Supplements for The Holistic Athlete: What’s Worth It and What’s Not

There's not much that can beat the value of building a real meal from scratch. As a holistic nutritionist, I believe in food first, but I also believe in meeting you where you are.

Life doesn't always allow for the perfect meal at the perfect time. That's where supplements come in. They're meant to complement a solid foundation of whole, nourishing foods, not replace it.

Let's talk about which ones are actually worth your money and how to choose quality products that align with a food-first, whole-body approach.

Where Supplements Can Be Helpful

"Food first" means getting the majority of your nutrients from whole, seasonal, minimally processed foods whenever possible. Whole foods deliver not just macronutrients and micronutrients, but also fiber, phytonutrients, and the complementary compounds that support overall health in ways isolated supplements can't replicate.

That said, there are situations where supplements can fill gaps:

• High training loads that make it hard to hit protein or carbohydrate targets

• Travel, busy weeks, or limited access to quality food

• Specific performance goals (strength, power, endurance)

• Known deficiencies identified through bloodwork

5 Supplements Worth Considering for CrossFit

Not all supplements are created equal. Below are the ones with the strongest evidence for CrossFit-style training, along with food-first alternatives and when supplementation makes sense.

1. Protein Powder (Whey, Casein, Beef or Plant-Based)

Why it helps: Protein supports muscle repair, recovery, and adaptation. Intake within an hour post-workout helps maximize muscle protein synthesis.

Food-first sources: Eggs, Greek yogurt, beef, poultry, fish, lentils, tofu, tempeh, cottage cheese

When a supplement might make sense:

• Post-workout convenience when whole food isn't practical

• Travel days or busy weeks

• Appetite issues making it hard to hit protein targets through food alone

Suggested dose: 1.6-2.2 g of protein per kg of body weight per day distributed evenly across 3-6 meals, with 0.3-0.4 g/kg within an hour post-workout (NCBI).

2. Creatine Monohydrate

Why it helps: Creatine is one of the most researched ergogenic supplements for strength, power, and repeated high-intensity efforts. It increases phosphocreatine stores in muscle, fueling high intensity activities, and supporting faster recovery between sets.

Food-first sources: Red meat and fish contain creatine, but not in performance-level doses (you'd need to eat ~1 kg of beef daily to get 5 g of creatine).

When a supplement might make sense:

• Focused on strength/power performance

• Wanting to improve repeated sprint or workout performance

• Vegetarian or vegan athletes (who have lower baseline creatine stores)

Suggested dose: 3-5 g/day of creatine monohydrate, taken consistently (timing is less important than daily intake) (NCBI)

3. Caffeine

Why it helps: Caffeine is a well-established stimulant that enhances strength, power, endurance, focus, and technical skill under fatigue by reducing perceived exertion, increasing motor unit recruitment, and enhancing fat oxidation.

Food-first sources: Coffee, tea, dark chocolate, guarana

When a supplement makes sense:

• Wanting precise dosing

• Can't tolerate the volume of liquid pre-workout

• Competing and needing reliable, timed intake

Suggested dose: 3-6 mg/kg body weight, taken 45-60 minutes pre-exercise. Higher doses (>9 mg/kg) don't provide additional benefits and increase side effects like increased heart rate, anxiety, impaired motor control and sleeplessness (QIS)

4. Electrolytes (Sodium, Potassium, Magnesium)

Why it helps: Electrolytes support fluid balance, nerve conduction, and muscle contraction during long, sweaty workouts or competition days.

Food-first sources: Quality salted meals, coconut water, bananas, leafy greens, nuts, seeds, potatoes, avocados

When a supplement makes sense:

• Training sessions >60-90 minutes

• Hot/humid conditions or heavy sweaters

• Multi-event competition days where fast rehydration is needed

Suggested dose: 500-1000 mg sodium per hour during prolonged/intense exercise, adjusted based on individual sweat rate and conditions (ResearchGate)

5. Vitamin D

Why it helps: Vitamin D supports immunity, mood, bone health, and muscle function. Many Canadians are deficient, especially in fall/winter.

Food-first sources: Fatty fish (salmon, mackerel), fortified dairy or plant milks, eggs, sunlight exposure

When a supplement makes sense:

• Bloodwork shows deficiency (common in northern latitudes)

• Limited sun exposure (indoor training, winter months)

• Darker skin tones (reduced vitamin D synthesis from sunlight)

Suggested dose: Typically 2,000–6,000 IU/day, depending on baseline status (PAN).

Skip the Hype: Supplements Most CrossFitters Don't Need

BCAAs (Branched-Chain Amino Acids)

The verdict: If you're already eating enough protein, BCAAs are redundant.

