Phone a friend. If you’re trying to build muscle — as much of it as you can — you might need to recruit a spotter, even for machine exercises. At least, according to renowned bodybuilding coach Joe Bennett. 

Bennett works with some of the best bodybuilders in the game, including former Women’s Physique Ms. Olympia Dana Linn Bailey and two-time Arnold Classic champion Terrence Ruffin. 

[Related: Best Pre-Workout Supplements for Bodybuilding]

Lucky for us, Bennett isn’t shy about sharing his wisdom. During a Jul. 30, 2024 leg workout with Women’s Figure pro Melissa Brodsky, Bennett took a beat to explain in detail why he thinks having a spotter on machine exercises can enhance muscle growth. Let’s take a look at what “the Hypertrophy Coach” has to say.

Why You Need a Spotter on Machine Exercises

So, here’s the thing. Gym machines are touted for their safety, specifically because you aren’t at risk of dropping a weight and damaging the equipment, gym floor, or hurting yourself. That’s all true.

But Bennett’s argument regarding spotters on machine exercises is rooted in biomechanics. “A lot of people talk about task failure, but what they don’t realize is that task failure is dependent on the loading pattern of the exercise,” he says. 

What Is Task Failure?: “Task failure” is another name for training to failure. Specifically, it describes maximal voluntary muscle contractions, or “hitting the wall” and being unable to move a weight any further by relying solely on muscle strength instead of momentum or assistance. 

[Related: Best Whey Protein Powders for Bulking Up]

More specifically, he explains that many gym machines contain a gadget called a cam which enables rotational motion; think of how the heel pad of a leg curl machine swings in an arc under your thigh. 

“The design of the machine,” Bennett explains regarding mechanisms like cams, “determines where you hit failure in your range of motion. When I spot someone [on machine exercises], I’m fixing the resistance profile.” 

Machines (and cables) are often lauded for their smooth and stable resistance, since the weight isn’t being directly acted on by gravity. However, that doesn’t mean a machine exercise like the seated leg curl is equally difficult from start to finish. 

By providing manual assistance to the hardest part of the range of motion, Bennett helps his bodybuilding clients push past their own limits, adding additional training volume and driving up mechanical tension. 

Is Bennett Supported by Science?

So, is Bennett blowing smoke? The short answer is no — and, in fairness, so is the long answer. Here’s what the science has to say: 

Studies indicate that mechanical tension is the primary driving force behind muscle hypertrophy. (1) The more tension you can create, the better your muscles respond.

Muscles are not uniformly strong at all lengths. (2) Think of your lats during pull-ups, which are easy at the bottom and incredibly difficult at the top.

Research tells us that applying tension to a muscle in the lengthened position seems to create more growth than any other range of motion. (3) 

Machine exercises have been shown to be just as effective at building muscle as free weights. (4) They’re also easier to spot. 

Credit: mapo_japan / Shutterstock

[Related: Best Multivitamins for Women]

Putting it all together, a good spotter can help you build more muscle by providing a bit of “oomph” to help you push through the hard part of a machine exercise’s range of motion. 

Bennett makes an example of the seated leg curl, which is most challenging at the beginning and gets easier as your hamstrings contract and shorten. Like giving a child a push on a swing set, having a spotter “get you going” on the leg curl enables you to lift more weight through the most valuable portions of the range of motion.

Your Next Move

Unlike powerlifting spotting which focuses mainly on the safety of the lifter, spotting in bodybuilding is a delicate skill. 

If you’re going to incorporate manual assistance on machine exercises, make sure you instruct your spotter to provide only a small amount of assistance through the sticking point of the exercise. The spotter should not be doing most of the work. 

More Bodybuilding Content

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Will Big Ramy Compete at the 2024 Mr. Olympia Contest?

Hany Rambod’s Hamstring & Glute Training Tweaks for Chris Bumstead

References

Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.

Stasinaki, A.-N.; Zaras, N.; Methenitis, S.; Tsitkanou, S.; Krase, A.; Kavvoura, A.; Terzis, G. Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length. J. Funct. Morphol. Kinesiol. 2018, 3, 28.

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260.

Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023 Aug 15;15(1):103. doi: 10.1186/s13102-023-00713-4. PMID: 37582807; PMCID: PMC10426227.

Featured Image: @melbro_ifbbpro / Instagram

The post Why You Need a Spotter on Machine Exercises for Max Muscle Growth: Bodybuilding Coach Explains appeared first on BarBend.

“How do you build muscle after 40?” is the question I posed to Dr. Eric Helms.

After listening to him discuss the implications of aging on his bodybuilding career in a Dec. 2023 episode of the Iron Culture podcast, I felt a chill creep up my spine and was compelled to reach out. I’m in my early 30s — is my muscle-building journey coming to an end? 

Dr. Helms, who is 41 and has been lifting “to maximize strength and size” for just over two decades, didn’t give me a one-sentence answer. In fairness, I didn’t just ask him how to keep the gain train rolling.

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If you’re approaching or have since passed the big 4-0 and like to hit the gym, you’re probably wondering about your muscle-building prospects, too. Here’s what Dr. Helms has to say about building muscle after 40. 

Building Muscle After 40 With Dr. Eric Helms

When I tapped Dr. Helms with what I thought were simple questions — “How do I keep building muscle through and beyond my 40th birthday?” “Will I have to change my workout routine?” “What stocks should I invest in?” — I expected brief but razor-sharp answers. 

As it turns out, I had bitten off more than I could chew in the best way. Dr. Helms was generous with his time and helped me understand the impact of time on his bodybuilding career, citing plenty of science to back up his claims. 

[Related: Best Multivitamins for Men]

Below you’ll find a transcript of my conversation with Dr. Helms, with science-backed training tips and a sample muscle-building workout split from the doctor himself. If you’re strapped for time, some questions come with an abbreviated “TL;DR” at the end. 

BarBend: Tell us a bit about your competitive history as a bodybuilder. What competitions have you attended and how did you fare?

Eric Helms: “My first natural bodybuilding season was in 2007, but I’d competed in unsanctioned powerlifting meets prior to that. Before committing fully to natural bodybuilding in 2023, I’d competed in 18 powerlifting meets, five weightlifting meets, and two strongman shows as well as the Highland Games.” 

“I’ve always enjoyed the ‘tactical challenge’ of balancing both strength and physique-related goals, but I’ve had to accept that as much as I love strength training, I’m more gifted as a physique athlete.”

“Across the 18 bodybuilding contests I’ve done, I’ve competed in 22 different classes. Most recently, I placed seventh in my pro debut at the 2023 World Natural Bodybuilding Federation (WNBF) in the Open Middleweight division — my career highlight so far.”

BB: As a bodybuilding athlete over 40, what are the major changes you’ve noticed in how your body responds to the demands of strength training as you age?

EH: “Honestly, I haven’t noticed many changes that I can attribute strictly to aging. But certain things do change after 20 years of training hard. When I was younger, I could afford to be reactive to injuries like tendinitis or muscle strains. Nowadays, if I’m not proactive, these issues take longer to resolve.”

Helms cites blood flow restriction (BFR) training as a particularly valuable asset to his workout routine, as it allows him to perform “productive” training without having to work with heavy weights at all times. 

“I also have to be more attentive to my sleep, hydration, and recovery. On the upside, I’ve accumulated such a high tolerance for work that I can train at high volumes and in close proximity to failure with heavy loads. That comes from 20 years of progressive overload.”

BB: Are folks over 40 disadvantaged in their capacity to build muscle or lose fat? If so, by how much? 

EH: “Father Time is undefeated. Age-related muscle loss and function, known as sarcopenia, is unavoidable. That said, declines in physical capability resulting from a sedentary lifestyle is not the same as sarcopenia.”

“These short-term studies are encouraging, and they have real-world examples backing them up as well. My colleague on the 3D Muscle Journey team, Jeff Alberts, placed in the top five at WNBF Worlds in 2023 at age 52. His competitive resume is getting more impressive as he ages, not less.” 

“At the pro level, there’s Mr. Olympia winner Dexter ‘The Blade’ Jackson, who won the Olympia in 2008 after starting his bodybuilding career in 1992 in his 20s. Jackson also placed second at the Arnold Classic in 2020 when he was 50.” 

“These athletes may be far from the top of the bell curve statistically speaking, but they — as well as a growing body of scientific research — indicate that many lifters can improve or at least maintain their athletic peaks as they approach 50.” 

BB: What are some of the adjustments you’ve had to make to your bodybuilding training to continue making progress after 40?

EH: “I’ve had to become more monogamous with my lifting — not trying to balance multiple strength sports alongside bodybuilding allows me to recover orthopedically, mentally, and systemically and keep making progress. Unfortunately, I’m not a low-volume responder, so I’ve had to pick my battles.” 

In the video below, 3D Muscle Journey coaches Helms & Alberts discuss different approaches to training volume as they relate to an athlete’s career in bodybuilding.

“To keep building muscle, I need to train closer to failure, with higher volumes, and dedicate more time to specific hypertrophy techniques that address weak points, such as utilizing movements which emphasize tension at longer muscle lengths. This wasn’t possible when I was also doing powerlifting, Olympic lifting, or strongman.” 

“However, I believe 95% of lifters can make optimal progress toward their strength and physique goals simultaneously. It only becomes a bottleneck at the later stages of a career; moreso if you respond to high-volume training or aren’t built well for the strength sports.”

BB: It’s commonly advised for neophyte bodybuilders to “take the plunge” and compete early in their careers. Do you recommend that for newcomers who are over 40? 

EH: “Age is no reason to not compete. Make sure you get a coach, do your homework, and have a strong ‘why.’ Competing is challenging, but if you do it right, it can be a positive and transformative experience.” 

“Don’t think you can’t improve from your starting point, regardless of the age at which you begin your journey.” 

BB: What dietary or supplement choices are particularly valuable for the over-40 bodybuilder?

EH: “I think supplements are a minor factor. Having a well-constructed diet is critical, which can account for most of your supplementation needs. It’s important to only consume evidence-based supplements that are third-party tested; up to 30% of dietary supplements can be contaminated or contain ingredients not listed on the label.”

“Other than creatine, whey protein — if you need help hitting your daily protein target — and caffeine for morning workouts, I do not recommend any supplements.” 

Dr. Helms’ Muscle-Building Workout Plan To Make Gains After 40

Dr. Helms was kind enough to provide me with an overview of his personal bodybuilding routine to help me understand the adjustments he’s made over the years. Bear in mind that this is only a glimpse at an informed, tenured physique athlete with specific needs — copying this workout split for yourself won’t necessarily yield the same results. 

If you’re interested in following Helms along on his muscle-building journey throughout 2024 and beyond, you can find his YouTube workout vlogs below as well: 

[Related: The Ultimate Guide to Building Your Own Bodybuilding Workout Plan]

Monday: Chest, Back, Shoulders

Incline Smith Machine Bench Press

Single-Arm Lat Pulldown

Close-Grip Bench Press

Seated Cable Row

Decline Cable Flye

90-Degree Shoulder Flexion Single-Arm Lat Pulldown

Behind-the-Back Cable Lateral Raise

Tuesday: Legs, Arms

Hack Squat

Seated Leg Curl

Leg Extension

Back Extension

Calf Raise

Shoulder-Extension Cable Curl

Overhead Triceps Extension

Thursday: Upper Body

Lat Pulldown

Machine Chest Press

Single-Arm Cable Row

Incline Dumbbell Bench Press

Rear Delt Row

Dumbbell Skull Crusher

Hammer Curl

Lateral Raise

Friday: Lower Body

Romanian Deadlift

Leg Press

Seated Leg Curl

Leg Extension

Hip Abduction

Calf Raise

Saturday: Upper Body

Machine Shoulder Press

Rear Delt Row

Weighted Dip

Preacher Curl

French Press

Concentration Curl

Straight-Arm Pulldown

Cable Lateral Raise

FAQs

References

Fernandes, J.F.T.; Lamb, K.L.; Twist, C. Internal Loads, but Not External Loads and Fatigue, Are Similar in Young and Middle-Aged Resistance-Trained Males during High Volume Squatting Exercise †. J. Funct. Morphol. Kinesiol. 2018, 3, 45

Gordon, J. A., 3rd, Hoffman, J. R., Arroyo, E., Varanoske, A. N., Coker, N. A., Gepner, Y., Wells, A. J., Stout, J. R., & Fukuda, D. H. (2017). Comparisons in the Recovery Response From Resistance Exercise Between Young and Middle-Aged Men. Journal of strength and conditioning research, 31(12), 3454–3462.

Romero-Parra, N., Maestre-Cascales, C., Marín-Jiménez, N., Rael, B., Alfaro-Magallanes, V. M., Cupeiro, R., & Peinado, A. B. (2021). Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports health, 13(6), 613–621.

Latella, C., van den Hoek, D., Wolf, M., Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2024). Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approach. Sports medicine (Auckland, N.Z.), 54(3), 753–774.

Featured Image: Jules43 / Shutterstock

The post How To Build Muscle After 40 + Tips From PhD Bodybuilder Dr. Eric Helms appeared first on BarBend.

When it comes to building leg muscle, few people know what they’re talking about better than Erin Stern.

The two-time Ms. Figure Olympia splits her time between coaching clients and competing on the biggest stages in bodybuilding. Here are Stern’s two favorite exercises for the hammies — we guarantee you aren’t doing either of them already.

The 2 Best Hamstring Exercises: Erin Stern

First, a brief anatomy overview from Stern herself. “The hamstrings are a biarticular muscle,” Stern said on Jul. 31, 2024 on social media. “They cross two joints and are responsible for both hip extension and knee flexion.”

She’s correct. Your hamstrings are a unique muscle on the back of your legs in that they perform two opposing functions; bending your knee and straightening your hip.

A 2017 study noted high muscle activation in the hamstrings during sprinting and strengthening exercises, even though the mechanics weren’t the same. (1)

[Related: Best Pre-Workouts for Women for Building Muscle]

So, since the hamstrings have two primary functions, it follows that the best hamstring workout incorporates exercises that train each of those roles separately. That’s why Stern recommends the Nordic hamstring curl and banded Romanian deadlift.

1. Nordic Hamstring Curl

“You can do this move with a partner or by wedging your feet under something heavy,” Stern said. She prefers using a lat pulldown station plus a bar attachment or dowel to provide stability.

Nordic curls are both a great muscle-building move and knee health exercise. In fact, one study highlighted their value in preventing and rehabilitating injuries such as ACL tears. (2) Here’s how to do it:

Get into a kneeling position and secure the backs of your heels under something heavy and stable, such as a squat rack. You can also have a partner hold your feet down.

Squeeze your glutes to extend your hips.

Brace your core and slowly lower yourself down and forward toward the floor without bending at the waist.

As you approach the floor, be prepared to break your fall with your hands, or you can stabilize yourself by holding onto a dowel or similar item to control your descent.

[Related: Best Whey Isolate Powders for Building Muscle]

2. Banded Romanian Deadlift

Stern prefers the banded Romanian deadlift (RDL) to train the hamstrings in hip extension. This RDL variation adds a bit of elastic tension to the hip hinge, which Stern says can help you really squeeze your glutes and hammies at the top of each rep.

Fix a resistance band around two stable structures, such as the pillars of a power rack around waist height.

Step forward into the band to pull it slightly taut and pick up a barbell from the floor in front of you.

Lean forward slightly to maintain your balance while bracing your core and holding your arms low and relaxed.

Tip over into a hip hinge, allowing the band to pull your hips backward as the bar glides down your thighs.

When the bar reaches around knee height, reverse the motion and push your hips into the band to stand back up.

[Related: Best Multivitamins for Women]

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How 5X Classic Physique Champ Chris Bumstead Maintains “Olympia-Life Balance”

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The Top Ingredients You Need in Your Post-Workout Recovery Shakes

References

van den Tillaar R, Solheim JAB, Bencke J. COMPARISON OF HAMSTRING MUSCLE ACTIVATION DURING HIGH-SPEED RUNNING AND VARIOUS HAMSTRING STRENGTHENING EXERCISES. Int J Sports Phys Ther. 2017 Oct;12(5):718-727. PMID: 29181249; PMCID: PMC5685404.

Cuthbert M, Ripley N, McMahon JJ, Evans M, Haff GG, Comfort P. The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses. Sports Med. 2020 Jan;50(1):83-99. doi: 10.1007/s40279-019-01178-7. Erratum in: Sports Med. 2020 Jan;50(1):101-102. doi: 10.1007/s40279-019-01208-4. PMID: 31502142; PMCID: PMC6942028.

Featured Image: @2x_ms_olympia / Instagram

The post Figure Olympia Champ Erin Stern Says These Are the 2 Best Exercises for Hamstrings appeared first on BarBend.

