Warrior Fit Boot Camp Fitness Fun!

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In 2021, Lucy Underdown set a record by becoming the first woman to deadlift 300 kilograms (661.4 pounds) in a contest setting. Over the following years, she proceeded to make her mark in strongwoman contests, including multiple podium placings in the UK’s Strongest Woman competition (2021-2023) and a victory at the 2023 Official Strongman Games (OSG) European Championship to become Europe’s Strongest Woman.

Her latest record-setting performance during the 2023 World Deadlift Championships (WDC) should have been no surprise to anyone following her trajectory in the strength sport. Underdown became the first woman to deadlift 318 kilograms (700 pounds).

The World Deadlift Championships took place as an adjunct competition during the 2023 Giants Live World Open (GLWO). While some athletes only participated in the WDC, athletes in both contests performed the deadlift in progressively heavier rounds and scores from the WDC-only competitors did not affect athlete rankings in the GLWO.

Underdown completed the deadlift using only a pair of lifting straps for support. While a lifting suit was allowed under strongman rules, she opted against using one and relied on her own pulling power.

With her latest World Record, Underdown broke her own deadlift record of 305 kilograms (672 pounds) set during the 2023 UK’s Strongest Woman contest in May. The 318-kilogram (700-pound) deadlift is officially the heaviest deadlift pulled in competition by a female strength athlete in either strongwoman or powerlifting.

While competitive powerlifters are not allowed to use lifting straps, the heaviest deadlift in a suit belongs to Becca Swanson who pulled 314.9 kilograms (694.4 pounds) during the 2005 World Powerlifting Congress (WPC) WPO European Semi Finals.

The Rest of the Competition

Aside from Underdown’s continued deadlifting dominance, the WDC and GLWO delivered on other fronts. In the men’s deadlift competition, Graham Hicks came out victorious with a massive 470-kilogram (1,036.1-pound) pull.

Hicks’ winning deadlift didn’t set a World Record or capture the Giants Live standing offer of $50,000 to anyone completing a 505-kilogram (1,113.3-pound) deadlift. However, his performance still bested fellow strongmen including 2022 WDC champion Rauno Heinla and Ivan Makarov — both of whom peaked at 455 kilograms (1,003.1 pounds) during the competition.

The primary contest — the 2023 Giants Live World Open — was won by Evan “T-Rex” Singleton. It was his second GLWO title, having previously won in 2021. It is also his second contest win of the 2023 competitive season, adding to his victory at the 2023 Giants Live Strongman Classic in July.

Underdown’s Next Step

After claiming yet another record, Underdown hasn’t officially announced her next competitive plans. However, in a recap posted to her Instagram following the contest, Underdown made it clear she’s not taking her continued excellence lightly.

“I started this journey [five] years ago and I never thought I’d get this far! But I’ve got much more to give! … I’m strong. I’ve always been strong and I work really [expletive] hard! I love this sport and I can’t wait to help pave the way for the women!!”

Featured Image: @lucyunders_strongwoman / Instagram

The post Lucy Underdown Breaks Record at 2023 World Deadlift Championships as First Woman to Deadlift 318 Kilograms (700 Pounds) appeared first on Breaking Muscle.

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Whether you’re aiming to sculpt your physique, enhance athletic performance, or simply get through daily challenges a little bit easier, resistance training has been shown to be the key to a more fit life. (1) “Resistance training”, however, is a broad term for many different ways to strengthen your muscles.

Most people gravitate toward lifting free weights — barbells or dumbbells. However, there are other forms of resistance training that can elicit similar, sometimes even more beneficial, results. One of the most common alternatives, found both in commercial gyms and as a convenient addition to home workouts, is training with resistance bands. 

In the big picture, free weights (which includes barbells and dumbbells) offer a straightforward load — a 100-pound barbell offers 100 pounds of resistance. Resistance bands provide dynamic tension and present a more significant challenge as the band is stretched into a longer position.

Understanding how and when to choose the right tool for the right job is vital for creating an optimal workout that will get you closer to your goals. Free weights and resistance bands might seem to be worlds apart, but once you acknowledge their similarities and differences, you will have a better idea about how to implement them into your workout to take your fitness to the next level.

In this article, we will elaborate on the debate of “free weights versus resistance bands,” explore their differences and similarities, and figure out the best times to use these modes of resistance training for better results.

Free Weights vs. Resistance Bands

• Equipment Differences
• Equipment Similarities
• How and When to Use Free Weights
• How and When to Use Resistance Bands
• Choosing the Right Source of Resistance

Differences Between Free Weights and Resistance Bands

The differences between free weights and resistance bands seem noticeable at first glance. However, there are some less obvious differences to be aware of before incorporating free weights or resistance bands into your workout routine. Each modality has its unique advantages, and knowing how to leverage them effectively can help you achieve a well-rounded fitness regimen.

Source of Resistance

One of the biggest differences between free weights and resistance bands is the source of resistance. Free weights rely on moving against the force of gravity to challenge a lifter’s raw strength. The actual weight of the equipment itself is what is used to provide resistance for each exercise.

This also means resistance remains consistent throughout the movement, and only your position of leverage and the direction of the weight will significantly alter the feel of resistance. It’s one reason why squats feel more difficult in the bottom and relatively easier as you approach a standing position.

When using resistance bands, the source of resistance comes through the use of a pliable band, commonly made from latex or rubber. The elasticity of the band means that, as you increase the band’s length, tension is increased which provides a more challenging and “heavier” stimulus.

This varied resistance — with more challenge at the end range of motion and relatively less challenge in shorter positions — can be very useful for lifters who may have an injury or those want to train a specific aspect of the exercise. The resistance profile can allow you to recruit or emphasize muscles during certain ranges of motion within a specific exercise.

Stabilization Requirement

Working with free weights requires a higher degree of stabilization, as the weights are not connected to a fixed point. This relative freedom of movement engages additional muscles to maintain balance and control throughout the exercise. This would be an advantage for those who are looking to recruit more muscle groups and want to also improve their functional strength, such an athlete that requires total-body stability. 

Resistance bands provide built-in stabilization due to their attachment points — bands are typically anchored to a fixed object which allows you to pull or push the bands’ handles. This can be advantageous for individuals looking to isolate specific muscle groups without focusing as much on stability.

In certain situations, a high degree of stabilization is not desired, as an athlete might want to perform an easier exercise variation to focus on the target muscle without worrying about other variables such as the muscular coordination needed to control a barbell or dumbbell.

Joint Stress

Depending on the exercise, free weights can exert more stress on joints due to the constant pull of gravity on the levers of the body. Stress doesn’t have to be bad, though. You want to achieve a level of stress on the joints of the body to create fatigue for growing muscle. You can perform variations of exercises, such as pressing on a flat, incline, or decline angle to adjust this stress.

In other instances, some populations might not be able to handle higher levels of stress during a particular movement. Resistance bands provide a smoother resistance curve that can reduce joint stress at the start of the movement and gradually increase stress as the band stretches. This can potentially make an exercise more joint-friendly for certain individuals who might be recovering from an injury or have limited mobility.

Portability and Convenience

When discussing portability, free weights (especially barbells) are known to be heavier and space-consuming pieces of equipment. Free weights can be bulky and require dedicated storage space. They are less portable, making them more suitable for gym environments or home setups with designated workout areas.

Resistance bands are highly portable and take up minimal space, making them ideal for home workouts with limited space, travel, and on-the-go training. They offer a versatile training option that can be easily adapted to different environments. Bands are also great for trainers who work with larger groups or “boot camps.”

Similarities Between Free Weights and Resistance Bands

For all of their significant differences, there are plenty of similarities between bands and free weights. Knowing where their benefits overlap can allow you to understand which form of resistance training would be compatible for your goals and needs.

Principle of Overloading Strength

Whether you use free weights or resistance bands, both forms of resistance training provide an opportunity to overload your body for building both size and strength. Free weights and resistance bands create tension in different ways, however, they both still provide muscular tension. This tension is what challenges your various muscle groups to create movement through exercise.

The more resistance you add, the more size and strength will grow. You can progressively increase this resistance with both methods, whether it’s adding a 10-pound plate onto each side of a barbell or advancing from a “moderate” resistance band to a thicker, heavy-duty resistance band.

Muscle Engagement

Both free weights and resistance bands engage muscle groups to meet the demands of the exercise — performing a movement under tension. To provide context, consider a biceps curl. Whether you do a biceps curl with a band or with pair of dumbbells, both exercises build tension within your biceps muscle to build size and strength.

Even though free weights and resistance bands might recruit and target your biceps muscle slightly differently, your biceps is fully engaged and will benefit from the training stimulus.

Versatility in Exercise Options

Both free weights and resistance bands offer the opportunity to mimic similar exercises through different types of resistance. As mentioned earlier, you can do a biceps curl with resistance bands or dumbbells. Both exercises are a variation of the biceps curl and will fully recruit your biceps muscles.

This idea proves that whether you have a dumbbell, a barbell or a resistance band, you should be able to mimic a wide range of exercise options that can target various muscle groups. This versatility allows you to design comprehensive workout routines that cater to your fitness goals without being necessarily limited by your equipment.

The Most Effective Times to Use Free Weights

Throughout this article, we have discussed the general similarities and differences of using free weights and bands for resistance training. Now it’s time to discuss when to choose one training implement over the other.

Building Raw Strength

Free weights are particularly effective for building raw strength and muscle mass due to the constant force of gravity. They offer a greater potential for overloading the muscle, making them an ideal source of strength training.

This is especially true as free weights allow the lifter to perform compound movements like squats, deadlifts, and bench presses that challenge multiple muscle groups simultaneously. While similar exercise can be performed with resistance bands, the maximum potential overload is superior with free weights. Few, if any, resistance bands will safely provide several hundred pounds of resistance, while a barbell can tolerate that load with plenty of room to spare.

Functional Stabilization

Free weight exercises require greater stabilization efforts from muscles and the core due to their lack of fixed attachment points. This makes them excellent for improving overall stability and coordination, which is essential for activities that demand functional strength.

This idea of building total-body stability could be beneficial to traditional athletes and for those who need to improve their fitness for daily living, such as older individuals or those who are recovering from injury. (2)

Mimicking Real-World Activities

Free weights can allow you to closely mimic real-world movements where you lift, carry, and manipulate objects with varying weights. For example, dumbbells allow you to perform farmer’s walks and other loaded carries. If your goal is to enhance performance in sports or everyday tasks, free weights can help translate your strength gains more directly.

Maximizing Muscle Activation

Some exercises, like the bench press and overhead press, allow for a longer range of motion and muscle activation when using free weights compared to bands. The ability to control the weights in all planes of movement can lead to more complete muscle development compared to resistance bands, which might be limited to certain ranges of motion due to relatively lower resistance found in certain parts of the movement.

The Most Effective Times to Use Resistance Bands

It’s true that many people who perform resistance training typically gravitate toward free weights. However, the use of resistance bands can provide a unique approach that could be very accommodating for specific populations. Bands are a versatile choice for those who need to train under unique conditions, which may require getting creative.

Joint-Friendly Workouts

Resistance bands provide a lower impact on joints compared to free weights. If you’re recovering from an injury, dealing with joint discomfort, or focusing on joint mobility, resistance bands offer a relatively gentler form of resistance that minimizes stress on your joints without compromising muscular stress.

Variable Tension Within Range of Motion

Resistance bands offer variable resistance that changes based on the stretch of the band. Arguably, this matches the natural strength curve of muscles, providing greater tension where your muscles are strongest and less tension where they’re weakest. This can lead to a safer approach on movement if that specific stimulus is provided. 

Isolation for Rehabilitation

Resistance bands are excellent for isolating and activating specific muscle groups. This is due to the fact that the resistance bands start off lighter, and build in tension with the stretch of the band.

When using a resistance band for rehab exercises, you can anchor and perform movement strategically to help activate targeted muscle groups in specific positions that might be more beneficial for someone with an injury.

An example of this could be doing internal and external shoulder rotations. The more you rotate the shoulder joint, the harder it becomes. This means the band is light at the beginning of rotation, which would be the shoulder’s weakest position, and resistance increases as the shoulder moves through the range of motion.

Travel-Friendly and Versatile

If you’re often on the go or don’t have access to a full gym, resistance bands are an efficient way to stick to a training routine. They are highly portable and take up minimal space. Bands can provide a challenging workout anywhere, making them a convenient option for maintaining your fitness routine while traveling or in limited spaces.

Which Source of Resistance is for You?

Choosing between free weights and resistance bands depends on your fitness goals and overall circumstances. Free weights are excellent for building sheer strength through heavy loading, making them ideal for compound movements like squats and bench presses.

On the other hand, resistance bands are joint-friendly and provide variable tension that matches natural strength curves, aiding in balanced muscle activation and isolation exercises for smaller stabilizing muscles. They are great for rehabilitation, “prehabilitation,” and on-the-go workouts due to their portability and versatility.

Learning the pros and cons of each of these forms of resistance training will help you integrate one, or both, into your routine. This can create a comprehensive approach that addresses your strength and adaptability by offering a well-rounded fitness regimen tailored to your needs.

References

1. Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
2. Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The intensity and effects of strength training in the elderly. Deutsches Arzteblatt international, 108(21), 359–364. https://doi.org/10.3238/arztebl.2011.0359

Featured Image: InnerVisionPRO/ Shutterstock

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Winning the 2023 Tampa Pro in early August earned Hunter Labrada a qualification to compete in the 2023 Mr. Olympia contest, taking place in Orlando, FL on Nov. 2-5, 2023. It will be Labrada’s fourth appearance at bodybuilding’s pinnacle contest, where he looks to improve on his seventh place result from the 2022 Olympia and potentially pass his best-yet showing of fourth place in 2021. He placed a respectable eighth at his Olympia debut in 2020.

As he builds to a peak performance, Labrada shared a YouTube video of a push workout he performed just days after his runner-up finish to Chinedu “Andrew Jacked” Obiekea at the 2023 Texas Pro in mid-August.

While using a foam roller to prepare for training, Labrada shared that this was his first workout at his home gym following the Texas Pro. He has had a chance to eat more meals and expressed he was feeling good going into this session.

Seated Cable Chest Press

Labrada started the session with a high-tension chest exercise. He explained that the setup for this chest press called for a dual-cable system and an upright bench. While the setup takes time and requires a skilled partner to help get the cable handles into position, Labrada explained why the reward is worth the effort.

“We get something that has great tension throughout, there’s no drop-off in tension. I really love this exercise from the standpoint that, it really accentuates the fact that we’re trying to get that elbow as far away as possible [from the chest] and then getting it across out body as much as possible. Really thinking about finishing biceps to pec.”

Labrada and his training partner both performed multiple sets, but the exact reps or weight weren’t shared.

Incline Chest Press Machine

The second exercise of the day was a chest press machine that focused on the upper pecs. The machine had two handles on each side. Labrada explained he normally used the neutral-grip handle, which emphasizes more triceps but decreases strain on the shoulder joint. However, he chose to use the horizontal handles during this workout to train his chest from different angles. Labrada had a slow and calculated speed with his reps to maximize tension. His spotter help him complete forced reps after he reached failure.

After a heavier set with a total of 10 45-pound plates loaded onto the machine, they reduced the weight by two plates for a second set. After two working sets each, Labrada and his partner moved on.

Pec Deck

The third and final chest-focused movement was a chest flye in the form of the pec-deck to isolate the pecs. Labrada didn’t do much talking at this point in the video, but he could be seen getting a deep stretch at the bottom while focusing on contracting his pecs as hard as he could at the top. He ended his second working set by reducing the weight for a drop set, and he went to failure one last time before moving on.