Why: Complete protein sources (meat, eggs, dairy, legumes) already provide all nine essential amino acids, including the three BCAAs (leucine, isoleucine, valine). Research consistently shows that when total protein intake is sufficient, BCAA supplementation does not increase muscle growth, strength, or recovery compared to placebo (NCBI)

Exception: May be useful in specific situations of fasting, extreme calorie restriction or inadequate total protein intake, but that's a sign to fix your diet first. A full EAA (essential amino acids) supplement may be preferable over just BCAA's (NCBI).

Fat Burners

The verdict: Fat burners produce minimal to no meaningful weight loss in real-world conditions and they come with potential safety concerns.

Why: A comprehensive meta-analysis of 21 studies found that not a single body composition measure could prove fat burners work. Even ingredients with the "strongest" evidence produce effects so small they're clinically meaningless. Typically 1-3 kg of additional weight loss over 12-24 weeks, and only when combined with diet and exercise (NCBI)

Exception: There is no meaningful exception here. Sustainable body composition changes come from consistent habits: adequate protein intake, strength training, quality sleep, stress management, and a sustainable caloric deficit if fat loss is the goal.

Proprietary Blend Pre-Workouts

The verdict: Pre-workout supplements can be effective when they contain evidence-based ingredients at known doses, but proprietary blends hide what you're actually taking, making them a safety and efficacy gamble.

Why: A proprietary blend lists multiple ingredients under one umbrella term (e.g., 'Performance Matrix: 10,000 mg') without disclosing individual amounts. This means you don't know if you're getting effective doses, can't match ingredients to evidence, and may unknowingly ingest harmful stimulants or banned substances (NCBI).

Exception: Proprietary blends may be acceptable if the brand is extremely reputable, third-party certified, and provides per-batch Certificates of Analysis that verify both safety and ingredient amounts. Even then, transparent labels are always preferable.

Testosterone Boosters

The verdict: Most testosterone boosters don't reliably increase testosterone in nutrient-sufficient adults, and the few that show any effect produce changes too small to impact performance or body composition.

Why: When researchers analyzed 50 testosterone booster products, most ingredients had no data at all on whether they affect testosterone levels. Some even contained ingredients with evidence that they actually lower testosterone (NCBI).

Exception: Targeted supplementation may help if bloodwork confirms a specific deficiency (e.g., low vitamin D, low zinc). In these cases, correcting the deficiency can restore normal testosterone levels, but this is about fixing a deficiency, not "boosting" beyond baseline. If you're concerned about low testosterone, talk to your healthcare provider about getting bloodwork done rather than self-treating with unproven supplements.

How To Choose A Quality Supplement

The supplement industry is notoriously under-regulated. Products can be contaminated with heavy metals, pesticides, or banned substances, and without proper testing, you won't know what's actually in them.

Step 1: Look for Third-Party Certification/Authorization

Prioritize products with these marks:

• NSF Certified for Sport: Screens for 290+ banned substances, gold standard for tested athletes

• Informed Sport / Informed Choice: Tests every batch before release, globally recognized

• Canada Natural Health Products: Look for an 8-digit NPN (Natural Product Number) on the label to verify Health Canada has reviewed the product for safety, quality, and evidence supporting its health claims

• Optional: BSCG Certified Drug Free or USP Verified are reputable but harder to find in Canada.

Third-party seals verify quality and safety, not effectiveness. A clean product can still be under-dosed or ineffective.

Step 2: Verify the Certification

Don't just trust the logo on the label, verify it. Go to the certifier's website, search the exact product name and lot number and confirm the certification is current. If the product doesn't appear in the certifier's database, the seal may be fake or misused.

Step 3: Check the Label for Transparency

Look for:

• Clear Supplement Facts panel with exact doses (no "proprietary blends")

• Specific ingredient forms ("magnesium glycinate," not just "magnesium")

• Batch/lot number and expiration date printed on the bottle

  
  

Step 4: Ask for a Certificate of Analysis (COA)

Reputable brands will provide a per-batch Certificate of Analysis showing potency of active ingredients, heavy metals, microbes, and pesticide residues. Request it by email or check the brand's website. If they can't or won't share a COA, walk away.

Step 5: Match Dose to Evidence

Compare the listed dose to what's used in research (e.g., 3-5 g/day creatine, 1.6-2.2 g/kg/day total protein). Be wary of under-dosed “fairy dust” ingredients used for marketing.

How Does Your Stack Compare?

Every athlete is different. What works for your training partner might not align with your goals, diet, or physiology.

1. Master the food-first foundation: Prioritize whole, seasonal, nutrient-dense foods as your primary source of fuel and recovery support.

2. Use supplements strategically: Choose from the short list above based on your specific goals, training load, and dietary gaps. If you suspect a deficiency (vitamin D, iron, etc.), get bloodwork before supplementing.

3. Choose quality: Third-party certification, transparent labels, and COAs are worth checking for safety and efficacy.

Share a comment with your questions or go-to trusted brands. I love hearing what's working for you!