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| Brooke Wells has been a star at the CrossFit Games for a decade, known for her strength and skill at exercises like handstand walks and Olympic lifts. Courtesy of Brooke Wells |
At 30, longtime CrossFit athlete Brooke Wells is stepping away from the competition floor but she’s not slowing down.
After a decade dominating one of the most grueling athletic arenas in the world, Wells recently announced her retirement from the CrossFit Games. Known for her explosive strength and relentless determination, she’s now pivoting toward entrepreneurship, taking on a full-time role as cofounder of the athletic apparel brand While on Earth.
But despite shifting focus to business, Wells is keeping her fitness a top priority. She told Truth Sider she’s taking everything she learned from elite sport especially about training smart and recovering well and applying it to this new chapter.
“Quality over quantity is something I’ve really come to understand through my experience,” Wells said. “It’s about being intentional with training, not just doing more for the sake of it.”
Part of that intention includes a carefully curated supplement routine a daily stack of performance boosters designed to support muscle growth, energy, and long-term health.
Here’s what fuels Wells, whether she’s in the gym or behind the scenes at her brand.
1. Creatine For Strength, Power, and Longevity
Creatine tops Wells’ list of must-have supplements. Long hailed as one of the most effective and research-backed tools for muscle growth, creatine is now gaining popularity for its broader benefits.
By helping muscles replenish ATP (the body’s energy currency), creatine allows for a few more reps in the gym a small edge that compounds into bigger gains over time. But the benefits don’t stop there. Newer research suggests creatine may also support brain health and protect against cognitive decline, making it a longevity tool as well.
Easy to find, affordable, and widely recommended by sports scientists, creatine monohydrate has become a staple in both professional and recreational fitness circles.
2. Protein Powder To Fill in the Gaps
Wells kicks off and winds down her day with protein powder half a scoop in her morning oatmeal and another half-scoop before bed.
Her diet is heavily carb-based, especially during active training periods, so supplementing with protein helps ensure she’s hitting her daily macros. It’s a simple way to round out her intake and support muscle recovery and repair.
“I’ve increased my carb intake every year because I realized how essential it is,” Wells said.
Alongside her supplement use, Wells prioritizes whole food sources of protein like chicken, steak, eggs, and tracks her food to ensure she’s fueling her body as effectively as possible.
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| CrossFit includes a mix of strength exercises with speed and endurance events, so athletes need to fuel with plenty of calories, carbs, and protein Courtesy of Brooke Wells |
3. BCAAs For Hydration and Recovery Support
Hydration is key to performance, and Wells makes sure she stays ahead of the curve by sipping on a mix of water, carbohydrate supplements, and BCAAs (branched-chain amino acids) during training.
BCAAs specifically leucine, isoleucine, and valine are amino acids that may help reduce muscle breakdown, speed up recovery, and minimize fatigue. Although research on their effectiveness is mixed, Wells says the benefits, including better flavor and increased water intake, are worth it.
“It encourages me to drink more, and I feel like I recover better when I use it,” she noted.
Wells admitted that in the early years of her athletic career, she would often skip proper recovery strategies in favor of more training a mistake she no longer makes.
“As I’ve gotten older, I’ve realized it’s the opposite,” she said. “You can only train if you’re healthy, and recovery is non-negotiable.”
4. Fish Oil For Joint Health and Inflammation
To keep her joints healthy and reduce inflammation from intense workouts, Wells includes fish oil in her daily routine.
She learned the importance of joint care the hard way. At the 2021 CrossFit Games, Wells suffered a severe elbow injury during a lifting event dislocating the joint and damaging connective tissue. The experience forced her to confront the signs she’d been ignoring.
“I was pushing through elbow pain for months,” she said. “I prioritized hitting my training sessions over listening to my body. That was a hard but necessary wake-up call.”
Rich in omega-3 fatty acids, fish oil is known to support joint mobility, reduce inflammation, and promote faster recovery all crucial for athletes pushing their bodies to the limit.
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| Brooke Wells recovered from a major injury in 2021, reprioritizing her health to continue lifting heavy and performing at an elite level. Victoria Costello/Courtesy of Brooke Wells |
5. B Vitamins For Energy and Mental Focus
Wells rounds out her supplement stack with a B vitamin complex to keep her energy levels high and metabolism functioning optimally.
The B-vitamin group includes essential nutrients like B6, B12, folate, biotin, and riboflavin, all of which play roles in energy production, nerve function, and red blood cell formation. Deficiencies can lead to fatigue, poor concentration, and even mood swings.
While Wells no longer needs to train for competition, her daily demands haven’t exactly lightened up. Between building a business and maintaining her fitness, she says every ounce of energy counts.
“I’ve always had a huge work ethic and drive to be the best in whatever space I’m in,” she said. “I think it’s amazing to be in a sport and now a space where strong women are celebrated. And that’s something I want to keep pushing for my entire life.”
Wells’ Daily Supplement Stack:
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Creatine Monohydrate – for strength and cognitive health
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Whey or plant-based protein powder – to complement a carb-heavy diet
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BCAAs – for hydration and post-workout recovery
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Fish Oil (Omega-3s) – for inflammation and joint support
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B-Complex Vitamins – to boost metabolism and energy
Whether she’s lifting in the gym or building her next business move, Brooke Wells is proving that performance doesn’t stop after competition it just evolves. And with her smart supplement strategy, she’s set to keep thriving well beyond the CrossFit floor.
