If you haven’t noticed, CrossFit competitions bring together some of the world’s fittest, strongest, and fastest people. And it is easy to think that only the top-tier athletes are getting better; however, that isn’t the case.
Gyms worldwide are filled with some of the most jacked and strongest lifters out there, and with good reason – they take their supplements and nutrition very seriously.
If you are interested in competing in a CrossFit competition or you are simply looking for ways to achieve better performance during your workouts, supplements can help.
With that in mind, here are 5 supplements you should consider.
While it is possible to get all your protein needs through just whole foods, it can be difficult to achieve this, especially if you have a busy life that takes you from work to the box.
Alternatively, a protein shake can do the trick if you are tracking your macros and discover you aren’t meeting your daily protein goals.
But, how do you know which protein supplement powder is best for you? You can use a fast-digesting protein like Whey for your post-workout supplement as it helps to improve your recovery rate. It can also help your muscles adapt after strenuous exercise.
Protein types such as egg proteins, milk, or casein, on the other hand, enable your body to keep high rates of muscle building while reducing muscle breakdown rates.
The recommended dose is 20 to 40 grams of the protein supplement immediately after your workout. Alternatively, you can use your protein powder in between meals to help your body continue building and repairing your muscles.
If you are looking to improve your all-around performance and build muscle mass and strength, you undoubtedly know how important recovery is. It is just as important as the workout. Fish oil can be a great source of omega-3 fatty acids, which help to optimize the recovery process.
Fish oil typically contains two essential fatty acids, DHA and EPA, which can help reduce post-exercise muscle soreness while speeding up the recovery process.
Fish oil is usually lauded for its health benefits; however, it can also be great for your CrossFit performance if you take it consistently.
The recommended dose for this CrossFit supplement is to have a combined total of about 2.5 to 3 grams of DHA and EPA. You can take fish oil with a fat-based meal to help with absorption.
Related: If you’re looking for a natural, vegan oil that can help with recovery, have a look at our list of the best CBD options for CrossFitters.
BCAAs are quite common in almost every weight room; it also makes sense that you will find them in CrossFit boxes. This is because it tastes great and helps you remain hydrated.
You can take BCCAs during or before your workouts to reduce exercise-induced muscle soreness and speed recovery after a grueling WOD.
You should take about 6 to 10 grams of BCAAs before or during your workout. You should always be on the lookout for BCCA products with the following ratio of Leucine:isoleucine:valine – 3:1:1 or 2:1:1. These ratios ensure that you get a fair share of the Leucine needed to maximize muscle recovery.
CrossFit is known for pushing the intensity and pace of a workout to create lots of hydrogen ions and lactate build-up in the muscles. This build-up causes that feeling when you cannot do another rep.
To help with this feeling, Beta-Alanine comes in. it helps to raise the levels of carnosine in the body, which in turn helps to get rid of the additional hydrogen ions. It can also boost the amount of training volume you can tolerate and exercise performance.
There is evidence that Beta-Alanine can even help creatine work more effectively. Beta-Alanine can be useful as it can help you go one more round on your WOD or even shave off some seconds on your best time.
When taking Beta-Alanine, you can take it every day. You shouldn’t just take it in your pre-workout for the best effect. You should take at least three grams per day at a time that works best for you.
You should note that beta-alanine can sometimes create a tingling feeling. If you don’t like this feeling, you can avoid it by splitting your dose into several servings throughout the day.
Creatine is the number one supplement when it comes to improving athletic performance. It is made for endurance athletes, bodybuilders, and just about everyone in general.
The simple reason is that creatine is known to help an athlete increase their strength levels and lean muscle mass while improving body composition and boosting high-intensity work capacity. It also helps that it is quite affordable.
With CrossFit in particular, creatine can help increase the phosphocreatine (PCr), a unique fuel source that your muscles require to perform high-intensity exercises.
When taking creatine, there are two options for recommended doses:
- You can perform a loading protocol by consuming four 5 gram doses every day for five days before switching to 5 grams per day after the initial five days.
