When it comes to building muscle and gaining weight, intense workouts are only part of the equation. Nutrition is key to optimizing muscle growth, and protein — often referred to as the building block of muscle — is essential to this process. (1) The final, and most important aspect, is overall energy intake. (2) Without an excess of calories, you can’t make the most of your training or protein intake. The best protein shakes can be an easy, delicious way to meet your calorie and protein goals. 

While there are plenty of weight gainer shakes on the market, they’re usually just blends of protein powder and maltodextrin, a simple carbohydrate. They don’t offer much when it comes to vitamins, minerals, or variety. If you’re looking for a more nutritious, budget-friendly option, you can easily create delicious, energy-dense protein shakes with whole foods and protein powders that fit a variety of different dietary patterns.

The 5 Best Protein Shake Recipes for Weight Gain

Many of us have suffered through at least one grainy, lukewarm blend of bland protein powder in water. Fortunately, there are ways to make your protein shake more enjoyable and satisfying. You’ll boost your calorie intake, give yourself the nutrition you need to increase muscle mass, and have a fantastic taste experience with these weight gain smoothie recipes — all without the added sugars. Healthy weight gain, here we come.

Chocolate Peanut Butter Banana Milkshake

Vegan Tropical Paradise Shake

Greek Yogurt Parfait Shake

Vanilla Cinnamon Oat Shake

Vegan Banana Cashew Cream Shake

1. Chocolate Peanut Butter Banana Milkshake

If you’re a fan of peanut butter cups, you’re sure to like this recipe. This shake provides about 500 calories and roughly 25 grams of high-quality protein from low-lactose options like the best whey isolates to stimulate muscle protein synthesis.(3) 

A person drinking a protein shake from a glass.

Compared to regular whey protein, isolate is generally more tolerable to folks with lactose intolerance. Plus, with a creamy, milkshake-like texture from the frozen banana, you might want to have it for dessert!

Nutrients 

Calories: 500

Protein: 35 grams

Carbs: 50 grams

Fats: 18 grams 

Notable Micronutrients: Whole milk is high in calcium and bananas are a good source of potassium.

Ingredients 

1 scoop chocolate whey protein isolate

1 cup lactose-free whole milk

1 tablespoon peanut or almond butter

1 tablespoon honey

1 frozen banana

Instructions 

Start by pouring the milk into your blender, then add the honey. Add the frozen banana in small chunks. Add remaining ingredients. Blend ingredients together until smooth. 

2. Vegan Tropical Paradise Shake

Vegan diets can be just as effective as omnivorous diets for supporting muscle growth and weight gain. (4) As registered dietitian Austin Bou points out, “It was once believed that plant-based diets are inadequate for muscle growth. In fact, recent research has shown that vegan diets can produce equal results when compared to an omnivorous diet; however, it’s important to focus on the amount of protein consumed.” This is definitely a shake that can help you hit that mark.

Whether you’re vegan or simply wanting to include more high-protein vegetables and fruits in your diet, this fruity, refreshing shake provides about 450 calories and 30 grams of protein from pea protein powder and almond butter. 

Nutrients 

Calories: 450

Protein: 30 grams

Carbs: 45 grams

Fats: 16 grams 

Notable Micronutrients: Mango and pineapple are excellent sources of vitamin C, and the fruits, oats, and nut butter all provide a boost of dietary fiber.

Ingredients 

1 scoop vanilla pea protein powder

1 cup oat milk

1 tablespoon peanut or almond butter

½ cup frozen mango chunks

½ cup frozen pineapple chunks

Instructions 

Start by pouring the oat milk into your blender. Add the frozen fruit chunks. Add remaining ingredients. Blend ingredients together until smooth. 

3. Greek Yogurt Parfait Shake

If you like to snack on Greek yogurt with berries or granola, you’re in luck. You can make it even more delicious and portable by turning it into a protein shake! This recipe provides about 30 grams of protein from casein and Greek yogurt, which can help stimulate muscle protein synthesis with their high leucine content (characteristic of animal-based protein sources.) (3) 

Greek Yogurt

It’s also sweetened with honey, which is an energy-dense carb source that contributes to its high calorie content — about 500 calories. 

Nutrients 

Calories: 500

Protein: 35 grams

Carbs: 45 grams

Fats: 17 grams 

Notable Micronutrients: Mixed berries are high in vitamin C and Greek yogurt is a good source of calcium. 

Ingredients 

1 scoop vanilla casein protein powder

1 cup unsweetened almond milk 

1 tablespoon peanut or almond butter

½ cup frozen blueberries, strawberries, or mixed berries

½ cup plain Greek yogurt

1 tablespoon honey

Instructions 

Start by pouring the almond milk into your blender, then add the honey. Add the frozen fruit and Greek yogurt. Add remaining ingredients. Blend ingredients together until smooth. 

4. Vanilla Cinnamon Oat Shake

Love your morning oatmeal, and want to take it on the go? You can add it to your next protein shake. This blend of egg white protein, oats, fruit, and maple syrup might sound like breakfast in a blender, but trust me, this type of protein powder doesn’t taste like scrambled eggs! 

Our tester holds up a protein shake

Think: overnight oats, but smooth. The combination of energy-dense ingredients and high-quality protein powder will add about 35 grams of protein and nearly 600 calories. (Egg white powder not your vibe? You can swap in any of the best tasting protein powders!)

Nutrients 

Calories: 600

Protein: 35 grams

Carbs: 60 grams

Fats: 23 grams

Notable Micronutrients: Oats and apples are both good sources of fiber.

Ingredients 

1 scoop vanilla egg white protein powder

1 cup oat milk

½ cup dry instant or old-fashioned rolled oats, blended into a powder

½ a medium apple, peeled and chopped

1 tablespoon maple syrup

1 tablespoon walnut butter

1 teaspoon cinnamon

Instructions 

Start by pouring the oat milk into your blender, then add the maple syrup. Add the protein powder and oats. Add remaining ingredients. Blend ingredients together until smooth. 

5. Vegan Banana Cashew Cream Shake

Soy protein is another great plant-based alternative to dairy-based protein powders, and it’s the base for this delicious recipe. (3) The blend of creamy cashew milk, cashew butter, and frozen banana make it seem like more of a milkshake than a protein shake. It’s an easy way to add another 30 grams of protein and roughly 400 calories to your daily intake. 

Nutrients 

Calories: 400

Protein: 30 grams

Carbs: 35 grams

Fats: 20 grams

Notable Micronutrients: Cashew butter is high in magnesium, and fortified cashew milks can also provide calcium and vitamin D. 

Ingredients 

1 scoop vanilla soy protein powder (or other one of the other best vegan protein powders of your choice)

1 cup unsweetened cashew milk

1 frozen banana 

1 tablespoon cashew butter

Instructions 

Start by pouring the cashew milk into your blender. Add the frozen banana in small chunks. Add remaining ingredients. Blend ingredients together until smooth. 

Best Protein Shake for Weight Gain Ingredients

Now that you’ve tried some game-changing protein shake recipes, you might want to build your own. Here are the key ingredients to get you started!

Ingredient 1 — Protein Powder

The best protein powders can be equally beneficial when combined with adequate energy intake and training, so choose the one that will best suit your dietary pattern and digestion.(3)(4)(5) (The exception: collagen protein and collagen peptides don’t contain the proper combination of amino acids to support muscle protein synthesis, so this wouldn’t be a useful ingredient for muscle growth alone.) (6)(7) 

Our tester pours a scoop of Legion Whey protein powder into a shaker bottle.

Animal-based protein powders like whey protein, casein, and egg white are all high-quality protein sources due to their blend of amino acids and high leucine content. Plant-based protein powders like soy or pea protein are generally formulated to provide the right amount of amino acids to support muscle growth. (3)(4)(5) 

Ingredient 2 — Milk or Milk Alternative

While you can make a protein shake with water, you can add more calories — plus deliciousness and texture — to your protein shake by using milk or a milk alternative. Whole milk is more energy-dense than reduced fat versions due to its higher fat content, while oat, hemp, and soy milk tend to be the more caloric plant-based milk alternatives.(8) 

Our tester prepares to make a shake with protein powder and milk.

These milks can also add a different texture to your shake, which could make it more appetizing in some cases but too filling in others. If you’re adding a thick ingredient like yogurt or oatmeal, you might want to use a milk alternative with a higher water content, like almond milk, so your shake isn’t so thick that you feel full halfway through. 

[Related: Best Whey Protein Powders]

Ingredient 3 — Nut Butter

Nut butter is high in fat, making it extremely energy-dense. This ingredient adds a significant number of calories without adding too much volume to your protein shake. Nut butters tend to have very similar nutrient profiles, but their tastes vary. Cashew butter tends to be sweeter, while almond butter has a milder, earthy taste. 

Whatever type you choose, be sure to pick a brand that’s free from hydrogenated oils. These are used to maintain the texture and shelf life of many nut butters, but they contain trans fats which are linked to heart disease and should be avoided. (9)  

Ingredient 4 — Frozen Fruit

Protein powder, milk, and nut butter can make a great shake on their own, but frozen fruit takes your shake to another level. Fruit makes your shake sweeter and more nutritious by adding fiber and micronutrients, like vitamin C and potassium. Frozen fruit – especially bananas – turn your protein shake into a protein smoothie. Bananas are one of the most energy-dense options, but plenty of other fruits like berries, pineapple, mango, and peaches also freeze well. 

Our tester drinks something that looks very red and tasty.

[Related: Best Protein Bars]

Optional Additions

If you want to make your shake or smoothie even more energy dense, you can sweeten your shake with honey or maple syrup, sprinkle in some chia seeds, or even add blended oats. These can all add more calories to your shake without increasing the amount you have to drink. 

Our tester holding a honey bear next to a jug of maple syrup.

Honey and maple syrup are energy dense, packing plenty of carbohydrates in small amounts. Like nut butters, chia seeds add healthy fats and extra calories to your shake without taking up much extra space. Oats will add more carbohydrates and make your shake thicker, so they might pair better with a thinner milk base, like almond milk. 

If you’ve tried all of the above and you still aren’t seeing the gains you’d expect, you could swap your protein powder base for a weight gain shake to add even more calories to the mix. 

Tips From a Health Coach on How to Make Protein Shake Recipes for Weight Gain

Of course, this isn’t an exhaustive list of ingredients or combinations. If you’re a protein shake pro and you’re ready to get creative, follow these general guidelines. 

Choose High-Calorie Ingredients

Protein powders are, obviously, high in protein; they’re also relatively low in calories because they contain hardly any fat or carbohydrates. So, if you want to make your protein shake more effective for weight gain, you need to add other sources of calories from energy-dense foods. 

Our tester holds a bowl full of nuts.

Energy-dense foods are high in calories per gram; in other words, they pack plenty of calories into a small serving. Some examples include oils, nuts, and nut butters, which are all naturally high in healthy fats. Other foods, like dried fruit, can be made more energy-dense through processing. The carbohydrates become more concentrated once the water is removed. Milk and yogurt are sold with different fat content, like 1% or whole milk. 

When you’re putting your grocery list together, opt for the ingredients with more calories per serving, like whole milk instead of fat-free milk and real peanut butter instead of low-calorie powdered versions.

How much protein do you need? Let our BarBend protein intake calculator help you figure it out.

Make Sure It Tastes Good

Eating enough for weight gain can be challenging, especially if you’re starting to get tired of your meal prep. This is why it’s important to swap boring, plain protein shakes for tasty, creative recipes like these. 

Have you noticed how easy it is to eat more than usual when you’re at a buffet? It’s not just you; this phenomenon is sometimes called the buffet effect, and it occurs when there’s a high variety of tasty, novel food around. (10) Use it to your advantage! The more you enjoy your food and the more variety you have, the easier it is to hit your calorie and protein goals.

