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Although they compete in different divisions, Samson Dauda and Michael Daboul share the same goal: to build a championship-level physique in time for the 2023 Mr. Olympia contest. With the former coming off a sixth-place debut in the Men’s Open division of last year’s contest and the latter looking to improve upon a 10th-place finish at the Classic Physique Olympia, both men have ample motivation to make everyone forget about those 2022 Olympia results.
As the biggest bodybuilding show of the year inches closer, Dauda and Daboul can’t afford to make any mistakes with their nutrition or training. Just six weeks away from getting to pose for the judges in Orlando, FL, the dynamic duo teamed up for a demanding chest and calves workout that left no doubt about their commitment to being stage-ready by Nov. 2.
Dauda shared highlights from an intense muscle-building session with Daboul in a training vlog posted on his YouTube channel on Sept. 25, 2023. The workout begins around the 1:15 mark.
No strangers to individual success — Dauda captured top honors at the 2023 Arnold Classic while Daboul won his division at the 2023 New York Pro — the two IFBB pros put in some serious work at the UK-based Factory Gym.
Don’t let the number of exercises fool you, either. Even though Dauda and Daboul didn’t perform a long list of movements, the intensity and structure of the workout provided more than a sufficient stimulus for maximum muscle growth.
Superset: Seated Calf Raise with Standing Calf Raise
Building bulging calves can be quite the challenge. However, Dauda’s method for increasing size and thickness clearly works. Instead of settling for one exercise at a time, the man known as “The Nigerian Lion” doubled-down on his calf-building efforts by utilizing a superset-style plan of attack.
Dauda and his training partners started the workout by alternating between seated calf raises and standing calf raises. The leg-oriented part of the session included grueling sets of 15 repetitions that focused on squeezing at the top of the movement to ensure adequate time under tension.
As if performing multiple versions of calf raises wasn’t challenging enough, Dauda raised the stakes with a blood-pumping finisher.
“We get to the point where we’re maxing out on our heavier set,” he explained. “Then we did a drop set on the seated calf where basically every five [reps] we took 10 kilos [22 pounds] off and worked our way down without stopping.”
Incline Chest Press Machine
After exhausting their calves, Dauda and Daboul showcased their upper-body strength and endurance on a plate-loaded incline chest press machine. Once again, this portion of the workout featured a high-volume, high-intensity approach.
Working in a pyramid-style, the bodybuilders began with a warm-up set of 15 repetitions with a pair of 20-kilogram (44-pound) plates per side. They progressed all the way up to a total of 10 plates before employing a drop-set finisher in which they performed multiple “mini-sets” of five reps, removing two plates at a time until only four plates remained.
Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine
Next, Dauda took things to another level with yet another superset. This time, he and his training partner performed sets of 12 repetitions on the seated incline chest press to target the pecs and triceps. The “iso-lateral” design of the machine allowed each lever arm to operate independently, similar to dumbbells. They paired this compound movement with chest flyes on the Panatta Standing Multi-Flight machine — a unique device with adjustable handles that allow a variety of flyes and lateral raises.
Dauda specifically noted that the focus of the second exercise was “contracting and squeezing” to build the thickness of the muscle and bring out the striations of the chest.
To finish, Dauda and Daboul used a distinct version of an incline dumbbell press — squeezing the weights together throughout the movement to create an incline hex press. The Nigerian Lion started with 20-kilogram (44-pound) dumbbells while Daboul, “The Saharan Eagle,” worked with 16-kilogram (35-pound) weights.
They focused on touching the dumbbells together, slowly lowering the weight to chest level before extending and locking out their triceps. By the time the workout concluded, Daboul had a new appreciation for his fellow Mr. Olympia contestant’s unique training style.
“I train intense but not in that high volume,” Daboul said. “The combination that he has of high intensity and high volume — not everyone can keep up. I tried to keep up in the first two exercises and then I was exhausted.”
Superset-Centric Chest and Calves Workout
Dauda’s idea of utilizing high-volume training (sets of 12-15 reps) with heavy loads will test your strength and your endurance. Here’s a breakdown of the exercises performed in what was clearly a taxing workout for everyone involved:
Superset: Seated Calf Raise with Standing Calf Raise
Incline Chest Press Machine
Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine
Incline Hex Press
Despite including just six exercises, this high-volume workout will surely deliver results. Utilizing principles like supersets and drop sets, along with working at such a high intensity, should bolster anyone’s efforts to grow muscle and overall size. And if Dauda and Daboul continue to build upon their impressive showings this year at the 2023 Olympia, they might have a chance to celebrate together.
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The World Natural Bodybuilding Federation (WNBF) held one of its most recognizable contests of the year, the Pro Universe, on Sept. 23, 2023. The Pro Universe is held in high esteem by many fans of the sport, largely because the winner walks away carrying the title of “Mr. Universe” — a championship synonymous with classic bodybuilding dating back to the 1940s under a variety of bodybuilding federations.
The WNBF held its first Pro Universe contest in 1990. In the most recent edition, Malcom Cooper came away with the 2023 Pro Universe victory. Cooper weighed roughly 174 pounds (79 kilograms) when he took the stage against eight high-level competitors.
Prior to entering his first amateur bodybuilding contest in 2016, Cooper reached a body weight of 260 pounds (118 kilograms). The determination and focus required for such a significant personal transformation is likely a driving force behind his competitive success.
In a contest recap posted on his Instagram page, he referenced the necessary commitment and consistency, writing:
“PRIDE… not in an outcome… But pride in the income… The work. The sacrifice. The intent. The focus. The fire. The tears. The study… This weekend was cumulative in many ways…
The 37-year-old athlete has a background not only in bodybuilding, but in powerlifting as well. He appears to still maintain one foot in the world of strength sports, as he posted an Instagram story showcasing a deadlift of 525 pounds (238.1 kilograms) — three times his bodyweight — performed just days after winning the Universe title.
Cooper’s first professional bodybuilding contest was a runner-up debut at the WNBF Natural Muscle Mayhem in Oct. 2021. With his victory at the Pro Universe, Cooper now officially qualifies to enter the most prestigious WNBF contest of each calendar year — the World Championships, scheduled for Nov. 18-19 in Seattle, WA. Cooper last appeared at the World Championships in 2021 where he placed fifth.
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If you’re an avid weightlifter, you’ve probably got some protein bars stashed in your gym bag, car, or desk drawer. It’s no secret that protein bars offer a super efficient way to up your protein intake to maximize muscle gains. With so many on the market claiming to be top-notch, it’s difficult to know which are the best protein bars, so our team took it upon ourselves to help you narrow it down.
As a registered dietitian and nutrition writer, I’ve researched and reviewed dozens of the best protein powder and protein bar supplements. Combining my nutrition expertise and the feedback from our trusted Breaking Muscle product testers, many of whom are certified personal trainers, competitive Olympic weightlifters, and other highly credentialed individuals, we’ve created the ultimate guide to help you choose from the 13 best protein bars.
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 Protein Bars
It’s fair to say that we know a thing or two about protein bars. In fact, our team has tested over 40 protein bars, and we’ve done more than just determine if they taste good. We’ve analyzed them and scored them on a scale of one to five (one being the worst, five being the best) based on their nutrient content, texture, price, and other customer reviews to ensure that the protein bars we share are of value to your physical health.
Everyone has unique goals, so we chose several protein bars catering to a variety of dietary preferences and goals. Whether you want to gain muscle mass, lose weight, reduce your sugar intake, or avoid gluten, we hope to help you find the best protein bar for you.
Made with minimal, 100 percent natural ingredients
Free of added sugar or artificial sweeteners
Low in saturated fat
12 appetizing flavors plus occasional seasonal flavors
Cons
Less protein than other bars containing 20 grams or more
More expensive than other options that cost less than $2.00 per serving
With RXBARS you know exactly what you’re getting, which is why we consider them the best protein bars overall. The brand’s “No B.S.” promise is apparent in their use of natural, simple ingredients that everyone is familiar with. Think egg whites, cashews, peanuts, and dates — real foods you can find in your own kitchen or pantry. They are minimally processed and never contain artificial colors, flavors, or sweeteners.
RXBARS offer 12 grams of protein, primarily from egg whites and nuts. This is low compared to other protein bars that offer 20 grams or more, but the protein sources are high-quality. Egg whites, in particular, contain a complete amino acid profile, meaning they contain all nine essential amino acids the body doesn’t produce on its own. This is beneficial for optimal muscle building and repair. It can be challenging to eat enough protein, especially if you’re trying to pack on muscle, but RXBARS can still help you reach your protein needs.
This healthy snack is low in saturated fat, which is exceptionally hard to find in a protein bar. Of the seven grams of fat, only one gram is saturated fat. This means the rest is from heart-healthy unsaturated fat. For comparison, other options like the Naked Chocolate Chip Protein Cookies can have up to seven grams of saturated fat, nearly 35 percent of the recommended daily value.
What’s more, RXBARS come in tons of different flavors. There are currently 14 flavors on the company website, two of which are seasonal. RXBARS are sweet, but not too sweet, and don’t leave an artificial aftertaste that other bars with artificial sweeteners sometimes have. One of our product testers, who rated taste 4 out of 5 stars, likes all the flavors but enjoyed the Chocolate Sea Salt and Mint Chocolate bars the best. Breaking Muscle Reviews Editor Amanda Dvorak also enjoys the Blueberry flavor, which she likes breaking into small pieces and mixing into Greek yogurt.
However, we rate the texture of RXBARS at a 4 out of 5 because they are VERY chewy — like stuck in your teeth chewy — which we liked, but realize that won’t be everyone’s preference. They also have chunks of certain ingredients, like cashews and dates, in them, which is great if you like chunky bars but not so much if you favor a smooth-textured protein bar.
Although customers who leave reviews on the RXBAR website rarely express dissatisfaction regarding the company’s customer service, we gave this area 3 out of 5 stars because they don’t accept returns. The company does, however, encourage customers to reach out if they are unhappy with their order so they can “make it right.”
Best Tasting Protein Bars: Naked Nutrition Protein Cookies
Less protein than other bars containing 20 grams or more
More expensive than other options that cost less than $2.00 per serving
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Naked Nutrition Protein Cookies are a protein-packed treat without the extra sugar, carbs, and fat that still taste great. Whether you’re an athlete or simply trying to improve your health, they are a convenient protein snack option. They’re gluten-free, soy-free, and made with natural ingredients to help boost your nutritional intake.
Naked Cookies contain 10 grams of high-quality whey protein from grass-fed cows. Whey protein has a higher concentration of leucine, a branched-chain amino acid (BCAA) that plays a vital role in activating muscle protein synthesis, making this a great post-workout snack. (1)
They contain an impressive six grams of fiber, 21 percent of the daily value for a 2000-calorie diet. Fiber helps to keep you regular, reduce cholesterol levels, and regulate blood sugar. Fiber also makes you feel fuller for longer, which may aid in weight loss by reducing mindless munching throughout the day. The fiber content in Naked Cookies is on par with RXBARS, which have around five grams of fiber (depending on the flavor), but higher than Orgain Organic Protein Bars, which only have two grams of fiber.
Naked Cookies are sweetened with stevia and erythritol. Erythritol is a sugar alcohol that’s gotten a lot of heat recently for new studies suggesting it’s correlated with blood clotting. However, this needs to be further studied. (2)
Customers who leave reviews on the Naked Nutrition website rave about the taste and texture of these protein cookies. One customer says, “I expected a dry and crumbly texture but to my surprise, they are on the soft side and chewy. I would definitely buy them again!” Another writes, “Love this cookie. It’s like you’re eating a home-baked cookie.”
Best Protein Bars for Weight Loss: Legion Protein Bar
More expensive than other options that cost less than $2.00 per serving
Includes added sugar
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Legion Protein Bars are a high-protein, low-sugar snack that can support muscle building and weight loss. They’re GMO, gluten, and soy-free, and always made with 100% natural ingredients.
We love the macro breakdown of these bars. They’re high in protein compared to other protein bars with less than 15 grams per serving. The 20 grams of protein comes from a blend of whey concentrate, milk protein isolate, and whey isolate. For athletes, it’s ideal to consume between 20 to 40 grams of protein every 3-4 hours to build muscle mass and reduce body fat. (3)
High protein snacks, like Legion Protein Bars, support weight loss goals for several reasons. Protein has a higher thermic effect of food (TEF) than carbs and fat, meaning your body burns more calories digesting it. Protein promotes muscle growth, which boosts metabolism, so you burn more calories throughout the day. Lastly, protein and fiber (eight grams in Legion Protein Bars) are satiating, and you might eat less overall.
Our expert product testers approved of most of the flavors they tried, rating taste 4 out of 5 stars. One tester thought the chocolate flavor in the chocolate chip cookie dough bar was lacking and enjoyed the stronger flavors of the chocolate peanut butter bar more.
Regarding texture, our team wasn’t as impressed. One tester said it looked like it would be a moist, chewy bar but was a little drier than I expected and it got stuck in her teeth. Bottom line, it was denser than expected, which means lots of chewing.
Legion gets extra recognition for their superb return policy. Not satisfied with your protein bars? No worries, they will give you a full refund, AND they don’t even ask you to send it back.
More expensive than other options that cost less than $2.00 per serving
Jacked Factory Authentic Bars are made with natural ingredients and contain no artificial sweeteners or sugar alcohols. They’re packed with whey protein isolate, intended to help you meet increased protein needs for the muscle gains you’re after.
