What Are The Best CrossFit Supplements?

Whether you’re a hobbyist or professional CrossFitter, chances are you get supplement recommendations quite often.  But even if you really know your stuff, it can be difficult to determine which supplements you actually need and which ones you don’t.  

That’s why we’ve decided to put together a list of some of the best CrossFit supplements currently available here in the U.S.  This isn't a catalog of products that you must take but rather a list of non-banned substances that can help you to feel and perform at your best.  

We’ve broken things down into 3 basic categories: supplements for overall health and wellness, physical performance enhancers (ergogenic supplements), and mental performance enhancers (nootropic supplements).  

Best Health & Wellness CrossFit Supplements

No matter how experienced you are, if you’re body isn’t getting the nutrients it needs, you’re not going to be able to optimally perform or recover.  With all of the grueling work that goes into an average day in the CrossFit world, it’s absolutely essential that you’re replenishing all of the nutrients you’re burning up throughout the day.

While you don’t have to take supplements in order to do that, many CrossFitters may ultimately find it difficult to meet their nutritional needs through their diets alone.  

⫸Protein Powder

What Is It? 

Along with carbohydrates and fat, protein is one of the three macronutrients found in the food we eat.  It plays a number of different functions in the human body but perhaps one of its most important has to do with rebuilding muscle tissues.    

How Does It Work?

The muscles all throughout our bodies are actually made up of proteins.  As living organisms, our muscles are always going through a state of flux -- as old proteins become damaged, they’re broken down and replaced by new ones, which come from our diets.  This general process is referred to as protein turnover.  

Strenuous physical activity (like pretty much any CrossFit complex) can breakdown a lot of muscle proteins.  In order to repair the damage, however, the body needs an ample supply of dietary protein. Without enough, it’s just about impossible to maintain, let alone build muscle mass.    

While it’s true that you can meet all of your protein demands through your diet alone, if you’re eating a high-protein diet, which many athletes are, it can be difficult to get all of your protein through solid food.  That’s why almost every CrossFit athlete we’ve talked to is supplementing with some kind of protein powder.     

What Type of Protein Powder is Best?

Whey protein is the most popular protein powder by a mile, and for good reason.  In just about every study on protein quality in which it was included, whey protein was ranked as the best protein source.     

• What if Whey is Not for You?

  Whether whey doesn’t agree with your stomach or your ethics, there are other options if you’re in the market for a plant-based protein; however, there are some limitations you should be aware of. First, most plant-based proteins have significantly lower biological values compared to animal-based proteins and thus, may not be as effective when it comes to muscle building and recovery.

  Additionally, many plant-based proteins aren’t complete proteins, meaning that they don’t contain all 20 essential amino acids. That’s why if you’re going with a plant-based protein powder, you’ll want to make sure that you’re getting a well-balanced amino acid profile. In most cases, that means a blended powder that is a mixture of multiple plant-based protein sources.

  Amongst plant-based proteins, soy has a well-balanced amino acid profile, and at 74, it also has a pretty high biological value for a plant-based protein, however, it’s fallen out of favor as a protein powder in recent years mainly due to its high phytoestrogens levels.

Dosing Recommendations

The National Institute of Health (NIH) recommends that 10 - 35% of your total daily calories should come from protein.  When it comes to building muscle, somewhere between 1 - 1.5g of protein per pound of body weight each day seems to be ideal, and for most people, that falls neatly within the NIH’s general recommendations.

• Protein References
  1. “Protein – Which is Best?” Hoffman, J.R. Journal of Sports Science and Medicine. Sep. 2004.
  2. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Tang, J.E., Moore, D.R., Phillips, S.M. Journal of Applied Physiology. 2009.
  3. “Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health.” Millward, D.J., Layman, D.K., Tome, D., Schaafsma, G. The American Journal of Clinical Nutrition. May. 2009.
  4. “Protein – Which is Best?” Hoffman, J.R. Journal of Sports Science and Medicine. Sep. 2004.
  5. “The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass” Phillips, S.M. Nutrition and Metabolism. Sep. 2016.
  6. “Protein quality as determined by the Digestible Indispensable Amino Acid Score: evaluation of factors underlying the calculation” Wolfe, R.R>, Rutherford, S.M., Kim, I.Y., Moughan, P.J. Nutrition Reviews. Sep. 2016.
  7. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Tang, J.E., Moore, D.R., Phillips, S.M. Journal of Applied Physiology. 2009.
  8. “Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise” West, D.W., Burd, N.A., Coffey, V.G., Baker, S.K., Burke, L.M., Hawley, J.A., Moore, D.R., Stellingwerff, T., Phippips, S.M. The American Journal of Clinical Nutrition. Jul. 2011.
  9. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men” Tang, J.E., Moore, D.R>, Kujbida, G.W., Tarnopolsky, M.A., Phillips, S.M. Journal of Applied Physiology. Sep. 2009.
  10. “The science of muscle hypertrophy: making dietary protein count” Phillips, S.M. Proceedings of the Nutrition Society. Nov. 2010.