Greens powders are one of the latest trends in the big, confusing world of supplements. The best greens powders promise to serve up a hefty dose of essential vitamins, minerals, antioxidants, and sometimes even probiotics and digestive enzymes. Whether greens powders actually work is still up for debate according to the latest research, though most experts agree that it generally can’t hurt to include more greens in your diet — even in powdered form. 

Two popular greens powders include Vibrant Health Green Vibrance and AG1 Athletic Greens, the latter of which is arguably the best-known fruit and vegetable supplement available, thanks to the brand’s strong influencer partnerships. Our Green Vibrance vs. Athletic Greens guide will help you make sense of the labels on these popular supplements and decide which to buy based on your needs and preferences.

What Is Green Vibrance?

Vibrant Health Green Vibrance is a greens powder that includes more than 50 potently nutritious ingredients, including essential vitamins and minerals, powdered whole foods, probiotics, digestive enzymes, and adaptogens. 

It claims to “assist your body in operating at its optimal efficiency, potentially offering enhanced energy and a boost to your immune response” and is available as both a powder and in capsule form.”

A container and scoop of Green Vibrance

While being chock-full of potentially beneficial ingredients, Green Vibrance is free from gluten, dairy, soy, GMOs, and animal ingredients. We particularly love that there are no proprietary blends in Green Vibrance shrouding the dose of each ingredient. 

[Read More: Best Fruit and Vegetable Supplements]

What Is Athletic Greens?

Athletic Greens AG1 is a purported “more-in-one” (as opposed to “all-in-one”) supplement containing dozens of ingredients in a single powder. According to Athletic Greens, the powder replaces all of these supplements: 

Multivitamin

Multimineral

Stress adaptogens

Prebiotics

Probiotics

Antioxidants

Superfoods

Functional mushrooms

Digestive enzymes

Its “not included” list is just as comprehensive: There are no artificial flavors, artificial sweeteners (it uses stevia), colors, preservatives, or GMOs. Additionally, AG1 is heavily tested by independent labs for impurities including heavy metals, pathogens, mold, yeasts, and substances banned in sport.

Our tester with AG1 in the BarBend gym.

Read our full Athletic Greens AG1 Review.

Green Vibrance Vs. Athletic Greens At a Glance

Here, I’ll break down the supplements facts labels on Green Vibrance and Athletic Greens powders, as well as the price per serving and taste-testing results from our product testers.

[Related: Best Multivitamin Supplements]

Green Vibrance Vs. Athletic Greens: The Nitty Gritty

On the surface, these green powder supplements may seem wildly similar. If you take a closer look at the labels, that’s not the case at all. There are several noticeable differences between the two powders, some of which — like price per serving and standout ingredients — may make or break your buying decision. 

Pricing

A 30-serving tub of Green Vibrance is almost exactly half the cost of a 30-serving pouch of Athletic Greens AG1. This factor alone may seal the buying decision for most supplement seekers, because a $100 monthly purchase for a single supplement is not realistic for most people. 

Looking into an opened bag of AG1.

The cost of Athletic Greens AG1 does decrease slightly to $79 per month if you sign up for a monthly automatic subscription. Without a subscription, AG1 costs a shocking $3.30 per serving; with a subscription, it costs $2.63 per serving. 

Registered dietitian Chelsea Rae Bourgeois, M.S., RDN, LD, says, “The cost is the biggest turn-off for me with this product. AG1 Athletic Greens may help boost your intake of important nutrients, but it definitely comes at a cost — and the cost ain’t cheap!” 

A one-time purchase of a 30-serving tub of Green Vibrance, on the other hand, costs about $50. That comes out to $1.65 per serving. If you sign up for a subscription, the cost reduces to $43.40 for a 30-serving tub, making the cost per serving about $1.45. You can garner even more savings by choosing to buy a larger tub: The 60-serving tub costs $74.90 with a subscription or $1.25 per serving. 

Our tester scooping some Green Vibrance.

Athletic Greens doesn’t offer a bulk size for savings. 

The Winner: Green Vibrance

Third-Party Testing

Part of the high cost of Athletic Greens AG1 could be due to the fact that the product is heavily tested. Each production batch of AG1 undergoes testing for nearly 1,000 impurities, including heavy metals, pesticides, and herbicides. It’s unclear if this portion of testing is performed by independent labs or in-house. AG1 is independently tested for nearly 300 substances that are banned in sports, and is certified with the NSF Certified for Sport mark. 

Athletic Greens has also conducted clinical research on its products, including in-vitro studies, clinical trials, and observational studies to understand both the molecular and big-picture effects of the supplement. 

While one would hope that all researchers uphold scientific ethics, it’s important to note that these studies were funded by Athletic Greens and some of the researchers were or are employed by AG1; the funders also took part in the design and/or execution of one or more studies. None of this necessarily means the research is flawed, but it’s always wise to take nutritional claims with a grain of salt. (1)(2)(3)(4)

Unfortunately, AG1 does not seem to be tested for potency. This would be an excellent addition to the value of the product, because the AG1 formula consists entirely of proprietary blends — meaning we have no way of knowing how much of each ingredient is present in the powder. Thus, we can’t make a calculated analysis about the potency or efficacy of the supplement by comparing it to clinically validated doses of each ingredient. 

Our tester dumps a scoop of AG1 greens powder.

Green Vibrance does not appear to have third-party testing certifications at the time of writing. That said, this supplement offers transparency in a different way. Instead of using proprietary blends, which shroud the true quantity of included ingredients, Green Vibrance discloses the exact amount of each and every ingredient on the label, allowing consumers to compare the doses to clinically validated doses if they wish. 

Bourgeois, a registered dietitian, agrees: “Most greens powders hide their claims in proprietary blends, but not Green Vibrance. I’m still waiting on conclusive evidence that greens powders are as beneficial as they claim to be, but in the meantime, I appreciate the transparency that Green Vibrance offers in their product…Green Vibrance offers some decent transparency in their ingredients list. No proprietary blends in this greens powder.”

Still, because it’s not tested for impurities (or the certifications of analysis are not publicly available), we can’t know for sure whether there are any metals, pesticides, herbicides, or other impurities in the product. 

The Winner: Athletic Greens

Standout Ingredients

Both of these greens powders contain more than 50 ingredients purported to support overall health and wellness, including the immune system, energy levels, focus and cognitive function, gut health and digestive health, sleep, and more. (5)(6)(7)(8)(9)

Across the two green drinks, the ingredients lists have a lot of overlap: Leafy green powders, barley grass, chlorella, spirulina, wheatgrass, beetroot, green tea extract, various other phytonutrients, antioxidants, probiotics, and more are present in both blends. Both are high in essential vitamins and minerals like vitamin A, vitamin C, magnesium, and calcium, too. 

Back of a bag of AG1.

AG1 contains significantly more adaptogens, such as astragalus and ashwagandha, than Green Vibrance, whereas Green Vibrance contains significantly more probiotics and digestive enzymes.

But there’s one big difference all shoppers should be aware of: All Green Vibrance ingredients are listed with their exact quantity, while all AG1 ingredients are listed as parts of proprietary blends, making it impossible to know how much of each item is in the powder. 

Bourgeois says this is a major downfall of AG1. “Unfortunately, you don’t really even know what you’re spending your money on,” she explains. “On a budget, I’d be more inclined to add more nutrient-dense whole foods to my diet to obtain the same effects.”

“AG1 Athletic Greens gets a 3 out of 5 for its formulation, with major deductions for its proprietary blends and cost,” Bourgeois continues. “For many, the cost doesn’t match the purported benefits.” 

Green Vibrance Supplement Facts

She gives the same 3 out of 5 ranking to Green Vibrance, noting that “this formula offers more transparency on its supplement facts label than many competing brands. Through that transparency, we can see that it contains many impressive ingredients, contributing to some stacked nutrition facts.”

Green Vibrance Supplement Facts continued

Indeed, our team of fitness and nutrition professionals loves the fact that Green Vibrance ingredients, many of which are organic ingredients, are disclosed in the exact quantities on the label. 

The Winner: Green Vibrance 

Nutrition Per Scoop

Unlike the best meal replacements, greens supplements do not intend to replace a full meal’s worth of nutrition, so keep that in mind when weighing the nutrition per scoop. While they do contain carbs and potentially some protein and fat depending on the ingredients, these supplements are best served alongside a meal or with a snack. 

“Green Vibrance boasts an extensive supplement facts label, especially compared to other greens powders on the market,” Bourgeois explains. “However, I still encourage you to do your research on the nutrients provided in the product and see how much you’re getting in your regular day-to-day diet.”

Our tester getting a scoop of AG1.

This advice holds whether you ultimately choose AG1 or Green Vibrance. Either way, you’ll want to know the stats behind the scoop. Per scoop, calories and macronutrients are almost identical between the two powders. 

Green Vibrance contains: 

40 calories

8 g carbs (3 g fiber, 2 g sugar)

0 g fat

2 g protein

AG1 contains: 

50 calories

6 g carbs (2 g fiber, <1 g sugar)

2 g protein

Fats are not disclosed on the label

Both powders also provide hefty doses — nearly or more than 100% of the daily recommended value — of most vitamins and minerals. Additionally, both supplements are non-GMO, dairy-free, and gluten-free. Both could be considered keto-friendly, as they contain 8 and 6 grams of carbohydrates, respectively. Finally, both formulas are vegan-friendly, too. 

The Winner: It’s a tie.

[Related: High-Fiber Foods to Support Digestion]

Sweeteners Used

AG1 uses stevia, along with natural flavors (flavoring agents that come from plant or animal sources), to make the powder more palatable. Green Vibrance uses something called Rhovanil Natural Delica flavoring, a rice-based flavoring agent that has a slight vanilla taste. 

Our tester dumping a scoop of Green Vibrance.

According to our product testers, neither AG1 nor Green Vibrance is the best-tasting greens powder, as both taste quite grassy. The fact that no artificial sweeteners are used in either powder is likely a major bonus for most health-conscious individuals, though. 

“Green Vibrance has a very, very strong grassy flavor because there aren’t any added sugars that will cut the intense green taste,” one of our product testers says. “But, I know that’ll be a pro for a lot of people because they may not want added sugars or artificial sweeteners.”

AG1 is sweetened with stevia, which isn’t technically an artificial sweetener. Rather, it’s an “alternative sweetener” that comes from the stevia leaf. Still, some people pick up on a strong aftertaste from stevia, and for others, this sweetener can cause digestive upset. 

The winner: Green Vibrance

Available Flavors

Both products are available in just one flavor: whatever flavor arises from the ingredients blend. As such, both have a rather grassy taste, with hints (and we do mean hints) of sweetness and fruitiness. 

“It doesn’t bother me that there aren’t flavor options for Athletic Greens because the grassiness is pretty mild,” one of our product testers says. “But I will say, I detect notes of pineapple and vanilla.”

The Winner: It’s a tie.

Taste

While neither powder is what we’d call delicious, they don’t taste terrible for what they are. In our testing, Green Vibrance doesn’t score too highly for taste with all our testers. “I wish it tasted a lot better than it did,” one tester says. “I give it an unfortunate 2 out of 5 because it just tastes grassy.”

Our tester drinking AG1.

“To me, having a greens powder taste…well, green, isn’t bad,” another tester argues. “If you’re turning to greens powder but you’re trying to reduce that earthy taste, you’ll have to mix this with strong flavors like mango or coconut. That helped cut the taste and give it an enjoyable flavor. It gets a 3 out of 5 from me.”

One of our other product testers, BarBend editorial team member and certified personal trainer Alex Polish, agrees and has their own advice for enjoying Green Vibrance. “I tend to prefer a greens powder that tastes nice and grassy as opposed to hyper sweet. That said, Green Vibrance is quite an intense green taste. My advice if that’s not your thing is to add more water than recommended — I mixed it with 12 to 16 ounces — or add it to a sweet smoothie. Although it’s super strong-tasting on its own, I was pleasantly surprised that it didn’t impact the taste of my cherry-banana protein shake.”

Still, most of our testers found the flavor of Athletic Greens to be much more palatable. “Because the grassiness is so mild, I gave this one a 4.5 out of 5 for taste,” one member of our testing team says. 

“It tastes like ‘health,’ but that doesn’t mean it’s bad ,” says another. “I actually really enjoyed it.”

The Winner: Athletic Greens

Solubility

Solubility is an important factor for greens powders — no one wants to force down chunks of powdered veggies. 

Some of our testers found that Green Vibrance mixes well overall, giving 4 out of 5 points for solubility. “In a shaker cup, this mixed pretty well. It was alright when I stirred it with a spoon, but I would definitely recommend a shaker.”

Polish agrees, reporting that they didn’t get a lot of noticeable clumps with a shaker cup, and there was no disruption in texture when they blended it into a shake. “I’d give this a 4 out of 5 for solubility,” they say, “especially if you add just a few extra ounces of water.”

For other testers, Green Vibrance didn’t mix as well, according to our product testers. “Spoons or hand mixers are not the way to go here,” one tester says. “A shaker cup, for sure, but if you don’t like any texture in your mouthfeel, I’d probably look elsewhere. I’d give it a 2 out of 5 for solubility.”

Our tester mixing a shake of Athletic Greens AG1

Athletic Greens scores a more consistent 4 out of 5 from our testers, with one reporting that, “It mixes up just like you’d hope it would. It’ll settle if you let it sit for a while, but generally, I drink mine in one sitting so it’s not an issue.” Another tester, who also gives Athletic Greens a 4 out of 5 for solubility, recommends a shaker bottle. “Be prepared for just a little grit, but you won’t get any clumps with a shaker bottle, and it goes down nice and easy.”

The Winner: Athletic Greens 

Effects

The manufacturers of both greens powders make claims that their supplement can help with immune support, gut health, mental clarity, and more. It’s really tough to gauge the accuracy of such claims in real life, even with hands-on testing. It can take weeks or months to notice the effects of a supplement, and that’s only if you’re ultra-consistent with taking it and controlling for other factors.

That said, our product testers were happy with both powders, despite not noticing any immediate effects. Much of the supplement game is mental, aka making you feel confident that you’re reaching your nutrient goals each day. 

“There’s a lot of mystery surrounding the hype of greens powders,” explains Bourgeois, one of BarBend’s expert reviewers and an RD. “You might be surprised to find that a greens powder only adds more to an already met need. A dietitian can help you decide if a greens powder is necessary.”

Whether you’ve had the chance to consult an RD or not, just knowing that you’re adding more micronutrients to your day may give you a similar boost that it gave our testers. “It’s good to know that I’m getting all my micronutrients, even when I’ve got a busy week where I’m ordering out a lot,” says one of our testers about Green Vibrance. “There wasn’t anything really noticeable, which makes sense for a greens powder.”

Polish agrees that the benefits of greens powders seem to be largely psychological as far as they can detect — and they’re OK with that. “Am I missing anything in my diet? Probably. So, a greens powder feels like luxurious self-care and kind of dietary insurance. But I think my favorite effect of having Green Vibrance is that Vibrant Health is a Black-owned company, which is something I always value highly with my purchases.”

Another tester who tried Athletic Greens comments, “Nothing felt overly negative and nothing felt overly positive. That’s standard for this kind of supplement, but it did give me a lot of comfort to know that I’m getting more micronutrients than I otherwise might!”

“There’s no real downside here because it’s packed with all the right stuff—except the price,” says a third tester about AG1. “But if you can afford it, it’s a 5 out of 5 from me.”

The Winner: It’s a tie.

FAQs: Green Vibrance Vs. Athletic Greens

References

Sapp PA, Townsend JR, Kirby TO, Govaert M, Duysburgh C, Verstrepen L, Marzorati M, Marshall TM, Esposito R. AG1®, a Novel Synbiotic, Maintains Gut Barrier Function following Inflammatory Challenge in a Caco-2/THP1-Blue Co-Culture Model. Microorganisms. 2024; 12(7):1263. https://doi.org/10.3390/microorganisms12071263 

Trevor O. Kirby, Philip A. Sapp, Jeremy R. Townsend, Marlies Govaert, Cindy Duysburgh, Massimo Marzorati, Tess M. Marshall, Ralph Esposito. Changes in the fecal polar metabolome due to AG1 supplementation in the SHIME® model: A proof of principle study. Journal of Functional Foods, Volume 119, 2024, 106319, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2024.106319. 

Kirby TO, Townsend JR, Sapp PA, Govaert M, Duysburgh C, Marshall TM, Marzorati M, Esposito R. The Novel Synbiotic, AG1®, Increases Short-Chained Fatty Acid Production in the Simulator of Human Intestinal Microbial Ecosystem (SHIME) Model®. Nutraceuticals. 2023; 3(4):489-498. https://doi.org/10.3390/nutraceuticals3040035 

Townsend JR, Kirby TO, Sapp PA, Gonzalez AM, Marshall TM, Esposito R. Nutrient synergy: definition, evidence, and future directions. Front Nutr. 2023;10:1279925. Published 2023 Oct 12. https://doi:10.3389/fnut.2023.1279925. 

