ClubOS’ David Canter and Kristen Coy break down the fitness software scene, including how to decide when the time is right to change providers

In this latest “Fireside Chat” video, ClubOS’ David Canter, Head of North American Sales, and Kristen Coy, Director of Customer Success, join Athletech News Founder and CEO Edward Hertzman to discuss the fitness software scene, including why gyms and clubs can benefit from an all-in-one solution in a typically fragmented space 

Canter, Coy and Hertzman explore the ins and outs of fitness software, including ClubOS’ versatility, the importance of tailor-made solutions and how to decide when the time is right to change your software provider. Watch the full interview for expert commentary on the following:

How ClubOS solves new and persisting software challenges for gym and club operators

When and why gyms should and shouldn’t change fitness software providers

How to find software that solves your unique business needs

Key Talking Points:

(0:00 – 1:24) Introductions

(1:24 – 4:26) What makes ClubOS different 

(4:26 – 6:09) Integrating with other technologies

(6:09 – 9:17) Biggest pain points for operators

(9:17 – 11:22) Redirecting operator time and energy 

(11:22 – 13:04) What’s holding the fitness software industry back

(13:04 – 17:44) Customer service and the human element while scaling upward

(17:44 – 24:14) Helping operators find the right software service for their business

(24:14 – 27:19) Dealing with conflicting data

(27:19 – 27:48) Wrap-up 

The post Fireside Chat: ClubOS Execs on Fitness Software in the Modern Age appeared first on Athletech News.

Typically laden with saturated fats, ultra-high in sodium, and full of high-glycemic carbs, fast food certainly isn’t the healthiest way to get your calories in. But its call is in the name: It’s fast. And sometimes, even those who prioritize their nutrition need a quick meal or find themselves in a situation where the decision is out of their hands (group trips, work events, and road trips come to mind). 

If you find yourself in a situation where fast food restaurants are the only or best option, but you still want high-protein foods, you can order confidently if you know which meals will help you reach your macronutrient goals. As a certified nutrition coach, here are my recommendations for the best high-protein fast food meals. 

The 16 Best High-Protein Fast Food Items

Chick-Fil-A Grilled Chicken Nuggets 

Chick-Fil-A Cool Wrap 

McDonald’s Grilled Chicken Sandwich 

Starbucks Spinach, Egg White, and Feta Wrap 

Starbucks Protein Box

Arby’s Roast Beef Sandwich 

Chipotle Chicken Burrito Bowl 

Chipotle Bean and Sofritas Bowl 

Burger King Double Whopper

Burger King Impossible Whopper 

Taco Bell Chicken Power Bowl 

Wendy’s Apple Pecan Salad 

KFC Kentucky Grilled Chicken Combo 

Panda Express Grilled Teriyaki Chicken 

Panera Bread Mediterranean Chicken Greens With Grains Salad 

In-N-Out Protein-Style Hamburger 

Chick-Fil-A Grilled Chicken Nuggets (12 count)

Grams of protein: 25 

Calories: 130

Chick-Fil-A is a go-to of mine when I’m in need of a healthier fast food option. This is for a few reasons: The menu is easily navigable, there are ample grilled chicken options (as opposed to fried chicken), and there are a number of lighter sides. 

The 12-count grilled nugget dish provides 25 grams of protein in just 130 calories. For more calories, I like to add a side of both fruit (70 calories per fruit cup) and the Kale Crunch (170 calories per serving). This gives me a complete and nutrient-dense meal on the go. 

P.S.: BarBend’s protein intake calculator can help you determine how much protein you need each day, and you can use that information to inform your meal choices at restaurants. 

Chick-Fil-A Cool Wrap 

Grams of protein: 43 

Calories: 660 

This hearty choice from Chick-Fil-A is like a chicken salad in a wrap. It features grilled chicken, lettuce, and cheese in a flaxseed wrap and comes with the restaurant’s Avocado Lime Ranch dressing. Because of the cheese and dressing, fats are on the higher side with this meal at 45 grams per serving. There are also 32 grams of carbohydrates from the wrap, lettuce, and dressing. 

McDonald’s McCrispy Chicken Sandwich 

Grams of protein: 26

Calories: 470

As a nutrition coach, I’d encourage you to go for a grilled chicken sandwich over a fried one if protein-to-calorie ratio is your concern. But as it stands, the macros on Mickey D’s McCrispy Chicken Sandwich are nothing to scoff at: 26 grams of protein, 20 grams of fats, and 46 grams of carbohydrates in a 470-calorie sandwich. 

With a very high sodium content of 1,140 milligrams per serving (50% of the daily recommended intake), individuals watching their salt intake should take caution with this meal. 

Starbucks Spinach, Egg White, and Feta Wrap 

Grams of protein: 20 g

Calories: 290

This tasty wrap is a solid option at Starbucks and is one of the highest-protein hot meal options on deck there. It’s a protein-rich, filling alternative to a sugary pastry or cake pop to enjoy with your coffee. It contains 20 grams of protein in a 290-calorie wrap, with 34 grams of carbs and 8 grams of fat making up the rest of those calories. It is high in sodium and low in fiber, so keep that in mind when considering your overall health goals. Overall, it’s suitable for those looking for high-protein, low-calorie foods.

Starbucks Egg & Cheddar Protein Box

Grams of protein: 22

Calories: 460

For an ultra-quick, grab-and-go meal option, consider the Egg & Cheddar Protein Box from Starbucks. These “adult Lunchables” contain two boiled eggs, cheddar cheese cubes, multigrain bread, Justin’s nut butter, apples, and grapes, so you’ll get a variety of essential nutrients along with your 22 grams of protein. 

Arby’s Classic Roast Beef Sandwich 

Grams of protein: 23 

Calories: 360

Arby’s Classic Roast Beef Sandwich — with just the meat and the bun — serves up an honorable 23 grams of protein in 360 calories, the rest of those calories coming from 14 grams of fat (5 saturated) and 37 grams of carbohydrates (2 being fiber, 5 being sugar). 

Add sauce and french fries, and the calorie, carb, and fat content can skyrocket. But on its own, the Classic Roast Beef Sandwich is a respectable high-protein choice. 

Chipotle Chicken Burrito Bowl 

Grams of protein: 50 

Calories: 655

Chipotle is one of the best fast food restaurants for those prioritizing protein or nutrition in general. With a burrito bowl, your mileage may vary as far as grams of protein and total calories per bowl. Adding guacamole, queso, and sour cream will significantly increase the fats without a big bump in protein content. 

I built a bowl with chicken, black beans, brown rice, cheese (shredded, not queso), and tomato salsa for 655 calories and 50 grams of protein. This exact configuration contains 63 grams of carbs and 23 grams of fat — play around with Chipotle’s nutrition calculator online to find your dream order! 

Chipotle Bean and Sofritas Bowl 

Grams of protein: 29

Calories: 675 

For our vegans and vegetarians out there, Chipotle bowls allow you to create a high-protein meal by choosing multiple plant-based protein sources. You can also load up on fajita veggies for a micronutrient boost. 

Create a vegan-friendly burrito bowl with double sofritas (simmered, spiced tofu), black or pinto beans, tomatillo-green salsa, and fajita veggies for 675 calories, 29 grams of protein, 85 grams of carbs, and 28 grams of fat. 

Burger King Double Whopper

Grams of protein: 52.5

Calories: 920

Thanks to its two beef patties, the all-American sandwich turns out to be a relatively good source of protein. It’s got 52.5 grams of protein, in fact. Dressed as it comes on the menu, however, it also has nearly half of the average recommended 2,000 calorie-per-day intake. 

At 920 calories per sandwich, it’s absolutely not a low-calorie meal, but it could be a tasty option for individuals in a bulking season. It also contains about 1,240 milligrams of sodium, which is more than half of the recommended daily intake, and 150 milligrams of cholesterol. 

Burger King Impossible Whopper 

Grams of protein: 28.5

Calories: 630

Those on a plant-based diet can still get their Burger King fix thanks to the Impossible Whopper. The positives: It has nearly 30 grams of protein and is much lower in cholesterol than its beef counterpart, with just 15.1 milligrams. The negatives: It still contains a four-digit dose of sodium (1,350.3 grams) and is high in sugar (14 grams). 

Burger King, in general, is not the place I’d recommend for those with health concerns such as blood pressure management. But, for those currently prioritizing calorie and protein intake over all else, it’s an option. (Just make sure you ask them to prep the Impossible “meat” on a clean grill to avoid actual meat contamination.)