Seated Overhead Machine Press

The first shoulder exercise of this workout was a seated machine press. Once he couldn’t perform more reps on his own, his spotter assisted by helping to raise the weight. Labrada then performed the negative (lowering) portion of the reps on his own.

This same format was used on his second set. His reps were performed a little faster the second time around, but he was clearly doing his best to eliminate momentum throughout the set.

Lateral Raise Machine

The second delt movement was a seated lateral raise machine. Labrada opted to keep his arms straight and not hold the attached handles, so his side delts had to take on the entire load. After his first set, he made a weight adjustment for his second set.

He kept his chest firmly against the support pad so he couldn’t swing to create momentum throughout the set. He followed his standard set with partial reps to maximize the pump. Once he could no longer perform partials, he ended the set.

Single-Arm Triceps Pushdown

Labrada started his triceps work with a pushdown, holding a cable with a loop attachment in each hand and performing extensions across his body in an “X” manner. After one set, he changed to a single-arm movement, saying his elbows were “a little angry” at this point in the workout.

From set to set, he slightly changed the position of his hand and arm to feel the triceps working differently. As he approached failure, he spotted himself with his non-working arm. He also performed a variety of ab exercises between sets.

Dips

Labrada’s session concluded with dips. This was the only non-machine exercise he performed in this routine, outside of the brief ab training during the previous exercise. The workout was concluded after three working sets. Labrada used only his body weight, but explained that he previously incorporated much heavier weights.

“I used to dip every single push workout, and I could do sets of 10 with 135 pounds [61.2 kilograms] hanging off me. I had three plates hanging off me. When I was training-training triceps, I would do a lot of dips regularly and a lot of close-grip bench press regularly. I would close-grip 315 [pounds/142.9 kilograms] for 20 [reps] three years ago.”

After the training, the second-generation bodybuilder — son of bodybuilding superstar Lee Labrada who, himself, was twice the runner-up to eight-time Mr. Olympia Lee Haney — performed a series of poses to showcase his post-contest physique.

Labrada didn’t share all the details of his workout, but you can try a sample version for yourself by following the guide below.

Push Day: Chest/Shoulder/Triceps Workout

• Seated Cable Chest Press — 3 x 10-12 
• Incline Chest Press Machine — 2 x 10-12 
• Pec-Deck — 2 x 12 (add one drop set to final set)
• Seated Overhead Machine Press — 2 x 10-12 (add negative-only reps to final set)
• Lateral Raise Machine — 2 x 12-15 (end each set with partial reps)
• Single-Arm Triceps Pushdown — 3 x 12-15 per arm
• Dips — 3 sets to failure (using body weight only)

Labrada will look to challenge the reigning Mr. Olympia, Hadi Choopan, and other contenders in the upcoming contest. Ideally, he will look to place no worse than fifth in the 2023 contest because that will automatically qualify him for the 2024 Mr. Olympia, should he not win the contest outright.

Featured Image: Hunter Labrada on YouTube

The post Hunter Labrada Targets Chest, Shoulders, and Triceps During “Push” Workout in 2023 Mr. Olympia Prep appeared first on Breaking Muscle.

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Research of the Week

Predictions of drug free type 2 diabetes remission.

Low-carb wins (again) in type 2 diabetes.

Are 12% of the population responsible for 50% of the beef consumption?

Acrolein triggers insulin resistance.

Seasonal allergies and accidents.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Michelle Leotta

Media, Schmedia

Drug use among adults reaches all-time high.

Interesting Blog Posts

A cautionary take on sweeteners.

Early use of carnivore for diabetes.

Social Notes

The anti-quantified self.

Everything Else

Too much safety is dangerous and boring.

Prehistoric bird returns to New Zealand.

What increases morale?

Things I’m Up to and Interested In

Interesting: Can evolution be reversed?

Great video: Common lies about keto.

Reminder: Keep marijuana edibles away from kids.

Once again: We know very little about the microbiome.

Do you agree?: Men who are frequent social media posters are seen as less manly.

Question I’m Asking

What prehistoric animal would you like to come back?

Recipe Corner

• Sheet pan eggs.
• Sashimi de atún.

Time Capsule

One year ago (Aug 26 – Sep 1)

• What is the Protein-Sparing Modified Fast Diet?—What is it?
• 6 Functional Exercises to Improve Balance and Stability—Stop falling.

Comment of the Week

“‘Icing promotes muscle regeneration after light injury.’
Ohhh, you mean applying ice.
Sigh.
Burst my dream.“

-Ha, sorry to disappoint.

The post New and Noteworthy: What I Read This Week—Edition 236 appeared first on Mark’s Daily Apple.

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Whether you’re setting up your own home gym or simply trying to figure out where to settle in for your next exercise at the neighborhood fitness center, you’ll likely be confronted with the choice between a squat stand and a power rack.

Squat stands consist of two simple metal uprights to support a barbell — they are more compact and significantly lighter than power racks. A power rack, sometimes referred to as a squat rack, will typically have four to six metal uprights and offer more exercise options and accessories than a pair of squat stands.

While these two pieces of equipment are often used interchangeably, differences in their characteristics and intended usages are worth consideration. This article will help you make the most out of your home gym budget or your commercial gym workout by guiding you to the most appropriate and safest piece of equipment for your specific needs.

Squat Stand vs. Power Rack

• Equipment Differences
• Equipment Similarities
• How to Use Squat Stands
• How to Use a Power Rack
• When to Choose the Right Piece of Equipment

Differences Between Squat Stands and Power Racks

At first glance, squat stands and power racks differ substantially in physical size — squat stands are smaller and power racks are bigger. Comparison done and dusted, right? Nope, not so fast. Differences in safety features, mobility, stability,potential exercises, and accessories are worthy of consideration.

Safety Features

A spotter is a trained and capable individual whose primary task is to ensure the safety of the lifter by assisting when necessary. One or more spotters are recommended for traditional strength training exercises when a barbell is held on the back or front of the body, when weight is lifted overhead, or when a weight travels over the face. (1) Under these guidelines, many common barbell exercises require the presence of a spotter — back squat, front squat, overhead press, bench press, incline press, and more. 

No one wants to get pinned under a barbell, asphyxiate with a bar atop their windpipe, or catch a barbell to the face. Albeit unlikely, serious injuries or even death could occur if you train without appropriate safety precautions. But if you train alone or at home, you might not always have a trained spotter available. Now what?

Fortunately, a power rack, when properly set up and appropriately used, provides safety pins/pipes, arms, or straps that “catch” the barbell in the event of a failed lift. (2) Traditional squat stands, on the other hand, do not offer safety arms — even among squat stands that offer safety arms, the stability of the stands varies widely across designs and manufacturers.

Some heavy-duty squat stands with safety arms are appropriate to handle the failed lifts of all but the strongest lifters, while lighter and smaller squat stands with safety arms might not be trusted. Altogether, lifters who train alone might benefit from the safety features of a power rack. 

Mobility

A key feature of squat stands is their mobility, or ability to be relocated from place to place. Traditionally, squat stands were used by Olympic weightlifters. Relatively lightweight squat stands could be carried or wheeled onto the platform for use then pushed back against a wall or into a corner when no longer needed.

To further improve mobility, some squat stands have two-piece designs. Each upright has its own base, allowing it to be moved and positioned independently of the other. One piece squat stands commonly include or have the option of adding wheel kits, which allow the stand to be rolled around the gym with relative ease. 

For individuals with a garage gym, the mobility of a squat stand may allow it to be stowed away when not in use, possibly allowing the garage to serve its original purpose — vehicle storage. Better yet, on a nice day, a squat stand might be moved outdoors. Sun’s out, guns out, right?

Stability

Power racks are typically more difficult to move around than squat stands. They tend to be big and heavy, with lighter power racks typically designed to be bolted to the floor.

Most importantly, power racks tend to have a longer base of support, or footprint. This allows the lifter to perform squats, bench presses, and other exercises within the rack. Lifters tend to feel more “secure” when performing barbell exercises within a power rack — and for a good reason.

All exercise in the power rack is performed over the rack’s base of support, which allows effective use of the safety features. A missed lift is almost assuredly “caught” by the safeties and the rack won’t tip over. Moreover, the larger base of support, paired with the larger mass of the power rack, makes it less prone to tipping or moving while in use. 

Note: The half rack is a design variant of the power rack. Half racks consist of two uprights in front, to support the barbell, and two additional uprights in back, which enhance the stability of the rack above and beyond the two-post squat stand design. While performing common barbell exercises in a half rack, the lifter remains over the rack’s base of support owing to the elongated base of the rack.

Accessories and Exercise Options

More space and more stability offer the ability to deck out power racks with accessories. In addition to safety equipment such as spotter arms, pins/pipes, or straps, power rack can offer attachments for additional exercises and equipment storage. 

While taller squat stand designs may offer the option of a pull-up bar, multi-grip pull-up bars are routinely mounted on power racks. Multi-grip pull-up bars allow for traditional pull-ups, chin-ups, neutral-grip pull-ups, and more. Many power racks are compatible with rack-mounted dip bars and medicine ball targets. Attachments may also be affixed to the bases or uprights of power racks to perform a variety of landmine exercises.

Heavier power racks or those bolted to the floor may accommodate band pegs, which allow for band-resisted or band-assisted barbell movements. Plates may be stored on posts, which are bolted or welded to the rearmost uprights of a six-post power rack or a half rack. Simple storage solutions, such as hooks, bands, chains, belts, and barbells, mounted to the sides of power racks or half racks. If you value customization and exercise variety, a power rack is a strong choice.

Similarities Between Squat Stands and Power Racks

Although certainly not interchangeable, squat stands and power racks provide similar benefits and uses.

Support for the Barbell

Many common exercises, including squats and presses, benefit from an elevated starting position for the barbell. Before squat stands and power racks, squatters had to clean the barbell to their shoulders or perform an outlandish maneuver of tipping the barbell on end in an attempt to get under it.

Think about how much energy was expended prior to starting the actual set. Squat stands and power racks allow the lifter to conveniently retrieve the barbell when setting up and finishing various lifts.

Accommodate Lifters of Various Sizes

Squat stands range in height from just over four feet to well over nine feet, while power racks tend to range from six feet to 10 feet. The start position of the barbell is adjustable in increments to allow fine-tuned position of the J-hooks (the specialized attachment used to support the barbell on the rack).

This adaptive setup allows trainees to customize starting positions to their height for more efficient training, which can be necessary for taller lifters as well as lifters of shorter stature.

Allow a Variety of Exercises

Squat stands and power racks are versatile. Both pieces allow lifters to perform barbell squat variations, including, but not limited to back squats, front squats, Zercher squats, and safety squat bar squats. Additionally, power racks and very sturdy squat stands can be used to support the barbell in an elevated position to avoid having to deadlift from the floor (i.e. rack pull deadlifts) or avoid having to lift the bar from the floor to the start position of exercises such as bent-over rows, wide rows, and Romanian deadlifts.

Many other exercise options may be possible with other accessories. For example, add an adjustable weight bench and lifters can perform the bench press, incline press, and seated overhead press. Exercise options for squat stands and power racks are discussed at length later in the article.

How to Use Squat Stands

• Ensure your squat stands are appropriately placed. Squat stands should sit on level ground. Independent or two-piece squat stands must be placed an appropriate distance apart — stands should be set narrower than the distance between the sleeves of the barbell. Placing the stands four to six inches narrower than the inside distance between the sleeves reduces the likelihood of bumping or knocking over the stands when re-racking the barbell. 
• Set the height of the stand or J-hooks. The J-hooks should be placed one setting below or one to three inches below the anticipated start height of the exercise. Appropriately placed J-hooks allow the lifter to remove the barbell from the rack with minimal vertical displacement and minimal disruption to body position. For example, the height of the J-hooks should require the lifter to slightly flex their knees and hips to place the bar on the upper back when setting up for a back squat. (3)
• Load the barbell, recruit a spotter if necessary, and perform your set. Recall, at least one spotter is recommended for traditional strength exercises when a barbell is on the back or front of the body, when lifted overhead, or lifted over the face. (1)
• Re-rack with care. Depending on the stability of the squat stand, a degree of caution is indicated when replacing the barbell on the squat stands. Aggressively driving the barbell into the J-hooks or carelessly bumping the stands may cause undesirable movement of your equipment at the worst possible time — when you’re fatigued at the end of the set.

How to Use Power Racks

• Set the height of the J-hooks. Hooks should be placed one setting below or one to three inches below the anticipated start height of the exercise. Once again, appropriately placed J-hooks allow the lifter to remove the barbell from the rack with minimal vertical displacement and minimal disruption to body position. For example, the height of the J-hooks should allow a lifter performing a bench press to slide the barbell forward out of J-hooks with their elbows straight, but without losing upper back tension or requiring forward movement of their shoulder blades. 
• Set the height of the spotter arms, pipes, or straps. The safety arms should be placed one setting below, or two to four inches below, the anticipated lowest depth of the exercise. (2)
• Load the barbell, take note of hand placement, and perform your set. Take note of your hand placement on the bar during setup. Those who squat or press with excessively wide hand placement may be at risk of pinching their hands or fingers between the barbell and the power rack. If your mobility does not allow you to take a narrower grip, be aware that quick movement of your hands may be required to prevent pinching during re-racking or in the event of a failed lift. (2)
• Return the barbell to the rack. Return the barbell to the power rack by first pushing the bar against the vertical back surface of the J-hook. Once you feel, hear, and see the barbell make contact with both J-hooks, control the bar until it comes to rest. 

When to Use Squat Stands or a Power Rack

As indicated by their long history of use in Olympic Weightlifting, squat stands can be appropriate for certain types of exercise and convenient for exercise in novel locations. However, beefy power racks are a mainstay in strength training facilities across professional and Olympic sports. They’re a key piece of equipment for a wide variety of exercises.

For Power-Focused Exercises

“Power exercises” refer to lifts performed with ballistic intent — not to be confused with powerlifting exercises (i.e, the squat, bench press, and deadlift). Power exercises include Olympic weightlifting movements (i.e., clean & jerk, snatch), weightlifting derivatives, and loaded jumps. A spotter is typically not recommended for power exercises, as the individual may get in the way of the fast lift or worse yet, become injured by the rapidly moving barbell.

Certain barbell-based power exercises benefit from the convenience of a squat stand but might be inappropriate to be performed in a power rack. Exercises like jerks, push presses, and squat jumps are more appropriately performed outside of the power rack or several feet away from a squat stand. 

Using a squat stand allows the lifter to efficiently load the barbell and set up jerks, push presses, and squat jumps, then step away from the rack. In the event failure occurs during power-based exercises, the lifter must know how to safely “bail,” or get out from underneath the barbell. (2) Bailing may entail either pushing the barbell forward and simultaneously jumping back or throwing the barbell backward and leaping forward out of its path. (2)

It’s best not to be “trapped” in a power rack if bailing is necessary. In the event a lifter is forced to bail during a power exercise, clear surroundings are essential with no other persons, and minimal equipment, in the immediate area. Loading the bar with bumper plates is preferred to promote equipment longevity. (4)

For Technique Work

While squat stands do not tend to be as stable or offer the safety features of power racks, they should be sufficient for handling relatively lighter sets of traditional barbell exercises and sets ended far from muscular failure. Essentially, these sets can be classified as “technique work.”

Technique work is appreciated as an opportunity to stimulate improvements in coordination and foster long-term athletic development. Squat stands allow you to efficiently set up barbell exercises and put in the reps while maintaining total control over the bar, even at the end of a set.

For Outdoor Workouts

“Suns out, guns out,” remember? Few things are better than training outside on a beautiful day. Mobile squat stands allow traditional barbell exercise to be performed in non-traditional environments. Simply haul or roll your squat stand to level and firm ground, set up, and train while simultaneously topping up your vitamin D levels.