Ianiro G, Pecere S, Giorgio V, Gasbarrini A, Cammarota G. Digestive Enzyme Supplementation in Gastrointestinal Diseases. Curr Drug Metab. 2016;17(2):187-193. https://doi:10.2174/138920021702160114150137. 

Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19. https://doi:10.3390/ph3010188. 

Wu Q, Liu L, Miron A, Klímová B, Wan D, Kuča K. The antioxidant, immunomodulatory, and anti-inflammatory activities of Spirulina: an overview. Arch Toxicol. 2016;90(8):1817-1840. https://doi:10.1007/s00204-016-1744-5. 

Zurbau A, Au-Yeung F, Blanco Mejia S, et al. Relation of Different Fruit and Vegetable Sources With Incident Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2020;9(19):e017728. https://doi:10.1161/JAHA.120.017728. 

Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci. 2021;22(2):634. Published 2021 Jan 10. https://doi:10.3390/ijms22020634. 

The post Green Vibrance Vs. Athletic Greens — How Do These Greens Powders Stack Up? appeared first on BarBend.

Price Per Serving: $1.16

Jacked Factory Nitro Surge is an action-packed pre-workout with eight active ingredients, including creatine HCl, a type of creatine that’s thought to be more soluble and bioavailable than some others. Advocates say this means you can get by with lower doses of creatine HCl and get the same benefits, though clinical research indicates that there’s not enough evidence to make that call. (2)(3)(4)

Chelsea Rae Bourgeois, M.S., RDN, LD. explains: “Jacked Factory Nitro Surge contains many potent compounds, but in low doses. 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 3 grams per scoop.”  

Bourgeois rates Nitro Surge with 3.75 out of 5 points for its formulation, with high marks for the ingredients used but deductions for the low dosages.

Kate Meier, certified personal trainer and BarBend editorial team member, tested Nitro Surge and lovea the Strawberry Margarita flavor, calling it “wildly delicious” and scoring it with 5 out of 5 points. Unfortunately, it looks like that flavor isn’t always available. 

Nitro Surge earns a 5 out of 5 score for solubility, too. Another expert product tester says it mixed well with gentle shaking after 10 seconds, fizzed, and settled after 20 seconds. 

This pre-workout doesn’t just score well in the taste and texture department: Meier took a one-scoop serving before a morning resistance training workout and praised the substantial 180-milligram dose of caffeine, which gave her plenty of energy without the jitters or itchiness common with high-stim pre-workouts. 

“Because ingredients like beta-alanine are halved [in one scoop], it’s really good for a beginner who isn’t ready to get the mad-hype feeling you get with other pre-workouts,” she says. “I like that you still get the energy, but without all the other side effects.”

Read our full Jacked Factory Nitro Surge Review.

Best Pre-Workout With Creatine for a Pump: Gainful Pre-Workout

Gainful Pre-Workout is an excellent choice for bodybuilders and weightlifting enthusiasts alike. It contains eight active ingredients, including the three branched-chain amino acids (BCAAs), which play a significant role in muscle protein synthesis. (5)

Registered dietitian Chelsea Rae Bourgeois notes: “I like that Gainful offers a choice between moderate and high-intensity pre-workout, with the latter containing a bit more leucine, creatine, and caffeine. I also like that there aren’t any artificial ingredients or an outrageous amount of sugar in their formula.” Like many of the best creatine supplements, the high-intensity version contains a full 5 grams of creatine for a clinically-backed dose.

“The 4 grams of citrulline malate and 1.5 grams of beta-alanine per serving are on the low end of what research highlights as an effective dose,” Bourgeois continues. She ultimately rates the formula with 3 out of 5 points, saying that “a few of their primary ingredients leave you wanting just a bit more to get closer to clinically-backed doses.”

Certified personal trainer and BarBend editorial team member Alex Polish tried out the Watermelon flavor of the non-caffeinated moderate-intensity version (with 3 grams of creatine). “It didn’t really taste like watermelon,” they say about the taste. “I’d give it a 4 out of 5 for flavor because it’s got a bit of that stevia aftertaste. But it wasn’t overly sweet.”

They also didn’t have any complaints about the solubility of Gainful, noting that “It mixed really nicely in a shaker bottle. It had a very slight texture, but wasn’t gritty. It gets a 4.5 out of 5 for solubility.”

But the biggest standouts to our tester were the formula and effects. “I don’t love the relatively low levels of beta-alanine, but I’m not complaining about the lack of pre-workout tingles.” They also liked that they could choose the caffeine-free version. “I often get in my workouts after we put our toddler to bed. I want the focus and energy, but not to stay up all night from caffeine. That makes this great. Plus, there isn’t a drop-off mid-workout like there can be with more intense pre-workouts.”

Best Budget Pre-Workout With Creatine: Nutricost Pre-C

With 3 grams of creatine monohydrate (considered a clinically effective dose) and 220 milligrams of caffeine per serving, Nutricost Pre-C With Creatine packs a punch — for an impressively low price. Ringing up at less than 90 cents per serving, this third-party tested pre-workout packs a punch. 

Registered dietitian Chelsea Rae Bourgeois approves of the 3 grams of creatine monohydrate, but notes that, “Unfortunately, some ingredients, such as the L-citrulline and beta-alanine, fall below what studies suggest are most effective.” For example, beta-alanine helps delay muscle fatigue, but the demonstrated effective dose is 4 to 6 grams. (6)(7) 

On the other hand, there may be too much of some ingredients in Nutricost Pre-C With Creatine (note: there is another version of Nutricost Pre-C that lacks creatine, so that’s something to look out for when you’re shopping). Bourgeois explains: “I like that this pre-workout includes vitamins B6 and B12. However, it contains more than the average body can process at once. Some ingredients, especially when consumed in excess, may interact with certain medications.” She advises users taking regular medications to check in with a medical professional before taking this supp.

The inclusion of DMAE bitartrate also gives me pause. While it’s purported to support cognitive function, there’s very little research on this compound altogether, and it’s been associated with adverse effects like eye and skin irritation and respiratory distress. (8) Overall, the formulation earns 3 out of 5 points from me as a certified sports nutrition coach and from Bourgeois as an RD.

[Read More: Nutricost Creatine Monohydrate Review]

Strongest Pre-Workout With Creatine: Gorilla Mind Gorilla Mode

Gorilla Mode Gorilla Mind is one of our top recommendations for athletes and gymgoers looking for a high-quality pre-workout that packs a serious energy boost. At 400 milligrams of caffeine in the full serving (two scoops), Gorilla Mind puts you right at the FDA’s recommended maximum daily intake for caffeine. (9) If you also drink coffee and/or energy drinks, be mindful of that. 

In addition to the hefty dose of caffeine, this formula also contains L-citrulline, a nitric oxide booster; 5 grams of creatine monohydrate (the most creatine of all featured products in this guide); L-tyrosine, a nootropic; betaine, an endurance-enhancing compound; and several other potent ingredients. 

Best yet, the active ingredients are present in clinically validated doses, which isn’t something you always get with pre-workouts. For its strong formulation, I score Gorilla Mode with 4.25 out of 5 points, docking some points for the very high caffeine content — which might be too much for a lot of users.

Our expert product tester says they noticed solid effects after taking this pre-workout, including “more focus and a great pump.” Additionally, our tester explains: “There wasn’t a crash after the workout, which was great. No tingles for this one, which is good news if you don’t like them but bad news if you’re a fan (like me).” While our tester didn’t experience a huge energy boost, it’s possible they are just very tolerant to caffeine. 

This pre-workout doesn’t earn high remarks for taste. Our tester scores it with just 1 out of 5 points, saying, “I tried Fruit Punch, and it was super sweet. I could taste the artificial sweetener for sure.” However, things were better on the texture front: Our testers awards Gorilla Mode a 4-out-of-5-point score for solubility, noting that it blends well in 16 to 20 ounces of water — any less, and it has trouble dissolving completely. 

[Read More: Does Creatine Make You Gain Weight?]

Best Pre-Workout With Creatine for Muscle Gain: 4Gauge Pre-Workout

Formulated without any artificial sweeteners or flavors, 4Gauge Pre-Workout is a choice supplement for wellness-oriented individuals. It’s also an excellent option for those looking to build muscle, thanks to its combination of performance-enhancing and vasodilating ingredients. 

In addition to creatine monohydrate, the blend includes a form of L-citrulline, a form of carnitine, red beetroot extract, helping to dilate blood vessels (resulting in a pump) and support endurance. Additionally, coconut water powder can help with hydration and the modest dose of caffeine supports energy without the jitters. (10)(11)(12)

As a certified sports nutrition coach, I have to point out that the majority of ingredients in this formula are present in doses below the clinically validated amount. Creatine, for example, is present in a 1-gram dose, which is quite a bit lower than the 3- to 5-gram dose proven to elicit benefits. (13)

stered dietitian Chelsea Rae Bourgeois points out that not everyone will tolerate all the ingredients well. “Not everyone tolerates stevia without digestive issues. If that sounds familiar, you may not be a fan of 4Gauge since it’s sweetened with it.” But, like me, she likes the relatively low dose of caffeine because it’s “likely effective without adverse effects.”

4Gauge Pre-Workout earns high marks all around from our testers. One gives it a 4 out of 5 points for taste, saying, “It wasn’t too sweet and almost had a bit of sourness to it. If you don’t like sweet drinks, I imagine it’ll be a good thing.” Another tester was surprised by the tangy taste, but enjoyed it. 

All three of our testers ranked the solubility a solid 5 out of 5. “A shaker cup with a blender ball will do the truck easily, but so will stirring,” one of our testers says. 

Our testers also rate this a 5 out of 5 for the effects. One tester remarks, “It was a noticeable boost in energy, but it wasn’t too much and didn’t cause any shakes or discomfort. I was able to push through my workouts a lot better than usual.”

[Related: Best Pre-Workout for Muscle Gain]

Best Natural Pre-Workout With Creatine: Naked Nutrition Naked Energy

Naked Nutrition keeps its supplement formulas pretty straightforward and simple, which registered dietitian Chelsea Rae Bourgeois appreciates. “I love that this pre-workout only contains 10 ingredients, all vegan-friendly and gluten-, GMO-, dairy-, and soy-free,” she says. “It provides a hefty dose of vitamin C and a 200-milligram dose of caffeine, not to mention a small dose of creatine to boost exercise performance all that much more.” 

If caffeine gives you too much of a jolt, you can enjoy this in the non-caffeinated version, which we think is one of the best non-stim pre-workouts. 

Plus, this blend contains no carbohydrates, added sugar, or artificial ingredients, which is a bonus for individuals who track macros. It’s also independently lab-tested for impurities. Bourgeois scores the formula with a 3.75 out of 5 points the doses of arginine, beta-alanine, and creatine are fairly low. 

Naked Pre-Workout earns 5 out of 5 points in the solubility category. In fact, our product tester says, “It was kind of wild how well it mixed.” Our tester also likes the citrus flavor, noting that it’s not too sweet and doesn’t have a weird aftertaste. The unflavored version, though, is quite bitter in plain water, they noted. 

“There were no tingles for me, which makes sense because it doesn’t have a ton of beta-alanine,” our tester says after trying the pre-workout. “But that’s a good thing; I got a great energy boost, kind of equivalent to a lot of coffee. I’d score it a 4 out of 5 for effect.”

Benefits of Pre-Workout With Creatine

Pre-workout can help you maintain the desired intensity of your workouts for the entire duration, thanks to ingredients that improve physical and mental performance. A pre-workout with creatine has the added benefit of containing one of the most-studied sports supplements in the world, with a long list of proven benefits. 

Our tester drinking Jacked Factory Nitro Surge while balancing the container on their forehead.

Produces a pump: Several common pre-workout ingredients boost nitric oxide synthesis. This, in turn, widens the blood vessels and increases circulation, leading to a better pump. Creatine pulls more water into muscle cells, which can also contribute to a pumped-up physique. (14)(15)

Helps with high-intensity workouts: Creatine helps you perform high-intensity exercise for longer. When there is more creatine in your muscles, your body can more efficiently produce adenosine triphosphate (ATP), which powers muscle contraction. (16)

Extends time to fatigue: One of the main creatine benefits is that it’s known to increase physical work capacity and can help you eke out more reps even when fatigued. (17) (18) 

May assist with weight loss: Pre-workout with creatine isn’t a weight-loss supplement — on the contrary, creatine could make you gain weight in the form of muscle mass — but it may help you burn more calories during exercise since it can increase stamina and performance. Burning more calories during each session will increase your calorie deficit without reducing food intake. 

Can increase strength and power: If you want to build muscle, you gotta lift heavy. Creatine can help with that. Studies show that creatine increases maximal muscle strength, reduces muscle fatigue, increases power, and enhances muscle growth. (19) (20)(21)(22)

How Much Does Pre-Workout With Creatine Cost?

Pre-workout with creatine can cost less than $1 per serving to more than $3 per serving, depending on the ingredients, dosages, quality, and third-party testing. You can expect to pay anywhere from $20 to $60 for a month’s supply.

Side label on a tub of Naked Pre-Workout

What to Consider Before Buying Pre-Workout With Creatine

Not sure if pre-workout powder with creatine is the right choice for you? There are pros and cons of creatine and pre-workout, but overall, both dietary supplements are considered to improve training sessions. To find the best one for you, consider these factors in your search.

Caffeine Content

Depending on when you take your pre-workout, you may want more or less caffeine. Most pre-workouts contain 100 to 400 milligrams per serving, with 400 being the maximum daily recommended intake by the Food and Drug Administration (FDA). (9) You can always halve the scoop to reduce caffeine — but don’t forget you’ll also only be getting half of the other ingredients. 

Creatine Content

Creatine has been shown to be effective when dosed at 3 to 5 grams per day, according to research published in the Journal of Exercise, Nutrition, and Biochemistry. (13) If you aren’t taking a separate, dedicated creatine supplement, look for a pre-workout that has at least 3 grams of creatine per serving. 

Our tester dumping a scoop of Jacked Factory Nitro Surge.

If you take a separate creatine powder, you don’t need as much in your pre-workout. In fact, if you already take 5 grams per day or eat plenty of foods high in creatine, you can opt for a pre-workout without creatine. Learn how to choose the best pre-workout for you in our ultimate guide to pre-workouts.

Other Ingredients and Dosages

Though a pre-workout may contain nearly a dozen ingredients proven to be effective for athletic performance in some way, those ingredients may not be present in amounts that produce a real result. In clinical trials, specific doses of compounds are tested and validated. 

For example, beta-alanine is considered to be effective in doses of 4 to 6 grams per day. (7) Taking less than that isn’t likely to produce your desired results. It’s always a good idea to look for the clinically validated doses and compare them to what’s on the label. Worth noting: You don’t have to get all of your supplements from one powder. If your pre-workout contains, say, 2 grams of beta-alanine, you could use a dedicated beta-alanine powder at a different time of day to make up the difference. 

Third-Party Testing

Did you know that only an estimated 11% of supplement facts labels are 100% accurate? According to 2023 research in the Journal of the American Medical Association, that’s the sad fact. (23) Because the FDA doesn’t regulate supplement manufacturing in the same way they do food and drug manufacturing, things are quite laissez-faire in the supplement industry. 

Mixing a serving of 4Gauge Pre-Workout

That’s why it’s important to look for brands that put their products through independent lab testing: It certifies that what’s on the label is in the product and that the product is free from potentially harmful substances. This isn’t to say that a non-tested supplement isn’t safe — our team has tested and continues to use many — but look out for indications of brand transparency that make you feel safe and comfortable taking the product. 

Best Pre-Workout With Creatine FAQs

References

Trexler ET, Smith-Ryan AE. Creatine and Caffeine: Considerations for Concurrent Supplementation. Int J Sport Nutr Exerc Metab. 2015;25(6):607-623. https://journals.humankinetics.com/view/journals/ijsnem/25/6/article-p607.xml 

Gufford, B. T., Sriraghavan, K., Miller, N. J., Miller, D. W., Gu, X., Vennerstrom, J. L., & Robinson, D. H. (2010). Physicochemical Characterization of Creatine N-Methylguanidinium Salts. Journal of Dietary Supplements, 7(3), 240–252. https://www.tandfonline.com/doi/full/10.3109/19390211.2010.491507 

Alraddadi EA, Lillico R, Vennerstrom JL, Lakowski TM, Miller DW. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth. Pharmaceutics. 2018;10(1):31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874844/ 

Fazio, Carly1; Elder, Craig L.2; Harris, Margaret M.1. 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):p 2663-2670, September 2022. https://journals.lww.com/nsca-jscr/Fulltext/2022/09000/Efficacy_of_Alternative_Forms_of_Creatine.42.aspx

Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00390/full 

Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023;15(4):1039. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/

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.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

National Center for Biotechnology Information. PubChem Compound Summary for CID 7902, Deanol. https://pubchem.ncbi.nlm.nih.gov/compound/Deanol. 