Taco Bell Chicken Quesadilla 

Grams of protein: 29 

Calories: 570

Does it get more classic than chicken and cheese melted into a tortilla? With 29 grams of protein and 570 calories, a Taco Bell Chicken Quesadilla is actually one of the better options if you’re looking strictly at protein-to-calorie ratios. That said, it does contain 32 grams of fats (16 of which are saturated fats) and 1,330 milligrams of sodium, putting you at 58 percent of the daily recommended intake of sodium with just one meal. 

Wendy’s Apple Pecan Salad 

Grams of protein: 31 g

Calories: 450 (540 with dressing)

If you prefer not to have a sandwich or wrap of sorts, Wendy’s Apple Pecan Salad can satiate your salad cravings with a good amount of protein to boot. The bed of lettuce is topped with grilled chicken breast, apple slices, dried cranberries, roasted pecans, and blue cheese crumbles. Even with the dressing, you’re looking at less than 550 calories for the whole meal, making this an excellent choice for a lighter but filling fast food lunch. It’s still high in sodium and saturated fat, as most fast food meals are.

KFC Kentucky Grilled Chicken Combo 

Grams of protein: 52

Calories: 485

Though KFC is known for its crispy fried chicken, I’m going to encourage you to look at the (limited) grilled options for a healthier but still tasty meal high in protein. You can build your own meal, so your total protein and calories will vary. Here’s an example using the combo meal I built: 

Grilled chicken breast and grilled wing (2-piece combo): 280 calories, 47 g protein

Biscuit: 180 calories, 4 g protein

Green beans: 25 calories, 1 g protein 

Total: 485 calories, 52 g protein

Looking strictly at those numbers, this meal is a home run for those prioritizing high-protein, lower-calorie meals. Don’t forget to tally the sodium, fat, cholesterol, and carb content for a complete picture of nutrition, though. 

Panda Express Grilled Teriyaki Chicken and Super Greens

Grams of protein: 47 

Calories: 430

A simple order from Panda Express (one entree item and one side) of grilled teriyaki chicken and super greens (a variety of vegetables) provides 47 grams of protein in a 430-calorie meal. You’ll also be getting a variety of micronutrients from the veggies, unlike you might with a cheeseburger or typical fast food meal. Like Chipotle, Panda Express allows you to create your own meal, so play with the variables and meal sizes to find the right macronutrient ratio for you. 

Panera Bread Mediterranean Chicken Greens With Grains Salad 

Grams of protein: 34

Calories: 670

Compared to some salads on the Panera menu, like the Caesar salad and southwest ranch salad, the Mediterranean chicken salad is high in protein and lower in fat. It has 34 grams of protein and is stacked with micronutrient-rich ingredients like red onions, cucumbers, sweet peppers, and hummus. If Mediterranean isn’t your vibe, the cobb salad at Panera Bread is also high in protein with 40 grams. 

In-N-Out Protein-Style Hamburger

Grams of protein: 12

Calories: 200

A “Protein-Style” burger from In-N-Out is a burger patty wrapped in lettuce instead of on a bun. It’s actually not very high in protein compared to other options on this list (12 grams per serving), but it’s also the lowest-calorie option on this list at just 200 calories. That includes the cheese and In-N-Out sauce. It’s also a great low-carb option with just 8 grams of carbohydrates per serving. 

Is High-Protein Fast Food Healthy?

Rarely does a question about health have a straightforward yes-or-no answer. The question of whether fast food is healthy — high protein or not — is no different. It’s a nuanced question that requires a nuanced answer, so let’s take a look at some reasons that a high-protein fast food meal may or may not be a good choice for you. 

No: It’s Ultra Processed

Most fast food is ultra-processed. Sure, some restaurants are changing that, but the fact remains that most fast food meals are very high in calories, saturated fats, sodium, and cholesterol — and very low in fiber, most vitamins, and essential minerals. 

Chick-Fil-A cup of Grilled Chicken Nuggets.

This is because most fast food items fall into the spectrum of “ultra-processed foods” (UPFs), which are defined as “industrial formulations with five or more ingredients.” (1) Take a look at the Spinach, Feta, & Egg White Wrap from Starbucks, for example. It sounds healthy enough on the surface, and it’s even relatively low in calories and moderately high in protein. But the nutrition facts label lists nearly 200 (yes, 200) ingredients. Some of those items are benign, like whole wheat flour and egg whites. But there’s also a number of gums, preservatives, and other additives, including something called a “mold inhibitor.”

Regular consumption of UPFs has been linked to greater incidences of psychiatric health conditions, heart disease, respiratory illness, cancer, gastrointestinal disorders, and metabolic health conditions. (2)

Yes: It’s a Source of Complete Protein

Because most fast food restaurants revolve around chicken, burgers, or burritos, they typically include respectable amounts of complete protein, which is protein that includes all nine essential amino acids. (Learn the difference between protein and amino acids in our guide to protein vs BCAAs). 

Essential amino acids are required to build muscle, and animal foods include all of them, unlike most plant-based proteins. Even if you follow a plant-based diet, some fast food restaurants, like Chipotle, provide the opportunity to create complete protein meals by combining different plant proteins. 

Still, fast food is not the best place to get your protein from. To pack on muscle mass without adverse health outcomes, focus on whole-food sources of protein and cook most of your meals at home. If you think supplementation may help you, take a look at our top picks for the best protein powders for muscle gain (or the best-tasting protein powders, if you tend to struggle to get them down). 

No: It’s Very High in Sodium

A gander at any fast food restaurant’s nutrition facts will reveal shockingly high amounts of sodium. It’s not uncommon for a single burger from a fast food restaurant to contain 50 percent or more of the daily recommended intake for sodium. 

A Whopper with cheese from Burger King contains 1,610.3 mg of sodium (70% DV)

A McDouble from McDonald’s contains 920 mg of sodium (40% DV)

A Single ShackBurger from ShakeShack contains 1,250 mg of sodium (54% DV)

A Classic Chicken Sandwich from Popeyes contains 1,440 mg of sodium (63% DV) 

The above represents just a sampling of sodium content you can expect to find across fast food restaurants. Of course, it’s possible to choose meals that are lower in sodium, but even the seemingly healthier items on a fast food menu are still high in sodium.  

No: It’s Usually High In Fats 

In addition to being very high in sodium, fast food meals tend to be high in fats, including both saturated and unsaturated fats. The high amounts of these fats in fast food come from primarily oils, but also from red meats, cheese, sauces, dressings, and toppings such as bacon. Many fast food meals also contain trans fats, despite this type of fat being banned in foods in the U.S. (They still appear in small amounts because they can be created when certain oils are used at high heat.)

Dietary fats, even saturated fats, are no longer thought to be inherently harmful. (On the contrary, unsaturated fats are associated with various positive health outcomes — but the complicated relationship between dietary fats and heart health is too much to cover here.) Still, too much of anything can harm your health. (3)(4)(5)

The main problem here is that fats are high in calories (9 calories per gram of fat), and fast food contains a LOT of fat. This drives up a person’s caloric intake substantially, usually without them noticing, especially if they eat fast food daily or multiple times per day. In some cases, a single fast food meal can put you at half or more than half of your daily calorie needs. But you probably won’t feel satiated for long, and therein lies the problem: Fast food causes us to overeat, which can lead to health issues. (6)

Yes: There Are Ways to Include Nutrient-Dense Ingredients 

With all of the above laid out, it is still possible to choose healthy(ish) options at fast food restaurants. By carefully selecting the restaurant, researching the menu options, and making available modifications, you can get a decently nutritious meal on the go. 

At just about any fast food restaurant, you can swap fries for a fruit cup or a side salad, for example. You can opt to have your burger wrapped in lettuce instead of on a bun or choose grilled chicken over fried chicken. Certain fast food restaurants have more nutrient-dense options than others. Panera Bread, for instance, offers an array of salads, while In-N-Out offers none. 

Kind Of: They’re Economically Accessible and Calorically Dense

As a certified nutrition coach, my instinct would be to steer you toward a grocery store to get a rotisserie chicken and prepared potatoes so you can have several high-protein, simple, nutritious meals from a single purchase and with minimal effort. But if I told everyone that, I’d be neglecting to consider the fact that not everyone has a nearby grocery store with fresh rotisserie chickens and produce. Almost everyone has a fast food restaurant nearby, though. 

A McDonald’s McDouble isn’t the objectively healthier choice over a chicken breast and an apple, no, but it’s probably the more financially accessible option for a lot of folks. Not to mention, the McDouble is cheaper upfront (about $4 for the sandwich) compared to the grocery store chicken (about $8) and contains more calories for one meal. In some cases, eating enough calories is more important than where those calories come from. 

