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Walk into any supplement store or scroll through fitness influencers’ pages, and you’ll be bombarded with all sorts of powders, pills, and promises. Fat burners, pre-workouts, testosterone boosters, BCAAs, greens powders—you name it, someone’s selling it. But at CrossFit Be Someone, we like to keep things simple, honest, and rooted in what actually works.
That’s why when it comes to supplements, we only recommend protein and fish oil—and even those are only effective after the basics are in place.
Supplements Should Never Replace the Basics
Let’s be real: you can’t out-supplement a poor lifestyle. If you’re not eating enough whole foods, not sleeping enough, skipping workouts, and ignoring mobility or recovery, then no supplement is going to make a meaningful difference. That might sound harsh, but it’s the truth.
Supplements are exactly what their name suggests—a supplement to what you’re already doing. They’re not a shortcut. They’re not magic. And they’re definitely not a replacement for showing up to class, eating quality meals, getting 7-9 hours of sleep, and taking care of your body through stretching and mobility work.
In fact, relying on supplements without doing the basics is like trying to build a house on a cracked foundation. It might look okay at first, but it’s never going to last—and you’ll end up wasting your time and money.
Why Protein?
Protein is essential for muscle repair, growth, and recovery. After a tough CrossFit workout, your muscles need protein to rebuild stronger. While it’s best to get your protein from real food sources like chicken, beef, fish, eggs, and Greek yogurt, sometimes that’s not realistic for everyone’s schedule.
A protein supplement—like a whey or plant-based shake—can help bridge that gap. It’s convenient, quick, and can be especially helpful post-workout when you need to refuel fast. But again, this works best when you’re already doing everything else right. Drinking protein shakes while skipping workouts or eating poorly is like putting premium gas in a car with a broken engine.
Why Fish Oil?
Fish oil is rich in omega-3 fatty acids, which have been shown to reduce inflammation, improve joint health, support heart health, and even aid in recovery. Given how intense CrossFit training can be on the joints and muscles, reducing inflammation naturally through omega-3s can be a game-changer for long-term consistency and performance.
But just like protein, fish oil isn’t going to undo poor habits. If you’re sleeping 4 hours a night, skipping mobility, or constantly stressed, don’t expect fish oil to be the magic bullet. It’s a supplement—meant to support your recovery and help you stay consistent with your workouts, not to mask poor lifestyle choices.
Eat Real Food. Sleep Well. Train Consistently. Stretch Often.
These are the four pillars we coach at CrossFit Be Someone. And they might sound simple, but most people aren’t consistent with them. Before you spend another dollar on a fancy supplement, ask yourself:
- Am I eating three to four quality meals a day?
- Am I getting at least 7 hours of sleep each night?
- Am I attending CrossFit classes at least 4-6 times a week?
- Am I spending time before or after class on mobility or stretching?
If the answer is “no” to any of those, that’s where your focus should be, not on what supplement to buy next.
The Long Game vs. The Short Game
We get it—everyone wants results fast. But real, lasting change doesn’t come from a bottle. It comes from showing up, day after day, and doing the work even when you don’t feel like it. It comes from meal prepping instead of ordering takeout. From getting to bed on time instead of staying up scrolling. From foam rolling after class instead of rushing out the door.
Supplements can help once you’ve built the habits. But if you’re using them to try to speed up results while ignoring the basics, you’re not just wasting money—you’re playing the short game. And at CrossFit Be Someone, we’re all about the long game. We’re about building athletes who are fit for life, not just fit for the summer.
Keep It Simple
You don’t need a shelf full of tubs and capsules to be fit, healthy, and strong. You just need consistency, effort, and the willingness to put in the work over time. That’s why we recommend just two supplements—protein and fish oil—because they support your performance and recovery when you’ve already committed to the hard stuff.
So next time you’re tempted by a flashy new supplement promising overnight gains, pause and ask yourself: Am I doing the basics consistently?
If the answer is yes, then maybe that protein shake is a smart move. But if not, the best investment you can make is in your habits—not your supplements.
