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Gabriela Migała (Individual Women) and Lazar Đukić (Individual Men) are the winners of the 2023 CrossFit Europe Semifinal. With a berth in the 2023 CrossFit Games locked in for this August, Migała will be looking to build on past performances. The athlete’s previous best result as a Women’s competitor was a sixth-place finish in 2021 — in 2016, Migała placed 3rd in the Girls (16-17) division. On the flip side, Đukić will make his third appearance in the Games after his eighth-place result in 2022.

The Teams side of the Europe Semifinal saw No Shortcuts CrossFit earn their berth in the 2023 Games. The 2023 CrossFit Europe Semifinal took place on June 1-4, 2023, in Berlin, Germany.

Here’s an overview of the top finishers and final standings from the three participating divisions at the 2023 Europe CrossFit Semifinal. The Individual athletes had the standard seven workouts, and the Teams had their prescribed six routines.

Individual Women

1. Gabriela Migała — 629 points
2. Annie Thorisdottir — 604 points
3. Laura Horvath — 577 points
4. Emma Tall — 556 points
5. Karin Freyová — 544 points
6. Matilde Garnes — 494 points
7. Manon Angonese — 483 points
8. Ella Wunger — 476 points
9. Elisa Fuliano — 441 points
10. Emma McQuaid — 429 points
11. Rebecka Vitesson — 424 points
12. Jacqueline Dahlstrøm — 409 points
13. Linda Keesman — 400 points
14. Oihana Moya — 386 points
15. Thuridur Erla Helgadottir — 375 points
16. Jennifer Muir — 371 points
17. Andrea Solberg — 367 points
18. Madeleine Persson — 347 points
19. Ragnheidur Sara Sigmundsdottir — 344 points
20. Aimee Cringle — 338 points

Individual Men

1. Lazar Đukić — 607 points
2. Henrik Haapalainen — 565 points
3. Moritz Fiebig — 531 ponts
4. Jelle Hoste — 524 points
5. Jonne Koski — 520 points
6. Uldis Upenieks — 483 points
7. David Shorunke — 481 points
8. Björgvin Karl Gudmundsson — 481 points
9. Bronislaw Olenkowicz — 449 points
10. Michal Wesolowski — 426 points
11. Fabian Beneito — 420 points
12. Colin Bosshard — 404 points
13. Victor Hoffer — 401 points
14. Luka Vunjak — 396 points
15. Alex Kotoulas — 375 points
16. Antoine Dumain — 367 points
17. Enrico Zenoni — 349 points
18. Martin Cuervo — 348 points
19. Victor Helsinghof — 331 points
20. Grzegorz Maraszkiewicz — 328 points

Teams

1. No Shortcuts CrossFit — 546 points
2. CrossFit Oslo Navy Blue — 534 points
3. CrossFit Walleye Athlete — 519 points
4. CrossFit Oslo Blackout — 516 points
5. CrossFit Genas — 492 points
6. CrossFit Prestanda — 492 points
7. CrossFit Portti — 435 points
8. CrossFit Trondheim — 420 points
9. CrossFit Oslo Najs — 399 points
10. CrossFit Rotherham — 396 points
11. CrossFit Nijmegen — 359 points
12. CrossFit Senigallia — 346 points
13. CrossFit Oslo RBLS — 345 points
14. CrossFit Aylesbury — 335 points
15. CrossFit Butcher’s Lab Kriger — 319 points
16. CrossFit Butcher’s Lab Flæk — 315 points
17. CrossFit Surbiton Motion — 306 points
18. CrossFit Butcher’s Lab Team Bjørnefar — 284 points
19. CrossFit Aorta — 284 points
20. CrossFit 2650 Hvidovre Crossbokesen — 266 points

The CrossFit Games Are On Deck

The conclusion of the Europe Semifinal means the 2023 CrossFit Semifinals are officially in the books for the primary Individual and Teams competitors in the 2023 CrossFit Games. Europe aside, the other Semifinal legs included: Africa, South America, North America East, North America West, Asia, and Oceania.

For the qualified competitors, it will now be a two-month sprint to the 2023 CrossFit Games in Madison, WI, on August 3-6, 2023.

Featured image: @gabimiga on Instagram

The post 2023 CrossFit Europe Semifinal Results — Gabriela Migała, Lazar Đukić Thrive appeared first on Breaking Muscle.

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Alongside a top-rated creatine supplement, protein powder is one of the most common staples in an athlete’s pantry because it can help support muscle growth and promote post-workout recovery. But you don’t have to be an athlete to take a protein powder supplement. The best protein powders on the market are designed for anyone looking for on-the-go meal options or who wants to increase their daily protein intake.

Different protein powders are better suited for certain lifestyles or training goals, making it difficult to know which one is right for you. As someone who’s used dozens of protein powders over the years, I know what separates high-quality protein supplements from mediocre ones. To help make your search easier, I compiled a list of some of my favorite protein powders as well as the ones our reviews staff liked the most after several hours of research and testing.

Our Top Picks for the Best Protein Powders

• Best Overall Protein Powder: Jacked Factory Authentic Iso
• Best Unflavored Protein Powder: Naked Nutrition Grass-Fed Whey Protein Powder
• Best Protein Powder for Women: Ritual Daily Shake Pregnancy & Postpartum
• Best Protein Powder for Weight Loss: Myprotein Impact Whey Protein
• Best Tasting Protein Powder: Jacked Factory Authentic Iso
• Best Whey Protein Powder: Swolverine Whey Protein
• Best Vegan Protein Powder: Transparent Labs Organic Vegan Rice & Pea Protein
• Best Protein Powder for Muscle Gain: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Protein Powder for Men: XWERKS Grow
• Best Organic Protein Powder: KOS Organic Superfood Protein Powder
• Best Keto Protein Powder: Vega Sport Protein
• Best Cheap Protein Powder: Optimum Nutrition Gold Standard 100% Whey Protein Powder
• Best Collagen Protein Powder: BUBS Collagen Peptides
• Best Protein Powder for Smoothies: Myprotein Impact Whey Protein
• Best Natural Protein Powder: Legion Whey+
• Best Protein Powder for Diabetics: Orgain Protein Plant-Based Protein Powder
• Best Protein Powder for Athletes: Onnit Whey Protein

Best Overall Protein Powder: Jacked Factory Authentic Iso

Jacked Factory Authentic Iso Grass-Fed Whey Protein Isolate

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $1.33 per serving
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Cinnamon French Toast, Chocolate Peanut Butter, Unflavored, Vanilla, Vanilla Oatmeal Cookie
• Third-party tested: No

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Pros

• Reasonably priced
• Smooth texture
• Sourced from grass-fed cows
• High in protein and low in fat and carbs
• Minimal ingredients list

Cons

• Contains sucralose

Jacked Factory Authentic Iso is my top pick for the best overall protein powder because it is affordable, tastes great, and doesn’t have a lot of additives. I love that it provides 25 grams of whey protein isolate per serving, which is higher than many other protein powders I’ve seen. It also mixes well and has a smooth texture, so you don’t have to worry about clumps of powder in your protein shake.

Because it’s made from whey protein isolate, it contains just 0.5 grams of fats and one gram of carbohydrates, so it can easily fit into a low-fat or low-carb diet. It can also be a better option for those with lactose intolerance since whey protein isolate has very little lactose and may not cause digestive issues.

One of the only faults I could find is that it is sweetened with both sucralose and stevia. It may be too sweet for some, and those who experience bloating or other gastrointestinal issues from artificial sweeteners may want to consider another protein powder.

Jacked Factory Authentic Iso isn’t third-party tested, but it is made in a Current Good Manufacturing Practice (cGMP)-certified and FDA-registered facility. You can still rest assured that it undergoes thorough quality assurance testing to verify the safety and effectiveness of its ingredients.

Best Unflavored Protein Powder: Naked Nutrition Grass-Fed Whey Protein Powder

Naked Nutrition Grass-Fed Whey Protein Powder

• Protein type: Whey concentrate
• Number of servings: 76
• Cost: $1.25 per serving
• Calories per serving: 120
• Protein per serving: 25 grams
• Flavors: Chocolate, Strawberry, Unflavored, Vanilla 
• Third-party tested: Informed Choice

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Pros

• Sourced from free-roaming, grass-fed cows that aren’t treated with growth hormones
• Certified gluten-free
• Doesn’t contain GMOs, soy, additives, artificial flavors, or artificial sweeteners

Cons

• Expensive
• May leave a foamy layer on the top of your drink if you let it sit for too long

An unflavored protein powder is good to keep in your pantry because it blends well with everything. It allows you to enjoy the natural tastes of the other ingredients you put in a protein smoothie or boost the protein content of savory sauces and soups. You can easily mix it with a high-quality pre-workout supplement before your training session. You can even add it to baked goods and not worry about a strange aftertaste ruining your treats.

While there are many unflavored protein powders on the market, Naked Whey Protein is one of the best. It contains just one ingredient — whey protein concentrate — and boasts 25 grams of protein per serving, whereas many others only have 20 to 23 grams per serving. There are no added sugars, artificial sweeteners or flavors, or food dyes.

Our review staff tested Naked Nutrition’s unflavored whey protein and confirmed that it really does taste like nothing. One drawback we found was that a layer of foam developed in our protein shake after it sat for a while, so we had to keep shaking it. Another negative is that it costs nearly $100 per container. However, you get 76 servings, and it’s unlikely that you’ll find a cleaner protein powder out there, so we think the price is worth it.

