Nutrition, food, foodbasics, crossfitnutrition, carbs, protein, fats


21 June 2019 | by CrossFit Amsterdam

Let’s talk about Supplements!
It’s a very tricky topic. Most of you know that we can all use a little help from supplements these days.
No matter if you train or not, usually the food in our diet doesn’t contain a sufficient amount of vitamins and minerals and we need to supplement.
The tricky part is, what do we need and what brand is best.

The supplement industry is BIG! Huge!
There are a lot of different supplements and quality varies, a lot!
So, here we are trying to explain what you need and we’ll try to keep it short.

Protein Powder
Very well known as a building block for muscles.
We all know we need it and most of us know there are many different sources of protein. For optimal absorption it’s important to vary the protein sources in your diet.
Some examples of protein are; Lean meat (and fish), eggs, some dairy products like cottage cheese and skyr/kwark, tofu, beans, and protein shakes of course.
When training you need extra protein to optimize muscle recovery.
For the geeks among us, there’s a lot of tools online to calculate the amount of protein you need per day. The average intake when training is 70-130 gram per day, depending on your body weight and training intensity.

While it’s important to eat enough protein throughout the day as part of your diet, it’s very beneficial to take extra protein before or after a heavy training session. It helps increase muscle mass and strength when taken pre-workout, post-workout, or both.
You can supplement with a vegetal protein powder, like pea protein or rice protein or with a dairy based protein like whey protein.

Fish Oil – Omega 3
As you train you create muscle damage. When you recover, the body repairs that damage to protect you for when that damage would happen again. That’s how the body weapons itself and how we get stronger. So you don’t get stronger while training, you get stronger while recovering. Omega-3 helps repairing that damage, so you’ll actually recover faster.
We recommend 3-9 capsules a day, depending on how much you train and how sore you get. Fish Oil has many other benefits, it’s also good for brain and eye development and may help prevent heart disease.

There are so many health benefits of Magnesium!
But before we make this a 3 page long article, let’s stick with the ones that are sports related. Magnesium boosts exercise performance. While training your body uses 10-20% more magnesium than while resting. Magnesium helps move blood sugar into muscles and dispose of lactate, which can build up in muscles during exercise and can cause muscle soreness and cramps.
Magnesium also has anti-inflammatory benefits, this helps recovering damaged muscles after training. As a supplement it is recommended to take up to 500mg a day.

Vitamin D
Your body is designed to get the vitamin D it needs by producing it when your skin is exposed to sunlight, preferably by exposing lots of skin when the sun is high in the sky.
Needless to say that we don’t get enough sun while living in Holland. We have not enough sunny days and we cover most of our body with clothes, usually. Unless we’re training of course :)
Vitamin D is a very important supplement. Is helps improve our mood and helps fight depression, reduces inflammation, strengthens bones and muscles and protects your immune system, it is the most efficient anti-virus we can take.
It’s recommended to take 1000-4000 IU per day, which comes to 2 capsules.

It’s hard to find a good brand with high absorption levels. There are many brands that don’t use the best ingredients and have very low absorption. This means that your body can’t do anything with it and excretes most of it. A waste of money and effort, needless to say that those brands make a lot of money, selling placebo-like products.
After good research and testing it ourselves, we found that GoPrimal and Sunwarrior are very good brands with top quality ingredients and very high absorption.
We only sell the best, because we want the best for our athletes.
Ask our coaches to help you find the products you need.

Resources;,,, PubMed Central, sunwarrior