If you’re looking for the best supplements for muscle growth, focus, or endurance, Xwerks has what you need. Their protein powders, creatine, and other supplements have been favorites of the BarBend team for years. With clean formulas and delicious flavors, it’s no wonder they are frequent inclusions in our roundups of the best supps on the market.

But how can you save some cash on their lineup of quality products? Hello, Xwerks discount codes. With cash-back offers, free shipping, and subscription options, knocking a few bucks off your next order is a breeze. Check out the best ways to save on these top-notch supplements.

How to Find Xwerks Discount Codes (2024)

There are several ways to cut down that final total on the Xwerks site. Here are the best ways for online shoppers to save on xwerks.com.

1. 20% Cash Back on First Xwerks Order

When you open up the Xwerks site, you’ll be greeted by a friendly pop-up offering 20% cash back on your first purchase. All they ask for in return is your email address. If you plan on loading up on their best protein powders, creatine, or ashwagandha, that 20% could be significant. After signing up, you can also opt out of their regular email communication at any time.

2. Xwerks Subscribe & Save 5%

You can also save by signing up for a subscription. Before heading to checkout, select the Subscribe & Save option on the product page to slash 5% off your order. You can select the delivery frequency, plus you’ll be able to cancel or modify your subscription whenever you want.

3. Xwerks Free Shipping Over $75

Any purchase that totals over $75 is eligible for free shipping. That means you can send some of the brand’s best pre-workout supplements, creatine, or protein powder straight to your door for no additional cost.

When Do Xwerks Products Go On Sale?

If these year-round Xwerks deals aren’t enough, their products regularly receive discounts around holidays like Labor Day or Black Friday. Keep tabs on BarBend’s holiday sales pages to capitalize on these seasonal deals.

New Year’s fitness sales

Presidents Day fitness sales

Memorial Day fitness sales

Fourth of July fitness sales

Labor Day fitness sales

Black Friday/Cyber Monday fitness sales

Our Favorite Xwerks Products

You’ve probably seen Xwerks all over social media, but their high-quality supplements are also all over BarBend because we love their clean formulas and flavor options. Here are a couple of our favorite products in the Xwerks lineup.

Xwerks Lift Creatine

Scanning the ingredient list on Xwerks Lift Creatine may be a boring one — the lone ingredient is creatine monohydrate (duh). It has, however, been micronized, a process which can help the creatine digest better and dissolve easier than normal creatine.

XWERKS Lift Micronized Creatine Monohydrate

“Because it’s unflavored and easy to digest, it can mix into your favorite drink without concerns over tolerance,” says our expert reviewer Chelsea Rae Bourgeois. Our team rated its solubility 4.75 out of 5, and at just $0.61 per serving, it may be one of the best creatine supplements for your budget, as well.

Read our full Xwerks Lift Creatine Review.

Xwerks Grow Whey Protein

The whey protein in Grow is free of any hormones, antibiotics, or pesticides, plus Xwerks claims the grass-fed cows that provide the milk “naturally graze on the countryside of New Zealand.” That natural sourcing not only makes it one of the best whey protein powders we’ve tested, it’s part of the reason the formula earned a 5 out of 5 from Bourgeois. “I like that Xwerks Grow is a lean protein powder, providing up to 25 grams of protein per scoop,” she says. “You also get 6 grams of BCAAs, making it ideal for building muscle.” 

Our tester mixing XWERKS Grow

In our own testing, the Chocolate flavor also garnered a 5 out of 5 for both solubility and taste. “I tried the chocolate flavor and it was kind of like drinking a protein Yoo-hoo,” they say. “I’m surprised at how smooth it is. And mixing isn’t really an issue at all — I barely needed a blender ball.”

Read our full Xwerks Grow Whey Protein Review.

Why Choose Xwerks

Xwerks’ lineup includes some of the best ashwagandha supplements, pre-workout, and protein powders that have passed through the BarBend gym. Their scientifically-backed formulas and affordable price points frequently earn them spots on our roundups of our favorite supps. No matter where you are in the continental U.S., you’ll get a flat $5 shipping fee, but if your order reaches $75, even that cost vanishes. In addition to whipping up quality wellness and nutrition products, in our experience, Xwerks takes care of their customers.

FAQs About Xwerks Discount Codes

The post Xwerks Discount Code (2024): Save Big on These Expert-Approved Supps appeared first on BarBend.

If you’re looking for a plant-based protein that’s packed with protein and is also planet-friendly, pea protein powder might just be your new best friend. For those with a dairy-free or plant-based lifestyle, pea protein has earned its place as one of the best protein powders out there, often beating out soy and pumpkin seed protein powders — and even animal-based powders. But with so many brands and options out there, how do you know which are the best pea protein powders? 

In this guide, we’re going to dive into the vibrant world of pea protein powders. Here at BarBend, our expert team of nutrition and fitness experts have tested over 100 protein powders to bring you the best of the best. You’ll also learn what makes this tiny legume such a powerhouse to how to choose the best one for your specific needs. And of course, we’ve done the hard work of tasting, researching, and ranking the top contenders across various categories. Whether you’re after the best tasting, the most budget-friendly, or the cleanest, we’ve got you covered. So, grab your shaker bottle, and let’s get started!

The Best Pea Protein Powders of 2024

Best Overall Pea Protein Powder: Transparent Labs Rice & Pea Protein

Best Tasting Pea Protein Powder: Gainful Plant-Based Protein Powder

Best Budget Pea Protein Powder: Nutricost Organic Pea Protein Isolate

Best Pea Protein Powder for Muscle Gain: Transparent Labs Vegan Mass Gainer

Best High-Protein Pea Protein Powder: Legion Plant+

Best Pea Protein Powder for Athletes: Ritual Essential Protein 18+

Best Unflavored Pea Protein Powder: Bulk Supplements Pea Protein Isolate

Best Organic Pea Protein Powder: Orgain Organic Vegan Protein Powder 

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 Pea Protein Powders

The BarBend team is dedicated to bringing you all the information you need so that you can decide which supplement is best for you. Our team is made up of certified trainers, nutrition coaches, and athletes. We also rely on the support of registered dietitians and recent studies to ensure the safety and efficacy of each supplement. 

We tested over 100 different protein powders to share the best of the bunch with you. For more information on how we test products, you can read our supplement methodology page. Below, we’ve compiled a brief list of what factors we’re looking at when trying everything.  

Protein: We are testing proteins after all, so it’s important that each protein powder we looked at and tested has a solid amount of protein in each without a bunch of extra additives. We also look at whether protein sources were complete, meaning they contain all essential amino acids. 

Formulation: How the supplement is made and what goes into it is essential in understanding whether you should invest in a supplement or not. 

Third-Party Testing: The Food and Drug Administration (FDA) doesn’t regulate dietary supplements, so third-party testing is essential for transparency, ensuring that these supplements contain what companies advertise and remain free from contaminants.

Taste: A supplement may have the best ingredients ever, but why would you drink it if it doesn’t taste good? Taste and flavor are essential parts of what makes a protein powder worthwhile, especially pea proteins, which are known to have a distinct (and somewhat odd) flavor and texture. 

Solubility: A supplement’s ability to mix well into water or milk is a critical part of the drinking experience. Pea proteins are known to be difficult to mix thoroughly, so this is definitely something we want to ensure before recommending. 

Best Overall Pea Protein Powder: Transparent Labs Rice & Pea Protein

Our pick for best overall protein is Transparent Labs Rice & Pea Protein. As a certified nutrition coach, I like that it’s a complete profile of all essential amino acids. It can be difficult to get all the essential amino acids with dairy-free protein powders, and your body needs all nine for a number of health benefits. (1)

Another great feature of this protein powder is that it’s third-party tested. You can find the results of these tests directly from the website. Supplements are not regulated by the FDA, so third-party testing holds supplement companies accountable, ensuring that their products only include what they say they do on the label.

