Narrowing it down even further from the best protein bars in general, we were curious — which low-calorie protein bars rank the highest in terms of nutrition stats and first-hand experience eating them? No matter your reason for keeping an eye on your caloric intake, we’ve rounded up some of the best low-calorie protein bars to help keep you full, and even support muscle growth and recovery! (1) 

The 6 Best Low-Calorie Protein Bars of 2024

• Best Low-Calorie Protein Bar Overall: Onnit Protein Bites
• Best High-Protein, Low-Calorie Protein Bar: Legion Protein Bar
• Best Tasting Low-Calorie Protein Bar: Bulletproof Protein Crisp Bar
• Best Gluten-Free Low-Calorie Protein Bar: Pure Protein Bar
• Best Low-Calorie Protein Bar for Weight Loss: No Cow Protein Bar
• Best Organic Low-Calorie Protein Bar: Orgain Organic Protein Snack Bar

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Low-Calorie Protein Bars

Why should you trust our opinion of the best low-calorie protein bars? Glad you asked! Our team includes experts in the health and wellness industries, from personal trainers to athletes, as well as registered dietitians. Together, our team researched and personally tested around 50 different protein bars using our tried-and-true supplement testing methodology.

• Formulation: As a dietitian, I review the ingredients and nutrition labels to assess how beneficial each bar is, especially when compared against each other.
• Taste: A protein bar might be on-point nutrition-wise, but that means very little if it’s not palatable. Our team of product testers tried each of the bars in our lineup and gave scores out of a maximum of 5.
• Protein content: If you’re looking for a protein bar, the first thing you probably look at is the protein content, right? We assess the protein content of each bar, from the mid-range protein options to the super high-protein bars.
• Added sugar: According to Healthy Food America, more than half of adult Americans eat more added sugar than the recommendation (less than 10% of total calories from added sugar). We list the added sugar for each of these low-calorie protein bars.
• Sweeteners: Low-calorie protein bars are often lower in calories because they replace some (or all) of the sugar with sugar alternatives. We specify which sweeteners are used so you can determine if they fit within your nutrition goals and taste preferences.

Best Low-Calorie Protein Bar Overall: Onnit Protein Bites

Onnit Protein Bites

Onnit Protein Bites

Onnit’s protein bites combine the decadence of a dark chocolate coating with a great tasting center, available in three delicious flavors — Chocolate Cookie Dough, Chocolate Coconut Cashew, and Chocolate Peanut Butter. These bites contain up to 9g of grass-fed whey isolate, and 7g of dietary fiber.

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We’re going to start our list with the best low-calorie protein bar overall, which is quite an honor! Our expert testers rave about Onnit Protein Bites, both in terms of taste and texture. (We don’t want something that tastes amazing but is chalky or overly chewy!)

Our product testers give Onnit Protein Bites a perfect score of 5 out of 5 for taste and texture, with one tester saying, “Whoa, these are good. It’s like I’m eating a candy bar, no joke. I let at least six people try them, and everyone gave them a 5 out of 5 for flavor. If you’re an Oreo person, use caution with the Cookies and Cream flavor: it is so good.”

Another tester weighs in on the texture, saying, “This is exactly as chewy and moist as you’d want it to be. Think of a Mounds bar — that’s what the coconut cashew flavor feels like. Definite 5 out of 5 for texture.”

The protein content isn’t super stellar at 7 to 9 grams per bar, which wasn’t lost on one of our testers: “The protein content isn’t out of this world, sure — but it’s an incredible option for a protein-based ‘healthy dessert’ when your sweet tooth starts grumbling. Plus, if for some reason you don’t like them (I don’t see why you wouldn’t), you can send anything back for your money back if it’s still half full!”

According to fellow registered dietitian Chelsea Rae Bourgeois, “Onnit Protein Bites put a fun spin on your traditional protein bars. They’re not super stacked with protein, but if you’re in the mood for something sweet, these protein bits are a more nutritious than a candy bar.”

Overall, I rate these bars a 3.5 out of 5. Bourgeois rates them similarly and explains: “The ingredients are listed by weight in descending order, so it’s telling that whey protein isn’t first on this product’s ingredient list. I wish there was a bit more protein per serving and better use of natural sweeteners.”

[Related: Protein Intake Calculator]

Best High-Protein, Low-Calorie Protein Bar: Legion Protein Bar

Legion Protein Bars

Legion Protein Bars

Legion High-Protein Bar has 20g of protein, 24g of carbs, and 12 grams of fat per bar. It slots in at 240 calories, and there’s only 4g of sugar per bar, which is pretty low considering some bars have up to 20g. Plus, the protein comes from a combination of whey protein isolate and whey protein concentrate, which makes for a balanced, stable blend.

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If you want as much protein as you can get in a bar, look no further than Legion Protein Bar. We chose Legion because it is much higher in protein than the others here. Generally, 20 grams of protein is enough to be at meal replacement protein level for most people. 

That said, the calories in Legion Protein Bars aren’t the lowest in our lineup — in fact, they are the highest-calorie of the low-calorie bars here. The reason is the higher fat content, which is around 57% more fat compared to other bars in our lineup.

Registered dietitian Chelsea Rae Bourgeois is a fan. “I love that, in addition to the 20 grams of protein per bar, you also get 7 grams of fiber. Protein is getting a lot of well-deserved hype these days, but we can’t forget about fiber and all the good it does for our bodies. So many of us fall short of our daily fiber needs, and this one protein bar can provide a huge chunk of the recommended intake.”

