Which supplements are required for CrossFit
CrossFit and supplements - must have, can be or no go? I personally go for the middle option. Even though (or maybe because of?) I worked in the supplement industry for a long time, I have never been its best customer. From having a few insights I'd say: There is useful stuff available, and at least strict laws forbid that they could sell you anything harmful to your body. But still there is no miracle in powder, pills or capsules.
So: Which supplements could support your CrossFit training? Let's make just a quick list of what I recommend:
Whey Protein: The most popular protein powder of all, not only because of its agreeable taste and texture. It has a complete amino acid profile and is fast digesting, therefore perfect for the shake after the workout or in the morning (try it in a porridge with oatmeal!). Good whey protein is quite low in carbs and fat - I recommend it also as a healthy substitution for candies since it satisfies your sweet tooth without being high in calories, "bad fats" and processed
sugar. So nothing vital, but handy. Attention: Whey protein contains lactose even though in small doses and is not suitable for vegans.
Creatine: Creatine is my personal favorite. An organic acid the body needs to produce new energy carrier in the muscle cells. It helps you especially with short and intense physical task - e.g. a 3RM back squat. Yes, it works! And it is super affordable at the same time. 3-5g each day are sufficient, at whatever time you prefer. Sold as powder or capsule. Give it a shot!
Omega 3: A supplement mostly processed from marine fish, vegan versions from krill. It provides specific kinds of fatty acids that our normal nutrition (in most cases) lacks. Omega 3 is essential for heart health, for the engine we as athletes need to have!
The listing might be much shorter than you expected it to be. I could add things that have their right to exist: Magnesia (effective against cramps, good to relieve stress before going tosleep), casein (a slow digesting protein, good before bed time as well), BCAA (branched chain amino acids, specific protein components that reach the muscle directly without being metabolized in the liver) and so forth. But, well, in the end of the day, supplements can't
compensate insufficient sleep, to much or to little CrossFit training aaaaaand most important: The quality of the "real nutrition"! So before you invest money and effort in something only halfway helpful, check your general lifestyle. Prevents disappointment as well.