Our certified nutrition coach expert testers have mixed reviews about the flavor of this protein powder, specifically calling out the stevia taste. One of these testers gives it a 2 out of 5 and remarks that, “It tastes very artificial for a vanilla flavor. Maybe it’s the stevia? I would not drink this plain. It also smells gross; not to the point where I think there’s something wrong with the batch, but more than expected.”

But our other expert tester rates it a 3 out of 5 saying: “Not too bad for a vegan protein powder; it tastes like a dark chocolate drink (not milk chocolate), but with an earthy hint because of the rice and pea protein. I would not suggest this for people who like sweet/sugary protein drinks. There is not that much sugar and you can really taste the cocoa powder.”

A common feature of non-whey proteins is the lack of solubility and distinct texture and mouth feel. Transparent’s Rice & Pea Protein is not immune to these features. One of our expert testers describes it as “… not gritty but there is more residue/film in the shaker and I can feel that extra texture in my mouth, too. It’s kind of like you can feel the cocoa powder. It’s really not terrible but it’s not comparable to whey.” They give it a 4 out of 5 overall. 

Read our full Transparent Labs Vegan Rice & Pea Protein Review.

Best Tasting Pea Protein Powder: Gainful Plant-Based Protein Powder

With customizable flavor packets, it’s no wonder why we picked Gainful Plant-Based Protein Powder as our best-tasting protein powder. The protein comes unflavored with eight separate single-serve flavor packets to choose from. You can switch it up day by day. As a nutrition coach, I like this variability because sometimes reaching your macros can become mundane and repetitive — but the variety helps freshen up your routine. 

As a nutrition coach, I also like the ability to pick a protein powder based on your performance goals. You can choose between three options: weight loss, weight gain, and muscle gain. The main difference is that the “weight loss” option has more protein than the other two, and the weight gain and muscle gain contain organic gluten-free oat powder. 

Chelsea Rae Bourgeois, a registered dietitian and our expert reviewer agrees, saying: “I like the idea of a personalized protein powder that caters to your fitness needs and health goals. I took the quiz to formulate a protein powder according to my goals, and the resulting formula was pretty spot on. But is there a comparable, more cost-effective option out there? Probably.” 

As Bourgeois mentioned, Gainful is expensive. It also requires a subscription to purchase. Buying in bulk does save you more, but if that’s worth it depends on how often you use it. Overall, Bourgeois scores Gainful 4.5 out of 5. 

Alex Polish, a certified personal trainer and member of BarBend’s editorial team, gives it a 4.5 out of 5 overall and says: “I like that you gain (get it?) access to an RD via text or email when you make a purchase, but I definitely raised my eyebrows because a purchase automatically locks you into a subscription. I get it — they make a convincing argument on their packaging that when you’re actively using supplements, you’re more likely to stick to your fitness plan — but I like to be able to test things out without bolting awake at 3 am wondering if I forgot to cancel my subscription before the next payment. And these are expensive.” 

Best Budget Pea Protein Powder: Nutricost Organic Pea Protein Isolate

We chose Nutricost Organic Pea Protein Isolate as our budget-friendly pick because you won’t find another option that is more affordable with such great ingredients. Containing only two vegan protein powders, salt, and stevia, I like that this formula makes Nutricost’s vegan protein a great option for a quick snack or as a foundation for a hearty protein shake. I am impressed that the cost is so reasonable for a USDA-certified organic pea protein powder.  

Users report that the texture can be chalky and hard to dissolve, which can make it a great choice for blending into smoothies and protein shakes. As a nutrition coach, I like this for individuals with high protein goals. With 20 grams of protein, 2 grams of fat, and 1 gram of carbohydrates, this simple formula will help you hit protein goals without adding too much of anything else. 

This can be great for individuals who want to lose weight, as a high protein diet is satiating and it takes a while to digest keeping you full for longer. Plus, protein is key for hypertrophy — that is, building muscle — which can help you burn more calories at rest.  

Not only is Nutritcost third-party tested, but it’s also GMP Compliant. This standard is granted to manufacturing facilities that meet industry-standard quality specifications. To earn and maintain this label, Nutricost has to ensure they consistently produce high-quality, safe, reliable, and ethical products that meet FDA mandates.

As a certified nutrition coach, that GMP compliance is important to me, as is the fact that all of their ingredients are certified organic. For such an affordable protein powder, this is quite an impressive feat. Few supplement companies conduct third-party testing, and even fewer have both that testing and GMP compliance.

An added bonus of Nutricost’s Organic Pea Protein Isolate? For the aspiring fitness influencers out there, you can apply for their ambassador program straight from their website.

Best Pea Protein Powder for Muscle Gain: Transparent Labs Vegan Mass Gainer

Transparent Labs Vegan Mass Gainer protein powder is the overall best muscle gainer pea protein powder because it’s packed with a whopping 50 grams of protein, 110 grams of carbs, 9 grams of fat, and 710 calories. This protein powder can serve essentially as a meal replacement. Because the serving size is two scoops, you can also opt to have a smaller serving, as a snack instead of a full 710-calorie (plus milk) meal. 

As a certified nutrition coach, I like the inclusion of coconut milk powder, MCT oil powder, a fiber source, creatine monohydrate, and sweet potato powder. These ingredients are a great source of healthy fats and carbohydrates that will help you bulk and build muscle mass. This is a great option for intense athletes and those trying to build muscle. 

I also like this as an on-the-go meal option. No time for meal prep or traveling and looking for a quick, easy meal? With all those calories per serving, one scoop is enough for a meal for most individuals — so if you’re on the road, or at the airport, this is a great way to get the calories you need without having to think about your macros. 

On the other hand, I’m disappointed that this protein supplement doesn’t contain a blend of vegan protein powders to cover all essential amino acids. I also don’t love the inclusion of tapioca maltodextrin, which is a sugar-free sweetener that may also cause gastrointestinal issues in some people.

But I do like that they include the third-party testing certificate with their products. This verifies that the product contains safe ingredients, is free of contaminants or fillers, and that the manufacturing process is safe and ethical.

Best High-Protein Pea Protein Powder: Legion Plant+

Plant-based protein powders often don’t contain as much protein as their whey counterparts, but Legion Plant+ has an impressive 24 grams of protein per serving and only 130 calories. This protein supplement has a great macro profile and, as a certified nutrition coach, I think this makes a great high-protein snack without adding other macronutrients. 

Chelsea Rae Bourgeois, a registered dietitian and our expert reviewer, also likes the macros, saying: “I really like Legion Plant+ as a vegan protein powder. You get 24 to 25 grams of protein per scoop, all from high-quality, plant-based sources. Plus, there’s no added sugar, and the fat and carb content is controlled so you can boost your protein intake without skewing your other macros much.”

Overall, Bourgeois gives Legion Plant+ a 3.75 out of 5, attributing the deductions to the “sodium content and limited vitamin and mineral profile.”

A lot of our testers mention the taste being overly sweet and in some cases making them more hungry. One of our product testers says, “I feel like drinking this made me more hungry. I had this before I made dinner and then I was craving a sweet dinner option. So I feel like it would be hard for me to say this would make me feel satiated.”

Another product tester of ours describes the Dutch Chocolate flavor as “smooth and a mid-level thickness (think a viscous chocolate milk). I liked it.”

The good news is that Legion Plant+ mixes well even without a shaker. One of our product testers says: “I didn’t have a shaker so I mixed it with water in a glass with a knife (not recommended), but I was surprised that it actually mixed! It got smooth after about a minute of stirring.” They rate the solubility 4 out of 5 “because there were clumps but again I mixed it in a way that I wouldn’t have… I’m sure if I used a shaker it would have been 5 out of 5.”

