Introduction
In honour of the start of the CrossFit Games 2024 this week, we thought we’d take a look at the best supplements for CrossFit athletes. CrossFit presents a unique set of challenges for the human body and therefore a unique set of dietary and supplementation requirements.
What Is CrossFit And What Unique Demands Does It Place On The Body?
CrossFit is a high-intensity fitness regimen that combines elements of various exercise disciplines, including weightlifting, aerobic exercises, and bodyweight movements. Developed by Greg Glassman in the early 2000s, CrossFit aims to promote overall physical fitness through constantly varied functional movements performed at high intensity. It has gained a massive following worldwide, with thousands of affiliated gyms (known as "boxes") and a competitive scene highlighted by the annual CrossFit Games – with the 2024 CrossFit Games taking place 8th to 12th August this year.
CrossFit workouts, often referred to as WODs (Workouts of the Day), can include a mix of Olympic lifting (such as snatches and clean and jerks), powerlifting (such as deadlifts and squats), gymnastic movements (such as pull-ups and handstand push-ups), cardiovascular exercises (such as running and rowing), and metabolic conditioning.
CrossFit emphasizes high-intensity training, which pushes athletes to perform exercises at or near their maximum capacity. This intensity leads to significant cardiovascular and muscular fatigue, requiring substantial recovery efforts.
Many CrossFit workouts are designed to improve both cardiovascular and muscular endurance. This combination is challenging because it requires the body to sustain high levels of exertion over extended periods, leading to increased aerobic capacity and muscular stamina.
Given the high intensity and varied nature of CrossFit workouts, recovery is crucial. Athletes must manage their recovery to prevent overtraining and injuries. This involves not only rest but also proper nutrition, hydration, and possibly supplementation to support muscle repair and overall recovery.
How Do Nutritional Requirements Differ For CrossFit Athletes Compared To Single Discipline Athletes?
CrossFit athletes have unique nutritional needs due to the multifaceted and high-intensity nature of their training. Unlike single-discipline athletes who focus on specific types of exercise, CrossFit athletes engage in a wide variety of workouts that require a combination of strength, power, endurance, and flexibility. This diversity in training means their nutritional requirements are distinct and often more complex.
Caloric Intake: CrossFit athletes typically require a higher caloric intake compared to single-discipline athletes. The varied nature of CrossFit workouts, which can include intense weightlifting sessions, long endurance workouts, and high-repetition bodyweight exercises, means that athletes expend a significant amount of energy. Ensuring sufficient caloric intake is crucial to support this energy expenditure and to prevent fatigue and muscle breakdown.
CrossFit athletes need a well-balanced diet rich in carbohydrates, proteins, and fats to support their diverse training regimen:
Carbohydrates: These are the primary source of energy, especially for high-intensity workouts. CrossFit athletes often require more carbohydrates than single-discipline athletes to fuel their intense and varied sessions.
Proteins: Adequate protein intake is essential for muscle repair and growth, given the significant muscular demands of CrossFit. CrossFit athletes typically need higher protein intake than endurance athletes but similar to strength athletes.
Fats: Healthy fats are crucial for long-term energy, hormone production, and overall health. CrossFit athletes benefit from including a moderate amount of fats in their diet to support their metabolic needs.
Vitamins and Minerals: The intense and varied workouts in CrossFit can lead to increased micronutrient needs. Key vitamins and minerals include:
B-Vitamins: Important for energy metabolism.
Vitamin D and Calcium: Crucial for bone health, especially given the high-impact nature of many CrossFit exercises.
Magnesium and Potassium: Important for muscle function and recovery.
Electrolytes: Given the high levels of sweating during intense CrossFit workouts, maintaining electrolyte balance is crucial. Sodium, potassium, magnesium, and calcium need to be replenished to prevent cramps and ensure optimal muscle function.
Pre-Workout Nutrition: CrossFit athletes need to fuel adequately before their workouts. A mix of complex carbohydrates and proteins consumed 1-2 hours before training can provide sustained energy and help prevent muscle breakdown. Pre-workout supplements can also give a great boost to performance.
Intra-Workout Nutrition: For particularly long or intense sessions, intra-workout nutrition might be necessary. This could include quick-digesting carbohydrates and electrolytes to maintain energy levels and hydration.
Post-Workout Nutrition: Recovery nutrition is crucial for CrossFit athletes. Consuming a combination of proteins and carbohydrates within 30-60 minutes post-workout helps to replenish glycogen stores and repair muscle tissue. This is particularly important given the frequent high-intensity sessions typical in CrossFit training.
Fluid Intake: CrossFit athletes need to pay careful attention to hydration due to the intense and often sweaty nature of their workouts. Adequate fluid intake before, during, and after workouts is essential to maintain performance and support recovery.
