The European Powerlifting Federation (EPF) has held its European Bench Press Championships (EBPC) since 1995. That inaugural competition featured 120 competitors and was held in Budapest, Hungary.

Nearly 30 years later, 728 bench press specialists will travel to Istanbul, Türkiye, for the 2024 EPF European Bench Press Championships, which begins on Aug. 5, 2024. The seven-day contest will feature classic and equipped bench press contests, and all the age classes will be represented:

Sub-Junior (SJ) — ages 14-18

Junior (JR) — ages 19-23

Open

Masters 1 (M1) — ages 40-49

Masters 2 (M2) — ages 50-59

Masters 3 (M3) — ages 60-69

Masters 4 (M4) — ages 70+

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

Athletes to Watch

Below are athletes to keep eyes on in each weight class at the 2024 EBPC:

Open Classic

Ivan Chuprynko (Ukraine), 83KG — multiple-time world champion and world record holder

Eddie Berglund (Sweden), 74KG — world record holder in two weight classes

Emelie Aslund (Sweden), 47KG — two-time world champion

Ielja Strik (Netherlands), 84KG — 24-time world champion

Open Equipped

Per Marius Hole (Norway), 120KG — two-time world champion

Dariusz Wszoła (Poland), 59KG — Consistent podiums in every powerlifting discipline over 20 years

Zuzanna Kula (Poland), 57KG — multiple-time world champion and world record holder

[Related: FISU World University Powerlifting Championships Results]

Full Livestream Schedule

Note: All times are Central European (UTC + 1). The schedule is subject to change. 

Classic Bench Press

Monday, Aug. 5 

Women’s M3 & M4 — all classes — 11:00 a.m.

Men’s M3 & M4 — all classes — 2:00 p.m.

Women’s M2 — all classes — 4:30 p.m.

Tuesday, Aug. 6

Men’s M2 — all classes — 11:00 a.m.

Women’s M1— all classes — 2:30 p.m.

Men’s M1 — all classes — 4:30 p.m.

Wednesday, Aug. 7

Women’s SJ — all classes & Men’s SJ — 53KG-66KG — 10:00 a.m.

Men’s SJ — 74KG-120+KG — 1:00 p.m.

Women’s JR — all classes — 3:30 p.m.

Men’s JR — 53KG-83KG — 6:30 p.m.

Men’s JR — 93KG-120+KG — 9:00 p.m.

Thursday, Aug. 8

Women’s Open — 47KG-63KG — 10:00 a.m.

Men’s Open — 59KG-93KG — 12:30 p.m.

Women’s Open — 69KG-84+KG — 3:00 p.m.

Men’s Open — 105KG-120+KG — 5:00 p.m.

Equipped Bench Press

Friday, Aug. 9

Men’s M3 & M4 — all classes — 11:00 a.m.

Women’s M1, M2, M3 & M4 — all classes — 1:00 p.m.

Men’s M2 — all classes — 4:00 p.m.

Men’s M1 — all classes — 6:30 p.m.

Saturday, Aug. 10

Men’s SJ — all classes — 11:00 a.m.

Women’s SJ — all classes — 1:00 p.m.

Men’s JR — all classes — 3:00 p.m.

Women’s JR — all classes — 5:30 p.m.

Sunday, Aug. 11

Women’s Open — all classes — 11:00 a.m.

Men’s Open — 59KG-93KG & Special Olympics — 1:30 p.m.

Men’s Open — 105KG-120+KG — 4:00 p.m.

The full roster with nominated totals is available on Goodlift (http://goodlift.info/live.php), and the event will be live-streamed on the TheGoodLiftTV YouTube channel.

More Powerlifting Content

IPF Junior Bench Press World Record Flies To 225.5 Kilograms

“A Coin Flip With Death”: Powerlifter Jared Maynard Says Lifting Weights “Saved” Him From Rare Disease

Jamal Browner (110KG) Deadlifts 1,014 Pounds for a Rep and a Half In Training

Featured image: @the_epf_ on Instagram

The post How to Watch the 2024 EPF European Bench Press Championships  appeared first on BarBend.

The popular fitness brand is bringing back its online store featuring branded gear ahead of this summer’s CrossFit Games

CrossFit has relaunched its online store featuring retail items such as branded t-shirts, sweatshirts, tank tops and headwear, an initiative designed to build community and modernize the brand’s ecommerce approach under new leadership.

The fitness brand’s most recent online retail launch was in 2023, with the “The Official CrossFit Store” right before the 2023 CrossFit Games. 

Jenna Hauca, the new chief marketing officer of CrossFit, says the relaunch is exactly what the brand needs to expand its reach and better connect with its members.

“By making it easier for our community to showcase their passion for the brand and the sport, we’ll be able to forge deeper connections with loyal members while increasing exposure among people who might be unfamiliar with CrossFit and happen to see our logo on a friend’s shirt,” Hauca told Athletech News. “Naturally, we want to grow our audience, but we’re also focused on continuing to support our existing community by enriching their engagement with us. It’s a marriage of the two—a balance of history and future—that we’re working towards.”

CrossFit, founded in 2000 by Greg Glassman and Lauren Jenai, has become both a fitness regimen and communal space for its members, with over 13,000 affiliate gyms worldwide.

Known for its community-driven culture and results-based approach, CrossFit focuses on high-intensity, varied functional training movements such as calisthenics, Olympic weightlifting, aerobic exercise and pylometrics. 

Hauca says the online store’s relaunch continues the brand’s support and commitment to its over five million members.

“One thing about the CrossFit community that sets it apart from any other I’ve experienced is its deep connection to our mission and the impact our methodology has on millions of lives globally,” she said. “With this passion comes a strong desire to represent the brand. I recognized both a void and an opportunity here to provide our community with a modernized ecommerce offering, allowing them to access premium CrossFit-branded gear.”

The fitness brand has also hosted the annual CrossFit Games since 2007, which this year will begin taking place in Fort Worth, Texas, in August. The new online store will be launching limited-edition products to coincide with the Games.

“Next week we’ll be dropping a limited edition collection to commemorate the 2024 CrossFit Games kicking off on August 8th in Fort Worth, Texas,” Hauca told ATN. “This collection will be available both online and on-site at the Games. We’ll continue to expand our offering, and have near-term plans to incorporate performance wear and workout gear.”

The CrossFit online store currently offers women’s and men’s wear as well as accessories like baseball caps and headbands. Hauca says the brand looks forward to featuring products from CrossFit partners, like newly named official apparel and footwear partner Goruck, in the near future. 

The post CrossFit Relaunches Online Store, Eyeing ‘Modernized Ecommerce’ Under New CMO appeared first on Athletech News.

Life Time CEO Bahram Akradi notes that for many members, the athletic country club is more than just a gym, it’s their “social place”

Life Time is raising its full-year revenue guidance to between $2.56 and $2.59 billion following strong second-quarter performance, with founder and CEO Bahram Akradi touting high engagement numbers and noting that Life Time clubs are “everything to our members.”

LTH shares rose 8.6% in early hours trading Thursday in response to the earnings announcement. 

“The midpoint of this range will deliver approximately $1.31 billion of revenue in the back half of this year, versus $1.14 billion last year, implying a 14.6% revenue growth rate for the second half of 2024,” Akradi told investors on Thursday’s earnings call.

In the second quarter, Life Time’s revenue rose 18.9% to $667.8 million due to continued strong growth in membership dues and in-center revenue.

Life Time center memberships grew by 42,398, or 5.4%, since June 30, 2023, and increased by 30,626 from March 31, 2024. The operator’s total subscriptions (including center memberships and digital on-hold memberships) also trended upward by 5.5% to 878,767 from June 30, 2023.