FAQs: High Protein Fast Food

References

Monteiro CA, Levy RB, Claro RM, Castro IR, Cannon G. A new classification of foods based on the extent and purpose of their processing. Cad Saude Publica. 2010;26(11):2039-2049. https://pubmed.ncbi.nlm.nih.gov/21180977/ 

Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018;12(5):375-381. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/

de Souza RJ, Mente A, Maroleanu A, et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ. 2015;351:h3978. https://pubmed.ncbi.nlm.nih.gov/26268692/ 

Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020;8(8):CD011737. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8092457/

Talukdar JR, Steen JP, Goldenberg JZ, et al. Saturated fat, the estimated absolute risk and certainty of risk for mortality and major cancer and cardiometabolic outcomes: an overview of systematic reviews. Syst Rev. 2023;12(1):179. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10541715/ 

Jakobsen DD, Brader L, Bruun JM. Association between Food, Beverages and Overweight/Obesity in Children and Adolescents-A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2023;15(3):764. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9920526/ 

The post The Best High-Protein Fast Food, Chosen By a Nutrition Coach appeared first on BarBend.

Ever since she won a medal at the 2020 Olympics, Kate Vibert has been embroiled in a beef with the Transportation Security Administration. 

“[The medal] almost always gets flagged when I’m going through airport security,” Vibert tells BarBend, chuffed at the chance to vent about it. “It shows up as a large, dark circle on their scanners.” Like one of those Looney Tunes bombs that Wile E. Coyote was infatuated with, or maybe a palm-sized black hole.

Vibert is a professional weightlifter whose rapid ascent in the sport began when she took up the barbell in 2016. Five years later, she won a silver medal in the Women’s 76-kilogram event at the Tokyo Olympics in 2021. At the time, it was only the fourth ever earned by an American woman at a Games event. 

We’ve all been there — sweaty and anxious in the TSA security line, not on the Olympic podium — waiting to see if the agents will dismantle our carefully-packed luggage to investigate a tube of toothpaste in the name of national security or whatever. For Vibert, extra time in the TSA line is just something she’s learned to expect. 

The Winner’s Circle

At weightlifting competitions (called meets by insiders), athletes are awarded their medals only a few minutes after they finish competing. Particles of chalk dust the lifting platform like powdered sugar, and then are hurriedly broomed off as attendants construct a three-tier podium for the athletes. 

Vibert recounts taking two teary-eyed steps up to the second-place podium in Tokyo, where she donned her medal herself. In addition to a slew of other COVID-19 restrictions (Vibert says daily testing and full-time masking were the norm in the Olympic Village), protocol prevented officials from adorning the medalists. 

Credit: Jessie Johnson / @barbellstories

There are, of course, photo ops at the closure of any Olympic event. Ravenous photographers coil around the medalists snapping picture after picture. Vibert is no stranger to popularity — she won the World Weightlifting Championships in 2019, only three years into her career — but an Olympic medal hangs differently. 

“I remember it being uncomfortable to wear,” she recalls.

On the Road

Afterward, and with her hands still carved raw from the barbell’s knurling, Vibert wrapped the medal’s necklace around it and wedged it snugly into her backpack. It wasn’t until she returned home to Michigan weeks later — Team USA’s weightlifters celebrated their Tokyo campaign with a pit-stop vacation in Hawaii — that she actually received a box for the medal in the mail. 

“They sent me a special wooden box with a magnetic lid,” says Vibert. “I try to keep it tucked away, but when I travel with it, I bring the whole thing.”

In the months following her Olympic performance, Vibert embarked on a robust and nationwide seminar tour, teaching aspirant weightlifters the nuts and bolts of barbell wizardry. The medal always goes with. 

[Related: Best Weightlifting Shoes for Beginners]

After she litigates with the TSA, Vibert is typically stopped again in the concourse; more often if she wears her Team USA jacket.

“People recognize me from social media, or they ask what sport I’m involved with,” Vibert remarks. “I love hearing about their own journeys.” 

She is, of course, prompted to unbox her medal here and there. “The first thing people say when they hold it is, ‘wow, it’s so heavy,” Vibert jokes. 

When she’s not lugging her medal through airport security or conducting weightlifting seminars, Vibert spends much of her post-Olympics career at home with her husband and two German shepherds, Theo and Dani. Home offers a much-needed reprieve from being the (probably) most famous person at Delta gate B-14. 

But don’t get her wrong — tangling with the TSA or falling into the same conversation with different strangers wears on Vibert a little, but she wouldn’t trade it for the world. 

“Winning an Olympic medal was the pinnacle of my career,” she says. It may strain her neck from time to time, but a silver medal is worth its weight in gold.

More Olympics Content on BarBend

These Are the Olympic Records in Weightlifting…for Now

Why Can’t North Korea Compete in the 2024 Olympics in Weightlifting?

Interview: 2024 Olympian Olivia Reeves on Being the Gold-Medal Favorite at the Olympics

Featured Image: @katevibert / Instagram

The post For Some Olympic Athletes, Getting a Medal Through TSA Is the Hardest Part appeared first on BarBend.

Mary Theisen-Lappen has big shoes to fill. The 33-year-old got a late start in competitive Olympic lifting, and yet in less than five years’ time has climbed just about as high as anyone can go — she joins four other American weightlifters en route to the 2024 Olympics, which run from Jul. 26 to Aug. 11 in Paris, France. 

Theisen-Lappen is not only one of the best weightlifters in the United States; she’s a solid pick for the podium in the Women’s +81-kilogram super-heavyweight category, a class in which the States have long maintained a presence thanks to Theisen-Lappen’s competitor and teammate Sarah Robles. 

Theisen-Lappen prepares for her first clean & jerk at the 2024 IWF World Cup.

[Related: Our 2024 Olympics Predictions]

But Paris rules stipulate only one athlete per category per country, at least in weightlifting. Thanks to a surplus of strength and stellar coaching in her corner, Theisen-Lappen made the cut.

BarBend sat down with Theisen-Lappen and USA Weightlifting senior international coach Wil Fleming to check the pulse of one of American weightlifting’s most dynamic duos — and to determine whether Theisen-Lappen herself is ready for the biggest stage in sports.

BarBend: You are in some ways stepping into the shoes of Sarah Robles. How does it feel to carry that responsibility, and how has Sarah influenced your Olympic journey?

Mary Theisen-Lappen: “Sarah is the best weightlifter in modern U.S. history. I’m only trying to do my best to carry on that legacy. Competing against her was hard, but she drove me to get better and we became friends along the way. She’s super supportive of my journey and it means the world to me.” 

BB: The Women’s super-heavyweight division is a small circle. How does a shallower talent pool affect the relationships you have with your competitors? 

MTL: “I don’t necessarily agree that there’s a shallower talent pool — Li Wenwen (of Team China) may make it appear that way, and other classes get more attention, but the super-heavyweight women are extremely competitive. We’re all friendly to each other at competitions, but we’re there to compete. I’ll often use Google translate to wish them luck, since most of them don’t speak English!” 

BB: What are you looking forward to most as a first-time Olympian?

MTL: “Other than the competition itself, I’m excited to take part in the opening ceremonies and ride down the Seine river. [Coach Fleming] and I are going to watch the shot put final as well; it’ll be great to see that event.” 

BB: Mr. Fleming, can you talk about some of the specific technical changes you and Mary are working on before she takes the stage at the Olympics?

Wil Fleming: “At this point, there’s not much we can do to change Mary’s technique this close to the Olympics. We’re focused on building confidence and having an unflappable routine.” 

BB: Each weightlifter on Team USA at this Olympics has a different coach. How collaborative are the coaches when it comes to navigating high-stakes weightlifting meets?

WF: “There is little collaboration between [Team USA] coaches, especially on the Women’s side. We’ve been competing for 18 months to make this team, so there have been some less-than-fun times. We may bounce ideas back and forth, but our main goals are centered around the successes of our respective athletes.” 

[Related: Best Lifting Straps for Weightlifting Workouts]

How Mary Theisen-Lappen Made It to the 2024 Olympics

Weighed against some of her teammates on Team USA, Theisen-Lappen’s competitive pedigree may look a bit lean. Since her international debut in 2020, Theisen-Lappen has logged eight International Weightlifting Federation (IWF) events in four years, and made it to the podium at all of them save one. 

Plot her trajectory and you’ll also see a steady climb upward as Theisen-Lappen has bolstered her strength (and competitive Total) to become one of the most competitive Women’s super-heavyweight weightlifters in the world. 