For Heavy, High-Effort Lifting

Heavy lifting is performed with high loads (i.e., 85% or more of one’s maximum), while high level of effort lifting describes sets approaching failure. Although neither heavy lifting nor high-effort lifting are inherently dangerous, both present an elevated risk of failure.

In the event that failure is reached during a barbell squat or press, you’re going to want the secure frame of a steel power rack to protect you. Appropriately placed safety pins/pipes, arms, or straps on a power rack should provide the confidence to push through the hardest sets.

For Accessory Exercises

While commercial gym etiquette may declare “no curling in the squat rack,” power racks do allow for a wide variety of accessory exercises. Most power racks come equipped with a pull-up bar, which allows for a variety of pull-up variations.

Unlike taller squat stands, which might also offer a pull-up bar, the stability of an appropriately installed power rack may allow for kipping exercises, such as toes-to-bar or muscle-ups. Power racks can be used to set up rack pull deadlifts and barbell shrugs.

For Pin Pressing and Pin Squatting

Pin presses and pin squats begin with the barbell setting on the safety pins/pipes of a power rack in the lowest position of the exercise. Each repetition begins and ends with the barbell coming to a dead stop on the pins/pipes. Pin presses and pin squats eliminate the stretch reflex at the bottom of traditional pressing and squatting exercises.

Ultimately, pin presses and pin squats tend to require less weight to achieve a stimulating training effect, and may help to improve “starting strength,” or the ability to overcome the inertia of a load at rest.

The Centerpiece of the Gym

Squat stands and power racks are key pieces of gym equipment for athletes, bodybuilders, and fitness enthusiasts alike. But just as you wouldn’t use a hammer to drive a screw, selecting the right tool for the job is essential for safe and effective training.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Garhammer, J. (1991). Weightroom safety: Using a power rack for squatting. Strength & Conditioning Journal, 13(5), 74-82.
3. Ronai, P., & Gendron, K. (2023). The barbell back squat exercise. ACSM’s Health & Fitness Journal, 27(4), 65-73.
4. Waller, M., & Townsend, R. (2007). The front squat and its variations. Strength & Conditioning Journal, 29(6), 14-19.

Featured Image: MDV Edwards / Shutterstock

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52-kilogram powerlifter Joya Khairallah had a big day at the 2023 International Powerlifting Federation (IPF) World Junior and Sub-Junior Championships on Aug. 29 in Cluj-Napoca, Romania. Khairallah finished her performance at the meet with a deadlift of 183.5kg (404.5 pounds), which broke the IPF Junior World Record for that lift in her weight class.

Beyond that, she also achieved a total of 428.5 kilograms (944.7 pounds), which also set an IPF Junior World Record. The world-class performance secured Khairallah a gold medal victory in the contest.

Khairallah took a semi-sumo stance behind the barbell and placed her hands on the bar just inside of her shins. She began the pull and immediately cleared her knees. She appeared to have some trouble reaching lockout, but she did successfully complete the lift and screamed with pride upon doing so.

She returned the barbell to the floor after receiving the judge’s command, and she saw that the lift was called good. Khairallah took a knee to celebrate, then ran off the platform. The only equipment she wore besides her singlet was a weight belt.

The records may have come a surprise to spectators after her performance throughout the contest. Khairallah failed to complete her first and third squat attempts, and she did not take her third attempt in the bench press. Still, with only six finished lifts (one in the squat, two in the bench press, and all three deadlifts), she put on an elite performance.

Joya Khairallah (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 147.5 kilograms (325.2 pounds)
• Bench Press — 97.5 kilograms (214.9 pounds)
• Deadlift –- 183.5 kilograms (404.5 pounds) | Junior World Record
• Total — 428.5 kilograms (944.7 pounds) | Junior World Record

The lady from Lebanon weighed in for the meet at 51.62 kilograms (113.8 pounds). Her deadlift and total records overtook Camille Hadrys of France, who had pulled one kilogram less than Khairallah earlier that same day. Hadrys also finished with three less kilograms on her total.

Prior to the contest, the Junior World Record deadlift was held by Giulia Grechi, who pulled 182.5 kilograms (402.3 pounds) at the IPF World Classic Championships in 2021. Tiffany Chapon set the previous total record at the 2022 IPF Arnold Sports Festival with 425 kilograms (936.9 pounds).

Khairallah is in her third year of competing at the international level. Her previous meet was the 2023 IPF Arab Cup, where she won the 52-kilogram weight class. According to Goodlift, these are her first two IPF World Records. 

The 2023 IPF World Sub-Junior and Junior Powerlifting Championships will continue until Sept. 3, 2023. Full coverage and livestreams are available on the IPF’s YouTube channel. 

Featured Image: @theipf on Instagram

The post Joya Khairallah (52 KG) Captures Two Junior World Records: 183.5-Kilogram (404.5-Pound) Deadlift and 428.5-Kilogram (944.7-Pound) Total appeared first on Breaking Muscle.

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If you’ve taken pre-workout, you know it can be the difference between a decent workout and an epic training session. The buzzing energy, laser-sharp focus, and improved physical performance is enough to get you hooked. That is, until you experience jitters, anxiety, and the inevitable caffeine crash, leaving you irritable and fatigued. 

But don’t throw in the towel on pre-workouts just yet. A stim-free pre-workout may be the solution to achieving electric lifting sessions without the uncomfortable side effects of potent stimulants like caffeine. In this article, we share the best non-stim pre-workout supplements that will give you the energy to destroy your next workout. 

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 Non-Stim Pre-Workout

At Breaking Muscle, we work with a team of reviewers and fitness experts who use many of the best pre-workouts on a near-daily basis. We’ve tested over 50 pre-workouts, including nearly a dozen stim-free products.

To create the list below, we specifically chose the best-non stim pre-workout supplements based on factors like quality ingredients, label transparency, flavors, taste, and budget. Our goal is to share products with evidence-based ingredients that improve focus, power, and endurance. We intentionally included goal-specific formulas for muscle growth, increased strength, and recovery. 

We included products with a variety of flavors and price points to offer something for every taste preference and budget. Ultimately, it’s important to us to share reputable brands and products with high ratings and effective formulations to support you on your fitness journey. 

Our Top Picks for the Best Non-Stim Pre-Workout Supplements

• Best Non-Stim Pre-Workout Overall: Transparent Labs Stim-Free Pre-Workout
• Best Non-Stim Pre-Workout for Pump: Legion Pulse Stim-Free
• Best Affordable Non-Stim Pre-Workout: Jacked Factory Pumpsurge Caffeine-Free Pre-workout
• Best All-Natural Non-Stim Pre-Workout: Naked Nutrition Pre-Workout
• Best Non-Stim Pre-Workout With Creatine: Kaged Pre-Kaged Stim Free
• Best Tasting Non-Stim Pre-Workout: Ghost Pump Nitric Oxide
• Best Non-Stim Pre-Workout for Focus: Genius Pre-Workout Powder
• Best Non-Stim Pre-Workout for Muscle Gain: Swolverine Pre
• Best Non-Stim Pre-Workout for Recovery: Onnit Total Strength + Performance Stimulant-Free Pre-Workout

Best Non-Stim Pre-Workout Overall: Transparent Labs Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout includes 13 active ingredients to enhance focus and endurance without caffeine. With ingredients like citrulline malate, beta-alanine, and taurine, it’s strategically designed to get you amped up for a high-intensity workout.

The clinically effective dose of eight grams of citrulline malate steals the show in this pre-workout. Citrulline malate converts to nitric oxide, which may improve muscle function and performance by enhancing blood flow and oxygen delivery to the muscles. (1) 

Another key ingredient, beta-alanine (four grams), improves muscle endurance, reduces muscle fatigue, and promotes muscle building. (2) If you’ve ever experienced itchy palms or arms after taking pre-workout, you can blame beta-alanine. Our product reviewer noted that she experienced intense tingling and itchy lips and fingertips after taking this product. But don’t worry, it’s just temporary — she found that it went away after about 15 minutes.

Even more, Stim-Free contains betaine anhydrous, taurine, and L-tyrosine. Betaine has been shown to help improve body composition, muscle size, and power in resistance-trained individuals (3). Studies show that taurine may boost physical performance and support muscle recovery after a workout. (4) Finally, L-tyrosine may allow for greater mental focus and endurance. 

As if you weren’t already impressed, Stim-Free also contains high-quality branched-chain amino acids (BCAAs), known for their role in muscle protein synthesis (the production of new muscle) and reducing soreness.

We could go on and on, but we think it’s fair to say Transparent Lab’s stim-free pre-workout is packed with research-backed ingredients. It’s third-party tested for banned substances and to ensure that what you see on the label is what you get. 

The product comes in eight flavors, including sour grape, peach mango, and cherry limeade. Flavors are naturally colored and sweetened with stevia. Customer reviews on the Transparent Labs website are overwhelmingly positive. One customer says, “Great taste to go along with the great pump, better performance, and no jitters or trouble sleeping.”

One of Breaking Muscle’s product reviewers agrees. She noted that the Cherry Limeade flavor was tart but not too sweet and noticed a solid muscle pump after taking it. Another one of our reviewers found it difficult to blend well in a shaker bottle, but says this shouldn’t be a dealbreaker if you drink it quickly.

Best Non-Stim Pre-Workout for Pump: Legion Pulse Stim Free

Legion Pulse Stim-Free pre-workout is made with 100-percent natural ingredients derived from plants and animals. It doesn’t contain caffeine, but it’s stacked with four performance-enhancing ingredients for the ultimate pump. 

With eight grams of citrulline malate, Pulse supports nitric oxide production for better blood flow and nutrient delivery to the muscles, which may increase muscular endurance and strength performance. (1) 

Other key ingredients include beta-alanine (3.6 grams), betaine (2.5 grams), and alpha-GPC (300 milligrams), to reduce exercise-induced fatigue, promote muscle gains, and increase power. (1)(2) One study indicated that alpha-GPC may increase physical power more than caffeine, but more research is needed. (5) 

Legion Pulse Stim-Free comes in seven flavors that are naturally 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. (6) 

Customers give this product a double thumbs up for taste and effectiveness. One customer review on the Legion website says, “Smooth clean taste. Love the flavor. Keeps my focus to push through the workouts. Increased performance.”

This supplement is third-party tested, so you can have comfort knowing it’s free of banned substances and doesn’t contain harmful amounts of other contaminants.

At over $2.00 per serving, Legion Pulse Stim-Free is more expensive than some other options, but if you’re looking for a pre-workout made with natural ingredients that will get you pumped, this can be a solid choice. 

Best Affordable Non-Stim Pre-Workout: Jacked Factory Pumpsurge Caffeine-Free Pre-Workout

Jacked Factory Pumpsurge pre-workout is formulated with performance-enhancing boosters and nootropic ingredients to promote mental focus and explosive muscle pumps, and you can take it at night without worrying about not falling asleep. 

The main ingredient, L-citrulline (five grams), is a non-essential amino acid (meaning the body can produce it on its own) that increases nitric oxide, which enhances blood flow and nutrient delivery to muscles. Nitric oxide may contribute to improved muscle fullness and growth. Additionally, L-citrulline may improve strength and power during a bodybuilding workout. (7)

Other main ingredients include betaine and taurine. Research suggests betaine could enhance muscle size and body composition when combined with resistance training. (3) Furthermore, taurine may improve muscle recovery and boost endurance. (4)

What’s more, this pre-workout contains alpha-GPC, commonly classified as a nootropic for its potential ability to improve cognitive function. Alpha-GPC could support better memory, learning, and focus. 

Pumpsurge is available in Cherry Limeade, Strawberry Lemonade, and Watermelon. All options are flavored with citric acid, natural flavors, and sucralose. Sucralose is an artificial sweetener that’s considered safe for use in food. (8) 

Customer reviews on Amazon leave this product a 4.2 out of 5 stars rating. One customer writes, “I needed a non-stim pre-workout due to anxiety and heart palpitations and this stuff is perfect! The pump is great and gives me the energy I need to get through a workout.”

On the downside, this product isn’t third-party tested. Third-party tested products are tested for banned substances and potentially harmful contaminants. Ideally, supplements are third-party tested so that consumers know exactly what they’re ingesting. 

At $1.00 per serving, this product is the most affordable stim-free pre-workout on our list. That’s a bargain that’s hard to beat. 

RELATED: Best Protein Powders for Weight Loss, Muscle Gain, and More

Best All-Natural Non-Stim Pre-Workout: Naked Nutrition Pre-Workout

Naked Nutrition’s All-Natural Non-Stim pre-workout is made with 11 non-GMO, vegan, and gluten-free ingredients. It’s formulated with ingredients and micronutrients that can enhance athletic performance without the caffeine crash. 

You get two grams of CarnoSyn beta-alanine and 0.5 grams of Nitrosigine arginine silicate inositol to promote nitric oxide production for improved blood flow, focus, and energy. Nitrosigine has been shown to raise energy levels and increase muscle pump. (9) CarnoSyn is a patented beta-alanine that’s undergone rigorous testing to verify safety and quality. Over 55 clinical studies indicate that CarnoSyn helps improve focus, muscle growth, and endurance. 

Like many other pre-workouts, this includes citrulline malate (one gram) for improved muscle function and performance. However, the dose is lower than the recommended dose of eight grams daily. It also contains B vitamins (niacin, vitamin B6, vitamin B12, folate) for efficient energy production.

This all-natural stim-free pre-workout is made without artificial sweeteners, colors, and flavors. Customer reviews on Amazon generally disapprove of the “unflavored” taste, but approve of the product’s effectiveness. One customer says, “The taste is terrible but the product works. I take it 30 minutes before my workout and I get a lot of energy.”

We haven’t tried the non-stim version, but we have tested the caffeinated pre-workout and agree with this customer’s sentiments. It tastes bitter when mixed in water. We suggest mixing it in a flavored beverage to mask the taste. You can even mix it with your favorite whey protein powder for a pre-workout snack.

The product is independently third-party tested, and you can feel confident that you won’t be ingesting toxic levels of heavy metals when taking it. 

It’s priced at a reasonable $1.20 per serving — not bad for an all-natural stim-free pre-workout and cheaper than other products whose quality isn’t as good. 

Best Non-Stim Pre-Workout With Creatine: Kaged Pre-Kaged Stim Free

Kaged Pre-Kaged Stim-Free is packed with ingredients to help you dominate your next lifting session. It’s one of the few non-stim pre-workouts with creatine HCL (1.5 grams) for maximized strength and power.

Creatine is known to enhance muscle function and speed up muscle gains. Creatine monohydrate is the most researched and popular creatine on the market, but creatine HCL is starting to climb the list of the best creatine supplements. Research suggests that creatine HCL could be more absorbable and result in greater body composition changes. (10)

L-citrulline (6.5 grams) is the main ingredient of Pre-Kaged Stim-Free. As mentioned before, L-citrulline increases nitric oxide production and enhances blood flow to muscles. L-citrulline may improve strength, physical performance, and recovery. (7)

Unlike some other stim-free supplements, this one contains BCAA’s to maximize muscle protein synthesis and aid in recovery. Leucine is especially important for stimulating muscle growth and inhibiting muscle degradation. 

Other ingredients include BetaPower betaine anhydrous and Carnosyn beta-alanine to activate strength, endurance, and muscle growth.

Even more, Pre-Kaged Stim-Free includes B vitamins and L-tyrosine for improved energy and focus. Vitamin B12 supplementation has been shown to improve memory and attention in those who were deficient. (11)

There are only two flavor choices — Cherry Bomb and Fruit Punch. Both are naturally flavored and contain one gram of sugar. Customers who left reviews on the Kaged website generally approve of the taste. One customer says, “One of the best formulated pre-workouts on the market and great tasting, which is a bonus.”