And it’s not just about the fiber content. “As a dietitian, I also appreciate Legion’s transparency in their products,” Bourgeois explains. “They break down the percentages in their protein blend, telling customers just how much of each type of whey protein is in the blend.” Overall, Bourgeois gives these bars a 4 out of 5 for formulation.

And they taste good, too. “It’s chocolate-forward, and the chocolate chunks remind me of a Hershey’s Kiss,” our expert tester Ben Emminger says of the Chocolate Peanut Butter flavor. “I didn’t really notice any hints of peanut butter while eating it; only hints as an aftertaste.” He notes that because the bar is so dense, it takes a bit of a workout to bite into — but it’s worth it. “Each bar is 250 calories, making it a worthwhile solution for quick breakfasts or satiety in-between my normal meals.”

Like many of the best protein powders, Legion Protein Bars utilize whey protein as its primary protein source, which is a favorite for boosting muscle growth and supporting muscle recovery. (2) 

Best Tasting Low-Calorie Protein Bar: Bulletproof Protein Crisp Bar

Bulletproof Protein Crisp Bar

Bulletproof Protein Crisp Bar

Bulletproof's Protein Crisp Bars are extremely calorie-friendly, making them an easy addition into any weight-loss or fat-loss diet. We also love the clean, whole food ingredients.

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Along with some of the best-tasting protein powders, Bulletproof Protein Crisp Bars are the best tasting for a reason. Our product tester Kate Meier (a certified personal trainer and member of our BarBend editorial team) raves about the flavor, saying: “Based on taste alone, I’d eat this again! I had about 8 other people try these bars, and all 8 said they enjoyed it. That’s pretty solid.”

Meier tried the peanut butter chocolate chip flavor: “Overall, it tastes like a “healthy” peanut butter bar. The flavors are there, but not fully there, like you’d get in something loaded with fat and sugar. I give it a solid 4 out of 5 for taste.” For texture, Meier gives Bulletproof Protein Crisp Bars a 4 out of 5: “For a bar advertised as “crisp,” this is a little chewy, but in a good way.”

I also like that this bar utilizes protein from high-protein vegetables like peas and are loaded with fiber and free of added sugars. Still, the amount of protein is a bit lower than I normally strive for in a protein bar, especially given the price of $3 per bar. Fellow registered dietitian Chelsea Rae Bourgeois agrees, nothing: “These protein bars provide more calories from fat than protein. Considering these are considered a protein supplement, I would have expected more emphasis on protein.”

Meier also would have liked more protein, saying: “Just 11g of protein is a bummer; I would love to see that protein content higher.” 

This protein bar is low in net carbohydrates (the total carbohydrates minus the dietary fiber), which is the amount low-carb dieters usually focus on. Despite the never-ending debate on which diet is best for weight loss, studies confirm that low-carb (and low-net-carb) diets are solid options for weight loss as long as they’re sustainable and well-rounded. (3)

Best Gluten-Free Low-Calorie Protein Bar: Pure Protein Bar

Pure Protein Bars

Pure Protein Bars

Pure Protein Bars are a budget-friendly protein bar that pack 21 grams of protein per serving, making them a perfect protein shake alternative. They're also available on Amazon Prime!

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We chose Pure Protein Bars as the best gluten-free low-calorie protein bars because they stand out for their incredible, candy-like taste and texture — not something people typically expect with gluten-free products!

Kate Meier, certified personal trainer and BarBend editorial team member, personally tested Pure Protein Bars and says: “We tried Chocolate Peanut Butter. I think these are probably the most candy-bar-like bar I’ve ever had. Texture is similar to something like a Snickers or a Milky Way — very nougaty (is that a word?). I give them a 4 out of 5.”

Meier summarizes her overall impression of Pure Protein Bars: “I’m someone who likes a bar for like three servings and then I hate the bar. But this is probably one bar I could see myself eating more often because I really like the taste, and it isn’t dry like many other bars are (RXBAR, Quest, etc.).” 

Despite being low in sugar, Pure Protein Bars aren’t low in total carbs, so they’re not the best for low-carb diets. Plus, they’re low in fiber, which can be a pro or con depending on your health goals and dietary preferences. 

Ultimately, registered dietitian Chelsea Rae Bourgeois rates these bars’ formula a 3.5 out of 5: “Pure Protein Bars get the job done, but the use of sugar alcohols and its saturated fat content may be enough reason for some people to avoid them.”

As an RD myself, I prefer protein bars with natural sugar substitutes like stevia and monk fruit sweetener over sucralose when possible because of the digestive upset some people experience. In terms of sugar alcohols, they aren’t necessarily “bad” — maltitol acts as a prebiotic, meaning it feeds the healthy bacteria in your digestive tract! (4) 

Pure Protein Bars are one of the most cost-effective protein bars in our lineup at $1.48 per bar if you buy the 48-pack. For those of you that have a nearby Costco, watch for these to go on coupon which can lower the price even more!

[Related: High-Protein Foods]

Best Low-Calorie Protein Bar for Weight Loss: No Cow Protein Bar

No Cow Protein Bar

No Cow Protein Bar

Naturally sweetened and dairy-free, No Cow is surprisingly low in net carbohydrates for a plant-based protein bar.