Theisen-Lappen attended five IWF events during the Paris 2024 qualification period, which kicked off about 18 months ago in 2022. Here’s how she did on her journey: 

2023 IWF Grand Prix I: 277 (119/158)

2023 World Weightlifting Championships: 277 (117/160)

2023 Pan American Games: 277 (120/157)

2023 IWF Grand Prix II: 283 (120/163)

2024 IWF World Cup: 274 (118/156)

[Related: Best Multivitamins for Women]

Theisen-Lappen has also logged a few tremendous training lifts in the weeks prior to the opening ceremonies, including a 165-kilogram clean & jerk complex — two kilos above her own American record in the clean & jerk — plus a massive 183-kilogram behind-the-neck split jerk.

You can follow Theisen-Lappen’s journey to its conclusion by watching her perform during the Women’s +81-kilogram event at the 2024 Olympics on Sunday, Aug. 11 at 5:30 a.m. Eastern Standard Time. 

More Team USA Profiles on BarBend

“He Can Be Top 5”: Meet 2024 Olympian Wes Kitts

“It’s a Privilege”: Meet 2024 Olympian Olivia Reeves

“I’m Ready for Another Record”: Meet 2024 Olympian Hampton Morris

Featured Image: USA Weightlifting

The post “I’m Carrying a Legacy”: Meet 2024 Olympian Mary Theisen-Lappen appeared first on BarBend.

Are you looking for a delicious, healthy breakfast that’s quick to make and perfect for meal prep? Look no further!

This tuna breakfast quiche is not only packed with flavor but also incredibly versatile.

Whether you’re aiming for a low-carb diet or just want to enjoy a nutritious, savory meal any time of the day, this recipe has you covered.

Versatile and Healthy Quiche for Anytime

This crustless tuna quiche is the ultimate multitasker. It’s gluten-free and can easily be adapted to be low-carb or dairy-free, catering to a variety of dietary needs. Plus, it’s a great way to use up that canned tuna you stocked up on, turning it into a gourmet meal that’s perfect for clean eating.

Ingredients You’ll Need

To whip up this quiche, gather these wholesome ingredients:

3 eggs

1 cup canned tuna, drained

½ zucchini, grated

½ carrot, grated (omit for low-carb)

½ onion, grated

1 tbsp basil

1 tbsp dill

3 tbsp cream cheese (omit for dairy-free)

3 tbsp oats (omit for low-carb)

Salt and pepper, to taste

Simple Steps to Make Your Quiche

Making this quiche is a breeze. Just follow these steps:

Preheat your oven to 350°F (180°C).

Prepare the vegetables: chop the herbs, and grate the carrot, onion, and zucchini.

Mix the cream cheese and eggs in a bowl until smooth. Then add the rest of the ingredients and stir well.

Pour the mixture into a lined springform or baking pan. Alternatively, use a muffin pan for mini quiches.

Bake for about 20 minutes or until the quiche is set and golden.

Cool slightly before slicing. Enjoy immediately or store in an airtight container in the fridge for up to 3 days.

Perfect for Meal Prep

This quiche is ideal for meal prep. Slice it into portions or make mini quiches to have a quick, healthy breakfast or snack ready to go. It keeps well in the fridge, though it’s so tasty it might not last long!

Endless Variations

The beauty of this quiche lies in its adaptability. Here are some ideas to make it your own:

Low Carb/Keto: Omit the oats and carrot. Add almond, flaxseed, or coconut flour for extra fiber if desired.

Vegetarian: Leave out the tuna. Try adding cooked potatoes, canned chickpeas, or low-carb veggies like broccoli or cauliflower.

Dairy-Free: Simply skip the cream cheese. The quiche will still be delicious.

Flavor Enhancements: Add jalapenos or crushed red pepper for a spicy kick, or try a Greek twist with feta cheese, chopped peppers, and olives.

This crustless tuna breakfast quiche is a game-changer for healthy eating. Quick to make, easy to adapt, and perfect for meal prep—what’s not to love? Try it today and discover your new favorite breakfast dish!

Studying the training techniques of elite professional bodybuilders can unlock valuable knowledge. It can reveal techniques and strategies for optimizing workouts, boosting performance, and preventing potential injuries.

In a YouTube video published on July 12, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, dissected four-time Mr. Olympia champion Jay Cutler’s leg training routine from 2010, highlighting takeaways and potential mistakes.

Check out the complete video below, courtesy of Renaissance Periodization’s channel:

[Related: The Mistakes, Missteps, & Lessons Learned From My First Bodybuilding Competition]

Smith Machine Squats

Israetel praises Cutler’s use of controlled negatives and an upright posture on the Smith machine squats.

His legs do most of the work instead of his back.

Although Cutler broke parallel on the eccentrics, Israetel suggested that pausing briefly in the hole could result in greater quad stimulus and reduced injury risk by eliminating momentum.

Types of Focus

Cutler kept his legs covered while training. Israetel explained this aligns with one of two types of focus in resistance training:

External Focus: Looking at yourself in the mirror to ensure proper form.

Internal Focus: Using proprioception to maximize muscle stretch and contractions.

Israetel recommends beginners master external techniques and cues before shifting to an internal focus. A randomized controlled trial published in the European Journal of Sport Science indicates that internal focus is more effective for enhancing mind-muscle connection and hypertrophy during resistance training than external focus. (1)

Volume

In his prime, Cutler favored moderate weights and higher set volume. He varied exercise angles for balanced development and did not strictly plan sets, reps, weights, or exercises during his Olympia preparations. He adapted his workouts based on how he felt.

Israetel cautions against an improvisational training approach, believing that most individuals would benefit from a structured training plan. Israetel suggests intermediate lifters aim for zero to three reps in reserve (RIR), perform five to 30 repetitions per set, and tailor overall volume to maximize stimulus without compromising recovery and performance in subsequent workouts.

Hydration During Training

Cutler struggled to stay hydrated during and after high-volume workouts due to excessive sweating. He mainly drank water during training, an approach that Israetel considers suboptimal.

“Drinking water is an awesome way to rehydrate unless you’ve lost a lot of sweat,” Israetel said. Sweat comprises salt and other electrolytes, which plain water cannot replenish. The body struggles to retain plain water after an intense workout and often flushes it out through urine, hindering proper rehydration. (2)

Israetel advises heavy-sweating athletes to use a rehydration supplement containing electrolytes, particularly sodium, pre-, intra-, and post-workout to optimize performance, enhance muscle pumps, and promote recovery.

More Bodybuilding Content

Derek Lunsford Tackles a Punishing Back Workout as He Begins His 2024 Olympia Prep

The Chest Workout “Trick” Chris Bumstead Is Using To Win the 2024 Olympia

Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy

References

Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European journal of sport science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020

Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29 Suppl 1, S39–S46. https://doi.org/10.1080/02640414.2011.614269

Featured image: @jaycutler on Instagram

The post Dr. Mike Israetel Critiques Jay Cutler’s Training During His Competitive Prime appeared first on BarBend.

There are a few key factors to evaluate when choosing among the best protein bars: taste (of course), texture, and ingredients. For an affordable price tag, Pure Protein Bars provide a nutritional profile with high protein, low sugar, and minimal artificial ingredients. Bonus: They are available in a variety of flavors that our product testers agree are delicious. 

Our team has tested dozens of protein bars using our supplement testing methodology. In our Pure Protein Bar review, we’ll give you the low down of our personal experience testing these bars. As a registered dietitian, I’ll discuss the nutritional profile and ingredients as well. 

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

With about 20 grams of protein and about 3 grams of sugar per serving, Pure Protein Bars provide a great nutrition profile.

There are nearly a dozen flavors to choose from, most of which were rated highly by our product testers.

Pure Protein Bars are very accessible, as they are available online and in most grocery stores

Pure Protein Bar Highlights

Several people on our BarBend team taste-tested Pure Protein Bars. As a registered dietitian, I can attest that they are convenient ways to add protein to your diet. At around 200 calories per bar, they can be used as a snack, post workout recovery, or as part of a meal replacement, as I would consider this to be one of the best protein bars for weight loss. I like that they are available online but also in most grocery stores, and that they ring up for less than $2 a bar. 

A box of Pure Protein protein bars on a table.

With their high protein and low sugar content, Pure Protein Bars can fit into most meal plans. They are gluten-free, but the label warns that these bars may contain milk, soy, tree nuts, and peanut ingredients.

However, it should be noted that the ingredient list isn’t exactly “clean.” You’ll see ingredients on the label like maltitol syrup, soy lecithin, glycerine, disodium phosphate, and sucralose. Therefore, if you’re looking for an all-natural protein supplement, this wouldn’t be it. 

