Crossfit has taken the fitness world by storm, with devoted enthusiasts pushing their bodies to the limit in pursuit of strength, endurance, and overall performance. As with any fitness regimen, nutrition and supplementation play a critical role in supporting the body’s ability to recover and excel. There are specific supplements that can make a significant difference in helping Crossfitters maximize their training and reach their goals.
In this article, we will discuss seven supplements that every Crossfitter should consider incorporating into their daily regimen. These supplements have been carefully selected based on scientific research, evidence of effectiveness, and their particular relevance to the unique demands of Crossfit training. By understanding the benefits of these supplements and how they can enhance performance, Crossfitters can make more informed choices about their nutrition and supplementation strategies.
Understanding Crossfit and Supplements’ Importance
Crossfit Demands and Athletic Performance
Crossfit stands out in the fitness world due to its unique combination of high-intensity workouts, functional movements, and a competitive atmosphere. Athletes participating in Crossfit need to perform various exercises that demand endurance, strength, and agility. Consequently, they require proper nutrition to support their athletic performance, recover faster, and achieve their fitness goals.
Since Crossfit athletes push their bodies to the limit, the significance of proper supplementation cannot be overlooked. While a balanced diet can provide essential nutrients, supplements can offer an extra edge in meeting specific nutritional needs and enhancing overall performance.
Benefits of Proper Supplementation
Incorporating the right supplements into a Crossfit athlete’s regimen can contribute to numerous benefits, such as:
- Improved energy levels: High-intensity workouts consume significant amounts of energy. Supplements like protein and carbohydrates can help provide the necessary fuel to perform and recover from demanding training sessions.
- Increased muscle recovery: Intense Crossfit workouts can cause muscle damage and inflammation. Supplements such as krill oil can help reduce inflammation and optimize the muscle recovery process.
- Enhanced endurance: Crossfit workouts involve a variety of exercises that require sustained energy levels. Supplements like creatine and beta-alanine can improve muscle endurance, allowing athletes to perform better and longer during their workouts.
- Boosted strength gains: To increase strength and power, Crossfit athletes can benefit from supplements like whey protein and branched-chain amino acids (BCAAs). These supplements provide the essential building blocks that promote muscle growth and repair.
- Promotion of overall health: Apart from targeting performance-related aspects, supplementation can also contribute to the overall health and well-being of Crossfit athletes. For instance, vitamin and mineral supplements can help fight oxidative stress, support immune function, and enhance cognitive function.
By understanding their unique nutritional needs and incorporating the right supplements, Crossfit athletes can effectively improve their performance, recovery, and overall health. This, in turn, can aid them in achieving their fitness goals more efficiently and with long-lasting results.
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Essential Supplements for Crossfitters
Protein Powder
Protein is crucial for muscle repair and growth, especially after intense CrossFit workouts. Including a high-quality protein powder such as whey isolate or vegan protein in your daily routine can help you reach your protein intake needs and improve muscle recovery. Whey protein isolate is an excellent choice as it is quickly absorbed by the body and provides a complete profile of amino acids. We recommend going with Momentous Grass-Fed Whey Protein, as it is easily the best protein powder on the market right now.
Creatine
Creatine is known for its numerous benefits, including increased muscle strength, improved high-intensity work capacity, and enhanced body composition. It is recommended for CrossFit athletes to supplement their training with creatine monohydrate – the most effective and well-researched form of creatine. On a recent podcast with Dr. Andrew Huberman, Dr. Andy Galpin even referred to creatine as the “Michael Jordan” of supplements. I personally have seen insane strength gains while supplementing with 5 grams of creatine monohydrate per day. Just be sure you are drinking an adequate amount of water per day. You can pick up a 3-month supply of creatine for only $37 bucks on the Momentous website.
Beta-Alanine
Beta-alanine can help increase muscle endurance and delay muscle fatigue during high-intensity workouts, like those common in CrossFit. This amino acid works by buffering hydrogen ions in muscles, allowing athletes to continue training at high intensity for more extended periods before reaching exhaustion. Matt Fraser swears by beta-alanine, describing it as giving him a “third lung”. Beta-Alanine is found in numerous pre-workout supplements, but you can get it as a standalone product on Amazon.
Fish Oil
Omega-3 fatty acids found in fish oil (or krill oil for even better absorption) are beneficial for CrossFitters as they help reduce inflammation, support joint health, and improve overall cardiovascular function. Consuming fish oil supplements regularly can assist in recovery and promote optimal health. Dr. Andrew Huberman takes Momentous Omega-3, which contains an optimal dose of 1600mg of both EPA and DHA.
