Sports nutrition for crossfit - all about sports nutrition that will improve your results

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Any method or training program will not bring the desired result if you neglect the issue of nutrition. In CrossFit, as in any other high-intensity strength sport, the training athlete experiences enormous loads. Therefore, CrossFit nutrition must be carefully balanced to help the athlete regain lost energy as quickly as possible.

Popular Diets for CrossFit Athletes

Nutrition for a CrossFitter, as for any other athlete, is one of the key factors influencing both the effectiveness of training and the health and well-being of the athlete as a whole.

Paleo diet

Typically, nutrition when practicing CrossFit is based on the paleo diet. The founder of CrossFit, Greg Glassman, encouraged all CrossFitters to consume food to replenish the energy expended during training, but not to store it as excess fat. In his opinion, it is the paleo diet that can provide a CrossFitter with energy for intense training and all the useful substances, but at the same time prevent excess calories from being stored “in reserve.”

Eating according to the principle of the Paleo diet - only lean meat, vegetables and fruits, seeds and nuts - may be the most correct for a person living in the Paleolithic era, but for modern CrossFitters such a strict approach to diet is sometimes not the most preferable. Professional CrossFitters rarely adhere to the paleo diet, due to its strict restrictions on carbohydrate consumption.

Zone diet

The zone diet is much more popular among CrossFitters. This principle of CrossFit nutrition is based on dividing food portions according to percentage: 40% carbohydrates, 30% protein and 30% fat. It is recommended to eat every 4-5 hours.

The average daily diet of an athlete following a zone diet is 1500-2000 calories. This allows us to consider this type of food low-calorie. This diet, like Paleo, involves a complete abstinence from sugar. However, healthy complex carbohydrates (oatmeal, barley, buckwheat) are not only allowed, but also occupy an important place in the diet. It is thanks to the ability to consume complex carbohydrates that the zone diet can be considered more effective and preferable for recovery during high energy expenditures during CrossFit training.

Scheme for taking sports nutrition in CrossFit before training

If you want to succeed in CrossFit, then before training you should have:

• Pre-workout complex;
• BCAA;
• Isotonic drinks.

These are the three pillars on which your entire training will rest. At first, athletes mistakenly believe that they can train successfully without any supplements, but after a couple of months of training, the body clearly convinces them of the opposite. To avoid negative consequences, you need to understand what constitutes effective sports nutrition for a CrossFitter and what supplements are best suited for this sport.

Pre-workouts

In CrossFit, pre-workouts will always rank first in importance among all supplements. First, they help directly improve the quality and effectiveness of your training. Secondly, many complexes contain not only “energy” components, but also important substances (creatine, beta-alanine, natural extracts, etc.).

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BCAA

There are not many amino acids in CrossFit, and the role of BCAA is much higher than in fitness. This is the only way to carry out teeth-crushing workouts with an abundance of cardio loads and not be afraid of muscle destruction and a decrease in strength.

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CrossFit nutrition before and after workout

The nutrition system in CrossFit is treated very carefully, which includes strict control of the quality, composition and quantity of products consumed both before and after training. We have given you a brief overview of what you can eat before and after training when losing weight and gaining mass.

Features of nutrition before training

For a CrossFit athlete, pre-workout nutrition plays perhaps the most important role in the daily diet. This meal provides an optimal supply of energy for productive physical activity. Considering that CrossFit is a very energy-intensive and intense strength sport, nutrition before such a workout should be as balanced as possible in terms of energy value and quality of products.

As a general rule, you should eat food before training no later than 1.5-2 hours before physical activity. In some cases, when an athlete’s metabolism is slow, you should eat before training 3-4 hours before it starts.

Products recommended for consumption before training should be slowly digestible and do not increase blood sugar levels. These products include cereals rich in healthy complex carbohydrates, such as buckwheat, oatmeal, pearl barley and other cereals with a low glycemic index.

Please note that consuming protein and fat in combination with carbohydrates with a high glycemic index results in a lower glycemic index for carbohydrates.

Thus, eating white bread in combination with butter or cheese does not cause as much of a spike in blood sugar as eating the same white bread without butter or cheese. This aspect should be taken into account when creating a pre-workout menu.

Typically, a pre-workout meal should include a large portion of protein along with complex carbohydrates. Depending on what goal the athlete pursues in his training, the amount of protein may vary. For example, if the goal of training is to lose weight, then the meal before training should include an increased amount of protein (about 20-30 grams). On the contrary, it is recommended to reduce the amount of complex carbohydrates (15-20 grams). Fats should be completely eliminated before training for weight loss.

If the goal of the workout is to gain muscle mass, then the pre-workout menu can include not only an increased amount of protein (about 20-30 grams), but also a large portion of complex carbohydrates (50-60 grams), supplemented with a small amount of fat (no more than 3 -5 grams).

What to eat before training?

Here are a few food options recommended for pre-workout consumption:

• Whole grain bread with a piece of chicken or a piece of fish;
• Brown rice with a piece of lean fish or beef steak;
• Buckwheat with poached egg or piece of chicken;
• Oatmeal with natural yogurt and 2-3 egg omelette;
• Barley with turkey (or chicken) and onions;
• Jacket potatoes with cheese and egg.

Whatever dish option you choose, you should keep in mind that eating before training should not interfere with full-fledged exercise in the gym. Therefore, the most correct approach to nutrition before training would be to eat a full meal 2-3 hours before training. CrossFit nutrition also allows for a small snack. It can be done just before the start of physical activity - 20-30 minutes.

Pre-workout snacks

You can have a snack immediately before training with any of the following dishes:

• Natural yogurt with the addition of fresh berries and a teaspoon of oatmeal;
• A cocktail of milk and fresh berries or fruits;
• Fresh fruit (banana, apple, pear);
• Reduced Fat Muesli Bar;
• Curd cocktail with banana and oatmeal with milk or natural yogurt.

The main rule of a pre-workout snack: the portion of food should be so small that the stomach is practically empty 20-30 minutes before the start of the workout. And I didn’t feel the heaviness in my stomach that can interfere with intense CrossFit training.

The principle of well-being. Dietary restrictions

CrossFit isn't just about gaining muscle mass or losing weight. Nutrition in CrossFit should be based not only on objective, but also on the athlete’s subjective indicators.

A CrossFitter must eat in such a way that he can complete his training plan with maximum efficiency. If dietary restrictions prevent you from training, these restrictions are not needed.

Example: in 4 hours you need to do a workout. You forgot your lunch at home and you won’t get anything that a CrossFitter “can” eat anytime soon. Now you are at work and have no opportunity to change anything. Your work colleagues kindly treat you to a cake that you are “not allowed to eat” according to your diet. But in this case it is necessary to make an exception. You need energy to perform your workout. Sugary, junk food is not the best option for a CrossFitter. But it’s better to accept it than not eat at all.

Nutrition in CrossFit makes the athlete maximally charged for training. It is designed to create the correct hormonal background and the right motivation for training. In this regard, the following restrictions apply:

• Reduce your sugar intake to a minimum . Products with excess sugar content disrupt the motivation and reward system, the effective operation of which is necessary for full-fledged training. After eating sweets, CrossFitters note decreased physical and mental activity, increased feelings of laziness, apathy, and reluctance to work on themselves with 100% effort. Sugar is a natural drug that increases dopamine levels and reduces the sensitivity of dopamine receptors. Subjective life satisfaction increases. There is no motivation to work hard in training to lose weight, gain muscle mass, or tear apart opponents in competitions. The “athlete” ate too much cake and chocolate, and is now completely satisfied with life. CrossFit nutrition eliminates sugar from the diet for this very reason. Not for health benefits, but to increase motivation.
• Reduce your consumption of tasty, unhealthy, high-calorie foods. The mechanism is similar to the consumption of sugar. Many bodybuilders use the bulking phase as an opportunity for gut-fucking. If athletes who use pharmacology, thanks to this type of nutrition, gain impressive muscle mass, then “naturals” are content with fat without muscle. Overeating is an enemy not only for the motivation system, but also for testosterone. Overeating and high testosterone are incompatible. When a natural athlete decides to "bulk up" and eat 1000-2000 calories more than necessary, his testosterone drops to its lowest levels. During the “mass-gaining period” such an athlete can gain 15-20 kilograms of weight, where only 1-2 kilograms are muscles. The rest is fat.
• Avoid sudden weight fluctuations . Losing weight or gaining muscle mass is a gradual process. The body needs to adapt to new weight values. Especially during the period of muscle gain. CrossFit is an intense workout that forces the athlete's heart to work to its maximum. Normally it is safe and even useful. But with rapid growth, an untrained heart can put an end to an athlete’s career and life in general. Many strength athletes suffer from this.