Using Pure Protein Bars

We personally put Pure Protein Bars to the test, trying almost every available flavor. Here’s what we found.

Our tester holds up a protein bar by Pure Protein.

Taste

There are nearly a dozen flavors available for you to choose from, which means there is essentially something for everyone. In my personal experience, Pure Protein bars taste quite sweet, but also not too rich. Kate Meier, BarBend editorial team member and an NASM-certified personal trainer, gives them a 4 out of 5 for taste. She tried Chocolate Peanut Caramel, Chocolate Mint Cookie, and Chewy Chocolate Chip.

“They aren’t overly protein-flavored like some bars are,” she said, “They taste like dessert.” 

Texture

Pure Protein Bars have a texture that I think most people will enjoy. 

“Texture-wise, these are a lot like candy bars, but they do leave a bit of a chalky residue in your mouth,” Kate says, giving them a 4 out of 5 for texture. Once you get over the chalky residue, the bars are quite chewy and moist and a pleasure to eat. 

A close look at a protein bar by Pure Protein after a bite is taken out.

[Related: Best Protein Bars for Women]

Formulation

One of the most important considerations for any supplement is its ingredient makeup. As a registered dietitian, I have years of experience digging into products like this. I’d rate the overall formulation of Pure Protein Bars a 4 out of 5. I like how much protein they contain and that you get a healthy dose of carbs, but I don’t love the saturated fat and artificial ingredients.

Protein Content

Each Pure Protein Bars provides around 20 grams of quality protein that comes from a protein blend of soy protein isolate, whey protein isolate, whey protein concentrate, and milk protein isolate. That’s about the amount of protein per serving I look for in the best protein powders as well, because it means you’re getting a healthy dose of what should be the No. 1 ingredient in a protein supplement. 

Nutrition Facts label on a protein bar from Pure Protein.

Generally, the recommended daily protein intake is between 1 gram of protein per 1 kilogram of bodyweight for minimally active adults, and up to 1.6 grams of protein per 1 kilogram of bodyweight for those who participate in intense physically active intensity. (1) Therefore, if you weigh 200 pounds (about 90 kilograms) and are moderately active, you’d want to consume about 117 grams of protein per day (1.3 grams of protein per kilogram of body weight). 

Therefore, getting 20 grams of protein from a bar like this would account for between 15 and 20 percent of your daily protein intake, which is a great way to make sure you hit those goals.

Carbohydrates and Sugar Content

Depending on the flavor you choose, you’ll find around 20 grams of total carbohydrates in each Pure Protein Bar. This makes it a decent choice for those looking to have a hearty snack and need an energy boost as well. If you need something lower in carbs, check out our list of the best low-carb protein bars.

Since these bars are not made with any types of grains, there is little to no dietary fiber. An upside to that is that the bar should be easy on the stomach after a hard workout.

A Pure Protein protein bar on a paper towel.

However, while most of these bars have only a few grams of added sugars, they contain a significant amount of sugar alcohols. Pure Protein uses artificial sweeteners such as maltitol syrup, maltitol, and sucralose. Some studies have shown that consuming a significant amount of maltitol can cause unwelcome side effects such as flatulence, though there isn’t enough medical evidence to determine its long-term effects. (2)

Therefore, if you have sensitivities toward sweeteners, this may not be the bar for you.

Fat Content

Another potential downside to Pure Protein Bars are the fats. These bars are made with fractionated palm kernel oil and canola oil. The American Heart Association recommends that we should eat no more than 5-6% of our daily calories from saturated fats to reduce the risk for high cholesterol and heart disease. (3)  One of these bars includes nearly 20 percent of that recommended daily value.

Micronutrients

When it comes to micronutrients, Pure Protein Bars provide what you would expect: not very much. These bars provide small amounts of sodium, calcium, and potassium since they are designed to be shelf stable and made with milk products. However, you won’t find significant sources of vitamins in these bars.

Other Ingredients

Depending on the flavor, Pure Protein bars sometimes contain hydrolyzed collagen, which is used as a structural component and texturizing agent in food manufacturing. In addition, hydrolyzed collagen has been shown to help reduce the risk of osteopenia/osteoporosis and aid in joint health. (4)

Our tester holds an unwrapped and untouched protein bar from Pure Protein.

These protein bars are made with synthetic food colorings to give their appealing appearance.  A Meta Analysis on synthetic food dyes published in the UK Pharmaceutical and Biosciences in 2016 suggests that these dyes can be associated with cases of cancer, hyperactivity, and asthma. (5) Therefore, it would be prudent to eat foods with artificial dyes sparingly. If you would like a protein bar with less artificial ingredients, check out our No Cow Protein Bars review. 

What to Consider Before Buying Pure Protein Bars

Before diving right into Pure Protein, there are a few factors to consider. Here are a few items to note:

Price Per Serving

The cost of Pure Protein Bars can vary widely.  We have seen prices as low as $1.56 per bar to as high as $2.19 per bar, just depending on where you purchase them and how many you buy at once. But we agree that these supplements are one of the most budget friendly bars available. Anytime you buy more items at once, you will get a better price per unit. 

In addition, convenient stores and supplement shops may charge a premium compared to big box stores. Pure Protein offers subscription programs and coupons on their website to offset costs for their loyal customers. 

Third-Party Testing

Pure Protein does not list any third party testing on its website. The FDA does not legally require or regulate supplement companies to certify their ingredients. Supplement companies can voluntarily submit their products to be tested by neutral  organizations such as USP, NSF, or cGMP. But, it costs them money.

The back of a box of protein bars by Pure Protein.

Therefore, we cannot certify the dosage, purity, or potency of the ingredients of the label.  The many positive reviews on the websites and great nutritional profile of the product does give us confidence that these bars are high quality. We give Pure Protein Bars a 2 out of 5 here. 

Pure Protein Bars Vs. The Competition

How do Pure Protein Bars stack up to their competition?  See below for a comparison so you can make an informed decision about your protein bar of choice. 

Places to Buy Pure Protein Bars

Pure Protein Bars are usually pretty easy to find on Amazon. They can be purchased per bar, in a variety pack, or in bulk. I have historically bought mine as individual bars from a small, regional grocery store. However, these protein bars can be found almost anywhere supplements are sold such as Target, Costco, and CVS. 

Customer Experience

Pure Protein’s website is quite easy to navigate. You can shop by bundles/sampler packs and specific flavors. Once you choose your flavor, you can choose the quantity of bars to purchase. Orders over $85 get shipped free within 1-3 days.  Most ratings on their website are a favorable 4 to 5 stars.

In Conclusion

In general, I think Pure Protein Bars are worth their affordable price tag. They pack a nutritional punch, taste great, and come in a variety of flavors. While there are many benefits to these protein supplements, be sure to consider all aspects of these products.  They do contain some artificial ingredients and potential allergens.

FAQs About Pure Protein Bars

 References

Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090.

Saraiva A, Carrascosa C, Raheem D, Ramos F, Raposo A. Maltitol: Analytical Determination Methods, Applications in the Food Industry, Metabolism and Health Impacts. Int J Environ Res Public Health. 2020 Jul 20;17(14):5227. doi: 10.3390/ijerph17145227. PMID: 32698373; PMCID: PMC7400077.

American Heart Association. (n.d.). Saturated fats. Retrieved July 8, 2024, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats#:~:text=The%20American%20Heart%20Association%20recommends,of%20saturated%20fat%20per%20day.

El Khatib, S., Salla, M., Krayem, M., Khaled, S., & Hassan, H. F. (2024). Hydrolyzed collagen: Exploring its applications in the food and beverage industries and assessing its impact on human health – A comprehensive review (Preprint). SSRN. https://doi.org/10.2139/ssrn.4675640

Okafor, S. N., Obonga, W., & Ezeokonkwo, M. A. (2016). Assessment of the health implications of synthetic and natural food colourants – A critical review. UK Journal of Pharmaceutical and Biosciences. Vol. 4(4) 1-11. https://doi.org/10.20510/ukjpb/4/i4/110639

The post Pure Protein Bar Review (2024): R.D.-Tested and Approved appeared first on BarBend.

Greens powders offer some of the benefits of eating nutrient-rich foods like fruits and vegetables in a convenient, all-in-one supplement form. In fact, the best greens powders can be added to many of your favorite beverages, which can help fill in nutritional gaps you might have even while on the go. Bloom Greens & Superfoods is one example of a greens powder claiming to support digestive health and promote energy with ingredients containing fiber, antioxidants, probiotics, and many others.