Each Authentic Bar offers 15 to 16 grams of whey protein isolate. Whey isolate has been heavily filtered to remove lactose and fat, resulting in a higher protein product containing at least 90 percent protein. (4) It’s a quality protein source, ideal for those wanting to increase their muscle mass. It’s also noteworthy because other protein bars, such as the Pure Protein bars, use a blend of whey concentrate and whey isolate in their formulas.
Even with the high protein content of this bar, our team rated the nutrition content 2 out of 5 stars due to all the added sugar. Needless to say, 17 grams of added sugar is a lot. For reference, The Dietary Guidelines for Americans recommends limiting added sugar to no more than 10 percent of your total daily calorie intake. For someone consuming 2,000 calories, that’s 50 grams per day. Too much added sugar can increase blood glucose and promote weight gain.
Our team loved the taste and texture of Authentic Bars, rating these a 5 out of 5. One of our testers who tried the Peanut Butter Candy flavor says that if you’re a peanut butter lover, you’ll die for this flavor. She was also able to taste the honey, which is used as a sweetener, but couldn’t detect any artificial tastes.
A lot of protein bars tend to have a chalky, tough texture, but not these. Authentic bars are soft, moist, and just a little crumbly. They’re a high-protein sweet treat for those who value great taste and protein quality.
More affordable than many other bars that cost more than $2.00 per serving
Cons
Contains added sugar
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
Less protein than other bars containing 20 grams or more
Orgain protein bars are made with organic, vegan ingredients and only contain 150 calories per serving. These gluten, soy, and dairy-free bars are convenient to take with you on the go, after a workout, or just as a mid-afternoon snack.
Orgain’s snack-sized plant-based protein bars offer 10 grams of plant protein from a blend of brown rice, peas, and chia seeds. Individually, these sources lack one or more essential amino acids, but when combined, they provide the complete amino acid profile, which is optimal for muscle growth and repair.
We rated nutrition content at a 3.5 out of 5. The protein content could be slightly higher, and we’d like it to have less added sugar — though at six grams, it’s still less than the 17 grams of added sugar you’ll find in bars like the Jacked Factory Authentic Bars. However, we appreciate that these are lower in saturated fat than several other bars we tested (1.5 grams versus 3.5 to seven, respectively).
One of our team members tried the Chocolate Chip Cookie Dough and really liked the flavor and texture, rating these at a 5 out of 5. While the ultra-condensed texture suited the cookie dough flavor, it might not pair as well with the other options.
If you’re unhappy with your order, returns and exchanges are free. Orgain covers the return cost and provides a prepaid return shipping label. No extra fees are involved, so we gave customer service a 5 out of 5.
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
The BHU Keto Protein Bar is a USDA organic, vegan snack made without artificial sweeteners or flavors. Made to fit into the keto diet, they’re super low in net carbs, with moderate amounts of fat and protein. These bars need to be refrigerated to maintain their texture and freshness.
Although this protein bar contains 17 grams of total carbs, 16 are from fiber, resulting in only one gram of net carbs. Net carbs exclude fiber since fiber is indigestible and passes through the body mostly intact. Fiber helps to promote regular bowel movements, reduce cholesterol, and maintain healthy blood sugar levels.
Furthermore, BHU Keto Protein Bars aren’t made with any added sugar. Instead, they’re sweetened with monk fruit extract.
Our Breaking Muscle team was impressed with the overall carb content of this bar but rated the nutrient content at a 3.5 out of 5. The protein content is lower than many other bars we tested — some flavors only have six grams of protein, while most of the other options on our list have at least 12 grams of protein. Also, because they’re keto, they’re higher in saturated fat (eight to nine grams), which could deter individuals monitoring their fat intake.
Taste was highly rated by our expert tester, who gave it a 5 out of 5 and said the bars were super easy to eat and tasted like dessert without being too sweet. The texture, which we also rated at a 5 out of 5, is soft and doughy — almost buttery to bite into!
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
Perfect Keto Bars are made with a simple list of high-quality real food ingredients. They’re low in net carbs and a good source of protein and fiber, which could help regulate blood sugar in those with type 2 diabetes.
Protein and fiber slow digestion and the absorption of nutrients, preventing spikes in blood sugar. Several Perfect Keto Bar flavors contain up to nine grams of fiber, providing 32 percent of the daily value for a 2,000-calorie diet. Each bar contains 10-13 grams of protein from almond butter, high-quality collagen, and cashews.
Since these are keto bars, they contain higher amounts of fat, with 17 to 18 grams per serving. For comparison, most protein bars on this list have around 10 grams of fat. Some, like the Orgain Protein Bars, only have five grams of fat. Research shows that low-carb diets and very low-carb diets (keto) are effective for improving blood sugar control and reducing body weight in individuals with type 2 diabetes. (4)
It’s important to note that a keto diet may not be appropriate for everyone. Diabetes is linked with a higher risk of heart disease, and some may need to avoid the increased fat content of the keto diet. Keto diets are also difficult to sustain. Talk with your healthcare provider or registered dietitian nutritionist for personalized nutrition advice.
Our staff tried the Peanut Butter Chocolate Chip flavor and rated the taste at a 4.5 out of 5. The peanut butter flavor is strong, with bits of chocolate chips and peanuts throughout. If you like peanut butter, this flavor was made for you. The team rated texture at a 5 out of 5 and liked how these bars almost melt in your mouth.
The company offers a 30-day return policy, even for opened items. The Perfect Keto website includes an expansive FAQ section as well as a contact form, earning customer service a rating of 4 out of 5.
Best Protein Bars for Women: MyProtein Layered Bar
Available to buy in single servings if you want a sample
Cons
More expensive than other bars that cost less than $2.00 per serving
Contains added sugar
Contains a high saturated fat content
MyProtein Layered Bars are unique for their five appetizing layers that add to the product’s taste and texture. They’re protein-rich to help women hit their macros, increase their metabolism, and gain lean muscle.
With 20 grams of protein, these bars have a higher protein content than several other bars on our list, like RXBARS, which only have 12 grams of protein. The combined whey, soy, and milk protein may help you feel fuller for longer and reduce unnecessary snacking.
Additionally, they contain moderate amounts of carbs (17 grams) and are high in saturated fat (seven grams). These contribute to seven and 35 percent of the daily value, respectively.
They’re sweetened primarily with sugar alcohols but also contain three grams of added sugar. Customer reviews regarding taste on the MyProtein website are positive. One person says, “Really like these protein bars! I got the cookies and cream and birthday cake, both had great flavor. They don’t have that weird taste or texture that a lot of protein bars have, however, there is that slight taste that you know the protein is there but not overpowering.”
At $3.33 per bar, these are considerably pricier than other bars that cost less than $2.00. However, if you’re looking for a high-protein bar that doesn’t require refrigeration, they could be worth it.
Best Low-Sugar Protein Bars: Bulletproof Protein Crisp Bar
More expensive than other bars that cost less than $2.00 per serving
Sweetened with erythritol, a sugar alcohol that may be linked to blood clotting
The Bulletproof Protein Crisp Bars pack a crunch with protein crisps and nut pieces folded into them. These gluten-free, dairy-free, and keto-friendly bars provide a boost of protein on the go.
Most impressively, they’re made with only one gram of sugar, one gram of sugar alcohols, and no added sugar. Added sugar is commonly found in protein bars and supplements. It can contribute to excess calories, weight gain, and increased blood sugar. Bars free of added sugar, like the Bulletproof Protein Crisp Bars, use natural sweeteners like stevia and monk fruit to enhance the flavor instead.
Each bar provides 11 grams of protein, primarily from pea protein, one of the few plant-based proteins that boast all nine essential amino acids important for muscle repair and growth. They include 14 to 15 grams of carbs, most of which come from fiber, resulting in only three to four grams of net carbs.
Our Breaking Muscle product tester rated the taste of the peanut butter chocolate chip bar at a solid 4 out of 5 and said there was definitely peanut butter with just a hint of the chocolate chip. She said it tasted like a “healthy” peanut butter bar but wasn’t quite as flavorful as what you’d get in something loaded with fat and sugar.
Don’t let the name fool you — these bars are not crunchy. They have a chewy texture with crispy bits throughout. Overall, our team enjoyed the taste and texture of these bars but would like the amount of protein to be higher.
More expensive than other bars that cost less than $2.00 per serving
Less protein than other bars containing 20 grams or more
Perfect Keto Bars provide a high-fat, low-net-carb snack that will help you maintain a state of ketosis. They’re full of quality ingredients that provide long-term energy to fuel your next workout. Perfect Keto Bars are free of added sugar, dairy, and soy, making them appropriate for a variety of dietary needs.
Since these are keto bars, they’re high-fat, with 17 to 18 grams per serving. The fat content comes from peanut butter, peanuts, and MCT oil. MCT oil offers a source of fat that’s easily digested, absorbed, and transported throughout the body for a quick energy source.
Several of the Perfect Keto Bar flavors are high in fiber, containing up to nine grams per serving and 32 percent of the daily value. The high-fiber content makes these bars super low in net carbs, with only two to three grams in each bar. Net carbs are the carbs available for the body to convert to energy. Net carbs need to remain low to maintain ketosis, so the body uses fat for energy instead of carbs.
Each bar contains 10 to 13 grams of protein from collagen, almond butter, and cashews. Collagen, which makes up 30 percent of the body’s protein, may help improve skin elasticity and bone health.
One of our team members tested the peanut butter chocolate chip flavor and rated the taste at a 4.5 out of 5. They found them to have a potent peanut butter taste, with bits of chocolate chips and peanuts throughout. The team rated the texture at a 5 out of 5 and appreciated their soft, buttery texture.
More expensive than other bars that cost less than $2.00 per serving
High in added sugar
MET-Rx Big 100 Bars are marketed as high-protein, fuel-providing, meal replacement bars. They’re higher in both calories and protein than the other bars on our list and are formulated to offer complete hunger satisfaction.
The proprietary blend, METAMYOSYN, contains soy protein, milk protein, whey protein, and egg whites. Whey protein rapidly increases blood amino acid levels for up to three hours. Casein (milk protein) is more slowly absorbed and increases blood amino acid levels for up to seven hours. (6) This means your muscles get a quick supply of amino acids and continue to absorb amino acids for hours after.
Each bar contains 380 calories, with 172 of those coming from the 43 grams of carbs. They’re high in sugar (22 grams), most of which is added sugar (21 grams). The empty calories in added sugar contribute to weight gain, and while the sugar will give you a quick energy burst, you’ll likely crash later on.
Unlike most other protein bars, MET-Rx bars are packed with 18 to 19 different vitamins and minerals. They contain 40 percent of the daily value of vitamins A and C, which support immune health and vision. They’re also a good source of B vitamins (thiamine, niacin, riboflavin), important for energy metabolism.
Amazon customers rate MET-Rx Big 100 Bars at a 4.2 out of 5. Regarding taste, reviews are mixed. One customer says, “I prefer the Cookie Crunch, PB Pretzel, and Vanilla Caramel Churro. In that order. The Fruity Cereal flavor reminds me of Fruity Pebbles except it has a strange after-taste. It’s like an overpowering vitamin C kind of taste, I’m not sure how to describe it. They’re okay if you don’t have any other flavor options. The worst is the green Apple Cinnamon bar.” Reviews vary significantly based on flavor.
Best Low-Calorie Protein Bars: Onnit Protein Bites
Only 120 to 150 calories per bar, depending on the flavor
Good source of fiber
Made with more than 60 plant foods
More affordable than other bars that cost more than $2.00
Cons
Less protein than other bars containing 20 grams or more
Includes added sugar
Onnit Protein Bites provide a quick protein boost when you’re on the go or just craving a sweet bite. Each snack-sized bar only contains 120 to 150 calories, compared with bars like MET-Rx or RXBARS, which have anywhere from 180 to 380 calories each. The lower calorie content in Onnit Protein Bites can make it easier to stick to your daily calorie goals.
Onnit Protein Bites are unique because they’re packed with over 60 superfoods, including avocado, sweet potato, seaweed, and passion fruit, that contribute to their fiber and mineral content.
With six grams of fiber, meeting 21 percent of the daily value, these are high-fiber bars. They’ll improve satiety and may aid in weight loss.
Each bite contains seven to nine grams of protein from grass-fed milk and whey protein. While the protein content could be higher, these are more of a light snack than a full-sized protein bar or meal replacement bar.
Our team rated the taste of these at a 5 out of 5. One product tester says they are delicious and taste like candy bars. At least half a dozen people tried them, and all rated these 10/10. We especially liked the Cookies and Cream flavor. We also highly approve of the texture, which is super chewy.
Best Gluten-Free Protein Bars: Pure Protein Gluten-Free Bar
More affordable than other bars that cost more than $2.00
Cons
Low fiber content
Includes artificial sweeteners
Pure Protein Bars are high-protein, low-sugar snacks made with gluten-free ingredients. They’re suitable for those with celiac disease or gluten sensitivity who need to avoid products made with wheat, rye, and barley.
The 20 to 21 grams of protein comes from a blend of whey, milk, and soy protein, as well as collagen. The whey, milk, and soy protein provide the muscle with the amino acids needed to repair, maintain, and build muscle mass. The collagen supports skin, hair, and bone health. Each bar only contains 190 calories, but with all the protein you’ll likely still feel full and satisfied.
These low-sugar bars only include two grams of sugar and less than one gram of added sugar. We consider this a plus, as other protein bars we’ve tried have over 20 grams of sugar. Sugar alcohols, which are natural sweeteners, give these bars flavor without contributing to their calorie content. Sucralose, an artificial sweetener, is also included in Pure Protein bars and is approved by the FDA and regarded as safe for consumption in food. (7)
One of our staff members who tested Pure Protein Bars says they are probably the most candy-bar-like bars she’s ever had and compared the texture to that of a Snickers or Milky Way bar. She noted that they were a little chalky but not as bad as other protein bars.