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We chose No Cow Protein Bar as the best low-calorie protein bar for weight loss for a couple of reasons. While it’s not the lowest in calories among our lineup, the days of going solely off of calories are long gone. Instead, the higher protein and fiber content help promote satiety, which can aid in weight loss efforts. (5)

I’m a big fan of this vegan protein bar containing so much iron. Iron is a nutrient that many vegans can become deficient in, given that the most absorbable form of iron comes from animal products. (6) 

No Cow Protein Bars are free of added sugar and are high in protein with 20 to 22 grams of protein per bar. It’s also incredibly high in fiber, which makes its net carb count low enough to be keto-friendly for those following low-carb diets. Overall, I’d give the formulation a 4 out of 5, deducting a point for the sugar alcohol content. (Sugar alcohols can cause digestive upset such as gas and bloating in some people.) Fellow RD Chelsea Rae Bourgeois gives the same rating, saying: “These bars have a pretty impressive macros ratio, but the use of sugar alcohols may be a deal breaker for some people.”

One of our product testers Kate Meier (a certified personal trainer and a member of our BarBend editorial team) personally tested No Cow Protein Bars in the sampler packand has this to say: “Out of all of them, the Birthday Cake and the Chocolate Fudge were the best out of the variety pack among the people I shared them with. The flavors were just that — a flavoring, clearly not close to the real thing. It was suggested that I put one in the fridge, which actually did help the taste a little. It didn’t seem quite so dry. It does still leave that grainy feeling on your teeth, but I actually did eat the entire thing. It still wouldn’t be my go-to bar, but I do think that refrigerating helps!”

[Related: Best Vegan Protein Powders]

Best Organic Low-Calorie Protein Bar: Orgain Organic Protein Snack Bar

Orgain Protein Snack Bar

Orgain Protein Snack Bar

Orgain Protein Snack Bars are a great on-the-go snack that provides a hit of protein. They’re also helpful as a quick post-workout snack. Each bar has 10g of vegan protein sourced from rice and peas as well as low sugar with no artificial flavors or preservatives.

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Surprise — our pick for the best organic low-calorie protein bar is also vegan-friendly! This bar isn’t as high in protein as some of the others in our lineup of low-calorie protein bars, but it’s also the lowest in calories with 150 calories per bar. If you’re looking for more of a snack versus something to bulk up (like the best protein powders for muscle gain), then the more modest amount of 10 grams of protein might be a perfect fit.

Registered dietitian Chelsea Rae Bourgeois likes the high fiber content (6 grams per bar), but notes that the overall formula might not be for everyone. “If you’re falling short of your protein needs and need a boost of protein between meals, 10 grams may not cut it. Plus, these bars contain added sugar and are also sweetened with sugar alcohol, which isn’t ideal for every gut.”

Overall, I’d give the formulation a 3.75 out of 5, subtracting points for the higher added sugar content given the lower protein content. I do like that the ingredients are organic and contain whole foods like almond butter and chia seeds.

What do our expert product testers have to say? They are big fans of the taste and texture, with one saying, “I had the Chocolate Chip Cookie Dough flavor, and the texture really reminded me of cookie dough — that nostalgic chewiness of raw dough. Definitely 5 out of 5 from me for both taste and texture.” Another one of our first-hand testers adds, “Honestly, I didn’t expect to enjoy a vegan protein bar, but I did, quite a lot. You do get a bit of that erythritol aftertaste, but it wasn’t a bad experience by any means.”

One tester wasn’t the hugest fan of the texture, saying, “This one leaves you just a little dry in the mouth — have that glass of oat milk on standby — but otherwise, I felt totally great eating it.” Another tester sums it up with, “This is just a really great bar. I like that it’s vegan and soy-free, featuring pea protein and brown rice.”

Benefits of Low-Calorie Protein Bars

There are several potential benefits to be gained by choosing low-calorie protein bars. While eating whole, high-protein foods is the ideal situation, protein bars are a convenient option to add protein to your diet. Whether you add them to your gym bag to have as a post-workout snack or rely on them as a quick meal replacement on the fly, there are several benefits to consider.

• Help meet protein needs: If you have higher protein needs for any reason (illness, post-surgery, being an athlete, etc.), then protein bars are a convenient way to add protein in a healthy snack to your diet.
• Boost satiety: Protein helps boost satiety, which means it helps make you feel full for longer than if you ate just carbohydrates. If you’re looking for a convenient but filling snack, protein bars can fit the bill — many are even low-sugar or dairy-free!
• Weight loss: Eating around 25 to 30 grams of protein per meal is associated with improvements in appetite, weight management, and even risk factors for heart disease! (7) So, if you’re looking to lose weight, these crispy, crunchy snacks can give you an extra satiating source of protein.

How Much Do Low-Calorie Protein Bars Cost?

The price per serving of low-calorie protein bars has quite a diverse range, from as low as $1.48 per bar to as steep as over $3 per bar. Whether or not the higher prices are worth it depends on unique factors like your budget and nutrition priorities. (You can also consider protein vs. BCAAs as an alternative if protein content isn’t your end-game goal.)

What to Consider Before Buying Low-Calorie Protein Bars

In addition to eating low-calorie, high-protein foods for things like weight loss or weight maintenance, you might find yourself in the market for protein bars. With so many options to choose from, we’ve outlined some of the more important factors to consider while searching for your “Goldilocks” of a protein bar.

Protein source

Whey protein is a common ingredient in protein bars, not to mention the best whey protein powders! However, whey protein isn’t suitable for everyone. If you’re a vegan, have a milk allergy, or otherwise avoid milk, you’ll need a plant-based protein bar instead. 

Calories

It’s no surprise that calories should be taken into consideration when we talk about low-calorie protein bars. In addition to eating low-calorie, high-protein foods, protein bars can be a convenient option if you’re watching your calories while focusing on protein. The calories for protein bars vary widely, so you should choose the calorie level that you’re comfortable with given the amount of protein.