Best Pea Protein Powder for Athletes: Ritual Essential Protein 18+

Ritual’s Essential Protein 18+ is a great pea protein for athletes because it’s third-party tested by Informed Sport. This certification means that it meets the gold standard in quality control and manufacturing standards for sports nutrition. Essential Protein passes rigorous testing for more than 250 banned substances in sports competitions. This is vital for athletes who cannot take certain substances before their competitions. 

Registered dietitian and our expert reviewer Chelsea Rae Bourgeois likes the third-party testing, remarking: “I’m a huge fan of companies that are transparent with their formulas, and Ritual’s got that down to a science. Essential Protein Daily Shake is third-party tested and made with traceable ingredients, so you know exactly what you’re putting in your body and where it came from.” Bourgeois ultimately scores Ritual Essential Protein as 4.5 out of 5 “for its formulation with deductions for the sodium content.”

Not only is Essential Protein athlete approved — it’s also has a great taste and solubility. Almost all our testers rate it 5 out of 5 in both. One says: “When mixed with water alone I was surprised at how thick the solution was. Pro-tip: throw it in a blender for 10 seconds if you want an extra smooth and creamy finish.”

Kate Meier, a certified personal trainer and BarBend editorial team member, gives the texture a 5 out of 5, saying: “This has a shockingly great consistency. Mixed in water, it dissolves, and it also has a really smooth texture. It’s not thick, but it’s not watery like some proteins are.” 

Meier goes on to say: “Even just with water, this has a nice taste. It’s not super plant-y or hemp-y like some vegan protein powders are. There is a very slight chalky aftertaste with water — but I could drink this with water alone and be fine with it. That’s how decent I think this taste is.” She scores the taste 4 out of 5. 

The one thing Meier doesn’t like is the closing mechanism. “It’s almost like a Velcro, and the protein gets stuck in it and makes it hard to seal.”

Best Unflavored Pea Protein Powder: Bulk Supplements Pea Protein Isolate

Bulk Supplements Pea Protein Isolate is our favorite unflavored protein because of its basic and straightforward formula. It’s unflavored and only contains pea protein isolate. Because it’s unflavored, it won’t add any additional flavors to the baked goods, so that makes it great for baking protein snacks. 

Our expert tester, a certified nutrition coach, says that if you’re not used to pea protein, you may be in for a surprise in beverage form. “If you don’t know what pea protein tastes like, you’ll find out very quickly with this,” they explain. But drinks are not your only option with this supp. “It works excellently with baking,” our tester reports, scoring this a 3 out of 5 for taste.

Another one of our experts and BarBend editorial team member Alex Polish — whose go-to protein powder is of the pea variety — says it’s easy to dress up the flavor. “All you have to do is toss this into the blender with your favorite fruits and it’ll take care of the pea flavor. You can also go for a solid peanut butter and chocolate mix to cancel any unwanted flavor right out.”

As a certified nutrition coach, I like its minimal formula and that it’s third-party tested. On the other hand, I don’t like that the certifications and the documentation of this testing are harder to find than some other brands. Brands like Legion and Transparent include the certificate in the photo carousels on the website — these were a bit hard to find.

It’s unfortunate that each container only has 17 servings — that’s not that much if you’re going to put away a shake each day. Luckily, you can buy in bulk, which will also help you save more. 

[Related: Pea Protein Vs. Whey Protein]

Best Organic Pea Protein Powder: Orgain Organic Vegan Protein Powder 

Orgain Organic Vegan Protein Powder is a certified USDA organic, vegan pea protein powder. We’ve named this our best organic protein powder because we love the blend of rich organic ingredients as well as the variety of flavors available. The organic nature of the ingredients does mean you will be paying a bit more than some of the other proteins ($1.90 per serving or $1.61 with a subscription), but the plus side is that you’re getting all the organic goodness in there. 

Most of our testers recommend using a blender to mix this protein. One tester says: “It’s difficult to mix in a regular blender bottle, so definitely use an actual blender.” Another mentions that “it mixed really well for me in a shaker bottle with a shaker ball. It also mixes up really well in a blender.” 

One of our other testers speaks very highly, saying: “This is my favorite plant-based protein  — specifically the Creamy Chocolate Fudge — because it tastes good, like hot cocoa, and the texture isn’t as gritty as most other protein powders I’ve tried. And even though it’s made with pea protein, it tastes less like peas than most of the other pea proteins I’ve tried.” 

Another tester mentions the texture positively, explaining: “This is one of the smoother plant protein powders I’ve tried. There is definitely a little grit, but the creamer case really does give it a creamy texture. I don’t notice the grit at all when I blend this protein powder in a smoothie. The Chocolate flavor tasted less gritty than the Vanilla Bean, which is unusual, in my experience.”

As a certified nutrition coach, I am wary of anything containing erythritol as it can cause inflammation in the gut for some people, but one of our testers points out they were also worried about the erythritol, but experienced no side effects. They say: “I drink this protein regularly and never have any issues. Sometimes it even helps my digestion (if you know what I mean).”

Read our full Orgain Organic Vegan Protein Powder Review.

Benefits of Pea Protein Powder

Pea protein comes from legumes, specifically yellow split peas or green peas, and in many ways has the same benefits as its dairy counterpart, whey. The main benefit of both is building and repairing muscle post-workout. 

The main characteristic that sets pea protein apart is that it’s free of most allergens. It’s completely vegan, gluten and soy-free (unless, of course, it’s blended with soy protein powder). It’s a great source of protein, especially for those with dietary restrictions. It provides a large amount of protein without being hard on the stomach. 

Just because it’s vegan, don’t think that pea protein doesn’t share the general protein powder benefits boasted by its animal-based counterparts. Here we go:

Easier on the Stomach: Pea protein is easy to digest and is less likely to cause bloating or digestive discomfort. It does digest slower than whey protein powder, but it’s free from common allergens like dairy, gluten, and soy, making it a good option for people with food sensitivities and dietary restrictions.

Supports Muscle Growth: Similar to whey protein, pea protein is high in protein, which allows for effective muscle growth and recovery post-workout. This makes it a good alternative to whey protein, especially for vegans or those with lactose intolerance. (2)(3) 

Sustainable: Compared to animal-based protein powders, pea protein is more sustainable. Peas require less water and land to grow and have a lower carbon footprint, making pea protein a more environmentally friendly choice. (3)(4)

Rich in Micronutrients and Antioxidants: Pea protein powder has more iron and fiber in it than whey protein powder. This is particularly beneficial for those with a plant-based diet who may sometimes struggle to get a sufficient amount of iron. (5)(6) Pea protein is also a great source of antioxidants, which help inflammation. (7)

How Much Does Pea Protein Powder Cost?

Let’s face it. Protein is such a nutrient-dense macronutrient that it’s hard to make it well without it being expensive. Fortunately, pea protein is a relatively lower-cost protein than some other sources. 

Ritual Essential Protein Daily Shake 18+ Protein Powder

These premium pea protein powders range from $20.96 to $79.99 per tub. It’s important to keep in mind that the serving sizes and added ingredients will dramatically affect the price of each of these protein supplements. You will also see additional savings with a subscription or when ordering in bulk. 

What to Consider Before Buying Pea Protein Powder

There are many factors to consider before making an informed choice on which pea protein is right for you. The first step is knowing how much protein you should be consuming a day. For an easy way to calculate your needs, check our BarBend’s protein intake calculator:

[Related: Protein Intake Calculator]

Essential Amino Acids

While whey protein contains all nine essential amino acids that your body needs, pea protein doesn’t always contain enough of all nine to count as the complete package. (8)(9) These essential amino acids, like the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are essential for your body’s functioning. 

