On Friday, Aug. 9, 2024, American weightlifter Olivia Reeves made modern history for Team USA when she won the gold medal in the Women’s 71-kilogram event at the 2024 Olympics — setting a new record in the process.

Reeves, 21, is the first woman weightlifting athlete from the United States to win a gold medal in over two decades at the Olympics. 

[Related: The Best Weightlifting Shoes for Beginners]

Not only is this a landmark achievement for Team USA in an Olympic event where Americans have historically struggled to excel, it cements Reeves as America’s most dominant weightlifting athlete even though she only began competing internationally in 2019. 

Olivia Reeves 2024 Olympics 

Prior to the commencement of the 2024 Olympics on Jul. 26, Reeves had completed her qualification bid within the International Weightlifting Federation (IWF) as the number-two 71-kilogram weightlifter in the world. 

World number-one ranker Liao Guifang of Team China was not selected for Paris by her country’s federation, despite holding the world record in the combined Total at the closure of the qualification period. 

As such, Reeves was widely considered the favorite for gold in her division at this Olympics, a prophecy she fulfilled with flair on the lifting platform. Here’s a breakdown of her performance at the 2024 Olympics: 

Olivia Reeves | Women’s 71-Kilogram 

Snatch: 112, 115, 117

Clean & Jerk: 140, 145, 150x

Total: 262

In addition to winning the gold medal for Team USA, Reeves also set a new record:

Olympic Record Snatch: 117 (previously 116)

[Related: The Beginner’s Guide to Olympic Lifting]

Olivia Reeves Wins Gold Medal; History Made for USA

Women’s weightlifting was added to the Olympic program in 2000. On Sep. 17, 2000 during the now-defunct 48-kilogram event, American weightlifter Tara Nott earned a silver medal for the United States. 

Shortly after, it was announced that then-gold-medalist Izabela Dragneva of Bulgaria had tested positive for a banned substance. She forfeited her gold medal to Nott, who would be the States’ only women’s weightlifting Olympic medalist for 16 years until super-heavyweight Sarah Robles won bronze in Rio de Janeiro.

Prior to Nott, the last American weightlifter of either gender to win a gold medal at the Olympics was Charles Vinci in 1960. 

Reeves’ teammate Hampton Morris competed on Aug. 7 and won the first Men’s Olympic weightlifting medal in 40 years. 

[Related: Best Pre-Workout Supplements for Weightlifting]

Since 2016, American women have won at least one medal at every Olympic Games and become one of the more successful weightlifting teams in the world. 

At the 2023 World Weightlifting Championships in Riyadh, Saudi Arabia, the U.S. women’s weightlifting team ranked second in overall points. 

Thanks in no small part to athletes like Reeves, that newfound success is starting to materialize on the Olympic stage. 

More Weightlifting at the 2024 Olympics

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Is Mihaela Cambei the World’s Next Weightlifting Superstar?

Featured Image: @oliviareeves.71 / Instagram

The post Olivia Reeves Wins Gold Medal for USA: First in 24 Years at 2024 Olympics appeared first on BarBend.

Jeff Adler, the reigning champion of the CrossFit Games, has made the difficult decision to withdraw from the 2024 competition following the tragic death of fellow competitor Lazar Dukic.

He joins Laura Horvath, who also decided to withdraw from the competition.

Dukic, a respected Serbian athlete, passed away unexpectedly during the swim portion of Event 1 on August 8, 2024. In response to this heartbreaking event, Adler took to Instagram to share his reasons for stepping down, emphasizing the need to honor his friend and process his emotions.

Adler expressed deep sorrow, writing:

“The tragic passing of a friend and fellow competitor has left us shaken, mad, and heartbroken.”

He continued,

“I do not feel that taking the floor and competing in this state would do justice in honoring Lazar and his family this weekend. Therefore, I will not be participating at the 2024 CrossFit Games.”

The CrossFit community has been rocked by Dukic’s death, and Adler’s withdrawal is a powerful statement of respect and mourning. The loss of Dukic has cast a shadow over the Games, leading many to question how the competition will proceed in the wake of such a tragedy.

In his message, Adler urged others to join him in sending condolences to Dukic’s family and to reflect on the values that unite the CrossFit community. He concluded with a poignant reminder: “You may be gone, but you will never be forgotten.”

Adler’s decision underscores the profound impact of Dukic’s passing on the athletes and the broader CrossFit family. As the Games continue, the memory of Lazar Dukic will undoubtedly remain at the forefront of everyone’s minds.

If you would like to support Dukic’s family during this time, a GoFundMe campaign has been established in his memory.

Creatine is a natural compound produced by the body from amino acids, covering about half of our daily needs, with the rest required from creatine-rich foods — like red meat and fish — or dietary supplements. (1) While even some of the best creatine supplements caution against use by individuals under 18, the International Society of Sports Nutrition (ISSN) clarifies that this is due to legal concerns, not safety. They also recommend creatine monohydrate for adolescents in serious, supervised training, provided they follow a balanced diet and appropriate dosages. (2)

If you’re a teen, parent, or coach looking for trustworthy advice on creatine supplementation, you’re in the right place. As a dietitian, I’ve collaborated with BarBend’s expert reviewers and testers to curate the best creatine for teens. This comprehensive guide ensures you have access to the safest and most effective choices, highlighting the safety and use of creatine so you can make informed decisions.

The 7 Best Creatine for Teens of 2024

Best Creatine for Teens Overall: Transparent Labs Creatine HMB

Best Creatine for Teens for Beginners: XWERKS Lift

Best Creatine Monohydrate for Teens: Onnit Creatine Monohydrate

Best Creatine for Teen Athletes: Sports Research Creatine

Best Budget Creatine for Teens: Nutricost Creatine

Best Creatine Gummies for Teens: Swoly Creatine Gummies

Best Tasting Creatine for Teens: Legion Recharge

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Creatine for Teens

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best creatine for teens, we’ve tested 48 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

Creatine type: While there are many types of creatine, creatine monohydrate is the most common, well-researched, and cost-effective option. (2) Other forms appear safe but don’t outperform creatine monohydrate, so our top picks exclusively feature it. (3) 

Creatine dose: Creatine monohydrate is safe for adolescents and teens when not exceeding the recommended dose of 3 to 5 grams daily (or about 0.1 grams per kilogram of body weight). (2) All our selected products adhere to these guidelines. 

Additional ingredients: While many creatine supplements contain only creatine, some include additional ingredients to enhance benefits and taste. While these additional components appear safe for teens, we strongly encourage consulting a medical professional for guidance.

Intake form: Creatine is no longer limited to plain powder. Our top picks include flavored powders and gummies, offering more enjoyable ways to consume them.

Third-party testing: Third-party testing is essential for dietary supplements because they’re not FDA-regulated. This independent check offers peace of mind, especially for athletes who undergo drug testing, by confirming that the product is free from banned substances and accurately labeled.

Best Creatine for Teens Overall: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB stands out as the best creatine for teens with its scientifically backed formula, providing the efficacious 5-gram dose of creatine that’s enhanced with HMB and vitamin D. (2) It’s also third-party tested and available in unflavored and many flavored options, making it a trusty choice that caters to most teenage palates.

Our tester, a certified personal trainer, tried the Black Cherry flavor and rated it a 4 out of 5. They noted, “The flavor seemed watered down, but I’ve yet to fine-tune the water-to-powder ratio, so I could see this improving over time.” However, they observed more ‘floaties’ than desired, rating its solubility a 3.5 out of 5: “The supplement didn’t dissolve completely on the first mix, so I had to clean out my shaker with a final splash of water to get all of the serving.” Despite this, its high-quality formulation may outweigh this minor drawback.

BarBend expert reviewer Chelsea Rae Bourgeois, R.D., highlights, “Transparent Labs contains 5 grams of creatine combined with B-Hydroxy B-Methylbutyrate to increase strength and stamina. Plus, I like that this creatine formula contains 5 milligrams of black pepper extract to help increase bioavailability. I’m all about maximizing the bang for your buck!” (4) She rates Transparent Labs Hydrate 4.5 out of 5 for its clinically-dosed, science-backed ingredients.

