In the last few months we have been getting quite a bit of questions about supplements…

Which ones to take?

Which Brands?

And so on…

I have narrowed it down to 4 solid products that I think are best and that we are going to start carrying at the gym.

Here is a list of what we will be carrying and at the very end of the email I will explain why each of these would be beneficial

  1. Protein-We are going to carry 2 different types and I will explain why after I list each supplement
    1. Optimum Nutrition Gold Standard 100% Whey
      1. 2lb container- $33 – 29 servings
      2. 5lb container – $68 – 71 Servings (better bang for your buck)
      3. 24g Protein
      4. 4g Carbohydrate
    2. Optimum Nutrition Recovery 2:1:1 – $44
      1. 3.7lbs container – $44
      2. 15-30 Servings
      3. 17-35g Protein
      4. 35-70g Carbohydrate


  1. Creatine – $18
    1. 120 servings


  1. Fish Oil – $55
    1. SFH – SO3+D3 Omega 3 Oil
      1.  48 Servings


Ok if you are still interested but want to know why each of these can benefit you keep reading

Protein is the building block of life and athletic people (crossfitters) need more of it than the regular population because we need to repair the muscles as they get damaged from exercise.

Protein post workout is highly effective and starts the process immediately after the workout. On top of that most people do not eat enough protein in their diet and an easy way to add in some protein is with a protein shake. Those of you tracking your macros you have already seen a marked difference in recovery from adding more protein to your diet.

A real quick difference between the two proteins that we will have on hand is the Recovery will have more carbohydrates in it. Put simply, the workouts we do here at the gym, our body require carbohydrates to for energy. If you are eating fairly low carb you will notice crashes in workouts that people on higher carb diets do not. This is the drink I prefer (even though it’s a bit pricer) but going with the Gold Standard Whey and having a banana after will do the job also.


Creatine is probably one of the most misunderstood supplements out there. Here is what creatine does…it is an instant energy source for your muscles. Taken before and after your workouts in helps to get water and glucose to your muscles to help them refuel for future training sessions.

Creatine does nto make you bloated. Creatine does not need to be cycled on and off of. Creatine does not destroy your kidneys. Creatine does not cause cramping.

Since I started taking creatine I have noticed a huge jump up in my recovery from workout to workout. The days I do not take it I definitely can feel the difference.


Fish Oil– In short fish oil is amazing. I pull this from an article because it says it all

“Fish oil is rich in Omega-3 fatty acids (EPA and DHA), essential fatty acids that our bodies cannot produce.  An increase of Omega 3s in your diet may improve cholesterol, reduce the risk of and improve atherosclerosis, reduce the risk of cancer, improve cognitive function, lessen the symptoms of depression, sooth arthritis, and a host of other benefits.  Fish oil also carries with it vitamin A, D, and E, providing a potent anti-oxidant effect.  All of this goes hand in hand with a reduction in inflammation.

The potential benefits of supplementing with fish oil for an athlete are plentiful; increased muscle growth, improved fat loss, and relief from joint discomfort to name a few.” –Published by


If you want more information on any of the products just feel free to ask and I will help you out!