[Related: Protein Intake Calculator]

Make Sure It Digests Well

If there’s one thing that can sideline your nutrition goals for the day, it’s uncomfortable digestion. You might already be feeling a little too full most of the time, so if you want to keep meeting your goals, you need to make sure your protein shake will leave you feeling comfortably satisfied. 

A person looks at their protein shake between sips.

Lactose is one of the most common offenders when it comes to gastrointestinal distress like gas and bloating. An estimated 68% of the global population are lactose intolerant, or unable to digest lactose, a sugar found in many milk-based products — including whey protein concentrate. (11) Stick with lactose-free milk and whey isolate or a non-dairy protein powder if you struggle with lactose. 

Some protein shakes contain other ingredients to boost their carbohydrate and fiber content. Inulin is a type of functional fiber added to many “health foods,” like meal replacement-style protein shakes. Despite its potential health benefits, it’s known to cause severe gas and bloating in some people. (12) While it’s rare to find this ingredient in most protein powders, it’s worth checking if you’re purchasing one that contains carbohydrate sources as well. 

[Related: How to Bulk]

Best Protein Shake Recipes for Weight Gain FAQs

References

Wirth, J., Hillesheim, E., & Brennan, L. (2020). The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. The Journal of nutrition, 150(6), 1443–1460. https://doi.org/10.1093/jn/nxaa049

Oxfeldt, M., Phillips, S. M., Andersen, O. E., Johansen, F. T., Bangshaab, M., Risikesan, J., McKendry, J., Melin, A. K., & Hansen, M. (2023). Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. The Journal of physiology, 601(16), 3481–3497. https://doi.org/10.1113/JP284967

Lynch, H. M., Buman, M. P., Dickinson, J. M., Ransdell, L. B., Johnston, C. S., & Wharton, C. M. (2020). No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. International journal of environmental research and public health, 17(11), 3871. https://doi.org/10.3390/ijerph17113871

Monteyne, A. J., Coelho, M. O. C., Murton, A. J., Abdelrahman, D. R., Blackwell, J. R., Koscien, C. P., Knapp, K. M., Fulford, J., Finnigan, T. J. A., Dirks, M. L., Stephens, F. B., & Wall, B. T. (2023). Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. The Journal of nutrition, 153(6), 1680–1695. https://doi.org/10.1016/j.tjnut.2023.02.023

Pinckaers, P. J. M., Kouw, I. W. K., Gorissen, S. H. M., Houben, L. H. P., Senden, J. M., Wodzig, W. K. H. W., de Groot, L. C. P. G. M., Verdijk, L. B., Snijders, T., & van Loon, L. J. C. (2023). The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males. The Journal of nutrition, 152(12), 2734–2743. https://doi.org/10.1093/jn/nxac222

Oikawa, S. Y., Kamal, M. J., Webb, E. K., McGlory, C., Baker, S. K., & Phillips, S. M. (2020). Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. The American journal of clinical nutrition, 111(3), 708–718. https://doi.org/10.1093/ajcn/nqz332

Robberechts, R., Poffé, C., Ampe, N., Bogaerts, S., & Hespel, P. (2023). Partly Substituting Whey for Collagen Peptide Supplementation Improves Neither Indices of Muscle Damage Nor Recovery of Functional Capacity During Eccentric Exercise Training in Fit Males. International journal of sport nutrition and exercise metabolism, 34(2), 69–78. https://doi.org/10.1123/ijsnem.2023-0070

Walther, B., Guggisberg, D., Badertscher, R., Egger, L., Portmann, R., Dubois, S., Haldimann, M., Kopf-Bolanz, K., Rhyn, P., Zoller, O., Veraguth, R., & Rezzi, S. (2022). Comparison of nutritional composition between plant-based drinks and cow’s milk. Frontiers in nutrition, 9, 988707. https://doi.org/10.3389/fnut.2022.988707

Michels, N., Specht, I. O., Heitmann, B. L., Chajès, V., & Huybrechts, I. (2021). Dietary trans-fatty acid intake in relation to cancer risk: a systematic review and meta-analysis. Nutrition reviews, 79(7), 758–776. https://doi.org/10.1093/nutrit/nuaa061

Cunningham, P. M., Roe, L. S., Keller, K. L., & Rolls, B. J. (2023). Variety and portion size combine to increase food intake at single-course and multi-course meals. Appetite, 191, 107089. https://doi.org/10.1016/j.appet.2023.107089

Storhaug, C. L., Fosse, S. K., & Fadnes, L. T. (2017). Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The lancet. Gastroenterology & hepatology, 2(10), 738–746. https://doi.org/10.1016/S2468-1253(17)30154-1

Major, G., Pritchard, S., Murray, K., Alappadan, J. P., Hoad, C. L., Marciani, L., Gowland, P., & Spiller, R. (2017). Colon Hypersensitivity to Distension, Rather Than Excessive Gas Production, Produces Carbohydrate-Related Symptoms in Individuals With Irritable Bowel Syndrome. Gastroenterology, 152(1), 124–133.e2. https://doi.org/10.1053/j.gastro.2016.09.062

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Indian lightweight powerlifter Done Murali Krishna competed at his last International Powerlifting Federation (IPF) Junior World Championships. He will age out of the class in 2025. He lifted in the equipped 59KG junior category and broke the IPF deadlift Junior world record on his way to the gold medal.

Krishna was 65 kilograms ahead of his nearest after his second deadlift, so with the world title secured, he asked for a Junior world record attempt of 265.5 kilograms to be loaded onto the barbell for his final pull. Take a look at this immense lift below, courtesy of the IPF’s Instagram page:

Krishna approached the platform with an odd gait that would be familiar to anyone who has ever deadlifted equipped. The single-ply deadlift suit restricts the movements of its wearer, such that it is constantly exerting pressure back toward the upright stance.

Deadlift suits give much less than squat suits and bench shirts, the other key components of full power equipped lifting, particularly with a conventional stance. Krishna, however, deadlifts sumo, and his suit is cut with that preference in mind.

Krishna grasped the barbell in a hook grip, with the fingers wrapped over the thumb, trapping it against the bar. Not only does this improve the ability to keep hold of the bar, but it also alleviates any imbalances that might occur with a mixed grip, where one hand is pronated and the other supinated.

As Krishna began his world record attempt, the bar dislodged clouds of baby powder as it made its way up his shins. It was slow, but he locked it out successfully and claimed his first world record.

The record stood for seven years before this competition. It previously belonged to Yi-Chun Lin of Taiwan, who set it at 265 kilograms at the 2017 IPF Equipped World Championships (EWC) in Pilsen, Czechia.

2024 IPF Junior World Championships Results — Done Murali Krishna, 59KG

Squat

242.5 kilograms

247.5 kilograms

No attempt

Bench Press

120 kilograms

125 kilograms

125 kilograms

Deadlift

242.5 kilograms

255 kilograms

265.5 kilograms — IPF Equipped Junior World Record

Total — 633 kilograms

This may have been Krishna’s final appearance on the international stage as a Junior. However, if he can secure a spot on the Open team going to Iceland for the 2024 EWC, he might get one more shot at extending his newly set record. 

Featured image: @theipf on Instagram

The post Done Murali Krishna (59KG) Scores IPF Equipped World Junior Deadlift Record appeared first on BarBend.

The 2024 IFBB Pro League Masters World Championships bodybuilding show will occur on Sunday, Sept. 1, 2024, in Pittsburgh, PA. With the Masters Olympia absent for the 2024 season, this is the top Masters bodybuilding event on the season schedule.

Active Masters competitors were able to enter this show in their respective divisions. Unlike the Masters Olympia, this event is not a 2024 Olympia Weekend qualifying event. They can apply for a roster spot in the 2025 Masters Olympia, scheduled for Aug. 22-23, 2025, in Tokyo, Japan.

[Related: Dorian Yates on the “Greatest Bodybuilder” to Never Win the Mr. Olympia]

[Related: Breon Ansley’s 2024 Olympia Diet Is Super Strict]

2024 IFBB Pro League Masters World Championships Roster

The lineups for all divisions are below, listed by age group with names in alphabetical order.

Men’s Open 40+

Ricardo Bertoloto (United States)

Michael Ely (United States)

Daniel Hughes (United States)

Michael Mckenzie Sr. (United States)

Men’s Open 50+

Eric Berger (United States)

Eric Eckenrode (United States)

Michael Ely (United States)

Gator Gates (United States)

Miguel Angel Lopez Blanco (Spain)

Joey Mobareki (United States)

Men’s Open 60+

Mark Bacon (United States)

Doug Derma (Canada)

Gator Gates (United States)

Chris Klefeker (United States)

Wayne Marken (United States)

Simon Morgan (United States)

Donnie Whetstone (United States)

Men’s Open 70+

Stanley Bishop (United States)

Edward Davis (United States)

Ken Davis (United States)

John Hinken (United States)

David Marinelli (United States)

Jack Scow (United States)

Men’s Open 80+

James Arrington (United States)

212 40+

Eric Berger (United States)

Ricardo Bertoloto (United States)

David Carter (United States)

Matt Edmonds (United States)

Andrew Mitchell (United States)

212 50+

Zaid Adamo (Canada)

Eric Berger (United States)

Eric Eckenrode (United States)

Junho Kim (South Korea)

Miguel Angel Lopez Blanco (Spain)

Ivan Massillon (United States)

212 60+

Mark Bacon (United States)

Anthony Charles (United States)

Ralph Coccio (United States)

Doug Derma (Canada)

Gator Gates (United States)

Ivan Massillon (United States)

Donnie Whetstone (United States)

Classic Physique 40+

David Carter (United States)

Anthony Cobos (United States)

Farzad Ghotbi (Canada)

Brad Helm (United States)

Travis Hester (United States)

Daniel Hughes (United States)

Allen Kendrick (United States)

Aldo Masolo (Italy)

Michael Mckenzie Sr. (United States)

Olushomo Oni (United States)

Jake Phippen (United States)

Paulie James Polito (United States)

Mohammed Rajab (United States)

Erick Ramirez (United States)

David Robinson (United States)

Denny Singh (United States)

Jason Theobald (United States)

Wil Vaughn (United States)

Larry Waters (United States)

Classic Physique 50+

Zaid Adamo (Canada)

Les Beecher (United States)

Eric Funston (United States)

Farzad Ghotbi (Canada)

Brad Helm (United States)

Mike Hopson (United States)

Allen Kendrick (United States)

Torres Scott Mabry (United States)

Dean Ogata (United States)

Kepeli Robbins (United States)

Noel Thompson (United States)

Kyle Woolstenhulme (United States)

Classic Physique 60+

Robert Johnson (United States)

Kepeli Robbins (United States)

Tom Stahlberg (United States)

Randy Watson (United States)

Men’s Physique 40+

Edwin Aboulian (Canada)

Michael Ferguson (United States)

Ddub Freeman (United States)

Kevin Johnson (United States)

Corey Mcfadden (United States)

Dennis Miranda (United States)

Jason Peterson (United States)

Jason Alan Robinson (United States)

Denny Singh (United States)

Lamar Tate (United States)

Alex Woodson (United States)

Men’s Physique 50+

Edwin Aboulian (Canada)

Michael Anderson (United States)

Michael Ferguson (United States)

Kevin Johnson (United States)

Jason Peterson (United States)

Paulie James Polito (United States)

Lamar Tate (United States)

Alex Woodson (United States)

Men’s Physique 60+

Martin Burger (United States)

Willie Carroll (United States)

Sam Dahilig (United States)

Ken Davis (United States)

Eric Funston (United States)

David Melsaether (United States)

Kepeli Robbins (United States)

Women’s Bodybuilding 40+

Sachi Butler (United States)

Renee Covell (United States)

Amy Delgado (United States)

Shea Menchaca (United States)

Tembree Murphy (United States)

Tracy Smith (United States)

Issis Syhler (Denmark)

Christy Tourangeau (United States)

Women’s Bodybuilding 50+

Renee Covel (United States)

