Supplements 101

Walking in to a supplement store and seeing hundreds of options can make your head spin.  We’re going to break down the basic supplements in this blog and inform you on some basic things you can be taking to help your performance and recovery in CrossFit.

Protein Powder

This is about as basic as it gets as far as widely marketed supplements.  Protein is the foundational product for recovery and rebuilding muscle after a hard workout.  Take 2o-30 grams of it right after your workout.

With so many companies offering protein powders, it can be hard to decipher which one to buy.  First of all, there’s no need to take a second mortgage on your house so you can afford your protein powder so don’t spend $100 on a 2 pound container.  You also want to avoid bottom of the barrel quality protein because often times these can be loaded with “fillers” such as thickeners, gums, etc.  Spend somewhere around $10-$15 per pound of protein and you’ll be set.  Here are some brands that we enjoy:

  1. Iso Pure (Our price is $10 for a 1 pound bag)
  2. Max Effort Muscle
  3. Optimum Nutrition

Amino Acids

These are the “building blocks” of protein.  Think of protein as a brick house, amino acids are the bricks.  They help your body recover from hard workouts and help facilitate muscle growth and repair.  They come in a wide array of options such as BCAAs (branch chain amino acids), with caffeine, without caffeine, and so on.  A high quality amino product will usually taste amazing and leave you feeling a bit more recovered after a workout so we highly recommend these.  Some brands that we enjoy are:

  1. Scivation
  2. Max Effort Muscle
  3. Cellucor

Fish Oil

This is one of the most key supplements that you can take.  The omega-3 fatty acids found in fish oil help with supporting healthy cholesterol levels, boosting your mood, supporting your joints, and supporting brain health.  A good fish oil will have a high ratio of omega-3 fatty acids: total oil.  For instance, a fish oil that contains 1000mg of fish oil, but only 300mg of omega-3 fatty acids is not a top level fish oil.  However, a fish oil like Musclepharm’s Fish Oil that contains 1000mg of fish oil, and 700mg of omega-3’s is much higher quality.  Here are some brands that we like:

  1. GNC
  2. MusclePharm
  3. Vitamin Shoppe

Pre-Workouts, Test Boosters, Creatine, etc.

These products are all great, but start with the 3 major supplements….. a high quality protein, a high quality amino acid, and a high quality fish oil.  Pre-workouts, testosterone boosters (for males), and creatine are a bit more advanced.  While they all have great benefits, they’re probably a bit more advanced than what you may be looking for if you’re new to supplements.


We sell all these products everyday at CrossFit CMH and at amazingly low prices.  Next time you’re in, check out our Pro Shop located right next to the main bathroom and let us know if you have any questions.


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.