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The 2023 CrossFit Games should prove to be another worthy test of strength, endurance, versatility, and athleticism for the globe’s greatest CrossFitters. When the sport’s community descends on Madison, WI, on August 1-6, 2023, they’ll also be prepared for the gauntlet of obstacles that stands between them and ultimate glory.

On July 19, 2023, the CrossFit Games organization began revealing some of the workouts planned for the six-day flagship contest in Wisconsin’s state Capitol. For those familiar with CrossFit’s usual workouts, some familiar elements will likely be in play. Though, a few surprises to keep the respective athletes in every division off balance shouldn’t be out of the question. Justin Medeiros is the two-time defending Men’s Individual champion, while the legendary Tia-Clair Toomey voluntarily vacated the Women’s throne as she focused on her first pregnancy.

As the competition nears, Breaking Muscle will continue updating this overview of the upcoming workouts as the CrossFit organization gradually reveals them in advance of competition. Breaking Muscle will provide available details accordingly.

Here’s a running list and overview of the workouts at the 2023 CrossFit Games revealed so far:

Helen

Date and time: To be determined

A CrossFit staple, the organization hasn’t announced the exact format for “Helen” during the 2023 Games but said the athletes will do “do a version of the benchmark workout, Helen.” As a benchmark workout, the circuit is familiar to competitive CrossFit athletes as well as recreational lifters in any CrossFit box. “Helen” centers around a fast-paced series of running, kettlebell swings, and pull-ups. At the time of this writing, it is unclear which day and what time Helen will take place during the Games.

The standard Helen workout is below:

Three rounds for time:

• 400-meter run
• 21 Kettlebell swings (22.7 kilograms/50 pounds for Men, 15.9 kilograms/35 pounds for women)
• 12 Pull-ups

Cross-Country 5K

Date and time: To be determined

The running concept may appear simple and straightforward enough. While it’s currently unclear where or when this will precisely take place, most of the 2023 CrossFit Games competitors will run five kilometers (3.1 miles), presumably for time as one of the workouts at the competition. However, suppose the Cross-Country 5K is anything like “The Capitol” workout from the 2022 Games, which incorporated a slightly longer distance run. In that case, it may occur somewhere around the Wisconsin State Capitol grounds and feature some sort of heavy, awkward implements to carry. In the 2023 edition, lower-extremity Adaptive athletes will perform five kilometers on a SkiErg machine instead of running.

Olympic Weightlifting Total

Date and time: To be determined

In what seems to be a familiar sight at the CrossFit Games, athletes will perform movements adherent entirely adherent to Olympic Weightlifting within this workout. Most of the competitors are already familiar with power cleans, hang cleans, and snatches. This workout will likely mix all three and ask a lot out of their explosive endurance. As the name suggests, scores will likely be determined by some measure of a total lifted (either for max weight, time, or both). Under the potentially hot Madison sun, that could provide extra degrees of difficulty.

The 2023 CrossFit Games will test the physical preparation and mental toughness of everyone in the contest’s field. Expecting the catalog of events to keep athletes on their toes should probably be the baseline.

Featured image: @crossfitgames on Instagram

The post 2023 CrossFit Games Workouts Revealed appeared first on Breaking Muscle.

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Research of the Week

Statins and insulin resistance.

Higher cholesterol, longer life.

Microeconomics applied to the cell.

Red wine may improve male sexual function.

Circadian health is very important for longevity.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Chris Wilson

Primal Kitchen Podcast: Trash Panda’s Julia Putzeys on Separating the Good from the Garbage in Food Labels

Media, Schmedia

The march against meat consumption continues.

India has the most childhood diabetes and diabetes-related deaths in the world.

Interesting Blog Posts

Why the “meat is bad for the environment” arguments always fail.

The downside of pushing your kid to work hard. And a possible alternative path.

Social Notes

Made a friend.

Everything Else

PFAS found in toilet paper.

Rebuilding the Iceman’s shoes.

Ancient Siberian charioteer found.

Things I’m Up to and Interested In

Not a chance: VR forest bathing will supposedly work as well as the real thing.

Interesting: Oregon drug decriminalization isn’t going well either.

Again I ask: How much research is simply fabricated?

Fascinating: What’s in the placebo, actually?

Worth a watch: Great talk from Feynman.

Question I’m Asking

What motivates you?

Recipe Corner

• Tadka (choose your oil wisely).
• Smoked leg of lamb.

Time Capsule

One year ago (Jul 15 – Jul 21)

• 7 Ways to Boost Injury Recovery—Enhance recovery.
• 9 Ways to Stay Healthy While Working Remotely—How to do it.

Comment of the Week

“Don’t pay attention to the haters, Mark. I love this blog, the PK lineup, and hope to check out Peluva in the future. The only mayo my family buys nowadays is PK, and we’ve enjoyed many of your dressings, too.

There’s a lot of skepticism in this community, and I get it. Those with an interest in alternative/ancestral health have been burned in the past. But in the years you’ve run this incredible blog, you’ve earned my trust, and I feel confident that you wouldn’t put your face on a product that you couldn’t stand behind in good conscience.

Maybe it’s dumb, but every time I see PK products at the grocery store, I grin as though I’ve bumped into an old friend. Your body of work means a lot to me, and even now, as you reach new heights of success, you still find the time to share a lot with the community. Those who think you’ve “sold-out” aren’t paying attention.

Congrats on turning 70, and keep doing what you’re doing!“

-Very kind, Oscar.

The post New and Noteworthy: What I Read This Week—Edition 231 appeared first on Mark’s Daily Apple.

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Today, you’ll find hundreds of powders, pills, drinks, energy bars, and more on store shelves claiming to be just the item you need to achieve your weight loss goals. This gives many people the idea that using those products alone will miraculously result in dramatic weight loss. Is that really true? Not exactly.

A healthy diet and regular exercise are the most important factors in weight loss, though adding a weight loss supplement may help you reach your goals sooner. But with so many options, how are you supposed to pick the best weight loss supplements for you?

Below, we‘ll share what we’ve identified as 10 of the best supplements for weight loss. From caffeine-free options to night-time fat burners — you’ll be able to walk away with an idea of which item may be an effective weight loss product for you.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Supplements for Weight Loss

• Best Overall Supplement for Weight Loss: PhenQ
• Best Whey Protein Powder for Weight Loss: Jacked Factory Authentic ISO Whey
• Best Supplement for Muscle Gain and Weight Loss: XWERKS Lift
• Best Caffeine-Free Supplement for Weight Loss: Transparent Labs Stim-Free Fat Burner
• Best Greens Powder for Weight Loss: AG1
• Best Collagen Supplements for Weight Loss: Bulletproof Collagen Peptides
• Best Supplements for Energy and Weight Loss: Jacked Factory Burn-XT
• Best Workout Supplements for Weight Loss: Legion Fat Loss Stack
• Best Supplements for Gut Health and Weight Loss: Biotics 8
• Best Night-Time Fat Burner: Phen24

Best Overall Supplement for Weight Loss: PhenQ

PhenQ

• Number of pills per bottle: 60
• Key highlights: Targets weight loss in five ways
• Noteworthy ingredients: Includes patented α-Lacys Reset®

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Pros

• 60-day money-back guarantee
• Natural ingredients 
• Over the counter
• Many positive customer reviews

Cons

• Includes caffeine
• Only purchasable from the PhenQ website
• Large pill

Weight loss supplements are usually good at one thing. Some act as an appetite suppressant and put your cravings at bay, while others can boost metabolism. PhenQ is unique in that it may help you achieve your weight loss goals in five ways: fat-burning, diminishing fat accumulation, reducing food cravings, providing cognitive support, and acting as a metabolism booster.

Naturally, you’re probably wondering how in the world one dietary supplement can do all of that. And is it actually a safe way to achieve your ideal body weight?

Well, these vegan and vegetarian-friendly pills have many science-backed ingredients, like α-Lacys Reset®. This ingredient, which is a patented combination of alpha lipoic acid, cysteine base, and magnesium, has been tested in a placebo-controlled study. Researchers found that α-Lacys Reset® could cause a thermogenic effect, a fancy phrase for heat producing. (1) The body produces heat when burning calories, potentially leading to weight loss.

In addition to α-Lacys Reset®, the pill includes other natural ingredients like Capsimax powder (a potential fat burner), chromium picolinate (can help curb carbohydrate cravings), caffeine (may shed excess fat), nopal cactus (may provide feelings of fullness), and l-carnitine fumarate (may turn fat into energy). All of these ingredients have been researched in some capacity to evaluate their role in possibly helping with weight loss.

One bottle of PhenQ is almost $70 and includes 60 weight-loss pills. Two are meant to be taken daily, so you’re getting a 30-day supply. If you purchase two bottles, though, you’d get a third one free, which is a good deal. While the PhenQ website says users shouldn’t experience side effects, some customers experienced vomiting, and others complained that the large pills are difficult to swallow.

Overall, does it work? Many customers say it does, and PhenQ’s website has before and after pictures so people can see for themselves. If you’re unsatisfied after trying two bottles, the company will refund your order.

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

Jacked Factory Authentic ISO

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Pros

• Budget-friendly
• High-protein, low-carb 
• Tastes good
• Premium ingredients

Cons

• Includes artificial ingredients
• Only available in the 30-serving option
• Contains milk

If you’ve shopped around for a top-notch protein powder, you’re likely aware that it’s not cheap. Thirty servings could easily cost you $50+, and you might get stuck with poor ingredients if you’re paying less. Fortunately, that’s not the case with Jacked Factory Authentic Whey.

For just under $40, you get a tasty protein powder option containing high-quality ingredients. One container includes 30 servings, and that’s about $1.33 per scoop. Each serving has 25 grams of protein, 0.5 grams of fat, one gram of sugar, and 110 calories. Can you guess how many grams of carbs it has? Just one. So if you follow a high-protein, low-carb diet to help with your weight loss goals, you’ll appreciate this.

One issue many people experience when using protein powders is poor digestion, but because this is made with whey protein isolate, bloating is less likely. Whey protein isolate is processed in a way that reduces the whey’s lactose and fat content, so it should be a lot gentler on the stomach. (2) However, since this product does include milk, folks who are lactose-intolerant or vegan will likely want to consider something else.

In addition to potentially being easier to digest, whey protein isolate can also be helpful in repairing lean muscle and improving muscle strength. (3) Therefore, if you want to increase muscle mass, this protein powder may help you with that.

Ultimately, it’s a solid choice if you’re okay with it having some artificial ingredients. And it’s sweetened with stevia, which some folks don’t like. The texture is a little extra creamy, too, and that can be a huge bother if you don’t like powders with a thicker consistency. Nonetheless, there are some good flavors like Cinnamon French Toast and Chocolate Peanut Butter. You can opt for an unflavored version, too.

Best Supplement for Muscle Gain and Weight Loss: XWERKS Lift

XWERKS Lift

• Number of servings: 80
• Cost per serving: $0.61 per serving
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

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Pros

• Vegan and gluten-free 
• One ingredient
• No sugar
• Affordable

Cons

• Occasional fishy odor
• It may cause nausea for some

If you’re not interested in a weight loss supplement with many ingredients, XWERKS Lift might be what you’ve been looking for. This powder only includes five grams of the amino acid creatine monohydrate. Also, because it doesn’t have all the extras often found in popular protein powder brands, it’s mostly flavorless. Therefore, you can add it to your flavored drink without worrying about it being too creamy or clumpy.

Now, you might wonder how a weight loss product with one ingredient can pack such a powerful punch. Well, it all comes down to it being the right ingredient. Creatine affects how fat cells metabolize and can increase whole-body energy expenditure. This may allow you to burn more calories throughout the day.

Creatine monohydrate is also touted for supporting muscle growth, especially when combined with resistance training. (4) In addition, it’s handy for muscle recovery post-workout and enhanced performance, and research supports these claims. For instance, the U.S. National Library of Medicine reviewed 16 studies and found that individuals using creatine could lift 15 pounds more weight when doing bench presses than those who didn’t take creatine. (5)

Research has also discovered that creatine might be helpful for those with type 2 diabetes. Creatine increases the function of a molecule known as glucose transporter type 4, which could lower your blood sugar levels. (6) It’s nice that this powder could have other health benefits besides helping individuals lose weight and gain muscle.

One bag of this supplement is $49, and a little bit goes a long way. A pack of XWERKS Lift has 80 servings, so that’s almost three months’ worth of product. However, it may cause an upset stomach since it may not be as easy to absorb as creatine hydrochloride. Also, the texture might be grittier than some would like.