Best Protein Powder for Women: Ritual Daily Shake Pregnancy & Postpartum

Ritual Daily Shake Pregnancy & Postpartum

• Protein type: Pea
• Number of servings: 15
• Cost: $2.67 per serving
• Calories per serving: 115
• Protein per serving: 20 g
• Flavors: Vanilla
• Third-party tested: Informed Sport

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Pros

• Contains choline, which is necessary for growth in breast-fed infants
• No artificial sweeteners
• Sourced from peas grown in the US
• No gluten, GMOs, or other common allergens

Cons

• Only available in a vanilla flavor
• Small number of servings per pouch
• Expensive

Women don’t necessarily need a different protein powder than men, but there are certain times when our nutritional needs require special consideration. One of those times is during pregnancy or the postpartum period when the body experiences significant hormonal changes, and women have to worry about their health and the health of their baby.

Ritual’s Daily Shake Pregnancy & Postpartum protein powder is one of the only protein supplements I’ve found that’s made specifically for women. One serving provides 250 milligrams of choline, which is necessary for breastfeeding women because it helps with infant growth and development. (1)

Even though it’s labeled as a pregnancy and postpartum supplement, any woman can take it. The choline in it can also help improve brain function and muscle control, and the pea protein provides a dairy-free protein source that can help women who lift weights build and maintain lean muscle mass. (2)(3)

Vanilla is the only flavor available, but it mixes well with other foods and drinks. However, it does have a gritty texture, though this isn’t unusual for plant-based protein powders because plants have a higher fiber content.

Another drawback is the price, as it costs $2.67 per serving. But I’ve been buying protein powder for over a decade, and Ritual’s Daily Shake Pregnancy & Postpartum is the only one I’ve seen that contains choline. Plus, it’s third-party tested, so paying more can be worth it for women who want to ensure they’re putting safe products in their bodies.

Best Protein Powder for Weight Loss: Myprotein Impact Whey Protein

Myprotein Impact Whey Protein Powder

$42.99 ($0.54 / Ounce)

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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06/05/2023 05:52 pm GMT

Pros

• Large range of flavors to choose from
• Not too expensive
• Mixes well in liquids or with foods like oatmeal

Cons

• Low amount of protein per serving
• Sweetened with artificial sweeteners

Myprotein’s Impact Whey has been a staple in my supplement routine for years. With just 100 calories per scoop, it’s one of the lowest-calorie options on this list, making it ideal for those on a weight loss journey.

I’ve tried the Chocolate Brownie, Chocolate Mint, and Vanilla flavors, and they all had a good flavor and didn’t taste chalky. I especially loved mixing the Chocolate Mint powder in coffee to make a higher-protein, lower-sugar version of a peppermint mocha from Starbucks. I also frequently mix the Chocolate Brownie and Vanilla protein powders with oatmeal, peanut butter, and a banana when I don’t feel like cooking a complicated breakfast. They dissolve well and don’t have a gritty texture.

Most flavors contain artificial sweeteners, soy lecithin, and modified food starch. These ingredients help enhance the taste and solubility, and they’re safe in small quantities, but their inclusions mean this isn’t an all-natural protein powder. (4)(5) Some individuals also experience bloating and gas from artificial sweeteners.

Furthermore, one serving of Impact Whey only provides 19 grams of protein. This is the lowest on our list, but it’s still decent, as I wouldn’t recommend buying a protein powder with less than 15 grams of protein per serving. If you’re willing to overlook the low protein content and the non-natural ingredients, this low-calorie protein powder can be a great way to keep your protein intake high while on a fat-loss diet.

Best Tasting Protein Powder: Jacked Factory Authentic Iso

Jacked Factory Authentic Iso Grass-Fed Whey Protein Isolate

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $1.33 per serving
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Cinnamon French Toast, Chocolate Peanut Butter, Unflavored, Vanilla, Vanilla Oatmeal Cookie
• Third-party tested: No

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Pros

• One of the more affordable protein powders available
• Delicious flavors that mix well in water, milk, coffee, or baked goods
• Offers a high amount of protein per serving

Cons

• Sweetened with stevia and sucralose, so it may be too sweet for some

Even though there aren’t many flavors to choose from with Jacked Factory’s Authentic Iso protein powder, they taste great and don’t leave a chemical or medicinal aftertaste behind. The flavors are pretty neutral, so you can drink the protein powder on its own or blend it with fruit, add it to baked goods, or mix it in a cup of coffee to boost the protein content.

Another attractive feature of Jacked Factory Authentic Iso is its price — it’s just around $1.33 per serving. This is reasonable for a whey protein isolate, which tends to cost closer to $2.00 per serving since the whey undergoes a lot of processing to remove the fat and carbs.

Despite the lower price, you still get a quality product, as it has a minimal ingredient list. Whey protein isolate, natural and artificial flavors, Himalayan rock salt, sucralose, and stevia extract are the only ingredients.

That said, because it contains both sucralose and stevia, you may find it too sweet if you normally consume unsweetened protein powders. The sucralose may also cause bloating or gassiness in those who are sensitive to artificial sweeteners. Still, for an affordable, versatile, tasty protein powder, this can be a good option.

Best Whey Protein Powder: Swolverine Whey Protein Isolate

Swolverine Whey Protein Isolate

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.10 per serving
• Calories per serving: 110
• Protein per serving: 26 grams
• Flavors: Chocolate, Honey Cinnamon Peanut Butter, Mint Chocolate Chip, Strawberry, Vanilla
• Third-party tested: Lief and Micro Quality Labs

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Pros

• Contains two digestive enzymes to help increase absorption
• Sourced from grass-fed, antibiotic-free cows
• High amount of protein per serving
• Gluten-free and non-GMO

Cons

• Not a lot of flavor variety
• Pricey

Swolverine Whey Protein Isolate is my pick for the best whey protein powder because it’s made with whey isolate, a fast-digesting form of whey with little to no lactose, and has 26 grams of protein per serving, which is among the highest on this list. I also appreciate that it has papain and protease, digestive enzymes that can help increase the protein powder’s absorption rate and lead to faster recovery after workouts.

Our review staff tried the chocolate flavor and enjoyed how smooth and creamy it was when they mixed it with milk. However, they didn’t like its thin consistency when they mixed it with water. It has great dissolvability and doesn’t leave clumps behind, though, which is a plus for those who don’t like weird textures in their protein shakes.

Swolverine Whey Protein Isolate isn’t all-natural because it contains sucralose, an artificial sweetener, and xanthan gum, a thickening agent. For a protein powder that costs around $2.10 per serving, I would have liked to see a product without any artificial ingredients. But if you don’t have sensitivities to either ingredient, and you don’t mind paying more to get a higher amount of protein per serving, this is a solid choice.

Best Vegan Protein Powder: Transparent Labs Organic Vegan Rice & Pea Protein

Transparent Labs Organic Vegan Rice & Pea Protein

• Protein type: Pea protein isolate, rice protein
• Number of servings: 30
• Cost: $1.67 per serving
• Calories per serving: 130 to 150
• Protein per serving: 24 grams
• Flavors: Chocolate, French Vanilla 
• Third-party tested: Yes, by independent labs

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Pros

• No artificial sweeteners, colorings, or preservatives
• High amount of protein per serving
• USDA certified organic

Cons

• Chocolate flavor has seven grams of carbs, which may be too high for those on keto or low-carb diets
• Some users may notice an aftertaste due to the stevia

While whey protein makes up a large portion of protein powders on the market, several brands also produce plant-based protein powders that are suitable for vegans and lactose-intolerant individuals. I recommend Transparent Labs Rice & Pea Protein because it contains two types of protein sources, which can help vegans get the nine essential amino acids the body needs to function properly, and it doesn’t contain any unnecessary fillers.

RELATED: How Plant Protein Differs from Animal Protein

There are no added sugars or artificial sweeteners, but there is stevia, which some may find bitter tasting. Because it’s derived from plant sources, it also has an earthy flavor that can be overpowering. But it’s not as gritty as some vegan protein powders, so this could be a good option if you’re looking for a smooth plant-based protein powder and don’t mind the earthy taste.

Best Protein Powder for Muscle Gain: Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

• Protein type: Whey protein isolate
• Number of servings: 30
• Cost: $2.00 per serving
• Calories per serving: 120 to 150
• Protein per serving: 28 grams
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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Pros

• Has a fully transparent label
• Sourced from grass-fed cows
• No gluten, GMOs, artificial sweeteners, food dyes, or preservatives

Cons

• Expensive

In addition to being sourced from whey isolate, which has a higher concentration of protein than whey concentrate, there are no unnecessary fillers in Transparent Labs’ whey protein powder, so you get more protein per serving. For those reasons, it’s my top pick for a protein powder for those looking to maximize muscle growth with a high-protein diet alongside a muscle-building training routine.

It is sweetened with stevia, but it’s not cloyingly sweet and doesn’t leave a bitter aftertaste like other products with stevia can. The solubility is excellent, as our reviews team had no issues getting it to dissolve in water or milk with a shaker bottle. We tried the Peppermint Hot Chocolate flavor, which is no longer available at the time of this writing. But given how perfectly the name matched the taste, we think it’s safe to say that the other flavors are on point, too.

Best Protein Powder for Men: XWERKS Grow

XWERKS Grow

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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Pros

• Doesn’t leave any clumps behind after mixing
• Sourced from grass-fed cows from New Zealand that are not treated with antibiotics or growth hormones
• Keto-friendly and gluten-free
• No added sugar

Cons

• Expensive

As mentioned earlier, there really aren’t gender-specific protein powders. But we know that building muscle is a common goal amongst male gym-goers, and using protein powder to help increase your daily protein intake can help with that. XWERKS Grow offers 25 grams of protein per serving (though the peanut butter flavor only has 23), making it an ideal choice for men who may need to add more protein to their diets.

A member of our review staff tested the chocolate flavor and said it tasted like a chocolate milkshake. He also noted that he didn’t have any issues getting it to dissolve in liquids, which is a plus if you don’t like gritty protein powders.

XWERKS Grow is expensive, but there are no artificial sweeteners or food dyes, and xanthan gum is the only thickening agent used. For a smooth, great-tasting protein powder with a quality ingredient list, we think the price is worth it.