Our tester valued the inclusion of HMB, a natural compound from the breakdown of leucine, which may minimize exercise-induced muscle damage. (5) While there’s limited research on HMB’s effects in adolescents, it could benefit younger populations since it supports recovery in challenging situations. (6)

Additionally, Transparent Labs’ creatine powder includes 12.5 micrograms (500 IUs) of vitamin D, supporting bone, muscle, heart, metabolic, and overall health. The recommended daily allowance (RDA) for vitamin D for adolescents is 400 IU, but this amount may not suffice for those who are insufficient or deficient. (7) 

Transparent Labs Creatine HMB is certified by Informed-Choice, ensuring it meets strict purity standards and is free from banned substances. This certification makes it a top choice for competitive athletes and teens (and parents) who prioritize safety, cementing its reputation as the best creatine for teens.

Read our full Transparent Labs Creatine HMB Review.

Best Creatine for Teens for Beginners: XWERKS Lift

Once you’ve established a solid health and fitness routine — covering essentials like proper nutrition, structured training, and adequate sleep — it’s a great time to consider adding creatine supplements to give you an extra edge. But where should you start? Enter XWERKS Lift, a pure creatine monohydrate powder that offers a potent 5-gram dose of the most well-researched form, making it ideal for beginners. (2) Our expert reviewer Chelsea Rae Bourgeois, highlights, “XWERKS keeps it simple with Lift. This micronized creatine supplement is unflavored and easy to digest, making it a straightforward addition to your regimen.”

Micronized means the creatine molecules have been sized down to enhance absorption, though there’s no definitive proof that it’s more bioavailable or leads to greater retention than regular creatine. (8) In any case, XWERKS Lift’s formulation received a solid 4.5 out of 5 from our reviewer. “The micronized creatine is easily digested, and the supplement doesn’t contain anything unnecessary,” Bourgeois noted.

While micronized creatine monohydrate may not have proven advantages over regular-sized molecules, our expert tester, a certified personal trainer, highlighted its benefits in solubility, giving it a 5-out-of-5 rating. “This powder mixes easily in your beverage of choice as an unflavored option, and I didn’t have to deal with any clumps or residue.” Bourgeois echoes this advantage, noting, “Because it’s unflavored and easy to digest, it can mix into your favorite drink without concerns over tolerance.”

However, if you’re an athlete looking for a multitasking supplement, this may not be the one for you. Bourgeois states, “XWERKS Lift provides 5 grams of creatine, but don’t get your hopes up for anything more. There are no other performance-supporting ingredients in the powder.”

XWERKS Lift also isn’t third-party tested, which is a critical factor for competitive athletes. However, if you trust the brand’s transparency and simple formulation as a single-ingredient product as we do, it’s a solid option for those not subject to banned substance testing.

Read our full XWERKS Lift Creatine Review.

Best Creatine Monohydrate for Teens: Onnit Creatine Monohydrate

No frills, no fluff, just top-tier ratings across the board, Onnit’s straightforward and effective creatine monohydrate is the best choice for teens. Our expert reviewer, Chelsea Rae Bourgeois, R.D., gives it a perfect 5 out of 5 score, stating, “It’s hard to give it any other score when it provides the upper end of the optimal range of creatine without any unnecessary fluff ingredients!”

Each serving delivers a 5-gram dose of micronized creatine monohydrate, which Bourgeois notes “is thought to mix and absorb more easily.” (8) While more research is welcomed, anecdotal evidence from our expert tester, a certified personal trainer, supports this claim. They reported, “I didn’t expect this to clump up since it’s solely creatine monohydrate. Thankfully, my hypotheses rang true — no issues with gritty residue or unwanted ‘floaties.’” The neutral taste also earned high praise: “Nothing too overwhelming and mixed easily with my beverage of choice.” These attributes secured a solid 5 out of 5 stars for taste and solubility.

You won’t have to fork over a premium price to get this high-marked creatine supplement, either. Bourgeois notes, “Onnit’s biggest flex with this creatine monohydrate powder might be its price point. Each serving provides 5 grams of creatine and is around $0.50 (or less if you subscribe and save), making it one of the most affordable options on the market.”

Available only as an unflavored supplement, Bourgeois recognizes it’s a seamless addition to the best supplement stacks, though it may feel monotonous if used alone. However, the versatility and effectiveness of this creatine monohydrate make it a top pick for teens looking to optimize their performance without breaking the bank.

Best Creatine for Teen Athletes: Sports Research Creatine

With a name like Sports Research, it’s easy to assume it’s ideal for athletes. But you know what they say about assuming… Sports Research Creatine earns its recognition for good reasons, and we ranked it as the best creatine for teen athletes for two key factors: 1) It’s third-party tested by Informed-Sport — a crucial certification for athletes, especially since over 10% of some supplements contain ingredients banned by the FDA. 2) It provides the research-based 5 grams of creatine to support training and fitness goals. (2)

Our expert reviewer, Chelsea Rae Bourgeois, R.D., emphasizes, “As far as its formulation goes, Sports Research Creatine Monohydrate hits the nail on the head. It provides the upper end of what research considers an effective dose of creatine and doesn’t contain any unnecessary fillers.” This quality led to a 5 out of 5 formulation rating from both Bourgeois and myself.

While it doesn’t offer flavor variety, our testers appreciated the neutral taste of the unflavored option, giving it a perfect 5 out of 5 for taste (or lack thereof). They did notice a bit of sediment when mixing it alone, rating its solubility at 4.5 out of 5. However, there was no settling when blended with electrolytes, so we recommend combining it with other supplements. Bourgeois also highlighted that because it solely contains micronized creatine monohydrate, it’s easy to add to any supplement stack.

Sports Research offers 60 and 100-serving containers, with the latter saving you about $0.02 per serving. While this might seem negligible, it can add up over time, especially since a 100-serving container lasts a little over three months if taken consistently. Plus, more servings mean less frequent ordering.

Best Budget Creatine for Teens: Nutricost Creatine

Nutricost Creatine Monohydrate Micronized Powder offers exceptional value, with prices ranging from $0.16 to $0.35 per serving, making it a top choice for budget-conscious consumers. BarBend expert reviewer Chelsea Rae Bourgeois, R.D., praises the unflavored option, saying, “I love that the unflavored option of Nutricost Creatine Monohydrate Micronized Powder gives you 5 grams of creatine and no fluff. You get exactly what you pay for, and it’s third-party tested.” 

The value of Nutricost Creatine Monohydrate Micronized Powder is clear, especially for the unflavored variety. At this time of writing, it’s available at a 53 percent discount, costing $15.64 for a 100-serving container or just $0.16 per serving. A 200-serving container costs $38.39, or $0.19 per serving. Flavored varieties cost slightly more, with prices between $0.28 and $0.35 per serving, yet it remains one of the most budget-friendly options available.

Whether you choose unflavored or flavored, Nutricost Creatine Monohydrate Micronized Powder provides 5 grams of creatine per scoop. Bourgeois reassures, “Nutricost provides the research-backed dose to help increase strength, endurance, muscle mass, and energy.” (2)

However, the flavored options include additional ingredients, which deducted points from Nutricost’s overall score. Bourgeois explains, “Nutricost Creatine Monohydrate Micronized Powder scores a 4 out of 5 for its formulation since the flavored options contain sucralose and other additives, which may not work for everyone’s gut microbiome. However, I’d score the unflavored option a perfect 5.”

Our product tester, a NASM-certified nutrition coach, tried the unflavored variety and noted, “It tasted as expected, and I could easily add this to my drink of choice,” giving it a flavor rating of 4.5 out of 5. However, the solubility received a 3 out of 5 rating, with the note, “This creatine powder does settle quite a bit, although it’s comparable to other creatines I’ve tried in the past.”