At only $1.34 per bar, these are far more affordable than other options that cost more than $2.00 per serving. They’re gluten-free, protein-rich, and budget-friendly.
Benefits of Protein Bars
You’re not always in the right place to make your favorite protein shake, but protein bars are a convenient and portable source of nutrition. They offer several benefits when incorporated into a balanced diet:
Convenient protein source: Simply keep a stash in your bag or office for a quick source of protein and energy.
Post-workout snack: Easy way to fuel your muscles with amino acids post-workout for improved muscle gains and recovery.
Appetite control: High-protein snacks help improve satiety, so you’re less likely to consume excess calories throughout the day.
Weight loss: Protein bars can be used as a tool to lose weight when combined with resistance training and a healthy diet. Increased protein intake can bolster muscle growth and improve metabolism, so you burn more calories.
Balanced macros: May help you increase your protein intake and hit your macros for better athletic performance and results.
What To Look For in a Protein Bar
When choosing a protein bar, consider the following factors to ensure it aligns with your nutritional needs and health goals.
Nutritional Information
Look for protein bars with 10 to 30 grams of protein, depending on your personal needs. If your goal is to gain muscle mass, look for bars with 20 to 30 grams of protein per serving. If you want a boost of protein and energy for an in-between meal snack, 10 to 20 grams is likely appropriate.
Regarding carbohydrates, aim for fiber-rich protein bars with more than five percent of the daily value for a 2,000-calorie diet. Choose bars with less than five grams of sugar and ideally no added sugar. Natural sugar comes from ingredients that provide other nutrients like fiber, whereas added sugar adds empty calories.
Most protein bars contain moderate to high amounts of saturated fat. Try to choose bars with five percent or less of the daily value. The RXBAR is a good example, with only one gram of saturated fat. Consuming too much saturated fat can contribute to rising cholesterol levels over time.
Ingredients
Look for bars made with minimal, whole-food ingredients like nuts, seeds, egg whites, and fruit. Also, scan the ingredients list for high-quality protein sources like whey, casein, soy, or pea protein. Lastly, opt for protein bars with natural sweeteners like stevia or monk fruit. Sugar alcohols are natural sweeteners, but consuming too much can cause uncomfortable bloating, gas, or even diarrhea.
Flavors
Look for protein bars that offer the flavors and texture you enjoy. Some protein bars taste chalky, dry, and have a bad aftertaste, so be sure to read customer reviews before purchasing. Look for protein bars available in multiple flavors to avoid getting burned out on the same one.
Final Thoughts
Protein bars offer a convenient source of protein and energy to fuel your workout or curb your hunger. When looking for the best protein bars, consider the protein content, ingredients, taste, texture, and sugar content. Choose bars based on your personal dietary needs and goals. Whether you want to get ripped or snack healthier, there’s a protein bar out there for you.
Consider Naked Nutrition when shopping for a protein bar. Naked Nutrition Protein Cookies are gluten-free, soy-free, and made with natural ingredients to help boost your nutritional intake. Each serving offers six grams of fiber, 10 grams of protein, and only one gram of sugar.
What is the healthiest protein bar to eat?
We recommend RXBARS because they’re minimally processed and never contain artificial colors, flavors, or sweeteners. Additionally, they’re low in saturated fat and provide 12 grams of protein.
Is it OK to eat a protein bar every day?
Many protein bars are suitable to eat daily, but it depends on your health needs and the protein bar’s nutritional content. For example, eating a bar with high amounts of saturated fat or added sugar may not be appropriate for those with certain medical conditions.
How do I choose the best protein bars?
Aim to choose protein bars that have 10 to 30 grams of protein, are high in fiber, and are low in saturated fat and added sugar.
Research
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009;107(3):987-992. doi:10.1152/japplphysiol.00076.2009
Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29(3):710-718. doi:10.1038/s41591-023-02223-9
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
Madureira AR, Pereira CI, Gomes AMP, Pintado ME, Xavier Malcata F. Bovine whey proteins – Overview on their main biological properties. Food Res Int. 2007;40(10):1197-1211. doi:10.1016/j.foodres.2007.07.005
Bolla AM, Caretto A, Laurenzi A, Scavini M, Piemonti L. Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes. Nutrients. 2019;11(5):962. Published 2019 Apr 26. doi:10.3390/nu11050962
Antonio J, Ellerbroek A, Peacock C, Silver T. Casein Protein Supplementation in Trained Men and Women: Morning versus Evening. Int J Exerc Sci. 2017;10(3):479-486. Published 2017 May 1.
Aspartame and other Sweeteners in Food. U.S. Food and Drug Administration. Updated July 14, 2023. Accessed September 15, 2023.
Originally Posted At: https://breakingmuscle.com/feed/rss
Chances are, there’s been a time in your gym experience where you’ve considered working as a personal trainer because you love fitness. That is a fantastic starting point because, who doesn’t want to make a career out of wearing gym clothes and spending hours breathing a mix of creatine dust and other people’s sweat?
On a more serious note, personal training is not always a lucrative career choice, especially in the beginning. This doesn’t mean you can’t be relatively successful — and you’ll soon learn key steps to increase your odds. But, in general, personal training isn’t a fast-track to a six–figure salary.
Many people quit early because they don’t end up making as much money as they expected or they discover that being in a gym for 10 to 12 hours a day isn’t as fun or easy as it sounds. The daily process is often quite hard and it doesn’t live up to the fantasy of “getting paid to lift weights all day” while miraculously attracting celebrity clients.
Credit: MDV Edwards / Shutterstock
Loving fitness is a great start, but you need to also love helping people and doing all the work that goes into it. We’re talking about cleaning the gym floors, getting up early, and staying late at the gym.
You’ll face plenty of obstacles in your early years as a personal trainer, so make sure you clearly define why you’re in it. If you want to really be successful, you will need to be in it for the long haul. Here’s a look at what it really takes, from A to Z, if you want to make a living as a trainer.
To become a successful personal trainer, it’s first necessary to define what a personal trainer is, and then work backward. A personal trainer is somebody who provides fitness training services to a paying client. Simple as that. The most practical way to get a paying client is to start at a commercial gym.
Some trainers transition out of the gym and train clients privately, but one thing that all experienced personal trainers can agree upon is that you must start your journey as an employed personal trainer at a gym, ideally a well-known commercial gym. There are some trainers that are exceptions to the rule but, statistically, you’re likely not one of them.
So to “reverse engineer” further, you need to determine which gyms you would like to work at. Again, commercial gyms are usually going to be your best bet compared to a relatively small-scale private gym.
Find a busy gym you like that has a thriving community. If it’s close to where you live, that’s even better, but don’t overthink this step. Most trainers will “outgrow” their first gym quite quickly if they play their cards right.
Certification
Once you choose a gym, you need to figure out which personal trainer certifications they accept. You can find this information by searching online or by talking with a manager in person. Smile and look confident while you’re at it, because that will likely be your first boss before you know it.
Next, you need to obtain one of the certifications they accept. The more accredited and recognized the certification, the more likely your desired gym will require it. This is also why accredited certifications are more expensive.
So save up and study hard to get your first certification. The National Academy of Sports Medicine (NASM), the International Sports Sciences Association (ISSA), or the American Council on Exercise (ACE) are all reputable, time-tested organizations that would be a great choice for your first certification — nearly all gyms will accept these credentials. If you have some sort of higher education degree in the sports and fitness field, even better.
Credit: PeopleImages.com – Yuri A / Shutterstock
When you’re just starting out, getting any certification credential is frankly more important than how much you actually know. This is not to say education isn’t important, but it’s urgent that you get your foot in the door so you can get started gaining hands-on experience.
Ensure that you study the material thoroughly. You can usually take practice tests online to be confident before taking your official certification test.
Sales and People Skills
Even though training is fundamentally about exercise, the ability to “close a sale” is still incredibly important to being a successful trainer. You might be lucky to have a gym that gives you some clients freely, but you can’t depend on this. You need to make a living and build a client base fast. Not to mention, gyms are primarily looking for your sales and people skills when hiring you.
To build your toolbox, learn about human psychology and practice selling. It will take you much further as a personal trainer than reading another PubMed paper on protein or arguing online about biomechanics. Ultimately, your salesmanship and people skills will help you attain and retain clients, which will allow your service to help more people.
Learning more about people also allows you to target their emotional pain points, empathize, and find ways to improve the client on their own terms. Many clients don’t really care that you have a scientific six phase warm-up or that you can lecture them about deadlift technique. They simply want to get into a decent exercise routine and have a relatable person hold them accountable along the way.
Most of your clients will want to look better, but they’re not often trying to compete. So it’s certainly a line to walk when it comes to understanding the individual’s desire for physical changes without steering them toward bodybuilding or powerlifting. If you can communicate the perfect balance, you should be able to build a reliable clientele.
You’re Not a Trainer Until You’re Hired
Once you pass your certification test, congratulations, you’re now a certified personal trainer… on paper. To be an actual personal trainer, you need at least one paying client. This is where you start applying for a training position at the gyms you were scouting earlier.
This also circles back to why commercial gyms are so important. Sure, they’re an industrialized conglomerate that will take over 50% of your paycheck, but the benefits still outweigh the drawbacks.
Credit: Andrew Bassett / Shutterstock
When you’re first starting off, the benefits that a commercial gym offers are critical:
Mentoring you through the process of selling, attaining, and training clients.
Directing new members to your training services.
Providing more foot traffic for you to apply your sales and people skills.
Delivering consistent pay for all the hours you work, even when clientele is slow. This may mean additional responsibilities such as walking the gym floor and cleaning up or doing new member assessments and gym orientations.
Creating other potential income opportunities like teaching group fitness classes, doing paid member assessments, or filling in as coverage when other trainers are sick.
Depending on the gym, they may even cover the cost of your continuing education credits or recertification (presuming you succeed as a trainer long enough to need recertification).
In 2023, the personal training industry took a big hit from COVID-19 as gym shutdowns led to many trainers leaving the field. (1) This can actually work in your favor, as many reopened gyms are looking for new trainers.
Some gyms can even give you a decent stream of clients or leads, if the gym is busy enough. Years ago, you had to earn clients by trying to cold sell each member individually, even after you were hired by the gym.
Say Goodbye to “Normal” Hours
Your everyday life will change drastically, and this could be why many personal trainers quit. For starters, your income won’t be great and it likely won’t even be the same amount from week to week. That means vacations, fancy living, and social outings will all be put on hold.
In addition, you will work unconventional hours. Most of your potential clients will be working 9-5 jobs, meaning their available time to train with you will either be early in the morning or later in the evening.
You may eventually be able to transition away from this, but the more sacrifices you make earlier in your training career, the more likely you will succeed in the long-term. That’s why this nasty split-shift is almost always inevitable.
Credit: Lucky Business / Shutterstock
As you work your shift, you will essentially be training any client that you can schedule a session with. If you have few or no clients — which is understandable and expected as a new trainer— you will be doing lots of sales, new member orientations, and odd jobs like tidying up the gym or re-racking weights.
During the middle of the day, the typical gym will be slow. This is a great time to get your own workout in, text any clients to check up on them, or create business-related social media content.
Early on, it’s important to take as many opportunities as you can because it’s a hard business and there’s a lot of painful internal growth that needs to take place. If you are feeling burnt out, you’re probably doing something right. As politically incorrect or unsustainable as it might sound, nobody has ever truly crushed their career without beginning with disproportionate sacrifice.
Training in the Age of Social Media
Like it or not, it’s extremely important to have an online presence in the fitness industry. It can be another avenue for getting clients but, most importantly, it allows you to have your own business card in the background. It’s (literally) free advertising that only costs a bit of time and effort.
Making content and building your social media following is a long-term play. Most of your first personal training clients will be your friends, family, and people you talk to a lot at the gym because they’re the most readily available to you.
But if you invest time into your social media, eventually strangers (meaning: potential clients) from across the internet can start to know, recognize, and trust you as a fitness authority. And if they happen to live in your area, or anywhere reasonably close, they could contact you for paid personal training services.
Dedicate 30 to 60 minutes per day to make content, post, and engage with your audience using your professional social media account. It will also set you up to potentially take your business online in the future.
Commit to as many platforms as you can handle, but be realistic. You don’t need to film a 45-minute video for YouTube, and then pull a quote to post on Threads, and then turn a video clip into a gif for TikTok. If you can make a simple, quality post each day on Instagram, great. Consistency is the most important part of your online presence.
Again, approach it as a massive long-term play. All of the crazy “fitfluencers” you see with thriving businesses training celebrities, while they apparently waste time doing viral dances in the gym, are far and few in between.
That’s not the norm for 99% of trainers. You will likely bust your butt building an online presence with little to no return for at least a year or two. You will have to film stuff at odd hours and squeeze in content-making between clients. Sometimes you’ll work while you eat lunch and sometimes you’ll work instead of eating lunch.
Leaving the Gym
Once you’ve built up a stable clientele and you’ve moved up the ranks for higher pay as an employed and experienced personal trainer, there’s nothing wrong with staying at a commercial gym. If you’ve developed an effective pattern to find and retain clients, that’s great.
However, that is not the end game for many personal trainers. They often don’t like the restrictions of working at a commercial gym — whether it’s interpersonal drama with other trainers or just dealing with limited equipment. And many trainers certainly don’t like splitting their pay with the gym management, since the gym will always take a portion of the trainer’s fees.
