CrossFit Nutrition – Legit Nutrition for Legit Athletes!

Crossfit Nutrition

Nutrition is the foundation of life. It is impractical to practice CrossFit without a regard for nutrition.

It makes no sense because diet is important for optimizing health and performance. It is the base for the CrossFit pyramid and you cannot progress to the other stages without implementing the foundation.

CrossFit nutrition needs to be a lifestyle you develop.

CrossFit workouts are designed to push your body to the limit in just an hour and hence the right nutrition is of paramount importance. The nutritional basics to remember are:

1. Eat more and more fruits and vegetables

People often underestimate the benefits of consuming lots of fruits and vegetables yet these foods have a profound effect on health, increased testosterone levels and performance.

Since the CrossFit workout is intense, your body needs more than average support. Fortunately, fruits and vegetables give your body just the support it needs.

Furthermore, they have been associated with lower risks of cardiovascular disease.

Start by adding vegetables, especially green veggies to all your meal. A kale and spirulina smoothie in the morning. Spinach on your omelet. The idea is to include vegetables in all your meals.

2. Proteins for breakfast

Have you ever realized that many people eat a solely carbohydrate meal for breakfast and still go till lunch time without eating proteins?

While this is the preferred choice for many people, it is one of the unhealthiest choices.

You must include protein in your breakfast if you’re looking to build muscle, lose fat or boost energy levels.

Proteins are important for breakfast because:

  1. Boost memory, attention and drive for the day through more production of neurotransmitters
  2. They keep you more full throughout the day
  3. They stabilize your energy levels
  4. They provide your body with amino acids for muscle building and recovery after training.

Some ideal proteins for breakfast include:

  • Eggs cooked in any design
  • Greek yogurt maybe with nuts or protein powder
  • Meats and nuts
  • Chia seed puddings
  • Smoothies

3. Individualize your nutrition

Individualize your nutritionIt is always important to find what works for you. Your meat could be another’s poison. In order to individualize your nutrition, you need a lit bit of awareness. It means keep track of how your body responds to certain foods.

As a matter of fact, you may need to journal your feelings. Every recommendation works differently for different people. Therefore, you have to listen to your body and its specific needs.

4. Minimize the stress of decision making

Minimize NutritionMaking decisions on what to eat for breakfast, lunch and dinner can get pretty overwhelming.

Stress is not good for your testosterone and your body. You need to employ simple strategies to minimize the stress of these decisions like:

Get some go to meals in your locker e.g. smoothies

You don’t need to prepare every meal for a whole week. Cook a little extra from dinner

Lastly, marinating a healthy diet does not have to cost you an arm and leg. Buy what you can afford.

One thing to remember is that what goes through your mouth either helps you achieve your goal or hinders your progress.

Best Supplements for CrossFit Athletes – Top 8

Best Crossfit Supplements for Men

The Best CrossFit Supplements

Anyone who has been or is following the CrossFit workout routine can attest to the fact that it can get brutal and very demanding.

The workout is designed to burn calories and build muscle strength in a short time. Therefore, they get challenging as time goes by.

Fortunately, there are supplements that can help you build strength, recover quickly and beat your next AMRAP.

The best CrossFit supplements are:

1. High Quality Stim Free Pre Workout Drink

A high quality stim free pre workout drink is hands down the best way to get the most of each and every workout.

In addition to helping you power through additional reps a good pre workout will help you increase both size and strength over time.

Unfortunately, most pre workouts are filled with low quality, unproven junk and/or caffeine.  While caffeine may help give you a quick burst of energy, it actually restricts blood flow which is absolutely counter productive in a high intensity workout.

We recommend Uncaged by Alpha Wolf Nutrition which uses dextrose as an immediate, clean burning energy source designed to fill up your muscles glucose storage.

Plus there is the additional benefit of dextrose ability to increase the effectiveness of creatine which is the 2nd supplement on our list. As an added benefit, Uncaged includes a great dose of 3g of creatine HCL in it so you do not have to buy two separate supplements.

There are a lot more benefits in Uncaged too (such as 8g of l-citrulline malate 2:1) but you can read about all the benefits on their website where you can also get 10% off your order with discount code: crossfit10

Learn more about Uncaged by Alpha Wolf Nutrition.

Side note: High quality pre workout drinks are not cheap but Uncaged is just $1.83 per serving before the 10% off discount plus you have the added benefit of not having to buy additional creatine.

2. Creatine HCL (or monohydrate)

It does not come as a surprise that creatine is one the most effective performance supplement currently in the market. It has been well-researched and has proven to be safe in increasing muscle mass and strength levels.

In addition, it boosts high-intensity work capacity and improves body composition. You can get all the benefits of the supplement at an affordable price as well.

