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Whether you’re trying to gain muscle for a bodybuilding competition or aiming to lose weight to live a healthier lifestyle, the best meal replacement shakes could be a convenient and nutritious option. When it comes to food, it usually feels like you have to choose one or the other, as most convenient choices aren’t healthy and most healthy ones require a lot of preparation. But meal replacement shakes are busy, health-conscious individuals’ dreams, since they’re chock full of nutrients and super easy to make. Heck, they might even be more affordable than going to a fast food restaurant. 

As a public health professional and writer, I’ve researched and written hundreds of articles on supplements and nutrition. Since 2015, I’ve used my writing to educate individuals about health and wellness best practices, as I realize that many of us just don’t know what to look for. 

Therefore, in this roundup, we’ll share what we consider the 10 top meal replacement shakes across different categories. Plus, we’ll share some tips you’ll want to think about before you make your purchase. 

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 Meal Replacement Shakes

The Breaking Muscle team members aren’t strangers to supplements. From dozens of pre-workout mixes to protein powders to popular creatine supplements, we’ve become familiar with what supplements are worth the money and which ones are better to skip. In our hunt to select the best meal replacement shakes, we knew what to look for. 

We based our initial list based on what some of our team and their fitness network raved about. We then hit the internet to see which options stood out based on customer reviews and in-depth research. Once we reviewed a few from there, we began weeding out any item that didn’t meet our criteria, such as having high-quality protein, carb, and fat sources, low sugar content, and more. The products that made our list checked all of these boxes.

Our Top Picks for the Best Meal Replacement Shakes

• Best Meal Replacement Shake Overall: Transparent Labs Mass Gainer
• Best Meal Replacement Shake for Weight Loss: PhenQ Complete Meal Shake
• Best Tasting Meal Replacement Shake: Soylent Ready-to-Drink Meal
• Best Meal Replacement Shake for Women: Ritual Daily Shake
• Best Meal Replacement Shake for Men: Kaged Clean Meal
• Best Meal Replacement Shake for Weight Gain: Crazy Nutrition Mass Gainer
• Best Vegan Meal Replacement Shake: Orgain Vegan Organic Nutrition Shake
• Best Meal Replacement Shake for Diabetes: 310 Nutrition Meal Replacement Shake
• Best Low-Carb Meal Replacement Shake: HLTH Code Complete Meal
• Best Organic Meal Replacement Shake: Ka’Chava Whole Body Meal

Best Meal Replacement Shake Overall: Transparent Labs Mass Gainer

Transparent Labs Mass Gainer

4.5

• Number of servings: 15
• Price per serving: $5.33
• Calories per serving: 730 to 750
• Protein per serving: 51 to 53 grams
• Fat per serving: 13 to 14 grams
• Carbohydrates per serving: 106 to 110 grams

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Want to know what’s annoying? Looking for meal replacement options and coming across the words “proprietary blend” on the ingredients list. When trying to find something that can help you meet your nutritional needs, you want to know exactly what ingredients you’re getting and how much is in a serving.

In addition, you want to feel confident that the ingredients you consume are clean and free of GMOs, artificial sweeteners, gluten (if you have celiac disease or gluten intolerance), and more. While this is rare, one product that checks all of those boxes is Transparent Labs Mass Gainer. It’s not only our top pick for the best meal replacement shake overall but also made our list of the best mass gainers.

If you’re trying to gain weight and/or build muscle, you’ll need to consume more calories, and Mass Gainer doesn’t have a shortage of them. This product contains approximately 750 calories per serving and has an abundant supply of carbohydrates (106 to 110 grams), protein (51 to 52 grams), and fat (13 to 14 grams).

It also has minerals like calcium and iron, so you’re getting what’s considered a complete meal. Calcium helps to preserve muscle mass, and iron is needed to store oxygen in muscle tissue, making this a solid meal replacement. (1) The three grams of creatine is the cherry on top, as this supplement may increase lean muscle mass and exercise capacity. (2) Plus, three to five grams of creatine is the recommended dose per day. (3)

In order to provide you with these nutrients, Mass Gainer uses natural ingredients, like organic tapioca maltodextrin and grass-fed whey protein concentrate. According to their third-party tester, Elite Manufacturing and Packaging, 50.8 percent of their formula is tapioca maltodextrin. A 2022 study found that tapioca maltodextrin not only digests well but may also reduce HbA1C levels in prediabetic individuals and normoglycemic participants (i.e., those with a normal concentration of glucose in the blood). (4) For clarity, HbA1C refers to glycated hemoglobin, which is created when the sugar in your body attaches to your blood cells. 

More than 31 percent of their formula comprises grass-fed whey protein concentrate, which also has benefits. One study established that 25 grams of whey protein maximizes protein synthesis and may support muscle hypertrophy with consistent resistance training. There’s more than double that amount of protein here, so seeing gains doesn’t sound too far-fetched. One buyer even said, “I have taken the Mass Gainer for about three weeks and have gained roughly 3 pounds.”

But, what if you’re not trying to bulk up? Could this still be a practical choice for you? The short answer is yes. Mass gainers like Transparent Labs Mass Gainer are a good source of macronutrients. The protein and carbs can make you feel full and help you avoid those unhealthy snacks that seem to call your name when you’re hungry. However, I’d recommend consuming a smaller serving if you’re not trying to gain weight. 

There are two flavors of Mass Gainer, and based on customer reviews, both seem to taste pretty good. One of our Breaking Muscle team members tested the Chocolate Glaze Donut flavor and said it really tastes like a donut. She also noted that it dissolved well, which is a plus. Just add two scoops (equal to one serving) to 16 ounces of milk and drink up.

However, do note that this pure product isn’t cheap. One 15-serving container costs $79.99, which isn’t cheap. At $5.33 per serving, this is easily one of the more expensive meal replacement shakes on this list. Still, it’s cheaper than many fast food options. It’s dietitian-recommended and good enough for athletes based on its Informed Choice certification. These qualities are precisely why we consider this to be the best meal replacement shake overall. 

Best Meal Replacement Shake for Weight Loss: PhenQ Complete Meal Shake

PhenQ Complete Meal Shake

3.5

• Type of protein: Whey protein concentrate 
• Cost per serving: $2.99
• Calories per serving: 180 to 190
• Protein per serving: 16 to 17 grams 
• Flavors: Chocolate, Strawberry & Cream, Vanilla

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While meal prepping can help you be more successful with weight loss, it’s difficult for those with multiple obligations to consistently do so. It can easily take several hours to make a week’s worth of low-calorie meals, so what are you supposed to do if that’s not feasible for you? Well, this is where the PhenQ Complete Meal Shake comes into play. It’s only 190 calories but still provides 13 vitamins and 16 grams of whey protein concentrate. With a lower calorie count than some others on this list, it could be an attractive option for those wanting to lose weight. 

Micronutrients like Vitamins A, B12, C, D, and E, as well as pantothenic acid and thiamin, can help with the growth and development of our muscles and turn food into fuel. Even further, a lack of some of those vitamins, like B12, is associated with obesity. It’s critical to get enough of these nutrients if you want to maintain a healthy weight. (5)

PhenQ also includes Digezyme, a multi-enzyme complex, in their formulation. These digestive enzymes (amylase, protease, cellulase, lactase, and lipase) help break down lipids, carbohydrates, and protein so you can adequately absorb the included nutrients. (6) Carb10, a carbohydrate source derived from pea starch, further helps with digestion without spiking your blood sugar level. 

Other beneficial ingredients, like gluten-free oat flour and flaxseed powder, further make PhenQ an excellent choice for those trying to lose weight. Oats, in general, increase satiety-related hormones, potentially making you want to eat less. Flaxseed is associated with weight reduction in overweight and obese individuals. (7)(8) 

The PhenQ Complete Meal Shake has a lot going for it, but like all things, it will not check everyone’s boxes. For instance, while it’s suitable for vegetarians, the addition of milk makes it a no-go for vegans or those with lactose intolerance.

In addition, it’s difficult to find actual customer reviews on their product, which could be a turn-off for potential consumers. PhenQ offers a 60-day money-back guarantee if you’re unhappy with your results. However, a refund is only issued if you return an unused package. Therefore, if you purchase all three flavors, you may have to think twice about opening each one.

One package costs about $20.95 and only contains seven servings, making it about $2.99 per meal. You’d need at least four packages to get almost a month’s worth, so you must plan accordingly. To drink, you just need to mix one to two scoops of PhenQ Meal Shake with eight or 16 ounces of water or dairy-free, unsweetened milk. However, keep in mind that one scoop equals one serving, so if you double it up, is it still considered a good meal replacement option?   

Overall, the PhenQ Complete Meal Shake is a solid choice for those looking for a nutrient-rich option with natural ingredients. Far too many meal replacement options are empty-calorie foods, meaning they’re high in calories and likely consist of added sugars and saturated fats. As one study confirmed, these things may be associated with obesity, which is precisely what one wants to avoid with a meal replacement shake for weight loss. (9)

Best Tasting Meal Replacement Shake: Soylent Ready-to-Drink Meal

Soylent Meal Replacement Shake

3.5

• Number of servings: 12 bottles 
• Cost per serving: $4.00 to $4.17 
• Nutrition info: 400 calories, 24 grams of fat, 20 grams of protein, 36 to 38 of carbohydrates, and one gram of sugar 
• Flavors: Banana, Cafe Mocha, Creamy Chocolate, Mint Chocolate, Strawberry, and Vanilla

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For those who just don’t want to deal with powder mixes, consider Soylent’s Ready-To-Drink Meal. I recently learned about this shake from a family member who is using it to lose weight. One of the things they raved about was how good these shakes tasted. If you’ve tried a meal replacement shake, you’re already aware that it can be a hit or miss, so it’s nice when you find one worth buying again. However, is this tasty choice also a nutritious one? 

One serving of Soylent’s Ready-To-Drink Meal packs about 400 calories but, surprisingly, only has one gram of sugar and no artificial sweeteners. It also contains 28 vitamins and minerals, like iron, magnesium, vitamin D, calcium, and zinc. Nutrients like magnesium aid with regulating muscle function and making protein. Even calcium and vitamin D3 supplementation has been associated with lower body weight and better metabolic health, so it’s critical that we get enough of these. (10) 

Soylent also provides about 38 grams of carbs, primarily from allulose. Allulose is a slow-burning carb that may reduce the availability of glucose in the blood. (11) In other words, it doesn’t spike blood sugar levels, meaning it could be a good choice even for those with diabetes. Sporadic spikes and dips of glucose can cause fatigue, so this should keep your energy levels stable for longer periods. However, always check with your doctor first to confirm. 

The 20 grams of protein in Soylent drinks comes from soy isolate. It’s vegan-friendly and includes all nine essential amino acids. A 2013 study on soy isolate found that post-menopausal women who consumed that, along with doing resistance exercises, noticed improved bone and muscle strength. (12) 

Forty-seven percent of Soylent’s total calories come from fat, but there’s a reason for that. Fat metabolizes slower than carbs, which can help you stay full for longer. (13) Soylent uses high oleic sunflower oil (omega 9 fatty acid), and diets rich in this type of fat may help prevent heart disease. (14)

Many people taking Soylent mention that they notice a boost of energy, especially if they used to follow a crappy diet. Poor nutrition and inadequate calorie intake can lead to fatigue, so the boost of calories and energy-improving nutrients in this shake may be a game-changer for some. These grab-and-go drinks are $50.00 and come in a pack of 12. There are six flavors, so you shouldn’t get bored anytime soon. 

RELATED: Best Tasting Protein Powder

Best Meal Replacement Shake for Women: Ritual Daily Shake

Ritual Essential Protein Powder

4.4

• 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’s Essential Protein is easily one of the best protein shakes for vegans on the market. Each ingredient is traceable, meaning you’ll know exactly where it comes from. For health-conscious individuals, this is a big deal because not many companies offer this level of transparency.

In addition, it’s third-party tested and holds Informed Protein and Informed Sport certifications. For extra measure, Ritual tests each lot of protein for heavy metals, microbes, and banned substances. This level of testing is important for everyone, but it’s especially crucial for women who have hormones that may interact with some types of proteins. 

For example, soy protein and isoflavones may negatively affect reproductive and thyroid hormones, especially estrogen. (15) Although several studies show soy is okay to consume, its safety remains questionable.

Instead of soy, Ritual includes 20 grams of organic pea protein per serving in their formulation. This type of plant-based protein is a good substitute for soy and animal products. In fact, one study found that pea protein supplementation (along with following a 12-week resistance training program) increased bicep muscle thickness to the same degree as an equivalent amount of whey protein. (16)  

Pea protein also provides a complete amino acid profile. There are eight grams of essential amino acids and four grams of branched-chain amino acids in each serving of the Ritual Daily Shake.

Essential amino acids, like l-methionine, are not naturally created by mammals, so we have to get them through our diet. (17) As the building blocks of protein, our body simply couldn’t properly function without them. Branched-chain amino acids are necessary, too, and may help with muscle growth and soreness following exercise. (18) Deficiencies in either could cause hormonal imbalances, muscle issues, edema, and more. (17)

This daily shake only comes in a Handcrafted Vanilla flavor. The vanilla comes from vanilla bean extract harvested in Madagascar. Reb-M (a compound made from fermented sugar cane), and monk fruit are also added to give it a sweet taste, but it’s still completely sugar-free. While it might sound bizarre that something from sugar cane is considered sugar-free, the fermentation process removes the sugar content while retaining its sweetness.  

One bag of Ritual Daily Shake is around $40 and contains 15 servings, so expect to spend about $80 if you want one month’s worth. While expensive, it’s vegan-friendly, GMO-free, gluten-free, and has no artificial flavors. Just add one scoop of protein powder to a cold liquid, shake it, and drink up.

Do note that it doesn’t dissolve the best, so consider mixing it with a blender. In addition, compared to others on this list, this is a low-calorie option and thus may not make you feel as full. 

Best Meal Replacement Shake for Men: Kaged Clean Meal

Kaged Clean Meal Protein Shake

4.3

• Number of servings: 13 to 20, depending on how many scoops you take
• Cost per serving: $1.95 to $3.88
• Calories per serving: 240 to 360
• Protein per serving: 28 to 42 grams
• Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake
• Third-party tested: Informed Sport

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Guys looking for a whole-food meal replacement should look into Kaged Clean Meal. It’s made with great ingredients like whey protein isolate, organic quinoa, Swedish oats, coconut oil, and loads of nutrients from fruits and veggies. Plus, it’s non-GMO, gluten-free, third-party tested, and has the Informed Sport certification. For men, it’s one of the best meal replacement shakes on the market.

Research shows that men are more likely than women to have a vitamin D deficiency. Such a deficiency can cause muscle weakness, bone pain, and more. (19) Fortunately, the Kaged Clean Meal provides 25 percent of the daily value, which is a nice boost for someone not getting balanced meals. 

Zinc is another mineral that’s important for men’s health. One study found that 30 milligrams of zinc daily increases levels of free testosterone, a hormone that positively influences muscular development. (20) Like vitamin D, this too meets 25 percent of the daily value.

RELATED: Best Testosterone Boosters

Even the inclusion of coconut oil is beneficial to men, as it has been shown to possibly increase fat-free mass, enhance plasma HDL cholesterol, and improve insulin sensitivity. (21) High HDL cholesterol levels are strongly associated with a reduced risk of heart attacks, which are twice as likely in men than in women. (22) 

Those are just a few examples of how the ingredients in this meal replacement product help men, but there are 21 vitamins and minerals in total. Its micronutrient profile stands out, as it provides 25 percent of the daily value in almost every essential vitamin and mineral the body requires.

As if that wasn’t enough, Kaged Clean Meal uses ioWhey Technology, a patented process that’s said to optimize whey protein isolate consumption. Standard whey protein is said to have a complex structure that can make it difficult for the body to absorb. However, ioWhey Protein is said to have a less complex structure that allows for greater bioavailability. On their website, Kaged claims ioWhey Technology may improve amino acid absorption 123 percent better than regular whey protein. However, I haven’t come across any studies that back this claim up. 

Combined with the 6.5 grams of branch-chain amino acids per serving, that may have an anabolic effect on protein metabolism. According to one study, this means that following physical exercise, one might have an increased protein synthesis rate and a decreased protein degradation rate, even during rest. (23) 

On Kaged’s website, you’ll find over 400 reviews and a 4.8 rating, so it appears that many people like it. One guy even said, “The life of a firefighter, father, husband. Crossfiter makes it tough to get all my meals! Not a problem anymore! Love clean meal!” There were three one-star reviews, but two of them simply never received their order. Unfortunately, it doesn’t look like the company publicly responded to these negative reviews to rectify the situation. 

For around $49.99, you’d get about 20 servings. Kaged Clean Meal is available in three flavors: Chocolate Peanut Butter, Snickerdoodle, and Vanilla Cake. One serving equals two scoops that you can add to 10 to 12 ounces of cold water. Despite being reasonably nutritious, it’s not meant to replace all your meals since it has a slightly lower calorie count of 240 calories, compared with other meal replacement shakes that have 700 calories or more.  

Overall, it’s a pretty good meal replacement shake, but it does contain a small amount of sucralose and may be too sweet for some. A few customers on Amazon even remarked that this supplement caused GI issues. 

Best Meal Replacement Shake for Weight Gain: Crazy Nutrition Mass Gainer

Crazy Nutrition Mass Gainer

4.0

• Number of servings: 20 
• Price per serving: $4.50
• Calories per serving: 488 
• Protein per serving: 39 to 40 grams
• Fat per serving: 10 grams
• Carbohydrates per serving: 55 to 56 grams

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Having a fast metabolism is all fun and dandy until you’re trying to gain weight. It can seem almost impossible, even if you eat a bunch of donuts and pizza to add calories. As tasty as these foods are, they lack the micronutrients you need to build muscle. Plus, they’ll leave you feeling super sluggish, and who wants to feel like that at the gym? Thankfully, a more efficient way to gain weight can be using Crazy Nutrition’s Mass Gainer. 

This mass gainer formula uses whole-food sourced ingredients like oat flour, whey protein, and medium-chain triglycerides (MCT) oil. Oat flour is high in complex carbohydrates, which take longer to digest and, as a result, can make you feel fuller. However, our testers noted that the oat powder seemed to settle at the bottom of their drink, so they had to keep shaking it up before every sip. We’d recommend using a blender for the best results. 

MCT oil is an easy-to-digest form of fat that can boost your energy. Some research even suggests that MCT oil may improve athletic performance. (24) In addition, a 2019 study found that bodybuilders using whey protein experienced weight gain and increased muscle mass. (25)

What I really like is that this meal replacement shake contains nutrients like magnesium, zinc, B6, and B12. However, I couldn’t confirm how much of each is in their formulation, which is a con. Nonetheless, B12 is associated with muscle development, and both B12 and B6 help with cellular energy production. (26)(27) The addition of magnesium is very useful, too, since this element can be depleted by physical exercise. (28) Supplementing it could be just what you need to get through an intense training session. 

As good as all these nutrients are, it would mean nothing if you didn’t properly digest and absorb what you consumed. Therefore, like PhenQ, this product also uses Digezyme to improve absorption. You’ll also find black pepper on the ingredient list, which might seem random, but it may improve digestive capacity and reduce food transit time. (29)

This is a good pick if you’re looking for a mass gainer with a hefty amount of proteins and carbs that’s also low in sugar. Crazy Nutrition Mass Gainer is gluten-free, comes in two flavors that individuals like, and seems to help people achieve the results they’re looking for. One buyer said, “Been taking this a couple of months in combination with working out. Up from the low 140s to around 150 in two and a half months. It’s been an easy way to get in the extra calories I had been missing.” 

Another thing that’s hefty about this product is its price tag. One 20-serving pouch costs $89.99, so this isn’t a good option if you’re on a budget.

