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Nutrition – Supplements

McGill

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Supplement your workout with Coach Andrew

 

These groups are simply guidelines and recommendations. Prior to beginning any type of supplement regiment I would really encourage you to have a conversation with either Clint or myself about your goals and expectations. Whether you’re looking to build muscle and strength, lose weight, or just recover from your workouts better – we can sit down and tailor a plan just for you! Don’t hesitate to reach out, I’m more than happy to help out!

 

Group A – 3x/ week with a focus on recovery

 

Add one level scoop of UR PURE Whey to ten to twelve ounces of your fluid of choice. If you like your shake to be thinner add cold water. If you like it to be a little bit thicker and creamier add any type of milk (skim, whole, almond, coconut, etc.). For optimal recovery, consume this beverage immediately following your workout while you mobilize. Additionally, UR PURE Whey can be taken on off days to help you recover and I would highly recommend it if you’re feeling sore. Additional helpful supplements that you may want to consider are daily multivitamins and fish oil.

 

Group B – 3x/ week with focus on calorie deficit and for recovery

 

Consume one pack (four flavored chewable tablets) of UR BUILT fifteen minutes prior to your workout with some water. These will be taken before your workout versus after (which other groups will do) to prevent muscle wasting. Oftentimes, when we are actively dieting to lose weight we are calorie deficient and in turn have a smaller pool of amino acids in our bodies. This becomes an issue when we go to workout because this pool is used up much quicker. Once this occurs, we begin to waste muscle throughout our workouts. This is an issue for numerous reasons, but most of importantly, we will get increasingly sorer. Obviously, we want to stay away from this scenario because excessive soreness will decrease our intensity in workouts in the following days and keep us from coming back to the gym. An added bonus of branch chain amino acids is that they are almost calorie free (great for those of us that are dieting to lose weight). If you find that you are very sore, UR BUILT can be taken on rest days as well. I recommend taking two chewable tablets in the morning upon waking, one at noon and one before going to bed. Additional helpful supplements that you may want to consider are daily multivitamins and fish oil.

 

Group C – 5x/ week with focus on recovery

 

Consume two chewable tablets of UR BUILT fifteen minutes prior to your workout with some water and two more immediately following your workout with your UR PURE Whey. On rest days you can take UR BUILT if you are very sore. On these days, I recommend taking two chewable tablets in the morning upon waking, one at noon and one before going to bed. For your UR PURE Whey, add one level scoop to ten to twelve ounces of your fluid of choice. If you like your shake to be thinner add cold water. If you like it to be a little bit thicker and creamier add any type of milk (skim, whole, almond, coconut, etc.). For optimal recovery, consume this beverage immediately following your workout while you mobilize. Additionally, UR PURE Whey can be taken on off days to help you recover and I would highly recommend it if you’re feeling sore. Additional helpful supplements that you may want to consider are daily multivitamins, fish oil, and UR PURE Glutamine.

 

Group D – 5x/ week with a focus on recovery and strength building

 

Consume two chewable tablets of UR BUILT fifteen minutes prior to your workout with some water and two more immediately following your workout with your UR PURE Whey. On rest days you can take UR BUILT if you are very sore. On these days, I recommend taking two chewable tablets in the morning upon waking, one at noon and one before going to bed. For your UR PURE Whey, add one level scoop to ten to twelve ounces of your fluid of choice. If you like your shake to be thinner add cold water. If you like it to be a little bit thicker and creamier add any type of milk (skim, whole, almond, coconut, etc.). For optimal recovery, consume this beverage immediately following your workout while you mobilize. Additionally, UR PURE Whey can be taken on off days to help you recover and I would highly recommend it if you’re feeling sore. Additional helpful supplements that you may want to consider are daily multivitamins, fish oil, UR PURE Glutamine, and UR PURE Creatine.

 

Group E – 5+/ week with focus on strength and recovery

 

Consume two chewable tablets of UR BUILT fifteen minutes prior to your workout with some water and two more immediately following your workout with your UR PURE Whey. On rest days you can take UR BUILT if you are very sore. On these days, I recommend taking two chewable tablets in the morning upon waking, one at noon and one before going to bed. For your post workout drink, add one level scoop of UR PURE Whey and one level scoop of UR PURE Glutamine to ten to twelve ounces of your fluid of choice. If you like your shake to be thinner add cold water. If you like it to be a little bit thicker and creamier add any type of milk (skim, whole, almond, coconut, etc.). For optimal recovery, consume this beverage immediately following your workout while you mobilize. Additionally, UR PURE Whey can be taken on off days to help you recover and I would highly recommend it if you’re feeling sore.