Trainers Going Solo
Most personal trainers would rather be their own boss, so here’s how you transition from training in a commercial gym to working with clients privately.
First, you need a new space for the workouts. The most common option is to seek out local private gyms that rent out space to trainers. Usually, you either pay for each hour you actually work with clients or you pay a monthly fee to use the space regardless of your client load.
The good news is, you can now charge your clients whatever you want and keep the rest. So any added costs can be rolled into your rates.
Alternatively, you can build your own space somewhere, like making your own garage gym. This generally takes a lot more money upfront, but you can save down the road by avoiding overhead like commercial gym fees and gas for travel.
Credit: Jonatan Hornos Perez / Shutterstock
Whichever method you choose, build as big of a clientele as possible before officially transitioning to private training. If you’re considering this step, you should be making a pretty good income with a steady stream of clients.
You also need to have a backup marketing strategy in place because you won’t be able to rely on leveraging the commercial gym for new members. This is where social media, referrals, and new leads can become increasingly valuable.
But when you’re ready to make the transition, let management know. You should also be the one to tell your clients where you’re headed. Let them know the benefits of training with you privately. In addition, inform them that the gym will try to retain their business by giving them to another trainer.
If you’ve built enough rapport with your clients, at least half should transition with you. Naturally, some will want to stay because of logistics like pricing, gym proximity, etc. That’s normal and you certainly shouldn’t try to coerce anyone to go. That would also build a bad relationship with the gym, which is not good for your long-term reputation.
So you will likely take a big hit in income as you lose roughly half your clientele with any transition, but if your systems for referrals and attracting new business are in place, you should build up your clientele again within a few months. And now, you’re in a position to thrive on your own terms without being locked down as an employee at a commercial gym.
Transitioning Online
Most personal trainers eventually get worn down trying to physically train as many clients as possible. You only have so many hours a day to be face to face. With the rise of social media, everybody is transitioning to online coaching.
It allows you to have even more freedom and not be bound by location. It’s a natural desire for many personal trainers to free up most, or all, of their in-person hours by going virtual. If you absolutely love personal training, you can still keep a small roster of in-person clients.
Transitioning online is all about social media. This is where the long-term accumulation of an established online presence can help.
Credit: New Africa / Shutterstock
To first make the transition online, you should offer free or discounted online coaching to your friends, family, and social media audience. In return, they have to give you a testimonial and their before/after transformation (should they make one).
This allows you to build your online coaching systems and get familiar with online coaching because it’s a lot different than personal training. Get organized on what you offer, how to communicate with clients, and how to help them reach their goals.
From there, you market those before and afters and start building a clientele online. Clients’ progress photos will be your number one marketing tool, but you should still consistently ask for referrals. And always keep making content on social media.
Once your online income starts to outweigh your in-person income, you can decide how much you want to transition over. If you want to fully transition online, you’ll need to give your in-person clients notice.
About half might follow you online and the other half will likely prefer the familiar in-person coaching. As you can see with any transition you make as a trainer —from commercial gym to private or private to online— it’s generally safe to assume around half of your clients will be retained.
For your remaining clients who don’t want to transition online, you should find another reputable local personal trainer who would be a good fit. Negotiate a deal with the trainer where you’ll direct your clients toward them for a referral fee.
Tricks of the Trade
With the rise of online coaching, many people don’t realize your best bet in the fitness industry is to lay your foundation as a personal trainer. Between the pandemic, the general state of the economy, and the competitiveness of the fitness industry, personal training is more challenging than ever.
Credit: Dusan Petkovic / Shutterstock
But this can be good news. If you do your job well, you will stand out. Here are some first-hand tricks of the trade that can make your personal training journey even more successful.
Client retention is critical. A majority of your success comes down to retaining your clients, not attaining clients. Fortunately, the only two things clients care about is progress and rapport. Make sure they see progress and, along the way, build plenty of genuine rapport with them.
Care about your clients. In a world where everybody is always trying to do less, the best thing you can do is more. Really pay attention to your clients. Make yourself available outside of the training session. Check up on their fitness and their personal life. Remember their birthdays. Take them out to lunch randomly. Go the extra mile. This point cannot be stressed enough.
Keep learning. Take your education seriously and always try to improve your craft.
Get organized. Organize your schedule. Organize your client files. And have a good accountant to keep your finances in order.
Be professional. Stay in shape — research shows this absolutely matters, especially in the eyes of prospective clients. (2) Show up on time. Wear clean clothes. Don’t check your phone or eat during sessions. These may sound obvious, but they’re not always so obvious to a lot of new trainers.
Be unique. Give exercises funny names. Have inside jokes with your clients. Offer beverages. Print out a picture of your client’s celebrity crush to motivate them during the session.
The Next Generation of Personal Training
Personal training is becoming rarer because the personal side of life is dying in society. Everything is digital, automated, and impersonal. But these issues are exactly what can make good personal trainers even more successful. They focus on the personal side of things rather than the training side.
What you know is certainly important, but how much you care about your clients is so much more important. When they notice that you text back faster than most of their close friends, it means much more to the client than how many bench variations you know.
References
Bratland-Sanda, S., Mathisen, T. F., Sundgot-Borgen, C., Sundgot-Borgen, J., & Tangen, J. O. (2020). The Impact of Covid-19 Pandemic Lockdown During Spring 2020 on Personal Trainers’ Working and Living Conditions. Frontiers in sports and active living, 2, 589702. https://doi.org/10.3389/fspor.2020.589702
Boerner, P. R., Polasek, K. M., True, L., Lind, E., & Hendrick, J. L. (2021). Is What You See What You Get? Perceptions of Personal Trainers’ Competence, Knowledge, and Preferred Sex of Personal Trainer Relative to Physique. Journal of strength and conditioning research, 35(7), 1949–1955. https://doi.org/10.1519/JSC.0000000000003027
Featured Image: PeopleImages.com – Yuri A / Shutterstock
We typically think of spices as flavors. They make things taste spicy or zesty, add complexity, combine with other spices to form popular and traditional flavor profiles like “chili powder” or “garam masala,” and simply just make food taste really good. This is true, but they’re also much more. Similar to herbs, spices tend to be anti-inflammatory and anti-microbial out of self-preservation—when they’re growing on a plant, they don’t want fungus and bacteria and bugs to eat them and so they employ various compounds that deter and inhibit predators. We can leverage those compounds to enhance the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and actually prevent spoilage.
Oh, and properly used spices make food taste great.
I’d say that using spices is the quintessential human activity. It’s a perfect example of taking something that’s “bad” on paper—antimicrobial compounds, anti nutrients that are meant to kill bugs and fungus—and using it for our own benefit. Let’s get down to the spices:
Black pepper
Black pepper isn’t just something that goes with salt. When freshly ground, it’s incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation.
Black pepper extract reduces LDL oxidation in vitro.1
When fed to pigs, black pepper raises HDL levels (“good cholesterol,” or at least a marker of good metabolic health).2
When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a potential carcinogen).3
My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed.
Turmeric
Despite its vibrant yellow color, turmeric is actually a rather mild spice. It’s a little spicy, a little bitter, and it certainly has a unique aroma, but by itself it just doesn’t taste like very much at all. It’s typically combined with other spices to make curry powder.
As a health supplement, it’s extremely powerful.
Turmeric appears to be effective against arthritis.4
When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines.5
My favorite way to use turmeric is with black pepper. In fact, black pepper “activates” turmeric, making it far more effective in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is an excellent way to obtain the health benefits of turmeric without having to cook up an elaborate Indian curry.
Cinnamon
There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most “cinnamon” sold in the US actually is. Both taste like cinnamon and can be used in recipes interchangeably, but Ceylon is more complex, sweeter, and generally more subtle. I prefer Ceylon personally. It’s also worth noting that cassia has a decent amount of coumarin, which can thin the blood and harm the liver when eaten in excess. If you go with cassia cinnamon, don’t eat more than a teaspoon a day.
Ceylon is unique in that it contains a specific polyphenol that may have efficacy against Alzheimer’s.6
Cassia appears better for lowering blood glucose levels, although Ceylon is also helpful here too.7
Cinnamon in general can be very useful the morning after a bad night’s sleep by reducing the insulin resistance that normally accompanies poor sleep.8
Perhaps the world’s most expensive spice by weight, saffron is derived from the dried stigmas of the Crocus sativus flower. It imparts a unique golden hue and a flavor that I can only describe as grassy and sweet.
Considering its health aspects:
Saffron is notable for its mood-enhancing properties. Studies have indicated its potential effectiveness against depressive symptoms, possibly on par with certain conventional antidepressants.9
Saffron has shown efficacy in reducing waist circumference, lowering blood sugar, and improving sexual function.10
Additionally, saffron might have potential benefits for vision. Certain compounds in saffron appear protective against age-related macular degeneration.11
Use saffron sparingly in dishes like paella, biryani, or Persian rice. It’s also very nice in broth or chicken soup. You don’t need more than a small pinch to impart both color and flavor.
Cumin
Cumin has a long and rich history of culinary and medicinal use. Its distinctively warm, slightly bitter, and earthy flavor can be traced back to ancient Egyptian tombs and the kitchens of ancient Rome and Greece and later into the New World.
Cumin lowers fat mass, waist circumference, fasting blood sugar and insulin, and improves host of other metabolic markers in overweight women.12
Cumin seeds also possess antioxidant properties, which assist in neutralizing harmful free radicals in the body.13
Cumin shows promise in reducing symptoms of irritable bowel syndrome, according to a recent case series.14
While cumin is a cornerstone in many curry blends and chili powders, it’s great as a standalone spice. I highly recommend using whole cumin seeds, toasting them, and then grinding them for use in spice rubs on lamb or beef.
Paprika
There are many varieties of paprika, but they all come from ground dried peppers. Some are hot, some are mild, some are sweet, and some are smoked. They all confer a brilliant red hue to the dish, a floral fragrance, and an enormous antioxidant profile.
Paprika is loaded with lutein and zeaxanthin, which may improve cognitive function and eye health.15
Paprika is known for its antioxidant-rich profile, reducing carcinogen formation during cooking.16
I love putting paprika in almost everything. As I said before, there’s a paprika for every occasion. Smoked paprika can replicate the smokiness of great barbecue. Hot paprika can rival cayenne for sweet heat. Sweet paprika is fruity, tart, and bright, while mild paprika is very subtle but can contribute color and fragrance to a dish.
Sumac
If you need something acidic, something citrusy, and you don’t have fresh lemon or lime juice and you’d rather not use vinegar, try sumac. It’s how the Romans added acid to their dishes before lemons made it to the Empire. As a nutraceutical, it shows some promise.
Sumac lowers blood sugar, fasting insulin levels, and insulin resistance, although the results need to be confirmed with further studies.17
1000 mg of sumac a day reduces diastolic blood pressure in overweight adults.18
2000 mg a day lowers fasting insulin, inflammatory markers, and improves liver fibrosis and liver enzymes in patients with non alcoholic fatty liver disease.19
Most recipes involving sumac are African or Middle Eastern, but there’s no reason you can’t use it for any dish that needs acidity. It goes great in BBQ rubs, on lamb, or on chicken and fish.
Cardamom
Cardamom is known for its intensely aromatic, even “sweet” flavor. There are two types: green and black. Green cardamom is lighter and more delicate, with a sweet, eucalyptus note. Black cardamom is more robust, with a smoky character.
It’s impressive as a nutraceutical:
Cardamom lowers triglycerides and improves liver antioxidant status.20
Cardamom has broad efficacy against metabolic syndrome.21
There’s evidence suggesting cardamom’s potential in helping lower blood pressure, particularly in individuals with elevated levels.22
Cardamom typically appears in desserts of all kinds, but I also like adding a touch of it to chili. Gives it a real interesting flavor profile.
Coriander
Coriander is the dried seed from the cilantro plant. The seeds provide a warm, nutty, slightly citrusy taste that works well in Mexican cooking, marinades, and broths but tastes almost nothing like cilantro the herb. It also provides some health effects:
Coriander seed powder reduces triglycerides and blood pressure in overweight patients.23
The seeds may also reduce lead-induced oxidative stress in the brain, at least in rats.24
Coriander may even have efficacy against anxiety.25
Any Mexican cooking involving beef almost requires coriander seed to make an appearance. If I’m marinating skirt or flap steak, I’m including coriander (along with garlic, lime juice, and cumin).
Cayenne
Cayenne is a dried hot pepper. It’s known for its fiery heat, which is due to its high concentration of capsaicin. This bright red spice adds both zest and depth to dishes. The really good stuff also has some sweetness. As for the health effects:
Cayenne is a bit of a “broad spectrum” nutraceutical, positively affecting almost everything you can imagine.26
When added to meat before/during cooking, cayenne inhibits the formation of carcinogens.28
Cayenne’s unique heat profile makes it a perfect addition to spicy dishes. It’s not so hot that it overwhelms the flavor, but it’s potent enough to taste even just a sprinkle. I really like finishing a dish with a dusting of cayenne.
No single spice does everything. Rather than choose your spices based on the potential health benefits, choose spices that will make the food you’re cooking taste great, and trust that the benefits will emerge on their own. If there’s one lesson to learn, it’s that every culinary spice also has nutritional applications and effects.
What are your favorite spices, folks? How do you like to use them?
Originally Posted At: https://breakingmuscle.com/feed/rss
Although the 2023 Mr. Olympia contest will boast plenty of star power, one of the biggest names in thesport will not be making an appearance at the biggest bodybuilding show of the year.
Mamdouh “Big Ramy” Elssbiay has decided to forgo an opportunity to win his third Men’s Open championship by officially taking himself out of the mix for the upcoming competition scheduled to take place from Nov. 2-5, 2023 in Orlando, FL.