You may also want to avoid this product if you’re trying to avoid artificial sweeteners like sucralose. Crazy Nutrition Mass Gainer also contains lactose and wouldn’t be ideal for those who are lactose intolerant. One of our testers who’s sensitive to lactose had an unsettled stomach after taking it. Our other tester, who doesn’t have any issues with lactose, didn’t report any negative effects. Ultimately, if you want to try it and see for yourself, there is a 60-day money-back guarantee. 

RELATED: Best Bodybuilding Supplements

Best Vegan Meal Replacement Shake: Orgain Vegan Organic Nutrition Shake

Orgain Vegan Organic Nutrition Shake

4.2

• Type of protein: Organic pea protein, organic chia seeds
• Cost per serving: $3.00
• Calories per serving: 230 to 240
• Protein per serving: 16 grams 
• Flavors: Smooth Chocolate, Vanilla Bean

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If you follow a plant-based diet, getting the macronutrients and micronutrients you need can be challenging. Research shows that adults who follow a plant-based diet tend to lack certain essential nutrients, like vitamin B12, vitamin D, iron, zinc, iodine, and calcium. (30) So, what are you supposed to do? Ideally, it’s best to follow a balanced diet that’ll help you meet your dietary needs, but that’s way easier said than done. As a result, USDA-organic options like the Orgain Vegan Organic Nutrition Shake are convenient for busy folks who’d benefit from consuming an easy-to-take meal replacement shake. 

Earlier this year, I searched for a healthy meal replacement option to drink in the morning or on the go. Even though I don’t follow a plant-based diet, I wanted a gluten-free and soy-free vegan protein source with a good supply of macronutrients and micronutrients. Therefore, when I came across the Orgain Vegan Organic Nutrition Shake, I was so excited to try it that I ordered a case of each flavor. 

What I like is that one serving of this shake contains over 20 vitamins and minerals, 220 calories, and a decent helping of protein, fats, and carbs. They use many ingredients (particularly their own unique blends) to provide complete nutrition. For example, pea protein, chia seeds, kale, and even beets are on the ingredients list. 

Although there are mixed reviews regarding chia seeds and weight management, one study found that consuming them can reduce weight and waist circumference. (31) Kale, a popular superfood, may help protect healthy cells, reduce inflammation, prevent tumors, and more.

Even a study on beets noted that this food provides huge health benefits, like eliminating oxidative stress, preventing DNA damage, and lowering blood lipids. (32) The betalins in beetroot have antioxidant and antitumor capabilities. 

What I don’t particularly like about this vegan shake is that it has 10 grams of added sugars and only 16 grams of protein. In addition, in my experience, the Smooth Chocolate flavor wasn’t that smooth. Even after I shook it, some sips were clumpy, as if the mix hadn’t fully dissolved. While I enjoyed the taste, the texture occasionally bothered me, so I decided to stick with the Vanilla Bean flavor. Besides that, expect it to have a slightly thinner consistency than actual milkshakes.  

I can honestly say these have helped me curb my craving for less healthy breakfast foods. Also, if I drink one of these in the morning, I usually don’t need anything else until lunchtime. But honestly, these are a bit pricey. A 12-serving box of this lactose-free shake will cost you $35.99, so if you want 30 days’ worth, you might spend over $100 per month. Yet, that’s still cheaper than how much you might buy grabbing a fast food meal every day over a 30-day period. 

Best Meal Replacement Shake for Diabetes: 310 Nutrition Meal Replacement Shake

310 Nutrition Meal Replacement Shake

4.0

• Number of servings: 28 
• Cost per serving: $1.44 
• Nutrition info: 110 calories, two grams of fat, 15 grams of protein, seven grams of carbohydrates, and zero grams of sugar 
• Flavors: Caramel Sundae, Chocolate, Chocolate Bliss, Cookies n’ Cream, Horchata, Mocha, Organic Chocolate, Pumpkin Spice, Salted Caramel, Strawberry, Tropical Coconut, Vanilla, Vanilla Crème

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While meal replacement shakes can help with weight loss, those with diabetes have to be particularly wary of their carbs, as some can spike blood sugar levels. Thankfully, there’s a gluten-free, soy-free, and GMO-free option on Amazon that may be suitable.

The 310 Nutrition Meal Replacement Shake comes in powder form and has many flavors. It uses a blend of plant proteins (brown rice, pumpkin, and pea protein) that provides 15 grams per serving. While that’s less than some of the others on this list, it’s still powerful. For example, brown rice not only has a good amount of dietary fiber and unsaturated fats but also has low glycemic index properties and shouldn’t affect your blood sugar levels. (33) 

Other ingredients in this meal replacement powder include turmeric, ginger, spirulina, MCT oil, and more. Studies show turmeric has antioxidant, anti-inflammatory, antibacterial, and anticancer properties. (34) Ginger, primarily known for helping with nausea, improves lipid profiles and glucose control. (35) Then there’s spirulina, a type of blue-green algae that a 2022 study shows may be able to increase exercise tolerance and oxygen uptake. (36)

With so many sweet flavors, like Salted Caramel and Vanilla Creme, you’d think this product had a ton of sugar. However, there are surprisingly zero grams in this drink mix. Most flavors use stevia and monk fruit as sweeteners, and based on many customer reviews, these shakes taste great. 

What individuals might not particularly like about this product is its lack of micronutrients. The iron in here makes up 28 percent of the daily value, but the calcium (four percent of the daily value) and potassium (two percent of the daily value) are underwhelming. Consider another option if you’re looking for something that provides complete nutrition. 

A 28-serving container of this organic plant powder is only $28.99, so it’s one of the more affordable choices on this list. Many comment that it’s also filling, which you might not automatically expect since it’s only 110 calories. The five grams of fiber likely helps with that.

Best Low-Carb Meal Replacement Shake: HLTH Code Complete Meal

HLTH Code Complete Meal Replacement

4.4

• Number of servings: 15 
• Cost per serving: $3.99
• Nutrition info: 400 calories, 27 grams of fat, 27 grams of protein, 13 grams of carbohydrates, and two grams of sugar 
• Flavors: Chocolate Macadamia and Creamy Vanilla

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What’s high in protein, low-carb, and provides 50 percent of the daily value for 25 micronutrients? HLTH Code Complete Meal. Created by a metabolic scientist, this meal replacement shake is an all-in-one option with ingredients that pack some nutrient power. 

Now, you might be wondering, how 13 grams of carbs are considered low-carb, but let me explain. If you look closely at the supplement facts label, you’ll see that there are nine grams of fiber, which the body cannot completely digest. And if the body can’t digest it and make it into an energy compound, then it shouldn’t impact your blood sugar levels. There are really only four grams of net carbs (total carbs minus fiber and sugar alcohols) in this shake, which isn’t bad. 

This shake’s protein blend includes whey protein concentrate, grass-fed collagen, and egg whites. A 2023 study on mice found that collagen has an anti-obesity effect. (37) These mice were fed a high-fat diet, and collagen peptides reduced abdominal fat accumulation, weight gain, and high blood glucose levels.

In a 2017 study using rats, researchers discovered that those receiving egg-white protein had reduced body fat mass. (38) While neither of those studies suggested what impact it could have on humans, the results seem promising. A more recent study on egg protein, in general, noted that it may enhance muscle strength, lower cholesterol, and reduce visceral fat in humans. (39) 

The 27 grams of fat comes from various sources, like MCT oil, olive oil, grass-fed ghee, and more. These are all considered healthy fats with great health benefits. For example, a study shows that olive oil may help combat oxidative stress and inflammation. (40) An older study on ghee, a South Asian clarified butter, even demonstrated that study participants who consumed it had a lower prevalence of coronary heart disease. (41)

This shake includes a digestive enzyme blend that consists of cellulase, amylase, diastase, and more. As mentioned previously, these enzymes help break down the macronutrients so your body can benefit from them. 

Another beneficial ingredient is apple cider vinegar (ACV). A 2018 study compared obese rats who consumed ACV daily to those who didn’t and found that those who received it had a reduced risk of obesity-associated diseases. (42)

The micronutrient profile in this shake is impressive, making it beneficial to those who might be deficient in a few of them. A CDC report showed that some of the most common deficiencies in the US are vitamins B6, D, C, B12, and iron. This shake has 50 percent of the daily value for each of them and plenty more. 

There are no added sugars, which is a plus. Instead, HLTH Code Complete Meal uses monk fruit and stevia. However, milk, egg, and coconut are potential allergens people should be aware of. This wouldn’t be a good choice if you need a lactose-free shake. 

Ultimately, if you’re looking for something that’ll make you feel full after drinking it, this would check that box. But it’s not cheap, costing $59.95 for a 15-serving container. 

Best Organic Meal Replacement Shake: Ka’Chava Whole Body Meal

Ka’Chava All-In-One Nutrition Shake Blend

3.8

• Number of servings: 15 servings 
• Cost per serving: $4.66
• Nutrition info: 240 calories, Seven grams of fat, 25 grams of protein, 24 grams of carbohydrates, and six grams of sugar 
• Flavors: Chai, Chocolate, Coconut Açaí, Matcha, and Vanilla

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Ka’Chava’s Whole Body Meal has superfoods and plant-based ingredients like organic shiitake mushrooms, chlorella, raspberries, tart cherries, and more than 80 others. A small 2015 study on shiitake mushrooms found that those who consumed it had improved immunity. (43) Chlorella, a freshwater green algae, has antioxidant, detoxification, and immune system-boosting effects. It may even help prevent complications from diabetes and improve glycemic control. (44)

A 2021 study showed that polyphenol-rich foods, like raspberries, reduce muscle soreness following a workout. (45) Raspberries may also lower post-meal serum glucose levels and inflammation. (46) Tart cherries are also rich in polyphenols and have been associated with lowering blood pressure, regulating blood glucose, boosting cognitive function, and more. (47)

There are numerous micronutrients in this shake, too. Some even provide over 60 percent of the daily value, like vitamins A, E, B1, folate, and more. You’ll also find probiotics, prebiotics, and digestive enzymes in their formula. 

Another thing that Ka’Chava has a lot of is reviews. With 60,000+ video and written reviews, potential buyers can get a true sense of what current customers think. Most reviews are positive, noting that it’s delicious and convenient. Other reviews state that they wished it tasted better — though to be fair, taste is subjective, and this doesn’t mean you won’t like it. 

Is the Ka’Chava meal shake a good choice? If you’re looking for an organic, plant-based snack option with multiple superfoods and flavors, then yes. They have a Love-It guarantee, too, so if you don’t like it, you can return up to one bag of each flavor for a refund. A 15-serving container is around $69.95. 

Benefits of Meal Replacement Shakes

Most people have heard of meal replacement shakes, but not everyone knows how beneficial they are. Consider some of their benefits below. 

They’re Convenient 

Every day, we have to figure out what to eat. That, in itself, is a time-consuming activity. On top of that, you must cook a meal or decide where to order one that meets your dietary preferences and needs. When you’re trying to eat healthily and are on a tight schedule, it’s not always easy to make good choices. However, drinking meal replacement shakes is one way to fuel your body without much effort. You can add a powder mix to your water bottle or pop open a carton of a premade drink for one of your meals.  

They’re Versatile

As you’ve seen on this list, several types of meal replacement shakes exist. Some have a little over a hundred calories, and others have over 700 calories. You can use them to lose or gain weight, so aim to select the ones that align with your fitness goals. 

They’re (Usually) Nutritious 

When it comes to food, convenience and health often don’t go together. However, the right meal replacement shake could benefit your overall health. It can be a good source of complete protein, fats, carbs, and multiple micronutrients, all of which help your body function properly. Those who follow a poor diet and then start incorporating meal replacement shakes with superfood ingredients often comment that they feel more energized afterward. 

When Is the Best Time to Have a Meal Replacement Shake?

The best time to drink a meal replacement shake depends on your lifestyle. I prefer to drink my Orgain Vegan Organic Nutrition Shake around breakfast time. Before I started taking this supplement, I would eat a heavy breakfast that would leave me feeling sluggish. The shake gives me just the nutrients I need to give me energy for the day.  

Meal replacement shakes might be a solid option for lunch, too. People are more likely to get fast food or a pre-cooked frozen meal with low-quality ingredients because they’re looking for something quick to satisfy their hunger. A shake can get you through those moments when you’re at work or on the go. 

Another time you should consider consuming a meal replacement shake is after your workout. The proteins and other essential nutrients may assist with muscle recovery and repair. 

What To Look For in a Meal Replacement Shake

Picking a meal replacement shake isn’t as simple as you may think. There are a lot of things you should consider before you split with your hard-earned cash. 

High-Quality Protein, Carb, and Fat Sources

Protein sources matter, and unfortunately, they’re not all created equally. The same goes for carbohydrates and fats. For example, highly processed protein sources include chemicals that increase the risks of several chronic conditions. To avoid this, look for protein sources like soy, egg, whey, and peas.

In addition, look for the complete protein label, which means it has all the necessary amino acids needed to help you maintain muscle mass (or build it, if that’s your goal).

Lastly, steer clear of protein types you may have trouble digesting. 

When it comes to carbs and fats, there are good ones, and there are bad ones. It’s best to look for carbs like the oat flour in the Crazy Nutrition Mass Gainer. It’s a slow-burning carb, meaning it takes more time to digest and thus doesn’t cause a sudden rise in blood sugar. For fats, aim for high-quality sources like the high oleic sunflower oil in the Soylent Ready-to-Drink Meal. 

Low Sugar Content

Some meal replacement shakes are loaded with added sugars. According to the American Health Association, we should have no more than 24 grams of added sugar daily. Therefore, if you want to follow a balanced diet, stick to options with little to no added sugars.  

Additional Ingredients

Although this isn’t an absolute must-have, consider looking for ingredients like Digezyme, which is found in PhenQ and Crazy Nutrition’s shakes. These digestive enzymes aid digestion so your body can use the nutrients found in your meal replacement shake for energy and more. 

Apple cider vinegar, found in the HLTH Code Complete Meal, has become a trendy herbal supplement ingredient over the years. People see it as a cure-all, even though it’s not, but it does have some health benefits, such as weight loss and preventing spikes in blood sugar. 

Superfoods, like legumes, nuts, leafy greens, berries, and more, have many health benefits. Therefore, check to see if the meal replacement shake you’re considering includes these nutritious additions. On this list, the 310 Nutrition Meal Replacement Shake and Orgain Vegan Organic Nutrition Shake include superfoods. 

Vitamins and Minerals

If you think your current diet might lack essential vitamins and minerals, a drink meal replacement shake may help. For instance, the HLTH Code Complete Meal provides 50 percent of the daily value for more than 20 micronutrients. However, if you’re taking other supplements, you’ll want to ensure you’re not getting too much of a micronutrient. Just as deficiencies can lead to health complications, taking an excessive amount of a vitamin or mineral can also be harmful. 

Flavors

Some meal replacement shakes only come in one flavor, like the Ritual Daily Shake, which is only available in a vanilla flavor. Others have five or more flavors, like the 310 Nutrition Meal Replacement Shake and Soylent Ready-to-Drink Meal. You’ll want to be careful that the flavored options don’t have excess added sugars, though, as that’s occasionally the case. If you want a sweet taste, look for options with natural sugars, like monk fruit. 

Lastly, you’ll find that there are always mixed reviews about flavors. So if you see a few remarks that one is nasty, don’t automatically discount it. We all have different taste palettes. Therefore, what one person dislikes could be something you’d enjoy. 

Final Thoughts

At this point, you not only know about 10 of the best meal replacement shakes in the marketplace but also which factors to consider so you select the right one for you. As someone who’s purchased expensive meal replacement shakes before that I rarely used, I don’t want you to make the same mistake as me. Those sat on the shelves because I realized afterward that they lacked the nutrients I needed and had subpar quality. With this list, you can make an informed decision that may help you achieve your fitness goals. 

Best Meal Replacement Shake: Side-by-Side Comparison

Best Meal Replacement Shake Overall	Best Meal Replacement Shake for Weight Loss	Best Tasting Meal Replacement Shake	Best Meal Replacement Shake for Women	Best Meal Replacement Shake for Men	Best Meal Replacement Shake for Weight Gain	Best Vegan Meal Replacement Shake	Best Meal Replacement Shake for Diabetes	Best Low-Carb Meal Replacement Shake	Best Organic Meal Replacement Shake
Transparent Labs Mass Gainer	PhenQ Complete Meal Shake	Soylent Ready-to-Drink Meal	Ritual Essential Protein Powder	Kaged Clean Meal Protein Shake	Crazy Nutrition Mass Gainer	Orgain Vegan Organic Nutrition Shake	310 Nutrition Meal Replacement Shake	Hlth Code Complete Meal	Ka’Chava Whole Body Meal
4.5	3.5	3.5	4.4	4.3	4.0	4.2	4.0	4.4	3.8
Description: Number of servings: 15 Price per serving: $5.33 Calories per serving: 730 to 750 Protein per serving: 51 to 53 grams Fat per serving: 13 to 14 grams Carbohydrates per serving: 106 to 110 grams	Description: Type of protein: Whey protein concentrate  Cost per serving: $2.99 Calories per serving: 180 to 190 Protein per serving: 16 to 17 grams  Flavors: Chocolate, Strawberry & Cream, Vanilla	Description: Number of servings: 12 bottles  Cost per serving: $4.00 to $4.17  Nutrition info: 400 calories, 24 grams of fat, 20 grams of protein, 36 to 38 of carbohydrates, and one gram of sugar  Flavors: Banana, Cafe Mocha, Creamy Chocolate, Mint Chocolate, Strawberry, and Vanilla	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: Number of servings: 13 to 20, depending on how many scoops you take Cost per serving: $1.95 to $3.88 Calories per serving: 240 to 360 Protein per serving: 28 to 42 grams Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake Third-party tested: Informed Sport	Description: Number of servings: 20  Price per serving: $4.50 Calories per serving: 488  Protein per serving: 39 to 40 grams Fat per serving: 10 grams Carbohydrates per serving: 55 to 56 grams	Description: Type of protein: Organic pea protein, organic chia seeds Cost per serving: $3.00 Calories per serving: 230 to 240 Protein per serving: 16 grams  Flavors: Smooth Chocolate, Vanilla Bean	Description: Number of servings: 28  Cost per serving: $1.44  Nutrition info: 110 calories, two grams of fat, 15 grams of protein, seven grams of carbohydrates, and zero grams of sugar  Flavors: Caramel Sundae, Chocolate, Chocolate Bliss, Cookies n’ Cream, Horchata, Mocha, Organic Chocolate, Pumpkin Spice, Salted Caramel, Strawberry, Tropical Coconut, Vanilla, Vanilla Crème	Description: Number of servings: 15  Cost per serving: $3.99 Nutrition info: 400 calories, 27 grams of fat, 27 grams of protein, 13 grams of carbohydrates, and two grams of sugar  Flavors: Chocolate Macadamia and Creamy Vanilla	Description: Number of servings: 15 servings  Cost per serving: $4.66 Nutrition info: 240 calories, Seven grams of fat, 25 grams of protein, 24 grams of carbohydrates, and six grams of sugar  Flavors: Chai, Chocolate, Coconut Açaí, Matcha, and Vanilla
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Best Meal Replacement Shake Overall

Transparent Labs Mass Gainer

4.5

Description:

• Number of servings: 15
• Price per serving: $5.33
• Calories per serving: 730 to 750
• Protein per serving: 51 to 53 grams
• Fat per serving: 13 to 14 grams
• Carbohydrates per serving: 106 to 110 grams

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Best Meal Replacement Shake for Weight Loss

PhenQ Complete Meal Shake

3.5

Description:

• Type of protein: Whey protein concentrate 
• Cost per serving: $2.99
• Calories per serving: 180 to 190
• Protein per serving: 16 to 17 grams 
• Flavors: Chocolate, Strawberry & Cream, Vanilla

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Best Tasting Meal Replacement Shake