⫸Vitamins & Minerals

What Are They?

Vitamins and minerals are also known as micronutrients.  Just like with macros, your body also needs micronutrients to stay up and running, just in much smaller quantities.      

How Do They Work?

While they may appear fit and healthy, the reality is that many CrossFit athletes deal with vitamin and mineral deficiencies on a regular basis.  All of those strenuous WODs can really deplete your body’s nutrients quickly, making it difficult for even the most healthy people to meet their vitamin and mineral demands through their diet alone.  

Ultimately, if you don’t have an adequate supply of vitamins and minerals, it can negatively impact both your mental and physical health, making it nearly impossible to perform at your best, whether we’re talking about in training or in everyday life.  Our physician here at Dioxyme frequently sees professional athletes in his practice and MANYathletes ultimately demonstrate significant vitamin and mineral deficiencies when tested. 

That’s why supplementing with things like vitamins B, C, and D as well as minerals like zinc, iron, and magnesium is just about essential for most CrossFit athletes.  Many multivitamins actually contain these exact ingredients because they’re amongst the most common deficiencies.

Dosing Recommendations

The best way to figure out if you have any vitamin or mineral deficiencies is to have your micronutrient levels tested by a professional.

• Vitamin & Mineral References
  1. “Role of micronutrients in sport and physical activity” Maughan, R.J. British Medical Bulletin. Sep. 1999.
  2. “Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency” Misner, B. Journal of the International Society of Sports Nutrition. Jun. 2006.
  3. “Micronutrient Requirements for Athletes” Lucia Volpe, S. Clinics in Sports Medicine. Jan. 2007.

⫸Fish Oil (Omega-3 Fatty Acid)

What Is It? 

Fish oil is another relatively popular supplement amongst CrossFitters.  It’s high in fatty acids like EPA and DHA, which play a vital role in a number of different bodily processes.  Even so, nearly half of all North Americans don’t consume enough omega-3s in their daily diets.     

Omega-3 deficiencies are also often accompanied by an excess of omega-6.  While it is an essential nutrient, too much omega-6 can lead to inflammation, which can impact both your performance and your recovery. 

How Does it Work?

Omega-3s play an important role in the recovery process, helping to repair your muscles after an intense workout. EPA is particularly important when it comes to repairing damaged muscle tissues; we recommend an omega-3 product that contains substantial amounts of both EPA and DHA.

On top of repairing damaged muscle tissue, research has also found that getting a healthy supply of essential fatty acids can help lower your triglyceride levels, alleviate joint pain, and even potentially improve your mood.   

Dosing Recommendations

Though many in the Crossfit world advocate very high doses (4-6 grams per day), medical and sports nutrition studies support 3-4 grams per day. 

• Omega-3 References
  1. “Dose-response effects of omega-3 fatty acids on triglycerides, inflammation, and endothelial function in healthy persons with moderate hypertriglyceridemia” Skulas-Ray, A.C., Kris-Etherton, P.M., Harris, W.S. Vanden Heuvel, J.P., Wagner, P.R., West, S.G. The American Journal of Clinical Nutrition. Feb. 2011.
  2. “Omega-3 fatty acids and inflammation” MoriLawrence, T.A., Beilin, J. Current Atherosclerosis Reports. Nov. 2004.
  3. “Omega-3 DHA and EPA for Cognition, Behavior, and Mood: Clinical Findings and Structural Functional Synergies with Cell Membrane Phospholipids” Kidd, P.M. Alternative Medicine Review. 2007.

⫸BCAAs

What Is It?

The proteins we consume in our diets are actually made up of amino acids.  A complete protein contains all 20 essential amino. 3 of those essential aminos -- leucine, valine, isoleucine -- are referred to as branched-chain amino acids due to their molecular structure.  BCAA’s are the primary amino acids used in muscle regeneration.

How Does it Work? 

When it comes to building muscle, the evidence for BCAA supplementation is mixed -- most studies suggest that whey protein is better -- but that doesn't mean they have no benefit.  Plenty of evidence suggests that regularly taking BCAAs can help prevent delayed onset muscle soreness (DOMS).  DOMS is most likely to occur when you’re training in ways that your body isn’t all that used to.  

Because there can be a lot of variation from one WOD to the next, that chances of running into some movements that catch your body off-guard are pretty high.  As a result, DOMS is something that many CrossFitters are likely to experience from time to time, especially in the face of new exercises or training approaches.   

Dosing Recommendations

BCAA dosing varies depending on the intensity of your workouts.  If you train for around an hour a day, 7-10 grams may be an adequate daily dosage.  If you are training for several hours a day, an increased dose of 15-20 grams a day may be more beneficial. 