U.S. Food & Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? September 2023. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much 

Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/ 

U.S. Department of Health & Human Services; Office of Dietary Supplements. Carnitine: Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/ 

Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-6420. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8565237/

Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem. 2016;20(4):1-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/

Kiani AK, Bonetti G, Medori MC, et al. Dietary supplements for improving nitric-oxide synthesis. J Prev Med Hyg. 2022;63(2 Suppl 3):E239-E245. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710401/

Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

Sahlin K. Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Med. 2014;44 Suppl 2(Suppl 2):S167-S173. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213384/

Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. https://pubmed.ncbi.nlm.nih.gov/35334797/

Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353308/

Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ 

Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.

Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. https://pubmed.ncbi.nlm.nih.gov/11828245/

Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/ 

Cohen PA, Avula B, Katragunta K, Travis JC, Khan I. Presence and Quantity of Botanical Ingredients With Purported Performance-Enhancing Properties in Sports Supplements. JAMA Netw Open. 2023;6(7):e2323879. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807343 

The post The 6 Best Pre-Workouts With Creatine, According to an RD and Nutrition Coach appeared first on BarBend.

Pre-workout and creatine are extensively studied sports nutrition supplements, and both can have a significantly positive effect on athletic performance. The best pre-workout supplements contain energy-boosters like caffeine, vasodilators like beta-alanine, and nootropics like taurine. Creatine supplements, on the contrary, are simple and contain just creatine monohydrate and perhaps some flavoring agents. 

If you’re trying to maximize your time in the gym, you may have considered taking creatine and pre-workout simultaneously. You’re in luck: Not only has research largely debunked the myth that caffeine and creatine interact negatively, but there are a number of supplements available containing both (plus a bunch of other helpful ingredients). (1) Our team of certified nutrition coaches and personal trainers has experience testing over 100 pre-workouts with our supplement testing methodology, and have found the best pre-workouts with creatine. 

The 6 Best Pre-Workouts With Creatine of 2024

Best Overall Pre-Workout With Creatine: Jacked Factory NitroSurge Build

Best Pre-Workout With Creatine for a Pump: Gainful Pre-Workout

Best Budget Pre-Workout With Creatine: Nutricost Pre-C

Strongest Pre-Workout With Creatine: Gorilla Mind Gorilla Mode

Best Pre-Workout With Creatine for Muscle Gain: 4Gauge Pre-Workout

Best Natural Pre-Workout With Creatine: Naked Nutrition Naked Energy

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 Pre-Workout With Creatine

At BarBend, we’re committed to recommending only the best products while staying true to the idea that everyone has different dietary needs and preferences. Our team consists of certified personal trainers, certified nutrition coaches, registered dietitians, and certified strength and conditioning specialists who are also seasoned journalists. For this guide, our team collectively tested dozens of pre-workouts and rated them against a set of criteria to find the best. 

Taste and texture: No matter how objectively good a supplement’s formula is, it only works if you use it. Though subjective, we weigh taste and texture heavily in our ratings because it will make or break the supplement experience. 

Caffeine content: Too little caffeine, and the product may not increase energy levels. Too much, and you may be at risk for uncomfortable symptoms. Caffeine tolerance varies among individuals, but there’s certainly a sweet spot in pre-workouts. 

Creatine content: Contrary to caffeine, there’s an objective dose of creatine deemed effective. We analyze each formula for creatine content to determine if it’s worth your money. 

Complete formulation: In addition to creatine and caffeine, for this particular category of supplement, we look for additional ingredients with benefits for blood flow, workout intensity, hydration, endurance, and cognitive function.

Pricing: Some supplements are very much worth their price tag; others, not so much. Our team compared ingredients to the clinically studied effective doses to determine if a supplement is a steal, a good value, or not worth buying.  

[Related: Pros and Cons of Creatine]

Best Overall Pre-Workout With Creatine: Jacked Factory NitroSurge Build

Jacked Factory Nitro Surge is an action-packed pre-workout with eight active ingredients, including creatine HCl, a type of creatine that’s thought to be more soluble and bioavailable than some others. Advocates say this means you can get by with lower doses of creatine HCl and get the same benefits, though clinical research indicates that there’s not enough evidence to make that call. (2)(3)(4)

Chelsea Rae Bourgeois, M.S., RDN, LD. explains: “Jacked Factory Nitro Surge contains many potent compounds, but in low doses. 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 3 grams per scoop.”  

Bourgeois rates Nitro Surge with 3.75 out of 5 points for its formulation, with high marks for the ingredients used but deductions for the low dosages.

Kate Meier, certified personal trainer and BarBend editorial team member, tested Nitro Surge and lovea the Strawberry Margarita flavor, calling it “wildly delicious” and scoring it with 5 out of 5 points. Unfortunately, it looks like that flavor isn’t always available. 

Nitro Surge earns a 5 out of 5 score for solubility, too. Another expert product tester says it mixed well with gentle shaking after 10 seconds, fizzed, and settled after 20 seconds. 

This pre-workout doesn’t just score well in the taste and texture department: Meier took a one-scoop serving before a morning resistance training workout and praised the substantial 180-milligram dose of caffeine, which gave her plenty of energy without the jitters or itchiness common with high-stim pre-workouts. 

“Because ingredients like beta-alanine are halved [in one scoop], it’s really good for a beginner who isn’t ready to get the mad-hype feeling you get with other pre-workouts,” she says. “I like that you still get the energy, but without all the other side effects.”

Read our full Jacked Factory Nitro Surge Review.

Best Pre-Workout With Creatine for a Pump: Gainful Pre-Workout

Gainful Pre-Workout is an excellent choice for bodybuilders and weightlifting enthusiasts alike. It contains eight active ingredients, including the three branched-chain amino acids (BCAAs), which play a significant role in muscle protein synthesis. (5)

Registered dietitian Chelsea Rae Bourgeois notes: “I like that Gainful offers a choice between moderate and high-intensity pre-workout, with the latter containing a bit more leucine, creatine, and caffeine. I also like that there aren’t any artificial ingredients or an outrageous amount of sugar in their formula.” Like many of the best creatine supplements, the high-intensity version contains a full 5 grams of creatine for a clinically-backed dose.

“The 4 grams of citrulline malate and 1.5 grams of beta-alanine per serving are on the low end of what research highlights as an effective dose,” Bourgeois continues. She ultimately rates the formula with 3 out of 5 points, saying that “a few of their primary ingredients leave you wanting just a bit more to get closer to clinically-backed doses.”

Certified personal trainer and BarBend editorial team member Alex Polish tried out the Watermelon flavor of the non-caffeinated moderate-intensity version (with 3 grams of creatine). “It didn’t really taste like watermelon,” they say about the taste. “I’d give it a 4 out of 5 for flavor because it’s got a bit of that stevia aftertaste. But it wasn’t overly sweet.”

They also didn’t have any complaints about the solubility of Gainful, noting that “It mixed really nicely in a shaker bottle. It had a very slight texture, but wasn’t gritty. It gets a 4.5 out of 5 for solubility.”

But the biggest standouts to our tester were the formula and effects. “I don’t love the relatively low levels of beta-alanine, but I’m not complaining about the lack of pre-workout tingles.” They also liked that they could choose the caffeine-free version. “I often get in my workouts after we put our toddler to bed. I want the focus and energy, but not to stay up all night from caffeine. That makes this great. Plus, there isn’t a drop-off mid-workout like there can be with more intense pre-workouts.”

Best Budget Pre-Workout With Creatine: Nutricost Pre-C

With 3 grams of creatine monohydrate (considered a clinically effective dose) and 220 milligrams of caffeine per serving, Nutricost Pre-C With Creatine packs a punch — for an impressively low price. Ringing up at less than 90 cents per serving, this third-party tested pre-workout packs a punch. 

Registered dietitian Chelsea Rae Bourgeois approves of the 3 grams of creatine monohydrate, but notes that, “Unfortunately, some ingredients, such as the L-citrulline and beta-alanine, fall below what studies suggest are most effective.” For example, beta-alanine helps delay muscle fatigue, but the demonstrated effective dose is 4 to 6 grams. (6)(7) 

On the other hand, there may be too much of some ingredients in Nutricost Pre-C With Creatine (note: there is another version of Nutricost Pre-C that lacks creatine, so that’s something to look out for when you’re shopping). Bourgeois explains: “I like that this pre-workout includes vitamins B6 and B12. However, it contains more than the average body can process at once. Some ingredients, especially when consumed in excess, may interact with certain medications.” She advises users taking regular medications to check in with a medical professional before taking this supp.

The inclusion of DMAE bitartrate also gives me pause. While it’s purported to support cognitive function, there’s very little research on this compound altogether, and it’s been associated with adverse effects like eye and skin irritation and respiratory distress. (8) Overall, the formulation earns 3 out of 5 points from me as a certified sports nutrition coach and from Bourgeois as an RD.

[Read More: Nutricost Creatine Monohydrate Review]

Strongest Pre-Workout With Creatine: Gorilla Mind Gorilla Mode

Gorilla Mode Gorilla Mind is one of our top recommendations for athletes and gymgoers looking for a high-quality pre-workout that packs a serious energy boost. At 400 milligrams of caffeine in the full serving (two scoops), Gorilla Mind puts you right at the FDA’s recommended maximum daily intake for caffeine. (9) If you also drink coffee and/or energy drinks, be mindful of that. 

In addition to the hefty dose of caffeine, this formula also contains L-citrulline, a nitric oxide booster; 5 grams of creatine monohydrate (the most creatine of all featured products in this guide); L-tyrosine, a nootropic; betaine, an endurance-enhancing compound; and several other potent ingredients. 

Best yet, the active ingredients are present in clinically validated doses, which isn’t something you always get with pre-workouts. For its strong formulation, I score Gorilla Mode with 4.25 out of 5 points, docking some points for the very high caffeine content — which might be too much for a lot of users.

Our expert product tester says they noticed solid effects after taking this pre-workout, including “more focus and a great pump.” Additionally, our tester explains: “There wasn’t a crash after the workout, which was great. No tingles for this one, which is good news if you don’t like them but bad news if you’re a fan (like me).” While our tester didn’t experience a huge energy boost, it’s possible they are just very tolerant to caffeine. 

This pre-workout doesn’t earn high remarks for taste. Our tester scores it with just 1 out of 5 points, saying, “I tried Fruit Punch, and it was super sweet. I could taste the artificial sweetener for sure.” However, things were better on the texture front: Our testers awards Gorilla Mode a 4-out-of-5-point score for solubility, noting that it blends well in 16 to 20 ounces of water — any less, and it has trouble dissolving completely. 

[Read More: Does Creatine Make You Gain Weight?]

Best Pre-Workout With Creatine for Muscle Gain: 4Gauge Pre-Workout

Formulated without any artificial sweeteners or flavors, 4Gauge Pre-Workout is a choice supplement for wellness-oriented individuals. It’s also an excellent option for those looking to build muscle, thanks to its combination of performance-enhancing and vasodilating ingredients. 

In addition to creatine monohydrate, the blend includes a form of L-citrulline, a form of carnitine, red beetroot extract, helping to dilate blood vessels (resulting in a pump) and support endurance. Additionally, coconut water powder can help with hydration and the modest dose of caffeine supports energy without the jitters. (10)(11)(12)

As a certified sports nutrition coach, I have to point out that the majority of ingredients in this formula are present in doses below the clinically validated amount. Creatine, for example, is present in a 1-gram dose, which is quite a bit lower than the 3- to 5-gram dose proven to elicit benefits. (13)

stered dietitian Chelsea Rae Bourgeois points out that not everyone will tolerate all the ingredients well. “Not everyone tolerates stevia without digestive issues. If that sounds familiar, you may not be a fan of 4Gauge since it’s sweetened with it.” But, like me, she likes the relatively low dose of caffeine because it’s “likely effective without adverse effects.”

4Gauge Pre-Workout earns high marks all around from our testers. One gives it a 4 out of 5 points for taste, saying, “It wasn’t too sweet and almost had a bit of sourness to it. If you don’t like sweet drinks, I imagine it’ll be a good thing.” Another tester was surprised by the tangy taste, but enjoyed it. 

All three of our testers ranked the solubility a solid 5 out of 5. “A shaker cup with a blender ball will do the truck easily, but so will stirring,” one of our testers says. 

Our testers also rate this a 5 out of 5 for the effects. One tester remarks, “It was a noticeable boost in energy, but it wasn’t too much and didn’t cause any shakes or discomfort. I was able to push through my workouts a lot better than usual.”

[Related: Best Pre-Workout for Muscle Gain]

Best Natural Pre-Workout With Creatine: Naked Nutrition Naked Energy

Naked Nutrition keeps its supplement formulas pretty straightforward and simple, which registered dietitian Chelsea Rae Bourgeois appreciates. “I love that this pre-workout only contains 10 ingredients, all vegan-friendly and gluten-, GMO-, dairy-, and soy-free,” she says. “It provides a hefty dose of vitamin C and a 200-milligram dose of caffeine, not to mention a small dose of creatine to boost exercise performance all that much more.” 

If caffeine gives you too much of a jolt, you can enjoy this in the non-caffeinated version, which we think is one of the best non-stim pre-workouts. 

Plus, this blend contains no carbohydrates, added sugar, or artificial ingredients, which is a bonus for individuals who track macros. It’s also independently lab-tested for impurities. Bourgeois scores the formula with a 3.75 out of 5 points the doses of arginine, beta-alanine, and creatine are fairly low. 

Naked Pre-Workout earns 5 out of 5 points in the solubility category. In fact, our product tester says, “It was kind of wild how well it mixed.” Our tester also likes the citrus flavor, noting that it’s not too sweet and doesn’t have a weird aftertaste. The unflavored version, though, is quite bitter in plain water, they noted. 

“There were no tingles for me, which makes sense because it doesn’t have a ton of beta-alanine,” our tester says after trying the pre-workout. “But that’s a good thing; I got a great energy boost, kind of equivalent to a lot of coffee. I’d score it a 4 out of 5 for effect.”

Benefits of Pre-Workout With Creatine

Pre-workout can help you maintain the desired intensity of your workouts for the entire duration, thanks to ingredients that improve physical and mental performance. A pre-workout with creatine has the added benefit of containing one of the most-studied sports supplements in the world, with a long list of proven benefits. 

Our tester drinking Jacked Factory Nitro Surge while balancing the container on their forehead.

Produces a pump: Several common pre-workout ingredients boost nitric oxide synthesis. This, in turn, widens the blood vessels and increases circulation, leading to a better pump. Creatine pulls more water into muscle cells, which can also contribute to a pumped-up physique. (14)(15)

Helps with high-intensity workouts: Creatine helps you perform high-intensity exercise for longer. When there is more creatine in your muscles, your body can more efficiently produce adenosine triphosphate (ATP), which powers muscle contraction. (16)

Extends time to fatigue: One of the main creatine benefits is that it’s known to increase physical work capacity and can help you eke out more reps even when fatigued. (17) (18) 

May assist with weight loss: Pre-workout with creatine isn’t a weight-loss supplement — on the contrary, creatine could make you gain weight in the form of muscle mass — but it may help you burn more calories during exercise since it can increase stamina and performance. Burning more calories during each session will increase your calorie deficit without reducing food intake. 

Can increase strength and power: If you want to build muscle, you gotta lift heavy. Creatine can help with that. Studies show that creatine increases maximal muscle strength, reduces muscle fatigue, increases power, and enhances muscle growth. (19) (20)(21)(22)

How Much Does Pre-Workout With Creatine Cost?

Pre-workout with creatine can cost less than $1 per serving to more than $3 per serving, depending on the ingredients, dosages, quality, and third-party testing. You can expect to pay anywhere from $20 to $60 for a month’s supply.

Side label on a tub of Naked Pre-Workout

What to Consider Before Buying Pre-Workout With Creatine

Not sure if pre-workout powder with creatine is the right choice for you? There are pros and cons of creatine and pre-workout, but overall, both dietary supplements are considered to improve training sessions. To find the best one for you, consider these factors in your search.

Caffeine Content

Depending on when you take your pre-workout, you may want more or less caffeine. Most pre-workouts contain 100 to 400 milligrams per serving, with 400 being the maximum daily recommended intake by the Food and Drug Administration (FDA). (9) You can always halve the scoop to reduce caffeine — but don’t forget you’ll also only be getting half of the other ingredients. 

