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To be the best, you have to beat the best.
Considering how close he came to taking home the title in his Men’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford certainly seems capable of toppling Hadi Choopan from his throne in just a few weeks. Yet even though the former 212 Olympia winner represents a major threat to Choopan’s chances of claiming the crown in consecutive years, that doesn’t mean the two titans can’t benefit from some friendly collaboration.
With the 2023 Mr. Olympia show set to take place the weekend of Nov. 3-5, Lunsford recently teamed up with the reigning champion for an intense chest workout led by legendary trainer Hany Rambod. In a poignant example of iron sharpening iron, the two bodybuilders showcased their incredible physiques and work ethics in a pec-focused training vlog posted on the Evogen Nutrition YouTube channel on Oct. 19, 2023.
Prior to hitting the weights, Rambod put everything in perspective by pointing out that all the athletes in the Men’s Open division have leveled up, which should make this year’s Olympia “an absolute dogfight.” With two of the top contenders joining forces for a muscle-building session at Evogen Nutrition HQ in Irvine, Texas, the workout kicked off near the 1:20 mark.
Incline Machine Chest Press
After consuming a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement that enhances blood and muscle volume, Lunsford started out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per side on his first set, he made sure to completely lockout his triceps at the top of the movement.
Choopan followed with a set of his own before Rambod ramped up the intensity by adding another 45-pound (20.4-kilogram) plate per side. During the initial part of the workout, Lunsford credited the 22-time Olympia-winning trainer with helping him make improvements in 2023.
“That connection is so much better this year, it’s crazy,” Lunsford told Rambod. “Once you told me in the offseason to slow it down, back off the weight a little bit, control it, then I actually started connecting with the muscle. Then I started adding more weight, and now I feel really strong and connected with the muscle.”
Incline Machine Power Press
Before diving into the next exercise, Rambod noted the significant differences in training styles between two of his top athletes.
“Derek’s used to doing much less volume, in general,” he said. “Hadi’s used to doing a ton of volume. So he goes in and does four or five sets. He’ll do like eight exercises. It’s like we’ve got to force him sometimes to cut back.”
Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “power press,” using a neutral-grip to adjust muscle recruitment. The training team started out with three 45-pound (20.4-kilogram) plates per side. As the load increased and fatigue set in, Rambod encouraged Lunsford to finish with partial reps.
Incline Machine Flye
Next, the duo made their way to the incline flye machine for four sets of this staple chest exercise. Emphasizing both the stretch and the squeeze portions of the movement, Choopan worked with a slightly heavier load than his peer.
Between sets, Lunsford shared some insight into what it’s like to train alongside someone who he will aim to defeat in Orlando, FL.
“As far as the competition’s concerned we’ll leave it to the day of the show,” Lunsford explained. “But all in all we’re brothers in iron, we’re brothers and teammates here at Evogen, and I’m happy to be training with him, and you got to respect the champion.”
Incline Dumbbell Press
Following three machine-based movements, Rambod switched things up by having his athletes work with dumbbells on an incline bench press. Choopan started with 119 pounds (54 kilograms) in each hand, carefully lowering the dumbbells to his chest before driving them back up.
Meanwhile, Lunsford worked with a weight that appeared to be a little lighter than his counterpart. Still, he made sure to squeeze out every rep of an exercise designed to target the upper pec and front delts.
Flat Machine Chest Press
Next, Ramod went with another bench press variation, this time calling upon Panatta’s unique “Super Horizontal Multi Press” machine for a flat version of the push-oriented movement. He helped Lunsford get familiar with the mechanics of this specially designed chest press machine, which allows the user to get a similar experience as using a barbell with the added benefit of being able to change the bar position, range of motion, and type of bar grip for a significantly more targeted approach.
“It works great for not only chest but you can also use it for triceps because you can go ahead and invert the bar, and it’ll take you into a cambered position so you can do a close-grip bench,” Rambod explained.
Lunsford and Choopan’s trainer also took some time to point out common mistakes he sees athletes make when training chest, including trying to push with their shoulders instead of their chest, having weak triceps, and not bringing the bar or dumbbells directly across their chest. Those technical errors can prevent lifters from maximizing their ability to build bigger, stronger pecs.
To target the lower pec, Rambod had Lunsford and Choopan utilize the decline machine flye. The eccentric portion produced significant tension on the lower portion of their chest muscles, forcing both bodybuilders to dig deep to squeeze their hands as close together as possible on the concentric portion.
Machine Dip
The second-to-last exercise Lunsford and Choopan performed hit their chest from a different angle. They executed high-volume sets of dips on a plate-loaded machine, focusing on slow and controlled movements.
Rambod emphasized the importance of body positioning and maintaining a strong core throughout the exercise. Although dips are typically viewed as a triceps builder, he noted that leaning forward “will activate much more chest” than staying upright, which recruits more of the triceps.
Cable Flye
Finally, the group made their way to the cable machine for several sets of flye variations. Lunsford and Choopan hit their pecs from multiple angles — something Rambod expounded upon near the end of the workout.
“Change up the position of the pulley,” he explained. “Go high, go mid-point, go low. What you want to do is you want to be able to create variation so that your chest does not get used to the same exercises week to week. When you give variation, you’ll get muscle growth.”
Championship-Caliber Chest Day Workout
Incline Machine Chest Press — 4 x 8-15
Incline Machine Power Press — 4 x 8-15
Incline Machine Flye — 4 x 8-15
Incline Dumbbell Press — 4 x 8-15
Flat Chest Press Machine — 4 x 8-15
Machine Decline Flye — 4 x 8-15
Machine Dip — 4 x 12-15
Cable Flye — 4 x 12-15
As two of the favorites to win the 2023 Mr. Olympia, Hadi Choopan and Derek Lunsford bring elite physiques and unparalleled dedication to the mix. Joining forces for a chest workout showed they’re both humble enough to put any egos aside in order to bring out the best in each other. However, only one man can leave Orlando with the Mr. Olympia title, and only time will tell whether Choopan, Lunsford, or another competitor will earn that coveted crown.
“Good article. I both love and loathe this app. I have not curated my photos at all. When my kids were growing up, we shared the same folder for photos, so I still have all of their youthful perspectives on trips we took, random things we found, funny little photos from a childlike view. So I love it for this mindtrip into the past. But I also loathe it. My kids are older: not old enough to understand the world independently but not young enough to share my iPhoto app anymore. Life is at a crossroads for me as a parent, and I sometimes loathe the photo reminders of this lost past. Both tears of joy and of sorrow.“
-It can be hard. Hang in there and know that without the sorrow there is no joy.
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Don’t be mistaken — it’s essential that you push yourself in the gym. However, just because high-intensity interval training (HIIT) has become incredibly popular doesn’t mean it’s the only option for people who want to burn fat and lose weight.
In fact, you can trim inches off your waistline without coming close to hitting your VO2 max or feeling like you’re about to pass out on the rowing machine. While following a strength training program will allow you to build muscle, incorporating a walking protocol into your workout routine can help get rid of some extra pounds.
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But just how many steps should you aim for if you want to see the number on the scale drop? This comprehensive guide covers everything from the benefits of walking to general weight loss tips to support your efforts to a step-by-step plan you can follow so you can reap the physical and mental benefits of the simplest form of cardio.
Although walking isn’t necessarily the most efficient form of exercise for hitting a weight loss goal, it can certainly be effective. Because you need to be in a calorie deficit to lose body fat, walking is one way you can ensure you’re burning enough calories to support your efforts to slim down. (1)
Of course, there’s a difference between going for a casual stroll around the neighborhood and moving at a brisk pace at an incline on a treadmill. However, the point is that you can put yourself in a better position to hit your target body weight by engaging in an activity that requires zero home gym equipment or technical expertise.
Choosing walking over rowing intervals or a weight training session may seem sacrilegious in some circles, but there are actually several reasons you may want to go in this direction (at least some of the time). Let’s take a closer look at a few of the advantages going for a walk offers.
Lower Chance of Injury
As rewarding as it may be to hit a new max on the back squat or complete a WOD in record time, high-intensity activities like weightlifting and CrossFit undoubtedly come with a level of risk.
Those forms of exercise can place tremendous stress on your tendons, ligaments, joints, and other structures. And if you don’t utilize proper form, you can quickly go from feeling ready to crush your set to suffering a setback that could keep you sidelined for a while. On the other hand, walking doesn’t come with nearly the same risk of injury.
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Sure, you need to be careful about selecting a properly sized pair of shoes that provides sufficient arch support. However, you don’t have to worry about getting hurt from a complicated movement or high-intensity lift that could put you in a compromising position.
Allows You to Train for Longer Periods of Time
The short-but-sweet style of high-intensity training makes it an optimal choice for those in a time crunch. However, because these type of workouts are so anaerobically demanding, they typically only last between 20-30 minutes.
On the other hand, you can perform steady-state cardio for significantly longer and still obtain results. While it would be extremely challenging to sustain a high level of performance during a 60-minute HIIT session, you can make it through a one-hour walk without dragging at the end.
Ideal for Active Recovery
You won’t be able to achieve your weight loss goal if you don’t invest time in active recovery. After all, incorporating rest days into your routine is essential to maintaining balance and providing your muscles and joints with some short-term relief.
Walking serves a dual purpose in that it can be utilized as a form of active recovery and calorie burning. Completing a 45-minute walk on your day off from lifting will not only promote blood flow, but also provide a fat-burning and muscle-sparing stimulus. (2)
10,000 Steps Per Day: Myth or Fact?
If you have a smartphone, chances are you’ve received at least a few notifications urging you to hit your step goal before it’s too late. For some people, satisfying that 10,000-step requirement has become a staple part of their daily routine. For others, though, hitting that number represents a daunting task that seems excessive, and perhaps unnecessary.
So, who’s correct?
Ironically, the entire premise of the 10,000 steps per day idea originated in 1965 when a Japanese company developed a pedometer called the “Manpo-kei,” which translates to “10,000 steps meter.” Rooted in marketing rather than science, the idea clearly caught on big in the fitness community and has only become more prevalent as step-tracking technology in phones and watches has improved.
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While taking more steps per day has been associated with lower mortality rates, there isn’t any direct evidence to support that 10,000-step mark. (3) Moreover, that goal may not be sustainable for certain groups, including the elderly and those with chronic health conditions. (4)
That being said, movement is still a major component of an effective weight-loss plan. Research shows that 225-420 minutes per week of physical activity promotes clinically significant weight loss. (5) Incorporating walking into your exercise mix will help you reach that target, and shooting for somewhere in the range of 7,500-9,000 is likely attainable for most individuals.
Overall, there’s nothing wrong with setting the bar high, but don’t feel discouraged if you fall a little shy of 10,000 steps.
Weight Loss Tips
Losing weight is both an art and a science. On one hand, there’s no one-size-fits-all approach that’s guaranteed to work for everyone. On the other hand, adhering to scientific principles like eating in a caloric deficit, consuming adequate protein, and exercising regularly will put you on the right path.
So, if your primary goal is to lose weight, here are some strategies you can start implementing immediately.
Meal Prep
Failing to prepare is preparing to fail. No phrase encapsulates losing weight quite like that one — and for good reason. Taking the guesswork out of “what’s for dinner?” will undoubtedly make life easier, especially if you have a hectic schedule. Meal prepping is easily one of the most effective ways to support your weight-loss efforts.
Depending on your caloric and macronutrient needs, you can put together a menu of breakfast, lunch, and dinner options for the week, purchase the necessary ingredients, and get your cooking done all at once so you can devote the rest of your energy to training and taking care of other responsibilities.
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However, taking the day-by-day approach can cause you to stray off your dietary plan, make poor food choices, and slow down your progress.