“The second quarter also was an important inflection point for the company as we achieved positive free cash flow as expected and a net debt leverage ratio of 3.0 times, which was two quarters earlier than our plan,” Akradi said.

The luxury athletic country club operator opened three new centers in the quarter.

Member Experience Is Priority #1

In terms of consumer behavior, Life Time continues to have waitlists for its centers, and, despite an average monthly membership due of $190, is impervious to any tightening of the purse strings. 

“For an entity focused on particular deliverables, as long as you’re delivering the customer what they’re looking for, I think there’s plenty of customers who are willing to pay for that,” Akradi said. “We are not seeing any weakness at all anywhere across our business.”

It’s a point that Akradi emphasized, noting that the demand to become a Life Time member is organic.

“These results are with zero salespeople in the company,” he stated. “We’ve told you guys this for the last three years, but maybe now the results speak for themselves: there’s zero promotions. There’s no advertising for the membership.”

Akradi takes issue with the term “gym,” underscoring Life Time’s commitment to serving as more than a place for fitness – but a lifestyle. 

“(Life Time) — it’s everything to our members,” Akradi said. “It’s their social place, it’s their beach club, it’s their programs, it’s their network. Yes, they get a workout, and we are constantly working on how to improve those things from a member’s point of view.”

Investing in AI, Personal Training & Pickleball

When asked what other kinds of programs Life Time is looking to invest in, Akradi was quick to respond: artificial intelligence.

The lifestyle operator recently partnered with Microsoft to launch L.AI.C, an AI-powered Life Time member companion that lives within the Life Time member app. The initial iteration will answer basic questions such as club hours and descriptions but will eventually provide personalized class suggestions, tailored workout programs and more. 

“I think the most important transformation in this era is AI,” Akradi said. “If you’re not going to be ahead, you’re going to be ridiculously behind.”

Providing a rough sketch of plans, Akradi said AI will first improve the Life Time member experience regarding engagement. Eventually, the club operator plans to use the technology to create additional efficiencies.

Personal training, stretching and nutrition are all seeing an increase in interest, while pickleball remains a priority. Life Time is continuing on its mission of establishing 1,000 courts in the next 18 months and just filed a patent for an improved ball for the popular racket sport.

Akradi, a personal fan of pickleball, remains bullish on the sport and says it’s the activity that will get America “off the couch.” Earlier this spring, Life Time signed Lululemon as its official pickleball and tennis apparel partner.

“I think it’s got a very high potential of being an Olympic sport by the next Olympics,” he said of pickleball. “We’re all in. We’re going to support the sport just like we do with everything else.”

Life Time also sees demand from an employer perspective, with roughly 20 times as many applicants from personal trainers. 

“It’s really the best position we have ever been in,” Akradi said.

The athletic country club operator also appointed Erik Weaver as its executive vice president and chief financial officer. Weaver had served as Life Time’s interim CFO since January.

The post Life Time Raises Revenue Guidance on Continued High Engagement appeared first on Athletech News.

The corporate wellness giant’s name change from Gympass has been well-received, with attendance metrics showing that employees are using the platform more than ever

Wellhub has now reached three million employee subscribers, a new milestone for the corporate wellness giant, which rebranded in April from Gympass to reflect its pursuit of wellness verticals beyond just fitness such as mindfulness, therapy, nutrition and sleep.

Wellhub also reports that employee check-ins (defined as Wellhub-related activity, such as attending a yoga class or an online class via a partner app) have doubled from 250 to 500 million in the past year — a clear indication that the flourishing corporate wellness space is redefining wellness at work.

“Twelve years ago, we set out on a mission to empower every company to be a wellness company, where employees can check in with their well-being every day,” said Wellhub co-founder and CEO Cesar Carvalho. “Today, as we reach 500 million check-ins and three million subscribers, we can see the impact of that mission in full force. Companies are investing in their most important asset – their people – to improve both employee health and business performance.”

Wellhub’s platform also serves as a new customer funnel for its nearly 60,000 fitness and wellness partners; according to Wellhub, 90% of its members are new to the gyms they visit or apps they use. In 2024 alone, over 8,000 new wellness partners spanning gyms, studios and apps joined the Wellhub network. 

“At the end of the day, this achievement isn’t just about numbers; it’s about real people transforming their lives, whether it’s a company yoga challenge that sparked a newfound passion for fitness, a meditation session that helped someone manage stress or a nutrition program that fueled healthier eating,” Carvalho added.

Employers who sign up for Wellhub provide their employees with access to a vast network of gyms, studios and health-related apps for one discounted subscription price (up to 50% less than direct gym memberships). 

The platform has covered all the basis of holistic wellness and also features well-known fitness brands such as Life Time, Barry’s, Orangetheory Fitness, SoulCycle, Les Mills, Pure Barre, Club Pilates, Rumble and Apple Fitness+, along with a slew of mental well-being partners (Headspace, Meditopia, Asana Rebel and CorePower Yoga).

Wellhub subscribers can also access licensed therapists and expert advice from registered dietitians and nutritionists through partners Lifesum, MyFitnessPal, Nutrium and StrongerU. A sleep category features popular sleep support apps Rise Science, SleepCycle and SleepScore, while a women’s health category has also been launched for menstrual cycle tracking through the app Clue. 

Corporate wellness programs such as Wellhub have increasingly become an expectation of Gen Z and Millennial workers, who are prioritizing wellness and are seeking employers that align with their health and wellness values, according to a Lifesum survey.

Last summer, Wellhub raised $85 million in a Series F funding round at a valuation of $2.4 billion.

The post Wellhub Tops 3 Million Subscribers Following Rebrand appeared first on Athletech News.

Protein powders have come a long way in recent decades, which means there are more choices than ever when you’re searching for the best protein powders. Truvani Organic Plant-Based Protein Powder is one of the many options on the shelf, and it’s bound to catch your eye if you’re a plant-based eater. Unlike many vegan protein powders that are formulated around soy protein, Truvani Protein Powder is soy-free and utilizes other plant-based proteins.

In this Truvani Protein Powder review, our product tester provides first-hand experience from using the product, while I weigh in on the formulation as a registered dietitian alongside another of BarBend’s expert reviewers, also an RD. We’ve tested more than 100 protein powders with our supplement testing methodology, which guides us as we rate important aspects like taste, formulation, third-party testing, and more — every time.

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.

Main Takeaways

Truvani plant-based protein powder is certified organic, vegan-friendly, and free of artificial sweeteners and soy. It also is made from non-GMO ingredients.

Compared to other competitors, Truvani is more expensive but also has more flavor options.

The biggest drawback to Truvani Protein Powder is the cost at $3 per serving.

Truvani Protein Powder Specs

Outside the sea of the best vegan protein powders, you might find fillers, artificial sweeteners, and long ingredient lists. It can be hard to find a simple vegan protein powder. Truvani fits the bill with its simple ingredients and use of USDA organic, non-GMO ingredients.

BarBend’s expert tester and fellow registered dietitian Chelsea Rae Bourgeois, MS, RDN, LD, says of this product: “Truvani’s Plant-Based Protein Powder contains just 3-7 ingredients, with minimal, if any, added sugars. It’s a lean protein powder for those who follow a plant-based diet.”

Our tester drinks Truvani Plant-Based Protein Powder from a blender bottle.

Our product tester sums up their overall experience using Truvani Protein Powder, saying: “I was really impressed with the flavor, and am looking forward to having this in the morning. This isn’t my favorite protein powder, but I’d say it’s maybe top five. Still, for the price, there’s no way I’d buy this again. There are 20 servings in a bag that cost about 60 bucks!”

