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CrossFit asks a lot of your body in one hour: heavy lifts, flat-out metcons, gymnastics and a fair bit of sweat. That mix means your supplements need to cover strength, energy, hydration and recovery, not just one of them. Here is a simple, honest stack that fits how CrossFit actually trains, without buying half the shop.
The short answer
- Creatine: the one to start with for strength and repeat high-effort work.
- Hydration or electrolytes: for long, sweaty WODs and double days.
- Intra-workout or EAAs: to sip through longer sessions and support recovery.
- Protein: the daily backbone for repairing what training breaks down.
- Pre-workout: an optional extra for focus and energy on hard days.
You do not need all five from day one. Creatine and protein do the heavy lifting, then add hydration and an intra as your sessions get longer.
Creatine: your strength and repeat-effort base
Most of CrossFit is short, hard, repeated efforts: cleans, thrusters, sprints, wall balls. That is exactly where creatine helps, by supporting the energy system you lean on for those bursts. It is also one of the most studied supplements out there, and you only need a flat 5g a day.
An unflavoured monohydrate is the smart, no-fuss buy. EHPlabs Crea-8 is a straight monohydrate you can stir into anything. If you would rather not deal with powder, Swoleys creatine gummies make a daily dose easy to remember. Browse the full creatine range if you want to compare.
Hydration and electrolytes: for the sweaty sessions
A long metcon in a hot box drains fluid and sodium fast, and that is when you feel flat and start cramping. An electrolyte mix helps you hold hydration better than water alone. Save it for the sessions that earn it: long chippers, hero WODs, or back-to-back classes.
Pillar Electrolyte Hydration Sticks are handy single-serve sachets you can throw in your gym bag. Ghost Hydration is a tub option if you want more serves per dollar. See the electrolytes collection for the full lineup.
Intra-workout: sip it through the long ones
When a session runs long, sipping an intra-workout with EAAs helps you keep pushing and supports muscle recovery afterwards. It is not essential for a quick 12-minute WOD, but it earns its place on the days you are in the gym for an hour or more.
Ghost Intra mixes clean and is easy to drink mid-session. EHPlabs Beyond BCAA and EAA is another solid pick with a high serve count. Both live in the EAA and intra-workout collection.
Protein: the daily backbone
None of the above matters if you are not eating enough protein to recover. For a sport that beats up your whole body, hitting your daily protein target is the single biggest lever for feeling fresh session to session. A shake makes that target much easier to reach.
Ghost Whey is a tasty, mixable everyday whey. Prefer something lighter after a hot session? Nexus Super Protein is a clear, sparkling collagen protein water that goes down easy. Compare options in the protein collection.
Pre-workout: the optional extra
On heavy days or early starts, a pre-workout gives you focus and energy to attack the session. It is a nice-to-have, not a must. Nexus PER4M is NZ-made with 50 serves a tub, so it is good value if you decide to add one. If you are new to stimulants, start with half a scoop.
A sample training day
| Time | What to take |
|---|---|
| Any time daily | Creatine, 5g |
| 20 to 30 min pre-session | Pre-workout (optional, hard days) |
| During long WODs | Electrolytes and/or intra-workout |
| Within 1 to 2 hours post | Protein shake |
Keep it boring and consistent. Creatine and protein every day, hydration and intra on the sessions that need them.
Where NZ Supps fits
We stock every piece of this stack and ship it fast across New Zealand, with free shipping over $99. If you would rather not guess, our Find Your Stack quiz points you to the right products for your training in a couple of minutes.
Want to go deeper on the two most important pieces? Read our guide to the best creatine in NZ and whether you actually need an intra-workout. If cramping is your issue, electrolytes for cramp prevention is worth a look.
FAQ
What supplements should a CrossFit athlete take? The core four are creatine for strength and repeat efforts, a hydration or electrolyte mix for sweaty WODs, protein for recovery, and an intra-workout for longer sessions. A pre-workout is a useful extra on hard training days. You do not need everything at once, so start with creatine and protein and build from there.
Is creatine good for CrossFit? Yes. Creatine helps with short, repeated high-effort work like sprints, lifts and metcons, which is most of what CrossFit is. It is one of the most researched supplements around and a flat 5g a day is all most people need.
Should I use a pre-workout before a WOD? It can help on heavy or early sessions when you need focus and energy, but it is optional. If you train late in the day, watch the caffeine so it does not affect your sleep. Start with half a scoop to see how you handle it.
Do I need electrolytes for CrossFit? If you sweat a lot or train in the heat, electrolytes help you stay hydrated and can reduce that flat, cramp-prone feeling late in a session. They are especially handy for long workouts and double days. Plain water is fine for shorter, easier sessions.
When should I take protein around training? Any time that helps you hit your daily protein target works, but a shake within an hour or two of finishing is an easy habit. Aim to spread protein across the day rather than cram it all into one meal. Whole food counts too, so treat the shake as a top-up.
