In any sport or physical training, nutrition and supplementation is important for maximizing performance and recovery. Putting the correct macronutrients, micronutrients, and any other supplementation into your body plays a huge role in keeping your machine (body), well oiled (healthy) and functioning at optimum capacity. 

Yes, everyone’s bodies function differently and require a different intake of nutrients due to differing metabolisms, age, weight, height, goals, activity levels etc, so when considering what to consume, keep in mind what works for someone else might not work for you. It is a good idea to do your due diligence before consuming supplements and if you are unsure ALWAYS consult your doctor or a professional before taking anything. 

Electrolytes:

Electrolytes are minerals naturally found in the body that help regulate and control your balance of fluids. They can be lost through sweat or urine. When your body has low levels of electrolytes you may experience nausea, twitching, weakness, spasms, fatigue, or dizziness. Because we tend to sweat a lot in CrossFit, it is beneficial to consume electrolytes to replace the ones expelled through sweat in order to limit or mitigate the effects of low levels of electrolytes. Electrolyte supplements most commonly come in a powder form and are dissolved in water to be consumed as a drink. They can also be found in gel forms as it is a faster way to consume them and get into the body. There are also vegan friendly electrolyte supplements for those that need it.

Protein Powder:

Muscle breakdown is inevitable in CrossFit. To help repair broken down muscle fibres, protein supplementation is recommended as it aids recovery, growth, and prevents injury to the muscle fibres. There are numerous types of protein out there (pea protein, whey, whey isolate, mass gainer, protein blends etc.) so experimenting with different types to determine what helps your body respond best is a good idea. The different types of protein will also give you different results depending on what your goals are, so find one that works best for you.

Fish oil:

Fish oil tablets are known for helping to decrease inflammation in the body. Inflammation can occur from repetitive use of a joint making it painful to move or even touch. Decreasing inflammation or managing inflammation will prolong the longevity of your joints, tendons, and ligaments. They come either in oil form, in a bottle, or as capsules that you can swallow if you are not fond of the taste. 

Magnesium:

Magnesium is naturally occurring in the body. It plays many important roles such as nervous system regulation, aiding in muscle contraction and relaxing, and converting food into energy. This is a great supplement to help recovery as it helps the muscles and nervous system relax and regulate . It can be ingested via tablet, powder mixed into a fluid, or you can soak your body in epsom salts in a bath which contain magnesium (as well as other compounds) that gets into the body via the skin then into the muscles. 

These are just a few of many supplements that will benefit your recovery and performance within CrossFit. Keep in mind, they are supplements, meaning that they are to supplement something that is lacking or deficient within your diet. A highly nutritious, varying, and sufficient diet is the best way to fuel yourself and should always be considered before supplementation.