Soylent Ready-to-Drink Meal

3.5

Description:

• Number of servings: 12 bottles 
• Cost per serving: $4.00 to $4.17 
• Nutrition info: 400 calories, 24 grams of fat, 20 grams of protein, 36 to 38 of carbohydrates, and one gram of sugar 
• Flavors: Banana, Cafe Mocha, Creamy Chocolate, Mint Chocolate, Strawberry, and Vanilla

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Best Meal Replacement Shake for Women

Ritual Essential Protein Powder

4.4

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 Meal Replacement Shake for Men

Kaged Clean Meal Protein Shake

4.3

Description:

• Number of servings: 13 to 20, depending on how many scoops you take
• Cost per serving: $1.95 to $3.88
• Calories per serving: 240 to 360
• Protein per serving: 28 to 42 grams
• Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake
• Third-party tested: Informed Sport

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Best Meal Replacement Shake for Weight Gain

Crazy Nutrition Mass Gainer

4.0

Description:

• Number of servings: 20 
• Price per serving: $4.50
• Calories per serving: 488 
• Protein per serving: 39 to 40 grams
• Fat per serving: 10 grams
• Carbohydrates per serving: 55 to 56 grams

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Best Vegan Meal Replacement Shake

Orgain Vegan Organic Nutrition Shake

4.2

Description:

• Type of protein: Organic pea protein, organic chia seeds
• Cost per serving: $3.00
• Calories per serving: 230 to 240
• Protein per serving: 16 grams 
• Flavors: Smooth Chocolate, Vanilla Bean

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Best Meal Replacement Shake for Diabetes

310 Nutrition Meal Replacement Shake

4.0

Description:

• Number of servings: 28 
• Cost per serving: $1.44 
• Nutrition info: 110 calories, two grams of fat, 15 grams of protein, seven grams of carbohydrates, and zero grams of sugar 
• Flavors: Caramel Sundae, Chocolate, Chocolate Bliss, Cookies n’ Cream, Horchata, Mocha, Organic Chocolate, Pumpkin Spice, Salted Caramel, Strawberry, Tropical Coconut, Vanilla, Vanilla Crème

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Best Low-Carb Meal Replacement Shake

Hlth Code Complete Meal

4.4

Description:

• Number of servings: 15 
• Cost per serving: $3.99
• Nutrition info: 400 calories, 27 grams of fat, 27 grams of protein, 13 grams of carbohydrates, and two grams of sugar 
• Flavors: Chocolate Macadamia and Creamy Vanilla

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Best Organic Meal Replacement Shake

Ka’Chava Whole Body Meal

3.8

Description:

• Number of servings: 15 servings 
• Cost per serving: $4.66
• Nutrition info: 240 calories, Seven grams of fat, 25 grams of protein, 24 grams of carbohydrates, and six grams of sugar 
• Flavors: Chai, Chocolate, Coconut Açaí, Matcha, and Vanilla

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FAQs

Research

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With nearly 3 million YouTube subscribers and a laundry list of accolades as a strength athlete, Larry Wheels is easily one of the most recognizable figures in the fitness industry. However, if you only know him by name, you may be surprised at how drastically different he looks compared to some of the photos from his powerlifting days.

Noticeably leaner across the board, Wheels has clearly worked hard to prepare for the next phase of his bodybuilding journey. With his sights set on earning his International Federation of Bodybuilding and Fitness (IFBB) Pro Card at the 2023 Amateur Olympia on Nov. 1, 2023, the winner of the 2018 NPC Gold Coast Muscle Classic Heavyweight division gave a glimpse at his trimmer frame in a chest day workout vlog posted on his YouTube channel on Oct. 25, 2023.

Joining forces with IFBB Pro Luis Sierra at Team Zero Gravity Fitness in Claremont, Calif., Wheels kicked off the session with a quick physique update. After pointing out that he weighed about 265 pounds (120.2 kilograms) the last time he competed in bodybuilding, Wheels said, “I’ve never been this conditioned in my life.”

Currently tipping the scales at 240 pounds (108.9 kilograms), he needs to trim eight more pounds (3.6 kilograms) off his sizable frame before he steps on stage. But with the 2023 NPC/IFBB Pro League Ultimate Warriors contest taking place in Anaheim, Calif., just four days before the 2023 Amateur Olympia, Wheels didn’t want to risk getting injured by going too heavy during the workout.

Still, he and Sierra, along with Team Zero Gravity founder and head coach Ryan Bentson, completed a series of four chest exercises that provided a fantastic pump. The workout begins at the 2:45 mark of the video.

Plate-Loaded Chest Press Machine

Starting off on a TuffStuff Fitness chest press machine prototype designed by Bentson, Wheels warmed up with a 45-pound (20.4-kilogram) plate per side. He pushed his pecs further using a progressive overload method, adding another 45-pound plate per side for his second set.

Although Bentson noted that the machine can feel heavy quickly, that didn’t stop the trio from increasing the weight again. Gripping the handles so that his palms faced inward, Wheels had no trouble completing a third set that included an additional 25 pounds (11.3 kilograms) on each side. Even when the group swapped out the 25-pounder for a 45-pound plate, he completed every rep with relative ease compared to his training partners.

Perhaps that shouldn’t have been a surprise given Wheels’ powerlifting background. He told Sierra that he’s used 250-pound (113.4-kilogram) dumbbells for bench press training and 185-pound (84-kilogram) dumbbells for the seated shoulder press. However, lifting that heavy can be a challenge when you’re at the end of a contest prep and depleted of muscle-fueling glycogen.

Interestingly, although Wheels revealed that he’s been eating an incredibly low 1,000 calories per day (including zero carbohydrates) for the previous three weeks to drop from 270 pounds (122.5 kilograms), he doesn’t find cutting nearly as difficult as bulking.

“When you’re doing bulking right, you wake up full, you go to bed full, you’re never hungry,” Wheels explained. “If you’re hungry and you’re bulking, you’re not bulking hard enough. When I’m bulking, there’s never a point in the day where I’m enjoying anything.”

After finishing up their final set, the group moved on to another machine that worked the chest in a much different manner.

Plate-Loaded Incline Flye Machine

Next, Wheels and his training partners worked on the plate-loaded incline flye machine to get a full stretch of the pecs. Despite being “flat” due to a lack of glycogen in his muscles, Wheels had visible striations in his chest as he performed the exercise.

Ordinarily, bodybuilders will consume carbohydrates shortly before a contest to produce a fuller look. However, with Wheels needing to make weight for the Amateur Olympia just 48 hours after he hits the stage in Anaheim, Bentson said he will compete in the first show without any carbs in his system.

In between sets, Wheels practiced his poses, showcasing a well-balanced physique that should surely look even more impressive when he’s filled out for his second show.

Plate-Loaded Incline Press Machine

The second-to-last exercise targeted the upper pecs, anterior deltoids, and triceps. Starting with a pair of 45-pound plates per side, the group ramped up the intensity with every set. A shirtless Wheels looked right at home working with 180 pounds (81.6 kilograms) worth of plates on each side for five repetitions on the penultimate set.

To finish off this portion of the workout, the group utilized a “burn out,” in Wheels’ words. The weight was reduced back to the starting point, 90 pounds (40.8 kilograms) per side, and the athletes aimed to complete as many repetitions as possible, with Wheels tallying 19.

High-to-Low Cable Crossover

The workout ended with cable crossovers — an isolation movement that applies a high amount of tension to the pecs. This chest flye variation brought out the striations in Wheels’ chest and arms even more, especially as he squeezed his pecs together.

During the final part of the session, Wheels discussed the differences between getting contest-ready and following a less-strict lifestyle.

“I’m a lot happier at 280. I’m a lot happier when you eat what you want, whenever you want,” Wheels said. “Looking good is great for the odd time that I look in the mirror and make a video. Outside of that, it’s a constant battle mentally of ‘can’t have that’ and ‘can’t have this’ and it’s just not as fun as being huge and eating whatever you want.”

Ultimately, though, the decorated athlete acknowledged that he’s on a mission to see what he’s capable of. Still determined to become the strongest professional bodybuilder of all time, Wheels stated that he hasn’t abandoned his goal of eventually completing a 1,000-pound deadlift.

Efficient Contest Prep Chest Workout

Although no specific number of reps or sets were provided, you can utilize this short-but-sweet chest workout as a baseline for your own muscle-building goals. Aim for three to four sets of eight to 12 reps of each exercise, and don’t be afraid to use a relatively challenging weight on the chest press and incline press, as they’re multi-joint movements which incorporate your shoulders and triceps, as well as your chest.

• Plate-Loaded Chest Press Machine  
• Plate-Loaded Incline Fly Machine
• Plate-Loaded Incline Press Machine
• High-to-Low Cable Crossover

Given all the success he’s enjoyed as a strongman, powerlifter, bodybuilder, and fitness influencer, no one should doubt Larry Wheels’ ability to deliver a winning performance. However, he certainly faces a tough challenge to go from being a 270-pound strength athlete to a 232-pound Classic Physique competitor in what’s become arguably the most popular division in the sport of bodybuilding.

Featured Image: Larry Wheels / YouTube

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Protein is the number one macronutrient that most gym rats and athletes associate with building muscle. It’s usually the centerpiece of a goal-focused diet plan, whether it’s a big serving of grilled meat taking up the majority of room on a plate or a shaker bottle filled to the brim with protein powder.

Some of us don’t mind eating an unvaried diet of the same few foods, day in and day out, year after year. Others need more variety in their diet to accommodate differing tastes, overall compliance, and the simple practicality of eating with family and friends.

With all of the different protein options available, along with some creativity, you will never have to endure a repetitive diet again. Let’s go over a list of 20 high-quality, high-protein, low-carbohydrate foods to make your diet varied, interesting, and, most of all, effective.

Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen, diet plan, and/or supplement protocol, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for individualized consulting with a qualified medical professional.

High-Protein, Low-Carbohydrate Foods

• Benefits of a High-Protein Diet
• 20 High-Protein, Low-Carbohydrate Foods
• Sample High-Protein Menu Plan

The Benefits of a High-Protein, Low-Carb Diet

While protein does function in the repair and building of muscle tissue, it also is used by our bodies for more biological, less obvious, functions including make hormones and enzymes.

Protein also beats fat and carbohydrates for the thermic effect of food (TEF) — the increase in your metabolic rate that naturally occurs after eating. A higher TEF essentially means that you can eat more of it, compared to the two other macronutrients, with less chance of those calories being stored as body fat. (1)

Additionally, protein has a higher satiating effect than the other macronutrients. You’ll feel more full after a meal rich in protein, compared to a meal that’s carb- or fat-dominant. (2) All these benefits of protein can combine to make you leaner, more muscular, more satisfied, and potentially more healthy overall — just by focusing on a relatively high-protein diet.

Depending on your individual goals and current body composition, protein is typically prescribed at 0.8 to 1.25 grams per pound of body weight (1.76 to 2.75 grams per kilogram of body weight). Because athletes and lifters have varying goals for their target weight and body composition, the total calories and macronutrient breakdown are calculated respectively for weight loss, muscular weight gain, or maintenance.

Since protein is most often the macronutrient not drastically changed depending on your specific goal — while carbohydrates and fats are significantly scaled up and down — incorporating enough high-protein, low-carbohydrate food items can be an important part of designing a successful nutrition plan. 

The 20 Best High-Protein, Low-Carb Foods

Your individual daily meals certainly don’t need to include each of these foods throughout the day — that would be beyond impractical. However, regularly rotating your protein choices can deliver a variety of micronutrients (including vitamins and minerals), while also adjusting your macronutrients (total carb and fat intake).

While the foods listed are all relatively high in protein and low in carbohydrates, the fat content varies, which allows you to more accurately choose foods that fit your individual plan and goals. Try to get past any reluctance to trying some new foods or new methods of cooking. No rule says your options are limited to “grilled or boiled.”

Eggs

Eggs contain protein and healthy fats. They can be prepared in omelets, stews, scrambles, and frittatas to which meats, vegetables, cheeses, and herbs are often added. This provides a variety of flavors and textures. Hard or soft-boiled eggs can also make a convenient, portable snack, and can be used to complete a range of salads from classic egg salad to a comprehensive “chef’s salad.”

• Serving Size: One large egg
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 1 gram
• Calories: 74 calories

Egg Whites

Using exclusively egg whites in an omelet or scramble is a way to bump up a meal’s protein content without adding extra carbohydrates or fat. The whites can also be used in smoothies and muffins for added texture and volume, along with additional protein. Pasteurized liquid egg whites, sold in cartons, provide convenience because they do not have to be painstakingly separated from the yolks in a whole egg.

• Serving Size: ½ cup
• Protein: 13 grams
• Fat: 0 grams
• Carbohydrates: 1 gram
• Calories: 63 calories

Salmon

Salmon contains protein and heart-healthy omega-three fatty acids. (3) Because it contains a moderate amount of fat, it has a smooth mouthfeel unlike some more lean fish. It can be pan-fried, roasted, poached, broiled, or grilled, or even served over a salad. Salmon is also available canned and pre-cooked, making it a convenient, go-to source of protein when short on time.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 22 grams
• Carbohydrates: 0 grams
• Calories: 236 calories

Sardines

Sardines, like salmon, are another source of protein and omega-three fatty acids. The fresh variety can be similarly pan-fried, broiled, roasted, or grilled, or served over a salad. They are commonly available canned, packed either in water or oil, sometimes available with a variety of herbs, seasonings, and sauces, making them another convenient source of pre-cooked protein. Oil-packed sardines will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 19 grams
• Carbohydrates: 0 grams
• Calories: 354 calories

Tuna 

Tuna is a low-fat source of protein. Again, the fresh variety can be pan-fried, baked, or grilled, or served over a salad. It is commonly available canned or in pouches, packed in water or oil. Oil-packed tuna will contain higher levels of fats.

• Serving Size: 6 ounces
• Protein: 42 grams
• Fat: 3 grams
• Carbohydrates: 0 grams
• Calories: 190 calories

Shrimp

Shrimp is a lean shellfish that has relatively few calories for its volume. A relatively large amount can be eaten without necessarily “overeating,” making it a satisfying choice for people on weight-loss diets.

It can be grilled, sauteed, baked, or skewered for kebabs. It’s also a popular choice for tacos, burritos, and seafood salads. High-quality shrimp may be served raw in shrimp ceviche — a salad in which acid from citrus juice and onion denature its protein, instead of traditional cooking.

• Serving Size: 6 ounces
• Protein: 35 grams
• Fat: 3 grams
• Carbohydrates: 2 grams
• Calories: 180 calories

Pork Chops

Pork chops are a source of protein with varying amounts of fat depending on the cut. Because some cuts are fairly lean and subject to dryness, they are sometimes brined or marinated before cooking, adding both moisture and flavor. They are suitable for pan-frying, grilling, or roasting. They are available bone-in or boneless.

• Serving Size: 6 ounces
• Protein: 36 grams
• Fat: 18 grams
• Carbohydrates: 0 grams
• Calories: 306 calories

Pork Shoulder

Pork shoulder is a moderate-fat source of protein. It is a traditional barbecue item and can be braised, smoked, roasted, or skewered. It can be used in tacos, sandwiches, salads, soups, stews, and pasta, or served on its own as a main entree.

• Serving Size: 6 ounces
• Protein: 63 grams
• Fat: 30 grams
• Carbohydrates: 0 grams
• Calories: 454 calories

Ham

Ham is a relatively lean source of protein. It is a pork leg cut that has been preserved by curing. It is sometimes additionally preserved by smoking. It can be consumed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a main entree.

• Serving Size: 6 ounces
• Protein: 37 grams
• Fat: 8 grams
• Carbohydrates: 2 grams
• Calories: 236 calories

Sirloin Steak

Sirloin is one of the leaner cuts of steak. It can be prepared by grilling, roasting, pan-frying, or skewered for kebabs. Like most cuts of steak, it is commonly served as a main entree, but can be served over salads, alongside eggs at breakfast, and in sandwiches, fajitas, tacos, omelets, or frittatas.

• Serving Size: 6 ounces
• Protein: 52 grams
• Fat: 8 grams
• Carbohydrates: 0 grams
• Calories: 300 calories

Strip Steak

Strip steak is another relatively lean cut of red meat. It can be prepared in a variety of ways, nearly interchangeable with sirloin.

• Serving Size: 6 ounces
• Protein: 48 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 294 calories

Ribeye Steak

Ribeye steak is a higher-fat steak with much marbling and a strong flavor.  It can be prepared similar to other cuts of steak. The higher fat content should be taken into consideration when preparing and serving, as ribeye will yield a higher calorie meal.

• Serving Size: 6 ounces
• Protein: 40 grams
• Fat: 37 grams
• Carbohydrates: 0 grams
• Calories: 494 calories

Lean Ground Beef

Lean ground beef has a fat content of 5%, which can be preferred over higher fat ground beef options to monitor total calorie intake. It can be used to make hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or a classic meatloaf.

• Serving Size: 6 ounces
• Protein: 44 grams
• Fat: 10 grams
• Carbohydrates: 0 grams
• Calories: 280 calories

Beef Liver 

A staple of bodybuilding diets back in “the old days,” beef liver and other organ meats have made a comeback on some personal menus thanks to its consumption being dubiously promoted on social media. Like other organ meats, liver has a strong flavor and it tends to either be loved or intensely disliked. It can be prepared by grilling or pan-frying.

• Serving Size: 6 ounces
• Protein: 50 grams
• Fat: 9 grams
• Carbohydrates: 8 grams
• Calories: 324 calories

Cottage Cheese

Cottage cheese is a dairy product consisting of curds and whey from skimmed milk, to which cream is added. It has a sour flavor, and it can be eaten on its own, with pasta, on toast, or with granola, nuts, fruit, or vegetables. It is commonly available in fat-free, 1%, 2%, and 4% (whole or full-fat) varieties.

• Serving Size: 1 cup, 4% (full-fat)
• Protein: 25 grams
• Fat: 8 grams
• Carbohydrates: 8 grams
• Calories: 222 calories

Greek Yogurt

Greek yogurt is yogurt strained of most of its whey, giving it a thicker consistency and higher-protein content than a similar volume of more common, unstrained yogurt. It can be eaten plain, topped with fruit, granola, seeds, or nuts, and used in smoothies. It is available in fat-free, 2%, and full-fat varieties. Note that many pre-flavored Greek yogurts often contain higher levels of carbohydrates from added sugar.

• Serving Size: 1 cup, 2%
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 9 grams
• Calories: 160 calories

Chicken Breast

Chicken breast is a quintessential muscle-building food because it is a low-fat source of protein that can be eaten in a variety of forms. It can be poached, grilled, pan-fried, roasted, or skewered for kebabs. It can be cut and served in sandwiches, on salads, in omelets, soups, frittatas, quiches, and tacos, or served as a showcase main entree.

Because of a mild flavor, it can serve as a blank slate for flavor profiles of your choice. Don’t be afraid to experiment with seasonings beyond simple salt and pepper.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 52 grams
• Fat: 6 grams
• Carbohydrates: 0 grams
• Calories: 281 calories

Chicken Thighs

Chicken thighs are a protein source moderate in fat. Like chicken breast, thighs can be eaten in a wide variety of forms. They can be braised, pan-fried, roasted, grilled, or skewered for kebabs. They can also be used in stews, soups, quiches, tacos, sandwiches, and tacos, or used as a main entree.

• Serving Size: 6 ounces, boneless/skinless
• Protein: 42 grams
• Fat: 15 grams
• Carbohydrates: 0 grams
• Calories: 310 calories

Whey Protein Powder

Whey protein powder is a convenient, low-fat, low-carbohydrate protein. It is dried whey, which is the portion of milk that separates from curds during cheesemaking. It is a convenient protein source, with a shaker bottle or blender, a protein shake can be made in seconds and carried out the door.

