When it comes to CrossFit, the devil is in the details.
Whether it’s the precise timing of your box jumps or the smooth execution of a snatch, everything counts.
But let’s be honest, your performance doesn’t just hinge on what happens during those sweat-drenched workouts; it’s also about what you do outside the gym. That’s where supplements come in.
They can play a critical role in helping you recover, build strength, and stay focused.
This article dives into the best supplements tailored for CrossFit enthusiasts. From aiding in quick recovery to giving you that extra oomph of energy, we’ve got you covered. So, if you’re looking to up your game and push those boundaries, read on.
Best Supplements for CrossFit Athletes
These are the most effective supplements you can use to increase your performance and seriously crush your WODs into oblivion and set PR after PR.
Creatine HMB
Best Creatine for CrossFit Athletes
Let’s cut through the noise: if you’re after a performance-boosting supplement that’s got the research to back it up, look no further than creatine. Anyone who tells you otherwise is either misinformed or just plain wrong. So why is creatine a powerhouse? It’s a veritable Swiss Army knife of benefits, from jacking up your strength and muscle volume to enhancing mental function and speeding up post-workout recovery.
So what’s the magic behind creatine? In simple terms, it stocks your muscles with extra ATP, the energy currency your cells need for heavy lifting or any high-intensity work. Your body naturally produces creatine in the pancreas, liver, and kidneys, but supplementing adds extra pep to your muscular step.
In terms of its effectiveness, I can personally vouch for its power. I’ve seen a whopping 60-pound increase in my squat in just six weeks. You’ll start to feel stronger in the initial stages, and it only gets better from there. Your endurance shoots up, and you’ll find that you’re bouncing back from workouts faster than ever. Creatine monohydrate and creatine HCL are the most popular types, but steer clear of liquid creatine—it’s proven to be ineffective.
The only downside? If you stop taking it, you’ll likely see a gradual decrease in your newfound strength, although you might retain some of it. Other than that minor hiccup, there’s really no reason not to love creatine.
Pros
- Increases strength and power
- Improves performance during sprints
- TL10 saves you 10% on your order
- Over 10 flavors to choose from
- Helps to stimulate muscle protein synthesis
- Nothing artificial
Cons
- Above average in price
- Only available on the manufacturer’s website
Pre-Kaged Sport
Best Pre-Workout To Improve CrossFit Performance
Need that extra push to elevate your athletic performance? A pre-workout like Pre-Kaged Sport could be your secret weapon. This supplement is designed to offer you a blend of energy, focus, and endurance—essentials for any athlete aiming for the top.
The formula includes L-Citrulline, an ingredient that boosts blood flow and has been scientifically proven to enhance cycling performance. A study by Kitasato University found that it not only improved performance but also reduced muscle fatigue and improved concentration post-workout. Another key component is Beta-Alanine, known for its ability to stave off fatigue and extend your muscular endurance.
But there’s more. To ensure you’re well-hydrated, Pre-Kaged Sport includes a hefty dose of coconut powder. And for that additional energy and focus kick, it’s got caffeine in the mix. You can trust the product too, as it’s third-party tested to ensure it’s free from any banned substances.
When it comes to flavors, you’ve got five options, crafted from both natural and artificial ingredients. The price is fairly reasonable, but snagging a subscription can shave off a few bucks.
Pros
- Tailored for athletic performance
- Contains hydration-boosting ingredients
- Enhances endurance while minimizing fatigue
- Verified by third-party testing
Cons
Grass-Fed Whey Protein Isolate
Best Protein Powder for Athletes
If you want to build or maintain lean muscle mass with your CrossFitting, you are going to need some protein. After all, protein is the building block of muscle.
The best protein powder out there is Grass-Fed Whey Protein Isolate from Transparent Labs.
This protein is sourced from cows in the USA that are grass-fed and hormone-free.
It is also a whey protein isolate which is a higher grade of whey protein than your typical whey protein concentrate. It has a higher percentage of protein and less lactose, carbohydrates, and calories. It is also easier to digest.
This protein powder is also free of artificial flavors, dyes, and preservatives. It is truly one of the cleanest protein powders on the market.
Grass-Fed Whey Protein Isolate comes in 8 different flavors. I have tried a few of them, and the chocolate peanut butter and vanilla are the best bets.