The Breaking Muscle staff agrees. One of our product testers gave this pre-workout a solid 4.5 stars out 5. He used it before his afternoon workouts and loved the strong pump he got from it. He tried the Strawberry Lemonade flavor, which is no longer available as of this writing, but noted that it tasted just like a strawberry lemonade you’d get from a restaurant.

Breaking Muscle Reviews Editor Amanda Dvorak has also tried the Fruit Punch flavor in Kaged’s Pre-Kaged Sport pre-workout and claims that it’s her favorite flavor out of every other pre-workout she’s used. We think it’s safe to say that the Fruit Punch flavor in the non-stim formula is just as tasty.

At $2.25 per serving, Kaged Pre-Kaged Stim-Free pre-workout is on the more expensive side, but it’s full of energy-producing, performance-enhancing ingredients that might make it worth it. 

Best Tasting Non-Stim Pre-Workout: Ghost Pump Nitric Oxide 

Ghost Pump Nitric Oxide pre-workout is formulated to give you a massive pump without the stimulants. Ingredients are vegan-friendly, soy-free, and gluten-free.

You can choose from Sour Watermelon, Pineapple, Peach, or ‘Natty’ (a.k.a unflavored). Flavors are sweetened with stevia extract and contain zero grams of sugar. 

If one thing’s for sure, customers love the flavor of Ghost Pump Nitric Oxide pre-workout. On Amazon, one customer review says, “I had pineapple, which was tasty. Mixes pretty dang easily and in a full scoop only left a tiny amount of residue at the bottom of the cup.” Another customer that approves of the taste says, “This is a great tasting supplement and delivers the results necessary for successful workouts.”

The three grams of L-citrulline provide blood flow enhancement, which may bolster strength and support recovery. (7) Arginine nitrate (1.5 grams) also improves nitric oxide production for better oxygen delivery to the muscles and could enhance exercise performance and endurance. The final main ingredient, taurine (one gram), may amplify strength and power and play a role in recovery. (4)

Exercise can increase the production of free-radicals in the body, contributing to cellular damage and disease over time. However, Pump Nitric Oxide contains PureWay-C, a source of vitamin C that supports the immune system and protects cells from damage due to free radicals. 

The product isn’t third-party tested, which may deter athletes who value knowing that what they see on the label is what they’re getting in the product. 

At $1.00 per serving, this tasty non-stim pre-workout gives you the ingredients you need for a powerful pump at a good price. 

Best Non-Stim Pre-Workout for Focus: Genius Pre-Workout Powder

Genius Pre is a caffeine-free, nootropic-based pre-workout stacked with ingredients to help you expand your physical capabilities. Not only that but it’s formulated with cognitive-enhancing ingredients to help you stay in the zone during your workout. 

A Breaking Muscle product tester who tried this pre-workout appreciated how focused it made him during his workout. He says, “It almost felt like taking a mood stabilizer…I was relaxed, not stimulated; clear, and ready to take action.”

Genius Pre is packed with effective doses of citrulline malate (six grams), CarnoSyn beta alanine (two grams) and betaine (two grams) to elevate nitric oxide production, boost blood flow, and strengthen the mind-muscle connection for stronger, more powerful workouts.

Aside from these ergogenic ingredients, Genius Pre contains nootropics for improved cognitive function. L-tyrosine has been shown to improve cognitive flexibility during task-switching performance. (12) Moreover, alpha-GPC may support focus and memory so you’re fully engaged in your training session. Huperzine A has also been shown to improve cognitive function in certain populations, though its effects on exercised individuals are not well studied. 

Genius Pre is available in four flavors, including Sour Apple and Blue Raspberry. We especially love the Blue Raspberry flavor, which reminds us of a blue slushee. The product is free of artificial flavors and sweeteners and is sweetened with stevia.

Regarding taste and solubility, one customer review on Amazon says, “The taste is surprisingly good, which makes it enjoyable to drink. My only minor concern is that it tends to clump up occasionally, but a few extra shakes solve that.”

It’s not third-party tested, which could discourage consumers who value knowing exactly what’s in their supplements. 

At $1.89 per serving, it may not be the best option for those with a tight budget, but the nootropics may warrant the extra spending. 

Best Non-Stim Pre-Workout for Muscle Gain: Swolverine PRE

Swolverine PRE natural non-stim pre-workout combines performance-improving ingredients and antioxidant-rich superfoods for a truly unique formula. This gluten-free, vegan product is designed to help you work out harder and longer to achieve maximum gains. 

Together, citrulline malate (5 grams), beta-alanine (3.2 grams), betaine (2.5 grams), and L-carnitine (1.5 grams) delay muscle fatigue, improve body composition and muscular performance, increase power output, and aid in recovery. These functional ingredients serve to fuel harder training sessions to trigger muscle growth. 

Additionally, Swolverine PRE contains antioxidant-rich ingredients for improved blood flow and cognition. Coconut water powder contains electrolytes that support hydration. Ginseng is an adaptogen that may reduce stress and inflammation. (13) 

Swolverine PRE comes in two unique flavors — Mango Lemonade and Strawberry Dragonfruit. Flavors are sweetened with stevia and never contain artificial flavors or sweeteners. One Breaking Muscle reviews team member enjoys the refreshing taste of the Mango Lemonade flavor but noted that he tasted more mango than lemonade.

One customer review on the Swolverine website says, “Works well – definitely provides a boost in energy and focus. Tastes good. No side effects other than the expected beta-alanine tingles.”

The product isn’t third-party tested for banned substances and contaminants, and it’s on the more expensive side compared to others that cost $1.00 per serving. Though it’s pricey, it’s filled with ingredients to help you gain strength and get swole.

RELATED: Best Protein Powders for Muscle Gain

Best Non-Stim Pre-Workout for Recovery: Onnit Total Strength + Performance Stimulant-Free Pre-Workout

Onnit Strength + Performance pre-workout is a blend of adaptogens (substances that can help you adapt to stress), micronutrients, and BCAAs formulated to promote physical performance without stimulants. It’s designed with safe, clinically proven ingredients that will give you the edge you’re looking for without jitters, anxiety, or substances that make you feel unlike yourself. 

This non-stim pre-workout contains three proprietary blends for performance, power, and support.

The performance blend is made with BCAAs, glutamine, and Carnosyn beta-alanine. Glutamine, an amino acid not included in most pre-workout supplements, can help your muscles rebuild and repair themselves, reduce muscle soreness, and aid in recovery. (14) Carnosyn beta-alanine can improve muscular endurance and fights fatigue. 

The power blend contains botanical ingredients like longjack root extract and nettle root extract. These ingredients may elevate testosterone levels and muscle strength. (15)

Finally, the support blend contains red clover extract for protective antioxidants and to support hormonal balance. It also includes luteolin, which helps reduce inflammation and promote optimal testosterone production. (16)

As if that wasn’t enough, the product contains B vitamins that support energy production and relieve stress. 

Onnit Strength + Performance is only available in two flavors — Strawberry Lemonade and Pink Grapefruit. Flavors are sweetened with stevia, maltodextrin, and monk fruit extract. Customers who left reviews on the Onnit website generally agree that the product is effective but doesn’t taste great. One customer writes, “There is definitely a bump in performance with this, especially with no caffeine or stim. However, the taste is particularly bad.”

The product is third-party tested so you can feel assured you’re not ingesting harmful amounts of toxic contaminants. At $2.00 per serving, it’s pricier than several other options, but with the added glutamine and micronutrients, you may be getting your money’s worth. 

What Are the Benefits of a Non-Stim Pre-Workout?

You may already know what pre-workout supplements do, but why should you care about stim-free pre-workouts?

Non-stim pre-workouts often contain nitric oxide boosters that improve blood flow and oxygen delivery to the muscles. Increased nitric oxide production can lead to better muscle pumps and vascularity. 

They still contain energy-boosting ingredients, like Carnosyn beta-alanine and alpha-GPC, that sharpen focus and increase productivity. Additionally, many include B vitamins for energy production, so you can efficiently convert the food you eat into fuel for your workouts. 

Because they’re free of caffeine, you don’t have to worry about uncomfortable side effects like jitters, a racing heart rate, restlessness, and the inevitable caffeine crash that hits later. You can take them before an evening or late-night workout without experiencing insomnia when it’s time to get some shut-eye. 

Non-stim pre-workouts can be stacked with other supplements or beverages that may contain caffeine without surpassing what’s considered a safe amount of stimulants. It’s not recommended to exceed 400 milligrams of caffeine daily.

They’re ideal for individuals who are sensitive to caffeine or other stimulants and would like to avoid side effects while still feeling invigorated while exercising. 

What To Consider When Looking for a Non-Stim Pre-Workout

When selecting a caffeine-free pre-workout, several aspects should be taken into account to ensure it’s the best fit. 

Price

If you’re on a tight budget, look for non-stim pre-workout supplements that cost less than $2.00 per serving. Jacked Factory Pumpsurge Caffeine-Free Pre-Workout and Ghost Pump Nitric Oxide, which both cost around $1.00 per serving, will give you more bang for your buck. 

Pre-workouts that cost $2.00 per serving or more may include less common pre-workout ingredients like glutamine and creatine. These ingredients are beneficial for muscle gains and recovery, but they may not be necessary in a pre-workout if you take them separately or if they’re in another supplement you take regularly. 

Ingredients

Common non-stim ingredients include citrulline malate, beta-alanine, betaine, branched-chain amino acids (BCAAs), and taurine. These ingredients can provide powerful exercise-enhancing benefits. They promote nitric oxide production, improve endurance, stimulate muscle growth, intensify focus, and support recovery. 

Third-Party Testing

Ideally, you want to choose products that are third-party tested. Third-party testing is done by independent organizations such as Informed Choice or NSF Certified for Sport that provide unbiased evaluations of products to ensure they meet quality standards and consumer safety protocols. They test for potential contaminants and toxins to ensure consumer safety. 

Dosing

Look for non-stim pre-workouts that include ingredients in recommended dosages for the most effective results. For example, daily recommendations of L-citrulline and citrulline malate are approximately three to six grams and eight grams, respectively. Beta-alanine is effective in doses of approximately two to five grams daily. 

Final Thoughts

Stim-free pre-workout is an effective tool that can enhance exercise performance without caffeine or other stimulants that can lead to unpleasant side effects. Using science-based ingredients, like nitric oxide boosters, taurine, and betaine, the best non-stim pre-workouts improve endurance, muscle pump, strength, and recovery. These supplements are ideal for athletes who work out in the evenings, are sensitive to stimulants, or want to avoid jitters and caffeine crashes. 

Best Non-Stim Pre-Workout: Side-by-Side Comparison

FAQs

Research

1. Gough, L.A., Sparks, S.A., McNaughton, L.R. et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol 121, 3283–3295 (2021). https://doi.org/10.1007/s00421-021-04774-6
2. Saunders B, Elliott-Sale K, Artioli GG, et al. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396
3. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc L-Sports Nutr. 2013;10(1):39. Published 2013 Aug 22. doi:10.1186/1550-2783-10-39
4. Kurtz, J.A., VanDusseldorp, T.A., Doyle, J.A. et al. Taurine in sports and exercise. J Int Soc Sports Nutr 18, 39 (2021). https://doi.org/10.1186/s12970-021-00438-0
5. Parker AG, Byars A, Purpura M, Jäger R. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr. 2015;12(Suppl 1):P41. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P41
6. 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
7. Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020;34(5):1480-1495. doi:10.1519/JSC.0000000000003426
8. Grotz VL, Munro IC. An overview of the safety of sucralose. Regul Toxicol Pharmacol. 2009;55(1):1-5. doi:10.1016/j.yrtph.2009.05.011
9. Rood-Ojalvo S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. J Int Soc Sports Nutr. 2015;12(Suppl 1):P14. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P14
10. França, E. , Avelar, B. , Yoshioka, C. , Santana, J. , Madureira, D. , Rocha, L. , Zocoler, C. , Rossi, F. , Lira, F. , Rodrigues, B. and Caperuto, É. (2015) Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters. Food and Nutrition Sciences, 6, 1624-1630. doi: 10.4236/fns.2015.617167.
11. Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus. 2020;12(2):e6976. Published 2020 Feb 13. doi:10.7759/cureus.6976
12. Steenbergen L, Sellaro R, Hommel B, Colzato LS. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance. Neuropsychologia. 2015;69:50-55. doi:10.1016/j.neuropsychologia.2015.01.022
13. Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017;41(4):589-594. doi:10.1016/j.jgr.2017.01.010
14. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015;25(5):417-426. doi:10.1123/ijsnem.2014-0209
15. Chen CK, Mohamad WM, Ooi FK, Ismail SB, Abdullah MR, George A. Supplementation of Eurycoma longifolia Jack Extract for 6 Weeks Does Not Affect Urinary Testosterone: Epitestosterone Ratio, Liver and Renal Functions in Male Recreational Athletes. Int J Prev Med. 2014;5(6):728-733.
16. Martin LJ, Touaibia M. Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism. Antioxidants (Basel). 2020;9(3):237. Published 2020 Mar 13. doi:10.3390/antiox9030237

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The 2023 International Powerlifting Federation (IPF) World Junior and Sub-Junior Powerlifting Championships are taking place in Cluj-Napoca, Romania from Aug. 24 to Sept. 3. The international competition is a showcase of young talent — Sub-Junior athletes are under 18 years of age, while the Junior division only includes athletes from 19 to 23 years old.

One of the sport’s most recent World Records occurred when Italian teen powerlifter Elisa Misiano set a Sub-Junior World Record as she squatted 138.5 kilograms (305.3 pounds) in the 52-kilogram weight class.

Misiano stepped away from the squat rack with the barbell on her shoulders and a spotter directly behind her. There were also spotters on each side of her as she performed the attempt. She wore a singlet, weight belt, and knee sleeves for the attempt — all considered to be raw lifting.

Once her feet were set and she received the command from the judge, Misiano descended into the bottom position. She immediately reversed her movement and came up with the weight. Her knees came in very slightly, but she appeared to have no trouble standing tall with the barbell to lockout. She then calmly re-racked the barbell. As the crowd applauded her effort, the judges gave her three white lights for her successful performance.

This is Misiano’s first World Record in any lift. Misiano’s performance beats the previous record by one-half of one kilogram. Russia’s Elizaveta Nikitina squatted 138 kilograms (304.2 pounds) at the 2019 European Powerlifting Federation (EPF) European Classic Championships. 

According to Open Powerlifting, Misiano’s lift beats her personal best competition squat by six kilograms (13.2 pounds). Her previous best was 132.5 kilograms (292.1 pounds), which she performed at the 2023 Italian Powerlifting Federation (FIPL) Junior and Sub-Junior Nationals meet.

Elisa Misiano (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 138.5 kilograms (305.3 pounds) | Sub-Junior World Record
• Bench Press — 72.5 kilograms (159.8 pounds) | Personal Record in Competition
• Deadlift — 127.5 kilograms (281.1 pounds) | Personal Record in Competition
• Total — 338.5 kilograms (742.3 pounds) | Personal Record in Competition

Misiano weighed in at 49.64 kilograms (109.4 pounds), well under the 52-kilogram (114-pound) weight class limit, making her the lightest athlete in her category. Notably, Misiano was unsuccessful in her opening squat, failing to lockout 135 kilograms (297.6 pounds). She rallied to complete the 135-kilo lift on her second attempt and secured the World Record with her final squat. Misiano placed second in the overall competition, behind Jessica Haggerty’s 352.5-kilogram (777.1-pound) total.

The 2023 IPF World Classic is only Misiano’s second full meet at either the national or international level. She most recently competed in the bench press-only FIPL National Bertoletti Cup in July 2023. With a World Record to her credit already, she shows a lot of potential to one day become a major player in women’s powerlifting.