Avoid Liquid Calories
A common mistake many people make is consuming too many calories from liquid sources. That includes drinking sugar-laden sodas and juices, or even adding unnecessary calories to your morning coffee in the form of sweeteners, syrups, and other ingredients that aren’t friendly for your waistline.
To stay on track to hit your weight-loss goal, avoid “drinking” your calories, and instead stick to calorie-free beverages like water, sparkling water, black coffee, or green tea.
That will give you more room in your caloric budget for far more satiating and nutritious options like steak, chicken, eggs, and other protein sources.
Keep a Food Journal
Holding yourself accountable is arguably the biggest key to sustained success in any endeavor. That’s no different when it comes to weight loss, where you will be rewarded for maintaining a consistent approach to your nutrition and training.
Especially when you are starting out in your weight loss plan, be diligent about documenting exactly what’s going into your body by keeping a food journal where you log everything you eat in a day. Try doing this for at least a week, so you can get a complete picture of not just what you are eating but how much you consume on a daily basis.
Lift Weights (Consistently)
Don’t fall into the trap of believing hours on the StairMaster or treadmill is the best way to lose weight. Actually, you will achieve the best results by combining cardio with strength training. That doesn’t mean you have to become a powerlifter or train like a bodybuilder, but it does mean you should incorporate weightlifting into your workout routine at least two to three days per week.
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You can start with a classic push/pull/legs workout split that targets every major muscle group over the course of three training sessions. Or, you can go with an upper/lower approach where you alternate between training your quads, glutes, hamstrings, and calves on one day and your chest, back, biceps, and triceps on another day.
Sample Walking Plan
If you’re ready to stretch your legs, break a sweat, and burn some calories, this sample walking plan should serve as an excellent starting point. Keep in mind that you don’t necessarily have to stick to the treadmill to get your steps in, either. Going outside to soak up some vitamin D and breathe fresh air can make walking more enjoyable and beneficial from a health perspective.
With weight loss as the primary goal, here’s a schedule you can follow that’ll allow you to make serious strides in your journey.
Day 1: Walk for 30 minutes at a brisk pace on a flat surface.
Day 2: Set a treadmill to an incline level between 3 and 5 percent and walk at a brisk pace for 15 minutes. Increase the incline level by another 2 to 3 percent and walk at a slightly slower pace for another 15 minutes.
Day 3: Rest
Day 4: Start your day with a casual 20-minute walk on an empty stomach. End your day with another 20-minute walk after you’ve consumed your final meal.
Day 5: Walk for40 minutes at a brisk pace on a flat surface — level ground outdoors or a zero-incline treadmill.
Day 6: Set a treadmill to an incline level between 5 and 7 percent and walk at a brisk pace for 10 minutes. Increase the incline level by another 2 to 3 percent and walk at a slightly slower pace for 10 minutes. Then, lower the treadmill to zero or one incline and finish with 10 minutes of a brisk walk.
Day 7: Rest
FAQs
Can I overtrain walking?
Like any form of exercise, it’s possible to overtrain with walking. Be mindful of your posture and your choice of footwear, as both are necessary for avoiding injuries. Also be aware of any joint pain or soreness, which could be indications of overtraining. That said, walking can be a safe, relatively low-impact physical activity that you can (and probably should) do on a daily basis.
Should I walk on an empty stomach?
Although plenty of people swear by fasted cardio, research indicates that partaking in aerobic exercise with or without food does not have a significant impact on body composition outcomes. (6) Whether you walk on an empty stomach or eat something light beforehand, it simply comes down to personal preference.
Should I stretch before or after walking?
Static stretches are best performed post-activity. However, you can engage in a dynamic warm-up routine before going for a walk to increase your core body temperature, promote blood flow, and prime your muscles and ligaments for movement.
How often should I replace my walking shoes?
According to the American Academy of Podiatric Sports Medicine, you should replace your walking or running shoes every 300-500 miles. (7) At a rate of 30 minutes a day, five days a week, that equates to a new pair of shoes every six to 12 months.
What can I do to prevent shin splints?
Shin splints are one of the most common overuse injuries, especially in runners and athletes. To help prevent that painful inflammation around your tibia and shins, make sure to wear supportive shoes, incorporate rest days when needed, and slowly increase your activity level over time.
References
Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
Chomentowski, P. J., Dubé, J. J., Amati, F., Stefanović-Račić, M., Zhu, S., Toledo, F. G., & Goodpaster, B. H. (2009). Moderate exercise attenuates the loss of skeletal muscle mass that occurs with intentional caloric Restriction-Induced weight loss in older, overweight to obese adults. The Journals of Gerontology, 64A(5), 575–580. https://doi.org/10.1093/gerona/glp007
Lee, I., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of step volume and intensity with All-Cause mortality in older women. JAMA Internal Medicine, 179(8), 1105. https://doi.org/10.1001/jamainternmed.2019.0899
Tudor‐Locke, C., & Bassett, D. R. (2004). How many Steps/Day are enough? Sports Medicine, 34(1), 1–8. https://doi.org/10.2165/00007256-200434010-00001
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441–447. https://doi.org/10.1016/j.pcad.2013.09.012
Schöenfeld, B. J., Aragon, A. A., Wilborn, C., Krieger, J., & Sönmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1). https://doi.org/10.1186/s12970-014-0054-7
How Do I Know When It Is Time To Replace My Athletic Shoes. (n.d.). https://www.aapsm.org/replace_shoes.html
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Let’s just say last year didn’t go as expected for Evan “T-Rex” Singleton.
Considered one of the front-runners for the 2022 Giants Live World Tour Finals, the former professional wrestler suffered a significant setback in September 2022 when he tore his right distal biceps tendon during a training session. The injury not only knocked Singleton out of competing in a contest in which he finished third overall in 2021, but it also prevented him from making his first appearance at the Rogue Invitational.
However, more than a year removed from undergoing surgery to reattach his biceps tendon, Singleton has proven he’s still a force to be reckoned with by adding two titles to his strongman resume over the last few months. Coming off victories at the 2023 Giants Live Strongman Classic and the 2023 Giants Live World Open, the Pennsylvania native has plenty of confidence about his chances of winning the 2023 Rogue Invitational, which will take place from Oct. 27-29 in Round Rock, Texas.
As part of their “Road To The Invitational” series, Rogue Fitness spotlighted Singleton’s comeback campaign in a video posted on their YouTube channel on Oct. 18, 2023.
After making it clear that he wants to be the World’s Strongest Man and win the upcoming Rogue Invitational, Singleton left no doubt about his desire to become the face of the sport he’s competed in since 2018.
“I want the average, casual viewer to think of strongman and picture me,” he said emphatically. “That’s what I want.”
Singleton, who stands 6-feet, 6 inches tall and weighs about 351 pounds (159 kilograms), played “every sport at least once” growing up. Although he didn’t shift his focus to strongman until a serious head injury forced him to retire from pro wrestling, he credited his diverse athletic background with giving him the skills that have helped him become a standout in the strength sports world.
And despite having to call it quits on his WWE dream, Singleton learned some valuable lessons that have carried over to his current line of work.
“A lot of my mentality, my attitude, my aggression, I got all of that from wrestling,” he explained. “There is something that drives me to be better than what I was yesterday and to be better than my competition, to be stronger than anything that I run into.”
Fully healed from the injury that left him unable to compete in 2022, Singleton showcased his impressive upper body strength by practicing the Fingal’s Fingers and Log Press. Both movements require strong shoulders, triceps, and core. Supersetting the movements in succession also challenges competitors’ cardiovascular conditioning.
Singleton sounded quite optimistic about his chances of winning that event at the Invitational, as he believes his cardio and ability to lift the Fingal’s Fingers and heavy log should put him in an advantageous position.
On the other hand, the humble competitor highlighted that he needs to work on his clean technique to prepare for the Axle Press — an exercise he hasn’t worked on in over two years.
“I’m going to really fine-tune and really work on the clean so that it’s efficient, it’s precise, and it’s accurate every single rep so I can conserve as much energy for the press,” Singleton explained. “If I get it to my shoulders, it’s going up.”
Singleton admitted that the movement “felt hard” during his training session. However, he was only 50 pounds (22.7 kilograms) away from the expected competition weight, which means he may still have a shot at taking home top honors in the event.
“I am coming in the most complete and the hungriest that I’ve ever been in my life,” Singleton said. “I am pushing as hard as I can to give everything that I can on competition day, and there isn’t anybody that’s going to stop me.”
Overall, the 31-year-old seems mentally and physically prepared to do some serious damage at Dell Diamond later this month. With a pair of recent wins under his belt and an opportunity to secure at least one more before 2023 comes to a close, don’t underestimate T-Rex’s chances of leaving the Lone Star State as the Rogue Invitational’s strongman champion.
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When some people want to build muscle, they start cycling. No, we’re not talking about using performance enhancing drugs — those build a good bit of muscle with a whole host of side effects. We’re talking about actually cycling as in, riding a bike.
Various forms of biking are gaining popularity, either outdoors in the real world or on a stationary bike in the gym, so why not experiment with cycling your way to more muscular legs?
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Spin instructors have nice legs and the muscle burn you feel from cycling can be comparable, or even more intense, than some traditional strength-training leg workouts. So let’s breakdown this unconventional approach to see how, or if, you can pedal your way toward thicker legs.
Fundamentally, cycling is a form of cardio. It taxes your endurance and it doesn’t have the traditional benefits of strength training exercises like squats and lunges. Cycling also doesn’t have coordinated “lifting and lowering” phases of movement (i.e. the involved muscles don’t undergo a contraction phase against resistance followed by a muscle-lengthening phase against resistance).
However, the pedaling required to cycle forces multiple concentric muscle contractions — working against resistance — along many major leg muscles. There is hip flexion, knee extension, and some knee flexion going on with each stroke of the pedal, so it’s valid to wonder if muscle growth can occur. This is all a fancy way of saying that, when cycling, your muscles still produce force to contract, fundamentally similar to strength training.
Muscular Contractions and Tension
Technically speaking, all you need for muscle growth is mechanical tension. (1) This is active force along muscle fibers until they reach involuntarily slow contraction speeds. It’s why the last few reps of a set of squats are the hardest and, generally, the slowest moving.
It’s also why training close to, up to, or beyond failure builds muscle. Those final, highly challenging reps are what triggers hypertrophy.
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So while you don’t calculate training volume or count reps on a bike the same as with a weight training exercise — nobody jumps on a bike for “650 pedals” — mechanically speaking, there is potential for cycling to trigger growth if your muscles are sufficiently challenged.
We’ll talk more about optimizing this later, but let’s go over some cardio myths first. Cycling is, after all, still primarily an endurance-based exercise which can be a conflict of interest for getting jacked.
Low Intensity vs. High Intensity Cardio
Similar to strength training, cardio can be performed at various intensities. For simplicity’s sakes, let’s focus on low intensity, steady-state cardio (LISS) and high-intensity interval training (HIIT). While there are other cardio training methods, comparing these ends of the spectrum will help you understand the key differences.
You can sustain relatively lower intensity cardio for longer periods of time, hence the “steady state” designation. Examples include walking, jogging, slowly swimming laps, casual biking, or anything done at a relatively sustainable pace.
Higher intensity cardio is typically broken up into intervals of work alternated with periods of lower intensity cardio or complete rest. (2) You can’t sustain a near-maximum sprinting speed for too long, or else it wouldn’t really be a sprint.
The Right Cardio for Muscle Growth
While both methods have cardiovascular components like improving your resting heart rate and VO2 max (the amount of oxygen your body uses during exercise), high intensity interval training can potentially stimulate some muscle growth. HIIT requires you to perform for durations and intensities closer to traditional strength training.
Therefore, if the goal is using cycling to build muscle, you need to crank up the bike’s resistance. If you’re cycling for 20 minutes or more, the resistance is likely too low to achieve a true muscle-building stimulus even if your legs “burn” a lot. Similarly, if you were to curl three-pound dumbbells for 20 minutes without stopping, sure that would feel the burn, but it’s not efficient or effective at building muscle.