Elssbiay, who won his first Sandow trophy in 2020, spoke with RXMuscle on Saturday, Sept. 23 about his decision to back out of the 2023 Olympia.
“I have to be smart to know the best time for me to be on stage and the best time for me to stop a little bit,” the 39-year-old told RXMuscle’s Siddique Farooqui. “I think this year I have to get a break for the show, and if I have the chance to come better and bring something different, yeah, I would be in the next show.”
A native of Egypt, Elssbiay has helped the sport expand throughout the Middle East thanks to his sizable frame and success on stage. Ironically, he revealed his decision during the 2023 Dubai Pro, an event that undoubtedly draws more attention thanks in part to the two-time Olympia winner.
“For many people in the Middle East, that’s not making them happy. But I work hard to give them the best version of Ramy, and I don’t think this is the right time to go to Olympia this year,” Elssbiay explained. “Me and my team spoke about that and I think the best thing we can do right now, we’re looking forward to the other goal. Yeah, we’re thinking about next year.”
Not long ago, it looked like Elssbiay had a chance to completely take over as one of the preeminent figures in the sport. Yet since capturing top honors at the Olympia in both 2020 and 2021, it’s been a difficult two-year run.
Elssbiay went from winning back-to-back titles to placing fifth at the 2022 Olympia. Following that disappointing showing, he fell short of expectations again by finishing in fourth place at the 2023 Arnold Classic.
Moving forward, it’s clear Elssbiay and his team have their sights set on coming back bigger and better than ever in 2024. However, his absence from the 2023 Olympia lineup certainly raises questions about whether he can reclaim his place atop the Men’s Open division in the near future.
With Elssbiay removing himself from the competition roughly five weeks out, it will be interesting to see who replaces him in a stacked field of contenders that includes reigning champion Hadi Choopan, former 212 division winner Derek Lunsford, and 2019 Mr. Olympia Brandon Curry.
Featured Image: Mamdouh “Big Ramy” Elssbiay / Instagram
Originally Posted At: https://breakingmuscle.com/feed/rss
Did you know that approximately 50 percent of Americans consume less than the Estimated Average Requirement for magnesium? (1) Occasionally called the invisible deficiency, this mineral is definitely one we don’t want to ignore. Magnesium is involved in hundreds of bodily functions, including keeping your heartbeat steady and supporting your immune system. So, if you want to make sure you’re getting enough, consider magnesium supplements.
Magnesium supplements are a convenient way to get this essential element, especially if you find following a magnesium-rich diet challenging. Unfortunately, though, even the best supplements for bodybuilding and other fitness and health goals aren’t regulated like drugs are. In fact, practically anyone could decide they want to sell magnesium supplements. Therefore, we decided to make it easier for you to bypass the not-so-great choices and present to you the best magnesium supplements on the market today.
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 Magnesium Supplement
Identifying the best magnesium supplements was no simple task, as tons are on the market. We recognize how easy it is to pick popular ones like Nature Made Magnesium and assume it’ll automatically meet your needs. However, in our journey of speaking with others, conducting heavy research, and even trying nearly a dozen magnesium supplements ourselves, it became apparent that there’s no one-size-fits-all solution.
At Breaking Muscle, we have several registered dietitian nutritionists on our staff, and they helped us narrow down our choices to ensure our list included something for everyone. We looked at factors like price, type of magnesium, whether it was a pill or powdery mix, which supplement would be best for whom, and more. We then used our proprietary scoring system to rank each supplement on a scale of 1 to 5 (one being the worst, five being the best) based on how easy the pills were to swallow, any side effects we experienced, and the number of pills per dose.
Our team of registered dietitians also helps us create the buying guide at the end of this article, so you can understand how to find the right magnesium supplement for you.
If you’re in the market for a clean, good-quality mineral magnesium product, Transparent Labs offers one of the best dietary supplements you’ll find.
There’s a reason Transparent Labs tops many of our supplement lists, like our roundup of the best pea protein powders. Unlike other items that include a bunch of unnecessary ingredients, the brand’s magnesium product is straight to the point. It’s got practically all of the magnesium you’d need in a day and is free of artificial sweeteners, artificial coloring, gluten, GMOs, and artificial preservatives. One consumer even said, “I enjoy how this supplement helps with my DOMS after heavy lifts or big WODs.”
The Breaking Muscle product testing team tried Transparent Labs Magnesium Bisglycinate for several weeks and agrees with the positive reviews on the brand’s website. She gave it 4.25 stars out of 5, noting that she didn’t experience any unwanted side effects.
When your diet alone isn’t providing you with enough magnesium to meet your nutritional needs, this supplement could prove helpful. One serving supplies 300 milligrams of magnesium bisglycinate, which would meet 70 percent of the daily value. According to the Food and Drug Administration (FDA), 20 percent or more on the Nutrition Facts label is considered high, so you’re getting plenty here.
Many people aren’t aware of this, but there are different types of magnesium. Magnesium bis-glycinate chelate (also known as magnesium glycinate) happens to be one of the better quality ones. It has high bioavailability, which means it absorbs better in the intestines and thus may be more effective than some of the others. (2) In fact, one study showed that another form of the mineral, magnesium oxide, had an absorption rate of less than four percent. (3) This is certainly less than ideal and could still result in a magnesium deficiency.
One Transparent Lab Magnesium Bisglycinate container costs $16.99, which is reasonable considering it is a higher-quality magnesium. There are 90 capsules in total, which seems like a lot at first glance. However, it’s only a one-month supply since three capsules equal one serving. This could easily be a deal-breaker for those who don’t like taking pills, especially that many.
Some consumers may be wary since it includes silicon dioxide, a natural chemical of oxygen and silicon. Although the FDA sees it as a safe food additive, other agencies fear that it absorbs poorly and needs further research. (4) Nonetheless, this product has the Informed Choice label, meaning it’s regularly tested for banned substances and may be safer to consume.
Best Magnesium Supplement for Men: Lifeforce Magnesium
Men looking for a solid magnesium supplement might find that Lifeforce Magnesium is their best bet. With four different types of magnesium that make up 75 percent of the Daily Value, it’s hard to pass up. This magnesium dietary supplement might be exactly what you need to improve exercise performance and energy metabolism. (5) Plus, there are a few other health benefits that may come with it, and there’s research to back it up.
Now, you might be wondering, what’s so significant about a supplement containing four sources of magnesium? One should be enough, right? Well, yes, but each has its own pros.
For example, this product contains magnesium bisglycinate, a source of magnesium that’s less likely to create a laxative effect. Then there’s magnesium l-threonate, a source researchers say may improve cognitive abilities by enhancing learning and memory function. (6) In addition, a 2020 study on magnesium n-acetyltaurinate revealed that this source may prevent tissue damage. (7) Research also suggests that this magnesium source may help with heart health. (8)
Even dimagnesium malate may boost RBC (red blood cell) magnesium and alleviate magnesium deficiency symptoms with minimal gastrointestinal symptoms. (9)
One serving, equal to three tablets, provides 315 milligrams of magnesium. Men between 19 and 50+ years old require 400 to 420 milligrams of this mineral. Women in the same age group need 100 grams less than that.
The reason men need a greater amount of magnesium is mainly due to testosterone. Testosterone levels fall as men age. This could negatively impact bone health and is linked to high blood pressure and type 2 diabetes. (10)(11) Research shows that increased magnesium intake may increase testosterone production, which could reduce the risk of type 2 diabetes and other age-related complications. (12)(13)
One 30-serving container of Lifeforce Magnesium costs $60, but signing up for a monthly membership brings it down to $40. Admittedly, you can get a multivitamin gummy that includes vitamin D and more for less than that, which may be helpful if you know you have a vitamin D deficiency.
However, keep in mind that you’re receiving a higher dose of this essential mineral and also getting 100 milligrams of Magnolia officinalis bark. A 2017 study shows that the latter may help minimize anxiety, depressive moods, and sleep disturbances. (14)
There are no product reviews on their website to see how purchasers feel about it, but our product testing staff members tried it for several weeks. They noted that the capsules are chalky and leave a white residue on their hands and also commented on how large the pills were — they couldn’t take all three at the same time. We only rated Lifeforce Magnesium 4 out of 5 stars for these reasons.
All magnesium is created the same, right? Not exactly. The Performance Lab Sleep supplement uses high-quality magnesium biglycinate and taurate, as well as Performance Lab’s proprietary NutriGenesis® magnesium.
The latter is unique, as it doesn’t require pesticides or herbicides to produce and is grown in a sterile laboratory. Performance Lab believes this approach is much better for the environment than mining for minerals, which destroy the landscape and emit greenhouse gases. They also think their nutrients absorb better since their lab-grown ingredients match the structure of natural nutrients in whole foods.
This product is formulated with ingredients aimed at improving one’s sleep hygiene. In addition, it’s soy-free, non-GMO, and a good choice for those following a plant-based diet.
Unlike some of the other options on the best magnesium supplements list, this one doesn’t contain as much magnesium. One serving issues 100 milligrams, which makes up 24 percent of the Daily Value. While that’s still considered “high,” based on the FDA, relying solely on this is not ideal if you’re trying to boost your magnesium intake significantly. You’d also want to ensure you’re consuming enough magnesium-rich foods, like leafy greens and black beans, so you don’t wind up deficient.
Nonetheless, this essential mineral has been shown to improve insomnia due to its relaxant effect. (15) If you suffer from this issue, Performance Lab Sleep combined with a proper diet may help you sleep better.
There’s also the inclusion of tart cherry (Prunus cerasus), l-tryptophan, and organic sea buckthorn. The data surrounding tart cherry implies that it increases exogenous melatonin, which may enhance sleep duration and quality. (16) L-tryptophan, an amino acid found in plant foods and animals, is converted into melatonin, serotonin, and vitamin B6 by the body. An older study found that one gram of this amino acid taken 45 minutes before bed could decrease the time it takes for those with mild insomnia to fall asleep. (17)
Then, sea buckthorn, a plant, contains a high content of bioactive compounds, like coumarins and triterpenes. (18) Those phytochemicals are said to promote sleep, memory, and learning. One consumer who left a review on Performance Lab’s website said, “I get a deep sleep pattern from this product…This combination really works. The quality is awesome.”
It’s recommended that individuals take two capsules, equal to one serving, 30 minutes before bedtime and on an empty stomach. The capsules are prebiotic-infused to help with digestion and absorption.
There are 30 servings in the $44 container. At $1.46 per serving, this may seem like a lot. But if you buy three bottles for $132, you’d get the fourth one free, bringing the cost per serving down to around $0.91. This is $1.09 less per serving than Lifeforce Magnesium and $1.25 cheaper than NooCube Sleep Upgrade, which we review below.
Best Magnesium Supplement for Women: Thorne Magnesium Bisglycinate
One of the best magnesium supplements for women, especially pregnant women, is Thorne Magnesium Bisglycinate. This dietary supplement only includes two other ingredients outside of magnesium: citric acid and monk fruit concentrate. In addition, they collaborate with big names, like the Mayo Clinic, and have partnered with over 10 U.S. Olympic Teams. So, if you’re looking for a well-regarded supplement you can purchase via Amazon, this is a good choice.
Citric acid is naturally found in all citrus fruits and is often used as a food preservative. The FDA states that it’s safe to consume as long as producers follow good manufacturing practices. In addition, citrus fruit has been associated with increased mineral bioavailability, specifically for magnesium, calcium, and phosphorus. (19)
Monk fruit concentrate is commonly used as a food sweetener and is also considered safe by the FDA. One 2019 study even assessed how 1000 milligrams of monk fruit daily impacts maternal and prenatal development and found no issues. (20)
There are 200 milligrams of magnesium bisglcyinate in one serving, which makes up 48% daily value. It’s especially important to consume enough magnesium during pregnancy, as one study showed that magnesium supplementation may decrease pregnancy complications. (21)
This mineral plays a significant role in muscle function and how our nervous system works, and even helps regulate blood sugar. (22) Therefore, experiencing a magnesium deficiency during pregnancy could lead to restricted fetal growth, gestational diabetes, pre-eclampsia, and more. (23) As one female reviewer on Thorne’s website commented, “I have muscle spasms and tension and I can tell this makes a huge difference,” so it could be very beneficial for you as well.
But that’s not all. One study assessed how magnesium paired with vitamin B6 may be an effective and affordable way to treat PMS symptoms. (24) Even during menopause, magnesium may be helpful. During this stage, women produce less estrogen and could develop osteoporosis or experience bone loss. Low magnesium may worsen it. A 2010 study of 20 women found that 1,830 milligrams of magnesium citrate (equivalent to 290 milligrams of elemental magnesium, which is what magnesium bis-glycinate is made from) could decrease bone loss. (25)
If you’re not a fan of pills, you’re in luck. To consume Thorne Magnesium Bisglycinate, add one scoop of the lightly sweetened powder to an eight-ounce glass of water. When a member of our testing team tried it, they noted that it literally tasted like nothing. They also felt more relaxed after taking it, though it wasn’t a significant change. For that we reason, we gave it 4 out of 5 stars.
The almost $44 container will provide 60 servings, which equals about $0.73 per serving and is a very reasonable price.
For comparison, other magnesium supplements like NooCube Sleep Upgrade also provide 60 servings per bottle but cost more than $2.00 per serving. However, Thorne Magnesium Bisglycinate is gluten-free, while NooCube is not. Thorne’s magnesium supplement is also dairy-free, soy-free, free of artificial flavors, and NSF Certified for Sport.