Example: the volume of a novice athlete’s heart is 600 ml. Our newcomer weighs 60 kilograms. The heart does an excellent job of pumping blood through these 60 kilograms. Over the past 10 years, the test subject’s weight was 55-65 kilograms - almost unchanged. Suddenly, having learned about CrossFit and choosing the wrong diet for CrossFit, the beginner “goes on the masses.” He gains 20 kilograms and, while maintaining a similar heart volume, the first problems begin. Cholesterol levels rise, and the first alarming changes in the heart muscle occur. Then - “drying” up to 70 kilograms. For the first time in his life, our 27-year-old experimental subject had a heart ache. But he does not pay attention to this and again “sits on the mass.” From 70 kilograms, the weight increases to 90 in 9 months. With a heart volume of 600 ml, changes occur in the blood vessels, and the first diagnoses appear that precede fatal diseases. Another “drying” – the weight drops to 80 kilograms. The athlete's heart hurts more and more often. But we must continue. The goal is competition. Mass gain again - weight increases to 100 kilograms. Quick “drying” for competitions reduces weight to 90 kilograms.

Overload during competitions leads to irreversible changes in the heart muscle, which the athlete is not yet aware of. He returns home tired, 3 days later he returns to training and... suddenly falls. Heart attack. An ultrasound of the heart shows that our 30-year-old test subject has the heart of a 65-year-old man.

Sharp weight fluctuations and intense training against their background lies the cause of death for most bodybuilders, strength athletes and CrossFit followers. CrossFit nutrition is the exclusion of weight-cutting style cycling as described above.

Post-workout nutrition

Post-workout nutrition is one of the most important meals for a CrossFit athlete. Moreover, after active physical activity, food is absorbed by the body much faster and more efficiently. Even simple carbohydrates will be beneficial at this time - to restore energy reserves in the body. Professional athletes call this period the protein-carbohydrate or anabolic window. At this time, almost all food is used to restore energy and is included in the processes of anabolism.

As a general rule, after a workout it is better to consume carbohydrates from high-glycemic sources, that is, those carbohydrates that are absorbed very quickly and increase insulin levels in the blood. After training, insulin is needed by the athlete's body to initiate the processes of anabolism (growth) and prevent catabolism (destruction) of muscles.

Note! If, after intense physical activity typical of CrossFit, the body does not receive a portion of fast carbohydrates, the process of catabolism may begin when the body begins to consume its own muscles to replenish energy.

It is extremely undesirable to allow this process to occur, so immediately after an intense workout (5-10 minutes) it is recommended to have a small snack.

Post-workout snacks

This could be any of the following snack options:

• Milkshake with the addition of fresh fruits and berries;
• Natural yogurt with banana and strawberries;
• Curd cheese with reduced fat content;
• Any sports bar;
• A couple of peanut butter sandwiches.

It should be remembered that CrossFit nutrition does not encourage the consumption of fast carbohydrates. This is especially undesirable to do in the evening, and also if the athlete wants to lose weight. Therefore, if the workout takes place in the evening or at night, a small portion of cottage cheese (no more than 100-200 grams) with the addition of a couple of spoons of honey or half a banana is quite suitable to close the protein-carbohydrate window.

After a snack, 1.5-2 hours after training, you can have a full meal. Your post-workout menu should include a large portion of protein (about 40 grams) and complex carbohydrates (40-50 grams).

What to eat after training?

Dishes recommended for consumption after training:

• A serving of durum flour pasta with cheese and eggs;
• Beef steak with jacket potatoes;
• Stew of chicken, green beans and bell peppers with buckwheat;
• Wild rice with turkey;
• Oatmeal pancakes with cottage cheese.

However, there is an opinion that the emergence of a protein-carbohydrate window immediately after exercise is nothing more than a clever commercial move created to increase sales of sports nutrition and drinks. And this version is confirmed in scientific circles. The researchers came to the conclusion that the launch of anabolic processes in the body will not begin until the body restores its energy potential of phosphates and ATP in cells through oxidative processes.

This happens as follows. After intense strength training, a large amount of lactic acid is produced in the muscles, which enters the blood and accumulates in the liver, where it is converted into glycogen. Resynthesis (reverse reduction) of glycogen is not possible without the participation of oxidative processes that provide the body with energy. Therefore, in the first 24-48 hours after intense training, the body is busy restoring and maintaining homeostasis, as well as converting lactic acid into glycogen through oxidative processes and is not at all interested in anabolism. This means that there is absolutely no need for increased doses of protein and carbohydrates.

Think Ahead - Health Support Supplements

It is not for nothing that doctors around the world focus on such a concept as prevention. This is the best approach to maintaining health and avoiding many problems. Taking into account the high intensity and increased loads in CrossFit, it is extremely important for athletes to take care of their health, because any injury, illness and other negative consequences are a significant setback in training.

Protection of joints and ligaments

When the time comes to evaluate the importance of these supplements, it is already too late. Simply put, this is what acts proactively and prevents you from encountering unpleasant diseases and injuries by training at full strength anytime, anywhere. Given the incredible workload, taking care of joints and ligaments is extremely important for athletes of any level, even beginners.

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Test boosters for men

The effect of testosterone on the male body will always be much more powerful than any supplement, which is why athletes use any means to increase the level of this hormone. Complexes with plant extracts and natural ingredients that accelerate the natural production of testosterone in the body are best suited for this.

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Killer Labz Terminator Test

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There is great news for you! Now you don’t have to figure out all the variety of sports nutrition yourself! You can use our free service - selection of sports nutrition for your goals. To do this, read the article: “How to interact with a mentor to get maximum results, and even for free!” After reading, fill out the form for selecting sports nutrition.

Sports nutrition for crossfit

CrossFit is unthinkable without high-quality and functional muscle mass and endurance. Therefore, to maintain strength and energy, in addition to a daily nutritious diet, CrossFit nutrition fully allows for the use of special sports nutrition.

The basic set of any beginning CrossFitter is: protein (or gainer, depending on the training goals), BCAA amino acids, vitamin and mineral complexes. Many athletes supplement this list at their discretion with creatine, chondroprotectors, L-carnitine, various testosterone boosters and other supplements.

Proteins and gainers

Protein is a concentrated protein mixture, which, when ingested by special enzymes, is broken down into amino acids and used for the construction needs of the body. Protein in CrossFit, as a basic supplement, can be an excellent help if there is no time or opportunity for a full meal.

A gainer is a protein-carbohydrate mixture, to which creatine, amino acids or other microelements are often added. Typically, such mixtures are used by people of thin build who do not have problems with excessive fat deposition (ectomorphs) to quickly replenish the body’s energy potential after training and gain weight. In relation to CrossFit, as a high-energy-consuming and extremely intense strength sport, the use of a gainer can be recommended before a training load to maintain high training intensity and good performance of the athlete. Gainers of modern production do an excellent job not only of replenishing increased energy costs after CrossFit, but also help muscles recover better after training.

Amino acids

Amino acids are the basis of all living things, since it is from them that all the proteins of the body are composed. BCAA amino acids are the most widely used in sports nutrition. This amino acid complex consists of three essential branched chain amino acids: leucine, isoleucine, and valine. These amino acids make up 35% of all amino acids in muscle tissue, activate anabolic processes, prevent catabolism and promote a moderate fat-burning effect. The main difference between BCAA amino acids and other amino acids is that they are not synthesized in the human body independently, unlike the other 17 amino acids, so a person can only get them from food or sports supplements.

However, the necessity of consuming BCAA amino acids is now being questioned, as many researchers have concluded that the intake of amino acids by athletes is sufficient when following a typical balanced diet, including the consumption of poultry, beef, pork, eggs, cheese and dairy products rich in protein. It is these foods that can completely cover the body’s need for essential amino acids.

