Hey Nerve Family,
In the world of fitness, the right nutrition can make a significant difference in your performance and recovery. While whole foods should be the cornerstone of your diet, supplements can help fill in the gaps and enhance your results when used correctly. Let’s dive into three of the most popular supplements: whey protein, fish oil, and creatine, and explore how and when to use them.
Before we talk about supplements, it's essential to understand that they are meant to complement, not replace, a well-rounded diet. Whole foods—fruits, vegetables, lean proteins, whole grains, and healthy fats—provide the nutrients your body needs to function at its best. Supplements should only be considered once your diet is already solid. Think of them as the finishing touches on an already strong foundation.
What is it? Whey protein is a high-quality protein derived from milk. It's packed with essential amino acids, making it an excellent choice for post-workout recovery.
When to use it: Whey protein is most effective when consumed after your workout. After a tough class, your muscles are primed to absorb nutrients, and whey protein can help kickstart the recovery process. It helps repair and build muscle tissue, which is crucial for strength and performance gains.
How to use it: Mix a scoop of whey protein with water or milk and drink it within 30 minutes of finishing your workout. If you're struggling to meet your daily protein needs through whole foods, you can also use whey protein as a convenient snack throughout the day. However, always prioritize getting your protein from whole foods first, like chicken, fish, beef, eggs, and legumes.
Where to get it: We carry high-quality whey protein at the gym through our partnership with Thorne, ensuring you're getting a trusted product to support your goals. Always remember, you get 10% off for being a Nerve member.
What is it? Fish oil is rich in omega-3 fatty acids, particularly EPA and DHA, which have been shown to support heart health, reduce inflammation, and improve joint function.
When to use it: If you’re consistently pushing yourself in CrossFit, your joints and muscles can experience wear and tear. Fish oil can help reduce inflammation, which may decrease muscle soreness and support joint health over time. It's beneficial to take fish oil daily as part of your overall wellness routine, especially if your diet is low in fatty fish like salmon, mackerel, or sardines.
How to use it: Look for high-quality fish oil supplements that provide at least 500-700 mg of combined EPA and DHA per serving. You can take it with meals to improve absorption and minimize any potential fishy aftertaste. Consistency is key, so aim to take your fish oil every day.
Where to get it: We offer Thorne’s Omega-3 with CoQ10 at Nerve, so you can easily incorporate them into your daily routine.
What is it? Creatine is a naturally occurring compound in your muscles that helps produce energy during high-intensity activities like weightlifting and sprinting. Supplementing with creatine can increase your body’s stores, leading to improved strength, power, and performance.
When to use it: Creatine is most effective when taken regularly over time, rather than just before a workout. It’s particularly beneficial for CrossFit athletes who need short bursts of energy for lifting, sprinting, or other explosive movements. If you’re looking to increase your strength and power output, creatine can be a valuable addition to your supplement regimen.
How to use it: Start with a loading phase: take 20 grams of creatine (split into four 5-gram doses) daily for 5-7 days. After the loading phase, a maintenance dose of 3-5 grams per day is sufficient. Creatine can be mixed with water, juice, or your post-workout whey protein shake. Stay hydrated when using creatine, as it can draw water into your muscles.
Where to get it: You can find Thorne's creatine at Nerve, ensuring you have access to a high-quality product to support your performance.
While supplements can enhance your CrossFit performance and recovery, they should never overshadow the importance of a balanced diet rich in Whole Foods. Think of Whole Foods as the building blocks of your nutrition and supplements as the tools that help refine and enhance those blocks. Always consult with a healthcare professional or a certified nutritionist before starting any new supplement regimen, especially if you have underlying health conditions.
By prioritizing whole foods and smartly incorporating whey protein, fish oil, and creatine, you'll be well on your way to optimizing your fitness journey and achieving your goals. Remember, the key to success is consistency, both in your diet and your training. And with the convenience of having Thorne’s high-quality supplements available at Nerve, you have everything you need to succeed. Have fun, get fit, and make every rep count!
-Cody