RELATED: Best Creatine Supplements

Best Caffeine-Free Supplement for Weight Loss: Transparent Labs Stim-Free Fat Burner

Transparent Labs Stim-Free Fat Burner

• Number of servings: 60
• Cost per serving: $0.92
• Noteworthy ingredients: 300 milligrams of green tea leaf extract, 250 milligrams of ForsLean, 50 milligrams of Paradoxine, and 50 milligrams of Capsimax 
• Flavors: None – sold as capsules 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Natural ingredients 
• Vegan-friendly and gluten-free 
• Includes nootropics, which may help improve brain function

Cons

• Need to take two daily
• Pricier option
• Often sold out

You’ve probably noticed that many weight loss supplements come with caffeine, but do you need this ingredient to minimize your body mass index? Not really. Although research does show that caffeine may promote BMI and body fat reduction, other ingredients can help you on your journey. (7) In fact, the Transparent Labs Stim-Free Fat Burner capsules are caffeine-free and may work well when combined with a healthy diet and exercise.

Transparent Lab’s Fat Burner capsules contain all-natural ingredients, like green tea leaf extract, ForsLean, l-theanine, and Capsimax capsaicin. Each element may play a vital role in optimizing fat loss and enhancing energy levels.

The green tea extract, for example, is full of antioxidants and has been shown to be beneficial for women with central obesity thanks to its ability to break down fat cells. (8) ForsLean, an abstract derived from dried roots of Coleus forskohlii (an herb commonly used in traditional medicine), can potentially help with weight management after weight loss. (9)

L-theanine is associated with the browning of white adipose tissue, which is when white fat begins to darken as a result of increased thermogenesis. (10) Thermogenesis occurs when the body produces heat by breaking down glucose and fat. Brown fat happens to be much better at storing and burning energy (calories) than white fat. These actions ultimately may lead to weight loss.

Capsimax can help reduce appetite and energy intake. (11) When all of these ingredients work together, you get a powerhouse of a supplement.

While this product will appeal to many, some will prefer a different choice. For one, these are capsules, and some folks don’t like swallowing pills. On top of that, these are intended to be taken twice a day, about 30-60 minutes before you eat. Many people will feel like that’s too much to keep up with. If none of that would bother you, Transparent Labs Stim-Free Fat Burner might be worth a try.

Best Greens Powder for Weight Loss: AG1

AG1

• Cost per serving: Starts at $2.48
• Key highlights: 75 vitamins, minerals, and whole-food-sourced ingredients
• Potential benefits: Can support immune, digestive, and brain health; promote stronger hair and nails; and help you feel more energized

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Pros

• Vegan, paleo, and keto-friendly
• High-quality ingredients
• No artificial colors, preservatives, or sweeteners

Cons

• Pricey
• May upset stomach
• Not backed by scientific research

While most of us expect three to six ingredients in a supplement, AG1 comes through with 75. This green powder is intended to help people fill their nutritional gaps, as many of us are deficient in the vitamins and minerals we need. You’ll find pre-biotics, probiotics, and enzymes that can support gut health; vitamin C and zinc to support immunity; magnesium for a potential boost in energy; and several antioxidants for post-workout recovery.

In addition, AG1 uses whole-food sourced nutrients and is NSF Certified for Sport. The latter means the product must follow strict standards to ensure it offers clean ingredients. For instance, each batch is tested and verified in AG1’s Therapeutic Goods Administration (TGA)-registered facility, which is likely a lot of work, but it speaks to the brand’s aim for quality.

AG1 says it’s gone through 52 product iterations so far to help improve the flavor and ensure it follows the latest science. However, it doesn’t appear that any clinical trials have been done to confirm its safety or validity.

Consumers say it’s not too bad taste-wise and doesn’t have a gritty texture. You can add it to an eight-ounce glass of water, let it dissolve (or shake it), and drink it up. If mixing it with water alone isn’t your thing, add it to a smoothie, milk, or juice. AG1 is a little sweet with a citrusy undertone, but there’s nothing wrong with adding a little oomph.

For a 30-serving pouch of this green powder, expect to spend just under $100. Add $10 to that if you want the individual travel packs. You could save some money with a monthly subscription but expect to still dish out $79 to $89 for one month of product.

RELATED: AG1 Review: Is This Greens Powder Worth It?

Best Collagen Supplement for Weight Loss: Bulletproof Collagen Peptides

Bulletproof Collagen Peptides

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 12 to 60
• Cost per serving: Starts at $1.28
• Amount of collagen per serving: 20 grams
• Protein per serving: 18 to 19 grams, depending on the flavor
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Tested for the presence of heavy metals and other toxins

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Pros

• Three flavors
• Low sugar
• Keto-friendly

Cons

• Clumpy when mixed
• Not NSF-Certified
• Bad taste
• It may cause an upset stomach

When most people think about collagen, they associate it with improving skin health. However, collagen may play a role in weight loss, too. A 2023 study revealed that obese rats treated with collagen peptides saw a decrease in weight gain, blood glucose levels, and BMI. (12) So, if an animal experienced these results, could a human benefit from collagen, too? It’s possible and also explains why highly-rated collagen supplements like Bulletproof Collagen Peptides probably exist in the first place.

If you’re looking for a vegan option, this one isn’t it. Bulletproof’s collagen is obtained from parts of pasture-raised cows that would otherwise go to waste. Bulletproof has made efforts to support sustainability and provide a high-quality product by utilizing cows that don’t receive added hormones.

The 17.6-ounce container provides approximately 25 servings and costs around $43.95. For many, this will come across as pricey since you don’t even get a month’s worth of product. However, there is an option to set up a subscription, knocking the price down to $35.16.

Each serving, which equals two scoops, provides about 20 grams of hydrolyzed collagen, 18 grams of protein, and 65 milligrams of sodium. If you’re monitoring your calorie intake, you should know that one serving is 70 calories.

This dietary supplement comes in three flavors: Chocolate, Vanilla, and Unflavored. The latter is best if you want to mix it with your coffee, smoothie, or soup. Some even mix it in with their baked goods. However, two big customer complaints are that it doesn’t dissolve well and has a very bitter taste. Others remarked that Bulletproof has poor customer service, which is something you have to think about, too, when purchasing a product.

Besides helping with weight management, these collagen peptides may be able to help with joint function, which is important for athletes and older adults. (13) Unfortunately, some athletes might have to avoid it because it’s not NSF-certified.

So, is it worth it? Almost 3,000 five-star reviews would say so, but don’t solely rely on it to achieve effective weight loss.

Best Supplement for Energy and Weight Loss: Jacked Factory Burn-XT

Jacked Factory Burn-XT

• Number of servings: 30
• Key highlights: Made in a cGMP-certified facility
• Noteworthy ingredients: Green tea extract, Capsimax cayenne pepper

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Pros

• Cost-effective
• 30-day money-back guarantee
• Vegetable-based

Cons

• Includes caffeine
• Many customers saw no change

If you don’t mind a fat-burning dietary supplement that contains caffeine, say hello to Jacked Factory’s Burn-XT. The formulation includes evidence-based ingredients like 450 milligrams of green tea extract, 50 milligrams of Capsimax cayenne pepper, and 70 milligrams of Acetyl–L-carnitine. To help with the absorption process, five milligrams of Bioperine (a patented extract of black pepper) are also included. Burn-XT helps to prompt thermogenesis in the cells of the small intestine. When combined with a balanced diet and exercise, you could notice fat loss and lean muscle growth.

The green tea extract has natural caffeine, so it should give you a boost of energy. It may also reduce bloating. There are some cardiovascular health benefits associated with this ingredient, too, such as lowering high blood pressure. (14) Capsimax, which comes from red hot chili peppers, can ignite thermogenesis to help boost your metabolism. Acetyl–L-carnitine plays a part in increasing your metabolic rate and may further assist with fatty acid oxidation (breaking down fatty acids into smaller molecules to be used for energy).

To get the best results, it’s recommended that users take two capsules per day before or with their meals. Since Burn-XT has 270 milligrams of caffeine anhydrous and natural caffeine from the green tea extract, it’s probably best to consume the pills in the morning or afternoon. Otherwise, you might have difficulty falling asleep around bedtime.

A 30-serving container of Burn-XT costs $34.99, so if you take two a day, one package will last 15 days. Therefore, you could very quickly end up spending $70 for one month’s worth of supplements. That’s not cheap. Fortunately, if you try the product and it doesn’t seem to work for you, there’s a 30-day money-back guarantee. Based on user reviews, Jacked Factory seems to be very good about honoring this policy.

Best Workout Supplements for Weight Loss: Legion Fat Loss Stack

Legion Fat Loss Stack

• Number of servings: 21 to 45
• Key highlights: Contains three supplements (two fat burners and a pre-workout mix)
• Noteworthy ingredients: Citrulline malate and beta-alanine in the pre-workout; yohimbine in the Forge fat burner; Grains of Paradise in the Phoenix fat burner

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Pros

• Evidence-backed ingredients
• Can choose a pre-workout with or without caffeine
• Transparent labeling
• No return needed money-back guarantee

Cons

• Pricey
• It may cause intestinal distress  
• Lots of pills

Ideally, one dietary supplement should be good enough, but what happens when there are three? Well, you get the Legion Fat Loss Stack. For almost $116, you’ll get two fat burners and a pre-workout drink that comes in over 10 flavors. You also can select whether you want the caffeinated or non-caffeinated pre-workout drink, which is a huge plus. But still, what’s the deal with needing three supplements?

On its website, Legion acknowledges that supplements alone aren’t going to help you lose weight or build muscle. But it does claim that its products can help you lose fat faster, enhance performance, and boost muscle strength, thanks to their formulation.

The Phoenix Fat Burner consists of diet pills that contain 5-HTP, an ingredient from the Griffonia plant that may suppress your appetite and help you to feel satiated after a meal. (15) One container includes 30 servings and 150 capsules, so you’re meant to take this capsule at least five times daily. Admittedly, that’s a lot of pills and will be a deal-breaker for some.

The next supplement in the trio is Pulse, a pre-workout powder that you’re supposed to mix with eight to 10 ounces of water. Pulse is formulated with theanine, caffeine (unless you choose the non-caffeinated one), alpha-GPC, betaine, citrulline, and more. Together, these ingredients may increase your endurance, strengthen your focus, and reduce fatigue. When you’re trying to push through a workout, this supplement may help you get through it.

The last supplement in the line-up is Forge, a pre-workout fat burner. This is best used during fasted training, as the yohimbine ingredient (a compound from the Yohimbe evergreen tree) can prompt fat mass loss. (16) The container has 180 vegetarian capsules and 45 servings, so one serving equals four pills.

Whether or not this product is worth it to you depends on how you feel about the price, the number of pills, and the formulation. If you’re trying the product for the first time, know that Legion offers a money-back guarantee, so you don’t have to return the items. However, if you order again in the future and request a refund, Legion may require that you send back the package.

RELATED: Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Supplements for Gut Health and Weight Loss: Biotics 8

Biotics 8

• Number of pills per bottle: 90
• Key highlights: May also help improve focus and support mental well-being
• Noteworthy ingredients: Lactobacillus plantarum (a probiotic), vitamin D3

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Pros

• 60-day moneyback guarantee
• Dairy-free and gluten-free 
• May also boost immunity

Cons

• One serving is three capsules
• Costly
• Few product reviews

In recent years, the topic of gut health has become increasingly popular, and for a very good reason. Evidence shows that the state of our gut microbiome is linked to our overall health and may play a role in whether or not we become obese. (17) Therefore, if we can improve the health of our gut, it’s possible that we can also lose weight more efficiently. And Biotics 8, a product made specifically for men, is said to foster a healthier digestive system that aids weight loss.

Biotics 8 is formulated with prebiotics and probiotics. Prebiotics are a type of dietary fiber that nourishes the healthy bacteria in our gut. On the other hand, probiotics are good bacteria that help balance the bacterial community in your digestive system. Together, they’re a dynamic duo that may be able to reduce total cholesterol levels, relieve constipation, and improve fat metabolism. (18)(19)(20)

If you use Biotics 8 while adhering to a balanced diet, the pre-and probiotics may be able to break your food down more effectively. Biotics 8 may also behave like an appetite suppressant. Even bowel movements could be more efficient at shedding excess fat. Each of these actions could assist with overall weight loss.

If achieving bigger muscles is your goal, the ingredients in Biotics 8 might be able to assist with that, too. Although only mice have been studied so far, the probiotic Lactobacillus plantarum strain was associated with increased muscle mass, improved endurance, and more energy.

While this product might not be for everyone, it is worth considering if you desire a dairy-free dietary supplement that shouldn’t give you gas or an upset stomach. However, some people don’t respond well to probiotics. But if you can tolerate the Biotic 8’s formulation, it may be able to promote better prostate health. Conditions like benign prostate hyperplasia are often a result of low testosterone levels, but the probiotics in Biotic 8 may boost one’s testosterone health levels.

The bottle contains 90 capsules, and one serving is three capsules, so you get one month’s worth of product for $64.99. If you try it and realize it’s not for you, the company has a 60-day money-back guarantee policy.

