CrossFit Athletes: How to Boost Performance

By George Touliatos, MD

Q: I’m a CrossFit athlete who wants to compete. What should I know to boost my performance?

A: CrossFit athletes are a hybrid of performance – meaning they should engage speed and explosiveness, along with maximum strength and resistance in power. In other words, lactate tolerance. In order to build maximum strength, we need to focus on core exercises like the squat, bench and deadlift movements. Perform one-quarter repetitions with 120″ [seconds] resting time. On the other hand, to develop resistance in strength, you’ll need to perform high repetitions of 15-20 with short intervals of 30″ – this will develop resistance in lactic acid and anaerobic threshold. Supplements for these conditions are creatine monohydrate, beta-alanine, carnosine, and sodium bicarbonate.

From an aerobic perspective, we need to boost erythropoiesis and red blood cell (RBC) count. This will ensure more hemoglobin and myoglobin will provide oxygen in tissues and skeletal muscles. Iron and ascorbic acid, plus folate and injectable cobalamin,will ensure that. From a PEDs perspective, salbutamol inhaler is a beta-2 agonist that will improve VO₂ max through bronchodilation. While oxandrolone and stanozolol are AAS that will increase velocity without adding extra weight coming from water retention, because they don’t aromatize. Of course, BCAAS are necessary pre- and intra-workout, while leucine and glutamine post-workout, along with creatine.

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George Touliatos, MD is an author, lecturer, champion competitive bodybuilder, and expert in medical prevention regarding PED use in sports. Dr. Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. He is the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book “Anabolics, 11th Edition” (2017). Dr. Touliatos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/

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