Biotest Protocol for CrossFit?


For the last three years, I’ve been doing about 4-6 CrossFit sessions weekly. The sessions last one hour and are typically split into three 20 minutes sections of warm-up/movement prep, strength/skill, and finally the workout of the day (WOD). I take it quite seriously and I always try to push myself as hard as I can.

Now, I am wondering what the best and most practical supplementation protocol for CrossFit is? My main goal is to become faster and stronger.

The Biotest products all seem very legit. However, they also seem somewhat biased towards elite body-building rather than the short and high-paced style of CrossFit. For example, I noticed that the recommended dosage of Plazma is 195 g in 1500 ml water. However, I couldn’t possibly gulp down this amount of liquid during a single training session. In particular considering that the workouts often incorporate gymnastic movements such has handstand push ups, muscle-ups, box jumps, jump rope, etc.

Your comments are appreciated.



Many top CrossFit athletes in the CrossFit Games use Biotest. The best supplement for CrossFit depends somewhat on the WOD and if this is a standard WOD or a competition.

For a short, intense WOD that involves weights, many CrossFitters use only the pre-load serving of <a href=""target=“new”>Plazma then a serving of <a href=""target=“new”>Mag-10 post-workout. Some have a <a href=""target=“new”>Finibar 45-60 minutes before their workout, especially if there’s an endurance component or it’s an early workout where they may not have time for a proper breakfast.

Many use <a href=""target=“new”>Surge Workout Fuel instead of Plazma and Mag-10. It’s used in much the same way – some before, some during, some after. The overall liquid amount is less though.

So, lots of options!


Thank you Chris, that’s very useful input!

A Finibar some 45 minutes prior to working out and MAG-10 post workout seems to be an easy pick. I might try both Surge and Plazma to see what works better for me. I noticed Surge contains beta-alanine which I’m quite fond of. At least its benefits seems to be thoroughly backed by actual scientific research.

I have one additional question: I consider myself somewhat of a “hard gainer”. I’m 158 lbs and 6 feet and I have a body fat of 6% without even trying. Would I still benefit from Indigo-3G? As I understand, it is rather meant for people who tend to put on fat when they eat carbs (which is not my biggest problem) - or do I get it wrong?



Both overweight people and “hardgainers” often have the same underlying issues when it comes to nutrient partitioning. So yes, <a href=""target=“new”>Indigo-3G can work for you.

However, you may also want to look into <a href=""target=“new”>Micro-PA as more of a “pure hypertrophy” supplement, though it does have other benefits. That said, it works best with hypertrophy focused training - bodybuilding, slower negatives, intensity techniques like increased TUT etc. - and may not be the best fit for CrossFit workouts.