Does Cardio Eat Muscle?
If you’ve heard tales about cardio dwindling your muscle away, there’s some truth to this, but it’s not what you think.
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Cardio, whether LISS or HIIT, is providing your body a stimulus to adapt to. Outside of undereating and not exercising at all, your body doesn’t “lose muscle.” However, while cardio doesn’t eat away your precious glutes and biceps, the stimulus that you are imposing is a bit conflicted.
Think about it. When you lift heavy weights and try to get stronger, you’re telling your body it should grow muscle to lift heavier weights. But when you cycle or run, you’re telling your body to get more efficient at moving longer distances, and one way to be more efficient is to prevent building significant muscular body weight.
This is why endurance athletes, like marathon runners, are typically slimmer and strength athletes, like powerlifters, are reliably more muscular. When you try to focus on excelling in both during a training routine, there is a compromise called the interference effect. (3)
The interference effect doesn’t necessarily cause muscle loss, but it can compromise the adaptations and positive results made on both ends — muscle growth and building endurance — unless you take care to design the plan with very targeted programming.
So while we established that cycling can build muscle under certain conditions, you won’t build as much as someone who prioritizes their training and recovery toward conventional leg exercises like squats and deadlifts. This is the principle of specificity — specific activities will trigger specific adaptations in your body.
How to Cycle For Muscle Growth
If you’re planning to hop on the spin bike just because you enjoy it, and you’re still hoping to build some muscle, no worries. That’s an acceptable trade-off and here’s how you would go about it.
The pedaling technique is pretty simple. As long as you’re pedaling with your foot secured, you will be training your quadriceps, glutes, and hamstrings. Since building muscle requires progressive overload — a consistently increased challenge from workout to workout — an in-gym stationary bike will be better than getting outdoors on a road bike. This will let you more easily track, monitor, and adjust the majority of variables.
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If you insist on cycling out in the wild, try to accurately track variables by selecting the same distance route with the same elevation changes, and monitoring your pedal output, including cadence and total time.
Switching routes constantly is like switching between dumbbells, kettlebells, and cables every week. You’re constantly changing things, but actual progressive overload might not be occurring.
Cycling Frequency
Next is the placement of your cycling session. Schedule it at the end of a leg workout or on the training day after working your legs. This ensures that your legs are fresh enough to focus on traditional strength training, which will grow the most muscle.
Doing your cycling the day after will also allow your legs to be slightly pre-fatigued, which can help you get relatively more stimulus with relatively less work. After a hard leg session, your legs won’t need as high a degree of cycling intensity to reach fatigue.
In any case, never place your cycling session right before your leg workout. Your leg workout will negatively affected and you will not end up triggering much muscle growth. Remember, cycling to build muscle is already a compromised approach. Don’t compromise it further by ruining your regular leg workouts.
Cycling Intensity
You need to cycle with intensity. For cycling to build muscle, it cannot be preformed at a leisurely, steady-state pace. It will need to be intense enough to nearly resemble a set of strength training.
Intervals of 20-60 seconds of work against a high resistance is a good goal. Aim for eight to 10 sets, which should be plenty if you are doing this hypertrophy-focused cycling session once or twice per week.
Aim for a consistent resistance setting and time for each set. At the end of your workout, check to see how much distance you covered. To ensure muscle growth and provide progressive resistance each week, you need to increase that distance in the same timeframe using the same resistance.
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As the weeks go on, keep pushing for more total distance with the same resistance and time per set. Once you get to a comfortable distance, increase the resistance slightly and start all over.
If you’re cycling out in nature, your best approach is to find a hill and ride up for 10 sets. Use the ride down as part of your rest between each set. But you’ll still need to progressively overload this routine. This could mean cycling uphill while wearing a weighted vest or backpack, or searching to find a steeper or longer hill to increase the challenge.
Deloading
Building muscle with cardio is, in some ways, similar to building muscle with strength training. Sure, one method is far more effective for this goal, but the same general principles apply. Essentially, you apply mechanical tension and you keep consistently apply more so the body adapts.
If you can’t apply more, which will inevitably happen, you need to plan a deload. This is extremely important because cycling at high intensities can be quite fatiguing, especially when performed in addition to your normal strength training workouts.
You might run into a plateau or a drop in performance within a few weeks depending on your overall plan and your general conditioning. A plateau doesn’t mean you need to push harder, it means you need to take a deload week where entire training is significantly lighter and relatively lower resistance.
In strength training, this would mean using lighter weights and/or doing fewer reps per set. On the bike, it means dialing back the resistance and taking some relatively easier rides. This allows any accumulated fatigue to dissipate, so you can comeback in a week or so to push for more PRs and build more muscle in the long-term.
Skip Leg Day, Add Bike Day?
Some people might now be wondering if it’s OK to exclusively cycle to build their lower body muscles. Technically, you could, but it’s quite inefficient, especially if you’re more advanced in your overall fitness. But, you can certainly do what you want and train however you’d like. And it’s still better than not giving your legs any type of training stimulus. If you’re ready to add cycling to your leg-building plans, save this guide as a reference for the best way to pedal a little closer to thicker thighs.
References
Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
Methenitis S. (2018). A Brief Review on Concurrent Training: From Laboratory to the Field. Sports (Basel, Switzerland), 6(4), 127. https://doi.org/10.3390/sports6040127
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Despite being five years removed from his last CrossFit Games appearance, Josh Bridges remains one of the most recognizable and well-respected athletes in the sport. In fact, even though the three-time CrossFit Regionals champion hasn’t competed in the Games since 2018, he still looks more than capable of keeping up with fellow legends like four-time Fittest Man on Earth® Rich Froning Jr. and 2009 CrossFit Games winner Mikko Salo.
Bridges will have an opportunity to showcase the strength, stamina, and resolve that made him a fan favorite later this month at the 2023 Rogue Invitational in Round Rock, Texas. Set to take place from Oct. 27-29, the highly anticipated competition will feature a Legends showcase that should provide plenty of highlight-worthy moments over the course of three days.
With another trip to Dell Diamond on the docket, Bridges took his training to another level in a video posted on his YouTube channel on Oct. 15, 2023.
In the latest episode of his “Paying the Man” vlog series, the former U.S. Navy Seal put together a full-body workout that forced each of the participants to dig deep from start to finish.
Before Bridges and his two training partners, Tayler and Andrew Patterson, began the main part of the session, they completed a “warm-up workout” that proved far more taxing than hitting the treadmill or rower for a few minutes. To prepare for the HIIT-style workout to follow, the trio performed six rounds of a 100-foot sled push and eight bar muscle-ups.
Combining a heavy sled push (371 pounds/168 kilograms) with a gymnastics-inspired pull-up variation provided the perfect mix of strength and cardio training that set the tone for the rest of the session. Plus, utilizing a 1:1 work-to-rest ratio between rounds gave sufficient time for Bridges and his partners to recover as they trained outside under the heat of the Denver sun.
With the initial part of the workout complete, the group hit the stationary bike for a few minutes before ramping up the intensity with a four-part circuit that targeted just about every major muscle group. Rather than trying to hit a specific number of reps or rounds, the six-time CrossFit Games athlete utilized the AMRAP (as many rounds as possible) approach for the 30-minute workout.
“I love AMRAPs because it’s just you against the clock,” Bridges explained. “It’s not a set ‘how much work you’re going to get done,’ it’s a set ‘time you’re going to do work.’ So everyone has the same amount of time, but who’s willing to push harder during the work to get the more reps in, to get more work in.”
Bridges made sure to cover all his bases by selecting two conditioning exercises (the Jacobs Ladder and a 200-meter run), one lower body movement (back squat), and one upper body movement (flat dumbbell bench press).
The workout didn’t necessarily focus on building strength or utilizing heavy loads. Instead, Bridges utilized a relatively light weight (70 pounds/31.7 kilograms) to complete 10 reps on the dumbbell bench press. He followed the same strategy with the squats, opting for 195 pounds (88.4 kilograms) so he could hit all 15 reps on every set. For context on his output, the experienced athlete disclosed that he weighed 165 pounds (74.8 kilograms) several days prior to the session.
However, sandwiching the two muscle-building exercises between the Jacobs Ladder and 200-meter run proved to be particularly challenging.
“That workout is a trap because where you make and lose time is on the bench and squats, and everything else is like just maintain a pace,” Bridges explained. “It’s not long enough to gather spare seconds for the effort.”
Covered in sweat and clearly fatigued from the four-exercise HIIT session, it’s clear his style of programming paid off for everyone involved. Bridges, who impressively finished in 13th place at the 2016 Games as both the oldest (33) and shortest (5-foot 2-inch) Individual Mens competitor, delivered some words of wisdom from his home gym once the workout concluded.
“Like any sport, it takes time to realize who you are as an athlete and where you should push, where you shouldn’t push, and where you should back off,” he explained. “It’s really fun getting to share these types of workouts and showing her [Tayler] what kind of athlete she can become.”
30-Minute Full-Body AMRAP Workout
Jacobs Ladder – 100 feet
Flat Dumbbell Bench Press – 10 reps
Back Squat – 15 reps
Run — 200 meters (656 feet)
While Bridges may no longer be “in his prime,” the 41-year-old most certainly still has the mindset of a champion. And after representing the CrossFit Legends well a year ago, he looks ready to give the Round Rock crowd another classic performance at the 2023 Rogue Invitational.
L-carnitine is a compound the human body produces in small amounts out of the amino acids lysine and methionine to facilitate the transfer of long chain fatty acids into mitochondria for energy production. But most of the carnitine we use comes from the animal products we eat, particularly red meat, and if you really want a large dose you’ll need to supplement. And that’s what most people are referring to when they talk about L-carnitine: the supplement.
As a supplement, L-carnitine offers a host of benefits across a wide variety of physiological systems:
Weight loss
Body recomposition
Energy production
Hormone optimization
Endothelial function
Heart health
Liver health
Antioxidant status and oxidative stress
Cognitive function
Let’s explore these in more detail.
Fat loss
L-carnitine increases fat utilization at the mitochondrial level, thereby reducing fat stores and increasing fat loss. Could it all be so simple? Yes, it actually works. It’s not a wonder supplement. It’s not going to result in rapid fat loss and it’s no wonder weight loss drug. But it helps:
A meta-analysis of human studies found that L-carnitine supplementation has a modest effect on fat loss.1
Body recomposition means improving the tissue distribution of your body—reducing body fat and increasing lean mass, which includes muscle, bone, and connective tissue. Body recomposition is actually even more important than “weight loss,” since we all want to lose body fat and build muscle, not just “lose weight.” Turns out that L-carnitine helps immensely with this.
Dialysis patients who take L-carnitine retain more lean muscle mass while improving their ability to function in the world.3
Children with a muscle wasting disease had much lower levels of carnitine in their blood.4
Carnitine increases fat burning in overweight subjects while maintaining lean mass and blocking the protein catabolism that normally accompanies fat loss.5
In pancreatic cancer patients, those taking carnitine lived longer and gained weight, while those not taking L-carnitine died earlier and lost weight.6
In elderly patients with rapid muscle fatigue, L-carnitine helps lower fat mass, increase strength, and increase lean muscle mass.7
Recent guidelines even stress the role of carnitine in red meat’s ability to counter sarcopenia, or muscle wasting.8
Energy production
The basic physiological role of carnitine is to facilitate the production of ATP—the body’s energy currency—in the mitochondria. If you supplement with L-carnitine, it stands to reason that you will increase energy production. Does this happen in live humans? Do they actually get more energy and reduce fatigue?