Other items, such as fruit, nut butters, vegetables, and different kinds of milk or milk alternatives can be added to make a customized smoothie. Whey protein can also used in recipes for pancakes, muffins, cakes, and even cookies. Note that scoop portions and specific macronutrients will vary between brands and flavors.

• Serving Size: 1 scoop (31 grams)
• Protein: 24 grams
• Fat: 3 grams
• Carbohydrates: 3 grams
• Calories: 120 calories

Casein Protein Powder

Casein protein powder is another convenient, low-fat, low-carbohydrate protein. It is dried casein, the milk protein of curds. Casein is sometimes considered a “slow digesting” protein, allowing it to increase feelings of satiety and curb hunger for longer periods. (4) The same method and recipes used for whey protein powder can be used for casein. Similarly, the scoop portions and specific macronutrients will vary between brands and flavors.

• Serving Size: 1 scoop (33 grams)
• Protein: 24 grams
• Fat: 0 grams
• Carbohydrates: 3 grams
• Calories: 110 calories

Sample High-Protein Menu Plan

Now that you have a list of a wide variety of protein-packed foods, here is an example of a day’s menu for a 200-pound (90.7-kilogram) athlete. Seeing a full day’s plan should help you see how to work high-quality protein choices into your diet.

The sample plan is calculated to provide approximately 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, 3,500 total calories, 20% of the calories from fat, and the remaining calories from carbohydrates. This is a general, effective guideline for athletes and offseason bodybuilders.

Meal One

• Omelet — 1 cup egg whites, 1 whole egg, 1-ounce ham, ½-cup cooked spinach
• Cream of Wheat cereal — 1 cup
• Banana — 1 medium

Total: 50 grams protein, 9 grams fat, 106 grams carbs, 684 calories

Snack One

• Smoothie — 1 scoop whey protein powder, ½ cup 2% Greek yogurt, 1 tablespoon peanut butter, ½-cup oatmeal, 1 cup frozen fruit, 2 cups water

Total: 45 grams protein, 16 grams fat, 53 grams carbs, 505 calories

Meal Two

• Broccoli — 1 cup, cooked
• Chicken Breast — 6 ounces, boneless/skinless
• Rice — 2 cups
• Avocado — 1 medium

Total: 65 grams protein, 28 grams fat, 107 grams carbs, 949 calories

Snack Two

• Full-Fat (4%) Cottage Cheese — 1 cup
• Granola — 1 cup

Total: 34 grams protein, 15 grams fat, 57 grams carbohydrates, 390 calories

Meal Three

• Asparagus — 1 cup, cooked
• Sirloin Steak — 6 ounces
• Potato — 10 ounces, baked
• Butter — 1 tablespoon

Total: 67 grams protein, 19 grams fat, 118 grams carbohydrates, 905 calories

Daily Total

• Protein — 261 grams
• Fat — 87 grams
• Carbohydrates — 441 grams
• Calories — 3,433 calories — 30% protein, 22% fat, 51% carbohydrates

A Protein-Packed Plan

Now you have the knowledge to work a variety of high-protein foods into your diet without compromising on quality or nutrition, and without settling for a humdrum existence rotating between the same two or three protein sources. Setup an overall plan that suits your physique or performance goals, and make adjustments as needed to ensure success. Get out your calculator, pen and paper, frying pan, and grill, and get to it.

References

1. Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
2. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
3. Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., & Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. https://doi.org/10.1016/j.eclinm.2021.100997
4. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.

Featured Image: VasiliyBudarin / Shutterstock

The post The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian appeared first on Breaking Muscle.

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Having already earned my CPR/AED and CPT certifications through the International Sports Sciences Association (ISSA), I was eager to explore other options that could enhance my abilities and income-earning opportunities as a fitness professional. As I expanded my client base at YouFit, where I started working as a personal trainer shortly after getting my certification, I quickly realized that few understood the basics of nutrition. In fact, it was evident that many people need more help with figuring out how to fuel their bodies rather than how to move them.

I took advantage of the partnership between ISSA and YouFit and scored a discounted rate on a specialization course: the nutritionist certification course. This certification course allowed me to gain an in-depth understanding of how to put together an effective nutrition program. Ripe with helpful resources like video lectures, downloadable client forms, and direct access to ISSA’s resident nutrition expert, the course contains all the tools you need to not only pass the final exam, but also become a more confident and capable health and fitness coach.

This ISSA nutrition certification review provides a comprehensive breakdown of the course materials — including the Fitness Nutrition textbook and chapter quizzes — and covers other key components so you can decide whether to take the plunge and purchase the course. (Hint: It’s well worth it.)

Key Takeaways

• For about $650, the ISSA nutrition certification course is a wise investment for personal trainers and health coaches who want to expand their business by offering a valuable service to both current and prospective clients.
• Besides going in-depth on scientific topics like macronutrients, micronutrients, metabolism, digestion, and hydration, this nutrition program also addresses important areas like behavior change, goal setting, and motivation — all of which contribute to a client’s success.
• While the final exam contains 100 multiple-choice questions and a six-part essay portion, it’s an open-book test. You should have no trouble meeting the 70 percent threshold to pass, especially if you utilize the study materials and perform well on the chapter quizzes.

ISSA Nutritionist Certification

4.5

• Cost: Starts at around $53.27 per month
• Course length: 10 weeks or fewer
• Study materials: Digital textbook, video lectures, quizzes, Nutrition Bootcamp
• Minimum passing score on final exam: 70 percent

Check Price

What is the ISSA Nutrition Certification?

One of many specializations available through ISSA, their nutrition certification course is a great way to get a leg up on the competition and help your clients crush their goals faster. For certified personal trainers like me who want to provide the best possible science-backed guidance on how to stay properly fueled, it’s hard to go wrong with a program like this. It allows you to work at your own pace as you learn about everything from determining a client’s ideal macronutrient intake to putting together a well-rounded supplement stack to building a nutrition coaching business.

Along the way, your knowledge will be tested with chapter quizzes to see your progress. Pairing the Fitness Nutrition textbook with video lectures provides a solid foundation for learning that you can build upon further with the help of a dedicated Success Coach who you can access via email or by calling the ISSA support line during business hours. Although I didn’t take advantage of this resource, having it available certainly qualifies as a plus for this nutrition program, especially if you struggle with some of the more science-heavy subjects.

By the time you complete the course and pass the final exam, you will be empowered to provide your nutritional expertise to clients who want to lose fat, gain muscle, or simply improve their overall health and wellness. After all, obtaining your cert from an organization that earned accreditation from both the National Commission for Certifying Agencies (NCCA) and the Distance Education and Training Council (DETC) gives validity and added value to you and your growing business.

RELATED: How to Become a Personal Trainer

ISSA Nutrition Certification Course Highlights

Registering for the ISSA Nutritionist course is the first step in becoming a more effective certified personal trainer and lifestyle coach. You will immediately gain access to a guided study program that includes the online version of the Fitness Nutrition textbook, nearly 20 video lectures, and dedicated chapter quizzes designed to prepare you for the final exam. The program is meant to be completed in 10 weeks, but because you can complete the course at your own pace, you may be able to obtain your nutrition certification even faster.

As you make your way through the course, you will gain an in-depth understanding of everything from energy systems to fad diets to common vitamin deficiencies. Even though the breadth of information might seem overwhelming at times, rest assured that you will be a superior coach by spending the time, money, and energy on seeing this nutrition program through.

Once you complete all the quizzes, you will then be able to take the final exam, which consists of 100 multiple-choice questions and six essay questions. You must earn at least a 70 percent overall to earn a passing grade from ISSA. The test is untimed (it took me about two hours) and open-book, so you shouldn’t have too much trouble hitting that mark on your first attempt.

Overall, I thought the ISSA nutrition certification course was worth it for multiple reasons. First, I received all the tools I needed to deliver high-quality programming and guidance for my clients, including downloadable forms. Second, I had the option to utilize resources like the online student forum and Nutrition Educational Bootcamp for further support. Finally, it set me up for more financial success in the future by giving me another avenue to earn income as a fitness professional.

Who Should Get the ISSA Nutrition Certification

• Coaches who seek more in-depth knowledge on nutrition than what’s provided in standard personal trainer certification programs.
• Coaches who want to get better results from current clients or be better-prepared to help new clients reach their goals.
• Entrepreneurial-minded individuals who want to attract more business by providing a valuable service that other trainers may not offer.
• ISSA-certified personal trainers who want to satisfy their continuing education unit (CEU) requirement and save on recertification fees.

Who Shouldn’t Get the ISSA Nutrition Certification

• Anyone who wants to prescribe medical nutritional therapy (treating medical conditions with diet), as this does not fall under the scope of practice for a nutrition coach.
• Anyone who desires to work as a registered dietician, which requires a bachelor’s degree from an approved supervised clinical program, passing the Commission on Dietetic Registration (CDR) final exam, and completion of CEU requirements to maintain registration.
• Certified personal trainers who have a formal education in sports nutrition or food science, as they will likely already be familiar with a majority of the course material content.

RELATED: Nutritionist vs. Dietitian: What’s the Difference Between These Nutrition Experts?

How Much Does the ISSA Nutrition Certification Cost?

Without any discounts, the ISSA nutrition certification typically costs just north of $600. Keep in mind, though, that the organization regularly offers specials throughout the year that may lower that total. You can also save money by pairing the ISSA CPT course with a specialization like the Nutritionist course to become a certified Fitness Coach for less than $1,000.

Moreover, ISSA makes it easier for students to afford their nutrition program by offering three payment plan options. If you rather not pay in full, you can choose between a six- or 12-payment setup. Not only does that give you the flexibility to spread out the total cost, but it also comes with the benefit of being interest-free.

ISSA Nutrition Certification Course Materials

Registering for this self-paced course gives you access to a wealth of study guide materials and other useful resources you can even use after you earn your nutritionist certificate.

From video lectures that further explain some of the topics covered in the online textbook to quizzes that reinforce key concepts and help prepare you for the final exam, let’s take a look at what ISSA provides students:

Fitness Nutrition Textbook

Featuring contributions from nine individuals — including Daniel Gastelu, ISSA Professor & Director of Nutritional Sciences, and Adam Seal, a postdoctoral researcher at California Polytechnic State University’s Department of Kinesiology and Public Health — the Fitness Nutrition textbook spans 19 chapters and is nearly 500 pages long. Revised in September 2022, it is well-organized and fairly user-friendly, with plenty of images, tables, and graphs that provide additional context.

While the chapters vary in length, most fall between 10 and 20 pages. Each one is separated into multiple sub-topics, with some featuring as few as two (Chapter 2: Cells, Organ Systems, and Digestion) and others being broken down into far more sections. For instance, the chapter on protein covers 10 topics ranging from protein’s role in the body to how it’s digested to why athletes need it for optimal performance.

Here is a complete list of the chapters in the latest version of the ISSA’s Fitness Nutrition textbook:

1. Nutrition
2. Cells, Organ Systems, and Digestion
3. Metabolism and Energy Balance
4. Carbohydrates
5. Protein
6. Fats
7. Vitamins
8. Minerals
9. Water and Hydration
10. The Role of the Nutrition Coach
11. Stages of Change and Motivational Interviewing
12. Client Assessment and Goal Setting
13. Business in Nutrition Coaching
14. Dietary Guidelines
15. Product and Supplement Labels and Claims
16. Supplements
17. Navigating Successful and Trending Diets
18. Special Nutrition Scenarios
19. References

As someone who signed up for the certification course with a solid foundation of the fundamentals of nutrition, I still found the textbook to be a valuable resource. That being said, some of the earlier chapters were quite science-heavy and not necessarily the most pertinent for a personal trainer. The chapters on cells and organ systems and metabolism and energy balance made me feel like I had been transported straight back to high school biology — which wasn’t exactly my cup of tea.

However, after getting through those more complicated chapters, I found a majority of the textbook to be directly applicable to my role as a personal trainer and fitness coach. Sure, some of the information on macronutrients had some crossover from the ISSA CPT course. But the in-depth material on micronutrients, hydration, and the psychological and business aspects of being a nutrition coach certainly gave me a more well-rounded understanding of all the aspects it takes to steer a client in the right direction.

From a coaching perspective, I particularly appreciated the “Product and Supplement Labels and Claims” chapter for providing detailed tables of the requirements needed to make claims like “All Natural” and “Good Source Of” on food labels. Since the general public is largely unaware of these intricacies that can have a major impact on their health and wellness, this is exactly the type of easily digestible information that we as certified personal trainers need to educate our clients on.

Video Lectures

To supplement the textbook, ISSA also provides video lectures that highlight key points from complex chapters. Throughout the 10-week guided study plan, visual learners can brush up on their knowledge by watching videos on topics like common digestive orders, protein bioavailability, simple vs. complex carbohydrates, and psychology and food marketing.

In total, there are 19 video lectures included with the ISSA nutrition coach certification course. However, because most of them fall under the two-minute mark, you certainly shouldn’t (or can’t) rely on them to give you all the information you need to comprehend the associated chapter.

Quizzes

The ISSA nutritionist program challenges you to demonstrate your understanding of the course material through a series of 18 open-book quizzes. Each one contains 10 multiple-choice questions that stem directly from the textbook.

While it’s important to obtain a high score for your own understanding, there is no minimum threshold you must meet. Plus, you can take the quizzes as many times as necessary. I found the majority of them to be fairly straightforward, requiring an average of about 30 minutes or so to complete.

Speaking of completion, you will be able to access and start your final exam only after you finish all of the 18 quizzes.

Nutritionist Educational Bootcamp

If you need more assistance than what the textbook and lectures provide, ISSA has you covered. The Nutrition Bootcamp takes things to the next level with five weeks of direct access to high-level experts.

During the five hour-long video sessions, ISSA Elite Trainer & Senior Content Developer Jenny Scott and Lionel University faculty member Dr. Alex Hoffman deliver comprehensive lessons on study skills specifically aimed at certain chapters. For example, their Week 5 Nutrition Bootcamp covered test-taking tips, special scenarios for nutrition coaching, and building a business.

For more individualized support, the duo hosted open office hours for five live one-hour sessions. Although I didn’t participate, other students can benefit greatly from getting direct answers to their questions in preparation for the ISSA exam.

Client Forms Library

Available in the “Downloads” section in ISSA’s student portal is a collection of forms and handouts that can make life much easier if you’re a personal trainer.

Here’s what’s included:

• Client Intake Form
• Exercise History Questionnaire
• Exercise Physical Activity Readiness (PAR) Questionnaire
• Health History Form
• Medical History Form
• Three-Day Dietary Log

While you don’t have to utilize these forms, it can save you a ton of time from having to create your own. Because YouFit provides personal trainers with their own forms for gathering client data, I didn’t use the ones available through ISSA. But anyone who’s looking to go into private coaching can rely on this resource and use the recognizable ISSA branding to bring instant credibility when working with a new client.

Final Exam for the ISSA Nutritionist Certification

Once you’ve completed all the quizzes and utilized the study materials, you should be prepared for the last stage of the ISSA nutrition certification program: the final exam. 

Like the ISSA personal trainer certification course, the exam for the nutrition course is untimed, meaning you can take breaks and pick back up where you left off. On the other hand, the structure of the final exam differs in that it consists of both multiple-choice questions and essay questions, such as describing and explaining the role of the three macronutrients and providing the recommended dietary allowances for each. 

I found it to be more challenging than the ISSA personal training certification test, especially with the addition of a written portion. For transparency’s sake, I scored an 86 on the multiple-choice section and received 92 out of a possible 120 points on the essay section for a cumulative score of 81 percent.

Expected Study Time

ISSA breaks down the course into 10 weeks, with some weeks covering multiple chapters from the textbook. Because some of the science-heavy content can be challenging to comprehend, you may spend more time studying some chapters than others.

From my experience, it took about an hour and a half of study time per day for just over a month for me to complete the course from start to finish. However, fitness trainers who aren’t familiar with the basic tenets of food science may need longer.

Pass Rate

Just how difficult is it to hit that 70 percent mark on the ISSA nutritionist final exam? With a pass rate of 85 percent, it’s clear that the course materials do a more-than-adequate job of getting students ready to earn their cert. Still, it’s interesting to note that the pass rate for the ISSA CPT certification exam is slightly higher at about 90 percent.

Retest Cost

Don’t fret about any financial ramifications if you fail to pass the final exam on your first try. The ISSA provides one free retest for its nutrition certification program. And since the exam is open-book, you should be able to achieve at least a 70 percent if you have to retake it.

However, if you don’t pass on your two free attempts, there is a $99 resubmission fee per subsequent attempt. 

ISSA Continuing Education Requirements

If you obtained your personal training certification through ISSA, you must complete at least 20 continuing education units (CEUs) through workshops, seminars, other certifications, or other approved activities every two years. Luckily, going through their nutrition certification program will not only take care of that 20-unit requirement, but also allow you to skip out on having to pay a $99 recertification fee.

Although that wasn’t the primary reason I signed up for the course, I gladly welcomed this added bonus with open arms. And with my CEUs already taken care of, I can focus my efforts on getting the best results for my clients.

Expected Salary

Nutrition coaching can be a solid career choice if you know how to market your services. According to ZipRecruiter.com, as of September 11, 2023, the national average salary for a nutrition health coach was $43,270. Most coaches can expect to make around $21 per hour, though that figure varies by state.

While that salary range won’t make you a millionaire, you can boost your earning potential by establishing a strong online presence. Building a loyal following on social media and learning how to consistently reel in new clients via testimonials and engaging video content can help you stand out in a crowded field of certified personal trainers and nutrition coaches.

Other ISSA Certification Programs

Whether you want to start your career as a CPT or add a specialization to your resume, ISSA offers a wide range of courses that you can complete from the comfort of your own home.

In addition to Nutritionist, here are some of their most popular fitness certification options:

• Master Trainer
• Elite Trainer
• Corrective Exercise
• Fitness Coach
• Certified Health Coach
• Online Coach
• Bodybuilding Specialist
• Powerlifting Instructor

Plus, there’s even a second nutrition-based program you can partake in through ISSA: the Precision Nutrition Certification.

Precision Nutrition Certification

Should you find yourself in need of even more nutrition tools, there’s another option available, albeit at a much steeper price. At a cost of about $1,200, the ISSA Nutrition & Fitness Coach certification program allows you to obtain two world-class certifications thanks to a partnership with one of the biggest leaders in the fitness industry: Precision Nutrition.

Partaking in this two-part course allows you to earn ISSA’s top-rated personal trainer certification and Precision Nutrition’s Level 1 Certification for a fairly affordable price. You can take both courses at your own pace, and each final exam is open-book. Ultimately, though, if you’re focused more on training than delivering ultra-detailed nutrition protocols, you’ll be safe with signing up for the standard ISSA nutritionist course.

ISSA vs. NASM 

Like ISSA, the National Academy of Sports Medicine (NASM) has a pathway for personal trainers to become certified in nutrition coaching. Written and reviewed by 20 leading experts, the NASM Certified Nutrition Coach Certification (CNC) curriculum includes 24 in-depth chapters across three sections: Nutritional Science, Behavior Change Strategies, and Nutrition Coaching. The course culminates in an open-book final exam that contains 100 multiple-choice questions, which you must finish within 90 minutes.

To earn the NASM CNC, you must obtain a score of at least 70 percent. You are allowed to retake the test two more times if you do not pass initially. If you fail all three attempts, you must contact the Member Services team via phone to discuss your options. From a cost perspective, NASM is slightly more expensive than ISSA, checking in at around $750. However, the organization also offers interest-free financing as an incentive.

NASM Nutrition Certification

4.3

• Cost: Starts at around $66 per month
• Course length: Four to 10 weeks
• Study materials: Digital learning platform, practice quizzes, downloadable PDF version of the textbook
• Minimum passing score on final exam: 70 percent

Check Price

ISSA vs. ACE

Compared to ISSA, the American Council on Exercise (ACE) offers a more affordable option for nutrition certification. At just under $500, their Fitness Nutrition Specialist Program might be more palatable if you have a limited budget. Not only does the course include an eBook, video lectures, and quizzes, but it also features a podcast that goes through the details of each stage of the behavior change process.

