Introduction to sports nutrition for crossfit
The trendy sport Crossfit combines various disciplines with the goal to achieve the broadest possible physical fitness. Through the combination of strength, speed and endurance elements in Crossfit training, with various methods and aids, the energy metabolism is also differently trained. Most Cross Fit trainings last about one hour and correspond to a high intensity training (beside warming up, coordination and Cooldown). In other words: training is rather short, but extremely intensive, similar to interval training. With regard to sports nutrition, the requirements are therefore comparable with high-intensity aerobic-lactacid and interval sports.
In order to survive a high intensity training with the necessary power without losses, it is recommended to start the training with full energy stores. Not with a full stomach, of course, but not sober either. Ideally, a few easy digestible bites should be taken shortly before training: this could be a banana or a HIGH ENERGY BAR. If you are out of time and have to start training very quickly, the concentrated carbohydrate gels LIQUID ENERGY are also perfectly suited.
During cross-fit training, sports drinks such as ISOTONIC or our mildly flavoured, acid-free COMPETITION® are particularly suitable. If the training lasts longer than one hour, the LIQUID ENERGY carbohydrate gels (with or without caffeine) can also be taken additionally if necessary.
SPONSER® also has special PERFORMANCE OPTIMIZER in its range. Due to the strong lactic acid forming loads typically occurring in crossfit, an increased lactate tolerance is a decisive success factor. Products such as LACTAT BUFFER and BETA ALANINE are ideal for maximum competition performance. Furthermore, NITROFLOW PERFORMANCE2 or RED BEET VINITROX support the nitroxide metabolism (NO). The substances contained have a vasodilatory effect, thus increase the microcirculation and have a positive influence on both performance and regenerative ability. Creatine supplementation is also virtually predestined for the fast-acting, sprint and interval-like form of exercise in crossfit, as well as for strength and muscle build-up. SPONSER® offers the classic CREATINE MONOHYDRATE and additionally the CREATINE PYRUMAX. In addition to physical performance, cognitive and mental performance factors are also crucial in Crossfit. The ability to react and concentrate, attention as well as mental focus are central elements for a successful cross-fit athlete, who performs not only out of joy but also with performance demands in the foreground. Caffeine has proven repeatedly to increases performance in this area. It is taken about 30-60 minutes before the desired time of action. Since caffeine reacts differently to individual sensitivities, the application of the ACTIVATOR 200 should be tested in different dosages. SPONSER® also offers MENTAL FOCUS, which is formulated without caffeine, especially for cognitive and mental performance.
The nutrition immediately after the sporting performance serves optimal recovery. For this reason, it is important to supply the body with carbohydrates, fluids and protein within 30 minutes after training. In addition to protein-rich ready-to-consume drinks such as PROTEIN SMOOTHIE and PROTEIN DRINK, also instant powder shakes are appropriate, such as PRO RECOVERY or RECOVERY SHAKE, which are mixed with water or milk. Also suitable are fast digestible whey protein products such as WHEY ISOLATE 94, combined with carbohydrates of your choice, which can also be a simple banana. Furthermore, protein-carbohydrate bars are suitable as well as a light regeneration meal of the first hour. As further measures for cross-fit athletes, who also have muscle buildup as their goal, targeted protein shakes are useful. For example, MULTIPROTEIN or CASEIN as a late protein meal before going to bed to bridge the nightly "hunger phase".
Undoubtedly, properly nourished cross-fit training becomes more effective. However and above all, it should not be forgotten that individual tolerance and personal taste preferences are always in the foreground. SPONSER® offers a wide range of alternative products to cover individual needs.