Spinach, carrots, flaxseeds, probiotics…the ingredients list in Bloom Greens & Superfoods look great when you read through it. Is it likely to be beneficial and worth your money given the dosages, though? We personally tried this powder for our Bloom Greens review. As a Registered Dietitian Nutritionist, I’ll weigh in on the ingredients, dosages, pros, and cons of this product.

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

Bloom Greens and Superfoods is a highly-rated greens powder with thousands of reviews on Amazon.

In addition to fruits, veggies, and fiber, this greens supplement contains high-quality ingredients like probiotics, digestive enzymes, and adaptogens, which all have scientifically proven health benefits.

The cost point is middle-of-the-road compared to similar products.

Bloom Greens Highlights

Bloom Greens & Superfoods not only contains greens and “superfoods” like spinach and kale, but it has other ingredients like probiotics and adaptogens, which set it apart from some of the other greens powders on the market. Many of these additional ingredients are research-backed in terms of their potential health benefits, from digestive health to cancer risk reduction.

The ingredients list is impressive — Bloom packs a lot of good stuff in each scoop. The amounts of each ingredient aren’t individually listed, so it’s difficult to ascertain how much benefit you’re getting from each ingredient. 

While Bloom Greens & Superfoods isn’t a replacement for a diet that emphasizes a variety of whole, nutrient-rich foods, it’s not going to hurt to incorporate it into your diet. At the very least, this greens powder can help fill in the gaps and provide you with peace of mind knowing you’re getting beneficial nutrients. However, don’t rely solely on super greens powders for things like weight loss and improved energy levels, because no supplement can deliver that on its own.

Bloom Greens & Superfoods offers several flavors to choose from — the mango flavor got a 4 out of 5 from one of our product testers! While it might not be the lowest cost per serving, it’s not the most expensive greens powder out there, either.

Using Bloom Greens 

Despite the best-laid intentions, there are times when your daily diet (especially a typicial American diet!) can fall short of essential nutrients like fiber, antioxidant-rich foods, and probiotics. Supplements like Bloom Greens & Superfoods can help fill in these gaps by providing some nutrient-dense ingredients in a convenient powder you can mix and use on the go.

Our team personally used Bloom Greens and can weigh in on some important aspects.

Like any greens powder, the flavor plays an important role in how consistently you’ll use it. Due to the presence of greens and veggies, it can be a bit difficult to mask those flavors into a palatable, universally pleasant-tasting product.

Bloom Greens comes in a variety of flavors, which means you’ll have a greater chance of finding a flavor you enjoy. It’s sweetened with stevia, a natural sugar alternative that some prefer over artificial sweeteners.

One of our product testers (a certified personal trainer and certified nutrition coach) enjoyed the mango flavor (one of the best-selling flavors) and gave it a 4 out of 5 for taste: “This is actually pretty delicious, which surprised me. Yes, there’s still that grassy flavor to it, but on the mango flavoring, the mango taste is definitely evident.” 

Another one of our testers tried the Strawberry Kiwi flavor. “I actually thought it was pretty tasty. You definitely don’t get the bitter, green flavor at all. I really like it with ice, especially — for some reason that really hits the spot.”

Solubility 

You can mix Bloom Greens into anything you want — water, juice, smoothies, whatever. The manufacturer recommends mixing one scoop into 8 ounces of your beverage of choice.

One of our product testers wasn’t super impressed at how well Bloom Greens mixed into liquid, giving it a 3 out of 5 for solubility. Specifically, they noted: “This isn’t the best. I noticed a lot of clumps in it if you just mix it up with a spoon, so I recommend using a blender or shaker cup.”

Looking down into a container of Bloom Greens

Another pro tip from one of our testers: “The solubility isn’t great but I’ve tried other greens powders (like AG1) and that has been the case for literally all of them. Even with an electric stirrer, the drink tends to settle. But here’s a good tip: if you drink it with a straw, you can mix between sips to keep the product from settling. Honestly, the solubility isn’t a huge deal for me because it doesn’t taste too gritty.”

Effects

It can be hard to tell how a greens powder is impacting you beyond your general peace of mind about filling any potential gaps in your micronutrient profile. But it is pretty easy to tell if it’s…not agreeing with you, digestion-wise. Fortunately, one of our testers reported no problems there:

“I generally drank my Bloom Greens on an empty stomach after a workout, so it’s hard to tell if it helped with bloating at all. My digestion is also pretty regular and consistent, so I didn’t really need help in that area. However, drinking Bloom didn’t make anything worse or upset, which is a big plus.”

In terms of the formulation itself, lone of our testers — who’s tried out a lot of different greens powders in her time — had this to add: “”I wish the formula weren’t in proprietary blends, if I’m being honest. I take other supplements and I’d be interested to learn what percentage of my daily value for different vitamins/nutrients I get from Bloom. If I’m getting 110% vitamin C per serving, for instance, I can stop taking my vitamin C supplement separately.”

Formulation of Bloom Nutrition Greens

The label on greens powders often contains a lot of words most people don’t even recognize. As a registered dietitian, I’ll break down what you’ll find in the jar.

Overall, I’d give the formulation of Bloom Greens & Superfoods a 3 out of 5. It contains powders of nutrient-dense foods, antioxidants, and ingredients that are beneficial for digestive and overall health. I like that it contains adaptogens — considering how stressful life seems to be at times, we could all use a little support in that area!

I’m deducting points for the lack of transparent dosing (all of the ingredients are listed in blends) and the questionable efficacy of some of the ingredient dosages based on results from scientific studies and related products. It’s lower in fiber compared to some competing greens powders on the market — but it’s also higher in fiber than several of them, too. 

Fiber

Greens powders may not be the best fiber supplements, but they often give you a decent dose. Bloom Greens & Superfoods contains a fiber blend (1.606g) containing chicory root fiber, flaxseed, and apple fruit powder. Chicory root fiber is a source of inulin, a type of fiber noted to have blood sugar- and blood lipid-lowering potential, as well as reducing constipation. (1)

One scoop provides two grams of dietary fiber, which is 7% of the daily value. This is a bit low considering a “good source” of fiber is something that contains 10% or more of the daily value, according to the Food and Drug Administration.

One thing to note about fiber: increasing your fiber intake too quickly can lead to side effects like bloating and stomach discomfort. To avoid these unpleasant side effects, consider gradually increasing your fiber intake while drinking plenty of fluids!

Green Superfoods Blend

It’s not a greens powder without the greens! Bloom Greens gets its hue from its green superfood blend containing chlorella (blue-green algae), alfalfa leaf, wheatgrass, and barley grass, among several others. Greens like alfalfa and barley grass have anti-inflammatory properties thanks to their antioxidant content. (2)(3) Like the other ingredient blends, it’s unclear how much of each ingredient you’re getting in the 1.367g blend (per scoop).

Pre- and Probiotics

The pre-and probiotic blend (648mg) contains live cultures (good bacteria like lactobacillus and bifidobacterium) which can be beneficial in the realms of gut health, allergies, and even oral health. (4) We don’t know how much of each strain is included because of the way Bloom lists their ingredient blends. Also, dosages of probiotics aren’t listed in terms of colony-forming units (CFU) like some of the best probiotic supplements we’ve tested.

Bloom Greens in a cup by the container.

Prebiotics act as fuel for probiotics. Unlike probiotics, which are live bacteria, prebiotics are fiber-rich substances that the beneficial bacteria use to grow and thrive. The prebiotic in Bloom Greens is blue agave inulin. A small study concluded that blue agave inulin “shifted” the microbiota (healthy bacteria in your gut) composition and activity in healthy adults, but it’s unclear what kind of health benefits it might have in larger populations. (5)

Fruit and Veggies

Bloom’s fruit and veggie blend (572mg) contains powders of nutrient-rich veggies like carrots, spinach, and kale. These vegetables are good sources of nutrients like vitamins K and A, which play important roles in things like bone health and vision. (6)(7) In smaller doses, though, it’s unclear how much nutritional benefit you’re getting, especially since the individual ingredient amounts aren’t listed.

It’s also difficult to ascertain how many vitamins and nutrients you’re getting in each serving of Bloom Greens because the micronutrient data isn’t on the nutrition facts label (e.g. vitamin C, vitamin K, etc.)

Antioxidants

The antioxidant blend (550mg) utilizes several types of berries including cranberry, elderberry, goji berry, and acai berry (to name a few), which are known for their antioxidant benefits, including reducing cancer risk.(8) Like the fruit and veggie blend, we can’t judge the dose effectiveness since the amounts for each ingredient aren’t listed.