Robyn Mays (United States)

Shea Menchaca (United States)

Tembree Murphy (United States)

Tracy Smith (United States)

Christine Ware (United States)

Laura Zuniga (United States)

Women’s Bodybuilding 60+

Ellen Bello (United States)

Carmen Brady (United States)

Linda Childersperry (United States)

Kimberly Mcmurren (United States)

Women’s Bodybuilding 70+

Linda Kilhoffer (United States)

Rebecca Woody (United States)

Fitness 40+

Rene Brosch (United States)

Elizabeth Maurice (United States)

Figure 40+

Wendy Ford (United States)

Kim Gramlich (Canada)

Melissa Hardesty (United States)

Constance Jones (United States)

Alisa K (United States)

Evelyn Kennedy (United States)

Lisa Lachowski (United States)

Kathryn Morrissey (United States)

Starr Parnell (United States)

Christina Patrick (United States)

Ella Proksch (Canada)

Katrina Roundtree (United States)

Lauren Roussel (United States)

Figure 50+

Lynne Allen (United States)

Cindy Collier (United States)

Cindy Cooper (United States)

Meredith Cristo (United States)

Judy Doughty (Canada)

Michelle Fannin (United States)

Marta Fonseca (Canada)

Wendy Ford (United States)

Marta Gallegos (United States)

Constance Jones (United States)

Alisa K (United States)

Lisa Lachowski (United States)

Shannon Powell (United States)

Ella Proksch (Canada)

Missy Sandeman (United States)

Winona Walker (United States)

Karen Wright (Canada)

Figure 60+

Cindy Collier (United States)

Judy Doughty Canada)

Linda Flynn (United States)

Missy Sandeman (United States)

Winona Walker (United States)

Karen Wright (Canada)

Bikini 40+

Merica Abbado (United States)

Aria Adamy (United States)

Myra Colcord (United States)

Emily Dean (United States)

Luciana Gisinger (United States)

Jill Humphrey (United States)

Desiree Isnec (United States)

Gyana Mella (United States)

Marcela Moreno (Mexico)

Yhon Murphy (United States)

Gina Switzeny (Canada)

Bikini 50+

Merica Abbado (United States)

Nicole Antalocy (United States)

Charnice Bain (Bahamas)

Dustee Gutierrez (United States)

Sheila Miranda (United States)

Yhon Murphy (United States)

Cristina Pacilio (United States)

Bikini 60+

Joanna Bolt (United States)

Gracie Gonzalez-Claburn (United States)

Janean Priest (United States)

Linda Rementeria Tennyson (United States)

Renee Sacco (United States)

Women’s Physique 40+

Cristina Chatti (Spain)

Mary Cruz (United States)

Amy Delgado (United States)

Farrah Faulkner (United States)

Veronica Laroche (United States)

Sherry Mack (United States)

Robyn Mays (United States)

Rachel Newman (United States)

Natalia Spierings (United Kingdom)

Jenn Streeter Canada)

Nathalee Thompson Canada)

Christy Tourangeau (United States)

Women’s Physique 50+

Robyn Burney (United States)

Karen Conyers (United States)

Marta Gallegos (United States)

Emily L. Holder (United States)

Michele Kwapis (United States)

Veronica Laroche (United States)

Sherry Mack (United States)

Pamela Matthews (Canada)

Robyn Mays (United States)

Lynne Pilcher (United States)

Pamela Porter (United States)

Shannon Powell (United States)

Melanie Sullivan (United States)

Laura Zuniga (United States)

Women’s Physique 60+

Linda Childersperry (United States)

Emily L. Holder (United States)

Kimberly Mcmurren (United States)

Sharon Simpson (United States)

Wellness 40+

Roseanne Fabrizio (United States)

Valesca Macedo (United States)

Kim O’Connell (United States)

Athletes to Watch

Below are three standout athletes with podium potential to watch:

Jim Arrington

91-year-old Jim Arrington is the reigning Masters 80+ Men’s Bodybuilding world champion. He won his first championship in 2023. He has been active in bodybuilding for a decade, turning pro at the 2015 NPC Masters Nationals. He will enter the 2024 Masters 80+ contest unopposed.

Linda Kilhoffer

Linda Kilhoffer was the runner-up in the Women’s Bodybuilding 70+ division in 2023. She turned pro at that year’s NPC North American Championships, which was held on the same weekend. This is her second pro contest.

Merica Abbado

Bikini division competitor Merica Abbado has been active in both the Masters and Open shows. As an Open competitor, she placed ninth in the 2024 Nashville Fit Pro. She has been competing in the pro ranks since 2017.

Featured Image: @garyudit on Instagram

The post 2024 IFBB Pro League Masters World Championships Bodybuilding Show Preview appeared first on BarBend.

Wondering what the keto diet is and whether you should try it? The keto diet is a popular choice among athletes, given its potential to help you lose weight while staying lean. It’s even shown promising results in supporting athletic performance, although more studies are needed to understand this relationship. (1) Following this diet involves strictly controlling your macros so that your diet is high in fat, low in carbs, and moderate in protein. (2) 

But when every supplement seems high in carbs, we know the search can be challenging — even the best protein powders for keto can be difficult to decipher. To help you on your keto journey, we’ve gathered up our picks for the best keto protein powders (tested and trialed by our nutrition and fitness experts) based on criteria including fat and carb content, protein content and source, calories, flavor, value, mixability, and third-party testing.

The 7 Best Keto Protein Powders of 2024

Best Keto Protein Powder Overall: Transparent Labs Whey Protein Isolate

Best Keto Protein Powder for Weight Loss: Jacked Factory Authentic ISO

Best-Tasting Keto Protein Powder: XWERKS Grow

Best Budget Keto Protein Powder: Nutricost Whey Protein Concentrate

Best Plant-Based Keto Protein Powder: Gainful Protein Powder

Best Whey Keto Protein Powder: Onnit Grass-Fed Protein

Best Keto Collagen Protein Powder: Sports Research Collagen Peptides

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

How We Tested and Chose the Best Keto Protein Powders

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best keto protein powders, we’ve tested nearly 100 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

We also worked with a third-party accredited lab of our own to rate and score a handful of picks, analyzing each product’s purity and label accuracy. Ratings for areas including the presence of metals, pesticides, phthalates, bisphenols, and overall label accuracy were based on how well each protein sample compared to others in the sample pool.

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

Fat Content: Since following the keto diet requires high fat intake, we’ve tried to include options that contain good fat sources like healthy fats or allow bulking up with fats like nut butter or MCT oil.

Net Carbs: Many keto dieters count net carbs. To calculate net carbs, take the total carbs on the label and subtract the grams of dietary fiber and half of the grams of sugar alcohol. (3) All the picks we’ve included in our review are low in total and net carbs, so rest assured they’re compatible with your keto diet.

Protein Source and Content: Consuming too little protein can be prohibitive in maintaining muscle mass, while too much protein can kick your body out of ketosis. The powders on this list contain moderate protein from various sources to fit your lifestyle.

Calories: Our team counted and included the calories per serving in each keto protein powder since you may be watching your calories for weight gain, maintenance, or loss. 

Flavor and Taste: Taste is very subjective, but we’ve trialed everything from unflavored to chocolate peanut butter to provide you with a wide range of flavors to consider if you’re undecided. You may also want to check out our vote for the best-tasting keto protein powder.

Value: Supplementing can be expensive, especially if you are taking other supplements to support your nutrition and fitness goals. The average American spends $124 per month on fitness, so we tried to be budget-conscious in our recommendations and even provided what we believe is the best budget keto protein powder for you to consider. (4) 

Solubility: Many protein powders just don’t mix well. Our team of product testers tried all the products on our list to see how they fare when combined in various beverages, from water to whole milk, and whether in a shaker bottle or electric blender.

Credibility: Third-party testing organizations can help evaluate products for their purity, safety, quality, and ingredient accuracy. We’ve included many third-party-tested keto powders in this review.

Best Keto Protein Powder Overall: Transparent Labs Whey Protein Isolate

If you’ve ever wondered, “Is whey protein keto?” – the answer is yes! Transparent Labs Whey Protein Isolate is our favorite keto protein powder overall – it contains a high-quality protein source and electrolytes without the fluff. With 13 delicious and decadent flavors that are compatible when blended with high-fat nut butter, MCT oil, or coconut oil, this pick doesn’t disappoint.

As registered dietitians, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., and I rated the formula a 4 out of 5. Bourgeois states, “I love that Transparent Labs Whey Protein Isolate is free from artificial sweeteners, food dyes, and preservatives. You get 28 grams of high-quality protein without any unnecessary fluff. Plus, it’s third-party tested, with certificates of analysis available to view on their website.” This formulation also contains whey isolate, so your body digests the protein more readily than other protein sources. (5)

Another benefit of this formula is that it contains electrolytes (sodium and potassium), which can help ward off the keto flu when you first start a keto diet. (6) “Some flavors contain up to 370 milligrams of sodium per scoop, which is higher than many other protein powders on the market,” Bourgeois adds. It’s also low in net carbs, with only 1 gram of net carbs per serving, which is perfect for keto.

However, since the keto diet calls for higher fat content, we wish it contained more fat from healthy sources like MCT oil, coconut, or nuts. Pro Tip: We recommend bulking up the fat macros by adding some nut butter and oat or coconut milk — with the delicious flavors this product offers, you can whip up some filling milkshakes. Our tester states, “This Transparent Labs sample left me plenty satiated and served as a great addition to my meals or in-between snacking protocols.”

As for taste, we gave this product a score of 4 out of 5, with some potential upside when blended into a milkshake. We loved that it came in many different flavors, so you’re bound to find one that you’ll enjoy. “I did feel that the taste was somewhat chalky at times but by no means overwhelming or unappealing,” our tester adds.

BarBend worked with an accredited lab to gather testing data on heavy metal content in Transparent Labs Whey Protein Isolate.

Moreover, we tested Transparent Labs Whey Protein Isolate for heavy metals, pesticides, phthalates, bisphenols, and label accuracy with an accredited, independent lab, Ellipse Analytics. It ranked in the top 25% of more than 150 protein products tested and received an overall B grade. So, if you’re looking for a solid protein base for milkshakes that’s low in net carbs, contains high-quality protein, and supports keto flu symptoms, try Transparent Labs Whey Protein Isolate. It’s a little pricier, but it may be worth it.

Read our full Transparent Labs Whey Protein Isolate Review.

Best Keto Protein Powder for Weight Loss: Jacked Factory Authentic ISO

To lose weight, you’ll want to achieve what’s called a calorie deficit. This means that to lose about a pound a week, you’d need to reduce your calories by 3,500 calories through a combination of diet and exercise. (7) 

While supplementing with protein powders helps, many of them are too high in carbs or calories. With only 110 calories and 1 gram of carbs per serving, Jacked Factory Authentic ISO has a low-carb, low-calorie nutritional profile that’s ideal for supporting your weight loss. It also boasts a simple ingredient list and uses whey isolate as the protein source, which digests more efficiently than standard whey, making it one of the best protein powders for sensitive stomachs. (5)

Chelsea Rae Bourgeois, M.S., R.D.N., L.D., who is a registered dietitian, commended the formulation and rated it a 4.25 out of 5. She states, “I like that Jacked Factory uses whey protein from 100% grass-fed cattle, and I love its macro breakdown. Each scoop has an impressive 25 grams of protein with minimal carbohydrate and fat content.” 

The only downsides with this formulation are the sodium content and the lack of third-party testing. While sodium can help mitigate symptoms of the keto flu, some flavors provide up to 300 milligrams of sodium, which may be too high. For context, the USDA recommends limiting sodium intake to less than 2300 milligrams per day. (8) “If you’re watching your sodium intake for any reason, you might not be keen on this protein powder,” Bourgeois adds.