There is no official word on when Misiano expects to compete again. The 2023 World Junior and Sub-Junior Powerlifting Championships are scheduled to conclude on Sept. 3, 2023. Livestreams of the meets can be found on the IPF YouTube channel. 

Featured Image: @theipf on Instagram

The post Elisa Misiano (52 KG) Sets Sub-Junior World Record with 138.5-Kilogram (305.3-Pound) Squat appeared first on Breaking Muscle.

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Although most people get enough protein through their diet, some turn to protein powder as a convenient way to add this building block of the body to their diet. However, not all protein powder is created and regulated the same, which is where the question of organic and non-organic protein powder comes into play. 

Anyone can produce a non-organic protein powder and sell it to consumers. Such is not the case with organic options. Those labeled as USDA organic cannot contain certain ingredients and must be grown and processed in a way that meets federal guidelines. As a result, you’re much more likely to receive a better quality product that’s free of certain chemicals, pesticides, GMOs, and more. 

For many, this benefit is worth the more expensive price, but even in the organic protein powder market, there are several options to choose from. So, how are you supposed to pick the one that’s best for you? 

We’ve made it easy for you. Keep reading to discover nine of the best organic protein powder. From the best whey protein to the best egg white protein, we’ve got your back. 

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 Organic Protein Powders

In the fitness industry, people aren’t shy about saying what they do and don’t like, especially when it comes to protein supplements. Therefore, to come up with our list, we did a mix of asking those in our network and browsing the internet. We’ve also tested over 70 protein powders and relied on our first-hand experience to find the best organic products.

As we made our list, we wanted to remember people’s different preferences and goals. Some folks use protein powders as meal replacements to help lose weight, while others are bodybuilders trying to bulk up. We also considered dietary factors such as veganism, as we wanted anyone reading this to find a protein powder with ingredients that align with their diet. 

In addition to fitness goals and dietary preferences, we contemplated things like cost, flavors, texture, and third-party testing. Before we knew it, we were able to take a list that included dozens and narrow it down to nine of the best organic protein powders on the market. 

Our Top Picks for the Best Organic Protein Powders

• Best Organic Protein Powder Overall: Transparent Labs Organic Vegan Rice & Pea Protein
• Best Organic Whey Protein Powder: Raw Organic Whey
• Best Organic Vegan Protein Powder: Vega Plant-Based Protein Powder
• Best Tasting Organic Protein Powder: KOS Vegan Protein Powder
• Best Organic Protein Powder for Weight Loss: Ritual Essential Protein Powder
• Best Organic Protein Powder for Muscle Gain: Naked Nutrition Organic Brown Rice Protein Powder
• Best Organic Protein Powder for Women: Orgain Organic Plant-Based Protein
• Best Organic Egg White Protein Powder: Naked Nutrition Egg White Protein Powder
• Best Organic Pea Protein Powder: NorCal Organic Premium Pea Protein

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

Transparent Labs Organic Vegan Rice & Pea Protein

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

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As a popular brand in the supplements market, Transparent Labs is known for being straightforward about its formulation. It steers clear of artificial sweeteners and aims to create products with clean ingredients backed by science. So, it’s no surprise that its Organic Vegan Rice & Pea Protein landed on our list as the best organic protein powder. 

There is a lot to love about this product. It’s USDA Organic, contains minimal ingredients, has no allergens, soy, or genetically modified organisms (GMOs), and it tastes good. Compared to other options that cost less than $40 per tub, this protein powder is pricier at around $50 per container, but most would say this vegan option is worth it.

Many plant-based eaters have a hard time getting enough protein in their diet, but rice- and pea-based protein powders like this one can help. However, there’s been some debate that dairy-free options don’t compare to ingredients like whey protein isolate. Researchers tested this theory, though, and the results showed that organic rice protein can potentially decrease fat mass, increase lean body mass, and boost exercise performance in a way that’s comparable to whey protein. (1)

RELATED: Plant-Based Protein Versus Whey for Athletes

Similarly, pea protein isolate can help promote muscle growth and strength. (2) Pea protein also has a considerable amount of isoflavones, which are protective antioxidants with possible health benefits like improved cardiovascular health. (3)

Transparent Labs Organic Vegan Rice & Pea Protein only comes in two flavors — French Vanilla and Chocolate — which can be limiting to some. When a member of our reviews staff tried the French vanilla flavor, she noted that it tasted artificial, foamed a lot when mixed in a shaker bottle, and had a slightly gritty texture. However, other customers report that the protein powder tastes good and mixes well in cold water, so your experience may be different than ours.

One container provides a total of 30 servings. Each serving contains 24 grams of protein and between 130 and 150 calories, depending on the flavor. 

Best Organic Whey Protein Powder: Raw Organic Whey

Raw Organic Whey

• Protein type: Whey
• Number of servings: 90
• Cost per serving: $1.26
• Calories per serving: 97.5
• Protein per serving: 21 grams
• Flavors: Unflavored
• Third-party tested: Yes, by Midwest Laboratories

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If you’re looking for a whey protein powder that doesn’t contain a bunch of unnecessary ingredients, say hello to Raw Organic Whey. This grass-fed whey protein, which happens to be a popular choice on Amazon, only has one ingredient. Although this isn’t a good product for individuals following a vegan diet, it’s optimal for those who want to avoid protein powders derived from corn and soy-fed cows. 

One study revealed that grass-fed cows have five times more omega-3 than concentrate-fed cows. (4) Research shows that omega-3 may help with building muscle. (5) In addition, milk from grass-fed cows has less fat content, which is important when watching your body weight. (6)

Raw Organic’s whey protein comes from the milk of Jersey cows raised on sustainable small farms. From there, it’s processed in low temperatures without bleach or acid, which results in a high-protein outcome.

One serving (equal to five tablespoons) will provide 21 grams of protein that you can mix in a beverage of your choice. Although most consumers seem to enjoy this organic whey protein, some weren’t a fan of the taste even when they added stevia, and others found it too chunky to mix well. 

A five-pound bag costs around $114 and is enough to grant you three months’ worth of product. Some will find that price justifiable since it works out to be about $38 per month, which is within a normal price range for high-quality protein powders. 

The product is gluten-free, non-GMO, and free of preservatives, fillers, and hormones. However, some consumers say that it gives them headaches or causes bloating and constipation. In April 2023, though, a third-party lab tested it for heavy metals (i.e., arsenic, mercury, lead, and cadmium), antibiotics, and more, and didn’t detect anything negative. So, be aware that everyone’s body reacts differently to these products.

RELATED: Best Creatine Supplements

Best Organic Vegan Protein Powder: Vega Plant-Based Protein Powder

Vega Plant-Based Protein Powder

• Protein type: Organic peas, sunflower seeds, and pumpkin seeds
• Number of servings: 17 to 20
• Cost per serving: Around $3.41
• Calories per serving: 140 
• Protein per serving: 20 grams
• Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened
• Third-party tested: N/A

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The Vega Plant-Based Protein Powder is a top contender if you’re looking for one of the best organic plant-based protein powders on the market. This is a great choice for those who want to avoid supplements with lactose or simply prefer vegan protein sources. The protein powder is a blend of organic peas, sunflower seeds, and pumpkin seeds, all of which are excellent alternatives to whey protein. 

Pea protein by itself packs a mighty punch. It contains all nine essential amino acids (the amino acids the body can’t produce on its own), is a great source of branched-chain amino acids, and is one of the more easily digested plant-based proteins. (7)(8) One study even showed that individuals consuming pea protein saw a change in muscle thickness and strength. (9)

Sunflower seeds are high in many nutrients, such as vitamins E, B, folate, zinc, and iron. (10)

They also contain many amino acids, like phenylalanine, cysteine, and leucine. These amino acids are necessary for growing and repairing body tissue and properly breaking down food. (11)

Pumpkin seeds are also a tiny but mighty force and provide a decent supply of fiber, magnesium, phosphorus, and potassium. (12) Magnesium and potassium help with muscle contraction, and phosphorus plays a role in intracellular energy storage. (13)(14)(15)

Vega Plant-Based Protein Powder comes in seven flavors and has the USDA Organic certification. In addition to the multi-source protein blend, it includes fruit and veggie powders and probiotics. The powders of kale and spinach may help boost muscle function, and one study suggests that probiotics may reduce weight gain. (16)(17)

One large tub of this protein shake mix costs $68.29. This is on the more expensive side, as you only get 18 servings per container. However, it’s an all-in-one meal replacement product that’s high-protein (20 grams per serving), moderately low-carb (10 to 12 grams per serving), and has no added sugar. It also doesn’t taste bad, which isn’t always the case with organic plant-based protein powders. 

This protein mix blends well, too. You can use a shaker cup to combine a scoop with a non-dairy beverage or blend it into a smoothie. Do note that the mocha-flavored one has about 13 milligrams of caffeine per serving, so opt for other flavors if that’s an ingredient you’d like to avoid.

Best Tasting Organic Protein Powder: KOS Vegan Protein Powder

KOS Vegan Protein Powder

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

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If you’re looking for a tasty, plant-based superfood meal replacement, consider KOS Vegan Protein Powder. Many customers claim “the taste is great,” and it’s a “perfect blend of sweet without being too sweet.” With ingredients like Himalayan salt, Peruvian cacao, organic coconut milk, monk fruit, and stevia, a good taste is expected. Plus, you can feel confident knowing that most of its ingredients are USDA and/or California Certified Organic Farmers (CCOF) certified.  

This protein powder consists of a five-protein blend comprising peas, flax seeds, quinoa, pumpkin seeds, and chia seeds. We’ve already established the benefits of pea protein and pumpkin seeds, but the other ingredients bring their own unique advantages, too. 

For example, flax seeds are not only rich in omega-3s, but they also possess antioxidant properties that could be effective at reducing body mass index. (18) Chia seeds, which are high in fiber, have been shown to help increase satiety and aid weight loss. (19) One study found that quinoa consumption was associated with decreased weight gain and improved lipid levels. (20)

What’s even more unique about KOS Vegan Protein Powder is its use of a digestive enzyme blend known as DigeSEB. It’s said to help with digestion so the body can properly absorb nutrients. 

Each serving offers 20 grams of protein, 12 vitamins and minerals (for example, vitamins E, B12, riboflavin, iron, zinc, and calcium), and just seven grams of carbohydrates. However, the calorie count is slightly higher than some other protein products, which are often less than 140 calories. Here, the vanilla flavor mix is 150 calories, and the chocolate flavor is 160 calories. 

For almost $50, you’ll get either 28 or 30 servings, depending on the flavor you select. Compared to similar products on the market, this seems to be more affordable. It’s free of erythritol, an artificial sweetener associated with thrombosis, and doesn’t include GMOs, soy, or hormones. (21)

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

Best Organic Protein Powder for Weight Loss: Ritual Essential Protein Powder

Ritual Essential Protein Powder

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Ritual Essential Protein Powder is our pick for the best protein powder for weight loss because it contains several key ingredients that can improve your performance in the gym and allow you to stay consistent with your workout routine.

Like many other plant powders, this, too, is made of pea protein. It also contains l-methionine, an essential amino acid, and 150 milligrams of choline.

L-methionine has been shown to improve physical function and increase muscle strength, especially when paired with aerobic exercise. (22) Choline helps synthesize neurotransmitters (chemical messengers in the body), like those involved in muscle contractions. (23) Interestingly, healthy individuals with poor physical performance may suffer from a choline deficiency, so it’s an integral part of our skeletal health.

Ritual Essential Protein Powder isn’t technically certified organic, but with this protein powder, there’s no beating around the bush. Not only does it provide its complete ingredient list, but it also tells you the source, supplier, and final location of manufacturing for almost every item. This level of transparency is uncommon, but it’s certainly appreciated by those who want to know precisely what they’re putting into their bodies. 

One 30-gram scoop of this powder will give you a fair amount of protein — 20 grams, to be exact. In addition, you’ll benefit from eight grams of essential amino acids and four grams of high-quality branched-chain amino acids (BCAAs) per serving. 

To get its vanilla flavor, Ritual uses vanilla bean extract from Madagascar, fermented sugar cane, and monk fruit. You’re not getting any artificial flavors or sugar alcohols here. Despite that, some users still find that it tastes artificial and has a gritty texture. It doesn’t leave a bad aftertaste, though.

Our product testing team agrees. They found it sweet, which helped mask the taste of the peas, but they didn’t notice any weird aftertaste. And while they said it was grainy, the texture wasn’t as bad as other plant-based protein powders they’ve tried.

One $40 package only contains 15 servings, so it’s not cheap. However, if you’re an athlete who wants a vegan-friendly protein powder with the Informed-Sport certification, this is it. This product has traceable ingredients, meaning the company can identify exactly where they’ve come from. In addition, it’s been extensively third-party tested for label accuracy and ingredient quality and comes in BPA-free packaging. 

RELATED: Best Supplements for Weight Loss

Best Organic Protein Powder for Muscle Gain: Naked Nutrition Organic Brown Rice Protein Powder

Naked Nutrition Organic Brown Rice Protein Powder

• Protein type: Organic brown rice
• Number of servings: 76
• Cost per serving: $0.98
• Calories per serving: 120 calories
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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The Naked Nutrition Organic Brown Rice Protein Powder is a solid solution that provides 25 grams of protein per serving. While it only contains one ingredient, it allows those following a plant-based diet to meet their daily protein needs adequately. Brown rice protein may also be just as effective for building muscle as whey protein.

An eight-week study compared individuals consuming animal-derived and rice proteins, and both groups showed improvements in exercise performance and body composition. (24) Researchers concluded that rice protein isolate may decrease fat mass and increase lean body mass, skeletal muscle hypertrophy, power, and strength comparable to whey protein isolate. (24)

Naked Nutrition Organic Brown Rice Protein Powder contains other nutrients, too, such as iron, calcium, fiber, and magnesium. A study found that iron supplementation could assist in preserving muscle function and mass. (25) Even calcium may be able to enhance metabolism, thus helping our body burn fat. (26)

You can get a five-pound container for $74.99, providing you with about 76 servings. Plus, it doesn’t include lactose, which often causes digestive distress. 

If you’re interested in a protein powder that can help you build muscle, this dairy-free, soy-free, and GMO-free option is a good choice. It’s third-party tested, affordable, and could be helpful if you’re trying to lose weight or gain muscle. It’s unflavored so you can add it to your favorite protein shake, a smoothie, or oats. However, the taste is pretty bland, and the texture is somewhat chalky, so you might have to doctor this protein powder up with fruit and/or nut butter. 

RELATED: Best Mass Gainer

Best Organic Protein Powder for Women: Orgain Organic Plant-Based Protein

Orgain Organic Plant-Based Protein Powder

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

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If you want a plant-based protein that offers more than just an unflavored option, Orgain’s Plant-Based Protein is one to consider. Orgain is a popular brand among women, though it’s important to note that there’s no specific ingredient in its formulation that makes it a better product for women.

It offers over eight flavor choices, ranging from Vanilla Bean to Chocolate Peanut Butter and Strawberries & Cream. The flavors have no added sugars or artificial sweeteners. However, they are sweetened with stevia and contain organic erythritol, which may be a dealbreaker for some. 

This plant-based blend includes pea protein, brown rice protein, and chia seeds. Together, they provide 21 grams of protein, which is in line with similar products on the market. In addition, studies show that 20 to 25 grams of a high-quality protein can assist with muscle growth, so this is adequate. (27)

It’s a potentially good choice if you’re trying to lose weight, too, as there are five grams of prebiotics and fiber. One study showed that prebiotics may alter the intestinal microbiota in a way that can reduce weight, and fiber is known for potentially decreasing hunger and increasing fullness. (28)(29)

Like some other plant-based protein products, this one, too, is free of soy, gluten, and GMOs. Its ingredients are Certified USDA Organic, but it does come at a steeper price. One two-pound container only gives you 20 servings and costs about $37.99. You could subscribe and save 25 percent, but getting a new container every 30 days is still not enough for each day of the month. 