In hypothyroid patients, L-carnitine has been shown to alleviate fatigue.9
It helps older adults who suffer from rapid muscular fatigue stick to a workout plan and get stronger, fitter, and leaner in the process.
Male hormone optimization
One of the most popular reasons men take L-carnitine is to improve their hormonal milieu. Does it work?
L-carnitine increases androgen receptor activity. Without active androgen receptors, any testosterone you have has no where to go, no way to interact with the cells.11
In infertile men, L-carnitine improves sperm motility and concentration as well as testosterone and luteinizing hormone levels.12
Endothelial function
Endothelial dysfunction—characterized by poor blood flow, increased blood pressure, and low nitric oxide levels—is almost always accompanied by carnitine deficiencies, leading researchess to explore if carnitine supplementatio could
Both animal models and human studies show that carnitine supplementation lowers blood pressure.13
Carnitine supplementation has also been sown to prevent endothelial dysfunction.14
By any marker of heart health, L-carnitine improves it.
It reduces LDL and triglycerides while increasing HDL.
When given to heart failure patients, it improves function and outcomes.16
It even improves blood pressure (itself a huge predictor of heart trouble).
Liver health
A recent meta-analysis found that L-carnitine consistently and reliably lowers liver enzyme levels, which is a strong indicator that it’s’ making the liver healthier.17 Once again, this comes down to the compound’s ability to improve mitochondrial energy production and respiration—when your power plants are running smoothly, everything else falls into place.
Oxidative stress
By increasing energy production at the mitochondrial level, L-carnitine improves resilience and lowers inflammation in the face of stress, especially in people facing a lot of oxidative stress.
L-carnitine supplementation lowers CRP levels in heart disease patients, which indicates lower baseline inflammation.18
In critically ill patients, L-carnitine lowers inflammatory markers.19
Cognitive function
A large recent review concluded that L-carnitine and other carnitine supplements are effective at improving cognitive function across a broad range of dementias and cognitive degeneration diseases, primarily by improving mitochondrial respiration and ATP production. It appears to reduce age-related mitochondrial decay, reduce brain cell death, and lower brain cell stress.20
Overall, L-carnitine is a good and safe option for anyone with cognitive decline..21
Who should take L-carnitine?
Vegans and vegetarians. As red meat is the most abundant source of L-carnitine in the human diet, those who refuse to eat any meat at all tend to be low in the nutrient. 1-2 grams per day is a smart concession for any plant-based dieter. Studies show that it’s far more bioavailable in vegans/vegetarians than omnivores, which suggests they should be eating it—the body greatly desires it.22 There isn’t a ton of research on vegetarians taking the supplement, but those I’ve talked into taking it report having far more energy than before.
Hypothyroid patients: As it’s been shown to alleviate fatigue in this population, L-carnitine is a no-brainer.
Seniors who don’t eat much meat: The more frail an older person is, the lower their blood carnitine levels tend to be.23 Taking supplemental L-carnitine is an easy win.
Anyone under a lot of stress: Stress is stress is stress, and L-carnitine has been shown to help you become more resilient when faced with it.
How much L-carnitine should you take?
Doses of 1-2 grams per day split into two are typical, but doses of up to 5-6 grams per day have been taken and appear to be safe.
If you want to stick to food, 100 grams of lean beef contains around 150 mg of carnitine.
Should you worry about TMAO?
L-carnitine supplementation (or consumption via meat) increases a compound called TMAO, which is a metabolite gut bacteria produce after they come into contact with L-carnitine and other nutrients like choline. TMAO has been linked to atherosclerosis, which has led the frantic masses to worry about meat consumption and L-carnitine supplementation. Is this a legitimate worry? Can L-carnitine increase heart disease?
All the evidence we have suggests that L-carnitine reduces heart disease—just refer back to the benefits sections above. It improves the lipid profile, reducing LDL and triglycerides while increasing HDL. It improves all-cause mortality. It even lowers body weight and improves body composition. All signs point to L-carnitine improving heart health, not worsening it. That it also increases TMAO suggests that people should stop worrying about TMAO, too.
However, if you are worried about TMAO levels, eat raw garlic every day. The allicin in garlic can reduce TMAO levels.24 Crush or chop it and let it sit for ten minutes before consuming it to allow the allicin to proliferate.
That’s it for today. If you have any other questions about L-carnitine, let me know down below!
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Not that long ago, electrolyte powders were really only something that serious runners, cyclists, and athletes who trained in the heat had on their radar. Today, they’re available in pretty much every grocery and drug store, and in formulations and flavors designed to help everyone from kids to elite athletes to stay hydrated.
But with so many electrolyte powders, how do you know which one to choose?
Evaluating the electrolyte amount, ingredient list, flavors, and price can be overwhelming and confusing. You don’t want to waste your money on a powder that tastes bad or spend hours researching and reading reviews for the best option. And you shouldn’t need a science degree to figure this out!
Here are the best electrolyte powders that our team of experts recommend for athletes, individuals training in the heat, and those of us who just want to supercharge our water.
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.
How We Chose the Best Electrolyte Powder
Our Breaking Muscle team members tasted, tested, and trained with over 20 of the most popular electrolyte powders. We gave each powder an overall score based on the quality and dosage of electrolyte blend, but also flavors, taste, texture, potential side effects, and whether it’s third-party tested. We also compared the prices and the customer reviews to find the best value for money.
We know that people use electrolytes in a wide range of situations and settings, so our top picks cover not only the the best electrolyte powder overall, but also electrolytes for athletes, for taste, sugar-free electrolytes, electrolyte-containing drink powders, and for runners, so you have everything you need to choose the best electrolyte powder for your needs.
Transparent Labs Hydrate is our pick for the best electrolyte powder overall because it has a fully transparent label with ingredients that are third-party tested. It also hits some big checkmarks for users with specific needs, like being gluten-free, vegan-friendly, and free of artificial sweeteners, colors, and preservatives. After testing it for several weeks, the Breaking Muscle reviews staff scored it 4.5 out of 5 stars.
Unlike many other supplements, including a surprising number of electrolyte powders, Transparent Labs Hydrate is a hydration drink that’s free of any proprietary ingredient blends. Companies often hide the dosages of of certain ingredients on the labels of their supplements under a “blend” or “matrix,” supposedly to protect them from other brands who would simply make a duplicate product for their profit. However, it also means they can claim to include a popular ingredient, while doing so in a less-than-effective dose.
Transparent Labs lives up to its name by showing exactlywhat you get in each serving: research-backed dosages of four electrolyte ingredients, plus the amino acid taurine, which helps maintain the body’s water/electrolyte balance. This means you can confidently customize the dosage according to your needs and preferences without worrying about underdosing or overdosing on ingredients.
One of our product testers used Hydrate as both a pre-workout andpost-workout drink. In both instances, they noticed increased hydration but found that when taken before training, it was an excellent way for them to improve their muscle endurance. It’s possible an electrolyte powder can be the best non-stim pre-workout you haven’t tried.
Hydrate is certified by the third-party testing agency Informed Choice for purity, potency, and accuracy, and the results of each are available for anyone to see on the Certificates of Analysis page on their website. This means that you can be confident that each serving of Hydrate meets a high standard of quality and efficacy and includes exactly what it claims to contain while being free of contaminants that could harm your health and performance.
Currently, Hydrate only comes in two flavors: Tropical Punch and Peach Mango. Some commenters have noted that the tropical punch flavor tends to be very sweet, which our tester confirmed. “If you follow the package’s directions it tastes like a very concentrated Hawaiian punch, which is why I tend to add more water than recommended,” they reported. “I’ve added this to a shaker bottle of cluster dextrin and the taste still comes through very strongly.”
If you’re sensitive to sweet flavors, start with a half serving instead, or double the water.
Informed Sport-certified for accuracy and banned substances
351 milligrams of essential electrolytes with 500 milligrams of coconut water powder
No artificial colors, flavors, or dyes
Rated 5 out of 5 from over 2,099 reviews
Gluten-free, vegan-friendly, non-GMO
Cons
Sucralose and stevia might be too sweet for some
Not suitable for those with tree nut allergies
Kaged Hydra-Charge is the best hydration mix for athletes because it’s Informed Sport-certified, provides 351 milligrams of five essential electrolytes, and has no artificial colors, flavors, or dyes. For these reasons, we scored it 4.5 out of 5 stars overall.
As an athlete, your body is your livelihood, and having peace of mind with your supplements is priceless. The Breaking Muscle reviews team loves that every batch of Kaged Hydra-Charge is tested for contamination against a broad range of banned substances using accredited methods. Informed Sport has over 60 years of experience in anti-doping testing for sports, so you can trust that Kaged Hydra-Charge is safe and compliant with the highest standards of quality and purity — giving you the lowest possible risk of being flagged for an illegal substance due to supplement contamination.
But Hydra-Charge is also a first-class hydration tool for athletes who sweat heavy and need to maximize athletic performance. It delivers a powerful blend of five essential electrolytes in each 351-milligram dose, plus an additional 500 milligrams of coconut water powder. With this combined cocktail, Hydra-Charge has the potential to maintain your fluid balance, prevent muscle cramps, support muscle function, and promote recovery.
When your goal is the top of the podium, you treat your body like a temple. Kaged Hydra-Charge supports your quest by having no artificial colors, flavors, or dyes — a rarity in our world of ultra-processed foods and drinks. But rest assured, Kaged still respects your taste buds! Hydra-Charge comes in eight flavors and has an average rating of 5 out of 5 from over 2,099 reviews.
Our product testers tasted the orange mango and said it was DELIGHTFUL (they even used all-caps), with more of an emphasis on the citrus flavor than the mango. They found it sweet but not overpowerfully so. It also dissolved 100 percent.
Look further down the label, and you’ll notice that the last two ingredients are stevia and sucralose. Kaged uses small amounts of both “to mask bitterness and improve the overall taste profile,” according to the company’s website. While stevia is plant-based and zero-calorie, a July 2018 study in Nutrients determined that it’s still 50 to 350 times sweeter than sugar. (1) Because of this, people sensitive to sweetened foods or drinks might want to start with a smaller serving or add more water than recommended.
Hydra-Charge uses coconut water powder, a common ingredient in electrolyte blends. A May 2020 study in The Annals of Allergies, Asthma, and Immunology found the prevalence of tree nut allergies to be less than one to three percent worldwide, but it still means this electrolyte powder isn’t suitable for people who know they are sensitive to coconut products or who are allergic to tree nuts. (2)
Best Tasting Electrolyte Powder: Liquid I.V. Hydration Multiplier
Liquid I.V. Hydration Multiplier is the best-tasting electrolyte powder due to its wide range of 11 flavors that have a balanced salty-to-sweet taste while being easy to carry and mix well.
Showing how Liquid I.V. looks when mixed in water
Whether you prefer fruity, citrusy, or tropical flavors, you’ll find something in Liquid I.V.’s lineup that suits your taste buds. Our product testers ordered a variety pack with Lemon Lime and Acai Berry. They found them not too sweet, just a touch salty, and true to the flavors in both cases. One of our pregnant staff members who finds herself parched all the time raved about Liquid I.V. She said that she is often still thirsty after drinking plain water, and Liquid I.V. is the only thing that will quench her thirst.
While some popular electrolytes come in scoopable powder form, Hydration Multiplier comes in pre-measured packets. The powder dissolves easily in water and doesn’t leave any clumps or residue. You just need to follow the instructions and mix each packet with 16 ounces of water. Our testers noticed that the drink can turn out a bit grainy if using less than the recommended amount of water. That said, you can add more water if you prefer a slightly more diluted flavor.
Hydration Multiplier’s lightweight packets are small enough to stash in a gym bag, backpack, or pocket for whenever you need hydration. There’s no need to worry about measuring scoops or spilling powder. Just tear open a packet, pour it into a bottle of water, shake it up, and drink.