Furthermore, Nutricost supplements are produced in a GMP-compliant, FDA-registered facility and undergo third-party testing for purity and safety. However, it’s unclear who conducts these tests and whether it’s screened for banned substances, a critical factor for competitive athletes.

Read our full Nutricost Creatine Monohydrate Review.

Best Creatine Gummies for Teens: Swoly Creatine Gummies

Among the best creatine gummies, Swoly stands out for several reasons. For starters, they’re gelatin-free, making them perfect for vegans and various diets. They also provide an effective dose of creatine with a subtle, enjoyable flavor. Plus, because teens perceive gummy bears as the unhealthiest snack, Swoly offers a healthier alternative. (9) 

Our product tester gave them a 4 out of 5 for flavor, noting, “If you’re comparing the flavor to other gummy candies out there, I’d say the Strawberry taste is somewhat mild. However, I don’t think it’s unpleasant and actually enjoyed taking these gummies as part of my pre-workout routine that’s normally riddled with other strong flavors via BCAAs and pre-workout.” They did mention a tougher texture compared to typical gummy bears, which might not be ideal for those with sensitive teeth, but reported no unwanted side effects.

The novelty of Swoly’s gummies was a highlight for our tester, who said, “I already use other powders throughout the day, so these gummies offer a nice break in my routine in an appealing, tasteful format.” BarBend expert reviewer Chelsea Rae Bourgeois, R.D., emphasizes the convenience of Swoly Creatine Gummies: “Talk about convenient! Swoly Creatine Gummies pack an optimal dose of creatine monohydrate into each serving, meaning you have one less gritty powder in your supplement stack.”

But it’s not just about enjoyment. Bourgeois noted, “Swoly really hit the nail on the head with the amount of creatine they pack into each serving of their creatine gummies. Research shows creatine supplements absorb best in doses of 3 to 5 grams, and each serving from Swoly provides 4 grams.”

However, you need to consume five gummies to get the full dose, which may be favorable for some but too much for others. Despite this, Bourgeois rated Swoly’s formulation a 4 out of 5, appreciating the amount of creatine monohydrate but deducting points for the use of artificial ingredients and small amounts of added sugar.

Best Tasting Creatine for Teens: Legion Recharge

If you’re looking for a tasty creatine powder that’s naturally sweetened and flavored, Legion Recharge earned 5 out of 5 ratings for its taste and solubility from our product tester, a certified personal trainer. They particularly enjoyed the Sour Candy flavor, noting, “I was pleased with the flavor notes that made every sip all the more enjoyable.” They also appreciated how easily it dissolved: “I mixed a single serving in my normal water bottle, gave it roughly four to five shakes, and the powder was gone.” 

Beyond its great taste, our expert reviewer Chelsea Rae Bourgeois, R.D., praised Legion Recharge’s evidence-based formulation noting, “I love that Legion Recharge is formulated with science-backed and highly effective ingredients and doses. Each scoop provides a whopping 5 grams of creatine monohydrate, 2.1 grams of L-carnitine L-tartrate, and 10 milligrams of corosolic acid to improve muscle recovery, build lean muscle mass, and enhance athletic performance.” (10)(11) 

Our tester felt these favorable effects within a few months, sharing, “I absolutely love the performance it brings to the table and feel more recovered than usual. While this could all be a mental trick I’m pulling on myself, I foresee using this powder heavily.”

While research on these ingredients is limited in teens, stressing the importance of guidance from a medical expert, 2,250 milligrams of L-carnitine L-tartrate daily is generally safe for adolescents. (12) Data on corosolic acid is even scarcer, but its inclusion is appreciated: “I like that Legion included corosolic acid—not many creatine supplements do. Recharge’s formulation scores a 4.25 out of 5 in my book,” with slight deductions for the natural sweetener stevia, even in the unflavored option, which may not be for everyone.

Despite the lack of evidence for teens, Legion bases its formulations on solid evidence, referencing over 40 peer-reviewed studies, and all products undergo third-party testing. Our expert review sums it up best: “It’s a major plus that this supplement is third-party tested and I love love love that Legion posts the lab results for customers to review. Transparency for the win!”

Read our full Legion Recharge Creatine Review.

Benefits of Creatine for Teens

Creatine benefits people of all ages, including teenagers, due to its role in the body. About 95 percent of creatine is stored in skeletal muscle, with the rest found in the brain and other tissues as phosphocreatine (or creatine phosphate). Phosphocreatine helps produce and replenish adenosine triphosphate (ATP), the primary energy source for our cells. (13) Higher creatine levels mean more ATP, leading to enhanced exercise performance and better brain health, among other benefits. (2)

While more research is needed on its effects on adolescents, here’s how creatine can benefit teens into adulthood:

May improve training adaptations and recovery: Creatine supplementation can significantly help improve recovery and adaptations from hard training by reducing inflammation and restoring muscle glycogen, especially when taken with carbohydrates before working out. These training adaptations allow them to handle high volumes of training better and recover faster, promoting more effective workouts and improved performance. (2) 

May increase performance, strength, and power: Creatine is highly recommended for strength and power athletes since it boosts ATP and energy, enhancing performance in high-intensity exercises by up to 20 percent. (2) While research on teens is mostly focused on swimming and soccer, creatine is shown to improve repeat sprinting and soccer dribbling performance. (13)

May reduce injury risk: Creatine can help prevent injuries, lessen their severity, and improve rehabilitation, making it especially beneficial for high-risk athletes. Athletes who take creatine during training and competition also experience fewer injuries compared to those who don’t. (2) 

May increase muscle mass: Creatine helps you build muscle by repairing and strengthening muscle fibers after you exercise. Taking creatine during your resistance training may also lead to more muscle mass compared to not using it. (2) 

May support brain and mental health: The use of creatine can boost brain creatine levels by up to 15 percent, potentially enhancing cognitive function. (14) It may also manage and reduce symptoms of adolescent depression. (15)

How Much Do Creatines for Teens Cost?

Our research shows that creatine for teens costs an average of $0.79 per serving for a one-time purchase, with prices ranging from $0.33 to $1.67. Factors like formulation, third-party testing, and certifications influence these variations.

What to Consider Before Buying Creatine for Teens

While creatine is considered safe for teens, it’s crucial to determine if it truly benefits them. The International Society of Sports Nutrition recommends creatine for young athletes who engage in serious, supervised training, follow a balanced, performance-enhancing diet, and adhere to appropriate dosages. (2) If you’ve weighed the pros and cons of creatine, ideally guided by a healthcare professional, and want to try it, consider these factors to ensure you find the best option:

Type and Dosage of Creatine

We recommend creatine monohydrate for teens and people of all ages because it’s the most researched and trusted form. Ensure the product offers optimal daily dose per serving, 3 to 5 grams (or roughly 0.1 grams per kilogram of body weight). (2) Also check the number of servings per container to minimize the need for frequent reorders. 

Additional Ingredients

When shopping for creatine supplements, you’ll notice that some products contain only creatine while others include additional ingredients. These extras range from beneficial additives, such as HMB to boost recovery, to less desirable ones, like unnecessary fillers and artificial sweeteners. (5) 

XWERKS Lift Micronized Creatine Monohydrate

Even seemingly beneficial components, like vitamin D, might not be necessary for you. Review the ingredients list to ensure the formulation meets your health goals and dietary needs.

Form of Creatine

Creatine supplements come in different forms, like powders and gummies, so pick the one that you’ll enjoy consistently for maximum benefit. Plain powders are super versatile and can be mixed with any drink, while flavored powders might have fewer options but still taste good and keep you hydrated. Gummies are a tasty and convenient choice — no liquids and mixing needed. (Just remember, hydration is still important!)

Third-Party Testing

When choosing creatine supplements, prioritize those that have been third-party tested to ensure the ingredients are pure and safe. While not all untested products are inherently “bad” — especially from reputable brands — independent certifications are crucial for athletes subject to drug testing.

