Originally Posted At: https://breakingmuscle.com/feed/rss

About a year and a half ago, I decided to upgrade my cheap squat stand to a sturdier and more versatile squat rack. After weeks of research trying to find the best squat rack, I finally found one that met all of my requirements: the Titan Fitness X-3 Series Power Rack.

I frequently alternate between different training styles, including traditional strength training and CrossFit. As such, I knew I needed something that could accommodate various exercises. Among other things, I also wanted my new squat rack to be reasonably priced, stable without having to be bolted to the floor, and able to survive in a non-temperature-controlled garage.

I’m happy to say that this power rack has handled everything I’ve thrown at it. In this Titan X-3 Power Rack review, I’ll discuss the construction quality, durability, compatible attachments, and other features of this high-quality yet reasonably-priced power rack.

Key Takeaways

• Starting at just under $700, the Titan X-3 Power Rack is available in an 82-inch or 91-inch height. You can also choose between a flat-foot or a bolt-down design.
• This power rack consists of 11-gauge, 3×3 steel uprights and boasts an impressive 1,650-pound rackable weight capacity.
• Titan offers a one-year warranty on the X-3 (and all of their products) for defects in materials or craftsmanship.

Titan Fitness X-3 Power Rack

4.0

• Dimensions: Footprint of 50″ x 48″; 82″ or 91″ height; 30″ inside depth
• Materials: 3×3, 11-gauge steel
• Weight capacity: 1,650 pounds
• Hole spacing: Westside

Check Price

Titan X-3 Power Rack Pros

• The Titan X-3 flat-foot power rack doesn’t have to be bolted to the floor and is still plenty stable. Note, though, that a bolt-down option is available if you want extra peace of mind.
• The X-3 is cheaper than similar power racks on the market, such as Rogue Fitness’s R-3 Power Rack.

Titan X-3 Power Rack Cons

• There are no laser-cut numbers on the uprights. Aligning the J-hooks on each side can be annoying.
• The powder-coat finish isn’t the best for grip when hanging from the pull-up bar. You’ll want to make sure you have chalk or gymnastics grips close by for when your hands start to sweat.

Titan X-3 Power Rack Specs

Titan X-3 Power Rack Rating

The Breaking Muscle staff includes powerlifters, powerlifting coaches, certified personal trainers, and strength and conditioning coaches. It’s no surprise that we have decades of experience with power racks. We also have a testing facility in Springfield, MO, where we put dozens of squat racks and power racks through the ringer. After testing them for several weeks (and months, in some cases), we rank them on a scale of one to five in various categories. Here’s how the Titan X-3 power rack stacked up.

Titan X-3 Power Rack Overview

The Titan Fitness X-3 Power Rack is a commercial-quality rack made with 11-gauge, 3×3 steel tubing. While it’s not cheap, it can still be a budget-friendly option for lifters who want a reliable, durable power rack without spending thousands of dollars. It’s rated at a 1,650-pound capacity and features a powder-coat finish to help reduce corrosion and rust.

Two height options are available — 82 or 91 inches — and you can also choose a flat-foot or bolt-down design. Either way, the rack will remain stable and won’t wobble, even if you perform kipping movements.

Who Should Buy the Titan X-3 Power Rack

• Individuals who train alone will likely feel safer squatting and bench pressing in a power rack like the X-3. This is especially true if you buy pin pipe safeties or safety straps.
• We think home gym owners with low ceilings will appreciate that the X-3 is available in an 82-inch height. It should fit in most basements, as building codes in most areas require basement ceilings to be at least seven feet (84 inches) high.
• Due to its excellent stability, this power rack should work well for CrossFitters or functional fitness athletes who do a lot of kipping movements.

Who Should Not Buy the Titan X-3 Power Rack

• Buyers who prefer American-made products will want to look elsewhere. The X-3 Series Power Rack is made in China.
• Those who don’t have large gym spaces may want to consider a more space-efficient option, like a foldable or wall-mounted squat rack.
• Individuals who move frequently should look at a more portable option like independent squat stands.

Titan X-3 Power Rack In-Depth Review

Having owned the Titan X-3 Series Power Rack for about 18 months, I’ve become vastly familiar with every aspect of it. I’ve used it for powerlifting-style training, general strength training, and CrossFit Workouts of the Day (WODs). The review below reflects my honest assessment of how it ranks in multiple categories, including delivery, the assembly process, its functionality, and its overall value.

Delivery and Assembly

It’s hard for me to give anything higher than 2 out of 5 stars for the delivery and assembly process. The rack arrived in multiple boxes, which is to be expected of something that has multiple heavy pieces. I didn’t appreciate that most of the boxes were damaged, however. Fortunately, the base, uprights, and pull-up bars were still in good shape. Still, the poor packaging meant that I couldn’t give the rack high marks for delivery.

Another reason I scored the Titan X-3 lower in this category is that the assembly process was long and challenging. This is also something I expected, given that the rack weighs nearly 300 pounds. But you need to set aside at least a couple of hours to put this unit together. I also recommend getting another person to help you. The uprights can be cumbersome to manage by yourself, and it’s helpful to have assistance when installing the pull-up bars. It took my husband and me close to three hours to fully assemble the rack.

Titan provides all the bolts, screws, and washers you need for assembly, but you need to have a socket wrench. Also, the instructions can be confusing if you’re not handy. That said, as long as you have a basic idea of what a power rack should look like (which you probably do if you’re considering buying one), you should be able to follow along pretty easily.

Materials and Construction

The Titan X-3 is made with 3×3, 11-gauge steel, which is typical of what you’d find in commercial-grade gym equipment. The welding looks sloppy in spots, but in my opinion, it’s not something to be concerned about. Unless you run a personal training business out of your home and/or want your equipment to look absolutely perfect, having some rough welds isn’t a big deal.

However, I would have liked to see laser-cut numbers on the uprights. My old squat stand didn’t have them, and the rigs at the CrossFit box I used to belong to didn’t, either. It was annoying to have to manually count the holes to get the J-hooks aligned. Not having numbered uprights can also be frustrating if you use other attachments that you move around frequently, like safety straps.

However, I discovered a workaround for this on the home gym sub-Reddit: using painter’s tape to mark the holes where you want your J-cups for different lifts. I taped the uprights on my rack to indicate where I need my J-hooks for squats and bench presses. I also have tape by the holes where I put my safety straps for squats, bench presses, and rack pulls. The tape stays in place even after moving the J-hooks around. On the rare occasion when it does come off, it doesn’t leave a sticky residue behind.

Even though I’ve had success with this Band-Aid solution, I removed some points for the construction and only scored it 4 out of 5 stars. Other power racks at a similar price point, like the REP Fitness PR-4000, have etched numbers on their uprights.

Weight Capacity

The weight capacity of the Titan X-3 Power Rack is 1,650 pounds. Nobody will ever be able to lift anywhere near that, but the high rackable weight is nice to see in a squat rack that costs less than $800. It’s the highest weight capacity I’ve seen in power racks designed for home gyms; some have 1,500-pound weight capacities, but most have 1,200-pound weight capacities. I gave the X-3 5 out of 5 stars for that reason.

Footprint

There’s no denying it — Titan X-3 is a large piece of equipment. It has a footprint of 50 inches by 48 inches, so it’s not ideal for super tight gym spaces. I knocked a few points off and only scored it 3 out of 5 stars since you need a lot of space to accommodate it. In addition to the rack itself, you must also ensure that you have at least a foot of space on each side to load and unload weight plates from your barbell. And if you want to do kipping pull-ups and toes-to-bar, you’ll need plenty of space in front of the rack so you have room to swing your legs.

However, I do like that you can choose between two different heights: 82 inches and 91 inches. The ceiling in my garage is about 94 inches high, so I opted for the rack with a 91-inch height. I’m 5’8 and have long arms and legs, and this height allows me to hang from the pull-up bar with my feet just barely touching the ground. The 82-inch option would be suitable for shorter individuals and/or basement gyms with lower ceilings.

The inside depth is 30 inches. It offers plenty of room for me to walk out my back squat and doesn’t leave me feeling claustrophobic.

Hole Spacing

The Titan X-3 utilizes Westside hole spacing. The distance between the holes in the bench and the clean pull area is one inch; it’s two inches above and below that. Westside hole spacing is common in the better-quality power racks on the market, like the Rogue RML-390F Flat Foot Monster Lite Rack and the Bells of Steel Hydra 3×3 Half Rack.