Creatine Content

Creatine has been shown to be effective when dosed at 3 to 5 grams per day, according to research published in the Journal of Exercise, Nutrition, and Biochemistry. (13) If you aren’t taking a separate, dedicated creatine supplement, look for a pre-workout that has at least 3 grams of creatine per serving. 

Our tester dumping a scoop of Jacked Factory Nitro Surge.

If you take a separate creatine powder, you don’t need as much in your pre-workout. In fact, if you already take 5 grams per day or eat plenty of foods high in creatine, you can opt for a pre-workout without creatine. Learn how to choose the best pre-workout for you in our ultimate guide to pre-workouts.

Other Ingredients and Dosages

Though a pre-workout may contain nearly a dozen ingredients proven to be effective for athletic performance in some way, those ingredients may not be present in amounts that produce a real result. In clinical trials, specific doses of compounds are tested and validated. 

For example, beta-alanine is considered to be effective in doses of 4 to 6 grams per day. (7) Taking less than that isn’t likely to produce your desired results. It’s always a good idea to look for the clinically validated doses and compare them to what’s on the label. Worth noting: You don’t have to get all of your supplements from one powder. If your pre-workout contains, say, 2 grams of beta-alanine, you could use a dedicated beta-alanine powder at a different time of day to make up the difference. 

Third-Party Testing

Did you know that only an estimated 11% of supplement facts labels are 100% accurate? According to 2023 research in the Journal of the American Medical Association, that’s the sad fact. (23) Because the FDA doesn’t regulate supplement manufacturing in the same way they do food and drug manufacturing, things are quite laissez-faire in the supplement industry. 

Mixing a serving of 4Gauge Pre-Workout

That’s why it’s important to look for brands that put their products through independent lab testing: It certifies that what’s on the label is in the product and that the product is free from potentially harmful substances. This isn’t to say that a non-tested supplement isn’t safe — our team has tested and continues to use many — but look out for indications of brand transparency that make you feel safe and comfortable taking the product. 

Best Pre-Workout With Creatine FAQs

References

Trexler ET, Smith-Ryan AE. Creatine and Caffeine: Considerations for Concurrent Supplementation. Int J Sport Nutr Exerc Metab. 2015;25(6):607-623. https://journals.humankinetics.com/view/journals/ijsnem/25/6/article-p607.xml 

Gufford, B. T., Sriraghavan, K., Miller, N. J., Miller, D. W., Gu, X., Vennerstrom, J. L., & Robinson, D. H. (2010). Physicochemical Characterization of Creatine N-Methylguanidinium Salts. Journal of Dietary Supplements, 7(3), 240–252. https://www.tandfonline.com/doi/full/10.3109/19390211.2010.491507 

Alraddadi EA, Lillico R, Vennerstrom JL, Lakowski TM, Miller DW. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth. Pharmaceutics. 2018;10(1):31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874844/ 

Fazio, Carly1; Elder, Craig L.2; Harris, Margaret M.1. 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):p 2663-2670, September 2022. https://journals.lww.com/nsca-jscr/Fulltext/2022/09000/Efficacy_of_Alternative_Forms_of_Creatine.42.aspx

Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00390/full 

Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023;15(4):1039. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/

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.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

National Center for Biotechnology Information. PubChem Compound Summary for CID 7902, Deanol. https://pubchem.ncbi.nlm.nih.gov/compound/Deanol. 

U.S. Food & Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? September 2023. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much 

Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/ 

U.S. Department of Health & Human Services; Office of Dietary Supplements. Carnitine: Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/ 

Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-6420. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8565237/

Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem. 2016;20(4):1-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/

Kiani AK, Bonetti G, Medori MC, et al. Dietary supplements for improving nitric-oxide synthesis. J Prev Med Hyg. 2022;63(2 Suppl 3):E239-E245. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710401/

Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

Sahlin K. Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Med. 2014;44 Suppl 2(Suppl 2):S167-S173. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213384/

Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. https://pubmed.ncbi.nlm.nih.gov/35334797/

Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353308/

Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ 

Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.

Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. https://pubmed.ncbi.nlm.nih.gov/11828245/

Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/ 

Cohen PA, Avula B, Katragunta K, Travis JC, Khan I. Presence and Quantity of Botanical Ingredients With Purported Performance-Enhancing Properties in Sports Supplements. JAMA Netw Open. 2023;6(7):e2323879. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807343 

The post The 6 Best Pre-Workouts With Creatine, According to an RD and Nutrition Coach appeared first on BarBend.

The work you put in after the gym is just as important as what you put in at the gym. Recovery tools, including the Hyperice Normatec Elite Recovery Boots, are designed to ease muscle soreness and help you bounce back from hard-nosed training with ease. The latest edition of these compression boots also makes upgrades in the convenience department, forgoing bulky hoses and control units and, instead, utilizing the brand’s small yet effective on-boot systems previously seen in products such as the Normatec Go.

Having tested hundreds of recovery tools including the best massage guns, foam rollers, and more, I believe the Normatec Elite Recovery Boots are some of the best picks for lower body recovery. The travel-friendly design and sleek functionality have quickly made them staples in my post-workout regimen, and I feel they can be vital tools for elite athletes seeking convenient, effective relief. In this Normatec Elite review, we’ll highlight key features, add some comparisons, and get to the bottom of the brand’s latest go at compression therapy. For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Equipment Testing Methodology page.

Main Takeaways

ZoneBoost technology allows you to target specific areas (zones) of your lower body for extra compression and attention during recovery sessions.

These Normatec boots feature two on-boot control units that eliminate the need for hoses, making them far more convenient and portable than previous iterations.

At the time of this writing, Hyperice and Normatec do not offer hip and arm profiles in the Elite series — just leg attachments.

Normatec Elite Specs

The Normatec Elite Recovery Boots are an air compression system designed to help improve circulation and blood flow across your legs for muscle relief and activation before or after your training sessions. According to Alex Polish, our expert reviewer, “Recovery boots provide intermittent pneumatic compression, which is a fancy way of describing a deep pressure around your lower limbs caused by the sleeves of the boot ‘squeezing’ you. Think kind of like a blood pressure cuff, but over a longer period of time and a bigger surface area.”

These boots can be used as a warm-up modality prior to your workouts or operate as a soothing massage tool to ease pain and aches for better muscle recovery. There are seven levels of compression intensity controllable either through the on-boot units or via Bluetooth on the convenient Hyperice app.

While Hyperice and Normatec have been offering recovery boots for years, the Elite series is the most streamlined to date given there are no heavy external control units or hoses to worry about. Everything is on the individual leg attachment which greatly improves the portability of this recovery tool. Speaking of, you also receive a drawstring bag and carrying case for the leg attachments and 12-volt wall charger meaning you can easily take these boots with you during travel (the Normatec Elite Recovery Boots are also TSA-approved for carry-on).

Normatec Elite Recovery Boots

Controlling your recovery session is easy on each unit as each metric has its own dedicated button. You have seven different intensities to choose from as well as Time allotments of 15, 30, 45, and 60 minutes. You can also control the ZoneBoost tech across the on-boot unit which places extra time and pressure across one of the five air chambers during your session. For example, I’ve been dealing with a nagging groin injury, so I’ve used the ZoneBoost at Zone 5 which covers the upper thigh.

You also have the power to control your Normatec Elite Recovery Boots through your smartphone and the Hyperice app. I highly recommend downloading this service — it’s one of the best fitness apps for Hyperice product users — as it gives you access to all controls without the need to look at the boot itself. Plus, there are different modules like post-run recovery, leg activation, and more with preset intensities and times. At the time of this publication, Hyperice has yet to offer these programs, but given my experience with the previous Normatec 3 Legs, I don’t doubt that they’re coming soon.

The on-boot control unit featured on the Normatec Elite Recovery Boots

Each Normatec Elite boot weighs 3.2 pounds with a battery life of up to 4 hours. I’m a stickler for keeping my recovery devices well-charged, so I’ve yet to run into issues with the battery life. That said, other colleagues who’ve tested these recovery boots say that they’ve gone multiple sessions without ever worrying about their power stores.

Finally, the Normatec Elite Recovery Boots are available in three sizes. According to the brand, the “Short” sizing is for athletes 5’3” and under, the “Standard” sizing is for those between 5’4” and 6’2”, and the “Tall” cut is for those 6’3” and above.

Who Should Use / Who Shouldn’t Use Normatec Elite Recovery Boots

While I have had positive results with the Normatec Elite Recovery Boots, I understand that experience can be subjective. While some may enjoy the hands-off approach to recovery, others may prefer a more controllable modality like what you’d get with the best foam rollers. Here are some suggestions as to whom these recovery boots are most ideal for.

Recommended for:

Athletes looking for compression technology without the need for lengthy hoses or heavy vacuum units.

Those wanting to focus recovery methods across their lower body.

Anyone looking for a less involved post-workout regimen where the tools do the work for you.

Not Recommended for:

Athletes needing a recovery tool for upper body areas — the Normatec Elite series does not feature arm attachments at this time.

People with circulatory issues.

Budget-minded athletes not willing to spend nearly $1,000 on a singular recovery device.

Our Experience Training Using the Normatec Elite Recovery Boots

I tested the Normatec Elite Recovery Boots for multiple weeks, utilizing the compression technology for both pre- and post-workout needs. I conducted 15-, 30-, 45-, and 60-minute sessions to get a feel for the experience across different intensity levels and used the ZoneBoost feature at different areas when necessary. Below are some of the key findings that resulted from my experience with these boots as well as comparisons to my prior experience with other Normatec products including the Normatec 3 Legs setup.

On-Boot Control Units

One of the biggest benefits of this new Normatec design from Hyperice is the on-boot control units that eliminates the need for hoses and heavier modules. I’ve previously utilized the Normatec Go system which had similar control units, but was packaged as more of a travel-friendly profile that wrapped around your calves. Having this tech in a full boot silhouette definitely takes the strain out of post-workout recovery sessions — you can quickly zip up the boots, hit a few toggles, and be minutes away from muscle relief.

The latest Normatec iteration from Hyperice removes all hosing and external control units for an on-boot module

With previous Normatec iterations — namely, the Normatec 3 Legs — you would need to hoist the control unit to your side, aggressively snap the hose connectors to each leg, and remain in a stagnant position for your allotted session. Now, I’m not saying that you should be walking around with the Normatec Elites, but the contained hardware does give you more room to stretch out and get comfortable across your bed or couch. As such, I rated the convenience at 5 out of 5.

[Related: Post-Workout Recovery Tips From Celebrity Fitness Trainer Don Saladino]

Travel-Friendly Conveniences

Given the on-boot controls, the Normatec Elite Recovery Boots are far more portable than previous versions of Normatec boots. I say “boots,” here, as the Normatec Go is more of a calf sleeve than a full lower body recovery tool.

I feel Hyperice acknowledged this by including a convenient drawstring bag within the packaging that features pockets for the boots themselves along with the 12-volt charger. Plus, as with other Hyperice products, the Normatec Elite Recovery Boots are TSA-approved as a carry-on.

Normatec Elite Recovery Boots travel drawstring

With this sleek, upgraded design, I believe I’ll be more inclined to keep these boots with me during travels, especially to day-long or weekend-long competitions where I’m looking to stay as fresh and rejuvenated as possible. Overall, I rated the portability at 4 out of 5 — a significant improvement over previous iterations.

Hyperice App Compatibility

While the on-boot controls are far more convenient than previous Normatec products I’ve owned, I particularly enjoy the Bluetooth connectivity showcased through the Hyperice app. Rather than bending over to change settings or toggle through adjustments, you can seamlessly control your recovery sessions through your smartphone. There have been plenty of afternoons and evenings where I zip in for a session, set my preferred time and ZoneBoost through my smartphone, and pass out as the boots do their thing.

[Related: How to Improve Recovery and Adapt from Hard Training]

I rated the tech features at 4 out of 5 because of this app compatibility. The score would have been a perfect 5 out of 5, though, if Hyperice had activity-based modules available for the Normatec Elite Recovery Boots. With other Hyperice products controllable through the app, the brand offers specific modules with certain goals in mind such as post-run recovery, pre-training activation, and more. Given that the Normatec Elite boots are a newer product, I suspect the brand will offer these modules in the future. For the time being, though, an athlete can dream.

Lower-Body Recovery Only (For the Time Being)

It takes one look at the Normatec Elite Recovery Boots to understand their targeted muscle groups. That said, previous Normatec iterations have also included arm and hip attachments that offered compression therapy for different areas of the body. As a competitive softball player, I’ve definitely used the arm attachments to relieve post-game soreness.

Our tester wearing Normatec Elite Recovery Boots

At the time of this publication, Hyperice has yet to unveil additional silhouettes for the Normatec Elite lineup. If you’re someone looking to target different muscle groups beyond your legs, I’d suggest looking at a different modality for the time being. Hopefully, the brand will offer these hip and upper body profiles in the future.

What to Consider Before Buying Normatec Elite Recovery Boots

When looking to purchase any recovery product — from the best recovery shoes to the best massage guns, foam rollers, cold plunge tubs, and more — you want the best product for your specific needs. Below are a few factors worth considering before adding the Normatec Elite recovery Boots to your cart.

Targeted Area: These Normatec recovery boots are only available in a leg-based profile, so if you want some relief across your upper body, you may want to consider a different tool.

Recovery Preferences: According to Alex Polish, our expert reviewer, “If someone doesn’t like the feeling of compression, then a recovery boot might induce claustrophobia or other discomforts.”

Circulatory Issues: According to Kate Meier, BarBend editorial team member and our expert reviewer, “Especially if you’ve got high or low blood pressure, or any known conditions with your blood flow — even if, for example, your hands or feet tend to run very cold — you’ll likely want to check in with a qualified healthcare professional before diving into recovery boots.”

Noise: There is a slight hum to the on-boot control units, and while the audible experience is less than that of a massage gun, you still may want to think about this notion before wearing Normatec Elite Recovery Boots during a Zoom call or other happenings.

Price: At nearly $1,000, these boots are not cheap — take a look at your finances to ensure you can comfortably afford these soothing recovery tools.

Normatec Elite Vs. Competitors

The Normatec Elite series are a unique silhouette, indeed, but that doesn’t mean they’re without competition in their category. Below are some comparisons to two other popular recovery boot profiles — the aforementioned Normatec 3 Legs and the RecoveryAir JetBoots from Therabody.

Comparing the Normatec Elites to their previous iteration, the Normatec 3 Legs, is fairly simple. Both boots feature seven compression levels and five ZoneBoost chambers across the silhouette. The major differences lie in the control units. The Normatec Elites are controlled via on-boot modules, while the Normatec 3 Legs utilize an external control unit that connects to the boots through long, cumbersome hoses. The battery life of the Elites has improved, too, from 3 hours to 4 hours.

I’ve used both and highly recommend either silhouette, but the convenience and travel-ready design of the Elites wins me over. If you’re not worried about traveling with your boots — and want to save $200 — the Normatec 3 Legs can still be a high-quality pick.

Moving on, Therabody and Hyperice have long been neck and neck with one another in terms of recovery gear. Both brands offer similar products (the Theragun vs. Hypervolt massage gun is basically to the level of a timeless sports rivalry) and that includes recovery boots. The RecoveryAir JetBoots also boast a hose-less design with all controls built right onto the boots themselves. However, the Normatec Elites offer more versatility with seven compression levels as opposed to Therabody’s four. Each RecoveryAir JetBoot is also heavier at 4.12 pounds.

Ordering and Assembling Normatec Elite Recovery Boots

There’s no setup required with these recovery boots — simply unbox the Normatec Elites and get into a session. I do appreciate that Hyperice ships these compression boots with a partial charge if you’re interested in immediately getting into a module, too.

Normatec Elite Recovery Boots zipper and on-boot control unit

As far as upkeep, the only things you need to worry about are keeping the control units charged and keeping the boot interiors clean. I’ve had instances where I’ve developed some sweat, so I’d recommend taking a disinfecting wipe and cleaning the boot sleeve every few weeks. Personally, I try to keep my cleaning regimen to weekly, but I’m using my Normatec Elite Recovery Boots at least three times per week.

Places to Buy Normatec Elite Recovery Boots

The Normatec Elite Recovery Boots are available online through the brand’s dedicated retail site. Additionally, you can find this recovery system at third-party retailers including Amazon, Best Buy, DICK’s Sporting Goods, REI, and others.

Brand Reputation and Customer Reviews

Hyperice offers a suite of products rooted in post-workout recovery. The brand’s lineup of massage guns, compression therapy devices, vibration therapy tools, and temperature-related gear can be excellent for keeping your body primed for whatever task you throw at it. To contact the brand with any inquiries, Hyperice has a Live Chat feature on its main retail site and can be reached via email at customersupport@hyperice.com or by phone at +1 (949) 565-4994.