Vitamin and mineral complexes

Vitamin-mineral complexes are dietary supplements containing vitamins and minerals necessary to maintain all body functions. For CrossFitters, like any other athletes, vitamins and minerals play an important role in recovery, muscle gain, and weight loss. The modern market of vitamin-mineral complexes offers a wide range of prices for these supplements: from 200 rubles to 3000-5000 rubles. However, the effectiveness of a particular complex does not always depend directly on the price. Often, athletes take vitamins by inertia, not knowing the actual need of the body for a particular substance. Therefore, before taking this or that complex, it is advisable to undergo blood tests for vitamins. Hypervitaminosis (excess vitamin) is sometimes more dangerous than hypovitaminosis (vitamin deficiency).

The regimen for taking vitamins is usually 1-2 months of daily intake with a break of 2-3 months. Taking vitamins throughout the year is not recommended because the body may completely lose the ability to absorb vitamins, minerals and other beneficial substances from food. Therefore, a break from taking even the most harmless vitamin-mineral complexes is necessary in any case.

Basic sports supplements to complement a CrossFitter's nutrition

If you think that a CrossFitter's body is less stressed than a bodybuilder's body, then you are wrong! CrossFit workouts are super intense and put incredible stress on the body. First of all, it is a burden on your immune system, heart, joints and ligaments. Well, no one has canceled the colossal load on the muscles, which also need to recover. That’s why it’s important to supplement your diet with amino acids, vitamins, minerals and healthy fats (and we’ll talk about how to protect your joints at the very end!).

Vitamins and minerals

The use of vitamin and mineral supplements in strength sports is no longer new. In CrossFit, it is extremely important to make sure that the body receives all the substances that it loses every day. The following complexes are best suited for this.

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Fatty acid

The role of omega 3 fatty acids can be called a dark horse. With enough healthy fats, you will progress as expected without experiencing discomfort. But with a deficiency, negative consequences will immediately begin to appear, such as lethargy, deterioration of sleep, condition of hair and nails, as well as slower recovery and even a decrease in the production of important hormones. To avoid this, athletes use the best supplements in the industry.

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Amino acids

A CrossFitter's muscles need full and rapid recovery, especially considering that the entire body is involved during each workout. The best choice would be complex amino acids, which contain a wide range of these substances. There are also complexes in which special emphasis is placed on BCAA.

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Bio Tech Nutra Muscleade

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Core Labs X Amino Power

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Nutrition for muscle building

On the issue of nutrition to build muscle mass, there are currently many different opinions and views, sometimes contradicting each other. However, such a multivariate approach to the problem of gaining muscle mass can only be explained by the desire to bring something new, original and unique to dietetics.

What to consider when gaining mass?

When gaining muscle mass, pre-workout nutrition along with post-workout nutrition play the most important role. Therefore, not only the quality of nutrition, but also a strict eating regimen is of particular importance. 2 hours before physical activity, you should have a full meal, consisting of a portion of complex carbohydrates (at least 50-60 grams) and high-quality protein (at least 20-30 grams). After training, you should immediately have a small snack (in this case, any milkshake with fruit will do, and a portion of gainer from sports nutrition), and 1.5-2 hours after training, you should have a full meal, rich in complex carbohydrates and proteins, It is also acceptable to consume a small amount of fast carbohydrates for dessert.

By and large, muscle mass gain is based on the same principles, regardless of the athlete’s level of preparedness or other criteria.

Principles of gaining mass

• Consumption of high-calorie foods. In the case of gaining muscle mass, the athlete's daily diet should consist of 60-70% high-calorie foods. Of course, you can’t argue with the benefits of eating vegetables and fruits, but with a diet aimed at gaining muscle, excess fiber will interfere with proper digestion and slow down the process of nutrient absorption. Therefore, the proportion of fiber in an athlete’s diet in the case of gaining muscle mass should not exceed 20-30%.
• 6 meals a day. 5 or 6 meals a day is the optimal number of meals for gaining muscle mass. With this type of nutrition, the digestive tract is not overloaded, and the amount of nutrients in the blood is always maintained at a certain level necessary for effective anabolism. Research confirms the fact that if a volume of food designed for 5-6 meals is eaten in 2 or 3 meals, then the excess nutrients will be stored in the form of fat and will not benefit the body. Moreover, it has been proven that the anabolic effect of food intake lasts no more than 3-4 hours.
• Proportions of proteins, carbohydrates and fats. The daily diet for an athlete whose goal is to gain muscle mass should consist of 50-60% carbohydrates, 30-40% protein and 15-20% healthy fats. In this case, you should consume mainly complex carbohydrates. It is recommended to get most of your protein from food, not from sports nutrition. It is not recommended to greatly reduce the amount of fat (below 10%) in order to avoid metabolic disorders in the body.

By following these nutritional principles and combining them with proper intensive training, you can gain high-quality muscle mass.

Do CrossFitters require special diets and supplements?

Nutrition plays an important role not only in sports, but also in everyday life. But it is in CrossFit that the role of everything a person consumes during the day is incredibly high. It’s no wonder that the paleo diet and a balanced diet have become a must for both pros and amateurs. Sports nutrition in CrossFit has also reached the level of an axiom, therefore, without full support of the body, you can not count not only on any records, but also on the usual improvement in your results in training.

Simply put, without thoughtful nutrition and the right sports nutrition, you will always lag behind other athletes who are reaching their full potential. In a sport where constant progression and competition are at the core, most athletes will use the right food and nutrition to improve their performance.

About meals and water

When it comes to the number of meals and the importance of water, there is almost no difference between CrossFit and fitness. Research has shown that the best option is to eat 5-6 servings per day. This option allows you to evenly saturate the body with all nutrients, and also avoid the main “enemy” - increased blood sugar levels. There are two proven nutrition schemes in CrossFit:

• A full breakfast, lunch and dinner with snacks (mostly fruits, healthy fats, protein shakes, etc.) in between;
• Dividing the entire daily diet into 5-6 equal portions.

Water plays an incredibly important role. Research conducted in the USA has shown that athletes who do not drink water during training reduce not only their performance, but also the rate of muscle recovery after exercise. Therefore, drinking 0.5 liters in small portions throughout the workout is a must for both men and women. For people weighing 85 kg or more, the norm will be from 0.7 to 1 liter of water per workout.

The water intake in CrossFit is usually higher than in bodybuilding, approximately 15-20%. This is due to the intensity and frequency of work, especially with an abundance of metcons and conditioning training, as well as to remove cell breakdown products from the body. But, if we are talking about amateur training, when determining the amount of recommended fluid, an adjustment is always made for the state of the cardiovascular system. If you have problems in this area, be sure to consult with your cardiologist about the amount of fluid recommended for you during exercise.

CrossFit nutrition for weight loss

Many aspiring CrossFit athletes, especially girls, dream of losing weight. CrossFit classes themselves are quite energy-intensive and, if you follow nutritional recommendations, they contribute to proper and high-quality weight loss.

The main rule of losing weight is this: consume fewer calories than you can burn. Therefore, a proper diet when losing weight is the most important criterion for successful weight loss.

What to consider when losing weight?

There are a number of things to consider when losing weight.

• There is no local weight loss with the help of nutrition - you need to remember this. The human body uses excess fat very wisely, preventing disproportionate burning of fat deposits. Usually, the decrease in volume is first noticeable in the upper part of the body (important for women), which may be mistaken by some women for its local burning, but this is not the case. In fact, fat burning processes start throughout the entire body at once, but the result is not always noticeable.
• Losing weight quickly is losing weight incorrectly. The result of rapid weight loss, at best, will be a loss of water in the body, and at worst, a significant loss of muscle mass and hormonal imbalances. Usually, after rapid weight loss, excess weight returns in a short period of time with a supercompensation effect and swelling.
• Anyone can lose weight. It is enough to ensure a lack of calories from food or increase their consumption through physical activity.

As in the case of gaining muscle mass, when it comes to losing weight, there are a number of principles that, if followed, can achieve lasting results.