The Westside hole spacing is a major reason why I rated the power rack 5 out of 5 stars in this category. The squat stand I had previously had one-inch hole spacing throughout. Whenever I was bench pressing, I felt like the rack height was just slightly off. With the Westside hole spacing on the Titan X-3, I’m able to set my barbell to a more precise height. Since I train alone, this helps make racking and unracking the bar much easier.

RELATED: Best Adjustable Dumbbells

Durability

I scored the Titan X-3 Power Rack 4.5 out of 5 stars for durability. I live in an area that gets hot and humid in the summer and often drops into the single digits in the winter. While I have heaters and fans in my garage gym, I only run them when I’m working out. Despite the variations in temperature and the moisture that often accumulates on my equipment when it’s humid, the rack hasn’t shown any signs of rust thanks to the powder-coat finish.

In addition, 3×3 11-gauge steel is super sturdy. And, as discussed above, it can hold more weight than anyone can realistically lift, so you don’t have to worry about it collapsing during your workout and causing disastrous accidents.

Some minor scuff marks have appeared on the uprights over time, but I didn’t dock too many points because of that. After all, when you use something every day, it will show at least some signs of wear and tear. Plus, the scuff marks don’t affect the stability or performance of the rack. I only point this out in case you’re expecting your rack to look pristine forever.

Versatility

One of the most important factors to me when I was shopping for a new squat rack was versatility. I go through phases with my training. For the past 10 months, I’ve been primarily focused on CrossFit. Before that, I followed an upper/lower strength training split for years, though I still sprinkled in a couple of CrossFit WODs here and there. To that effect, I needed a rack that could handle a variety of movements — something that was lacking in the squat stand I had before, which was similar to Titan’s T-3 Series Short Squat Stand.

Since I’ve had the Titan X-3, I’ve done traditional exercises like squats, bench presses, and overhead presses. I’ve been able to do rack pulls by placing my safety straps in a low setting. For my CrossFit WODs, I’ve performed hanging knee raises, pull-ups, and ring rows (with a set of gymnastic rings that I had to purchase separately). I’ve even set my barbell to a low height to set up a makeshift back extension station.

I also like knowing that I can add attachments to the Titan X-3 Power Rack in the future. Titan sells compatible attachments like a lat pulldown, a Y-dip station, and a leg curl/leg extension. The customization options put it on par with racks like the REP PR-5000, the Force USA MyRack Modular Power Rack, and the Bells of Steel Hydra 3 X 3 Inch Flat Foot Power Rack. It scored a solid 4.5 out of 5 stars for versatility.

RELATED: Squat Stand vs. Power Rack: How to Choose Your Gym’s Command Center

Attachments and Accessories

This power rack comes with two J-hooks lined with UHMW plastic (to prevent damage to your bar) and two pull-up bars: one with a 1.25-inch diameter and one with a two-inch diameter. When you order your rack, you have the option to add plate storage pegs to your purchase for about $50 to $70 more. Based on my research, though, I decided not to get the weight plate holders. I read several customer complaints about plates stored on the pegs (especially bumper plates) getting in the way during bench presses. That was a headache I knew I wouldn’t want to deal with.

As mentioned, Titan also sells dozens of add-ons for the X-3 series that allow for multiple configurations of your power rack. For example, you can get a lat pulldown attachment, dip bars, spotter arms, pin pipe safeties, monolift arms, a wall ball target, and a battle rope anchor.

You can also purchase different J-hooks, such as roller J-hooks, which allow you to slide the barbell and center it on the rack without damaging the knurling. I highly recommend swapping out the J-hooks that come with the rack with a different pair. It only took a few workouts for me to realize that I hated the original J-hooks. The lip comes up pretty high, and I was constantly hitting my barbell on it when I reracked the bar after squats and bench presses. But I couldn’t move the J-cups down a notch because then the bar position was too low for my liking. This is part of the reason I only gave the rack 3.5 stars in this category.

However, what’s nice about the X-3 Power Rack is its compatibility with attachments from other brands. For example, I use safety straps from Rogue. I’ve seen several customer reviews online that questioned the quality of Titan’s safety straps, and I’m already paranoid about terrible things happening when I work out alone. For extra peace of mind, I chose safety straps with much more favorable reviews.

Stability

As discussed, the Titan X-3 Power Rack features 11-gauge steel with 3×3 tubing. It also weighs nearly 300 pounds and is rock solid. Titan sells the rack in a flat-foot or bolt-down design. I chose the flat-foot version because I didn’t want to worry about potentially damaging my floor. I’ve never once felt the rack wobble or shake, so I scored it a perfect 5 out of 5 for stability.

If you’re concerned about it tipping but still want to go with the flat foot design, you can use heavy sandbags to weigh it down. For the record, though, I don’t think this will be an issue for the majority of garage gym owners because this is such a beast of a rack.

Value

For around $700 to $800, I think you get a lot of value with the Titan X-3. The stability and durability are impressive. Plus, with all the attachments you can potentially add to it, it offers a ton of functionality.

Of course, those attachments add to the total cost of the rack. However, you don’t have to buy everything all at once. You can save up to purchase add-ons one at a time until you have the ultimate power rack for your home gym.

One thing to note is that Titan’s prices are reasonable partially because their products are made in China. If you’d prefer to spend more money on a US-made power rack, I recommend looking at Rogue Fitness.

Warranty

The X-3 Power Rack comes with a one-year warranty. While this is better than nothing, I only gave it 3 out of 5 stars here. Other brands offer much better warranties. REP Fitness and Rogue Fitness, for example, both offer limited lifetime warranties on their squat racks.

Titan X-3 Power Rack vs. Titan T-3 Power Rack

The T-3 Power Rack is another one of Titan’s popular power racks. Like the X-3, it uses 11-gauge steel. However, while the X-3 uses 3×3 tubing, the T-3 uses 2×3 tubing. The T-3 isn’t as stable and needs to be bolted down. We have the T-3 rack in our testing facility in Springfield, MO, and our product testers don’t recommend doing kipping movements or loading super heavy barbells on the rack unless it’s bolted.

The T-3 also has a lower rackable weight capacity of 1,100 pounds, much lower than the X-3’s weight capacity of 1,650 pounds. Still, the majority of lifters will never be able to squat or bench press 1,100 pounds. The weight capacity shouldn’t be an issue for most home gym owners.

You get more customization with the T-3. For instance, you can choose an interior rack depth of 24 or 36 inches. The X-3 is currently only available with an interior depth of 30 inches. If you prefer more space to walk out your squat inside your rack, the T-3 rack with the 36-inch interior depth may be a better option.

The Titan T-3 Power Rack may also be a more suitable choice for budget-conscious lifters. It starts at just under $500, compared to the starting price of just under $700 for the X-3.

Titan T-3 Series Power Rack

4.3

• Dimensions: 46″ outside width; 24″ or 36″ inside depth; 82″ or 91″ height
• Materials: 2×3, 11-gauge steel
• Weight capacity: 1,100 pounds
• Hole spacing: Westside

Check Price

Titan X-3 Power Rack vs. Rogue Monster Lite

Rogue offers several racks in their Monster Lite series, but the one closest to the Titan X-3 is the RML-390F. Like the X-3, the RML 390-F boasts a flat-foot design that doesn’t require bolting to the floor. It’s also made with 3×3, 11-gauge steel uprights and has Westside hole spacing.

A benefit of the RML-390F is that it comes with pin pipe safety bars. The X-3 doesn’t come with any safety pins or straps, so you have to buy them separately.

On the other hand, the RML-390F only comes with one pull-up bar in the standard 1.25-inch diameter. However, I don’t think this is too much of a drawback. If you want to occasionally do pull-ups on a thick bar to challenge your grip strength, you can buy fat grips online. Using these grips is a cheap way to increase the diameter of your pull-up bar — plus, you can use them on your favorite barbell or set of dumbbells, too.

The RML-390F is manufactured in Columbus, OH. Therefore, it’s more expensive than the Titan X-3. It starts at around $910, compared to the starting price of around $700 for the X-3. But if you’re willing to pay more for an American-made product, the RML-390F could be a solid choice.

