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:
- Increasing weight lifting volume
- Improving endurance time trials
- Increasing blood flow
- 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
Workouts 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.
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
The best CrossFit supplements will greatly ease your training and leave your body feeling good. Give our recommendations a try and see for yourself!