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Enhance CrossFit Performance the Intelligent Way
Enhance CrossFit Performance the Intelligent Way
The nutritional supplements market is full of products but slim on facts. Protect your health and enhance your CrossFit performance through the science of Intelligent Supplementation (IS).
By Andrew Munaweera
Proper training, plenty of rest and a clean diet traditionally form the foundation for health and CrossFit performance. Scientific studies, clinical trials and real-world results demonstrate that another element called Intelligent Supplementation (IS) can also noticeably andsignificantly enhance CrossFit athletic performance while protecting your most precious asset – your health.
This introductory article outlines a research-based, effective CrossFit supplementation program that enhances the results that are achievable with a foundation of proper training, sufficient rest and a clean diet.
Before diving into the IS Protocol, I’ll first explain the difference between IS and Conventional Supplementation (CS). In simple terms, I define IS as the thoughtful use of potent, pure and safe nutritional supplements which enhance functionality (our ability to do things) and health (the source of our ability to do things). An IS Protocol usually includes only a few powerful products because these products produce measureable results.
In contrast to IS, I define Conventional Supplementation (CS) as the excessive and/or hopeful use of products for health or performance enhancement. You’ll notice I use the word hopeful here – it’s a great word to describe what I have seen over the last 21 years in the business. Namely, wonderful people purchasing products that promise a world of results but fail to deliver anywhere near the hype, or worse, do not deliver at all. I used a CS strategy during my early years in the supplement industry – I bought a lot of products promising results, yet most of them didn’t have research or scientific evidence to support their claims. I took them because I hoped and believed they would work. Yes, I was a fool and I was soon parted from my money.
Now that you understand the difference between IS and CS, let’s get to the fun part – the part where I give you the science-based Intelligent Supplementation Protocol.
Intelligent Supplementation (IS) Protocol For Enhanced CrossFit Performance
| Supplement | What To Look For | Reason For Use | Dosage |
| Omega-3 Fish Oil | Manufactured using low temperature carbon dioxide extraction (best choice) or molecular distillationSourced from anchovy and sardines (small fish, more sustainably managed) | Cardiovascular health, brain health, anti-inflammatory and membrane health | 1.2 g – 3.2 g daily of EPA + DHA- Greater than a 3:1 ratio of EPA to DHA for resolving inflammation and enhancing mood- 2:1 ratio of EPA to DHA for heart health |
| Whey Protein Isolate | Undenatured isolate sourced from grass-fed cowsBiological assays to prove microfraction levels, amino acid profile and minimal levels of heavy metals and pesticidesFree of: Lactose, fat, colorings, flavorings, thickeners (guar and xanthan gums), probiotics, inulin and FOS | Increased muscular size and strengthEnhanced connective tissue integrity, whole body antioxidant status and immune function | 20 – 25 gram dose within 30 minutes after a workout. Mix with water, almond milk or soy milk |
| Vitamin D3 | D3 form – the D2 form is not as effective or research-supportedOil-based (MCT or olive oil base) | Immune functionTissue healthMood enhancement | 2,000 iu – 5,000 iu per day with meals.Check with a licensed physician before taking dosages of 2,000 iu per day or greater |
| Probiotics | Lactobacilli and Bifidobacteria without added fructo-oligosaccharides (FOS)Powder or capsules (powders should be in glass bottles with metal lids)Avoid soil-based organisms
Potency guarantee until a printed expiry date |
“Friendly” bacteria for immune function, nutrient absorption, nutrient production and gut tissue health | 2 billion – 50 billion daily in divided doses with meals (dosage depends on the level of support needed and the type of probiotic formula used) |
| Omega-3 Seed Oil | Glass bottles with metal lidsNo borage oilMix of unrefined flax, sunflower, coconut, evening primrose and rice bran oils for maximum quality | Foundational omega-3 and omega-6 fatty acids for energy, endurance and recoverySource of powerful oil-soluble compounds | One tablespoon twice daily, mixed with food |
And remember, consult a licensed health care provider before taking any supplements if you: are pregnant, breastfeeding, take medication, use recreational drugs, suffer from allergies or have a diagnosed medical condition.
Andrew Munaweera is a nutritional supplement industry insider with over 21 years of experience as an educator, researcher, entrepreneur, medical sales professional and corporate whipping boy. Mention the words “omega-3” or “probiotics” in a conversation and you’ll get his undivided attention. He trains out of CrossFit Vancouver where he goes by the nickname “Snake Oil”.
