Supplements? Part 2 of 3

Announcements

Come Join us this Saturday as we kick off Phase 2 of our Nutrition Challenge. See Details Below:

We will be holding a nutrition workshop every Saturday during the month of February (4th, 11th, 18th, 25th).

The Nutrition “Talks” or “Lectures” held in January were to inform you the athlete, “Workshops” encourage your participation.

During the Workshops we will cover the following:
– Explanation of the APP we will use for tracking purposes
– Suggested Grocery List for the week
– Review of the Prior Week’s nutrition (done in partners)
– Question and answer of individual needs

Cost of Phase 2 will be $50 ($12.50 per workshop). To participate you must sign up for the entire month. How? Come on Saturday, we do the rest.

Riptide CrossFit – CrossFit Nutrition Blog

KNOWLEDGE DROP

Disclosure: We are not nutritionists, licensed dietitians, or medical professionals. We are coaches with years of experience in training, food as fuel, and coaching athletes at competitive and recreational levels. Please take this blog as advise, but not fact.

By: Najeeb R.

Welcome to the Riptide Nutrition Blog! Here you can expect to read a tid-bit on nutrition, whether it’s a Coach’s 2-cents, a good recipe, or a copy-paste of a great article. Enjoy!

For Week 4 of the Accountability Challenge we are learning about supplementation. Join our first WORKSHOP Saturday, February 4th with questions and more.

KNOWLEDGE DROP

Today we feature the second of three parts of this great blog by Crossfit Invictus:

Top 7 Supplements for Athletes – Primary Supplements:

3. Magnesium is probably one of the top three recommended supplements for athletes as it is an essential element in biological systems and most athletes are likely deficient. I’ve seen recent studies stating that 85% of Americans are deficient and we all know that most Americans most certainly lead the typical sedentary, American lifestyle so imagine the deficiencies in the trained and even arguably over-trained population. Magnesium is important to athletes because it regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells) which must be bound to a magnesium ion in order to be biologically active. Check your bottle to avoid Sudden Poop Onset (SPO) here: Supplements based on amino acid chelates, such as Mg glycinate and Mg malate are much better tolerated by the digestive system and much more absorbable by the body the other (cheap) forms of magnesium such as Mg oxide or Mg carbonate. This is best taken post-workout on an empty stomach. Sedentary individuals need 600 mg a day and larger athletes in heavy training mode could do up to 2,000 mg a day.

KNOWLEDGE DROP

4. Vitamin D is more like a hormone than a drug. It is produced by the body when exposed to sunlight and most of us don’t produce enough (25,000 iu/day) even if we frequently are out in the sun. It would take you prancing around, practically naked for a couple hours a day to produce those levels of Vitamin D and most Americans are deficient. Vitamin D level is measured by hydroxyvitamin D – the chemical form – in the blood and “normal” levels are stated to be 35 but that is considered by many to be a “maintenance” level and that levels upwards of 70-90 are ideal, especially for athletes (mine was at 35 when I was tested last Octber). Besides working with calcium to improve bone density, Vitamin D helps reduce inflammation, risk of colon and breast cancer, improves mood and upper respiratory health by aiding the fight against infections from viruses and other pathogens, and allows the brain to release melatonin so we can fall asleep easier – like when you’ve been out in the sun all day and are tired as soon as night falls. This is why Vitamin D is most effective when taken at night, about an hour before bedtime and liquid drops taken sublingually are the best form especially if you can hold the liquid under your tongue for 30 seconds before swallowing so it can really soak in and start to work before it has to be digested. According to Dr. Robert Seik at Triton Nutrition, Vitamin D supplementation up to 30,000 units to be safe and there are European studies that show 150,000 units for three days to treat upper respiratory tract infections that may be viral in nature.