Cost

In a perfect world, budget would never be a consideration — but it’s an important factor for most of us. If you’re keeping an eye on your budget while hunting for the best low-calorie protein bars, you’re not alone. Keep in mind that you can lower the cost per serving in many instances by choosing repeat delivery or bargain hunting on sites like Amazon.

Best Low-Calorie Protein Bars FAQs

References

1. Kreider, R.B., Campbell, B. (2009). Protein for exercise and recovery. The Physician and Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/20048505/ 
2. West, D. W. D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. R. (2017, July 11). Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/ 
3. Oh, R., Gilani, B., Kalyan R. (2023, August 17). Low-carbohydrate diet. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK537084/ 
4. Saraiva, A., Carrascosa, C., Raheem, D., Ramos, F., & Raposo, A. (2020, July 20). Maltitol: Analytical determination methods, applications in the food industry, metabolism and health impacts. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400077/ 
5. Zhang L; Pagoto S; Olendzki B; Persuitte G; Churchill L; Oleski J; Ma Y; (2018). A nonrestrictive, weight loss diet focused on fiber and lean protein increase. Nutrition (Burbank, Los Angeles County, Calif.). https://pubmed.ncbi.nlm.nih.gov/29704862
6. Ems, T., St Lucia, K., & Huecker, M.R. (2023, April 17). Biochemistry, iron absorption. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK448204/ 
7. Leidy HJ; Clifton PM; Astrup A; Wycherley TP; Westerterp-Plantenga MS; Luscombe-Marsh ND; Woods SC; Mattes RD. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/25926512/

The post The Best Low-Calorie Protein Bars (2024), Approved by an RD appeared first on BarBend.

To help you choose the best greens powders for pregnancy, our team of experts and registered dietitians carefully evaluated various products based on their nutritional content, ingredient quality, safety, mixability, taste, digestive support, value, and third-party testing. Check out our list of curated picks in this review.

The 6 Best Greens Powders for Pregnancy of 2024

• Best Greens Powder for Pregnancy Overall: Nested Naturals Super Greens
• Best Prebiotic Greens for Pregnancy: Transparent Labs Prebiotic Greens
• Best Budget Greens Powder for Pregnancy: Jacked Factory Green Surge
• Best Natural Greens Powder for Pregnancy: Live It Up Super Greens
• Best Tasting Greens Powder for Pregnancy: 1st Phorm Opti-Greens 50
• Best Vegan Greens Powder for Pregnancy: Naked Nutrition Naked Greens

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Greens Powders for Pregnancy

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best greens powders for pregnancy, we’ve tested 53 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Nutritional Content: Our registered dietitians evaluated the nutrient density, macronutrients, and micronutrients of various greens powders to ensure they support optimal wellness for parent and baby. Many picks on our list include vitamins and minerals to nourish birthing parent and baby, and electrolytes (sodium, potassium, magnesium) to prevent cramping. (1)(2)
• Quality Ingredients: Only greens powders with high-quality and primarily natural ingredients made our list – free from harmful additives, artificial preservatives, and low-grade fillers. We also included an organic option for parents who prefer products prepared without pesticides. 
• Safety: Safety is a must during pregnancy, so our registered dietitians carefully reviewed the effectiveness of each greens powder and evaluated any potential side effects or safety concerns. We read through the supplement facts and each ingredient on the label.
• Mixability: Many greens powders can leave clumps or residue that may be off-putting, especially if you have heightened sensitivity to textures and aversions during pregnancy. So, we tested each greens powder in various liquids to make sure it mixed well without the hassle of stirring or putting it in an electric blender.
• Taste: When you have food aversions during pregnancy, we know an earthy and grassy taste from ingredients like wheatgrass might not be your favorite. We’ve included greens powders in several flavors that mask the taste and even included our vote for the best-tasting greens powder.
• Digestive Support: Digestive discomfort is expected in pregnancy, from morning sickness to constipation and diarrhea (especially during the first and third trimesters). In case this is an issue for you, we’ve chosen greens powders that contain ingredients that support digestion, like probiotics, prebiotics, fiber, and digestive enzymes.
• Value: We evaluated the cost-effectiveness of the greens powders on this list by balancing cost per scoop against the quality and quantity of the ingredients included. The picks on our list range from $0.60 to $2.33 per serving, including budget picks and those that offer premium nutritional benefits.
• Third-Party Testing: Unlike food and pharmaceuticals, the US Food and Drug Administration (FDA) doesn’t regulate dietary supplements, meaning manufacturers and consumers are responsible for evaluating a product’s safety and efficacy. We’ve included many picks that are third-party tested by reputable organizations to help ensure that greens powders are free from contaminants and heavy metals – and to ensure the ingredients are what the manufacturers state.

Best Greens Powder for Pregnancy Overall: Nested Naturals Super Greens

Nested Naturals Super Greens

Nested Naturals Super Greens

Nested Naturals Super Greens blends micronutrients with digestion-focused ingredients, including probiotics and digestive enzymes. You can get this product in a handful of flavors with different objectives, including immunity or energy.

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Hailing from Canada, Nested Naturals believes nutritional supplements should be like mother’s milk – no fluff, all-natural ingredients. Nested Naturals Super Greens harnesses the power of 20 whole foods to provide a delicious way to meet your nutrition needs and support your digestive health during pregnancy. Plus, it’s vegan-friendly, naturally non-GMO, organic, and third-party tested for heavy metals, assuring its quality, safety, and efficacy. Overall, Nested Naturals Super Greens gets our vote for the best greens powder for pregnancy.