Are you looking to achieve better sleep quality? In addition to creating a sleep schedule and avoiding caffeine before bed, consider adding a supplement like the NooCube Sleep Upgrade. It is formulated to help you catch some much-needed zzz’s, made in the USA, and produced in a GMP (good manufacturing practices)-certified facility. Plus, if you don’t like their product, they’ll provide you a full refund when you return any unused bottles within 67 days of purchase.
NooCube Sleep Upgrade has a botanical blend that doesn’t include melatonin, a hormone your brain produces in response to darkness. Many sleep aid products contain melatonin, but some individuals experience undesirable side effects, such as headaches, stomachaches, and itchy skin. In addition, it’s a natural compound you should avoid if you’re breastfeeding, pregnant, or have an autoimmune condition. Therefore, NooCube Sleep Upgrade may be attractive for those looking for other natural ingredients that promote sleep.
NooCube’s formulation has lemon balm (600 milligrams), lavender (125 milligrams), vitamin D3 (10 micrograms), magnesium citrate (300 milligrams), and calcium (300 milligrams). A pilot study published by the National Institutes of Health found that lemon balm improved insomnia for individuals with mild-to-moderate anxiety. (26) In 2012, a single-blind randomized study assessed the effectiveness of lavender and found that it improved sleep quality. (27)
Research has also revealed that vitamin D3 plays a role in sleep regulation, as those deficient in this nutrient often have sleep disorders. (28) Calcium intake, too, is linked to fewer sleep difficulties and decreased nonrestorative sleep (NRS), which occurs when you get the recommended amount of sleep but still feel unrefreshed when you wake up. (29)(30)
One 30-serving container costs $64.99, which is on the more expensive side. In addition, one serving equals four capsules, whereas many other magnesium supplements require you to take three pills at the most. If you don’t like taking pills, you probably won’t like NooCube Sleep Upgrade. But if that’s not a big deal to you, aim to take them 30 minutes before bed.
Magnesium plays a part in more than 300 biochemical reactions in the body. Could it be used as a high-quality weight loss supplement, too? Truthfully, more research is needed in this area, but if it can, you’ll want to opt for a premium form of it to ensure optimal safety and efficacy.
That’s where Momentous Magnesium Threonate comes in. It’s great for vegans and free of soy and gluten. It’s been third-party tested and NSF Certified for Sport, meaning it’s free of prohibited substances and masking agents and doesn’t have unsafe levels of contaminants.
If you’re looking for a product with very few ingredients, you’ll find it here. Besides magnesium, it has cellulose (the capsules), vegetable stearate, and microcrystalline cellulose. Vegetable stearate is used in many supplements to prevent the capsules from sticking to the machines during production. Microcrystalline cellulose is a binding and filling agent that helps solidify capsules that can dissolve quickly later. All are considered safe.
Magnesium threonate, also called Magtein, is a synthesized form of the mineral that’s created by combining magnesium with threonic acid. In 2010, researchers discovered that this form of magnesium could be delivered to brain cells. (31) It’s the only one that can cross the blood-brain barrier and has higher absorption and retention than other forms. (32)
Data from a 2022 study found that Magtein can improve learning, memory, recall, and cognitive abilities. (33) That same study noted that magnesium threonate didn’t influence body weight, but another study observed BMI reductions in participants following magnesium supplementation. (34) However, the change in body weight was mainly observed in individuals with a magnesium deficiency, hypertension, an insulin resistance disorder, and/or those who are females.
One bottle of Momentous Magnesium Threonate is $49.95 and has 30 servings. One serving provides 144 milligrams of magnesium, satisfying 34 percent of the Daily Value. This is less than what you’ll find in other products like Lifeforce’s magnesium, but it may still be a sufficient amount if you already consume a lot of magnesium-rich foods. It’s meant to be taken 30 to 60 minutes before bed since it has a calming effect. One purchaser even attested to this by commenting, “Calms my body and mind for great sleep!”
Best Magnesium Citrate Supplement: Thorne Magnesium CitraMate
Without a doubt, one of the best magnesium citrate supplements you’ll find is provided by Thorne. From selecting the best ingredients and using clean manufacturing to undergoing four rounds of testing, you’re getting a premium product that customers are raving about on Amazon.
Thorne’s formula is a combination of magnesium citrate and magnesium malate. Magnesium citrate is commonly used to relieve constipation, as it relaxes the muscles and boosts the amount of water absorbed in your intestines. When these actions occur, it softens stool and thus makes it easier to have a bowel movement.
There are benefits of magnesium citrate from a workout perspective, too. For example, some people experience exercise hypertension due to their endothelial cells being unable to relax. Experiencing this is a sign that one’s blood pressure would be increased while at rest, too. However, one study found that magnesium citrate could reduce blood pressure while at rest and during exercise. (35)
Further, a 2021 study found that one dose of magnesium citrate weakens the transmission and perception of pain. (36) Given that many people report experiencing pain, stiffness, and swelling following a workout, it’s very possible that this could help. A customer even commented that this product “helped my weightlifting cramps and improved blood pressure.”
Magnesium malate is a combination of magnesium and malic acid. The latter is a compound that may help with exercise recovery and generating mitochondria ATP (energy production) during aerobic and hypoxic scenarios. (37)
Thorne Magnesium CitraMate contains 135 millgrams of magnesium per serving, which makes up 32 percent of the daily value. Of that 135 milligrams, 80 is magnesium malate, and 55 is magnesium citrate.
One container includes 90 servings and is only $18. Compared to other products where one serving equals multiple pills, it’s nice to see one where you can be one-and-done. Plus, it being free of gluten, dairy, and soy is the cherry on top.
Best Magnesium Supplement for Muscles: Legion Sucrosomial Magnesium
Whether you want to bulk up or achieve lean muscle, it’s nice to have something that can help you along the way. Seriously, wouldn’t it be nice if there was a supplement out there that could help improve athletic performance and alleviate muscle cramps? Well, Legion offers a Sucrosomial Magnesium supplement that may do just that, and there are 197 pages of scientific research to back it up. There are customer reviews like this one that help back up their claims, too: “I feel like my sleep has improved and performance in the gym is improved.”
Sucrosomial magnesium is an oral preparation of magnesium oxide that’s covered by phospholipids plus a sucrester matrix. (38) Phospholipids are a type of lipid that protects cellular structures. They may also play a role in reducing oxidative stress and aging-related diseases. (39) A sucrester is a surface-active agent that acts as an absorption enhancer due to its ability to decrease intestinal barrier resistance. (40)
Together, phospholipids and sucrose esters create this sucrosomial membrane that allows magnesium ions to cross the intestinal and gastric environment and reach the bloodstream. Interestingly, it can do all of this without interacting with intestinal mucosa, so it can more effectively absorb in the intestines and increase the bioavailability of magnesium. (41)
One study found that using Sucrosomial magnesium could improve bone and muscle metabolism in the elderly population. (42) A 2022 study evaluated how minerals in Sucrosomial forms may impact COVID-19 patients and found that individuals had improved muscle strength and physical performance. (43) Another 2022 study that looked at magnesium supplements in general identified that this mineral may significantly reduce muscle soreness following bench presses and enhance performance. (44) A customer even commented, “I get less sore after workouts compared to the past.”
Legion’s Sucrosomial Magnesium is third-party tested and produced in NSF-certified and FDA-inspected facilities. In addition, their product is free of artificial and synthetic substances. Customers really like that Legion provides formulation transparency, so you know exactly what you’re consuming. Some companies use a proprietary blend and don’t explain what that may include.
One container has 120 capsules, and is only $29.99. Even better, one serving is equal to one capsule, so you don’t have to take a bunch of pills. Each serving provides 150 mg of magnesium, which makes up 36% of the daily value. Lastly, if for some reason you don’t like the product, Legion offers a “no return necessary” money-back guarantee. In short, you can keep the bottle and still get a full refund.
One of our product testers, who’s also a competitive weightlifter, tried Legion Sucrosomial Magnesium for several weeks and appreciated that she only had to take one pill a day, unlike others she’s tested that required three pills per day. She found the pills easy to swallow even though they are bigger than other vitamins she takes. However, she only gave it 4.2 out of 5 stars because she didn’t notice any significant changes (though she’s been taking magnesium every day for quite some time).
If you enjoy having leg cramps, raise your hand. While you most likely kept your hand down for that prompt, I’m sure you’d raise your hand high if I were to ask if you want to experience fewer cramps. After all, leg cramps suck and can seriously cramp your style, but a supplement like Kaged Hydra-Charge just might help.
A container of Kaged Hydra-Charge at the Breaking Muscle testing facility
When most people try to prevent leg cramps, they think to stretch their calf muscles and drink more water. While those activities are helpful, they might not be enough, especially if the cramps are a result of a nutrient deficiency.
Cramps are much more likely if you’re not getting enough electrolytes. A 2019 study found that water intake following dehydration makes one’s muscles more susceptible to muscle cramps as it dilutes the electrolytes. (45) Further review revealed that the participant’s susceptibility to muscle cramps decreased once potassium, chloride, magnesium, phosphorus, and sodium were consumed.
Interestingly, the Kaged Hydra-Charge supplement contains practically all of those elements. One serving provides 107 milligrams of potassium, 115 milligrams of sodium, 15 milligrams of magnesium, and 37 milligrams of calcium and phosphorus. There’s coconut fruit water powder (500 milligrams) and SPECTRA Total ORAC blend (100 milligrams) as well. The former is also a source of electrolytes, and the latter is a blend of fruits, vegetables, and herbs. SPECTRA has been shown to protect the body against oxidative stress. (46) Even one gram of taurine is included, an amino acid frequently added to infant formula because of its role in digestion and metabolism. (47)
Unlike the others on this list, this dietary supplement comes in a flavored drink mix with eight different flavors to choose from. Some examples include Fruit Punch, Glacier Grape, Hibiscus Pear, and Orange Mango.
Breaking Muscle Editor Amanda Dvorak hasn’t personally tested Hydra-Charge, but she frequently comments on how much she enjoys the Fruit Punch flavor in Kaged’s other supplements, including her favorite pre-workout. And we do have a Breaking Muscle staff member who’s tried Hydra-Charge in the Orange Mango flavor and called it “delightful.” He gave it 4.5 out of 5 stars for taste and dissolvability.
Several other customers appear to agree with our evaluations on taste, but a few individuals felt it was sweet, like Kool-Aid. This may partially be due to the sucralose. Although the FDA considers this artificial sweetener safe, it may be a deal-breaker for some. Besides those caveats, the mix is free of artificial flavors, dyes, and colors.
A 60-serving container of this magnesium supplement costs $29.99 and is considered very affordable. At only $0.49 per scoop, you’re getting a good product that you can easily add to 10 to 14 ounces of water and take on the go.
Why Is Magnesium Important?
Magnesium is an electrolyte involved in many body processes, and we need it to survive. Unfortunately, many people are deficient in it, which is why dieticians and other health professionals suggest dietary supplements. You need adequate levels of magnesium for your body to function properly. This nutrient is required for wellness, as having low levels could cause seizures, muscle spasms, and even personality changes.
How Much Magnesium Should You Take Per Day?
The Recommended Dietary Allowance differs for men and women. Men ages 19-51+ should have 400 to 420 milligrams of magnesium daily. Women in that same age bracket need 310 to 320 milligrams daily unless they’re pregnant. Pregnant women need 350 to 360 milligrams daily.
What To Look For in a Magnesium Supplement
Picking a magnesium supplement should be done very intentionally. You don’t want to just walk into the store or go on Amazon and pick the first thing you see. Before you even start searching, you should have a budget in mind, be realistic about how you prefer to take supplements (e.g., capsules, powders, gummies, and so on), and so much more.
Form
Dietary supplements come in many forms, like tablets, capsules, powders, and gummies. A tablet is a compressed powder that’s formed into a pill, while capsules contain ingredients inside an outer shell. Capsules tend to absorb better and faster, while tablets may dissolve slowly and unevenly. However, if you don’t like taking pills, neither option would appeal to you. So, you may have to consider gummies or powders.
Gummies are easier to eat but may have extra additives. Powders can be conveniently added to your drink of choice, like your favorite protein shake, and are easy to consume if the texture isn’t gritty, but the measurements might be inconsistent.
Overall, there are pros and cons to each of the different forms of magnesium. So, when you’re looking for a magnesium supplement, pick a form you can stay consistent with.
Type of Magnesium
Honestly, it’s easy to assume that there’s just one type of magnesium. I personally don’t recall my high school chemistry teacher telling me that there was more than one. Nonetheless, there are many types, and knowing what they are can help you pick the one that best suits your needs.
Magnesium Oxide
Created with ions of oxygen and magnesium, this form has laxative, antacid, and smooth muscle relaxant activities. (48) It’s also claimed to be one of the most affordable. On its own, magnesium oxide doesn’t absorb the best. However, adding sucrosomial encapsulation, like what’s found on Legion’s Sucrosomial Magnesium, may help with absorption and prevent gastrointestinal side effects. (49) A study found that Sucrosomial Magnesium has a statistically significant advantage over magnesium bisglycinate in terms of absorption. (41)
Magnesium Biglycinate
As a combination of elemental magnesium and the amino acid glycine, this type has high bioavailability. It’s used in many of the magnesium supplements on this list, including Transparent Labs Magnesium Bisglycinate and Thorne Magnesium Bisglycinate. It’s often used to help with relaxation.
Magnesium L-threonate
This type of magnesium can cross the blood-brain so that the magnesium can be delivered directly to brain cells. It may help boost cognitive functions, as one study observed that rats with this type of magnesium had improved memory and learning. (33) Magnesium L-threonate can be found in the Momentous Magnesium Threonate and Lifeforce Magnesium products.