Amino acids provide energy to break down food and aid with digestion, boost the immune system, help the body absorb nutrients, aid hormone production, maintain healthy skin, hair and nails, and help with growing and repairing body tissue and muscle. (10)

They are especially important for those on a plant-based diet because the biggest sources of these essential amino acids come from meat, dairy, and eggs, so supplementing them can be helpful for your overall health if you’re not the most mindful of your food intake.

Combining pea protein with another vegan protein like rice protein powder is the best way to ensure that your protein contains all nine essential amino acids. 

An opened bag of Gainful Protein Powder

According to Leona West Fox, CN, CH, FMCHC: “If a person is taking protein powder specifically to fill any protein gaps in the day and after their workout to maximize protein muscle synthesis, then it’s important to choose protein powder with a higher leucine content. I recommend pea protein in the plant protein category.” 

[Related: Pea Protein Benefits]

Added Ingredients & Nutrients

Selecting the pea protein with the best ingredients for you depends on your goals. For example, if you want to lean out or lose weight, selecting a protein powder that is high in protein but little else may be the best choice for you. If you want to build mass, you may lean toward a protein that includes carbohydrates and healthy fats. (Transparent Labs Vegan Mass Gainer, anyone?) If you want your protein to assist with digestion, perhaps look for one with added fiber or probiotics. 

Taste & Solubility 

Of course, we know the importance of macros and eating a whole, nutritious diet, but taste and solubility are also huge factors when selecting the right protein for you. Why make yourself drink it if it doesn’t taste good? Life is too short to drink a bad-tasting protein powder. (Instead, why not try one of our best-tasting protein powders?)

If you’re using it for baking, maybe you’d prefer an unflavored protein that would be masked easily (like Bulk Supplements Pea Protein Isolate). If you are mixing it with just milk or water, does it blend well by shaking the bottle? These are all individual considerations that only you can determine.

Pea Protein Powder FAQs

References

Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. 2024 Apr 30. StatPearls Publishing.https://www.ncbi.nlm.nih.gov/books/NBK557845/ 

Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012 

Loureiro, L. L., Ferreira, T. J., Cahuê, F. L. C., Bittencourt, V. Z., Valente, A. P., & Pierucci, A. P. T. R. (2023). Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial. Frontiers in nutrition, 10, 1210215. https://doi.org/10.3389/fnut.2023.1210215 

Wu, D. T., Li, W. X., Wan, J. J., Hu, Y. C., Gan, R. Y., & Zou, L. (2023). A Comprehensive Review of Pea (Pisum sativum L.): Chemical Composition, Processing, Health Benefits, and Food Applications. Foods (Basel, Switzerland), 12(13), 2527. https://doi.org/10.3390/foods12132527 

USDA (2020, December 19). Historical Record: Whey Protein Isolate Protein Powder. Food Data Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1162804/nutrients 

USDA (2020, December 19). Historical Record: Organic Pea Protein Powder. Food Data Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1162804/nutrients 

Shanthakumar, P., Klepacka, J., Bains, A., Chawla, P., Dhull, S. B., & Najda, A. (2022). The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules (Basel, Switzerland), 27(16), 5354. https://doi.org/10.3390/molecules27165354 

Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5 

Shanthakumar, P., Klepacka, J., Bains, A., Chawla, P., Dhull, S. B., & Najda, A. (2022). The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules (Basel, Switzerland), 27(16), 5354. https://doi.org/10.3390/molecules27165354 

National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. (1989).Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US). 6, Protein and Amino Acids. https://www.ncbi.nlm.nih.gov/books/NBK234922/ 

Cleveland Clinic. (2024, June 7). “How Much Protein Do You Need? And How To Get It”. Cleveland Clinic. https://health.clevelandclinic.org/how-much-protein-you-need 

The post The Best Pea Protein Powders of 2024, According to an RD and a Nutrition Coach appeared first on BarBend.

Competitive bodybuilding demands a strategic nutritional approach. As competition nears,  bodybuilders prioritize protein intake and reduce carbs to shed fat, preserve muscle, and enhance muscle definition.

On Aug. 28, 2024, two-time Classic Physique Olympia champion Breon Ansley pulled back the curtain on his full day of eating seven and a half weeks out from the 2024 Olympia scheduled for Oct. 10-13, 2024, in Las Vegas, NV.

[Related: Have You Ever Seen This Trio of Lat Exercises to Build an X-Frame Physique?]

Meal One

Lean Ground Chicken — Three Ounces

Cream of Rice (Dry) — ¼ Cup

Whole Eggs (Free Range) — Two

During his cut, Ansley adheres to a strict one-carb-meal-per-day regimen. He has his first and only carb-inclusive meal at 8:30 a.m. after a fasted cardio session.

Meal Two

Lean Ground Chicken — Six Ounces

Parsley — A Handful 

Almonds — ¼ Cup 

Ansley’s second meal is at 11 a.m. To improve his training performance, he prefers eating three to four meals before a leg or back workout. On the other days, he opts for two meals before a training session. 

Ansley incorporates parsley into his diet during his cut for its natural diuretic properties. Some competitive bodybuilders use pharmaceutical diuretics during contest prep to eliminate excess water from the muscle tissues, achieve crisp muscle conditioning, and achieve their target weight. (1)(2)

Meal Three

Bison — Four Ounces 

Lean Ground Chicken — Two Ounces

Almonds — ¼ Cup 

Veggies

Ansley consumes a quarter cup of almonds with three meals to meet his daily healthy fat intake goals. Dietary fat is essential for several body functions, including hormonal balance, vitamin absorption, energy production, joint and heart health, and cognitive function. (3)

Meal Four

Cod — Six Ounces 

Veggies (Kale, Spinach, Parsley) — Handful

As this was Ansley’s pre-workout meal, he chose a quick-digesting protein source (cod) to maximize muscle protein synthesis and recovery. (4) With enough fuel in the tank, Ansley pushed his limits during the high-volume leg workout. 

Meal Five

Cod — Six Ounces 

Almonds — ¼ Cup 

Veggies

Ansley ate leftover cod from the previous meal instead of preparing a fresh serving of egg whites, white fish, or ground chicken. “I’m pretty tired and ready to go to bed, so I’m not too hungry for this meal,” Ansley explained. 

The former Arnold Classic champion will stick to this diet approach until five weeks before the 2024 Olympia. However, he will adjust portion sizes based on his weight loss progress, muscle definition, and overall aesthetic.

Way Forward

Ansley announced a transition to the 212 division for the 2025 competitive season, making the 2024 Olympia his farewell performance in the Classic Physique division.

With the 2024 Dubai Pro show win under his belt, Ansley has momentum going into the 60th edition of the Olympia. He aims to dethrone the reigning champ, Chris Bumstead, to win his third Olympia title and further cement his legacy in the sport.

More Bodybuilding Content

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2025 Masters Olympia Dates, Location Announced

References

Kreydiyyeh, S. I., & Usta, J. (2002). Diuretic effect and mechanism of action of parsley. Journal of Ethnopharmacology, 79(3), 353–357. https://doi.org/10.1016/s0378-8741(01)00408-1

Cadwallader AB, de la Torre X, Tieri A, Botrè F. The abuse of diuretics as performance-enhancing drugs and masking agents in sport doping: pharmacology, toxicology and analysis. Br J Pharmacol. 2010;161(1):1-16. doi:10.1111/j.1476-5381.2010.00789.x

Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary Fats, Human Nutrition and the Environment: Balance and Sustainability. Front Nutr. 2022;9:878644. Published 2022 Apr 25. doi:10.3389/fnut.2022.878644

Van Loon LJ. Is there a need for protein ingestion during exercise? Sports Med. 2014;44 Suppl 1(Suppl 1):S105-S111. doi:10.1007/s40279-014-0156-z

Featured image: @breonma_ on Instagram

The post Breon Ansley’s 2024 Olympia Diet Is Super Strict appeared first on BarBend.

