© 2019 BOX NUTRITION

WHAT'S IN YOUR BOX

Caffeine

 

Our caffeine tablets are an effective way to boost performance and reduce fatigue. Caffeine has shown to improve performance in a number of different activities including endurance and high-intensity exercise (1, 2, 3, 4), making a great addition for the CrossFit athlete. Caffeine exerts a greater effect when consumed in an anhydrous state (like our tablets) as compared to coffee (5).

 

Recommendations​

Consume 1-2 tablets, 30-60mins before exercise (Contains 200 mg caffeine per serving). Do not exceed the stated recommended daily dose as it can cause bad side effects and will provide no further benefits.

 

We all have individual tolerances so if you 're sensitive to caffeine be aware of it affecting your sleep and best not to take caffeine too late in the day.

 

Warning: Not recommended for children or pregnant or breast-feeding women.

 

Creatine Monohydrate

Creatine monohydrate is the most effective performance enhancing supplement currently available to athletes in terms of increasing high-intensity work capacity and lean body mass during training (6). Creatine has been shown to increase strength, power and fat free mass (7, 8). It may also benefit high intensity exercise and even endurance training (9), making it a perfect fit for CrossFit.

 

Recommendations

Consume 2-3g preferably before and after training, or 5g at any point during the day. A 5ml scoop or tspoon.

 

There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

 

Beta Alanine

 

Beta alanine is a non-essential amino acid needed for the synthesis of carnosine, a compound that acts as a buffer to muscle acidosis during high exercise, which helps reduce fatigue (10). BA supplementation has been shown to increase concentrations and improve performance in a number of high intensity activities between 1-4 minutes and up to 9 minutes (11) making it a great addition for CrossFit athletes.

 

Recommendations

Consume 4g-5g daily divided between 3-4 serving. BA can cause a tingling sensation on the skin which is normal. Take alongside meals to avoid this. A 5ml scoop or tspoon = 5g. Do not exceed the stated recommended daily dose.

 

HMB

HMB (β-Hydroxy β-Methylbutyrate) can be used to enhance recovery by attenuating exercise induced skeletal muscle damage and breakdown (12). When training volume is high or WODing regularly then sparing muscle mass is key making HMB an effective addition to the diet.

 

Recommendations

Consume 2 tablets twice daily preferably before and after exercise. Do not exceed the stated recommended daily dose.

 

References

 

  1. Goldstein, E., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B., Wildman, R., Ivy, J., Spano, M., Smith, A. and Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), p.5.

  2. GRAHAM, T. E. & SPRIET, L. L. (1991) Performance and metabolic responses to a high caffeine dose during prolonged exercise. J Appl Physiol, 71, 2292-2298.

  3. GRAHAM, T. E. & SPRIET, L. L. (1995) Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. J Appl Physiol, 78, 867-874.

  4. SMITH-RYAN, A. AND ANTONIO, J.Sports Nutrition and performance enhancing supplements In-text: (Smith-Ryan and Antonio) Bibliography: Smith-Ryan, Abbie, and Jose Antonio. Sports Nutrition And Performance Enhancing Supplements. New York: Linus Leanring, 2013. Print.

  5. Hodgson, Adrian B., Rebecca K. Randell, and Asker E. Jeukendrup. 'The Metabolic And Performance Effects Of Caffeine Compared To Coffee During Endurance Exercise'. PLoS ONE 8.4 (2013): e59561. Web. 5 Aug. 2015.

  6. Buford, T., Kreider, R., Stout, J., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J. and Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), p.6.

  7. McNaughton, L., Dalton, B. and Tarr, J. (1998). The effects of creatine supplementation on high-intensity exercise performance in elite performers. European Journal of Applied Physiology, 78(3), pp.236-240.

  8. Nutrition and Athletic Performance. (2015). Medicine & Science in Sports & Exercise® and in the Journal of the Academy of Nutrition and Dietetics, and the Canadian Journal of Dietetic Practice and Research., (Position Stand).

  9. Cooper, R., Naclerio, F., Allgrove, J. and Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), p.33.

  10. Lancha Junior, A., de Salles Painelli, V., Saunders, B. and Artioli, G. (2015). Nutritional Strategies to Modulate Intracellular and Extracellular Buffering Capacity During High-Intensity Exercise. Sports Medicine, 45(S1), pp.71-81.

  11. Hodgson, Adrian B., Rebecca K. Randell, and Asker E. Jeukendrup. 'The Metabolic And Performance Effects Of Caffeine Compared To Coffee During Endurance Exercise'. PLoS ONE 8.4 (2013): e59561. Web. 5 Aug. 2015.

  12. Wilson, J., Fitschen, P., Campbell, B., Wilson, G., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D., Stout, J., Hoffman, J., Ziegenfuss, T., Lopez, H., Kreider, R., Smith-Ryan, A. and Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1), p.6

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