Health, fitness and the supplement aisle. An independent South African desk.
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CrossFit athletes get the most from creatine monohydrate (3 to 5 g a day), enough protein (1.4 to 2.0 g per kg a day), caffeine (3 to 6 mg per kg before training) and, for efforts of one to four minutes, beta-alanine (4 to 6 g a day). In South Africa, creatine costs roughly R2.22 to R6.25 per 5 g (October 2026).
CrossFit mixes heavy lifting, gymnastics and 1 to 20 minute conditioning pieces. The Australian Institute of Sport's Group A (strong evidence) covers the supplements that match those demands:
| Supplement | Dose | Best for |
|---|---|---|
| Creatine monohydrate | 3 to 5 g/day (ISSN) | strength, repeated sprints, lean mass |
| Protein | 1.4 to 2.0 g/kg/day | recovery from high training volume |
| Caffeine | 3 to 6 mg/kg, about 60 minutes before | power, endurance, perceived effort |
| Beta-alanine | 4 to 6 g/day, doses of 2 g or less | efforts of about 1 to 4 minutes |
| Sodium bicarbonate | 0.2 to 0.3 g/kg, 60 to 180 minutes before | 30 seconds to 12 minutes; high GI risk |
Citrulline malate (6 to 8 g about an hour before) has emerging, mixed evidence. Magnesium and BCAAs sit in the AIS's "not advocated" Group C.
October 2026 prices:
Most CrossFitters reach for a pre-workout, but the label often hides the dose. Published caffeine figures are 150 mg (Biogen Premium, USN XTS Hyperdrive), 200 mg (Cellucor C4) and 300 mg (USN Qhush Platinum Black, global page); many South African products give no milligrams. SAIDS singles out stimulant pre-workouts and fat burners as higher-risk categories for contamination, and athletes are strictly liable under the WADA code. If you compete in tested events, avoid proprietary blends and use single ingredients from batch-tested sources. See best pre-workout.
Creatine: speak to a doctor if you have kidney disease or take regular medication, and tell them you take it, as it raises creatinine. Caffeine: avoid in pregnancy beyond limited intake, with heart-rhythm problems, hypertension or anxiety. Under-18s should follow a food-first approach. Bicarbonate is high in sodium and causes bloating; trial it in training only.
| Product | Size | Price (source, date) | Servings | R per 5 g | R per 3.2 g | R per serving | Sweeteners |
|---|---|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | — | — | None |
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445 (Dis-Chem (listing via PriceCheck), 2026-10) | 100 | R4.45 | — | — | None (unflavoured) |
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222 (Knysna Health (listing via PriceCheck), 2026-10) | — | R2.22 | — | — | not stated |
| USN Beta-Alanine 205 g | 205 g | R160 (USN online shop, 2026-10) | — | — | R2.50 | — | Not stated (flavoured variants Cola, Apple) |
| ATP Fitness Beta-Alanine | 200 g | R260 (ATP Fitness shop, 2026-10) | — | — | R4.16 | — | None |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | — | — | R3.32 | Not published |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.