Looking for an edge to your performance, fat loss or muscle gain? Get your sleep and make sure your diet is dialed in first. Once you have those in line, there are a few tricks you can add to your bag.
At the Nutrition Cert, Robb Wolf touched on a few supplements you can add to help round out an already sound diet and I’ll touch on a few here today.
First of all, fish oil. If you aren’t already taking it, get with the program! Click the link for my previous post going over some of the numerous benefits.
Next you can look at adding some ZMA before bed. Many of your trainers have tried this and noticed an improvement in the quality of their sleep. I happened to be one of the rare cases that actually slept less when taking ZMA. Thankfully, Robb also specified that you can take the Zinc (30mg daily) and Magnesium (100-200mg daily) individually instead of using the ZMA formula. When doing so, look for chelated versions and NO oxides whatsoever. You may have difficulty locating these, so feel free to ask me if you choose to go this route.
Another good choice is CLA (conjugated linoleic acid). Robb recommends 3-4g (not mg) per day. CLA has been suggested to have both antioxidant and anti-cancer properties. In addition, it may help reduce body fat.
Lastly, consider adding ALA (alpha-lipoic adid) at 500mg per day. ALA is a potent antioxidant and is key to glutathione production in the body (yet another antioxidant). It may also help improve insulin sensitivity, especially when transitioning from a heavily carb-based diet.
WOD – 8.27.09
Snatch-grip Deadlifts 5×5
“KB Kraze”
10, 9, 8…1
- KB Snatch
- KB Swing
- Goblet Squat
Cash Out: Heaving Snatch Balance PVC, then with bar. Work on speed and solid bottom position.
115-125-155-175-195
KB KRAZE 8:38
Such a good day to take a rest
What about creatine? Out of all the crap out there hailed as miracle supplements one day and worthless the next, that glorious white powder has stood the test of time. 5 g/ day. Easy. Cheap. Do it.
oooo i like kettlebells
I still feel the wizard laughing at me in my stomach this morning…….
well, slaughter, you set the bar pretty high for max rds in Chief! The fun part of today’s WOD is the transitioning between movements!! Chalk up!
Did Monday’s WOD @135/55: 13:05
Standing by for the soreness tomorrow!
WOD @ 1.5 pood 16:49
It was a lot harder than I thought it was going to be. Please no more squats this week!
Congrats Jen on your first pull-up! (and callus tear)
What are your guys thoughts on the ZMA? I have been supping with three caps before bed for about a month now. Personally the verdict is still out. Since the CF cert I have been on 10 grams of Omega 3s via Fish oil caps per day. (30 caps a day, 10 each meal). Soreness levels are nearly non existent. It truly is a “must supplement” especially for anyone doing high intensity athletics. What are some of your guys’ experience with the fish oil?
225-245-245-245-245
11:45 (1.5 KB)
Justin, I started taking ZMA after the nutrition cert, 3 a day. I noticed right away that I slept deeper than ever and felt much more rested and alert when I woke up. I’ stopped taking it last week to see if I could maintain the deep sleep without it. The verdict is still out, but I’ve noticed a few mornings where I was dragging when I woke up.
On the other hand, Marcus took ZMA and found that he would wake up at 3am, wide awake.
I have to confess I haven’t been as dedicated to my Omega-3s as I should be, so I have no insight there!