• BCAA References
  1. “Novel metabolic and physiological functions of branched chain amino acids: a review"Zhang, S., Zeng, X., Ren, M., Mao, X., Qiao, S. Journal of Animal Science and Biotechnology. Jan. 2017.
  2. “Effect of central and peripheral leucine on energy metabolism in the Djungarian hamster (Phodopus sungorus)"Koch, C.E., Göddeke, S., Krüger, M., Tups, A. Journal of Comparative Psychology B. Jul. 2012.
  3. “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise"Blomstrand E, Eliasson J, Karlsson H.K., Köhnke R. The Journal of Nutrition. Jan. 2006.
  4. “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans"Jackman, S.R., Witard, O.C., Philp, A., Wallis, G.A., Baar,K., Tipton, K.D. Frontiers in Psychology. Jun. 2017.
  5. “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?"Lai L., Lu Y., Kong Z., Ma X., Bai, H., Zhang, X., Xu H., Gao S. Yi, N. Journal of Beijing University of Physical Education. Mar. 1994.
  6. “The Effects of Oral BCAA on Players of Force Antagonistic Events"Lai L., Lu Y., Kong Z., Ma X., Bai, H., Zhang, X., Xu H., Gao S. Yi, N. Journal of Beijing University of Physical Education. Mar. 1994.
  7. “Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements."Institute of Medicine (US). Committee on Nutritional Status During Pregnancy and Lactation. National Academies Press. 1990.

⫸CBD

What Is It?

Cannabidiol, also known as CBD, has exploded in popularity throughout the CrossFit world over the past few years due to its therapeutic properties.  CBD is a cannabinoid that comes from hemp. Unlike THC however, it has no psychoactive effects and is now legal in all 50 states.    

How Does it Work?

It’s no secret that CrossFit workouts can be excruciating, with many athletes experiencing pain and inflammation for hours and even days after an intense WOD.  However, more and more research is continuing to show that CBD helps to alleviate pain and inflammation in everyone from top-level athletes to those with debilitating illnesses. 

Dosing Recommendations

There is no universal recommendation when it comes to how much CBD you should take.  The doses administered in clinical studies have ranged significantly, from under 50mgs per day to over 2,000, with very few adverse outcomes reported.  

Even at extremely high dosages, there doesn’t appear to be many serious risks involved in taking CBD --  nausea and tiredness are about the worst things that can happen from taking too much.      

Several factors will ultimately affect how much CBD is the right amount for you, including your own individual reaction to the drug, as well as what condition you’re trying to treat with it.  

• CBD References
  1. “Cannabidiol (CBD) and its analogs: a review of their effects on inflammation” Burnstein, S. Bioorganic & Medicinal Chemistry Apr. 2015.
  2. “Cannabidiol as an emergent therapeutic strategy for lessening the impact of inflammation on oxidative stress" Booz, G.W. Free Radical Biology & Medicine. Sep. 2011.
  3. “Cannabidiol provides long-lasting protection against the deleterious effects of inflammation in a viral model of multiple sclerosis: A role for A2A receptors" Mecha, M., Feliu, A., Inigo, P.M., Mestre, L., Carrillo-Salinas, F.J., Guaza, C. Neurobiology of Disease. Nov. 2013.

Best Ergogenic CrossFit Supplements

Come competition time, every CrossFitter wants to perform at their best, but in order for that to happen, you have to put in the time at the gym.  Those long grueling hours in the box are ultimately what’s going to take your performance to the next level.

Whether we’re talking about building size, strength or endurance, stepping up your game ultimately depends on making solid progress throughout your training program and that’s where supplementation can help. Ergogenic supplements, in particular, are substances that can actually improve muscle function and performance.

⫸Creatine

What Is It?

When it comes to safe and legal performance enhancers, creatine has to be number one on the list.  It’s a naturally occurring compound derived from the amino acids methionine, glycine and arginine and has a number of useful applications in the world of CrossFit.   It's also just about the most well-researched supplement out there.

How Does It Work?

One of the main benefits of taking creatine is that it helps to increase the amount of available energy in your muscles during high-intensity exercise. Phosphocreatine is a precursor to the chemicaladenosine triphosphate (ATP), which your muscles use as a secondary fuel source when they’re under lots of stress.  The more available energy your muscles have, the longer they’re able to work for at maximal intensity.     

On top of that, creatine also helps to increase the concentration of insulin-like growth factor (IGF) in your muscles when you exercise.  IGF plays an important role in the muscle-building process and numerous studies have ultimately found that those who supplemented with creatine, on average saw significantly greater gains in lean body mass compared to those who did not.

Dosing Recommendations

Loading phase: 0.3g of creatine per kg of body weight per day for 5-7 days. Regular dose: After about a week, the dosage is stepped back to 0.03g per kg of body weight.  