RML-390F Flat Foot Monster Lite Rack

4.3

• Dimensions: 48″ L x 49″ W x 92.25″ H; 30-inch inside depth
• Materials: 3×3, 11-gauge steel
• Weight capacity: Not listed
• Hole spacing: Westside

Check Price

Titan X-3 Power Rack Customer Reviews

The flat-foot X-3 has 54 reviews and an average of 4.7 stars out of 5 on Titan’s website. Customers are pleased with its ruggedness and love all the options for add-ons and attachments. Those who left negative reviews noted that some of the boxes were ripped upon delivery and wished that pin pipe safeties were included.

Final Verdict: Is the Titan X-3 Power Rack Worth It?

As you can probably tell from this Titan X-3 Power Rack review, I’m a big fan. I bought it when it became clear that I wouldn’t be returning to a commercial gym, and I’ve been pleased with my purchase. The rack is well-built and rugged — you shouldn’t have to worry about any tipping or wobbling. Plus, with all the attachment options available, you can turn it into a versatile piece of equipment.

Remember, though, that the X-3 is a large piece of home gym equipment. It has a footprint of 50 x 48 inches and weighs nearly 300 pounds. Before you hit that order button, measure and re-measure (and then re-measure again) to ensure you have the space for it. Otherwise, you won’t be able to take advantage of all the benefits of this durable, stable, and relatively budget-friendly power rack.

FAQs

The post Titan X-3 Power Rack Review appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Testosterone is a crucial hormone for men’s health and influences muscle growth, fat distribution, bone density, and mood. As men age, declining testosterone levels can result in challenges like weight gain, reduced energy, and decreased libido, not to mention the unwelcome issue of “man boobs.”

As a personal trainer and fitness nutrition specialist with over 20 years of experience, I’m often asked, “How do I naturally increase testosterone?” While strength training and balanced nutrition are fundamental for healthy testosterone levels, those seeking an additional lift can consider testosterone boosters. 

I tested seven testosterone boosters, each with different formulas and key ingredients. Here’s the thing — my testosterone levels were already above average. For me, this was a test to see which testosterone boosters could keep my levels where they were or even get them higher without the consequence of estrogen dominance (which can be a side effect of overconsuming testosterone boosters). Keep that in mind as I review my top picks for the best testosterone booster for men.

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 Testosterone Boosters

Navigating the saturated market of testosterone boosters can be a daunting task, especially when every product claims to be the best solution. 

To cut through the noise and offer genuine recommendations, we adopted a systematic approach grounded in science, transparency, and real-world feedback.

Here’s how we chose the best testosterone boosters for you:

Research-Backed Ingredients

We prioritized products that contain ingredients scientifically shown to enhance testosterone production or support hormonal balance. Ingredients like fenugreek, vitamin D, and zinc consistently surfaced as key compounds with the research and studies to back them up.

Safety Profile

No supplement is worth risking your health over. We stuck to the products that had tried-and-true ingredients, free of unnecessary fillers or harmful additives. Additionally, products with a history of causing side effects were immediately excluded from our list.

Customer Reviews and Testimonials

Real-world experiences from men who’ve tried these boosters provided unique insights. We looked over hundreds of user reviews, searching for consistent reports of efficacy, benefits, and any potential drawbacks.

Company Reputation

A company’s track record matters. We selected brands with a history of integrity, transparency, and commitment to customer satisfaction.

Value for Money

While price isn’t the only indicator of a product’s worth, we wanted to ensure that our top picks offer a good balance between cost and effectiveness. In other words, we wanted to select the products that offered the most bang for your buck.

Third-Party Testing

Supplements that have undergone third-party testing offer an additional layer of trustworthiness. We favored products that had been tested for purity and potency by independent labs.

Our Top Picks for the Best Testosterone Boosters

• Best Testosterone Booster Overall: TestoPrime
• Best Natural Testosterone Booster: XWERKS Ashwa
• Best Testosterone Booster for Muscle Growth: CrazyBulk Testo-Max
• Best Testosterone Booster for Men Over 50: PrimeGENIX Testodren
• Best Testosterone Booster for Burning Fat: Testosil
• Best Testosterone Booster for Bodybuilding: D-Bal MAX
• Best Anti-Aging Testosterone Booster: Lifeforce DHEA

Best Testosterone Booster Overall: TestoPrime

TestoPrime

4.5

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving
• Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek
• Third-party testing: Yes

Check Price

TestoPrime stands out as the best testosterone booster overall due to its potent ingredients, user accessibility, and glowing reviews. Ideal for beginners, this booster strikes a harmonious balance; neither overwhelmingly potent nor disappointingly mild.

TestoPrime relies on several heavy hitter ingredients including: 

• D-aspartic acid (2,000 milligrams): A well-researched amino acid that can support the production of luteinizing hormone, which is responsible for testosterone production. (2)
• Fenugreek (equivalent to 800 milligrams): A popular herb in traditional medicine known for its potential to boost libido and testosterone levels. (3)
• Green tea extract (equivalent to 4,000 milligrams): A powerhouse antioxidant that might indirectly support testosterone levels by reducing the conversion of testosterone to DHT. (4)

It also includes a proper dose of vitamin D3 (26.68 micrograms) and zinc (40 milligrams) — both of which have been shown to support healthy testosterone levels. (5)(6)

While many of the products on this list share similar ingredients, for TestoPrime, D-aspartic acid takes center stage. Though its efficacy is debated, a 2009 study reported significant testosterone increases in both humans and rats after 12 days of consistent dosing. Another study linked D-aspartic acid supplementation to improved sperm quality in sub-fertile men. (7)(8)

Although some research finds negligible effects, the combination of D-aspartic acid and other potent ingredients in TestoPrime might amplify its impact.

I decided to take TestoPrime as a part of my pre-workout supplement routine, hoping to capitalize on its reported energy-boosting benefits. I took the four-capsule serving 30 to 60 minutes before my strength training workouts.

Whether it was the D-aspartic acid or Panax ginseng, I did feel an increase in energy, especially during my heavier sets. My sex drive, libido, and performance all stayed the same during the time I was taking TestoPrime — and that’s a good thing!

My biggest issues with TestoPrime are the absence of vitamin K2 and the low dose of ashwagandha. 

Vitamin K2 can significantly improve the absorption and utilization of vitamin D3, so it’s essential to pair the two. 

As for ashwagandha, the amount used in TestoPrime is less than 700 milligrams per serving. Compare that to XWERKS, which contains more than double that at 1.5 grams. Also, if you buy ashwagandha powder on its own, a teaspoon will provide you with three grams per serving, which is more than all of the supplements on this list.

If you choose TestoPrime, my advice would be to take it with a vitamin K2 supplement. I’d also advise mixing ashwagandha powder with your morning coffee or protein shake. That would make this a near-perfect testosterone booster.

Best Natural Testosterone Booster: XWERKS Ashwa

XWERKS Ashwa

4.0

• Daily dose: Two gummies
• Cost per serving: $0.63 per serving
• Key ingredients: Ashwagandha extract
• Third-party testing: No

Check Price

Ashwagandha is a tough-to-pronounce but highly effective ingredient for supporting hormone health. This single-ingredient supplement is ranked as the best natural testosterone booster because ashwagandha has been used for centuries to potentially reduce stress and enhance hormone health. Research is finally proving what many cultures have already known.

In fact, it’s one of the most studied and confirmed ingredients for promoting natural testosterone levels.

In one study, subjects taking ashwagandha over 16 weeks saw an 18 percent greater increase in DHEA-S (Dehydroepiandrosterone-sulfate) and a 14.7 percent greater increase in testosterone compared to the placebo group. (9)

DHEA-S is a hormone produced by your adrenal glands, and it’s important for two reasons: it’s seen as a marker for adrenal function, and it serves as a building block for testosterone. The increase of DHEA-S is important because, as a precursor, it directly supports the production of testosterone. (9)

In another eight-week study, men who consumed 600 milligrams of ashwagandha daily saw a 40 percent rise in their DISF‐M score, compared to a 25 percent rise in those given a placebo. The DISF-M is a questionnaire that consists of 25 questions, divided into five categories: 

• Sexual cognition/fantasy
• Sexual arousal
• Sexual behavior/experiences
• Orgasm
• Drive/desire

The men taking ashwagandha reported higher levels and events in each of the five categories, suggesting testosterone levels increased. (10)

Hands down, XWERKS Ashwa was my favorite supplement to take because it was like getting a chance to eat candy. The gummies tasted great, and the texture was just right. To ensure I had a consistent amount of ashwagandha in my system, I spaced out the serving, taking one gummy in the late morning and another just before bed.

