Oh, those achy leg muscles after your CrossFit workout! Check out pre-and post-supplements to see if you can get benefits. Recent research shows supplement use might help lower your oxygen use and repair damaged muscles. A bonus may be a decreased workout time.
Who was involved in the research?
The study took place over a six-weeks with thirteen males and sixteen females athletes participating. Their mean age was 31.87. Assessments took place before they started the study and at completion. The participants were all healthy athletes, so if you have had injuries, the same results may not occur.
What did they drink?
The supplements contained a protein and carbohydrate mix. Before the workout, the experimental athlete group took 19 grams of the supplement containing cherry juice, pomegranate juice, green and black tea, and beetroot juice. After exercising, the females took 20 grams and males 40 grams. The control group only drank water.
The brutal exercises
All participants completed:
- 500 m row
- 40 wall balls
- 10 thrusters
- 30 pushups
- 20 box jumps
- 10 kettlebell swings
- 5 burpees
- 15 air squats
- 800 m run
Effects of the supplement
The results, printed in Springplus, stated: “After six weeks of on-going CrossFit training and pre- and post -workout supplementation, the supplement group had likely beneficial changes in measures of cardiorespiratory fitness, anaerobic power, and sport-specific performance.”
Muscle damage due to strenuous exercise was counteracted. The control group didn’t have the same benefits.
Strong! Fast! Flexible!
The protein and carb supplements may be the best thing for your aching muscles and keep you on the path to strength and flexibility. Before you start any supplement, speak to your medical provider and trainer. Remember that your body structure differs from other athletes so results will vary.