- You can take a maintenance dose of 5 grams per day.
Both options can help you achieve the same result in a month’s time; however, choosing the loading protocol does come with stomach aches during the first week.
Best Supplements for CrossFit
Now that we understand what supplements are necessary for CrossFit, it is time to discover what the best supplements for CrossFit are.
Ascent as a company has been created with a single purpose: to naturally improve athletic performance.
This company understands the requirements to build and improve your athletic performance, and that is why it uses the best ingredients, all real food, to improve performance and muscle health.
To this end, the Ascent Whey Protein has no artificial flavors or ingredients. It has been naturally sweetened and has just 1 gram of naturally occurring sugar.
The Ascent Native Fuel Whey protein is also certified as gluten-free. It comes with an Informed Sports Certification, which means that it has been tested and is free from any banned performance substances.
You can get 25 grams of protein with one scoop, which is about the same amount of protein you get when you drink 3 full glasses of whole milk.
The protein content in a serving is also equivalent to one small chicken breast, ¾ cup of almonds, four large eggs, and three 8-ounce servings of yogurt.
This protein powder is made from native Whey, making it the best post workout supplement for recovery and muscle repair. You can also find 57 grams of naturally occurring BCAAs, 12 grams of essential amino acids, and 2.7 grams of Leucine.
Furthermore, the Ascent Native Fuel Whey protein comes in the following flavors:
- Lemon sorbet
- Chocolate peanut butter
Every process involved in creating the Ascent Native Fuel Whey Protein is managed in-house. To ensure product quality and purity, Ascent owns the factory and carefully oversees every step in the production process.
Ascent is an American company based in Denver, Colorado. It also makes all of its protein in the US.
Driven Whey is a premium protein product. This best supplement is made from premium-grade grass-fed whey protein.
Its ingredients are specially selected to provide the highest quality of protein. This quality is evident in its design, as it has been specifically designed for individuals looking to build and maintain lean body mass.
With every serving of Driven Whey, you get 23 grams of protein. Each serving also contains naturally occurring branched-chain amino acids or BCAAs.
Having a high-quality product with an advanced amino acid profile helps to offer athletes the best of conditionally essential, non-essential, and essential amino acids. These amino acids are integral for optimum protein synthesis.
Driven Whey has been created without fillers or additives. It also is instantized for improving bioavailability and absorption. It comes in the following flavors:
- Cinnamon roll
- Banana pie
- Caramel latte
- Strawberry milkshake
- Vanilla dream
This Dr. Tobias Omega 3 Fish oil has been designed to help promote overall health. It advertises as triple strength, and the triple dose of fish oil has the richest sources of omega 3 fatty acids. These fatty acids can help support the brain, immune system, heart, joints, and bones.
With three times the traditional serving of omega 3 fatty acids, each serving has two grams of fish oil, providing a whopping 1.4 grams of omega 3s, which is three times more than other fish oil products.
Each capsule in this supplement can deliver the perfect ratio of 0.6 grams of DHA and 0.8 grams of EPA, ensuring you get the most out of every dose.
With this product, you don’t get any fishy aftertaste, thanks to the enteric coating. The enteric coating also helps with optimal absorption ensuring you get the full benefits of the fatty acids.
The pills are made using an advanced purification process, making them easier to swallow without any fishy burps or aftertastes.
It is important to note that this product contains soy protein, so those with soy allergies should refrain from purchasing this supplement. Nevertheless, these supplements are 100% non-GMO. The ingredients in this fish oil supplement are sourced from fresh, wild-caught fish, not farm-raised.
The fish oil is also purified using a molecular distillation process. This process helps remove PCBs and heavy metals. It also lowers the risk posed by any other toxins.
Carlyle BCCA contained Branched Chain Amino Acids that make the major building blocks of protein. This product is made using an advanced formula and high-quality ingredients. The supplement comes in a quick-release capsule form to ensure that it can fit any healthy and fit lifestyle.
The quick-release capsules make it easy for athletes to consume their requirement of BCCAs without any stress. Each serving contains two grams of amino acids to provide optimum fitness for both women and men.