Principles of weight loss in CrossFit

• Consumption of low-calorie foods. The diet of an athlete who wants to lose weight should consist of 70-80% low-calorie foods. The most optimal and healthy foods are those rich in fiber, which lead to quick satiety, are low in calories and support the digestive tract. Fiber can also reduce the absorption of carbohydrates and fats from food, ensuring their gradual release into the blood.
• 6 meals a day. As with gaining muscle mass, when losing weight you should eat frequently (at least 5-6 times a day) and in small portions. With this type of nutrition, energy from food will be completely converted into energy to support life, and its deficiency will be compensated for by excess fat deposits. In addition, this diet allows you to minimize the feeling of hunger during the day and prevents diseases of the gastrointestinal tract.
• Eliminating simple carbohydrates and limiting fats. When simple (fast) carbohydrates enter the body, they cause a sharp increase in blood sugar, which provokes a feeling of hunger within 15-20 minutes. Moreover, simple carbohydrates are high in calories and are absorbed very quickly, triggering the production of insulin and starting the process of fat deposition. Fats are also high in calories and the body does not need to spend a lot of energy to digest them. For example, if you eat 100 calories worth of carbohydrates, then 23 calories will go into processing and storing 77 calories from carbohydrates. But if you eat 100 calories worth of fat, it will take only 3 calories to store it, and 97 calories will remain in the body. Moreover, if you eat more fat than the body currently requires, the lipase enzyme is activated, which triggers the process of fat deposition in adipocytes (fat cells). However, it is impossible to completely limit the consumption of fats, since they are responsible for the health of the skin, hair and nails, as well as for maintaining hormonal levels in the body.
• Dietary restrictions before and after training. It is recommended to eat a small portion of protein 2 hours before training. You should not eat immediately before starting a workout, since the body must spend energy from its own fat reserves, not food. After training, it is recommended not to eat at all for 2 hours, since during this period the metabolic rate in the body increases sharply, and the concentration of fatty acids in the blood increases. If you eat immediately after training, then all the fatty acids will return back to adipocytes (fat cells), and if you don’t eat, they will “burn out.”

CrossFit Products

Here is a list of crossfit nutrition products that should become the “base” in your diet:

#1 CrossFit product. Buckwheat

Buckwheat is the basis of the carbohydrate diet in the CrossFitter’s diet. Buckwheat porridge is a slow carbohydrate that supplies you with energy for a long time. Buckwheat is an excellent source of fiber and protein, the digestibility of which is only slightly lower than that of animal protein.

Buckwheat is a source of zinc, which the body needs to build the testosterone molecule, without which muscles do not grow.

It is a cheap source of carbohydrates. Carbohydrates from buckwheat porridge are cheaper than the same amount of energy from fast food or other unhealthy products.

Buckwheat porridge is a food that is beneficial for all body systems. Porridge is the basis of proper nutrition, which improves the functioning of the gastrointestinal tract, skin condition, and the functioning of all body systems.

This is a product that is suitable both for gaining muscle mass and for improving functionality or losing weight.

CrossFit Product #2. Milk

Milk is a cheap source of protein, fat and carbohydrates for CrossFitters. A liter of milk contains about 550 calories, which makes the white liquid an excellent mass-gaining product. Adding a liter of milk to the diet often solves the problem of “stagnation” in gaining muscle mass and weight gain.

Example: Your daily calorie intake is 2700 units. By consuming 2600-2800 calories on a consistent basis, your weight remains the same. No energy for muscle growth. Your CrossFit nutrition is not working. We add a liter of milk at night - instead of 2600-2800 we get 3150-3350 calories per day. By increasing the caloric intake of the diet, muscle mass begins to grow.

There is not enough liter of milk - add two. We get 1100 additional calories per day with high-quality protein, fat and carbohydrate composition, vitamins and minerals necessary for the effective functioning of the hormonal system.

Milk (kefir, fermented baked milk) is a product that can easily be used to regulate your diet. An ideal option for lazy people and lazy people.

Please note: not all people are lactose intolerant. Many people complain of feeling unwell after drinking milk. Your choice is lactose-free dairy products. Kefir, fermented baked milk, cottage cheese are an excellent option for replacing milk.

CrossFit Product #3. Eggs

Egg white is the most optimal source of protein for humans. Egg white is the standard of protein digestibility. The digestibility index of egg white is 100%.

No less useful is the “fat component” of eggs. Eggs contain healthy fats, as well as dietary cholesterol, without the consumption of which the condition of blood vessels improves, increases the risk of atherosclerosis, and disruptions in the hormonal system occur.

Consume eggs whole. Don't give up the yolk, which for decades has been considered a source of cardiovascular disease. Dietary cholesterol is good for blood vessels and good for the hormonal system!

CrossFit Product #4. Low glycemic index vegetables

It is difficult to single out one, the healthiest vegetable, since it does not exist. Vegetables are an ideal source of fiber, vitamins and slow carbohydrates. The lower the glycemic index of a product, the more suitable it is for CrossFit nutrition.

Consumption of vegetables and fiber is important from the point of view of gastrointestinal health, as well as in order to improve functionality by improving the health of the body with proper nutrition.

CrossFit Product #5. Chicken breast

Lean meat, to which our digestive system is best adapted. A source of quality animal protein.

Chicken fillet is an excellent product for both bulking and drying. This is one of the best sources of protein with which you can gain lean muscle mass or cut while losing a minimum of muscle mass.

CrossFit Product #6. Rice

The second most useful source of slow carbohydrates after buckwheat. Rice is not an alternative to buckwheat porridge, but a complement to it. Alternating slow carbohydrates from rice and buckwheat is a way to get maximum results in the shortest possible time. Rice is a source of vitamins and minerals, as well as a storehouse of vegetable protein with a unique amino acid profile.

For better absorption of protein from rice, it is worth eating rice together with animal products - eggs, meat, fish.

You can diversify your rice diet by using different varieties of rice.

Rice can be consumed with various spices that improve your health and increase testosterone levels (turmeric, for example).

Rice is a carbohydrate that can be given absolutely any flavor.

CrossFit nutrition in the carbohydrate part should be based on the use of vegetables, buckwheat and rice porridge.

CrossFit Product #7. Pollock

Lean fish is a source of:

• High quality animal proteins. Pollock is a fish that can replace chicken breast in your diet due to its mass-gaining properties.
• Unique amino acid profile. Fish complements the amino acid profile of any dish. The more diverse the amino acid profile of the protein consumed, the faster the muscles grow and the results in CrossFit improve.
• Savings. Lean fish is a cheap source of animal protein. Cheaper than meat.

Pollock is the most profitable type of fish in terms of quality protein-price-taste parameters. The taste of pollock can be changed using seasonings.

Any lean fish is an alternative to pollock.

CrossFit Product #8. red fish

A source of omega-3 fatty acids, without which the body cannot function properly. Red fish is a storehouse of omega-3s, healthy animal fats and proteins, without which progress in CrossFit will be slower than you want.

Red fish is a way to improve your health, improve your functionality, improve the condition of your cardiovascular system, skin, nails and hair.

Red fish is an expensive source of omega-3. A cheaper option is to take omega-3 supplements.

Red fish is also a source of protein, vitamins and minerals, the presence of which makes consuming red fish preferable to taking omega-3 supplements.

CrossFit Product #9. Pumpkin seeds

A source of healthy vegetable fats and calories.

An indispensable product for an athlete due to its content of fats, proteins, vitamins and minerals. Pumpkin seeds are beneficial for CrossFitters of both sexes, but are especially beneficial for men. High zinc content is an opportunity to increase testosterone levels and improve men's health.

The high content of magnesium, phosphorus, copper, manganese and other microelements and vitamins allows you to improve the general condition of the body, which will affect the fruitfulness of training.

It is important to combine sources of fatty acids. Without healthy fats (healthy ones - not trans fats), the hormonal system of men and women begins to malfunction, and therefore, without consuming high-quality animal and vegetable fats, long-term, fast, sustainable progress in CrossFit is impossible.

CrossFit Product #10. Fruits

Bananas, apples, citrus fruits, pears, peaches, grapes, and other fruits and berries are an indispensable addition to a CrossFitter’s diet.

With the help of fruits, you do not gain calories, but get vitamins, microelements, dietary fiber and taste sensations that make the CrossFitter's diet less bland.

It is advisable to include 2-3 fruits in your CrossFit diet on an ongoing basis.

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The meaning of training and its features

Speaking about CrossFit, it should be noted that this system is unique. The point of the training is that a set of specially selected exercises develops several muscle groups responsible for a specific parameter (endurance, strength or flexibility), and also helps strengthen the cardiovascular and respiratory systems. Thus, a person will be able to harden his body and, in addition, lose weight and make his muscles more prominent.