Best Organic Protein Powder: KOS Organic Superfood Protein

KOS Vegan Protein Powder

• Protein type: Chia seed, flax seed, pea, pumpkin, quinoa
• Number of servings: 30
• Cost: $1.43 to $1.47 per serving
• Calories per serving: 150 to 160
• Protein per serving: 20 grams
• Flavors: Chocolate, Vanilla
• Third-party tested: No

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Pros

• Gluten-, soy-, and dairy-free
• No artificial sweeteners, food dyes, or GMOs
• Contains digestive enzymes to help increase absorption
• Made in a GMP-certified facility

Cons

• Higher in fats and carbs than other options
• Has some proprietary blends

Organic protein powder isn’t necessarily better than non-organic protein powder in terms of protein content or overall macronutrient breakdown. However, if you want to avoid pesticides and GMOs, organic may be the way to go. KOS Organic Superfood carries the USDA Organic seal, meaning all of its ingredients are certified organic.

KOS Organic Superfood Protein contains blends of fruits and vegetables and digestive enzymes. It’s high in beneficial vitamins and minerals, such as selenium, vitamin B12, and copper. Plus, the digestive enzymes make it gentler on the stomach and help improve nutrient absorption. However, the fruit and vegetable extracts and digestive enzymes are hidden behind proprietary blends, so you won’t know how much of each you get in a serving.

One serving of KOS Organic Superfood Protein only has 20 grams of protein and contains five to six grams of fat and eight to nine grams of carbs per serving. This is to be expected since it has many carb-rich fruits and vegetables and fat-rich seeds, but it’s still something to note if you like to track your macros.

Best Keto Protein Powder: Vega Sport Protein

Vega Sport Protein

• Protein type: Alfalfa, pea, pumpkin seed, sunflower seed
• Number of servings: 12 to 20
• Cost: $2.22 to $3.55 per serving
• Calories per serving: 170 to 180
• Protein per serving: 30 grams
• Flavors: Berry, Chocolate, Mocha, Peanut Butter, Vanilla
• Third-party tested: NSF Certified for Sport

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Pros

• Includes probiotics to help improve gut health
• Offers a high amount of protein per serving
• Vega plants a tree for every order

Cons

• The price may put it out of reach for some

With just two to four net carbs (the number of carbs minus the amount of dietary fiber) per serving, Vega Sport protein powder is a solid choice for those following a keto diet. It doesn’t have added sugars and is instead sweetened with stevia, which helps keep the carbohydrate content low. It only has 3.5 to four grams of fat per serving, which may be too low if you’re trying to keep your fat intake high, but Vega recommends mixing it in a shake with coconut oil to boost the fat content.

RELATED: Are Plant-Based Proteins Friendly for Keto and Paleo Diets?

Vega Sport is available in five flavors that taste great and are not overpowering or chalky. Some reviewers complain of it being difficult to blend, but our reviews staff didn’t have any issues getting the Mocha flavor to dissolve in a cup of coffee.

Vega Sport can cost as much as $3.55 per serving, more than any other protein powder I’ve seen. The higher price is due to the presence of probiotics and tart cherry juice, which aren’t in most protein powders but can help improve gut health and promote post-workout recovery. (6)(7)

Buying the XL tub lowers the cost to just around $2.22 per serving, but you may be stuck with a huge container with 40+ servings if you don’t like it. I recommend buying the large tub with 19 to 20 servings first to test it out. If you become a fan of it, you can then buy the XL container whenever you need to replenish your supply.

Best Cheap Protein Powder: Optimum Nutrition Gold Standard 100% Whey Protein Powder

Optimum Nutrition Gold Standard 100% Whey Protein Powder

• Protein type: Whey concentrate, whey isolate, hydrolyzed whey
• Number of servings: 71 to 76
• Cost: $1.12 to $1.19 per serving
• Calories per serving: 112 to 130
• Protein per serving: 24 grams
• Flavors: Banana Cream, Chocolate Coconut, Chocolate Malt, Chocolate Mint, Coffee, Delicious Strawberry, Double Rich Chocolate, French Vanilla, Rocky Road, Strawberry Banana
• Third-party tested: Informed Choice

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Pros

• Tastes great, even in water
• Non-gritty texture
• Low in carbs and fats
• Sourced from cows that are not treated with growth hormones

Cons

• Most flavors have artificial flavors and sweeteners

Optimum Nutrition’s Gold Standard Whey was the first protein powder I bought when I started getting more serious about my training and nutrition nearly eight years ago, and I still include it in my protein supplement rotation. Third-party tested protein powders are often more expensive, but Gold Standard Whey, which is analyzed by Informed Choice to ensure its safety and label accuracy, is still affordable and costs just over $1.00 per serving.

The Double Rich Chocolate flavor is my favorite, but I’ve also had French Vanilla Creme, Vanilla Ice Cream, and Extreme Milk Chocolate. All of the flavors I’ve used tasted great both in water and when mixed in a fruit smoothie, and they have a smooth texture. Depending on which flavor you get, the ingredients list may include sucralose, artificial flavors, and thickening agents, which is something to note if you are sensitive to those ingredients or want a more natural product.

Gold Standard Whey uses a blend of whey concentrate, whey isolate, and hydrolyzed whey (I discuss the differences between the three types of whey below). One serving offers 24 grams of protein, 1.5 grams of fat, and three grams of carbs. The fat and carb contents are higher than what you’d find in a whey isolate powder, which has minimal fat and carbs, but they are still lower than other whey protein blends.

Best Collagen Protein Powder: BUBS Collagen Peptides

BUBS Naturals Collagen Peptides Powder

$46.99 ($2.35 / Ounce)

• Protein type: Collagen peptides
• Number of servings: 14 to 28
• Cost: $1.67 to $2.57 per serving
• Calories per serving: 70
• Protein per serving: 18 grams
• Flavors: Unflavored
• Third-party tested: NSF Certified for Sport

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06/05/2023 05:37 pm GMT

Pros

• Dissolves well, especially in warm liquids
• Doesn’t contain any gluten, dairy, soy, nuts, corn, or GMOs
• Keto-friendly
• Sourced from cows that aren’t treated with hormones

Cons

• Is an incomplete protein

Collagen protein has been a part of my supplement stack for several years, and BUBS Collagen Peptides is one of my favorites. With other brands, I never noticed any of the purported benefits of collagen, such as stronger hair and nails and less joint pain. (8)(9)(10) When I take BUBS, I do notice that my hair and nails feel healthier, and I experience less discomfort in my knees, despite the fact that I squat, run, and jump a lot in my workouts.

I mix the BUBS collagen in my post-workout protein shake or, on rest days, in my morning cup of coffee. It dissolves well both ways and when I pour it into a cup of coffee, I don’t even have to stir it.

Collagen protein generally has a neutral taste, but some brands I’ve used in the past tasted funky, even when I mixed them with other supplement powders or flavored beverages. I’ve never had that issue with BUBS, which is part of the reason I keep going back to it.

BUBS Collagen Peptides are on the more expensive side, as you can find collagen protein for less than a dollar per serving. But BUBS doesn’t contain any gluten, dairy, corn, nuts, soy, or GMOs, and it’s third-party tested by NSF Certified Sport to ensure it’s not contaminated with banned substances. Paying more may be worth it if you want extra reassurance that you’re consuming a clean collagen protein.

Best Protein Powder for Smoothies: Impact Whey Protein

Myprotein Impact Whey Protein Powder

$42.99 ($0.54 / Ounce)

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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06/05/2023 05:52 pm GMT

Pros

• Available in 16 flavors and an unflavored version
• Reasonable price point
• Dissolves well and has no gritty texture

Cons

• Protein content is low compared to other options
• Contains artificial sweeteners

The large range of flavors and the easy mixability of Myprotein’s Impact Whey Protein make it an ideal protein powder for smoothies. The vanilla and chocolate flavors pair well with most fruits, nut butters, and other ingredients you add to your protein shake. If you want a protein powder that will make a more decadent smoothie, you can opt for dessert-inspired flavors like Strawberry Cream.

Impact Whey Protein is sweetened with sucralose, and some flavors, such as Salted Caramel, also contain maltodextrin. The sweeteners can make the protein powder unappealing for those who don’t like sugary-tasting smoothies, but they can help curb a sweet tooth if you want to swap out your nightly dessert for something a bit healthier.

With just 19 grams of protein per serving, Impact Whey has the lowest protein content of any protein powder on this list. But it also comes at an affordable price, especially if you buy the 5.5 or 11-pound bags, which cost around $0.95 to $1.00 per serving. If you want to boost the protein content of your smoothie, you can use one and a half or two scoops instead of one. Even though you’ll go through the pouch more quickly, the reasonable price point means you won’t have to break the bank whenever you need to replenish your supply.

Best Natural Protein Powder: Legion Whey+

Legion Whey Protein Powder Chocolate

$59.97 ($1.96 / Ounce)

• Protein type: Whey isolate
• Number of servings: 30 to 78
• Cost: $1.54 to $2.00 per serving
• Calories per serving: 100 to 130
• Protein per serving: 21 to 24 grams
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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06/05/2023 06:10 pm GMT

Pros

• Smooth, non-gritty texture
• Sourced from grass-fed cows from Ireland
• May be safe for those with lactose intolerance
• Doesn’t contain any added sugars or artificial sweeteners
• Made in the USA

Cons

• Expensive

For a clean whey protein powder that contains no artificial flavors, fake sugars, food dyes, or other additives, Legion Whey+ is my top pick. The whey protein isolate is sourced from grass-fed Irish cows, which are known for producing higher-quality milk than cows from other countries. (11) Plus, Legion Whey+ is third-party tested by Labdoor, and Legion discloses the test results on its website, so you can trust that the nutrition label is accurate.

Legion Whey+ is one of the smoothest protein powders I’ve ever used. I tried the Cinnamon Cereal flavor and found it reminiscent of the leftover milk from a bowl of Cinnamon Toast Crunch. There was a slight aftertaste that I wasn’t fond of when I drank it in water, but it was less noticeable when I mixed the protein powder into a bowl of oatmeal with a banana and peanut butter.