• Creatine References
  1. "Effect of Creatine Supplementation and Resistance-Exercise Training on Muscle Insulin-Like Growth Factor in Young Adults" Burke, D.G., Candow, D.G., Chilibeck, P.D., MacNeil, L.G. Human Kinetics Journal. Aug. 2008.
  2. "Increased IGF mRNA in human skeletal muscle after creatine supplementation." Deldicque, L., Louis, M., Theisen, D., Dehoux, M., Thissen, J.P., Rennie, M.J., Francaux, M. Medicine and Science in Sports and Exercise. May. 2005.
  3. "Creatine and β-hydroxy-β-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program" Jowko, E., Ostaszewski, P., Jank, M., Sacharuk, J., Zieniewicz, A., Wilczak, J., Nissen, S. Nutrition. Aug. 2001.
  4. "Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training" Olsen, S., Aagaard, P., Kadi, F., Tufekovic, G., Verney, J., Olesen, J.L., Suetta, C., Kjaer, M. The Journal of Physiology. May. 2006.
  5. "Skeletal muscle adaptation and cell cycle regulation." Yan, Z. Exercise and Sports Science Reviews. Jan. 2000.
  6. "Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy." Dangbott, B., Schultz, E., Mozdziak, P.E. International Journal of Sports Medicne. Jan. 2000.
  7. "Effects of creatine supplementation on muscle power, endurance, and sprint performance." Izquierdo, M., Ibanez, J., Gonzalez-Badillo, J.J., Gorostiage, E.M. Medicine and Science in Sports and Exercise. Feb. 2002.
  8. "Combined creatine and sodium bicarbonate supplementation enhances interval swimming." Mero, A.A, Keskinen, K.L., Malvela, M.T., Sallinen, J.M. Journal of Strength and Conditioning Research. May. 2004.
  9. "Creatine supplementation improves sprint performance in male sprinters." Skare, O.C., Skadberg. Wisnes, A.R. Scandinavian Journal of Medicine and Science in Sports. Apr. 2001.
  10. "The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading." Theodorou, A.S., Cooke, C.B., King, R.F., Hood, C., Denison, T., Wainwright, B.G., Havenetidis, K. Journal of Sports Sciences. Nov. 1999.
  11. "Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players." Claudino, J.G., Mezencio, B., Amaral, S., Zanetti, V., Benatti, F., Roschel, H., Gualano, B., Amadio, A.C., Serrao, J.C. Journal of The International Society of Sports Nutrition. Jun. 2014.
  12. "Effects of creatine supplementation on body composition, strength, and sprint performance." Kreider, R.B., Ferreira, M., Wilson, M, Grindstaff, P., Plisk, S., Reinardy, J., Cantler, E., Almada, A.L. Medicine and Science in Sports and Exercise. Jan. 1998.
  13. "Effect of creatine supplementation on body composition and performance: a meta-analysis." Branch, J.D. International Journal of Sports Nutrition and Exercise Metabolism. Jun. 2003.
  14. "Creatine supplementation during college football training does not increase the incidence of cramping or injury" Greenwood, M., Kreider, R.B., Melton, C., Rasmussen, C., Lancaster, S., Cantler, E., Milnor, P., Alamanda, A. Molecular and Cellular Biochemistry. Feb. 2003.
  15. "Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration" Dalbo, V.J., Roberts, M.D., Stout, J.R., Kerksick, C.M. British Journal of Sports Medicine. Jul. 2008.
  16. "Effects of Long-term Creatine Supplementation on Liver and Kidney Functions in American College Football Players" Mayhew, D.L., Mayhew, J.L., Ware, J.S. Human Kinetics Journal. Dec. 2002.
  17. "Few adverse effects of long-term creatine supplementation in a placebo-controlled trial." Groeneveld, G.J., Beijer, C., Veldink, J.H., Kalmijn., S., Wokke, J.H., van den Berg, L.H. International Journal of Sports Medicine. May. 2005.

⫸Beta-Alanine

What Is It?

Beta-alanine is a non-essential amino acid, meaning that your body actually makes it in small amounts.  Unlike other amino acids though, beta-alanine does not contribute to the synthesis of new proteins and enzymes.  

Instead, beta-alanine’s primary function is in the production of the peptide carnosine.  Your body mainly stores carnosine in your muscles but it can be found in small amounts in other tissues as well.      

How Does It Work?

Carnosine ultimately helps to mitigate the build-up of lactic acid and hydrogen ions during intense physical activity such as a CrossFit complex.  The accumulation of lactic acid in the muscles ultimately blocks more fuel from entering, reducing your work capacity until total failure eventually sets in.   

However, beta-alanine helps to increase your body’s production of carnosine, inhibiting the build-up of performance reducing byproducts thus improving your capabilities during high-intensity exercise.    

