Let’s get one thing clear first: supplements are just that — supplementary. They’re not magic pills, and they’re definitely not a replacement for eating well.
Your foundation should always be real, whole food. CrossFit’s nutrition advice sums it up perfectly:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
Once your food intake is solid, then we can talk about supplementation.
What Do Our Coaches Take?
We asked our coaching team what they actually take and why — here’s what they said:
💙 Gabby
- Magnesium – for muscle relaxation, headaches, and sleep
- Vitamin D – not enough sunshine in the UK!
- Vitamin C – immune support
- Fish oil – doesn’t eat much fish, so supplements it
- Multivitamin – to catch anything missed in her diet
- Electrolyte drink – 1000mg for hydration
- Protein shake – post-workout for recovery
“I burn around 2200 calories a day and aim to eat 2000. I avoid processed food, focus on whole foods, eat carbs before training for energy, and centre meals around lean protein, veg, and carbs.”
💚 Stefani
- No supplements
“I don’t take any supplements at the moment — just a whole lotta meat and whole foods!”
💥 Lawrence
- Fish oil
- Vitamin D
“I limit processed food and make sure I’m eating plenty throughout the day. If I let myself get too hungry, I tend to make worse food choices.”
🐟 Kevin
- Fish oil – for omega-3s
- Vitamin D – for immune and bone health
- Vitamin B – supports energy levels
- Magnesium – for muscle and heart health
- Creatine – for strength and muscle performance
“I eat 3000–3300 calories a day, mostly from meat, veggies, and fruits.”
⚡ Aaron
- Electrolytes – before or during training (and before coaching for an energy boost!)
- Vitamin D – when it’s not summer (so… 10 months of the year)
- ZMA (zinc, magnesium, B6) – improves sleep quality
“I’m experimenting with cordyceps drops in my coffee for morning focus. It seems to help — and no, they’re not psychedelic! My food is mostly meat and dairy, with some fruit and peanut butter snacks.”
💜 Charlotte (Me!)
- Vitamin D – in the winter months
- Omega 3-6-9 complex – for heart health
- Collagen – for skin, joints, and bone support (especially as we age)
- Vitamin C – if I’m run-down or if the kids are unwell
“I’ve massively reduced processed foods for our whole family — I highly recommend the book Ultra-Processed People by Chris van Tulleken. It completely changed how I think about food.
We get our protein from meat and eggs, with breakfast always including eggs. Lunch is usually tuna or chicken with fruit and veg. We limit starchy carbs and keep dinners simple with meat, veggies, and either potatoes or rice.”
Key Takeaways
✅ Food first. Always.
If it comes in a shiny packet, it’s probably not a whole food.
⚠️ Watch for misleading packaging.
Labels like “fortified with vitamins” or “high in protein” are often marketing tactics — highly processed foods have usually lost most of their nutritional value in production.
🌱 Plant-based eaters, be mindful.
Many vegetarian or vegan protein sources also come with a high carb load. For example:
- 200g of chickpeas = 16.4g protein ✅ but also 44.8g carbs ⚠️
💊 Supplement wisely.
Only consider supplements once your nutrition is consistent. Don’t rely on pills or powders to fix a poor diet.
Most Common Supplements Among Our Coaches
- Vitamin D – A must-have in the UK, especially in the winter
- Magnesium – Supports sleep, muscle relaxation, and recovery
- Fish Oil – Great for those not eating oily fish regularly
Final Word: Supplements can be helpful, but they’re never a replacement for solid nutrition. Master the basics first — whole foods, regular meals, and a balanced intake — and then see where you might need a little extra support.
If you’re not sure what you need, grab one of us next time you’re in the gym — we’re always happy to share our thoughts but always do your own research too.