Budget

When picking a creatine supplement, keep a budget in mind since you’ll need to use it consistently for the best results. While supplements with multiple ingredients can be costlier, plenty of high-quality, affordable pure creatine options are available. 

A BarBend tester trying the Legion Recharge supplement.

Compare prices from third-party sellers like Amazon, consider subscriptions for regular deliveries, and buy in bulk to save even more.

Creatine for Teens FAQs

References

Kreider, R. B., & Stout, J. R. (2021). Creatine in Health and Disease. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z 

Fazio, C., Elder, C. L., & Harris, M. M. (2022). Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. Journal of strength and conditioning research, 36(9), 2663–2670. https://doi.org/10.1519/JSC.0000000000003873

Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bioenhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953

Kim, D., & Kim, J. (2022). Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Physical activity and nutrition, 26(4), 41–45. https://doi.org/10.20463/pan.2022.0023

Wilson, J. M., Fitschen, P. J., Campbell, B., Wilson, G. J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D. S., Stout, J. R., Hoffman, J. R., Ziegenfuss, T. N., Lopez, H. L., Kreider, R. B., Smith-Ryan, A. E., & Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1), 6. https://doi.org/10.1186/1550-2783-10-6

Pérez-López, F. R., Pérez-Roncero, G., & López-Baena, M. T. (2010). Vitamin D and adolescent health. Adolescent health, medicine and therapeutics, 1, 1–8. https://doi.org/10.2147/AHMT.S7472

Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035

Bucher, T., Collins, C., Diem, S., & Siegrist, M. (2016). Adolescents’ perception of the healthiness of snacks. Food Quality and Preference, 50, 94–101. https://doi.org/10.1016/j.foodqual.2016.02.001

Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American journal of physiology. Endocrinology and metabolism, 282(2), E474–E482. https://doi.org/10.1152/ajpendo.00277.2001

Stohs, S. J., Miller, H., & Kaats, G. R. (2012). A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy research : PTR, 26(3), 317–324. https://doi.org/10.1002/ptr.3664

Bruzell, E., Granum, B., Hetland, R., Husøy, T., Rohloff, J., Wicklund, T., & Steffensen, I.-L. (2018). Risk Assessment of “Other Substances” – L-Carnitine and L-Carnitine-L-tartrate. European Journal of Nutrition & Food Safety, 8(4), 174–176. https://doi.org/10.9734/ejnfs/2018/42545

Jagim, A. R., & Kerksick, C. M. (2021). Creatine Supplementation in Children and Adolescents. Nutrients, 13(2), 664. https://doi.org/10.3390/nu13020664

Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921

Cullen, K. R., Padilla, L. E., Papke, V. N., & Klimes-Dougan, B. (2019). New Somatic Treatments for Child and Adolescent Depression. Current treatment options in psychiatry, 6(4), 380–400. https://doi.org/10.1007/s40501-019-00194-8

Metzger, G. A., Minneci, P. M., Gehred, A., Day, A., & Klingele, K. E. (2023). Creatine supplementation in the pediatric and adolescent athlete– A literature review. Journal of orthopaedics, 38, 73–78. https://doi.org/10.1016/j.jor.2023.03.010

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w

Elosegui, S., López-Seoane, J., Martínez-Ferrán, M., & Pareja-Galeano, H. (2022). Interaction Between Caffeine and Creatine When Used as Concurrent Ergogenic Supplements: A Systematic Review. International journal of sport nutrition and exercise metabolism, 32(4), 285–295. https://doi.org/10.1123/ijsnem.2021-0262

The post Best Creatine for Teens (2024): Power Up Your Workouts with Expert-Vetted Picks appeared first on BarBend.

Add 2023 CrossFit Games champion Laura Horvath to the list of athletes who have chosen to withdraw from this year’s competition in the aftermath of the tragic death of Lazar Đukić during Event 1 on Thursday.

The major storyline in the women’s division this year was Tia-Clair Toomey-Orr vs. Horvath, but following yesterday’s events, the situation has changed dramatically.

In a post shared on Instagram, Horvath, her brother Kristof Horvath, and Jamie and Elliot Simmonds wrote:

“We have decided that for us, continuing to compete in the 2024 Crossfit Games does not honour Lazar in the way we wish.”  

Worth noting: While every athlete has been affected by Đukić’s death, the European athletes have been the most vocal in their public statements.

Slovakia’s Karin Frey, who also withdrew, posted on Instagram on Friday morning: “I am very disappointed with the way the CrossFit Games organization behaved towards the athletes. Not only did they neglect safety, but they also disrespected one of us and continued with the competition.”

She continued: “I’m disappointed in the CrossFit community when they don’t stick together in these difficult times. I also trained hard because of this one weekend, but my pain from losing Lazar is stronger than my ego or power of money.”

Norway’s Jacqueline Dahlstrøm also wrote a vocal post, saying: “How. How could we allow for something like this to happen? Is the question that I keep asking myself. We all entered the water thinking and trusting that we were safe. That if something were to happen with any of us there would be help. We are still waiting for further confirmation on what actually happened, but for now I just can’t help but feel like this was not the case.”

The big picture: The decision to compete or not has, understandably, become a polarizing one amongst this year’s athletes. And as Dahlstrøm said, the decision isn’t an easy one. 

“Mentally and emotionally I am not fit to compete. However, do I best show my respect and honor Lazar and his family by stepping on that competition floor or do I show it by not stepping on the floor? I don’t know,” Dahlstrøm wrote on Instagram.

Similarly, Brent Fikowski, who has chosen to compete, provided some perspective about what the athletes are going through in his post on Instagram Friday, saying: “I’ll continue to compete this weekend at the CrossFit Games…His memory is hanging over all the athletes and we’re all dealing with this in different ways. I hope that how we all choose to deal with this won’t drive any of us apart.” 

Credit: @j_tega_ / Instagram

The post Laura Horvath Withdraws From the 2024 CrossFit Games appeared first on BarBend.

In the final moments of the Men’s 89-kilogram weightlifting event at the 2024 Paris Olympics, no one in the South Paris Arena was more anxious than Antonino Pizzolato.

Pizzolato, now a two-time Olympic medalist and former weightlifting world record holder, waited anxiously to find out if fate had flipped a coin in his favor. Pizzolato won a controversial bronze medal in the event, the first and only for Team Italy’s weightlifting roster at this summer’s Games.

[Catch Up: 2024 Olympics Weightlifting Results & Schedule]

Antonino Pizzolato Wins Controversial Bronze Medal

Why is Pizzolato’s achievement mired in controversy? To understand, you need to know a bit about the rules of Olympic lifting.

In weightlifting, athletes are judged on their cumulative strength in two barbell exercises: the snatch and the clean & jerk. Both require athletes to hoist the bar to arm’s length overhead in one swift motion.

Athletes are forbidden from “pressing out” the bar. Once it is above their heads, they must catch and hold it with their arms straight, and their arms must remain straight until the judges award the down signal.

Replay of Nino Pizzolato’s final attempt at 212kg C&J. Initially a no lift, overruled to good lift, giving him the bronze medal
byu/Realistic-Contract49 inweightlifting

[Related: Best Weightlifting Shoes for Beginners]

Like the rest of the 89’ers, Pizzolato had three chances to lift their heaviest in each discipline. Come the clean & jerks, and Pizzolato struck out twice with 212 kilograms (467.3 pounds).

To secure the controversial bronze, Pizzolato sent his bar soaring overhead on his final attempt; the judges initially invalidated his attempt because he had appeared to bend his left elbow. If the lift were taken, Pizzolato would not just miss out on the podium — he’d fail to post a Total and thus not be ranked in the Men’s 89s.

Pizzolato collapsed on stage in tears while his coaches pleaded with the jury to review the attempt. Minutes of deliberation passed, and then minutes more.

The announcer then informed the South Paris Arena that the jury had decided to grant Pizzolato the attempt despite what looked like a clear violation of the arm-bend rule. Fraught with emotion at sneaking into the medals at his second Olympics, Pizzolato celebrated loudly backstage.