The essence of CrossFit training is to perform high-intensity exercises in a circuit in a minimum amount of time. Therefore, just a 30-minute workout can provide noticeable results in just a few weeks. Moreover, if you consider that the CrossFit training program is constantly being improved, “overgrown” with new variations, which allows you to achieve higher results.

Elements from different sports disciplines are used in CrossFit. So, for example, training using this method can borrow:

• gymnastic exercises
• aerobic sets
• actions with dumbbells or barbell
• elements of powerlifting and bodybuilding
• tabata components, etc.

It is the combination of different techniques that allows CrossFit to be considered a unique and effective system for developing the physical abilities of the human body and losing weight.

Approximate training scheme

For those who are ready to start CrossFit training, we provide a sample training plan. So, training may include exercises:

Day 1

Exercises: squats with a medicine ball with feet shoulder-width apart, running (in place, on a treadmill or at a distance), pumping the abs, deadlifts, jumping in place while clapping your palms overhead, burpees.

Day 2

Exercises: pull-ups, push-ups, explosive squats, riding a stationary bike, kettlebell swings, throwing a medicine ball to the maximum height when returning from a squat.

Day 3

Exercises: explosive pull-ups on the horizontal bar, pumping up the abs on the horizontal bar (or the classic version for beginners), lunges with a weight appropriate to the level of training, running in place with raising your knees to the maximum possible height, short running in place with emphasis on your hands. Each of these exercises takes 30-40 seconds to complete, after which you should immediately move on to the next one. After completing a cycle of exercises, you can rest for 10 seconds, and then continue the workout by starting the cycle again. All 3-4 cycles are performed at this pace.

To summarize, we can once again focus the attention of those who want to lose weight on the main aspect of the CrossFit system - the high pace of performing all exercises, thanks to which the mechanisms necessary for burning calories in the body will be activated. Therefore, despite the complexity of such training, you should try to break your own records every day, increasing the effectiveness of each exercise and improving your physical fitness.

Examples of steroid courses for CrossFit

In CrossFit it is necessary to use all the groups of drugs that we talked about today.
Let's look at some examples of such cycles. Steroid course for CrossFit No. 1

• Turinabol - 20 milligrams twice a day.
• Metaprot - 0.5 grams twice a day.
• Phenotropil - 0.2 grams three times a day.
• Eleutherococcus - a teaspoon in 0.25 liters of water on an empty stomach in the morning.
• Pentoxifylline - 0.2 grams twice a day.

Steroid course for crossfit No. 2

• Turinabol - 20 milligrams twice a day.
• Metaprot - 0.5 grams twice a day.
• Testosterone propionate - 0.1 grams every second day.
• Trimitadizine - from 20 to 40 milligrams per day.
• Curantil - 0.15 grams three times a day.
• Rhodiola - 50 drops three times a day.

Growth hormone can also be used in crossfit.
If in bodybuilding Somatotropin is used to gain muscle mass and burn fat, then in CrossFit the most important is its ability to preserve muscle tissue, as well as reduce adipose cells. Girls should use Somatotropin daily in the amount of 5 units, and men can increase the dosage to 10 units. In the next video, Denis Borisov will talk about CrossFit, training and sports pharmacology for this sport:

Diet for a CrossFitter. Paleo Diet for CrossFit

The Paleo diet is very popular among CrossFitters. According to it, nutrition should consist of food that humanity consumed before the onset of the agricultural revolution. That is, the food that a caveman could get and cook on his own.

What is included in this diet: lean meat, fish, eggs, nuts, vegetables, seeds, some fruit, a little starch, and absolutely no sugar.

Sugar causes insulin spikes, and the insulin spike in CrossFit is the cornerstone. Sweet products saturate the blood with glucose, and its carbohydrate residues are stored in the body as fat. Therefore, an athlete’s diet on a paleo diet should consist of carbohydrates that will work 100%. These carbohydrates are found in vegetables, fruits and whole grains.

Many CrossFit proponents believe that the Paleo diet is genetically expected and natural for you and me. Over the past tens of thousands of years, the human diet has changed, and has been replenished with food to which the human body has become accustomed throughout this time. According to scientists, some cereals, milk, semi-finished products - all this makes the body’s work more difficult, causing drowsiness, fatigue, and fatigue. And for an athlete who trains several times a day, 6 days a week, this condition prevents good results in class.

The Paleo diet is designed to ensure that a person is always ready to work. But it’s better to switch to it gradually, since for many athletes a sudden transition to a new diet is stressful for the nervous system.

Nutrition before a CrossFit competition. CrossFit Nutrition Principles

The basis of nutrition is the ability to count calories and apply the data obtained as follows:

• To gain muscle mass, the process of anabolism must be started in the body. Anabolism is impossible without excess calories. We add 300-500 calories to the daily norm (taking into account physical activity).
• To maintain weight and improve physical performance during training, calorie intake should be slightly higher than the daily norm. You can improve your training performance without a significant calorie surplus, but the first option is more preferable.
• To burn fat and lose weight, we enter a state of catabolism. We subtract 300-500 calories from the daily norm (taking into account physical activity).

Calorie counting is the basis of CrossFitter nutrition.

Without understanding the rules listed above, an athlete may train for years and not be able to improve simply because he is in a catabolic state. He lacks energy to grow muscles and improve athletic performance. Conversely, CrossFit workouts for weight loss may not work if the athlete consumes too many calories.

Anabolic steroid

These drugs are well known to representatives of various sports and do not need additional introduction. Although there is a fairly wide range of steroids on the market, only a few drugs from this group are used in CrossFit. The following requirements apply to anabolic steroids in this sports discipline:

• the ability to increase physical parameters;

• high performance.

Those steroids that are intended primarily for gaining mass are not suitable for crossfitters. Thus, the most popular are Stanozolol, Trenbolone Acetate, Oxandrolone, Testosterone Propionate and Phenylpropionate, Drostanolone, and Primobolan.

In addition, crossfitters can use growth hormone. However, the main goal of using this drug in this case is not to increase muscle mass, but to accelerate lipolysis processes. In addition, the powerful anti-catabolic properties of somatotropin will also be useful. We recommend that girls take no more than 5 units throughout the day, and men can use a maximum of 10 units over the same period of time.

Steroids, CrossFit and CrossFit Games: who and how.

This site has always been, is, and will be about the truth. You are either true or not, there is no third option. This article does not aim to denigrate anyone, cast doubt or promote anything. This is just an objective look at CrossFit and performance-enhancing drugs. It is written because we are convinced that no one else understands this moment as it really is.

If you doubt us or our competence, or you don’t understand why we think we “understand everything as it really is” while everyone else doesn’t, then the next section is just for you. If you already know who we are, you can easily skip the next part of the text and start reading from the section “Taking a test for steroids.” If you find it difficult to read “multi-book”, you should even skip this part and go to the section “So who uses it?” This section can be read as a standalone article, regardless of whether your brain can handle the other parts.

Who are we?

I'll start first (ER). I have been a certified CrossFit instructor since 2011. Before that, I practiced CrossFit as part of my regular workouts for a couple of years. I first wrote about this in 2009. As you may remember, CrossFit was first talked about in FitnessRx or Muscle Insider many years ago (before Reebok got on board, and before CrossFit was on ESPN2). You may also know that I was the one who helped this happen. What does this mean for the expanding company Crossfit Inc. is that I have more experience in this topic? than most CrossFitters, most CrossFit coaches, plus CrossFit gym owners. I have also trained and coached athletes at the college and national level. In addition, I am a certified coach in several sports besides CrossFit. I've written three books on steroids, plus quite a few articles that have been quoted in the New York Times as an expert opinion. Also, my work is mentioned in medical journals (<https://romanoroberts.com.mx/wp-content/uploads/2013/05/IllicitAnabolicAndrogenicSteroidUse.pdf>)... well, they figured it out. Most of the articles and various websites about anabolic steroids were also written by me, I’m not bragging. I'm just showing you that I know what I'm talking about and have been on this topic for quite a long time. This should be clear to the Crossfitter who may be outraged by stumbling upon this article as if it were a wall and not know who I am. If you read about steroids on Steroid.com, most likely it was written by me. The same can be said about Isteroids.com and many other sites.

