What Are The Benefits of Wrist Wraps for Crossfit


For as long as I can recall there has always been some sort of debate on whether you should use wrist wraps for training or whether you should use them.

One of the negatives about using wrist wraps, that some people think can be a potential problem, is that using them can or will weaken your wrist as a result of not using them properly.

Some think that if you take away your bodies need to strengthen the joint, then you ultimately sacrifice strengthen the joint, and I can see where they’re coming from.

But, I guess my view is that you have to strike a balance in terms of not getting a full workout, or potentially workout that in the end might make you a far better athlete, verses going as far as your joints allow you to.

So here are the benefits in using wrist wraps.

1) Allows you to lift heavier – more pull ups, more squats.

When you put on wrist wraps, you’ll feel an immediate difference to your perceived strength. Your wrists feel more sure and more solid, much the same way knee wraps feel when you’re using them for squats. In a way they are more solid. You see, using wrist wraps is like (for short time at least) growing a whole bunch extra tendons around your wrist joint

2) Wrist joints pain – alleviating stress on joints.

I don’t know about you, but for me, I get pain in my wrist joints when I’m doing bench press and lifting heavy. I can also sometimes feel as if the bar could slip from my grip especially when I go heavy. After using wrist wraps a lot of that psychological fear disappears. Instead I feel a lot more in control and the bar is more steady, allowing me to do more reps and sets.

3) Gives you more confidence to lift heavier thereby strengthen both your physical and psychological self.

Knowing that I cam in control of the weight give me the confidence to lift weight that I would normal steer clear of, in case I can’t handle it. Knowing that bar is not going anywhere kind of makes a big different when slogging it out.

4) Less chance of injury

Because wrist wraps acts like a you’ve temporarily just grown a whole bunch of new tendons, thereby strengthening your wrist joint, it also means that you’re less likely to drop the bar or to slip and sprain your wrist joints. I know of a lot of people who train like demons in the gym only to have to stay away from the gym due to injury. Any type of injury that involves joints or muscles can set you back weeks if not months.


If you have often felt like you have painful joints following a workout or feel as if you could lift heavier if you weren’t put off from the bar slipping from your grip, then wrist wraps could be a good $20 insurance policy that will could improve your performance inside the gym.


Are Wrist Wraps Necessary For Crossfit?


One of the most common questions asked when it comes to wrist wraps and Crossfit is whether wearing wrist wraps are necessary or not. And just like most things, when it comes to exercise, especially accessories in sport, wrist wraps are not essential to Crossfit.

Having said that, shoes are not entirely necessary for Crossfit either, nor are shorts or tank tops, I mean you can get away with doing Crossfit in a pair of loose baggies, T-shirt and flip flops. Granted this scenario is a little extreme, but the fact is, you just don’t need those accessories.

You can happily do Crossfit without wearing wrist wraps, most people do, but the real consideration to wearing or not wearing wrist wraps comes from whether you are experiencing any pain in your wrists following a workout. Or whether you feel that your wrists are hurting and the rest of your body can do more.

This is a good sign that your wrists are weak and are giving out on you, before you can get a good workout in.

So whilst wrist wraps could be thought of as an unnecessary accessory, some folks see a marked improvement in both their fitness and strength.

Having those little accessories can improve your performance in the gym, and it is this same philosophy that needs to be applied to wearing wrist wraps.

The real benefit of wearing wrist wraps for Crossfit is that they will eliminate (to some degree) the weakness in your wrist, which means that for certain exercises such as pull ups the focus on the movements tends to move away from your any weakness in your wrist and more towards your lateral muscles where it really should be.

So sure, whilst you don’t need to wear wrist wraps, they can prove to be helpful in all of your exercise routines where your wrist take a beating.

Does Ghee Have Casein Protein In It?


Ghee or sometimes referred to as Clarified butter has many uses. But providing protein is not really one of them.

What Is Ghee?

Ghee is essentially butter with the Whey and Casein taken out of it.

So if you can imagine for a minute butter comprising of three elements, Casein, Whey and butter fat. The trick is to separate the three components until you have butter fat or(Ghee).

This is quite an easy process to accomplish at home for even if you’re a novice cook.

But before I get into the process of how you can create your own Ghee at home, I know you might be asking, why would you want to do it. I mean who want to eat a lump of fat.

And mostly its for those folks who love to eat butter but have an intolerance to Whey or Casein. Believe it or not, their are a growing number of people who have these intolerance’s or who might be allergic to Casein or Whey.

If you have an intolerance to Casein then it could lead to some extremely dangerous side effects including vomiting, difficulty breathing, stomach cramps, hives and wheezing.

Therefore Ghee or Clarified butter provide a buttery spread without the unwanted side effects

Now back to how Ghee can be made at home.

How To Make Ghee

All you do is put butter into a mildly hot sauce pan or pot, and without stirring it, wait until foamy bubbles start to form on top of the surface.

