When you ask Siri what are the best supplements for CrossFit® athletes, you’re going to a get few different answers. Some information is great when other search results will really just give you misinformation. What we’ve done is different. We've compiled a quick and dirty guide for the best supplements for CrossFit® athletes to provide a framework for exactly what you need at which stage of your training, to gain a competitive edge in the box. Let’s get started

What Are The Best Supplements For CrossFit® Athletes?

Food is always first, that’s a fact, but there are definitely ways to improve performance through supplementation that you just can’t get from food. For example, let’s take a look at Beta-Alanine. Eating 150 g of turkey breast has been shown to provide the equivalent increase in the bioavailability of beta-alanine as an 800-mg supplement. Most of the research showing the ergogenic and performance effects of beta-alanine supplementation has been conducted using dosing strategies ranging from 4-6.4 g per day. That’s a shit ton of turkey.

Beta-Alanine [Carnosyn]

Beta-alanine is one of the best supplements for CrossFit® athletes. The simple reason; it helps buffer lactic acid which results in higher rep volume. More reps, means more strength, better performance, and results. You get the picture.

RELATED ARTICLE 10 Studies That Prove Elite Athletes Should Use Beta-Alanine

Benefits Of Beta-Alanine Include

• Delayed Muscle Fatigue
• Improved Endurance
• Increased Strength

When Should I Take Beta-Alanine? 

Beta-alanine is best taken 20-30 minutes pre-workout. Side note, Beta-Alanine is one of the only supplements that needs to be taken consistently and loaded. According to research studies, you need to supplement Beta-Alanine 4-6 weeks before you notice a significant difference in performance outcomes. Also, Beta-Alanine causes what’s called parastesia, or a tingling sensation. When you’re purchasing a beta-alanine supplement, however, look for the brand name CarnoSyn® on the label.

Natural Alternatives International, Inc. is the patent-holder on the manufacturing process by which beta-alanine is made, and this product is the only one protected by use patents. It’s also the only beta-alanine supplement proven to be effective in repeated research trials.

If you don't see CarnoSyn® on the label, don’t buy it! You may instead just be consuming regular L-alanine or something different altogether.

RELATED ARTICLE Why Beta-Alanine Is The Best Supplement For Muscular Endurance

Kre-Alkalyn [Creatine]

What’s Kre-alkalyn? Kre-alkalyn is a ph corrected form creatine phosphate. Creatine is one of the best, if not the best supplement for increased energy, power output, peak performance, and strength. Fundamentals which are key to any CrossFit® athlete. That being said, normal creatine monohydrate comes with a few negative drawbacks and side effects such as cramping, water retention and bloat. 

RELATED ARTICLE Kre-Alkalyn Vs Creatine Monohydrate: Which One Is Better

Joel Te, from As Many Reviews As Possible says it best, “With Kre-alkalyn, you don’t have to worry about cramping – which I think is the biggest benefit for anyone doing CrossFit®. Ever find yourself doing a workout like “Kelly” on a creatine cycle? Cramp-city. Gym-bro’s don’t usually need to worry about cramping as much, but if you’re going high intensity for a ton of reps, for time…cramping mid-workout is the worst thing that can happen. You’re safe with Kre-alkalyn and you get the extra ATP and VO2 max to help you push through said workout.”

Benefits Of Kre-Alkalyn Include

• Increased Power
• Increased Strength
• Improved VO2 Max 

When Should I Take Kre-Alkalyn

Unlike all other creatine products, Kre-alkalyn does not have to be loaded or cycled. Take 3g of Kre-Alkalyn 20-30 minutes before your workout, to get the performance benefits. 

RELATED ARTICLE The Definitive Guide To Kre-Alkalyn Creatine

Citrulline Malate

Much like Kre-Alkalyn, Citrulline Malate improves aerobic energy through facilitating ATP generation, which improves peak power, strength, and endurance. But unlike every other supplement out there, Citrulline Malate may be the most impressive and the best for CrossFit® athletes, due to how many ways it can improve your performance. 