Branched-Chain Amino Acids (BCAAs)
BCAAs, comprising leucine, isoleucine, and valine, are essential amino acids that can help boost muscle recovery and prevent muscle breakdown during and after intense workouts. Supplementing with BCAAs can be particularly useful for CrossFit athletes, as they often endure strenuous training sessions that require optimal muscle repair and growth. We recommend Momentous Vital Aminos, which contains all 9 essential amino acids in addition to BCAAs.
Momentous Fuel
Momentous Fuel is a beverage blend meant to enhance performance during workouts. Fuel supplies simple-to-digest carbs for long-lasting energy and maintains hydration with essential electrolytes. Fuel is perfect for those longer CrossFit workouts where you need that extra gear.
Momentous Recovery
Let’s face it, CrossFit is a grueling sport. This is why it’s critical to ensure proper recovery in between workouts. Momentous Recovery is a beneficial post-workout supplement with a 2:1 protein-to-carb ratio that aims to jumpstart the recovery process. Just enough carbohydrates are present in this ratio to increase blood sugar and lower cortisol levels, enhancing amino acid absorption and muscle repair. L-Glutamine, magnesium, and carnitine are other nutrients that help with muscle repair. Prohydrolase speeds up your body’s absorption of amino acids.
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Supplement Timing and Dosage
When it comes to supplements for CrossFit athletes, knowing when and how much to take can play a significant role in maximizing performance and recovery. In this section, we will discuss the ideal timing and dosage for various supplements during the three main phases: pre-workout, intra-workout, and post-workout.
Pre-Workout
Taking the right supplements before your workout can help increase energy, improve focus, and enhance endurance. Some key pre-workout supplements for CrossFit athletes include:
- Creatine: This supplement has been shown to help increase muscle mass, work capacity, and improve body composition. A standard dosage for creatine is 5g per day, ideally taken 30 minutes before a workout to allow for optimal absorption (source).
- Amino acids: Amino acids, particularly branched-chain amino acids (BCAAs), can help reduce muscle breakdown and enhance muscle recovery. Consuming BCAAs before a workout can help ensure your muscles have the fuel they need to perform at their best. A general dosage guideline for BCAAs is 5-10g taken 30 minutes prior to training (source).
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Intra-Workout
During your workout, the main goal is to maintain energy levels and stay hydrated. Providing your body with the right nutrients is essential to accomplish this. Key intra-workout supplements for CrossFit athletes include:
- Carbohydrate supplements: Providing your body with extra carbs during your workout can help sustain energy levels and reduce muscle breakdown. Momentous Fuel is a highly recommended carbohydrate supplement for CrossFit athletes. The suggested dosage will vary depending on the duration and intensity of the workout, but it’s generally recommended to consume 30-60g of carbohydrates per hour of exercise.
Post-Workout
Once your workout is complete, it’s crucial to supply your body with the nutrients it needs to repair and recover. Implementing the right post-workout supplements can make a significant difference in your progress. Some essential post-workout supplements for CrossFit athletes include:
- Protein: Consuming a high-quality protein source immediately after your workout will help kickstart muscle recovery, improve muscle growth, and reduce muscle soreness. Momentous Grass-Fed Whey Protein is a popular choice among CrossFit athletes, with a recommended dosage of 20-30g within 30 minutes of completing your workout.
- Omega-3 fatty acids: Omega-3s, such as those found in krill oil, can help reduce inflammation and promote overall health in CrossFit athletes. The ideal dosage for omega-3 supplements can vary depending on factors like age, dietary intake, and fitness level. Generally, it’s recommended to take between 250-500mg of combined EPA and DHA per day, ideally within an hour after your workout (source).
In summary, proper supplement timing and dosage can have a significant impact on your CrossFit performance and recovery. Prioritize pre-workout, intra-workout, and post-workout supplementation with the appropriate nutrients to optimize your training and progress.
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Factors to Consider when Choosing Supplements
Quality and Purity
When looking for the best supplements for Crossfit, it’s crucial to focus on the quality and purity of the ingredients. Companies should follow the FDA’s Good Manufacturing Practices (GMPs) to ensure their products are safe and effective. This involves verifying the identity, purity, quality, strength, and composition of ingredients. Researching brands and reading reviews can also help in determining the best quality supplements.
