Grow
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Protein for CrossFit
Train hard. Keep protein simple.
Protein for CrossFit
Make daily protein one less thing to plan. Grow is 100% New Zealand grass-fed whey protein isolate, ready to mix into a shake, smoothie or breakfast around your CrossFit schedule. Compare flavors and serving nutrition, then use the protein calculator below to build a routine for class days and rest days.
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100% New Zealand whey isolate
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Grow
Protein for your CrossFit training week. Grow supplies 23–25g of protein per serving from 100% New Zealand grass-fed whey protein isolate. Use it to make your daily protein goal easier to organize around strength sessions, WODs, and work.
- 23–25g protein per serving, depending on flavor
- 100% whey isolate — no concentrate blends
- 30 servings per bag for your daily routine
- Four flavors, sweetened with stevia
- 30-Day Money-Back Guarantee
- 3rd-Party Tested — see results
- Free shipping over $75
Grow · Vanilla$65.55
Lift. Condition. Recover. Repeat.
Build a routine beyond the whiteboard.
A heavy strength session, gymnastics practice, and a fast workout of the day can all sit inside your training week. Give your daily nutrition the same attention you give the workout.
Grow makes the protein part easy to organize: one serving in a shaker, a smoothie after class, or mixed into breakfast before work. Choose the method that fits your actual schedule.
23–25gProtein per serving
30Servings per bag
100%Whey protein isolate
Start with the full day
How much protein for CrossFit?
A useful starting range is 1.4–2.0g of protein per kilogram of body weight each day, based on ISSN guidance for most healthy exercising adults. Include the protein from all your food and drinks. Your individual needs depend on your training and goals.
Your daily protein range
Enter your weight to see the general guideline.
total protein per day
Formula: body weight in kg × 1.4–2.0. This is general guidance for healthy exercising adults; individual needs vary.
Find the gap in your meals.
Write down a normal training day: breakfast, lunch, dinner, and snacks. Use the food labels or your usual nutrition tracker to add up the protein. That gives a more useful starting point than automatically adding a shake after every class.
For example, if your chosen daily goal is 140g and your meals provide 115g, a serving of Chocolate, Vanilla, or Strawberry Grow supplies the remaining 25g. Peanut Butter supplies 23g. This is a planning example, not a target for every athlete.
The scoop is part of the total.
Protein from the milk in your shaker, yogurt in your smoothie, and food on your plate all counts. Adjust the rest of the day around what you actually eat.
Source: ISSN position stand on protein and exercise. The calculator uses general sports nutrition guidance, not a CrossFit-specific study of Grow.
Make recovery fit your calendar
From the early class to the evening WOD.
A WOD is the workout of the day. The meal that follows it can look different depending on when you train. These examples help you organize food around class; adjust portions and ingredients to your preferences.
Before-work training
Pack breakfast the night before. Try yogurt, oats, and fruit, or a Grow smoothie with a banana and your preferred milk. Bring the dry powder separately if you will be mixing it at the gym.
The useful habit: leave with a breakfast plan as well as your gym bag.
A lunchtime class
Prepare a lunch with a protein food, rice or potatoes, and vegetables. If the class-to-desk turnaround is tight, keep a shake and a familiar snack handy until you can sit down to eat.
The useful habit: put lunch on the calendar, too.
After-work training
Have dinner ingredients ready before you leave. A meal with fish, meat, tofu, or beans can contribute to your protein goal. Use Grow when the convenience fills a gap in that day’s meals.
The useful habit: check the day’s total before adding an automatic extra scoop.
Protein around the workout
Protein before or after exercise can support muscle protein synthesis. A repeatable daily eating pattern gives you more options than rushing a shake at the final buzzer. Read the protein guidance.
Keep carbohydrates in the plan
CrossFit combines different movements and time domains. Carbohydrate foods such as oats, rice, potatoes, and fruit can contribute to training fuel. Build meals around the whole session, including fluids. Explore CrossFit’s carbohydrate overview.