Pouring a packet of Liquid I.V. into a cup of water
Personally, I’ve been keeping a package of Liquid IV in my pantry at all times for a couple of years. When I drink a packet after an intense workout, I’ve noticed that I recover faster and feel less beat up overall, especially on a hot, humid day.
The downside of such tasty flavors is that they result from added sugar. Liquid I.V. uses pure cane sugar as its first ingredient, contributing 45 calories and 11 grams of sugar per packet. This is still far less than a can of soda, but it may not be ideal for people watching their sugar intake or who have diabetes. While cane sugar is arguably better than corn syrup or other artificial sweeteners, it’s still a source of empty calories that can affect your blood sugar levels.
Liquid I.V. also claims to provide three times more electrolytes than traditional sports drinks. However, when you look at the electrolyte content, it only has 500 milligrams of sodium and 370 milligrams of potassium per packet. It also doesn’t contain calcium or magnesium, key electrolytes for muscle function and nerve transmission. This means that Liquid I.V. has the lowest total electrolyte count out of all the powders in this article and is the main reason we only scored it 3.8 out of 5 stars.
LMNT Zero-Sugar Electrolytes is the best sugar-free electrolyte powder we tested. It not only has no sugar, but is also free of gluten, fillers, and any artificial ingredients, making it ideal for keto, paleo, low-carb, intermittent fasting, and gluten-free diets. After taking it before and after our workouts and at various times of the day when we felt extra thirsty, we scored it 4 out of 5 stars.
A packet of unflavored LMNT Electrolyte Powder
This electrolyte drink has zero sugar and only two grams of carbs per serving, much lower than other electrolyte beverages. You can enjoy this drink without worrying about breaking your ketosis or low-carb nutrition plan and know that you’re simultaneously maximizing your hydration status.
The packets are lightweight and small enough to stuff in your gym bag, day bag, or pockets for hydration anywhere you go. You don’t need to measure or scoop anything; just tear open a packet and mix it with water. Whether you are working out, traveling, or just feeling dehydrated, these packets are easy to use and convenient to carry around.
LMNT claims to give you electrolytes in the “perfect ratio for optimal hydration and performance.” They state that a robust body of scientific literature shows we have underestimated our electrolyte needs for decades, especially if you live an active, low-carb, or ketogenic lifestyle. Yet, popular electrolyte drinks on the market still have low amounts of electrolytes and include a ton of sugar.
So what’s the solution? In a word, salt! LMNT provides 1,000 milligrams of sodium, nearly double any of the other supplements we featured in this list. It also offers 200 milligrams of potassium, and 60 milligrams of magnesium per serving, both of which are essential for maintaining fluid balance, nerve function, muscle contraction, and energy production.
All that sodium can be beneficial for replenishing the sodium lost from sweating, but some people may find the “salted” flavors, such as Citrus Salt or Chocolate Salt, too savory for their liking. But this is definitely a matter of personal taste.
A packet of LMNT mixed in a glass of water
One of our Breaking Muscle product testers reported that she loved the saltiness, and finds it to be thirst-quenching, especially since she’s constantly parched due to being pregnant. If saltiness isn’t your craving, try the other flavors without the S-word in their names. Personally, I loved the Mango Chili flavor, which had the same 1,000 milligrams of sodium but a less salt-forward profile. I was afraid that it would be too spicy and make me feel even hotter after a workout, but it turned out the subtle spiciness was just right.
These packets don’t come cheap, though. A 30-pack of LMNT retails for $40.50 on Amazon, which is $1.35 per serving. This is more expensive than other electrolyte powders such as Kaged Hydra-Charge, which only costs $0.50 per serving. However, for athletes in need of serious levels of sodium, the high quality and effectiveness of LMNT could justify the higher price tag.
XWERKS Motion is a complete solution for your hydration, fuel, and recovery needs. Each serving contains 25 grams of carbs, three grams of BCAAs, and the electrolytes calcium, magnesium, and sodium for hydration. This makes it a great pre-workout sipper for anyone who has found themselves mixing products or adding extra ingredients to their electrolytes in the past.
The carbs in Motion come from cluster dextrin, a new carbohydrate type with a high molecular weight and a low osmotic pressure. This means it dissolves easily, passes through your stomach quickly, and replenishes your energy levels faster than other carbs. Cluster dextrin can be gentle on your stomach and shouldn’t cause bloating or discomfort. This makes it a great carb for long-duration training, marathons, or other races, or for athletes who want to avoid fatigue and maintain high intensity during their workouts.
One of our product reviewers said Motion really shines as a pre-workout drink when they don’t feel like eating before an early morning workout. He can feel the difference in his energy and output during those sessions.
That said, the carb content might be a bit excessive for someone just looking for an electrolyte for daily drinking. If that’s you, consider saving Motion for your workouts, and sipping on a different blend throughout the day.
Each serving of Motion also contains three grams of the branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. Dietary BCAAs are essential for muscle growth and repair, and a November 2019 meta-analysis in Vitamin and Nutrition Research found that supplemental BCAAs helped limit exercise-induced muscle soreness when taken after exercise. (3)
The BCAAs in Motion come in a 2:1:1 ratio of leucine to valine and isoleucine. Leucine is the most important of the three for recovery, so you can enhance your recovery and be ready for your next fitness challenge. A Breaking Muscle reviewer noted that he often uses it as a recovery drink or any time he feels hot and sweaty.
Speaking of sweat, XWERKS Motion contains calcium, magnesium, and sodium to help you stay hydrated and avoid the adverse effects of electrolyte loss. However, its sodium content is the lowest of the products we tested, at just 34 grams, or one percent of your daily allowance. If you’re a particularly heavy sweater or are training in the heat, you might benefit from some additional sodium on top of this drink, or some extra salt on your food.
Motion currently only comes in only one flavor: Raspberry Lemonade. The Breaking Muscle product reviewers found it tasted more like raspberry than lemonade but was still quite refreshing. They also noted that following XWERKS’ instructions led to a drink that was slightly powdery and suggested using more water than recommended on the packaging to improve its texture. We gave it 4 out of 5 stars because we wished it tasted more like the flavor name and would have liked it to be more soluble.
Most of the electrolyte supplements we included here are either NSF Sport Certified or Informed Sport Certified, which indicates that they have been tested for banned substances and contaminants. While XWERKS’ website claims that “every batch of XWERKS is third-party tested for potency and purity,” the products themselves don’t contain any certifications showing this. These approvals would give consumers more confidence and trust in XWERKS.
No artificial flavors, sweeteners, or preservatives
2, 000 milligrams of electrolytes
Cons
Noticeably more expensive
Very salty flavor
BUBS Hydrate or Die is NSF Sport Certified and comes in convenient single-serve packets, which can be a huge help for serious runners without much pocket space to spare.
BUBS Hydrate or Die at the Breaking Muscle testing facility
This electrolyte blend is also NSF Sport Certified, which means an independent organization has tested and verified this product line to ensure it doesn’t contain banned substances, contaminants, or impurities that could harm your health or performance. Especially if you compete beyond the recreational level, this can help you maximize your performance while minimizing your risk from contaminated supplements.
Unlike other hydration mixes that come in bulky containers and use a scoop for measuring, BUS Hydrate or Die’s packets are lightweight and small enough to keep in a fanny pack, running pack, or your pocket, so you can stay hydrated without being slowed down. Just tear open a packet and pour it into your water bottle, shake well, and enjoy.
The formulation is based on natural ingredients free from genetically modified organisms (GMOs), glute, and soy. This means you can enjoy electrolytes’ benefits without worrying about potential allergens, sensitivities, or preferences that may affect your diet. If you have celiac disease or are vegan, Hydrate or Die is still compatible with your lifestyle and running goals.
Our product tester tried the orange flavor, and it got their attention immediately. They likened the saltiness to licking the sweat off their lips. Compared to the LMNT electrolyte powder, they found BUBS saltier with less citrus flavor. They only rated out 4 out of 5 stars for this reason.
BUBS Naturals Hydrate or Die Hydration is relatively expensive compared to other electrolyte powders on the market at costs $34 for 18 packets, about $1.89 per serving. This is more than double the price of other popular electrolyte powders, such as Transparent Labs Hydrate. With that and the flavor in mind, it’s definitely more of a fit for high-sweat training and race day, rather than for normal daily sipping.
What Are Electrolyte Powders?
Electrolyte powders are supplement powders that you can add to your water or other beverages to replenish the minerals and electrolytes you lose through sweat, urine, and daily life.
Electrolytes conduct electricity when dissolved in water, making them vital for many functions in your body, such as muscle contraction, nerve transmission, fluid balance, and pH regulation. A few of the key electrolytes are sodium, potassium, calcium, magnesium, chloride, and bicarbonate. (3)
Electrolyte powders, such as tablets, capsules, packets, or tubs, come in different forms. They also come in different flavors like lemon, orange, berry, or unflavored. Some contain additional ingredients, including vitamins like vitamin C or B vitamins, antioxidants or sweeteners like glucose, stevia, sucralose, or sugar. Even some of the best electrolyte tablets and powders also contain caffeine, so make sure to read the label closely before buying.
Benefits of Electrolyte Powder
There are many benefits of using electrolyte powder, especially if you are an active person who sweats a lot, or if you live in a hot or humid climate.
Reduce the risk of dehydration. Dehydration is a condition where your body loses more water than it takes in, and it can cause symptoms such as headache, fatigue, dizziness, confusion, or even fainting. By adding electrolyte powder to your water, you can ensure that you replace the fluids and electrolytes you lose and stay hydrated throughout the day.
Improved athletic performance. You need electrolytes to keep your muscles and nerves functioning properly, whether exercising, working, studying, or just living your life. If your levels get low enough that you experience an electrolyte imbalance, you may experience cramps, weakness, spasms, or even an irregular heartbeat. You can enhance your endurance, strength, speed, and recovery by using electrolyte powder before, during, or after athletic activity.
Supports overall health. Electrolytes are not only crucial for physical performance but also for overall health and wellness. They can help regulate blood pressure, blood sugar, bone density, kidney function, and much more.
When Is the Best Time to Take Electrolyte Powder?
This question has no definitive answer, as it depends on your individual needs and preferences. However, here are some general guidelines that you can follow — just make sure to follow the directions on the label and not exceed the recommended dosage:
Before exercise: If you plan to do a long or intense workout or compete in a sports event, take some electrolyte powder about 30 minutes before you start. This will help prepare your body for the upcoming physical activity and reduce the risk of dehydration and fatigue.
During exercise: If you are sweating a lot or exercising for more than an hour, you can sip some electrolyte powder mixed with water every 15 to 20 minutes. This will help replenish the fluids and electrolytes you lose and maintain your performance and energy levels. Consider a powder that includes carbohydrates like XWERKS Motion for long-duration, continuous intense exercise.
After exercise: If you have just finished a hard workout or competition, taking electrolyte powder immediately after you stop can help restore your fluid-electrolyte balance and speed up your recovery and muscle repair. (4)
Any time: If you aren’t exercising but still want to enjoy the benefits of electrolyte powder, you can take it any time during the day as a refreshing drink.
What To Look For in an Electrolyte Powder
Electrolyte Content
The whole point of using an electrolyte powder is to replenish the essential minerals you lose through sweat, such as sodium, potassium, magnesium, and calcium. Look for powders with at least 300 milligrams of sodium and 100 milligrams of potassium per serving, as these are the most important electrolytes for hydration.
Magnesium and calcium are excellent additions that companies will look to cut costs on, so consider it a bonus when they’re included. You can also look for powders with other trace minerals, such as zinc, copper, manganese, and selenium, for added benefits.
Calories
Calories are a big differentiator between electrolyte supplements and traditional sports drinks. Unless you’re looking for a meal replacement, you want to avoid a powder loaded with calories. Look for ones that have less than 50 calories per serving. Some of the products we reviewed here are even calorie-free.