Another great reason why this product is excellent for weight loss is its excellent taste. While many ‘diet’ products often taste horrible, this protein powder is absolutely delicious. Our tester rated it a 5 out of 5. “I liked the slightly sweet profile, and the stevia included in the formulation didn’t taste overwhelming. I mixed the Vanilla flavor with milk and ice, which seriously tasted like a diner milkshake.”

As for solubility and texture, our tester rated this product a 4 out of 5. Our tester states, “I blended this powder in my standard shaker bottle and with a cup and spoon. In both scenarios, the powder dissolved easily within 10 seconds without sticking to the sides. There weren’t any clumps or residue, but it’s a bit on the thicker side.” Pro Tip: We recommend using this supplement as a meal replacement, post-workout treat, or after-dinner dessert to help curb your sweet cravings and calorie intake. Some people, though, may not like the thick texture.

Overall, if you need a keto protein powder with a thick and creamy texture, excellent macros, and great taste to support your weight loss goals, try Jacked Factory.

Read our full Jacked Factory Authentic ISO Review.

Best-Tasting Keto Protein Powder: XWERKS Grow

Look no further if you want a keto-friendly protein powder that tastes like chocolate milk. With over 500 5-star reviews on the XWERKS website and sparkling reviews on Amazon, XWERKS Grow is your best bet if taste is a priority. Our product tester, who is a certified personal trainer, loved this product’s taste. They rated its taste a 5 out of 5, and they note, “Honestly, the Chocolate variety reminds me of a bottle of Yoo-hoo. It’s smooth, creamy, and just plain enjoyable – it’s the finest protein powder I’ve ever consumed.”

This pick also blends seamlessly with no clumps or residue. Our tester rated it a 5 out of 5 for its texture, stating, “I had no problems when mixing this powder. The texture is very smooth, and there are no clumps. You barely need a blender ball at all.” However, the texture can be a little thin for some people, so we recommend mixing it with a dairy base rather than water – you can also add nut butter for additional fats and to bulk up your shake while on keto since the fat content in the powder itself is a little low.

We rated this product’s excellent formulation a 4.5 out of 5, with high marks for its protein content and natural sweeteners. It’s one of the best clean protein powders out there and consists of 100% New Zealand-based grass-fed cow’s milk. Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “I like that XWERKS Grow is a lean protein powder, providing 25 grams of protein per scoop. And with 6 grams of BCAAs, it’s ideal for muscle building.” Plus, since the protein source is whey isolate, it’s great for digestion, and the branched-chain amino acids (BCAAs) can support your recovery after exercise. (5)(9)

While on the pricier side, XWERKS Grow does provide 25 grams of protein per serving, and if the taste is important to you, this pick is a delicious and nutritious option for your keto lifestyle.

Read our full XWERKS Grow Review.

Best Budget Keto Protein Powder: Nutricost Whey Protein Concentrate

You may not have heard of Nutricost, but the brand name says it all – you get a nutritious protein powder at a fair cost. While the flavors are pretty standard, if you know what flavor you want to get, you can buy the 5-pound tub at an economical price of $0.88 per serving. That can go a long way since the average person spends a whopping $124.40 monthly on fitness. (4) After all, why worry about limiting intake to the best time to drink a protein shake when you can drink several shakes a day for the price of one standard shake?

For a value formulation, the mixability and taste aren’t too shabby. Our tester rated the taste a 5 out of 5 and states, “Having used this protein daily for a few weeks, I can confidently say I enjoy this product. I mixed it with water and milk interchangeably and felt the flavor come alive with milk. The Chocolate Peanut Butter flavor is super creamy and just the right amount of sweet.” 

It also mixes well in water, dairy, and smoothies without making a mess, a common problem with ketogenic diet protein shakes. “Even with just a shaker bottle, I had no issues with this powder’s solubility. There weren’t any clumps or residue, and the texture turned out fine,” our tester adds.

Despite the cheap cost, Nutricost Whey Concentrate is a pretty lean protein with an impressive amino acid profile that doesn’t skimp on nutrients. Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “Nutricost Whey Concentrate is a fairly lean protein powder. It still provides more carbs and fat than your average powder, but it prioritizes protein over the other macros. Plus, it contains a 2:1:1 ratio of your BCAAs, which research has shown to be most effective.” Its protein source is whey concentrate, which is a more concentrated version of standard whey, to provide you with as much protein density as possible with 25 grams per serving. (5)

However, one big downside is that this product includes artificial sweeteners (sucralose and acesulfame potassium), so Bourgeois rated it a 3.5 out of 5. “This whey protein contains sucralose, which can be hard to digest for some,” Bourgeois states. It also contains sunflower lecithin as an emulsifier, which is a filler ingredient that doesn’t contribute to nutritional value. And while it’s produced in a GMP-compliant facility and supposedly third-party tested, Nutricost doesn’t disclose who does the third-party testing. So, while Nutricost is budget-friendly, it’s not among the cleanest options available.

Best Plant-Based Keto Protein Powder: Gainful Protein Powder

If you’re searching for one of the best vegan protein powders, Gainful allows you to personalize your own plant-based, keto-friendly powders. With only three simple, vegan, and plant-based ingredients – organic pea protein, organic brown rice protein, green tea extract – it’s an ideal plant-based protein powder for keto diets. While following a keto diet can consist of eating many animal-based, high-fat foods, a plant-based version of keto consisting of healthy fats can help minimize the effects of eating many animal-based foods. (10)

And while plant-based powders often aren’t flavorful, you can choose your own adventure with Gainful. Our product tester, who is a certified personal trainer, rated the taste a 5 out of 5. They state, “The base powder comes unflavored, and Gainful gives you different flavor packs that allow you to mix up flavors from shake to shake. I liked the Chocolate and Vanilla flavors, but there are plenty more to choose from.”

However, as is the case with a lot of plant-based powders, the mixability wasn’t great. Our tester states, “I did find some clumps when mixing this powder, so I’d recommend using a countertop blender to ensure you break up all the powder. I dealt with it at the start because I enjoyed the taste, but I’ll likely break out the heavy artillery for future tests to achieve a smoother, less clumpy makeup.” While our tester rated the solubility a 3 out of 5 compared to other whey options, we think it’s appropriate for a plant-based powder.

One of the biggest perks of choosing Gainful is that you get matched to a personalized protein powder to help your specific needs and access registered dietitians who are experts in sports nutrition. Our tester states, “Gainful has you complete a short quiz that asks you about your fitness goals and then creates a protein powder profile for you. Plus, as part of your Gainful membership, you get access to a registered dietician to help you along your nutritional journey — a great perk, in my opinion, for newcomers.”

Having access to a registered dietitian can help in many ways, but especially for athletes with ever-changing fitness and performance goals, it’s helpful to get a second opinion throughout their journey. With the support of an RD, you could ask not only about the benefits of different types of protein but also common questions like keto vs. paleo diet. Chelsea Bourgeois, M.S., R.D., L.D.N., states, “Dietary goals change over time, as do nutrition needs, so it’s great that there’s support in place when customers have questions about switching formulas.”

As registered dietitians, Bourgeois and I rated the formulation a 4.5 out of 5. Bourgeois states, “I like that the protein powders are unsweetened and free from artificial ingredients and that Gainful offers a personalized protein powder formula.” The USDA recommends limiting added sugar intake to less than 10% of your daily calorie intake, so this powder can help you toward that goal. (8) While this powder is pricier, its benefits might be worth it for a plant-based keto dieter.

Best Whey Keto Protein Powder: Onnit Grass-Fed Protein

Out of the whey protein options out there, whey protein isolate (like the protein source found in Onnit Grass-Fed Protein) is excellent since it’s highly digestible. (5) It’s a lean whey protein powder with 20 grams of protein and a complete amino acid profile to help build muscle. (11) Moreover, the isolate in this formulation is non-GMO and derived from Irish, grass-fed cows that graze an average of 250 days a year. 

For those who prefer more natural options, grass-fed options like Onnit Grass-Fed Protein or the best organic protein powders would work best. Those who are looking for lactose-free options can also take Onnit since whey isolate is virtually lactose-free – although it does contain milk proteins.

Chelsea Rae Bourgeois, M.S., R.D., L.D.N., rated the formulation a 4.5 out of 5 and agrees that it’s an excellent whey option for keto diets. She states, “I like the macronutrient ratio that Onnit Whey Protein provides – 20 grams of protein, around 2 grams of fat, and 3 to 4 grams of carbs. And I like that Onnit includes an enzyme blend in their ingredients to help promote good digestion.” It also contains probiotics like Lactobacillus Acidophilus for digestive support. (12) 

As a registered dietitian, I wish it would have more than 20 grams of protein, although it may work for a strict keto diet that doesn’t call for a lot of protein. While most people can get away with consuming only 0.8 grams of protein per kilogram per day, some athletes need up to 1.6 grams of protein per day, so 20 grams might not be sufficient to meet their daily protein needs. (8)(13) 

This pick also mixes fairly well – it’s rated a 5 out of 5 for solubility. Our tester, who is a certified personal trainer, states, “I had no issues regarding solubility, but the texture is thinner than other proteins, especially when mixed with water. There were no clumps or ‘floaties’ to speak of.” If you prefer protein shakes with thicker textures, you may want to add it to whole milk or oat milk for extra creaminess.

However, if you’re a flavor enthusiast, you may want to look elsewhere for a protein that offers more variety. This protein powder is only available in two flavors – vanilla and chocolate – so it won’t satisfy a pickier palate. “I sampled the Mexican Chocolate variety and found the flavor to be pretty good and decadent when mixed with a milk product,” our tester adds, rating the product a 3.75 out of 5. Overall, for a clean whey option that promotes good digestion and offers excellent solubility, try Onnit Grass-Fed Protein.

Read our full Onnit Grass-Fed Protein Review.

Best Keto Collagen Protein Powder: Sports Research Collagen Peptides

Sports Research Collagen Peptides provides an impressive amino acid profile with 11 grams of collagen peptides per serving. It’s clean and boasts a simple ingredient list, making it one of the best dairy-free protein powders (since collagen is a building block for connective tissue and not a dairy product).

Our product tester, a former Olympian, tried this pick with both water and coffee and enjoyed it. They rated the taste a 5 out of 5 and the solubility a 5 out of 5. They state, “With water, you could tell there was an additive, but the overall taste wasn’t off-putting or overly strong.” 

They also noted that it mixes easily in a shaker bottle without sticking or ‘floaties.’ “I did have some foam at the top of the mixture. I also successfully added this to hot coffee, blending the powder easily with a spoon. The end results don’t have any gritty texture, but the brand does have a warning label that residue can form if you blend the powder with a colder beverage,” our tester adds. 

Chelsea Rae Bourgeois, M.S., R.D., L.D.N., also tried the product and was a big fan of the formulation. She gave it a score of 4.5 out of 5. She states, “I like that Sports Research only uses one ingredient in their collagen: hydrolyzed bovine collagen peptides. Hydrolyzed peptides are said to be easier to digest and utilize.” With no net carbs or sugar, this formulation is easy to incorporate into a keto diet and could support your body in many ways. “This formulation can also support healthy skin, hair, joints, and nails, along with muscle recovery,” Bourgeois adds.

However, if you’re looking for more protein in your collagen supplement, consider a whey or one of the best casein proteins that contain more protein per serving. The serving size is also small at 11 grams per serving. Most collagen supplements tend to be lower in protein content, though, so it’s not unusual to see – they often come in small packets and not bigger scoops. Overall, these aren’t too big of a downside if collagen is your protein source choice – and this pick is as clean as collagen gets and one of the best collagen peptide supplements out there.

Benefits of Keto Protein Powders

While different versions of the keto diet can vary, the typical macronutrient distribution of the keto diet consists of 55 to 60% fat, 30 to 35% protein, and 5 to 10% carbohydrates. (2) While this is a tough diet to follow, the best keto protein powders help you adhere to these macros while offering health benefits for athletes. Read on to learn more about protein powder benefits when incorporated into your keto diet.