[Related: Hyperice Hypervolt Go 2 Review]

In terms of customer reviews, the Normatec Elite Recovery Boots is fairly new so there are limited insights online across the brand’s site and other third-party retailers. That said, we’ll be sure to examine and monitor customer reviews as they begin to roll in.

Warranties

Hyperice offers a standard one-year warranty for the Normatec Elite Recovery Boots against manufacturer defects in material and workmanship. According to the brand, “In the event of any such defect occurring during the warranty period, Hyperice will, at its option, (a) correct the defect by repair or by replacement of the applicable part or component that fails as a result of such defect, without charge for parts and labor; or (b) replace the control unit with one of the same or then current design.”

Final Thoughts on Normatec Elite Recovery Boots

After testing and using the Normatec Elites extensively, I believe they’re some of the best recovery boots out there. The on-boot control units work seamlessly with one another, and the travel-ready design can be excellent for jet-setting athletes looking to take their relief on the road. Plus, the ZoneBoost technology allows you to target specific pain points with a little extra attention throughout your recovery protocols.

Are these recovery boots for everyone? No. The price does make these more of a luxury buy, and compression therapy may not be everyone’s cup of tea. That said, if you’re looking to invest in your lower body recovery, these pumped-up kicks can surely be worth your time.

Normatec Elite FAQs

The post Normatec Elite Review (2024): Pumped Up Relief from One of the Best Recovery Devices Out There appeared first on BarBend.

Women’s Open bodybuilder Ashley Lynnette Jones secured her spot at the 2024 Olympia by winning the 2024 New York Pro. Jessica Reyes Padilla, who ranked as the runner-up to Cydney Gillon at the 2023 Figure Olympia is also prepping for another attempt at the top of the Olympia throne. 

Jones and Reyes Padilla trained together during push day on July 25, 2024, and shared their routine:

Jones’ & Reyes Padilla’s Push Day Workout

Seated Machine Vertical Press

Seated Cable Chest Flye

Machine Lateral Raise

Seated Machine Shoulder Press

Seated Alternating Dumbbell Front Raise

Superset: Smith Machine Upright Row & Dumbbell Rear Delt Flye

Dumbbell Lateral Raise

The duo trained in the rep range in the 12 to 15 range for each exercise.

[Related: Training Partners Make You Stronger: Watch Wesley Vissers Train Chest With 8x Mr. Olympia Ronnie Coleman]

Seated Machine Vertical Press

Before her first set, Reyes Padilla clarifies that while Figure Olympia doesn’t require overly developed chests, maintaining a well-rounded physique is necessary. She takes hold of the vertical press machine’s handles with an overhand grip and completes 15 reps.

The duo progressively overloads each set. Jones has Padilla’s assistance upon reaching failure in their final set. (1) 

Seated Machine Shoulder Press & Seated Alternating Dumbbell Front Raise

The bodybuilders’ first shoulder compound movement was the seated machine shoulder press. They performed three-second eccentrics, maintaining constant muscle tension. They’re paired with explosive concentrics.

The purpose of [eccentric loading] is more tension to the muscle…as if training heavier.

Jones highlights a distinction between seated and standing dumbbell raises is the potential for momentum. Jones and Reyes Padilla avoid swinging their arms to ensure the stimulus remains on the front deltoids.

[Related: Dorian Yates’ 10 Go-To Exercises To Get Extra Jacked]

Where To Next?

Reyes Padilla is set to compete at the 2024 Texas Pro on Aug. 9, 2024. Jones eagerly anticipates competing in the 2024 Rising Phoenix on Aug. 24, 2024. They are both expected to travel to Las Vegas, NV, for the 2024 Olympia on Oct. 11-13, 2024.

More Bodybuilding Content

Olympia-Life Balance: How Chris Bumstead Prioritizes Family, Training, & Everything Else

Bodybuilder Hadi Choopan Uses Chariot Extensions to Grow His Hamstrings — Here’s Why They’re So Effective

Machines Only: The Chest Workout Nathan De Asha & Urs Kalecinski Use 1 Week From Competition

Reference

Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010

Featured image: @ivystrong2 on Instagram

The post Olympians Unite — Ashley Lynnette Jones & Jessica Reyes Padilla Pair Up for Push Day appeared first on BarBend.

Looking for a delicious way to incorporate more protein into your diet? Say goodbye to sugar crashes and hello to guilt-free snacking with the best protein bars with low sugar. Whether you’re hitting the gym, need a quick bite at work, or want a healthy dessert without derailing your diet, these bars pack a punch of protein without contributing too many added sugars. 

Limiting sugar can be helpful since excessive intake over time can result in chronic health issues like diabetes and heart disease. (1) Getting adequate protein intake offers health benefits such as muscle gain, weight loss, and muscle recovery as part of your pre- and post-workout nutrition regimen. (2) We’ve curated a list of the best low-sugar protein bars after carefully reviewing their nutrition facts, ingredients, texture and taste, effectiveness and side effects, and value – and they’re all tested by our experts and reviewed by registered dietitians.

The 7 Best Low-Sugar Protein Bars of 2024

Best Low Sugar Protein Bars Overall: Legion Protein Bars

Best Tasting Low-Sugar Protein Bars: Onnit Protein Bites

Best Gluten-Free Low-Sugar Protein Bars: Promix Protein Puff Bars

Best Low-Sugar Protein Bars for Weight Loss: Bulletproof Protein Crisp Bars

Best Budget Low-Sugar Protein Bars: Pure Protein Protein Bars

Best Organic Low-Sugar Protein Bars: Orgain Organic Vegan Protein Bars

Best Dairy-Free Low-Sugar Protein Bars: No Cow Dipped Bars

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 Low-Sugar Protein Bars

The BarBend team is made up of competitive athletes, certified personal trainers, registered dietitian nutritionists, and lifelong fitness enthusiasts. To determine the best low-sugar protein bars available today, we’ve tested over 50 different profiles across 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.

Nutrition Facts: Since protein bars are classified as food, each has a Nutrition Facts table on the label. With the help of our registered dietitians, we’ve decoded the nutrition facts for each pick to understand the macronutrient and micronutrient profiles, added sugar content, and more.

Ingredient List: We scrutinized the label’s ingredient list for each pick to ensure that we included products with simple ingredients and few additives and fillers that add no nutritional value to the product. 

Texture: We’ve included various protein bars with different mouthfeels, from soft and chewy granola bars to crunchy and chocolate candy bars.

Effectiveness: The best protein bars can support your satiety and nutrition goals. Our testers tried these products to see how they stack up in terms of effectiveness, whether you want to use protein bars for weight loss, bulking, or on-the-go nutrition.

Taste: Just because a product is low-sugar doesn’t mean it has to taste horrible — protein bars can be a great solution to satisfying your sweet tooth. While we know some yucky-tasting protein bars out there (and we know taste is very subjective!), we’ve included top picks with at least a 4 out of 5 star rating for taste and even our vote for the best-tasting low-sugar protein bar. 

Side Effects: Some brands choose to include artificial sweeteners and sugar alcohols to sweeten their products in the absence of sugar. However, sugar alcohols can cause undesirable gastrointestinal (GI) side effects. (3) While we love seeing low sugar content, we’ve evaluated these picks for side effects from ingredients like sugar alcohol.

Value: We tried to include a range of products in our review, including the best budget low-sugar protein bar and more premium options better suited for specialized diets and nutrition needs. The prices can vary from $1.11 to $3.33 per bar, depending on your needs. However, given the added convenience factor, protein bars will cost slightly more than the best protein powders.

Best Low Sugar Protein Bars Overall: Legion Protein Bars

Looking for a high protein, low sugar option with high-quality protein sources, natural ingredients, and fiber? Look no further than Legion Protein Bars – we think these are the best protein bars overall. With 24 grams of carbs (of which 3 grams are from added sugar), 12 grams of fat, and 20 grams of protein, the macronutrients in this product are well-balanced for only adding up to 250 calories. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., who is a Registered Dietitian, states, “I love that this protein bar doesn’t contain any proprietary blends, and it’s third-party tested. It also contains an impressive amount of protein and fiber, with 20 g and 8-9 g per bar, respectively.” Plus, the protein sources are whey protein isolate and milk protein isolate, which are more readily digestible in the body due to their processing. (4) 

It also contains all-natural ingredients and prebiotic fiber. The fiber content is helpful in a protein bar since it supports satiety and feeling fuller for longer, along with the bigger 65- to 68-gram serving size. (5) For context, the USDA recommends 31 to 34 grams of fiber per day for men and 22 to 28 grams per day for women. (6) Our team tested this product for satiety and passed with flying colors. 

Our product tester states, “Great on-the-go breakfast solution or satiating snack in-between meals.” However, this pick lost some marks for its presence of erythritol and higher-than-desirable fat content. “It also contains erythritol, a sugar alcohol that may cause GI upset in some people. Plus, each bar contains 12 g of fat, which accounts for 43% of the bar’s total calories–something to consider if protein is the priority,” Bourgeois adds. While the higher fat content may work for general nutrition needs and keto diets, it may not work for diets or macros that call for lower fat needs. Overall, we gave Legion Protein Bars 4 out of 5 for their formulation. 

We also think the texture could use a little work – our team rated the texture a 3.5 out of 5.“This Legion bar is dense, meaning you’ll need to really chomp down on it to break off a bite. However, I appreciated the varying textures from the dough, chocolate chunks, and puffed crisps,” our tester adds. Pro Tip: Enjoy at room temperature (rather than storing in the fridge or your gym bag in a cold garage!), or remove the wrapper and microwave for 20 seconds for a gooey, soft texture instead of the dense, thick texture. 

Given the macros (high in protein, low in sugar), ingredients, protein sources, and effectiveness, Legion Protein Bar earns our vote for our list’s best overall low-sugar protein bar.

Best Tasting Low-Sugar Protein Bars: Onnit Protein Bites

If you’re looking for some of the best-tasting protein bars with low sugar to incorporate into your regimen, it’s tough to look past Onnit Protein Bites. After carefully testing many products, our team rated this pick a 5 out of 5 for taste. Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, tried several flavors and loved them all. She states, “These are really like candy bars! In my opinion, the Cookies and Cream variety is best — it’s reminiscent of an Oreo with an added zest of protein.” And consumers agree – over 300 positive reviews on the Onnit website speak for themselves.

From a nutritional standpoint, this product packs a punch. It consists of milk and whey isolate as protein sources, which are more readily digestible. (4) As a registered dietitian, I like seeing plant-based ingredients, especially given research that suggests the benefits of plant-based diets when comparing vegan or omnivore diets on cholesterol levels. (7) Moreover, it incorporates over 60 plant-based ingredients and up to 7 grams of prebiotic fiber from those ingredients. Fiber is helpful for athletes looking to lose weight since it can help them stay fuller for longer. (5)

However, I wish this product used fewer fillers. The dark chocolate coating contains ingredients like palm oil and lecithin that don’t add any nutritional value. It also only contains up to 9 grams of protein, and I usually like to see at least 20 grams of protein if you’re replacing a meal with a protein bar. Meier agrees and states, “I’d view these as a good post-workout snack or ‘healthy dessert’ given that the protein per bar is lower than other bars we’ve trialed.”

Lastly, the serving size is relatively small at 32 grams compared to other protein bars, which are often 50 grams or bigger. This may not be a dealbreaker if taste is your priority, but recognize that you might need more than one serving to meet your protein needs if you rely on this pick as your supplemental protein source. Overall, if you’re looking for a tasty snack with protein and low sugar, try Onnit Protein Bites for bite-sized gains.

Best Gluten-Free Low-Sugar Protein Bars: Promix Protein Puff Bars

Promix Protein Puff Bars boast all the clean credentials as one of the best protein puffs with low sugar content. These bars are gluten-free, non-GMO, soy-free, and corn-free, containing no stevia, gums, or artificial colors. When you’re on a gluten-free diet for celiac disease or gluten sensitivity, it’s hard to find compliant products since many products out there are cross-contaminated. (8) Thankfully, Promix Protein Puff Bars are completely gluten-free – they’re tested via third-party independent labs for gluten, along with heavy metals and allergens.

As a registered dietitian, I like that this product contains whole food ingredients and even 5 grams of dietary fiber to help you stay fuller for longer. (5) For context, the USDA recommends consuming about 31 to 34 grams of fiber per day for men and 22 to 28 grams per day for women. (6) As a low-sugar protein bar, it only contains 3 to 5 grams of added sugar compared to the USDA recommendation for limiting added sugar to less than 10 percent of your daily calories. 

However, I deducted some points for its low protein and overall macro content. With roughly 160 calories per bar, more is needed for athletes to replace a full meal. Our product tester agrees and states, “I had no adverse effects with this Protein Puff Bar, and I felt satiated enough between meals. For a quick snack, it’s a true delight.” It’s a good snack option for your gym bag when you’re on the go and need a light pick-me-up. Overall, I’d give this bar a 4.5 out of 5 for its formulation.

In addition to its clean credentials, this low-sugar protein bar scored highly for taste and texture, with scores of 5 out of 5 and 4.5 out of 5, respectively. Our tester states, “Honestly, this is like the adult version of a chocolate Rice Krispies treat. The texture is pleasant and a nice break from your other chewy or dense protein bars.” While these bars are expensive, the gluten-free suitability, extensive third-party testing, and high marks for taste and texture might make them worth the price.

Best Low-Sugar Protein Bars for Weight Loss: Bulletproof Protein Crisp Bars

In search of the best protein bars for weight loss, we’ve discovered Bulletproof Protein Crisp Bars, which are ideal for weight loss while low in sugar. As a registered dietitian, I love that this product harnesses the power of heart-healthy nuts. (9) Studies suggest that regularly eating nuts can help support your metabolic health, which may support your weight loss goals. (10) There are also only 4 grams of net carbs and 0 grams of added sugar in this pick, which is helpful for those trying to lose weight or following a keto diet. Plus, the inulin and prebiotic tapioca fiber contribute a whopping 9 grams of soluble fiber to help you stay longer, which is helpful for weight loss, too. (5)

I wish the protein content were higher to support weight loss, though. I typically like to see at least 20 grams of protein per serving for a protein supplement, whereas this product only has 11 grams. It would work better as a snack between meals rather than a meal replacement. I was also surprised to see the inclusion of some low-grade fillers like gums and glycerin on the ingredient list, which don’t contribute any nutritional value. I’d rate this pick a 4.5 out of 5 for its formula, given the focus on fats and fiber with no added sugar.

Despite its potential to support weight loss goals, this product has a chewy and crunchy peanut butter and chocolate taste and texture that will satisfy your sweet tooth without being overdone. Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, rated the taste a 4 out of 5. She states, “The peanut butter and chocolate flavors aren’t too overwhelming, which I enjoyed since it didn’t feel like you were munching on a candy bar filled with fats and sugar.” And while we love crunchy protein bars like RXBar, Bulletproof Protein Crisp Bars are more soft and chewy. “There’s a little bit of crunch, but I’d mostly categorize this snack under the ‘chewy’ category in terms of texture,” Meier adds.

Best Budget Low-Sugar Protein Bars: Pure Protein Protein Bars

The average American spends $124.40 per month on fitness, according to a survey of 1,001 Americans by LendingTree. (11) That leaves many people with a tight budget remaining to splurge on the best low-carb protein bars. Protein bars tend to be more expensive than protein powders, but if you value convenience but want to take a protein bar that’s a good value for your money, check out Pure Protein. 

Pure Protein Protein bars are economical compared to other picks based on our research, with prices starting at $1.11 per serving when bought in bulk. For the cheap price, this product still contains high-quality milk and whey isolate sources, which are more digestible than standard whey. (4) 

As a registered dietitian, I love that this product offers a solid protein-to-calorie ratio with up to 20 grams of protein for 200 calories per serving. The formula is a 4 out of 5 with some deductions for artificial sweeteners (sucralose), artificial flavors, and many filler ingredients. Still, you’re getting a lot of protein at a decent price. Moreover, with only 2 grams of added sugar for most flavors, these energy bars make it easy to stay on track if you limit your sugar and carb intake.

Pure Protein ranks highly on taste and texture despite the low price per serving. Our tester, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, rated this product’s taste a 4 out of 5. Meier states, “Out of many protein bars I’ve tried, this is the most like a candy bar. It’s a little chalky, but the chewy texture and mouthfeel make up for it.” 

Many also equate its texture to a candy bar, and it’s easy to see why – this product comes in various decadent chocolate flavors. “I’d compare its texture to a Milky Way, Three Musketeers, or Snickers. It’s smooth and rich, yet easy to bite through,” Meier adds. Of course, if you’re unsure whether this product is right for you, you can try the Variety Pack on Amazon before committing to one flavor.

Overall, while not a standout product, Pure Protein is an excellent value for your money with decent protein sources, which makes this low-sugar protein bar worth keeping in your pantry. 

Read our full Pure Protein Protein Bar Review.