Best Organic Egg White Protein Powder: Naked Nutrition Egg White Protein Powder

Naked Nutrition Egg White Protein Powder

• Protein type: Egg white protein 
• Number of servings: 44
• Cost per serving: $1.55
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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If you don’t want whey protein, casein protein, or plant protein, you might be wondering if there are any other options. Naked Nutrition offers an egg white protein that’s dairy-free and gluten-free. It’s not USDA certified organic, but we included it on our list because it is non-GMO and doesn’t contain artificial ingredients. It’s a solid muscle-building or weight-loss solution if you’re following a paleo or keto diet or are sensitive to lactose.

Although egg white protein isn’t as well known, that doesn’t mean it’s a less reasonable choice. One study suggested that eggs are an ideal protein source because it’s highly digestible with many other nutritional components. In fact, the egg white protein powder offered here boasts a whopping 25 grams of protein per serving. (30)

Research also shows that egg whites carry a good amount of branched-chain amino acids, which could help with muscle strength and growth. (31) This protein powder provides 5.8 grams of it and is only 110 calories per serving, so you’re getting the building blocks you need for building muscle mass efficiently. 

Naked Nutrition uses fresh eggs (less than one day old) from small U.S. farms instead of factory-farmed eggs. Based on some studies, small farm eggs are said to have more vitamin E, omega-3 fatty acids, and antioxidants than factory-farmed eggs. (32) In addition, Naked Nutrition uses the eggs more quickly, which may help them retain more of their nutrients. 

One serving of their protein powder will provide you with 1,941 grams of the amino acid, lysine. It aids with muscle growth and transports fat to one’s cells to burn it for energy. (33) Given that the body cannot produce lysine on its own, it’s essential to get it elsewhere, like supplements. 

A three-pound container of this egg white protein will cost just under $68, but you get about 44 servings. It’s also been third-party tested for heavy metals and gluten. The only other ingredient you’ll find in this egg white protein powder is sunflower lecithin to help with solubility. Although there’s less than one percent in this product, some individuals experience gastrointestinal issues from it. (34)

A member of the Breaking Muscle reviews staff tested this protein powder and said it had a “buttery” consistency. It wasn’t gritty when mixed in a smoothie, and although you’d likely not drink it in plain water, it has decent solubility. When she blended it with strawberries and a banana, our reviewer noticed that it muted the taste of the other ingredients. So, if you buy this protein powder, keep in mind that it may alter the flavor of whatever you mix it with.

Best Organic Pea Protein Powder: NorCal Organic Premium Pea Protein

NorCal Organic Premium Pea Protein

• Protein type: Organic Yellow Pea Protein Isolate
• Number of servings: 35
• Cost per serving: $0.86
• Calories per serving: 100 calories 
• Protein per serving: 22 grams 
• Flavors: Unflavored
• Third-party tested: Yes

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Looking for an unflavored pea protein powder that’s also affordable? Take a look at NorCal Organic Premium Pea Protein. It is sourced directly from Canadian organic farms and is free of sugars, soy, and gluten. It also has the USDA Organic certification, so you can feel confident that it was grown and processed based on specific quality standards, such as no use of synthetic ingredients.

Our review staff member enjoyed the mild taste of this protein powder and appreciated that it didn’t overpower the taste of fruit in a smoothie. She also liked that it had a smooth texture, which isn’t easy to find in plant-based protein powders.

One serving of this pea protein isolate provides 22 grams of protein, 4.8 grams of BCAAs, and a strong amino acid profile. Arginine, for instance, is an amino acid needed to help build protein and plays a significant role in muscle energy metabolism. (35) One 2017 study assessed the impact of male athletes taking two grams of arginine daily and found that they had improved sports performance. (36) This pea protein powder includes 2.18 grams of arginine per serving. 

NorCal Organic Premium Pea Protein doesn’t include as many nutrients as you might find in other protein powders. Here, you’re only getting phosphorus, magnesium, calcium, and potassium, but the quantities aren’t enough to put a dent in your recommended daily values. For example, potassium only meets one percent of the %DV and calcium only meets four percent. Therefore, you mustn’t rely on this protein powder alone to meet your nutritional needs. 

Many consumers complain about the packaging. The NorCal brand aims to be environmentally friendly, so it created a minimal plastic container. While the initiative is good, the container is not durable. Several buyers said their protein powder arrived unsealed and spilled all over their other items. However, NorCal will offer a replacement if this happens to you. 

Besides that hiccup, this is one of the most premium pea protein powders on the market, with each crop being third-party tested pre- and post-production. It’s tested for heavy metals, like arsenic, allergens like gluten, and even pesticides, such as glyphosphate.

What Are the Benefits of Organic Protein Powder?

If you’re trying to decide between getting an organic or inorganic protein powder, here are two benefits to going the organic route. 

The Regulation Process 

Organic protein powders are better regulated. Although dietary supplements are regulated by the Food and Drug Administration (FDA), they don’t have to be approved before entering the market. As a result, anyone can decide to sell a protein powder without first ensuring it’s safe, effective, or properly labeled. 

However, if a protein powder has the USDA Organic label on its product, it means that the business has met strict guidelines that align with the USDA Organic standards. A product must have 95 percent or more organic ingredients to be approved. In addition, the production process has to be evaluated by a certified agent to ensure it doesn’t include prohibited substances and contaminants. 

Quality Ingredients May Mean Better Health Outcomes 

While organic products are more expensive, the other benefit is having improved peace of mind. Now more than ever before, people care about the ingredients they consume. They’re hoping to minimize the consumption of products with inorganic ingredients, as they fear it may impact their health. For instance, a 2018 study evaluated that adults who consumed organic products had a reduced risk of cancer than those who didn’t eat organic foods. (37) Although more research is needed before we can outright say “organic is better,” it is something to consider. 

What To Consider When Looking for an Organic Protein Powder

Before looking for an organic protein powder, we suggest speaking with your doctor and/or consulting a registered dietitian nutritionist (RDN). However, here are some other things you’ll want to think about as you’re browsing the vast protein powder marketplace. 

Price

From this list alone, you’ve seen that organic protein powder comes at various price points. Therefore, it’s a good idea to have a budget in mind before you begin shopping around.

Naturally, you probably feel compelled to focus on the product’s total price, but I recommend checking out the price per serving instead. The total price may appear to be a lot, but if you consider how much product you’re getting, it might be reasonable. 

For instance, Naked Nutrition Organic Brown Rice Protein Powder is $74.99, which may initially deter someone. But if you look closely, you’ll see that you get over 70 servings priced at less than a dollar each.

Now, compare that to a $40 package of Ritual Essential Protein Powder. It seems cheaper at first glance, but it’s only 15 servings, so you’d be paying over $2.50 per serving.

Do keep in mind, however, that more expensive protein powders are subject to third-party testing, so you’re also paying for a higher-quality product.

Third-Party Testing

When a protein powder has been third-party tested, it has been sent off to an independent lab to be evaluated for contaminants. These labs commonly look for the presence of heavy metals, antibiotics, pesticides, and more.

However, those labs aren’t checking to see if the product is effective or safe for everyone to use. For example, their results wouldn’t tell you that you shouldn’t use a specific protein powder if you take certain medications. Therefore, in many ways, there’s still a gray area. But it does give people an extra layer of certainty and shows that a brand cares about the quality and purity of its product. 

For athletes, third-party testing is important, as you don’t want to risk taking something that could result in a positive drug test. Even worse, you don’t want a product that could cause undesirable health effects or performance issues. If you’re an athlete, it’s best to look for protein powders that are NSF Certified Sport or Informed Sport Certified. 

Forms and Types of Protein

Did you read through this list and discover protein types you didn’t even know existed? If so, you’re not alone. Protein powder can be made from peas, brown rice, whey, casein, egg whites, chia seeds, flax seeds, and more. You should pick the ones that best align with your dietary preferences. 

In addition to knowing about the different protein sources, you should also know that there are different forms of protein powders.  

Protein Isolates

Protein powders like Transparent Labs Organic Vegan Rice & Pea Protein use pea protein isolate, but what does the “isolate” word mean? Whether it be a plant- or animal-based protein, a protein isolate undergoes an extra filtering process. This additional step removes more fat and carbs, giving you over 90% protein. (38)

Protein Concentrates

Raw Organic Whey is a whey protein concentrate. It is created by removing protein from a whole food using heat, acid, and/or enzymes. This process provides 60% to 80% protein, and the rest is made up of fats and carbs.  

Flavors

Doesn’t a Creamy Chocolate Fudge flavor, like the one from the Orgain Organic Plant-Based Protein Powder, sound delicious? Or would you prefer an unflavored option so you can easily add it to your shake, smoothie, or baked good of choice? 

Overall, both flavored and unflavored protein powders have pros and cons. Some have an unpleasant aftertaste or are too sweet for some palettes. Therefore, read the reviews and assess your personal needs to decide which ones are best for you. 

Macronutrients

Macronutrients, like carbohydrates, protein, and fat, are the nutrients we need in ample supply. They provide us with energy and help to build our muscles and tissues. So, when looking for protein powders, pay close attention to their ingredients list to see if that product will give you enough of what you need. 

You may already be getting an adequate amount of nutrients from your diet, but if not, this is where protein powders can serve as an easy-to-consume meal replacement. Protein concentrates may be a better option than isolates in this situation since those retain more fats and carbs. 

Other Ingredients

As you check out different protein powders, pay attention to whether they contain artificial sweeteners, dairy, gluten, or soy. Some of these ingredients are just more difficult to digest, but others have been considered possibly cancer-causing.  

In addition, long-term use of sugar alcohols, like erythritol, may increase the likelihood of a cardiovascular event. Many plant-based protein powders contain this ingredient, so you’ll want to pay close attention if you’d prefer to avoid it. 

Xanthum gum is another ingredient you’ll want to look for. It’s a common additive used to thicken or stabilize food, but it may slow the digestive process. (39) This is because it’s a soluble fiber that the body can’t digest. While it’s FDA-approved and considered safe to consume, some individuals try to limit consumption.  

Do look for ingredients like BCAA, as those promote protein synthesis and thus assist with muscle building. (40) Lastly, if you’re not getting enough Vitamin C, iron, magnesium, or calcium in your diet, see if the protein powder you’re eyeing will give you the boost you need. 

Final Thoughts

Before entering the store and selecting an organic protein powder, read through this list first. There are many factors to consider, and you want to ensure you pick an option that meets your needs. Otherwise, you’ll end up with something that sits unused in the pantry for months on end. As someone who’s done this before, I don’t want you to also experience having to throw $50 worth of product away. 

With this list of the nine best organic protein powders on the market, you’ll bypass the marketing fluff and focus on the details that matter. 

Best Organic Protein Powder: Side-by-Side Comparison

Best Organic Protein Powder Overall	Best Organic Whey Protein Powder	Best Organic Vegan Protein Powder	Best Tasting Organic Protein Powder	Best Organic Protein Powder for Weight Loss	Best Organic Protein Powder for Muscle Gain	Best Organic Protein Powder for Women	Best Organic Egg White Protein Powder	Best Organic Pea Protein Powder
Transparent Labs Organic Vegan Rice & Pea Protein	Raw Organic Whey	Vega Plant-Based Protein Powder	KOS Vegan Protein Powder	Ritual Essential Protein Powder	Naked Nutrition Organic Brown Rice Protein Powder	Orgain Organic Plant-Based Protein Powder	Naked Nutrition Egg White Protein Powder	NorCal Organic Premium Pea Protein
Description: Protein type: Pea protein isolate, rice protein Number of servings: 30 Cost: $1.67 per serving Calories per serving: 130 to 150 Protein per serving: 24 grams Flavors: Chocolate, French Vanilla  Third-party tested: Yes, by independent labs	Description: Protein type: Whey Number of servings: 90 Cost per serving: $1.26 Calories per serving: 97.5 Protein per serving: 21 grams Flavors: Unflavored Third-party tested: Yes, by Midwest Laboratories	Description: Protein type: Organic peas, sunflower seeds, and pumpkin seeds Number of servings: 17 to 20 Cost per serving: Around $3.41 Calories per serving: 140  Protein per serving: 20 grams Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened Third-party tested: N/A	Description: Protein type: Chia seed, flax seed, pea, pumpkin, quinoa Number of servings: 30 Cost: $1.43 to $1.47 per serving Calories per serving: 150 to 160 Protein per serving: 20 grams Flavors: Chocolate, Vanilla Third-party tested: No	Description: Protein type: Pea protein Number of servings: 15 Cost per serving: $2.66 Calories per serving: 115  Protein per serving: 20 grams  Flavors: Vanilla Third-party tested: Yes	Description: Protein type: Organic brown rice Number of servings: 76 Cost per serving: $0.98 Calories per serving: 120 calories Protein per serving: 25 grams Flavors: Unflavored Third-party tested: Yes	Description: Protein type: Pea protein, brown rice protein, chia seed protein Number of servings: 10 to 20 Cost: $1.23 to $1.69 per serving Calories per serving: 140 to 190 Protein per serving: 21 grams Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean Third-party tested: No	Description: Protein type: Egg white protein  Number of servings: 44 Cost per serving: $1.55 Calories per serving: 110 Protein per serving: 25 grams Flavors: Unflavored Third-party tested: Yes	Description: Protein type: Organic Yellow Pea Protein Isolate Number of servings: 35 Cost per serving: $0.86 Calories per serving: 100 calories  Protein per serving: 22 grams  Flavors: Unflavored Third-party tested: Yes
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Best Organic Protein Powder Overall

Transparent Labs Organic Vegan Rice & Pea Protein

Description:

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

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Best Organic Whey Protein Powder

Raw Organic Whey

Description:

• Protein type: Whey
• Number of servings: 90
• Cost per serving: $1.26
• Calories per serving: 97.5
• Protein per serving: 21 grams
• Flavors: Unflavored
• Third-party tested: Yes, by Midwest Laboratories

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Best Organic Vegan Protein Powder

Vega Plant-Based Protein Powder

Description:

• Protein type: Organic peas, sunflower seeds, and pumpkin seeds
• Number of servings: 17 to 20
• Cost per serving: Around $3.41
• Calories per serving: 140 
• Protein per serving: 20 grams
• Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened
• Third-party tested: N/A

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Best Tasting Organic Protein Powder

KOS Vegan Protein Powder

Description:

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

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Best Organic Protein Powder for Weight Loss

Ritual Essential Protein Powder

Description:

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Best Organic Protein Powder for Muscle Gain

Naked Nutrition Organic Brown Rice Protein Powder

Description:

• Protein type: Organic brown rice
• Number of servings: 76
• Cost per serving: $0.98
• Calories per serving: 120 calories
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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Best Organic Protein Powder for Women

Orgain Organic Plant-Based Protein Powder

Description:

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

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Best Organic Egg White Protein Powder

Naked Nutrition Egg White Protein Powder

Description:

• Protein type: Egg white protein 
• Number of servings: 44
• Cost per serving: $1.55
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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Best Organic Pea Protein Powder

NorCal Organic Premium Pea Protein

Description:

• Protein type: Organic Yellow Pea Protein Isolate
• Number of servings: 35
• Cost per serving: $0.86
• Calories per serving: 100 calories 
• Protein per serving: 22 grams 
• Flavors: Unflavored
• Third-party tested: Yes

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FAQs

Research

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Probiotics are live microorganisms in the form of bacterial strains that are beneficial to human health and wellness. Researchers have discovered that supplementing with these biotics can help reduce the risk of chronic diseases, improve gastrointestinal health, and even boost your immune health. (1) However, it is important to pick the best probiotic that will support your unique needs and goals.