The foamy bubbles are the Whey protein rising from the butter. All you do is leave it to continue bubbling up and then scoop the Whey off the top of the butter.

There should be two layers left.

The Casein will sink to the bottom of the pan as it separates from the butter fat.

From there it’s a case of removing the fat from the Casein and the fat is Ghee.

So as I have explained above Ghee does not have Casein protein in it.

Try Micellar Casein here.

Should You Take Casein Protein on Non Workout Days?


Many ask whether you should use Casein protein on non lifting days, and the reason why many ask this question is because supplements can be quite costly.

It’s not uncommon for bodybuilders to consume hundreds if not thousand of dollars worth of dietary supplements every month.

Casein protein is more expensive than Whey protein and as such, people tend to not use it as much so as to save some money.

However, your body is in a constant state of repair especially on your off days, so it’s imperative you continue to provide essential nutrients to help your body repair itself.

But if you’re trying to save a few bucks on Casein and whether or not you should use it on your off days, then the following will be of interest to you.

Non Workout Days

A lot of people think that muscles are grown in the gym when they are working out, where the opposite is actually to truth. Muscle are grown outside of the gym when you are resting.

Your body needs adequate rest in order for it to repair itself properly. Moreover, it also needs the right nutrients to ensure it can repair itself quickly.

So if you don’t provide your body with what it needs to repair itself, then you are doing yourself a dis-service.

Casein protein is slow releasing and contain a better protein profile compared to Whey protein.

Before A Workout

Because Casein is slow releasing you can take some prior to a workout. This will allow a slow release of amino acids during your workout.

This can be advantageous to your workout in that you are not only fueled to complete it, but you also have a minor head start in the repair process.

Casein Protein After A Workout


You can also use Casein protein following a workout especially if there is a long wait before you have a meal, the slow release of amino acids, will provide nutrients to help repair your muscle, however, you are better off using a fast absorbing protein like Whey. Whey protein is quickly absorbed which is what you need follow a workout.

Best Time To Take Casein Protein

So if you’re on a limited budget but still wish to get the benefits from Casein protein on non workout days, then the best time to take Casein is at night before bed.

The slow release of amino acids through out the night will ensure your body is keep constantly fed while you’re a sleep. Try Gold Standard Casein here.


Does Goats Milk Have Casein Protein In It?

A new question that seems to preoccupy people that take into consideration healthier methods for their life is “Does goat milk have casein protein and is it beneficial to our body”.

Casein is a protein present in milk products and it represents 80 % of the protein found in milk.

In its structure it has a wide range of amino acids is almost identical to whey protein, which is a by-product obtained from cheese.

This complex amino acid – casein is rich in essential amino acids responsible for muscle protein synthesis.

When ingested, casein forms a kind of a protection dressing in the stomach, which slows the absorption of amino acids in the blood. In other words, casein is digested in the stomach harder, by slowing the absorption of amino acids in the small intestine.

This slow flow of amino acids leads to a slower muscle protein synthesis.

That makes casein the ideal protein supplement taken before bedtime or for longer periods of time where you do not have a chance to “fill up” with protein.

Like whey protein, casein is found in several forms, the most effective of which is micellar casein.

Goat’s milk is much healthier compared to cow’s milk, being known since antiquity and benefits both as food and as medicine. It is invigorating and nourishing.

Goat’s milk contains calcium that strengthens bones. Strengthens naturally the immunity, especially in cases of pulmonary disease (TB).

It has a beneficial effect on anemia, weight loss, hormonal imbalances, incipient cancers, convalescence, parathyroid disorders that generate spasmophilias that don’t respond to classical treatments, muscle atrophy, fatigue spring.

Experts say that goat milk prevents the intake of minerals, anemia and bone demineralization.

Acts as a drug, removing weakness, providing energy and optimism and helps the body to fight the disease.

Preventive administration makes the sickly becoming more resistant to seasonal colds or it makes it easier to bear any contagious illness, prevents adolescents from physical exhaustion and helps children to develop normally.

Goat’s milk, unlike cows’ milk, contains a strong organic acid, which has been demonstrated to stop the development of early cancer, but also has beneficial effects in some terminal cases with bone metastasis.

Goat’s milk is closer to the human one and can be consumed without risk.

Casein of cow’s milk is made up of 55%a, 30%b and 15% k-casein, while in goat’s milk has a different distribution: 19%, 21% and 60%b -casein.

Curd of goat milk is less dense than cow’s milk and therefore easy to digest.

Due to the lower in a-casein content and higher for b -casein, goat milk coagulates in the stomach at a rate of up to 2% compared to the cow, which precipitates in an amount of about 10%.

Regarding the content of protein and essential amino acids semi essentials, goat milk has the highest biological value.

For this reason it is recommended to feed it to children, the elderly, and the sick, particularly those suffering from diabetes. Although values are very close, it has been determined that the amount of lactose is higher in the cow milk.