Just like ISSA, ACE requires students to score at least a 70 percent on the final exam to earn a passing grade. Not only do you get to take the test at home, but you are allowed unlimited retakes. Keep in mind that because the ACE nutrition program is a continuing education course, you must already hold an NCCA-accredited certification to be able to make the claim of “specialist.” 

ACE Fitness Nutrition Specialist

4.0

• Cost: Starts at around $367
• Course length: 25 hours (around four weeks, depending on how often you study)
• Study materials: Fitness nutrition manual, video lectures, podcasts, quizzes
• Minimum passing score on final exam: 70 percent

Check Price

Parting Thoughts on the ISSA Nutritionist Certification Program

As someone who underwent a major weight-loss journey, I can sympathize with those who struggle to get their nutrition right. However, going through the process of shedding 75 pounds and finding my calling as a personal trainer and fitness coach taught me how important it is to be aware of everything you put into your body. Building off that first-hand experience by taking the ISSA nutritionist certification program sharpened my skills and knowledge, opened more doors to make more money, and most importantly, put me in a stronger position to help other people achieve their own physique and health goals.

So, if you’re ready to take your career as a fitness professional to the next level, don’t hesitate to sign up for a specialization program that both you and your clients can benefit from for years to come.

The post ISSA Nutrition Certification Review (2023): Cost Breakdown, Course Highlights, and More appeared first on Breaking Muscle.

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While previous Mr. Olympia winners, including current titleholder Hadi Choopan and 2019 champion Brandon Curry don’t have to worry, other Olympia hopefuls suddenly face a steeper climb to secure a spot in the most prestigious bodybuilding show in the world.

With the 2023 Mr. Olympia contest scheduled for Nov. 3-5, there’s now even more pressure on the competitors’ sculpted shoulders to impress the judges with their physiques and posing routines. In a move that could have career-altering implications, the Olympia Qualifying System (OQS) will only grant the top three finishers in the Mr. Olympia an automatic berth in the following year’s contest.

On Oct. 23, 2023, Olympia owner Jake Wood shared an Instagram post detailing the rationale behind the groundbreaking decision:

“In recent years, the top 5 finishers in the Mr. Olympia division have received an automatic qualification to the following year’s Olympia, but after consulting with the IFBB Pro League we have decided to make a change.

Starting with this year’s event, only the top 3 in the Mr. Olympia will automatically qualify for the following year’s Olympia. We are making this change in an effort to add some additional star power to the various regional events held worldwide. This change is being made with the full support of the IFBB Pro League as we all share an interest in maintaining a system that strengthens events at all levels.”

The new rule applies not only to the Men’s Open division, but also to the other 10 divisions — 212, Men’s Physique, Classic Physique, Wheelchair, Women’s Bodybuilding, Women’s Physique, Figure, Fitness, Wellness, and Bikini.

Most importantly, the change will be effective immediately, which should make the upcoming show in Orlando, FL that much more competitive. Finishing among the top five at the sport’s most recognizable contest has always been seen a serious achievement. However, athletes in this year’s lineup may be that much more hungry for a higher placing and more likely to consider a result outside of the top three a significant disappointment.

Of course, this is just the latest shift in the Olympia qualification setup. In December 2022, the International Federation of Bodybuilding and Fitness (IFBB) decided to do away with the point system that gave competitors a chance to qualify for the Olympia. Previously, the athletes who finished with the three highest point totals over the course of the season automatically punched their ticket to the biggest show of the year.

But with the point system no longer in play, that has placed even more emphasis on performing well when it matters most. With the qualification period running from Nov. 21, 2022 until Oct. 9, 2023, here’s the path athletes from all divisions (except Wheelchair Bodybuilding) faced to earn a spot in this year’s Mr. Olympia show:

• Top five from the Men’s Open 2022 Mr. Olympia
• Top three from other 2022 Olympia divisions
• Winner of each Open contest held during the qualification period

That benefitted someone like Samson Dauda, who fell just short of a top-five finish at the 2022 Olympia with a sixth place finish in his Olympia debut. However, by taking home the title at the 2023 Arnold Classic, “The Nigerian Lion” earned a $300,000 prize and a spot in the 2023 Mr. Olympia Men’s Open lineup.

Moving forward, it will be interesting to see how the rule change impacts the competitive landscape. Reducing the number of automatic bids from five to three undoubtedly ramps up the importance of the other qualifying shows on the schedule.

With two fewer spots up for grabs at the Olympia, some athletes may need to shift their priorities and attack their training more aggressively to come out on top in other key contests.

Dauda did exactly that by getting in prime shape for the Arnold Classic and capturing top honors for his efforts. Ditto for Justin Shier, who made the most of his IFBB Pro show debut in July by winning the 2023 Chicago Pro and securing his own spot in the Men’s Open lineup for the 2023 Olympia.

Most recently, Charles Griffen accomplished his goal of getting a chance to compete against the best of the best at the Orange County Convention Center. Despite suffering a torn pec back in April, the determined bodybuilder completed his comeback in championship fashion by winning the title at the 2023 Legion Sports Fest Pro on Oct. 8, 2023. Griffen may face an uphill battle to finish high amongst a crowded group of accomplished competitors, but he certainly deserves credit for grabbing the final qualifying spot.

Ultimately, allowing only the top three finishers at the Olympia to qualify for the following year’s contest could be viewed as both a positive and a negative. On one hand, it raises the stakes significantly when everyone steps on stage for the most anticipated show of the year. On the other hand, it could leave a few competitors on the outside looking in if they don’t emerge victorious at one of the qualifying contests on the calendar for 2024.

Featured Image: @mrolympiallc / Instagram

The post Major Change to Mr. Olympia Qualification System Will Have Immediate Impact on 2023 Contest appeared first on Breaking Muscle.

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Hydrogen water is water that’s been infused with extra hydrogen gas to increase the antioxidant and anti-inflammatory potential, drawing on years of research by medical professionals who have been exploring the benefits of inhaled hydrogen for cardiac patients, people going into and coming out of surgery, and other medical applications. Hydrogen gas can nullify many of the reactive oxygen species responsible for oxidative stress, and pre- and peri-operative hydrogen inhalation does appear to help patients recover more quickly and avoid many of the side effects inherent to surgery. But that’s inhaled hydrogen gas in a medical setting. Does commercial hydrogen water have similar benefits?

I was actually surprised to find that the research is fairly compelling. Let’s dig in.

Hydrogen water improves physical performance

Both acute and long-term hydrogen water intake can improve your performance in the gym, on the bike, or on the field.

One study had cyclists either drink hydrogen water or placebo water prior to cycling. Those who drank hydrogen water had more endurance and reported less fatigue during training.¹

Hydrogen water has also been shown to reduce lactate, an objective measure of fatigue, when consumed 30 minutes before a workout. Lactate builds up with exhaustive exercise—the harder and longer you go, the more lactate you produce and the more tired you get. The researchers hypothesized that hydrogen water reduces lactate by increasing mitochondrial respiration and ATP production.²

However, another study found that a 7-day course of hydrogen water only improved exercise performance in trained athletes. Non-athletes saw no benefit.³ To really see the benefits of hydrogen water for physical performance, you probably need to be doing serious training.

If you are doing serious training or competing and need to maintain performance despite fatigue, hydrogen water can help. One recent study found that drinking hydrogen water rescued the antioxidant capacity of athletes engaged in three unbroken days of intense physical training. Moreover, they experienced no performance decline.⁴

Hydrogen water improves metabolic health

Metabolic syndrome is the most common illness in the country. Your average diabetic, hypertensive adult with low HDL levels and high triglycerides who’s due for a heart attack any moment? He’s got metabolic syndrome.

In patients with probable metabolic syndrome, hydrogen water consumption raises HDL and lowers LDL oxidation.⁵ Since oxidized LDL are a causative risk factor for heart attacks, and high HDL is protective, everyone would agree that this is a positive development.

Another study of probable metabolic syndrome patients found that hydrogen water reduced inflammatory markers while improving blood lipids and antioxidant capacity.⁶ Higher antioxidant capacity combined with reduced inflammatory markers suggest an increased resistance to oxidative stress.

Hydrogen water lowers elevated oxidative stress

However, hydrogen water only lowers oxidative stress if there’s oxidative stress hanging around that needs lowering. Again and again, we see little no effect on healthy people who aren’t suffering from oxidative stress.

One study gave hydrogen water to people aged between 20 and 59 years of age. Only those aged 30 years or more saw an increase in their antioxidant capacity. The younger people with a presumably lower oxidative stress load didn’t really benefit, while the older people who’d had more time to pick up some stress along the way saw benefits.

Another study found that heathy people who drank hydrogen water for four weeks straight saw no effect (good or bad) on their oxidative stress levels compared to placebo.

Meanwhile, patients with chronic hepatitis B infections see large decreases in oxidative stress upon hydrogen water intake.⁷

Even the exercise research I discussed earlier bears this out. When you train hard, you’re creating a transient state of oxidative stress. You’re “unhealthy” for a moment in time, and that’s where hydrogen water has an effect.

Hydrogen water improves aging

All else being equal, the older you are, the more oxidative stress you’re exposed to. Older people also tend to be more inflamed and have lower antioxidant capacities. Hydrogen water can help with all three.

In adults older than 70, hydrogen water has been shown to increase brain nutrient content, lengthen telomeres, and improve how quickly a person can stand up from a chair—all extremely important as we age.⁸

In both mouse models and human studies, hydrogen water improves symptoms of mild cognitive impairment.⁹

How does it work?

The evidence is there, but how is hydrogen exerting its antioxidant effects? There are two main theories and they both have supporting evidence.

Theory 1: Hydrogen water is a direct antioxidant that selectively scavenges and nullifies harmful reactive oxygen species. For instance in one study, butter was washed either with normal water, hydrogen-infused water, or magnesium water. Washing with both the magnesium and hydrogen water prevented the formation of amines (metabolites of amino acid breakdown) in the butter during long term storage by scavenging the oxidant species responsible. Regular water allowed amine formation.¹⁰

Theory 2: Hydrogen water is a hormetic stressor. Hormesis describes exposing an organism to a mild stressor that provokes an adaptive response. Examples of hormesis include exercise (damage the muscles and get stronger as a result), intermittent fasting/calorie restriction (light “starvation” improves metabolic health), cold exposure, and even dietary polyphenols that act like mild pesticides that provoke an anti-inflammatory antioxidant response in the body. Hydrogen water does trigger the very same NrF2 pathway that other hormetic stressors also trigger.¹¹

These aren’t necessarily contradictory. Both can be true to some extent. In fact, many researchers believe that the hydrogen water is both a direct scavenger and a hormetic stressor.¹² What definitely seems to be the case is that hydrogen water exerts antioxidant effects and can stem the tide of oxidative stress.

Do you need hydrogen water?

Not everyone.

However, if you do need it, it really seems to work. The fact that it’s selectively effective—that it has little to no effect in otherwise healthy young people who don’t really have much oxidative stress happening, instead improving the health of people experiencing high oxidative stress—is a good sign. It’s not something everyone needs to take. It’s a supplement that can help people dealing with specific disease states: metabolic syndrome, inflammatory diseases, even something like depression.¹³ It’s probably also helpful for people engaged in hard physical training.

In other words, it helps if you need it and has little to no effect if you don’t. It’s good if you’re sick or stressed and it’s benign if you’re not.

I’d say it’s worth a shot if you’re interested.

The post Hydrogen Water Benefits appeared first on Mark’s Daily Apple.

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A deep cast of dedicated athletes will battle at Dell Diamond stadium over the course of four days for the right to be called the winner of the 2023 Rogue Invitational. Scheduled for Oct. 26-29, 2023, the competition will feature big names from the CrossFit community, including reigning Fittest Man on Earth® Jeffrey Adler and reigning Fittest Woman on Earth® Laura Horvath.

With a steadily increasing prize purse currently valued at $1,620,800 providing plenty of motivation, the athletes should be prepared to perform well in Round Rock, Texas. However, the path to a lucrative payday won’t be easy. As athletes like Adler and Horvath get in their final workouts, they now have a better idea of what’s to come when they make their way to the Lone Star State, as Rogue Invitational officially released the full lineup of individual events on Oct. 23, 2023.

Day One — Thursday, Oct. 26

Although it initially looked like the 2023 Rogue Invitational would kick off on Friday, that won’t be the case. CrossFit competitors will get a chance to showcase their skills in a single event on Thursday, Oct. 26.

Event 1: Texas Heavy

Presented by GORUCK, the first event will begin at 6 p.m. CDT. Although Rogue did not provide any additional details about “Texas Heavy,” based on the sponsor — GORUCK, known for designing weighted vests, sandbags, and rucksacks — it wouldn’t be a surprise to see a ruck, heavy sand-filled medicine ball, or sand-filled kettlebell incorporated into Event No. 1.

The 2022 Rogue Invitational could provide a hint of what’s in store, as the Texas Trail event required competitors to complete a 4.2-mile run that included 1.2 miles with a ruck. The men had to carry a 30-pound (13.6-kilogram) ruck, with the women utilizing a 20-pound (9.1-kilogram) version.

Day Two — Friday, Oct. 27

Competitors will have to face two tough challenges on the second day of the 2023 Rogue Invitational. Here’s a breakdown of each event:

Event 2: Seat at the Bar

Time will be of the essence when 1 p.m. hits. “Seat at the Bar” will test the athletes’ strength and endurance with a simple (but strenuous) workout based around the log muscle-up. Rogue provided the following details about the structure of Event No. 2:

• 20-15-10 reps (Men)
• 15-10-5 reps (Women)

In addition, the athletes will have to complete five back squats after each round, with males working with 375 pounds (170.1 kilograms) and females squatting 260 pounds (118 kilograms).

Event 3: The Circus

Once strongman athletes wrap up The Iron Bull Sled Pull, the focus will shift back to CrossFit with an event that makes the Concept2 RowErg the star of the show. “The Circus” consists of three rounds for time of the following exercises:

• Ski Erg — 40 calories for men / 32 for women
• Five Single-Arm Strongman Dumbbell Shoulder to Overhead per side — 100 pounds (45.4 kilograms) for men / 70 pounds (31.8 kilograms) for women
• Killer Cage — down and back

Needless to say, the athletes face a daunting task to complete all three tasks three times Thursday evening.

Day Three — Saturday, Oct. 28

The third day of the 2023 Rogue Invitational will take things to another level with a trio of events that will culminate in a powerlifting-inspired showcase of pure strength.

Event 4: 10th Inning

Although it only includes three movements, the first event of Day Three will surely provide more than enough of a conditioning challenge for the competitors. The aptly-named “10th Inning” event consists of 10 rounds of the following exercises:

• Ring Muscle-up — 4 reps
• Handstand Push-up — 8 reps
• Power Snatch — 12 reps

The men must complete the power snatches with 95 pounds (43 kilograms). Meanwhile, the women will be tasked with completing this classic Olympic lift with 65 pounds (29.5 kilograms).

Event 5: The Duel III

While no specifics were provided about this event, the 2021 Rogue Invitational included an event called “The Duel” in which competitors had to complete the following workout as quickly as possible:

• 60 heavy double-unders
• Three squat snatches — 205 pounds (93 kilograms) for men; 145 pounds (65.8 kilograms) for women
• One sandbag load to platform — 250 pounds (113.4 kilograms) for men; 165 pounds (74.8 kilograms) for women

Meanwhile, the 2022 CrossFit Rogue Invitational featured an elimination-style, multi-round event called “The Duel II” in which competitors had to complete a legless rope climb, 10 overhead squats, and a sandbag carry.

Will “The Duel III” follow a similar path as those previous iterations? Or do workout programmers and veteran CrossFit Games Chris Spealler Josh Bridges have a surprise up their sleeves?

Event 6: Max Deadlift

Pure strength and precise technique will be needed to emerge victorious at the end of Day Three. In what’s clearly the most straightforward event of them all, competitors will get a chance to flex their deadlift proficiency in a one-rep max challenge.

Day Four — Sunday, Oct. 29

The last day of the 2023 Rogue Invitational will put the athletes through three more events before the competition wraps up.

Event 7: Hulk Hands

What better way to start your Sunday morning than with a gauntlet of exercises that includes air bike sprint intervals and working with unconventional kettlebells that have the handle inside the bell? That’s what’s on the docket for the athletes in “Hulk Hands.”

Here’s a full breakdown of Event No. 7:

• Echo Bike — 30 calories
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Hill Sled Push — Undetermined distance or weight
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Echo Bike — 30 calories

Event 8: Big Cat

Athleticism and agility will be on full display during the eighth event of the 2023 Rogue Invitational. “Big Cat” keeps things fairly simple with five rounds for time of three exercises:

• Box Jump — 6 reps at 42 inches (106.7 centimeters) for men / 36 inches (91.4 centimeters) for women
• Peg Board Climb — Two traverses
• Hill Run — Undetermined distance

The box jumps will require explosive lower-body power generated from the glutes, quads, and hamstrings. The board climb will not only assess the athletes’ upper-body pulling ability, but also their hand-eye coordination. Plus, the hill run will test their cardiovascular conditioning and mental fortitude each and every round.

Event 9: The Cleanup

Last but certainly not least is “The Cleanup.” Although Rogue once again did not provide any details about the workout, you can be sure the athletes will empty their tanks to wrap up four days of grueling competition. And depending on how the standings shake out heading into Event No. 9, there could be title ramifications on the line when the final event kicks off at the scheduled 2:25 p.m. CDT.

Despite not knowing the specifics about all nine events, there’s no doubt the athletes should have a strong grasp of what they must do to come out on top at the 2023 Rogue Invitational. Expect the Round Rock crowd to give ample support to a collection of CrossFit standouts that could soon include a back-to-back Rogue Invitational champion if Laura Horvath handles business at Dell Diamond stadium.

Featured Image: @rogueinvitational / Instagram

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If you’re looking for a way to spice up your cardio routine without a bulky or expensive cardio machine, jumping rope is a great option. It’s cost-effective, easy to learn, and could improve your health. However, with so many options available today, how are you supposed to pick one? Choice overload is a real thing, and if you have too many options, you might not pick any! Therefore, we’ve made it easy for CrossFitters, boxers, and everyone in between to find the best jump rope for them. 

Check out our top 11 picks, including everything from the best jump rope for double-unders and boxing to the best choices if you’re on a budget or want to go cordless. 

How We Chose the Best Jump Rope

Not to toot our own horn, but we’re no strangers to fitness equipment at Breaking Muscle. As certified personal trainers, strength and conditioning coaches, and all-around fitness junkies, we’ve used plenty of commercial and home gym equipment. Many of our staff members have also been doing CrossFit for at least a decade or more, and naturally, jump ropes have been in our fitness equipment line-up.

In fact, our in-house team has tested almost 30 jump ropes. We could tell you which ones are beginner and budget-friendly, as well as the ones that can help you PR your double-unders.

To create the best jump rope list, we made a list of all the jump ropes we’ve ever tried and ranked each one on its durability, performance, unique features, and more. Following that, we scoured the Internet to research different options. Before long, we realized some commonalities regarding which jump ropes were the most ideal for any situation and began categorizing them. The end result is what you’ll find below. 