As registered dietitian nutritionists, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., and I both rated Nested Naturals Super Greens powder 3.75 out of 5 for its formulation, with deductions from its proprietary blends and low CFUs. I also love that it contains nutrients to meet micronutrient needs during pregnancy. 

To highlight a couple of these essential nutrients, it contains 11 percent of the daily value (DV) for iron, which is vital for supplying oxygen and blood to the baby, 42 percent of the DV for vitamin C, which is an antioxidant and supports the birthing parent’s immune system, and 32 percent of B12 for increased energy levels for the birthday parent. (3)(4)(5) Note that pregnant women will likely still need a prenatal multivitamin to help meet the total needs for folate and DHA, but this is a pretty good start. 

Digestive issues are also during pregnancy, mainly since the body produces more progesterone during pregnancy – which can slow down your digestive system. (6) Super Greens contains 2 grams of fiber, 1.67 billion CFUs, and digestive enzymes. These ingredients are helpful for birthing parents since probiotics help establish a healthier gut and digestive enzymes may support better digestion. (7)(8) 

However, the probiotics content could be higher, and we wish Nested Naturals would disclose what goes into their proprietary blends. Bourgeois states, “Nested Naturals Super Greens contains multiple proprietary blends. So, while they may offer many purported health benefits, you can’t be sure exactly how much of each ingredient you consume. It doesn’t provide as many CFUs as other probiotic-containing greens powders.”

Our tester rated the solubility a 4 out of 5 due to some natural grittiness when mixing, but it’s nothing too crazy for a greens powder. They state, “I’ve yet to find a greens powder that doesn’t settle at the bottom of my shaker, and this Nested Naturals sample was no different. You do get some residue at the bottom of your cup and along the sides.” Pro Tip: Add more water than the label calls for – or add it to juice or a smoothie for better solubility. 

Overall, if you’re looking for a high-quality greens powder that helps meet part of your nutrition needs during pregnancy, offers digestive support, mixes decently well, and offers all-natural ingredients, try Nested Naturals. You can also opt for a refill pack of two on Amazon for the best value for your money.

Read our full Nested Naturals Super Greens Review.

Best Prebiotic Greens for Pregnancy: Transparent Labs Prebiotic Greens

Transparent Labs Prebiotic Greens

Transparent Labs Prebiotic Greens

A simple but effectively-dosed supplement that emphasizes sea greens and prebiotic fiber, and contains other ingredients in full doses backed by science. Use the code BARBEND10 for 10% off!

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Many people have heard of probiotics in greens powders for pregnancy – but did you know that prebiotics are also helpful for mamas? Prebiotics are non-digestible fibers that may promote the growth and activity of beneficial bacteria in the gut, which may support better digestion and absorption of essential nutrients and maintain regular bowel movements during pregnancy. (9) They’re essentially food for your “good” bacteria. We think Transparent Labs Prebiotic Greens are the best prebiotic greens for pregnant women since it contains 6 grams of this slow-fermenting prebiotic fiber from organic acacia fiber, organic green banana flour, and organic Jerusalem artichoke fiber.

In addition to the prebiotic fiber, this pick contains algae greens – 3 grams of spirulina and 3 grams of chlorella. These nutrient-dense ingredients deliver this product’s vitamins, minerals, and protein content. (10)(11) Chelsea Rae Bourgeois, M.S., R.D.N., L.D. agrees and states, “I’m a huge fan of the nutrition facts for Transparent Labs Prebiotic Greens. Unlike other greens powders, you get more than just a serving of veggies with Transparent Labs Prebiotic Greens. It contains nutrients, protein, fiber, and many health-promoting vegetables.” 

Plus, it’s free from artificial ingredients, which many pregnant women choose to avoid, and is non-GMO and suitable for a gluten-free diet. Our testing team rated this formulation a solid 4.5 out of 5, with minor deductions for not having more micronutrients to help meet pregnant women’s unique needs. 

Greens powders usually aren’t known for their excellent texture, but our team gave this product a rare 5 out of 5 for solubility and texture. Our tester, who is a certified personal trainer, states, “I really enjoyed the texture and mouthfeel of this greens powder. It’s surprisingly smooth, and there were no clumps left over after mixing a shake.” 

And while there’s a grassy flavor (as is usually the case with most greens!) and some bitterness from being sweetened with stevia, the Peach Mango and Pineapple Coconut varieties mask the earthiness better than the Original (Unsweetened). Our team rated this product’s taste a 4 out of 5 stars. “Admittedly, I was a little frightened by the rich green color of the mixture, but overall, I’m pleased with the taste. I like how the Peach Mango flavoring sort of masks this earthy base. I recommend mixing this in a bit of orange juice for an even more enjoyable flavor profile,” our tester adds. 

Best Budget Greens Powder for Pregnancy: Jacked Factory Green Surge

Jacked Factory Green Surge

Jacked Factory Green Surge

This greens supplement costs only about $0.83 per serving, making it one of the most cost-friendly greens powders on the market. However, it's also loaded with digestive enzymes, probiotics, and essential nutrients.

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We know having a baby isn’t cheap – according to research, the average woman spends about $18,865 on pregnancy, childbirth, and postpartum care. (12) So, we get it if you’re trying to save some money on your needs, including choosing a greens powder that fits your budget. For $0.60 per serving, we think Jacked Factory Green Surge is an excellent budget pick to meet pregnant women’s needs.