The second author of this article, John Romano (DR), was a consultant for HBO, 20\20 and many other news outlets, but you are probably better known for Bigger, Faster, Stronger or his section in 20\20. Maybe you remember him as the editor-in-chief of Muscular Development... or... Well, in general, to put it bluntly, between us, John and I have almost 60 years of experience in the field of performance enhancement in sports, especially with the use of prohibited and illegal drugs. This includes bypassing the Olympic tests for steroids. Therefore, we can tell you without reservation that in basketball, baseball, cycling (track and street), football, boxing, hockey, wrestling, and ballroom dancing, ping pong and underwater basket weaving), the only participants Those who do not use drugs in any form to increase efficiency are losers who have not taken any place and are then suspect. Do you think CrossFit is any different? If so, I have an excellent bridge in New York that I will be happy to sell to you.

More than 30 years ago, I began to find out where the line was in improving the performance of athletes, with and without the use of prohibited drugs. My teacher was steroid guru and author of the very first steroid manual, Dan Duchain. Since then, I have focused more on a career in journalism, but I have always paid attention to the topic of improving efficiency. I have worked not only with professional and amateur bodybuilders (both men and women), but also with boxers, mixed martial arts (MMA) fighters, baseball players, football players, ballet dancers, models, police officers, firefighters, lawyers, businessmen, people suffering from anorexia and obesity. And since I allocated 10% of my 20,000 sq. m. hall for functional training, I also worked with clients from this area. I have helped them prepare for different types of competitions, achieve their fitness goals, increase their strength and overall fitness, and often this includes getting the most out of the use of illegal drugs.

So this should be enough to say that every article written about steroids and CrossFit to date has not been written by people who have experience that can compare to mine or John's experience in this area (apologies for the slight schizophrenia in the writing style article, but believe me, it will be worth your time).

Simply put, every previous article that attempted to address this topic, claiming even an ounce of authenticity, reliability or honesty, is immediately thrown into the trash. In fact, every article we've seen on this issue is just a bunch of terrible crap and that's putting it mildly... Very putting it mildly...

Cheating the test for steroids.

Cycle A - Roda, handwritten.

Sometimes it seems that CrossFit arose as the opposite of bodybuilding. My career is definitely connected more with bodybuilding than with CrossFit and therefore I naturally fell into the BB camp when the “war” against CF began. However, there are two sides to the same coin. CP and BB have more in common than different. And whether you like it or not, this includes steroids from the spectrum of substances that improve the performance of athletes.

Let's not sugarcoat the next fact, we have helped people cheat tests for steroids. We have studied most of the modern steroid tests, we know what is currently “in play” and what is being studied and we know what is trending in the sports community and which steroids are coming from China and which from other places. Simply put, we can help in any sport, including CrossFit, using performance-enhancing substances and we won’t get caught. Once again, we are not bragging. We're just trying to tell readers who don't know us before where we come from and what we know. We know without a doubt that steroids are ALREADY in CrossFit because some trainers have already been arrested for selling them. So this is an irrefutable fact.

The idea of ​​steroid tests, even the Olympic tests, is simply an effective idea to deter children and aspiring athletes from using these substances. The idea that an athlete who passes a test, even if it is an Olympic test, is clean is a complete fallacy. A steroid test is an intelligence test. Only complete idiots fail it. And perhaps the best illustration of this is the fact that Lance Armstrong, the most tested athlete, has NEVER been caught and most if not all athletes appear to be clean. They just weren't caught by these expensive screening protocols. There are many ways to bypass the standard test for prohibited substances. You will only be caught if you are stupid. This certainly conjures up images of captured champions with their pants down and syringes up their sleeves. The general public discussion should always be about fair play, sportsmanship, following the rules and the winner getting a goddamn cup. Unfortunately, the belief in this is no longer even old, but antique, and takes its place among the belief in the existence of Santa Claus or the Easter Bunny.

Of course, since the birthplace of CrossFit is the USA and CrossFit played “games,” it seems very natural to have a politically correct approach to talk about equal opportunities and fair play. It's all part of a big advertising machine. I’m even surprised at how late CrossFit appeared in the modern lexicon of liberal politicians, who with their speeches are preparing our youth for the inevitable bummer, saying that in the real world anyone can win. Maybe this is true as long as everyone is having fun, right? But of course not, and CrossFit can be a litmus test for other sports, just as Mother Nature intended.

Test.

Until this year, the CrossFit Games used a loose testing protocol. There were no off-season drug checks or surprise tests. Practically, this meant that you could use something that does not have long-lasting metabolic products in the body, almost all year round: testosterone injections, growth hormone and any wheels you can get - oxandrolone (anavar), fluoxymesterone / halotestin, oral - turinabol ( the one that the East Germans used), etc. - whatever you like. If you are familiar with the name of baseball star Alex Rodriguez, who was caught more than once for doping, and you know about the latest suspension from participation (remember - he took a test that did not show a positive result, and he was simply “laid”), then you know that the athlete can compete in any sport, use the following substances (and still pass the test clean):

• Testosterone, 10% cream for skin application, the “grandfather” of all anabolic steroids
• Testosterone (Troches) - 19% oral tablets
• Growth hormone - you know what it is.
• Peptide CJC-1295 is an injectable peptide that stimulates the production of hGH and IGF-1.
• GHRP is another injectable peptide that stimulates the production of hGH and IGF-1.
• IGF-1—insulin-like growth factor 1—is an injectable compound that has been proposed to be the metabolite responsible for the anabolic effects of growth hormone.

There are a couple of other remedies that come to mind (insulin, etc.), but suffice it to say that if Major League Baseball can't count on a positive test from a known cheater who takes all of these things, then neither can the sport that produces only a hundredth part of the total rhubarb - much less it can. The “problem” here is not that competitive CrossFitters can use performance enhancing drugs—anyone can, in any sport. So what makes CrossFitters different? We don't see any specific claim to a higher moral ground that CrossFitters - or anyone else - can claim over any other sport.

Note: If you are saying - or even thinking - that an athlete does not dope because his faith prohibits immoral behavior, we would politely remind you of the fact that a disproportionate and significant proportion of Catholic priests have engaged in child molestation, which is certainly more of an insult to God than the use of steroids (if we were going to use the Judeo-Christian God as a premise in this discussion - which we do not intend to do). So for anyone who was thinking of calling out the name of Christ as a defense for someone - you can stop reading right now.

Who conducts the examination?

Dan Bailey, who has been at the top of the CrossFit Games results for several years, believes that steroids are, in fact, used and that no one is perfect. And here we agree with him. He also wants the organizers to work more actively on doping testing. And here we will not agree with him, because we do not see anything terrible in the use of doping. We also disagree because the company that produces the doping tests is... how to put it... a little suspicious. And the results of their tests are, to put it mildly, misleading.

Expertise in CrossFit is carried out by a private company with the very loud name “National Center for Doping-Free Sports”. This company has been repeatedly criticized for a variety of reasons.

So, it turns out that doping is being used on a massive scale in CrossFit? Let's forget about the recent confessions, accusations of connections with famous drug dealers, obviously "leaky" doping tests, as well as revelations, and look at the issue from the other side:

“The work of the Center for Doping-Free Sports and similar companies can be used to mislead fans,” argues Dr. Don Catlin (the scientist who caught BALCO deceiving), and Dr. Charles Yesalis believes that cooperation with the Center for Doping-Free Sports allows “credibly deny doping." Also, the organization provides custom doping control services. You may hear that the Center conducts drug tests for some University Sports, but in fact, the University only pays for tests for marijuana use. Or they test for the use of “street” drugs, but not doping. Or, alternatively, they only test for certain steroid drugs. Or, or, or... this is how they mislead people. This organization claims to conduct drug tests for a local dodgeball competition, but in reality it only tests for drugs, not doping.

Testing costs $150 and will test “every substance” on the WADA list of anabolic steroids. For $80, you can get a test for +/- 20 substances (and for $20, you can get a “ZJ”)

Cheating the test for steroids. Part 2.

Anabolic steroids are category 1/9 in the official WADA list - various hGH and IGF related peptides, like the potent ones listed above, are not in this category. There is not a single masking agent.

Thus, the National Center for Doping-Free Sports does not test for masking agents or peptides. Plus, you get at least a few hours' warning before urinating in the tube (more than enough time for masking agent, etc...). And they don't test for anything that's not actually listed as an anabolic steroid. So right here, we have given you the formula to defeat them, which is to use a masking agent to hide the steroids, or through the use of peptides, or anabolic steroids that are not included in the list (there are some metabolites that are not) - and of course, such things like fast-acting testosterone that they may not be able to detect at all, nor could anyone else ever be able to.