As a registered dietitian nutritionist, I am often asked for recommendations on the best probiotic supplements. In my experience, I have found that those who start taking probiotics report less gastrointestinal discomfort in the form of gassiness, abdominal pain, bloating, and irregular bowel movements. I have counseled hundreds of people and have found that routine use of probiotics can help with food digestion and absorption. 

In this review, we will dive deep into our top 10 picks and answer all of your questions as they relate to formula, bacterial strains, colony-forming units (CFU, or the number of viable bacterial cells in a probiotic), cost, serving size, and product form.

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

How We Chose the Best Probiotic

To save you time and money, we have researched and determined our top 10 favorite probiotic supplements. We carefully considered each probiotic’s dose, cost, CFU ability, form (powder versus capsule versus beverage), type of bacterial strain, and added beneficial ingredients. 

Making a well-informed decision about dietary supplements is important. Not every probiotic supplement is made the same. Most have different strains in varying amounts and many have different supporting ingredients that boost your health and promote healthy bacteria growth. Whether you prefer supplements in powder, gummy, capsule, or beverage form — we have you covered. Whether you are looking to support your weight loss journey, decrease IBS symptom flare-ups, desire a product that is vegetarian-friendly, or need a finance-friendly probiotic, this review is sure to have a product that will meet your needs.

Our Top Picks for the Best Probiotic Supplements

• Best Probiotic Overall: Ritual Synbiotic+
• Best Probiotic for Women: Garden of Life Daily Dr. Formulated Probiotics for Women
• Best Probiotic for Men: Transparent Labs Probiotic
• Best Probiotic for Gut Health: Legion Biome
• Best Probiotic Yogurt: Activia Probiotic Dailies Low Fat Yogurt Drink
• Best Probiotic for IBS: YourBiology Gut+
• Best Probiotic for Weight Loss: Naked Nutrition Naked Gut
• Best Prebiotic and Probiotic: Onnit Total GUT HEALTH
• Best Probiotic for Bloating: Culturelle Pro Strength Daily Probiotic
• Best Probiotic Gummies: Olly Probiotic + Prebiotic Gummy

Best Probiotic Overall: Ritual Synbiotic+

Ritual Synbiotic+

• Number of servings: 30
• Cost per serving: $1.80
• Form: Delayed-release capsule
• Strains: Two
• CFU count: 11 billion

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Unlike any other probiotic supplement we have researched, Ritual Synbiotic+ packages its bacterial strains in a vegan, time-delayed release, minty-flavored capsule. A time-delayed release capsule is beneficial, as it gives the supplement time to pass through the stomach without prematurely being broken down (I discuss this more under the “When Is the Best Time to Take a Probiotic?” heading below).

To further put your mind at ease, this product is delivered to you in a moisture-controlled bottle. The packaging prevents it from being exposed to contamination and degradation. 

Ritual Synbiotic+ is aptly named because it includes both probiotics and prebiotics. When a probiotic and prebiotic are consumed in combination, they are grouped into what we call synbiotics. Synbiotics have been found to regulate the immune system and prevent chronic disease. They are also responsible for potentially alleviating symptoms of inflammatory bowel disease, treating infection, and helping manage symptoms caused by cancer therapy. (2)

Ritual Synbiotic+ has only two strains of probiotics. It provides 11 billion CFU of Lactobacillus rhamnosus and Bifidobacterium animalis. This CFU count is on the lower end compared to other products. However, these two strands are highly researched and have been found to potentially enhance digestion, increase immunity, and even improve mental health. (3)

Each capsule also contains 15 milligrams of PreforPro prebiotic and 300 milligrams of tributyrin, both of which have been studied in clinical trials at those specific doses. 

Tributyrin is a short-chain fatty acid (the type of fatty acid that is considered beneficial and protective of your health) that has been connected to decreasing gut inflammation. Tributyrin supplementation has been strongly recommended by researchers as a potential way to treat metabolism disorders such as obesity. (4)

Ritual discloses where it obtains its specific strains from and the strains’ final location of manufacturing. Its prebiotic is supplied by Deerland and manufactured in Kennesaw, GA. Its probiotic blend is supplied by Chr. Hansen and manufactured in Hvidovre, Denmark. Ritual sources its tributyrin from Compound Solutions, and it is manufactured in Sevilla, Spain. This level of transparency is unique, as not all probiotic companies disclose where they get their probiotic and prebiotic strands and other ingredients from.

Many probiotics use an animal-based coating for their capsules or manufacture their product with dairy-based protein. But to keep Synbiotic+ open to everyone, Ritual uses only plant-based ingredients — from the capsule to its formulation. Ritual Synbiotic+ is also third-party verified and tested for quality and safety to make sure it complies with regulations for heavy metals, major allergens, and microbes. 

A member of the Breaking Muscle reviews team used this probiotic for several weeks and had a positive experience with it. She found the mint-flavored capsules refreshing, but while she didn’t experience many side effects, she did notice some gassiness after taking it. Keep in mind, though, that your experience may vary, and we still recommend Ritual Synbiotic+ for anyone who wants to add a safe, vegan, and gluten-free probiotic to their regimen. 

RELATED: Best Collagen Supplements

Best Probiotic for Women: Garden of Life Daily Dr. Formulated Probiotics for Women

Garden of Life Once Daily Dr. Formulated Probiotics for Women

• Number of servings: 30
• Cost per serving: $1.00
• Form: Vegetarian capsule 
• Strains: 16
• CFU count: 50 billion

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To help support women’s health, Garden of Life Daily Dr. Formulated Probiotics for Women contains the highly clinically researched strands Lactobacillus reuteri and Lactobacillus fermentum. These two strands have been strongly correlated with helping to prevent, improve symptoms associated with, and even improve the condition of bacterial vaginosis and yeast infections. They help us women achieve optimal health by maintaining proper pH levels to support a healthy vaginal and digestive tract microbiome. (5)(6) For these reasons, we consider it the best probiotic for vaginal health.

Furthermore, T Lactobacillus reuteri is known for its anti-inflammatory function for both the digestive tract and vagina. Lactobacillus fermentum is known for promoting immune function. (5)(6)

Probiotics only survive if they have received proper nutrition to flourish and thrive best when you also consume prebiotics (food that is non-digestible, such as insoluble fiber). Garden of Life Daily, Dr. Formulated Probiotics for Women has an added 377 milligrams of prebiotics in each capsule. This is a clinically-supported dose of prebiotics and is a fair amount when compared to other prebiotic-containing probiotics. Rest assured that this product delivers you the right kinds of nutrition to help the beneficial bacteria flourish.

A female product tester on the Breaking Muscle team tested this probiotic and didn’t notice any negative side effects, like bloating or other digestive issues. She found the capsules easy to swallow and loved that the bottle didn’t have to be refrigerated. If you’re a woman who’s looking for an easy-to-store probiotic that won’t upset your stomach, this could be a good choice.

Best Probiotic for Men: Transparent Labs Probiotic

Transparent Labs Probiotic

• Number of servings: 30
• Cost per serving: $1.53
• Form: Capsule 
• Strains: 10
• CFU count: 100 billion

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Men who struggle with high blood cholesterol levels may benefit from the Transparent Labs Probiotic in several ways. The strand Lactobacillus acidophilus has been found to reduce testicular tissue damage caused by high cholesterol levels in the blood. It is also linked to improving male fertility hormone levels. (7)

With each capsule, you will be introducing 10 strains of good microbes into your gut. All of these strains derive from three specific bacteria: Bifidobacteria, Lactobacilli, and Streptococci. Among other strains, you will get automatic access to Bifidobacterium bifidum, 

Streptococcus thermophilus, and Lactobacillus paracasei. All of these strains are highly correlated with increasing nutrition absorption and improving digestion. 

More than half of the strains found in Transparent Labs Probiotic are from Lactobacillus. A randomized, crossover study found that men who supplemented with Lactobacillus paracasei (a strain found in this product) were able to raise their overall testosterone levels in just 24 hours after consumption when compared to men who received a placebo supplement. (8)

Free of artificial sweeteners, colors, and preservatives, Transparent Labs Probiotic is third-party verified to ensure label accuracy and ingredient purity. When it comes to deciding which probiotic supplement is best for men, it was an obvious choice.

Note, however, that you may not notice any positive changes if you already eat a lot of fermented foods. One of our male staff members tried it for several weeks and didn’t notice a difference in how he felt, though he eats fermented foods nearly every day. This probiotic may be better suited for men who lack these types of foods in their diet.

Best Probiotic for Gut Health: Legion Biome

Legion Biome

• Number of servings: 30
• Cost per serving: $1.67
• Form: Capsule
• Strains: Three
• CFU count: 25 billion

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Designed to best support your overall gut health, Legion Biome is made with research-backed ingredients to improve how well you absorb nutrients, decrease inflammation, and improve gastrointestinal discomfort such as bloating and cramping. It is also lab-tested for ingredient purity and potency. This kind of testing checks for contamination, heavy metals, major allergens, and unregulated microbes. 

Providing you with 10 billion CFU, Bifidobacterium lactis B420 is strongly correlated with improving nutrient absorption. This strand has the ability to assist the gut in breaking down complex carbohydrates into molecules that are easier to digest and therefore more readily absorbed. By improving macronutrient breakdown, this strain of probiotic can potentially help reduce the likelihood of you developing a vitamin or mineral deficiency. It can also help improve the immune system. (9)

Also playing a large role in immune system regulation is Bacillus subtilis DE111. You will get five billion CFU of this strain from Legion Biome per serving. This particular strand may reduce inflammation of the intestines and increase the amount of anti-inflammatory immune cells found in the gut lining. (10)

Last but certainly not least is the 10 billion CFUs you will obtain from Lactobacillus plantarum 299v. This research-supported strain has been found to improve symptoms of bloating, gas, and pain. People who have irritable bowel syndrome (IBS) have reported improvement in their symptoms when supplementing with Lactobacillus plantarum 299v.

One of our product testers found the capsules easy to swallow but didn’t notice any major changes since she started taking this probiotic a few weeks ago. Still, if you are seeking to improve your gut health, add Legion Biome into your regimen as a way to possibly improve overall function, offer protection to your intestinal lining, and boost your immune health. (11)

RELATED: Best Creatine Supplements for Building Muscle, Cutting, and More

Best Probiotic Yogurt: Activia Probiotic Dailies Low Fat Yogurt Drink

Activia Probiotic Dailies Low-Fat Yogurt Drink

• Number of servings: Eight
• Cost per serving: $0.67
• Form: Bottled drink 
• Strains: Five
• CFU count: “Billions”

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If you aren’t looking to add another pill to your daily health regimen, try a yummy yogurt drink like the Activia Probiotic Dailies Low-fat Yogurt Drink. This product is only 3.1 ounces of liquid, making it an easy and delicious way to take care of your gut.

This yogurt drink will introduce you to five healthy, gut-friendly probiotic bacteria: Lactobacillus bulgaricus, Lactococcus lactis, Streptococcus thermophilus, Bifidobacterium lactis DN-173 010, and Bifidobacterium lactis CNCM I-2494. Activia Probiotic Dailies also provides you with 10 percent of your recommended daily value of vitamin D. Vitamin D is difficult to obtain from gummy and encapsulated probiotics, giving Activita’s probiotic drink an advantage for those who are cognisant of vitamin deficiency. (12)

Vitamin D has many roles, including support for immunity, hormone regulation, and bone strength. But one of its major roles is helping to maintain intestinal integrity. It helps to promote gut health by creating gut lining that is attractive to good bacteria and repairing damage caused by harmful bacteria. 

Try mixing this drink with your morning smoothie, make a yogurt parfait with berries and nuts, or add it to your overnight oats for extra nutrients.

Best Probiotic for IBS: YourBiology Gut+

YourBiology Gut+

• Number of servings: 30
• Cost per serving: $2.17
• Form: Capsule
• Strains: Four
• CFU count: 40 billion

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Anyone who suffers from irritable bowel syndrome (IBS) can attest to the many supplements they have likely tried to help relieve symptoms. This chronic condition usually leads to a lifelong battle with gastrointestinal (GI) discomfort, bloating, gas, iron deficiency anemia, malabsorption, and other GI conditions. (13) Finding a supplement that may help alleviate IBS symptoms is difficult. But as always, we have you covered. 

YourBiology Gut+ uses four powerful strains — Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, and Lactobacillus paracasei. The amount of each strain in this proprietary blend is not disclosed, but they are listed in descending order of potency on the label.

These specific strains have been clinically researched to support their use in improving digestion and bowel movement patterns. The beneficial bacteria introduced to your gut by this product have been found to help with the specific IBS-related symptoms of gas, stomach pain, unpredictable bowel movements, and bloating. (14)(15)

Clinical trials have linked the use of Lactobacillus plantarum with IBS-related symptom relief within four weeks of supplementation. Lactobacillus acidophilus and Bifidobacterium lactis supplementation has been found to reduce stomach distention, relieve GI pain and discomfort, and assist with normalizing bowel movement weight and consistency. (14)(15)
Additional placebo-controlled research discovered that supplementing with Lactobacillus paracasei may reduce IBS symptom severity and help regulate bowel movements. (16)

Best Probiotic for Weight Loss: Naked Nutrition Naked Gut

Naked Nutrition Naked Gut

• Number of servings: 40
• Cost per serving: $0.62
• Form: Digestive powder
• Strains: One
• CFU count: Five billion

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There is no one-step cure for weight loss. However, evidence-based research has demonstrated that appropriate exercise alongside a balanced, healthy whole-food diet can help facilitate weight loss safely and effectively. So why not supplement with something that can help promote your gut health for maximum nutrient absorption on your weight management journey? 

For only 15 calories and four grams of carbohydrates per scoop, you can help your gut health flourish with Naked Nutrition Naked Gut powder. It only has one strain of probiotic (Bacillus subtilis DE111), compared with other supplements that have 10 or more strains. But with every scoop, you will receive 1,000 milligrams of the amino acid glutamine.

In a pilot study focusing on the effects of glutamine on females, researchers found that those who supplemented with it experienced a reduction in their overall body weight and waist circumference. They attributed this weight loss to the effects that glutamine has on metabolism and possibly decreasing the risk of developing type 2 diabetes. (17)

Inulin is a type of prebiotic and soluble fiber, both of which help to improve healthy gut microbiota numbers. With Naked Nutrition Naked Gut supplement, you will get 850 milligrams of inulin in the form of Jerusalem artichoke. This particular form of inulin has been linked to improving blood lipid levels (the amount of fat found in your blood). It also increases your gut’s Bifidobacterium strain count. Increased Bifidobacterium counts have been connected to better metabolism, reduced waist circumference, and reduced overall body fat. (18)

It is made without artificial sweeteners, colors, or flavors. Many reviewers comment that this product has high solubility but that the flavor is “just okay.” However, several other people report that after mixing it in a smoothie or their morning coffee, they had no issues with the flavor.

RELATED: Best Supplements for Weight Loss

Best Prebiotic and Probiotic: Onnit Total GUT HEALTH

Onnit Total Gut Health

• Number of servings: 15
• Cost per serving: $2.53
• Form: Vegetarian capsules 
• Strains: Five
• CFU count: 35 billion

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Onnit Total Gut Health is more than a probiotic supplement. To best support your overall gut health, this product delivers 5,250 milligrams of prebiotic, 3,500 milligrams of betaine hydrochloride, and 1,890 milligrams of a digestive enzyme blend per packet. These beneficial nutrients are in addition to the impressive 35 billion CFUs of probiotics you can expect to receive per package. 

