Due to the high loads to the heart and the maintenance of the pulse, combinations of stimulants or high doses of separate stimulants are not recommended. Instead of the desired stimulation, they can lead to an excessive increase in the heart rate and its inability to remain constant for a long time.
Their effect as vasoconstrictors would further hamper such training, especially if they are associated with sprints, intervals, or heavy circular workouts.
Power-conditioning workouts and CrossFit cover a large range of useful CrossFit pre-workout supplements and CrossFit supplements for better recovery because of the comprehensiveness of the workouts.
There are strength exercises, explosiveness, aerobic, and anaerobic endurance within one system. These are quite different workloads on the nervous system that include workouts with maximum weights, sprints, intervals, and long metcons.
CrossFit Supplements and Their Benefits for CrossFit Workouts
When it comes to staying healthy, most people appreciate the role of physical training, but few recognize the role of the pre-workout supplements for CrossFit.
On the other hand, pre-workout CrossFit supplementation is critical to effective workouts, and according to many studies, it has numerous benefits, including the following:
- Boosting one’s strength;
- Reducing damage to the muscles;
- Lessening exhaustion;
- Encouraging the growth of muscles;
- Speeding up the recuperation process;
- Increasing the number of reps done.
CrossFit is a high-intensity form of physical activity, and as such, one requires a lot of energy and strength when taking part in the exercises. Therefore, we shall explore the best pre-workout supplements for CrossFit athletes.
This guide outlines all about CrossFit pre-workout supplements and what their benefits are. Furthermore, I have incorporated a list of the top CrossFit supplements.
11 Supplements for Crossfit Training Endurance
Best Creatine for CrossFit Strength Endurance
Because of its qualities to increase strength, explosiveness, and strength endurance, creatine is a suitable supplement for people that do conditioning sports.
The only drawback is the creatine’s ability to cause muscle cramps, but that occurs in a limited number of cases.
Micronized Creatine Powder
by Optimum Nutrition
Best Protein for CrossFit
In my opinion, the best protein for CrossFit should be any protein powder products with high quality. Check out below some of the most and well-researched protein products on the market , which I have reviewed.
Isoflex Whey Protein Isolate
BCAA and CrossFit
I absolutely think that the BCAA's are mandatory for anyone who trains hard. Here is my list of the best BCAA's supplements that are perfect for CrossFit athletes.
by Optimum Nutrition
4) Best Recovery Drink for CrossFit
Take Beta-Alanine For Aerobic Endurance and Recovery
As we mentioned, beta-alanine interacts synergistically with creatine monohydrate, as their combination also would contribute to the power-conditioning workouts.
Even beta-alanine alone is not limited to an increase in aerobic endurance, as though without affecting the maximum force, it improves the anaerobic endurance and muscle fatigue.
Take Citrulline Malate for Better Recovery
Citrulline malate is another element that could have benefits in versatile training and conditioning training.
Its multifunctional action has a greater effect on aerobic endurance but also affects the anaerobic endurance, muscle fatigue, and recovery after an exercise activity.
5) CrossFit and Fat Burners
Here are my favorite fat burning supplements, which I have used multiple times. They should be suitable for CrossFit athletes too.
6) Brain Stimulants and Nootropic CrossFit Supplements
To a large extent, stimulants can have a positive effect because of their impact on the mental mood, but sources and doses must be carefully selected.
For power-conditioning workouts, the better choice is the combining of small doses of stimulants with nootropics (neuro-stimulants) that we have already analyzed with the food supplements for strength training.
7) Herbal Adaptogens
Herbal adaptogens have their application in CrossFit and power-conditioning workouts. Adaptogens are perfect as CrossFit pre-workout supplements.
Some of them have proven benefits for increasing aerobic endurance, while others such as Rhodiola Rosea and leuzea are allegedly helping for the increase of strength abilities.
One of the biggest advantages is the ability of adaptogens to help the body during high-stress situations and recovery after heavy training sessions.
Pre-Workout Crossfit Supplement Stacks
1) Optimum Nutrition Platinum Pre-Workout Energy & Focus
This pre-workout supplement is designed to help boost energy, focus, and strength, all of which are components necessary for CrossFit workouts.