Best Night-Time Fat Burner: Phen24

Phen24

• Supply quantity: 30 days
• Key highlights: Two-step system that is vegetarian- and vegan-friendly
• Noteworthy ingredients: Ashwagandha, guarana, l-theanine, l-phenylalanine

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Pros

• Vegan/vegetarian-friendly
• 24-hour fat burner 
• 60-day money-back guarantee

Cons

• Requires a greater commitment
• Only purchasable through the company’s website

Many dietary supplements focus on what happens during the daytime when you’re physically active and eating. However, many don’t recognize the temptations that occasionally occur at night when you’re bored and want to give in to after-dinner snacking. Night-time cravings can lure the best of us into the kitchen, but what if there was something that could help with that?

Phen24 is a 24-hour fat burner that follows a two-step system. In the morning, you take one day-time capsule that contains capsaicin, l-phenylalanine, guarana (caffeine), and ashwagandha.

Capsaicin is a common ingredient in weight loss supplements. Some of the other ingredients may seem less familiar but may have additional fat loss benefits. When combined with exercise, l-phenylalanine stimulates whole-body fat oxidation, making it an excellent pre-workout choice. (21) Guarana is caffeine associated with browning adipose tissue, and ashwagandha is associated with decreasing cortisol, which can cause weight gain. (22)(23)

The night-time formula may help improve your mood, decrease cravings, and burn extra fat, which can all assist you with meeting your weight loss goals. Ingredients like glucomannan from the konjac plant and Griffonia may induce a fullness sensation, while l-arginine may help reduce body weight and waist circumference. (24)(25)

Phen24 uses all-natural ingredients and is a good option for vegans and vegetarians. However, some people won’t like the two-step system. You must remember to take one capsule with breakfast and take two more 15 minutes before dinner. It requires a commitment that some folks won’t be willing to make.

For $69.99, you get a one-month supply of day and night capsules. Compared to other dietary supplements, this price isn’t that bad. You can also purchase a two-month supply for $139.99 and get a third month free, which is a great deal. And if, for some reason, you just don’t like it, the company offers a 60-day money-back guarantee.

How We Chose the Best Supplements for Weight Loss

As you know, there are a lot of supplements for weight loss on the market, so finding the best was no easy feat. We talked to those in our fitness network to see what supplements they raved about and complained about. We also took to the internet to see which weight loss supplements were rated highly by consumers.

After that, we compiled a list and assessed various factors such as price, ingredients, dietary preferences, stated benefits, and supplement type. We recognize that not everyone is looking for the same thing, so we wanted to create a list that catered to various preferences. For instance, some folks hate taking pills and prefer powdery mixes, or they might be vegan and desire to avoid animal-based products.

Our 10 best supplements for weight loss list is intended to be a guide anyone could refer to and find something that aligns with their weight loss goals.

How Do Weight Loss Supplements Work?

Growing up in the 90s, I used to see a lot of infomercials about weight loss pills, and truthfully, I found them cringy. They’d often show these before and after photos with people holding up a pair of their old jeans and then say, “All you need is [insert dietary supplement].” I found these claims completely untrustworthy. After all, if all people needed was one diet pill or powder, why did so many try it and still struggle to reach their goals? So I vowed never to try them.

Today though, I realize that those informercials were misleading and most weight loss supplements aren’t bad. The problem is that those infomercials led people to believe that diet pills alone could shed fat, but that’s not how it works. They’re meant to be combined with a balanced diet and frequent physical activity.

Ultimately, how a weight loss supplement works depends on the formulation used. For instance, some ingredients may curb your appetite, while others may speed up your metabolism. Whether or not they’re effective is debatable. You might find that research has been done on a specific ingredient but rarely will you find that the weight loss supplement product itself has been studied.

What To Look For When Buying a Weight Loss Supplement

If you’re interested in weight loss supplements, knowing what to look for is essential. Here are a few things you should consider to ensure you get the right product for you.

Ingredients

As you browse different weight loss supplements, pay close attention to their ingredients list. It might feel overwhelming looking at a bunch of words that are hard to pronounce, but it’s so vital that you do.

Understand Each Ingredient’s Function

Each ingredient should serve a purpose, like causing thermogenesis, boosting metabolic rate, or shedding body fat. Think back to some of the ingredients repeatedly listed above, like green tea extract, capsaicin, and l-carnitine, and how they functioned. Many of these ingredients have been researched and linked to helping with weight loss.

Is the Ingredient Safe To Use?  

You’ll want to be especially careful of brands who shy away from sharing their ingredients list. Many will say it’s proprietary information, but you deserve to know where the ingredients are sourced and whether they’re natural or synthetic. It’s typically much better to use ingredients extracted from plants and herbs, as many have been backed up by scientific evidence.

While some natural ingredients could be potentially harmful (like those mentioned below), synthetic ingredients could be very toxic and carcinogenic. Considering that dietary supplements are not as heavily regulated as medications, using a product with untested synthetic ingredients could be risky.

You need to know these details so you can make an informed decision. Consider the following:

• Bitter Orange: This was once widely used in dietary supplements as a way to reduce one’s appetite, but now its safety is questionable. Additional research has shown that it might cause a rapid heart rate and high blood pressure. (26)
• Green Coffee Bean Extract: Considered safe and may help with weight loss, but includes compounds like chlorogenic acid (an antioxidant compound) and caffeine. If you’re sensitive to caffeine, it might induce a headache or anxiety. (26) 
• Garcinia cambogia: Claimed to suppress your appetite but seems to have little effect on weight loss. In addition, it may cause nausea and issues with the intestines, upper respiratory tract, and stomach. (26)
• Conjugated linoleic acid (CLA): This may help reduce a little body fat, but it may cause loose stools and indigestion if consumed in excess. Long-term use may also lead to a fatty liver and/or increased inflammation. (27)

Dosing

Just like you have to pay attention to the dosing instructions when taking cold medicine or a prescription, you should do the same with dietary supplements. Many of the supplements on this list require you to take multiple pills daily, like Phen24, or add two scoops of mix, like Bulletproof Collagen Peptides. Getting the dose wrong could lead to you not achieving the desired results or experiencing unwanted side effects.

Potential Side Effects

Many people take the nonchalant approach of, “It’s just supplements, so what’s the worst that could happen” when taking weight loss supplements. However, this isn’t advised. If you were given a prescription for Orlistat, a medication meant to help you lose weight, you’d probably read its potential side effects. Therefore, you should consider the side effects of supplements as well, especially if you have a medical condition or are taking other medications.

Some vitamins and antioxidants, for example, can decrease the effectiveness of blood thinners, birth control, or chemotherapy. In addition, there’s a risk of getting too much of a nutrient. If your diet already meets the recommended dietary allowance for a particular vitamin and your supplement includes a lot of that same vitamin, you might wind up sick. Consider how excess vitamin A could lead to liver damage, or too much iron may cause nausea. (28) Perpetual use of some ingredients, like CLA, could even raise insulin resistance, a condition in which the body stops responding to insulin, leading to raised blood sugar levels. (29) Always be mindful of the potential short-term and long-term side effects.

Are Weight Loss Supplements Regulated by the FDA?

The Food and Drug Administration oversees dietary supplements, but they are not regulated like over-the-counter or prescription drugs. (26) This is because supplements are classified as a “food” and not a “drug.”

Medications must undergo an extensive approval process before being placed on the market for purchase. However, a company can sell weight loss supplements without providing the FDA with any evidence that it’s effective or safe. The only time the FDA requires approval is if a new dietary ingredient is being introduced.

The FDA does try to ensure that companies follow safe manufacturing practices and accurately label their products. (30) For instance, it’s inappropriate for companies to insinuate that a diet pill or similar product can treat, diagnose, prevent, or cure diseases. Making such a claim would mean it should be regulated as a drug.

Who Shouldn’t Use Weight Loss Supplements?

If you’re thinking about using weight loss supplements, you should first speak with your doctor. They’ll be able to go through your medical history and medication list to see if introducing supplements is safe. Speaking with a physician is especially important if you have heart disease, diabetes, high blood pressure, or issues with your liver. In general, you should avoid weight loss supplements if you’re pregnant or currently nursing.

Final Thoughts

Whether you’re trying to lose weight or decrease your body fat percentage, you’re probably looking for an efficient way to achieve your ideal body weight. However, it can be incredibly frustrating when you’re following a healthy diet and exercising consistently but still not seeing results. It’s for this reason that many individuals look to weight loss supplements. These supplements alone may not help you achieve weight loss, but they may be able to provide the boost you need to build lean muscle and shed stubborn belly fat.

So, now that you know about the 10 best supplements for weight loss, which one will you go with?  

FAQs

Research

1. Namazi N, Larijani B, Azadbakht L. Alpha-lipoic acid supplement in obesity treatment: A systematic review and meta-analysis of clinical trials. Clin Nutr. 2018;37(2):419-428. doi:10.1016/j.clnu.2017.06.002
2. Begum J, ed. Whey and whey isolate: What’s the difference? WebMD. https://www.webmd.com/diet/difference-whey-and-whey-isolate. Accessed July 17, 2023.
3. Cereda E, Turri A, Klersy C, et al. Whey protein isolate supplementation improves body composition, muscle strength, and treatment tolerance in malnourished advanced cancer patients undergoing chemotherapy. Cancer Med. 2019;8(16):6923-6932. doi:10.1002/cam4.2517
4. Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol. 2010;317(1-2):25-30. doi:10.1016/j.mce.2009.12.019
5. Dempsey RL, Mazzone MF, Meurer LN. Does oral creatine supplementation improve strength? A meta-analysis. J Fam Pract. 2002;51(11):945-951.
6. Nelson AG, Arnall DA, Kokkonen J, Day R, Evans J. Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Med Sci Sports Exerc. 2001;33(7):1096-1100. doi:10.1097/00005768-200107000-00005
7. Tabrizi R, Saneei P, Lankarani KB, et al. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996
8. Chen IJ, Liu CY, Chiu JP, Hsu CH. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2016;35(3):592-599. doi:10.1016/j.clnu.2015.05.003
9. Henderson S, Magu B, Rasmussen C, et al. Effects of coleus forskohlii supplementation on body composition and hematological profiles in mildly overweight women. J Int Soc Sports Nutr. 2005;2(2):54-62. Published 2005 Dec 9. doi:10.1186/1550-2783-2-2-54
10. Peng WQ, Xiao G, Li BY, Guo YY, Guo L, Tang QQ. l-Theanine Activates the Browning of White Adipose Tissue Through the AMPK/α-Ketoglutarate/Prdm16 Axis and Ameliorates Diet-Induced Obesity in Mice. Diabetes. 2021;70(7):1458-1472. doi:10.2337/db20-1210
11. Rogers J, Urbina SL, Taylor LW, et al. Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC Obes. 2018;5:22. Published 2018 Aug 13. doi:10.1186/s40608-018-0197-1
12. Raksha N, Halenova T, Vovk T, et al. Anti-obesity effect of collagen peptides obtained from Diplulmaris antarctica, a jellyfish of the Antarctic region. Croat Med J. 2023;64(1):21-28. doi:10.3325/cmj.2023.64.21
13. Collagen. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/. Published February 7, 2023. Accessed July 17, 2023.
14. Bogdanski P, Suliburska J, Szulinska M, Stepien M, Pupek-Musialik D, Jablecka A. Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients. Nutr Res. 2012;32(6):421-427. doi:10.1016/j.nutres.2012.05.007
15. Ioannou S, Williams AL. Preliminary fMRI findings concerning the influence of 5-HTP on food selection. Brain Behav. 2016;7(1):e00594. Published 2016 Oct 28. doi:10.1002/brb3.594
16. Barnes ME, Cowan CR, Boag LE, et al. Effects of Acute Yohimbine Hydrochloride Supplementation on Repeated Supramaximal Sprint Performance. Int J Environ Res Public Health. 2022;19(3):1316. Published 2022 Jan 25. doi:10.3390/ijerph19031316
17. Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016;51(4):167-174. doi:10.1097/NT.0000000000000167
18. Wang L, Guo MJ, Gao Q, et al. The effects of probiotics on total cholesterol: A meta-analysis of randomized controlled trials. Medicine (Baltimore). 2018;97(5):e9679. doi:10.1097/MD.0000000000009679
19. He Y, Zhu L, Chen J, et al. Efficacy of Probiotic Compounds in Relieving Constipation and Their Colonization in Gut Microbiota. Molecules. 2022;27(3):666. Published 2022 Jan 20. doi:10.3390/molecules27030666
20. Wu T, Wang G, Xiong Z, et al. Probiotics Interact With Lipids Metabolism and Affect Gut Health. Front Nutr. 2022;9:917043. Published 2022 May 31. doi:10.3389/fnut.2022.917043
21. Ueda K, Sanbongi C, Yamaguchi M, Ikegami S, Hamaoka T, Fujita S. The effects of phenylalanine on exercise-induced fat oxidation: a preliminary, double-blind, placebo-controlled, crossover trial. J Int Soc Sports Nutr. 2017;14:34. Published 2017 Sep 12. doi:10.1186/s12970-017-0191-x
22. Bortolin RC, Vargas AR, de Miranda Ramos V, et al. Guarana supplementation attenuated obesity, insulin resistance, and adipokines dysregulation induced by a standardized human Western diet via brown adipose tissue activation. Phytother Res. 2019;33(5):1394-1403. doi:10.1002/ptr.6330
23. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96-106. doi:10.1177/2156587216641830
24. Keithley JK, Swanson B, Mikolaitis SL, et al. Safety and efficacy of glucomannan for weight loss in overweight and moderately obese adults. J Obes. 2013;2013:610908. doi:10.1155/2013/610908
25. Szlas A, Kurek JM, Krejpcio Z. The Potential of L-Arginine in Prevention and Treatment of Disturbed Carbohydrate and Lipid Metabolism-A Review. Nutrients. 2022;14(5):961. Published 2022 Feb 24. doi:10.3390/nu14050961
26. Office of dietary supplements – dietary supplements for weight loss. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WeightLoss-Consumer/. Accessed July 17, 2023.
27. Pang K, Zhu Z, Zhu S, Han L. A high dose of conjugated linoleic acid increases fatty liver and insulin resistance in lactating mice. PLoS One. 2019;14(8):e0214903. Published 2019 Aug 7. doi:10.1371/journal.pone.0214903
28.  Office of dietary supplements – dietary supplements: What you need to know. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/#h1. Accessed July 17, 2023.
29. 11 supplements and herbs for weight loss explained. WebMD. https://www.webmd.com/vitamins-and-supplements/herbal-remedies. Accessed July 17, 2023.
30. Facts about dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/news-events/rumor-control/facts-about-dietary-supplements. Accessed July 17, 2023.
31. 5. Martinka V. Poll finds 86% of Americans take vitamins or supplements yet only 21% have a confirmed nutritional deficiency. American Osteopathic Association. https://osteopathic.org/2019/01/16/poll-finds-86-of-americans-take-vitamins-or-supplements-yet-only-21-have-a-confirmed-nutritional-deficiency/#:~:text=CHICAGO%E2%80%94January%2016%2C%202019%E2%80%94,of%20the%20American%20Osteopathic%20Association. Published July 19, 2019. Accessed July 17, 2023.