I have rosacea, and some lesser-quality whey protein powders I’ve used in the past have made my symptoms worse. I’ve consumed up to two scoops of Legion Whey+ per day without experiencing any breakouts or skin irritation, which speaks to the quality of its ingredients. I’m not lactose-intolerant, but because Legion Whey+ is virtually lactose-free, those who are may be able to enjoy this protein powder without experiencing negative side effects.

Best Protein Powder for Diabetics: Orgain Organic Protein Plant Based Protein Powder

Orgain Organic Plant-Based Protein Powder

• Protein type: Pea protein, brown rice protein, chia seed protein
• Number of servings: 10 to 20
• Cost: $1.23 to $1.69 per serving
• Calories per serving: 140 to 190
• Protein per serving: 21 grams
• Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean
• Third-party tested: No

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Pros

• Certified organic and plant-based
• Several flavors to choose from
• Reasonably priced
• Doesn’t contain sweeteners that can spike blood sugar levels

Cons

• Flavored varieties have 15 to 16 grams of carbs per serving
• Up to 390 milligrams of sodium per serving
• Only 20 servings per container

What makes Orgain’s plant-based protein powder good for diabetics is that it has no added sugars. Instead, it contains sweeteners like stevia and erythritol that don’t impact blood glucose or insulin levels. (12)(13) Additionally, its protein sources include peas, brown rice, and chia seeds, which can all be good for diabetics because they are low on the glycemic scale. When a food has a low glycemic index (GI), it won’t cause significant spikes in blood sugar levels.

One thing to note is that Orgain’s plant-based protein powder is high in carbohydrates, with most flavors offering between 15 and 16 grams per serving. The high carb content makes it unsuitable for keto followers.

Furthermore, each serving contains anywhere from 140 to 190 calories per serving, depending on the flavor. The extra calories come from the chia seeds, which are a calorically dense food, and the creamer base, which includes sunflower oil. It may not be the best option if you’re trying to lose weight, but it can still be a good choice if you’re diabetic since it contains ingredients that can help keep your blood sugar levels stable.

Best Protein Powder for Athletes: Onnit Whey Protein

Onnit Whey Protein

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.00 per serving
• Calories per serving: 110
• Protein per serving: 20 grams
• Flavors: Mexican Chocolate, Vanilla
• Third-party tested: Informed Sport

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Pros

• Contains two digestive enzymes to help increase its absorption rate and improve digestibility
• Gluten- and soy-free
• Sourced from grass-fed cows from New Zealand

Cons

• Doesn’t have a large variety of flavors
• Pricey

Onnit’s whey protein is ideal for athletes for two main reasons. It’s verified by Informed Sport to ensure it’s not contaminated with substances on the World Anti-Doping Agency’s banned list. And because it’s made with whey protein isolate, which has a higher protein content than whey concentrate, it can better help support muscle growth and post-workout recovery.

This protein powder can also be a good choice for those who can’t tolerate dairy because it contains digestive enzymes that can help it absorb more quickly and cause fewer stomach issues.

Onnit Whey Protein only comes in two flavors: Vanilla and Mexican Chocolate. Our review team tested the Mexican Chocolate flavor and noted that it tasted more unique than any other chocolate protein powder they’ve tried, which is likely due to the cinnamon that adds a hint of spiciness. They liked how creamy it was when mixed with whole milk and oat milk but didn’t enjoy the thin consistency when they mixed it with water.

It’s among the more expensive protein powders on this list, but in addition to it being third-party verified, it’s sourced from grass-fed cows from New Zealand. Even though you have to pay more for it, you get a high-quality product with a nutrition label you can trust.

How We Chose the Best Protein Powders

Below are the criteria we used to come up with the protein powder supplements on our list:

• Price – We analyzed the total cost and cost per serving of each product to ensure there’s an option for every budget. We also analyzed the value you get based on the ingredients list and nutrition label. If a product was expensive but contained lots of fillers or had a low protein content, we left it off our list because we couldn’t justify the higher price.
• Third-party testing – Most of the options that made our list have been independently tested by Informed Sport, NSF Certified for Sport, or Labdoor to ensure the safety of their ingredients and the accuracy of their nutrition labels.
• Flavors – We know that everyone has different tastes, so we came up with a list of protein powders that have a wide range of flavors. Whether you want a versatile flavor like chocolate or vanilla or a dessert-inspired one like cookies and cream, you can find a protein powder above that suits your palate.
• Solubility – When drinking a protein shake, few things are more annoying than having to choke down clumps of powder that didn’t dissolve. The products we reviewed above all blend easily in water or milk, though there are some you may have to shake before taking a sip since the powder settles if it sits for too long.

What Are the Different Types of Protein Powder?

The products we included on our list above include whey, plant-based, and collagen protein powders. This isn’t an exhaustive list of the types of protein powders you can buy, but they are some of the most common.

Whey Protein Powder

Whey protein powder is what you’ll most commonly find on store shelves. It is derived from cow’s milk and is known for its fast digestibility — it digests at a rate of about 10 grams per hour. It is a complete protein because it contains all nine essential amino acids that the body cannot produce on its own. Whey protein is particularly rich in leucine, the amino acid needed for muscle growth.

Within the whey protein family, there are three subtypes:

• Whey concentrate – This is the most affordable type of whey protein because it doesn’t undergo much processing. The protein content by weight of whey concentrate is about 80 percent. The other 20 percent consists of fats and carbohydrates. Myprotein’s Impact Whey Protein is a good example of a high-quality whey concentrate.
• Whey isolate – Whey isolate is processed to remove nearly all of the fats and carbohydrates. Its protein content by weight is about 90 percent. Because whey isolate is very low in lactose, the sugar naturally found in milk, many people with lactose intolerance are able to consume whey isolate without experiencing any negative reactions. From the list above, Transparent Labs Whey Protein Isolate and Legion’s Whey+ are two examples of protein powders made with whey isolate.
• Hydrolyzed whey – Hydrolyzed whey is whey that’s been treated with enzymes or broken down into smaller molecules. It can be gentler on the stomach for those who experience bloating or other digestive issues after consuming protein powder. None of the products we reviewed above are made solely from hydrolyzed whey, but the blend used in Optimum Nutrition Gold Standard’s whey protein includes it.

Plant-Based Protein Powder

Plant-based protein powders can come from peas, soy, brown rice, hemp, pumpkin, sweet potato, or sunflower seeds. They are fantastic choices for vegans or lactose-intolerant individuals since they don’t contain dairy or other animal products.

Not all plant-based proteins are complete proteins, however, because they don’t contain all nine essential amino acids. For example, brown rice protein is incomplete because it has insufficient amounts of the essential amino acids lysine and threonine.

This is why you’ll often see plant-based protein powders with multiple protein sources. Some brands combine brown rice, sunflower seed, and hemp protein powders in their formulations, for instance. Consuming protein from a combination of plant sources can help ensure you get adequate amounts of all nine essential amino acids.

Collagen Protein Powder

Collagen is a structural protein found in the bones, connective tissue, skin, tendons, and cartilage of humans and animals. Research has shown that collagen supplements can help strengthen hair and nails, improve skin elasticity, and prevent joint discomfort. (8)(9)(10)

What Are the Benefits of Protein Powder?

I’m a strong advocate for choosing whole foods over supplements most of the time, but there are several benefits of protein powder that make it a worthwhile product to keep in your pantry.

• It can aid muscle growth and post-workout recovery. Because protein powder contains amino acids that support the growth of new muscle tissue, it can help you build muscle and recover faster after workouts.
• It’s convenient. Protein powder is a great way to consume protein on the go. It’s easier to sip on a protein shake for breakfast than it is to eat scrambled eggs and toast during your commute to work, for instance.
• It can help you increase your protein intake. If you follow a high-protein diet, eating chicken, egg whites, nuts, seeds, and other protein-rich whole-food sources can become boring after a while. Protein powder can provide a delicious way to hit your daily protein goals if you struggle to do so with whole foods alone.
• It’s suitable for most individuals. Protein powders aren’t just for athletes. Most people who want to boost their protein intake can safely consume protein powder as part of a well-rounded diet. However, those with kidney issues should speak with a physician before consuming protein powder, as a high-protein diet may worsen kidney conditions.

What To Look For When Buying Protein Powder

Considering protein powder is something you’ll likely consume several days a week, it’s important to find one with quality ingredients that also tastes good. If you have food allergies or track your macros, it’s also essential to look at the protein source and the macronutrient breakdown of your protein powder.

Protein Type

When it comes to protein powder, there are several different types to choose from. There are dairy-based protein powders like whey concentrate, whey isolate, and hydrolyzed whey; plant-based protein powders like pea or soy; and collagen protein powders. Which one you choose will depend on your dietary preferences and if you have any food allergies.

If you are lactose-intolerant or have sensitivities to dairy products, whey concentrate may not be the best option since it has lactose. However, you may be able to consume whey isolate protein powder because it has a low lactose content. Vegans should look for protein powders with plant-based sources such as peas, brown rice, or soy.

Macronutrient Profile

How much protein, fat, and carbs a protein powder has should weigh into your decision, as the macronutrient breakdown may affect your goals.

For example, if you’re trying to lose weight by following a keto diet, a protein powder with five grams of carbs per serving can make up 25 percent of your daily carb allotment. Whey concentrate tends to have more carbs because it has more lactose, the sugars found in milk. Some plant-based protein powders also have more carbohydrates because they are made from high-carb plant sources such as brown rice. A whey isolate may be best if you want to keep your carb intake low, as it typically contains only one gram of carbohydrate per scoop.

In terms of protein, I look for protein powders with 20 to 25 grams per serving. When combined with other foods like whole-grain bread, fruit, or oatmeal, this amount of protein helps me stay full for at least a couple of hours. It also leaves me plenty of room to prioritize whole food sources for the rest of my daily protein intake.

