If you aren’t fueling your body through proper nutrition, you aren’t training at full capacity.

When it comes to CrossFit, food should be a first priority to make sure you’re getting enough protein, carbs, and fat to sustain your workouts and fuel your thought the remainder of your day. Whether you’re following Paleo, flexible dieting with macronutrients, Keto, or something else, focusing on food can make all the difference in how you performance, improve, and recover.

When it comes to supplements, there’s a handful of things to consider for CrossFit athlete.

First, invest in a quality protein powder. Whether whey protein is in your diet or you’re looking for a plant-based protein, choose one that is low in sugar and doesn’t contain junk fillers. Make sure to check the ingredients and ensure you are getting roughly 30 grams of protein per scoop, and adjust as necessary. Protein powder can be best utilized post-workout to provide easily absorbed amino acids for repairing damaged muscles, or it can be used as a protein replacement for a meal and is often best utilized by athletes looking to lose weight.

Next, consider a branched chain amino acid (BCAA) supplement. BCAA”s can be taken before and during a workout to provide a steady steady of the essential amino acids to reduce muscle breakdown during exercise and be readily available for muscle repair. BCAA’s tend to reduce soreness for this reason, and are a great additive for anyone who regularly experienced delayed onset muscles soreness (DOMS). They typically contain low to zero sugar and can be used to help curb a sweet tooth as they come in tasty flavors.

Last, fish oils are highly beneficial for most athletes, especially those who are concerned they may not be getting enough omega-3 fatty acids through their diet. Omega-3’s are beneficial for reducing inflammation, but also promote heart and joint health. You can find them in food’s such as fatty fish and chia seeds, but getting enough daily is the important part. To reap the benefits of the EPA and DHA Omega-3 fatty acids, getting around 3,000mg daily is crucial, so be sure to check your labels to make sure you are getting an adequate dose.

There is a whole world of supplements and finding the right ones for you can be tricky, but a huge support to your nutrition regimen. These are the best ones to start with and see what changes develop. Keep in mind that if you put several things in motion at the same time, it can be difficult to know what is working best for you.