I noticed my sleep improved when taking the ashwagandha before bed. This might have something to do with ashwagandha being a cortisol-reducing ingredient.

While I can’t attribute any wild gains in the gym to ashwagandha, I can say that I felt more level-headed even during times of stress. I also slept better, which is great for supporting growth hormone production.

My only problem with XWERKS Ashwa is that it doesn’t include black pepper extract, an ingredient that can enhance bioavailability. Easy fix: just buy Bioperine and take a serving whenever you use ashwagandha.

Best Testosterone Booster for Muscle Growth: CrazyBulk Testo-Max

CrazyBulk Testo-Max

4.2

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving
• Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek 
• Third-party testing: No

Check Price

CrazyBulk Testo-Max is the best testosterone booster for muscle growth since it may support size gains in two important ways: increased performance in the gym and enhanced testosterone production.

Let’s talk about weight room performance. You can trigger muscle growth (hypertrophy) when you stress muscle tissue with intense training, causing a series of microtears. The actual growth happens during the recovery phase, but you need the energy and determination to tear down that muscle in the first place. 

With more energy in the gym, you’re better positioned to effectively hit the target muscles. Testo-Max, rich in ingredients like Korean red ginseng extract, can boost stamina, reduce fatigue, and sharpen focus. (11)

Once you’re out of the gym, growth hormones like testosterone step in to repair the muscle tissue, slowly building it back bigger and stronger after each workout.

Testo-Max contains many of the same testosterone-boosting ingredients discussed above, such as fenugreek, D-aspartic acid, and vitamin D. One unique ingredient is stinging nettle leaf extract. It’s known for boosting free (active) testosterone levels by binding to the testosterone-inhibiting molecule, sex hormone-binding globulin (SHBG). (12)

What’s more, Bioperine enhances the bioavailability of all ingredients in Testo-Max, ensuring you get maximum efficacy from the supplement. (13) 

The Bioperine is an excellent addition because other testosterone boosters, like XWERKS Ashwa, don’t have it. It’s one less supplement you have to worry about taking separately, which can be more cost-effective in the long run.

I appreciate Testo-Max as a non-stimulant pre-workout and as a testosterone booster. While not as potent as caffeine, it offers consistent focus during light sessions. For intense workouts, I stuck with my favorite pre-workout with stimulants.

My one gripe is with the Testo-Max marketing and the idea that this supplement can help you see visible results in two weeks. CrazyBulk made a reputation for itself by using clever names that sound a lot like performance-enhancing drugs. Make no mistake about it: Testo-Max is no steroid. Sure, you’ll probably see muscle growth while using Testo-Max, but it’ll take longer than two weeks.

RELATED: Best Mass Gainer

Best Testosterone Booster for Men Over 50: PrimeGENIX Testodren

PrimeGENIX Testodren

3.8

• Daily dose: One capsule
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: Furosap® 
• Third-party testing: Yes

Check Price

The average guy will lose an average of 1.6 percent of total testosterone each year once he gets to his mid-30s. (1) But what happens when you want to increase your testosterone levels in your 50s without a trip to the doctor?

Introducing PrimeGENIX Testodren, my pick for the best testosterone booster for men over 50.

Testodren contains a unique form of fenugreek, which may enhance libido, increase testosterone levels, and boost sexual performance.

In one study, men who consumed a 600-milligram fenugreek supplement daily for 12 weeks experienced elevated levels of both free and total testosterone. Additionally, these individuals reported enhanced sexual performance, marked by an increase in sexual activity frequency. (3)

As cited by the Testodren website, one of the main issues with many fenugreek supplements is inconsistent protodioscin levels.

Protodioscin is a natural compound found in fenugreek. It’s believed to help boost testosterone levels by stimulating the release of nitric oxide and increasing the activity of certain enzymes. With that said, researchers aren’t exactly sure how it works; however, protodioscin is the key to fenugreek’s testosterone-boosting benefits. 

To address the issue of inconsistent and low levels of protodioscin in most supplements, Testodren uses a patented purification technique that ensures a consistent protodioscin level of 20 percent in each serving — easily some of the highest levels in the industry.

This formula was tested in three human-based clinical trials and the results were impressive. In one study, older male subjects saw their free testosterone levels increase by 72.87 percent in 12 weeks. (14) 

If you’re a man in your 50s (or older) looking to naturally boost your testosterone levels, PrimeGENIX Testodren can be the way to go. Not only does it offer clinically proven results, but the brand is committed to purity and transparency with its third-party testing. Most of the supplements you’ll see online or on store shelves don’t bother with third-party testing, which is considered the gold standard by many experts. 

Put excellent customer service on top of that and you can see why it’s my pick for the best testosterone booster for men over 50.

Best Testosterone Booster for Burning Fat: Testosil

Testosil

4.0

• Daily dose: Four capsules
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek
• Third-party testing: No

Check Price

For guys aiming to pack on lean muscle and shed excess fat, having optimal testosterone levels is crucial. 

A downfall of low testosterone is the undesired gain in fat mass and a corresponding reduction in muscle tissue. So, how do we simultaneously tackle the issue of diminished testosterone and prevent fat accumulation?

Enter Testosil, the best testosterone booster for burning fat.

When it comes to boosting your T-levels, Testosil relies primarily on a super-concentrated extract of ashwagandha. While the extract is only 300 milligrams per serving, it provides you with the equivalent of 3,600 milligrams per serving of ordinary ashwagandha powder.

As I discussed above, ashwagandha is a reliable testosterone booster. It’s accompanied in the Testosil formula by some other familiar proven ingredients, including D-aspartic acid and ZMA (zinc, magnesium, and vitamin B6). It also contains an extract that provides the equivalent of 800 milligrams of fenugreek!

Testosil has its testosterone bases covered, but what about fat-burning ingredients?

L-arginine and Panax ginseng combined in a supplement offer a potent duo for potential fat-burning and weight management benefits. 

L-arginine, a precursor to nitric oxide, promotes enhanced blood flow, which can lead to improved exercise performance and greater calorie burn. Additionally, its role in stimulating growth hormone release may enhance fat metabolism and support muscle mass, which in turn, boosts resting calorie burn. (15)

Panax ginseng is known for its energy-boosting properties, which can help inside and outside of the gym. It also helps stabilize blood sugar levels, potentially reducing fat storage. Some studies hint at its role in increasing thermogenesis, further amplifying calorie burn. (16)

Together, their synergistic effects may offer an efficient approach to weight management.

While I didn’t notice any heightened fat loss with Testosil, I did enjoy stabilized testosterone levels. Just like with a few of the other supplements, I got into the habit of taking it just before a workout, especially during heavy lifting days. Even when I took it on an empty stomach, Testosil didn’t cause any weird digestive issues.

The one issue I have with Testosil is the low dosage of L-arginine HCl. While it does have other fat-burning ingredients, I think it’s safe to say that the star ingredient would be L-arginine. The problem is that Testosil only provides 250 milligrams per serving, which is less than what several key studies used. For example, some studies dosed L-arginine as low as two grams and as high as 30 grams per day. Either way, 250 milligrams isn’t going to cut it.

If your goal is to boost testosterone while decreasing fat mass, the most important factors to get right are your diet and workout routine. If those are a mess, no testosterone or fat-burning supplement will help you. Once you have those on track, I’d recommend pairing Testosil with another fat burner. Even just a separate L-arginine supplement would do the trick.

RELATED: Best Supplements for Weight Loss

Best Testosterone Booster for Bodybuilding: D-Bal MAX

D-bal MAX

4.2

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving
• Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium
• Third-party testing: No

Check Price

Let me start by saying that while this is a great testosterone booster for bodybuilding, you shouldn’t expect to go from 90 pounds soaking wet to a 225-pound bodybuilding champion in one month. I like D-Bal MAX, but I also want to make sure I’m helping you set realistic expectations.

D-Bal MAX prioritizes muscle and connective tissue repair, creating an optimal environment for the body to flourish and testosterone levels to spike. Its emphasis on muscle recuperation and combating inflammation earns it my recommendation as the best testosterone booster for bodybuilding.

While I like the supplement, in truth, I have a love-hate relationship with the formula of D-Bal MAX. 