Pricewise this protein powder is above average in price, but you can save 10% when you use the coupon code TL10 at checkout. They also have a subscription that can save you another 10% and get you free shipping.
Pros
- Sourced from grass-fed cows in the USA
- Ultra-high protein purity
- Nothing artificial
- Helps provide essential amino acids
- Coupon code TL10 saves you 10%
- Subscription saves 10% and gets you free shipping
- Helps with sports nutrition
Cons
- Only available on the manufacturer’s website
Krill Oil
Best Omega-3 Supplement for Athletes
Krill oil—sounds kinda exotic, right? But let me break it down for you: it’s a lot like fish oil, but on steroids (not literally). Both are chock-full of Omega-3s, but krill oil takes it up a notch with phospholipid-bound EPA and DHA, making it easier for your body to absorb.
And here’s the kicker: it’s also got Astaxanthin, an antioxidant powerhouse that’s got your back when you’re pumping iron and fighting off exercise-induced stress. If you’re an athlete into high-impact stuff, krill oil’s good for muscle and joint function too.
Swolverine’s Krill Oil supplement is no joke—it’s got 500mg of Omega-3s, EPA/DHA, phospholipids, and that cool Astaxanthin. Plus, your wallet won’t cry when you see the price tag.
Pros
- Great for joint support
- One-ups fish oil in the Omega-3 game
- Packed with essential amino acids
- Nifty for reducing post-workout aches
Cons
- Good luck snagging it; it’s often out of stock.
Swolverine Clean Carbs
Best Carb Supplement For CrossFit
Carbohydrates are a critical element in any fitness regimen, offering not only immediate energy but also stored glucose for sustained performance. Swolverine Clean Carbs is engineered to meet this need effectively, packing 24 grams of whole food carbohydrates in every serving.
These carbs are broken down into glucose, which is essential for instant energy and is also stored in muscle tissues and the liver for future use. Swolverine’s formula is particularly valuable for high-energy activities like CrossFit.
It leverages clean, whole food ingredients like sweet potatoes, yams, blueberries, and oats, enhancing the mix with natural flavors, Xanthan Gum, and Stevia.
What sets this product apart is its potential for offering long-lasting energy without the crash often associated with sugar or other refined carbs. While it’s versatile enough to be consumed any time of the day, it might be most effective when taken post-workout to aid in replenishing the body’s glycogen stores. The Sweet Potato Pie flavor not only makes the supplement enjoyable but also costs about $1.33 per serving, offering good value for the money.
If you’re a CrossFit enthusiast or athlete looking for a clean, whole-food source of carbohydrates, Swolverine Clean Carbs could be an excellent fit for you. The product is also a hit with those who appreciate the convenience of drinkable carbohydrates, especially when they come in an appealing Sweet Potato Pie flavor.
Additionally, if you’re wary of the energy crashes that often accompany refined carbs and sugars, this supplement offers a more stable, sustained energy source. On the flip side, if you’re an athlete who prefers to get your carbohydrates solely through whole foods, this product might not align with your nutritional philosophy.
Similarly, if you’re not a fan of Sweet Potato Pie flavor, you’ll have to look elsewhere, as it’s currently the only flavor option available.
Pros
- Provides 24g of whole food carbohydrates per serving for sustained energy.
- Designed to help post-workout recovery by refilling glycogen stores.
- Sweet Potato Pie flavor adds a tasty twist, making consumption enjoyable.
- Competitive pricing at about $1.33 per serving.
Cons
- Limited to just one flavor, offering no alternatives for varied taste preferences.
- May not be necessary for those who prefer whole-food carb sources.
Onnit Nitric Oxide
Best Nitric Oxide Supplement for CrossFit
Are you on a quest to take your CrossFit workouts to the next level? You might want to consider adding Onnit Nitric Oxide to your regimen.
Engineered to enhance blood flow, this supplement is geared toward giving your muscle pumps that extra kick of intensity you’ve been searching for. What makes it so effective? The formula boasts a substantial dose of 3,000mg of l-citrulline and 1,400mg of arginine—amino acids that play a crucial role in nitric oxide production in your body.
But Onnit didn’t just stop at the basics. They’ve also incorporated natural vasodilators like fermented beets and mango fruit powder into the mix.