Who Should Use / Who Shouldn’t Use Truvani Protein Powder

Protein powders are a convenient way to add protein to help meet your protein needs (you can figure that out using BarBend’s protein intake calculator.) In addition to eating high-protein foods, protein powders can be added to your favorite drinks — all you need is a shaker bottle!

Whether you’re looking for muscle gain or simply want a protein supplement to help make you feel more full throughout the day, Truvani Protein Powder can be a good fit for nearly anyone.

Recommended for:

People who want a convenient way to add protein to their diet.

Protein powder users who avoid dairy, soy, or artificial sweeteners.

People on special diets like low-carb/keto and paleo.

Not Recommended for:

Those who need to limit their protein intake for health reasons, e.g. kidney or liver issues.

People with allergies or sensitivities to peas, pumpkin seeds, or chia seeds.

Those who don’t necessarily need a vegan/plant-based protein powder and are okay with using whey (many of which are cheaper than this powder.)

Our Experience Using Truvani Protein Powder

Whether you’re working to build muscle through strength training, recover from long-distance runs, or are simply trying to incorporate more high-protein, low-calorie foods to support weight loss, Truvani may work well for you.

Our product testers give Truvani Protein Powder a 4 out of 5 for flavor and 4.5 out of 5 for solubility — both respectable scores. Given our tester’s experience and feedback, we’d suggest mixing Truvani Protein Powder with milk or a smoothie for the best texture. 

Ingredients and Formulation

This powder comes with a blend of different protein sources. According to registered dietitian Bourgeois: “I like that each serving provides 20 grams of USDA organic protein. And while the other macros will vary between flavors, all the options are fairly lean. Those who need to boost their protein intake without skewing their other macronutrients may like this type of protein powder.”

Overall, Bourgeois rates this formulation a 4.5 out of 5, high praise from a registered dietitian. She says: “This protein powder offers a good balance of macronutrients and boasts an impressively lean ingredients list. The deductions stem from its sodium content, which may be a deterrent for some.”

Nutrition Facts label on a bag of Truvani Plant-Based Protein Powder.

As an RD, I’ll break down the specific ingredients for you here.

Organic Pea Protein

When comparing pea protein versus whey protein, the main difference is that pea protein comes from high-protein vegetables instead of an animal source. While whey protein comes from cow’s milk, pea protein powder is from yellow and green split peas, making it a common ingredient in vegan protein powders. 

Whey protein powders are considered some of the best protein powders for muscle gain — so how does pea protein stack up? According to a small study of men and women taking pea or whey protein during eight weeks of high-intensity functional training, “whey and pea proteins promote similar strength, performance, body composition, and muscular adaptations.” (1)

Foods like peas are considered to be complete proteins, which means they contain all of the essential amino acids your body can’t make on its own. (2) Similar to whey, pea protein can either be a concentrate or an isolate — the latter being higher in protein by weight. (Truvani doesn’t specify if the pea protein they use is a concentrate or isolate.)

Truvani Protein Powder is dairy-free, so it’s suitable if you have a milk allergy or intolerance. Truvani Protein Powder sets itself apart from other vegan protein powders since it’s soy-free, so it’s a great choice if you have a soy allergy or are avoiding soy for any reason. (Soy is perhaps the most common vegan protein source, so it’s in a lot of vegan products.)

Organic Pumpkin Seed 

Along with pea protein, pumpkin seed is one of the main sources of plant-based protein in Truvani’s protein powder. Pumpkin seeds are one of the richest plant-based sources of iron. According to the United States Department of Agriculture’s nutrient database, a single cup of pumpkin seeds provides around 11% of the daily value for iron.

In addition to iron, pumpkin seeds are rich in healthy unsaturated fats. Studies have consistently suggested that diets rich in plant-based foods like nuts and seeds are associated with healthier blood pressure, cholesterol, and blood sugar levels. (3)

Organic Chia Seed Seed Protein

You’ve probably heard of the health benefits of omega-3 fatty acids before. Omega-3 fatty acids are a specific type of dietary fat that comes with a slew of potential health benefits, including the ability to fight inflammation. (4)

Our tester holds a bag of Truvani Plant-Based Protein Powder.

Considering a typical American diet is higher in omega-6 fats (which tend to be more pro-inflammatory) than omega-3’s, it’s important to consume foods like chia seeds, which are one of the richest plant-based sources of omega-3’s you can get.

More specifically, chia seeds have proven heart health benefits like reducing blood pressure, lowering cholesterol, and helping platelets not stick together, which may help lower your risk of serious health issues like heart attack and stroke. (5)

Organic Vanilla Powder

All of the flavors of Truvani’s protein powder (except the unflavored version) contain vanilla powder as a flavor enhancer. Vanilla powder helps provide a more intense vanilla flavor since it’s made from vanilla beans, yet it’s not a source of sugar. 

Organic Monk Fruit Extract

Other than the unflavored/unsweetened version, all of Truvani’s flavors contain monk fruit extract as a sweetener. Monk fruit extract is considered a natural non-nutritive sweetener and is a good option if you’re avoiding artificial sweeteners. 

Some of the best-tasting protein powders we’ve tested use sweeteners like monk fruit extract along with stevia. Both of these sweeteners are considered paleo-friendly, and they’re also suitable for low-carb diets such as keto.

Other Ingredients

All of the flavors of Truvani Protein powder contain the protein blend (pea protein, pumpkin seed, chia seed) and monk fruit sweetener — the exception is the unflavored version, which doesn’t contain vanilla powder or monk fruit sweetener. Depending on the flavor you choose, there are other ingredients on the ingredients list besides the protein blend including:

Lemon extract (Lemon Cookie flavor)

Matcha green tea (Matcha flavor)

MCT oil (Lemon Cookie flavor only): MCT oil is made from medium-chain triglycerides, a type of fat that might help with weight loss, according to some studies. (6)

Organic alkalized cocoa

Organic banana powder (Banana Cinnamon flavor)

Organic peanut flour (dried and ground peanuts and not actual flour, so it’s still gluten-free!)

Organic spices (ginger, cinnamon, nutmeg, allspice, etc.)

Taste

With all of the flavor options Truvani offers, our BarBend product tester has a lot of input regarding its taste. In terms of a score for taste: “Taste gets a 4 out of 5. The first half of my drink was heaven, but I got a little tired of the flavor by the end of it.”

Our tester drinks a Truvani Plant-Based Protein Powder shake from a glass jar.

The flavor our tester used was matcha and had this to say about the experience: “A long time ago, I had a friend who would make me matcha lattes in the morning. I don’t drink caffeine anymore, but this matcha-flavored protein shake is going to be an awesome way to start my day.”  

When it comes to using the protein powder mixed with milk versus water, our tester notes that it is better with a milk product if you want something creamy. “I mixed this with water and some soy milk, and I preferred the taste of it when mixed with the soy milk. It mixes well with both, but some sort of milk or milk-like product adds to the creaminess you want from a matcha.”

Reviewers on Truvani’s website reflect positively on the chocolate flavor, so if you’re not a big matcha fan you might have good luck with chocolate or vanilla. If you don’t want to mess with the flavors and want to go for the unsweetened version (similar to popular collagen powders), then that’s also an option Truvani offers.

Remember that the flavors often aren’t just about taste, though. Bourgeois points out that the different formulas for different flavors can mean a variety of nutritional content: “Some of the flavors provide a significant portion of your day’s recommended sodium intake. For example, the chocolate peanut butter flavor contains 330 mg of sodium per scoop, which is 14% of the Daily Value. If you’re monitoring your sodium consumption, be sure to read the nutrition labels on this product to avoid exceeding your recommended intake.”