Dosing Recommendations

800mg - 3200mg daily

• Beta-Alanine References
  1. “Role of beta-alanine supplementation on muscle carnosine and exercise performance.” Artoli, G.G., Gualano, B., Smith, A., Stout, J., Lancha, A.H. Medicine and Science in Sports and Exericse. Jun. 2010.
  2. “Muscle buffer capacity and aerobic fitness are associated with repeated-sprint ability in women.” Bishop, D., Edge, J., Goodman, C. European Journal of Applied Physiology. Aug. 2004.
  3. “Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance” Sale, C., Saunders, B., Harris, R.C. Amino Acids. Dec. 2009.
  4. “Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature” Culbertson, J.Y., Kreider, R.B., Greenwood, M., Cooke, M. Nutrients. Jan. 2010.
  5. “International society of sports nutrition position stand: Beta-Alanine” Trexler, E.T., Smith-Ryan, A.E., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, R.B., Jager, R., Earnest, C.P., Bammock, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the Internationl Society of Sports Nutrition. Jul. 2015.
  6. “Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance” Sale, C., Saunders, B., Harris, R.C. Amino Acids. Dec. 2009.
  7. “Beta-alanine supplementation, muscle carnosine and exercise performance” Blancquaert, L., Everaert, I., Derave, W. Current Opinions in Clinical Nutrition and Metabolic Care. Jan. 2015.
  8. “beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.” Derave, W., Ozdemir, M.S., Harris, R.C., Pottier, A., Reyngoudt, H., Koopo, K., Wise, J.A., Achten, E. Journal of Applied Physiology. Nov. 2007.
  9. “Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.” Hill, C.A., Harris, R.C., Kim, H.J., Harris, B.D., Sale, C., Boobis, L.H., Kim, C.K., Wise, J.A. Amino Acids. Feb. 2007.
  10. “β-Alanine Improves Sprint Performance in Endurance Cycling” Van Thienen, R., Van Proeyen, K., Eynde, B., Puype, J., Lefere, T., Hespel, P. Medicine and Science in Sports and Exercise. Apr. 2009.
  11. “Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study.” Mate-Munoz, J.L., Lougedo, J.H., Garnacho-Castano, M.V., Veiga-Herreros, P, Lozano-Estevan, M.E.C., Garcia-Fernandez, P., de Jesus, F., Goudemar-Perez, J., San Juan, A.F., Dominguez, R. Journal of International Sports Nutrition. Apr. 2018.
  12. “International society of sports nutrition position stand: Beta-Alanine” Trexler, E.T., Smith-Ryan, A., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, Richard, B., Jager, R., Earnest, C.P., Banncokc, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the International Society of Sports Nutrition. Jul. 2015.
  13. “International society of sports nutrition position stand: Beta-Alanine” Trexler, E.T., Smith-Ryan, A., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, Richard, B., Jager, R., Earnest, C.P., Banncokc, L., Campbell, B., Kalman, D., Ziegenfuss, T.N., Antonio, J. Journal of the International Society of Sports Nutrition. Jul. 2015.
  14. “Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.” Stout, J.R., Cramer, J.T., Mielke, M., O'Kroy, J., Torok, D.J., Zoeller, R.F. Journal of Strength and Conditioning Reserach. Nov. 2006.

The Ultimate Muscle-Building Stack:

HICA + HMB + beta-alanine + phosphatidic acid + creatine

Learn More

⫸HMB

What Is It? 

Β-hydroxy-β-methylbutyrate, or HMB as it’s colloquially known, is a leucine metabolite --this means that it’s naturally formed in your body as a by-product of the leucine used in regenerating muscle cells.  While it might be derived from a BCAA, it has its own separate and unique functions within the human body.  

How Does It Work? 

HMB works in a couple of different ways.  First, it helps to prevent muscle protein breakdown when you’re exercising.  HMB actually alters your muscles' metabolism by inhibiting the accumulation of enzymes like lactate dehydrogenase (LDH), which play a direct role in breaking down muscle proteins.  

As far as activities go, CrossFit can be extremely catabolic, meaning that an intense WOD can often produce very significant whole-body muscle breakdown.  The issue is, we definitely want to limit the amount of muscle breakdown that occurs -- the less you breakdown, the more you keep. 

On the other side of the protein turnover equation, several studies have also demonstrated that HMB may help to activate the mammalian target of rapamycin (mTOR).  mTOR plays an important role in triggering the replacement of old, broken down proteins with new ones. The combined effect of less protein breakdown and more regeneration ultimate equates to more muscle growth over time.  