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On July 19, 2023, strongwoman Lucy Underdown shared an Instagram video of her deadlifting 300 kilograms (661.4 pounds) for three reps during a recent training session. The strength feat is notable because that weight is the current strongwoman World Record. Underdown herself set that mark in 2021.

For assistive equipment on her latest feat of strength, the elite strongwoman wore a lifting belt and lifting straps, and completed her mind-boggling pulls from a conventional stance with a double-overhand grip.

This is far from the first time Underdown has made waves with one of her deadlift sessions.

Only just recently, roughly a week before this three-rep pulling bonanza, Underdown shared a 280-kilogram (617.3-pound) four-rep bout of strength-endurance and power in one. Couple that with owning both the strongwoman deadlift World Record and the Kratos Bar deadlift World Record of 305 kilograms (672.4 pounds), and Underdown continues to distinguish herself as one of the globe’s best deadlifters.

Underdown is not only a powerful athlete when it comes to pulling massive weight from the ground. That’s further evidenced by a personal record (PR) log press of 105 kilograms (231.5 pounds) for three reps from July 17, 2023. In almost every case, Underdown made these lifts look predictably easy. This is a promising sign for her pending competitions.

Underdown is in the midst of preparing for a litany of strongwoman contests.

The athlete will feature in each of the upcoming 2023 Europe’s Strongest Woman, the 2023 Britain’s Strongest Woman (BSW), and the 2023 England’s Strongest Woman contests. Despite her reputation built on World Records, Underdown is still looking to build on the only win of her professional career — the 2022 England’s Strongest Woman — according to her profile on Strongman Archives. The athlete came close during the 2023 UK’s Strongest Woman (UKSW) but ultimately fell short by one point to defending champion Rebecca Roberts.

If Underdown transfers over her deadlifts and displays of strength like this to any of her upcoming strongwoman appearances, another future milestone victory feels likely. It would undoubtedly be a huge moment for one of the sport’s bigger stars.

As Underdown can likely attest herself, all it would take to finally break through with another win is one more glorious moment where she could leap over her peers. Perhaps, her deadlift or log press will eventually help this ambitious quest.

Featured image: @lucyunders_strongwoman on Instagram

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Regardless if you are a regular gym-goer or you are just starting out, you should not have to question if you have all of your workout supplement essentials. If you are thinking about bodybuilding as a way to improve your overall health, consider this your go-to guide on the best bodybuilding supplements!

Evidence-based research teaches us that bodybuilders have a lowered risk of heart-related issues, burn calories more effectively, have a high muscle-to-fat ratio and increased strength threshold, and effectively manage their metabolism. (1) Dietary supplements have been proven as an effective way to boost your workout to reap the benefits of all the hard work you are putting in.

For example, whey protein isolate can improve your ability to make muscle, and post-workout supplements can help you push through recovery. Other supplements, like caffeine, help you to get hyped for your workout. Let’s take a closer look at our top 10 picks for the best bodybuilding supplements and leave you informed to make the best decision for your fitness lifestyle with this fact-checked review.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Bodybuilding Supplements

• Best Natural Bodybuilding Supplement: Transparent Labs Grass-Fed Whey Protein Isolate
• Best Pre-Workout Supplement for Bodybuilding: XWERKS Ignite
• Best Bodybuilding Supplement for Cutting: Transparent Labs Stim-Free Fat Burner
• Best BCAAs for Bodybuilding: Jacked Factory BCAA Fermented
• Best Vegan Bodybuilding Supplement: Naked Nutrition Vegan Weight Gainer
• Best Creatine for Bodybuilding: Jacked Factory Creatine Monohydrate Powder
• Best Caffeine-Free Supplement for Bodybuilding: Legion Athletics Pulse Stim-Free Pre-Workout
• Best Bulking Stack for Bodybuilding: CrazyBulk Bulking Stack
• Best Protein for Bodybuilding: Transparent Labs Grass-Fed Whey Protein Isolate
• Best Recovery Supplement for Bodybuilding: Kaged Re-Kaged

Best Natural Bodybuilding Supplement: Transparent Labs 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

• Sourced from 100% grass-fed, American dairy cattle
• Zero grams of fat and added sugars, with only one gram of carbohydrate 
• Manufactured without artificial flavors or sweeteners

Cons

• Shipping may take up to seven days

Supplementing with pure, credible products is especially important for natural competitive bodybuilders (or athletes who bodybuild). Keeping it clean will ensure you are not breaking any rules with the use of banned substances. Since Transparent Labs is very transparent about what ingredients it uses to make its supplements, you will not have to stress over whether or not this product is safe for consumption.

Bodybuilders who practice energy restriction in addition to resistance training and high-intensity exercises have a high protein threshold to meet for muscle gain. Researchers have concluded that this protein intake should be 2.3 to 3.1 grams of protein per kilogram of fat-free body mass. (2) This is nearly 2 grams of protein per kilogram more than a non-bodybuilder. (3)

Bodybuilder protein needs add up fast to achieve the desired body composition! Lucky for you, this whey protein isolate powder delivers a whopping 28 grams of protein per scoop.

Research has proven that supplementing with at least 15 grams of whey protein before and after strength training leads to increased muscle creation. Actually, whey supplementation was found to quite literally alter your genetic makeup to favor muscle building. (4) To ensure you get the most natural form of whey protein you can, Transparent Labs uses dairy from 100% grass-fed American cattle. You’ll notice that this product is made entirely of whey isolate. This formulation can lead to easy digestibility and enhanced absorption. (4)

You can have peace of mind that this product is really all it says it is — a protein supplement. The nutrition facts label reveals that this protein powder has only 120 calories, zero grams of added sugar, zero grams of fat, and only one gram of carbohydrates per scoop. If you are searching for an all-natural protein supplement, you will not find a product more open about its genuine ingredients than this one. 

RELATED: Best Whey Protein Powders for Packing on Muscle

Best Pre-Workout Supplement for Bodybuilding: XWERKS Ignite

XWERKS Ignite

• Number of servings: 30
• Cost per serving: $1.63
• Amount of caffeine per serving: 150 milligrams
• Flavors: Blue Raspberry, Green Apple, Orange, Watermelon
• Third-party tested: No

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Pros

• Manufactured with a unique blend of nootropics (substances that can enhance brain function)
• Shipping is free regardless of how much you spend 
• Money back guarantee ensures that you are eligible to receive a refund

Cons

• Sweetened artificially with sucralose

The best pre-workout supplements may not only improve overall body strength but also performance power and endurance. Research has found this to be especially true in young men who routinely practice resistance training exercises. (5) Since bodybuilders utilize resistance training for hypertrophy, pre-workouts are a good supplement to consider. But don’t just pick any product. Choose XWERKS Ignite.

XWERKS is sure to light a fire within you to get you pumped for your exercise routine. This supplement has a unique blend of ingredients: vitamins B6 and B12, calcium, magnesium, Rhodiola, caffeine, DMAE bitartrate black pepper, tyrosine, citrulline malate, and CarnoSyn beta-alanine. That sounds exciting, right? To understand the excitement, let’s review a few.

B vitamins have been linked to improving exercise performance, while electrolytes like calcium and magnesium can assist in keeping you hydrated. (6) Caffeine has been linked to improving athletic performance by directly impacting your nervous system. (7) Black pepper has been found to improve how we transport and use oxygen during exercise. (8)

In addition to improving their focus and performance, reviewers are also pleased with the flavor options available in XWERKS Ignite. If it tastes great and has research-backed ingredients, there’s not much more we can ask for.

Best Bodybuilding Supplement for Cutting: Transparent Labs Stim-Free Fat Burner

Transparent Labs Stim-Free Fat Burner

• Number of servings: 60
• Cost per serving: $0.92
• Noteworthy ingredients: 300 milligrams of green tea leaf extract, 250 milligrams of ForsLean, 50 milligrams of Paradoxine, and 50 milligrams of Capsimax 
• Flavors: None – sold as capsules 
• Third-party Tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Utilizes an allergen control program that processes products without allergen contamination 
• Vegan and vegetarian-friendly ingredients and manufacturing standards 
• Gluten-free and non-GMO (genetically modified organism)

Cons

• Some reviewers report experiencing gastrointestinal discomfort such as stomach cramping and loose bowel movements

If you are sensitive to stimulants commonly found in dietary supplements, there is hope for you yet. When you need a little boost in your supplement line-up that helps with cutting, consider using Transparent Labs Stim-Free Fat Burner.

This supplement is made up of four key ingredients that may help you with fat loss by burning fat more efficiently: green tea leaf extract, ForsLean, Paradoxine, and Capsimax.

A randomized, double-blind trial found a significant correlation between green tea extract dosing and weight loss, a decreased waist circumference, and improved lipid panels (blood tests that measure the levels of fat in your blood). (9) Another research study found that supplementing with ForsLean ingredients safely and effectively led to an overall reduction in adipose tissue. (10)

Paradoxine — aka “Grains of Paradise” — may increase energy use and burn fat. (11) (Sorry ladies, most studies correlate this process to only men.) Studies involving Capsimax found that participants had elevated core temperatures that increased their metabolism and promoted weight loss. (12)

In addition to its benefits, Transparent Labs Stim-Free Fat Burner is made without artificial colors or sweeteners. It is also sold as capsules. The convenience of the capsules may come in handy if you are looking to add a product to your routine that you can easily take on the go.

Best BCAAs for Bodybuilding: Jacked Factory BCAA Powder

Jacked Factory BCAA Powder

• Number of servings: 30
• Price per serving: $0.60 to $0.67
• Amount of BCAAs per serving: Six grams 
• Calories per serving: Less than 30
• Flavors: Blue Raspberry, Fruit Punch, Unflavored
• Third-party tested: cGMP-certified

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Pros

• Each scoop provides six grams of the research-backed 2:1:1 ratio of branched-chain amino acids (BCAAs)
• Made with fermented BCAAs to help with digestibility and absorption 
• Manufactured in a cGMP-certified, FDA-registered facility

Cons

• Contains the artificial sweetener sucralose

Exercise will almost certainly lead to muscle soreness and fatigue. Wouldn’t it be wonderful if a supplement existed that could delay muscle pain and boost your endurance? With Jacked Factory BCAA Fermented, your search for said supplement is over.

Branched-chain amino acids are significantly researched due to their potential to help delay muscle fatigue and reduce overall muscle soreness. Jacked Factory BCAA Fermented offers the research-backed 2:1:1 ratio of branched-chain amino acids. But what exactly does that mean?