Our Top Picks for the Best Jump Rope

• Best Jump Rope Overall: Rx Smart Gear Original
• Best Jump Rope for Beginners: REP Fitness Speed Cable Jump Rope
• Best Jump Rope for Boxing: TRX Speed Rope
• Best Weighted Jump Rope: Rogue Heavy Jump Rope
• Best CrossFit Jump Rope: Rogue SR-2 Speed Rope
• Best Jump Rope for Double-Unders: REP Fitness Competition Speed Rope
• Best Speed Jump Rope: RPM Training Session4 Speed Rope
• Best Cordless Jump Rope: Renpho Smart Jump Rope
• Best Beaded Jump Rope: Elite SRS Beaded Jump Rope
• Best Smart Jump Rope: Crossrope AMP Smart Jump Rope Handles
• Best Budget Jump Rope: WODFitters Speed Jump Rope

Best Jump Rope Overall: Rx Smart Gear Original

Rx Smart Gear Original

4.4

• Length: 7’10” to 9’4”
• Cable material: Aircraft-grade cable with PVC coating 
• Cable thickness: Not listed
• Handle material: Not listed

Check Price

Wouldn’t it be neat if you could buy a jump rope that was made just for you? Sometimes, the options found in the store just don’t check all of the boxes. For instance, it might have the cable weight you desire but not come in a length that works for your height. Or maybe you love the cable and/or handle color, but the other factors don’t align with your fitness goals.

Rx Smart Gear (aka RXSG) alleviates these concerns by offering an attractive choice for both beginners and experts. It’s customizable to fit your needs aesthetically and functionally, so it easily lands on this list as the best jump rope overall. 

The Rx Smart Gear Jump Ropes are made with a PVC-coated, aircraft-grade cable. They come in 10 different lengths that can accommodate individuals between 4’9″ and 6’5″ tall. There are also many cable colors to choose from, like green, yellow, and different shades of blue.

The thickness of the cable varies, too. Amanda Dvorak, Reviews Editor at Breaking Muscle, purchased RXSG’s “beginner” rope when she first began her CrossFit journey. This cable, which RXSG calls “Buff,” is 3.4 ounces, while the other three options are 2.6, 1.8, and 1.3 ounces. She says, “The thicker rope moves more slowly, so it’s supposed to be able to help beginners get the timing of double-unders before they move on to speed ropes with thinner cables.” 

Like the cables, the RX Smart Gear handles come in multiple colors. If you like cute gym equipment, you can find it here. From leopard print and camo to solid colors like sea green, orange, and yellow — you’ve got options. 

While it’s unclear what the handles are made of, we can clearly state that they’re high-quality. They’re six inches long and one inch thick with indentations on them. The indentations allow you to conveniently place your thumbs so you can maintain a relaxed grip. They’re wrapped in grip tape to prevent your hands from slipping when they get sweaty.

However, Amanda notes, “Even though the handles are grippy and comfortable to hold, I notice that they burn out my shoulders and forearms quickly. They’re a lot thicker than any other jump rope I’ve used.” 

RXSG uses a patented swivel attachment to make controlling the speed of the ropes seamless for athletes. The ball-bearing system in the handles appears to play on its own power to rotate the rope around. So, whether you’re doing CrossFit, HIIT, or another cardio workout, it should give you what you’re looking for performance-wise. 

For $55 to $60, you get a custom-made, durable jump rope that lasts. Amanda occasionally uses hers on pavement, and it hasn’t frayed yet.

In addition, it seems to hold up well in cold weather for the most part. However, some have complained that the PVC cord starts to break down once it reaches 20 degrees and below. While it’s not an adjustable rope, it’s a good one. However, you’ll want to watch your legs and the back of your arms because this steel cable will sting you if you miss a rep. 

RELATED: Best Kettlebells for Home Gyms

Best Jump Rope for Beginners: REP Speed Cable Jump Rope

REP Fitness Speed Cable Jump Rope

4.0

• Length: 9.8’
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1 inch
• Handle material: Plastic

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Chances are, If you’re new to jumping rope, you don’t want to spend a ton of money. You likely just want to get a feel for it and see if it’s right for you. But do you have to sacrifice quality if you buy a cheaper jump rope? Nope! The REP Speed Cable Jump Rope is $11.99 if you only get one, but you can save by buying a set of five or 10. The five-pack is $47.50, and the 10-pack is $90, so even if one broke, you could just grab another from your home gym stash. 

The REP Speed Cable is an adjustable jump rope that allows for workout versatility. It was built with the various needs of jumpers in mind, so whether you’re into cross-training or HIIT, it should work for you. This is incredibly helpful for beginners as you might not be sure how long the cable should be or what kind of workouts you want to do. 

The cable is made of rubber-coated galvanized steel and is 118.1 inches long. You can find the best length for you by standing in the center of the 9.8-foot-long rope and pulling the handles straight up. Once the handles touch your armpits, set it there. While the length should work for most, it could come up a bit short for taller individuals. Keep in mind that most ropes are 10 feet, and this is slightly under that.

The cable is also relatively thin, only 0.1″ inches thick. However, this is what you’d expect from a speed rope. The REP Speed Cable Jump Rope would be good for those who are proficient with double-unders but not ideal for beginners. The thinner, lighter cable can make it more difficult to perfect your rythym when you’re learning how to jump rope. 

The plastic handles are 4.5 inches long, shorther than the handles on the Rogue SR-2 Speed Rope, but they should still fit comfortably in your hands. They’re very lightweight and easy to grip. Overall, if you’re a beginner looking for a tangle-free cable you can use on the go or at home, these are a solid choice. The REP Fitness Speed Cable is only 0.2 pounds and isn’t going to weigh you down.  

Best Jump Rope for Boxing: TRX Speed Rope

TRX Speed Rope

4.3

• Length: 10′
• Cable material: Vinyl-sheathed metal cable with nylon coating 
• Cable thickness: Not listed
• Handle material: Plastic and urethane

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Jumping rope is a very common boxing cardio workout that not only helps with weight loss but also mental stamina. We consider the TRX Speed Rope the best jump rope for boxing because it’s adjustable, lightweight, and has tapered handles. These make a good recipe for easily performing double-unders and other speed work drills. 

The vinyl-sheathed metal cable with a nylon coating is 10 feet long and can be adjusted to fit your height. While the diameter of the cord is unclear, but it appears incredibly thin. Although the cable should hold up well in indoor settings, one customer reviewer online noticed the nylon coat fraying after just two months of training on the pavement. Given that this jump rope is $34.95, most people wouldn’t expect that to occur at that price point. 

The tapered plastic and urethane handles allow for a comfortable grip, so you shouldn’t have to worry about them slipping once you get sweaty. The etched surface adds to the ergonomic design, allowing you to maintain a solid grip from warm-up to workout completion. As people get better, they tend to hold the handles more lightly, so you need grippy handles that won’t let the rope just fly out of your hands as you get faster. 

The four hi-precision ball bearings in the handles reduce resistance, so the rope spins quickly and fluidly. It also prevents the rope from getting tangled. A reliable rope allows you to practice proper footwork, improve coordination, and develop the quickness boxers need to be successful in the ring. 

The TRX Speed Rope has an ultra-light profile, doesn’t kink easily, and has handles that support good performance. The coated wire is also more forgiving than other jump rope choices that tend to sting when you miss a rep. In the grand scheme of things, it can be a durable and reliable choice as long as you steer clear of hard and rough surfaces. 

Best Weighted Jump Rope: Rogue Heavy Jump Rope

Rogue Heavy Rope

4.0

• Length: 9′ and 10’ options 
• Cable material: Not listed
• Cable thickness: Eight millimeters 
• Handle material: TPE polymer handles

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While some jump ropes are made to reduce resistance, others, like the Rogue Heavy Jump Rope, are created to be resistance tools. Featuring a thick, bare steel cable and weighing in at almost two pounds, it’s a good rope for cardio, improving speed, and building endurance. You can perform single-unders, skip roping, and Tabata-style workouts with this heavy-duty jump rope.

Heavy-rope double-unders have also appeared at the CrossFit Games, so if you’re a CrossFitter with aspirations to compete, you may want to add this rope to your arsenal.

Rogue’s eight-millimeter diameter cable is available in two lengths: nine feet and 10 feet. The nine-foot cord is 1.5 pounds, while the 10-foot one is 1.75. Two pounds doesn’t seem like a lot, but in the case of jump roping, it adds quite a bit of resistance.

In addition, as previously mentioned, this is a bare steel rope. Therefore, if it hits your shins, it will hurt. I recommend only considering this rope if you’re already good at jumping rope.

Many customers suggested that a durable coating could be helpful, as the Rogue Heavy Rope tends to fray and splinter, especially outdoors. Rogue even mentions on their website that this rope is not made for abrasive surfaces. If you want to use these outdoors, we recommend putting down some gym floor mats to help prolong the longevity of the rope. 

The one-inch diameter TPE polymer handles are aesthetically pleasing, which matters to those who care about their gym equipment’s appearance. They’re red and have the Rogue logo imprinted on them. 

Also, compared to other jump ropes, the handles here are firmer and even a bit longer. At 6.25 inches, these will undoubtedly stick out of your hands. However, I’ve found that it helps to have a more solid handle when you’re dealing with a thicker rope. The swivels in the handles make for a smooth workout, too. Using this jump rope would qualify as a full-body workout, but you’ll mainly feel it in your forearms, shoulders, and calves. 

Depending on the length you need, expect to pay around $55 to $60 for this jump rope. It’s priced the same as the RXSG rope, even though the cord isn’t as well-made. Most buyers seemed satisfied with the jump rope’s performance, but others were disappointed by the durability. In addition, others wished it was adjustable, but depending on your needs, this might not be a big deal. 

Best CrossFit Jump Rope: Rogue SR-2 Speed Rope

Rogue SR-2 Speed Rope

3.8

• Length: 120”
• Cable material: Not listed
• Cable thickness: 3/32″
• Handle material: Aircraft-grade aluminum

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Usually, scissors and jump ropes don’t mix, but for the Rogue SR-2 Speed Rope 3.0, you’ll need a good pair before you get started. Seen as one of the best CrossFit jump ropes on the market, this Rogue rope has many admirable features that make for a good workout experience. This is likely because this rope has been out for a while, allowing Rogue to improve based on customer feedback. After being out for over five years and this being its third iteration, it has become a highly sought-after rope for CrossFitters and other athletes. 

The plastic-coated cable is 120 inches long, but you can use scissors to trim it to a length that meets your height requirement. One of our product testers had no trouble using a regular pair of scissors to cut the rope and didn’t notice any fraying in the cable afterward.

If you’re new to double-unders, you may want to leave a bit more length so you have more to work with. The cable is also 2.38 millimeters thick, so it’s pretty thin, but it’s what you’d expect for a speed rope. What people don’t like about these thinner ropes is that they tend to get coiled up more easily. Therefore, if you put this jump rope in your gym bag, don’t be surprised if you pull it out and it’s all warped up. 

Honestly, the handles are probably one of the most impressive features of this jump rope. They’re 6.75 inches long and 0.875 inches in diameter. However, if you prefer shorter handles, Rogue offers some that are 5.25 inches. This rope’s second iteration was that long, but they lengthened it for the 3.0. These are made with aircraft-grade aluminum and have about an inch and a half of knurling at the ends. The textured knurling is mild and dense to allow for a firm grip without hurting the palm of your hands. One staff member at Breaking Muscle said, “It feels nice in hand compared to plastic handles.” 

Rogue uses a bearing swivel so the rope can rotate effortlessly in all directions. They also placed high-speed oil on the bearing handle mechanism to allow it to move even more efficiently. The third iteration of this speed rope features a lightweight aluminum head that’s CNC machined and anodized. In other words, it promotes fast speeds and little resistance. Our product tester, a certified personal trainer and a CrossFit Level 1 coach, PR’d her double-unders using this rope, so we think there’s something extraordinary about it. 

For $46.50, you’re getting a super lightweight rope (only 0.35 pounds) that comes in different colors. There are eight handle colors that come with a clear-coated cable, but the black handles also come with a red cable. While one Breaking Muscle staff member said she’d give this jump rope 10 stars if she could, some people are less than impressed with the rope itself and are more in love with the handles. 

RELATED: Best Resistance Bands

Best Jump Rope for Double-Unders: REP Competition Speed Rope

REP Fitness Competition Speed Rope

4.2

• Length: 118.1″
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1″
• Handle material: Not listed

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Ready to become the double-unders king or queen? While there’s no guarantee that any rope can make that happen, the REP Competition Speed Rope might be a helpful tool in your arsenal. This 9’8 long rope is adjustable, light as a feather, and claimed to be made to last. Plus, it only costs around $25.99, a pretty attractive price tag compared to others on this list. 

The rubber-coated galvanized steel cable on this jump rope is 118.1 inches long. It can be adjusted to fit your height and fitness goals, but some people claim that making adjustments isn’t the easiest thing to do. For example, one customer suggested that the small screws are too challenging to adjust quickly, which could be frustrating if you need to adjust the length in the middle of a WOD.

Another customer explained that there’s just too much excess cord hanging over after you adjust. You may need a rubber band to hold it in place, or consider cutting it. If you do neither, the steel cord may randomly hit your hands while working out. 

The cable is only 0.1 inches thick, so it’s very thin and light. You can expect it to spin quickly, which could be a pro or a con, depending on your experience level. If you’re new to double-unders, you may find it more challenging to control the rope, but it shouldn’t be a problem if you’re a pro.  

The tapered handles are 5.9 inches long and 0.7 inches thick, so they’re slim and fit well in the hands. They’re also knurled to help you maintain your grip as you work up a sweat with each additional rep. You can choose black or silver handles, but the cord on both is blue. 

Like similar speed ropes, this one has ball-bearing mechanisms that make swiveling the rope seamless. Thanks to the bearing construction, your wrists shouldn’t tire out too fast. 

So, is it worth it? For the price, it’s not a bad rope. It’s got adjustable length, is only 0.4 pounds, and features knurled handles that allow for a nice grip. This sturdy, lightweight, and affordable speed rope could help you take your double-unders to the next level. 

Best Speed Jump Rope: RPM Training Session4 Speed Rope

RPM Training Session4 Speed Rope

3.9

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

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If you’re looking for one of the best speed jump ropes on the market and want to benefit from the free shipping on Amazon, look at the RPM Training Session Speed Rope. With 500+ reviews and an almost 5-star rating, there’s something about this rope that athletes love. In fact, it’s in such high demand that you might not even be able to find it in stock. So, what’s this $65 jump rope got going for it that makes individuals gladly pay a higher price AND wait seven to 14 days before it actually ships?

This speed rope is made in the USA at RPM’s headquarters in northern California. The coated cable is 12 feet long, but it’s unclear what the exact thickness is.

Nonetheless, since most people don’t need a 12-foot rope, you’ll need to cut it to ensure it meets your height and fitness needs. Many people find the cut-to-size approach inconvenient since it’s a permanent adjustment and doesn’t allow room for mistakes. In addition, individuals with larger hands have found maneuvering the screws on this rope challenging. Some have even broken parts of the handle in the process. Fortunately, RPM does have a video on their website that shows folks exactly how to do it.  

Considering the price of this rope, it’s reasonable to assume that the coated cord wouldn’t have any issues, but a few comments say otherwise. Some buyers say the protective coating is thin and frays after just two months. However, others say it lasts a long time, especially if used on softer surfaces. They have colorful replacement cables available for $9.99, but you likely don’t want to buy those after spending $65. 

The aluminum handles on this rope are definitely brag-worthy. They have a barbell-style grip thanks to the diamond knurling and come in five different colors, like steel blue and rose. RPM believes in their comfortable handles so much that they offer a five-year warranty. 

The dual-bearing anti-friction placement also makes a big difference, especially when spinning a really fast rope. Resistance is the last thing you want when speed roping, so their proprietary bearing allows proper power transfer and free spin.

In addition to that is their patented dual-axis rotation that helps the handles stay in place at the end of the cable. One complaint people often have about thinner cables is how tangled up they get, but this feature prevents kinks from forming in the rope and thus allows optimal performance. Because it’s practically frictionless, it helps reduce fatigue in your hands and wrists so you can workout longer. 

Ultimately, if you’re looking to master speed rope movements, this sleek rope is one to consider. As one buyer said, “Getting the new rope was the best decision and let me unlock a new level of speed!” Another noted that these are “The Ricky Bobby of jump ropes.” 

Best Cordless Jump Rope: Renpho Smart Jump Rope

RPM Training Session4 Speed Rope

3.9

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

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I can admit that a cordless jump rope sounds a bit out of this world. Seriously, how do you jump rope without a cord? Well, with Bluetooth, of course. The Renpho Smart Jump Rope 2 is a weighted cordless rope that allows you to record and review your data on their handy-dandy app. However, a steel wire rope with PVC sheathing comes in the package, too, just in case you want the real jump rope experience. So, if you want the best of both worlds, this might be your best bet. 

The Renpho Smart Jump Rope is a good solution for those who want to jump rope outside without ruining their cords. Coated and bare cords can only endure so much contact with abrasive surfaces and, at some point, become practically useless. But with a cordless jump rope, you don’t have to worry about this. Instead, you just grab the silicone handles, attach the cordless balls, and select which fitness mode you’d like to experience. You can also use the app to set weekly goals, compete with others, track fat burning, and more.  

One handle features an LCD screen that shows the battery level, skipping rope data, and Bluetooth connection status. The black handles are 7.1 inches long, 0.8 inches thick and are made with ABS (Acrylonitrile Butadiene Styrene) and silica gel. These are a bit longer than other handles on this list, but the thickness seems similar. The ABS material is better suited to tolerate the outdoor environment, and the silica gel makes it skid-free and easy to clean. 

Although you don’t have to worry about adjusting the cord length or potentially tripping over a cord, there are other issues. For instance, the handles require two AAA batteries, and it appears that the battery life doesn’t last long. As a result, you may find yourself frequently replacing batteries, which could be resolved if this allowed USB charging. 

Based on the numerous positive reviews, consumers love this cordless jump rope. Several comments suggest that it’s fun, well-structured, and motivating. Users also say that jumping still feels natural and comfortable, which is good to know because it might appear awkward to some. Lastly, while most people don’t buy this for the 3-meter PVC rope, it is available and can be adjusted without cutting it. For only $29.99, this smart rope seems to pack a ton of value.  

Best Beaded Jump Rope: Elite SRS Beaded Jump Rope

Elite SRS Beaded Jump Rope

3.5

• Length: 10’ 
• Cable material: Shatterproof plastic beads
• Cable thickness: Not listed
• Handle material: Plastic polymer

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When I was a kid who jumped rope on the playground during recess, I used a beaded jump rope. It seemed indestructible and didn’t hurt when it smacked my legs. If you also have fond memories of using beaded jump ropes in your youth, why not go back to what you know? The Elite SRS Beaded Jump Rope is a version of the throwback rope we’re all familiar with, but it’s much better. 

One thing that makes this jump rope better than the ones from childhood is that it’s faster, so you can use it for CrossFit. Cheaper beaded ropes tend to be heavier, slower, and tangle more, which makes doing crossovers with them practically ineffective.

Despite the Elite SRS Beaded Jump Rope having one-inch shatterproof plastic beads throughout, the whole thing is still super lightweight. Upon arrival, the 10-foot-long cord only weighs three to 3.5 ounces. That’s just enough weight for you to feel the rhythm of the beads but not enough to feel like it’s creating resistance. However, some people don’t like that. One purchaser said, “I was hoping this rope would be heavier.” 

The Elite SRS Beaded Jump Rope is also adjustable. If you’re 6’4, the 10-foot rope length might work perfectly, but others will need to resize it to fit their needs. You can do this by loosening the washer on one end of the handle, removing beads, and cutting any excess cord. It’s meant to be relatively easy, but one person felt getting the rope back through the small handle holes was challenging. 

Many people complained that the rope was just too long, but they may not have been aware that they could adjust it. Elite SRS does provide a rope sizing guide on its website, where you can see how much you should cut based on your height and workout routine. How much rope you keep will depend on whether your goal is consistency, efficiency, or control. 

The five-inch plastic polymer handles come in black or white colors, are low-density, and provide a comfortable grip. However, if you go with the eight-inch handles, those have grip tape, which comes in handy when sweating. There’s nothing worse than getting the hang of your routine and then having the rope slip out of your hands.  