Two-time New York Pro winner and 2021 Arnold Classic champion Nick Walker published a new training video on his YouTube channel as a part of his prep for the 2024 Mr. Olympia contest in Las Vegas, NV, on Oct. 10-13, 2024, on Saturday, Aug. 24, 2024. In it, Walker covers chest, shoulders, and triceps training leading to the 60th edition of the IFBB Pro League’s world championship event. 

The summary of exercises Walker performed is below:

Smith Machine Incline Bench Press

Seated Chest Press

Pec-Deck Flye

Standing Machine Lateral Raise

Machine Shoulder Press

Seated Machine Lateral Raise

Rope Pushdown

Overhead Triceps Extension Machine

Dip Machine

Push-ups

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

[Related: “Underdog” Nick Walker Dares Bodybuilding Community: “Keep Counting Me Out”]

Lighter Weight, Rest-Pause Sets, and Negatives

After missing the 2023 Olympia due to a hamstring injury, Walker qualified for the 2024 contest by winning the 2024 New York Pro in May. Even though he is ambitious to compete for the Sandow Trophy, Walker shared that his strategy is not just about lifting the most weight. Quality over quantity is what he feels will make the difference for the 2024 Olympia.

The end goal is…max contraction, the max muscle stimulation.

Walker did this by performing negatives and maximizing stretches that were three to five seconds each, pausing at the top of each rep to maximize those contractions. He also used rest-pause sets, which include a brief rest period before performing more reps to failure. These sets are used to increase intensity.

As with the pec deck, Walker trains with a target total rep number.

The goal is 20 reps total. However much rest that takes.

Walker emphasized the eccentric, or lowering, portion of his reps by either slowing down or setting up machines to make that portion more challenging. He did the same while using a Prime seated lateral raise machine.

I’m loading it more on the eccentric, which makes it harder coming down and a little easier coming up.

[Related: Nick Walker’s Physique Update: 14 Weeks Until the 2024 Mr. Olympia]

Prep Update

Walker revealed that he weighed 276 pounds at the time of the filming. He and coach Matt Jansen feel positive about his progress at this stage of his prep.

“We’re progressing daily. Gym performance is still really good. Food is definitely starting to drop, but it’s nothing major,” Walker explained. “Nothing’s changing, so we’re in a really good spot.”

Walker will try to become the 19th bodybuilder to win the Mr. Olympia title in Las Vegas. He must defeat incumbent champion Derek Lunsford, former champions Hadi Choopan, Brandon Curry, and several other contenders.

Walker is so confident that he told BarBend in an interview that he was already practicing his victory speech.

More Bodybuilding News

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Featured Image: @nick_walker39 on Instagram 

The post Quality Reps: How Nick Walker Builds His Chest for the 2024 Mr. Olympia appeared first on BarBend.

The 2024 Giants Live World Tour Open contest is set for Sept. 7, 2024, in Birmingham, England. Twelve athletes representing five countries will compete in five events. The first is the World Log Lift Challenge (WLLC) — a max overhead press event — featuring the current world record holder, Cheick “Iron Biby” Sanou, who is expected to attempt a new world record. The other events are the Sandbag Toss, Deadlift, Arm-Over-Arm Pull, and Power Stairs.

The contest’s promoter, Colin Bryce, shared with BarBend a video of Iron Biby performing 210 kilograms (463 pounds) for four reps during his prep for the 2024 WLLC.

[Related: How Strongman Martins Licis Strength Trains for His Competitive Jiu-Jitsu Debut]

2024 World Tour Open Roster

Mitchell Hooper (CAN)

Evan Singleton (USA)

Oleksii Novikov (UKR)

Paddy Haynes (UK)

Aivars Šmaukstelis (LAT)

Kevin Faires (USA)

Ondřej Fojtů (CZE)

Maxime Boudreault (CAN)

Nathan Goltry (USA)

Thomas Evans (USA)

Luke Richardson (UK)

Gavin Bilton (UK)

Cheick “Iron Biby” Sanou — World Log Lift Challenge Special Guest

[Related: Train These 4 Unexpected Exercises to Build Your Traps]

The front-runner heading into the competition is undoubtedly the 2023 World’s Strongest Man (WSM) champion Mitchell Hooper, who has the momentum of a recent win at the 2024 Strongest Man on Earth contest in Loveland, CO. If Maxime Boudreault feels in peak form, he could likewise have a strong outing, given his recent win at the 2024 North America’s Strongest Man contest and the events in Birmingham being well-suited to his strengths.

Wildcards to watch out for are Luke Richardson, who is getting back into the swing of elite competition after recovering from a long-term biceps injury that sidelined him, and Oleksii Novikov, who has had a string of lackluster outings due to not fully recovering from recent nagging injuries.

Evan Singleton performs well in single-day competitions on the Giants Live circuit and can certainly pull out another strong performance here if he can get atop the leaderboard early.

More Strongman Content

“My Biggest Disappointment”: Brian Shaw Addresses 2024 Strongest Man on Earth Controversy

Hafthor Björnsson Sets Two World Records at the 2024 Strongest Man on Earth

2024 Strongest Man on Earth Mitchell Hooper’s Top 10 Strength Exercises

Featured image: @giantslivestrongman on Instagram

The post 2024 Giants Live World Tour Open Preview appeared first on BarBend.

Are you a fitness novice? A pro? Maybe you simply enjoy an occasional walk on one of the best treadmills. However you identify in your fitness journey, perusing exercise statistics can help you set realistic fitness goals and fully realize the benefits of physical activity. 

Let’s check out these health statistics to gauge what our fellow Americans are doing — or not doing — to improve their wellness and overall health. We’ll uncover the fitness statistics first, and then dig into the many benefits of physical activity.

Fast Facts about Exercise

150 minutes of moderate exercise is the weekly recommendation to maintain health; this equates to five 30-minute workouts per week. 

According to the Centers for Disease Control and Prevention (CDC), 47% of adults meet the standards for aerobic exercise. (1)

Nearly one-third of Americans are inactive. (2)

Those who do not exercise regularly have a 20% to 30% increased risk of death when compared to those who are active. (2)

Men are 5% more active than women. (2)

American Exercise Statistics

The CDC recommends at least 150 to 300 minutes of physical activity a week of moderate-intensity exercise, 75 to 150 minutes a week of vigorous-intensity exercise, or an equivalent combination of moderate and vigorous-intensity aerobic activity. (3) Strength-training guidelines from the same source recommend moderate-intensity (or greater) exercise involving all major muscle groups on two days a week or more. Only 24.2% of American adults meet the guidelines for aerobic and strength-training activity.

A 2018 research article from the American Journal of Preventive Medicine (AJPM) examined muscle-strengthening exercises and their association with adverse health conditions among U.S. adults. The research found that 58% of Americans reported participating in no muscle-strengthening exercise. (4)

Jake Herod jumping rope in the BarBend gym.

Research compiled by Statista noted that around 34% of Americans walk for exercise, making it one of the most popular forms of exercise, while 15% of Americans run for exercise. (5)(6)

A datasheet from the CDC on adult physical activity outside of work found that the most active state was Colorado, with 82.7% of the state population being physically active in 2020.

Mississippi was the least active state, with 67% of the population physically active in 2020. (7)

[Related: Cardio Workouts at Home]

Exercise Statistics by Age Group

Exercise statistics do more than tell us fitness facts — they can help identify patterns that lead to solutions for better health.

Knowing that 81% of 11- to 17-year-olds are physically inactive could provide helpful insight into adolescent obesity. (8) Understanding that exercise can help reduce falls in older adults by 21% may encourage the implementation of balance exercises for seniors on a more regular basis. (9)

The chart below compares data from the CDC on physical activity concerning age and gender. (10)

Key Takeaways:

Males are more active than females in every age group.