Dosing Recommendations

Around 38mg of HMB per kilogram(kg) of body weight daily

• HMB References
  1. “Effects of leucine and its metabolite β‐hydroxy‐β‐methylbutyrate on human skeletal muscle protein metabolism” Wilkinson, D.J., Hossain, T., Hill, D.S., Phillips, B.E., Crossland, H., Williams, J., Loughna, P., Churchward-Venne, T.A., Breen, L., Phillips, S.M., Etheridge, T., Ratchmacher, J.A., Smith, K., Szewczyk, N.J., Artherton, P.J. The Journal of Physiology. Apr. 2013.
  2. “Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training” Nissen, S., Sharp, R., Ray, M., Rathmacher, J.A., Rice, D., Fuller Jr., J.C., Connelly, A.S., Abumrad, N. Journal of Applied Physiology. Nov. 1996.
  3. “Signaling pathways initiated by β-hydroxy-β-methylbutyrate to attenuate the depression of protein synthesis in skeletal muscle in response to cachectic stimuli”Eley, H., Russell, S.T., Baxter, J.H. Mukerji, P., Tisdale, M.J. American Journal of Physiology. Oct. 2007.
  4. “Effects of leucine and its metabolite β‐hydroxy‐β‐methylbutyrate on human skeletal muscle protein metabolism” Wilkinson, D.J., Hossain, T., Hill, D.S., Phillips, B.E., Crossland, H., Williams, J., Loughna, P., Churchward-Venne, T.A., Breen, L., Phillips, S.M., Etheridge, T., Ratchmacher, J.A., Smith, K., Szewczyk, N.J., Artherton, P.J. The Journal of Physiology. Apr. 2013.
  5. “Mechanism of the Attenuation of Proteolysis-Inducing Factor Stimulated Protein Degradation in Muscle by β-Hydroxy-β-Methylbutyrate” Smith, H.J., Wyke, S.M., Tisdale, M.J. Cancer Research. Dec. 2004.
  6. “β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men” Wilson, J.M., Lowery, R.P., Joy, J.M., Walter, J.A., Baier, S.M., Fuller, J.C., Stout, J.R., Norton, L.E., Sikorski, E.M., Wilson, S.M., Duncan, N.M., Zanchi, N.E., Rathmacher, J. British Journal of Nutrition. Aug. 2013.
  7. “Efficacy of β-hydroxy-β-methylbutyrate supplementation in elderly and clinical populations” Fitschen, P.J., Wilson, G.J., Wilson, J.M., Wilund, K.R. Nutrition. Oct. 2012.
  8. “Body Composition in 70-Year-Old Adults Responds to Dietary β-Hydroxy-β-Methylbutyrate Similarly to That of Young Adults” Vukovich, M.D., Stubbs, N.B., Bohlken, R.M. The Journal of Nutrition. Jul. 2001.
  9. “Nutritional supplementation of the leucine metabolite β-hydroxy-β-methylbutyrate (hmb) during resistance training” Panton, L.B., Rathmacher, J.A., Baier, S., Nissen, S. Nutrition. Sep. 2000.
  10. “The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study” Wilson, J.M., Lowery, R.P., Joy, J.M., Anderson, J.C>, Wilson, S.M., Stout, J.R>, Duncan, N., Fuller, J.C., Baier, S.M., Naimo, M.A., Ratchmacher, J. European Journal of Applied Physiology. Mar. 2014.
  11. “Nutritional role of the leucine metabolite β-hydroxy β-methylbutyrate (HMB)” Nissen, S.L., Abumrad, N.N. The Journal of Nutritional Biochemistry. Jun. 1997.
  12. “β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Humans Is Safe and May Decrease Cardiovascular Risk Factors” Nissen, S., Sharp, R.L., Panton, L., Vovovich, M., Trappe, S., Fuller Jr., J.C. The Journal of Nutrition. Aug. 2000.
  13. “International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB)” Wilson, J.M., Fitschen, P.J., Campbell, B., Wilson, G.J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, S., Stout, J.R>, Hoffman, J.R>, Ziegenfuss, T.N., Lopez, H.L., Krdider, R.B., Smith-Ryan, A.E., Antonio, J. Journal of the International Society of Sports Nutrition. Feb. 2013.
  14. “International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB)” Wilson, J.M., Fitschen, P.J., Campbell, B., Wilson, G.J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, S., Stout, J.R>, Hoffman, J.R>, Ziegenfuss, T.N., Lopez, H.L., Krdider, R.B., Smith-Ryan, A.E., Antonio, J. Journal of the International Society of Sports Nutrition. Feb. 2013.
  15. “Creatine and β-hydroxy-β-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program” Jowko, E., Ostaszewski, P., Jank, M., Sacharuk, J., Zieniewicz, A., Wilczak, J., Nissen, S. Nutrition. Jul. 2001.

⫸Phosphatidic Acid

What Is It?

Phosphatidic acid (PA) is a cell signaling lipid that is produced naturally within the human body -- cell signaling is the process through which your body’s cells communicate with each other in order to coordinate their actions.    

How Does It Work?

PA also appears to play an important role in activating mTOR signaling pathways, which again help to coordinate protein replenishment and promote cellular growth. It works via different pathways than HMB so combining the two can produce even greater results. 

Your mTOR pathways are kind of like an antenna in a way -- they’re actively listening for signals from muscle cells in need of repair.  When the signal comes, these pathways help to coordinate the transportation of nutrients like protein and oxygen to cells in need.  