Overall, most people seem to like this rope, especially beginners. Individuals find skipping and learning new routines easier because the beads provide more feedback than other ropes. The $22.97 price tag might seem a little steep for what it is, but it’s a sturdy rope, comes with a one-year warranty, and you get free shipping (thanks, Amazon).

RELATED: Best Weighted Vests

Best Smart Jump Rope: Crossrope AMP Smart Jump Rope Handles

Crossrope AMP Smart Jump Rope Handles

3.5

• Length: Cable not included but is available separately in sizes XS to XL
• Cable material: N/A
• Cable thickness: N/A 
• Handle material: Not listed

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In a world where folks want smart cars and smart refrigerators, why not get smart jump rope handles, too? Similar to the previously mentioned smart rope, the Crossrope AMP Smart Jump Rope Handles are Bluetooth-enabled, too. These may be a convenient choice for those who want to do HIIT and endurance fitness training outdoors. It’s also appealing to individuals who like to use apps to track their stats and receive feedback. However, is it really worth $99? 

Out of all the jump ropes on this list, this is the first one without a rope. Instead, you get a pair of tech handles that let you see critical data, like your speed, power, and jumping feedback. The latter is one of a kind, as it shares your average jumps per minute (JPM), power output, max JPM, streaks, and more.

In addition, with the Crossover App, you can set personalized benchmarks and get access to over 2,000 personalized workouts. It is neat that you can see recommendations within the app regarding the targets you need to hit during each interval based on your current level of fitness and goals. 

While all of that sounds good and dandy, there’s one catch. You need a membership to utilize those data-tracking features and personalized workouts. Before buying this, you must determine how vital those metrics are to you. As one buyer mentioned, “There is no functionality of this as a counter unless you sign up for an ongoing monthly membership.” So, if you don’t plan on paying $11.99 per month or $99.99 per year to access those perks, buying the handles is probably not worth it. 

The handles are 1.06 inches thick and weigh 5.7 ounces each. Interestingly, one handle is heavier than the entire Elite SRS Beaded Jump Rope. They’re attached to precision steel bearings that are supposed to make jump roping smooth. Based on the mostly positive reviews and 4.9 average rating on their website, there may be some truth to that. However, these handles are only compatible with other Crossrope accessories, so you’d have to decide whether to go “ropeless” or attach one of their classic ropes. Whichever ones you choose, expect to pay between $29.95 and $59.95 per rope/ropeless attachment. 

Unlike the Renpho Smart Jump Rope, this one does have a rechargeable battery, so you don’t have to keep going out buying a new set. By using the micro USB cable, you can easily plug it in, let it fully charge, and get back to your workout. 

The AMP handles are truly smart, but you must be willing to shell out some cash to get all its benefits. This is definitely not a budget-friendly choice, as you’ll have to pay for handles, a rope, and an ongoing membership just for it to function. While it’s neat, it’s not a must-have unless you’re a personal trainer who wants to track your client’s jumps and progress. It’s also something to consider if you live in a small space and want to go the ropeless route. Besides that, you have to decide if it’s a smart choice for you. 

Best Budget Jump Rope: WODFitters Speed Jump Rope

WODFitters Speed Jump Rope

4.0

• Length: 10′
• Cable material: Nylon coated steel 
• Cable thickness: Not listed
• Handle material: Not listed

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If you’re budget-conscious and want something to get the job done, say hello to the WODFitters Speed Jump Rope. For around $14.97 on Amazon, you’ll get a classic speed rope specially made for CrossFit WODS and fast jumping. But given the price point, can you expect a quality rope? 

The steel cable on this jump rope is 10 feet long and coated with nylon. Although this is a budget-friendly jump rope, it’s still adjustable. There are hand screws available to change the length to what works for you, and it’s not cumbersome to do. This is very convenient in situations where more than one person will be using the rope.

Due to its length, you might need to trim it if you don’t want excess rope getting in the way. Unfortunately, though, there aren’t any instructions on how to do this, which was a complaint from some customers. Even Amanda, Editor at Breaking Muscle, says, “I tried cutting mine once with a wire cutter and couldn’t do it.” 

Another person said their jump rope developed kinks and no longer fully uncoils, so it’s now shorter than they’d like. To avoid this, they suggested leaving some excess cord when cutting just in case this happens to you, too. While Amanda mentioned that “the excess wire may get annoying,” she didn’t experience it tangling up, even when she didn’t lie it on the floor nicely. 

Despite those issues, it’s a very fast rope, likely because it is so thin. However, you’ll want to avoid hitting your legs, as Amanda says, “It hurts more than any other jump rope I’ve tried!” With this rope only weighing 0.2 ounces and using ball bearing technology, it has a high velocity, so you should be able to double-unders and even triple-unders with no problem. 

The black handles are approximately six inches long, relatively thin, and have no knurling. WODFitters states they’re ergonomically designed, and Amanda found them comfortable to hold. She compared them to the thick handles on the RX Smart Gear jump rope and said, “The WODFitters jump rope doesn’t fatigue my forearms and shoulders as much.”

While this isn’t the best jump rope in the world, it’s earned its place as the best budget jump rope currently on the market. On Amazon, it has 4.1 out of 5 stars and mostly positive comments, so it’s worth a try if you don’t want to spend a ton of money. It even comes with a carrying bag. But, like even some of the more costly ropes, this is another one you don’t want to use on concrete, as it won’t last as long. 

What Are the Benefits of Jumping Rope?

Like more traditional cardio exercises, such running and biking, a jump rope workout has many benefits. Here are a few major benefits associated with this activity. 

May Enhance Athletic Performance

It’s not uncommon to see professional athletes, such as boxers, runners, or even MMA fighters, jumping rope to improve their athletic abilities. 

A 2020 study evaluated if and how this form of training impacted the performance of endurance runners. Researchers found that the group who implemented jumping rope in their warm-ups improved their three-kilometer time-trial performance, power, jump ability, and arch stiffness. (1)

An older study that included female adolescent volleyball players found that weighted rope training improved coordination and eccentric endurance of the lower extremities. This is important to volleyball players, who use their legs to support the weight of their body against gravity during a jump-up. (2)

In 2015, a study showed that a 10-minute round of vigorous rope training may help improve cardiorespiratory fitness. This is because it results in high heart rates and energy expenditures. For athletes, boosting cardiorespiratory endurance could help with doing physical activities for longer. (3)

These are just three examples, but there are countless other studies out there that illustrate how jumping rope may better athleticism. 

RELATED: 10 Benefits of Cardio: Build Your Physique, Health, Performance, and More

May Improve Health and Physical Strength 

Jumping rope activates so many muscle groups, so it’s no surprise how beneficial it may be to the body.

In 2018, a study sought to understand the effect that 12 weeks of jump rope exercise may have on adolescent girls with prehypertension. Researchers discovered that such intervention could improve cardiovascular disease risk factors for that age group. (4)

Another 2018 study wanted to assess whether jump training could boost muscular power among adults 50 and older. They learned that this intervention was not only safe but also effective for this age group. (5)

In addition to the above examples, jumping rope is a great activity if you’re trying to lose weight and want a simple way to burn calories. If you’re 155 pounds, jumping rope fast for 30 minutes can burn 421 calories. You wouldn’t even burn that many calories running six miles per hour in that time. 

May Enhance Cognitive Abilities

In addition to its physical benefits, jumping rope may help with cognitive regulation. A 2021 study revealed that long-rope jumping may enhance cognitive performance because it’s rhythmic. Study participants had improved attention and lower anxiety. (6)

Adaptable, Affordable, and Space Saving

Whether you’re a kid, teen, or younger/older adult, jumping rope is a relatively easy physical activity to learn. Plus, buying a jump rope is inexpensive, especially compared to treadmills, ellipticals, or a set of dumbbells. A jump rope also takes up a lot less space than those aforementioned items!

What To Look For in a Jump Rope

If you’re looking for a new jump rope for yourself or your favorite CrossFitter friend, here are some factors you’ll want to consider. 

Sizing and Adjustment

The size of your rope and your ability to make adjustments are very important. Most ropes are around nine to 10 feet and can be cut and/or altered to fit your height requirement. It’s best to see if the company selling the jump rope has a rope sizing guide that you can refer to. They may suggest keeping your rope longer or shorter, depending on the activity you’ll be doing.   

When it comes to rope adjustments, pay close attention to what the company selling the product really means. Sometimes, “adjustment” means you have to cut it to size, which isn’t something that everyone is comfortable with. The cut-to-size approach doesn’t leave much room for error, particularly if you snip too much. 

Others may mean you’ll have to use clasps, screws, or knots to alter the length. The ones with clasps or screws are appealing because you can adjust it whenever you want. Unfortunately, constantly moving the clasps up and down could result in the rope fraying. Nonetheless, I personally recommend that beginners use adjustable clasps, as cutting is too permanent for someone new to rope training. As a newbie, you might want to experiment with different lengths to see what works for you. 

Rotation Mechanism

You probably noticed that each handle on this list was attached to a bearing system, and there’s a good reason for that. Bearing systems allow ropes to rotate in all directions, which is essential for speed ropes. You want your rope to spin as smooth as butter and not cause any restrictions. 

Bushing rotation systems, on the other hand, limit what you can do. They don’t allow the same degree of rotation and aren’t as fast. However, this could be helpful to individuals new to rope training who’d prefer something that moves a little slower and provides more rope feedback. 

Cable Material

When it comes to cable material, you need to ask yourself if you want coated cables or bare steel cables. If you want coated cables, you must determine what kind of coating you’re looking for. PVC coating is one of the most common and cost-effective choices. It’s also easier to cut but doesn’t hold up well in cold weather or on abrasive surfaces. The Rx Smart Gear Jump Ropes had Renpho Smart Jump Ropes have this type of coating. Nylon coating is another option that’s tougher and more durable. This material is what’s found on the TRX Speed Rope.  

If you go with a bare steel cable, like the Rogue Heavy Jump Rope, it’ll likely be incredibly efficient. But unfortunately, it’s going to hurt when you eventually whip yourself with it. 

Cable Width and Weight

If you’re doing speed training, finding a thin, lightweight cable is ideal. Thicker cables, on the other hand, are heavier and thus cause more resistance. They’re a better choice if you’re hoping to improve your strength.  

Handle Material and Comfort

While much attention is focused on the cable, the handles are just as important. Aluminum handles, like those found on the Rogue SR-2 Speed Rope, are super lightweight, so they don’t tire out your wrists and forearms. Tapered plastic and urethane ones are easier to grip, so they don’t slip out of your hands when you get sweaty. 

Comfort is a huge factor, too. For example, indentations, like those on the Rx Smart Gear Original, allow you to snugly grip the handle in various ways to perform different jumping movements. Knurling is another feature you might like for added comfort and grip. The RPM Training Session Speed Rope is an excellent example of a high-quality, knurled handle that athletes love. 

Final Thoughts

At this point, you’ve gotten hip to some of the best jump ropes available, so which ones will you go with? While there are numerous factors to consider, we hope this roundup makes finding one that meets your fitness goals easier. We’ve taken the time to identify the best jump ropes for boxing, double-unders, CrossFit, beginners, and more so you can make an informed decision. By educating our community, we can prevent hardworking folks like yourself from spending unnecessary money on jump ropes that don’t serve your needs.  

Best Jump Rope: Side-by-Side Comparison

Best Jump Rope Overall	Best Jump Rope for Beginners	Best Jump Rope for Boxing	Best Weighted Jump Rope	Best CrossFit Jump Rope	Best Jump Rope for Double-Unders	Best Speed Jump Rope	Best Cordless Jump Rope	Best Beaded Jump Rope	Best Smart Jump Rope	Best Budget Jump Rope
Rx Smart Gear Original	REP Speed Cable Jump Rope	TRX Speed Rope	Rogue Heavy Jump Rope	Rogue SR-2 Speed Rope	REP Fitness Competition Speed Rope	RPM Training Session4 Speed Rope	RENPHO Smart Jump Rope	Elite SRS Beaded Jump Rope	Crossrope AMP Smart Jump Rope Handles	WODFitters Speed Jump Rope
4.4	4.0	4.3	4.0	3.8	4.2	3.9	4.4	3.5	3.5	4.0
Description: Length: 7’10” to 9’4” Cable material: Aircraft-grade cable with PVC coating  Cable thickness: Not listed Handle material: Not listed	Description: Length: 9.8’ Cable material: Rubber-coated galvanized steel Cable thickness: 0.1 inch Handle material: Plastic	Description: Length: 10′ Cable material: Vinyl-sheathed metal cable with nylon coating  Cable thickness: Not listed Handle material: Plastic and urethane	Description: Length: 9′ and 10’ options  Cable material: Not listed Cable thickness: Eight millimeters  Handle material: TPE polymer handles	Description: Length: 120” Cable material: Not listed Cable thickness: 3/32″ Handle material: Aircraft-grade aluminum	Description: Length: 118.1″ Cable material: Rubber-coated galvanized steel Cable thickness: 0.1″ Handle material: Not listed	Description: Length: 12’  Cable material: Alloy steel  Cable thickness: Not listed Handle material: Aluminum	Description: Length: Three meters Cable material: TPU and steel wire Cable thickness: 0.8 inches Handle material: ABS and silica gel	Description: Length: 10’  Cable material: Shatterproof plastic beads Cable thickness: Not listed Handle material: Plastic polymer	Description: Length: Cable not included but is available separately in sizes XS to XL Cable material: N/A Cable thickness: N/A  Handle material: Not listed	Description: Length: 10′ Cable material: Nylon coated steel  Cable thickness: Not listed Handle material: Not listed
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Jump Rope
Overall

Rx Smart Gear Original

4.4

Description:

• Length: 7’10” to 9’4”
• Cable material: Aircraft-grade cable with PVC coating 
• Cable thickness: Not listed
• Handle material: Not listed

Check Price

Best Jump Rope for Beginners

REP Speed Cable Jump Rope

4.0

Description:

• Length: 9.8’
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1 inch
• Handle material: Plastic

Check Price

Best Jump Rope for Boxing

TRX Speed Rope

4.3

Description:

• Length: 10′
• Cable material: Vinyl-sheathed metal cable with nylon coating 
• Cable thickness: Not listed
• Handle material: Plastic and urethane

Check Price

Best Weighted Jump Rope

Rogue Heavy Jump Rope

4.0

Description:

• Length: 9′ and 10’ options 
• Cable material: Not listed
• Cable thickness: Eight millimeters 
• Handle material: TPE polymer handles

Check Price

Best CrossFit
Jump Rope

Rogue SR-2 Speed Rope

3.8

Description:

• Length: 120”
• Cable material: Not listed
• Cable thickness: 3/32″
• Handle material: Aircraft-grade aluminum

Check Price

Best Jump Rope for Double-Unders

REP Fitness Competition Speed Rope

4.2

Description:

• Length: 118.1″
• Cable material: Rubber-coated galvanized steel
• Cable thickness: 0.1″
• Handle material: Not listed

Check Price

Best Speed
Jump Rope

RPM Training Session4 Speed Rope

3.9

Description:

• Length: 12’ 
• Cable material: Alloy steel 
• Cable thickness: Not listed
• Handle material: Aluminum

Check Price

Best Cordless Jump Rope

RENPHO Smart Jump Rope

4.4

Description:

• Length: Three meters
• Cable material: TPU and steel wire
• Cable thickness: 0.8 inches
• Handle material: ABS and silica gel

Check Price

Best Beaded
Jump Rope

Elite SRS Beaded Jump Rope

3.5

Description:

• Length: 10’ 
• Cable material: Shatterproof plastic beads
• Cable thickness: Not listed
• Handle material: Plastic polymer

Check Price

Best Smart
Jump Rope

Crossrope AMP Smart Jump Rope Handles

3.5

Description:

• Length: Cable not included but is available separately in sizes XS to XL
• Cable material: N/A
• Cable thickness: N/A 
• Handle material: Not listed

Check Price

Best Budget
Jump Rope

WODFitters Speed Jump Rope

4.0

Description:

• Length: 10′
• Cable material: Nylon coated steel 
• Cable thickness: Not listed
• Handle material: Not listed

Check Price

FAQs

Research

1. García-Pinillos, F., Lago-Fuentes, C., Latorre-Román, P. A., Pantoja-Vallejo, A., & Ramirez-Campillo, R. (2020). Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. International journal of sports physiology and performance, 1–7. Advance online publication. https://doi.org/10.1123/ijspp.2019-0529
2. Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. The Journal of sports medicine and physical fitness, 51(2), 211–219.
3. Fountaine, C. J., & Schmidt, B. J. (2015). Metabolic cost of rope training. Journal of strength and conditioning research, 29(4), 889–893. https://doi.org/10.1519/JSC.0b013e3182a35da8
4. Sung, KD., Pekas, E.J., Scott, S.D. et al. The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. Eur J Appl Physiol 119, 577–585 (2019). https://doi.org/10.1007/s00421-018-4051-4
5. Moran, J., Ramirez-Campillo, R., & Granacher, U. (2018). Effects of Jumping Exercise on Muscular Power in Older Adults: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(12), 2843–2857. https://doi.org/10.1007/s40279-018-1002-5
6. Yamashita, M., & Yamamoto, T. (2021). Impact of Long-Rope Jumping on Monoamine and Attention in Young Adults. Brain sciences, 11(10), 1347. https://doi.org/10.3390/brainsci11101347

The post Best Jump Ropes for Beginners, CrossFit, Boxing, and More appeared first on Breaking Muscle.

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The back squat, universally hailed the king of leg exercises, holds a timeless place in the realm of strength training. It’s a basic barbell movement that challenges not only your physical strength, but mental strength as well.

The reason it is such a tough exercise to conquer has to do with not just muscular power, but muscular coordination, as well. (1) When you perform the classic barbell squat, you’re recruiting multiple muscle groups at the same time, from head to toe, while coordinating your effort amongst the physical and technical demands of the exercise.

While many exercises can have their place in a leg workout, if you’re seeking to enhance the muscular density and strength of your lower body, the back squat is the undisputed champion. It puts your muscles to the test, as it demands a level of metabolic dedication that’ll trigger a spike in growth hormone that plays a role in stimulating hypertrophy. (2)

Take a closer look and focus on the mechanics of the squat, the muscles recruited, and some simple and effective variations that can help you get the most out of the time-tested back squat.

What Muscles Do Squats Work?

• Squat Technique
• Muscle Recruitment
• How to Emphasize Specific Muscles
• Squat Variations

How to Do the Squat— A Technique Guide

The barbell back squat can appear deceptively simple at first — put the bar on your back, squat down, and stand up. However, there are many details to this lift that can often be overlooked, such as specific bar placement, hand and foot position, and the posture of your head and neck.

Here’s a step-by-step guide to performing the squat, along with some tips to become a better squatter. Safety is crucial. Make sure to apply all of these steps for every individual repetition to not only get stronger, but to train smarter, too. 

Step One — Set the Barbell Height

Set the barbell at shoulder-height in a squat rack. When you grip the bar, position your arms parallel to the ground, ensuring a comfortable grip width that suits your shoulder mobility. Starting with a shoulder-width grip is recommended, but adjust to your individual balance of mobility and stability.

Coach’s Tip: If you encounter difficulties with your shoulder mobility, perform a thorough upper-body warm-up before starting your leg workout to improve your shoulder and chest mobility.

Step Two — Position the Bar and Create a Shelf

Choose between using either a high bar or low bar placement. What deciphers between a high bar or low bar position is whether the barbell is above your rear deltoids, or on top of (or below) your rear deltoids.

A high-bar squat tends to emphasize the knee joint which would recruit more quadricep dominance than a low-bar squat, which would place the weight closer to the hip joint to recruit the glute muscles. Select the bar placement that aligns with your training goals.