Physical activity decreases with each age group in both males and females.

Adults aged 18 to 34 have the highest percentage of physical activity.

There is a significant decrease in physical activity — in both genders — in the age range of 65 and older.

Benefits of Exercise

Whether you work out for aesthetics, athletics, functional movement, or overall health promotion, regular exercise can check many benefit boxes for people of all ages. (11)

A shocking statistic from the WHO states that insufficiently active people have a 20% to 30% increased risk of death compared to those who are physically active. (2) 

Let’s get into some health benefits of regular physical activity.

Cardiometabolic Health

Cardiometabolic health refers to the complex relationship between cardiovascular health (heart, blood pressure, and cholesterol levels) and metabolic health (body composition, blood sugar levels, and abdominal fat).

A 2022 study from the National Institute of Health (NIH) investigating national health trends concluded that Americans are in need of cardiometabolic public health interventions. Cardiometabolic health has been poor and worsening, with only 6.8% of adults having optimal cardiometabolic health. (12)

BarBend’s Jake Herod running outdoors.

The benefits of cardio exercises like running, cycling, and rowing contribute to “cardiovascular health, endurance, stamina, and muscular endurance,” says certified personal trainer and BarBend expert Amanda Capritto. Research shows that cardiovascular disease, high blood pressure, and chronic diseases like type 2 diabetes can be improved or eliminated with frequent aerobic exercise — even at low intensities. (13)

Improved Physical Fitness

As we age, we progressively lose strength, mobility, and flexibility. (14) Things that once seemed easy can begin to be more difficult, affecting our overall well-being. As a personal trainer myself, I’ve found that my senior clients who have focused on staying active throughout their years are in far better physical condition than those who have not.

BarBend expert and certified personal trainer Alex Polish explains that when they are consistent with their training, “lots of little things get easier, like going up flights of stairs or doing all my chores in a flurry of activity when the baby goes to bed.” 

Their positive perspective: “Finding out your body can be capable of more as you get older is incredible, and working out regularly makes that happen.”

Bone Health

To improve your bone health, grab yourself a set of the best dumbbells to strengthen those bones! Strong, healthy bones reduce the risk of injuries and fractures, especially in older adults. A 2023 study from the NIH concluded that out of the participants studied, resistance training consistently maximized bone strength, improved body strength and balance, and reduced fall incidences. (15)

“Benefits of resistance training include increased muscle mass, strength, bone density and bone health, balance and coordination, and independence into old age,” says Capritto.

BarBend’s Jake Herod doing an incline bench press with the Living.Fit Weight Plates.

According to data from the World Health Organization (WHO), osteoporosis increases with age and over 200 million people have been diagnosed with it. Worldwide, there are approximately 9 million fractures per year as a result of osteoporosis. (16)

Cognitive Outcomes

Spoiler alert — our brain typically isn’t as sharp as we progress in age. But there is good news. Physical activity has been shown to positively impact cognitive processes, such as memory, problem-solving, attention, perception, learning, and reasoning in older adults. (17)

These processes are important for everyday tasks and can improve overall quality of life.

According to a study on the effects of exercise on cognitive functioning, anaerobic and aerobic physical activity are associated with fascinating effects in neuroplastic phenomena, cognitive functions, and gene expression. (17) 

But if you’re not into the science behind it all and just want to be a whipper-snapper in your 80s, stay consistent with those fitness classes or the best cardiovascular exercises. 

Mental Health

Thanks to “Legally Blonde,” many people know that exercise releases endorphins, a feel-good hormone. Physical activity can provide a mental boost and can be used as a means to reduce stress, anxiety, depression, and sleeplessness. (18)

A 2023 NIH study shows that complicated health conditions such as alcoholism, schizophrenia, and Alzheimer’s disease have also seen positive changes with the intervention of regular physical activity. (18)

“Exercising in whatever way feels good for you — that might even be just going for walks or gardening — can help reduce symptoms of depression and anxiety. It’s not a cure-all, for sure, but exercise is part of so many trauma treatments and therapy routines for a reason — it works,” says Polish.

Reduced Body Fat

Depending on who you ask, some will say the most effective way to lose weight is by hammering out some of the best barbell exercises. Others claim it’s all about cardio. Weightlifting, aerobic, and high-intensity interval training have all been shown to be equally effective in weight loss, as long as energy expenditure is equal. (19) 

Performing a goblet squat.

According to data from the WHO, adult obesity’s prevalence has more than doubled since 1990, and adolescent obesity has quadrupled. (20) Physical inactivity can contribute to obesity and the risk factors that come with it. 

Weight loss is a common goal for those looking to start an exercise program. Exercise programs, combined with a healthy diet, can offer a one-two punch to combat body fat. For those looking to lose a significant amount of weight, working with a healthcare professional to set physical activity guidelines can be helpful. 

Final Word

Looking at exercise facts can give a macro view of national and global health and fitness. Those statistics can be insightful for determining micro solutions for your personal health and setting individual goals. The health benefits of regular exercise go far beyond scoring a six-pack or fitting into a pair of skinny jeans. People of all ages can reap the benefits of physical activity and increase their well-being. 

By implementing physical fitness into your regular routine, you have the potential to reduce or eliminate heart disease, obesity, poor mental health, and many other chronic diseases. If you’re not a fan of the gym, check out our picks for the best home gym equipment — but whatever you do, stay active!

Exercise Statistics FAQs

References

FastStats. (n.d.). Exercise or Physical Activity. https://www.cdc.gov/nchs/fastats/exercise.htm

World Health Organization: WHO. (2024, June 26). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

Adult Activity: An Overview. (2023, December 20). Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=According%20to%20the%20current%20Physical,See%20steps%20for%20getting%20started.

 Bennie, Jason A. et al. (2018). Muscle-Strengthening Exercise Among 397,423 U.S. Adults: Prevalence, Correlates, and Associations With Health Conditions. American Journal of Preventive Medicine. 55(6); 864-874

Statista. (2024, March 28). Popularity of walking for fitness in the U.S. 2010-2023. https://www.statista.com/statistics/191984/participants-in-walking-for-fitness-in-the-us-since-2006/#:~:text=The%20number%20of%20people%20who,was%202013%2C%20at%20117.4%20million.

Topic: Running & Jogging. (2024, January 10). Statista. https://www.statista.com/topics/1743/running-and-jogging/#:~:text=In%20the%20United%20States%20alone,U.S.%20in%20the%20same%20year

Adult physical inactivity outside of work. (2024, February 1). Physical Activity. https://www.cdc.gov/physical-activity/php/data/inactivity-maps.html?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/data/inactivity-prevalence-maps/index.html

World Health Organization: WHO. (2019, November 22). New WHO-led study says majority of adolescents worldwide are not sufficiently physically active, putting their current and future health at risk. World Health Organization. https://www.who.int/news/item/22-11-2019-new-who-led-study-says-majority-of-adolescents-worldwide-are-not-sufficiently-physically-active-putting-their-current-and-future-health-at-risk

Langhammer, B., Bergland, A., & Rydwik, E. (2018). The Importance of Physical Activity Exercise among Older People. BioMed Research International, 1–3.

Elgaddal, N., Kramarow, E. A., & Reuben, C. (2022). Physical Activity Among Adults Aged 18 and Over: United States, 2020. National Center for Health Statistics.

Wang, Y., & Ashokan, K. (2021). Physical exercise: An overview of benefits from psychological level to genetics and beyond. Frontiers in Physiology, 12. 

O’Hearn M, Lauren BN, Wong JB, Kim DD, Mozaffarian D. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. J Am Coll Cardiol. 12;80(2):138-151. 