Don’t let the cheap cost fool you – this pick is delicious and mixes well. Our tester, who is a certified personal trainer, gave this pick a score of 4.5 out of 5 for taste and states, “I had the Mixed Berry variety and found it to be delicious. Yes, that grassy base flavor is still hard to eliminate in greens powder, but the berry notes make this supplement a little more palatable.” 

The solubility was also a 4.5 out of 5 compared to other greens powders.  “Mixing was a simple process, and I had no issues with clumps or off-putting textures,” our tester adds. If you encounter any issues with leaving residue behind, we recommend adding more than what the label calls for.

As for the formulation, we rated this product a 3.5 out of 5 for its stacked ingredient list that supports gut and immune health. Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “I love that Jacked Factory Greens Surge includes a probiotic and inulin blend – talk about a way to promote strong immune function and gut health. I also love that Jacked Factory breaks down the ingredients list with the exact amounts included in every serving.” 

However, as registered dietitians, Bourgeois and I both want to caveat that Jacked Factory markets the product as containing green “superfoods” – and while this sounds fancy, the word “superfood” is just another marketing buzzword and doesn’t describe the nutritional value of a product. While there are certainly many benefits of greens powders including those offered by this product, be careful of marketing claims that aren’t regulated by the FDA.

However, we deducted some marks for its proprietary probiotic blend, lack of third-party testing, lack of disclosure of macros per scoop, and the inclusion of sucralose, an artificial sweetener. Based on some customer reviews on Amazon, Jacked Factory Green Surge can also cause diarrhea in some individuals, so be sure to test your tolerance before adding this to your permanent nutrition regimen. For moms-and-other-birthing-parents-to-be looking to cut costs, try Jacked Factory – it’s tasty, soluble, and contains probiotics and inulin fiber.

Best Natural Greens Powder for Pregnancy: Live It Up Super Greens

Live It Up Super Greens

Live It Up Super Greens

Live It Up Supergreens pack more than 100 percent of plenty vitamins and minerals, including vitamin A, vitamin B1, and vitamin B12, to name a few. It also has a refreshing minty flavor.

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Many moms-and-other-birthing-parents-to-be prefer natural products over synthetic ones during pregnancy so that they (and their babies!) get nourishment from whole foods. Live It Up delivers on that preference by offering greens powder supplements made with organic vegetables to help parents meet their daily recommended fruit and veggie consumption goals as part of a healthy diet. During pregnancy, consuming two to four servings of fruits and four servings of veggies (including green vegetables) daily is recommended for optimal well-being for birthing parent and baby. (1)

Our team tested this green superfood and enjoyed it. Our tester gave this pick high marks for its effectiveness and states, “These greens are a daily addition to my regimen. After six months of taking it, I’m happy to report less bloating, better gut health, and improved energy stores. They have a minty aftertaste that I enjoy.” It’s a strong greens blend option for pregnant and breastfeeding women who experience common GI symptoms and diminished energy levels. 

As registered dietitians, Chelsea Rae Bourgeois, M.S., R.D.N., L.D., and I rated the formulation a 2.75 out of 5. We loved that this product contains digestive enzymes and dairy-free probiotic strains to support gut health. (6)(7) We also liked that it doesn’t contain any added sugars, fillers, or artificial ingredients. And while we love seeing that it’s third-party tested, Live It Up doesn’t disclose who does the testing on its website.

However, Bourgeois states, “While Live It Up! Greens contain leafy greens and an impressive amount of certain nutrients, such as chromium, iodine, thiamine, and vitamin B12, they contain less than 10 percent of the recommended daily value for many others.” The overall nutritional profile isn’t bad, but we would have liked to see more nutrient density for the price. Moreover, if you’re looking to meet your electrolyte needs through a greens powder, you may want to supplement your diet with some of the best electrolyte supplements rather than relying on this product. “Plus, many of the ingredients are tied up in proprietary blends,” Bourgeois adds. 

Regarding texture, it’s about on par with other greens and can be a little clumpy. Our product tester gave this product a 3.5 out of 5 for its texture and states, “As with other greens powders, expect to have a little left over at the bottom of your shaker cup. I’ll add more water and blend again to get the full serving size.”

While its texture and formulation could use work, Live It Up Super Greens is an excellent choice for mamas who prioritize natural and organic ingredients.

Best Tasting Greens Powder for Pregnancy: 1st Phorm Opti-Greens 50

1st Phorm Opti-Greens 50

1st Phorm Opti-Greens 50

Opti-Greens 50 contains digestive enzymes and probiotics to help combat any unwanted bloating. Plus, you can buy this product in single-serving packets for easier on-the-go supplementation.

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Based on thousands of glowing reviews and a 5-star rating on the 1st Phorm website, customers like that this product is available in a chocolate flavor, whereas most greens only offer berry or unflavored varieties. Our team agrees and rated this product as the best-tasting green for pregnant women – even the ones with food aversions and strange cravings during pregnancy. 

Our product tester, who is a certified exercise scientist, states, “I liked how this greens powder doesn’t taste as grassy as others I’ve had in the past. As my daily greens supplement, getting a mix down is enjoyable with this formulation.” This is pretty consistent for 1st Phorm products, with our 1st Phorm Protein Review scoring the product’s taste at a 4.5 out of 5 as well.

Opti-Greens 50 also boasts a decent formulation – as a registered dietitian, I’d rate this formula a 3.75 out of 5. It received high marks for the inclusion of probiotics to support digestion. (7) Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “I’m super impressed that each serving of 1st Phorm Opti-Greens 50 contains a probiotic with 5 billion colony forming units (CFUs). With gut health-promoting ingredients like that, bloating shouldn’t be a problem with this greens powder.” Our tester agrees and states, “I’ve actually turned on a few colleagues to it, and they’ve raved about the bloating assistance they’ve experienced.” 

