Social media can be a really powerful tool when used for good not evil. Sure it's full of ridiculous selfies and the odd hilarious meme, but if you follow the right accounts, you can uncover some nuggets of gold that can push your training and genuinely up your knowledge.
Case and point; CrossFit games veteran Cole Sager. A prolific Instagram poster, Sager is an athlete in his prime and isn't afraid of sharing his knowledge with his growing fanbase.
In addition to training the house down on a daily basis, Sager knows a thing or two about nutrition and supplementation. In fact, he's learnt the hard way that nutrition more than anything can play a vital role in your progression as an athlete of any level.
Sager recently shared a transformation post on both his Instagram and personal blog, demonstrating the weight loss, and more importantly health gains, he’s achieved since playing college football in 2012. Admittedly gaining 35-pounds on purpose on the orders of his coach (15.8kg in Australian), Sager outlined how an unhealthy relationship with food reared it’s ugly head. However his battles with food began long before his weight gain, when staying lean became an ‘obsession’ for the college athlete.
“I decided that I was going to do whatever it took to get lean and shredded,” says Cole on his website. “I went on a severe calorie-restrictive diet, did not consume nearly enough carbs, and slowly watched my performance tank. At one point my energy levels were so low that I became slightly narcoleptic, falling asleep randomly and frequently."
Now a regular the the CrossFit Games and 2017's 5th 'Fittest Man On Earth', Sager has forged a positive relationship with nutrition, and is happily sharing his advice. Thanks to Instagram Story's new 'Ask Me Anything' feature, Sager opened the floor to his followers who had questions on relating specifically to his supplementation when training.
“I cannot reiterate enough the importance of an accountability tool to help us stay focused on our nutrition goals and maintaining a healthy view on food,” advised Sager on his Instagram profile. “This is something that I did not have through college or my early years of Crossfit.”
With that in mind, here are some of the questions thrown Sager's way this week via his Instagram and his knowledgable answers. Take a knee, supplement school is in session.
What makes a stimulant free pre-workout actually work?
They use a nitric oxide complex to deliver more oxygen to your brain and muscles - giving you more energy, focus, and stamina during your workout.
When is the best time to take creatine and BCAAs?
I personally take creatine after my workouts (5g daily) and drink BCAA mixed with my pre-workout before and during my workout sessions.
Are carbs best pre or post-workout?
Depends on your type of workout. If you are doing a lower intensity workout, I recommend before.
If you are doing a high intensity (CrossFit style) workout, then it's better after.
Is casein just for when you want to bulk, or for nighttime recovery in general?
If you don't get enough protein in your food consumption during the day, then casein is a good protein source before bed, not just for bulking up.