Helps you stay in ketosis: Keto protein powders align well with the macronutrient restrictions required of the keto diet and often include ingredients that can help promote ketone production and stay in ketosis. 

Low in net carbs: To realize the health benefits of keto, ketone bodies need to replace glucose as the primary energy source – meaning, your diet needs to be very low in net carbs. (2) The best keto protein powders contain less than 5 grams of carbs to help limit your carb intake.

May support athletic performance: For shorter, vigorous exercises, following a ketogenic diet for strength training may help support athletic performance – but more research is needed to understand this effect since weight loss in this group added noise to the results. (1) 

Provides a good base for shakes: While many keto protein powders aren’t high in fat, they’re great protein bases for protein shakes, making it easy for you to add coconut oil, MCT oil, and nut butter to add fat to your keto diet.

Meet your protein needs: Keto protein powders are a convenient way to meet your protein requirements without overeating food. Adequate protein intake through supplements like the best whey protein powders can help support maintaining or gaining muscle mass. (11)

Minimize side effects: High-quality protein powders often contain electrolytes like sodium and potassium to help mitigate the side effects of the keto diet, also known as the keto flu. (6)

How Much Do Keto Protein Powders Cost?

Keto protein powders typically cost from $0.62 for the most economical option to $3.21 for a more premium option, depending on the brand, ingredients, and quality. For example, premium options with added benefits like medium-chain triglyceride oil or digestive enzymes can cost more.

For a fair comparison, look at the cost per serving and evaluate the amount of protein and scoops each serving contains. We’ve provided cost comparisons based on cost per serving.

What to Consider Before Buying Keto Protein Powders

When buying a keto protein powder that isn’t on our list of picks, be sure to consider factors like macronutrient content, micronutrient content, ingredient quality, and protein source to find a product that fits within appropriate nutrition for athletes.

Fat Content

A keto diet is low carbohydrate, high fat, and moderate protein. When adhering to this dietary pattern, your body uses fats to produce ketones to use for energy instead of carbs and keep your body in ketosis. (2) 

Our tester enjoying a shake of Transparent Labs Whey Isolate

A good keto protein powder should be high in fat to support this diet. Or, since most protein powders are blended into shakes, it should show potential to serve as a good base for bulking up with other fats like nut butter, coconut oil, or MCT oil.

Net Carbs

The total number of net carbs to consume daily depends on the variety of keto diet you’re following. However, all varieties promote a low-carb diet with as few grams of carbohydrates as possible. (2) The best low-carb protein powders should contain less than 5 grams of net carbs on the label – you can calculate net carbs by taking the total carbs and subtracting the dietary fiber content and half of the sugar alcohol content (if applicable). 

Digestive Support

While the keto diet can support wellness and various health benefits, it can also cause digestive discomfort like constipation, diarrhea, and bloating. (2) To help mitigate potential digestive issues, consider looking for a protein powder containing probiotics, prebiotics, or digestive enzymes to help support your gut health. Moreover, look for a powder with higher fiber content or blend with fruits and veggies into a smoothie to help you stay regular. (14)

Vitamins and Minerals

The keto diet is pretty restrictive, so if not appropriately managed, it can often result in nutrient deficiencies like vitamins, minerals, and phytochemicals. (15) As a registered dietitian, I typically recommend that my keto clients take a multivitamin or look for a protein powder supplement that provides higher daily values of micronutrients to prevent any nutrient deficiencies. While on keto, you should also get your bloodwork checked regularly.

Protein Source 

Check the nutrition label for the protein source and ensure it contains a wide range of essential amino acids to support muscle growth. Depending on your dietary preferences, allergies, intolerances, and goals, you may want to opt for a specific protein source. 

Our tester grabbing a scoop of Gainful Protein Powder

For example, if you prefer a slower digesting protein, you may want to try a casein protein, egg white protein, or one of the best whey isolates. Or, if you prefer plant-based sources, try a pea blend or pumpkin seed protein. 

Ingredient List

Try to look for a protein powder that uses high-quality, natural ingredients – the ingredient list on the label should be short, simple, and free from artificial flavors or sweeteners, low-grade fillers, or preservatives. Studies show that eating a healthy diet consisting of primarily plant-based foods, low-sugar, and limited processed foods is positively correlated with “good” bacteria in the gut, which can help reduce the risk for chronic diseases like diabetes and heart disease. (16) 

Keto Protein Powders FAQs

References

McSwiney, F. T., Doyle, L., Plews, D. J., & Zinn, C. (2019). Impact Of Ketogenic Diet on Athletes: Current Insights. Open Access Journal of Sports Medicine, 10, 171–183.

Masood, W., Annamaraju, P., Khan Suheb, M. Z. (2023). Ketogenic Diet. Statpearls. Available at https://www.ncbi.nlm.nih.gov/books/NBK499830/

Marcason W. (2004). What do “net carb”, “low carb”, and “impact carb” really mean on food labels? Journal of the American Dietetic Association, 104(1), 135.

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

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

Nourish by WebMD. (2023). Remedies for Keto Flu. Available at https://www.webmd.com/diet/remedies-for-keto-flu

Cleveland Clinic. (2022). Calorie Deficit: What To Know. Available at https://health.clevelandclinic.org/calorie-deficit

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

Doma, K., Singh, U., Boullosa, D., & Connor, J. D. (2021). The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis. Applied Physiology, Nutrition, and Metabolism, 46(11), 1303–1313.

Coulston A. M. (1999). The role of dietary fats in plant-based diets. The American Journal of Clinical Nutrition, 70(3 Suppl), 512S–515S. h

Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7, 51.

Scarpellini, E., Basilico, M., Rinninella, E., Carbone, F., Schol, J., Rasetti, C., Abenavoli, L., & Santori, P. (2021). Probiotics and gut health. Minerva Gastroenterology, 67(4), 314–325.

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

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

O’Neill, B., & Raggi, P. (2020). The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119–126.

Asnicar, F., Berry, S. E., Valdes, A. M. (2021). Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature Medicine, 27, 321–332. 

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The 2024 RGV Classic Pro will occur on Saturday, Aug. 31, 2024, in McAllen, TX. This IFBB Pro League-sanctioned event will feature the Classic Physique, Bikini, and Wellness divisions. The winners of those contests will qualify to compete at the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024, if they had not previously qualified before this event.

2024 RGV Classic Pro Roster

The lineups for all three contests are below.

Classic Physique

Gabriel Aguirre (Mexico)

Anthony Barbera III (United States)

Emin Baydilli (Turkey)

Joshua Bridgman (United Kingdom)

Alex Cambronero (United States)

Jared Feather (United States)

Jeff Hallenbeck (United States)

Mahfuz Hawit (Honduras)

Jorge Herrera (Mexico)

Jesus Martinez (United States)

Tony Taveras (United States)

Bikini

Perla Cadena (United States)

Eli Fernandez (Mexico)

Kaylie Fountain (United States)

Brenda Garay – Alexander (United States)

Sasa He (China)

Lynsie Hice (United States)

Rebecca Ianno (United States)

Emma Macdougall (Canada)

Gwendolyn Nale (United States)

Reyna Perez Mecalco (Mexico)

Daniela Portillo (United States)

Sharon Ramos (Dominican Republic)

Monica Rubio (United States)

Kerry Sexton (United Kingdom)

Bianca Van Wyk (South Africa)

Wellness

Rosita Benadero Munoz (Spain)

Jada Beverly (United States)

Eduarda Bezerra (Brazil)

Sara Bianca (Brazil)

Nerilde Garcia Strey (Brazil)

Grecia Hernandez (United States)

Alejandra La Fonseca (Puerto Rico)

Amanda Mendes (United States)

Mia Onwuna (United Kingdom)

Vanina Alejandra Pikor (Argentina)

Victoria Reyes (Mexico)

Jacqueline Rios (Mexico)

Simara Walter (Brazil)

[Related: Dorian Yates on the “Greatest Bodybuilder” to Never Win the Mr. Olympia]

[Related: Breon Ansley’s 2024 Olympia Diet Is Super Strict]

Classic Physique Athletes to Watch

Eleven athletes will face off in the Classic Physique division. The three early favorites are below.

Alex Cambronero

Alex Cambronero was the 2020 Arnold Classic Physique winner. He has four wins in total between his current division and the 212, which he previously competed in.

Cambronero has finished as high as sixth at the Olympia. This is his second pro show of the season. He ranked seventh at the 2024 Texas Pro.

Anthony Barbera III

Anthony Barbera has competed in Olympia in his career, tying for 16th in 2022. He was third in the 2024 Colombia Pro and fourth in the 2024 Lenda Murray Atlanta Pro. Barbera is in his fourth pro season.

Jorge Herrera

This is Jorge Herrera’s 2024 season debut. He was last onstage at the 2023 Legion Sports Fest, finishing fifth behind champion Terrence Ruffin. He was 12th at the 2022 Classic Physique Olympia but has not been on that stage since.

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Featured Image: @fello_cambronero on Instagram

The post 2024 RGV Classic Pro Bodybuilding Show Preview appeared first on BarBend.

The 2024 Global Classic Hong Kong Pro bodybuilding show will take place on Wednesday, Sept. 4, 2024, in Hong Kong. This is one of the only shows on the 2024 schedule not to be held on weekends.

The show will feature 2024 Olympia qualifying events for the Classic Physique, Men’s Physique, and Bikini divisions. The winners will be eligible to compete in their respective divisions at the Olympia in Las Vegas, NV, on Oct. 10-13, 2024.

2024 Global Classic Hong Kong Pro Rosters

The lineups for all three contests are below.

Classic Physique

Brian Au (Hong Kong)

Jian Gao (China)

Wei Chieh Huang (Taiwan)

Ka Sing Lee (Hong Kong)

Lihsuan Liu (Taiwan)

Ziqiang Wang (China)

Yun Wu (China)

Zhaonian Xu (China)

Men’s Physique

Ganaa Altankhuyag (Mongolia)

Jaamaa Bay (Mongolia)

Sing Cheung (Hong Kong)

Bong Seok Choi (South Korea)

Harvey Devanadera (Philippines)

Joshua Eng (Malaysia)

Chen Jian (China)

Luo Jie (China)

Seongkwon Kim (South Korea)

Eddie Lai (Hong Kong)

Junho Lee (South Korea)

Munkhod Munkhnar (Mongolia)

Rahul Paswan (India)

Ahmad Saleh (Kuwait)

Karym Nathan Saripada (Philippines)

Shogo Sato (Japan)

Junpei Taguchi (Japan)

Hau Lam Tong (Hong Kong)

Anh Tran Tuan (Vietnam)

Isaac Tse (Hong Kong)

Hieu Vu Minh (Vietnam)

Ren Yi Xie (China)

Yiu Po Yuen (Hong Kong)

Bikini

Rena Ajima  (Japan)

Bridget Bailey (Australia)

Liang Bin (China)

Alum Cheung (Hong Kong)

Wenjun Duan (China)

Shiela Ann Hamili Huerte (Philippines)

Bobo Ko (Hong Kong)

Yume Kurokawa (Japan)

Maggie Lam (Hong Kong)

Wing Shan Amanda Lam (Hong Kong)

Bunluek Sanguanlikhitkun (Thailand)

Liling Wang (China)

Jiaqi Wei (China)

Christina Yue (Hong Kong)

[Related: Dorian Yates on the “Greatest Bodybuilder” to Never Win the Mr. Olympia]

[Related: Breon Ansley’s 2024 Olympia Diet Is Super Strict]

Bikini Division Athletes to Watch

As of Aug. 29, 2024, 14 competitors are set to be in the Bikini division lineup. The three favorites in that contest are below.

Jiaqi Wei

China’s Jiaqi Wei could be the spoiler for this event. She won the 2024 China DMS Pro on Mar. 1, 2024, qualifying her for the 2024 Bikini Olympia. If she wins this show, then no Olympia qualification will be awarded.