On one hand, it contains ingredients that support one another in both bioavailability and benefit, especially when it comes to muscle recovery and testosterone production. 

For example, D-Bal MAX contains zinc and copper, which is important because zinc can decrease the absorption of copper in your body. If you’re taking additional copper supplements, you don’t need to be concerned about zinc hindering its absorption since you already have an ample amount of copper.

Magnesium and vitamin C also have a synergistic relationship. For example, vitamin C can enhance the body’s ability to absorb magnesium from the digestive tract. On the other hand, magnesium can help improve the efficiency of some of the body’s processes that use vitamin C (such as wound healing). When taken together, they can boost each other’s benefits in the body.

On the other hand, the formula contains the oxide forms of zinc and magnesium, which have the lowest bioavailability. I would love to see zinc picolinate or zinc citrate on the label — really anything but zinc oxide.

That aside, D-Bal MAX is an excellent muscle recovery agent that also offers testosterone support. Since it contains 200 milligrams of caffeine, I used it as a pre-workout supplement, taking it around 30 minutes before my gym session. That amount of caffeine with the added ginseng provided the boost I needed to get through serious sets. (17)

Be careful with your consumption of caffeine as it might impact your testosterone levels for better or worse. The right dosage in certain situations — mainly before exercise — may temporarily boost T levels. However, one study found that excessive caffeine consumption of more than 400 milligrams might lower testosterone levels because of high cortisol levels. (18) In other words, go easy on the cup of Joe.

Since the ingredients in D-Bal MAX all support some form of muscle repair, from anti-inflammatory properties to growth hormone secretion to improved glucose uptake, I also took it pre-workout to kickstart my recovery.

Better sets and recovery led to better results for me. I noticed my plate numbers steadily increasing from week to week, and people kept mentioning that my thighs and shoulders looked thicker. Full disclosure here: I was also taking creatine and glutamine, supplement staples that I’ve taken for most of my fitness career.

RELATED: Best Bodybuilding Supplements

Best Anti-Aging Testosterone Booster: Lifeforce DHEA

Lifeforce DHEA

4.0

• Daily dose: Three capsules
• Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving
• Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone
• Third-party testing: No

Check Price

Lifeforce DHEA incorporates three of the most studied and proven longevity ingredients: DHEA, pregnenolone, and 7-Keto DHEA. That’s why it got my vote as the best anti-aging testosterone booster.

What’s the connection between longevity, testosterone, and DHEA (Dehydroepiandrosterone)?

Just like testosterone, DHEA levels begin to steadily decline in men once they reach their mid-30s. Studies show that there is a direct correlation between lower levels of testosterone and DHEA and a worse state of general health. (19) 

Put simply: If you want to look and feel your best – like a younger version of yourself – you want to keep these levels in check. And that’s where Lifeforce DHEA comes in. Let’s break down these three important ingredients:

• DHEA is a hormone produced by the adrenal glands. It acts as a precursor to both testosterone and estrogen, which means it may increase testosterone levels, especially in older individuals whose natural DHEA levels have dwindled. (20)
• Pregnenolone is a steroid hormone but don’t let the name scare you! It’s not an illegal anabolic steroid. It’s a naturally occurring compound in your body from which other steroid hormones, including DHEA, progesterone, and testosterone, are derived. Some experts also believe that pregnenolone may promote other anti-aging benefits, including improved memory, alleviated stress, and elevated mood. (21)
• 7-Keto DHEA is a DHEA metabolite. While it does not directly boost testosterone levels, it does possess several anti-aging benefits. It may enhance metabolism, aid in weight loss, and support immune function. (22)

The most noticeable benefit from Lifeforce DHEA was the boost in energy that I had when I took it in the morning. I didn’t even bother with my usual cup of coffee until the early afternoon and that was more out of habit than actually needing it. I felt like that energy carried over into the gym because I was really focused on what I was doing as I moved between exercises.

My testosterone levels continued to soar high as I took Lifeforce DHEA, and this was evident by the uptick in libido and sex drive. Overall, I’d say it did an awesome job at helping me maintain my T-levels while giving me the added benefit of a cognitive boost.

RELATED: Best Multivitamin for Men

Additional Testosterone Booster Recommendations

On that note about Lifeforce DHEA, I’d like to highlight a unique service they offer, which isn’t provided by any other brand on this list.

Lifeforce offers an at-home health test that checks over 40 biomarkers in your body that impact your hormone levels, well-being, and generally how you feel every day. Of those 40 markers, Lifeforce checks your levels for luteinizing hormone and testosterone, the two things you want to increase (and the reason you’re reading this article).

Here’s how it works. You take the test at home, send it in, and you’ll receive a complete report with your results in about 10 days. But you’re not left on your own to interrupt those results. You’ll hop on a virtual call with a doctor to discuss things like your hormones, metabolism, organ health, and any health risks you might have. You’ll also receive a personalized health plan.

If you really want to go the extra mile and track your testosterone levels as you take one of these supplements, Lifeforce Diagnostic could be something to look into.

Learn more about what is provided in a Lifeforce membership on their website: Lifeforce Diagnostic Blood Test

What Are the Benefits of Testosterone Boosters?

Before we dive into the benefits, it’s important to understand that taking a testosterone booster alone may not yield the transformational results you want.

A testosterone booster should be treated as a complement to a consistent resistance training program and a healthy, well-balanced diet. 

Put simply: For a testosterone booster to have the maximum effect, and for you to see the following benefits, you need to lift weights and eat a proper diet consisting of lean proteins, complex carbs, fruits, vegetables, and healthy fats. 

Furthermore, regardless of these potential benefits, it’s important to approach testosterone boosters with caution and knowledge. Results will vary from person to person. Always consider potential side effects and consult a healthcare professional before starting supplements.

Increased Testosterone Levels

Elevated testosterone can amplify various physiological functions, from improved muscle growth to enhanced mood and energy. 

I mention this first because the boost in your testosterone levels plays a direct role in making the other benefits on this list happen.

Improved Muscle Mass and Strength

One of the most cited advantages of increasing testosterone levels is the potential for greater muscle growth and strength. 

Testosterone plays a crucial role in muscle development, so it’s no surprise that many supplement users report improved muscle gains when combining these supplements with hypertrophy-focused resistance training.

Enhanced Libido

A decline in testosterone is often linked with a decrease in libido or sexual desire. 

Testosterone boosters can reignite that spark and improve sexual drive. Again, the best results happen when you’re using a testosterone booster in conjunction with a strength training program and a healthy diet.

Mood Enhancement

Testosterone has been linked with mood and mental well-being. Men with lower testosterone levels sometimes experience mood swings, depression, or irritability. 

Boosting levels might help alleviate these symptoms and promote a better overall mood.

Improved Energy Levels

Feeling constantly fatigued? Testosterone boosters might offer a solution. 

Users often report an increase in their energy levels, helping them feel more vibrant while reducing feelings of lethargy.

Enhanced Cognitive Function

Some studies suggest that optimal testosterone levels can help in maintaining cognitive health, including memory and focus. 

While more research is needed, some users claim to experience improved mental clarity after using these supplements.

Fat Loss

Elevated testosterone levels can help increase metabolism, which might assist in fat loss. 

While it’s not a replacement for a balanced diet and regular exercise, a testosterone booster could potentially play a role in a comprehensive weight loss strategy.

Bone Density

Testosterone plays a role in bone density. As men age and testosterone levels drop, there’s a potential risk of developing osteoporosis. Boosting testosterone might help in maintaining bone strength.

Improved Recovery

Athletes and fitness enthusiasts alike might find that testosterone boosters help them recover faster post-workout, thanks to the hormone’s role in muscle repair and regeneration.

What To Consider When Looking for a Testosterone Booster

How can you walk into your local supplement shop or browse an online supplement catalog and not feel overwhelmed by the choices?

There are literally dozens of options to choose from, and if you don’t know what you’re looking for, you might throw in the towel before clicking the “buy” button. 

Let’s take the stress out of the shopping experience. Here’s what to look for when buying a testosterone booster.

Your Goals

Before diving into the specifics of a product, identify what you hope to achieve. 

Are you looking for improved muscle mass, enhanced libido, mood elevation, or perhaps a combination of benefits? 

Understanding your goals will help you choose a booster that’s aligned with your needs.

Recommended Dosage

Different supplements have varied recommended dosages, and too many of them under-dose their products. At the same time, be careful of over-dosed supplements!