Dosing Recommendations

250mg - 750mg daily

• Phosphatidic Acid References
  1. "Phosphatidic Acid Plays a Central Role in the Transcriptional Regulation of Glycerophospholipid Synthesis in Saccharomyces cerevisiae" Carman, G.M., Henry, S.A. Journal of Biological Chemistry. Nov. 2007.
  2. "mTOR Signaling in Growth Control and Disease" Laplante, M., Sabatini, D.M. Cell. Apr. 2012.
  3. “The role of phosphoinositide 3‐kinase and phosphatidic acid in the regulation of mammalian target of rapamycin following eccentric contractions” O'Neil, T.K., Duffy, L.R>, Frey, J.W., Hornberger, T.A. The Journal of Physiology. Jul. 2009.
  4. “The mechanistic and ergogenic effects of phosphatidic acid in skeletal muscle” Shad, B.J., Smeunix, B., Atherton, P.J., Breen, L. Applied Physiology, Nutrition, and Metabolism. Dec. 2015.
  5. “Phosphatidic acid: biosynthesis, pharmacokinetics, mechanisms of action and effect on strength and body composition in resistance-trained individuals” Bond, P. Nutrition and Metabolism. Feb. 2017.
  6. “Phosphatidic acid supplementation increases skeletal muscle hypertrophy and strength” Joy, J.M., Lowrey, R.P., Dudeck, J.E., De Souza, E., Jager, R., McCleary, S.A., Wilson, S.M., Purpura, M., Wilson, J.M. Journal of the International Society of Sports Nutrition. Dec. 2013.
  7. “The effects of phosphatidic acid supplementation on strength, body composition, muscular endurance, power, agility, and vertical jump in resistance trained men” Escalante, G., Alencar, M., Haddock, B., Harvey, P. Journal of the International Society of Sports Nutrition. Jun. 2016.
  8. “Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy” Joy, J.M., Gundermann, D.M., Lowery, R.P., Hager, R., McCleary, S.A., Purpura, M., Roberts, M.D>, Wilson, S.M., Hornberger, T.A>, Wilson, J.M. Nutrition and Metabolism. Jun. 2014.
  9. “Phosphatidic acid supplementation increases skeletal muscle hypertrophy and strength” Joy, J.M., Lowery, R.P., Dudeck, J.E., de Souza, E.O., Jager, R., McCleary, S.A., Wilson, S.M., Purpura, Wilson, J.M. Journal of International Society of Sports Nutrition. Dec. 2013.
  10. “Eight Weeks of Phosphatidic Acid Supplementation in Conjunction with Resistance Training Does Not Differentially Affect Body Composition and Muscle Strength in Resistance-Trained Men” Andre, T.L., Gann, J.J., Willoughby, D.S. Journal of Sports Science and Medicine. Aug. 2016.
  11. “Phosphatidic acid: biosynthesis, pharmacokinetics, mechanisms of action and effect on strength and body composition in resistance-trained individuals” Bond, P. Nutrition and Metabolism. Feb. 2017.
  12. “Phosphatidic acid: biosynthesis, pharmacokinetics, mechanisms of action and effect on strength and body composition in resistance-trained individuals” Bond, P. Nutrition and Metabolism. Feb. 2017.

Best Nootropic CrossFit Supplements

For competitors at elite levels, the difference may be 90% mental.  The mental side of competing is just as important as the physical side; the difference between a podium finish and a pedestrian one could be as simple as a lapse of concentration in the big moment.  

Mental fatigue may actually have more of an effect on your performance than physical fatigue when you boil things down.  Even in your training, being tuned in and firing on all cylinders can help you push yourself harder and further.

That’s where nootropics come into the discussion.  The term nootropic refers to any substance that enhances the functions of your brain.  That could mean improved cognition, focus, memory recall, or in many cases, a combination of multiple cognitive benefits.  Not surprisingly, nootropics have become extremely popular in CrossFit, where every athlete is looking for that extra mental edge.

⫸Caffeine

What Is It? 

Caffeine doesn’t need much of an introduction.  It’s found in coffee beans and tea leaves, however, it can be produced synthetically as well.   It’s one of the most popular ingredients in pre-workout supplements and for good reason -- there is plenty of scientific evidence demonstrating its performance-enhancing effects.  

How Does It Work?

Caffeine works in a few different ways.  First, it functions as an inhibitor, helping to block the chemical messenger adenosine.  Adenosine is one of the main chemicals responsible for making you feel tired. On top of that, caffeine also modulates certain neurotransmitters in your brain, helping to improve things like reaction time and athletic performance.       