A possible exception to this rule is when you need to hydrate during a multi-hour strenuous exercise session. For these situations, consider an electrolyte like XWERKS Motion, which contains 110 calories per serving and 25 grams of fast-digesting carbs.
Other Ingredients
Some electrolyte powders have more than just electrolytes. Kaged Hydra-Charge contains a blend of antioxidants, for example, and BUBS Hydrate or Die contains 1.5 milligrams of iron. Many electrolyte supplements can also contain additional vitamins, amino acids, or caffeine. These can be helpful if you’re looking for an energy boost, enhanced recovery, or immune support.
However, caffeine can also cause side effects such as jitters, nausea, or headaches if you’re very sensitive or have already taken a high dose of caffeine from another supplement. This is a big reason to be careful with powders with long ingredient lists or hidden amounts under proprietary blends. Read the label carefully and avoid anything you’re allergic or sensitive to.
Electrolyte powders come in a variety of flavors, from fruity to salty — and even a few that are chocolatey! You might find some delicious and others downright disgusting. The taste of your powder can make a big difference in how much you enjoy drinking it and how often you use it. Try to find a flavor that you like and that matches your preferences.
For example, go for lemon or lime if you like sour drinks. If you want sweet beverages, go for berry or orange. If you enjoy creamy drinks, go for vanilla or coconut. If you like salty flavors, go for salted chocolate or caramel.
Dissolvability
A clumpy or gritty electrolyte powder can ruin both the taste and texture of your drink at the exact moment when you’re thirstiest. What a drag! Look for powders that dissolve quickly and fully in the recommended water amount without leaving any residue or sediment.
Convenience
Depending on how and when you train, you may want an electrolyte powder that’s easy to carry around. If you’re on the go often, look for powders in individual stick packs that you can toss in your bag or pocket. That way, you can always have one handy when you need it.
If your run or ride always starts from home, you can also look for powders in tubs or jars that you can scoop out and measure yourself. This can be more economical and customizable, but also messier.
Final Thoughts
Electrolyte powders are a great way to stay hydrated and healthy, especially if you’re active or live in a hot or humid climate. However, not all electrolyte powders are created equal.
You should look for one that replenishes the important electrolytes you lose through sweat, such as sodium and potassium. You should also find one that suits your taste buds and lifestyle, whether you need a convenient packet to take on the go or a tub to mix at home.
And, of course, consider the ingredients’ price and quality — you don’t want to break the bank or compromise your health.
We selected Transparent Labs as the best electrolyte brand. Their electrolyte powder called Hydrate has a fully transparent label with gluten-free and vegan-friendly ingredients while being third-party tested. It also tastes great both during exercise or as a daily water enhancement.
Do electrolyte powders really work?
Yes, electrolyte powders provide your body with essential minerals that help regulate fluid balance, muscle contraction, nerve function, blood pressure, and pH levels. They can improve your performance and recovery and can be especially helpful if you lose a lot of fluids and electrolytes through sweating, vomiting, diarrhea, or fever.
What is the healthiest electrolyte water to drink?
The healthiest electrolyte water is infused with LMNT Keto Electrolyte Powder Packets. It has no sugar, gluten, fillers, or artificial ingredients, making it ideal for keto, low-carb, intermittent fasting, and gluten-free diets.
Is it okay to drink electrolyte powder every day?
It’s perfectly safe to drink electrolyte powder every day. However, you probably don’t needto drink electrolyte powder every day if you eat a healthy diet. You may already get enough electrolytes from food sources such as fruits, vegetables, dairy products, nuts, seeds, and salted foods.
Research
Samuel P, Ayoob KT, Magnuson BA, et al. Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential. J Nutr. 2018;148(7):1186S-1205S. doi:10.1093/jn/nxy102
McWilliam VL, Perrett KP, Dang T, Peters RL. Prevalence and natural history of tree nut allergy. Ann Allergy Asthma Immunol. 2020;124(5):466-472. doi:10.1016/j.anai.2020.01.024
Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA. Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis. Int J Vitam Nutr Res. 2019;89(5-6):348-356. doi:10.1024/0300-9831/a000543
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Between having a doctorate in education, an International Federation of Bodybuilding and Fitness (IFBB) pro card, and a string of 10 straight powerlifting competition victories, Patricia Johnson entered the 2023 International Powerlifting Federation (IPF) World Masters Championships with a loaded resume and little to prove. However, that didn’t stop the decorated American athlete from delivering another elite performance in Ulaanbaatar, Mongolia.
Competing in the +84KG Masters 2 (50-59 years old) class, Johnson claimed her first IPF Masters World Championships title in historic fashion by deadlifting 562.2 pounds (255 kilograms) on her final attempt. Not only did the 53-year-old impress the audience by setting the raw deadlift World Record for her division, but she also cemented her case as an all-time great by setting the +84KG Masters 2 IPF World Record with a total of 1,267.7 pounds (575 kilograms).
Johnson’s dominant showing during the Oct. 8-15 event ended a near decade-long reign for Manaena Sonia, who set the +84 Masters 2 deadlift World Record at the 2014 IPF World Classic Powerlifting Championships by locking out 507.1 pounds (230 kilograms). In fact, Johnson surpassed Sonia on her first attempt by successfully hitting 509.3 pounds (231 kilograms).
That set the stage for a powerful rep of 540.1 pounds (245 kilograms) on her second attempt, followed by a third lift that officially put her 53 pounds (24 kilograms) ahead of the previous world record.
Here’s a breakdown of Johnson’s top performances at the contest:
Patricia Johnson (+84KG) | 2023 IPF World Masters Championships Top Stats
Deadlift — 562.2 pounds (255 kilograms) — IPF World Record
Total — 1,267.7 pounds (575 kilograms) — IPF World Record
Although Johnson just missed out on setting a back squat PR, she matched her personal all-time best performance on the bench. She also found herself well ahead of the pack by the time the competition concluded. Johnson’s record-setting total blew away second-place finisher Ali Cosner with a 292.1-pound (132.5-kilogram) difference.
Johnson’s also bested the previous World Record total of 1,118.8 pounds (507.5 kilograms), also set by Sonia at the 2014 IPF Worlds, by a margin of 148.9 pounds (67.5 kilograms).
As a gathering of some of the most experienced powerlifters from around the globe, it may not have been a surprise that Johnson wasn’t the only competitor to pad their powerlifting resume over the week-long event.
2023 IPF World Masters Championships World Records
Athletes from several non-equipped Masters divisions set world records at this year’s international competition.
Squat
Franklin Leon (59KG) — 490.5 pounds (222.5 kilograms) — Men’s Masters 1 (ages 40-49)
Despite being one of more than a dozen record-breakers at the meet, Johnson certainly left her mark in Mongolia by smashing two records that stood for almost a decade. If she continues on the same path that brought her this far, she should be able to rack up even more championship hardware and continue stamping her name in the record books over the coming years.
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Everybody’s talking about gut health these days, which means probiotics are finally getting the attention some of us felt they deserved all along. Probiotics are like the “good guys” in your gut — they’re helpful bacteria that hang out with other tiny creatures like bacteria, fungi, viruses, and protozoa in your large intestine to help maintain a balanced microbiome. Probiotics, either from fermented foods or supplements or both, can support smoother digestion and enhanced immune health.
Our Breaking Muscle team, including certified personal trainers, nutrition experts, competitive Olympic weightlifters, and other highly credentialed individuals, have tested 20 of the most popular probiotic supplements so you can feel confident when you’re comparing similar-looking products online.
As a registered dietitian and nutrition writer who’s no stranger to providing education about probiotics, I’ve combined my knowledge of nutrition with their product feedback to offer you an extensive guide delving into the best probiotics for women.
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.
How We Chose the Best Probiotic for Women
Our selection of top probiotics for women was determined by analyzing specific strains, live bacteria quantity, and the pricing of each product. Additionally, our first-hand testing of 20 probiotics enabled us to learn more about them from a customer perspective. To identify the best options, we combined our experiences with reviews from verified customers, assessing factors like taste, ease of swallowing, scent, and any potential side effects.
Additionally, we took brand reputation and credibility into account, giving preference to those with transparent labeling and third-party testing. Our goal is to offer candid reviews that empower women to make well-informed choices when selecting a probiotic supplement.
11 billion colony-forming units of live strain probiotics
No refrigeration necessary
Delayed-release capsule
Third-party tested
Cons
Not available on Amazon
More expensive than other options that cost less than $1.00 per serving
Automatically signs you up for a subscription when you make a purchase
Ritual Synbiotic+ is a three-in-one supplement, containing prebiotics, probiotics, and a postbiotic. It’s made with traceable, gluten-free ingredients without common allergens. The probiotic blend includes two of the world’s most clinically studied strains for a balanced gut microbiome.
It’s increasingly common for probiotic supplements to also contain prebiotics. Prebiotics are fibers that act as food for probiotics, helping healthy populations to flourish and thrive in the gut. PreforPro, a prebiotic bacteriophage blend, is included in Synbiotic+ to support the growth of beneficial bacteria living inside the gut.
Eleven billion colony forming units (CFUs, or the number of bacterial cells) from the live bacteria strains lactobacillus rhamnosus (LGG) and Bifidobacterium animalis ssp. lactis (BB-12) make up the probiotic blend in Synbiotic+. These highly-studied probiotics can help relieve occasional discomforts such as bloating, gas, and diarrhea.
The postbiotic, tributyrin, is a triglyceride (a type of fat), made up of three molecules of butyric acid linked to glycerol. When released from tributyrin, butyric acid may support the growth of beneficial gut bacteria and promote the health of intestinal cells.
The delayed-release capsule is designed to help its contents reach the colon, the ideal place for probiotics to survive and grow. Its appearance is cutting-edge, and we think it even smells better than other probiotics. Synbiotic+ is mint essenced, which our Breaking Muscle tester found to be refreshing after testing other brands, which can tend to smell earthy. The capsule itself isn’t too large, and we found it to be easily swallowed without discomfort.
Some customers report uncomfortable side effects when first starting this supplement. Our team member experienced a little gas, but nothing unbearable. This is normal when starting a probiotic because your gut needs a little time to adjust to 11 billion or so new guests.
Furthermore, the product is third-party tested, so you know it’s been evaluated for heavy metals and potentially harmful contaminants.
30 billion colony-forming units of live strain probiotics
Third-party tested
Cons
Only one strain of bacteria
Having to take three capsules per day raises the cost
Kaged Pro-Biotic is designed to improve both gut function and exercise performance. Recent research indicates that incorporating a probiotic supplement may help athletes improve their muscle endurance and shorten recovery times. Kaged Pro-Biotic stands out in this regard as it contains TWK10®, a patented probiotic version of the strain lactobacillus plantarum, tailored to target gut muscle to enhance training.
Each capsule provides 10 billion CFUs of TWK10®, derived from fermented kimchi. A 2019 clinical study published in the journal Nutrients found that non-trained healthy individuals taking TWK10® had significantly improved exercise performance, body composition, and endurance. (1) The researchers also concluded that TWK10® could support weight management efforts. Participants who took a high dose saw a significant reduction in body fat and an increase in muscle mass.
Kaged Pro-Biotic comes in the form of a small delayed-release vegetable capsule. It’s designed to surpass the harsh environment of the stomach and remain intact until it dissolves in the intestines, where it’s best absorbed. The more your body can absorb, the greater the health benefits of each serving.
Our Breaking Muscle expert tester did not notice any off-putting smell or taste when taking this supplement. The capsules are easy to swallow, and she didn’t experience any side effects.
Kaged claims that each serving size is one capsule, but they encourage you to take one three times a day with breakfast, lunch, and dinner. So, even though each “serving” is only $0.33, you’re actually spending $1.00 per day if you take the recommended three capsules.