The Community Reacts

While Pizzolato put on a valiant effort in a desperate moment, his controversial bronze medal-winning lift represents one of the most charitable judgments by a weightlifting jury in recent memory. Across social media, fans of weightlifting voiced their confusion:

“Pizzolato no lift; Marin Robu was robbed,” claimed commenters underneath the Instagram announcement post by the International Weightlifting Federation. Moldova’s Robu would have won the bronze medal if not for the call made for Pizzolato.

On Reddit, users voiced similar sentiments: “Another frustrating example of inconsistent judging,” said one user. “This is exactly why the press-out rule has to go,” another added.

Pizzolato did not consciously attempt to interfere with the event, nor did his coaches exploit any loophole by challenging the jury’s initial ruling. Weightlifting teams are permitted to play a single “challenge card” if they believe their athlete’s effort was ruled incorrectly.

Controversy aside, Pizzolato will depart Paris as a two-time Olympic bronze medalist (2020) and the sole Italian weightlifter to have reached the podium at this summer Games.

More Weightlifting at the 2024 Olympics

Karlos Nasar Wins Gold Medal for Bulgaria, Breaks World Records at 2024 Olympics

Tragedy Strikes Weightlifter Shi Zhiyong at 2024 Olympics

Hampton Morris Wins First Men’s Olympic Medal for USA in 40 Years

Featured Image: @ewfsport / Instagram

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2023 CrossFit Games champion Laura Horvath has made the difficult decision to withdraw from the 2024 CrossFit Games, joining several athletes who have chosen to step back from the competition following the tragic death of Lazar Đukić during Event 1 on Thursday.

Horvath, who was set to compete in what many anticipated to be a fierce showdown against six-time champion Tia-Clair Toomey-Orr, announced her withdrawal in a heartfelt Instagram post.

She was joined by her brother Kristof Horvath and fellow athletes Jamie and Elliot Simmonds in stating, “We have decided that for us, continuing to compete in the 2024 CrossFit Games does not honour Lazar in the way we wish.”

The Incident and Its Impact

Lazar Đukić’s unexpected death has sent shockwaves through the CrossFit community, particularly among European athletes who have been the most vocal in their grief and criticism of the event’s organizers.

Đukić tragically passed away during the first event of the competition, leading many athletes to question the safety measures in place.

Slovakia’s Karin Frey, another athlete who withdrew, expressed her frustration and disappointment with the event’s handling in a blunt social media post. “I am very disappointed with the way the CrossFit Games organization behaved towards the athletes.

Not only did they neglect safety, but they also disrespected one of us and continued with the competition,” she wrote. Frey’s words echo a growing sentiment among athletes who feel that the event’s continuation after the tragedy was a misstep.

Emotional Responses and Ethical Dilemmas

The decision to withdraw is not one that athletes like Horvath have taken lightly. For many, the tragedy has prompted deep reflection on how best to honor Đukić’s memory.

Jacqueline Dahlstrøm of Norway also withdrew and shared her own turmoil in an emotional Instagram post. “How. How could we allow for something like this to happen? Is the question that I keep asking myself,” she wrote, expressing her distress over the safety protocols that many believed would protect them.

Dahlstrøm’s uncertainty about how to proceed is a feeling shared by many competitors. “Mentally and emotionally I am not fit to compete. However, do I best show my respect and honor Lazar and his family by stepping on that competition floor or do I show it by not stepping on the floor? I don’t know,” she added, highlighting the difficult choices athletes face in the wake of such a loss.

A Divided Community

As the 2024 CrossFit Games continue, the community remains divided on how to respond to Đukić’s death. Brent Fikowski, who has chosen to continue competing, shared his thoughts on the complex emotions surrounding the event.

“I’ll continue to compete this weekend at the CrossFit Games…His memory is hanging over all the athletes and we’re all dealing with this in different ways,” Fikowski posted on Instagram, urging the community to respect the diverse ways in which athletes are coping with the tragedy.

Fikowski’s words underscore the fact that there is no single right way to honor a fallen colleague. For some, stepping back feels like the only respectful option, while others believe that continuing to compete is their way of paying tribute.

The Legacy of the 2024 Games

The 2024 CrossFit Games, now marked by sorrow and difficult decisions, will likely be remembered as one of the most emotionally challenging in the sport’s history.

The impact of Đukić’s death will be felt long after the final event, leaving a lasting imprint on athletes and fans alike. As the competition moves forward, the shadow of this tragedy continues to hang over the Games, serving as a somber reminder of the inherent risks of elite competition and the profound bonds within the CrossFit community.

If you’re trying to get the most out of each training session, it’s hard to beat a solid pre-workout. With so many options, though, it can be challenging to know what to look for. In addition to common ponderings like when to take pre-workout, whether or not stimulant-free blends are effective, and how long the best pre-workouts last, many people also seek out the most affordable pre-workouts.

That’s where we come in. We’ve personally tested dozens of options and carefully analyzed their ingredient quality and dosages, all to provide you with our definitive list of the best cheap pre-workouts that still pack a performance-enhancing punch.

The 6 Best Cheap Pre-Workouts of 2024

Best Cheap Pre-Workout Overall: Nutricost Pre-X

Best Tasting Cheap Pre-Workout: Jacked Factory Nitro Surge

Best Cheap Pre-Workout for Weight Loss: Transparent Labs LEAN

Best Cheap Pre-Workout for a Pump: Cellucor C4

Best Vegan Cheap Pre-Workout: Naked Nutrition Naked Energy

Best Cheap Pre-Workout With Creatine: Optimum Nutrition Gold Standard Pre-Workout

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Cheap Pre-Workouts

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best cheap pre-workouts, we’ve tested 74 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

Price per serving: Since we’re focusing on cheap pre-workouts in this article, we obviously put a lot of emphasis on the price per serving, looking for supplements on the lower end of the price spectrum without sacrificing quality.

Transparency: Here at BarBend, we like to know exactly what we’re putting into our bodies. While proprietary blends are still common in pre-workouts, we strongly prefer products that have the amounts of each ingredient clearly labeled on the package and are third-party tested.

Taste: It’s just common sense that a great-tasting pre-workout is more enjoyable to drink, which means you’ll be more consistent in taking it. We look for products that don’t taste overly artificial, bitter, or sweet. 

Solubility: A little bit of settling or residue isn’t a dealbreaker, but it’s nice to have a pre-workout that dissolves quickly and completely, saving you time on the way to your next workout.

Formulation: Here, we look for high-quality ingredients present in clinically effective amounts for optimal performance benefits. And, when possible, we prefer pre-workout formulas without artificial ingredients or unnecessary additives and fillers. 

Best Cheap Pre-Workout Overall: Nutricost Pre-X

We knew that we’d need a product with a great combination of affordability, efficacy, and taste when deciding on our pick for the best overall cheap pre-workout, and Nutricost Pre-X easily fits the bill. With its impressive blend of performance-boosting ingredients at only $0.75 a serving, Nutricost Pre-X is a solid pre-workout supplement.

Registered dietitian Chelsea Rae Bourgeois had many good things to say about the formula. “Nutricost Pre-X Workout Complex contains as much caffeine as around 3 cups of coffee as well as 200 milligrams of alpha-GPC. Research has linked alpha-GPC with improved motivation in healthy adults, so this formula really prioritizes the cognitive aspects of a solid workout,” she advised. (1)

Our expert tester, a USA Weightlifting Level-2 instructor, confirmed this in their own testing. “I commend the mental clarity and focus perks of this supplement — it was easy for me to lock in for a session and maintain a clear mind throughout my workouts,” they noted.

Bourgeois did note some weaknesses, however. “I like that Pre-X Workout Complex contains L-citrulline to support performance and recovery, but it may fall short of the ideal dose per serving… most studies point to a need for at least 6 to 8 g per serving.” (2) Overall, she rated the formulation a 3.75 out of 5.

