The 7 Best Protein Supplements For CrossFit Athletes

Protein is the most essential macronutrient you can consume as a CrossFitter. It is vital in optimizing your muscle recovery and performance as a CrossFit athlete.

CrossFit workouts are intense and varied and unlike most other training styles, they include strength training, metabolic conditioning, and gymnastic movements.

As such, the workouts stress your muscles significantly, leading to micro-tears and muscle damage. 

Over my ten-plus years as a CrossFit coach and Performance Physical Therapist, protein seems to be the linchpin for many competitive and recreational CrossFitters alike. Consuming enough protein in your day is essential for repairing damaged muscle fibers, initiating muscle growth, and ensuring recovery between workouts. (1)

Having enough protein throughout your day promotes the synthesis of new muscle tissue (hypertrophy), and increases strength and power. (1) Which are all things that most CrossFit athletes desire.

In periods of high volume and weight loss, it can also help you preserve your muscle mass in a calorie deficit. (2)

The problem is that getting adequate protein can be challenging due to decreased hunger post workout or busy schedules throughout the day. But, supplementing with protein can be beneficial for you as a CrossFit athlete if you have high training demands and are struggling to consume enough protein.

Protein powder options such as whey protein, casein protein, or plant-based protein powders are a convenient way to get your protein post-workout and throughout your day. 

This article will dive into what the best protein for CrossFit is and the difference between the various types of proteins. It will also show you how to calculate the grams of protein that you need to support your training and goals. 

Best Protein For CrossFit Shortlist

Best Overall Protein: Gold Standard Whey Protein

Best protein + Creatine: Nitro-Tech Whey Protein 

Best Hydrolyzed Protein: Dymatize Iso 100 Whey Protein 

Best Grass-Fed Protein: Transparent Labs Grass-Fed Whey Protein

Best Low Carb Protein: Isopure Protein 

Best Casein Protein: Gold Standard Casein Protein 

Best Plant-Based Protein: Muscle-Tech Plant-Based Protein

What Is The Best Protein For CrossFit Athletes?

Gold Standard Whey Protein

Gold Standard Whey is the best protein powder on the market in my opinion. It is well known for its high-quality blend of whey protein isolates, concentrates, and peptides.

It provides essential amino acids rapidly after a workout to support muscle repair and growth. Additionally, it tastes delicious and has a wide range of flavors, making it a popular choice for those who prioritize both performance and want to enjoy their protein shake.

My Take:

In addition to 24g of protein, it has 5.5 grams of naturally occurring branched-chain amino acids (BCAAs) and 11 grams of essential amino acids (EAAs) per serving, ensuring rapid muscle recovery and growth after every workout.

Since Gold Standard is high quality, tastes good, and comes in a variety of flavors, it is incredibly versatile. Whether I need a protein boost before hitting the gym, after a tough session, or as a snack any time of the day, it gets the job done.

It’s also rigorously tested for banned substances and adheres to the highest quality control measures, which gives me complete confidence and peace of mind when consuming it.

Nitro-Tech Whey Protein 

Nitro-tech Whey Protein by Muscle-Tech is another excellent option. It is formulated to provide a potent dose of protein to fuel intense workouts and promote muscle recovery. It contains high-quality whey protein rich in essential amino acids crucial for muscle repair and growth. 

Why you might choose Nitro-Tech Whey protein over other options is its Creatine content. In addition to its protein content, it also contains 3.3 grams of creatine monohydrate, which has been shown to amplify strength, muscle mass, and power in training. (3)

My Take:

The recommended daily dose of creatine is around 5g, so picking up a tub of Nitro-Tech can save you money on additional creatine. You also don’t often see a 30g protein serving in protein supplements, whereas it is standard for Nitro-Tech protein. 

As a side note, Nitro-Tech was research tested in a clinical trial, where it outperformed regular whey protein. Subjects using Nitro-Tech over a regular whey protein supplement gained 70% more lean muscle mass and increased their bench press to a higher degree than those taking just whey.

Dymatize Iso 100 Whey Protein 

Dymatize Iso 100 Whey Protein stands out for its hydrolization and thus fast digestion since it is made of 100% hydrolyzed whey protein isolate. This means it contains minimal carbs and fats, making it an excellent choice for lean muscle gains without excess calories. (4)

Since fat and carbs have been stripped away for the most part, the amino acid absorption is increased, ensuring that your muscles receive the necessary nutrients quickly after a workout and optimizing the recovery process. (4)

My Take: 

With 25g per serving Dymatize Iso 100 Whey Protein can give you what you need post-training, and if you have it as a snack, it won’t put you over the edge regarding calories. Additionally, it has 5.5g of BCAAs, but more importantly, it has 2.6g of leucine, which is the key to kickstarting protein synthesis throughout the day. 

Transparent Labs Grass Fed Whey Protein

If you prioritize consuming grass-fed protein, then Transparent Labs Grass-Fed Whey Protein is for you. The protein it is sourced from comes from grass-fed cows, meaning they are primarily fed grass over wheat. 