RELATED ARTICLE 5 Ways Citrulline Malate Can Improve Athletic Performance

The quick and dirty is that Citrulline Malate increases Nitric Oxide (NO). Nitric oxide is a vasodilator and widens your blood vessels without increasing blood pressure. More vasodilation means better blood flow, oxygen, and nutrient transport, which results in a stack of ergogenic and performance benefits to ramp of your CrossFit® game. Additionally, Citrulline Malate increases phosphocreatine levels, improves amino acid utilization, enables protein synthesis, and expels protein waste. Like I said, impressive.

RELATED ARTICLE The Best Supplement For Crossfitters: Citrulline Malate

Benefits Of Citrulline Malate Include

• Improved Endurance
• Optimized Recovery
• Increased Strength

When Should I Take Citrulline Malate?

Stacking Citrulline Malate with Kre-Alkalyn and Beta-Alanine is the absolute best way to go 20-30 minutes before your workout. You’ll notice a significant pump, as more oxygen and blood is being delivered to your muscle tissue. Look for a product that has a 2:1 Citrulline Malate ratio at a minimum of 5g per serving.

RELATED ARTICLE 5 Ways Citrulline Malate can Improve Athletic Performance

Clean Carbs

Carbohydrates are crucial for exercise endurance and optimized recovery during high-intensity training like CrossFit®. Glycogen is your body's main energy source and is depleted quickly during training. Supplementing with a clean carbohydrate source is important to refuel glycogen stores, in order to work out harder for a prolonged period of time.

RELATED ARTICLE Do I Need A Post-Workout Carb Supplement?

But, be careful. If you’re looking for a good carb supplement they’re hard to find. The problem with the majority of carb supplements is that they are made with modified corn starch, such as maltodextrin, highly-branched cluster dextrin (HBCD), waxy maize, or dextrose, which is really just sugar, or simple carbs. If you’re going to supplement a carb, go with a whole food natural source to get longer-lasting complex carbs you need for better performance and recovery. 

Check out the review from As Many Reviews As Possible 

Benefits Of Carbohydrates Include

• Improved Energy Levels
• Faster Recovery Times
• Better Performance

When Should I Take My Carb Supplement?

If you decide a carb supplement is right for you, I highly recommend Clean Carbs. It’s made with 100% real complex carbohydrate superfoods, sweet potatoes, yams, oats, and blueberries. Not to mention it tastes like a deliciously rich brown sugar oatmeal breakfast bar.

RELATED ARTICLE Why You Should Use Whole Food Carb Supplements Instead Of Genetically Modified Cornstarch

BCAAs + Electrolytes

Branched Chain Amino Acids (BCAA) are one of the best supplements for intra workout hydration and maintaining lean muscle mass. CrossFit® can be catabolic and break down lean muscle mass. Research suggests, that BCAAs have a positive impact on muscle protein synthesis, the muscle-building process, and prevents protein degradation or muscle mass breakdown. Swolveirne's BCAAs also contain electrolytes, which are critical to maximize hydration and keep you going when you're gassed. 

Benefits Of BCAAs Include

• Improved Energy Levels
• Faster Recovery Times
• Delayed Muscle Fatigue
• Increased Muscle Mass
• Improved Strength
• Maximize Hydration [BCAA Mix Must-Have Electrolytes]

When Should I Take My BCAA Supplement?

BCAAS can be supplemented throughout the day to maximize hydration and maintain a positive amino acid balance.  High-intensity training, such as CrossFit® is catabolic to the muscle tissue and not only burns body fat but also can burn muscle if resumed for too long. Consequently, BCAAs are a critical component to rebuild, repair, and recover from high-intensity and resistance training. Just remember the frequency, dose, and duration matter. Supplementing with 6-10g of BCAAs per day will ensure faster recovery and better results. 

RELATED ARTICLE The Ultimate Guide to BCAA Supplements

Whey Protein Isolate

Protein is the most crucial macronutrient to provide you with the essential amino acids you need to build and rebuild lean muscle mass. Not to mention, protein is also crucial for adequate recovery. Without a sufficient amount of protein in your diet, your performance and recovery will undoubtedly suffer. The issue, especially for athletes, is getting enough protein in your diet. That’s where supplementation comes into play.

Whey Protein Isolate is the best type of protein powder, period. It’s the fastest absorbing, cleanest, and the purest form of protein on the market. The only protein source that compares to Whey Isolate is Whey Hydrolysate. Studies prove that Whey Protein Isolate helps you burn more body fat while becoming more anabolic and building lean mass.