Our expert tester liked the pump they got, but noted that they, “…did get a few tingles to go along with the improved blood flow.” Pre-workout side effects such as tingling and itching are most common with non-sustained release formulations containing more than 800 milligrams of beta-alanine, so this makes sense. (3) For reference, this product contains 2,000 milligrams.

This product also tastes great and dissolves pretty well. “I tried the Blue Raspberry flavor and really enjoyed it… I really feel this powder holds up in terms of taste,” raved our tester, rating the taste a 5 out of 5. It got a 4 out of 5 for solubility since there was a little residue in the shaker bottle, but swirling with an extra splash of water was enough to pick up the leftover powder.

Best Tasting Cheap Pre-Workout: Jacked Factory Nitro Surge

No longer do you have to settle for sickeningly sweet pre-workouts with off-putting aftertastes. Jacked Factory Nitrosurge comes in 13 deliciously fruity flavors, so you’re sure to find a few to love. The benefits aren’t limited to taste, though — with the same amount of caffeine as two cups of coffee, it’s also an effective way to boost energy and put in more effort during your workouts.

Our product tester here was Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, who raved about the taste. “Honestly, the Strawberry Margarita flavor is so good that I almost want to keep it for my pool-lounging afternoons. It’s just the right mix of sweet and tart,” she said, rating it a 5 out of 5 for flavor. 

It also earned a 5 out of 5 for solubility. Meier appreciated how easy it was to drink, saying that it, “…dissolved easily in a shaker bottle and I didn’t have any clumps or residue to deal with during consumption. I really like this solubility as it allowed me to quickly mix a shake, down a serving, and get out the door for a workout.”

This pre-workout is packed with research-backed ingredients like beta-alanine, L-citrulline, and L-theanine to reduce muscle fatigue, boost cognitive function, and improve blood flow. (3)(4)(5) 

However, Bourgois points out that some of the dosages are a bit low. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. Same with the citrulline, as it only provides 3g per scoop.” She gave the formulation a 3.75 out of 5 rating with points off for the low dosages.

Bourgeois and Meier both praised the moderate caffeine content, with Meier noting that she, “…was happy to find that one scoop still delivers ample amounts of caffeine without overloading me with other ingredients that can lead to itchiness, anxiety, and nausea. It may be too subtle for those more tolerant to pre-workouts, but for my needs, it hit every mark.”

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Cheap Pre-Workout for Weight Loss: Transparent Labs LEAN

Pre-workouts aren’t a magic bullet for losing weight — you’ll still need to eat in a calorie deficit and perform the best exercises for weight loss. However, the right pre-workout can support fat loss by helping you work out more efficiently. With clinically effective doses of citrulline malate, L-theanine, and caffeine from green coffee beans, Transparent Labs LEAN can help you crush your fat loss goals.

All things considered, Bourgeois rated the formulation a solid 4 out of 5. “Transparent Labs LEAN pre-workout is packed with research-backed ingredients that help you make the most of your workouts and optimize your muscle mass,” she said. “Not only has citrulline malate proved to be a nitric oxide enhancer, but 6 grams is a clinically proven dose. I’m also a fan of its vitamin and mineral profile. You’re getting a hefty dose of zinc, copper, selenium, and iodine with every scoop.”

That said, Bourgeois deducted a point for the beta-alanine dosage. “While I love that this pre-workout contains beta-alanine, it contains the lower end of what studies find to be the recommended dose in pre-workouts.”

Additionally, the chlorogenic acid present in some green coffee bean extracts may provide an extra edge when pursuing weight loss. (6) Keep in mind, though, that it isn’t clear whether Transparent Labs LEAN actually contains any of this compound.

Per our expert tester, a former Olympian, this pre-workout also tastes great. “I tested the Sour Grape option and found it to be more sour than grape. That said, it was still enjoyable before my training sessions. Plus, I liked how the stevia sweetening agent wasn’t too overpowering,” they said, rating the flavor a 4.5 out of 5.

“I did get some residue at the bottom of my bottle, though, so be prepared to throw a final splash of water in for a quick wash-out,” our tester advised. Other than this, it mixed up well and received a 4 out of 5 rating for solubility.

Lastly, our product tester appreciated the performance boost and lack of the dreaded post-training crash, rating their overall experience a 4 out of 5.

Read our full Transparent Labs LEAN Review.

Best Cheap Pre-Workout for a Pump: Cellucor C4

A great pump and the best pump pre-workouts reflect improved blood flow to working muscles, potentially resulting in a better workout and faster recovery — not to mention the fact that they just make you feel more powerful. Packed with ingredients proven to boost blood flow, improve oxygen delivery, and reduce muscle fatigue, Cellucor C4 is an affordable option for athletes chasing a better pump.

Its formulation is full of research-backed ingredients, but has a few limitations. “Cellucor C4 contains creatine, citrulline malate, and beta-alanine but only in small doses — less than what research says is ideal. It also contains one proprietary blend, which can be a turn-off for those who want to know exactly what and how much they’re taking,” said Bourgeois.

She gave the formulation a 3.75 out of 5, with, “…deductions for its low doses of evidence-based ingredients and artificial sweeteners,” as these sweeteners can cause digestive upset in some people.

Another limitation? It contains creatine nitrate, a form of creatine which hasn’t been proven to be as effective as creatine monohydrate, the current gold standard. (7) 

However, it does contain a sustained-release form of beta-alanine, which our expert tester, a certified personal trainer, felt was helpful in reducing tingling. They also raved about the energy boost and performance benefits, saying: “I felt very energized and focused with this supplement. The tingling was present, but subsided after just a few minutes. In total, I’d score the side effects and performance a 5 out of 5.”

And with only a bit more caffeine than you’d get in a cup of coffee, it’s great for people looking for a moderate-caffeine alternative to the strongest pre-workouts.

It also tastes great with no artificial aftertaste. Our tester loved the Icy Blue Razz flavor, rating it a 5 out of 5. “It’s very enjoyable and sweet, but not off-putting,” they said. 

The solubility was excellent as well, also earning a 5-star rating. Our tester noted that “the powder mixed easily in my shaker, although there were some instances where residue collected at the bottom of my cup,” which was easily fixed with an additional swirl of water.

Read our full Cellucor C4 Pre-Workout Review.

Best Vegan Cheap Pre-Workout: Naked Nutrition Naked Energy

All vegans know the struggle of finding an incredible product, only to see unnecessary animal products in the ingredients list. Thankfully, vegans can rest easy with Naked Nutrition Naked Energy, a vegan-friendly pre-workout boasting a streamlined formulation. 

Per Bourgeois, “I love that this pre-workout only contains 10 ingredients — all vegan-friendly and gluten-, GMO-, dairy-, and soy-free. It provides a hefty dose of vitamin C and a 200 mg dose of caffeine—not to mention a small dose of creatine to boost exercise performance all that much more.” And since it doesn’t contain any carbs or added sugars, she recommends it for people with strict macros.

Overall, she rated the formulation a 3.75 out of 5 due to the low dose of pre-workout L-arginine. It also has low doses of creatine and beta-alanine, which Bourgeois advised makes it more appropriate for endurance athletes than those focused on strength or power.

This doesn’t make the supplement ineffective, however. Our product tester, a certified personal trainer, still felt a boost. “I liked the nice little pick-me-up this pre-workout provided. For me, I’d equate it to drinking a large cup of coffee in the morning. Plus, there are no tingles, nausea, or anxiety that come with the increased energy,” they said, rating the benefits a 4 out of 5.

The unflavored option was bitter on its own, but this wasn’t a deal breaker. In fact, our tester still rated the flavor a 5 out of 5. “If you opt for this variety, I’d recommend mixing it with a sports drink or something similar to give your sips a bit of taste. That said, I do appreciate the flavor variety… and feel there’s a taste for every palate,” they said.

We also appreciated the excellent, 5 out of 5 solubility, with our tester noting that it becomes invisible when dissolved. “Typically, a pre-workout will change the pigment of your water, but not this powder,” they observed. 

Lastly, it was great to see that this pre-workout is tested by an independent lab for heavy metals, although Bourgeois would like to see testing on its potency as well.