There are only three branched-chain amino acids: l-leucine, l-valine, and l-isoleucine. The 2:1:1 ratio simply means that the best way to consume these amino acids is by ingesting double the amount of leucine than valine and isoleucine. The double consumption of leucine may lead to an increase in muscle protein synthesis and improved performance. (13)(14)

One of the most affordable yet quality BCAA supplements on the market, this product offers flavor options that current users can’t get enough of. The powder also mixes easily without leaving clumps and tastes great at any temperature — just ask my Jacked Factory fan and exercise enthusiast hubby.

Spirulina powder may be used to provide natural coloring for this powder, but the health benefits it provides aren’t anything to ignore. Spirulina is an alga that has caught a lot of positive attention for its ability to decrease blood pressure, reduce tumor growth risk, and boost the immune system. (15)

Best Vegan Bodybuilding Supplement: Naked Nutrition Vegan Weight Gainer

Naked Nutrition Vegan Weight Gainer

• Number of servings: 11
• Price per serving: $5.91
• Calories per serving: 1,230 to 1,280
• Protein per serving: 50 grams
• Fat per serving: Four to 15 grams
• Carbohydrates per serving: 237 to 248 grams

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Pros

• Contains vegan and vegetarian-friendly protein sources 
• Gluten-free and dairy-free
• No artificial colors, flavors, or sweeteners

Cons

• It takes four scoops to equal one serving – this will increase the amount of fluid you will need to mix with it for the best solubility

Whether or not you seek a product that is vegan-friendly, the Naked Nutrition weight gainer supplement is sure to boost your caloric intake and help you pack on muscle. With your health in mind, this product is made without artificial sweeteners, colors, or additives. In fact, it contains only three key ingredients: organic tapioca maltodextrin, yellow pea protein, and organic brown rice protein.

Yellow pea protein is a plant-based protein alternative to whey or other animal-based protein sources. It may help subdue your appetite, decrease circulating fat in your blood, and decrease your blood pressure. (16)

Tapioca maltodextrin is classified as a resistant starch — in other words, it is difficult for our bodies to digest it. This might sound like a bad thing, but it has a positive effect. Because it has low digestibility, tapioca maltodextrin usually doesn’t lead to a rapidly increased glucose level. This is in your favor since it can help to regulate your metabolism. (17)

Also assisting in metabolism regulation is brown rice. Brown rice has been called “medical rice” because of its long list of potential health benefits. These benefits include the possible prevention of cancer, diabetes, cardiovascular disease, and chronic kidney disease. (18)

It is apparent that this vegan supplement uses evidence-based ingredients. However, the nutrient profile may be too heavy-handed for some. The recommended serving size is four scoops. This winds up being 1,230 calories, 50 grams of protein, 248 grams of carbohydrates, and around 10 grams of BCAAs. If you are not looking to bulk, consider supplementing with one to two scoops instead.

Best Creatine for Bodybuilding: Jacked Factory Creatine Monohydrate Powder

Jacked Factory Creatine Monohydrate Powder

• Number of servings: 85
• Cost per serving: $0.41 per serving
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

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Pros

• Affordable when compared to other creatine powders on the market
• Made without fillers, artificial food dyes, or added sugars – one ingredient only
• Creatine monohydrate is a widely-researched form of creatine

Cons

• No flavor options (may not count as a con if unflavored is what you are looking for!)

Creatine monohydrate is the most popular form of creatine studied. Many studies have proven that supplementing with the best creatine may improve recovery time, increase endurance, boost strength, and help with building lean muscle mass. Off-season bodybuilders can maintain muscle mass by ingesting two to three grams of creatine daily. However, if you are looking to gain muscle mass, try aiming for five grams a day. (19)

Jacked Factory’s creatine monohydrate supplement provides you with those recommended five grams of creatine monohydrate per scoop. Similar to Jacked Factory’s BCAA supplement, its creatine supplement is one of the most affordable creatine powders you will find on the market. One 15-ounce tub is nearly a three-month supply.

You will not find any special flavor options for this product, but that hasn’t stopped thousands of users from supplementing with it. Most reviewers are happy it is unflavored and often report that it has high solubility. This is good news, as nobody likes a clumpy workout supplement.

Best Caffeine-Free Supplement for Bodybuilding: Legion Athletics Pulse Stim-Free Pre-Workout

Legion Pulse Stim-Free Pre-Workout

• Number of servings: 20
• Cost per serving: $2.25
• Noteworthy ingredients: Eight grams of l-citrulline dl-malate 2:1, just over 3.5 grams of beta-alanine, 2.5 grams of betaine anhydrous, and 300 milligrams of alpha-glycerylphosphorylcholine 
• Flavors: Blue Raspberry, Fruit Punch, Grape, Green Apple, Sour Candy, Strawberry Kiwi, Tropical Punch
• Third-party tested: Labdoor tested for purity

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Pros

• Reviewers report easy mixability and digestion
• Made without proprietary blends — formulation transparency is guaranteed 
• Made in an NSF-certified and cGMP-compliant facility in the United States

Cons

• Some customers struggle with the taste

For the non-adrenaline junkies out there, we recommend Legion Athletics Pulse Stim-Free Pre-Workout. As its name suggests, you will not find any stimulants within its ingredient makeup. Caffeine-free but still considered a pre-workout supplement? Yep — keep reading to find out why.

This product has eight grams of l-citrulline dl-malate, 3.6 grams of beta-alanine, 2.5 grams of betaine anhydrous, and 300 milligrams of alpha-glycerylphosphorylcholine (GPC). As Legion’s website suggests, the ingredients in Pulse Stim-Free are heavily supported by peer-reviewed research studies.

The addition of citrulline malate and beta-alanine may prove beneficial to your workout, as they can boost your endurance during resistance exercises such as weightlifting. (20)(21)  Betaine may improve your metabolism and increase your skeletal muscle strength. (22) Lastly, alpha-GPC may act as a cognition-enhancing agent. (23)

This third-party tested powder is made with all-natural ingredients, and Legion is honest about what it uses to create it. Reviewers are pleased with how easily this product mixes, and it gets bonus points for being easily digested. Because it lacks caffeine, unlike other popular pre-workout supplements, this powder can help you focus on your workout without the jitters or post-workout crashes.

Best Bulking Stack for Bodybuilding: CrazyBulk Bulking Stack

CrazyBulk Bulking Stack

• What’s included: D-Bal, Testo-Max, DecaDuro, and Trenorol
• Cost per stack: $184.99 as of the time of this writing
• Supply quantity: One month 
• Flavors: None — sold as capsules 
• Third-party tested: cGMP-certified

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Pros

• Delivered within 24 to 48 hours of ordering 
• Free shipping in the United States and internationally 
• You save just over 20 percent when you purchase the Bulking Stack instead of buying each individual product

Cons

• Made with heavily processed ingredients such as maltodextrin

If you prefer capsules over powder, you’re in luck. Unlike other products we have reviewed, the CrazyBulk Bulking Stack comes in four different bottles with up to 120 capsules per bottle. If you work out daily, it is recommended to supplement every day with these products. Their combined ingredients have the potential to leave you with the muscle gains you have been dreaming of.

The first supplement is Testo-Max. Testo-Max is made with men in mind and includes testosterone boosters. It offers a unique combination of vitamins, minerals, and natural ingredients, with some of the most noteworthy being vitamin B6 and vitamin D.

Recently, vitamin B6 has been associated with managing hormone receptors — particularly testosterone. Research suggests that an adequate B6 intake may help individuals maintain healthy testosterone levels. (24) Further research reveals that vitamin D deficiency is strongly associated with low testosterone levels. (25) Testo-Max has your back and provides you with 260% of your daily value for vitamin D.

Aim to take Trenorol and DecaDuro prior to your workout for the best results. Among other ingredients, you will find 75 milligrams of pepsin in the Trenorol supplement. Pepsin is a digestive enzyme responsible for breaking down protein. Since adequate protein absorption is crucial to increasing muscle mass, this ingredient is both helpful and unique. (26)

DecaDuro’s most prominent ingredient is wild yam root. The specific species of yam that CrazyBulk uses may help with muscle contraction and muscle DNA synthesis. (27)

To finish out your bulking stack, supplement with D-Bal post-workout. A very popular pick on CrazyBulk’s site, it has a special blend of ingredients, including 200 milligrams of ashwagandha per serving. This adaptogenic plant, which may help your body handle stress better, has been a hot topic of research for a while now because of its potential health benefits. When compared to placebo groups, studies show that men and women who supplemented with ashwagandha had increased endurance and improved muscle recovery. (28)

Unlike other products in this review, this bulk pack of supplements requires cycling to prevent any liver damage or prolonged intestinal inflammation. Be sure to consult your physician before starting any new supplement.

Best Protein for Bodybuilding: Transparent Labs 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

• No artificial sweeteners, colors, or preservatives 
• Manufactured with whey isolate – a form of protein that is typically easier to digest and absorb 
• Mixes well with most liquids and users report no clumping concerns

Cons

• More expensive per scoop than other whey protein supplements

Do you have time to sift through 44 million results? At the time of this writing, that is how many answers you will get if you Google “best protein powder for bodybuilding.” Let us do the research so that you don’t have to! We are true believers that Transparent Labs Whey Protein Isolate is the best protein supplement powder for bodybuilders.

Most protein powders will give you 20 to 25 grams of protein per scoop. You will not have to stress about ingesting enough protein when you supplement with this product. It delivers a heaping 28 grams of pure whey isolate per scoop. Research shows that combining whey protein supplementation with resistance training can increase lean muscle mass without increasing overall body fat composition or decreasing lean body mass. (29)

When working out, electrolytes are your friends! They can help keep you hydrated during your workout, decrease muscle cramps, and preserve your energy levels. Per scoop, this product offers 160 milligrams of sodium, 114 milligrams of calcium, and 130 milligrams of potassium.

Truthfully, it is hard to find a con about this supplement. It is all-natural, easily mixes without clumps, and tastes great. However, it is on the expensive side when compared to other whey protein powders on the market, which can cost $1.50 (or even less) per serving.

Best Recovery Supplement for Bodybuilding: Kaged Re-Kaged

Kaged Re-Kaged

• Number of servings: 20
• Cost per serving: $2.25
• Protein per serving: 28 grams 
• Flavors: Iced Lemon Cake, Orange Kream, Strawberry Lemonade
• Third-party tested: Informed Choice Certified

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Pros

• Contains a solid blend of electrolytes that help you stay hydrated post-workout
• Low-carbohydrate, low-sugar, and low-fat supplement 
• Manufactured with a digestive enzyme blend that may help you absorb and digest it easier and decrease intestinal discomfort

Cons

• Made with gum fillers and the artificial sweetener sucralose 
• Not dairy-free — avoid if you have a milk allergy

Post-workout recovery is just as important as all of the hard work you put in. Your metabolism remains anabolically active (in favor of making muscle) for up to two hours after you finish your workout routine, so it’s essential to supplement with a solid recovery shake. Kaged Re-Kaged has all the benefits your burning muscles need after exercising.

In addition to 28 grams of whey protein isolate (which we know may have fantastic bulking capabilities), this low-carbohydrate and low-fat powder will provide you with an electrolyte blend to keep you hydrated. It also has three grams of fermented glutamine, 1.5 grams of creatine, and 280 milligrams of digestive enzymes.

Glutamine may be considered a non-essential amino acid, meaning our bodies produce it and we don’t need to get it from food. But its role in muscle protein synthesis is definitely essential. Glutamine is metabolized at a higher rate than all other amino acids and plays a direct role in how our genes turn on and off for creating muscle mass. (30)

To aid in the digestion of this powder, maximize nutrient absorption, and decrease gut discomfort side effects, Re-Kaged offers what many other dietary supplements do not: a Prohydrolase digestive enzyme blend. One study found that the combination of Prohydrolase and 26 grams of whey protein led to elevations in the presence of amino acids (the building blocks for protein and muscle) for up to 2.5 hours post-ingestion. (31)

How We Chose the Best Bodybuilding Supplements

Your days are busy and it can be hard to find the time to research products that will support your bodybuilding training. To help you reach your goals, we are committed to giving you fact-checked reviews so that you do not have to take time out of your day to go down a rabbit hole on the internet. Instead, treat this review as your roadmap for the best bodybuilding supplements and save your time for the gym.

To create the list of supplements in this review, we relied heavily on evidence-based research and third-party verification. There’s no need to sweat about the safety or efficacy of these products. Since everyone’s fitness journey is different, we included a variety of supplements that can fit into a range of budgets in this review. We cover several bodybuilding supplements that support different goals, such as helping boost pre-workout energy levels, cutting, bulking, and recovery. Keeping diversity in mind, we also chose supplements that can fit into different dietary lifestyles: vegan, vegetarian, all-natural, and meat-eaters.

