What is the best pre and post workout supplement or protein shake for cross fit training?

Caution: Nutritional supplements for muscle development can be dangerous if the kidneys are overloaded with too much protein. Most people can achieve adequate results by dietary modification, without the extra expense and risk.

> 14 grams of whey: Whey protein (found in milk naturally) and albumin (found in eggs naturally) are the highest quality protein supplements. You need at least 14 grams of complete protein to allow protein synthesis which builds up muscle mass after a work out, and 20 grams is better. Try to keep the sugars under 3 grams and the carbohydrates under 7.