The Essential Guide to Supplements

If you're an Olympic weightlifter, CrossFitter, or an athlete striving to maximize performance, understanding the role of supplements can give you a competitive edge. This guide highlights key supplements that enhance strength, power, and recovery, ensuring you’re at the top of your game.

Important Considerations

Before diving into supplements, remember that food comes first. Supplements are only as effective as your foundational nutrition, sleep, and hydration. You cannot "out-supplement" a poor diet and lack of sleep. Prioritizing a well-balanced diet ensures that supplements enhance, rather than replace, essential nutrients.

Additionally, be aware that supplements are not regulated by the FDA. This means they can make claims that may not always be substantiated. When choosing supplements, look for those that are third-party tested and have transparent ingredient lists to ensure quality and safety.

Look for the labels below to ensure quality and safety.

The Ultimate Guide to Supplements for Power and Strength Athletes

What You’ll Get:

• Key Supplement Profiles: Essential info on top supplements like caffeine, creatine, and beta-alanine—what they do, how much to take, and possible side effects.

• Performance-Boosting Strategies: Tips on how to use supplements to enhance strength, power, and recovery.

• Food First Approach: Learn why nutrition is crucial and how to use supplements effectively.

• FDA Regulation Insights: Know how to choose high-quality, third-party tested supplements in an unregulated market.

Don’t miss out—get your guide today!

Key Supplements for Performance

1. Caffeine
   Caffeine is a powerful performance enhancer that boosts energy, focus, and endurance. For Olympic weightlifters and CrossFitters, it can improve power output during intense training sessions. A dosage of 3-6 mg per kilogram of body weight is effective when taken 30-60 minutes before training. Be aware of potential side effects, such as jitteriness or digestive discomfort.

2. Creatine
   Creatine is essential for increasing ATP availability, making it crucial for high-intensity efforts common in Olympic weightlifting and CrossFit. A daily dosage of 5 grams is recommended. Side effects are generally minimal but may include water retention.

3. Beta-Alanine
   This amino acid enhances muscle carnosine levels, buffering fatigue during demanding workouts. For athletes, a dosage of 3-6 grams daily can lead to improved performance in both Olympic lifts and high-intensity circuits. Some may experience tingling, which is harmless.

4. Sodium Bicarbonate
   Sodium bicarbonate serves as a buffering agent that helps delay fatigue in high-intensity exercises. Keep in mind that gastrointestinal discomfort can occur in some individuals.

5. Leucine
   As an essential amino acid, leucine is vital for muscle recovery and growth. For those focused on maximizing performance, a dosage of 2-5 grams per day, often taken with other protein sources, can support recovery during intense training phases.

6. Nitrate
   Nitrate, commonly sourced from beetroot juice, enhances blood flow and reduces fatigue, making it particularly beneficial for endurance in CrossFit and weightlifting. Watch for potential digestive issues.

7. Sports Drinks + Carbohydrates
   Sports drinks provide vital carbohydrates and electrolytes that help maintain energy and hydration during prolonged workouts. Be cautious of overconsumption, which may lead to gastrointestinal distress. habits

Before purchasing a supplement…

Remember that supplements are only as effective as your sleep, nutrition, hydration and other lifestyle habits.

you cannot “out-supplement” poor diet, sleep and lifestyle

FOOD FIRST, SUPPLEMENTS LAST

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FOOD FIRST, SUPPLEMENTS LAST -

Incorporating the right supplements can significantly enhance your performance as an Olympic weightlifter or CrossFitter. However, it’s essential to build a strong foundation with proper nutrition, sleep, and hydration.

For a deeper dive into each supplement and tailored strategies to maximize your training, check out our comprehensive guide on supplements!

Hi, I’m Katie!

I work with strength and team athletes. Over the years, I’ve worked with countless athletes helping them to best fuel for their sport.

Athletes perform best when eating a wide and varied nutritious diet. I work with my athletes to cover their nutrient needs through food first, supplements secondary.

If you are not sure which supplements are right for you, I would love to answer your questions!