As one of the most dominant athletes in the history of CrossFit, Tia-Clair Toomey’s nutritional and supplementation strategies are of immense interest to competitors and fitness enthusiasts alike. Her approach is a calculated mix of fundamental health supplements, workout-specific aids, and targeted recovery products to support her incredibly demanding training schedule.
Core Daily Supplements
Toomey emphasizes consistency in her daily routine, starting with a foundational set of supplements to support general health and well-being. This ensures her body is always prepared for the rigors of intense training.
- Multivitamins: A daily multivitamin pack is a cornerstone of her routine to ensure all basic nutritional gaps are covered. This provides a safety net against deficiencies that can arise from high-volume training.
- Fish Oil: Toomey takes fish oil tablets daily, leveraging its rich source of Omega-3 fatty acids for their anti-inflammatory properties. For an athlete, reducing inflammation is crucial for faster recovery and joint health.
- Magnesium: As mentioned in several interviews, magnesium tablets are part of her morning supplement intake. This mineral is vital for muscle function, energy production, and sleep regulation, all critical components of an athlete's recovery.
- Zinc: Zinc tablets are another daily staple for Toomey. It plays a key role in immune function and tissue repair, helping her body fend off illness and recover from training stress.
Performance and Workout Supplements
Beyond her daily health protocol, Toomey strategically incorporates supplements to maximize her performance during and after training sessions. Her choices focus on sustained energy and rapid recovery, particularly avoiding stimulants.
- Protein Shakes: Both whey and vegan protein shakes are a regular part of her day, often consumed around her workouts. This is essential for repairing muscle tissue and kickstarting the recovery process immediately after a session.
- Collagen Peptides: Toomey incorporates collagen to support the health of her joints, tendons, and ligaments. This is a strategic move to promote longevity and resilience in her connective tissues under the stress of high-impact training.
- Carbohydrate Gels: During long training sessions and competitions, Toomey uses carbohydrate gels from brands like Maurten and SIS to provide quick, sustained energy without causing stomach distress.
- Electrolyte Mixes: Toomey uses electrolyte packets to stay hydrated, especially during intense training in hot environments where she knows she will be sweating profusely. Brands like LMNT are mentioned in her sponsored packages.
- Beta-Alanine: She has also spoken about using beta-alanine, which helps buffer lactic acid during high-intensity efforts. This allows her to push past the burning sensation of fatigue and sustain a high level of performance longer.
Recovery and Sleep Aids
Recovery is paramount for an athlete of Toomey’s caliber. Her supplement routine includes specific products to aid in rest and regeneration, recognizing that performance is built outside the gym just as much as inside it.
- CBD Oil: Toomey has been a proponent of CBD, noting its ability to help her focus and remain calm during workouts. It is also used to support a relaxed state, which is beneficial for overall recovery.
- Sleep+ Formula: She utilizes a specific sleep formula, PRVN Sleep+, to enhance sleep quality. This product is designed to optimize hormonal recovery and ensure she gets the most restorative rest possible.
- Tart Cherry Juice: Post-competition, Toomey has revealed she drinks cherry juice to support recovery due to its anti-inflammatory properties.
Tia Toomey's Supplement Strategy Comparison
| Supplement Category | Example Product Mentioned | Primary Purpose | How It Aids Toomey | Notes |
|---|---|---|---|---|
| General Health | Multivitamin Pack (e.g., 1st Phorm, 1.6.1) | Fills nutritional gaps | Supports immune function and provides foundational wellness | Consistent daily use |
| Daily Support | Fish Oil Tablets (e.g., 1st Phorm, 1.6.1) | Reduces inflammation | Promotes joint health and faster recovery | Anti-inflammatory properties are key |
| Performance Fuel | Maurten Gel 100 | Rapid carbohydrate delivery | Provides energy during intense workouts without GI issues | Used during competitions and long sessions |
| Muscle Repair | PRVN Whey Protein | Stimulates muscle protein synthesis | Aids in rebuilding and repairing muscle tissue post-workout | Taken immediately post-training |
| Connective Tissue | Momentous Collagen | Supports joint and tendon health | Enhances longevity and reduces injury risk in high-impact training | Used consistently for structural support |
| Lactic Acid Buffer | Thorne Beta-Alanine | Increases carnosine levels | Delays fatigue and extends high-intensity performance | Used consistently to build levels in muscles |
| Mind-Body Focus | CBD Oil (e.g., Beam, 1.6.1) | Reduces anxiety and improves focus | Helps her stay in the zone during demanding workouts | Used strategically during training |
| Nightly Recovery | PRVN Sleep+ | Enhances sleep quality | Optimizes hormonal recovery during deep sleep phases | Supports the entire recovery cycle |
Considerations for Supplementation
While Tia Toomey's supplement stack is informative, it is essential to remember that it is tailored to her specific needs as an elite, high-volume athlete. Her regimen is part of a larger, carefully managed nutrition plan designed by professionals. Key considerations for any individual looking to emulate this approach include:
- Individual Needs: What works for a six-time CrossFit champion may not be optimal for everyone. Individual goals, training volume, and dietary needs should be considered.
- Sponsorship: It is also important to note that some of the specific brands she uses, such as PRVN and Beam, are sponsors. While she may genuinely use and endorse them, a similar product from a reputable, third-party tested brand would likely yield comparable benefits.
- Professional Guidance: Consulting with a doctor or a registered dietitian is always recommended before starting a new supplement regimen, especially for athletes training at a high intensity.
- Quality First: Toomey’s focus on 'clean' and natural products from brands like True Protein (a former partner) and Thorne underscores the importance of choosing high-quality, third-party tested supplements to ensure purity and efficacy.
Conclusion
For those curious about what supplements does Tia Toomey take, the answer is a comprehensive and strategic mix. Her approach combines daily foundational supplements for general health with targeted aids for performance and recovery, including protein, collagen, and beta-alanine, while prioritizing restorative sleep. This systematic fueling strategy, paired with her unmatched training, is a key pillar of her extraordinary success in the world of fitness.
The Feed Product List (Referenced through a sponsor)
For more details on the products Tia-Clair Toomey used in collaboration with a partner brand, you can visit The Feed's product page for her specific pack. This provides in-depth information on the specific formulations she relied on.