Magnesium Malate
While more studies are needed on this mix of malic acid and magnesium, it’s believed to help make magnesium easier to absorb and improve post-workout recovery. (50) This type can be found in Thorne’s Magnesium CitraMate.
Magnesium Citrate
Often used to relieve constipation, magnesium citrate is a combination of magnesium and citrate ions. However, it might help prevent bonelessness, improve blood pressure, and reduce pain. This, too, is found in Thorne’s Magnesium CitraMate.
Other Magnesium Types
You may also come across magnesium aspartate, magnesium hydroxide, magnesium N-acetyltaurinate, magnesium gluconate, or magnesium sulfate. Be sure to look at the ingredients list and do your research before buying any of them. In addition, check in with your healthcare provider to identify which ones would be the safest for you. Not all medications pair well with supplements.
Dosage
From this list alone, you can see that supplements carry different dosages of magnesium. Therefore, picking an amount that’ll meet your needs is important. For example, if you’re very deficient in magnesium, you probably wouldn’t want to pick Kaged Hydra-Charge, as that only has 15 milligrams. However, it might be a good choice if you’re already consuming a magnesium-rich diet and want to benefit from the other electrolytes it includes.
Also, pay very close attention to the serving size. It’s easy to assume that one scoop or pill equals the dosage on the label when two to three might be required. You also don’t want to overdo it by taking more than what’s recommended.
Third-Party Testing
Dietary supplements, including the best whey protein powders and the best pre-workout supplements, do not have to receive FDA approval before they are marketed, so manufacturers must ensure the product is safe. Unfortunately, though, some companies don’t do their due diligence in sourcing the best ingredients and/or following good manufacturing practices. Some supplements may contain illegal substances or contaminants, which could be devastating, especially for athletes and pregnant women.
Third-party testing can give consumers some peace of mind, knowing that the product has been evaluated for purity and safety. Transparent Labs, Momentous, and a few more on our best magnesium supplements list have been third-party tested. While this isn’t to say that those who haven’t been tested are unsafe, you can’t know for sure that they aren’t contaminated with potentially toxic ingredients.
Price
As you look for magnesium supplements, focus more on the price per serving than the product’s total price. Let’s consider Lifeforce Magnesium, for example. It’s got 90 capsules and is $60, so you might assume you’re getting three months’ worth of product for about $20 per month. However, one serving equals three tablets, so you’re only getting a month’s worth. In reality, you’d be paying $2.00 per serving, which is on the more expensive end.
Potential Side Effects of Magnesium
As with all supplements and medications, there are some side effects of magnesium you should be aware of. Common side effects include diarrhea, gas, bloating, and upset stomach. Some side effects are more serious and require a doctor’s attention, such as vomiting, lightheadedness, fast or slow heart rate, and tingling of the skin. While most people tolerate magnesium well, it’s better to be informed so you know what to look for. (51)
Best Magnesium Supplements: Side-by-Side Comparison
Magnesium is deemed an essential element for humans, so it’s vital that you get enough of it. However, you also don’t want to grab the first magnesium supplement you see. I’ve made this mistake before with supplements, and they ended up sitting unused in my medicine cabinet for months. Therefore, to help you get your money’s worth, do your research and use this article as a guide to find the best magnesium supplement that fits your needs.
FAQs
Which is the best form of magnesium to take?
The best form of magnesium to take depends on your personal preference. For instance, if you don’t like taking pills or gummies, opt for a powder mix that you can add to a beverage.
What is the absolute best magnesium supplement?
The best magnesium supplement for you will be different than the best for someone else. There are many different types of magnesium, so you have to choose wisely. We personally like Transparent Labs’ magnesium supplement, but your experience may vary. Some are best at relieving constipation, while others are great for muscle recovery. Assess your needs and then select the type of magnesium supplement that helps address them.
What is the best magnesium supplement for sleep?
Magnesium has a calming effect, but it helps if the supplement contains other sleep-promoting ingredients like melatonin, lavender, or calcium. NooCube Sleep Upgrade and Performance Lab Sleep are some of the best magnesium supplements for sleep.
What is the average dose for magnesium?
According to the National Academy of Medicine, you shouldn’t take more than 350 milligrams of supplemental magnesium daily.
What is the best time of day to take magnesium supplements?
The best time of day to take magnesium supplements depends on what else is in the supplement. If it contains sleep-promoting ingredients like melatonin, it’s best to take that at night before bed. The time of day doesn’t matter as much if the formula is mainly just magnesium.
Research
DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668
Uberti F, Morsanuto V, Ruga S, et al. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020;12(2):573. Published 2020 Feb 22. doi:10.3390/nu12020573
Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.
EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS), Younes M, Aggett P, et al. Re-evaluation of silicon dioxide (E 551) as a food additive. EFSA J. 2018;16(1):e05088. Published 2018 Jan 17. doi:10.2903/j.efsa.2018.5088
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Let’s face it: The treadmill (unfairly) gets a bad rap. Merely mentioning it as a cardio option can quickly cause your training partner’s enthusiasm to evaporate. After all, many people associate treadmill workouts with unflattering terms like boring, monotonous, and uninspiring.
Yet even if your previous treadmill experiences failed to elicit motivation or effective results, it’s not too late to change your tune. Whether you’re focused on losing fat, improving your metabolic conditioning, or recovering efficiently, this popular piece of home gym equipment can help put you on a path to success.
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Plus, you don’t have to invest what can seem like countless hours and steps to make physique, performance, or health improvements. Here are three goal-specific workouts that only take 30 minutes to complete and have the potential to transform your opinion about treadmills.
While nutrition plays a major role in your ability to lose body fat, exercise can enhance your efforts to trim extra inches off your waistline. (1) However, if you have a limited window to hit the gym, it’s important to get the most bang for your fat-burning buck. When it comes to your next treadmill session, swap out the slow, steady-state approach for something that’s proven to be more efficient and effective: high-intensity interval training. (2)
Sprint Intervals
This type of workout isn’t for the faint of heart. Ultimately, though, sprint intervals provide a unique stimulus that simply can’t be replicated with steady-state cardio training. Combining brief periods (less than one minute) of high-intensity runs with a far less demanding walking interval of equal time will push you mentally and physically.
Most importantly, however, this method provides more fat-burning upside than simply going at the same speed throughout your workout. In fact, a study comparing calories burned during 30 minutes of HIIT, weight training, running, and biking showed that HIIT participants burned 25-30 percent more calories. (3)
Considering you need to be in a calorie deficit to lose body fat, following a well-structured eating plan that prioritizes protein and engaging in strength training and HIIT-style cardio can be quite a powerful fat-loss solution. (4)
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Keep in mind that you can make this workout more demanding in a number of different ways. Setting the treadmill on a low incline will put more stress on your quads and your glutes. As you improve, you can reduce the rest time between sets, which could give you room to fit a few more rounds within that 30-minute window.
Because this workout is ultra-demanding on just about every part of your lower body, it’s best to save it for a non-leg day. Additionally, while you can pencil it into your schedule two to three times per week, make sure to do so on non-consecutive days so you’re able to recover and hit the gym again.
Treadmill Interval
How to Do it: Set the treadmill to a flat position. Gradually build up speed until you reach a jogging pace. At the two-minute mark, increase the speed to a level in which you can safely maintain a sprint for the desired time. After you’ve hit your target time for the first part of the interval, decrease the speed and maintain a slow pace for an equal amount of time.
Sets and Reps: Five sets of 30 seconds at a sprint pace, followed by 30 seconds at a slow pace (casual walk). Repeat twice. Then, complete two sets of 45 seconds at a fast pace, followed by 45 seconds at a slow walking pace. Repeat once.
Rest Time: Rest two minutes between intervals.
30-Minute Treadmill Workout for Conditioning
Metabolic conditioning may lead to fat loss, but that’s not the sole objective. Rather, this exercise methodology is all-encompassing in its mission to improve both your endurance and strength. Increasing your work capacity can allow you to shine brighter in your weightlifting sessions or give you the cardiovascular foundation to maintain an elevated heart rate for a longer period.
Incline Intervals
The treadmill presents a prime opportunity to get in better overall shape if you take advantage of the incline feature. Unlike the fat-loss workout, though, you don’t have to go top speed to get closer to your end goal.
That said, interval-style training reigns supreme when it comes to conditioning. You can take things to the next level (literally) through incline treadmill training, which has been shown to be effective for improving oxygen consumption, blood lactate responses, and muscle power. (5)
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This 30-minute treadmill workout revolves around manipulating the incline and the speed in a pyramid-style fashion. Once you navigate through that portion, you’ll get a chance to finish on a high note with a run that’ll force you to push through every last step.
Treadmill Incline Intervals
How to Do it: Begin with a three-minute warm-up at a comfortable walking speed with the incline at 3%. Every two minutes, increase the incline by 2% and the speed by 0.5 until you reach 15 minutes. Then, reduce the speed by 0.5 and the incline by 1% every two minutes until the 23-minute mark. At that point, ramp up the speed, set the incline between 3 to 5% and finish with a higher intensity run, followed by a brief cooldown interval.
Sets and Reps: 10 “sets” of two-minute incline intervals, one five-minute running interval, and a two-minute cool-down period. 30 minutes total training time.
Rest Time: No rest time between intervals.
30-Minute Treadmill Workout for Recovery
Not every treadmill program has to be interval-based. In fact, a no-frills, steady-state-style session is a great way to recuperate from a muscle-building workout. If you want to get your body primed to train again, a treadmill-centric approach is simple, yet effective.
Steady State and Stretch
When it comes to recovery, staying stationary won’t yield the best results. On the contrary, movement is key to reducing lactic acid buildup, eliminating toxins, and shuttling nutrients into your cells. (6)
A positive correlation between increased blood flow and performance recovery makes low-impact forms of aerobic exercise a logical choice. (7) While that doesn’t mean you should fully eliminate rest days, it does mean you should incorporate active recovery into your weekly routine. Cycling and swimming fit the bill, as does a steady-state treadmill workout.
You don’t need to overcomplicate it, either. Depending on how much time you have, you can pair a timed walk with a series of mobility exercises to enhance your recovery.
Treadmill Walk and Mobility
How to Do it: Start with the treadmill on a flat position, or very low incline (from 1 to 3%). Set the speed to a brisk walking pace you can comfortably maintain for 20 to 25 minutes. Then, complete each of the exercises outlined in the “warm-up” sequence below.
Sets and Reps: One “set” of a 20 to 25-minute walk, followed by 5 to 10 minutes of mobility work. 30 minutes total training time.
Rest Time: No rest time.
How to Warm-Up for a 30-Minute Treadmill Workout
When you’re about to spend 30 minutes on a treadmill, it might be easy to think you don’t need to warm-up. However, that’s certainly not the case — especially if you want to fully reap the rewards of your upcoming cardio session.
Completing a structured warm-up protocol not only offers injury prevention and performance benefits, but it also gives you a chance to prepare your mind for the challenges ahead. (8) And considering you’ll have to repeatedly ramp up the intensity to optimize fat burning, you’ll need to prime your joints, muscles, and tendons before you dive into your workout.
This four-part warm-up routine addresses key areas like the hamstrings, hips, and glutes — all of which will be put to the test once you step foot on the treadmill.
30-Minute Treadmill Workout Warm-Up
Forward Leg Swing: Stand straight with your feet about hip-width apart. While keeping one leg stationary, carefully swing the opposite leg forward and backward in a controlled movement, progressing from small swings to larger ones. Complete two sets of 10-15 repetitions per leg before moving to the next exercise.
Hip Circle: Stand with your feet shoulder-width apart and your hands on your hips. As you shift your weight to one foot, maintain an upright posture and slowly rotate your hip in a clockwise direction as if you were drawing a circle. Complete 10 repetitions, then go counterclockwise for another set of 10. Perform twice on each leg.
Lateral Lunge: With your feet hip-width apart, take a lateral step with your left leg. Push your hips back and bend your left knee until it reaches 90-degrees. Drive off of your left foot and return to the starting position. Perform 10 repetitions, then switch sides. Repeat before finishing with the final exercise.
Kang Squat: Stand up straight with your feet between hip- and shoulder-distance apart and your toes pointed slightly out. Place your hands behind your head, brace your core, and hinge forward at your hips. Then, lower your torso until it is almost parallel with the floor. Sit your hips back and bend at the knees until you reach a full-depth squat. Push through your heels and perform the opposite motion to return to a standing position. Complete one set of 10-12 reps.
Don’t Underestimate the Power of a Half-Hour
Any 30-minute workout can be effective — as long as you put in the effort. Although treadmill training alone won’t necessarily give you your ideal physique, it can be strategically incorporated into your overall fitness routine as a way to drop body fat, get in better condition, or aid in recovery. Commit a half-hour to this misunderstood machine and you may be surprised at how much you enjoy every minute of whatever workout you choose.