Benefits of Bodybuilding Supplements

Some of the many benefits of bodybuilding supplements include the following:

• Improved recovery time after your workout (19)
• Increased muscle mass, without increased fat mass (29)
• Improved hydration before, during, and after exercise 
• Increased protection from developing diabetes, cardiovascular disease, and weak bones (1)

What To Consider When Buying Bodybuilding Supplements

To help you make the most well-informed decision you can, we researched the following for every bodybuilding supplement discussed above: nutrient profile, price, product quality and integrity, and supplement type. Let’s take a closer look at each of these below.

Nutritional Information

Researchers have found a positive correlation between ingredients found in the supplements above and various bodybuilding goals. Macronutrients (carbs, fat, and protein) and micronutrients (vitamins and minerals) impact your health in different ways. Depending on the nutritional makeup of the dietary supplement, you have the potential to gain a range of benefits that support your fitness goals.

However, the benefits are only as good as the ingredient purity and supplement timing. By that, I mean you want to choose a supplement that coincides with what you are trying to achieve. For example, if you are looking to reduce muscle fatigue and soreness, the Jacked Factory BCAA Fermented supplement would be a good one to consider. But if you want a stimulant-free pre-workout that can help improve your focus, Legion Athletics Pulse Stim-Free may be more in line with your needs.

If you need more guidance on what nutrients can help support your fitness goals, talk to a registered dietitian nutritionist to help you make an expert-guided choice.

Price

We understand that the price of a product is an important factor in deciding what supplement you should go with. Just because a supplement may be more affordable, does not necessarily mean that it is made with cheaper ingredients. The supplements in this review have a cost range of $18 to $185.

For the supplements above, you will find that the cheaper options put their ingredients through purification testing just as frequently as the higher-priced products. A notable difference, though, is that the more expensive supplements are more likely to contain a broad spectrum of ingredients that can help support many parts of your exercise routine. If you are really sold on a product above and it seems out of your price range, consider bulk purchasing or subscribing to auto-deliveries to get a discount on your order.

Supplement Quality and Integrity

Be careful when choosing which supplement you want to go with. Because dietary supplements are not FDA regulated, it is important to make sure that the product you choose has been third-party tested. Third-party testing and certifications speak to the product’s purity and the manufacturer’s credibility. Manufacturers who take this extra step to bridge your trust may be worth investing in.

Supplement Type

Not all supplements are made the same. You will really want to hone in on what bodybuilding goal you want to focus on and let that guide your decision. To help you along, we consolidated this review to reflect different situations in which you may want to supplement. There are dietary supplements that may help with fat loss and others that can help you increase your protein intake. Refine your fitness goal and look to this review to help you choose a product that will help support it.

How and When To Take Bodybuilding Supplements

The “how” and “when” to take bodybuilding supplements will rely entirely on which product you choose. Dietary supplements are generally geared toward a specific part of your workout and what you are trying to achieve. With that in mind, you will need to alter your “how” and “when” to the “what” you are taking. For example, branched-chain amino acids are best taken immediately after and for up to two hours after your workout. However, it is ideal to drink your protein shake no later than an hour after you complete your exercise.

Each product will also have timing and dosage guidelines on its label. If you’re unsure of the best way to take a certain supplement, start by following the brand’s recommendations.

Final Thoughts

Bodybuilding supplements can play an important role in helping you meet your fitness and health needs. They may enhance your workout by increasing cognitive focus, reducing muscle soreness, improving athletic performance, and increasing overall muscle mass and strength. Whether you are looking for a how-to guide on what supplements to use for different parts of your workout or you want to hone in on a particular goal, Breaking Muscle has you covered. To save you money and time, we have narrowed down the literal thousands of dietary supplements out there to provide you with our top 10 choices.

To make your fitness journey even easier, we looked at all of these products and compared them against different situations in which you may need them. Bodybuilding takes time and dedication, and we are committed to ensuring you have all the information needed to make the best decision for you. If you need a gluten-free or plant-based product, one made without anything artificial, a supplement in the form of a capsule versus a powder, something for weight loss or weight gain, or simply the best protein powder for bulking — you can depend on this review to help you make an informed, research-supported choice.

FAQs

Research

1. Hong AR, Kim SW. Effects of resistance exercise on bone health. Endocrinol Metab. 2018;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435
2. Helms ER, Zinn C, Rowlands DS, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. IJSNEM. 2013;24(2):1127-138. doi: 10.1123/ijsnewm.2013-0054
3. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. doi:10.1039/c5fo01530h
4. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. IJSNEM. 2022;11(1). doi: 10.1186/1550-2783-11-20
5. Kaczka P, Batra A, Kubicka K, et al. Effects of pre-workout multi-ingredient supplement on anaerobic performance: randomized double-blind crossover study. IJERPB. 2020;17(21):8262. doi: 10.3390/ijerph17218262
6. Zhang J, Chen J, Sui X, et al. Association between different types of exercise and intake of nutrients including carbohydrate, fat, protein, and b vitamins in young adults. Nutrients. 2023;15(4):806. doi: 10.3390/nu15040806
7. Nicoll JX, Fry AC, Mosier EM. The effects of a caffeine containing pre-workout supplement on β2-adrenergic and MAPK signaling during resistance exercise. Eur J Appl Physiol. 2023;123:585–599. doi: 10.1007/s00421-022-05085-0
8. Fernández-Lázaro D, Mielgo-Ayuso J, Córdova Martínez A, et al. Iron and physical activity: bioavailability enhancers, properties of black pepper (bioperine®) and potential applications. Nutrients. 2020;12(6):1886. doi: 10.3390/nu12061886
9. Chen IJ, Liu CY, Chiu JP, et al. Therapeutic effect of high-dose green tea extract on weight reduction: a randomized, double-blind placebo-controlled clinical trial. Clin Nutr. 2016;35(3):592-599. doi: 10.1016/j.clnu.2015.05.003
10. Kamohara S. An evidence-based review: anti-obesity effect of coleus forskohlii. Pers Med Uni. 2016;5:16-20. doi: 10.1016/j.pmu.2016.02.001
11. Sugita J, Yoneshiro T, Hatano T, et al. Grains of paradise (Aframomum melegueta) extract activates brown adipose tissue and increases whole-body energy expenditure in men. Br J Nutr. 2013;110(4):733-738. doi:10.1017/S0007114512005715
12. Juturu V, Deshpande J. Capsaicinoids (CAPs) decrease appetite measures – an open label study in free living individuals. FASEB Journ. 2016;30(1):226. Doi: 10.1096/fasebj.30.1_supplement.lb226
13. Nie C, He T, Zhang W, et al. Branched chain amino acids: beyond nutrition metabolism. Int J Mol Sci. 2018;19(4):954. doi: 10.3390/ijms19040954
14. Waldron M, Whelan K, Jeffries O, et al. The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017;42(6):630-636. doi: 10.1139/apnm-2016-0569
15. Ovando CA, Cesar de Carbalho J, Vinicius de Melo Pereira G, et al. Functional properties and health benefits of bioactive peptides derived from spirulina: a review. Food Rev Intern. 2018;34:1:34-51, doi: 10.1080/87559129.2016.1210632
16. Stilling K. Health benefits of pea protein isolate: a comparative review. SURG. 2020;12(1). doi: 10.21083/surg.v12i1.6111
17. Astina J, Sapwarobol S. Attenuation of glycaemic and insulin responses following tapioca resistant maltodextrin consumption in healthy subjects: a randomised cross-over controlled trial. Journ Nutr Sci. 2020;9:(29). doi:10.1017/jns.2020.22
18. Watanabe S. The potential health benefits of brown rice. Rice Crops – Productivity, quality and sustainability. 2022;2. doi: 10.5772/intechopen.107543
19. Iraki J, Fitschen P, Espinar S, et al. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports. 2019;7(7):154. doi: 10.3390/sports7070154
20. Varvik Ft, Bjornsen T, Gonzalez AM. Acute effect of citrulline malate on repetition performance during strength training: a systematic review and meta-analysis. IJSNEM. 2021;31(4):350-358. doi: 10.1123/ijsnem.2020-0295
21.  Saunders B, Elliott-Sale K, Artioli GG. etal. B-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. BJSM. 2017;51:658-669. doi: 10.1136/bjsports-2016-096396
22. Machek SB, Harris DR, Zawieja EE, et al. The impacts of combined blood flow restriction training and betaine supplementation on one-leg press muscular endurance, exercise-associated lactate concentrations, serum metabolic biomarkers, and hypoxia-inducible factor-1α gene expression. Nutrients. 2022;14(23):5040. doi: 10.3390/nu14235040
23. Traini E, Bramanti V, Amenta F. Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent. Curr Alzh Res. 2013;10(10)L1070-1079. 
24. Parra M, Stahl S, Hellmann H. Vitamin B6 and its role in cell metabolism and physiology. Cells. 2018;7(7):84. doi: 10.3390/cells7070084
25. Zamir A, Ben-Zeev T, Hoffman JR. Manipulation of dietary intake on changes in circulating testosterone concentrations. Nutrients. 2021;13(10):3375. doi:10.3390/nu13103375
26. Heda R, Toro F, Tombazzi CR. Physiology, Pepsin. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 1, 2023.
27. Obidiegwu JE, Lyons JB, Chilaka CA. The dioscorea genus (yam)—an appraisal of nutritional and therapeutic potentials. Foods. 2020;9(9):1304. doi: 10.3390/foods9091304
28. Bonilla DA, Moreno Y, Gho C, et al. Effects of ashwagandha (withania somnifera) on physical performance: systematic review and bayesian meta-analysis. J Funct Morphol. 2021;6(1):20. doi: 10.3390/jfmk6010020
29. Duarte NM, Cruz AL, Silva DC, et al. Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study). J Sports Med Phys Fitness. 2020;60(1) 75-84. doi:10.23736/s0022-4707.19.09741-x. 
30. Cruzat V, Macedo Rogero M, Noel Keane K, et al. Glutamine: metabolism and immune function, supplementation and clinical translation. Nutrients. 2018;10(11):1564. doi: 10.3390/nu10111564
31. Townsend JR, Morimune JE, Jones MD, et al. The effect of prohydrolase® on the amino acid and intramuscular anabolic signaling response to resistance exercise in trained males. Sports. 2020;8(2):13. doi:10.3390/sports8020013

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As the history books say, any time a dynasty ends, there will be a struggle to fill in the tremendous power vacuum. After a dominant reign as a six-time Fittest Woman on Earth®, Tia-Clair Toomey will not be defending her title in August’s 2023 CrossFit Games. The athlete has not retired and may well return to prominence soon enough post-pregnancy, but for at least one edition of the Games, her throne will be vacant. That brings to mind a question about who can climb the mountain.

As the 2023 Games, here’s a breakdown of five potential contenders for the Women’s Individual title. Toomey leaves behind sizable shoes to fill, but one of these athletes could prove quite capable soon enough.

Potential 2023 CrossFit Games Women’s Individual Contenders

Just because Toomey won’t be a fixture at the latest iteration of CrossFit’s flagship contest doesn’t mean there aren’t worthy competitors waiting in the wings. Here’s a short profile and rundown of a few to consider.

Laura Horvath (Hungary)

• Best finish: Runner-up (2018, 2021)
• Games debut: 2018

Horvath has had a relatively consistent place amongst CrossFit’s elite since the moment she began competing in Madison, WI. Now entering her seventh edition of the Games, some might consider the 2022 podium finisher the overall Women’s favorite with the absence of both Toomey and Mal O’Brien. After a third-place result in the 2023 Europe Semifinal and a second-overall finish in the Quarterfinal, Horvath seems primed to finally break through after three podium finishes (2018, 2021-2022).

Annie Thorisdottir (Iceland)

• Best finish: Champion (2011-2012)
• Debut: 2009

A living CrossFit legend, it’s been a long time since Thorisdottir stood on top of the sport. A former two-time Women’s Individual champion (2011-2012), injuries and a pregnancy halted much of Thorisdottir’s progress in the sport during the middle of last decade. However, in recent years, “Iceland Annie” has started to regain her form. After missing the cut in 2019 and 2020, Thorisdottir came in third in 2021 and ventured into Teams competition in 2022, where she placed fourth as the Captain of Team CrossFit Reykjavik. These days, the 33-year-old could be considered more of a dark horse as she returns to Individual competition.

Though, not many “dark horses” already have two championship titles and two runner-up placings to their name.

Emma Lawson (Canada)

• Best finish: Sixth place (2022)
• Debut: 2022

At just 18 years old, Lawson approaches CrossFit competition like a seasoned veteran. The 2022 CrossFit Rookie of the Year and 2021 Games champion in the Girls (16-17) division, Lawson stormed to sixth place in her Women’s division debut. Usually, potential Games champions have a bit more experience before they finally break through on the biggest stage. However, with much of the Women’s division in apparent flux, that could play to Lawson’s advantage as an exceptionally young and bright possible first-time winner.

