Supplementing a CrossFit Athlete
When it comes to achieving success in CrossFit, supplements should be considered as a secondary aspect. They are not mandatory, and ideally, a well-balanced diet should provide all the essential nutrients.
However, the supplement market is flooded with products that target CrossFit enthusiasts, which can be overwhelming.
It is important to understand that CrossFit-specific supplements are not a prerequisite for optimal performance.
Nevertheless, incorporating a few supplements into your already healthy diet can aid in recovery and boost energy levels during workouts.
Supplements are not a prerequisite for anyone.
The key to nourishing your body is to consume a nutritious, balanced diet that includes an abundance of fruits and vegetables but incorporating supplements can create an additional boost to your workout performance.
The CrossFit Requirements
CrossFit supplementation should focus on five key areas:
1. Strength: The maximum force a muscle can generate, which is essential for all types of fitness.
2. Power: The ability to generate force in a specific period, which is a direct consequence of strength.
3. Endurance: The ability to perform extended periods of exercise, which is critical for CrossFit workouts that involve combining various exercises for different durations.
4. Short-term recovery: The ability to recover and perform well in quick succession within a session.
5. Session-to-session recovery: The ability to recuperate between training sessions and perform at peak capacity in the next workout.
Apart from recovery, protein, hydration, carbohydrates, healthy fats, creatine and electrolytes in a well-balanced diet for performance, if there is a need, there are ways to enhance your performance through supplementation.
1. Omega 3
Fish, algae or flax oil, high in omega-3, can aid in optimising the recovery process. This supplement has a wide range of benefits beyond just supporting CrossFit workouts and is available in a vegan formula for vegans and vegetarians.
Omega-3 can help maintain a healthy heart, brain, and vision, all of which are essential for your workouts.
2. High Quality Multivitamin
A simple multivitamin is one of the easiest ways to supplement your diet and obtain a sufficient amount of essential vitamins.
Multivitamins provide various health benefits and support every core need of a CrossFitter.
CoQ10 may not be a well-known supplement for athletes, but it is essential for stimulating blood flow and artery function. Strenuous and heavy exercise causes oxidation in the body, and supplementing with CoQ10 can help to reduce oxidative damage markers, enabling energy production to power you through all your training sessions and recovery afterwards.
4. Vitamin D
Vitamin D deficiency can lead to several health problems and in the U.K. winter season, it can be challenging to obtain the recommended amount of Vitamin D due to the sun's decreased intensity and limited skin exposure. This supplement can aid in session-to-session recovery and support hormones.
Digestion, absorption and immune support can be challenged when undertaking advanced levels of training. All athletes need to consider the impact on immunity long training sessions can have on wellbeing. Intense exercise can cause digestive issues like bloating, gas, and diarrhoea. Probiotics can help to improve gut health and digestion, reducing the risk of these issues.
Athletes are more susceptible to infections due to the stress that intense exercise puts on the body. Probiotics can help to boost the immune system, reducing the risk of illness.
Probiotics also help to break down and absorb nutrients from food, ensuring you get the most out of your diet.