I also like to look for a protein powder that’s low in fat, especially if it’s one I want to drink after a workout. Fat slows digestion and the absorption of other nutrients, but after a workout, you want protein to hit your muscles quickly so they can recover faster. As such, a protein powder with less than five grams of fat per serving is a good choice for post-workout.

Ingredient List

Most protein supplements contain more than just protein powder. They may also have sweeteners, flavorings, and thickening agents. If you are sensitive to artificial sweeteners like sucralose or thickeners like xanthan gum, you may want to look for a protein powder without those ingredients.

Flavored protein powders can also have peanuts or chunks of gluten-containing cookies. Before making a purchase, you’ll need to read the ingredients list to make sure it doesn’t contain foods you may be allergic to.

Flavors

When spending money on something you’ll consume frequently, it’s important to find a product that tastes good. Protein powders come in many flavors, from traditional chocolate and vanilla to more fun flavors like fruity cereal and cookies and cream. You won’t always know how much you’ll enjoy your protein supplement until you try it, but choosing flavors you know you like in other types of foods is a good starting point.

When Is the Best Time to Have Protein Powder?

In general, the best time to have protein powder is within two hours after a workout. Working out causes microtears in your muscles, and protein helps repair that damage. Protein powder is a fast-digesting protein source that can reach your muscles quickly and help your body begin the recovery process soon after training.

How Do You Know If a Protein Powder is Clean or Safe?

The easiest way to tell if a protein powder is clean or safe is to look for a third-party verification seal. This seal indicates that an independent, third-party laboratory analyzed the protein powder to verify that it’s not contaminated with heavy metals or banned substances and that the nutrition label is accurate.

Some of the most reliable third-party testing agencies include NSF Certified for Sport, Informed Choice, and Informed Sport. If you see badges from these organizations on your tub of protein powder, you can feel more confident that it’s a safe product.

Final Thoughts

Whether you’re looking for a supplement to support muscle growth and recovery or you need quick and easy meal options during busy periods, a high-quality protein powder can help. The products on the list above span a wide range of price points, flavor options, and protein types, so you can easily find one that suits your lifestyle and goals.

Before making a final decision, be sure to analyze the ingredients list and nutrition label, and look for seals that verify that the protein powder was third-party tested. Doing a little extra research and following the guidelines above will help ensure you’re consuming a safe product.

FAQs

Research

1. Lewis, E. D., Richard, C., Goruk, S., Wadge, E., Curtis, J. M., Jacobs, R. L., & Field, C. J. (2017). Feeding a Mixture of Choline Forms during Lactation Improves Offspring Growth and Maternal Lymphocyte Response to Ex Vivo Immune Challenges. Nutrients, 9(7), 713. https://doi.org/10.3390/nu9070713
2. Moretti, A., Paoletta, M., Liguori, S., Bertone, M., Toro, G., & Iolascon, G. (2020). Choline: An Essential Nutrient for Skeletal Muscle. Nutrients, 12(7), 2144. https://doi.org/10.3390/nu12072144
3. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5
4. Sharma, A., Amarnath, S., Thulasimani, M., & Ramaswamy, S. (2016). Artificial sweeteners as a sugar substitute: Are they really safe?. Indian journal of pharmacology, 48(3), 237–240. https://doi.org/10.4103/0253-7613.182888
5. Soy Lecithin | FARRP | Nebraska. (n.d.). https://farrp.unl.edu/soy-lecithin
6. Markowiak, P., & Śliżewska, K. (2017). Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients, 9(9), 1021. https://doi.org/10.3390/nu9091021
7. Levers, K., Dalton, R., Galvan, E., Goodenough, C., O’Connor, A., Simbo, S., Barringer, N., Mertens-Talcott, S. U., Rasmussen, C., Greenwood, M., Riechman, S., Crouse, S., & Kreider, R. B. (2015). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition, 12, 41. https://doi.org/10.1186/s12970-015-0102-y
8. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520–526. https://doi.org/10.1111/jocd.12393
9. Kim, D. U., Chung, H. C., Choi, J., Sakai, Y., & Lee, B. Y. (2018). Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients, 10(7), 826. https://doi.org/10.3390/nu10070826
10. Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
11. B. O’Brien, T. Beresford and P.D. Cotter et al. Irish research response to dairy quality in an era of change. Irish Journal of Agricultural and Food Research. 2022. Vol. 61(1):126-144. DOI: 10.15212/ijafr-2020-0142
12. Ajami, M., Seyfi, M., Abdollah Pouri Hosseini, F., Naseri, P., Velayati, A., Mahmoudnia, F., Zahedirad, M., & Hajifaraji, M. (2020). Effects of stevia on glycemic and lipid profile of type 2 diabetic patients: A randomized controlled trial. Avicenna journal of phytomedicine, 10(2), 118–127.
13. Noda, K., Nakayama, K., & Oku, T. (1994). Serum glucose and insulin levels and erythritol balance after oral administration of erythritol in healthy subjects. European journal of clinical nutrition, 48(4), 286–292.

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Seher Kaya (Individual Women) and Arthur Semenov (Individual Men) are the victors of the 2023 Asia CrossFit Semifinal. According to her page on the CrossFit website, the 2023 iteration of the CrossFit Games this early August in Madison, WI will be Kaya’s second career appearance at the sport’s flagship contest. The athlete finished in 29th place in 2022. Meanwhile, Semenov will try to improve upon his own 2022 Games debut, where he didn’t make the final cut and, as such, didn’t earn an official placing.

On the Teams side of the Asia Semifinal, CrossFit Fly High Kolesnikov Team came out on top. This leg of the 2023 CrossFit Semifinals took place in Busan, South Korea, on June 1-4, 2023.

Here are the final standings and top 20 finishers for the three divisions featured at the 2023 Asia CrossFit Semifinal. As usual, the Individual competitors powered through seven workouts, while the Teams athletes had six on their plate.

Individual Women

1. Seher Kaya — 664 points
2. Shahad Budebs — 535 points
3. Anastasya Dodonova — 525 points
4. Dawon Jung — 525 points
5. Or Cohen — 498 points
6. Kamila Takeyeva — 490 points
7. Dema Zebdieh — 460 points
8. Alina Aleksandrova — 442 points
9. Anastasia Smirnova — 425 points
10. Gaeun Kim — 412 points
11. Milana Yakovleva — 402 points
12. Minjeong Kim — 399 points
13. Hedieh Veisi — 393 points
14. Anna Ivanova — 376 points
15. Florence Wong — 375 points
16. Raisa Blinova — 366 points
17. Merve Gokcil — 349 points
18. Omer Reshef — 328 points
19. Narges Basiryazdi — 226 points
20. Heidi Choi — 220 points

Individual Men

1. Arthur Semenov — 612 points
2. Morteza Sedaghat — 573 points
3. Ant Haynes — 560 points
4. Ilyas Kuliev — 543 points
5. Andrei Fedotov — 540 points
6. Anatolii Borisenko — 524 points
7. Seungjong Kim — 479 points
8. Kang Kyungsun — 472 points
9. Ruslan Miftakhov — 439 points
10. Eren Kim — 402 points
11. Anton Yakovlev — 384 points
12. Danny Voronov — 368 points
13. Jeongheon Yeo — 341 points
14. Ram Dover — 327 points
15. Meysam Rohani — 323 points
16. Changrim An — 306 points
17. Hyunsu Kim — 301 points
18. Chen Sheng — 296 points
19. Mevlüt Agir — 283 points
20. Yu-sen Zhu — 262 points

Teams

1. CrossFit Fly High Kolesnikov Team — 590 points
2. CrossFit Marvel Black — 525 points
3. Stud CrossFit Team Stud — 485 points
4. Red Tower CrossFit — 455 points
5. CrossFit Erada 1 — 455 points
6. CrossFit We Can Do It TeamBusan — 400 points
7. CrossFit Pangyo Avenue Swaggers — 390 points
8. CrossFit Mobilus Chinatown Sour Patch Kids — 370 points
9. CrossFit Club 49 — 340 points
10. Yangsan CrossFit Team Thor — 315 points
11. Innerfight CrossFit DXB — 295 points
12. N Camp CrossFit Team Kima — 275 points
13. CrossFit Mobilus Chinatown Emotional Damage — 265 points
14. CrossFit Gangnam — 250 points
15. We CrossFit Yangjae — 220 points
16. CrossFit Doklip Team Welco — 205 points
17. CrossFit Uninterrupted Team PTCF — 205 points
18. CrossFit Mobilus Clarke Quay KLMT — 180 points
19. CrossFit Win Your Body Shield — 85 points
20. CrossFit Gangnam SS — 80 points

The 2023 CrossFit Games Are Next

With the conclusion of the 2023 Asia and Europe CrossFit Semifinals, most of the roster from the headline divisions at the 2023 CrossFit Games — Individual Women, Individual Men, and Teams — is now set. In addition to Asia and Europe, the 2023 CrossFit Semifinals featured segments that occurred in Africa, North America East, North America West, South America, and Oceania.

At the time of this writing, there are roughly two months before the latest CrossFit Games in the capital of the state of Wisconsin. That is two months for the world’s elite CrossFitters to prepare for what should be a barn-burning display of speed, strength, and endurance.

Featured image: @seherkaya on Instagram

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IFBB Pro League men’s open bodybuilder Blessing Awodibu has announced his intentions to compete in the 2023 Chicago Pro contest, scheduled for the weekend of July 21-22, 2023 in Chicago, IL. Awodibu shared the news on Instagram by posting a throwback photo of his first win at the 2022 Indy Pro contest.

“We’re locked in on Chicago [right now]. 7 weeks.”

Awodibu will be making his first contest appearance of the 2023 season. He’s coming off of a breakthrough 2022 campaign that saw him score his first two wins in the Indy Pro and New York Pro on back-to-back shows. He also qualified for the 2022 Mr. Olympia contest as a result of those wins. 