The ingredients used to make this supplement have been proven scientifically to be efficient at improving performance in physical training. The following are the important advantages of this product:
- Improves focus;
- Increases power and strength;
- Reduces muscle soreness and fatigue;
- Enhances physical performance;
- Does not contain colored dyes, artificial sweeteners, unnecessary fillers or harmful additives;
- Contains effective ingredients in effective doses;
- Contains citrulline malate, BCAAs, beta-alanine, and taurine;
- It contains boron, vitamin d3, and zinc, which make a perfect testosterone support blend.
2) BSN N.O.-Xplode Pre-Workout Igniter
BSN N.O.-Xplode Pre-Workout Igniter pre-workout supplement provides a significant boost in strength, power, energy, and stamina.
This product has been created to improve the athlete’s mood and to help them train harder in the gym. It is designed for those participating in high-intensity exercises.
3) MusclePharm Assault
MusclePharm Assault is the most recent version of the pre-workout supplements. This product contains highly active ingredients that help improve performance in the gym. The following are some of its benefits:
- Provides explosive energy;
- Increases strength;
- Improves endurance;
- Contains two new ingredients for increased energy and power;
- Contains vitamin C, B6, and B12 for healing and energy;
- Contains doses of beta-alanine, creatine, l-tyrosine, and l-arginine;
- It contains creatine nitrate, which reduces bloating.
Pre-Workout Protein Shake Meal
The point of the pre-workout shake is to give the body what it needs to perform at its maximum intensity, and of course, to prepare your muscles for growth. A pre-workout shake meal should increase glycogen levels in the body and prevent catabolism.
Protein is made up of amino acids. These amino acids are the building blocks of muscle. They help prevent catabolism and fight off hunger cravings. Your pre-workout fuel should be composed of medium to fast-digesting proteins and slower digesting carbohydrates.
Frozen mixed berries are incredibly handy things to have around the house. With the help of those berries, some protein powder, and a few other basic ingredients, you can easily whip up a filling, delicious smoothie bowl.
One of the best things about this recipe, though, is that you can essentially top it off however you want – giving you lots of room for variation and creativity.
And if you’re the local market is loaded with fresh berries that work even better.
- 1 scoop whey protein powder;
- 1 cup mixed berries, frozen;
- 1 banana, frozen.
Blend the ingredients together until they are thoroughly mixed. Pour into a bowl and top with your choice of granola, shredded coconut, or fresh berries.
FAQs on the Best Supplements for CrossFit:
1) What Supplements Do Crossfit Athletes Take?
- Creatine Monohydrate
Recommended dose: 20 grams of creatine per day for 5-7 days for a fast load, followed by the standard maintenance dose of 5 grams per day. If you're not in a rush to load your creatine stores, stick with 5 grams a day.
Recommended dose: 3-6 grams of beta-alanine per day for at least 28 days to maximize your ability to shed hydrogen ions.
Recommended dose: 6-10 grams before or during your workout. Look for products that contain a 2:1:1 ratio of leucine: isoleucine: valine.
- Fish Oil
Recommended dose: Take enough fish oil every day to get a combined total of 1.5-3.0 grams of EPA and DHA. To help with absorption, take the fish oil with a meal that contains some fat.
- Protein Powder
Recommended dose: 20-30 grams immediately post-workout, or use between meals so your body can continue to build and repair your muscles.
2) What Supplements Should Women Doing Crossfit Take for Weight Loss and Recovery?
- Creatine Monohydrate;
- BCAAs. Whether you're a CrossFit athlete or not, you're wise to make branched-chain amino acids (BCAAs) a part of your supplement stack;
- Fish Oil;
- Protein Powder.
3) How to Do Fasted Crossfit Supplements?
These supplements are suitable for fasted CrossFit workouts:
- Branched Chain Amino Acids (BCAA);
- Citrulline Malate;
4) What Supplements Should I Take to Improve My Crossfit Workout?
These top five supplements will help you kill your CrossFit workout of the day (WOD):
- 1) Creatine Monohydrate;
- 2) Beta-Alanine;
- 3) BCAAs;
- 4) Fish Oil;
- 5) Protein Powder.