Overconsumption can lead to potential side effects such as acne, excessive estrogen levels, and generally feeling ill, while underconsumption might not yield the desired results.

A quick Google search can help you understand how much of a certain ingredient you should be taking to see results.

Ingredients

Pay close attention to the ingredients listed on the label. Look for products that contain clinically researched and proven ingredients such as the following:

• DHEA
• Fenugreek
• D-Aspartic Acid
• Ashwagandha
• Vitamin D3 (preferably with Vitamin K2)
• Zinc
• Magnesium
• Stinging Nettle Leaf

I recommend avoiding supplements with proprietary blends where the exact amounts of ingredients aren’t specified.

Safety

Always opt for products that are manufactured in facilities following Good Manufacturing Practices (GMP). 

Additionally, products that have been third-party tested for purity and potency are more likely to be trustworthy.

Two of the most trusted names in supplement third-party testing are NSF International and ConsumerLab. These organizations independently test and verify the contents of supplements, ensuring that what’s on the label matches what’s in the bottle and that harmful contaminants are not present.

PCT Requirements

Post Cycle Therapy (PCT) refers to supplements (or certain drugs) that are taken after a cycle of anabolic steroids or performance-enhancing compounds to help restore hormonal balance. It mainly focuses on kick-starting the production of natural testosterone and preventing estrogen-related side effects such as gynecomastia. Some of the most common PCTs include Clomid and Nolvadex.

If you want to avoid a mess of trouble, including throwing your hormones out of whack and possibly developing man boobs, I’d highly recommend staying away from any testosterone booster that requires a PCT supplement. Typically, natural testosterone boosters like the ones on this list will not require any type of “follow-up supplement” to avoid side effects. You should be able to start and stop taking the supplement without worrying about potential downsides.

Potential Side Effects

While testosterone boosters can offer numerous benefits, they may also come with potential side effects. Some common ones include acne, hair loss, or an increase in aggression. 

It’s essential to familiarize yourself with the possible side effects of any supplement you’re considering.

How To Boost Testosterone Naturally

While supplements can be an effective way to enhance testosterone levels, there are also several natural methods to boost this vital hormone. 

A holistic approach encompassing lifestyle changes and habits can play a fundamental role in optimizing your testosterone levels.

Diet and Nutrition

It’s easy to say, “Eat healthy,” but what does that mean in the context of increasing your testosterone levels? Here are some dietary tips that will support those T-levels.

• Get adequate amounts of zinc and vitamin D. These two nutrients are essential for testosterone production. Foods like oysters, beef, pumpkin seeds, and spinach are high in zinc, while fatty fish, fortified dairy products, and egg yolks are good sources of Vitamin D.
• Consume healthy fats. Don’t skip on the healthy fats! You can find monounsaturated and omega-3 fats in avocados, nuts, seeds, and fatty fish like salmon.
• Limit sugar and processed foods. High sugar consumption and a diet rich in processed foods can lead to insulin resistance, which may reduce testosterone levels.
• Limit alcohol and drugs. Excessive alcohol consumption can lower testosterone levels.

Regular Exercise

Any form of physical activity is good for healthy weight management, but if your goal is to boost your testosterone, you want to focus on two specific forms of exercise:

• Resistance training. Strength training or weightlifting has been shown to boost testosterone levels both immediately after a workout and over the long term. Aim for three days per week of some form of resistance training.
• High-intensity interval training (HIIT). Short, intense bursts of exercise like sprints or a HIIT workout can be effective for weight management, muscle growth, and testosterone production.

Lifestyle Choices

Outside of diet, exercise, and supplements, there are some changes you can make in your day-to-day routine to support healthy testosterone levels.

• Manage stress. Chronic stress elevates cortisol, a hormone that can lower testosterone. Techniques like meditation, deep breathing exercises, and regular physical activity can help manage and reduce stress.
• Get adequate sleep. Testosterone production follows a circadian rhythm, with peak production occurring during sleep. Aim for seven to nine hours of quality sleep per night to support optimal testosterone levels.
• Maintain a healthy weight. Obesity can negatively affect testosterone levels. Achieving and maintaining a healthy weight through diet and exercise can support optimal testosterone production.
• Avoid endocrine disruptors. Chemicals such as BPA, commonly found in some plastics, can act as endocrine disruptors, affecting testosterone levels. Choose BPA-free products and reduce exposure to potential environmental toxins. (23)
• Stay socially active. Engaging in social activities, bonding with friends and family, and maintaining healthy relationships can positively influence testosterone levels, especially as you age.
• Talk to your doctor if you take prescription medications. Certain medications can impact testosterone production, so it’s essential to discuss any concerns with your healthcare provider.

Final Thoughts

While TRT (testosterone replacement therapy) is a surefire way to increase testosterone levels, it’s also looked at as a last resort option. If you want to naturally increase your testosterone levels and fight back against the symptoms of low T, a testosterone booster supplement might be able to help.

Before getting drawn into the idea of testosterone boosters, remember the basics: working out and eating right. A testosterone booster should always act as a complement to well-established healthy lifestyle choices and habits. Once you’ve got those down, then think about adding a supplement.

Best Testosterone Boosters: Side-by-Side Comparison

Best Testosterone Booster Overall	Best Natural Testosterone Booster	Best Testosterone Booster for Muscle Growth	Best Testosterone Booster for Men Over 50	Best Testosterone Booster for Burning Fat	Best Testosterone Booster for Bodybuilding	Best Anti-Aging Testosterone Booster
TestoPrime	XWERKS Ashwa	CrazyBulk Testo-Max	PrimeGENIX Testodren	Testosil	D-bal MAX	Lifeforce DHEA
4.5	4.0	4.2	3.8	4.0	4.2	4.0
Description: Daily dose: Four capsules Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek Third-party testing: Yes	Description: Daily dose: Two gummies Cost per serving: $0.63 per serving Key ingredients: Ashwagandha extract Third-party testing: No	Description: Daily dose: Four capsules Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek  Third-party testing: No	Description: Daily dose: One capsule Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving Key ingredients: Furosap®  Third-party testing: Yes	Description: Daily dose: Four capsules Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek Third-party testing: No	Description: Daily dose: Four capsules Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium Third-party testing: No	Description: Daily dose: Three capsules Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone Third-party testing: No
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Testosterone Booster
Overall

TestoPrime

4.5

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three-bottle bundle: $1.44 per serving
• Key ingredients: D-aspartic acid, Panax ginseng, KSM 66® ashwagandha extract, and fenugreek
• Third-party testing: Yes

Check Price

Best Natural
Testosterone
Booster

XWERKS Ashwa

4.0

Description:

• Daily dose: Two gummies
• Cost per serving: $0.63 per serving
• Key ingredients: Ashwagandha extract
• Third-party testing: No

Check Price

Best Testosterone Booster for Muscle Growth

CrazyBulk Testo-Max

4.2

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.16 per serving / Three bottle bundle: $1.44 per serving
• Key ingredients: Vitamin D3, D-aspartic acid, nettle leaf extract, Korean red ginseng extract, and fenugreek 
• Third-party testing: No

Check Price

Best Testosterone Booster
for Men Over 50

PrimeGENIX Testodren

3.8

Description:

• Daily dose: One capsule
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: Furosap® 
• Third-party testing: Yes

Check Price

Best Testosterone Booster
for Burning Fat

Testosil

4.0

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $1.99 per serving / Three bottle bundle: $1.33 per serving
• Key ingredients: D-aspartic acid, KSM 66® ashwagandha extract, l-arginine HCl, Asian ginseng, and fenugreek
• Third-party testing: No

Check Price

Best Testosterone Booster for Bodybuilding

D-bal MAX

4.2

Description:

• Daily dose: Four capsules
• Cost per serving: One bottle: $2.33 per serving / Three bottle bundle: $1.48 per serving
• Key ingredients: KSM 66® ashwagandha extract, l-arginine HCl, Senactiv®, zinc, and magnesium
• Third-party testing: No

Check Price

Best Anti-Aging Testosterone
Booster

Lifeforce DHEA

4.0

Description:

• Daily dose: Three capsules
• Cost per serving: One-time order: $1.83 per serving / Subscribe and save: $1.16 per serving
• Key ingredients: DHEA, 7-Keto DHEA, and Pregnenolone
• Third-party testing: No

