Creatine is often dismissed as a “gym bro” supplement, but it’s one of the safest, cheapest, and most effective tools for improving performance, recovery, and brain health—no matter your sport or age. The Black Iron team breaks down the myths, the science, and the real-world benefits behind creatine supplementation.

Sugar-free electrolytes might sound like the perfect solution—but in most cases, they don’t make much sense. Before you buy into the hype, it’s worth understanding what electrolytes actually do, when you need them, and why the ‘sugar-free’ promise isn’t the advantage it seems.

Hydration is more than “just drink more water.” In this post we break down how fluid balance impacts digestion, energy, performance, recovery, and even mood. Learn the real science behind electrolytes, why dehydration often disguises itself as hunger or fatigue, and practical ways to make hydration a habit without obsessing over supplements.

Why tying your self-worth to race results is a fast track to burnout. We break down healthy vs. unhealthy athlete identity, how to stop spiraling after bad performances, and why sport should add to your life—not take it over.

In this blog post, we’re diving into key insights from our latest episode of Black Iron Radio, where Krissy, Amanda, and Chelsea unpack what it really takes to train for multiple sports at once. Whether you’re juggling CrossFit and marathon training, strength and endurance goals, or just love doing a bit of everything, this episode breaks down the difference between hybrid, multi-sport, and concurrent training—and why that matters. The team shares how to prioritize sessions, fuel properly, recover smarter, and set realistic expectations when you’re trying to excel in more than one discipline. If you’re wondering whether you can train for everything without burning out, this one’s for you.

In this blog post, we’re breaking down key takeaways from our latest episode of Black Iron Radio, where Maggie is joined by registered dietitian Lauren Step and PhD candidate Chris to tackle a topic that’s often confusing (and sometimes overwhelming): supplements. From multivitamins and magnesium to creatine and greens powders, this conversation dives into when supplements are actually useful, when they’re not worth the hype, and how to avoid common pitfalls when navigating the supplement industry. Whether you’re an athlete, a health enthusiast, or just trying to cover your bases, this episode will help you make more informed—and safer—decisions when it comes to what you’re putting in your body.

In this blog post, we’re diving into key takeaways from our latest podcast episode on maximizing recovery. We break down the conversation with actionable strategies to help you optimize rest days, balance active recovery with full rest, and fuel your body for better performance. If this resonates with you, be sure to check out the full episode for an even more in-depth discussion!

The supplement industry is filled with promises, but not all of them hold up under scientific scrutiny. In this blog post we take a deep dive into the most common pre-workout ingredients and their real benefits.

Dive into the world of 'Fuel for the Work Required' (FFW) with Coach Amanda as she breaks down the intricacies of optimizing performance through targeted nutrition. Learn how FFW can enhance your training regimen, adapt to your unique energy demands, and propel you towards your fitness goals.

Whether you're lacing up your shoes for the first time or seeking to improve your performance, running coach Chelsea Myntti share valuable advice to guide your running journey. Explore essential tips on pacing, recovery, nutrition, and more to maximize your potential and enhance your running experience.

This is a fun workout to finish the ‘24 Open with, even though the pain is going to BE THERE. Grip management is going to be huge, and not coming out too hot.

Just like that, we are rolling into week 2 of the 2024 CrossFit open. The nerves are still in the mix, but we have gotten our toes in the water and know that the training we have been putting in will shine through. It’s time to put our heads down and WORK, let’s have some fun with this twenty-minute grind. 

It’s our favorite time of the year - the start of a new CrossFit Games season!! All of the excitement and nerves mean that you care, that this is important, and we’re FIRED UP to give you some suggestions on how to structure your eating the day before, and day of the Open workout.

Chelsea delve’s into the essential aspects of fueling for ultramarathons, what to consume in the days leading up to the race, during the event itself, and post-race recovery. She also includes examples from her prep for the Mogollon Monster 100 and lessons learned from what went wrong during the race. 

Have you ever wondered if training on a low carb diet could be beneficial for overall endurance performance? Enter the "Train Low, Compete High" strategy: an approach where athletes manipulate carb intake during training to push metabolic boundaries and heighten glycogen usage thresholds. By staying low-carb during training and refilling glycogen before events, athletes might delay tapping into these energy stores, theoretically enhancing endurance. But how substantial is the evidence? 

It’s the ~Most Wonderful Time of the Year~!!! The OPEN! The Open is a celebration. It’s a time for every crossfitter to test themselves, to immerse more deeply in their community, to compete, have fun and learn some stuff. Whether you’re trying to get to the next stage, or trying to get your first muscle up or string those dubs together, we are here to help you make sure you don’t have to stress about the food side of things.

How many times have you looked at pictures of CrossFit athletes, weightlifters, etc. and thought “I would kill to look like that” ?

But if we knew what it actually took to get there, we might reconsider.

This also brings up one of the biggest misconceptions in fitness - the idea that looking shredded is equivalent to better performance in the gym or in sport.

This is a question I get weekly and its a good question! It’s hard to sift through all the adds on social media and see what’s truly important.

I want to start this off by saying if your nutrition, sleep and hydration are not on point, supplements aren’t going to be doing ya much good. Supplements are just that, to supplement the things you are missing from your diet and lifestyle.