[Read More: Best Whey Protein Powders]

Solubility

The ingredients and flavor of protein powder can be on point, but that doesn’t mean much if it doesn’t mix into your favorite beverages very easily. Protein powders usually mix the best into things like milk or smoothies, but you can use plain water as well. If you want a uniform, smooth result, you’ll get the best results using a shaker bottle or an actual blender.

Our product tester gives Truvani Protein Powder a 4.5 out of 5 for solubility, noting that this protein “Mixes fine with water, but definitely tastes better with milk or a milk-alternative.”

A close look at a freshly-mixed glass of Truvani Plant-Based Protein Powder.

They also had this feedback in terms of the solubility of Truvani Protein Powder: “This mixed up surprisingly well. Not floaters at all. However, there were some caked-on leftovers on the bottom of my bottle after I finished the drink.”

What made Truvani Protein Powder not get a perfect score of 5 out of 5 for solubility?  From our product tester: “The texture is a little gritty. While not unpleasant, it isn’t super smooth.” If you want a smoother, creamier end product, follow our tester’s suggestion and consider not mixing it with water: “I liked this much better with soy milk. Next time I need to froth up my milk to really feel like I spent 8 dollars at a coffee shop on a matcha drink, I’ll use this.”

Price Per Serving

The price per serving for Truvani Protein Powder is a bit steep compared to similar competitors (organic, vegan protein powders) at $3 per serving. You can get a 17% discount if you choose the auto-ship option, which brings the price per serving down to $2.50 — but that’s still more expensive compared to similar products.

Our product tester has similar views on the price, which is one of its biggest drawbacks. They provided their opinion on the value of Truvani Protein Powder: “I’ll use the whole bag, for sure, but I’m not willing to pay the premium price for this protein powder.”

A close look at a scoop of Truvani Plant-Based Protein Powder.

Our tester elaborates on the value of Truvani Protein Powder, saying: “I like to have two scoops of protein powder a day (it’s hard being mostly vegetarian), so I’d go through this in about 10 days. That’s six bucks a day! I prefer a protein powder with a larger amount of servings per container so I’m not constantly having to restock. Also, I hate this type of bagged protein — I’m always worried it’s going to topple over when I’m scooping — and without fail, I always make a mess.” 

Third-Party Testing

Truvani Protein Powder is third-party tested, but the results of testing aren’t available to the consumer on their site. Because supplements aren’t regulated by the Food and Drug Administration (FDA), third-party testing helps to ensure levels of things like heavy metals are low enough to be considered safe.

Considering one of the founders of Truvani is Vani Hari (aka Food Babe), it’s a primary goal of the company to minimize the levels of trace metals and other contaminants in their products. While it’s impossible to completely eliminate traces of heavy metals (plants like peas take them up from the soil,) Truvani notes: “[A]ll our products are regularly tested for mercury, lead, cadmium, arsenic, and glyphosate. Not only that, each batch of each product is tested…We are committed to providing the highest quality products for our customers.”

What to Consider Before Buying Truvani Protein Powder

We’ve tested 100 different protein powders, both plant-based and whey protein-based. Several factors come into play when deciding if Truvani Protein Powder is a good fit for you.

Cost: Truvani is one of the more expensive options, which is an important factor for many people to consider.

Special diets: Unlike whey protein and the best soy protein powders, Truvani’s protein powder is suitable for special diets like paleo, soy-free, and milk-free diets.

Protein content: The protein content of Truvani’s Organic Plant-Based Protein Powder is consistently around 20 grams per serving across all flavors.

Sweetener: Not everyone will like the taste of sugar alternatives like monk fruit sweetener, so if you don’t like the taste you might consider the unflavored version.

Truvani Protein Powder Vs. Competitors

There are plenty of choices for plant-based protein powders on the market — how do you know how Truvani Protein Powder stacks up against the competition? We’ve got you covered with a direct comparison of similar products. 

Looking down into an open bag of Truvani Plant-Based Protein Powder.

To give you a side-by-side view, we chose powders from Transparent Labs and Onnit, which both use pea protein and other vegan protein sources in their plant-based protein powders (similar to Truvani.) The biggest differences between the products are the flavor options (Truvani has the most options — both Transparent Labs and Onnit only have two flavors each) and price.

Check out our full Transparent Labs Organic Vegan Review.

A Note on Iron

Another thing to note with these plant-based protein powders is their iron content. Iron is a nutrient that helps build proteins in your red blood cells, which are responsible for transporting oxygen. Iron is one of the nutrients you’re more likely to be deficient in with a vegan diet.

Truvani Protein Powder contains 0% of the daily value for iron, while one serving of Transparent Labs Organic Vegan provides 25% of the daily value, and Onnit Plant-Based Protein provides 33% of the daily value for iron per serving.

The fact that Truvani Protein Powder doesn’t have any iron is a drawback when compared to Transparent Labs and Onnit. Some of the best protein powders for women are those that contain iron because women generally have higher iron needs. (Trans and nonbinary people should consult with a trans-affirming nutritionist or physician to get insight into their iron needs.)

Places to Buy Truvani Protein Powder

You can buy Truvani Protein Powder directly from their website, which offers a 17% discount if you order on autoship. Other online retailers where you can find Truvani Protein Powder include:

Bottom of a bag of Truvani Plant-Based Protein Powder.

Amazon

The Vitamin Shoppe

Whole Foods

Professional Supplement Center

myotcstore.com

Customer Experience and Brand Reputation

Truvani offers free shipping for orders over $65. According to their website, orders are usually fulfilled within 24 to 48 hours and delivered to addresses in the United States and Canada. 

For their return policy, Truvani offers returns within the first 30 days of delivery if you’re unsatisfied, but you’ll be responsible for return shipping. However, this only applies to the first purchase of a product, and original shipping charges aren’t refunded.

Customer reviews on Truvani’s site are overall very positive, with many reviewers appreciating the simple and clean ingredients list, lack of additives and fillers, Truvani’s transparency, and the fact that the protein powder is well tolerated compared to other protein powders reviewers have used.

Our Final Verdict on Truvani Protein Powder

It’s no question that the ingredients in Truvani Protein Powder are simple with no fillers, binders, or artificial sweeteners. The protein content per serving is similar to other competitors and the variety of flavor options is a big plus. Our product tester appreciates the flavor and overall good solubility when using Truvani Protein Powder firsthand.

If money was no object, I’d definitely consider replacing my current protein powder with it — and that’s coming from a dietitian! However, the price per serving makes the cost a bit too steep for me given how often I use protein powder, and that might be the case for the general population, as well.

Truvani Protein Powder FAQs

References

Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019, January 4). The effects of whey vs. Pea Protein on physical adaptations following 8-weeks of high-intensity functional training (HIFT): A pilot study. Sports (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/ 

Shanthakumar, P., Klepacka, J., Bains, A., Chawla, P., Dhull, S. B., & Najda, A. (2022, August 22). The current situation of pea protein and its application in the Food Industry. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9412838/ 

Mohammed, S., & Qoronfleh , M. (n.d.). Seeds. Advances in neurobiology. https://pubmed.ncbi.nlm.nih.gov/32006367/ 

Poggioli, R., Hirani, K., Jogani, V.G., & Ricordi, C. (2023). Modulation of inflammation and immunity by omega-3 fatty acids: A possible role for prevention and to halt disease progression in autoimmune, viral, and age-related disorders. European review for medical and pharmacological sciences. https://pubmed.ncbi.nlm.nih.gov/37606147/ 

Khalid, W., Arshad, M. S., Aziz, A., Rahim, M. A., Qaisrani, T. B., Afzal, F., Ali, A., Ranjha, M. M. A. N., Khalid, M. Z., & Anjum, F. M. (2022, December 15). Chia seeds (salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food science & nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9834868/ 

W;, M. K. (2015). Effects of medium-chain triglycerides on weight loss and body composition: A meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics. https://pubmed.ncbi.nlm.nih.gov/25636220/

The post An R.D.’s 2024 Truvani Protein Powder Review  appeared first on BarBend.

