title: Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals.
abstract: OBJECTIVE
  The purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition.
  
  
  METHODS
  In an open label randomized study, 13 male and 16 female trained Crossfit participants (mean ± SD; age: 31.87 ± 7.61 yrs, weight: 78.68 ± 16.45 kg, percent body fat: 21.97 ± 9.02) were assessed at 0 and 6 weeks for body composition, VO2max, Wingate peak (WPP) and mean power (WMP), in addition to sport-specific workouts (WOD1: 500 m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 15 minutes to complete an 800 m run "buy in", followed by as many rounds as possible (AMRAP) of 5 burpees, 10 Kettlebell swings, 15 air squats). The supplement (SUP) group consisted of 19 g of a pre-workout drink (extracts of pomegranate, tart cherry, green and black tea) taken 30 minutes before and a post-workout protein (females: 20 g; males: 40 g) and carbohydrate (females: 40 g; males: 80 g) supplement consumed immediately after each workout. The control (CTL) group consumed only water one hour before or after workouts. Participants completed three (minimum) varied workouts per week at a CrossFit gym as typical to habitual training throughout the six week study. Data were analyzed by repeated measures ANOVA (p <0 .05), 95% Confidence Intervals, and Magnitude Inferences.
  
  
  RESULTS
  There were no time × group interactions for body composition, WMP, or WOD1 based on ANOVA statistics. VO2MAX, WPP, and WOD2 results revealed that the pre/post supplements were likely beneficial after 95% Confidence Intervals and Magnitude Inferences analysis.
  
  
  CONCLUSIONS
  The combination of proprietary supplements taken for 6 weeks may provide benefits during certain sport-specific performance in trained CrossFit athletes but not others.
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Jordan J
authors.initials: JJ
authors.lastname: Outlaw
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Colin D
authors.initials: CD
authors.lastname: Wilborn
authors.affiliation: Department of Exercise and Sport Science, University of North Carolina Chapel Hill, 209 Fetzer Hall, CB# 8700, Chapel Hill, NC 27599 USA.
authors.forename: Abbie E
authors.initials: AE
authors.lastname: Smith-Ryan
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Sara E
authors.initials: SE
authors.lastname: Hayward
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Stacie L
authors.initials: SL
authors.lastname: Urbina
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Lem W
authors.initials: LW
authors.lastname: Taylor
authors.affiliation: Human Performance Lab, Exercise and Sport Science Department, University of Mary Hardin-Baylor, 900 College Street, Belton, TX 76513 USA.
authors.forename: Cliffa A
authors.initials: CA
authors.lastname: Foster
keywords: CrossFit; Pomegranate; Post-workout; Pre-workout; Supplement
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