These ingredients are not only loaded with potassium, but they also work synergistically to promote even better blood circulation. This kind of comprehensive approach to formulation gives you multiple pathways for improving your performance.
If you have dietary restrictions or sensitivities, there’s more good news. This product is conscientiously formulated to be free from common allergens. That means no nuts, no gluten, and no soy.
Plus, if you’re looking to avoid stimulants, this supplement doesn’t contain any caffeine. As for the flavor, it comes in Harvest Fruit, making it not just effective but also palatable. On the flip side, it’s worth mentioning that the supplement does come with a higher price point, costing about $2.00 per serving. So while it packs a punch in terms of benefits, it might also pack a punch to your wallet.
Pros
- Amino acids and natural vasodilators aimed to improve blood flow and maximize pumps, making it ideal for CrossFit enthusiasts.
- Allergy-friendly, with no nuts, gluten, or soy.
- Free of caffeine, which can be a pro for those wanting to avoid stimulants.
Cons
- Not the best choice for those who prefer a caffeine kick in their pre-workout supplement.
- With a cost of around $2.00 per serving, it’s not the most budget-friendly option.
POST by Swolverine
Best Post Workout Supplement For CrossFitters
If you’re a CrossFitter on the hunt for the ultimate post-workout supplement, look no further than POST by Swolverine. What sets it apart is its dual-action formula, featuring both protein and carbs to nourish your muscles right after an intense session.
With a generous 4 grams of Glutamine, this supplement is engineered to expedite your recovery process. To further fuel muscle growth, it packs a significant 12,000mg of pea starch, 8,000mg of pea protein isolate, and 1,000mg of oat milk powder.
Here’s more good news for the health-conscious: POST by Swolverine is vegan-friendly and flaunts an all-natural flavor profile.
It’s also free from GMOs, soy, gluten, and dairy. While it’s a bit on the pricier side, you can snag a 15% discount with a subscription, and the brand offers a money-back satisfaction guarantee.
Bottom line: if you’re serious about feeding your muscles with quality carbs and protein for optimal recovery, this is your go-to supplement.
Pros
- No hidden ingredients, thanks to its absence of proprietary blends.
- Packed with wholesome, muscle-nourishing ingredients.
- 4,000mg of Glutamine for enhanced recovery.
- Vegan-friendly and all-natural flavoring.
- Combination of post-workout protein and carb powder.
Cons
- More expensive compared to other options.
- Availability can be hit or miss.
Onnit New Mood
Best Sleep Supplement for CrossFit
If you’re a CrossFit athlete pushing your body to the max, you’re well aware that recovery is just as crucial as your workout. One factor that’s often overlooked is sleep.
According to research, poor sleep can have a detrimental effect on performance and recovery. That’s where Onnit New Mood comes into play. This supplement is formulated to not just help you fall asleep but to enhance the quality of your sleep.
It features magnesium, which is proven to assist those who struggle with insomnia. It also contains serotonin-boosting ingredients like 5-HTP and tryptophan, designed to ease your mind and prepare you for a restful night.
While the price per two-pill serving is on the higher end at $2.00, it could be a worthy investment for those looking to prioritize sleep in their recovery routine.
Pros:
- Designed for athletes prioritizing sleep for recovery, it contains ingredients like magnesium that may combat insomnia.
- Comes in an easy-to-take pill form.
- Includes potential serotonin-boosters such as 5-HTP and tryptophan, which may help reduce anxiety and stress.
Cons:
- Not ideal for those who prefer not to take pills, as there is no powder or liquid option.
- At $2.00 per serving, it’s a bit pricier than other sleep supplements on the market.
Benefits of Supplements For CrossFit
To excel in CrossFit, athletes need a blend of explosive power and endurance. Skills like Olympic lifting, wall balls, and box jumps demand quick bursts of energy, while rowing, running, and cycling require stamina. Given the rigor of CrossFit, recovery is also crucial.
There's a broad range of supplements designed to aid in various aspects of this multifaceted training. Some, like beta-alanine and carnitine, focus on improving blood flow for better aerobic performance.
Others, including carb powders and sleep aids fortified with magnesium, aim to assist in post-workout recovery. For those looking to enhance power and strength, creatine can be a game-changer.