Best Organic Low-Sugar Protein Bars: Orgain Organic Vegan Protein Bars

Imagine a vegan and organic chocolate chip cookie with sea salt and plant protein. That’s what you’re getting in each Orgain Organic Vegan Protein Bar. This high-protein snack can help satisfy your sweet cravings while maintaining a vegan lifestyle and choosing organic ingredients not treated with pesticides. It’s certified USDA organic and made with non-GMO ingredients, meaning it’s been produced according to the USDA’s organic standards. 

While organic doesn’t always mean healthy, it’s an easy way to identify foods typically free from highly processed and artificial ingredients that don’t add nutritional value. As a registered dietitian, I’d score this formula a 3.75 out of 5. It contains various plant-based protein sources to cater to specific dietary needs and provide different essential amino acids on a vegan diet that might otherwise be lacking. I also like that it contains 5 grams of fiber from prebiotics and only 6 grams of sugar. For context, the USDA recommends consuming 31 to 34 grams of fiber per day for men and 22 to 28 grams for women, as well as limiting added sugar intake to less than 10 percent of your total calories. (6)

However, I deducted points for the presence of erythritol, a sugar alcohol, since sugar alcohols can cause gastrointestinal upset (and leave a slight aftertaste). It also contains low-grade fillers like lecithin, which is an emulsifier. Moreover, Orgain Organic Vegan Protein Bars are also lower in protein than I’d like to see. As a registered dietitian, I typically look for at least 20 grams of protein in a supplement. While it may serve as a healthy snack, I wouldn’t use this product as a meal replacement since it’s low in protein and light on calories, with 150 calories per bar.

This pick received a rare 5 out of 5 stars on taste for a vegan-friendly protein bar. Plant-based protein products are often earthy, so we were happy with the Chocolate Chip Cookie Dough flavor that our team tried. Our tester, who is a certified personal trainer, states, “I was pleased with the flavor. You get a little aftertaste from some of the included ingredients, but I felt fine after eating one of these bars – unlike some of the other vegan snack bars I’ve tried in the past.” So, if you’re looking for a tasty chocolate sea salt delight while living an organic and vegan lifestyle, try Orgain Organic Vegan Protein Bars as your next snack alongside some of the best vegan protein powders.

Best Dairy-Free Low-Sugar Protein Bars: No Cow Dipped Bars

A low-sugar, dairy-free protein bar? No “whey”! No Cow Dipped Bars contain no protein sources derived from cow’s milk. Instead, it’s made with peas and brown rice. Given the prevalence of lactose intolerance and the many touted vegan protein benefits, it’s no surprise that dairy-free and lactose-free protein supplements are in high demand. (12) In addition to being dairy-free, No Cow Dipped Bars are also gluten-free, non-GMO, vegan, soy-free, and keto-friendly, making them ideal for special dietary needs.

As a registered dietitian, I love that this protein bar delivers a whopping 20 grams of protein for only 200 calories and 0 grams of added sugar. Some people (especially those who choose keto protein bars) also choose to count net carbs, which is the total carbs per bar minus the fiber and half of the carbs from sugar alcohols – and this product contains only 4 grams of net carbs. (13) Depending on the flavor, it also contains up to 15 grams of soluble fiber, which can help you stay fuller for longer. (5) 

However, I was disappointed to see the inclusion of erythritol, which is a sugar alcohol, and fillers, despite being marketed as a product that’s free from undesirable ingredients. Erythritol can leave a bit of a “cooling” aftertaste on your tongue, and sugar alcohols, in general, can cause some gastrointestinal issues. (3)

Our tester, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, had a good experience testing the product and states, “I didn’t experience any unwanted side effects with this bar, although I wasn’t shocked at this finding given that No Cow is intended to be free of ingredients that could potentially lead to GI distress.” Overall, I’d rate it a 4 out of 5, with deductions for the extra unnecessary ingredients.

However, Meier wasn’t too impressed with this product’s texture or taste. She states, “There’s a nougat-like texture with these bars, which can make for easy chewing. However, I did experience some dryness and gritty feeling on my teeth that may not appeal to some — you feel like grit quickly builds up over your teeth.” Pro Tip: We recommend pairing this snack bar with a beverage of your choice so it’s not so dry. 

As far as taste goes, Meier states, “While this bar may be a good fit for specialized diets, the taste could be off-putting for those who are accustomed to whey or other protein sources.” So, while it doesn’t rate highly on some practical considerations, No Cow is worth trying for those on special diets who prefer bars with high protein and low sugar.

Benefits of Low-Sugar Protein Bars

Low-sugar protein bars provide concentrated doses of protein essential for muscle recovery and growth while minimizing sugar crashes. (2) Plus, they’re just as nutritious, easier to take, and tastier than conventional whey protein powders. Read on to learn more about the full benefits of adding low-sugar protein bars to your training regimen.

Helps manage blood sugar: Consuming foods like low-sugar protein bars that are lower in added sugars can help prevent spikes in blood sugar levels or sugar crashes. This can help you maintain your energy levels throughout the day and may help prevent insulin resistance. (13)

Convenience: Compared to protein powders, low-sugar protein bars are a much more convenient way to meet your protein needs on the go or between meals. Pack in your gym bag and enjoy.

May support weight loss: When you limit your sugar intake by consuming low-sugar protein bars, you’re also limiting your carb intake – and studies show that low-carb diets may support weight loss compared to non-carb-restricted diets. (14) If you want to drop some pounds, these low-sugar protein bars may help you.

Meet your dietary needs: Low-sugar protein bars are often formulated with specific nutritional needs in mind, such as keto, diabetic, or gluten-free. Choosing the best low-sugar protein bars can help you stay on track without compromising your diet.

Increase your protein intake: While sedentary individuals don’t need as much protein, how much protein you need per day can be different for athletes, who often need up to 1.6 grams per kilogram of body weight daily to support fitness and body composition goals. (15) That can be a lot of food to try to reach your protein goal. Whatever your protein needs might be, low-sugar protein bars can seamlessly help you up your protein intake.

How Much Do Low-Sugar Protein Bars Cost?

Low-sugar protein bars typically cost from $1.11 to $3.33 per bar, depending on the brand, ingredients, credentials, and where they are purchased. Buying in bulk or signing up for auto-ship can make the cost per bar cheaper. Be sure to check the serving size of the protein bar, as it can vary vastly — some are snack-sized bites, while others are big enough to be meal replacements.

What to Consider Before Buying Low-Sugar Protein Bars

When buying a low-sugar protein bar, several factors must be considered to ensure you’re selecting a bar that fits your nutritional needs and preferences. Here are key considerations to consider when navigating the aisle at a supermarket like Walmart or browsing online on Amazon.

Amount of Added Sugar

If you’re on a low-carb or low-sugar diet, check the bar’s added sugar content before buying. As a registered dietitian, I recommend choosing bars with less than 5 grams of sugar. For context, the USDA recommends limiting intake of added sugars to less than 10 percent of your daily calorie intake. (6) 

Bulletproof Protein Crisp Bar nutrition facts

Besides the nutrition facts table, sugar may not always be listed as sugar on the ingredients list as “sugar” and may present itself as glucose syrup or high fructose corn syrup — these are all forms of sugar. Also, be wary of products with high levels of sugar alcohols, as they can cause digestive side effects in some individuals. (3)

Protein Source

Check the ingredient list to identify the protein source. While standard whey is effective for athletic performance, such as muscle gain or recovery, you may want a more digestible version like whey isolate or milk isolate if you wish to have less lactose and more protein. Or, if you follow a plant-based diet, you could opt for pea protein or a blend of plant-based sources while following our vegan diet athlete’s guide.

Protein Amount 

Next, check the nutrition facts table to ensure the bar contains sufficient protein, depending on your dietary needs. As a registered dietitian, I typically recommend bars that contain at least 15 to 20 grams of protein, with lower amounts acceptable if you’re taking a bar as a snack and not a meal replacement.

Texture and Taste

These factors are tricky to assess before trying the product and are highly subjective depending on your preferences. We recommend skimming through reviews on Amazon or the manufacturer’s website or trying a single bar before buying in a larger pack to ensure you like it. Some brands also offer variety packs so that you can find the flavor that you want. 

Dietary Needs and Preferences

You may need to supplement protein intake to support your special diet needs like diabetes or vegan diets or your fitness goals like weight loss or muscle gain. Regardless of your dietary needs or preferences, there’s a low-sugar protein bar out there for you. 

Legion protein bars in BarBend testing gym.

Look for credentials or claims on the label that speak to whether they’re appropriate for your diet – and when in doubt, read through the ingredient list to ensure there aren’t any ingredients you’re trying to limit or avoid.

Low-Sugar Protein Bars FAQs

References

Harvard Health Publishing. (2023). The bitter truth about added sugar. Available at https://www.health.harvard.edu/staying-healthy/the-bitter-truth-about-added-sugar

Kerksick, C. M., Wilborn, C. D., Roberts, M.D. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(38).

Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International Journal of Dentistry, 2016, 5967907.

Foegeding, E. A., & Luck, P. J. (2002). Milk Proteins: Whey Protein Products. Encyclopedia of Dairy Sciences, 1957-1960.

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.

Wang, T., Masedunskas, A., Willett, W. C., & Fontana, L. (2023). Vegetarian and vegan diets: benefits and drawbacks. European heart journal, 44(36), 3423–3439.

Wieser, H., Segura, V., Ruiz-Carnicer, Á., Sousa, C., & Comino, I. (2021). Food Safety and Cross-Contamination of Gluten-Free Products: A Narrative Review. Nutrients, 13(7), 2244.

Glenn, A. J., Aune, D., Freisling, H., Mohammadifard, N., Kendall, C. W. C., Salas-Salvadó, J., Jenkins, D. J. A., Hu, F. B., & Sievenpiper, J. L. (2023). Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. Nutrients, 15(4), 911.

Khalili, L., A-Elgadir, T. M. E., Mallick, A. K., El Enshasy, H. A., & Sayyed, R. Z. (2022). Nuts as a Part of Dietary Strategy to Improve Metabolic Biomarkers: A Narrative Review. Frontiers in nutrition, 9, 881843.

LendingTree. (2021). Fitness, Nutrition Spending Driving About 40% of Millennials and Gen Z into Debt. Available at https://www.lendingtree.com/credit-cards/study/fitness-nutrition-spending-debt/

Storhaug, C. L., Fosse, S. K., & Fadnes, L. T. (2017). Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The lancet. Gastroenterology & hepatology, 2(10), 738–746.

Centers for Disease Control and Prevention. (2024). About Insulin Resistance and Type 2 Diabetes. Available at https://www.cdc.gov/diabetes/about/insulin-resistance-type-2-diabetes.html

Silverii, G. A., Cosentino, C., Santagiuliana, F., Rotella, F., Benvenuti, F., Mannucci, E., & Cresci, B. (2022). Effectiveness of low-carbohydrate diets for long-term weight loss in obese individuals: A meta-analysis of randomized controlled trials. Diabetes, obesity & metabolism, 24(8), 1458–1468.

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795–810.

The post The Best Low-Sugar Protein Bars of 2024, Tested and Dietitian-Reviewed appeared first on BarBend.

Two-time International Powerlifting Federation (IPF) World Classic Powerlifting champion of the 83KG class Russel Orhii has a career-best bench press of 195 kilograms in competition. He is constantly improving his technique for upcoming meets. On July 23, 2024, Orhii shared the bench press technique adjustments he’s implementing:

Russel Orhii Tips for a Bigger Bench Press

Use a Weightlifting Belt

Sink the Bar Into the Chest

Tempo Reps

Keep Technique Tight

Use Accessory Lifts

I’m completely altering my bench technique.

[Related: Russel Orhii (83KG) Bench Presses a 212.5-Kilogram (468-Pound) PR In Training]

[Related: How Much Training Is Enough to Increase Squat, Bench Press, and Deadlift 1-RM Strength?]

Warm-Up

Orhii warms up with an empty bar weighing 20 kilograms (44 pounds). He progressively increases the weight to 70 kilograms (154 pounds), 120 kilograms (265 pounds), and finally 150 kilograms (331 pounds). The 29-year-old is meticulous with form during his warm-up sets to establish consistent and efficient motor patterns. 

Use a Weightlifting Belt

Orhii started wearing a lifting belt during his bench press setup to enhance stability and reinforce his core. However, he clarifies that using a belt doesn’t directly increase the weight he can lift. Orhii ensures the belt’s center is precisely over his belly button for an optimal brace.

Besides a belt, Orhii uses wrist wraps to prevent hyperextension during heavier lifts. The added stability can also help prevent energy leaks and a psychological boost of confidence during heavy lifts.

Sink the Bar Into the Chest

Orhii suggests maintaining maximum tension during the eccentric, allowing the bar to dig into the chest. He thinks of the torso as a stretched rubber band that propels the bar to lockout. He ensures better traction and stability by applying chalk to the weight bench where the upper back contacts.

Use the rebound effect to get a head start off the chest and finish strong with the triceps.

[Related: The 5 Best Bench Press Programs to Help You Lift More]

Tempo Reps

Orhii recommends practicing tempo reps, incorporating two-second negatives and a two-second pause at the bottom to drill the movement mechanics. “This helps the sink and the press,” he explained. 

Keep Technique Tight

Orhii advises ample rest periods between sets. Focus on bracing the core, actively driving the upper back into the bench, and maintaining consistent pressure against the belt throughout the lift.

Use Accessory Lifts

Orhii employs accessory lifts, such as paused reps and Spoto sets, which incorporate a pause right above the bottom position, to refine his technique, increase work capacity, and break through plateaus. 

Try one to three accessory lifts per exercise at a rate of perceived exertion (RPE) of seven to nine and perform between six and 10 reps. (1)

More Powerlifting Content

Joe Borenstein (83KG) Sets Unofficial IPF World Record Raw Total of 865 Kilograms

JamaRR Royster (93KG) Hits Unofficial IPF World Record Raw Squat of 357.5 Kilograms

FISU World University Powerlifting Championships Results

References:

Androulakis-Korakakis P, Michalopoulos N, Fisher JP, et al. The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living. 2021;3:713655. Published 2021 Aug 30. doi:10.3389/fspor.2021.713655

Featured image: @russwole on Instagram

The post World Champion Powerlifter Russel Orhii Breaks Down How to Make Your Bench Press Easier appeared first on BarBend.

All you really need for a good run is a pair of the best running shoes — but to have a great run, chances are, you need some tunes. Whether you crave a beat to pace your tempo runs or to motivate you during speed work, listening to music while you run necessitates a good pair of running headphones.

Unlike those worn to commute or work, running headphones have a very specific and difficult job: to stay put while you’re pounding out miles. The best running headphones will be sweatproof, have a long battery life, and won’t jiggle, bounce, or slide out of your ears. How do you know which models are up to the task? Our team of expert testers has tried many of the best running headphones out there, and come up with this list of seven that go the distance. Simply put, your next run is safe with any of these.

The Best Running Headphones of 2024

Best Running Headphones Overall: Beats Powerbeats Pro

Best Wireless Running Headphones: SHOKZ OpenRun Headphones

Best Running Headphones for Sound Quality: Cleer ARC II Sport

Best Bluetooth Running Headphones: Bose Ultra Open Earbuds

Best Budget Running Headphones: JLab Go Air Sport

Best Over-Ear Headphones for Running: Soundcore Life Q30 Headphones

Best Running Headphones for Apple Users: Apple AirPods

How We Tested and Chose the Best Running Headphones

The BarBend team is full of experts, including personal trainers, CrossFit-certified coaches, competitive athletes, and endurance runners — and we put that knowledge and experience to work whether we’re testing gear, equipment, or workout tech. To arrive at these seven picks, we hands-on tested more than 15 different pairs of running headphones over many miles, then scored each on a scale of 1 (not great) to 5 (really great) across several different categories, including functionality and adjustability. For more on how we test products, check out the BarBend Equipment Testing Methodology.

The Cleer ARC Sport II headphones in their case.

Below are some key elements we looked at when making our picks for the best running headphones.

Ergonomics and Comfort: Headphone comfort is pretty personal, so we judged these pairs based on both our testers’ experience and what reviewers have to say in order to get the consensus. 

Value: The prices here range from $30 to $300, but cost isn’t always the best indicator of quality. We weighed the features against the price of each pair of running headphones to give you a real-talk evaluation of their value.

Durability: At the every least, running headphones need to endure miles in the elements — including dust, rain, wind, and sweat — and best-case scenario, they can survive a fall or accidentally being stepped on. We kept this in mind when testing them out.

Does it Stay in Your Ear?: “Probably the most significant factor to consider is how secure the headphones are. Earbuds that fall out or headphones that jostle too much will annoy you,” notes BarBend expert reviewer Kate Meier, a certified personal trainer. Everyone’s ears are different, but we held these earphones to a high standard when reporting on their staying ability.