100% Whey Protein Isolate
Nutrition Facts & Ingredients
Nutrition Facts
Serving Size: 1 scoop (~32g)
30 servings per bag
30 servings per bag
Calories110
Total Fat0.5g
Cholesterol15mg
Sodium90mg
Total Carbohydrate1g
Total Sugars0g
Added Sugars0g
Protein25g
BCAAs6g+
Why Grow
Know what’s in your scoop.
- 100% whey protein isolate — sourced from grass-fed cows in New Zealand.
- 23–25g of protein per scoop — Peanut Butter contains 23g; Chocolate, Vanilla and Strawberry contain 25g.
- 110–120 calories per serving — compare each flavor in the nutrition panel.
- Sweetened with stevia — check the ingredients for your chosen flavor.
- Contains milk — Grow is a dairy-based protein. Peanut Butter also contains peanuts.
- 30 servings in every bag — easy to work into a repeatable training routine.
Keep the preparation simple
Three ways to use Grow.
These serving ideas work with the foods you already buy. Added ingredients change the final calories and macros.
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Shake and head out
Add water or your preferred milk, then a serving of Grow. Shake and adjust the liquid to your preferred consistency. Keep a clean shaker at work if that is where you usually need it.
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Blend a breakfast
Combine Grow with banana, oats, ice, and liquid. Chocolate and Peanut Butter work with banana; Strawberry pairs with berries. Choose portions that fit your breakfast and appetite.
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Stir into a bowl
Mix Grow into yogurt, or let cooked oats cool slightly before stirring it in. Add a little liquid as needed. Finish with fruit or the toppings you enjoy.
Compare what matters
What to look for in a CrossFit protein powder.
Choose a protein powder by its protein source, serving size, ingredient list, and place in your daily routine. The label gives you a concrete way to compare.
Protein source
Grow uses New Zealand grass-fed whey protein isolate. It is a whey isolate product, with no whey concentrate blend. Check the nutrition tabs for your flavor’s full ingredients.
Dietary fit
Grow contains milk. Peanut Butter also contains peanuts. Review the flavor you intend to buy; ingredients and macros vary. A whey product is unsuitable for someone who needs to avoid milk.
Different jobs
Grow adds dietary protein. For caffeine and pre-session planning, read our CrossFit pre-workout guide. Choose products around a specific need in your routine.
Your questions, answered
Grow FAQs
Is protein powder necessary for CrossFit?
No. You can meet your protein needs through food. Grow is a convenient option when a shake or a scoop in a meal helps you reach your daily total. Start with your usual meals and use the calculator above as a general planning aid.
Should I drink protein before or after my WOD?
Either can fit your routine. If you eat a protein-containing meal before class, your next regular meal may be a practical place for more protein. If the schedule leaves a gap, a shake can be convenient. Keep your full day’s food intake in view.
Should I have a shake on rest days?
Use the same meal-planning approach on rest days. Include protein foods across the day and use Grow when it helps fill a gap. An extra shake is optional when your meals already cover your goal.
How much protein does Grow provide?
Chocolate, Vanilla, and Strawberry provide 25g per serving. Peanut Butter provides 23g. Each bag contains 30 servings. Use the nutrition tabs to check the full label for the flavor you want.
Is Grow a meal replacement?
Grow is a protein powder. Pair it with other foods when you want a more complete meal: blend it with oats and fruit, stir it into yogurt, or drink a shake alongside a meal. Added ingredients change the total nutrition.
Is Grow suitable if I avoid dairy?
No. Grow is made with whey protein isolate and contains milk. Peanut Butter also contains peanuts. Review the full ingredient and allergen information before choosing a flavor.
Does Grow replace pre-workout?
Grow supplies dietary protein. Ignite is a caffeinated pre-workout formula. Read the CrossFit pre-workout page to compare the different roles and decide what fits your routine.
Where can I see all Grow purchase options?
Use the flavor and purchase controls at the top of this page, or visit the full Grow product page. Current prices, availability, and subscription choices appear with your selected flavor.
Make the routine yours
Your next scoop starts here.
Four flavors. 30 servings. New Zealand grass-fed whey protein isolate.
Choose your Grow