Best Probiotic for Women over 50: Ritual Synbiotic+
11 billion colony-forming units of live strain probiotics
No refrigeration necessary
Delayed-release capsule
Third-party tested
Cons
Not available on Amazon
More expensive than other options that cost less than $1.00 per serving
Automatically signs you up for a subscription when you make a purchase
Ritual Synbiotic+ is a comprehensive 3-in-1 supplement that combines prebiotics, probiotics, and a postbiotic. Its probiotic blend features two of the world’s most extensively studied strains, LGG and BB-12, which were shown in a March 2021 study in Frontiers in Immunology to improve constipation, reduce diarrheal episodes, and reduce inflammation in the gut in older individuals. (2)
In addition to 11 billion colony-forming units from two strains of bacteria, Synbiotic+ includes PreforPro, a prebiotic bacteriophage blend, to specifically support the expansion of beneficial gut bacteria. Including prebiotics in a probiotic supplement is common, as prebiotics serve as nourishment for probiotics, fostering their growth and activity within the gut.
In addition, the supplement includes a postbiotic called tributyrin, a type of triglyceride composed of three butyric acid molecules linked to one glycerol molecule. As people get older, they sometimes have lower levels of butyric acid (this varies based on diet, genetics, and health conditions). Having enough butyric acid is crucial for keeping your gut healthy, preventing inflammation, and providing energy to the cells lining your intestines.
To ensure the effective absorption of its contents, Synbiotic+ features a delayed-release capsule designed to reach the colon, the optimal environment for probiotic survival and growth. Its mint essence adds a refreshing taste, and the pills are comfortably sized for easy swallowing.
Made with five different probiotic strains for diverse benefits
Promotes healthy vaginal microbiota
Helps protect the urinary tract from unfriendly bacteria
Cons
Some customers complain of nausea and stomach pain
Not third-party tested
Your vaginal microbiome (community of microorganisms) can easily be disrupted by stress, diet, sex, menstruation, and certain medications. Culturelle Women’s 4-in-1 Protection Capsules are designed to offer complete feminine care, benefiting vaginal, immune, gut, and urinary tract health. Each capsule includes a probiotic and prebiotic blend to support a diverse microbiome.
Every dose provides 15 billion CFUs, combining the probiotic Lactobacillus rhamnosus GG with a blend of four lactobacilli found in the vaginal microbiomes of healthy women. Lactobacillus rhamnosus GG supports the digestive system and immune health by restoring the balance of bacteria in the gut. It helps to reduce occasional digestive upset, diarrhea, gas, and bloating. The lactobacilli strains promote beneficial bacteria to support vaginal pH balance for feminine health.
Additionally, this 4-in-1 protection capsule features a feminine prebiotic blend formulated to protect the urinary tract from bad bacteria. For women who experience frequent urinary tract infections (UTIs), this supplement may help prevent them.
Customer reviews on the Culturelle website are generally positive about swallowability and benefits. Some customers complain of uncomfortable side effects in the days after they start taking it. One verified buyer writes, “It works pretty good. Doesn’t upset my stomach Like other probiotics have. Easy to swallow. Doesn’t have an aftertaste.” Another reports, “I didn’t really notice a difference until a week later when I was experiencing nausea and just sick to my stomach.”
Remember, it’s common to experience mild bloating or gas when starting a probiotic. This is due to the changing environment in the gut and typically resolves within a couple of weeks.
Best Prebiotic and Probiotic for Women: Onnit Total Gut Health
Made with five different probiotic strains for diverse benefits
Includes betaine HCl to aid in digestion
Contains enzymes to help break down nutrients
Made with two types of prebiotics to feed probiotic strains
Cons
Each serving contains seven pills
More expensive than other options that cost less than $1.00 per serving
Onnit Total Gut Health is much more than a probiotic. Every packet includes seven capsules consisting of digestive enzymes, probiotics, prebiotics, and betaine HCl to support digestion and a diverse gut microbiome.
Total Gut Health includes five strains of probiotics, more than most other supplements. Together in a single capsule, these five strains may help improve digestion, reduce inflammation, alleviate gas, and contribute to a balanced gut microbiome.
The packet also contains two prebiotic capsules from organic Jerusalem artichoke and organic dandelion root. Prebiotics help feed the probiotic strains and contribute to a positive balance of beneficial bacteria.
Furthermore, three pills offer digestive enzymes and betaine HCl for enhanced digestion. Betaine HCl promotes stomach acid production to break down food. Digestive enzymes are proteins that facilitate the breakdown of carbs, fat, and protein and optimize the nutrient absorption to be used for energy and growth and repair of tissues.
Finally, each capsule provides saccharomyces boulardii, a beneficial yeast that acts as a probiotic and promotes a healthy balance of microorganisms in the gut. It may also help alleviate symptoms of diarrhea by interfering with the growth of harmful bacteria.
The only catch? To experience all those benefits, you have to take seven separate pills. If you don’t like swallowing pills, this may not be the best option. Onnit recommends taking all seven capsules daily but mentions they can be spread out throughout the day as long as they’re taken with food.
Customers rate Total Gut Health a 4.5 out of 5 stars on the Onnit website. One customer says, “I was experiencing bloating, gas, discomfort and decided to try this product after reading some reviews. It worked very well, and I am happy with how it helps.”
Best Probiotic for Gut Health for Women: Transparent Labs Probiotic
Contains a remarkable 100 billion colony-forming units
Includes 10 probiotic strains
No artificial sweeteners, flavors, or colors
Cons
Not many product reviews
More expensive than other options that cost less than $1.00 per serving
Transparent Labs Probiotic-Advanced Gut Health Formula boasts an impressive 100 billion live microorganisms in every serving, surpassing the quantities found in most top-rated probiotic supplements. It also encompasses a diverse array of 10 probiotics, offering the gut a surplus of benefits.
A bottle of Transparent Labs Gut Health Probiotic at the Breaking Muscle testing facility
The main probiotic strain is lactobacillus acidophilus, which an August 2022 study in The Journal of Microbiology and Biotechnology concluded to support the regulation of intestinal flora balance, enhance immunity, have potential age-delaying and anti-cancer effects, and possibly even help reduce cholesterol. (3) Following closely is lactobacillus rhamnosus, known to restore the balance of beneficial gut bacteria and reduce irritable bowel syndrome (IBS) symptoms like gas, bloating, and diarrhea.
These strains are also known for their ability to survive the acid and bile salts in the stomach. This is important because they are more likely to make it to the digestive tract, where they can be absorbed to offer the most benefits.
In essence, this supplement is teeming with a wealth of live gut bacteria that wield significant advantages for both gut and immune health. Furthermore, it maintains a clean profile by omitting artificial sweeteners, colorings, and preservatives, all of which have the potential to trigger bloating and compromise immune function.
Amazingly, each serving is only two pills per day. Our Breaking Muscle tester found the capsules easy to swallow and didn’t experience any nausea or gastrointestinal discomfort. The capsules also didn’t have any distinct smell or taste.
To date, there are only 34 product reviews of Advanced Gut Health Formula on the Transparent Labs website. One customer writes, “I use this daily. I’ve noticed a change in bloating and I just feel better throughout the day. Would recommend to anyone!” Another says, “Great supplement. Has definitely helped my gut health and made digestive issues better.”
Best Probiotic Gummies for Women: Olly Probiotic + Prebiotic Gummy
Contains an impressive 500 billion colony-forming units
Includes prebiotic fiber that nourishes good bacteria
More affordable than others that cost more than $1.00 per serving
Third-party tested
Cons
Only one strain of probiotic bacteria
Some customers complain about the oversized bottles and plastic packaging
Olly Probiotic + Prebiotic Gummies offer a two-pronged approach to enhance digestive health and maintain a balance of good bacteria in the gut. As the name indicates, this blend contains prebiotics, which other supplements like Transparent Labs Probiotic lack. Prebiotics are food for probiotics and help them work more effectively.
Each serving is packed with an impressive dose of 500 million Bacillus Coagulans, known for reducing symptoms of irritable bowel syndrome (IBS). Specifically, a January 2021 study in Medicine found it may improve bloating, cramping, abdominal pain, diarrhea, and constipation. (4)
The prebiotic fiber blend includes inulin, which an April 2023 review study found can improve digestive health, offer constipation relief, and improve the management of diabetes. (5) Prebiotics nourish beneficial gut bacteria so they thrive and work more efficiently.
Customers highly approve of the peach flavor of these probiotics and rate the product a 4.6 out of 5 stars. One customer review on the Olly website says, “I have been taking these for a few weeks now and can definitely see a difference, especially with making me feel less bloated and regular. I love how these taste great and are gummies.” Some customers complained about the oversized plastic bottle, which they felt was wasteful.
Those objections aside, Olly Probiotic + Prebiotic Gummies are very affordable. They cost only $0.47 per serving, drastically less than other probiotic supplements like Onnit Total Gut Health, which costs $2.53 per serving.
Includes prebiotic fiber that nourishes good bacteria
Made with a marine polysaccharide complex to protect probiotics from stomach acid
Cons
More expensive than other options that cost less than $1.00 per serving
Not available on Amazon
Very few reviews on the website
YourBiology Gut+ combines four probiotic strains, prebiotic fiber, and a marine polysaccharide complex to reduce symptoms of IBS and improve gut health. The capsules are formulated to survive the harsh environment in the stomach to allow for better absorption.
Those with IBS are no strangers to tummy troubles, diarrhea, constipation, gas, and bloating. This probiotic utilizes lactobacillus acidophilus, which a January 2020 randomized controlled trial study found to help balance good bacteria in the gut and reduce uncomfortable symptoms of IBS. (6) Bifidobacterium lactis also helps reduce symptoms by assisting in the breakdown of food for more consistent bowel movements, which may help you feel lighter and slimmer.
Capsules include the patented MAKtrek® marine polysaccharide complex derived from brown seaweed, which shields the probiotics from stomach acid until in the intestines, ensuring you absorb more of the good gut bacteria. The company claims that the YourBiology Gut+ supplement has a survival rate 250 times better than standard probiotics.
Furthermore, fructooligosaccharide, a natural prebiotic fiber, helps nourish the good gut probiotic bacteria so they can continue to thrive.
Customer reviews on the website are very limited. One says, “So far so good. I wake up feeling calm and without stomach issues. Works pretty fast.” Another customer writes, “My stomach doesn’t hurt nearly as much and I have a better mood!” If you can afford the higher price tag of $2.66 per serving, they may be worth the potential gut relief.
Best Probiotic for Menopausal Women: HUM Nutrition Fan Club
Includes Siberian rhubarb to reduce symptoms of menopause
Only one capsule per serving
Contains grape seed extract to relieve stress
Cons
More expensive than other options that cost less than $1.00 per serving
Only one probiotic strain
Hum Fan Club is a probiotic formula specifically designed to tackle 11 symptoms of menopause. This innovative and hormone-free supplement includes Siberian rhubarb, probiotics, and grape seed extract to help reduce the effects of reduced estrogen levels.
Lactobacillus plantarum (DR7) takes the stage in this single-strain probiotic formula. It’s a patented probiotic clinically shown to support the gut-brain axis, improve mood, and balance cortisol levels. The pathway connecting the intestine to the brain is thought to play an important role in regulating mood, emotions, and digestion. An imbalance in the gut-brain axis can negatively impact mental health conditions and gastrointestinal disorders.
Furthermore, this supplement is formulated with Siberian rhubarb extract, shown to reduce several common symptoms women experience during menopause. One clinical trial found that it helped subjects reduce hot flashes, night sweats, sleep disturbances, mood swings, fatigue, vaginal dryness, and joint and muscle pain. (7)
Menopause is commonly associated with increased stress and anxiety. Hum Fan Club contains grape seed extract, which a February 2021 study in Nutrients concluded could reduce stress, worries, and anxiety. (8) Grape seed extracts are also rich in antioxidants and may help decrease inflammation and cell damage from free radicals.