Imagine getting your micronutrients in a cup without the powerfully grassy flavor — with even a hint of lemon and lime. 8Green’s Super Greens Powder allows you to do just that. Like the best greens powders out there, 8Greens Super Greens Powder offers a ton of nutrients, but with a taste our team ranks at an impressive 5 out of 5.

What else sets 8Greens apart? And what does it taste like? We’ve done all the testing and research for you. Here at BarBend, we have a team of personal trainers, nutrition coaches, competitive athletes, and fitness enthusiasts who have tested over 40 greens powders using our supplement testing methodology. For this 8Greens review, I’ve drawn on my years of experience as a certified nutrition coaches, checked in with our team of expert testers, and consulted a registered dietitian about the formula. Here’s what we found.

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.

Main Takeaways

Packed with Greens: 8Greens contains a proprietary blend of eight different greens, allowing you to fill your daily dose of veggies in one drink.

Prebiotics and Probiotics: 8Greens Super Greens Powder contains a proprietary blend of pre- and probiotic blend to potentially improve gut health.

Relatively Affordable Supplement: 8Greens is a pretty affordable way to get your greens. A jar of 25 servings goes for $35 or $1.75 per serving — and with a subscription, it’s even less. 

8Greens Specs

8Greens Super Greens Powder is loaded with a propriety blend of eight real greens, vitamins, and essential nutrients intended to support various aspects of your health. The greens blend includes (all listed as organic, though the jar doesn’t have a USDA-certified label) spinach, kale, aloe vera, wheatgrass, blue-green algae, barley grass, chlorella, and spirulina.

8Greens Super Greens Powder with cup and packet.

Former model, now health entrepreneur, Dawn Russell conceptualized this product after being diagnosed with stage three lymphatic cancer at the age of 25. After chemo, she tried everything to feel better, and the one thing that she noticed made the most difference was getting her daily dose of greens. This journey inspired her to create what 8Greens is today. 

Each serving — you’ll get 25 per jar — is chock full of vitamins. It claims to provide as much vitamin B6 as 38 cups of spinach, as much vitamin C as six oranges, as much zinc as 27 cups of beet greens, and as much vitamin B5 as 10 cups of broccoli. 

Still, you may well opt for a drinkable version of your greens — maybe it’s a busy work or travel week filled with more fast food than fruits and veggies. Indeed, according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans consume enough fruits and vegetables daily. (1)

[Related: Best Fruit and Vegetable Supplements]

But can a drink with all those greens and vitamins packed into it taste good? Our expert tester, who tried out 8Greens daily for a week, gives a definitive yes, giving it a 5 out of 5 for taste. Let’s dive into the nitty gritty of this powder.

Pros

Who Should Use / Who Shouldn’t Use 8Greens

Everyone’s needs are different and, here at BarBend, we acknowledge that not every supplement is perfect for every individual. This is why we’ve made a list of who would benefit from taking 8Greens and who might not. 

Recommended for:

People with a busy lifestyle 

People who need assistance getting their daily dose of greens

People who want more than one flavor to choose from

Not Recommended for:

People who want a supplement that is third-party tested

People who already get their dose of veggies with a nutrient-dense, whole-food diet 

People who want a supplement that doesn’t have proprietary blends

Our Experience Using 8Greens

Our expert tester, who has a lot of experience testing greens powders, had an overall great review of their experience with 8Greens.

Our tester holds a scoop of 8Greens Super Greens Powder.

Since it has only 15 calories, it’s by no means a meal replacement, another one of our testers who tried the 8greens effervescent tablets version of the product concludes, “It’s a nice afternoon pick-me-up.” That said, the ingredients just aren’t transparent enough for registered dietitian and BarBend expert reviewer Chelsea Rae Bourgeois. “Unfortunately, 8Greens is made up of three proprietary blends, further adding to the mystery behind this greens powder,” she says. “With such limited research available in support of greens powders versus just eating a balanced diet, not knowing how much of each ingredient is in the product is a huge turn-off.”

Ingredients and Formulation

The main ingredients in 8Greens Super Greens Powder are all proprietary blends: one for greens, one for pre- and probiotics, and one for fiber. Because they use these blends, 8Greens does not disclose how much of each ingredient is in each serving. I agree with Bourgeois about proprietary blends: as a certified nutrition coach, this powder loses credibility with me in that regard, as proprietary blends obscure ingredient amounts. (2)

Supplement Facts label on a container of 8Greens Super Greens Powder.

But according to the supplement facts label, you’re getting a whole lot of vitamin C in each serving. “Vitamin C is essential to overall health, playing a key role in immunity,” Bourgeois explains. “You get 278% of the daily value for vitamin C in one serving of 8Greens.”

Overall, Bourgeois rates the formulation of 8Greens Super Greens Powder a 2.5 out of 5. “While 8Greens contains an array of likely beneficial ingredients, they are masked behind proprietary blends,” she explains. “The pre- and probiotic blend may support gut health, but there are many gut health supplements available with research-backed doses and clarity.”

[Related: Best Probiotic Supplements]

Taste

Greens powders aren’t exactly known for their delightful taste. They’re often quite green in taste. But according to our tester, 8Greens isn’t terribly grassy.

Our tester drinks 8Greens Super Greens Powder

“Compared to the three or four other greens powders I’ve used, this tasted much less earthy. I actually enjoy the lemon flavor, which is something I never thought I would say about a greens powder.” That said, if you’re not a sour-citrus person, you might want to be aware that the flavor may be a bit powerful for you. Our tester enjoyed the experience, but it is something to be conscious of. “The Lemon Lime flavor was maybe a touch too strong, but I liked it.”

Still, at the end of their week testing it daily, the taste scores a 5 out of 5 from our tester.

Solubility

Our tester doesn’t have major complaints about the solubility of 8Greens, either. 

Our tester dumps 8Greens Super Greens Powder into a cup of water.

“It mixed beautifully with water. There was a slight texture when I drank it, but no clumps.” That said, it wasn’t a completely mixed job. “A small amount stuck to the sides of my shaker cup.”

Our tester reports that there’s no need to chug this drink right away, but they do recommend giving it a quick swirl before drinking if it’s been sitting out. “I let it sit for about two minutes after shaking it and a small amount settled in the bottom. I would just recommend shaking or stirring real quick if you set it down for a bit.” It’ll mix right back up, though, so you won’t have to fully blend again.

Fresh-mixed 8Greens Super Greens Powder in a shaker cup.

Overall, our tester gives this one a 4.5 out of 5 for solubility.

Price Per Serving

If you’re on a budget, 8Greens is a great option. It’s $1.75 per serving. On a subscription, it’s even better at $1.19 per serving. Many competitors are more expensive than 8Greens, so you’re looking at a good bang for your buck.

Third-Party Testing

Another downside to 8Greens is that they do not conduct third-party testing, and the product is not FDA-approved (supplements are not required to be). This is especially important because their blends of greens, pre- and probiotics, and fiber are all proprietary, meaning they don’t list the exact doses of each ingredient — so it’s impossible to tell what you’re getting. 

Looking down into a freshly mixed cup and container of 8Greens Super Greens Powder.

Research on the benefits of greens powders and juices is lacking, so this makes third-party testing even more important for weeding out the ones that make false claims. The company does enlist the support of former FDA expert and nutrition scientist, Dr. Paula Trumbo, which gives it a touch more credibility — but I wish they had some third-party testing. 