 

Daily Multivitamins and Fish Oils

 

Two additional supplements that everyone may want to consider are a daily multivitamin and fish oil. While a daily multivitamin will not provide a massive boost in your CrossFit performance, it will ensure that you are covering any vitamin and/or mineral deficiencies and are staying healthy. For example, both vitamin D3 and calcium can be found in a daily multivitamin. This is important because a lack of vitamin D3 can lead to a weakened immune system while calcium is critical for healthy muscle contractions and bones. Fish oils (oftentimes referred to as omega three fatty acids) have been documented to yield numerous positive health outcomes. These include improved cardiovascular health/function, improved lipid profiles (decreased triglycerides), and improved brain function. Most importantly, fish oils have powerful anti-inflammatory properties (without the negative side effects of many over the counter NSAIDs) in addition to increasing joint integrity by providing lubrication. As previously noted, these two supplements would be recommended for everyone; however, I would highly recommend both for anyone who is actively dieting to lose weight. Many diets that CrossFitters tend to follow, while extremely effective, are quite strict in what they allow you to consume. With such a narrow gap of allowable foods, it is easy to miss out on important vitamins and minerals. Thus, a daily multivitamin can aid in covering any holes in these nutrient deficiencies that you may not be consuming. Furthermore, fish oils would be highly recommended to anyone who is actively dieting to lose weight. Omega three fatty acids have been shown to improve insulin sensitivity. Poor insulin sensitivity makes it quite difficult (if not impossible) to lose body fat. If you are trying to decide as to which brand to take when it comes to a daily multivitamin and/or fish oil, I personally will vouch for WODPak by NutriForce because it is what I have found to be effective in my own training. This vitamin pack includes both daily multivitamins and fish oil that you can take once a day with a meal. Additionally, it is geared directly towards the CrossFit community. I have inserted a link at the end of this excerpt for anyone interested in the exact make up of the product. I purchase mine from my local Vitamin Shoppe (there is one in Macedonia, one in Mayfield Heights, and one in Beachwood off of Chagrin Boulevard) because that is where I have found it to be the cheapest.

 

http://shop.nutriforcesports.com/products/wodpak

 

UR PURE Glutamine

 

One additional supplement that I recommend to anyone who is either rehabbing an injury or exercising at a medium to high volume is UR PURE Glutamine. Studies have shown that increased consumption via supplementation of glutamine can increase collagen synthesis in adults. Collagen supports the connective tissues throughout your body. When you work out for long periods, the collagen in your body begins to degrade and you can get injured. Taking a supplement that increases collagen synthesis (glutamine) following periods of training can help to maintain and rehab your collagen and connective tissue. Additionally, glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in addition to several more positives. If you do decide to supplement your diet with UR PURE Glutamine, I would recommend that you take one level scoop with your protein immediately following your workout.

 

UR PURE Creatine
I would recommend UR PURE Creatine if you are exercising at a medium volume and attempting to increase your strength or if you are exercising at a higher volume. Creatine naturally occurs both in our bodies and in some foods. However, it is impossible to ingest enough of the foods that contain creatine to be as effective as a creatine supplement. Simply put, what creatine does is supplies our body’s muscles and cells with energy. From a performance standpoint, supplementing with creatine translates to improved strength and recovery as well as decreased fatigue in training. If you do decide to supplement your diet with UR PURE Creatine, I recommend taking one scoop with juice containing a high concentration of sugar (i.e. – cranberry juice). This is important because it allows the creatine to be absorbed into your muscles quicker. UR PURE Creatine can be consumed anytime, but should be taken with a meal. However, I would recommend that you take it with the meal that follows your training. The most important note to UR PURE Creatine is that you must take it everyday. In order for creatine to be effective, it must build up and be absorbed in your muscles. When you miss a day of this supplement, it is quickly flushed out of your system and loses its effectiveness. Likewise, creatine takes approximately two weeks before you begin to feel strong results due to how it is absorbed and excreted. Finally, it is important to note that the main goal of this supplement is to help users increase their muscle mass. Therefore, it is typical for people who add creatine to their diet to experience weight gain. Although this can be distressing for those who are also trying to lose weight, it is a simple reality that increased muscle mass will cause weight gain.

 

Amount of Exercise Goal(s) of Supplementation Highly Recommended Supplement(s) Additional Helpful Supplement(s)
Group A Lower Volume (working out once per day three times a week) Increased Recovery UR PURE Whey Daily Multivitamin and Fish Oil
Group B Lower Volume (working out once per day three times a week) Increased Recovery with Calorie Deficit UR BUILT Daily Multivitamin and Fish Oil
Group C Medium Volume (working out once per day five times a week) Increased Recovery UR PURE Whey and UR BUILT Daily Multivitamin, Fish Oil and UR PURE Glutamine
Group D Medium Volume (working out once per day five times a week) Increased Recovery and Strength Building UR PURE Whey and UR BUILT Daily Multivitamin, Fish Oil, UR PURE Glutamine, and UR PURE Creatine
Group E Higher Volume (more than one workout per day five times a week) Increased Recovery and Strength Building UR PURE Whey, UR BUILT and UR PURE Glutamine Daily Multivitamin, Fish Oil, and UR PURE Creatine