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. Creatine monohydrate
It does not come as a surprise that creatine monohydrate is 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 5g of it every day and we recommend you buy from a USA based company that sources their creatine directly from Germany.
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 helps 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.
Branched-chain amino acids or BCAAs add flavor to water which makes it easier for you to stay hydrated. Moreover, because they 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.
4. Fish oil
With CrossFit workouts, recovery is very important and too 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.
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, we recommend going with a high quality vegan protein powder.
20-30 grams immediately after your workout is sufficient.
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!