Jiaqi Wei could keep another athlete from joining her on the Olympia stage. Whether she wins this show or not, her Olympia spot remains secure.

Wenjun Duan

Wenjun Duan is coming off a runner-up finish to Ashley Kaltwasser at the 2024 Tokyo Pro on Sunday, Aug. 25, 2024. The rookie is looking for her first IFBB Pro League win and Olympia qualification. Finishing one spot behind the all-time winningest competitor in her division could be a big confidence boost going into this contest.

Yume Kurokawa

This will be Yume Kurokawa’s eighth show of the 2024 season. Her best finish was third at the Taiwan Pro. She is in her fourth pro season and seeks first career win and Olympia appearance.

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Featured Image: @yume_ifbbpro on Instagram

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The 2024 Mexico Grand Battle Pro is set for Aug. 31-Sept. 1, 2024, in Monterrey, Mexico. This competition, promoted by M&M Promotions, will feature the IFBB Pro League’s Men’s Physique and Bikini divisions. The winners of these two contests will qualify for the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024. If the winner is already Olympia-qualified, then no qualification will be awarded.

2024 Mexico Grand Battle Pro Roster

The lineups for both contests in Monterrey are below.

Men’s Physique

Yashar Anbari (Mexico)

Alessandro Cavagnola (Italy)

Tan Dhaliwal (United States)

Mauro Fialho (Spain)

Juan Florez Paredes (Colombia)

Joshua Guidry (United States)

Jorge Hernandez (United States)

Shun Kaneko (Japan)

Pedro Lima (Brazil)

St. Michael Moodie (Jamaica)

Ziya Mousavi (United Kingdom)

Sebastian Rodriguez (Mexico)

Anthony Scalza (United States)

Alex Vazquez (United States)

Ricardo Alfredo Villarreal Narvaez (Mexico)

Bikini

Ruiz Alonso Maria (Mexico)

Cinthia Beltran (United States)

Daniela Benitez (United States)

Treasure Boston (United States)

Kiki Cunningham (United States)

Deanna Dang (United States)

Eli Fernandez (Mexico)

Paola Leon (Mexico)

Fran Llamas (United States)

Roxana Marquez (Mexico)

Lizzie Martinez (United States)

Ekaterina Opekunova (Russia)

Rosario Orihuela Hammadi (Spain)

Reyna Perez (Mexico)

Anastacia Spragans (United States)

Courtney Ustrzycki (Mexico)

Tianna Weymouth (United States)

Jasmine Williams (United States)

[Related: Dorian Yates on the “Greatest Bodybuilder” to Never Win the Mr. Olympia]

[Related: Breon Ansley’s 2024 Olympia Diet Is Super Strict]

Bikini Division Athletes to Watch

The Bikini division will feature 18 competitors. The three early favorites are as follows.

Reyna Perez

Reyna Perez, also known as Reyna Perez Melcaco, is already qualified for the Bikini Olympia thanks to her win at the 2024 World Classic Pro on June 22, 2024. She could keep another competitor from qualifying for the Olympia by winning in Monterrey. Even if she loses, her spot in the Olympia lineup is safe. 

Eli Fernandez

Eli Fernandez has been in the Olympia every year since 2017. She tied for 16th in the 2023 Bikini Olympia. This is her 2024 season debut.

Fernandez has until Sept. 15, 2024, to qualify for the 2024 Olympia. She has eight pro victories since 2016. She ranked second in this contest in 2022.

Lizzie Martinez

This is Lizzie Martinez’s fifth pro contest of 2024. Her best finish thus far was fourth at the 2024 Chicago Pro. She did not compete in this show in 2023 but placed fourth in 2022. She seeks her Olympia debut.

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Featured Image: @rena_perez_ifbbpro on Instagram 

The post 2024 Mexico Grand Battle Pro Bodybuilding Show Preview appeared first on BarBend.

Fitness often gets overcomplicated. You don’t need the best home gym equipment or any elaborate routines to get the benefits of moving your body. Walking — just walking — can do major things for your health. “Walking is a wonderful form of exercise that benefits cardiovascular health, mental health, and musculoskeletal health, among other things,” says BarBend expert reviewer and certified personal trainer Amanda Capritto. In fact, a 2023 analysis investigated worldwide walking habits and found that getting an extra 1,000 steps a day was associated with a 15% reduction in all-cause mortality risk. (1)

One way to motivate the habit? A walking app. There are many options out there that can track steps, mileage, routes, progress, and even stream workouts. To help you find the best one for your goals, peep our list of the best walking apps, which we’ve tested and can recommend for your next many, many steps.

The Best Walking Apps of 2024

Best Overall Walking App: Strava

Best Walking App for iPhone: iFIT

Best Free Walking App: Nike Run Club

Best Walking App for Weight Loss: MapMyWalk

Best Indoor Walking App: Fitbit

Best Walking App for Android: Pacer

Best Walking App for Treadmill: Peloton

How We Tested and Chose the Best Walking Apps

Our BarBend team is made up of athletes, certified trainers, and workout obsessives, and we’ve tested more than 60 different fitness apps, including many for walking. To whittle down the field to these seven picks, we followed our tried-and-true testing methodology. That includes ranking each walking app on a scale of 1 (boo) to 5 (yay) based on important factors like instruction, accountability, and customer service. Here are a few aspects we paid special attention to when analyzing apps.

For more on how we test products, check out the BarBend equipment testing methodology. 

Compatibility: First and foremost, this includes whether or not an app is compatible with most smartphone operating systems. Second, however, is its ability to connect with smartwatches and wearables, which can really level up your experience with a walking app.

Ease of Use: No one wants to watch a how-to tutorial before using an app; you just want to dive in and see how it works. We kept ease of use and user experience top of mind while reviewing these walking apps.

Accountability: A big perk of any workout app is its influence on your routine — namely, keeping you accountable to continue logging workouts. Features like challenges, streak tracking, and community can help.

Value: Many walking apps are free, though some require a monthly or annual subscription. We kept the price in mind while assessing features, to ultimately judge each app’s overall value.

Best Overall Walking App: Strava

I’ve been a Strava user for eight years now, and it’s long been my go-to tracking app for any and all outdoor workout activities, including walks. BarBend editorial member Randall Colburn is newer to the app, but equally as impressed, scoring it a 4 out of 5 overall. “It’s an extremely well-designed app that can help you discover new walking routes in your area and cultivate a community of local walkers if that’s something you’re into,” he says. 

Using the app, you can find nearby walking routes and filter by elevation, difficulty, surface type, length, and more. Track your workout on your phone using GPS, or connect it to your smartwatch or heart-rate mointor and pull in your data later. 

It’ll show you every metric you could possibly want (distance, pace, steps, calories, elevation gain — plus handy graphs) and even give you audio updates on distance and pace mid-walk. When you’re done, you can add a name, notes, photos, and videos, and post it onto your feed, deciding if you want the activity to be visible to friends, the public, or no one but you. If you need some motivation, try a challenge, race training plan, group or club (like “Hot Girl Walk”). This engaging, social atmosphere can help keep you accountable; Colburn scored it 4.5 out of 5 on accountability.

Strava can track 47 different activities, from surfing to cycling, so if you’re only planning to use the app to track walks, it could be overwhelming. “It may feel like overkill for those who simply want to use it for walking,” Colburn says. “There are a lot of customization options, and some people may just be looking for a step counter or something similar.” Still, he found it easy to understand, giving the app a 4 out of 5 for user experience. 

Free Strava covers the basics, but upgrading will give you access to premium features like custom fitness goals and advanced analytics. Even if you join Strava for free just to walk, you could find yourself (like me) a paying subscriber years later, using the app to track all your adventures.

Best Walking App for iPhone: iFIT

A word of warning: If you start using iFIT as a walking app, you might end up loving all its other workout classes as well. This workout streaming platform is particularly great for iPhone users, since it can automatically send data into the Health app and connect to your Apple Watch, so you can control your workout from your wrist as you walk. If you have one of the best treadmills with iFIT from NordicTrack or ProForm, you can also pull your walking data directly into the app and, with certain models, allow the app to auto-adjust your treadmill’s incline and resistance.

These fancy features might sound complicated, but our tester says, “The app was super easy to download and easy to use, just slightly less intuitive than other popular workout apps, in my opinion.” They scored it a 5 out of 5 for setup, and a 4.5 out of 5 for ease of use.

BarBend expert product tester Jake Herod selecting an iFIT class on the NordicTrack S22i.

You can experience a few different types of walking workouts with iFIT. The app has both studio-style workout classes and immersive scenic classes that allow you to virtually walk, hike, run, or bike alongside one of their trainers. “I loved the outdoor classes; they were always my first choice,” says our tester, scoring iFIT 4.5 out of 5 for workout instruction. You can also cue up audio-only classes to walk outside. 

As you might have noticed, iFIT is better if you’re looking for guided workouts rather than a simple app to track your miles and routes. If you’re looking for coached, entertaining workouts, and a dose of motivation, however, it could be a fit — and it comes at a pretty nice price, especially if you don’t have any connected equipment for streaming the workouts. Access to the app (without equipment connectivity) with their iFIT Train membership costs just $15 per month, which is why our tester gave it a 4 out of 5 for value.

Best Free Walking App: Nike Run Club

If you’re on a budget or want a walking app that doesn’t push you to sign up for premium, peep Nike Run Club, which is 100% free. We previously named it one of the best running apps, but you can easily use it to track walks, too. (Speaking from experience, though, as someone who got hooked on NRC’s guided runs, their motivating content just might convince you to try a faster pace.) 

BarBend editorial member Matt Cummings is also a fan, giving the app a 4.5 out of 5 for overall experience and a 5 out of 5 for user interface. “I love the Nike Run Club app. I used it years ago training for a half marathon, but as a walking app, it’s great,” he says. “The interface is where Nike Run Club really shines. It only takes a few taps to start a walk, then once you get going, you can swipe over to the controls or settings… It’s like they anticipate what someone is likely to want to turn on or off, and they make it easy to do so.” The app logs key metrics, plus your route, and has smartwatch compatibility with Garmin and Apple Watch for easy tracking on the move. 

In addition to recording self-paced walks or runs, you can start a guided workout where you’ll be coached by a trainer (or even a pro runner) through pace adjustments, form checks, a warm-up and cooldown, etc. Though most of the 300 guided workouts are runs, there are also some walks and distance-based workouts you can complete at your own pace. 

If you decide to give running a go, NRC offers beginner-friendly training plans to help you run a 5K, for example. “There are programs to follow and they are clearly laid out, making them easy to just tap and go,” Cummings says, giving it a 4 out of 5 for accountability. Additional features like challenges, achievement badges, and a leaderboard can stoke motivation and offer run-club vibes.

Best Walking App for Weight Loss: MapMyWalk

If your main fitness goal is to lose weight, it can help to have an army of apps that help you attack it from all sides — namely, exercise and nutrition. If you want to try walking for weight loss and also track your macros, meals, or nutrition on the popular MyFitnessPal app, then MapMyWalk could be a good walking app for you. The two apps are partners, so you can share your data between them, giving you a better perspective on progress towards your weight loss goal.

MapMyWalk is part of Under Armour’s suite of fitness apps (including MapMyFitness, MapMyRide, and MapMyRun). Others are focused on running, cycling, and cross-training, while this one is geared toward walking. It offers a simple user interface, which our tester, certified personal trainer and BarBend editorial member Kate Meier, scored a 5 out of 5. “It’s incredibly straightforward. You open the app and hit ‘start workout,’” she says — that’s it. 

“The app does have plans built-in, but they are mostly geared toward running… and a lot of the language is geared toward running, which is odd,” Meier said. As a result, she gave it a 2 out of 5 for programming, but a 5 out of 5 for overall experience. “It does what you need it to do: keeps track of your distance,” she says. 

