Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals

Abstract

PurposeThe purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition.MethodsIn an open label randomized study, 13 male and 16 female trained Crossfit participants (mean ± SD; age: 31.87 ± 7.61 yrs, weight: 78.68 ± 16.45 kg, percent body fat: 21.97 ± 9.02) were assessed at 0 and 6 weeks for body composition, VO2max, Wingate peak (WPP) and mean power (WMP), in addition to sport-specific workouts (WOD1: 500 m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 15 minutes to complete an 800 m run "buy in", followed by as many rounds as possible (AMRAP) of 5 burpees, 10 Kettlebell swings, 15 air squats). The supplement (SUP) group consisted of 19 g of a pre-workout drink (extracts of pomegranate, tart cherry, green and black tea) taken 30 minutes before and a post-workout protein (females: 20 g; males: 40 g) and carbohydrate (females: 40 g; males: 80 g) supplement consumed immediately after each workout. The control (CTL) group consumed only water one hour before or after workouts. Participants completed three (minimum) varied workouts per week at a CrossFit gym as typical to habitual training throughout the six week study. Data were analyzed by repeated measures ANOVA (p <0 .05), 95% Confidence Intervals, and Magnitude Inferences.ResultsThere were no time × group interactions for body composition, WMP, or WOD1 based on ANOVA statistics. VO2MAX, WPP, and WOD2 results revealed that the pre/post supplements were likely beneficial after 95% Confidence Intervals and Magnitude Inferences analysis.ConclusionThe combination of proprietary supplements taken for 6 weeks may provide benefits during certain sport-specific performance in trained CrossFit athletes but not others.

The effect of six days of dietary nitrate supplementation on performance in trained CrossFit athletes

“…One other study has investigated CrossFit specific workouts following supplementation (6 weeks) with a product that contains nitrate (beetroot extract) [16]. In this study, two CrossFit workouts were assessed for changes from pre- to post-supplementation: 1) a 500-m row, 40 wall balls, 30 push-ups, 20 box jumps, and 10 thrusters, and 2) 800 m run followed by as many rounds as possible of 5 burpees, 10 Kettlebell swings, and 15 air squats within 15 min.…”

“…However, in agreement with this prior study, we found large magnitude relative changes in time to complete the workouts with NO vs. PL (−8.94 % ± 31.14 % vs. −3.84 ± 8.94 %), which were suggestive of benefits. Of note, the prior study [16] did report a likely increase in repetitions completed in the second workout suggesting that supplementation with products containing nitrate benefit CrossFit performance; however, this is somewhat speculative as beetroot extract was only one of a number of other ingredients contained in the supplement utilized. Taken together, our results combined with this prior study indicate potential benefits of nitrate on CrossFit performance, but future research is warranted to determine more reliable methods of assessing performance changes in this sport.…”

“…Testing procedures have been described elsewhere [16]. The participants were asked to remain seated during the test.…”

Repeated anaerobic tests predict performance among a group of advanced CrossFit-trained athletes

“…However, little is known regarding the physiological responses to an acute bout of CFT exercise or the physical parameters that distinguish performance. Previously, CFT has been demonstrated to improve performance during traditional aerobic capacity (i.e., graded exercise test [GXT] on cycle ergometer and treadmill) and anaerobic power (i.e., Wingate Anaerobic Test [WAnT]) assessments (Outlaw et al 2014;Murawska-Cialowicz et al 2015), but the influence of these traditional performance measures on performance during CF workouts has been equivocal (Bellar et al 2015;Butcher et al 2015b). Bellar and colleagues (2015) found aerobic capacity and anaerobic power (peak and mean) to be influential of performance during a 12-minute exercise bout but not a protocol that lasted approximate 3.5 -5 minutes.…”

Dietary supplements in fitness centers: body management and health risks

“…According to Le Breton 27 , biomedical science is a hypothetical projection of the future, and the "clumsy outline of the body" is a field to be straightened out by researchers in this field. Thus, studies on the physiological effects of dietary supplements have increased in recent years [28][29][30] .…”