How We Chose the Best Supplements for CrossFit
CrossFit pushes you to the limit with its high-intensity, full-body workouts. Knowing that, we crafted this list of supplements to meet the unique needs of CrossFitters aiming to up their game.
Sport Specific Needs
We picked products designed for quicker recovery—think protein and carb supplements—to help you get back in the gym sooner and with less soreness. We didn't stop there. Our list also includes supplements to enhance your in-the-moment performance, like pre-workouts, beta-alanine, and nitric oxide for that vital blood flow.
But what's muscle without strength and stamina? That's why we included supplements rich in ingredients known for boosting strength, like creatine with HMB. Given that CrossFit also demands laser-like focus and endurance, those factors weighed heavily in our choices.
Quality
As for quality, we stuck with brands we trust. We value transparency in ingredient lists and dosages, which is why we largely avoided proprietary blends. Those can be vague about what you're actually taking and may contain sub-optimal dosages or unnecessary fillers.
Price
Price-wise, there's something for everyone. Whether you're looking to splurge or save, we considered the cost-per-serving, which ranges from about $0.50 to over $2.00. If a pricier product made our list, it's because we believe the ingredients justify the cost. We've also got some budget-friendly options that don't skimp on quality.
Powder vs. Pill
Lastly, we know one size doesn't fit all when it comes to how you take your supplements. That's why we included both powder and pill forms. Some folks find powder more convenient, especially for stacking multiple supplements, while others favor the ease and portability of pills. Whatever your jam, we've got you covered.
How Much Do CrossFit Supplements Cost?
When it comes to supplements for CrossFit enthusiasts, there's a wide range of options, and the prices reflect that variety. You could be shelling out anywhere from $25 to $65 for a container, depending on what you're after.
But the real distinction emerges when you break it down to the cost per serving.
For example, a serving of creatine or mood support might set you back only about $0.33, while a protein or pre-workout serving could cost you over $2.00. So, it's not just about the total cost, but also about what you're getting in each scoop or pill.
What To Consider Before Buying CrossFit Supplements
Before you dive into buying supplements to enhance your CrossFit performance, it's wise to think about a few key factors: the type of supplement you need, your budget, and the flavors you'd prefer.
Type of Supplement
This guide spans a variety of supplements aimed at CrossFitters, addressing needs like recovery, strength, energy, and focus. It's worth noting that you don't need every supplement on this list to excel in CrossFit. However, certain supplements might help you overcome specific challenges you're facing. If you find you're short on endurance, consider options like pre-workouts, beta-alanine, or nitric oxide. If lifting heavier weights is your goal, then protein or creatine might be up your alley. Make sure you identify your weak spots before choosing a supplement.
Price
Supplementation doesn't have to be a financial burden. Everyone has a different budget for what they can allocate toward CrossFit-related supplements. It's important to match your financial limitations with the per-serving cost of these products. To give you an idea, the supplements in this list generally range from about $0.50 to a bit over $2.00 per serving.
Flavors
Taste can make or break your supplement experience. If you're committing to a daily regimen, it helps if you actually enjoy the flavor. That's why it's a good idea to go for a supplement whose flavor you like. If you're more into mixing things, opt for something unflavored. Pills are another alternative that sidesteps the whole flavor issue, and they offer the added bonus of convenience.
The bottom line is, the right supplement can make a noticeable difference in your CrossFit performance. Whether you're looking to gain muscle, improve stamina, or just get through a workout feeling strong, this list offers something for everyone. Just remember to align your choices with your specific needs, budget, and taste preferences.
Final Word
In sum, navigating the world of supplements for CrossFit can be a bit overwhelming given the range of options and ingredients out there. But when it comes to amping up your performance, it's essential to find products that match your specific needs. Whether you're looking to boost endurance, gain strength, or speed up recovery, the supplements on this list offer a targeted approach to help you meet your goals.
Remember, while supplements can be a great addition to your training regimen, they're not a substitute for a balanced diet and consistent workout plan. Always consider your budget and flavor preferences when choosing a product, as both can impact your long-term commitment to supplementation. At the end of the day, the best supplement for you is one that aligns with your individual needs and helps you perform at your peak in the CrossFit arena.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
I would say creatine is the way to go as well, although it doesn’t work for everyone. After that maybe a pre-workout if you are a low energy slug. That’s about it.