Check Price

FAQs

Research

1. Stanworth RD, Jones TH. Testosterone for the aging male; current evidence and recommended practice. Clin Interv Aging. 2008;3(1):25-44. doi: 10.2147/cia.s190. PMID: 18488876; PMCID: PMC2544367.
2. Topo E, Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120. PMID: 19860889; PMCID: PMC2774316.
3. Rao A, Steels E, Inder WJ, Abraham S, Vitetta L. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016 Jun;19(2):134-42. doi: 10.3109/13685538.2015.1135323. Epub 2016 Jan 20. PMID: 26791805.
4. Shin S, Kim K, Lee MJ, Lee J, Choi S, Kim KS, Ko JM, Han H, Kim SY, Youn HJ, Ahn KJ, An IS, An S, Cha HJ. Epigallocatechin Gallate-Mediated Alteration of the MicroRNA Expression Profile in 5α-Dihydrotestosterone-Treated Human Dermal Papilla Cells. Ann Dermatol. 2016 Jun;28(3):327-34. doi: 10.5021/ad.2016.28.3.327. Epub 2016 May 25. PMID: 27274631; PMCID: PMC4884709.
5. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
6. Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar;76:127124. doi: 10.1016/j.jtemb.2022.127124. Epub 2022 Dec 23. PMID: 36577241.
7. Topo, E., Soricelli, A., D’Aniello, A. et al. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol 7, 120 (2009). https://doi.org/10.1186/1477-7827-7-120.
8. G. D’Aniello, S. Ronsini, T. Notari, N. Grieco, V. Infante, N. D’Angel, F. Mascia, M. Fiore, G. Fisher and A. D’Aniello, “D-Aspartate, a Key Element for the Improvement of Sperm Quality,” Advances in Sexual Medicine, Vol. 2 No. 4, 2012, pp. 45-53. doi: 10.4236/asm.2012.24008.
9. Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men’s Health. 2019;13(2). doi:10.1177/1557988319835985
10. Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741. PMID: 35873404; PMCID: PMC9297375.
11. Yeo HB, Yoon HK, Lee HJ, Kang SG, Jung KY, Kim L. Effects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo-controlled Trial. J Ginseng Res. 2012 Apr;36(2):190-7. doi: 10.5142/jgr.2012.36.2.190. PMID: 23717119; PMCID: PMC3659585.
12. Chrubasik JE, Roufogalis BD, Wagner H, Chrubasik S. A comprehensive review on the stinging nettle effect and efficacy profiles. Part II: urticae radix. Phytomedicine. 2007 Aug;14(7-8):568-79. doi: 10.1016/j.phymed.2007.03.014. Epub 2007 May 16. PMID: 17509841.
13. Kesarwani K, Gupta R, Mukerjee A. Bioavailability enhancers of herbal origin: an overview. Asian Pac J Trop Biomed. 2013 Apr;3(4):253-66. doi: 10.1016/S2221-1691(13)60060-X. PMID: 23620848; PMCID: PMC3634921.
14. Maheshwari A, Verma N, Swaroop A, Bagchi M, Preuss HG, Tiwari K, Bagchi D. Efficacy of Furosap^TM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017 Jan 10;14(1):58-66. doi: 10.7150/ijms.17256. PMID: 28138310; PMCID: PMC5278660.
15. Oh HS, Oh SK, Lee JS, Wu C, Lee SJ. Effects of l-arginine on growth hormone and insulin-like growth factor 1. Food Sci Biotechnol. 2017 Dec 12;26(6):1749-1754. doi: 10.1007/s10068-017-0236-6. PMID: 30263714; PMCID: PMC6049717.
16. Amerikanou, Charalampia & Kaliora, Andriana & Gioxari, Aristea. (2021). The efficacy of Panax ginseng in obesity and the related metabolic disorders. Pharmacological Research – Modern Chinese Medicine. 1. 100013. 10.1016/j.prmcm.2021.100013.
17. Alsunni AA. Energy Drink Consumption: Beneficial and Adverse Health Effects. Int J Health Sci (Qassim). 2015 Oct;9(4):468-74. PMID: 26715927; PMCID: PMC4682602.
18. Glover, F.E., Caudle, W.M., Del Giudice, F. et al. The association between caffeine intake and testosterone: NHANES 2013–2014. Nutr J 21, 33 (2022). https://doi.org/10.1186/s12937-022-00783-z.
19. Walther A, Seuffert J. Testosterone and Dehydroepiandrosterone Treatment in Ageing Men: Are We All Set? World J Mens Health. 2020 Apr;38(2):178-190. doi: 10.5534/wjmh.190006. Epub 2019 Jun 4. PMID: 31190486; PMCID: PMC7076306.
20. Li Y, Ren J, Li N, Liu J, Tan SC, Low TY, Ma Z. A dose-response and meta-analysis of dehydroepiandrosterone (DHEA) supplementation on testosterone levels: perinatal prediction of randomized clinical trials. Exp Gerontol. 2020 Nov;141:111110. doi: 10.1016/j.exger.2020.111110. Epub 2020 Oct 10. PMID: 33045358.
21. Ramírez S, Haddad-Tóvolli R, Radosevic M, Toledo M, Pané A, Alcolea D, Ribas V, Milà-Guasch M, Pozo M, Obri A, Eyre E, Gómez-Valadés AG, Chivite I, Van Eeckhout T, Zalachoras I, Altirriba J, Bauder C, Imbernón M, Garrabou G, Garcia-Ruiz C, Nogueiras R, Soto D, Gasull X, Sandi C, Brüning JC, Fortea J, Jiménez A, Fernández-Checa JC, Claret M. Hypothalamic pregnenolone mediates recognition memory in the context of metabolic disorders. Cell Metab. 2022 Feb 1;34(2):269-284.e9. doi: 10.1016/j.cmet.2021.12.023. PMID: 35108514; PMCID: PMC8815774.
22. Kalman, Douglas & Colker, Carlon & Swain, Melissa & Torina, Georgeann & Shi, Qingwei. (2000). A randomized, double-blind, placebo-controlled study of 3-acetyl-7-oxo-dehydroepiandrosterone in healthy overweight adults. Current Therapeutic Research-clinical and Experimental – CURR THER RES. 61. 435-442. 10.1016/S0011-393X(00)80026-0.
23. Cariati, F., D’Uonno, N., Borrillo, F. et al. “Bisphenol a: an emerging threat to male fertility”. Reprod Biol Endocrinol 17, 6 (2019). https://doi.org/10.1186/s12958-018-0447-6.

The post Best Testosterone Boosters for Men: Fight Back Against Low T-Levels appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

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.

Decline Machine Flye

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.

Featured Image: Evogen Nutrition / YouTube

The post Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Do genotype-based diets work?

How ketones might help diabetes.

Neanderthals had fire.

Higher fructose intake, shorter telomeres.

Babies in neonatal intensive care units who wear eye masks at night develop better and are released earlier than babies who don’t wear eye masks.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: So What’s Your Gut Telling You?

Primal Health Coach Radio: Ryan Valencic

Media, Schmedia

Sweetgreen switching to EVOO and exploring avocado oil.

Italy to ban synthetic meat.

Interesting Blog Posts

Regenerative rainmaking.

Social Notes

One of my favorite inventions.

Everything Else

Why political identity might correlate to mental well-being.

Spiders think with their webs.

Things I’m Up to and Interested In

Where’s the placebo control?: Latest statin study compares taking statins to taking different statins.

Not surprised: A decline in childhood independence is probably the main cause of the decline in child mental wellbeing.

Interesting: Male chimps hunt far more often than female chimps.

Fascinating: A common feature of intense psychedelic experiences is a feeling of cosmic shame.

Question I’m Asking

What restaurant do you wish would switch off seed oils most? And would you pay extra for it?

Recipe Corner

• One of my favorite beef stews (just nix the flour).
• Smoked picanha. Way better than brisket.

Time Capsule

One year ago (Oct 14 – Oct 20)

• Recent Study Concludes Evidence Against Red Meat is Weak—They always are.
• Cold Plunges: Benefits and Where to Start—How to, why to.

Comment of the Week

“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.

The post New and Noteworthy: What I Read This Week—Edition 242 appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

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.

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.

Walking for Weight Loss

• Benefits of Walking
• 10,000 Steps Per Day?
• Weight Loss Tips
• Sample Walking Plan
• Frequently Asked Questions

Benefits of Walking 

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.

