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Starting this week we will be doing a friday blog entry on various topics pertaining to training, nutrition, training psychology, and other various topics that will improve not only your crossfit experience but life as well!!
This week I asked for some questions people had on nutrition and got a few, but in the future don’t be shy to ask! This is your chance to ask any question you have on anything nutritionally related, no matter how broad or specific.
So lets first address the two questions asked (Thanks Loan and Jonathan!)
1) From Loan….Beet Juice.. Good, Bad, Ugly? Help, Hurt?
Interesting question….. Here is what the research says…
“In conclusion, dietary supplementation with NO3−-rich BR dose dependently increased plasma [NO3−] and [NO2−] up to 16.8 mmol NO3− and caused peak reductions in systolic BP and MAP dose dependently, up to 8.4 mmol NO3−. These results suggest that the consumption of high NO3− foodstuffs may be an effective strategy for maintaining and perhaps enhancing vascular health in young adults. The present study also demonstrated that the O2 cost of moderate-intensity exercise is reduced dose dependently, up to 16.8 mmol NO3−. Supplementation with 4.2 mmol NO3− did not enhance time-to-task failure relative to PL; however, supplementation with 8.4 mmol NO3− significantly improved time-to-task failure relative to PL, with no further improvement evident following supplementation with 16.8 mmol NO3−. Although the mechanistic bases for the reduction in the O2 cost of submaximal exercise and enhancements in exercise tolerance following acute dietary BR remain unclear, these results provide important, practical information that may underpin the potential use of BR/NO3− supplementation for improving cardiovascular health in the general population and for enhancing exercise performance in athletes.”
(J Appl Physiol. 2013 Aug;115(3):325-36.)
In english…. “Beet Root Juice seems to reduce the cost of exercise and allow one to perform longer, it also seems to have lasting effects on heart health, it appears to be great stuff, we just aren’t quite sure the mechanism yet.”
So in conclusion, I’m sure its not magic, but it looks like it can only help and not hurt so I say give it a shot!
2) From Jonathan… Caffeine? Better taken all at once or sipped throughout a workout?
Great question my friend. I love the stuff, I drink coffee everyday and use a caffeine supplement before I work out almost daily. Caffeine is an incredibly well-studied performance enhancing drug, and known thermogenic (fat-burning) compound.
Unless you have a medical condition, or severe intolerance, I love caffeine pre-workout for anyone who has aesthetic or performance goals.
Now to your question….
I’ll make this real simple unless someone requests me to go full geek and pull out some research.
For a quick wakeup-vikingthroatpunch-breathefire-craplightning-livebrutal experience You’ll want to…
Consume your dose of caffeine in a quick serving 30 Mins pre workout all at once.
(This will vary based on tolerance anywhere from 75-300mg usually)
This is optimal if you are looking for a quick wake-up and smash a workout.
For a stayawake-godthisisboring-Ifeelmyselfdroolingbutcantreactfastenough-idratherwatchoprah-isthereanypainttowatchdry?-ImsotiredIdkickapuppytosleep- kind of day…..
We’ve all had those days where we’d boot this little feller for a nap……
You’ll want to Consume caffeine in small frequent doses (50-200mg every hour or two)
So there you can see it depends on what you are trying to accomplish, but either way has a definite benefit.
Keep the questions coming! I will answer any and all nutritional queries that come my way!