This is why we recommend Momentous Supplements. With Momentous’ recent partnership with CrossFit, you know you are getting a high-quality supplement. According to the Momentous website: “150+ paying team customers in professional and NCAA sports. 72% of NFL teams consistently buy and stock Momentous products in their locker room. We are honored to work with world record holders, Super Bowl champs, Tour de France winners and Olympians.” On top of that, Momentous supplements are NSF-certified, sport certified, and third-party tested. Take 15% off your entire order using the code ‘brainflow’ at checkout.
Dietary Preferences
Taking into account your dietary preferences is essential when selecting supplements. For example, vegans and vegetarians should look for plant-based options that do not contain animal-derived ingredients. A popular example is omega-3 supplements derived from algae instead of fish. Similarly, those with allergies or dietary restrictions, such as dairy intolerance, must ensure the chosen supplements are free of allergens.
Budget and Affordability
Lastly, consider the cost of supplements in relation to your budget. While it’s essential to invest in high-quality products, it’s also important to strike a balance between quality and affordability. There is a wide range of effective dietary supplements available at varying price points. So, it’s crucial to find the ones that fit both your needs and your budget.
RELATED READING: Dr. Andrew Huberman’s Diet: Foods, Time-Restricted Eating, & Supplements
Addressing Common Misconceptions
Supplement Safety
Despite the benefits of using supplements to boost your CrossFit performance, there exist several misconceptions regarding their safety that need to be clarified. One common belief is that supplements can potentially cause harm due to inadequate regulation by the FDA. However, research and proper usage are essential in ensuring you select safe and effective products. It is important to remember that supplements are not meant to replace a balanced diet but rather to provide additional support for specific nutritional needs.
Another misconception is that muscle soreness can be eliminated by supplements alone. Although certain supplements can aid in reducing inflammation and muscle soreness, a proper recovery routine that includes stretching, hydration, and rest is also necessary for optimal recovery and performance gains.
Hierarchy of Nutritional Needs
When it comes to CrossFit and athletic performance, many people underestimate the importance of addressing their foundational nutritional needs first. Before turning to supplements, it is crucial to establish a balanced diet that meets your essential macronutrient and micronutrient requirements. Supplements should be considered as an additional layer of support to enhance athletic performance and address specific needs that may arise due to strenuous exercise.
In the context of CrossFit, prioritizing hydration is essential, as dehydration can negatively impact exercise performance and recovery. Ensuring proper hydration levels also plays a significant role in regulating inflammation and muscle soreness.
To summarize, addressing common misconceptions about supplements and CrossFit performance demands a clear understanding of a nutritional hierarchy. It requires prioritizing a balanced diet, adequate hydration, and proper recovery before turning to supplements for additional support and performance enhancements. Keeping these principles in mind can lead to well-informed supplement choices and a more effective and sustainable CrossFit practice.
Maximizing Results with a Balanced Approach
Optimizing Diet and Nutrition
A balanced diet is essential for CrossFitters to achieve their fitness goals and maintain optimal health. Focus on consuming a good balance of macros, such as proteins, carbohydrates, and fats to meet the demands of intense workouts and promote muscle recovery. Include ample omega-3 fatty acids in your diet, which play a crucial role in reducing inflammation and improving body composition. It is important to fuel your body with nutrient-dense foods that provide essential vitamins and minerals to support energy production and better performance.
Supplementing with key vitamins and minerals such as whey isolate protein and creatine monohydrate may aid in muscle growth, recovery, and strength gains, especially since muscle breakdown occurs during high-intensity workouts like CrossFit.
Proper Hydration
Staying hydrated is vital for CrossFit athletes, as it helps regulate body temperature and supports proper muscle function during strenuous exercise sessions. Hydration is necessary for muscle recovery and reducing the risk of injury. Monitor your water intake and focus on replenishing fluids lost through sweat to maintain optimal performance. Numerous Crossfit athletes take their hydration to the next level by supplementing with Momentous Fuel.
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Consistency in Exercise and Supplement Regimen
Achieving long-term results in CrossFit requires consistency in your exercise routine and supplement regimen for maximum benefits. Being diligent about following your supplement schedule, such as taking fish oil to support joint health or creatine to boost high-intensity work capacity, will help you maintain and improve your overall fitness level.
Regular attendance at CrossFit sessions, combined with a disciplined approach to supplementation, will lead to visible improvements in muscle growth, strength, and overall performance. By adopting a balanced approach to diet, hydration, exercise, and supplementation, CrossFitters can optimize their results and achieve their goals more effectively.