Best Cheap Pre-Workout With Creatine: Optimum Nutrition Gold Standard Pre-Workout

For those who don’t want to have to choose between creatine versus pre-workout, Optimum Nutrition Gold Standard Pre-Workout offers the benefits of both. Packaged together, this pre-workout is a convenient way for anyone to add creatine to their supplementation routine.

The formulation is good, but could use a few tweaks. I liked the inclusion of researched-backed ingredients like creatine monohydrate, beta-alanine, and L-citrulline, but the doses are a little low to me. The 3.3 grams of creatine can help most people maintain muscle creatine saturation, but larger athletes will likely need more.

Additionally, the doses of L-citrulline and beta-alanine are both lower than the current research suggests is effective. (2)(3) This may be picky, but I also felt that the use of three artificial ingredients was a bit much, leading me to rate the formulation a 3.75 out of 5.

We were particularly impressed with the flavors, which had the potential to be overly sweet. Kate Meier, our product tester again here, rated it a 5 out of 5, saying: “I’ve had colleagues who have been using this pre-workout for years and they always rave about the flavors. In my experience with the Watermelon offering, I found it sweet but not too sweet.” 

It also dissolved easily in water, earning a 5 out of 5 for solubility. “This completely dissolved in its recommended 8 ounces of water with no issues regarding clumps, foam, or residue,” said Meier.

She was also a big fan of the boost it gave her during her workouts. “I had a few tingles up and down my arms, but overall I loved the boosted focus and energy supplied by this Optimum Nutrition offering. The pump is somewhat underwhelming…, but I’d still think of this as a reliable pre-workout option,” she said, rating her experience a 4 out of 5.

Her takeaway? “I’d recommend this pre-workout for anyone that wants a tasty beverage pre-training yet doesn’t want to deal with super pumps or excessive caffeine stimulation.”

[Related: Best Pre-workouts with Creatine]

Benefits of Cheap Pre-Workout

Pre-workout is no replacement for a high-quality training program, an optimized diet, or adequate sleep when it comes to seeing results in the gym. However, pre-workouts with research-backed ingredients can help give you an extra edge. Some of the benefits they can provide include: 

Increased energy and performance: Caffeine fights mental fatigue and improves focus by blocking a compound called adenosine, which promotes sleepiness, from acting on the central nervous system. By boosting energy levels, pre-workouts with small to moderate amounts of caffeine can help improve muscular endurance, strength, sprint times, and aerobic endurance. (8) 

Supports muscle gain: The best creatine helps generate more energy in the muscle during high-intensity anaerobic exercises like weight lifting. It shouldn’t take priority over finding a good protein powder, but pre-workouts with creatine can help you complete a few more reps and build muscle more efficiently over time, in addition to providing other impressive creatine benefits. 

Improved blood flow: Many pre-workouts contain ingredients like L-citrulline and nitrates, which the body uses to produce nitric oxide. Nitric oxide dilates blood vessels, improving blood flow and boosting the delivery of nutrients and oxygen to the muscles during exercise.

Less muscle fatigue: Pre-workouts with beta-alanine can help slow muscle fatigue, potentially extending the length of your workouts. (3) Beta-alanine does this aiding in the production of carnosine, an intracellular buffer preventing acid from building up as quickly in the muscle.

Boosted hydration: While drinking a glass of water is the simplest way to boost hydration before a workout, pre-workout powders properly mixed with water can do the same thing. They can be helpful for people who dislike the flavor of plain water.

Consistency: To get the most benefits from any type of supplement, it’s essential to take them consistently. Finding an affordable pre-workout from the get-go can help prevent gaps in supplementation when money is tight.

How Much Do Cheap Pre-Workouts Cost?

A good rule of thumb is that the most affordable pre-workouts will cost less than $1 per serving, with relatively affordable options closer to $1.50 per serving. The most expensive can cost upwards of $3 a serving or more, with prices varying based on the quality of ingredients, various certifications, branding, and the number of servings per container. Price can also vary based on the retailer, so it’s worth comparing prices on the brand’s website to other retailers like Amazon, GNC, or Walmart.

What to Consider Before Buying Cheap Pre-Workout

If you’ve spent much time researching pre-workouts, you’ve undoubtedly noticed the long (and often confusing) ingredient lists. Before hitting “Add to Cart”, consider the following factors: 

Clinical Effectiveness

Just because a pre-workout contains high-quality ingredients, it doesn’t necessarily mean that it includes enough of them to actually provide benefits. For example, 4 to 6 grams of beta-alanine is recommended to reduce muscle fatigue, and many studies point to an ideal dose of 6 to 8 grams of L-citrulline for boosting blood flow. 

Our tester drinking Transparent Labs LEAN.

Similarly, 3 to 5 grams of creatine a day is ideal for maintaining high muscle creatine stores to optimize muscle growth. Pay attention to the dosage of each ingredient, as many pre-workouts contain low amounts. 

Caffeine Content

Caffeine is an effective pre-workout ingredient, but it’s important not to overdo it. The FDA recommends limiting your caffeine intake to no more than 400 milligrams a day, as higher amounts are linked to jitters, worsened anxiety, elevated heart rate, headaches, and poor sleep. (9) Many pre-workouts contain 200 milligrams of caffeine or more, so be sure to watch your intake of caffeine from other sources like coffee, tea, soda, and energy drinks. And if caffeine isn’t your jam, we have you covered with our list of the best non-stim pre-workouts, too.

Third-Party Testing

Because the FDA doesn’t strictly regulate or approve dietary supplements, it’s possible that they could contain unsafe levels of heavy metals or other contaminants. Some intentionally include banned substances like steroids or anabolic hormones in order to make their products more effective. (10) This is why we place so much importance on third-party testing, which ensures that products are safe to consume.

Sweeteners

Depending on your health and fitness goals, you may prefer certain sweeteners over others. Non-caloric natural sweeteners, like stevia or monk fruit, and sugar alcohols help keep calories and carbohydrates low and promote better blood sugar control than sugar. 

Our tester mixing Nutricost Pre-X Pre-Workout

However, they may not be tolerated well by everyone. The same is true for artificial sweeteners, which are safe to consume in moderation, but which many people prefer to avoid. 

Proprietary Blends

Some pre-workouts are made with proprietary blends, which are specialized combinations of ingredients. Companies aren’t required to disclose the exact amounts of each ingredient present in a proprietary blend, meaning you can’t be sure how much of each ingredient you’re actually consuming. If this is important to you, check the nutrition facts label to see whether individual ingredient amounts are listed.

Cheap Pre-Workout FAQs

References

Tamura Y, Takata K, Matsubara K, Kataoka Y. Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study. Nutrients. 2021;13(6):2091. Published 2021 Jun 18. doi:10.3390/nu13062091. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr. 2016;13:6. Published 2016 Feb 19. doi:10.1186/s12970-016-0117-z. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4759860/

Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. Published 2015 Jul 15. doi:10.1186/s12970-015-0090-y. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

Jagim AR, Harty PS, Tinsley GM, et al. International society of sports nutrition position stand: energy drinks and energy shots. J Int Soc Sports Nutr. 2023;20(1):2171314. doi:10.1080/15502783.2023.2171314. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9987737/

Gonzalez AM, Townsend JR, Pinzone AG, Hoffman JR. Supplementation with Nitric Oxide Precursors for Strength Performance: A Review of the Current Literature. Nutrients. 2023;15(3):660. Published 2023 Jan 28. doi:10.3390/nu15030660. https://pubmed.ncbi.nlm.nih.gov/36771366/

Kanchanasurakit S, Saokaew S, Phisalprapa P, Duangjai A. Chlorogenic acid in green bean coffee on body weight: a systematic review and meta-analysis of randomized controlled trials. Syst Rev. 2023;12(1):163. Published 2023 Sep 14. doi:10.1186/s13643-023-02311-4. https://pubmed.ncbi.nlm.nih.gov/37710316/

Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873. https://pubmed.ncbi.nlm.nih.gov/36000773/ 

Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4. https://pubmed.ncbi.nlm.nih.gov/33388079/

United States Food & Drug Administration. Spilling the beans: how much caffeine is too much? FDA website. Accessed 8/3/24. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018;15(1):41. Published 2018 Aug 8. doi:10.1186/s12970-018-0247-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083567/ 

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On Friday, Aug. 9, 20-year-old weightlifter Karlos Nasar culminated one of the most impressive runs in the sport with his performance at the 2024 Olympics in Paris, France.