RELATED ARTICLE 5 Reasons Why Whey Protein Isolate Is The Best Protein For Athletic Performance

Benefits Of Whey Protein Isolate Include

• Increased Strength
• Increase Muscle Mass
• Faster Recovery

When Should I Take Whey Protein Isolate?

You can supplement with protein at any time of the day, to increase your protein intake to help with strength and recovery. However, the best time to take your protein for improved exercise performance can either be before your workout, or immediately after. To learn more about post-workout nutrition and nutrient timing read the related article below.

RELATED ARTICLE Post Workout Nutrition: What To Eat After Your Workout For The Best Results

Krill Oil [Omega-3]

Forget about your fish oil. Krill Oil is a far superior source of Omega-3 fatty acids, which can aid in joint mobility, brain health, heart health, and reduce inflammation. Krill Oil also contains the world’s most powerful antioxidant Astaxanthin, which helps reduce free radical damage and inflammation.

RELATED ARTICLE Krill Oil Vs Fish Oil: Which One Is Better?

Benefits Of Krill Oil Include

• Better Bioavailability than Fish Oil
• Supports Heart Health
• Improves Joint Mobility
• Decreases Joint Pain
• Reduces Inflammation
• Improves Brain Health

When Should I Take Krill Oil

Supplement with 500mg of Krill Oil daily. This will help ensure healthy joints and improved mobility. Considering all the heavy Olympic movements and gymnastics in CrossFit®, supplementing with a once-daily Omega-3 is highly recommended to reduce post-workout joint pain and inflammation. 

RELATED ARTICLE 14 Studies That Prove Krill Oil Is Better Than Fish Oil

Turmeric [Curcumin]

One of the main benefits of Turmeric, primarily curcumin, is its ability to act as an anti-inflammatory agent and reduce inflammation. Research has shown that curcumin is a highly active molecule that modulates the inflammatory response by inhibiting the production of inflammatory cytokines. This is especially beneficial to athletes participating in high-impact or high-intensity functional training and CrossFit®.

It is well understood that pro-inflammatory states or chronic inflammation can lead to disease and illness, such as cancer, heart disease, and gastrointestinal conditions such as ulcerative colitis [R]. By proactively supplementing Turmeric, you can help reduce chronic inflammation, thus prophylactically protecting yourself from chronic illness and disease.

In addition to chronic inflammation, several studies have been initiated to define Turmeric’s unique role and mechanism of action on arthritic pain, specifically joint inflammation and mobility by reducing joint swelling. In vivo animal studies, have shown that curcuminoids contribute to anti-arthritic effects, helping to reduce joint swelling and inflammation, up to 48% [R ,R]

Thus, Tumeric is one of the best joint supplements for CrossFit athletes because it can help reduce exercise-induced inflammation and promote faster recovery; oftentimes, joints can produce inflammation from stress-related movements and can result in pain and discomfort resulting in further stress-related injury.  

While many people opt to treat post-workout inflammation with prescribed, or over-the-counter anti-inflammatory medications such as Ibuprofen, those treatment options can pose serious health risks. Turmeric can provide an all-natural, safe, and effective treatment option, free of synthetic chemical constituents, and side effects to help treat joint inflammation and health.

RELATED ARTICLE 5 Incredible Health Benefits Of Turmeric For Athletes

Benefits Of Turmeric Include

• Treating Arthritis
• Anti-Inflammatory Effects
• Improved Mobility
• Reduction of Joint Pain

When Should I Take Turmeric

Supplement with 750-1500mg of Turmeric daily, to ensure optimal joint health and mobility. 

The Best Supplements For CrossFit® Athletes

Numerous clinical studies have proven that the nutritional supplements listed above can help improve overall health and athletic performance. If you want to increase your competitiveness in the box, then adding these to your diet and workout plan, will you reach your goals.  

Want to take your WOD to the next level? Check Out The RX Stack. 

Covering each base of your high-intensity training, this pre-workout combo of simple, yet proven, clinically dosed ingredients, is thoughtfully designed to take your training to the next level. Whether you're looking to hop into that next competition, hit a new PR, or optimize your body to compliment your active lifestyle, this stack will deliver you with the maximum benefit to improve your performance. Fight muscle fatigue, improve endurance, increase strength, and accelerate recovery times with the RX Stack. 

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.