Betaine hydrochloride may help you maintain a normal stomach pH level and therefore help with food digestion. It has also been linked to possibly promoting diversity of the gut microbiome and may make healthy gut bacteria more available for prebiotics to nourish. (19)

As discussed, probiotics flourish best when they have prebiotics available to nourish them. Prebiotics are more readily available to probiotics if you are able to break your food down and digest macronutrients well.

With Onnit Total Gut Health, you have all the help you need from its specialized digestive enzyme blend. This blend consists of 16 enzymes that have the potential to maximize your nutrient absorption by easily breaking down your food.

Amylase, for example, is present in this product in a high quantity of 23,000 SKB, which measures how quickly a complex carb is broken down into simpler carbs. This is almost half of the normal amount that naturally occurs in your mouth. Amylase has been well-researched as a way to digest carbohydrates. This leaves room for the 5,250 milligrams of prebiotics present per serving to feed your healthy gut bacteria and assist with maintaining intestinal integrity. (20)

Best Probiotic for Bloating: Culturelle Pro Strength Daily Probiotic Supplements for Women & Men

Culturelle Pro Strength Daily Probiotic

• Number of servings: 60
• Cost per serving: $0.52
• Form: Capsule 
• Strains: One
• CFU count: 12 billion

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Culturelle Pro Strength Daily Probiotic Supplements for Women & Men is more affordable than other probiotics supplements on the market, coming in at around $0.52 per serving, compared with other probiotics that cost $1.50 or more per serving.

It is made with high-quality ingredients, including the strain Lactobacillus rhamnosus, which has a high threshold for survival. Studies reveal that this particular strain increases in population with routine probiotic supplementation. In a randomized, double-blind trial, it was correlated with reducing symptoms of bloating when compared to placebo groups. (21)

In addition to the 12 billion CFU of Lactobacillus rhamnosus, this product contains 200 milligrams of inulin in the form of chicory root extract. In this form, inulin is not digestible by humans. Therefore, it survives the low pH of the stomach and is not digested or absorbed by enzymes. Inulin is necessary for probiotics to function at their max capacity since they are what probiotics feed on. Because Culturelle already has inulin present in its formula, the probiotic strain is more likely to thrive. (22)

Best Probiotic Gummies: Olly Probiotic + Prebiotic Gummy

Olly Probiotic + Prebiotic Gummy

• Number of servings: 30
• Cost per serving: $0.40
• Form: Gummy 
• Strains: One
• CFU count: 500 million

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Olly Probiotic + Prebiotic comes in a chewable gummy form, which is a great alternative for those who do not want to use capsules or liquids to get their daily dose of probiotics. I have personally had several clients use this gummy and they all report that they enjoy the peach flavor.

Each serving size is only one gummy. Per gummy, plan on receiving 500 million CFU of the Bacillus coagulans strain. This bacteria strain functions as an immune system supporter by decreasing the likelihood that bad bacteria will grow. It also has the ability to create enzymes that help with food digestion and therefore absorption.

Bacillus coagulans has been recommended by scientists to help prevent and treat gastrointestinal diseases such as small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), ulcerative colitis, and Crohn’s disease. (23)

Within the 1,500-milligram prebiotic blend in Olly Probiotic + Prebiotic Gummy, you will find Fructooligosaccharides (FOS). FOS may decrease the risk of developing chronic diseases such as diabetes and cancer. It can also assist in bowel movement regulation by helping control the balance between constipation and diarrhea. Additionally, FOS may improve mineral absorption in the gut and help decrease the risk of mineral deficiencies — particularly zinc, calcium, iron, and magnesium. (24)

RELATED: AG1 Review

When Is the Best Time to Take a Probiotic?

To get the most out of your probiotic product, routine is key. Making it a part of your everyday schedule will help with remembering to supplement since it is recommended to use probiotics daily for optimal gut health. You will get the most out of your probiotic if you time it around meals. Probiotics are live bacteria organisms and the best way to ensure they make it to your intestines for absorption is to get them through your stomach organ quickly. 

The stomach has a very low pH level and its acidity can destroy the healthy gut bacteria before they have a chance to reach the small intestines. Therefore, taking your probiotic on an empty stomach will help your probiotics survive best. Whether that means right when you wake up or right before you lay down at night will depend on your lifestyle and established routines. However, it is important to keep in mind that some forms of probiotics are meant to be taken with food. Rely on the manufacturer’s recommendation when deciding what will work best. 

RELATED: 4 Signs You Are Taking Too Many Probiotics

Benefits of Probiotics

Some of the many benefits of supplementing with probiotics include the following:

• May help with weight loss (17)
• Can improve macronutrient and micronutrient absorption through healthy digestion (9)
• Possibly decrease the risk of developing a vitamin or mineral deficiency (9)
• May decrease uncomfortable GI symptoms of bloating, gas, irregular bowel movements, and stomach pain (13)
• Possibly decrease malabsorption of nutrients caused by disease (4)

What to Look For in a Probiotic Supplement

It’s tempting to go to the store and grab just any probiotic off the shelf. Researching what probiotic supplement will work best to support your health and wellness goals takes a lot of time — something that most of us don’t have nowadays. However, the guide below can help you understand what to look for in a probiotic supplement and make your shopping experience less stressful.

Form

Probiotics come in many forms: powder, gummy, capsules, and drinks. Before purchasing, think about what form will lead to your being consistent with taking it. If you routinely drink a morning smoothie, perhaps the powdered, drink, or breakable capsule forms would work best for you. If you have texture aversions or difficulty swallowing, the gummy form may be more suitable than capsules.  

Storage Information

The best way to determine proper storage is to seek the manufacturer’s specific recommendations on the product packaging. Proper storage will also vary depending on the form of supplement you choose. For example, gummy-based probiotics are more likely to melt or lose their shape if exposed to warmer temperatures. Some probiotics have to be refrigerated because certain strains may degrade faster if they’re not kept cold.

As a general rule, keep your probiotics in a cool, dry area that is free of contamination. Besides the Activia Probiotic Dailies Low Fat Yogurt Drink, the supplements in this review are shelf-stable and do not have to be refrigerated. 

Colony-Forming Units (CFU)

The quantity of CFU present will be an important factor to consider when picking the best probiotic for you. A CFU refers to how many microbiota cells are estimated to proliferate (survive and create more healthy gut bacteria) in a given cell population. The larger the number of CFU per serving, the greater the likelihood of increasing the amount of survivable, good bacteria to your digestive tract. (25)

In my experience with counseling clients, the “perfect amount” of CFU differs from person to person. It is heavily based on the survivability of the bacteria strains — which can be impacted by your diet, genetic predisposition, any malabsorptive diseases, and other factors.

It is important to consider the amount of the supplement it will take for you to achieve your desired CFU count. If your goal is to take in at least 20 billion CFU but a pre-mixed drink only offers 10 billion, you will need to decide if drinking two of those drinks makes sense to you. Some products have a serving size listed as a package but the package itself contains seven capsules. If that amount sounds unreasonable, consider choosing a supplement that only calls for one or two capsules a day. 

Bacterial Strains

Why are you seeking out a probiotic? It could be to help with overall body weight, GI discomfort, or general well-being. Because different strains of bacteria perform different functions, you will need to ensure that the probiotic supplement you choose has strains that can assist you in achieving your health goal. Supplementing with Lactobacillus acidophilus and Bifidobacterium lactis, for example, has been found to reduce stomach distention, relieve GI pain and discomfort, and assist with normalizing bowel movement weight and consistency. (14)(15)

Final Thoughts

Probiotic supplements can be an excellent, affordable way to improve the health of your gut microbiota. Probiotics work fast, and many users report improved gastrointestinal conditions within a few weeks of routine supplementation. Research supports the use of beneficial, live organisms as a way to support your weight loss journey, potentially decrease irritable bowel syndrome symptoms, improve your immune system, and possibly decrease the risk of developing GI-related diseases such as colon cancer. 

Before you pick one, there are many things to consider so that you can best support your health. Our top 10 best probiotics are carefully chosen, vetted for your safety, and well-researched so that you can make a well-informed decision. Utilize this review as a way to choose a probiotic that may best improve your overall health. 

Best Probiotic: Side-by-Side Comparsion

Best Probiotic Overall	Best Probiotic for Women	Best Probiotic for Men	Best Probiotic for Gut Health	Best Probiotic Yogurt	Best Probiotic for IBS	Best Probiotic for Weight Loss	Best Prebiotic and Probiotic	Best Probiotic for Bloating	Best Probiotic Gummies
Ritual Synbiotic+	Garden of Life Once Daily Dr. Formulated Probiotics for Women	Transparent Labs Probiotic	Legion Biome	Activia Probiotic Dailies Low-Fat Yogurt Drink	YourBiology Gut+	Naked Nutrition Naked Gut	Onnit Total Gut Health	Culturelle Pro Strength Daily Probiotic Supplements for Women & Men	Olly Probiotic + Prebiotic Gummy
Description: Number of servings: 30 Cost per serving: $1.80 Form: Delayed-release capsule Strains: Two CFU count: 11 billion	Description: Number of servings: 30 Cost per serving: $1.00 Form: Vegetarian capsule  Strains: 16 CFU count: 50 billion	Description: Number of servings: 30 Cost per serving: $1.53 Form: Capsule  Strains: 10 CFU count: 100 billion	Description: Number of servings: 30 Cost per serving: $1.67 Form: Capsule Strains: Three CFU count: 25 billion	Description: Number of servings: Eight Cost per serving: $0.67 Form: Bottled drink  Strains: Five CFU count: “Billions”	Description: Number of servings: 30 Cost per serving: $2.17 Form: Capsule Strains: Four CFU count: 40 billion	Description: Number of servings: 40 Cost per serving: $0.62 Form: Digestive powder Strains: One CFU count: Five billion	Description: Number of servings: 15 Cost per serving: $2.53 Form: Vegetarian capsules  Strains: Five CFU count: 35 billion	Description: Number of servings: 60 Cost per serving: $0.52 Form: Capsule  Strains: One CFU count: 12 billion	Description: Number of servings: 30 Cost per serving: $0.40 Form: Gummy  Strains: One CFU count: 500 million
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Best Probiotic
Overall

Ritual Synbiotic+

Description:

• Number of servings: 30
• Cost per serving: $1.80
• Form: Delayed-release capsule
• Strains: Two
• CFU count: 11 billion

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Best Probiotic for Women

Garden of Life Once Daily Dr. Formulated Probiotics for Women

Description:

• Number of servings: 30
• Cost per serving: $1.00
• Form: Vegetarian capsule 
• Strains: 16
• CFU count: 50 billion

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Best Probiotic for
Men

Transparent Labs Probiotic

Description:

• Number of servings: 30
• Cost per serving: $1.53
• Form: Capsule 
• Strains: 10
• CFU count: 100 billion

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Best Probiotic for Gut Health

Legion Biome

Description:

• Number of servings: 30
• Cost per serving: $1.67
• Form: Capsule
• Strains: Three
• CFU count: 25 billion

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Best Probiotic
Yogurt

Activia Probiotic Dailies Low-Fat Yogurt Drink

Description:

• Number of servings: Eight
• Cost per serving: $0.67
• Form: Bottled drink 
• Strains: Five
• CFU count: “Billions”

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Best Probiotic
for IBS

YourBiology Gut+

Description:

• Number of servings: 30
• Cost per serving: $2.17
• Form: Capsule
• Strains: Four
• CFU count: 40 billion

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Best Probiotic for Weight Loss

Naked Nutrition Naked Gut

Description:

• Number of servings: 40
• Cost per serving: $0.62
• Form: Digestive powder
• Strains: One
• CFU count: Five billion

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Best Prebiotic and Probiotic

Onnit Total Gut Health

Description:

• Number of servings: 15
• Cost per serving: $2.53
• Form: Vegetarian capsules 
• Strains: Five
• CFU count: 35 billion

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Best Probiotic for Bloating

Culturelle Pro Strength Daily Probiotic Supplements for Women & Men

Description:

• Number of servings: 60
• Cost per serving: $0.52
• Form: Capsule 
• Strains: One
• CFU count: 12 billion

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Best Probiotic
Gummies

Olly Probiotic + Prebiotic Gummy

Description:

• Number of servings: 30
• Cost per serving: $0.40
• Form: Gummy 
• Strains: One
• CFU count: 500 million

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FAQs

Research

1. Bertazzoni E, Donelli G, Midtvedt T, et al. Probiotics and clinical effects: is the number what counts? Journ of Chemo. 2013;25(4):193-212. doi: 10.1179/1973947813Y.0000000078
2. Yadav MK, Kumari I, Singh B, et al. Probiotics, prebiotics and synbiotics: Safe options for next-generation therapeutics. Appl Microbiol Biotechnol. 2022;106:505-521. doi: 10.1007/s00253-021-11646-8
3. Flach J, Van der Waal MB, Kardinaal AFM, Schloesser J, Ruijschop RMAGJ, Claassen E. Yildiz F (Reviewing Editor). Probiotic research priorities for the healthy adult population: A review on the health benefits of Lactobacillus rhamnosus GG and Bifidobacterium animalis subspecies lactis BB-12, Cogent Food & Agriculture. 2018;4(1). doi: 0.1080/23311932.2018.1452839
4. Van Deuren T, Smolders L, Hartog A, et al. Butyrate and hexanoate-enriched triglycerides increase postprandrial systemic butyrate and hexanoate in men with overweight/obesity: A double-blind placebo-controlled randomized crossover trial. Front in Nutr. 2023;9. doi: 10.3389/fnut.2022.1066950
5. Petrova MI, Lievens E, Malik S, et al. Lactobacillus species as biomarkers and agents that can promote various aspects of vaginal health. Front in Phys. 2015;6. doi: 10.3389/fphys.2015.00081
6. Daniele M, Pascual L, Barberis L. Curative effect of the probiotic strain Lactobacillus fermentum L23 in a murine model of vaginal infection by Gardnerella vaginalis. App Microbio. 2014;59(1):93-98. doi: 10.1111/lam.12249
7. Ciftici G, Tuna E. Effects of cholesterol and Lactobcillus acidophilus on testicular function. Clin Exp Reprod Med. 2021;48(3):229-235. doi: 10.5653/cerm.2020.04322
8. Fukami H, Ueda T, Matsuoka N. Pharmacokinetic study of compound k in japanese subjects after ingestion of panax ginseng fermented by lactobacillus paracasei a221 reveals significant increase of absorption into blood. Journ of Med Food. 2019:257-263. doi: 10.1089/jmf.2018.4271
9. Uusitupa HM, Rasinkangas P, Lehtinen MJ, et al. Bifidobacterium animalis subsp. lactis 420 for metabolic health: review of the research. Nutrients. 2020;12(4):892. doi: 10.3390/nu12040892
10. Freedman KE, Hill JL, Wei Y, et al. Examining the gastrointestinal and immunomodulatory effects of the novel probiotic bacillus subtilis DE111. IJMS. 2021;22(5):2453. doi: 10.3390/ijms22052453
11. Kaźmierczak-Siedlecka K, Daca A, Folwarski M, et al. The role of Lactobacillus plantarum 299v in supporting treatment of selected diseases. CEJI. 2020;45(4):488-493. doi:10.5114/ceji.2020.101515.
12. Charoenngam N, Holick MF. Immunologic effects of vitamin d on human health and disease. Nutrients. 2020;12(7):2097. doi: 10.3390/nu12072097
13. Patel N, Shackelford K. Irritable Bowel Syndrome. Updated Oct 30, 2022. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Available from: https://www.ncbi.nlm.nih.gov/books/NBK534810/
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