During the Men’s 89-kilogram event, Nasar shocked audiences in the South Paris Arena when he won the gold medal and set multiple new world records in the process. Widely regarded as the most talented rising men’s weightlifter in the world, Nasar did more than win gold at his first Olympics.

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Bulgaria, once considered the world’s most dominant weightlifting coalition, hasn’t had an Olympic Champion in the sport in 20 years. In many ways, Nasar’s performance may herald new era for a country with a storied, if complicated, history in weightlifting.

Karlos Nasar 2024 Olympics

When the qualification period began in 2022, Nasar was considered an outside shot. But over a series of impressive international performances while still a teenager — Nasar set six Senior weightlifting world records leading up to Paris — it became increasing clear that Nasar would run the room in Paris.

And run the room he did. Here’s a breakdown of his historic performance in the Men’s 89-kilogram event:

Snatch: 173, 177, 180

Clean & Jerk: 213, 224

Total: 404

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Nasar set new 89-kilogram Olympic records in the clean & jerk and Total, as well as world records in both as well.

Nasar appeared on stage for the first time to thunderous cheers, thanks to both his reputation as a gutsy, record-setting competitor and on-stage showmanship. He entered the arena in Paris as the defending European Champion and victor at the last-chance qualifying event, the IWF World Cup in April.

Weightlifting Gold for Bulgaria: Are They Back?

Nasar’s performance in Paris represents the best of Team Bulgaria’s weightlifters at this summer’s Games. Two other men competed for Bulgaria in weightlifting at this Olympics:

Ivan Dimov failed to rank in the Men’s 61-kilogram event on Aug. 7.

Bozhidar Andreev won the bronze medal in the Men’s 73-kilogram on Aug. 8.

[Check In: 2024 Olympics Complete Weightlifting Results]

Despite Nasar’s triumph, Bulgaria’s generational reputation in weightlifting remains stained. Various scandals have plagued their lifting industry stretching back decades, stemming predominantly from rampant abuse of anabolic steroids and other performance-enhancers.

Bulgarian weightlifters were banned outright from the Olympics in 2016. Three Bulgarian weightlifters are currently serving provisional suspensions or have been sanctioned by the International Testing Agency.

Nasar has not been personally implicated in any performance enhancing drug-related infractions.

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Featured Image: @thebulgarianlegends1 / Instagram

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The 2024 China DMS Pro Ningjin bodybuilding show is scheduled for Saturday, Aug. 10, 2024, in Ningjin, China. The show, promoted by Sara Lan, features the Classic Physique and Men’s Physique divisions. Fifteen competitors will compete across both divisions.

The winners of these two shows will qualify for the 2024 Olympia Weekend in Las Vegas, NV, which will be held on the weekend of Oct. 10-13, 2024. No athlete in this show is already qualified for the Olympia going into the event.

2024 China DMS Pro Ningjin Rosters

The lineups for both divisions are below, per the IFBB Pro League:

Classic Physique

Jing Han (China)

Gao Jian (China)

Andrei Kozhokar (Russia)

Runhua Wang (China)

Ziqiang Wang (China)

Lei Yingqi (China)

Nu Zhang (China)

Men’s Physique

Gantulga Altankhuyag (Mongolia)

Chung Sing Cheung (Hong Kong)

JunHo Lee (South Korea)

Rahul Paswan (India)

Shiyuan Pei (China)

Alan Tong (China)

Isaac Tse (Hong Kong)

Ren Yi Xie (China)

[Related: Wellness Bodybuilder Julia Rene Reveals How She Builds Quads]

[Related: The 4 Training Aspects Nick Walker Adheres To For Chest Gains]

Men’s Physique Athletes to Watch

Eight of the 15 men in the show will represent the Men’s Physique division. These three competitors will be likely to contend for the win.

JunHo Lee

JunHo Lee was the winner of the 2023 Korea AGP Pro show. He made his third straight Olympia appearance that same year but finished tied for 16th. If he wins this show, he will have qualified for the Olympia in his first four pro seasons.

Gantulga Altankhuyag

Gantulga Altankhuyag of Mongolia was third at the 2024 AGP Pro Men’s Physique Show behind champion Yoon Sung Lee. Altankhuyag will compete for the second time this season. He’s in his sophomore year as a pro. He aims to earn his first pro win and Olympia qualification.

Chung Sing Cheung

This is Chung Sing Cheung’s IFBB Pro League debut. He earned pro status by winning the overall Men’s Physique championship at the 2023 NPC Worldwide Global Classic Superbowl Hong Kong Pro Qualifier. 

Other Notes

Two other Men’s Physique shows are taking place on the weekend of Aug. 9-10, 2024. Those are at the Texas Pro in Irving, TX, and the Patriots USA XXX Pro in San Diego, CA. Those are also the 2024 Olympia Weekend qualifying events.

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Featured Image: @2junho_ifbbpro on Instagram

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In the world of haute cuisine, few dishes capture the imagination and the palate quite like Chef Marc Guilbert’s $35,000 chocolate pudding.

Created at the Lindeth Howe Country House Hotel in England’s picturesque Lake District, this dessert is not just a treat for the taste buds but a spectacle of luxury and craftsmanship.

The Creation of a Culinary Masterpiece

Chef Marc Guilbert, renowned for his innovative approach to desserts, aimed to create something truly unique and unparalleled. Drawing inspiration from the opulence of Fabergé eggs, a symbol of luxury and exclusivity, he set out to craft a dessert that would not only delight the senses but also set a world record.

The chocolate pudding is crafted from the finest ingredients sourced from around the world. The base is made of premium Belgian chocolate, known for its rich and smooth texture. This is combined with layers of champagne jelly, offering a refreshing contrast to the deep flavors of the chocolate. The pudding is further adorned with edible gold leaf, adding a dazzling visual appeal that befits its extravagant price tag.

A Dessert Fit for Royalty

What truly sets this dessert apart, however, is the attention to detail and the lavish finishing touches. The pudding is crowned with a two-carat diamond, making it as much a piece of fine jewelry as it is a culinary creation. This diamond is placed atop the pudding, surrounded by hand-crafted chocolate embellishments, ensuring that the dessert is as visually stunning as it is delicious.

For those fortunate enough to taste this creation, the experience is nothing short of extraordinary. The combination of rich chocolate, sparkling champagne, and the indulgence of gold and diamonds creates a sensory experience that few desserts can match.

Ordering the Ultimate Dessert

Given the intricate preparation and the rarity of the ingredients, this pudding must be ordered at least two weeks in advance. This lead time allows the chefs at Lindeth Howe to meticulously prepare each element, ensuring that the dessert lives up to its extraordinary reputation.

Though only one of these puddings has been sold, its creation has cemented Chef Guilbert’s place in the annals of culinary history. The $35,000 price tag might seem exorbitant, but for those who can afford it, this dessert offers a once-in-a-lifetime experience that combines art, luxury, and gastronomy in the most decadent way possible.

Conclusion

Chef Marc Guilbert’s $35,000 chocolate pudding is more than just a dessert—it is a statement of luxury, craftsmanship, and the heights to which culinary art can aspire. For food enthusiasts and connoisseurs, it represents the pinnacle of indulgence, offering a taste of the extraordinary that few will ever experience.

Whether you’re a lover of fine desserts or simply fascinated by the world’s most expensive culinary creations, this chocolate pudding is a testament to the creativity and skill of a master chef pushing the boundaries of what is possible in the kitchen.