His last appearance onstage was at that Mr. Olympia show in Las Vegas, NV on Dec. 14-16, 2022, which was his debut in the sport’s most prestigious contest. Awodibu finished that show outside of the top 15. The champion of that show was Hadi Choopan. All competitors placed below 15th are simply marked as tied for 16th.

Away from the stage, Awodibu has developed a large international fanbase thanks to his videos, training, confidence, and charisma when he’s at shows or posting on social media.

He garnered a lot of that attention when he was promoting himself for the 2021 New York Pro at the expense of fellow rising star Nick Walker, who was also competing in that contest. Walker would win the show, while Awodibu placed sixth. After taking an extended offseason, he returned in 2022 with a bigger physique and better posing, which helped him score his two victories that season.

He was expected to compete at the 2023 Arnold Classic in Columbus, OH in early March, but Awodibu withdrew from the contest shortly after he was announced, citing a need to rest from the 2022 competitive schedule. 

As of this writing, it’s unknown which other athletes will be competing in the Chicago Pro. If Awodibu doesn’t win the show, he will have to compete again if he wishes to qualify for the 2023 Olympia in Orlando, FL on the weekend of Nov. 2-5, 2023. Only show winners can qualify for the Olympia in the 2023 season. The deadline for qualifying is Oct. 9, 2023.

Featured Image: @blessing_awodibu on Instagram

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On May 30, 2023, experienced bodybuilder Iain Valliere shared a series of photos on his Instagram page where the athlete’s legs look ripped. Just a few days later, on June 1, 2023, the bodybuilder shared a similar teaser detailing his evident progress in the gym in just a few months. While the connection isn’t entirely clear, they appear to be a teaser about Valliere’s latest training gains as he prepares to compete in the 2023 Toronto Pro on June 4, 2023.

The 2023 Toronto Pro will be Valliere’s first competitive appearance on stage during the 2023 calendar year. More importantly, the Canadian native will attempt to use the contest to qualify for the 2023 Mr. Olympia in Orlando, FL, in early November.

After the International Federation of Bodybuilding and Fitness (IFBB) made changes to the Olympia qualification system, Valliere — who finished in 11th place in the Men’s Open division at the 2022 iteration of the flagship contest — has no choice but to win a significant competition to compete in the Olympia again in 2023. Only past winners in any Olympia division, along with top-five finishers in the previous edition, have automatic qualification. Competitors like Valliere need outright wins in any of the sanctioned IFBB contests during the lead-up to this year’s event.

This relatively new obstacle shouldn’t necessarily be an issue for Valliere. The athlete won his only other non-Olympia 2022 contest, the 2022 Vancouver Pro. Per his page on NPC News Online, the athlete can count a number of other notable IFBB victories from his career. They include wins in the 2020 New York Pro, the 2021 Tampa Pro, and the 2021 Texas Pro.

At this stage of Valliere’s professional outlook, the main place he’s likely seeking more success is on stage at the Mr. Olympia. Valliere made his Olympia debut in 2018, where he finished 14th. His best-ever results at the competition remain his two back-to-back seventh-place finishes in 2020 and 2021.

Valliere has previously made headlines for training Chris Bumstead, the reigning four-time Classic Physique Olympia champion (2019-2022). The pair mutually parted ways when Bumstead began working with coach Hany Rambod in the fall of 2022. In terms of opinions on the overall bodybuilding sphere, Valliere stated in February 2023 that he believes the Olympia should be more streamlined, advocating for the removal of the 212 division.

While seasoned, Valliere might not be one of the biggest stars on paper in the modern bodybuilding pantheon. Bringing his ripped legs to a potential win in the 2023 Toronto Pro, followed by customary preparation for improvement at the 2023 Olympia, might go a long way to putting the athlete back on the map.

Featured image: @iainvalliere on Instagram

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Part dumbbell bench press and part isometric dumbbell flye, the hex press is a unique high-tension chest-builder. The hex press is performed on a flat bench with the dumbbells squeezed together throughout the pressing motion. This feature explains why one alternate name for this unique chest exercise is the “squeeze press.”

This exercise also goes by “Champagne press,” but the hex press isn’t just for special occasions. Like Champagne, the hex press compliments just about anything — it’s great for lifters training for a stronger press, a more muscular chest, or healthier shoulders.

Ready to pop the cork on new chest gains? Find everything you need to know below. 

Hex Press

• How to Do the Hex Press 
• Hex Press Mistakes to Avoid
• How to Progress the Hex Press
• Benefits of the Hex Press
• Muscles Worked by the Hex Press
• How to Program the Hex Press
• Hex Press Variations 
• Frequently Asked Questions

Hex Press Video Guide

See the hex press in action, demonstrated by author Dr. Merrick Lincoln. Note the key techniques, then check out the Step-by-Step breakdown with additional form tips. 

How to Do the Hex Press Step By Step

It may look like a close-grip dumbbell bench press but, while there are some similarities, there are crucial differences that make the hex press stand out. Follow these steps for proper, efficient, and effective technique.

Step 1 — Set Up Five Points of Contact

Like the bench press, the hex press is performed on a flat bench. Hold a dumbbell in each hand, set up with five points of contact for stability — the back of your head on the bench, your shoulder blades on the bench, your buttock on the bench, your right foot touching the floor, and your left foot touching the floor. (1)

Form Tip: Recruit a “spotter,” or individual who can assist you if you run into trouble during the exercise. Any exercise involving weights passing over the body requires a spotter. (1) A spotter is especially important when learning an unfamiliar exercise. The spotter stands behind the bench and, if assistance is necessary, they will assist by grasping your wrists to guide the dumbbells. (1)

Step 2 — Set Your Shoulders and Squeeze the Dumbbells Together

Lift your chest toward the ceiling by arching your back and pulling your shoulder blades together. Maintain this position throughout the exercise. With a neutral grip (palms facing each other), bring the dumbbells together just above your sternum and squeeze them together hard.

Form Tip: If you’re using hexagonal-shaped dumbbells — the namesake equipment for the hex press — ensure flat surfaces of the dumbbells are aligned and squeezed together. 

Step 3 — Maintain Pressure, Press to Lockout

Initiate the press by flexing your shoulders and extending your elbows. Keep the dumbbells squeezed together and elbows tucked throughout the movement. Don’t decrease inward pressure as you reach the top, locked out, position.

Form Tip: Keep tension. In addition to the profound contraction you’ll feel in your chest, you should feel tension in your upper back and lats, which keep your shoulder blades pulled together (retracted) and keep your elbows tucked toward your sides. 

Step 4 — Lower without Separating

Lower to the center of your chest using the same arm path as the upward movement phase. Focus on keeping the dumbbells firmly squeezed together throughout the lowering phase, which may feel slightly unnatural at first, since the lowering phase of most exercises emphasizes a muscle stretch.

Form Tip: Think about “rowing” or actively pulling the dumbbells back your chest. “Rowing” the weights back to the starting position reinforces tension in your upper back and eliminates the need to reset your arch before the next repletion.

Hex Press Mistakes to Avoid

Dodge these common errors for cleaner technique and more effective hex presses.

Losing The “Squeeze” Between Dumbbells

The pressure exerted between the dumbbells is part of the special sauce that makes the hex press effective — and extra spicy. It promotes muscular engagement in parts of the chest that might not otherwise be as active.

At the bottom position of the exercise, the lifter’s elbows are bent, and shoulder internal rotation force is required to keep the dumbbells together. Toward the top position, arms are straighter, and shoulder horizontal adduction force is required to keep the dumbbells together. Although it may get harder to keep the squeeze at the top and bottom of the movement, firm pressure between the dumbbells must be maintained throughout.

Dropping Your Chest, Freeing Your Shoulder Blades, or Flaring Your Elbows

Loss of tension in the back allows the chest to drop, shoulder blades to spread, and upper arms to drift away from the lifter’s sides. These three errors tend to occur together, and they can make the hex press less effective.

If you feel any of these faults, reset by arching your spine, retracting your shoulder blades (and pinning them to the bench), and tucking your elbows toward your ribcage. Now, keep this tension and finish.

Non-Perpendicular Pressure Between Dumbbells

When squeezing the dumbbells together, it’s essential to maintain opposing forces from the left and right arm that are horizontally aligned and nearly equal in magnitude. Otherwise, dumbbells may slip or roll apart, leading to loss of tension, missed reps, or worse.

Get the feel of creating the squeeze using light dumbbells during your “work up” sets and focus on maintaining even, steady pressure throughout the workout. 

How to Progress the Hex Press

When first performing the hex press, start with relatively light dumbbells to hone technique. Once you’re comfortable with the exercise, a “working weight” 20 to 30% lower than what you’d typically use for a traditional dumbbell bench press will likely be appropriate. From there, lifters have several great options for progressing the hex press.

Squeeze Harder

The simplest way to progress the hex press is to apply more inward pressure to the dumbbells. Increasing the “squeeze” makes the exercise more difficult and boosts the training stimulus experienced by the chest and shoulder muscles.

Increase Weight

Squeezing harder during the hex press can make virtually any weight more challenging, but this progression method isn’t likely to stimulate triceps growth or carry over to heavy pressing as efficiently as increasing the weight.

Once you’re able to hit or surpass your repetition target on the final working set, it may be time to use heavier dumbbells. Ideally, jumping up to the next pair of dumbbells on the rack will drop you back toward the bottom of your target repetition range.

Increase Repetition Volume

As you get stronger with the hex press, consider performing additional repetitions per set. For example, if you normally perform eight to 12 repetitions, and you’re consistently hitting 12 reps with more left in the tank, change your target to 12 to 16 repetition sets. Shifting the repetition range upward helps to ensure challenging sets and ongoing muscle gain.