Arielle Loewen (United States)

• Best finish: 11th place (2022)
• Debut: 2021

Loewen is another top contender who would certainly qualify more naturally under a dark horse or “surprise” label. Unlike other prospective winners, Loewen does not have a big-name trophy distinction and arguably has less of a high-profile resume overall, never having broken into the top-10. That said, a third-place finish in the North America West Semifinal and third-place overall worldwide result in the Quarterfinal paints the picture of an athlete prepared to skyrocket. Her third Games appearance in 2023 might be that momentous opportunity.

Gabriela Migała (Poland)

• Best finish: Sixth place (2021)
• Debut: 2019

An experienced Games veteran, Migała has seemingly only improved since first entering the Women’s division at the end of last decade after reaching the podium in 2016 in the Girls (16-17) division. For someone who has never even earned a podium finish in the Women’s contest, Migała’s reputation almost precedes her. She’s trained with World’s Strongest Man Hafthor Björnsson, and appears to be an athlete waiting for that one final springboard. Notably, either Migała or Horvath would be the first Eastern-European Individual champion in the entire contest’s history.

There’s a lot to be decided for Individual Women’s competitors in the 2023 CrossFit Games. When all is said and done, one of these women might be the next queen of CrossFit.

Featured image: @laurahorvaht on Instagram

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Team HWPO (Hard Work Pays Off) is one of the many arms of five-time Fittest Man on Earth® Mat Fraser’s growing organization. Based on an inside look at a recent training camp, Fraser seems to be using his experience and resources to get top contenders primed and ready for the 2023 CrossFit Games, taking place August 1 to August 6.

On July 13, 2023, the Buttery Bros posted a video to their YouTube channel where they visited Team HWPO during their camp preparation. Under Fraser’s guidance were veterans of the CrossFit Games — two-time Fittest Woman on Earth® Katrin Davíðsdóttir, top-10 finalist Jayson Hopper, and Christine Kolenbrander (making her second appearance as an Individual Women’s competitor).

Here’s a rundown of the dynamic exercises Fraser and Co. are practicing in their camp before the 2023 edition Games.

Handstand Practice

The day’s training began with the assembled crew performing a variety of handstand drills. The path included a handstand walk to ascend and descend a ramp, a handstand push-up, a pirouette (performing a 360-degree turn while maintaining a handstand), a second handstand push-up, and a final ramp ascent and descent.

Fraser also participated in this practice and soon developed a friendly rivalry with Hopper to the point of betting five dollars to see which athlete could complete the course in the least amount of time. Hooper eked out a victory over the winningest champion in Games history. However, when the pair attempted to go for “double or nothing,” both elite competitors suffered technique breakdowns and neither completed the course for a final time.

Scarecrow Snatch, Power Clean, and Back Squat

Hopper had the Buttery Bros join him for some scarecrow snatches. The athlete worked up to 84 kilograms (185 pounds). Hopper revealed that he’s relatively new to Olympic weightlifting and his technique, apparently, leaves something to be desired. Fraser, a National weightlifting champion prior to his CrossFit training, has been assisting him with that aspect of his training.

Davíðsdóttir and Kolenbrander took the Buttery Bros through power cleans, eventually finishing at 95% of their respective one-rep maxes. To close this strength element segment of the session, everyone performed squats, working up to a five-repetition max, taking three second to lower the first rep followed by traditional speed with the following four repetitions. Several participants reached into the 136-kilogram (300-pound) range.

Echo Bike Sprint Interval

The ensuing portion featured the team rolling through 12 sprint and Echo Bike intervals every 90 seconds — a variation of EMOM training. The aim for the women was to burn eight calories in 15 seconds. The objective for the men was to burn 12 calories in the same time frame. They closed this interval and functional morning portion with 15 legless rope climbs.

Sprint Metabolic Conditioning

Once the athletes ate a meal and recovered, they returned for an afternoon session centered around an AMRAP (as many rounds as possible) format. It was six sets with a 2.5-minute work period, resting 2.5-minutes after each set:

• Standing Bike Erg — Women: 12 calories | Men: 16 calories
• 12 Burpee Box Jump Overs
• Four Squat Snatches — Women: 61 kilograms (135 pounds) | Men: 93 kilograms (205 pounds)
• Max Ring Muscle-ups

Per Fraser, the aim was to spike the athletes’ heart rate on the bike, tire out with the burpees, perform a technical movement on the squat snatch, then push for fatigue with muscle-ups.

Games-Style Workout

After seemingly “easing” into it, Fraser has his group perform a workout reminiscent of something that would happen at the Games. They went through four rounds of two handstand walk ramps, barbell thrusters, and 400-meter runs. The thrusters increased in weight and reps on each round. They started at five reps with 43 kilograms (95 pounds) and ended at 11 reps with 56.7 kilograms (125 pounds). 

Outdoor

Finally, to close the camp day, Davíðsdóttir and Hopper took the exploits outside. They started with a 300-meter (984-foot) lake swim, followed by 21 reps of double kettlebell snatches, 21 reps of double kettlebell front squats,. The next round required another swim with 15 repetitions of each exercise, then a third swim with 9 reps per exercise, and a concluding swim.

Fraser’s bunch appear to be ready and willing to put in the hard work needed to capitalize on their upcoming appearance at the Games. At the very least, from a training perspective, they seem up to the task.

Featured image: @butterybros on Instagram

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Many people want to show up to the gym, exercise just enough to achieve their results, and get out ASAP to return to “the real world.” Sure, there are some who use the gym as a meditative space and nearly reach a Zen state after a few dozen sets of moving iron, but that’s not the majority.

Fast and efficient training is essential for getting results with relatively short workouts, and HIIT workouts are one effective way to get there. High intensity interval training, or HIIT, is a training technique that repeats alternating periods of challenging exercise with periods of recovery throughout a training session.

HIIT can be applied to any number of workout methods, from barbell training to treadmill workouts. To crank up the efficiency to the maximum, here is a detailed routine to train your entire body with a single HIIT workout.

Full-Body HIIT Workout

• Dumbbell-Only HIIT Workout
• Muscles Trained
• HIIT Workout Warm-up

The Total Body Dumbbell HIIT Workout

This total-body workout requires a pair of dumbbells at an appropriate weight and some clear floor space. That’s it. With this minimal setup, you can perform the workout at home, outdoors, in a crowded commercial gym, at the most barebones hotel gym when traveling, or anywhere you need a quick and effective workout.

Because you’re training your entire body, perform the workout one to three times per week depending on your overall training plan. You can program the workout as a cardiovascular conditioning session or, if you pair it with a well-designed nutrition plan, it can fit right into a fat loss routine.

HIIT workouts are typically defined by intense training phases interspersed with periods of rest. This workout satisfies that approach by working your upper and lower body with supersets (the intense phase) and capping off the paired exercises with a loaded carry (the “recovery”). Repeat the first three-exercise series for three to four total sets before moving to the second three-exercise series.

If needed, rest up to three minutes between each series, but aim to complete the full workout without significant rest.

Dumbbell Deadlift

The deadlift is a high-impact, bang for your buck exercise. Switching from a barbell to dumbbells trades maximum weight for slightly more muscle recruitment and longer range of motion, which can yield better overall results from a conditioning and muscle-building perspective.

The weights will likely not challenge your grip strength significantly, so focus on strict form throughout the set. Don’t allow the circuit format to trick you into rushing through a partial range of motion.

• How to Do it: Stand upright holding a pair of dumbbells at your side. Take a hip-width stance and slightly bend your legs. Maintain a neutral spine and shift your hips back. Lower the weights toward your toes by bending your legs and driving your hips and glutes toward the wall behind you. When you feel a maximum stretch in your hamstrings, push your hips forward until you return upright.
• Sets and Reps: 3-4 x 10-12
• Rest Time: No rest before moving to the next exercise

Benefits of the Dumbbell Deadlift

• The dumbbell deadlift primarily works your glutes and hamstrings with assistance from your upper and lower back.
• The exercise allows a relatively longer range of motion compared to a barbell deadlift, which can increase overall muscle activation.

Hammer Curl and Press

This is a dumbbell variation of a clean and press, which works the majority of muscles in your upper body. The standard clean and press uses explosive lower body movement to initiate the exercise, but the hammer curl and press maintains focus on your upper body — specifically your shoulders, upper back, and arms.

The thumbs-up, hammer curl position puts your arms in a mechanically strong pulling position (compared to a traditional palm-up curl) while also recruiting your brachialis for increased overall arm size.

• How to Do it: Stand up holding a pair of dumbbells at your sides. Keep your core tight and don’t use your torso to swing the weights up. Perform a powerful hammer curl, keeping your elbows pinned to your sides while driving your thumbs toward your shoulders. As the weights approach the top position, smoothly transition into an overhead press. After locking the weights overhead, reverse the entire process to bring the weights down to your sides.
• Sets and Reps: 3-4 x 10-12
• Rest Time: No rest before moving to the next exercise

Benefits of the Hammer Curl and Press

• The hammer curl and press efficiently trains your biceps, shoulders, triceps, upper back, and core in a single movement.
• The movement can be performed with strict form for maximum upper body muscle activation. Lower body involvement (“leg drive”) can be added as a deliberate technique to increase training volume after fatigue begins to set in, similar to performing forced reps.

Rack Walk

The rack walk is a farmer’s carry variation that supports the weight with your arms bent and the weight at shoulder-level. This shifts your center of gravity, making the exercise much more demanding on your core than your grip.

Unlike a traditional farmer’s walk with your arms by your side, your grip strength is nearly a non-issue with the exercise because your hands and forearms aren’t supporting the weight. Your upper back, shoulders, abdominals, and lower back are the primary stabilizers.

• How to Do it: After the final repetition of the hammer curl and press, lower the weight to shoulder-height but don’t “curl” the weight down to your sides. Keep your palms facing in toward each other and let the thumb-side of the dumbbell rest on the front of your shoulder — not the top of your shoulder near your neck. Keep your elbows aimed forward or slightly up and walk with cautious, deliberate steps. Keep your core tight and your shoulder blades pinched together. When the set is completed, carefully bring the dumbbells to the floor and rest.
• Sets and Reps: 3-4 x 100 total steps or roughly one minute
• Rest Time: Rest 60 seconds before repeating the first exercise.

Benefits of the Rack Walk

• This loaded carry variation emphasizes core strength and stability, while many other loaded carries can be limited by your grip strength.
• The rack walk, and other loaded carries, allows lifters to perform high-intensity cardiovascular exercise while moving at a relatively lower speed (without running). This can benefit those with pre-existing knee or ankle problems and those with general mobility issues.

Reverse Lunge

The reverse lunge is a unilateral (single-leg) exercise which helps to address the kinds of strength and muscular discrepancies that naturally occur in most people. Many lifters overfocus on bilateral (two-leg) movements, but the simple addition of a lunge can significantly improve overall results.

By stepping backward, your front leg — the one doing the majority of the work — is kept in a relatively stable position. This helps to decrease knee strain, making the exercise an ideal choice for anyone with lower body aches and pains.

• How to Do it: Stand up straight with the dumbbells down at your sides. Take a longer-than-usual step backward with your right leg, landing on the ball of your foot. Keep your torso mostly vertical as you step. Bend your left leg to descend, keeping the majority of your body weight distributed on your left foot. When you reach a comfortable depth, possibly with your right knee grazing the floor, drive through your left foot and bring your right leg forward to the starting position. Repeat with the opposite leg. One step with each leg is considered “one rep.”
• Sets and Reps: 3-4 x 10-12 reps per leg
• Rest Time: No rest before moving to the next exercise

Benefits of the Reverse Lunge

• Unilateral leg exercises like the reverse lunge may carryover to improved strength, stability, and athleticism. (1)
• The reverse lunge can help to address potential strength discrepancies, which may help to reduce the risk of injury.

Renegade Row

The renegade row just might be one of the most efficient ways to build high-level strength in your entire upper body. It combines the dynamic core-stability benefits of a plank with the back and shoulder muscle-building benefits of a dumbbell row, using no equipment beyond some simple dumbbells.

This exercise can even be performed without any weights. You’ll lose almost all of the back and shoulder-building benefits, but you’ll still have an intense plank variation to work your abs, obliques, lower back, and hips. A more advanced variation adds a push-up after each dumbbell row.

• How to Do it: Assume a push-up position on the floor holding a dumbbell in each hand with your palms facing each other. Drive through your arms to press the weights into the ground for added stability. Support yourself on your toes with your legs straight. Maintain a neutral spine, not allowing your hips to dip toward the ground or pitch up to the ceiling. Drive your left elbow up, pulling the weight toward the outside of your ribs. Pause briefly before lowering the weight. Re-stabilize your body before repeating with the opposite side.
• Sets and Reps: 3-4 x 10-12 reps per arm
• Rest Time: No rest before moving to the next exercise

Benefits of the Renegade Row

• The renegade row builds core strength and stability, similar to an advanced plank.
• The exercise builds “functional” total-body strength by actively pulling with one side of the body while coordinating stability with the opposing side.