Best Running Headphones Overall: Beats Powerbeats Pro

The hands-down most important feature in a pair of running earphones is their ability to stay on, and this Beats pair, among the best Bluetooth earbuds we’ve tested, has that on lock — literally. They fit securely in-ear (thanks to four different sizes of silicone ear tips) and have adjustable ear hooks to keep them in place while you go the distance. That snug fit also offers passive noise isolation (using the fit of the earbuds to block external noise, versus actively canceling it out with technology), offering great sound quality on the go.

This is why these wireless headphones from Beats have been BarBend editorial member Rosie Borchert’s go-to earbuds for the last three years. She gave them a 4 out of 5 for overall experience and a perfect 5 out of 5 for comfort. “These stay put and are super comfortable,” she says. “I could shake my head around, and they wouldn’t fall out.” 

With 9 hours of uninterrupted listening time, they pack plenty of power to last you through two full marathons or — when you factor in the 24 hours of power held in the charging case — multiple weeks of training for a marathon. While not completely waterproof, they are water- and sweat-resistant. They also boast Class 1 Bluetooth technology, which ensures minimal connection issues. Borchert rated them a 4 out of 5 for durability and functionality.

Both wireless earbuds have volume and track controls, voice-activated Siri, and sensors to auto play or pause when they’re put in or taken out of your ear. One downside, though, is that they’re almost too capable. “I’ve had these things for years and I still bumble around trying to figure out what the buttons do,” Borchert says. “I wish [the controls were] a little bit more simple.”

These Beats headphones are compatible with both iOS and Android, but because Apple acquired Beats back in 2014, they have an Apple H1 chip and integrate pretty seamlessly with iPhones. You can see each earbud’s battery life on the screen when they’re connected, share playlists with a friend, and connect quickly to any Apple device. All around, they’re the best running headphones we’ve tested. At $250, though, they aren’t cheap.

Best Wireless Running Headphones: SHOKZ OpenRun Headphones

Looking for a pair of headphones — not earbuds — that aren’t over-ear or connected to pesky wires? You might like the SHOKZ OpenRun headphones, which are sleek, waterproof, and totally wireless.

These Bluetooth headphones use patented bone-conduction technology to transmit sound directly to your inner ear via vibrations on your cheekbones. The biggest benefit to this tech is that you can listen to playlists without blocking out the sounds of what’s going on around you — a huge perk for people concerned about having their head in the clouds when running at night, on busy roads, or perilous trails in the Amazon rainforest. 

“I’ve been using these headphones for about five years now, primarily for cycling and running workouts and when I need to be aware of my surroundings,” says BarBend editorial member Rosie Borchert, who scored them a 4 out of 5 for overall experience and 5 out of 5 for durability. “They’re still going strong after five years and countless workouts.” 

Not to mention, they’re completely sweat- and waterproof, so you don’t need to worry about running with these in a heat wave or the rain. 

That said, the audio quality of bone conduction doesn’t match up with what you’ll get from headphones or earbuds that transmit audio the old-fashioned way. “These are great for a very specific purpose, and anything outside of that they just don’t compare to other headphones,” Borchert says. “When I’ve tried to listen to podcasts with these and I’m outdoors cycling, I can’t understand a word. But in a quiet setting, I can still hear the podcast.” 

The microphone is surprisingly great for calls, and the button controls are easy to master, so all things considered, the SHOKZ scored a 4 out of 5 for functionality.

Another cool feature of the SHOKZ is their Quick Charge ability. With a full charge, you have up to eight hours of listening and calls, but a 10-minute quick charge will get you up to 1.5 hours of battery life — clutch for when you forgot to charge them, but are hoping to head out ASAP for a workout. 

Best Running Headphones for Sound Quality: Cleer ARC II Sport

Normally, you need to compromise on sound quality to use open-ear headphones, but not with this pair of Cleer ARC II Sport headphones. “Because the speaker isn’t inserted into the ear like typical earbuds, I expected the sound to be less immersive, but they sounded as good as my AirPods Pro,” says our tester, BarBend editorial member Matt Cummings. “It’s almost like a tiny speaker directed at your ear, as opposed to wedging into your ear.” And because they’re open-ear, you can still hear your surroundings for a safer experience whether you’re road- or trail-running.

Cummings adds that it’s not just the default sound quality that’s great. You can really customize your auditory experience in the app and change the controls, which include hands-free actions, like nodding to pause or turning your head to skip a song. Thanks to these features, Cummings gave the Cleer ARC II Sport headphones a perfect 5 out of 5 for functionality, adjustments, and his experience using the app. 

One of the only complaints he had was about the comfortability, giving them a 4 out of 5. “The bar that reaches behind the ear to secure it was slightly uncomfortable,” he said. “During my runs, I also noticed some bouncing because they weren’t quite a perfect fit. It is a flexible, rubber material, but there aren’t incremental adjustments to snuggle up to your ear. It was comfortable, just not perfect.” 

If you’re looking for an open-ear headphone model to run in, but don’t want to sacrifice hearing your podcasts word-for-word or feeling the punchy bass of your favorite music, Cleer ARC II Sport could be a good fit.

[Related: Jogging vs. Running]

Best Bluetooth Running Headphones: Bose Ultra Open Earbuds

If you like the idea of open-ear headphones and have an eye for design, turn your attention to these futuristic Ultra Open Earbuds from Bose. With Bluetooth 5.3 and multipoint connectivity, you can connect to multiple devices at once, and switch from one to the other seamlessly — then take them out on a run or start a conversation with someone without having to hit any buttons or remove them from your ears.

“These are easily the most comfortable headphones I’ve ever worn (and I’ve tried them all),” says Bojana Galic, marathon runner and BarBend editorial member, who gave them a 5 out of 5 for comfort. “You barely even feel you’re wearing them… I’ll wear them around the house all day like a stylish ear cuff and listen to music or answer calls, but I can still hear people talking to me.”

For cyclists or runners who want to hear the world around them, these are a solid Bluetooth headphone option. “The open-ear design offers a secure fit — I’m never worried about them falling out or shifting while I bike or run. For cycling, especially, I love them because they allow me to hear other riders or cars on the road,” Galic says.

But the downside of open-ear headphones is that they don’t do any noise-canceling. “In a gym setting, where total noise cancellation is preferred, they’re not totally ideal. They do let outdoor noise in, so in a gym, I typically swap these out for my on-ear headphones,” Galic says. However, with the Bose app, you can tailor the EQ settings to your liking.

The price tag is steep at $300, but if you’re interested in the open-ear design and want to try what’s a one-of-a-kind product on the market, you might love them. And the good news is, they should last you a long time — Galic scored them a 5 out of 5 for durability. 

Best Budget Running Headphones: JLab Go Air Sport

The JLab Go Air Sport earbuds seem to have it all in terms of tech: 32 hours of listening time on one charge (including the case); dirt, water, and sweat resistance; easy-to-use touch controls; three sound modes (Signature, Balanced and Bass Boost); a microphone in each earbud; the ability to use one earbud at a time; and an ergonomic ear hook to keep them locked on your ear. All this, and for just $30, which is well below the average for running headphones. 

“I need headphones like these,” says BarBend editorial member and certified personal trainer Alex Polish, ACE CPT, who’s used these running earbuds for over a year. “Air pods without loops to go around my ear just don’t stay in (yes, I’ve tried many), and I sweat too much for complete over-the-ear headphones. So, these have the perfect shape for me. They stay secure and I never have to worry about them going anywhere.” Polish scored them a 5 out of 5 in terms of comfort. 

Durability, meanwhile, scored a 4 out of 5. “It’s OK if you sweat a lot during your runs — I certainly do,” they added. “They won’t falter, skip, or break. But don’t put them right back in their case when you get home. Let them sit out and have them completely dry before you put them back in to charge. That’s their big weakness — if you let them charge while wet, they’re more likely to break down.”

[Related: JBL Under Armour Wireless Headphones Review]

The other weakness Polish points out is that they can get “moody” when syncing with different devices. “Since I’ve used them for so long, over time, they come in and out of sync with devices and with each other,” they explain, scoring functionality a 3 out of 5. “If they unsync with one of your devices (your computer, say) to pair with another (your phone), they can sometimes unsync with each other so only one ear works at a time. You kind of have to turn Bluetooth on and off again, as well as putting the headphones back in their case, to reset it. That can be annoying when you’re trying to hit the road.”

Best Over-Ear Headphones for Running: Soundcore Life Q30 Headphones

Running in over-the-ear headphones is a personal thing; some people love it; some people can’t stand it. If you’ve found that your ears are earbud-averse or want something that offers a little more coverage from the world, though, a pair of over-ear headphones could level up your runs. Our tester, BarBend editorial member Randall Colburn, is a fan of these Soundcore Life Q30 headphones, giving them a 4 out of 5 overall.

One of the standout features of this model is that they offer great sound quality and varying levels of Active Noise Cancellation (ANC) so you can still hear what’s going on around you outside or almost totally block it out during treadmill HIIT workouts indoors. “Using the Transparency Mode, I still feel as if I’m hearing enough of the world around me to feel safe. And when I use the Indoor or Transport modes, I’m really cocooned away from the world,” Colburn says, giving them a 4 out of 5 for adjustments and a 5 out of 5 for functionality. 

“You can swap between them with a button on one of the ear cups,” he adds. “On the other, you can pause and play your audio, or adjust the volume. I do wish I could swap tracks via the headphones, but these don’t offer that option.” You can control a lot from the headphones, but Soundcore’s app allows you to customize further.

As for comfort, the Q30s have faux leather-covered memory foam ear cups and an adjustable headband. This lets you fit the headphones to your head size, which helps keep them from moving while you’re running. “It barely moves when I tighten it to my noggin, so I’ve really had no issues with them bouncing or slipping,” Colburn says. 

[Related: How To Build Stamina for Running]

Just note that the ear cups can get pretty sweaty; you’ll want to clean them off after working out, and manage your expectations around their life expectancy if you sweat a lot. Soundcore doesn’t offer a waterproof or water-resistance rating, which means they may not do well if they get too wet.

All things considered, you’re getting a pair of Bluetooth, noise-canceling running headphones for under $100 — that’s a steal. 

Best Running Headphones for Apple Users: Apple Airpods

If you run with your iPhone (or want to), there’s a good chance the best running headphones for you are a pair of AirPods. I’ve been wearing the AirPods Generation 2 for five years now, and despite being able to test many other workout headphones as a fitness writer and editor, this pair has remained my tried and true.

I have small ears, and I’ve found most in-ear headphones to be wildly uncomfortable or straight-up impossible to keep in my ear. Even the best contenders survived other activities but slowly slipped out while running. For me, the original AirPods fit well, feel super lightweight, and don’t budge while running or doing burpees, which is why I give them a 5 out of 5 for comfort.

Otherwise, the standout feature is that they play so well with my other Apple devices. You can seamlessly transfer music or calls from device to device, share audio with a second pair of AirPods, control your music via an Apple Watch, and check the battery levels or manage the touch-control settings right within iOS. 

They use the same Lightning cable an iPhone needs to charge, though with 6 hours of battery life and 18 more in the case, I don’t find myself needing to do so often. Of course, many earbuds promise many more hours of battery life on a full charge, so consider that when browning your options. 

In all, I give them 4 out of 5 for functionality, docking a point only for the fact that they don’t noise-cancel. That’s not much of a problem while running, since I like to hear what’s happening around me, but in noisy places like subways or planes, the audio can be hard to hear. (If you want audio customization or noise-canceling, the other AirPod models have more bells and whistles.)

My pair has lasted me years, but I’d give them a 3 out of 5 for durability. For one, the buds are pretty dainty; if you were to accidentally step on one with shoes on, they’d probably bust. Second, when dropped, the magnetic-closure case tends to pop open and the earbuds scatter. Still, years later, my case and buds have had zero issues, are in one piece, and ready to be worn for many more miles.

Benefits of Running Headphones

The benefits of running are pretty juicy on their own, but you get even more perks when you pop on a pair of running headphones — namely, all of the below.

Hands-Free Running: “A benefit to a good pair of headphones made for running is that they won’t get in the way of your mobility,” says BarBend expert reviewer Kate Meier. “Running headphones are typically wireless, which means you won’t get caught on anything as you move.”

Noise Cancellation: Noise-canceling headphones may help block out distractions and improve your focus on the task at hand. (1) If you’re running outdoors, they can pose a safety risk by blocking out the sounds of your surroundings, but in the gym, they can help you remain laser-focused on your training.

Exercise Entertainment: “Perhaps the biggest benefit to running headphones is having the ability to listen to music, which can be motivating and keep you tuned in, so to speak, to your workout,” Meier says. And she’s right, since research suggests that listening to music can help you enjoy your workout more. (2) You aren’t limited to music, either. Cue up a podcast to learn something new or lose yourself in an audiobook to make the miles fly by.

Boosted Performance: Music doesn’t only make your workout more enjoyable, it also improves your physical performance and physiological efficiency and reduces your perceived level of exertion. (3) When running, specifically, listening to fast-paced music can help you push your pace without feeling like you’re working harder, according to a small 2014 study. (4)

How Much Do Running Headphones Cost?

There’s no need to spend hundos on a pair of headphones. You can get great running headphones for as little as $30, splurge for ones upwards of $300, or land anywhere in between. (And keep in mind, it’s pretty easy to find tech on sale, especially during events like Prime Day or Black Friday.)

What to Consider Before Buying Running Headphones

Our running headphone recommendations are only helpful if they’re what you’re looking for. To choose a pair, you’ll ultimately have to do some self-reflection and determine your needs, which features are most important, and the type of workout headphones that best fit those qualifications. Below are a few key factors to consider.

Comfort

If headphones aren’t comfortable or don’t stay in or on your ears, you won’t enjoy running in them. We vetted our picks with a close eye on those factors, but unfortunately, the only way to know for sure if a pair works for you is to try them out. 

BarBend’s Rosie Borchert wearing the SHOKZ OpenRun headphones.

It can help to buy a pair that’s adjustable in some way — for example, with different-sized silicone tips — but beyond that, comfort is largely up to personal preference. “Some people don’t like earbuds, some people can’t stand to have large headphones straddling their heads. Pick a style you’ll actually use and be comfortable with, or else it’s a waste of money,” says Kate Meier, our expert reviewer.

Connectivity

You’ll want to make sure your headphones play nice with your devices. This makes everything easier, including setup, connection, and disconnection, as well as the use of virtual assistants and other features.

If you’re an Apple user, AirPods aren’t your only choice. Since Apple acquired Beats in 2014, their headphones often include Apple’s chip for easy connection with iOS devices. Many other headphone brands — including Bose, JBL, and Sony — also have apps to help improve the experience on both iOS and Android devices. They can, however, sometimes make things more complicated by adding an extra step and potential failure point.

Adjustability

Adjustability can help with comfort, but it’s also a factor in terms of audio quality and sound experience. Do you want a pair of running headphones that’s always noise-canceling, that gives you the ability to turn noise-canceling on and off, or ones that allow you to hear ambient sound? Audiophiles may want to play with the sound balance, a feature not available in all models here, but that can be done with the higher-end ones.

Safety

You should also consider safety when shopping for a pair of running headphones. “Noise-canceling headphones may sound great, but they may not be the best option for people running outside,” Meier says. “It’s imperative to be aware of your surroundings, whether you’re on the streets, on a trail, or even running on a treadmill at the gym. If your music is too loud, you may miss the warning signs of danger.” 

BarBend tester Jake Herod running outdoors.

If you run on busy roads, trails, or paths, it may be smart to opt for bone-conduction headphones, ones that aren’t noise-canceling, or an open-ear pair that allows you to hear ambient sound while running. It’s not that you can’t run in noise-canceling headphones, but it may be best to save them for the gym.

Running Headphones FAQs

References

Molesworth, B. R., Burgess, M., & Kwon, D. (2012). The use of noise cancelling headphones to improve concurrent task performance in a noisy environment. Applied Acoustics, 74(1), 110-115.

Stork, M. J., Kwan, M. Y., Gibala, M. J., & Martin Ginis, K. A. (2015). Music enhances performance and perceived enjoyment of sprint interval exercise. Medicine and science in sports and exercise, 47(5), 1052–1060. https://doi.org/10.1249/MSS.0000000000000494

Terry, P. C., Karageorghis, C. I., Curran, M. L., Martin, O. V., & Parsons-Smith, R. L. (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological bulletin, 146(2), 91–117. https://doi.org/10.1037/bul0000216 

Lee S, Kimmerly D. (2014). Influence of music on maximal self-paced running performance and passive post-exercise recovery rate. The Journal of Sports Medicine and Physical Fitness, PMID: 25359134.

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