As for off-season checks, all you have to do is say immediately after the Games to say, “I won't be competing this coming year,” and then say, “I've changed my mind,” and sign up at the last minute—that's throwing your name into a random pool. and there is at least six months to squeeze all the juice out of your brain. Hypothetically.

Because science.

Are the CrossFit games clean? Science says probably not. Without claiming any specific “inside knowledge” (of which we have a lot), we will take science, and in particular, critical research that looked at bodybuilders in the pre-steroid era, and try to find the maximum height/weight ratio that it is possible to achieve, clean from doping. What these scientists did was essentially study bodybuilders who competed in the pre-steroid era, looking at their physiques, as well as establishing a cut-off point that could be achieved naturally, they came up with the formula Lean Body Mass Index (FFMI). Let's take an abstract look at this study (you can skip this part too, here the authors say that, statistically, people with an FFMI of 25 or higher are likely to use performance enhancing drugs):

Dry mass index of those who took and did not take anabolic androgenic steroids

Koury EM, Pape SHG J., Katz DL, Oliva P. Information from the authors. Abstractly.

We calculated the lean mass index (FFMI) from a sample of 157 male athletes, including 83 who took anabolic androgenic steroids and 74 who did not. FFMI is determined by the formula: (lean muscle mass in kg.) * (height in meters) -2. We then added a small correction: 6.3 * (1.80 m - height) to normalize these values ​​to the height of 1, - m person. The reported FFMI values ​​for athletes who did not use steroids extended to a well-defined limit of 25.0. Similarly, the sample of 20 Mr. America winners from the pre-steroid era (1939-1959) against which we assessed normal FFMI had an average FFMI of 25.4. In contrast, the FFMI of many users in our sample easily exceeded 25.0, and some even exceeded 30. Thus, although these data should be considered preliminary, it appears that the FFMI may represent a useful initial measure for screening for possible steroid use, especially in sports, medical, or forensic situations in which individuals may attempt to abstain from such behavior.

So let's take a look at the unadjusted FFMI formula in a little more detail...

How is the Dry Mass Index (FFMI) and Mass Index (FMI) calculated:

Who uses it?

All of the above leaves us with the question “who uses anything forbidden?” The study above draws the line at an index of 25, i.e., at numbers above 25 (starting with 25, 1... etc.), scientists assume that the subjects are using anabolic steroids or some other form of doping - although they note that the winners of Mr. America's pre-steroid era (supposedly the most muscular men in the country) had an average of 25.4 - so let's see which of the TOP 10 men of the CrossFit Games of last year had an FFMI of 25+, based on their profile data on the CrossFit Games website. Let's also assume that human genetics haven't changed much since 1950 (pre-steroid era), okay?

An index of over 25 does not mean they are using steroids, it just means that according to the above studies and according to the above scientists there is a high degree of likelihood that the issue is not limited to sports nutrition alone... if you want more recent examples of FFMI, Barry Bonds had an index 28 in 2002 (according to the book "Game of Shadows") - the same year in which it is known for sure that he used anabolic steroids, when he set the league's top walking record and broke Mark McGwire's attack record.

Fat content will be our guess, but let's be honest and say we're talking about an average figure for most men, and we'll also increase their chances of getting away with it by setting it to a fairly high 9% body fat, which usually means abs are quite noticeable. We are also ready to admit that maybe the good doctors at Harvard who conducted the tests were shortchanged by a few points, and the pre-steroid Mr. America had an average of 25.4, so why don't we (just for fun) set our plankun to 26, not 25, and see what we see?

So, if we go “by the book” and assume that the above study is still correct, and that FFMI 25+ indicates probable steroid use, we should check the box next to each of last year's TOP 10 except one (Ben Smith). If we nevertheless increase the bar to 26, because scientists have underestimated our potential, 50% will still be higher (the average of these 10 athletes is 26.02, which is half a unit more than the pre-steroid Mr. America winners).

A lot of three-time champion Rich Froning's form comes from his amateur baseball career, so (to be honest) we'll compare him and his peers to established baseball players like this: In unadjusted FFMI terms, Froning's score is 26.4, the same as baseball's Alex Rodriguez. , while Neil Maddox's score is 0.1 higher than Jose Canseco's, and Marcus Hendren's score is 0.1 lower than Roger Clemens'. If we use their “adjusted” FFMI (normalized for a person 1.8 meters tall), we get Froning - 26.1 (which is 0.3 lower than in our comparison with Rodriguez, who in turn increases to 27), Bailey will drop to 25.2, Khalipa to 28.2 (still 0.1 higher than Mark McGwire and Manny Ramirez), Hendren will drop to 25.9, Bridges to 24.3, Anderson will rise to 26.3, Panchiko will drop to 25, 4, Maddox will drop 0.1 to 26.8, Fisher will move up to 25.2, and Ben Smith will stay put. If we use "adjusted" FFMIs, only those that have decreased, and assume a target of 26, we would still have higher rates in the 40% of 10 athletes who (hypothetically) meet the criteria for steroid use - even assuming higher levels fat in their bodies and less muscle than they objectively have (*above, for baseball players, we are still using 9% body fat, presumably they also weighed more, there is a time when it was known for sure that they were using steroids - if they were fatter, it is obvious that their score would have dropped significantly).

We're not suggesting that anyone is using steroids, we're just trying to bring some science to conversations that have been going on for the last few years. By comparison, the world's top CrossFitters are statistically very close to the baseball players who were caught with steroids. For comparison, the Yankees' all-clear, Derek Jeter, has a 22.3 FFMI or 23 adjusted.

If we assume that the one who is bigger than Evgeniy Sandov (Mr. Olympia statuette) or perhaps the one who is bigger than Barry Bonds (at least half a point higher) is 100% on steroids, and set our bar at 28 FFMI, then we will still be look at Jason Kalipa (fun fact, Kalipa's sponsor, Progenex has ties to a steroid dealer who has already been charged), at the risk of repeating ourselves, we will also tell you that Barry Bonds had an FFMI of 28, which at one time broke all possible records - and Kalipa has an FFMI of 28.5 (or 28.2 adjusted) ... higher than Barry Bond in his most steroidal period.

Reason to think...

You may not return home.

Obviously, we can take Eugene Sandow as the highest indicator of what can be achieved naturally (again, probably around 27 FFMI), the fact is that this result was 100% achieved before steroids were invented. This is perhaps the best boundary for rating... 27/27.5? Once again, we can name only a few people in history who achieved this level of muscle without outside help... After the middle of the last century, perhaps in the early 60s, we can no longer be sure what and who helps in building muscle. That's why the study above looks at bodybuilders before 1959. After that, although the doses were still small, the drugs were already in play.

Until the early 1980s, bodybuilding was actively involved in the drug testing dialogue. Before the passage of the Anabolic Control Act, Ben Weider was looking to convince the IOC that bodybuilding should be in the Olympics, and several egregious deaths of high-level athletes prompted the leadership to try to clean up bodybuilding's reputation and focus on testing its athletes in the IOC community.

But after that, for most bodybuilders, the primary task was not to find ways to increase muscle in natural ways, but to find ways to cheat. Very soon after the testing experiment began, the “natural movement” in bodybuilding actually died. In the early 90s, simultaneously with the criminalization of the distribution of steroids, bodybuilding became the first “sport” in which there was a division into a “natural division”, which was tested for doping, and a “regular division”, the participants of which “said” that they were being tested, but not did this, or were just planning to pass. My most detailed adventures with Duchaine during this time consisted of two parts: how to get maximum results without breaking the rules, or how to cheat. At this point, ESPN stopped patronizing the bodybuilding show and the only competitor to the competition that did not undergo doping control appeared on the screens - World's Strongest Man, which many also formally condemned due to the lack of testing. You may have noticed that the CrossFit Games took away airtime from strongman... who in turn took it away from bodybuilding... The old adage that "what has been seen before is not impressive in the future" was perfectly illustrated by the collapse of the movement's popularity and its disappearance from ESPN. When the audience had already seen the 250 pound Mr. Olympia, she won't be happy with the 213 pound Mr. Olympia. That's why after 250 lb. Leigh Hany we got 260 lb. Dorian Yates and not 198 lb. Shawn Ray.