However, we deducted points for the lack of ingredient detail and the inclusion of gums and fillers. “However, the lack of information regarding the ingredient breakdown and resulting vitamin and mineral content is more concerning,” Bourgeois adds. As for the gums and filler ingredients, we commonly see this in products that taste good – so while we’re disappointed to see this on the ingredients list, we’re not surprised since these ingredients help to make the product more palatable. 

As far as texture goes, this product mixes well. We gave it a 4.5 out of 5 for solubility compared to some grittier greens. Our tester states, “I found this powder easy to mix with my standard shaker bottle. I found no clumps or ‘floaties’ and minimal residue at the bottom.” 

Overall, if you’ve had odd cravings and food aversions during your pregnancy and need a tasty option that mixes well and supports digestion, 1st Phorm Opti-Greens 50 is a strong bet. 1st Phorm even offers a money-back guarantee if you don’t love the product, which is important given the higher price point compared to other picks on our list.

Best Vegan Greens Powder for Pregnancy: Naked Nutrition Naked Greens

Naked Nutrition Naked Greens

Naked Nutrition Naked Greens

This vegan-friendly greens powder contains no soy, dairy, or gluten. Its blend of six organic vegetables and grasses — including organic kale, broccoli, spinach, and alfalfa grass — can potentially help promote wellness, reduce inflammation,  and boost your immune system. It also contains pre- and probiotics to support a healthy gut.

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While it’s easy to assume that greens powders are vegan since they consist of greens, you’d be surprised to learn that many superfood powders do not contain plant-based ingredients like collagen protein powder, dairy-based probiotic strains, and animal-based amino acids. Thankfully, Naked Nutrition Naked Greens consists of six different organic vegetables and grasses to bring you a vegan-friendly solution during pregnancy. 

This pick also contains prebiotics and probiotics to support gut health. Prebiotics are non-digestible fibers that feed the “good” bacteria in your gut to support your gut health. (9)

Probiotics also may help support gut health. (7) And that’s important when you experience constipation, diarrhea, and everything in between when you’re pregnant — which is normal, by the way. (6)

Moreover, this pick contains adaptogens for stress management, which comes in handy when you’ve got a lot going on to prepare for the arrival of your little one. Just be sure to check with your OB to make sure it’s safe to take since there are limited studies to understand the effect of ashwagandha on your baby. As a registered dietitian, I love that this formula provides two servings of veggies to help you meet your daily needs during pregnancy and has no additives or artificial ingredients. (1) I’d give it a score of 4 out of 5 for its simple and high-quality ingredients, with deductions for inclusion of ashwagandha since its safety during pregnancy isn’t well-known. 

Our product tester, who is a certified personal trainer, tried both flavors and states, “Taste is decent. I thought Naked Nutrition did a good job of masking the (very) grassy base.” Overall, we rated this product a score of 3 out of 5 for taste, with deductions from the grassiness of the Original flavor. 

Unfortunately, the texture is not a strong suit for this pick, but we know vegan products typically don’t boast the best texture. We rated this product a 2 out of 5 for texture. Our tester, who is a certified personal trainer, states, “Given the simplified formulation, this powder tended to be a burden when it came to mixing. The powder settles horribly in your cup, and you get an extremely grainy mouthfeel as you sip through your concoction.” Rather than mixing it in a cup or blender bottle, we recommend mixing it in an electric blender for smoothies for best results.

Overall, we were impressed with this product. It supports digestion, contains clean ingredients, and may support stress. While taste and texture could use some work, it’s one of the best vegan greens powders. Pro Tip: You may also want to consider adding the best vegan protein powders to your diet to supplement your protein needs during pregnancy.

Benefits of Greens Powder for Pregnancy

Pregnancy is a time of immense joy and anticipation, but it also comes with challenges, especially when maintaining proper nutrition for both parent and baby. Whether battling morning sickness, meeting the increased nutritional demands for both parent and baby (such as meeting protein needs), or navigating digestive discomfort, a little TLC from greens powders can go a long way.

• Help meet nutrition needs for mom/birthing parent and baby: Eating to fuel both you and baby is a lot of work. Thankfully, many greens powders contain protein, vitamins, minerals, electrolytes, and antioxidants essential for maternal health and fetal development while filling any gaps in your diet.
• Support digestive health: It’s common to experience constipation, bloating, diarrhea, and nausea throughout pregnancy. (6) Many greens powders contain ingredients like probiotics, prebiotics, dietary fiber and digestive enzymes to support your digestive health and alleviate these common issues. (9)(7)(8)
• A convenient way to incorporate fruit and veggie intake: On days when food aversions make it tough to get enough fruits and veggies — like when even the smell of broccoli is unbearable — greens powders offer a convenient way to ensure you’re still packing in the nutrients. 
• Provide clean energy: The clean energy boost from B vitamins and light caffeine in some greens can be a lifesaver during those fatigue-filled first and third trimesters when many birthing parents need extra naps. (5)
• Could help ease morning sickness: Despite the name, morning sickness can happen anytime during the day for expecting parents. Look for greens powders with ingredients that can help soothe nausea, such as ginger – a natural remedy used for centuries to help with nausea and vomiting. (13) Moreover, look for B vitamins in green powders – they can also help support energy levels and keep blood sugars steady, which can also help with nausea. (5)

How Much Do Greens Powders for Pregnancy Cost?