Customers on the Hum Nutrition website rate this product a 4.3 out of 5 stars. Most find the product to be effective. However, some complain of ongoing, frequent hot flashes. One customer says, “I don’t find that it is helping with the hot flashes.” But another writes, “One of my favorite things in this lifetime! Mood swings, hot flashes, and sleepless nights no more…happy me!”
Best Probiotic for Bloating for Women: Unbloat Capsules
More expensive than other options that cost less than $1.00 per serving
Only available on the company website
Unbloat offers a comprehensive solution to help individuals find relief from bloating. It’s far more than a probiotic supplement, containing prebiotic fiber, enzymes, and numerous herbs. With over 40 ingredients, it’s designed to help you lose the bloat for good so you can feel better and have more energy.
Each serving contains seven probiotic strains to benefit the gut in different ways. For instance, the lactobacillus casei helps prevent or treat diarrhea, while b. Lactis reduces constipation and inflammation in the gut.
Unbloat’s primary prebiotic fibers include inulin and partially hydrolyzed guar gum (PHGG). Inulin encourages the growth of beneficial gut bacteria. PHGG, a soluble dietary fiber, supports regular bowel movements.
Furthermore, the digestive enzymes help to break down nutrients to be absorbed into the bloodstream, and the herbal formula works to combat bloating. Included in the herbal formula are peppermint and ginger, both known to decrease flatulence and stomach cramps.
Customers rate Unbloat a 4.7 out of 5 stars on the product website. One customer raves, “Relief within 24 hours. I’ve been suffering for six months with strange menopausal bloating, like a nightmare mind game! I really was at my WITS’ END! Thank You Unbloat.”
More expensive than other options that cost less than $1.00 per serving
Some customers complain that the oversized bottle is wasteful
Probiotics can significantly improve the diversity of the microbiome in expectant mothers. Taking Once Daily Prenatal Probiotic, which contains 20 billion live probiotic cultures, during pregnancy has the potential to help support the immune system of both mom and baby.
Amongst the 16 probiotic strains in this blend are the big hitters lactobacillus acidophilus and lactobacillus rhamnosus HN001, both of which have been clinically shown to support the immune systems of mom and baby during pregnancy and while breastfeeding.
One study in the journal Clinical Mechanisms in Allergic Disease found that mothers who took lactobacillus rhamnosus in the third trimester had a higher level of IFN-gamma, a protein that protects against infections, in their cord blood. (9) This could indicate that the babies born to mothers who took lactobacillus rhamnosus probiotics during pregnancy may have a more robust immune response, potentially offering them better protection against infections early in life. (9)
This daily probiotic includes prebiotics from potato and acacia fiber. These ingredients feed the probiotics so they can grow in the gut.
It’s important to note, however, that this is not a prenatal multivitamin. This means it doesn’t contain essential nutrients, like folic acid, which are needed during pregnancy. All pregnancies are different, so be sure to talk with our doctor before starting any new supplement.
Amazon customers rate this product very highly at 4.7 out of 5 stars. One customer says, “I am currently pregnant and having some constipation issues (a common issue for pregnancy). I tried several other probiotics and this one has been my favorite thus far. It keeps gas away, makes me regular again.” Some customers complain that the bottle is far too large and wasteful.
Best Natural Probiotic for Women: Naked Nutrition Naked Gut
Forty servings per container, which is more than most others with 30 servings
Cons
Only one probiotic strain
Some customers complain of the taste
Approximately 70% of our immune system resides in the gut. Probiotics, such as DE111 (Bacillus subtilis) included in Naked Gut Health, can assist in maintaining a healthy gut balance, enabling it to support immune function, digestion, and regularity.
Naked Gut Health uniquely contains glutamine, an amino acid that’s important for the immune system and plays a role in intestinal health. Glutamine is a source of fuel for immune cells, including white blood cells and some intestinal cells. (10) A March 2021 study in Food Science and Human Wellness also concluded that glutamine showed the potential to promote proper gut health and function. (11)
This gut health supplement includes prebiotic fiber, like inulin and acacia, to nourish beneficial bacteria in the gut. Together, the natural ingredients in this dietary supplement, including probiotics, prebiotics, and glutamine, help boost immunity and reduce bloating, constipation, and inflammation.
Customers who don’t like swallowing pills may be drawn to this powdered probiotic. You simply add it to your sports drinks, juice, or smoothies once a day. The container also offers more servings (40 servings) than other probiotics on our list, compared to only 30 servings in Hum Fan Club and Unbloat.
Customer reviews on the Naked Nutrition website are resoundingly positive. One customer writes, “Finally, a probiotic that works! I have IBS and my gut kills me every single day. I was skeptical but this probiotic actually works!” Some mention the taste isn’t great, but that can be easily remedied by mixing it with a flavorful smoothie or beverage.
The benefits of probiotics for women seem endless. However, not all probiotics have the same strains of bacteria, so their benefits vary depending on the formulation. Some benefits of probiotics may include:
A balanced microbiome
Reduced bloating, gas, and diarrhea
Improved vaginal health
Stronger immune system
Improved mood
Reduced inflammation
Relief from constipation
What To Consider When Buying a Probiotic for Women
There are several factors to consider when choosing the best probiotic supplements. Probiotic supplements are drastically different, so it’s important to know what to look for when shopping.
Price
Among the probiotics we’ve reviewed, YourBiology Gut+ is the priciest at $2.66 per serving, while Kaged probiotic capsules are the most budget-friendly at just $0.33 each. This is a significant range in price! For something you’ll likely take daily, or even multiple times per day, make sure that it fits comfortably within your budget.
CFU Count
CFU is an abbreviation for “colony-forming units,” which indicates the quantity of bacteria found in each serving of a probiotic supplement. Probiotic supplements can range from 1 to 50 billion CFUs or more. While it’s tempting to think higher CFUs equate to a better product, that’s not necessarily the case, as the effectiveness depends on factors like the specific strain, quality, and the purpose for which it’s being used.
Typically, shelf-stable probiotics should be stored in a cool, dry location, away from direct sunlight and extreme temperatures. Some probiotic supplements require refrigeration to maintain their potency, so refer to the product label for specific storage instructions.
Bacterial Strains
Consider probiotic supplements with more than one strain of bacteria. Multiple strains offer a diverse range of potential benefits. If you find a product that you like with only a single strain, research its specific effects to ensure you’re getting a supplement that offers the benefits you desire.
Pre-Existing Health Conditions
Talk with your healthcare provider before taking a new supplement, especially if you have a pre-existing health condition. Those who are immunocompromised or recovering from gastrointestinal surgery may need to avoid probiotics. Additionally, these supplements and many other supplements could interfere with certain medications.
Form
Most probiotics come in capsule form, with servings usually including 1-2 pills daily. A few, like Kaged Pro-Biotic and Onnit Total Gut Health, recommend taking three or more pills per day. If you dislike swallowing pills, consider gummy or powder products, such as Olly Probiotic + Prebiotic Gummies or Naked Gut Health.
Certifications and Third-Party Testing
When searching for supplements, prioritize those that undergo third-party testing to guarantee they adhere to established quality standards and maintain their safety. Also, depending on dietary needs, consider supplements with certifications that indicate they are vegan, kosher, or gluten-free.
Final Thoughts
Selecting the best probiotic for women is a personal journey, shaped by your overall health needs and dietary preferences. Choose a supplement that aligns with your goals, whether it’s enhancing gut health, supporting the immune system, or addressing unique women’s health concerns. With a wide range of options available, consider key factors like probiotic strains, CFU count, additional ingredients, and cost.
We recommend Ritual Synbiotic+, a 3-in-1 supplement that contains prebiotics, probiotics, and a postbiotic. Made with traceable, gluten-free ingredients, its probiotic blend includes two of the world’s most clinically studied strains for a balanced gut microbiome.
What is the best probiotic for female athletes?
We recommend Kaged Pro-Biotic, a supplement designed to improve gut function and exercise performance. Each capsule provides 10 billion CFUs of TWK10®, which may improve athletic performance, body composition, and endurance.
How often should a woman take a probiotic?
Follow the instructions on the product label of the probiotic you choose. Most supplements instruct users to take them once daily, but some recommend taking a pill with every meal.
What is the best probiotic for women who suffer from yeast infections?
We recommend Culturelle Women’s 4-in-1 Protection Capsules for women who experience yeast infections. This supplement is designed to offer complete feminine care, benefiting vaginal, urinary, gut, and immune health.
Research
Huang WC, Lee MC, Lee CC, et al. Effect of Lactobacillus plantarum TWK10 on Exercise Physiological Adaptation, Performance, and Body Composition in Healthy Humans. Nutrients. 2019;11(11):2836. Published 2019 Nov 19. doi:10.3390/nu11112836
Castro-Herrera VM, Fisk HL, Wootton M, et al. Combination of the Probiotics Lacticaseibacillus rhamnosus GG and Bifidobacterium animalis subsp. lactis, BB-12 Has Limited Effect on Biomarkers of Immunity and Inflammation in Older People Resident in Care Homes: Results From the Probiotics to Reduce Infections iN CarE home reSidentS Randomized, Controlled Trial. Front Immunol. 2021;12:643321. Published 2021 Mar 4. doi:10.3389/fimmu.2021.643321
Gao H, Li X, Chen X, et al. The Functional Roles of Lactobacillus acidophilus in Different Physiological and Pathological Processes. J Microbiol Biotechnol. 2022;32(10):1226-1233. doi:10.4014/jmb.2205.05041
Gupta AK, Maity C. Efficacy and safety of Bacillus coagulans LBSC in irritable bowel syndrome: A prospective, interventional, randomized, double-blind, placebo-controlled clinical study [CONSORT Compliant]. Medicine (Baltimore). 2021;100(3):e23641. doi:10.1097/MD.0000000000023641
Qin YQ, Wang LY, Yang XY, et al. Inulin: properties and health benefits. Food Funct. 2023;14(7):2948-2968. Published 2023 Apr 3. doi:10.1039/d2fo01096h
Martoni CJ, Srivastava S, Leyer GJ. Lactobacillus acidophilus DDS-1 and Bifidobacterium lactis UABla-12 Improve Abdominal Pain Severity and Symptomology in Irritable Bowel Syndrome: Randomized Controlled Trial. Nutrients. 2020;12(2):363. Published 2020 Jan 30. doi:10.3390/nu12020363
Kaszkin-Bettag M, Ventskovskiy BM, Solskyy S, et al. Confirmation of the efficacy of ERr 731 in perimenopausal women with menopausal symptoms. Altern Ther Health Med. 2009;15(1):24-34.
Schön C, Allegrini P, Engelhart-Jentzsch K, Riva A, Petrangolini G. Grape Seed Extract Positively Modulates Blood Pressure and Perceived Stress: A Randomized, Double-Blind, Placebo-Controlled Study in Healthy Volunteers. Nutrients. 2021;13(2):654. Published 2021 Feb 17. doi:10.3390/nu13020654
S.L. Prescott, K. Wickens, L. Westcott, W. Jung, H. Currie, P. N. Black, T. V. Stanley, E. A. Mitchell, P. Fitzharris, R. Siebers, L. Wu, J. Supplementation with Lactobacillus rhamnosus or Bifidobacterium lactis probiotics in pregnancy increases cord blood interferon-c and breast milk transforming growth factor-b and immunoglobin A detection. Clinical and Experimental Allergy. 2008 (38) 1606–1614.
Demling RH. Nutrition, anabolism, and the wound healing process: an overview. Eplasty. 2009;9:e9.
1.Deters BJ, Saleem M. The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science and Human Wellness. 2021;10(2):149-154.
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