Benefits of the Hex Press

The hex press biases your chest while requiring only light to moderate weights and minimal shoulder extension. Altogether, the hex press may provide new chest growth and a more shoulder-friendly pressing experience.

Robust Chest Training

Performed properly, the hex press enables maximal or near-maximal chest contraction throughout every repetition — a feat not possible during traditional presses. Here’s why: 

Traditional exercises are limited by the amount of resistance our muscles can overcome during the sticking point, or the most challenging portion of the movement. For presses, the sticking point occurs toward the beginning of the upward movement phase. (2) During the remainder of the movement, your muscles are not maximally challenged. During the hex press, you can ensure your muscles are adequately stimulated by squeezing the weights together as hard as you desire. 

Not feeling adequately challenged? Simply squeeze the dumbbells together harder to demand more force from the chest. Moreover, squeezing as you press virtually ensures thorough engagement of pectoralis major — Read more in the “Muscles Worked” section below.

Reinforces Mind-Muscle Connection and Pressing Technique

Horizontal pressing exercises, such as the bench press and dumbbell bench press, are a mainstay for strength training and physique development. Several technical elements are common across all bench-supported horizontal pressing exercises, including the need for shoulder blade retraction and co-contraction of muscles around the shoulder joints. Also desirable is the sensation of muscular effort from the chest. Lifters spend months, even years, honing their form to improve efficiency and effectiveness.

Fortunately, the hex press can help lifters to build strength, technique, and a mind-muscle connection that can reinforce proper performance of other horizontal presses. During the hex press, squeezing the dumbbells together creates the feeling of peak pectoralis major contraction throughout the pressing movement. This sensation of “flexing the pecs” can help to enhance the mind-muscle connection, which may be conducive to greater gains. (3)

Squeezing the dumbbells together also encourages greater involvement of your rhomboids and middle trapezius, as they must counteract forces from pectoralis major, subscapularis, serratus anterior, and other muscles on the front of the torso. Rhomboids and middle traps are the muscles primarily responsible for maintaining retraction of the shoulder blades. Increased demand during the hex press may encourage lifters to create a tighter setup for bench-supported horizontal pressing.

Shoulder-Friendly Pressing

Individuals with certain shoulder problems, such as shoulder instability, may not tolerate traditional pressing. (4)(5) Individuals who present with apprehension and pain in the front of the shoulder when the arm is brought out and extended behind the body may have a specific type of instability called anterior instability. (4)(6) This problem is common among lifters. One small study reported over two-thirds of recreational resistance trainees showed signs and symptoms of anterior instability. (6) 

Unlike the basic dumbbell bench press or barbell bench press, the hex press limits shoulder extension at the bottom of the movement. Your arms cannot travel behind your body, because the dumbbells are not allowed to clear the chest. This feature may be better tolerated by lifters with functional anterior instability. 

Because every brand of shoulder pain is different, those suffering with shoulder issues should seek a qualified sports medicine provider — and the hex press might be worth discussing, as it may present an opportunity to train around or train through certain shoulder issues with the appropriate guidance.

Muscles Worked by the Hex Press

As a neutral-grip pressing movement, the hex press trains the muscles that flex your shoulders and extend your elbows. Squeezing the dumbbells together also trains the muscles of shoulder horizontal adduction (i.e. those trained during a chest flye) and the muscles of shoulder internal rotation. Here are the major players.

Pectoralis Major

You’ll feel the hex press most profoundly in pectoralis major, the biggest, most superficial muscles of your chest. The pectoralis major has two major parts — the clavicular head, or upper chest, and the sternocostal head, which composes the middle to lower part of the chest. Each part contributes to various shoulder actions and the hex press covers virtually all bases for training your pectoralis major.

Shoulder flexion is resisted during the pressing movement of the hex press. The clavicular head of pectoralis major is trained during resisted shoulder flexion. (7) Shoulder horizontal adduction is trained by squeezing the dumbbells together toward the top of the hex press.

Both heads of the pectoralis major are trained during shoulder horizontal adduction, along with a handful of different muscles. (7)(8) Shoulder internal rotation is trained when the dumbbells are squeezed together toward the bottom of the hex press. Again, both heads are trained during internal rotation exercise, albeit the sternocostal head is likely biased. (9)

Anterior Deltoid

The deltoid is the “cap” of muscle surrounding the front, back, and side of your shoulder. It is divided into three functional parts, each with different actions — anterior, middle, and posterior. The anterior deltoid, or front delts, flex the shoulder and assist with squeezing the dumbbells together during the hex press. (7) While typical pressing exercises hit this part of the delt, the extra squeeze of the hex press makes this exercise more effective for anterior deltoid development.

Triceps Brachii

The hex press trains your triceps brachii, the three-headed muscle on the backside of your arms. In addition to filling your sleeves, the triceps brachii helps improve your bench press numbers by enhancing lockout strength. For a great triceps pump, try three or four sets of hex press with light-to-moderate weight dumbbells for high-repetition sets with 60 seconds rest between each set.

Rotator Cuff

Although traditional pressing largely trains muscles on the front of your chest and shoulders, the movement also activates important muscles located deep behind the shoulders— the posterior rotator cuff. (10) The posterior rotator cuff serves a stabilizing function during the press.

By actively squeezing the dumbbells together, particularly during the bottom half of the hex press, the deep muscle on the front of the shoulder, or anterior rotator cuff, is engaged. Hence, the hex press appears to be uniquely suited to train both the posterior and anterior rotator cuff muscles.

How to Program the Hex Press

The hex press can be programmed in a variety of ways on push day, during a specific chest workout, or during a full body workout. Hex presses can build muscle and strength. In addition, they prime your chest and shoulders for heavy work and work nicely for intensification techniques.

As a Low-to-Moderate Weight, High-Repetition Chest Builder 

Whether training for building muscle (i.e. “hypertrophy”) or strength, high effort sets — those carried up to or near muscular failure — are effective even relatively with light weight. (11)(12)(13) 

Select light-to-moderate weight dumbbells (e.g. 40 to 70% of what you’d use for a standard dumbbell bench press). Then, take each working set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, provided sets are performed with high levels of effort.

As a Lightweight Activation Exercise

Do you or someone you know suffer from the inability to feel the chest working during presses? Don’t despair. The hex press might be the fix. 

Simply perform one to three light sets of hex presses before your primary press of the day (i.e. before the bench press, incline press, etc.). Focus on the “squeeze” during the hex press. Then, like an overfilled shaker bottle, the mind-muscle connection to your pecs will spill over to your primary pressing movement.

Maximally squeezing the dumbbells together during a set of hex pressing may increase power output during a subsequent set of presses via a phenomenon called post-activation potentiation. (14) This effect may be especially appealing for athletes and lifters training to be more athletic. 

As Part of a Giant Set

A giant set is an intensification technique consisting of four or more exercises in series without rest between. Like supersets, the exercises used giant sets can target non-competing muscle groups or identical muscles.

When all four exercises in the giant set target the same muscles, they’ve been shown to produce similar hypertrophy to supersets and traditional sets that used 90 second rest intervals. (15) But here’s the kicker — giant sets take less time than supersets and traditional sets. 

The hex press requires simple equipment, minimal setup, and compliments many different giant set configurations. Here’s a sample giant set:

• Dumbbell Bench Press — 3-4 x 12
• Dumbbell Pullover — 3-4 x 12
• Dumbbell Flye — 3-4 x 12
• Hex Press — 3-4 x 12

Take no rest between individual exercises. Switch dumbbells if necessary and immediately begin the next lift. Rest 60-90 seconds between giant sets.

Hex Press Variations

Looking for other effective and shoulder-friendly ways to train the chest? Depending on your preferences and available equipment, you might choose one of the following variations: 

Single-Arm Dumbbell Floor Press

The dumbbell floor press can be a great exercise for learning and training horizontal pressing movements. Compared to the basic dumbbell bench press, the floor press limits shoulder extension, as the upper arms will be stopped by the ground. The shoulder extension range of motion of the floor press is similar to the hex press, meaning it is likely to minimize stress on the front of the shoulder, as discussed in the Benefits section, above.

One major drawback of the dumbbell floor press, however, is that it is usually limited to light dumbbells due to difficult setup. Performing the floor press one arm at a time (“unilaterally”) helps to minimize this problem.

Perform the single-arm dumbbell floor press lying on your back, either with your feet flat on the floor or your legs extended out in front of you. Begin the press with a single dumbbell held at the side of your chest and your upper arm resting on the floor. Keep your shoulder blades pinned to the floor as you drive the dumbbell toward the ceiling and lower with control. 

Incline Hex Press

Limited research suggests the incline bench press may provide greater gains in upper chest, or clavicular head pectoralis major, muscle thickness compared to the flat bench press. (8)(16)

Although we must be cautious extrapolating these findings to the hex press, lifters wishing to build their upper chest might consider the incline version of the exercise. The incline hex press is performed just like the hex press, except an incline bench or adjustable bench set to approximately 45-degrees is used.

Hex Press to Flye Press Combo

A potential shortcoming of the hex press is the inability to expose the chest to training at long muscle lengths (e.g. “under stretch”). Enter the flye press. The traditional flye press involves pressing to lockout and then allowing the dumbbells to spread apart in a “flye-like” motion during the downward movement phase, thereby training pectoralis major at long muscle lengths during the eccentric (lowering phase).

For the hex press to flye press combo, get the benefits of the “squeeze” by performing the upward movement phase like a hex press and lowering the weights like a flye. Be sure to use lighter dumbbells than usual for this movement, as the eccentric flye is extremely challenging. 

Medicine Ball Push-up

While this final variation isn’t a dumbbell press at all, push-up variations are criminally underrated. They can be done nearly anywhere. Better yet, push-ups increase strength and muscle mass similarly to the bench press. (17) 

Performing push-ups with your hands on either side of a medicine ball requires isometric horizontal adduction of the shoulders similar to the hex press, while training through a similar pressing range of motion. Try the medicine ball squeeze push-up as a hex press alternative when dumbbells are scarce, when you want to change-up in the feel of your chest training, or when traditional push-ups become too easy.  

