This article explores the three must-have supplements for CrossFit and Hyrox-style training, covering pre-training boosts, in-session sustenance, and post-training recovery to optimise performance and wellbeing.
In the relentless pursuit of peak physical performance, athletes often turn to a variety of training modalities and nutrition strategies. Amongst the most challenging and rewarding are CrossFit and Hyrox-style training.
Both of which require a unique blend of strength, endurance, and sheer determination (mental drive). Yet, even with meticulous planning and rigorous training schedules, there is one element that is frequently overlooked but can significantly impact performance, appropriate supplementation.
Whether you're an amateur or an elite athlete, finding the right supplements can be the key to not just surviving but thriving in these intense workouts.
This article aims to dissect and recommend the top three supplements that are indispensable for anyone engaged in CrossFit or Hyrox training. We'll delve into the essentials:
- A pre-training supplement to prime your engine.
- Intra training considerations. Something to keep the momentum going.
- A post-training supplement to accelerate recovery and support muscle repair.
So, if you're ready to elevate your performance and gain that competitive edge, read on to find out how these supplements could be the missing pieces in your training jigsaw puzzle.
When it comes to a pre-workout, you want to think about what you are trying to achieve as a Hydrox or CrossFit athlete.
Some of the key considerations
- Optimising mental performance & drive
- Supporting muscular endurance
- Supporting muscular strength
- Maintaining healthy electrolyte balance for hydration
- Absorption and digestibility – Can’t be heavy when you are about to train.
My number one recommendation as a pre-training drink for those performing in Hyrox and CrossFit is PFORM Active.
PFORM Active provides a blend of essential amino acids with beta alanine, sodium, and potassium bicarb, adaptogenic herbs, citrulline malate as well as key vitamins and minerals that have been shown to support athletic performance. The potent combination of these ingredients taken around 30mins before a training session can see you smashing PBs.
There is no caffeine in PFORM Active as everyone has a different tolerance to caffeine and training times can vary, making pre-workout caffeine a bad idea for some. Because of the ginseng, rhodiola, tyrosine and acetyl-l-carnitine combination this can have a significant impact on mental focus and drive, supporting neurotransmitters like dopamine and acetylcholine to maximise mental performance.
Many of the ingredients in PFORM Active also have anti-stress and immune boosting capabilities.
For muscular endurance, combining the likes of beta alanine, rhodiola, ginseng and citrulline malate has been shown to reduce the perception of fatigue and enhance muscular endurance.
There is one supplement I would focus on during a training session for Hyrox or CrossFit, carbohydrates. For workouts lasting less than 75mins I typically don’t recommend carb powders/gels etc. However, the volume and intensity of training modalities for Hyrox and CrossFit mean than some carbohydrate consumption during shorter session may be useful, especially for more elite athletes.
As a rule of thumb, around 30-60grams of carbohydrate can be consumed per hour to help prevent the depletion of glycogen stores. Those with more tolerant bowels, or those who are more used to intra-workout carbohydrates may find that number can be increased.
The GO Isotonic Gels by Science in Sport provide just above 20grams of carbs per gel. They are light and convenient and easily accessible. I have also selected these, as like the PFORM products they are informed Sport certification, I discuss the importance of this later in this article.
The focus following a training session is to support muscle recovery as best as you can, enabling you to adapt and progress prior to your next training session. Of course, your exercise program design, gene’s, hormones, and overall dietary habits are your fundamental base. However, some selected supplements can be a gamechanger.
Protein powder and Leucine – Essential for muscle recovery and growth. There isn’t really any benefit in mega dosing protein powders, in fact around 20-25grams of protein is about the limit when talking about protein powders specifically and their ability to enhance muscle protein synthesis. Ensuring there is at least 2.5-3grams of L-Leucine is also a good move to support muscle protein synthesis. With some plant-based protein powders, you may find adding additional L-Leucine is required.
Creatine monohydrate – Probably one of the most well-researched nutritional supplements for sports performance out there. Creatine helps your body generate ATP and has been shown to help people train harder for longer, increase muscle mass gains, and has generally been shown to reduce muscle damage, enhancing recovery and preventing injuries.
I also like supplements that include magnesium in the post training window as well as anything that might help to manage stress responses effectively. Magnesium insufficiency is one of the most common insufficiencies in athletic populations. Low levels can lead to an increased risk of cramping and muscle tension, reduced sleep quality and perhaps issues with energy and even bowel motility.
PFORM Restore is my choice for a post workout powder ideal for Hyrox and CrossFit athletes. Using this as a based provides appropriate levels of protein, creatine, magnesium, ashwagandha & leucine. Blend it will a milk of your choice or water and add in some fruit like a frozen banana and potentially a little nut butter for the nicest tasting chocolate shake.
For those of you competing at a level that requires testing, a major consideration must be whether the products have been appropriately tested against banned substances.
All too often I hear of athletes being banned and losing sponsorships due to a supplement that contains a banned substance. If the banned substance was consumed intentionally, that is one thing, but imagine getting banned over a product that you were unaware of it containing trace elements of a banned substance!
For peace of mind, you want to be looking for products that are Informed Sport certified. All the above product recommendations provided come with that certification and assurance that the batch you buy is not going to lead to a banned drug test.
Yes, I formulated PFORM Active and PFORM Restore, so yes, I am bias. However, I formulated these products with athletes and weekend warriors like you in mind. I challenge you to look at the ingredients of those products as well as the research behind the ingredients and the dosages used and find me two products that cover pre and post training better than those two in combination.
If you are into understanding more about the individual ingredients in these products and the research behind them, check out the PFORM Ingredients.
The benefits of me formulating the products, is I can offer you can discount code to purchase. So, if you made it this far down the article, here is a code that will provide you with a 15% discount on PFORM Active or Restore any time you order them individually.
Discount code for PFORM Products – SGH15
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