What to Consider Before Buying 8Greens

When evaluating 8Greens Super Greens Powder, we considered several factors to provide a thorough review. Our team tested over 40 different greens supplements, including powders and greens tablets, examining their formulas and ingredients as well as our experience using each product and how they fit into our daily routines. There are a few things to think about when deciding if this powder is the right choice for you. 

A close look at a scoop of 8Greens Super Greens Powder.

Check All the Ingredients: This powder has eight different veggies, as well as a pre- and probiotic blend and a fiber blend. But, they are all proprietary, which means you don’t know how much you’re getting.

Third-Party Testing: 8Greens is not third-party tested, which may be a red flag for competitive athletes who need to be sure there are no banned substances in their supps.

Your Current Diet: If you aren’t getting enough leafy greens in your diet or nutrients from other supplements, then you may benefit from this powder. 

Talk to Your Doctor: Especially if you have health conditions like diabetes or kidney disease or are pregnant or breastfeeding, talk with your doctor before taking 8Greens (or any supplement).

8Greens Vs. Competitors

There are a lot of green drinks out there, but it can be hard to tell what makes each stand out at first glance. To make it easier, we’ve lined a couple up side by side to show you how they stack up against each other. 

Directions on a container of 8Greens Super Greens Powder.

We chose Athletic Greens because it’s one of the most popular greens powder on the market right now. Although AG1 costs a lot more, you arguably get more value from their greens powder. AG1 is packed with prebiotics, probiotics, digestive enzymes, super mushrooms, superfoods, herbs, antioxidants, vitamins, and minerals — and they’re third-party tested.

We also compared 8Greens with Transparent Labs Prebiotic Greens, another greens powder that’s priced slightly higher than 8Greens. But Transparent Labs is third-party tested and has no proprietary blends.

Read our full Athletic Greens review.

Places to Buy 8Greens

Directly from their website

Amazon

Whole Foods

Walgreens 

Target 

Vitamin Shoppe 

Customer Experience and Brand Reputation

If you buy directly from the 8Greens website, you can return the product within 30 days if you try them and decide you don’t like them. 8Greens offers standard shipping rates and provides free shipping after you spend $50 or more. They also offer a 20% off code when purchasing for the first time, a rewards program each time you order, and a referral discount that you can take advantage of directly from the 8Greens website.

An opened tub of 8Greens Super Greens Powder.

8Greens has a 4.4 out of 5 customer review rating on Amazon out of 6,144 global ratings. The few negative reviews mention that users don’t like the taste. Most of the reviews are positive, citing a boost in energy levels, immune support, and a general improvement in overall health. 

Our Final Verdict on 8Greens

8Greens is a decently priced effervescent green drink. It features a wide variety of greens aimed at rounding out a healthy diet, boosting your immune system, and aiding in digestion and gut health.

It’s by no means a miracle solution to your health goals, nor is it the most transparent about its ingredients. But if you’re on the go and struggling to get your daily dose of veggies in, 8Greens Super Greens Powder can be a great option to grab. 

FAQs

References

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1. 

Saldanha, L. G., Dwyer, J. T., Hardy, C. J., & MacKay, D. J. (2023). Perspectives on the Use of Proprietary Blends in Dietary Supplements. The Journal of nutrition, 153(5), 1305–1308. https://doi.org/10.1016/j.tjnut.2023.03.035

Hofman, D. L., van Buul, V. J., & Brouns, F. J. (2016). Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins. Critical reviews in food science and nutrition, 56(12), 2091–2100. https://doi.org/10.1080/10408398.2014.940415 

The post Is 8Greens Review Worth It? (2024) An RD and Two Nutrition Coaches’ Insight appeared first on BarBend.

Even the best protein powders can’t stand in for the “real thing” — that is, nutrient-rich whole foods that give you more than just a whole lot of protein per gram. Whether you’re focusing on muscle gain, recovery, weight loss, or just feeling better all around, it’s not all about the hypertrophy-promoting macro. You’ll want to focus on high-quality, nutrient-dense foods helps you feel full, fueled, and healthy.

For the days you’re fresh out of pre-workout and looking for the nutrient-rich treats to get the most bang for your buck, we’ve got a list of the best nutrient-dense foods you’ll want to add to your shopping list. They contain an excellent ratio of macronutrients, micronutrients, and other goodies your body needs. 

Key Takeaways

Nutrient-dense foods are those that are packed with vitamins, minerals, complex carbohydrates, lean protein, and healthy fats yet are relatively low in calories. (1)

Nutrient density is the amount of nutrients you get for the calories consumed. (2)

The most nutrient-dense foods include salmon, nuts, berries, and leafy greens. 

A nutrient-rich diet can help prevent chronic diseases and reduces risk factors such as heart disease, high blood pressure, diabetes, and obesity. (3)

What Is Nutrient Density?

What is nutrient-dense food, exactly? Nutrient density is the amount of nutrients you get for the calories consumed. (2)

A prepared meal kit from Hello Fresh

People with different goals may aim to eat more calories (building muscle) or fewer calories (weight loss). In both cases, nutrient-rich foods will give you high-quality calories that help inch you toward either goal. 

Which essential nutrients make up nutrient-dense foods? Let’s look at a few categories.

Macronutrients Vs. Micronutrients: Macronutrients (or macros) are your big three — protein, carbs, and fats. These are where calories, or energy, come from. Micronutrients are your vitamins (A, B1-12, C, D, E, and K) and minerals (calcium, potassium, magnesium, manganese, selenium, phosphorus, folate, iron, and more).

Micronutrients for Athletes: Certain micronutrients, like sodium, magnesium, calcium, iron, selenium, zinc, vitamin D, and vitamin K, are especially crucial for athletes. (4)

Antioxidants: You’ll see the term antioxidants a lot — antioxidants refer to any substance that helps fight oxidative stress and reduce inflammation in your body. Many of the micronutrients mentioned above, and more may qualify. (5)

Most Nutrient-Dense Foods 

Here are the most nutritious foods you can eat (and why to eat them).

The nutritional value of each food comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (6)

Salmon

When it comes to high-protein foods, salmon is one of your top choices for nutrient density because it’s a high-quality source of protein and an impressive array of nutrients.

Image via Shutterstock/Evan Lorne

But what do we mean when we call a protein “high-quality,” anyway? According to Registered Dietitian Aimee Gershberg, RD, CDN, CPT“High-quality is often a reference to bioavailability, or our ability to absorb and utilize the nutrients of foods we eat. Minimally processed foods like chicken, meat, fish, and other types of animal proteins are foods with high percentages of protein per weight. They also contain micronutrients like iron, B-vitamins, and bioactive compounds.”

Nutrient-Dense Content: Salmon contains omega-3 fatty acids, magnesium, potassium, and selenium, and it is high in vitamins B-12 and D. (7)

Benefits: There are several omega-3 benefits, including better heart health, brain health, less inflammation, and muscle recovery. (8)

Macros: Every 100 grams of wild Atlantic salmon contains about 20 grams of protein and 6 grams of healthy fats. (7)

Nuts

The most nutrient-rich types of nuts are unsalted almonds, pistachios, and walnuts. Nuts are among the best healthy snacks because they contain healthy fats that help you feel satiated. (7)

Credit: Dionisvera / Shutterstock

And there’s no reason to turn your nose up at the protein content. Gershberg explains: “[A] common myth about protein intake is that the best protein sources is always meat. This is not always the case. Plants can be a great source of protein.”

Nutrient-Dense Content: Nuts contain healthy unsaturated fats, protein, fiber, and other nutrients. 