“Building a shelf” helps to create a space for the barbell to sit comfortably on the upper back to squat. To build a shelf, retract your scapulae (shoulder blades) and tighten your upper back to create a stable shelf for the bar to rest on.

Ensure your elbows are positioned underneath the bar, further securing it and promoting better posture. If your elbows aren’t under the bar or near perpendicular to the floor, your upper back might lose tightness and cause your spine to bend forward. 

Coach’s Tip: To help keep your elbows underneath the bar, explore your grip width on the bar. The wider the grip, the more mobility your shoulder will have to support this aspect of your squatting performance.

Step Three — Unrack the Weight and Set Your Stance

Lift the barbell off the J-hooks and take two steps back. If you’ve set your barbell height correctly, it should be relatively easy to unrack the weight. When stepping back, keep the initial step small, as the second step is primarily used to adjust your stance. Avoid stepping too far back, as this will make it more challenging to re-rack the weight later.

Your stance significantly influences muscle engagement. For a more quadriceps-focused squat, opt for a closer stance with your toes forward or slightly outward. Athletes should keep their feet forward to mimic the stance of their specific sport. (3)

If you are looking for maximum squat strength, angle your toes slightly outward to make sure your knees stay outward in a more advantageous position. If you want to engage your hips more, stand wider and turn your toes outward — a technique often used by powerlifters and strongman competitors. 

Coach’s Tip: The strongest and relatively biggest muscles of the body are your glutes. If you want to maximize strength, you want to use a more “glute-dominant” variation of the squat. Make sure your feet are a little wider than a normal stance, with your toes outward. Consider using a low-bar position, as well.

Step Four — Head Position

To maintain a flat and rigid spine throughout the squat, make sure you position your head slightly down at roughly a 45-degree angle. This head placement helps flatten the cervical spine — the vertebrae of your neck — which helps influence the rest of your spine to remain stable during the lift.

Coach’s Tip: If you struggle to have good posture, start off with your head slightly facing down, but, as you perform the squat, keep your head slightly forward until you hit your sticking point moving upward. Once you hit that sticking point, tilt your head up and forward to help influence your spine to “get taller.” This should put you in a better position and improve your squat. 

Step Five — Time to Squat

After the detailed process of setting up in a good position, it’s time to perform the squat itself.

• Initial Phase: Before beginning the descent, brace your core by taking a deep breath through your belly, increasing pressure within your abdominal cavity. This technique enhances lower back rigidity and overall posture. Consider using a lifting belt for added support. To keep the brace in your core, breathe through your nose, and do not allow your shoulders to rise during your initial breath. 

• Descending Phase: As you lower into the squat, ensure your hips move downward and slightly back to distribute the weight evenly across your mid-foot. The goal is to maintain proper alignment between your knee and hip joints. Aim to reach a comfortable depth, with your thighs near parallel to the ground or slightly lower.

• Ascending Phase: During the ascent, pay attention to potential “sticking points” as the load gets heavier. When your strength gets challenged, technique becomes crucial. The better your technique is from start to finish, the more likely you can battle through that sticking point to complete the lift. Return upright to a full lockout.

By following each of these steps and maintaining proper form throughout the movement, you’ll maximize head-to-toe muscle engagement and reduce the chances of common mistakes, ensuring a successful and effective squat.

Muscle Recruitment During Squats

Time to dig deep into the anatomy of the barbell back squat, exploring the primary muscles and secondary muscles required to perform the movement.

The barbell back squat recruits a combination of primary and secondary muscles, with the quadriceps and glutes taking the lead in knee and hip extension, respectively. Proper engagement of these muscle groups, and the support of secondary muscles, is crucial for executing a safe and effective squat.

Primary Muscles

A primary muscle is the main targeted muscle used during an intended movement. The muscles tend to be the larger muscles of the anatomy, especially during a compound movement which involves moving at multiple joints — in the squat, you’re moving at the hips, knees, and ankles. The primary muscles of the squat are the quadriceps and the glute maximus.

Quadriceps 

• The quadriceps are a group of four muscles located at the front of the upper leg. 
• The primary function of the quadriceps is knee extension, which is crucial during the ascending phase of the squat. They play a pivotal role in straightening the knee joint as you lift the weight.
• The quadriceps are heavily engaged when an athlete relies on their knee joint to move the weight. The knee joint might be prioritized during a high-bar squat, a squat to full (below parallel) depth, or when the athlete’s knees begin to break far in front of their toes. 

Glutes 

• The gluteus maximus, the largest of the gluteal muscles, forms the bulk of the hip joint. 
• The glutes are responsible for hip extension, which is crucial for rising from a squat position. They provide the power needed to straighten the hips.
• The gluteus maximus is heavily engaged when an athlete starts to rely more on their hip joint to drive the weight up. The hip joint might be prioritized when an athlete performs a low-bar squat, box squat, or when the athlete has “vertical shins,” which means they are putting more weight on their heels than their toes. 

Secondary Muscles

A secondary muscle tends to be a relatively smaller muscle group that aids the primary muscle(s) with executing an exercise. The secondary muscles that provide support and stabilization during the squat are the hamstrings, calves, lower back, and core muscles.

Hamstrings

• The hamstrings are located at the back of your upper leg, running from your hips to you knees.
• While primarily responsible for knee flexion (like leg curls), the hamstrings assist in hip extension (straightening your upper leg in line with your torso). Your hamstrings help control the descending phase of the squat, acting as stabilizers.

Calves

• The calves are comprised of the gastrocnemius and soleus muscles, and are located behind your lower leg.
• The primary function of the calf muscles is the extension of the ankle joint — “pointing” your foot down. While not directly involved in the squat, they help stabilize the ankle joint, especially when pushing through the mid-foot. If you want to have a great squat, you want to keep your feet flat during each rep, meaning you need great ankle mobility, which relies on flexible calf muscles. 

Erector Spinae (Lower Back)

• The erector spinae muscles run along your spine’s length, supporting and stabilizing your lower back, especially. 
• The erector spinae muscles are responsible for spinal extension, helping to maintain an upright torso position during the squat.

Core

• Your core includes muscles such as the rectus abdominis, obliques, and transverse abdominis.
• Core muscles provide stability to the torso, helping maintain proper posture and preventing excessive spinal flexion or extension. They work in conjunction with the erectors, as well.

How to Emphasize Key Muscles

As mentioned earlier, the primary muscles used to squat are the quadriceps and the glutes. However, to emphasize one muscle group over the other depends on adjusting your setup and movement, including foot placement, stance, depth, and barbell placement. (4)

Maximizing Quadriceps Recruitment

For those seeking to grow and strengthen their quadriceps, start by positioning your feet closer together, either at shoulder-width or slightly narrower. This narrower stance magnifies the involvement of your quadriceps during the squat, intensifying their engagement.

To further emphasize quadriceps recruitment, favor a high-bar placement with the barbell on your upper back. Placing the bar higher on your back shifts your center of gravity forward, ensuring that your quadriceps take the brunt of the load.

This strategic bar placement is a key element in effectively targeting and strengthening the quadriceps, especially for those in a hypertrophic (muscle-building) phase of training. 

Another trick toward quad-dominance is going below a parallel depth. This increased depth tends to cause the shins to lean forward, putting the ankle within a great range of motion (also known as “dorsiflexion”) which will put more strain on the knee joint. This causes the quadriceps to be more activated.

Maximizing Glute Recruitment

If your objective centers on maximizing glute engagement, widen your stance beyond a shoulder-width position and point your toes out. This can influence your shins to stay upright, redirecting the focus to your glutes and intensifying their involvement.

You should also use a low-bar position to shift the weight distribution at your hip joints. This helps you get a better hip hinge, which accentuates glute recruitment. Placing the bar lower on your back ensures that the glutes play a more dominant role in the squat.

For those who struggle with feeling glute recruitment, try including a “pause” in the bottom position, or even use a box squat variation, as the box enforces the cue to push your hips backward instead of down. That’s a key point— if your hips move further back, your glutes can be more engaged.

Squatting straight down pushes your upper thighs forward as you descend, causing your knees to be more recruited, which would cause a more quadriceps-dominant action.

Squat Variations

There are a few other squat variations that can be used to further emphasize recruitment of either your quadriceps or glutes. By making changes to the bar position or, in some cases, avoiding the standard barbell completely, you can force your body to recruit different muscles while performing the same fundamental squatting movement.

Front Squat

In this variation, the barbell is positioned on the front of your shoulders rather than across your upper back. To achieve this unique position, you can either cross your arms over each other to hold the barbell or use an Olympic weightlifting-style “rack” position that puts your arms parallel to each other with your arms bent and the bar near your fingertips.

The defining feature of the front squat is its demand for a more upright torso posture. This is what would make the movement more quadriceps-dominant than glute-dominant, similar to a high-bar squat. 

The front squat promotes improved posture and spinal alignment. It strengthens your upper back while reducing the risk of forward-leaning tendencies often associated with the classic barbell back squat.

SSB Squat

The SSB (safety squat bar) is a specialized barbell that has pads and forward-pointing handles that hold the weight on top of your shoulders and upper back. The weight distribution creates a forward-leaning upper body angle compared to a standard barbell , which significantly impacts the mechanics of the squat. This makes it a more quadriceps-dominant variation.

The SSB squat is an ideal choice for individuals who may have mobility limitations in certain areas like the shoulders. Additionally, the SSB squat places a substantial focus, not only on the quadriceps, but also the upper back and the posterior chain. It delivers a great challenge to not just quadriceps strength, but postural strength as well. 

In terms of muscle engagement, the primary target during the SSB squat is your quadriceps. However, the angled handles also bring your upper back and posterior chain into play. This shift in muscle emphasis sets it apart from the classic barbell back squat, which primarily targets the quadriceps but doesn’t engage the upper back and posterior chain to the same extent.

Belt Squat

The belt squat is unlike the front squat or SSB squat. Instead of placing a barbell on your upper body, you wear a belt around your waist attached either to a specially designed platform or to a barbell on the ground set in a landmine unit. The belt distributes weight across your hips, which makes it a glute-dominant variation of the barbell squat.

The belt squat offers an effective means of challenging the lower body without placing weight on your torso and spine, making it particularly suitable for individuals dealing with back issues.

Additionally, the belt squat targets your legs with little to no upper body involvement. This would be a great exercise for those with specific limitations, including poor shoulder mobility, spinal compression issues, or an inability to hold a barbell with one or both arms.

Time to Squat

The barbell back squat is a top exercise that engages multiple muscle groups and delivers massive benefits, from increasing strength and power to building more muscular legs. Overall muscle recruitment during squats is a crucial variable that can be manipulated by your stance, movement, and bar position. No matter how you do it, the squat is an iconic lift that can improve anyone’s success in building size, strength, and athleticism. 

References

1. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
2. Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.
3. Ribeiro, Alex & Santos, Erick & Nunes, João Pedro & Amarante do Nascimento, Matheus & Graça, Ágatha & Bezerra, Ewertton & Mayhew, Jerry. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000709.
4. Larsen, S., Kristiansen, E., Helms, E., & van den Tillaar, R. (2021). Effects of Stance Width and Barbell Placement on Kinematics, Kinetics, and Myoelectric Activity in Back Squats. Frontiers in sports and active living, 3, 719013. https://doi.org/10.3389/fspor.2021.719013

Featured Image: MilanMarkovic78 / Shutterstock

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Squaring off against a stacked lineup of strongman competitors that included Mitchell Hooper, current World’s Strongest man and winner of the 2022 Giants Live World Tour, Tom “The Albatross” Stoltman cemented his case as the best of the bunch by winning the 2023 Giants Live World Tour Finals.

Showcasing his range of skills across five grueling events, the two-time World’s Strongest Man captured the coveted title on Oct. 21, 2023, in front of a gregarious Glasgow crowd that proudly cheered on both Tom and his older brother, Luke Stoltman, who were born and raised roughly 200 miles north in Invergordon, Scotland. Although New Zealand’s Mathew Ragg came agonizingly close to besting the younger Stoltman brother, Ragg ultimately finished three points behind the champion for a hard-fought second-place finish.

Here are the final standings from the 2023 Giants Live World Tour Finals:

2023 Giants Live World Tour Finals Standings

1. Tom Stoltman (UK) — 54.5 points
2. Mathew Ragg (New Zealand) — 51.5 points
3. Mitchell Hooper (Canada) — 46 points
4. Pavlo Kordiyaka (Ukraine) — 42.5 points
5. Luke Stoltman (UK) — 40.5 points
6. Gavin Bilton (UK) — 34 points
7. Ondřej Fojtů (Czech Republic) — 27.5 points
8. Tyler Cotton (USA) — 22 points
9. Pa O’Dwyer (Ireland) — 22 points
10. Eddie Williams (Australia) — 21 points
11. Conor Curran (UK) — 16.5 points
12. Evans Aryee (Ghana) — 6 points (Withdrew after second event)

Event Breakdown

Tom Stoltman undoubtedly stole the show with a dominant all-around outing that saw him secure victories in three of the five events. However, he certainly wasn’t the only strongman who shined.

Here’s a detailed event-by-event breakdown of the 2023 Giants Live World Tour Finals.

Event One: Max Log Lift

The competition kicked off with a classic strongman event that tested the athletes’ upper-body strength and power. To little surprise, Tom Stoltman took home top honors in the Max Log Lift, becoming the only man to successfully overhead press a 463-pound (210-kilogram) log. Meanwhile, Mitchell Hooper, Pavlo Kordiyaka, Luke Stoltman, and Tyler Cotton each earned 9.5 points by locking out 440.9 pounds (200 kilograms).

Although he did not participate in the overall competition, Cheick “Iron Biby” Sanou delivered the most impressive rep of them all by pressing 507.1 pounds (230 kilograms) to set the Log Lift World Record. Sanou also held the previous record, 504.8 pounds (229 kilograms), which he set at the 2021 edition of the contest.

1. Tom Stoltman — 463 pounds (210 kilograms)
2. Mitchell Hooper — 440.9 pounds (200 kilograms)
3. Pavlo Kordiyaka — 440.9 pounds (200 kilograms)
4. Luke Stoltman — 440.9 pounds (200 kilograms)
5. Tyler Cotton — 440.9 pounds (200 kilograms)
6. Mathew Ragg — 410.1 pounds (186 kilograms)
7. Ondřej Fojtů — 410.1 pounds (186 kilograms)
8. Gavin Bilton — 374.8 pounds (170 kilograms)
9. Eddie Williams — 374.8 pounds (170 kilograms)
10. Evans Aryee — 374.8 pounds (170 kilograms)
11. Pa O’Dwyer — No Lift
12. Conor Curran — No Lift

Event Two: Sandbag Steeplechase

A staple in Giants Live competitions, the second event required the athletes to pick up, carry, and throw two 330.7-pound (150-kilogram) sandbags over a waist-high pole. As if that wasn’t challenging enough, they then had to go around to the other side of the pole, lift the sandbags again, and load them onto a platform.

Proving he had the right combination of brute strength and fleet feet, Tom Stoltman took home his second straight victory by completing the course in just under 30 seconds. He narrowly edged out 2023 Europe’s Strongest Man Pavlo Kordiyaka, who finished in second place by just over half a second.

1. Tom Stoltman — 29.92 seconds
2. Pavlo Kordiyaka — 30.48 seconds
3. Mathew Ragg — 31.41 seconds
4. Luke Stoltman — 33.62 seconds
5. Ondřej Fojtů — 34.44 seconds
6. Mitchell Hooper — 34.63 seconds
7. Conor Curran — 35.30 seconds
8. Gavin Bilton — 36.81 seconds
9. Pa O’Dwyer — 36.84 seconds
10. Tyler Cotton — 37.76 seconds
11. Evans Aryee — 38.22 seconds
12. Eddie Williams — 42.16 seconds

Event Three: Axle Deadlift

The third event revolved around the good ol’ deadlift. Only in this case, the weight was loaded onto an axle — a thicker, stiffer, and more difficult implement to utilize compared to a standard barbell. Competitors had to perform as many repetitions as possible with 771.6 pounds (350 kilograms), and for the first time on the day, Tom Stoltman didn’t finish ahead of the pack.

Six-time New Zealand’s Strongest Man Mathew Ragg starred in this deadlift challenge, pulling off eight reps and securing the maximum amount of points. Overall, only four of the 12 competitors completed at least five reps.

1. Mathew Ragg — Eight reps
2. Tom Stoltman — Seven reps
3. Mitchell Hooper — Seven reps
4. Gavin Bilton — Five reps
5. Pavlo Kordiyaka — Four reps
6. Luke Stoltman — Four reps
7. Ondřej Fojtů — Four reps
8. Pa O’Dwyer — Four reps
9. Eddie Williams — Four reps
10. Tyler Cotton — Three reps
11. Conor Curran — Three reps
12. Evans Aryee — Withdrew

Event Four: Conan’s Wheel

The penultimate event proved to be the most challenging for the eventual champion. Conan’s Wheel required the strongmen to pick up a metal beam fixed to a center point and spin it around as far as possible without letting it hit the floor. After finishing in first in two of the first three events, Tom Stoltman slipped to fifth.

On the other hand, Mathew Ragg continued to build momentum from the Axle Deadlift, completing almost two and a half revolutions (845 degrees) before bowing out. The New Zealand native needed every step to secure a narrow victory, as Mitchell Hooper came within four degrees of a first-place tie, settling for second with 841 degrees. Pavlo Kordiyaka (820 degrees) and Ireland’s Pa O’Dwyer (756 degrees) were the only other competitors who surpassed two full revolutions.

1. Mathew Ragg — 845 degrees
2. Mitchell Hooper — 841 degrees
3. Pavlo Kordiyaka — 820 degrees
4. Pa O’Dwyer — 756 degrees
5. Tom Stoltman — 618 degrees
6. Gavin Bilton — 608 degrees
7. Luke Stoltman — 562 degrees
8. Ondřej Fojtů — 553 degrees
9. Conor Curran — 506 degrees
10. Eddie Williams — 471 degrees
11. Tyler Cotton — 425 degrees

Event Five: Castle Stones

The final event featured five gargantuan stones ranging from 264.6 pounds (120 kilograms) to 440.9 pounds (200 kilograms). In a test of both strength and coordination, the athletes had to pick each one up and load it onto a platform in the fastest time possible. Four of the five strongmen completed the circuit, but Tom Stoltman shockingly needed less than 20 seconds to secure his spot atop the podium.

While Mathew Ragg did well to load all five Atlas stones in 28.81 seconds, he finished nearly 10 seconds behind. Luke Stoltman and Gavin Bilton also succeeded in getting that 440.9-pound stone onto the platform. However, the former took nearly double the time as his brother to accomplish that feat.

1. Tom Stoltman — Five in 19.23 seconds
2. Mathew Ragg — Five in 28.81 seconds
3. Luke Stoltman — Five in 37.56 seconds
4. Gavin Bilton — Five in 41.64 seconds
5. Mitchell Hooper — Four in 19.32 seconds
6. Eddie Williams — Four in 23.71 seconds
7. Pavlo Kordiyaka — Four in 25.94 seconds
8. Tyler Cotton — Four in 29.13 seconds
9. Pa O’Dwyer — Four in 50.11 seconds
10. Ondřej Fojtů — Three in 42.16 seconds

By winning three of the five events — including one in exceedingly dominant fashion — Tom Stoltman left no doubt about who deserved to stand atop the podium at the 2023 Giants Live World Tour Finals. Still, it’s safe to say that Mathew Ragg raised some eyebrows by pushing the champion to the brink in what essentially amounted to a two-man race for the title. With the 2023 Rogue Strongman Invitational right around the corner on Oct. 27-28, let’s see if Stoltman keeps the train rolling.

Featured Image: @giantslivestrongman / Instagram

The post Scotland’s Own Tom Stoltman Takes Home Title at 2023 Giants Live World Tour Finals With Dominant Performance  appeared first on Breaking Muscle.