However, the most constant manifestation of human nature over thousands of years is the postulate - a man will go to any lengths to increase his toughness (performance). It is as easy to say that athletes will stop doping as prostitutes will stop giving blowjobs. After all this started, the word “natural” in relation to bodybuilding became very elusive. There simply is no such thing. They began to watch as Mr. Olympia began to increase by 47 pounds from one competition to the next. Bodybuilding has become an icon of the wide and radical use of all possible drugs, far superior to even the most radical methods during the “natural era”. But doping is obvious in any sport if you know what to look for.

Study the yearly improvements in performance in any sport and you can plot a course that reflects doping use. When the EPO test was developed, we immediately saw that marathon runners' performance dropped. When off-season testing of Olympic athletes was introduced, we again immediately saw a drop in results. Have you guessed what happened in 1989? Olympians began to be tested for PEDs in the off-season. See this huge dip in the graph, this is the improvement in men's 100m times, which coincides with the wide open sale of GF-1 and other undetectable peptides on the Internet.

A study published in the journal Drug Testing Analysis concluded that when a new drug is introduced for which no testing has been developed, performance increases across all sports... when a test becomes available, performance falls across the board. This is why doping tests do not work both in the microcosm of bodybuilding and in the macrocosm of the sport as a whole. (*diagrams were borrowed from this study). All this is obvious in all sports, some more, some less, but for Olympians, highly paid pros, doping is as much a part of the game as the uniform. The various doping scandals that have erupted over the years in professional sports are evidenced by isolated cases. In any sport, the individual tries to keep up with the rest of the group when it comes to improving performance. When someone is caught, it does not mean that the only crook is caught, it means that one of the crooks is caught. It is very naive to think otherwise.

But remember that when we talk about CrossFit, we also mean every sport on the planet - and we're not saying that anyone uses steroids or will use them in CrossFit and/or the CrossFit Games, we're just saying that no one is using steroids. is 100% pure and will not appear.

At the Games there were not a single positive result in women or men and only a few (for prohibited but still legal additives) in team competitions. We will simply say, based on the data that is available, citing the studies that we cite, that there is a high probability that someone is cheating. We also say that the company that conducts the tests is not very reliable, and that testing yourself is a little ridiculous. Put it all together and what do you get? End of our article.

End of our article.

Article authors: John Romano and Anthony Roberts. (c) Steroids, Crossfit, and The Crossfit Games: Who & How

The article was translated by the team of the VKontakte group “Daily News of Crossfit”

Text translation: Vadim Khurin Anton Kovalev Andrey Khaletsky Evelina Markova

Editing and design: Artem Volodko

We wish you pleasant reading!

Nutrition for a crossfitter. Pharmacy preparations for crossfit athletes.

Every CrossFit athlete should use sports supplements and pharmaceutical drugs to improve the quality of recovery and training. We will not talk about sports supplements in this article, but we will highlight relatively harmless medications that are available without a prescription, are not doping, and have been tested by a large number of athletes. All of them can be bought at a regular pharmacy for relatively little money.

. Please note that although pharmaceutical drugs are safe, you still need to carefully read the instructions and, in some cases, consult a doctor before using them. We will not talk about the whole variety of pharmaceutical drugs, we will only indicate those that every CrossFitter who cares about his athletic longevity should take: Riboxin. Riboxin is a stimulator of biochemical processes; it has a positive effect on the athlete’s heart. This drug has antiarrhythmic, anabolic and other beneficial effects. By increasing the force of heart contractions, it helps increase stroke volume. Riboxin generally improves blood supply to tissues, as well as coronary blood supply. When consuming Riboxin, you can observe an improvement in energy metabolism, the activity of many enzymes and metabolic processes in the myocardium. Another positive effect of taking this drug is improved muscle tissue regeneration. But, despite all its positive qualities, Riboxin is poor as a reducing agent, for this reason it is recommended to be taken in combination with potassium orate, which acts as a kind of amplifier. Potassium orotate. This remedy belongs to the category of metabolic. Potassium orotate stimulates endogenous biochemical processes. You can buy it at a pharmacy without a prescription, most often it comes in tablet form. The dosage for a crossfitter is within 1.5-2 grams per day. In principle, potassium orotate is a common mineral salt found in the cells of any living organism. The positive effects of taking it include strengthening the athlete’s cardiovascular system and a general anabolic effect, which makes quick recovery after training possible. In addition, there is an increase in diuresis (removal of fluid from the body) and an improvement in appetite. But do not overestimate the positive effect of potassium orotate for crossfitters; the effect is not that strong. On the other hand, an athlete taking this drug will not experience problems with poor tolerability and side effects. Asparkam. Asparkam contains potassium and magnesium in a form that allows them to be absorbed by the body easily and painlessly. These substances contribute to the effective regulation of metabolic processes. Basically, asparkam is used by athletes who want to quickly lose weight. In addition, asparkam helps prevent cramps and makes training easier in hot conditions. As a rule, this drug is produced in the form of tablets; the order of use and dosage can be found in the instructions. Taking pills should be planned for the morning and afternoon, since the body does not absorb magnesium and calcium well in the evening. Panangin. Magnesium/potassium deficiency predisposes to the development of hypertension, coronary artery disease, atherosclerosis, arrhythmias and metabolic changes in the myocardium. Panangin is a good antiarrhythmic agent, which is a source and replenishes the deficiency of potassium and magnesium. It also prevents or eliminates hypokalemia. Improves myocardial metabolism due to the active intracellular cations K and Mg2. Exogenous aspartate, having a high affinity for cells, acts as a conductor of ions: due to the slight dissociation of the salts it contains, ions in the form of complex compounds penetrate into the cell. In addition, magnesium ion is involved in many enzymatic reactions, the metabolism of proteins and carbohydrates, plays an important role in maintaining potassium and calcium homeostasis, and has calcium channel blocker properties. Leuzea (moral root) or Leuzea - ​​P. This plant, growing in eastern and western Siberia, Central Asia and the Altai Mountains, contains phytoexidons - steroid compounds with pronounced anabolic properties. In the body of an athlete, Leuzea enhances the processes of protein synthesis and their accumulation in the muscles, heart, liver and kidneys. Using this drug you can significantly increase physical endurance and intellectual performance. Long-term use of Leuzea leads to expansion of the vascular bed and, in turn, improvement of general blood circulation. The heart rate decreases. Based on Leuzea, they produce such a food additive as “Levzea - ​​P”. One Levzeya-P tablet contains about 0.85 mg of ecdisthene, supplements with which cost from 700 to 1,800 rubles in sports stores. Vitamin and mineral complex “Complivit”. 11 vitamins, 8 menirals lipoic acid. They are used to increase the body's resistance during increased physical and mental stress, and during regular sports activities. You can add many more pharmaceutical drugs to this list, such as mildronate, agapurin, fish oil, flaxseed oil, Aralia Manchurian, etc., but these drugs are essential drugs when practicing crossfit. Now let's look at how to take these drugs and combine their use. Note: It is best to consult a doctor before use! 1. Riboxin (approximate price - 40 rubles per package - 50 tablets). Take 3-6 tablets 2 times a day before meals for 1-3 months. It is advisable to carry out one of the techniques 1-2 hours before training. 2. potassium orotate (approximate price - 80 rubles per package - 20 tablets). Take 2-3 tablets 2 times a day for 1 month, 1 hour before meals. 3. asparkam or panagin (the latter, according to the Powersport group, is better). Asparkam (approximate price - 75 rubles per package - 50 tablets). Take 2 tablets 3 times a day after meals for 1 month. Panangin (approximate price - 150 rubles per package - 50 tablets). Take 1 tablet 3 times a day after meals for 1 month. 4. Leuzea - ​​P (approximate price - 90 rubles per package - 100 tablets). Take 3 tablets 3 times a day with meals for 3-4 weeks. Do not consume later than 4 hours before bedtime. It is advisable to use it in the morning and afternoon, on training days - one meal with a meal before training, one after training. 5. complivit (approximate price - 150 rubles per package - 60 tablets). Take 1 tablet per day, on training days, 2 tablets (one dose with a meal after training. In total, we have a month-long course of taking pharmaceutical drugs. After that, you can take a month-long break and repeat the course again. Strength and endurance to everyone!