Read: The Best Supplements For Cross To Reach Your Maximum Workout Performance.
An intense CrossFit workout can leave your body feeling battered, beaten and often times broken. A good and purpose driven supplement plan can support your fitness journey and help take you to that next level.
Any conversation about fitness, competition or general training doesn’t come without at least a brief mention of Crossfit. this highly popular, nationally recognized mode of exercise is now one of the most popular sports on earth.
CrossFit is made up of numerous training styles, calling upon several energy systems that are pushed to the limit! No wonder it appeals to such a wide audience.
Many of the workouts require maximum effort which can leave you feeling completely drained. Because of this, supplementation is a must if you are going to take your performance and recovery seriously.
The faster and more effectively you recuperate and recover from these brutal sessions, the better chance you have of taking each further workout a step forward. Of course nothing beats a proper diet regarding your goals, but certain supplements can give you that slight edge.
We have comprised a list of some of the most effective supplements to support your Crossfit journey and help you reach your max!
Creatine
Creatine: As with many athletes, creatine is arguably not only the most popular supplement ever released on the market but also the most acutely effective. Exhaustive research has documented its effect on muscular strength, recovery between bouts of exercise and cross sectional area of a muscle tissue (size). Recent research has also found it to aid in cardiovascular endurance as well as muscular endurance. This is a CrossFit athlete’s dream.
When you need it: Take 3 to 5 grams pre and post workout on training days and 3 to 5 grams with your first meal on non-training days.
Find All Creatine Supplements HERE.
Whey Protein
Whey protein: This fast acting protein supplement is a staple in any serious fitness enthusiast’s list of must-haves. Designed to digest quickly to help muscle recover, whey also includes a complete amino acid profile making it a perfect pre and post-training support supplement. Recent research also suggests that it may slightly blunt hunger for those looking to use it as a weight loss aid.
When you need it: Mainly used as a pre (20 to 30 grams) and post-workout (30 to 40 grams) supplement to support training recovery, you can easily insert whey anywhere into the diet. It is great for those rushing out the door in the morning (20 to 30 grams) not only for convenience but also to blunt cortisol levels after waking. best supplements for crossfit.
Find All Whey Protein Supplements HERE.
Beta-Alanine
Beta-alanine: This amino acid acts as a supercharger for muscle tissue enabling you to apply more energy towards your workout. It also may help blunt the rise in lactic acid in the muscle to delay soreness and prolong training. There is evidence that it may have a synergistic effect when combined with creatine for almost every benefit to fitness in the book!
When you need it: Take 2 to 3 grams with your pre-workout shake preferably with creatine.
Find All Beta-Alanine Supplements Here.
Find All Pre Workouts With Beta Alanine Here.
Carnitine
Carnitine: Carnitine (also L-carnitine) can also be a CrossFitter’s best friend. This amino acid helps convert fatty acids into energy so you can train longer and harder. Found in beef, lamb, dairy and avocado among other foods, carnitine can be a vital aid in your quest for the next level.
When you need it: Most will do well with 1 to 2 grams twice per day around training time.
Find All Carnitine Supplements Here.
Find All Fat Burners With Carnitine Here.
ZMA
ZMA: Magnesium and Zinc: These two minerals have numerous benefits including zinc aiding in tissue repair and regeneration and magnesium helping the nervous system calm down for better rest and subsequently restful sleep. Both add up to faster recovery after heavy bouts of training and improved, quality rest. best supplements for crossfit.
When you need it: For best absorption and to avoid other vitamin/mineral interaction, take these two together before bed on an empty stomach and follow the recommended dose by the manufacturer.
Find All ZMA Supplements Here.
Multivitamin
Multivitamin: Of course as a precautionary measure getting in a good multi-vitamin/mineral can give you that “insurance” you may need during particularly intense phases of training. With these extreme training conditions a multivitamin/mineral is essential in replenishing your body of vital micronutrients so it can function properly and increase performance on a daily basis and correct any deficiencies from skipped meals, stress and other abnormal occurrences that take you away from your regular schedule of meals.
When you need it: Take a quality multivitamin/mineral at the end of the day with your last meal. This way while you sleep your body has the right building material to help repair, grow and be ready for the next bout ahead.
Find All Multivitamin Supplements Here.
Full CrossFit Training Supplement Plan
WHEN & HOW MUCH:
- Creatine: 3-5 grams pre and post workout and 3-5 grams with your first meal on non training days.
- Whey Protein: 20-30 grams pre workout, 30-40 grams post workout and any other time you cannot get in a solid meal.
- Beta-Alanine: 2-3 grams pre workout.
- Carnitine: 1-2 grams pre and post workout.
- ZMA: 450mg Magnesium + 30mg Zinc at night
- Multivitamin: Find a product with 100% of most of the vital micronutrients taken at night. best supplements for crossfit.
We hope this article has helped explain the best supplements for Crossfit to take your workouts to the maxiumum level! If you think we missed one or you need advice about a specific product mentioned, leave a comment below!
