Well, it is the off season and if you are like me or any other aspiring CrossFit athlete you are looking at holes in your game and how you can improve upon them.  Maybe you have gone out and started new programming, maybe getting a nutrition coach, perhaps mobilizing a little more, or simply just looking at what you eat and drink and how much better you can be at that.

We are going to be discussing the top 4 supplements every CrossFit athlete should be taking and may not even know it.

First, I am going to get rid of 2 big ones.  These do not count towards the 4 by any means.  One is Creatine! If you are an athlete and not taking creatine consistently, you need to be.  It is the number one researched supplement out there and has loads of physical and cognitive benefits.  The second is Protein! Having a protein powder on hand either as a part of your daily ritual or simply as a back up.  It is an easy way to make sure you are giving the muscles what they need to recover after some grueling complexes or metcons.

Let's be clear… You can absolutely get enough protein through eating whole foods and supplementation isn’t necessary, but it can be a quick and easy way to make sure you are hitting your targets.

Now here are the Top 4 supplements every CrossFit Athlete should be taking:

Vitamin D -

CrossFit athletes should prioritize taking Vitamin D for muscle growth due to its numerous benefits. 

Firstly, Vitamin D plays a crucial role in promoting muscle strength and function. It aids in the absorption and utilization of calcium, which is essential for muscle contractions and overall muscle health. 

Secondly, Vitamin D has been linked to improved muscle recovery and reduced inflammation, allowing athletes to bounce back faster from intense workouts. Additionally, Vitamin D is known to enhance protein synthesis, facilitating muscle growth and repair. 

By supplementing with Vitamin D, CrossFit athletes can optimize their muscle development, enhance performance, and minimize the risk of muscle-related injuries, and can even help bump ATP production.  This can be crucial in harder longer metcons.

On top of all that, around 42% of people in the US are Vitamin D deficient! This means you have a pretty strong mathematical chance to be one of those people!

How to get more Vitamin D

• Get Sunlight

• Eat Salmon, tuna, Sardines, beef liver, Dairy, egg yolks

• Supplement Vitamin D (cheap and easy to do)

Magnesium

CrossFit athletes can greatly benefit from taking magnesium supplements to enhance their performance. Firstly, magnesium plays a critical role in energy production and muscle function. 

It is involved in over 300 enzymatic reactions, including those responsible for ATP synthesis, the body's primary energy currency. By ensuring optimal magnesium levels, athletes can improve their energy metabolism and endurance during intense workouts. Secondly, magnesium helps regulate muscle contractions and neuromuscular coordination, which are crucial for CrossFit movements and preventing muscle cramps or spasms. 

Furthermore, magnesium aids in post-workout recovery by reducing inflammation and supporting protein synthesis, leading to faster muscle repair and growth. By incorporating magnesium into their supplementation regimen, CrossFit athletes can elevate their performance, enhance recovery, and reduce the risk of muscle-related injuries. For some athletes it can also be a sleep aid.  Helping you to fall asleep faster and more deeply, getting more restorative sleep.

How to get more Magnesium

• Eat seeds, greens, beans, whole grains

• Supplement

Sodium Bicarbonate

CrossFit athletes can benefit from incorporating sodium bicarbonate into their performance regimen due to its potential advantages. 

Firstly, sodium bicarbonate, commonly known as baking soda, acts as a buffering agent that helps regulate pH levels in the body. During intense exercise, the body produces lactic acid, which can lead to muscle fatigue and reduced performance. By consuming sodium bicarbonate, athletes can enhance their acid-buffering capacity, delaying the onset of fatigue and improving overall endurance. 

Secondly, sodium bicarbonate has been shown to enhance anaerobic performance by increasing the buffering capacity of muscles. This can result in improved power output and increased resistance to fatigue during high-intensity CrossFit workouts.

Additionally, sodium bicarbonate supplementation may aid in reducing muscle soreness and accelerating recovery post-exercise. By including sodium bicarbonate as part of their supplementation strategy, CrossFit athletes may experience improved performance, extended endurance, and enhanced recovery. However, it's important to note that individual responses to sodium bicarbonate supplementation can vary, and consulting with a healthcare professional is advisable before starting.

Keep in mind that it can cause gastric distress if you do too much too fast. Things like bloating, diarrhea, upset stomach.  This is why it is something worth exploring and educating yourself on more deeply before jumping in too hard.

Omega 3 Fatty Acids

CrossFit athletes can greatly benefit from incorporating omega-3 supplements into their performance routine for various reasons. 

Firstly, omega-3 fatty acids, such as EPA and DHA, have potent anti-inflammatory properties. Intense workouts can lead to inflammation in the body, which can hinder recovery and performance. Omega-3s help reduce inflammation, allowing athletes to recover faster and perform at their best.

Secondly, omega-3s support cardiovascular health by promoting optimal blood flow and reducing the risk of blood clot formation. This can enhance endurance and overall cardiovascular performance during CrossFit workouts. 

Additionally, omega-3s play a crucial role in brain health and cognitive function, aiding in mental focus and concentration during training sessions. By incorporating omega-3 supplements, CrossFit athletes can improve recovery, enhance cardiovascular performance, and optimize mental clarity for optimal performance in their workouts.

How to get more Omega 3 Fatty acids:

• Eat more fatty fish (salmon, mackerel, sardines)

• Oysters

• Flax and chia seeds

• Walnuts 

• Supplement

Well that is it! That is the top 4 supplements that you should be taking for CrossFit! Keep in mind you need to focus on a healthy well balanced diet first along with optimal hydration.  You can take all the supplemental aids you want.  But if your foundation isn’t strong with a healthy diet.  You are leaving a lot on the table!

If you have any questions or want to learn how we work with athletes and factor in nutrition into our Individual Design coaching, email help@conquerathlete.com.  Or, check out our website www.conquerathlete.com and set up a free discovery call.

-Coach Brad Giglio