MapMyWalk also captures other basic metrics, like duration, elevation, and pace, and allows you to keep track of routes as well as find new ones nearby. 

It has a social feed element, too, where you can connect with friends and share accomplishments, which could help with accountability and keep you consistent with your walks — something to consider if you’re walking with weight loss in mind.

Best Indoor Walking App: Fitbit

A Fitbit fitness tracker can be super helpful in keeping an eye on your walking habits indoors or outdoors. But you don’t necessarily need an extra device to track your steps — all you need is your smartphone and the Fitbit app. 

It uses your phone’s built-in sensors to estimate the amount of steps you’ve taken and distance covered. As long as you carry your phone with you, your daily steps and mileage will be instantly captured. Admittedly, that can also be a downside. If you forget your phone when leaving the house, or aren’t in the habit of bringing it from room to room while at home, it won’t give you a truly accurate picture of how much you’re walking.

That said, the Fitbit app does much more than just count your steps. It’s like a one-stop shop for all health-habit tracking; you can manually log your workouts, food and water intake, sleep, weight, menstrual cycle, mindfulness sessions, and more. 

The workout logging feature includes the ability to track walks, runs, hikes, and bike rides in real time right in the app. Just hit “start exercise,” and it collects data on your route, distance, pace, and calories burned — making it a great walking app for tracking outdoor walks just as much as indoor ones. “There’s a community on the app, too. You can connect with news, local events, friends, and join groups, like ‘cardio’ or ‘snacking tips’ with millions of other members,” our tester said. 

The app is bright and anything but busy, which makes navigation simple even without any instruction, earning it a 5 out of 5 for user interface. I was able to set up an account, link it to my iPhone’s Health app, and start a walking workout in a matter of minutes.

Believe it or not, it’s all totally free, too, which is why it earned a 5 out of 5 for value. You can upgrade to the Premium subscription ($9.99 a month) for access to guided workouts and mindfulness sessions led by instructors, but everything else is available in the free version.

Best Walking App for Android: Pacer

FYI, you don’t need to buy one of the best pedometers to track your steps —an app on your iOS or Android mobile device can do it for you. Pacer is a simple pedometer and GPS-tracking walking app that you can use to track your steps, runs, walks, and rides. As long as you have your phone with you during the day, it’ll track your steps using your device’s built-in sensors, giving you a sense of how much distance you cover and how often you move. In just a couple of taps, you can also start tracking an outdoor walk or other activity. 

“I’ve tried about nine of these pedometer apps, and so far this is the best,” writes one reviewer in the Google Play app store. “The two biggest problems with most of them are constant (and unclosable) ads. Pacer has very few of these. The other problem is that most of these apps award me far more steps than I’ve actually taken (yes, I counted steps carefully). Pacer does give me a few extra steps each time, but way less than the 6% to 10% error rate I’ve found on other apps. The free version doesn’t have a lot of bells and whistles, but that’s OK.”

Pacer premium unlocks extra features like AI coaching, extra video workouts, fitness plans, and more, though the features that make it a great walking app are right there in the free version. Reviewers enjoy the challenges, leaderboards, streak feature, and ability to create groups with family and friends and compete for the most steps. “Great app for tracking your steps, your route, or adding a distance manually to one of their many virtual challenges,” another reviewer writes. “I have earned several medals, and they keep me motivated to stay active.”

Best Walking App for Treadmill: Peloton

Peloton may be known for cycling, but their treadmill classes hit just as hard — and that includes walking workouts. They offer several types, including power walks, music-driven classes, walk/runs, and hikes (aka incline training, my personal favorite treadmill workout from Peloton). “You can choose from workouts with varying levels of difficulty, which I like because you can do a gentler one to just move your body or a full-on workout if you feel like challenging yourself,” our tester said, giving Peloton a 5 out of 5 for overall experience.

If you’re taking a break from the tread because the weather’s nice, you can also take the app outside with their audio-only workouts. The playlists and coaching are just as excellent as their studio sessions — our tester gave the app a 4.5 out of 5 for instruction. During an outdoor walk, the app pulls in your data, including your GPS route, pace, splits, and elevation gain. 

“There isn’t much room for customization, but you can see details about each class before you start, which allows you to personalize your experience. For example, if you like a certain type of music or there’s an exercise you want to avoid, you could easily pick a class that fits your preferences,” our tester said, giving it a 5 out of 5 for user interface. 

With that in mind, using the Peloton app, “you wont be able to just mindlessly walk” our tester added. This isn’t a workout for tracking your own self-guided walks, but for following trainer-led walking workouts.

Worth noting: With Peloton’s App One membership ($12.99 a month), you can only take three cardio equipment classes per month, so if you want to use Peloton on the tread, you’ll need to upgrade to App+ ($24 a month) or All-Access ($44 a month) for unlimited access to cardio classes. (The even higher prices only come into play if you own a Peloton treadmill or Bike.) 

“I like Peloton because of the way I feel after working out, mentally and physically,” our tester said. “Exercise is framed in such a positive way, where you’re pushed and encouraged at the same time.”

Benefits of Walking Apps

You might be sold on the many benefits of walking for wellness — but what about walking apps? For starters, they can help improve your overall workout experience, and keep you coming back. Here are some of the other benefits of using a walking app instead of raw-dogging your next stroll.

A person walks on the NordicTrack T-Series model.

Track Metrics: Seeing your weekly, monthly, or lifetime mileage creep up over time can offer a sense of achievement and keep you coming back. Research shows that fitness tracking, in general, has a positive effect on users’ motivation to keep up physical activity, such as walking. (2)

Training Plans: Many walking apps offer training programs, which can help take the guesswork out of planning your own workouts and give you a schedule to follow and goal to work toward.

Discover New Walking Routes: Many walking apps allow you to discover new walking and hiking routes near home or while you’re traveling. Others (namely, those that stream workouts) allow you to virtually explore the world while walking on a treadmill — and without leaving your house.

Accountability: “People who struggle with accountability can benefit from workout apps,” says Amanda Capritto, our expert reviewer and a certified personal trainer. “They’re a great way to hold yourself accountable and keep showing up for yourself.”

Entertainment: Walking apps that offer entertainment while you walk can help make being active more enjoyable, and enjoyment can strongly influence someone’s likelihood of continuing to exercise. (3) Translation: Having fun means you’re more likely to do it again, which can help you stick with your workout routine.

How Much Do Walking Apps Cost?

You can get a basic walking app that tracks steps, routes, and mileage totally free. To level up, you’ll need to pay a little more ($5 to $15 per month) for additional features, or spend $13-$40 for one that streams follow-along walking workouts (plus, many more modalities).

Our tester walking in the Salomon Pulse running belt.

What to Consider Before Buying a Walking App

Before you go all-in on an annual subscription to one of these walking apps, consider the following factors. They’ll help you decide which one might be best for you — before you shell out any cash.

Fitness Goals

What do you hope to accomplish with a walking app? Do you want to find new places to walk, keep a log of previous routes, track mileage, or just count your daily steps? This will help massively in deciding the best fitness app for you. 

“Fitness apps help guide you to reach your goals,” says Amanda Capritto, our expert reviewer and a certified personal trainer. “They keep you on track and serve as a form of accountability… They can keep fitness fun and interesting, expose you to types of training you may not have thought of yourself, and at the same time, keep things simple so you don’t get distracted by all of the noise around fitness online.” 

Of course, if you’re not looking for that much support, a walking app can also just count your steps.

User Experience

Consider what sort of interactivity you’re looking for in a walking app. Do you want a simple tracking screen, with basic stats like miles walked and steps taken? Do you want to be able to track other types of workouts, too? Are you looking for workout plans or coached walking workouts to stay challenged? How about social support — do you want a community feed, or privacy? These are all important questions to consider when deciding what type of experience you want with a walking app.

Compatibility 

Of course, you’ll want to make sure a walking app is compatible with your phone’s operating system, but most apps these days (and all the ones listed here) are available on both iOS and Android, so that shouldn’t be a problem. More important is considering any additional devices you want your walking app to play nicely with, including a smartwatch, fitness tracker, heart rate monitor, or connected fitness equipment, like one of the best treadmills with screens. If you have a Fitbit device, their app is a natural fit for tracking walks and steps. Other walking apps, like Strava, have extensive connectivity with other devices of all kinds.

Walking Apps FAQs

References

Banach, M., Lewek, J., Surma, S., Penson, P. E., Sahebkar, A., Martin, S. S., Bajraktari, G., Henein, M. Y., Reiner, Ž., & Bytyçi, I. (2023). The association between daily step count and all-cause and cardiovascular mortality: A meta-analysis. European Journal of Preventive Cardiology, 30(18), 1975-1985. https://doi.org/10.1093/eurjpc/zwad229

Jin, D., Halvari, H., Maehle, N., & Olafsen, A. H. (2020). Self-tracking behaviour in physical activity: a systematic review of drivers and outcomes of fitness tracking. Behaviour & Information Technology, 41(2), 242–261. https://doi.org/10.1080/0144929X.2020.1801840

Teixeira, D. S., Rodrigues, F., Cid, L., & Monteiro, D. (2022). Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role. Frontiers in psychology, 13, 780059. https://doi.org/10.3389/fpsyg.2022.780059

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Discover the surprising link between exercise and autophagy, the process responsible for cellular cleanup and healthy aging. 

Learn how a simple workout routine can activate this process, combat age-related cellular damage, and even pave the way for future medical therapies. 

Strength training isn’t just about building muscle; it’s about unlocking your body’s natural ability to rejuvenate itself.

Strength Training’s Secret to Healthy Aging

Recent research highlights how strength training exercises can trigger your body’s natural detox process at the cellular level. This process, known as autophagy, plays a critical role in maintaining healthy organs and tissues, making it a cornerstone of healthy aging.

The Science Behind Cellular Cleanup

When muscles are put under stress during exercise, they accumulate wear and tear. Autophagy is the body’s response to this damage—a mechanism that collects and recycles worn-out cellular components. A key player in this process is a protein called BAG3, which identifies damaged parts and directs them to autophagosomes, where they are broken down and repurposed.

Why Strength Training is Essential

Jörg Höhfeld, a professor at the University of Bonn, explains that strength training uniquely activates BAG3, making it vital for older adults. “Our work explains, at least in part, why strength training is so important. BAG3 is activated to efficiently recognize cellular garbage and dispose of it through autophagy,” Höhfeld said.

How Much Exercise is Needed?

The study found that even 20-30 high-intensity muscle contractions during a single training session can activate BAG3. The key is to reach near-maximum effort, targeting larger muscle groups like the legs, chest, and back through exercises like squats, weightlifting, and pull-ups.

BAG3 vs. Traditional Autophagy

Unlike the autophagy triggered by fasting or caloric restriction, BAG3-mediated autophagy specifically targets damaged proteins. Höhfeld points out that aging cells increase BAG3 production to combat the buildup of cellular damage, highlighting its role in healthy aging.

Implications for Future Therapies

Understanding how strength training activates BAG3 could pave the way for new treatments for muscle weakness and other age-related conditions caused by cellular damage.

Takeaway

Strength training is more than just a workout; it’s a crucial tool in cellular maintenance and healthy aging, offering insights that could shape future medical therapies.

The V-shaped body—a symbol of strength, athleticism, and confidence—is the ultimate goal for many men. 

Broad shoulders, a narrow waist, and a powerful presence define this physique. 

But for men over 35, building this iconic shape isn’t just about looking good; it’s about feeling strong, agile, and full of vitality.

Why Men Over 35 Should Aim for a V-Shaped Body

Beyond aesthetics, achieving a V-shaped body has significant health benefits. Strengthening key muscle groups improves posture, reduces back pain, and enhances overall functional fitness. As men age, muscle maintenance becomes crucial for metabolism, mobility, and maintaining an active lifestyle. Building a V-shaped physique can boost confidence, improve mental health, and even positively impact hormone levels, including testosterone.

