metals are kept to a minimum.
ZMAs
Research suggests many athletes are deficient in zinc and magnesium. You should consider introducing a supplement to replenish these vital minerals, which have been found to improve recovery from exercise in a variety of ways.
Zinc has been linked consistently with increased protein synthesis, which is essential to repair muscle damage caused by exercise. It also supports the immune system, which can be compromised if you're regularly pushing your body to the limits during training.
It's thought that magnesium could play a vital role in as many as 300 chemical reactions happening inside your body. In particular, it has been found to improve cardiovascular health, reduce muscle cramps, improve muscle function, and help you get a good night's sleep - each contributing to a faster post-WOD recovery.
If you'd like to gain muscle or lose fat, ZMAs also promote positive changes in body composition, by stimulating the production of hormones that influence metabolism and lean muscle gain.
What We Recommend:
Creatine
Creatine has been a popular supplement within the bodybuilding community for many years, but it has plenty to offer the world of functional fitness too.
It's stored in the muscles, where it can be used as a form of energy. The more creatine you have stored, the longer you can delay muscle fatigue and decrease the formation of lactic acid, allowing you to work harder for longer. If you're looking for a supplement to help you get in one more rep before the buzzer, this could be the one.
There's been some debate about creatine in the media, with some speculation it isn't safe. However, as this article points out, the original type of creatine (creatine monohydrate) has been studied extensively, with no evidence to suggest it's unsafe when used in the recommended doses.
What We Recommend:
There are no shortcuts to success in the box, and you should always prioritise your nutrition, training and recovery before turning to supplements for support. That said, when taken alongside a consistent nutrition and training routine, the four supplements mentioned in this post can go a long way towards helping you achieve your goals.
