HI! I’m AJ! Sometimes posts can be very long and time consuming. Not me. Jessica asked me to do a guest blog and I’m going hopefully not make it long and drawn out. Maybe some numbers and bullet points to pull it together.
A little background information about me; I’m a CrossFitter at CrossFit Verve in Denver CO, I’m an endurance athlete in my spare time (training for my first full Ironman this year), I once weighed 350lbs(lost 150lbs), and most importantly (the reason Jessica asked me to guest blog) I’m a pharmacy student in Denver.
AJ Polar Plunge 3 years in a row
So what I’m going to talk about is very briefly about a lot of things. Over my years of racing, losing weight, and schooling I have discovered a lot of (we won’t call them secrets) but things that people really wouldn’t find out if they didn’t do extensive research.
Let’s start with…
• There are only a few things to say about vitamins.
o They are important
o Get them from food
o Don’t get them from a pill
Seems confusing right? Okay, here’s the deal! Vitamins are important for your body to function. Too much or too little can be bad for your health. The problem comes in that your body doesn’t absorb vitamins from a pill as well as it will from REAL FOOD!!! Vitamins are literally money down the toilet.
• A million things to say about fish oil.
o It’s important
o Get it from food
o ALSO from a pill/liquid
I like to think of fish oil as the biggest kept secret among athletes. It’s not that people haven’t been taking fish oil or telling you about fish oil, it’s that a lot of people don’t know the full scoop. Here it is: Fish oil has 2 very important components for you to think about EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). These are what you want to look for when buying Fish oil. Yes I’m telling you to read the back label. 1000 mg of Omega 3’s essentially means nothing. The back will have the amounts of EPA and DHA separately in mg amounts. Add that amount together, and that is what you have for 1 capsule. The benefits of fish oil start at amounts of 3000-4000 mg of DHA and EPA combined. For an example my fish oil contains 250mg of EPA and 550mg of DHA (800 mg) per capsule. To get my 4000 mg I need to take 5 capsules a day.
The good things that fish oil will do! It reduces your triglyceride levels, increases blood flow, and most importantly it will decrease swelling (there’s more, but let’s stick to important stuff)
PS: Don’t get fish oil with other vitamins and oils and crap (scientific term) in it. It can leave you feeling sick because you could be overdosing on the other products in the fish oil.
Protein! (post wod)
• Get some!!
o What kind
o How Much
o When to take it
Protein can be one of the most important parts of our training regimen as CrossFitters. Without it, it is hard (impossible) to build a stronger body. Protein is good for your body, some better than others. Many of the diet craze shakes and protein bars contain a type of protein called soy protein. I’m not saying soy protein is bad, but you do have to be careful of how much you are taking in. Soy protein taken in high amounts can alter your hormones in a negative direction that will cause you to hold on to fat (aka the anti-beach-body-protein). Now don’t go throwing out anything with Soy protein in it. I’m not saying it’s bad for you, just start being aware of what you are putting in your body. In the research I have found, it is still safe to do about 20% or less than 20grams of soy protein a day.
How much? I’m not talking about how much during the day (I’ll leave that to Jessica and the other coaches to talk to you about) But how much can your body handle at one time? The answer plain and simple is 30grams. So that protein shake that has 70+ grams of protein is literally getting flushed down the toilet with your multivitamin. This amount has nothing to do with whether you are male or female or strong or weak. It has to do with what the body can use at one time.
When to take it? If you are looking to supplement your workouts it is best to take the protein within 30 minutes after your WOD. Basically when we are working out we are tearing our muscles apart (in comes the term shredding). Right after a workout we have to rebuild and refuel these muscles so they can repair and grow. The best chance of doing that is right after a WOD.
A few pointers on protein: In order to better absorb that protein, your body needs a simple carbohydrate to create an insulin spike which helps absorb and build muscle with the protein you have taken in. For example: I always mix a can of coconut water with my post WOD shake, but you can use any simple sugar like juice etc.
That about wraps up what I know. I didn’t get too involved with special supplements such as Creatine, beta alanine etc. but if you have questions, you are more than welcome to ask. I hope all of this helps people of all experience levels to take their training to the next level (sorry it was long and drawn out). I hope to make it back soon to visit CFF again, but until then, Keep WODing and
Be The Change.
Pharm D Candidate 2017
BTC Motivational Speaker
Pharm D candidate 2017
BTC Motivational Speaker