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.

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.

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.

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 for 40 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

References 

1. 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
2. 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
3. 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
4. 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
5. 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
6. 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
7. How Do I Know When It Is Time To Replace My Athletic Shoes. (n.d.). https://www.aapsm.org/replace_shoes.html

Featured Image: Day of Victory Studio / Shutterstock

The post Walking for Weight Loss: A Guide to Drop the Pounds appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

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.

Featured Image: Rogue Fitness / YouTube

The post After Torn Biceps Tendon Forced Him to Miss 2022, Evan Singleton Has Big Plans for 2023 Rogue Invitational  appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

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?

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.

Does Cycling Build Muscle

• Cycling for Muscle Growth
• Low Intensity vs. High Intensity
• Does Cardio Burn Muscle?
• How to Cycle for More Muscle

Cycling For Muscle

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.

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.

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.

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.

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

1. 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
2. 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
3. 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

Featured Image: Alfredo Lopez / Shutterstock

The post Does Cycling Build Muscle? The Facts About Growing on the Bike appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

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.

Featured Image: Josh Bridges / YouTube

The post CrossFit Legend Josh Bridges Crushes Full-Body Workout Two Weeks Out From 2023 Rogue Invitational appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

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
• Another meta-analysis found similar results.²

Body recomposition

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
• L-carnitine may reduce the neuromuscular fatigue that usually occurs with blood flow restriction training.¹⁰
• 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
• L-carnitine directly increases nitric oxide levels.¹⁵

Heart health

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!

The post L-Carnitine Benefits appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

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.

Our Top Picks for the Best Electrolyte Powder

• Best Electrolyte Powder Overall: Transparent Labs Hydrate
• Best Electrolyte Powder for Athletes: Kaged Hydra-Charge
• Best Tasting Electrolyte Powder: Liquid I.V. Hydration Multiplier
• Best Sugar-Free Electrolyte Powder: LMNT Zero-Sugar Electrolytes
• Best Electrolyte Drink Powder: XWERKS Motion
• Best Electrolyte Powder for Runners: BUBS Hydrate or Die

Best Electrolyte Powder Overall: Transparent Labs Hydrate

Transparent Labs Hydrate

4.5

• Number of servings: 40 servings
• Cost per serving: $0.75
• Electrolytes per serving: Calcium, magnesium, sodium, potassium
• Additional key ingredients: Taurine, panax ginseng, coconut water powder

Check Price

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 exactly what 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 and post-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.

RELATED: Best Protein Powders for Muscle Gain for Men, Women, Beginners, and More

Best Electrolyte Powder for Athletes: Kaged Hydra-Charge

Kaged Hydra-Charge

4.5

• Number of servings: 60 servings
• Cost per serving: $0.49
• Magnesium per serving: 15 milligrams
• Daily value: Four percent
• Form: Drink mix

Check Price

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

3.8

• Number of servings: 16 servings 
• Cost per serving: $1.56
• Electrolytes per serving: Sodium, potassium
• Additional key ingredients: Pure cane sugar, dextrose, citric acid

Check Price

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.

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. 

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.

RELATED: Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Sugar-Free Electrolyte Powder: LMNT Zero-Sugar Electrolytes

LMNT Zero-Sugar Electrolytes

4.0

• Number of servings: 30 servings
• Cost per serving: $1.35
• Electrolytes per serving: Sodium, potassium, magnesium
• Additional key ingredients: Natural flavors, stevia leaf extract

Check Price

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.

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.

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.

Best Electrolyte Drink Powder: XWERKS Motion

XWERKS Motion

• Number of servings: 30 
• Price per serving: $1.63
• Amount of BCAAs per serving: Three grams 
• Calories per serving: Less than 130
• Flavors: Raspberry Lemonade 
• Third-party tested: Not at the time of this writing

Check Price

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. 

RELATED: Best BCAA Supplements for Women, Men, Weight Loss, and More

Best Electrolyte Powder for Runners: BUBS Hydrate or Die

BUBS Naturals Hydration Powder

4.0

• Number of servings: 18 servings
• Cost per serving: $1.89
• Electrolytes per serving: Sodium, potassium, magnesium, chloride
• Additional key ingredients: Taurine, iron, coconut water powder

Check Price

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. 

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.

RELATED: Best Non-Stim Pre-Workout Supplements for All of the Focus Without the Jitters (2023)

Flavors 

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.

Best Electrolyte Powder: Side-by-Side Comparison

Best Electrolyte Powder Overall	Best Electrolyte Powder for Athletes	Best Tasting Electrolyte Powder	Best Sugar-Free Electrolyte Powder	Best Electrolyte Drink Powder	Best Electrolyte Powder for Runners
Transparent Labs Hydrate	Kaged Hydra-Charge	Liquid I.V.	LMNT Zero-Sugar Electrolytes	XWERKS Motion	BUBS Hydrate or Die
4.5	4.5	3.8	4.0	3.5	4.0
Description: Number of servings: 40 servings Cost per serving: $0.75 Electrolytes per serving: Calcium, magnesium, sodium, potassium Additional key ingredients: Taurine, panax ginseng, coconut water powder	Description: Number of servings: ~60 servings Cost per serving: $0.50 Electrolytes per serving: Calcium, phosphorus, magnesium, sodium, potassium Additional key ingredients: Taurine, coconut water powder, antioxidant blend	Description: Number of servings: 16 servings  Cost per serving: $1.56 Electrolytes per serving: Sodium, potassium Additional key ingredients: Pure cane sugar, dextrose, citric acid	Description: Number of servings: 30 servings Cost per serving: $1.35 Electrolytes per serving: Sodium, potassium, magnesium Additional key ingredients: Natural flavors, stevia leaf extract	Description: Number of servings: 30 servings Cost per serving: $1.63 Electrolytes per serving: Calcium, magnesium, sodium Additional key ingredients: Cluster dextrin, BCAAs, electrolytes	Description: Number of servings: 18 servings Cost per serving: $1.89 Electrolytes per serving: Sodium, potassium, magnesium, chloride Additional key ingredients: Taurine, iron, coconut water powder
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Electrolyte Powder Overall

Transparent Labs Hydrate

4.5

Description:

• Number of servings: 40 servings
• Cost per serving: $0.75
• Electrolytes per serving: Calcium, magnesium, sodium, potassium
• Additional key ingredients: Taurine, panax ginseng, coconut water powder

Check Price

Best Electrolyte Powder for Athletes

Kaged Hydra-Charge

4.5

Description:

• Number of servings: ~60 servings
• Cost per serving: $0.50
• Electrolytes per serving: Calcium, phosphorus, magnesium, sodium, potassium
• Additional key ingredients: Taurine, coconut water powder, antioxidant blend

Check Price

Best Tasting Electrolyte Powder

Liquid I.V.

3.8

Description:

• Number of servings: 16 servings 
• Cost per serving: $1.56
• Electrolytes per serving: Sodium, potassium
• Additional key ingredients: Pure cane sugar, dextrose, citric acid

Check Price

Best Sugar-Free Electrolyte Powder

LMNT Zero-Sugar Electrolytes

4.0

Description:

• Number of servings: 30 servings
• Cost per serving: $1.35
• Electrolytes per serving: Sodium, potassium, magnesium
• Additional key ingredients: Natural flavors, stevia leaf extract

Check Price

Best Electrolyte Drink Powder

XWERKS Motion

3.5

Description:

• Number of servings: 30 servings
• Cost per serving: $1.63
• Electrolytes per serving: Calcium, magnesium, sodium
• Additional key ingredients: Cluster dextrin, BCAAs, electrolytes

Check Price

Best Electrolyte Powder for Runners

BUBS Hydrate or Die

4.0

Description:

• Number of servings: 18 servings
• Cost per serving: $1.89
• Electrolytes per serving: Sodium, potassium, magnesium, chloride
• Additional key ingredients: Taurine, iron, coconut water powder

Check Price

FAQs

Research

1. 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
2. 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
3. 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
4. Baker LB, Jeukendrup AE. Optimal composition of fluid-replacement beverages. Compr Physiol. 2014;4(2):575-620. doi:10.1002/cphy.c130014

The post Best Electrolyte Powder (2023): Hydration for Sports, Intense Exercise, and Daily Life appeared first on Breaking Muscle.