Carlyle claims that it sources the purest ingredients, which are then combined with innovative technologies to make premium fitness supplements that bodybuilders, Cross Fitters, and everyone else can benefit from.
The Nutricost Beta Alanine Powder is made from the highest quality of ingredients. You can choose to take this supplement by itself or add it to your customized formula for pre-workouts.
The ingredients in this supplement are put together in GMP-compliant facilities ensuring that every Nutricost product is of the highest quality.
These pre workout supplements are gluten-free and non-GMO. There are no extra ingredients. A scoop of Nutricost contains three grams of high-quality, potent Beta-Alanine.
The recommended dose is three grams per day, and there are 300 grams in both, which amounts to 100 servings per bottle.
Classic Creatine is made with creatine monohydrate and is sugar-free, additive-free, and purity tested by a 3rd party. This product has been created by anyone that wants to gain muscle size, stamina, and strength.
It can be particularly useful for individuals that find it difficult to retain or gain muscle mass. Classic Creatine from Old School labs is also great for individuals that have hit a plateau as it can boost energy levels, especially after some time away from working out.
You can take this supplement in two ways:
Loading means taking 5 grams of Classic Creatine four times daily for a week. After the week, you then take 5 grams every day. This loading method speeds up creatine build-up, which means you will also experience the benefits quicker.
Best Supplements for CrossFit: Buyer’s Guide
Buying supplements for before, during, or after your CrossFit workout is an important part of staying ahead or remaining competitive. However, you mustn’t simply buy supplements for their sake. To help you purchase the necessary supplements, here are a few mistakes you should avoid.
Getting the Dosage Wrong
It doesn’t matter how healthy and effective a CrossFit supplement is; it is bound to have negative effects when you take more than you are supposed to. To avoid this, you need to always read about the recommended dose and stick to it.
Some supplements might have elevated levels of caffeine in them which could cause light-headedness and jitteriness, particularly when mixed with other caffeinated products during the day. As a rule of thumb, if a supplement causes you to experience unusual symptoms, you should stop taking it.
Using the Wrong Type of Supplements
When buying supplements, you need to ensure that you get the very best type for your body type and unique goals. Take the time to examine a supplement’s label, which can help you avoid purchasing a supplement that isn’t for you.
For instance, purchasing a supplement designed for the opposite gender can result in extremely unpleasant side effects like migraines or headaches.
If you are unsure which CrossFit supplements are right for you, you can consider speaking with an expert. They can help you find a safe and effective product that meets your specific needs or goals.
Once you learn about the product type that helps boost your athletic performance while reaching your fitness goals, you can go shopping for that supplement.
Purchasing Overly Advertised Supplements
It is pretty difficult to stay away from advertising in our world; it is everywhere. And that means it can be quite easy to be influenced by it.
Don’t get a supplement simply because you have seen it being advertised. Its advertisement doesn’t mean it is the best option for you. As a rule of thumb, you should always avoid supplement brands that advertise unrealistic or absurd claims.
Furthermore, before you purchase a product online, ensure that you read the label and the customer reviews. You should always consider doing your own research to find brands with high rankings.
When buying the best supplements for CrossFit, make the most of your money by buying safe and effective products.
Choosing Flavor Over Nutrition
When shopping for CrossFit supplements, you need to ensure you are not enticed by just the flavor. You should always go with the nutritious option by researching the ingredients and reading the supplement’s label.
Certain supplements might use artificial flavors to taste good but cause negative effects on your body.
When shopping for the best supplements for CrossFit, you must search for natural supplements that have less exciting flavors. These are more likely to help you achieve your fitness goals and have optimum nutrition.
Adding supplements to your diet as a CrossFit athlete can help you elevate your performance levels and reach your fitness goals while CrossFit training; however, this is only possible when you get the right supplements and use them correctly.
Ensure that you avoid the mistakes highlighted above when purchasing CrossFit supplements or any other type of supplements, for that matter.
Always focus on getting the most beneficial and healthiest product.