Benefits:

Almonds are one of the best sources of calcium in the nut family. They also contain vitamin E and magnesium. (9)

Walnuts contain L-arginine, which boosts nitric oxide and may be beneficial for heart health. (10)

Pistachios are high in fiber and antioxidants.

Nutrients in nuts can help reduce the risk of chronic diseases and reduce inflammation. (11)

Macros per 28-Gram Serving: 

Almonds: 6 grams of protein, 14 grams of fat, 6.1 grams of carbs

Pistachios: 5.7 grams of protein, 12.8 grams of fat, 7.7 grams of carbs

Walnuts: 4.3 grams of protein, 18.5 grams of fat, 3.8 grams of carbs

Berries

Berries are nutrient-dense fruits that make a great healthy snack, smoothie ingredient, or breakfast addition. Examples include blueberries, raspberries, strawberries, and blackberries.

Credit: Subbotina Anna / Shutterstock

Nutrient-Dense Content: Berries are rich in vitamins and antioxidants and are high-fiber foods. They get their rich colors from the antioxidant anthocyanin. (12)

Benefits: 

They may help lower the risk of cardiovascular disease. (13)

Potential health benefits of anthocyanins include protection from chronic diseases, better brain health, and less inflammation. (14)

Athletes tend to focus on protein and carbs and may be lacking fiber. Fiber benefits include better gut health and less inflammation.

Macros per 100-Gram Serving: 

Blueberries: 0.7 gram of protein, 0.3 gram of fat, 14.5 grams of carbs

Raspberries: 1.01 grams of protein, 0.2 gram of fat, 13 grams of carbs

Strawberries: 100 grams contains 0.64 gram of protein, 0.2 gram of fat, 8 grams of carbs

Eggs

Eggs are a (sometimes) inexpensive, convenient, nutrient-dense protein source. 

Credit: Tatjana Baibakova / Shutterstock

Gershberg ranks eggs among the best sources of protein, too. She explains: “The protein digestibility-corrected amino acid score (PDCAAS) is a way to evaluate the quality of a protein. The highest ranked foods include animal sources such as eggs and cow’s milk, as well as plant sources such as soy protein!”

Nutrient-Dense Content: Eggs are packed with phosphorus, calcium, and potassium and have a moderate sodium content. They also contain all essential trace elements such as copper, iron, magnesium, manganese, selenium, zinc, and choline. (15)

Benefits:

Eggs contain riboflavin (vitamin B2), which can boost your immune system. (16)

Egg yolk contains lutein, which can help boost eye health. (17)

Macros: One 50-gram large egg contains 6.3 grams of protein, 4.76 grams of fat, and 0.4 gram of carbs.

Leafy Greens

You’ve got plenty of nutrient-dense leafy green vegetables to choose from: spinach, arugula, kale, Swiss chard, mustard greens, and bok choy. These can bulk up your meals to give you tons of essential nutrients.

Credit: Chatham172 / Shutterstock

Nutrient-Dense Content: Leafy greens are high in fiber, iron, potassium, magnesium, and calcium while also being very low in carbohydrates, sodium, and cholesterol. (18)

Benefits:

Leafy greens are a source of dietary nitrates, which can boost nitric oxide and heart health. (19)

Spinach is a good source of iron, fiber, and vitamin A.

Kale is a source of vitamins C and K.

Swiss chard contains magnesium and vitamins A and C. 

Iron needs for athletes may be higher to support muscle recovery. 

Macros per 100-Gram Serving:

Spinach: 2.86 grams of protein, 0.39 gram of fat, 3.63 grams of carbs

Kale: 2.92 grams of protein, 1.49 grams of fat, 4.42 grams of carbs

Swiss Chard: 1.8 grams of protein, 0.2 gram of fat, 3.75 grams of carbs

Legumes

The legume family includes several types of beans (black, white, and kidney) and lentils. Lentils are a great source of plant-based protein for vegan athletes.

Credit: Piyaset / Shutterstock

Nutrient-Dense Content: Legumes are rich in vitamin B, antioxidants, and minerals, including iron, calcium, and magnesium. (7)

Benefits:

Black beans are high in fiber and magnesium. 

Lentils, a superfood, contain magnesium, potassium, phosphorus, fiber, and plant-based protein. 

Legumes can help improve cardiovascular health.

Macros per 1-Cup Serving:

Black Beans: 15 grams of protein, 1 gram of fat, 41 grams of carbs

Lentils: 17.9 grams of protein, 0.8 gram of fat, 39.9 grams of carbs

Sweet Potatoes

Sweet potatoes are a great pre-workout snack and nutrient-dense addition to any meal. 

Credit: KarepaStock / Shutterstock

Macros: A 1-cup serving of sweet potatoes has 4.0 grams of protein, 0.3 gram of fat, and 41 grams of carbs.

Benefits:

They get their orange color from the antioxidant beta-carotene, which can boost eye health. 

Nutrient-Dense Content: High in complex carbohydrates and contain vitamins A, B-6, and C. (7)

Whole Grains

Nutrient-dense whole grains include quinoa, brown rice, whole-grain bread, whole-grain pasta, oats, and barley.

Credit: Velychko_1964 / Shutterstock

Nutrient-Dense Content: Whole grains are complex carbohydrates.

Quinoa contains manganese, phosphorus, magnesium, folate, and vitamin B1. (20)

Brown rice and whole-grain bread also contain fiber and magnesium.

Benefits:

Their gradual release of energy keeps you fueled for longer.

They spike your blood sugar less than simple carbohydrates like white bread or pasta (which means more sustainable energy and less crashes).

Macros per 1-Cup Serving:

Quinoa: 8.1 grams of protein, 3.5 grams of fat, 39.4 grams of carbs.

Brown Rice: 5.5 grams of protein, 1.96 grams of fat, 51 grams of carbs.

Whole-Grain Bread: One slice contains 3.9 grams of protein, 1.1 grams of fat, and 13.7 grams of carbs.

[Read More: Micronutrients for Athletes]

Cruciferous Vegetables

Cruciferous vegetables are broccoli, cabbage, cauliflower, and Brussels sprouts.

Credit: BorisK9 / Shutterstock

Nutrient-Dense Content: High in vitamin C, K, B9, and fiber. (21)

Benefits:

Cruciferous vegetables may help protect against cancer. (22)

Broccoli and cauliflower are high in fiber and antioxidants.

Brussels sprouts are high in vitamins C and K.

Macros per 1-Cup Serving:

Broccoli: 2.57 grams of protein, 0.34 gram of fat, 6.27 grams of carbs

Cabbage: 1.28 grams of protein, 0.1 gram of fat, 5.8 grams of carbs

Cauliflower: 1.92 grams of protein, 0.28 gram of fat, 4.97 grams of carbs

Brussels Sprouts: 4.0 grams of protein, 0.8 gram of fat, 11 grams of carbs

Garlic

Cooking with garlic has more health benefits than just its flavor (which, I have to say, is on point).

Credit: gresei / Shutterstock

Nutrient-Dense Content: It contains vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium. (23)

Benefits:

Garlic may increase nitric oxide production, improving heart health. (24)

Garlic contains allicin, which may prevent cardiovascular and other diseases, reduce inflammation, and boost your immune system. (25)

Why Is it Important to Have a Nutrient Dense Diet?

Whole foods provide us with essential vitamins and minerals that may help prevent chronic diseases. (3)

Heart Health: Nutrient-dense foods contain important compounds that can help lower cardiovascular disease risk factors, such as high blood pressure, blood sugar, and cholesterol levels.