Electrolyte Replenishment: Hydration strategies should include electrolyte replenishment, particularly during and after workouts, to replace minerals lost through sweat and to prevent dehydration and muscle cramps.
What Are The Best Supplements For CrossFit Athletes?
To support their performance, recovery, and overall health, certain supplements can be particularly beneficial for CrossFit Athletes. While individual needs may vary, the following supplements are commonly recommended for CrossFit athletes:
1. Protein Supplements
Protein is crucial for muscle repair and growth, especially after the intense workouts typical in CrossFit. Adequate protein intake helps in the recovery process, reducing muscle soreness and enhancing muscle synthesis.
Types:
- Whey Protein: Fast-digesting, ideal for post-workout recovery.
- Casein Protein: Slow-digesting, good for sustained protein release, often used before bed.
- Plant-Based Proteins: Suitable for athletes who prefer or require a non-dairy option.
Usage:
Consuming 20-30 grams of protein within 30 minutes post-workout can optimize recovery.
Protein shakes or bars can be convenient for meeting daily protein needs.
Example: Per4m Whey Protein
2. Branched-Chain Amino Acids (BCAAs)
BCAAs (leucine, isoleucine, and valine) are essential amino acids that play a key role in muscle protein synthesis and reducing muscle fatigue. They can also help decrease muscle soreness and improve endurance.
Usage:
Taken before, during, or after workouts to support muscle recovery and reduce exercise-induced muscle damage.
Typical dosage is 5-10 grams per serving.
Example: Ghost BCAA
3. Creatine Monohydrate
Creatine enhances the body’s ability to produce energy rapidly, which is beneficial for high-intensity training typical in CrossFit. It helps improve strength, power, and lean muscle mass.
Usage:
A common regimen includes a loading phase (20 grams per day for 5-7 days) followed by a maintenance phase (3-5 grams per day).
Can be taken pre- or post-workout.
Example: Dorian Yates Nutrition Creatine Monohydrate
4. Beta-Alanine
Beta-alanine is a precursor to carnosine, a compound that buffers acid in muscles, thereby delaying muscle fatigue during high-intensity exercise. This can enhance performance in workouts involving sustained high-intensity efforts. Beta-alanine is my personal #1 supplement recommendation for Crossfit athletes (excluding macro nutrients like protein and carbs). Nothing causes acid build up in the muscles quite like Crossfit and ultimately being able to endure that build up is a big part of success in improving Crossfit performance so anything that can be done to delay it and its' fatigueing effects is extremely useful to Crossfit athletes.
Usage:
2-5 grams per day, often taken in divided doses to minimize skin tingling (paresthesia).
Example: Most pre workout supplements include beta alanine as standard.
5. Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties that can help reduce muscle soreness and support joint health. They are also beneficial for cardiovascular health, which is important for overall fitness and endurance.
Usage:
1-3 grams of combined EPA and DHA per day, typically taken with meals.
Example: Fortitude Nutrition Krill Oil
6. Electrolytes
Electrolytes (sodium, potassium, magnesium, calcium) are essential for maintaining hydration, muscle function, and preventing cramps. CrossFit workouts can lead to significant electrolyte loss through sweat.
Usage:
Electrolyte supplements can be taken during or after workouts to replenish lost minerals.
They can be found in sports drinks, powders, or tablets.
Example: Ghost Hydration
7. Vitamin D
Vitamin D is important for bone health, immune function, and muscle function. Many people are deficient in vitamin D, which can affect performance and recovery.
Usage:
Daily supplementation of 1,000-2,000 IU, especially in areas with limited sunlight exposure.
8. Magnesium
Magnesium plays a role in muscle relaxation, energy production, and protein synthesis. It helps prevent cramps and supports overall muscle function and recovery.
Usage:
300-500 mg per day, typically taken in the evening to support muscle relaxation and sleep.
Example: Fortitude Nutrition Magnesium Citrate
9. Probiotics
Probiotics support gut health, which can influence overall health, nutrient absorption, and immune function. A healthy gut can enhance recovery and performance by ensuring efficient nutrient utilization.
Usage:
Daily supplementation with a high-quality probiotic containing multiple strains of beneficial bacteria.
Example: MegaSporeBiotic
10. Caffeine
Caffeine is a well-known performance enhancer that can improve focus, endurance, and strength. It helps increase alertness and reduce perceived effort during workouts.
Usage:
150-300 mg about 30-60 minutes before a workout. Caffeine sensitivity varies, so it's important to find the right dosage for individual tolerance.
Conclusion:
Hopefully in this article we’ve provided some useful information on the unique dietary requirements of CrossFit athletes and how supplements can be used to help them with their performance. These details are just as valid for casual CrossFitters going to their local box as for the pro athletes like Tia Clair Toomey and Jeff Adler competing at the CrossFit Games. If you are watching the CrossFit Games this year we hope you enjoy it.