Unique Challenges Post-35

After 35, the body undergoes changes that can make achieving fitness goals more challenging. Hormonal shifts, such as declining testosterone, contribute to muscle loss and increased fat accumulation. Metabolism slows down, making it easier to gain weight and harder to shed fat. Injury risk also increases due to joint wear and tear, making smart training and recovery practices essential. Plus, busy schedules often leave little time for long workouts, making efficient training strategies a necessity.

the V-Shaped Body: What It Takes

Defining the V-Shape

The V-shaped body is characterized by wide shoulders, well-defined lats, a narrow waist, and muscular arms. This shape highlights the upper body’s strength and creates an impressive silhouette. It’s not just about adding muscle mass; it’s about strategic development that emphasizes specific areas to create that iconic taper.

Key Muscles to Target

To build a V-shaped physique, focus on the muscles that contribute most to the look:

Deltoids: The shoulders are the foundation of the V-shape. Well-developed deltoids create width and make the waist look smaller in comparison.

Lats (Latissimus Dorsi): These large back muscles give the torso its broad appearance and are crucial for achieving that V-taper.

Traps (Trapezius): Strong traps enhance upper back thickness and shoulder stability.

Upper Chest: Building the upper chest adds to the perception of broadness and balances the shoulder-to-waist ratio.

Core: A strong, tight core not only supports a narrow waist but also enhances overall stability and strength, crucial for lifting.

Body Composition: The Role of Low Body Fat

Muscle development alone won’t create the V-shape; low body fat is essential. A leaner physique reveals muscle definition, especially around the waist and abs, amplifying the V-taper effect. For most men, achieving a body fat percentage between 10-15% will enhance muscle visibility and contribute to a more pronounced V-shape.

Workout Strategies for Men Over 35

A. Focus on Compound Movements

Compound exercises are key to building a strong V-shaped body because they engage multiple muscle groups simultaneously, maximizing efficiency and results.

Exercises: Include overhead presses, pull-ups, deadlifts, and bench presses in your routine. These moves target the shoulders, back, chest, and core—all critical areas for a V-shaped physique.

Benefits: Compound movements boost testosterone levels, improve overall muscle engagement, and increase calorie burn, which helps reduce body fat. They also enhance functional strength, supporting everyday movements and reducing injury risk.

B. Prioritizing Shoulder and Lat Development

To create the wide upper body synonymous with the V-shape, shoulder and lat exercises should be prioritized.

Specific Exercises: Incorporate lateral raises, front raises, T-bar rows, and lat pulldowns to target these muscle groups effectively.

Tips: Focus on progressive overload—gradually increasing the weight you lift to challenge your muscles. Utilize the mind-muscle connection by consciously engaging the targeted muscles during each rep, and always prioritize correct form to avoid injuries.

C. Incorporate Functional Training

Functional training enhances your strength and mobility in everyday activities, supporting overall fitness and injury prevention.

Exercises: Add rotational exercises, farmer’s walks, and sled pushes to your regimen. These movements improve core stability, grip strength, and overall balance.

Benefits for Aging Bodies: Functional training helps improve mobility, balance, and flexibility, which are often compromised as we age. This training style also enhances coordination, making you more agile and resilient in daily tasks.

D. Smart Cardio for Fat Loss

Cardio is essential for fat loss, but the approach matters, especially for men over 35 who want to preserve muscle mass.

HIIT vs. Steady-State Cardio: High-Intensity Interval Training (HIIT) burns more calories in less time and can boost metabolism for hours post-workout. Steady-state cardio, like jogging or cycling, is gentler on the joints but less effective for rapid fat loss.

Tips: Opt for time-efficient cardio methods like HIIT that minimize muscle loss while maximizing fat burn. For example, 20 minutes of alternating sprinting and walking can be more effective than an hour of steady jogging.

E. Avoiding Overuse Injuries

Men over 35 are more prone to overuse injuries due to repetitive strain and decreased recovery capacity.

Warming Up: Start each workout with dynamic stretches and activation exercises to prime the muscles and joints.

Recovery Strategies: Incorporate active rest days with light activities, use foam rollers to alleviate muscle tightness, and perform targeted mobility work to maintain joint health.

Nutrition for Muscle Growth and Fat Loss

A. Macronutrient Balance

Balancing your macronutrients—protein, carbohydrates, and fats—is crucial for muscle growth and fat loss, especially for men over 35.

Protein Needs: Higher protein intake is essential for muscle preservation and repair. Aim for 0.8-1 gram of protein per pound of body weight daily. Protein-rich foods like lean meats, eggs, and plant-based sources support muscle growth and help maintain a lean physique.

Carbohydrates: Carbs are your body’s primary fuel source, especially for intense workouts. Focus on complex carbs like whole grains, fruits, and vegetables, which provide sustained energy and replenish glycogen stores. However, avoid overconsumption, as excess carbs can lead to unwanted fat gain.

Healthy Fats: Fats play a crucial role in hormone balance, particularly testosterone production. Include sources of healthy fats, such as avocados, olive oil, nuts, and fatty fish. These fats support overall health and help maintain hormonal balance, which is vital for muscle growth and fat loss.

B. Intermittent Fasting

Intermittent fasting (IF) is a popular eating strategy that can enhance fat loss while preserving lean muscle mass, making it suitable for busy schedules.

Benefits: IF helps reduce body fat by restricting eating windows, which can lead to a caloric deficit. It also improves insulin sensitivity and supports muscle preservation during fat loss phases.

Adjustments for Over 35: Align fasting windows with workout schedules to optimize performance and recovery. For example, an eating window from 12 PM to 8 PM works well if you train in the late morning or early afternoon.

C. Supplements for Men Over 35

Supplements can support muscle growth, recovery, and overall health, but they should be chosen carefully, especially for those over 35.

Recommended Supplements:

Creatine: Boosts strength, muscle growth, and recovery. Safe and well-researched, it’s a staple for enhancing performance.

Branched-Chain Amino Acids (BCAAs): Help reduce muscle soreness and prevent muscle breakdown during fasting or intense training.

Magnesium: Supports muscle function, reduces cramps, and aids in sleep, which is crucial for recovery.

Fish Oil: Rich in omega-3 fatty acids, it reduces inflammation, supports joint health, and benefits cardiovascular function.

Cautions: Avoid supplements that may negatively impact heart health or disrupt hormone balance, such as excessive caffeine or testosterone boosters. Always consult with a healthcare provider before starting new supplements.

Recovery and Injury Prevention

A. The Importance of Recovery

Recovery is as crucial as the workouts themselves, especially for men over 35. Proper recovery helps prevent injuries, supports muscle growth, and optimizes overall performance.

Sleep: Sleep is the cornerstone of recovery. Aim for 7-9 hours per night to allow muscles to repair and hormones to regulate, including growth hormone and testosterone, which are vital for muscle growth and fat loss.

Active Recovery Techniques: Incorporate light cardio, stretching routines, and yoga on rest days. These activities improve blood flow to the muscles, reduce soreness, and enhance flexibility without the strain of intense training.

B. Hormonal Optimization

Maintaining optimal hormone levels, particularly testosterone, is essential for muscle maintenance, energy, and overall health as men age.

Natural Ways to Boost Testosterone: Engage in regular strength training, particularly compound movements that stimulate testosterone production. Prioritize sleep quality, manage stress levels, and maintain a balanced diet rich in micronutrients.

Foods to Support Hormone Health: Include zinc-rich foods like oysters, beef, and pumpkin seeds, as zinc is crucial for testosterone production. Add cruciferous vegetables such as broccoli and Brussels sprouts, which help regulate hormone balance, and healthy fats from sources like olive oil and nuts.

C. Addressing Common Injuries

Preventing injuries is key to maintaining consistent progress, particularly common ones like shoulder impingement, lower back pain, and elbow tendinitis.

Preventing Shoulder Impingement: Avoid excessive overhead movements and ensure proper form when training shoulders. Incorporate rotator cuff exercises to strengthen stabilizing muscles.

Lower Back Pain: Prioritize core stability exercises and avoid heavy lifting without proper bracing techniques. Use supportive lifts like deadlifts with correct form and avoid hyperextension.

Elbow Tendinitis: Prevent overuse by varying grip positions and avoiding repetitive high-stress movements. Incorporate forearm strengthening exercises and stretch the muscles regularly.

Rehabilitation Tips: If injuries occur, incorporate physical therapy exercises, modify workouts to reduce strain on affected areas, and seek professional help if pain persists.

Lifestyle Adjustments for Sustainable Results

A. Time Management

Efficient use of time is critical for men over 35 who often juggle careers, family, and other responsibilities. Effective time management can ensure that fitness remains a priority without overwhelming your schedule.

Efficient Workout Routines: Focus on workouts that deliver maximum results in minimal time. Aim for 30-45 minute sessions that incorporate compound movements, supersets, and minimal rest periods to keep the intensity high.

Integrating Fitness into Daily Life: Stay active outside the gym by incorporating movement into your day. Use stairs instead of elevators, walk or bike to work if possible, and do quick bodyweight exercises during breaks. These small adjustments add up, enhancing overall calorie burn and mobility.

B. Stress Management

Chronic stress is a hidden enemy of fitness, leading to increased cortisol levels, which can promote fat storage, especially around the waist, and muscle breakdown.

Impact of Stress on Body Composition: Elevated cortisol negatively impacts muscle growth and contributes to stubborn belly fat. Managing stress is crucial for maintaining a lean, V-shaped body.

Relaxation Techniques: Incorporate stress-relief practices such as meditation, deep breathing exercises, or leisure activities that you enjoy. These techniques help lower cortisol levels, improve mental clarity, and support overall health.

C. Tracking Progress

Measuring progress is vital to staying motivated and ensuring that your efforts are yielding results. However, the scale alone isn’t the best measure of success.

Measuring Success: Use a combination of body measurements, progress photos, and strength metrics to track changes. Look for improvements in how clothes fit, muscle definition, and how you feel physically and mentally.

Adapting the Plan: Regularly evaluate your progress and adjust your workout and nutrition plan as needed. If fat loss stalls, tweak your diet or incorporate more HIIT sessions. If strength plateaus, consider changing your exercise selection or increasing your weights.

Common Mistakes and How to Avoid Them

Neglecting Warm-ups or Overlooking Form

Skipping warm-ups or using poor form are common pitfalls that can lead to injuries, especially as the body becomes less resilient with age.

Why It Matters: Proper warm-ups prepare your muscles and joints for exercise, reducing the risk of strains and sprains. Good form ensures that you target the correct muscles and avoid unnecessary stress on the joints.

Solution: Always start with a 5-10 minute dynamic warm-up that includes movements like leg swings, arm circles, and light cardio. Focus on maintaining proper technique during all exercises, even if it means lifting lighter weights.

Overtraining

Overtraining can hinder progress and increase the risk of burnout, especially when the body’s recovery capacity diminishes with age.

Recognizing Signs of Burnout: Symptoms include persistent fatigue, decreased performance, irritability, and frequent injuries. Ignoring these signs can set you back significantly.

Solution: Prioritize rest and recovery, listen to your body, and avoid training the same muscle groups on consecutive days. Incorporate active recovery days and consider deload weeks where you reduce the intensity or volume of your workouts.

Underestimating the Role of Diet

No amount of training can compensate for poor dietary habits. Diet plays a crucial role in achieving and maintaining a V-shaped body, particularly after 35 when metabolism slows.

Why You Can’t Out-Train a Bad Diet: Consuming excess calories, especially from processed foods, can easily derail fat loss efforts. Additionally, insufficient protein intake can impede muscle growth and recovery.

Solution: Focus on whole, nutrient-dense foods that support your goals. Keep track of your calorie intake to ensure you’re in the right balance for muscle gain or fat loss. Prioritize protein and manage carb intake based on your activity level.