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Simple Supplement Guide to PR Workouts
With Supplementation to Help You Perform Better, Recover Faster and Live Healthier
Why I wrote it
Goal of the Guide
For over a decade in the supplement industry I have seen first hand the lack of education around the need and benefits of supplementation.
So many supplement companies fail to educate their consumer on what supplements they actually need.
After being introduced to CrossFit in 2014 I realized that there was a community of people eager to perform better and recover faster but they weren’t sure where to start when it came to supplements.
I’ve spent the last 12 years educating as many people as possible about the benefits, myths and general BS surrounding supplements and the supplement industry.
This guide is some highlights in one easy to understand place about all things supplements to help you Perform Better, Recover Faster and Live Healthier!
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What's in the guide
Here's what I cover in the guide
I’ve made a living selling supplements, but I’ve always said food is the first option. Supplements are in addition to a healthy diet. So the guide starts there, and then gets into which supplements are actually worth taking.
What CrossFit HQ actually says
There’s only one supplement CrossFit specifically recommends, and I agree with them on it.
Why supplements?
Do you really need supplements if you eat a healthy diet? The actual answer is no. But they can be a huge benefit, and I give you a few reasons why.
Start with your foundation
Everyone jumps to the latest pre-workout while ignoring their foundation. After your nutrition, a multivitamin and a fish oil are where you start.
5 supplements for performance
Creatine, protein, electrolytes, carbs and a lactic acid buffer. What each one does and why a CrossFitter should care.
Don’t waste your money on these
Don’t waste your money on BCAAs, “traditional” pre-workouts or fat burners. I explain why for each one.
The truth about athlete endorsements
Just because an athlete is sponsored by a brand doesn’t mean they take the products. I show you what to pay attention to.
What to look for
- Banned substance free
- Certified by Informed Sport or NSF
- Adequate dosage for benefit
- Ingredient quality
- Company reputation
What to avoid
- Artificial flavors and dyes
- Artificial sweeteners like sucralose and aspartame
- Added fillers
- Under-dosed ingredients
“You can’t build a solid house that’ll last you forever without a strong foundation.”
Also in the guide
Things you need to know
Not all creatine is equal
Creatine monohydrate is the best form of creatine available. Any other form is borderline a fancy marketing term.
Whey protein quality differences
Just like there are different cuts and qualities of steak, there are different qualities of protein powder: concentrate, isolate and hydrolysate.
Most fish oil is under-dosed
The label will say 2,000mg of omega-3s, but when you look on the back the EPA and DHA your body actually uses is around 200mg. That’s like trying to put out a raging house fire with a cup of water.
Where to start
How to get started
- Dial in your foundationYour nutrition, a fish oil and a strong multivitamin.
- Add one supplementPick one from the performance list in the guide. My pick is creatine.
- Check your resultsLook at how you're performing 15 to 30 days later, then think about adding the next one.
If you want to go all in on supplements right away, or you’re an advanced athlete who already takes them, the guide covers how to do that too.
Who wrote it
Mike Behrens
Credentials
- CrossFit Level I Trainer
- NASM Certified Sports Nutrition Coach
- CrossFit Nutrition I
- 12+ Years in Supplement Industry