With the Crossfit Open season starting, my training program will be changing and I would need better nutrition and better recovery.
So for almost 8 weeks I have been following the Ketogenic diet, not so dedicated in the last week, but I have noticed very good change but not so dramatic.
In the first 4 weeks I was training 5-6 times a week, however in the next 4 weeks I wasn’t training as much due to my busy schedule, driving back and forth Sharjah, Dubai, Abu Dhabi and sometimes Ajman! It has been a crazy month, and it flew by so quickly, and now it’s time to get down to business!
I was requested time and time again about my nutrition and supplement intake, so here it goes.. What I take might not suit everyone. Some may find other products work for them better than these so it is all about trial and error to see what works best for you.
My food consists of high fat, protein and little carb. My fat intake mostly comes from avocado, nuts (mostly brazil nuts, macadamia, walnuts and almonds), Avocados are also high in fibre which helps break down protein and eases digestion. I also eat nut butters, coconut butter, coconut oil and grass fed butter. Most importantly, I eat animal meats with its fats, bacon, fatty steaks, salmon with its skin, and full chicken with the skin. You will be surprised how much nutritional benefits you can get from animal fats, skins and organs (ew I know). I do have my occasional chicken liver and bone marrow and here is why;
Chicken liver: Although high in cholesterol, chicken liver is rich in protein, high in Vitamin A and B12.
Bone marrow: Rich in Calcium, Iron, Phosphorous, Zinc, Selenium, Magnesium, Manganese and Vitamin A. Strengthens the immune system, improves memory, sleep, mood and cardiovascular and renal system (urinary system).
Basically that is my diet, good fats, protein and little carb. (See:Keto)
Supplements that I take and why?
PurePharma offers a great range of products, Omega 3 fish oil, Vitamin D and Mineral (Zinc + Magnesium)
- Omega3: Consistent supplementation of Omega3 helps with reducing inflammation and which consequently helps with muscle recovery by reducing muscle soreness and swelling and improves oxygen delivery.
- Vitamin D: Important for healthier bones, improves the immune system and reduces the risk of osteoporosis. It is recommended that you take Omega 3 with the Vitamin D as it helps the absorption of Vitamin D.
- Mineral: Zinc and Magnesium two minerals that are important for muscle recovery and improves muscle function. ZMA Minerals aid in reducing muscle spasms, helps with deeper sleep, reduces fatigue and just like Omega3 it improves oxygen delivery.
When taking PurePharma supplements, I would recommend taking all 3 at once, all three compliment the other by helping the body absorb the supplements more efficiently.
Since Crossfit and heavy lifting has a cumulative effect on joints, ligaments and connective tissue, not much nutrition can be consumed and absorbed to support your training. I’ve only just began taking Animal Flex for a week, so I cannot give you much feedback or review on it, however I can explain it’s contents and benefits.
Basically, Animal Flex has a pack that you take once daily, each daily pack contains:
- Joint construction complex to help repair connective tissue (Contains Glucosamine and MSM)
- Lubrication complex to help cushion joints from lifting (Contains Flaxeed Oil and Hyaluronic acid)
- Support complex that reduces soreness (Contains Ginger root and Tumeric Curcumin)
- Vitamin and mineral blend for joint health (Contains Vitamin C, E, Zinc, Manganese and Selenium)
BSN Amino X and Cellmass
Finally, these two products were recommended to me by two weightlifters that have seen a difference in muscle recovery and soreness using these two products. And since I have only just taken it twice, it wouldn’t be fair for me to review it since I need to continue consumption for at least a month or two to see results. However I will explain the general benefits.
As you know, Amino and BCAA’s are taken for various reasons, mainly muscle recovery post training. Amino X contains a blend of essential amino acids, BCAA, L-Alanine, Taurine, L-Citrulline and Vitamin D. If you suffer from any effects of Taurine (Also in Redbull) I do not recommend using BSN products since both Amino X and Cellmass contain Taurine.
Cellmass is a concentrated post workout recovery supplement that contains creatine, glutamine, amino acids and hydrolyzed whey protein. I take one scoop of Cellmass right after workout, and Amino X throughout my workout and sometimes mix in both and take it post workout.
Post-workout supplementation is essential after intensive workouts, to strengthen and protect your muscles, connective tissues, joints and tendons. There are other brands that you might find more suitable to you if you are sensitive to any of these supplements. In the mean time I am not taking any protein supplement, I eat lunch after my workout, just waiting to receive the PurePharma Pr3 to add to my supplement list!
What I avoid the most is easy, sugar sugar and sugar! I would have some carbs and it wouldn’t make a difference but I avoid sugar as much as possible. I have noticed after cutting out sugar I sleep better, I perform better and recover better. Whenever I have sugar, processed foods or junk food (which I rarely do) I feel bloated, heavy, sick, and not sleep well. So I suggest to those looking to fix their diet, it’s okay to eat out, to eat carbs, you can cut down but the most important thing to avoid is sugar, sugary drinks, cereals, desserts and foods.
Again if you have any questions or requests don’t hesitate to email or leave a comment! Enjoy the rest of your week! God bless, much love!