Digestive Enzymes

Bloom claims that its Greens & Superfoods can help “relieve bloat” and “support digestion” through the addition of digestive enzymes. Amylase, protease, and lipase help break down the macronutrients carbohydrates, protein, and fat, respectively. These digestive enzymes can help with gut health by alleviating digestive upset, including stomach pain after eating. (9) The dose of the digestive enzymes in Bloom Greens & Superfoods is 150mg.

Adaptogens

The adaptogenic blend contains ingredients like ashwagandha, one of the more well-known and popular adaptogens. (Adaptogens are plant substances that might help with stress adaptation.) (10) It also contains licorice root and ginseng, which may have similar adaptogenic properties.

The effectiveness of the adaptogens in Bloom Greens might miss the mark because of the lower strength of the dose (100mg total for six ingredients in the blend.) For context, ashwagandha has been found to reduce stress and anxiety but is more effective in doses of 500 to 600 milligrams per day. (11)

Stevia

Bloom Greens & Superfoods is sweetened with stevia leaf extract, a natural, noncaloric sugar alternative. Stevia is considered a safe alternative sweetener with anti-inflammatory, antioxidant, and antidiabetic properties. (12) (You’ll also find stevia leaf extract in other supplements like pre-workouts and protein powder — it’s a common natural sugar alternative.)

What to Consider Before Buying Bloom Greens

Our team of experts (dietitians, personal trainers, and athletes) has tested nearly 40 greens powders, looking at aspects like ingredients, dosages, cost, flavor, and solubility. The factors most important to you will depend on your circumstances, so at the end of the day, only you can decide if Bloom Greens & Superfoods is worth it.

Price Per Serving

The price per serving of Bloom Greens & Superfoods varies depending on the serving size. The most cost-effective size is the 60-serving canister, which boils down to $1.08 per serving.

Third-Party Testing

Bloom uses third-party testing, which helps ensure the safety of the ingredients used. Third-party testing can also ensure that the ingredients are present in the amounts listed on the nutrition facts label.

Bloom states that their products are tested in ISO (International Organization for Standardization)-accredited labs. Unlike some manufacturers who offer the results of third-party testing, the reports aren’t readily available on the Bloom website. 

Bloom Greens Vs. The Competition

Bloom Greens & Superfoods is just one of many greens & superfoods powders on the market. It’s hard to know how much bang for your buck you’re getting without comparing it to other top-selling supplements in the same category, which is why it’s helpful to do some side-by-side comparisons.

Bloom Greens & Superfoods is a top seller on Amazon and is highly rated on the manufacturer’s online store, so we wanted to compare it against another highly-rated greens powder. Enter Transparent Labs Prebiotic Greens, which has a similar rating of 4.3 out of 5 stars among hundreds (albeit not thousands like Bloom Greens) of reviews.

Like Bloom Greens, Transparent Labs Prebiotic Greens contain fiber-rich ingredients such as chicory root and chlorella (blue-green algae). The main difference between the two is that Transparent Labs Prebiotic Greens don’t contain probiotics, digestive enzymes, or adaptogens. Also, Transparent Labs Prebiotic Greens contain 6g of fiber per serving vs. the 2g in Bloom Greens.

Places to Buy Bloom Greens

You can purchase Bloom Greens & Superfoods directly from the manufacturer’s website as well as online from Amazon, Walmart, Fred Meyer, and iHerb. Some of these manufacturers don’t offer all of the flavors or serving sizes, though.

Customer Experience

Bloom offers free shipping with orders of $50 or more. There is no trial period, and returns are accepted for unopened products only within 15 days of delivery.

Bloom Greens and Superfoods has an average rating of 4.5/5 stars among over 12,000 customer reviews.

FAQs About Bloom Greens

References

Qin YQ;Wang LY;Yang XY;Xu YJ;Fan G;Fan YG;Ren JN;An Q;Li X; (2023). Inulin: Properties and health benefits. Food & function. https://pubmed.ncbi.nlm.nih.gov/36876591/

Raeeszadeh, M., Beheshtipour, J., Jamali, R., & Akbari, A. (2022, March 26). The antioxidant properties of alfalfa (medicago sativa L.) and its biochemical, antioxidant, anti-inflammatory, and pathological effects on nicotine-induced oxidative stress in The rat liver. Oxidative medicine and cellular longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8976666/

Zeng, Y., Pu, X., Yang, J., Du, J., Yang, X., Li, X., Li, L., Zhou, Y., & Yang, T. (2018, April 4). Preventive and therapeutic role of functional ingredients of barley grass for chronic diseases in human beings. Oxidative medicine and cellular longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904770/

Bodke, H., & Jogdand, S. (2022). Role of probiotics in human health. Cureus. https://pubmed.ncbi.nlm.nih.gov/36514580/

Holscher HD;Bauer LL;Gourineni V;Pelkman CL;Fahey GC;Swanson KS; (2015). Agave inulin supplementation affects the fecal microbiota of healthy adults participating in a randomized, double-blind, placebo-controlled, crossover trial. The Journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/26203099/

Fusaro M;Gallieni M;Porta C;Nickolas TL;Khairallah P; (2020). Vitamin K effects in human health: New insights beyond bone and cardiovascular health. Journal of nephrology. https://pubmed.ncbi.nlm.nih.gov/31858448/

Sajovic J;Meglič A;Glavač D;Markelj Š;Hawlina M;Fakin A; (2022). The role of Vitamin A in retinal diseases. International journal of molecular sciences. https://pubmed.ncbi.nlm.nih.gov/35162940/

R;, B. B. P. (2018). Antioxidant and anticancer properties of berries. Critical reviews in food science and nutrition. https://pubmed.ncbi.nlm.nih.gov/28609132/

Ullah H;Di Minno A;Piccinocchi R;Buccato DG;De Lellis LF;Baldi A;El-Seedi HR;Khalifa SAM;Piccinocchi G;Xiao X;Sacchi R;Daglia M; (2023). Efficacy of digestive enzyme supplementation in functional dyspepsia: A monocentric, randomized, double-blind, placebo-controlled, clinical trial. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie. https://pubmed.ncbi.nlm.nih.gov/37976892/

UCLA Health. (2022, February 16). What are adaptogens and should you be taking them?. UCLA Health. https://www.uclahealth.org/news/article/what-are-adaptogens-and-should-you-be-taking-them

U.S. Department of Health and Human Services. (2023). Office of dietary supplements – ashwagandha: Is it helpful for stress, anxiety, or sleep?. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

AM;, O.-P. (2023). Steviol glycosides from stevia rebaudiana: An updated overview of their sweetening activity, pharmacological properties, and safety aspects. Molecules (Basel, Switzerland). https://pubmed.ncbi.nlm.nih.gov/36770924/

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Forty-eight pros will compete across five divisions at the 2024 Colombia Pro bodybuilding show in Medellin, Colombia, on July 20-21, 2024. If they have not already qualified, the winners of each division will earn a qualification to compete at the 2024 Olympia Weekend in Las Vegas, NV, on Oct.10-13, 2024.

2024 Colombia Pro Rosters

The lineups for all five divisions are below:

Classic Physique

Alfredo Anaya (Mexico)

Anthony Barbera III (United States)

Denis Batalla (Panama)

Miguel Angel Cartaya Kuischmajec (Ecuador)

Daniel Dudley (Panama)

Jean Guerrero (Colombia)

Angel Pena (Peru)

Andres Eduardo Taveras (Dominican Republic)

Franklin Valverde (Ecuador)

Men’s Physique

Hugo Carmona (Mexico)

Beto Castrillon Castrillon (Colombia)

Mauro Fialho (Spain)

Juanfit Florez (Colombia)

Diego Garcia (Mexico)

Juan Manuel Gochez (Colombia)

Guilherme Gualberto (Brazil)

Joshua Guidry (United States)

Sebas Henao (Colombia)

Jorge Hernandez (United States)

Denis Morillo (Dominican Republic)

Diego Orea (Mexico)

Alvinson Soliana (Netherlands Antilles)

Figure

Monica Alzate (Colombia)

Maria Alejandra Ayala (Mexico)

Linda Judith Cantu Gonzalez (Mexico)

Katherine Molina (Costa Rica)

Danielle Rose (United States)

Laura Raquel Saccomani-Ojeda (Paraguay)

Susana Serrano (El Salvador)

Natalia Sharapova (Russia)

Bikini

Judith Ceballos (Mexico)

Ivi Escandar (Spain)

Greice Fornazin (Brazil)

Lorena Garcia Araya (Chile)

Andreina Marquez (Venezuela)

Roxana Marquez (Mexico)

Mariana Menezes (Brazil)

Daniela Portillo (Mexico)

Ana Carolina Souza (Brazil)

Rania Stamatiadou (Greece)

Wellness

Eduarda Bezerra (Brazil)

Karol Dahiana Borrero Palacios (Colombia)

Raeli Dias (Brazil)

Paula Dominguez (Spain)

Alejandra La Fonseca (Puerto Rico)

Kihara Martinez (Chile)

Yuridia Morales (Mexico)

[Related: Bodybuilder Hadi Choopan Shares Rare Physique Update Ahead of 2024 Olympia]

[Related: The Mistakes, Missteps, & Lessons Learned From My First Bodybuilding Competition]

Men’s Physique Athletes to Watch

The largest division in the show is Men’s Physique, which has 13 competitors. The favorites going into the show are as follows.