Tian D, Meng J. (2019). Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxid Med Cell Longev. 3756750. 

Maden-Wilkinson, TM, McPhee, JS, Jones, DA, Degens, H. (2015). Age-Related Loss of Muscle Mass, Strength, and Power and Their Association With Mobility in Recreationally-Active Older Adults in the United Kingdom. J Aging Phys Act. 23(3):352-60. 

Bae, S., Lee, S., Park, H., Ju, Y., Min, S., Cho, J., Kim, H., Ha, Y., Rhee, Y., Kim, Y., & Kim, C. (2023). Position Statement: Exercise Guidelines for Osteoporosis management and fall Prevention in Osteoporosis patients. Journal of Bone Metabolism, 30(2), 149–165.

Porter, J. L., & Varacallo, M. (2023, August 4). Osteoporosis. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK441901/#:~:text=Over%20200%20million%20people%20have,Pathophysiology

Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9. 

Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A review. Cureus. https://doi.org/10.7759/cureus.33475

Bellicha, A, et al. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 22(4); e13256. 

World Health Organization: WHO. (2024, March 1). Obesity and overweight. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Definition, B. (2023, September 27). SFIA | 2023 Tracking the Fitness Movement Report. Sports and Fitness Industry Association. https://sfia.org/resources/sfias-tracking-the-fitness-movement-report-sees-increase-in-number-of-americans-working-out/

The post Exercise Statistics: What the Data Says About the Activity Levels of Americans appeared first on BarBend.

The Teenage CrossFit Games, which will determine the division champions, takes place from August 30 through September 1 in Three Rivers and Kalamazoo, MI. 

This is the first year that the “Divisional Games” — the age group and adaptive athletes CrossFit Games — have been held separately from the elite individual and team competition, which was hosted earlier this month in Texas.

For 2024, CrossFit HQ handed the reins over to major competition hosts, which will handle the coordination, programming, and execution of these events. In this case, the Pit Teen Throwdown is hosting the Teenage CrossFit Games. 

Throughout the competition, teenage athletes in two different age divisions will be tested across seven workouts, released in full last week. 

[Related: The 2024 Teenage CrossFit Games Preview]

The programming is well-balanced, combining bodyweight movements and gymnastics with strength and monostructural components. Athletes will face barbells, heavy d-balls, dumbbells, sleds, and machines. They’ll also complete a trail run, take on an obstacle course, and max out on Olympic-style lifts. 

Let’s take a look at a few of our favorite workouts and dig into some details.

Event 2

[Related: Best Cross-Training Shoes]

Analysis: This is going to be a quick one, with a low volume of reps making up the entire workout. However, the d-ball is heavy, which could slow many athletes down.

This workout will be all about quick, strategic rests. Athletes need to take a moment for some deep breaths in between sets before reaching fatigue. 

Competitors should thrive here if they’re accustomed to training with odd objects and if they’ve been practicing movements beyond the standard carries, cleans, and shoulder-overs. 

We don’t often see squat cleans with d-balls or sandbags, so the novelty will make this a great workout to watch. For some of the young athletes, it could become an “adapting on the fly” situation. 

[Related: Best Electrolyte Supplements]

Analysis: This event is all about precision, as each segment will be treated like an all-out sprint. 

Athletes will need to push the pace to make it to the next round and get to the rest periods faster.

Some athletes will kick down methodically during their handstand walk, while others will try to go unbroken. Either way, they need to be precise in their movements to avoid no-reps, which would be extremely costly in this fast, elimination-style workout. 

Event 6

[Related: Best Weighted Vests]

Analysis: This workout will test the athletes mentally, as they have to decide how to pace.

Execution needs to be on point, and the key to success will be remaining conservative in the first round and possibly even throughout the first two rounds. 

This test harkens back to “2223 Intervals” from the 2017 CrossFit Games when competitors completed 75 overhead squats. This time, the overhead squats are replaced by thrusters. 

That year, those who started hot crashed and burned as athletes who held a more strategic pace overtook them and were able to put the pedal down in the final round.

How To Watch the 2024 Teenage CrossFit Games

To keep up with all the action, follow the Pit Media YouTube channel, the CrossFit Games website, and the CrossFit Games app, where the events will be live-streamed. Also, follow our Instagram account to get highlights of the athletes and end-of-day leaderboards. 

Featured image: Pit Teen Throwdown

The post 2024 Teenage CrossFit Games by Pit Teen Throwdown — Programming Preview  appeared first on BarBend.

On his first international appearance, Bobb Matthews claimed the 2024 International Powerlifting Federation (IPF) 2024 Classic World title in the 120KG class.

Moreover, he did it at 105.9 kilograms bodyweight, not even a kilogram into the class.

Matthews deadlifted 380 kilograms at the 2024 IPF Classic World Championships (CWC) in Druskininkai, Lithuania, to secure the title, totaling over ten kilograms more than his nearest rival.

However, he looks set to leave that number in the dust, judging by a training update Matthews shared on his Instagram page on Aug. 14, 2024, wherein he took 381 kilograms for two smooth repetitions. 

Using a lifting belt to increase intra-abdominal pressure, Matthews set up in a sumo stance and began to pull. The first repetition looked comfortable and locked out easily. Matthews returned the barbell to the platform and re-set his hook grip in preparation for the second rep. It was a little slower than the first but locked out well.

It seems Matthews may have attempted a triple rather than a double, but the final rep was unsuccessful. However, he stated in the caption that it was a personal record (PR), i.e., the most he has ever done.

Next block, I hunt an all-time deadlift PR. But for reps.

Matthews’ performance at the 2024 CWC won him more than just the gold medal. By making the podium, he guaranteed a place at the 2025 World Games in Chengdu, China. The World Games is a multi-sport event held every four years for sports that aren’t yet included in the Summer Olympic Games. 

Matthews totaled more than 95% of the total world record in his class, securing his spot at the 2025 Sheffield Powerlifting Championships in the UK. This contest has an unusual format in which athletes from different weight classes compete against each other, not on formula, but on the proportion they achieve of the total world record in their class.

Given that Matthews was barely into the 120KG class at the 2024 CWC, it raises the question of which weight class he will compete in at future meets. The World Games features combined weight classes, and Matthews will have to lift in the same class he qualified for — in this case, the combined 120KG and 120+KG classes.

However, it may be in Matthews’ interest to compete in the 105KG class at Sheffield as the total world record is 940.5 kilograms, compared to 978.5 kilograms in the 120KG class. As his body weight has been within a couple of kilograms of the 105KG class at his last three meets, it would seem viable to weight cut. Whichever class Matthews chooses, he will get plenty of time to build upon an already colossal deadlift.

More Powerlifting News

How To Watch 2024 IPF Junior World Powerlifting Championships

Joseph McDonald (120KG) Breaks IPF Junior Total World Record at the 2024 NAPF North American Powerlifting Championships

19-Year-Old Nonso Chinye Deadlifts 400KG/881LB Ahead of IPF Junior World Championships

Featured image: @ssjbobb on Instagram

The post Bobb Matthews (120KG) Deadlifts 381KG Double In Training appeared first on BarBend.

With the 2024 Olympics in the rearview, many of the world’s best weightlifters are finally showing their hands after months of playing things close to the chest.

In the weeks since the conclusion of Paris 2024, a deluge of unofficial world records and monstrous training lifts from before the Games have appeared on the Internet.

[Chalkbowl Chatter: Is Mihaela Cambei Weightlifting’s Next Superstar?]

2024 Olympics: Unofficial Records Revealed

Heading into the most prestigious international event in sports, the last thing any weightlifter wanted to do was spill the beans on their strength. But once the chalk had settled, many of the 2024 weightlifting Olympians opted to show off the results of their hard work throughout the qualification period.