This means that they lack artificial sweeteners, hormones, or antibiotics, offering a more natural option for your whey protein. As an additional benefit, Transparent Labs Grass-Fed Whey protein contains higher levels of nutrients such as Omega-3 fatty acids and conjugated linoleic acid (CLA).

My Take:

It’s one of the cleanest options on the market. It is made from naturally fed, hormone-free whey and free of artificial sweeteners, food dyes, gluten, and preservatives.

It has ample protein per serving, with one of the highest protein-by-weight ratios in the industry at 28g. It is sourced from 100% grass-fed, grass-finished American dairy cattle. Plus, it’s easily digestible and rapidly absorbed, so you won’t need to deal with bloating, gas, and digestive discomfort if you struggle with that.

Isopure Protein 

Isopure protein is an excellent option if you are carbohydrate-conscious or follow diets such as the Atkins or ketogenic diets. It is also a good option if you want a protein powder without added sugars or fillers. 

It provides a straightforward approach to your protein intake with a zero carbohydrate or fat formula. It is an excellent option if you need a quick protein boost without the additional calories that other protein sources may come with. 

My Take:

I have used Iospure with other supplements, such as carbohydrate powders, so I could consume a specific amount based on my training and body size. 

If you are on a strict diet, isopure protein may be a great option for you as well. You won’t have to balance the carbohydrates and fat in the supplement with your regularly scheduled meals or snacks. 

Gold Standard Casein Protein

Casein protein powder differs from whey protein in that it digests more slowly and provides a sustained release of amino acids into the bloodstream. (1) Gold Standard Casein protein is an excellent option if you are looking for a slow-digesting protein for a daily snack or a pre-bedtime protein source. 

Much like their whey protein supplement, Gold Standard Caasein is a high-quality supplement that is also affordable and routinely tested for banned substances. Gold Standard Casein protein provides 24g of Micellar Casein, 5g of BCAAs, and 5g of Glutamine and Glutamic Acid, a powerful combination for muscle recovery. 

My Take:

If you go long periods throughout the day without a protein source, you may want to consider purchasing Gold Standard Casein protein.

The delayed digestion of casein protein allows amino acids to be readily available for your muscles when they need them. This can be of particular benefit while you sleep since, in most cases, you will go 7+ hours without eating anything. 

Muscle-Tech Plant-Based Protein

Muscle-Tech Plant-Based Protein is great for CrossFit athletes who prefer to avoid meat. This protein powder fits perfectly into plant-based diets because it is a complete protein source that contains all of the essential amino acids required by the body, which many plant-based diets can lack due to a lack of meat consumption. (1)

It is sourced from pea, brown rice, and quinoa protein, which are also rich sources of fiber and antioxidants that further promote health and well-being.

My Take:

For a plant-powered protein powder, Muscle-Tech Plant-Based Protein’s formula is top-notch. It has 25g of high-quality protein with a full amino acid profile, which is often a concern for my clients who are plant-based. 

It also optimizes absorption with OptiZyme™ P3 Hydrolyzer™. Which is an enzyme matrix that enhances protein digestion and absorption for maximum nutrient uptake. Lastly, it contains Nordic Cherry extract, which contains phytonutrients to prevent muscle breakdown and support overall muscle health.

The Different Kinds Of Protein 

Whey Protein

Concentrate 

This form of whey protein is the most common and undergoes the least processing, which allows for the retention of the more beneficial compounds found in whey, such as immunoglobulins and lactoferrin. 

Typically, whey contains 70-80% protein by weight, with a percentage of the total weight containing carbohydrates and fats.

The main benefit of whey is its cost-effectiveness and taste compared to other forms because of the lack of processing. 

Isolate

Whey protein isolate is a more processed form of protein, having had most of the carbohydrates and fats removed; therefore, it has a higher protein content per serving, at around 90% by weight. 

This makes the isolate version of protein a preferred form for people who want to minimize their intake of additional carbohydrates and fats while enhancing absorption times. Since the carbohydrates within whey protein is lactose, isolate protein is also better tolerated by those with lactose intolerance. 

Hydrolyzed

Hydrolyzed whey protein is a pre-digested form of protein that optimizes its digestion. Protein hydrolysis involves an enzymatic process that breaks down the protein into smaller peptides. 

Thus, if you want the fastest absorption possible post-workout or throughout your day, hydrolyzed will be the best option. However, because it undergoes increased processing, it is typically more expensive. 

Casein 

As I mentioned above, casein protein is a slower-digesting form of protein that is also derived from milk, like whey. Casein is typically used by people who need a larger-than-normal protein intake, such as bodybuilders, CrossFit athletes, or ultra-endurance athletes, who want to continue the influx of protein to their system while they sleep. 

As well as people who find themselves going long periods throughout the day without eating and want something to hold them over between meals.

Plant-Based Protein

Plant-based protein powder comes from non-animal sources such as peas, rice, hemp, soy, and quinoa. It can offer a good alternative to meat, but it is important to ensure that it offers a full spectrum of amino acids. 