Guilherme Gualberto

Guilherme Gualberto is coming off a runner-up finish to Sidy Pouye at the 2024 Mr. Big Evolution Pro. Some experts feel his time to win is coming, and this could very well be the show it happens. After turning pro at the 2022 Arnold South America, he is in his second pro season.

Mauro Fialho

This will be Mauro Fialho’s second show of 2024, after taking ninth at the 2024 Empro Classic Pro. The last time he was onstage before that was the 2023 Men’s Physique Olympia, where he finished outside the top 15. 

Juan Manuel Gochez

Juan Manuel Gochez will represent the host country. He was last onstage at the 2024 Flex Weekend Pro, where he took third place. He is competing in his third season at the pro ranks but is still looking to win number one.

More Bodybuilding Content

Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50

The Chest Workout “Trick” Chris Bumstead Is Using To Win the 2024 Olympia

Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy

Featured Image: @guilhermegualbertopro on Instagram

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When looking for supplements — from the best whey protein powders to pre-workouts, creatine, fat burners, and more — you’ll soon realize that supplement manufacturing is essentially the wild west with many brands covering up less than ideal formulations with “proprietary blends” and underdosed ingredients. Thankfully, some brands — like Transparent Labs — forgo these shady practices delivering clinically studied ingredients and research-backed dosing in every product they offer.

While we’ve held Transparent Labs in high regards when testing multiple supplement categories, we can’t deny that looking at our shopping cart total upon checkout can leave us rethinking our finances. Fortunately, there are multiple ways to shed some of that cost off Transparent Labs orders. From exclusive discounts for new customers to subscribe and save options, referral programs, and more, here are our favorite ways to save on some of the best supplements out there.

About Our Expert

This article features contributions from Chelsea Rae Bourgeois, M.S., R.D.N., L.D., a registered dietitian with 10 years of experience in the clinical setting. She provided insight on some of our Transparent Labs products featured in this content, giving us more detailed information on the efficacies and qualities of specific picks. Of course, though, everyone’s body is different, so before you try any new products, it’s best to consult your doctor.

How to Find Transparent Labs Discount Codes (2024)

Online coupons at transparentlabs.com can come in many shapes and sizes. Below are some of the easiest ways to help you save on some of the best pre-workout supplements, protein powders, greens powders, and more.

1. First Order Promotional Code

When you visit the brand’s website for the first time, you’re immediately hit with a pop-up ad with a limited-time offer of 10 percent off your first Transparent Labs order. To receive this Transparent Labs coupon code, you must subscribe to the brand’s email list and add your phone number for text notifications. After filling out the required information, you can expect your single-use coupon code in your message inbox.

Our tester blending up a serving of Transparent Labs Prebiotic Greens

This can be an excellent tool for those just getting started with supplementation since the Transparent Labs email list also keeps you updated on new releases, future limited-time offers, the latest Transparent Labs coupons, and more. Plus, you can stack this introductory 10 percent code onto other Transparent Labs deals. Speaking of…

2. Subscribe and Save

Transparent Labs also offers a ‘Subscribe and Save’ model for their online store. Rather than ordering each product as your stock begins to dwindle, you can subscribe for repeat orders at a cadence that fits your needs best. If you opt for this ‘Subscribe and Save’ option — which is controlled on each product page above the ‘Checkout’ button — you’ll receive 10 percent off your product cost as well as free shipping. First-time buyers can get up to 20 percent off their order, too, provided they stack their introductory promo code with this subscription discount.

3. Free Shipping Over $99

If your entire order total eclipses $99, Transparent Labs has you covered with free shipping. This can be great for those looking to build out an entire supplement stack through the brand or those who need to restock their inventory. Plus, Transparent Labs does a good job of marketing this deal with a sitewide banner that’s present at the top of every page.

[Related: Best Supplement Stacks]

4. Refer a Friend

With the brand dedicated to “Letting people who care about their bodies control their health and well-being,” it makes sense that Transparent Labs would offer a referral program as an incentive to get you (and your gym buddies) using the brand’s products. This Transparent Labs promo code is more of a cash-back format where you earn rewards with each successful referral.

Our tester with Transparent Labs Bulk Pre-Workout..

Under the brand’s ‘Rewards’ page, you can input your email for a unique code to send to your pals or colleagues. This code will give your friends $20 off their first order of $75 or more. In return, you’ll receive $20 for each successful use of your referral code.

5. In-App Rewards

As with other popular stores and fitness retailers, Transparent Labs also has an integrated app that operates as a convenient storefront for its products. This app, available on both Android and Apple devices, has a rewards program where you earn points for each dollar spent on Transparent Labs gear. You can get codes up to 20 percent off by cashing in these points. The brand does note, though, that you can only redeem points with purchases made through the app.

[Related: Best Fitness Apps]

When Do Transparent Labs Products Go On Sale?

In addition to regular coupon codes offered through Transparent Labs’ email listserv, the brand also holds regular sales windows scheduled around holidays or seasonal events such as Amazon Prime Day (Transparent Labs is also available on Amazon — a great perk for Prime account holders). Rather than filling out your calendar to never miss a deal, we’ve done the legwork for you and compiled some of the best coupon codes to take advantage of throughout the year:

New Year’s fitness sales

Presidents Day fitness sales

Memorial Day fitness sales

Fourth of July fitness sales

Labor Day fitness sales

Black Friday/Cyber Monday fitness sales

Our Favorite Transparent Labs Products

As a top-notch supplements brand, Transparent Labs has routinely found a place amongst our ‘Best Of’ round-ups for such categories as the best creatine, best pre-workout, best BCAA supplements, and more. Here are some of our favorites that stand out amongst the competition in terms of flavor, performance, and formulation.

Transparent Labs Grass-Fed Whey Protein Isolate

This best whey isolate has routinely sat as one of our favorites thanks to its impeccable formulation delivering 28 grams of protein per serving. “Plus, it’s tested by a third-party lab, and the certificates of analysis are available right on the website,” adds Chelsea Rae Bourgeois, M.S., R.D.N., L.D., registered dietician and our expert reviewer.

Read our full Transparent Labs Whey Protein Isolate Review.

Transparent Labs Creatine HMB

According to Bourgeois, “Transparent Labs contains 5g of creatine combined with B-Hydroxy B-Methylbutyrate to increase strength and stamina.” Plus, this flavored creatine powder is available in 11 different varieties with no presence of artificial sweeteners, colorings, or additives.

Read our full Transparent Labs Creatine HMB Review.

Transparent Labs BULK

BULK is one of our favorite pre-workouts thanks to its transparent (get it?) makeup and enjoyable flavor profiles. According to our tester, a certified nutrition coach, “The Blue Raspberry variety is perfectly balanced — not overly sweet or bitter, but rather just an enjoyable powder you wouldn’t mind sipping on throughout your pre-training ritual.”

Read our full Transparent Labs BULK Pre-Workout Review.

Why Choose Transparent Labs

Transparent Labs has been a go-to brand for supplements across multiple categories including protein powders, creatine, pre-workout, and others. Each product is composed of clinically studied ingredients in research-backed dosages and is accompanied by third-party testing as well as a certificate of analysis providing assurance that what’s on the ingredients list is actually in the powder, capsule, or bar you’re ordering.

Our tester grabbing a scoop of Transparent Labs Whey Protein Isolate

Like any supplements brand, all this science-backed research and dedication to performance can result in higher product costs, so we appreciate that Transparent Labs offers multiple pathways for athletes to get deals on the supplements they love. From referral programs to in-app rewards incentives, promo codes throughout the year, and more, there’s little reason to ever pay full price — even when the product is of the highest quality (in our humble opinion).

FAQs About Transparent Labs

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