The high-intensity, high-volume world of CrossFit requires that athletes fuel their bodies for performance before and during an all-out WOD, followed by a potent dose of nutrients for super-human recovery.
Due to the physical demands of this form of exercise, a whole food meal is not always an option, which is when well-formulated supplements really offer an edge.
These products are also developed to deliver exactly what the body needs, at the right time and in the most efficacious doses and forms.
To help boost your performance in the box or at your next comp, here are our top supplement tips.
READ MORE | The Basics Of CrossFit Nutrition
Whey protein powder
The physiological importance of protein for recovery, repair and muscle growth means it’s vital that CrossFitters consume a highly bioavailable and complete protein source after a workout.
Whey is a tried and trusted product that offers all of these benefits. Taking before a workout, it also has the potential to limit muscle damage and kickstart the recovery process sooner. Keep a shaker bottle, two scoops of powder and water with you at all times to get your protein fix as soon as that WOD ends.
READ MORE | Post-Workout Recovery Smoothie
Creatine
Creatine is one of the most studied ergogenic (performance-enhancing) supplement on earth and the evidence supporting its efficacy and effectiveness is overwhelming.
Creatine promotes anaerobic strength and boosts power output, it extends time to muscular failure, and aids lean muscle gains. It is essential for recovery.
More importantly, under such intense training demands, your body cannot manufacture enough creatine, nor can your diet provide enough of it from whole food sources to satisfy the needs of a serious CrossFit athlete. That’s why supplementing with it is essential.
READ MORE | The Smart Way To Supplement With Creatine
Beta-Alanine
Beta-Alanine is an amino acid that helps to boost work capacity and power output at lactate threshold – and CrossFitters know all about lactate. It therefore has the potential to delay fatigue and some research also indicates that it has benefits for sub-maximal endurance performance as well.
READ MORE | Keen On CrossFit? Here’s What You Need To Know…
Branched Chain Amino Acids (BCAA)
BCAAs taken either immediately before or during prolonged exercise may help sustain performance and reduce markers of muscle damage and inflammation after a WOD.
BCAAs in supplemental form are highly bioavailable, making them ideal for use in a pre-workout drink as they offer a muscle-sparing benefit because they’re preferentially metabolised to form glucose when there’s a lack of glycogen in the body.
READ MORE | What Are BCAAs Anyway?
Carnitine
Supplemental carnitine, in the form of L-carnitine, is an amino acid that helps improve metabolic efficiency by transporting free fatty acids across the mitochondrial membrane, where they are metabolised for energy.
By helping to convert energy-dense fatty acids into energy, L-carnitine can help increase endurance, allowing you to train harder for longer. It also increases the rate at which the liver utilises fat.
Any or all of these products may unleash the inner CrossFit beast found in all of us. The key is to assess your tolerance and performance on each product before starting to combine them. Once you have found the products that work for you it is appropriate to start stacking them together to maximise their effectiveness.
READ MORE | 5 Reasons You Should Try CrossFit
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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