FAQs

Build a Magnum Chest with the Champagne Press

The hex press is performed by aggressively squeezing dumbbells together throughout a neutral-grip dumbbell bench press. The squeeze engages greater portions of your pecs, which may lead to accelerated chest gains. The hex press also reinforces important elements of pressing technique, spares sore shoulders from loaded hyperextension, and creates co-contraction conducive to joint stability. Savor the squeeze and celebrate the hex press.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
3. Schoenfeld, B. J., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
4. Moroder, P., et al. (2020). Characteristics of functional shoulder instability. Journal of Shoulder and Elbow Surgery, 29(1), 68-78.
5. Kolber, M. J., et al. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
6. Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
7. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
8. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
9. Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
10. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
11. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
12. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780
13. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
14. Esformes, J. I., et al. (2011). Effect of different types of conditioning contraction on upper body postactivation potentiation. The Journal of Strength & Conditioning Research, 25(1), 143-148.
15. Demirtaş, B., et al. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.
16. Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
17. Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42.
18. López-Vivancos, A., et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences, 13(8), 5203.
19. Paoli, A., et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, 29(2).

Featured Image: MDV Edwards / Shutterstock

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During the 2023 International Powerlifting Federation (IPF) 2023 IPF World Classic & Equipped Bench Press Championships, powerlifter Daiki Kodama captured a 230.5-kilogram (508-pound) raw bench press en route to a first-place performance in the single-lift contest. The mark is a new raw IPF World Record in the 83-kilogram weight class, albeit of a single-lift, non-full-power-meet distinction. At 44 years old, Kodama was a Masters 1 competitor during this competition.

According to the IPF records database, Kodama’s lift officially surpasses his peer Owen Hubbard, who bench pressed 218.5 kilograms (481.7 pounds) for the past record in the 83-kilogram class. Kodama wore wrist wraps and a lifting belt to help achieve his milestone. Both pieces of equipment constitute raw implements in a sanctioned powerlifting context.

Kodama actually participated as both a raw and equipped competitor at the 2023 IPF World Bench Press Championships. In addition to his raw IPF World Record, Kodama recorded a 275-kilogram (606.2-pound) bench press while wearing a single-ply shirt during the equipped portion. While the lift isn’t an IPF World Record, it was enough to give Kodama another first-place result in the competition.

Per his page on Open Powerlifting, Kodama is a predominant bench press-only competitor. In a career spanning back to September 2001, Kodama has been a participant in full power meets on just four occasions. With his raw and equipped first-place performances from the 2023 IPF World Bench Press Championships, Kodama can now boast more than 20 separate gold medals (raw and equipped) from the contest as recognition of his remarkable upper-body strength.

In his native Japan, Kodama is also a frequent participant in Japanese bench press competitions. The athlete can highlight another 20+ distinct gold medals, both raw and equipped, in bench press-only Japanese competitions. (Note: This does not count victories in competitions featuring a specific profession, such as law enforcement or firefighters, as the main class of competitors.)

Notably, Kodama also possesses the IPF Raw World Record bench press in the 74-kilogram division. He scored this lift of 225 kilograms (496 pounds) at the 2019 IPF World Men’s Open Classic Bench Press Championships, which ironically took place in Japan during the spring of 2019.

At this stage of his powerlifting career, Kodama likely has nothing else to prove. His rap sheet has established him as arguably one of the greatest bench pressers of all time. At the very least, he’s certainly been one of the most prolific. However, rewriting the record books yet another time had to be a satisfying milestone for this seasoned upper-body specialist.

Featured image: @theipf on Instagram

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Research of the Week

Being a morning person is strongly linked to greater life satisfaction..

The paleo diet of Siberia and Eastern Europe: meat and freshwater fish.

New genetic variants related to Alzheimer’s found in Ashkenazi Jews.

Mob grazing research.

Epidemiology.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Adrien Paczosa

Primal Kitchen Podcast: Getting to the Heart of Your Stress with Dr. Dave Rabin

Media, Schmedia

Vending machine eggs. What a great idea.

It’s been an extremely embarrassing decade for lab grown meat.

Interesting Blog Posts

Changing attitudes about public nudity in Germany.

Great multisport athletes.

Social Notes

Strong.

Everything Else

Docuseries about carnivore.

Things I’m Up to and Interested In

Hard truth: We often train our former selves, not current selves.

Interesting paper: Does the shingles vaccine reduce the risk of dementia?

Important: Walking.

There are no free lunches: Semaglutide side effects.

Interesting: Are we running out of exhaustible resources?

Question I’m Asking

Are you training (and feeding/treating/etc.) who you are or who you used to be?

Recipe Corner

• Sheet pan beef and broccoli.
• Ramp pesto.

Time Capsule

One year ago (May 27 – Jun 2)

• Hiking First Aid: What to Do, Bring, and Know to Stay Safe on the Trail—Venture out safely.
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Comment of the Week

“Placebos: As kids in the 80s, whenever we complained about a stomach ache and asked to stay home from school, our mom would give us some “medicine” to calm our stomachs. It was 2% milk with a bit of sugar and green food colouring. It worked like a charm.“

-Yep.

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On May 27-29, 2023, during the 2023 UK’s Strongest Woman (UKSW), strongwomen Izzy Tait and Sam Taylor combined for a unique milestone of strength. The athletes paired up to deadlift a barbell loaded up with 454 kilograms (1,009 pounds) of weight. The mark is officially a Guinness World Record for the heaviest tandem deadlift between two women’s competitors ever.

Both athletes each wore a lifting belt and utilized wrist straps to pull their mutual CERBERUS Strength Kratos bar — a specialized barbell that is 10 feet in length and adds more of a “flex” challenge to a deadlift from the ground — for the record achievement. The lift was not an official event during the 2023 UKSW. During the actual competition portion, Tait finished in fifth place, while Taylor did not compete in the contest and was on hand solely to participate in the record pull.

Before this tandem Guinness World Record deadlift, Tait and Taylor had developed some measure of renown in their budding careers for different reasons. According to her page on Strongman Archives, the 2023 UKSW was Tait’s second-sanctioned strongwoman appearance, with the first being the 2022 UKSW. The athlete can now boast two top-five results in one of the biggest contests in the sport of strongwoman.

Meanwhile, as an occasional Masters competitor, Taylor has also started to make some relative noise in strength. Before notching this tandem deadlift record, the most noteworthy result of Taylor’s resume might be her third-place podium result from the 2021 Master’s World’s Strongest Woman (MWSW). To date, according to her page on Strongman Archives, Taylor has only featured in four strongwoman competitions.

Now, both Tait and Taylor have found a mutual way to use their combined strength as a way to rewrite one of the more unique record books on the globe.

Tait and Taylor’s Guinness World Record wasn’t the only new Kratos bar pulling record during the proceedings of the 2023 UKSW. Their peer Lucy Underdown, the runner-up in the overall contest, scored a 305-kilogram (672.4-pound) Kratos bar deadlift World Record. It seems when some of the strongest women on the planet gather in one place; iron sharpens iron in a motivating fashion.

At the time of this article’s publication, it’s unclear what the future holds in store for either Tait or Taylor, two strongwomen still relatively new to the sport’s scene. However, if they’re already notching records this early in their career, it might be hard to set a ceiling on their potential.

Featured image: @cerberus_strength on Instagram

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On May 28, 2023, strength icon Nick Best shared an Instagram clip of himself scoring a 350-kilogram (771.6-pound) back squat with wraps during a training session. The active powerlifter and retired strongman competitor was fully adorned during this massive lift. He donned a lifting belt and knee wraps, and utilized wrist wraps to help assist with the monstrous squat. Moreover, the 54-year-old Best captured this squat with wraps roughly five months in the aftermath of an early January 2023 nephrectomy — the surgical removal of either of the kidneys.

Established powerlifting stars Joe Sullivan and Jayvion Wyche were on hand to spot Best for his squat that took place at their mutual Dragon’s Lair Gym in Clark County, NV. According to the log on Open Powerlifting, Sullivan is the all-time raw squat World Record holder in the 100-kilogram weight class with a lift of 385.9 kilograms (850.9 pounds) at the 2023 World Raw Powerlifting Federation (WRPF) Battle of the Yard 8.

This squat did not come without an apparent challenge to Best. Though the athlete appeared to have full control as he lowered himself into the “hole,” Best seemed to take his time through the rep and saw a little bit of a struggle. Nonetheless, Best managed to finish off the squat single with a successful lockout and notable power milestone after his surgery earlier in the year.

To build on this huge squat with wraps, Best also shared a video of himself capturing a 306.1-kilogram (675-pound) raw deadlift. According to the caption of this specific post, it was the most weight Best has pulled since his January nephrectomy. The athlete capped his deadlift from a narrow stance while wearing a lifting belt and utilizing a mixed grip.

Per BarBend, Best is indeed preparing for a formal return to sanctioned powerlifting. The athlete plans to compete again at the 2023 WRPF National Championship. The contest will take place on Sep. 22-24, 2023, in Las Vegas, NV. It is unclear what weight class Best will feature in, but he will likely be a part of the Men’s 50-54 division based on his age at the time of competition. These two recent training lifts were likely about Best testing his current limits before he makes a return to an official powerlifting platform.

Best’s last sanctioned powerlifting appearance occurred at the 2022 WRPF FQ Classic 2 in early May 2022. The competition saw the athlete finishing in first place in the Men’s 50-54 division with wraps while participating in the 140-kilogram weight class.

From his recent kidney surgery to a lat injury in 2021, Best has seen a number of obstacles appear in his path in recent years. None of these unforeseen circumstances seem to be slowing down a strength dynamo like him because he continues to plow forward in his legendary career.

Featured image: @nickbeststrongman on Instagram

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