The supplement works by increasing the amount of phosphocreatine (PCr) stored in your muscles. PCr is used by the body to produce energy and hence the supplement ensures that your body has the rapid energy source for high-intensity exercise.

You can take 3g (5g if using Creatine Monohydrate) every day and we recommend you buy from a USA based company.

3g of creatine HCL is also included in Alpha Wolf Nutrition’s “Uncaged” pre-workout mentioned above.

3. L-Citrulline Malate 2:1

Hands down the most scientifically proven supplement on the market to increase blood flow and endurance, both of which are key to maximizing your crossfit workouts.

4 different human case studies have now proven the supplement effective at:

  1. Increasing weight lifting volume
  2. Improving endurance time trials
  3. Increasing blood flow
  4. Decreasing fatigue

We recommend you use l-citrulline malate 2:1 vs pure l-citrulline as there are added benefits to increasing your energy levels with the additional malate that pure l-citrulline leaves on the table.

Recommended dosage is 6 – 8g of l-citrulline malate 2:1

4. Beta-Alanine

Crossfit Workout RoutineWorkouts for the day (WODs) involve lots of high intensity and compound movements. These movements can create plenty of metabolites especially lactate and hydrogen ions. It is the hydrogen ions that bring about a burning sensation in the muscles leading to fatigue.

Many people believe that it is the buildup of lactic acid that causes the fatigue and burning sensation of the muscles while it is actually the hydrogen ions.

The body gets rid of these ions through its stores of carnosine. Beta-alanine may help out by increasing the body stores of the carnosine and thus improving your exercise performance and training volume.

The ideal dosage is 3-6 grams for 28 days.

However, it needs to be pointed out that while some people swear by beta-alanine, clinical human trials show mixed results and the supplement gives some people an extremely weird tingling sensation that may feel uncomfortable.

Legion Athletics actually makes a great stim free pre workout drink with beta alanine and 8g of l-citrulline malate called Pulse, we recommend if you want to give the supplement a try.

Learn more about Pulse by Legion Athletics.

Side note: High quality pre workout drinks are not cheap but Pulse is just $1.90 per serving.

5. Protein Powder

Protein foods are an enough source for protein. Nevertheless, you can still try out the convenient and ready to drink protein sources like protein powder when you’re too busy to have a proper meal. Protein powder is good for muscle building and repair.

The most popular options tend to be whey, casein or beef protein powders, however due to growing concerns on how these products are sourced and potential impurities within them, some people prefer vegan protein.

If cow hormones are a concern for you but you are not a vegan, we recommend going with whey or whey protein isolate as the protein powder is cleaned and filtered down to a molecular level.

20 – 25 grams before or after your workout is sufficient.

6. BCAAs

Branched-chain amino acids or BCAAs add flavor to water which makes it easier for you to stay hydrated. Moreover, because they may help speed up your recovery and repair processes after a tough session they are one of the better Crossfit Supplements you can buy.

Leucine, one of the BCAAs is more useful because it promotes protein synthesis and suppresses protein breakdown, an important factor in preventing muscle damage during training. Last but not least, BCAAs can reduce soreness and fatigue.

The recommended dosage is 6-10 grams before or during your workout.

However, protein powder has been scientifically proven to be far more effective as more amino acids then just BCAAs are required to repair and build muscle.

So, our recommendation is to stick to a quality whey protein isolate and forgo the BCAAs unless for some reason protein powder is not an option for you.

7. Fish oil

With CrossFit workouts, recovery is very important and to some extent more than the workout itself. Fish oil is rich in omega-3 fatty acids including EPA and DHA which help in reducing post-exercise muscle soreness and hastening the recovery process. Furthermore, the fatty acids help in:

  • Maintaining a healthy heart
  • Supporting cognitive performance
  • Improving body composition

You should take about 1.5 to 3 grams of EPA and DHA on a daily basis.

8. Natural Testosterone Boosters

Most men who engage in CrossFit do not think about their testosterone levels because they tend to lead a rather healthy lifestyle.

However, around age 30 your testosterone levels begin to fall by about 1% a year and this can have slow but devastating effects on your performance which creep up on you year after year gradually slowing you down.

The most popular testosterone booster on the market right now is probably fenugreek due to a few high profile former athletes which are paid to talk it up for companies such as Nugenix.

Studies actually show that fenugreek may decrease testosterone though so we recommend to not buy into the hype.

Instead look for a T-Booster that does not have fenugreek or D-Aspartic Acid such as Alpha Wolf Nutrition’s – Force X7

Conclusion

The best CrossFit supplements will greatly ease your training and leave your body feeling good. Give our recommendations a try and see for yourself!