The lifts you’re about to see are not official records; none were set in valid International Weightlifting Federation (IWF) events.

Some were performed while the athlete weighed more than their competitive category, while others are variations of the snatch and clean & jerk. But they’re all jaw-droppingly impressive.

[Related: Best Weightlifting Shoes for Olympic Lifting]

Above, Rizki Juniansyah (INA) jerks 210 kilograms off blocks; six kilos above the 73-kilogram clean & jerk world record held by his teammate, Rahmat Erwin Abdullah.

Juniansyah won gold in the Men’s 73-kilogram weightlifting event in Paris.

Antonino Pizzolato (ITA), who won a controversial bronze medal in the Men’s 89-kilogram event, jerked 230 kilograms prior to Paris.

89-kilogram gold medalist Karlos Nasar (BUL) set the clean & jerk world record at 224 kilograms at the Olympic Games.

Akbar Djuraev (UZB), Olympic Champion from Tokyo 2020, posted a 195-kilogram snatch during his weight cut to the Men’s 102-kilogram category.

The 102-kilo category has yet to see an athlete exceed the benchmark Standard of 191 kilograms in the snatch to set the first world record. Djuraev snatched 185 in Paris and finished with silver behind Liu Huanhua of Team China.

[Related: Best Barbells for Olympic Lifting]

Above, Hampton Morris (USA) clean & jerks 180 kilograms for an unofficial world record back in April, shortly after he set the existing record at 176 kilos at the IWF World Cup.

Morris went on to win bronze for Team USA in Paris, the first Men’s weightlifting medal at the Olympics in over 50 years.

Sara Samir Ahmed (EGY), cleaned 167 kilograms off blocks at some point prior to Paris.

The Women’s 81-kilogram clean & jerk record belongs to Liang Xiaomei of China at 161 kilograms. Ahmed won silver in Paris; Liang was not selected by her country.

[Related: Best Wrist Wraps for Weightlifting]

In the video above from VintageLifts, 61-kilogram silver medalist Silachai Theerapong (THA) jerks what looks to be 190 kilograms.

190 is 14 kilos above Morris’ clean & jerk world record. Theerapong beat Morris to silver at the 2024 Olympics by a five-kilogram margin.

Marin Robu (MDA) did not hit any unofficial world records in training that we know of, but he has posted a series of personal bests to social media, including 180 kilograms in the snatch (2 under the world record) and 210 in the clean & jerk.

Robu placed fourth in Paris after the weightlifting jury overruled Team Italy’s final clean & jerk. It was initially marked as a no-lift in one of the most shocking calls in recent weightlifting memory.

Nasar smashed 185 kilograms in the snatch, three kilos above the 182-kilogram record at 89 kilograms.

Nasar also posted a series of big clean & jerk attempts to social media in the weeks before Paris, including multiple tries at 230 kilograms. As far as we know, none were successful.

Why After the 2024 Olympics?

If you’re not familiar with how weightlifting works, you might be scratching your head here. Most of these athletes lifted less weight at the 2024 Olympics than they displayed on social media — what gives?

On their home turf, it’s easier for a weightlifter to create the conditions they prefer for heavy lifting. Long hours of travel, an unfamiliar environment, and the rigors of competition all make it more challenging for a weightlifter to display their true strength.

Plus, many of the athletes here were not performing the snatch and clean & jerk as they are tested at a meet. Lifting from blocks or using straps allows for heavier weights.

Looking forward: Many of these athletes have declared their intent to take a break from weightlifting after their performance at the 2024 Olympics, but not all.

The World Weightlifting Championships take place in December in Manama, Bahrain; look for equally-stunning performances there, and of course, some unofficial records to hit the ‘Net shortly after.

You can connect with VintageLifts on Instagram or via their YouTube channel.

More Weightlifting News

Lasha Talakhadze Reveals His Heaviest Squat Ever

Exclusive: Olivia Reeves “Open” to Second Olympics, Wants World Records First

Loredana Toma’s Dream of Weightlifting Gold Died at Paris 2024

Featured Image: @nbcolympics / Instagram

The post Weightlifters Spam the Internet With Unofficial Records After 2024 Olympics appeared first on BarBend.

Sculpting the sought-after X frame significantly benefits from targeted lat training. Critical exercises for building lats include lat pulldowns, wide-grip pull-ups, and barbell rows. However, adhering strictly to these popular exercises can lead to plateaus.

The International Journal of Environmental Research and Public Health suggests that diversifying workout routines and incorporating advanced resistance training techniques can serve as a potent stimulus for breaking through plateaus and avoiding the monotony of training. (1)

Dr. Mike Israetel joined forces with fitness content creator and bodybuilder Eric Janicki for an explorative session on lat training. On Aug. 26th, 2024, they shared three innovative lat training routines.

[Related: The Anatomy of Your Back Muscles, Explained (and How to Train Them)]

Iso-lateral Cable Pull

Eric Janicki highly recommends the iso-lateral cable pull routine for several reasons:

Significant stretches, enhancing flexibility and muscle engagement.

Allows for ergonomic execution, promoting efficient and natural motion patterns.

Unlike a dual row, iso-lateral cable pull offers greater freedom for peak contractions and stretches, making it more effective.

Enables heavy loading without risk of fatigue or lower back strain that exercises like the barbell bent-over row or the seated cable row can induce.

Janicki initiates the iso-lateral cable pull with a wrist wrap to aid his grip. He focuses on stretching the lats and employs slow, controlled eccentrics.

“Instead of letting my arm go completely straight and the stretch go into my biceps, I’m dropping that hand down toward the floor, which will continue to drive even more emphasis and stretch into the lat,” said Janicki. 

Dr. Israetel tried the exercise, which is not egularly featured in his training. Janicki explains his preference for this routine over dumbbell rows, highlighting the horizontal vector force primarily engages the lats rather than overtaxing the lower back or core.

This approach helps Janicki optimize his stimulus-to-fatigue ratio, improving workout efficiency. Despite Dr. Israetel’s personal experience that one-arm rows aren’t effective for him, he still recommends the routine to those who find it beneficial. The cable machine’s tailored force curve is a distinct advantage for targeting the lats.

Incline Bench Cable Rope Pull

Janicki recommends incline bench cable rope pulls for individuals struggling to engage their lower lats.

“It’s a great movement, especially if you have trouble connecting with your lower lats right where it ties in toward your waist. That’s where you start to build that X frame,” Janicki commented. 

To perform the exercise, Janicki positions on an incline bench and extends his reach to the fullest during the stretch. He begins with a neutral grip and transitions to a supinated grip throughout the pull, focusing intensely on engaging the lower lats through a strong mind-muscle connection.

Pull the chest open, squeeze…slow that eccentric.

Janicki shares the following form cues:

Hold the stretch position.

Focus on pulling with the elbows as if doing a pullover.

Squeeze through.

Dr. Israetel mentions that while this isn’t his typical training approach, the mechanics are effective. 

Single-Arm Cable Pulldown

Dr. Israetel prefers bilateral training. However, Janicki demonstrates how to perform a single-arm cable pulldown by positioning on a bench and leaning to one side. While this training requires more time to implement, it could lead to significant growth.

They are more annoying to set up, but if it takes me an extra 30 seconds or minutes, then the outcome is just a tremendous amount of hypertrophy from an acute stimulus, range of motion, [and] time under tension,” expresses Janicki.

Dr. Israetel feels these routines deviate from his norm but advises individuals to incorporate them into a mesocycle lasting four to six weeks to evaluate their impact. Many may discover a reduction in overall systemic fatigue and a performance improvement.

Reference

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897 

Featured image: @ericjanickifitness on Instagram

The post Have You Ever Seen This Trio of Lat Exercises to Build an X-Frame Physique? appeared first on BarBend.