References
Kolnes, K. J., Petersen, M., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise training on Fat Loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. a. B., Steele, J., Fisher, J., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
Falcone, P. H., Tai, C., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric expenditure of Aerobic, Resistance, or Combined High-Intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://doi.org/10.1519/jsc.0000000000000661
Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of Nutrition and Metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
Ferley, D. D., Osborn, R., & Vukovich, M. D. (2014). The effects of incline and Level-Grade High-Intensity Interval treadmill training on running economy and muscle power in Well-Trained Distance runners. Journal of Strength and Conditioning Research, 28(5), 1298–1309. https://doi.org/10.1519/jsc.0000000000000274
Draper, N. (2006, March 1). Effects of active recovery on lactate concentration, heart rate and RPE in climbing. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818679
Borne, R. F., Hausswirth, C., & Bieuzen, F. (2017). Relationship between blood flow and performance recovery: a Randomized, Placebo-Controlled study. International Journal of Sports Physiology and Performance, 12(2), 152–160. https://doi.org/10.1123/ijspp.2015-0779
Fradkin, A., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on Physical performance: A Systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/jsc.0b013e3181c643a0
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To paraphrase the great American writer, Mark Twain, “Too much of anything is bad, but too much pre-workout is barely enough.” Twain originally chose whiskey as the beverage of choice, but there’s a good chance he’d find the humor in the near-obsession some modern day “fitness” enthusiasts have with potent pre-workout concoctions.
Judicious use of a pre-workout can certainly lead to higher intensity sessions that last longer and deliver a greater muscle-building, fat-burning stimulus. However, all pre-workout formulas are designed with different ingredients in different doses, so “one scoop” of something isn’t always comparable to “one scoop” of a different mixture.
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Knowing what you’re taking, how much, and, more importantly, how your body reacts to those ingredients is essential to get the best results. Before you start your next training session with a high-potency pre-workout, here’s how to know the possible side effects you might encounter.
Editor’s Note: The following information is meant to be informative in nature, but should not be taken as medical advice. The content presented is not intended for use as diagnosis, prevention, and/or treatment of health problems. It is not a substitute for consulting a qualified medical professional.
Pre-workouts are technically a general category of supplements made up of different mixes with a variety of ingredients. However, some similar types of ingredients tend to pop up across different formulas.
Stimulants
Possibly the most well-known and, for some, most desired, type of ingredient is a straightforward stimulant to bolster physical and mental energy. Caffeine, tyrosine, yohimbine, and theacrine are some of the most common sources of stimulants.
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While the majority of pre-workouts contain some form of stimulant, there are many non-stimulant pre-workout mixes that can be just as effective while omitting key energizing ingredients.
Blood Flow Enhancers
Many pre-workouts contain ingredients designed to improve blood circulation throughout the body. This can help to improve “the pump” while training and may increase endurance. Common nitric oxide boosters, sometimes called “NO2 boosters,” include arginine, citrulline, and betaine (not to be confused with beta-alanine, which is an unrelated ingredient with different effects).
Endurance Support
Many pre-workouts improve your physical endurance during a training session. This can either occur physiologically, by improving your body’s capacity for sustained output, or by decreasing your sense of fatigue so you essentially “feel less tired” as a workout progresses. Common endurance boosters include highly branched cyclic dextrins (which are actually a carbohydrate source rather than a specific supplement) and beta-alanine.
Benefits of Pre-Workout
When it’s time for a pre-workout to deliver results, many formulas knock the ball out of the park. Pre-workouts are popular largely because they are effective. Here are some of the most noticeable benefits.
Increased Energy and Alertness
Whether by stimulants, improved blood flow, or other mechanisms, pre-workouts typically get you “fired up” headed into a training session. This can be useful if you train after a tiring day at work, if you’re dragging in a slow gear before your first repetition, or if you head into a workout when your mental focus is less than 100%.
Increased Power and Strength
Pre-workouts can have a direct impact on your strength output during a given workout. (1) By helping to recruit more muscle units, exciting your central nervous system, or improving your muscles’ ability to contract, pre-workouts may help to move more weight for more reps. Over time, this can contribute to greater strength gains and muscle mass.
Improved Blood Flow
Many pre-workout formulas increase total-body circulation. This improved blood flow may help with general alertness and energy, greater motivation to train, increased physical endurance, and an improved muscle pump. The pump, in particular, has been associated with a greater muscle-building stimulus. (2)
Enhanced Endurance
The ability to perform longer workouts without decreasing output has been a time-tested recipe for improved fitness, strength, and performance.
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Many pre-workouts help to improve endurance during a training session, either by decreasing your body’s sense of fatigue or by encouraging a sustained power output. This can be achieved either with improved recovery between sets or with better fueled performance at a higher intensity.
10 Potential Side Effects
For all of its potential benefits, a pre-workout also has the potential to deliver some side effects. No lifter should reasonably expect all gain for no proverbial “pain” in the gym, whether it’s a challenging set or a useful supplement. Here are the most common, though certainly not guaranteed, potential issues from using a pre-workout.
CNS Burnout
Your central nervous system (CNS) is essentially the way your brain communicates with, and activates, your muscles during exercise. Your CNS can become more stressed when training intensity or volume is increased, which can negatively affect overall recovery and performance. (3)
Because pre-workouts allow you train train harder and longer — with greater intensity and potentially more volume — you may be at risk over overstressing your CNS with excessive use.
Impaired Sleep
Perhaps the most “obvious” potential drawback of a stimulant-laden pre-workout is interrupted sleep and potential insomnia. This is primarily an issue with stimulant-heavy pre-workouts (those which include caffeine or other stimulants in their formula), particularly if they are taken in the afternoon or evening.
For example, taking a pre-workout around 5 p.m. for an afterwork training session is much more likely to cause sleep problems than a pre-workout taken at 7 a.m. for an early morning workout. However, individual sensitivities and total daily caffeine intake (from coffee, tea, soda, etc.) can be a factor.
Nausea
Sometimes simple hard training can lead to nausea. Many experienced lifters have needed to visit the “puke bucket” during high-rep squats, but potent pre-workout formulas might turn even an average workout into a sour stomach fiasco.
Whether it’s due to an overload of stimulants, an excessive workload, or just a mix of various ingredients swirling around your gut, a strong pre-workout could leave you feeling queasy, which would ultimately interrupt your training session. Some research suggests this is actually one of the most common side effects some lifters experience after taking a pre-workout. (4)
GI Upset
Similar to nausea, some lifters may experience gastric distress (upset stomach and/or bowel issues) after taking a pre-workout, often due to high-dose stimulants or related ingredients. This can severely interrupt a training session, often derailing a workout before it’s even begun. In extreme cases, it may be severe enough to force a lifter to abandon a workout entirely.
Attenuation
While stimulant-based pre-workouts can be highly effective for improving strength, power, and endurance, they can also deliver gradually diminishing results if used in excess. The body can develop a tolerance to stimulants, including caffeine, making their beneficial effects less impactful over time. (5)
To ensure maximum impact, aim to use a pre-workout no more than every other day, rather than every workout. If you frequently consume significant amounts of caffeine during a regular day, consider cutting back or using a pre-workout even less frequently. This should allow the formula to deliver a more noticeable benefit. (6)
Dehydration
A notable, but relatively easily preventable, side effect of pre-workouts is dehydration. By prompting a more challenging workout, some lifters may become more depleted during a high intensity training session via increased sweating and the loss of basic nutrients. (7)
Credit: Ground Picture / Shutterstock
This may not necessarily be accounted for with sufficient intra-workout hydration. Dehydration can lead to an overall decrease in power and endurance, making the workout counterproductive.
Headache
Another possible side effect of pre-workout, which may be noticeable sooner rather than later during some sessions, is a straightforward headache. Many pre-workout ingredients increase overall blood flow which can be beneficial to muscular performance, but can also be contraindicated in a person who is already experiencing high blood pressure. (8)
If you’re currently dealing with hypertension, double-check your pre-workout formula for ingredients which may exacerbate the issue such as arginine, citrulline, and other purported “nitric oxide boosters.”
Increased Heart Rate
Pre-workouts may increase a lifter’s heart rate, either relatively directly through stimulant-based ingredients or by supporting a high degree of training intensity. In lifters with hypertension or other cardiovascular risks, an increased heart rate may present a potential danger.
While exercise, in itself, may raise a person’s heart rate, the addition of a pre-workout may bring it to inappropriate or unexpected levels.
Skin Reaction
A relatively minor side effect, but no less distracting, is a “tingling” or itching skin sensation after taking a pre-workout. This can be particularly common in formulas which contain beta-alanine — a supplement typically associated with a “flushing” of the skin.
Some research associates the beta-alanine reaction with an overstimulation of nerve endings, rather than a symptom of acute allergic reaction. (9) Regardless, the skin flush may be distractingly uncomfortable, despite being considered a “successful sign” that the supplement may be working.
Medication Interaction
Many nutritional supplements carry the risk of potential interactions with prescription medications. Pre-workout formulas are no different and should be approached with adequate consideration.
Several individual ingredients common to pre-workout mixes are considered “contraindicated” when taking key categories of medications. For example, NO2 boosters such as arginine or citrulline may have an additive effect in people taking certain medications for erectile dysfunction. (10)
Similarly, the amino acid tyrosine (sometimes used in pre-workouts for improved mental focus) may interact with certain prescribed antidepressants and may lead to increased blood pressure and related problems.
Pre-Workout with Care
Pre-workout formulas can be distinctly useful when used strategically. However, like any supplement, there are also potential side effects to be aware of. Mistaking pre-workout formulas as being entirely risk-free would be a short-sighted error. Make sure you know what you’re taking and why you’re taking it. Once you have those details sorted out, you’ll be better prepared to anticipate and mitigate any potential side effects, leading to greater results overall.
References
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
Schoenfeld, Brad J. PhD, CSCS, CSPS, NSCA-CPT1; Contreras, Bret MA2. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal 36(3):p 21-25, June 2014. | DOI: 10.1097/SSC.0000000000000021
Zając, A., Chalimoniuk, M., Maszczyk, A., Gołaś, A., & Lngfort, J. (2015). Central and Peripheral Fatigue During Resistance Exercise – A Critical Review. Journal of human kinetics, 49, 159–169. https://doi.org/10.1515/hukin-2015-0118
Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Nutrients, 11(4), 855. https://doi.org/10.3390/nu11040855
Boulenger, J. P., Patel, J., Post, R. M., Parma, A. M., & Marangos, P. J. (1983). Chronic caffeine consumption increases the number of brain adenosine receptors. Life sciences, 32(10), 1135–1142. https://doi.org/10.1016/0024-3205(83)90119-4
Addicott, M. A., & Laurienti, P. J. (2009). A comparison of the effects of caffeine following abstinence and normal caffeine use. Psychopharmacology, 207(3), 423–431. https://doi.org/10.1007/s00213-009-1668-3
Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79, 111–122. https://doi.org/10.2478/hukin-2021-0065
Cameron, M., Camic, C. L., Doberstein, S., Erickson, J. L., & Jagim, A. R. (2018). The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition, 15, 1. https://doi.org/10.1186/s12970-017-0206-7
Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience : the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012
El-Wakeel, L. M., Fouad, F. A., Saleem, M. D., & Saber-Khalaf, M. (2020). Efficacy and tolerability of sildenafil/l-arginine combination relative to sildenafil alone in patients with organic erectile dysfunction. Andrology, 8(1), 143–147. https://doi.org/10.1111/andr.12671
Originally Posted At: https://breakingmuscle.com/feed/rss
Hafthor Björnsson sent a clear message to the strength sports world by announcing he will shift his focus from powerlifting to competing in strongman again.
The 2018 World’s Strongest Man and three-time winner of the Arnold Strongman Classic made headlines in February of 2023 when he officially came out of retirement. However, just two months later, Björnsson encountered a serious setback in his quest to prove his dominance again when he tore his pectoral muscle during a powerlifting competition held at Thor’s Power Gym in Kópavogur, Iceland.
Nearly six months since suffering the injury that forced him to alter his training plans, Björnsson shared a video on his YouTube channel on Sept. 21, 2023 detailing his decision to take his career in a different (but familiar) direction.
“As of now, because of the injury, I feel like it’s the smartest decision for me to step away for a little bit, keep training, keep building up the static strength,” Björnsson explained. “Then at some point later on in my journey, maybe a year from now, two years from now, three years from now, I might pick it back up.”
This isn’t the first (or likely the last) time the 2023 International Sports Hall of Fame inductee has switched his athletic priorities. After earning a reputation as an all-time great strongman, Björnsson retired from the sport in August 2020 and subsequently competed in both boxing and powerlifting.
Although he didn’t fare quite as well in the ring, the experience of changing sports provided some important perspective.
“When I decided to do powerlifting in the first place, after being in boxing for two years, I set my goals so high and I was getting strong so fast that my body wasn’t ready for it, and that’s why I got injured, in my opinion,” Björnsson said. “I need to be smart with my training. I need to give myself more time to build up that static strength.”
After providing his rationale for putting his powerlifting aspirations on pause, the legendary competitor gave a simple explanation behind his decision to return to strongman.
“The main reason is just because I have so much love for the sport,” Björnsson said.
Motivated to make a successful comeback, the man known for portraying “The Mountain” in the television series “Game of Thrones” plans to take a patient approach to the process. Björnsson said he will take things at his own pace as he prepares to compete again.
“I’m obviously going to set big goals for myself, but when I’m going to go into a competition I’m going to do my best,” he explained. “What that means is I’m not going to be chasing a man, chasing a record, chasing something right away. I need my body to get used to the heavy lifting. I need my tendons to get stronger, and that just takes time overall.”
Despite being three years removed from his last strongman contest — a championship title at Iceland’s Strongest Man in August of 2020 — it might not be long before Björnsson captures his 39th victory in the sport.
Once he returns to active status and competes again, he would be automatically qualified to enter the 2024 World’s Strongest Man thanks to his status as a former champion. Of course, if that occurs, the Iceland native would face a tall task to take down reigning winner Mitchell Hooper, who became the first Canadian-born victor in April 2023.
But if Björnsson wins his second World’s Strongest Man title six years after earning his first, that might just be the most impressive accomplishment of his decorated career.
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