Suitcase Carry

The suitcase carry is essentially a one-arm farmer’s walk. It yields the head-to-toe strength and conditioning benefits of the classic farmer’s walk while overloading your core stabilizers by offsetting the load to one side of your body.

When performing the suitcase carry, aim to walk with a relatively smooth stride. Try not to let the weight lurch you off-course with each step. Control the weight and maintain your posture for maximum benefit.

• How to Do it: Stand with a dumbbell in one hand, at your side. Keep your arm straight and your shoulders pulled back. Maintain a vertical torso — don’t allow the weight to pull you to one side and don’t overcompensate by leaning excessively away from the weight. Walk with steady, deliberate steps. After you’ve reached the predetermined distance, switch hands and repeat. The set isn’t considered complete until you’ve walked with the weight on both sides.
• Sets and Reps: 3-4 x 50 steps (or roughly 30 seconds) per arm
• Rest Time: Rest 60 seconds before repeating the first exercise.

Benefits of the Suitcase Carry

• Holding a dumbbell in only one hand creates an offset load which increases recruitment of core stabilizers, specifically your oblique muscles and lower back.
• The suitcase carry will build grip strength as a secondary benefit to core stability and cardiovascular conditioning.

Muscles Trained During a Full-Body HIIT Workout

While this is technically a full-body HIIT workout, and your entire body is being stimulated throughout the session, some body parts are more directly recruited than others.

Back

The muscles across your entire back — including your lower back, upper back, and lats — will be recruited during the majority of exercises in the workout. Your back muscles will either be involved actively (for example, during the hammer curl and press and the renegade row) or as stabilizers (during the dumbbell deadlift and loaded carries)

Shoulders

Your shoulder muscles are heavily involved to stabilize the weight during any loaded carry. They are also directly recruited during the hammer curl and press and renegade row. Due to their relative size and strength, your shoulders may fatigue before other body parts during the workout.

Adjust the weight (and, if necessary, the sets and reps) to accommodate the weakest link. As your body progressively adapts to the strain, your shoulder strength should significantly improve.

Legs

Your hips, glutes, quadriceps, hamstrings, and calves will receive ample stimulation from the majority of exercises in the workout. The dumbbell deadlift emphasizes your glutes and hamstrings, while the reverse lunge is a very effective quadriceps exercise.

Both the rack walk and suitcase carry will work your hips and calves, as those muscle groups are highly active during unweighted walking. Performing any loaded carry increases the recruitment of these critical muscles even moreso. The suitcase carry, interestingly, may also increase recruitment of the glutes to provide stability while walking. (2)

Core

Your core, generally considered to include your abdominals and lower back, gets a serious workout during any loaded carry. Because the renegade row could be considered a dynamic variation of the plank (which is a fundamental core-training exercise), it also directly works your core.

A dedicated ab exercise isn’t included in this full-body HIIT workout because it could potentially cause excessive fatigue and interrupt performance of the primary exercises. A separate ab workout could be performed on a day when you’re not also performing this HIIT workout.

How to Warm-up for a Full-Body HIIT Workout

A thorough, if brief, warm-up can improve performance in a weight training session. (3) These benefits are essential even when the session is conditioning-focused, rather than a training plan designed for strength or muscle-building. Here’s an efficient way to prepare yourself for this full-body HIIT workout without high levels of fatigue.

Run through the following series as a circuit, performing the exercises in sequence, before resting briefly. Repeat for a total of three circuits. This efficient warm-up is done using only your body weight.

• Squat: Take a slightly wider than shoulder-width stance. Squat as deep as mobility allows — as you progress through the warm-up, your depth will likely increase. Focus on keeping your feet flat on the floor and your torso vertical. Perform 10 to 15 repetitions.
• Single-Leg Toe Touch: Take a staggered stance with one foot slightly in front, and to the side of, the other. Hinge at your hips and reach toward your front foot while keeping a neutral spine. If your balance allows, let your rear leg slightly elevate into the air. When you feel tension in the back of your front leg, return to a standing position. Perform 5 repetitions per leg.
• Push-up: Drop into a classic push-up position, supporting your body on your hands and toes while keeping a straight line through your trunk and legs. Set your hands slightly wider than shoulder-width apart. Bend your arms to lower yourself as close to the ground as comfortable. Pause briefly before returning to the top position. Perform 5 repetitions.
• Shoulder-Tap Plank: After your final push-up, hold the top position. Spread your feet well-beyond shoulder-width. Brace your right arm securely by driving your right hand into the ground. Quickly “tap” your right shoulder using your left hand before returning to the full push-up position. Repeat with the opposite side. Continue alternating taps for 5 repetitions per side.

Head-to-Toe HIIT

HIIT workouts don’t need to include high-repetition bodyweight exercises or high-athleticism explosive plyometrics. A HIIT session only needs you to push yourself hard before recovering enough to go just as hard in the next set. This blend of full-body supersets and loaded carries fits the bill. If and when you discover an appreciation for HIIT, don’t be surprised if these efficient sessions make recurring appearances in your regular programming.

References

1. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519/JSC.0000000000001096
2. Holmstrup, M. E., Kelley, M. A., Calhoun, K. R., & Kiess, C. L. (2018). Fat-Free Mass and the Balance Error Scoring System Predict an Appropriate Maximal Load in the Unilateral Farmer’s Walk. Sports (Basel, Switzerland), 6(4), 166. https://doi.org/10.3390/sports6040166
3. Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010. | DOI: 10.1519/JSC.0b013e3181c643a0

Featured Image: Vladimir Sukhachev / Shutterstock

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Noah Ohlsen has been a fixture at the annual CrossFit Games for nearly a decade as an Individual competitor. Competing in each of the last nine consecutive Games, he’s earned a top-10 finish on seven occasions, placing as high as second in 2019. Entering the 2023 iteration of the Games in August, Ohlsen might be preparing for his final appearance as an Individual competitor. Naturally, the elite athlete’s diet has to match.

On June 24, 2023, he posted a video to his YouTube channel where he walked through a full day of eating while training for the 2023 CrossFit Games. The clip provides an honest insight into how one of the best CrossFitters in the world prepares for the sport’s pinnacle contest. Ohlsen qualified for the latest Games by coming in seventh during the 2023 North America East Semifinal.

Here is the seasoned CrossFit veteran’s full diet as he preps for the 2023 Games. Note — Specific portions were not always detailed:

Breakfast

• Overnight oats* — One container
• Peanut butter — One tablespoon
• Honeycrisp apple
• Two chicken-maple sausage patties
• English muffin
• Strawberry jam — One tablespoon
• Mango
• Instant Coffee with Protein

*The homemade overnight oats, which he nicknamed “Noats” for “Noah’s oats” are made with 100 grams of quick oats, 100 grams of frozen berries, 200ml (6.7 ounces) of low-fat oat milk, one scoop of protein, one tablespoon of honey, one scoop of peanut butter, and one scoop of jelly (the final two ingredients are added the next morning).

Macros

• Fats — 35 grams
• Carbs — 220 grams
• Protein — 76 grams
• Calories — 1,460

Ohlsen clarified he usually wakes up around 8 a.m. and drinks a glass of cold water to start his day. The athlete appeared to guesstimate his portion sizes for breakfast, but maintained he’ll be stricter once the Games get closer. Ohlsen explained that, in the current phase of competition prep, his nutrition coach has him aiming for roughly 450 grams of carbohydrates, 200 grams of protein, and 100 grams of fats per day totaling 3,500 calories.

Here’s Ohlsen’s workout once he finishes breakfast:

Warm-up 

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Sandbag Hold — 30 seconds (90.7 kilograms/200 pounds)

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Farmer’s Walk — 30 seconds (40.8 kilograms/90 pounds)

Weight Training

• Split Jerk — 5 x 1
• Shoulder to Overhead (Push Press or Jerk) — 3 x 10 as fast as possible

Metcon

Three rounds for time:

• Burpee Broad Jumps — 75 feet
• Handstand Walk (unbroken) — 75 feet 

Skill Work

• Back Roll to Support on Gymnastic Rings — 10 to 15 minutes
• Strict Ring Muscle-Up with 2 Dips — 2 x As Many Reps As Possible Unbroken
• Peg Board Wall Climb — 5 Reps (focus on quality form)

Cardio

15 intervals of:

• Jog — 30 seconds (Wearing weight vest, unspecified weight)
• Walk — 90 seconds (Wearing weight vest, unspecified weight)

Finisher

Five supersets of:

• 20 Push-ups
• 20 Sit-ups

Once Ohlsen concluded his workout and a cold therapy session, he shifted to explain some reliable snacks to support his energy:

Snacks

• Applesauce pouches
• Protein bars
• Dried fruit
• Pretzels
• Hummus

Ohlsen maintained that he eats these snacks throughout his day. He may occasionally throw in potato bread and turkey sandwiches.

Eventually, Ohlsen found his way to the last meal of the day, which was appropriately protein and nutrient-rich for an athlete of his caliber.

Dinner

• White rice — One cup
• Two bison burgers
• Avocado 
• Ketchup
• Veggies

A white rice, meat, and vegetable combination assuredly doesn’t reinvent the wheel but fits the bill for Ohlsen’s goals.

The best finish from Ohlsen’s CrossFit Games career was a runner-up result to former five-time Fittest Man on Earth® Mat Fraser in 2019. Nothing is guaranteed, but another top-10 placing in 2023 seems likely for one of the sport’s biggest active names.

Featured image: Noah Ohlsen on Instagram

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Trey Mitchell is the winner of the 2023 North America’s Strongest Man (NASM). The American competitor prevailed in the contest that took place on July 15-16, 2023, in Victoriaville, Canada. It’s Mitchell’s first victory of the 2023 strongman season after finishing in fourth place at the 2023 Arnold Strongman Classic (ASC), the 2023 World’s Strongest Man (WSM), and the 2023 Giants Live Strongman Classic (GLSC). It’s also Mitchell’s first win since his successful title defense at the 2022 Shaw Classic (SC). He will try to retain that title once again in Loveland, CO, in August 2023.

Joining Mitchell on the NASM podium was the United States’ Lucas Hatton (second place) and Canada’s Wesley Derwinsky (third). According to his page on Strongman Archives, Hatton has now finished as the runner-up in two consecutive contests after a second-place result at the 2023 Arnold Amateur Strongman World Championships (AASWC). Meanwhile, with his third-place finish, Derwinsky has now stood on a podium in five of seven career strongman competitions.

The 2023 NASM featured eight events over two days, which were as follows: Max Log Lift, Fingal’s Fingers and Yoke Medley, Atlas Stones, Truck Pull, Wheelbarrow Carry, Car Deadlift, Viking Press, and Power Stairs. Twelve competitors participated in the competition.

Here are the final standings for the roster:

2023 North America’s Strongest Man Results

1. Trey Mitchell (United States) — 76.5 points | Champion
2. Lucas Hatton (United States) — 71 points
3. Wesley Derwinsky (Canada) — 71 points
4. Maxime Boudreault (Canada) — 64 points
5. Frédérick Rhéaume (Canada) — 63 points
6. Gabriel Rhéaume (Canada) — 62 points
7. Joey Lavallée (Canada) — 56.5 points
8. Sean Hayes (Canada) — 41.5 points
9. Spenser Remick (United States) — 39.5 points
10. Andrew Montoya (United States) — 28 points
11. Ben Court (Canada) — 19 points
12. Mitch Hughes (United States) — 19 points

To win the 2023 NASM title, Mitchell dominantly took first in five of eight events. Here’s an overview of the athlete’s performance in every event, including his corresponding finish:

Trey Mitchell | 2023 North America’s Strongest Man Event By Event Performance

• Max Log Lift — 200 kilograms (Tied for first place)
• Fingal’s Fingers and Yoke Medley — 34.38 seconds (First place)
• Atlas Stones — Five in 40.33 seconds (First place)
• Truck Pull — 52.7 seconds (Fourth place)
• Wheelbarrow Carry — No lift (Twelfth place)
• Car Deadlift — 11 reps (First place)
• Viking Press — 16 reps (First place)
• Power Stairs — [time not disclosed] (Sixth place)

The 2023 NASM was Mitchell’s debut at the contest. In 2014, when the NASM was last held, four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw claimed victory. It may be fitting that Mitchell spent his 30th birthday, which fell on the final day of the contest, earning such prestigious status.

Mitchell’s name and reputation have grown plenty beyond his status as a two-time defending SC champion. However, if he can stack a three-peat and, with it, earn a new title of “The Strongest Man on Earth” on top of some recent performances, his billing as a superstar will be undebatable.

Featured image: @berserkerlifter on Instagram

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