So that you are not deficient in the amino acids that are more commonly found in meat products. Plant-based protein powders often provide additional fiber, vitamins, minerals, and phytonutrients. 

Collagen Protein

Collagen is one of the most abundant forms of protein in the body. (5) It is a significant structural component of bones, ligaments, tendons, and other non-muscle tissue. (5)

You can consume collagen from food sources such as bone broth, animal skins, and other animal sources, as well as through collagen supplements.

Although collagen protein won’t do much for you from a muscle-building perspective, it is still valuable for overall health and well-being, especially for joint health. 

Proteins Role In The Body

Protein is an essential macronutrient with a wide variety of roles in the body. These roles include muscle structure and function, enzyme activity, hormone regulation, immune system function, and the transportation and storage of nutrients. (1)

For CrossFit athletes, the most important function is protein’s role as the building block for facilitating muscle growth, repair, and maintenance with tough training. 

Not consuming enough protein as a CrossFitter can be detrimental to your progress toward your goals and your ability to tolerate the demands of the training. 

Essential Amino Acids

Essential amino acids, which must be obtained from the diet, cannot be synthesized by the body and play a crucial role in protein synthesis and various metabolic processes. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. (1)

Non-Essential Amino Acids 

The body can synthesize non-essential amino acids, including alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. (1) Although they are synthesized in the body, consuming them in the diet still provides ample amounts for the body to use.

Determining Your Grams of Protein Per Day

Protein requirements for an average person are around .8 grams per kilogram. However, protein requirements for CrossFit athletes can be much higher based on factors such as training volume, intensity, and frequency. Consider the following guidelines to determine protein intake based on the number of sessions per week.

If you participate in 3-4 high-intensity workouts per week, aim for a protein intake at the lower end of the recommended range (1.4-2.0 grams per kilogram of body weight per day). (1) This provides adequate protein to support muscle repair and recovery without exceeding requirements.

If you train 5 or more high-intensity or volume sessions per week, protein intake should be increased towards the higher end of the recommended range (1.8 -3.0+ grams per kilogram of body weight per day). (1) This ensures sufficient amino acids are available to support muscle protein synthesis, repair, and adaptation in response to the demands of frequent and intense training sessions.

Protein Timing 

After a tough training session, your body is primed and ready to absorb nutrients. To take advantage of this physical state, it is beneficial to have an influx of a large amount of protein and carbohydrates within 1-4 hours of training. (1)

Doing so can give your body the tools to get out of a catabolic (breakdown) state and switch into a more anabolic (building) state as soon as possible. (1)

However, contrary to previous beliefs, the  thirty minute post training “anabolic window” is not as important as it once was for the average person. After you finish training, your body will begin its anabolic shift as soon as you give it the nutrients it needs within 1-4 hours. (1)

If you are training CrossFit for health and wellness, waiting to have your protein shake until you get home will not prevent you from making any gains. 

If you are looking to compete at the highest level, then I would argue that you should have as much protein and carbohydrates immediately post-workout as possible. So that you can get as much nutrition in as possible while the body is soaking nutrients up like a dry sponge. 

This can also help manage the sheer volume of food required for competitive athletes to recover properly. 

Final Thoughts On The Best Protein For CrossFit

CrossFit workouts’ intense and varied nature places significant demands on the muscles, leading to muscle damage and the need for repair and growth.

Adequate protein intake provides the essential amino acids necessary for these processes, helping to optimize recovery, improve muscle strength and power, and prevent muscle loss during periods of intense training or calorie restriction.

By using a high-quality protein powder like the ones I mentioned above, you can take advantage of their convenience and enhanced nutrition, which you may not get by only consuming whole foods. 

Although prioritizing a healthy and goal-based diet is paramount for all of the clients I work with, many of them have used the products mentioned in this article to enhance their performance and ensure they get the essential nutrients they need. 

If you want to do the same, consider incorporating one of these protein powders into your supplement routine to increase your total protein intake and optimize your post-workout nutrition and recovery. This will help you reach peak performance and decrease the time it takes you to achieve your fitness goals!

References:

​1.  Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8 

2. Hiroux, C., Schouten, M., de Glisezinski, I., Simon, C., Crampes, F., Hespel, P., & Koppo, K. (2023). Effect of increased protein intake and exogenous ketosis on body composition, energy expenditure and exercise capacity during a hypocaloric diet in recreational female athletes. Frontiers in physiology, 13, 1063956. https://doi.org/10.3389/fphys.2022.1063956 

3. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z 

4. Manninen A. H. (2009). Protein hydrolysates in sports nutrition. Nutrition & metabolism, 6, 38. https://doi.org/10.1186/1743-7075-6-38 

5. Stefanovic B. (2013). RNA protein interactions governing expression of the most abundant protein in human body, type I collagen. Wiley interdisciplinary reviews. RNA, 4(5), 535–545. https://doi.org/10.1002/wrna.1177