Dosing Recommendations

Around 200mg per dose

• Caffeine References
  1. Childs, E., de Wit, H. “Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users.” Psychopharmacology. 2006 Mar.
  2. Barry, R.J., CLARKE, A.R., JOHNSTONE, S.J. “Caffeine and opening the eyes have additive effects on resting arousal measures.” Clinical Neurophysiology. 2011 Apr.
  3. Nehlig, A. “Therapeutic Opportunities for Caffeine in Alzheimer's Disease and Other Neurodegenerative Disorders” Journal of Alzheimer’s Disease 2010 Apr.
  4. Glade, M.J. “Caffeine — not just a stimulant” Nutrition 2010 Oct.

⫸L-Theanine

What Is It?

L-theanine is a naturally occurring amino acid that’s commonly paired with caffeine.  Also like caffeine, it can be found in tea leaves. As far as food additives go, it is generally recognized as safe (GRAS) by the FDA.  

How Does It Work?

On its own l-theanine has a calming effect, helping to relax the mind; however, its effects get turned upside down when mixed with caffeine.  Once combined with caffeine, l-theanine actually works more as a stimulant, helping to improve concentration and alertness.  

Dosing Recommendations

100mg – 200mg daily

• L-Theanine References
  1. Higashiyama, A., Htay, H., Ozeki, M., Juneja, M=L., Kapoor, M.P. “Effects of l-theanine on attention and reaction time response” Journal of Functional Foods. 2011 July.
  2. Einother, S., Martens, V., Rycroft, J.A., De Bruin, E.A. “l-Theanine and caffeine improve task switching but not intersensory attention or subjective alertness” Apetite. 2010 Apr.
  3. Lu, K., Gray, M.A., Oliver, C., Liley, David.T., Harrison, B.J., Bartholomeusz, C.F., Phan, K. L., Nathan, P.J. “The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans” Human Pschopharmacology. 2004.
  4. Kimura, K., Ozeki, M., Ohio, H. “L-Theanine reduces psychological and physiological stress responses.” Biological Psychology. 2006 Aug.

⫸Choline

What Is It?

Choline is a vitamin-like nutrient that’s both found in food sources and produced in small amounts in the human body.  As a supplement, it comes in multiple forms including alpha GPC, citicoline and lecithin, and acetylcholine.

How Does It Work?

Choline plays a couple of important roles in your brain.  First, it’s used to rebuild and repair neurons, helping to optimize the signaling process that takes place throughout your entire body.   Secondly, choline also helps to increase the body’s production of adenosine triphosphate ATP, which is one of the brain’s go-to fuel sources.        

Dosing Recommendations

250mg – 500mg daily

• Choline References
  1. Poly, C., Massaro, J.M., Seshadri, S., Wolf, P.A., Cho, E., Krall, E., Jacques, P.F., Au, R. “The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort” The American Journal of Clinical Nutrition. 2011 Dec.
  2. Arenth, P.A., Russell, K.C., Ricker, J.H., Zafonte, R.D. “CDP-Choline as a Biological Supplement During Neurorecovery: A Focused Review” Supplement. 2011 June.
  3. McGlade, E. Locatelli, A., Hardy, J., Kamiya, T., Morita, M., Morishita, K., Sugimura, Y., Yurgelun-Todd, D. “Improved Attentional Performance Following Citicoline Administration in Healthy Adult Women” Food and Nutrition Science. 2012 June.
  4. Alvarez, X.A., Laredo, M., Corzo, D., Fernandez-Novoa, L., Mouzo, R., Perea, J.E., Daniele, D., Casabelos, R. “Citicoline improves memory performance in elderly subjects.” Methods and Findings in Experimental and Clinical Pharmacology. 1997 Apr.
  5. Spiers, P.A., Myers, D., Hochanadel, G.S., Lieberman, H.R., Wurtman, R.J. “Citicoline improves verbal memory in aging.” Archives of Neurology. 1996 May.

⫸Ginkgo Biloba

What Is It? 

Ginkgo biloba is an herbal extract that’s commonly featured in energy drinks.  It’s derived from the Maidenhair tree and its therapeutic and mind-enhancing effects have been known for thousands of years.  It’s also one of the most well-researched nootropics out there, with numerous clinical and experimental studies published on its positive effects.       

How Does It Work?

Ginkgo biloba helps to increase the flow of glucose and oxygen to the neurons in your brain, which has been shown to improve mental processes such as your cognition and working memory.  It also contains neuroprotective agents that help to mitigate the accumulation of inflammatory brain chemicals.

Dosing Recommendations

120mg – 240mg daily

• Ginkgo References
  1. Mix, J.A., Crews, W.D. “An examination of the efficacy of Ginkgo biloba extract EGb761 on the neuropsychologic functioning of cognitively intact older adults.” Journal of Alternative and Complementary Medicine. 2000 June.
  2. Kaschel, R. “Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteers.” International Journal of Phytotherapy and Phytopharmacology. 2011 Nov.
  3. Kennedy, D.O., Haskell, C.F., Mauri, P.L., Scholey, A.B. “Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserine.” Human Psychopharmacology. 2007 Jun.