The sport representing the very essence of complete fitness.
The variability of the number and type of exercises included in “WODs” makes supplementation and the nutritional approach quite complex without more information on the specific context.
Crossfit can in fact include everything from high intensity performance (anaerobic, non-lactic acid) to resistance sessions (anaerobic with lactic acid) and times at which the aerobic component predominates.
Crossfit competitions (like all other sports competitions) require planning of nutrition and supplementation to ensure that the athlete is in top condition and has all his or her energy substrates at their maximum levels at the time of the competition.
This information is provided strictly for informative purposes: to come up with a detailed specific nutritional plan, always consult a professional (a physician or nutritional biologist).
BASICFor those who have not yet reached a high level and perform most exercises “scaled down” (or people who train twice a week), a regular calorie intake is sufficient.
Supplementation: Bcaa after training (1 g per 10 kg body weight)
During WOD: little sips of water, or, if necessary, minerals + carbohydrates to keep blood sugar levels constant and restore electrolyte levels (essential in summer).
3 to 5 training sessions a week
Daily protein requirement increases from 1.6 to 1.8 g per kg body weight per day.
Daily glucidic requirements vary from 3 to 5 g per kg body weight per day.
Fat intake should represent about 30% of total daily calorie intake.
Daily supplementation: 5 to 7 g creatine monohydrate per day; 3 g Omega3 per day; Vitamin D3 (in the presence of insufficiency)
2 training sessions per day x 4 / 5 days a week. Protein requirement: 2g x kg body weight per day
Daily glucidic requirements vary from 5 to 7 g x kg body weight per day
Fat intake should represent 30 to 35% of total daily calorie intake.
Daily supplementation: 5 to 7 g creatine monohydrate per day; 3 g Omega3 per day; Vitamin D3 (in the presence of insufficiency); Glutamine; Magnesium
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