How Pre-Workout Supplements Help CrossFit Athletes
CrossFit is a fitness program that requires the athlete to subject their body to high-intensity exercises such as cardiovascular training and heavy weight-lifting.
Although these exercises have numerous benefits to the body, they need a lot of energy. The CrossFit pre-workout supplements have the following advantages to the athlete:
- Improved endurance;
- Increased energy;
- Increased strength;
- Improved motivation;
- Faster recovery time;
- Reduced risk of injury;
- Enhanced joint health;
- Sharpened focus;
- Reduced muscle soreness;
- Increased stamina;
- Improved results;
- Overall good health.
Why CrossFit Athletes Need Supplementation
As a matter of fact, CrossFit athletes perform more vigorous physical training than the average person; they burn plenty of calories.
Therefore, they need all the leveraging they can get. The following are some of the reasons why these athletes need additional supplementation:
1) CrossFit is intense
CrossFit leads to the consumption of a lot of calories and other nutrients. For the athlete to have the energy required and recover properly after the exercises, he/she needs nutrients like glucose and proteins.
However, it is not possible to obtain sufficient amounts of these nutrients from the ordinary diet alone, and thus there's a need for pre-workout supplements.
2) CrossFit athletes are prone to injury
CrossFit is both enjoyable and healthy. However, it incorporates exercises that can cause a lot of wear and tear on the body.
Fortunately, the best CrossFit supplements were manufactured to take care of this problem, as they strengthen the muscles, bones, and joints to minimize the chances of injury.
3) The athletes sweat a lot
Vigorous exercises cause the athlete to sweat a lot. Although sweating is healthy, it results in loss of nutrients such as mineral salts, and in the long run, one could develop a nutrient deficiency and the associated health conditions like osteoporosis.
By taking supplements like multivitamins, one can avoid nutrient deficiency and stay healthy.
4) CrossFit needs a lot of strength
CrossFit exercises are relatively difficult; they are all about pushing one’s body to the limit.
These exercises require a lot of strength, and thus it is vital for the athlete to take something that makes them strong before a workout.
Things to Consider When Taking Pre-Workout
Supplements for Crossfitters
The things to consider when taking pre-workout supplements for CrossFit are the same for CrossFit as for other forms of workouts.
First, you need to consider questions like:
- Do I want to run faster?
- Do I want to be able to jump higher?
- Do I want to be able to perform more repetitions?
- Do I want to boost my strength?
The following are other important aspects to consider when taking pre-workout supplements:
1) Workout schedule
One of the things that you need to consider is your workout schedule. In most cases, it does not matter the type of supplement you take if you work out in the morning.
However, if you work out in the evening, you need to be careful regarding the type of supplement you utilize. This is because strong pre-workout supplements may result in a lack of sleep.
2) Amount of stimulants in the supplement
Most pre-workout supplements contain substances known as stimulants. Although these elements improve the athlete’s energy and motivation, they are less suited for CrossFit exercises, as they cause an elevated heart rate even before the athlete starts working out.
This could eventually cause the athlete to develop tachycardia (elevated heart rate of more than 100 beats per minute), which could subsequently lead to reduced effectiveness of the heart.
Therefore, before taking a pre-workout supplement for CrossFit, it’s good to check its stimulant content. Consider taking pre-workout supplements that contain moderate to small proportions of stimulants.
Taking part in physical exercises is vital for your health. However, to train effectively, you need something that boosts your energy and helps you recover after the exercises.
Pre-workout supplements help you achieve the required energy; they boost your strength, so that you may do the exercises effectively and achieve your goals.
However, not everyone is a fan of caffeine, and most pre-workout supplements have tons of it. If you don't like caffeine or tend to workout at night, check out these caffeine-free pre-workouts.
The requirements of the body for recovery after power-conditioning workouts do not differ fundamentally from other types of workloads. There must be an individual approach with each system, and there should be a consideration about which type of workouts prevails.
With more metcons, the body will have a greater need for energy and amino acids for recovery, as there would be benefits from the complexes of essential amino acids, BCAA, or leucine alone.
If the prevailing heavy workouts with weights are near the maximum or there are circuit training workouts with high intensity, it is necessary to take measures to restore the nervous system.