Cost-Efficient: Packing your diet with nutrient-dense foods is how to eat healthy on a budget. Sure, some foods like sustainably caught salmon can be pricier, but you’ll feel fuller and more nourished, and get more bang for your buck. 

Weight Loss: Nutrient-dense (and high-density) foods are your go-to if you’re reducing your caloric intake. Why? They help you feel full while sticking to your meal plan. 

Building Muscle: Look for high-quality, complete protein sources that contain all the essential amino acids your body needs to build muscle. 

Muscle Recovery: What aspects of nutrient timing matter most? It’s up for debate — but it’s pretty much unanimously agreed that protein and carbs help repair muscle and refill glycogen stores. Nutrient-dense foods will get you both. 

How to Add Nutrient-Dense Foods Into Your Diet

Credit: beats1 / Shutterstock

Half of your plate should contain vegetables and some fruits when you are having a meal. (26)

Swap white bread, rice, and pasta for whole-grain pasta, whole-wheat bread and brown rice. (2)

Make nutrient-dense smoothies with berries and leafy greens.

Start small by adding one nutrient-dense food to every meal.

Have at least one nutrient-dense meal per day — example: salmon, quinoa, and Brussels sprouts. 

If you’re a meal prepper, make a big batch of one nutrient-dense food (like sweet potatoes) to add to your meals throughout the week.

Most Nutrient-Dense Foods FAQs

References

National Institutes of Health. Definition of nutrient-dense food. National Cancer Institute. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nutrient-dense-food 

American Heart Association. How Can I Eat More Nutrient Dense Foods? Heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods

Axe, J. (2021, September 26). Top Nutrient-Dense Foods and Their Benefits. Dr. Axe. https://draxe.com/nutrition/nutrient-dense-foods/

Beck KL, von Hurst PR, O’Brien WJ, Badenhorst CE. Micronutrients and athletic performance: A review. Food Chem Toxicol. 2021 Dec;158:112618. doi: 10.1016/j.fct.2021.112618. Epub 2021 Oct 15. PMID: 34662692. 

National Center for Complementary and Integrative Health. Antioxidants: In Depth. October 2013.

USDA. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/

Nutrient-dense food list. Medical News Today. https://www.medicalnewstoday.com/articles/324713

Gammone MA, Riccioni G, Parrinello G, D’Orazio N. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018 Dec 27;11(1):46. doi: 10.3390/nu11010046. PMID: 30591639; PMCID: PMC6357022. 

Harvard Medical School (2024, February 4). Quick-start guide to nuts and seeds. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/quick-start-guide-to-nuts-and-seeds 

Ros E. Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr. 2009 May;89(5):1649S-56S. doi: 10.3945/ajcn.2009.26736R. Epub 2009 Mar 25. PMID: 19321561.

Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E, Anjos R, Ferreira-Cardoso J, Oliveira I, Vilela A, Cosme F. Composition of Nuts and Their Potential Health Benefits-An Overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569. 

Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Aug 21;25(17):3809. doi: 10.3390/molecules25173809. PMID: 32825684; PMCID: PMC7504512. 

Basu A, Rhone M, Lyons TJ. Berries: emerging impact on cardiovascular health. Nutr Rev. 2010 Mar;68(3):168-77. doi: 10.1111/j.1753-4887.2010.00273.x. PMID: 20384847; PMCID: PMC3068482. 

Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Aug 21;25(17):3809. doi: 10.3390/molecules25173809. PMID: 32825684; PMCID: PMC7504512.

Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.

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Since being narrowly defeated by Derek Lunsford for the Mr. Olympia title last year, 2022 Mr. Olympia Hadi Choopan has been relentlessly pursuing his reclamation of the Sandow trophy. Even though his 2024 Mr. Olympia spot is secured as a past champion, his competitive season already features major wins at the 2024 Arnold Classic and 2024 Arnold Classic UK.

In a YouTube video published on July 23, Choopan shared his hamstring training, which features “Chariot Extensions,” a stiff-leg deadlift variation.

Hadi Choopan’s Hamstring Training

Seated Leg Curl

Chariot Extension

Machine Incline Deadlift

Leg Curl

Landmine Lumberjack Squat

D-Handle Belt Squat

Reverse Hack Squat

Barbell Walking Lunge

Machine Glute Kickback

Check out the session below: 

[Related: The Most Overlooked Factor for Lower Chest Development (Says Jay Cutler)]

Editor’s note: Choopan’s quotes have been lightly edited for readability.

Warm Up — Elliptical Machine & Recumbent Bike

Choopan begins with a comprehensive warm-up via cardio on the elliptical and recumbent bike to improve exercise performance. (1) Choopan is mindful of avoiding injuries, particularly to the hamstrings.

“Athletes believe biceps, triceps, and chest [are likeliest to] tear during high-intensity strength training and stretches. They think quads and hamstrings are safe,” Choopan said. “Hamstrings are delicate compared to quads. Champions who follow the championship path must focus on hamstrings.”

Seated Leg Curl & Chariot Extension Machine

Choopan’s main training session opened on the hamstring curl machine. He performed three sets before setting up for chariot extensions, working in the 10-to-12-rep range.

Called chariot extensions because, in the old days, people tried to lift a chariot like this.

Functionally speaking, chariot extensions are machine-based stiff-leg deadlifts. The cue of imaging lifting the front end of a chariot helps Choopan establish a mind-muscle connection with his hamstrings. As is the benefit of machines over free weights, Choopan can focus entirely on the load applied to the hamstrings rather than worrying about stabilizing the weight.

Image via @hadi_choopan on Instagram

Choopan progressively overloaded his hamstrings with each set, noting that individuals who exclusively train deadlifts with a single-foot position primarily target the middle hamstrings. However, Choopan believes aesthetic muscle growth requires inner and outer hamstring development, which demands variation of foot placement when deadlifting.

“To activate inner hamstrings and have nicely shaped adductors, position your feet in convergence…strengthen outer hamstrings in a divergence position,” Choopan said. 

Machine Incline Deadlift & Leg Curl

Choopan initially used an overhand grip but shifted to a neutral grip midway. He suggested at least four rest days between quad and hamstring workouts to ensure adequate recovery.

During a bulking season, [one] needs time between quad sessions and hamstring sessions.

Choopan worked in the nine-to-12 rep range for leg curls.

Suffering is enjoyable.

Choopan criticized athletes who attribute their impressive physiques solely to genetics, arguing that they fail to acknowledge the importance of a positive mindset and the knowledge foundation necessary to train effectively. Choopan makes informed decisions and applies training principles grounded in science.

Reverse Hack Squat, Barbell Walking Lunges

Choopan positioned himself backward on the hack squat machine to target his posterior chain and hamstrings. He completed two sets before transitioning to walking lunges with a lightly loaded barbell. He traversed the room’s length.

Choopan advised Men’s Physique and Classic Physique athletes to train their legs at least twice weekly for a more muscular upper body. He argued it boosts testosterone levels and encourages muscular development, a claim supported by research published in the European Journal of Applied Physiology and Occupational Physiology. (2)

References 

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Kraemer, W. J., Häkkinen, K., Newton, R. U., McCormick, M., Nindl, B. C., Volek, J. S., Gotshalk, L. A., Fleck, S. J., Campbell, W. W., Gordon, S. E., Farrell, P. A., & Evans, W. J. (1998). Acute hormonal responses to heavy resistance exercise in younger and older men. European journal of applied physiology and occupational physiology, 77(3), 206–211. https://doi.org/10.1007/s004210050323

Featured image: @hadi_choopan on Instagram

The post Bodybuilder Hadi Choopan Uses Chariot Extensions to Bulk up His Hamstrings — Here’s Why They’re So Effective appeared first on BarBend.