The best greens powders for pregnancy typically cost between $0.60 and $2.33 per serving, depending on the brand, ingredients, and potential health benefits. Premium options with additional benefits, nutrients, and certifications like vegan or organic tend to be on the higher side of this range, while our budget pick starts at $0.60 per serving. 

For an accurate cost comparison, compare the cost per serving rather than by scoop since some greens powders come in two-scoop servings. 

What to Consider Before Buying Greens Powder for Pregnancy

Don’t see a product on our list and want to know what to look for? Check out these critical considerations before buying greens powders to ensure expecting mothers are consuming the most nutrient-dense foods to meet their nutrition needs.

Flavor

Many women experience cravings and aversions during their pregnancy. (14) We know that greens powders can have a grassy taste – and this might be something to consider if your palate is especially sensitive during pregnancy. Some greens powders come in flavored options like berry or chocolate to mask the earthiness and make them more enjoyable if you can’t tolerate unflavored varieties because of your 

Ingredients

Choose a product with a simple and clean ingredient list with no additives, fillers, or proprietary blends. Keep a close eye on any ingredients that might not be safe during pregnancy or breastfeeding to avoid – even the most common foods and ingredients can be harmful to your baby during this time. 

A good greens powder should contain veggies and fruits to support your nutrient needs during pregnancy. Some pregnant women also look for organic greens to limit their pesticide exposure, but this is a personal preference.

Micronutrient Needs

Pregnant women have specific nutritional needs and greens are a convenient way to meet all or some of those needs. Some of those nutrients to look for on the supplement facts include folate (folic acid), iron, DHA, and protein. (15) When comparing nutrients in greens powders vs. multivitamins, check with your healthcare provider to ensure you don’t take too much or too little of certain nutrients. 

Digestive Ingredients

Since pregnancy can affect digestion, finding a greens powder with added probiotics, prebiotics, dietary fiber, or digestive enzymes can help. Probiotics and prebiotics may help support gut health, while digestive enzymes may alleviate common digestive issues like constipation or bloating. (9)(7)(8) While you should try to get your fiber intake from fruits, veggies, and whole grains, greens powders can also serve as a source of fiber. For context, the USDA recommends a daily intake of 31 to 34 grams of fiber for men and 22 to 28 grams per day for women. (16)

Price Per Serving

The price per serving is essential, especially given that the average woman spends about $18,865 on pregnancy, childbirth, and postpartum care. (12) To compare the cost-effectiveness of different greens powders, divide the total price of the tub or bag by the number of servings to get the price per serving. 

However, remember that cheaper options may compromise quality or nutrient density, so try to balance affordability with the benefits offered by the product. For context, the average greens powder for pregnancy ranges from $0.60 to $2.33 per serving.

Credibility

Since greens powders are supplements and not food, the FDA doesn’t regulate them as closely or monitor manufacturers’ claims. Choose greens powders from reputable manufacturers and brands that are transparent about their sourcing and manufacturing practices. Look for third-party testing on the packaging to ensure the product’s safety, potency, and quality. When in doubt, you can always check with your OB whether a product is safe to take, as individual needs vary.

Greens Powders for Pregnancy FAQs

References

1. The American College of Obstetricians and Gynecologists. (2023). Nutrition During Pregnancy. Available at https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
2. Jung, A. P., Bishop, P. A., Al-Nawwas, A., & Dale, R. B. (2005). Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Journal of athletic training, 40(2), 71–75.
3. Georgieff, M. K., Krebs, N. F., & Cusick, S. E. (2019). The Benefits and Risks of Iron Supplementation in Pregnancy and Childhood. Annual Review of Nutrition, 39, 121–146.
4. Abdullah, M., Jamil, R. T., & Attia, F. N. (2023). Vitamin C (Ascorbic Acid). In StatPearls. StatPearls Publishing.
5. U.S. Department of Health & Human Services. (2024). National Institutes of Health. Vitamin B12 Fact Sheet for Health Professionals. Available at https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
6. Gomes, C. F., Sousa, M., Lourenço, I., Martins, D., & Torres, J. (2018). Gastrointestinal diseases during pregnancy: what does the gastroenterologist need to know? Annals of Gastroenterology, 31(4), 385–394.
7. Scarpellini, E., Basilico, M., Rinninella, E., Carbone, F., Schol, J., Rasetti, C., Abenavoli, L., & Santori, P. (2021). Probiotics and gut health. Minerva Gastroenterology, 67(4), 314–325.
8. Quinten, T., Philippart, J. M., De Beer, T., Vervarcke, S., & Van Den Driessche, M. (2014). Can the supplementation of a digestive enzyme complex offer a solution for common digestive problems?. Archives of Public Health, 72(Suppl 1), P7.
9. Mohanty, D., Misra, S., Mohapatra, S., & Sahu, P. S. (2018). Prebiotics and synbiotics: Recent concepts in nutrition. Food Bioscience, 26, 152-160.
10. Soni, R. A., Sudhakar, K., & Rana, R. S. (2017). Spirulina – From growth to nutritional product: A review. Trends in Food Science & Technology, 69(A), 157-171.
11. Kose, A., Ozen, M. O., & Elibol, M. (2017). Investigation of in vitro digestibility of dietary microalga Chlorella vulgaris and cyanobacterium Spirulina platensis as a nutritional supplement. Biotechnology, 3(7), 170.
12. Rae, M., Cox, C., & Dingel, H. (2022). Health costs associated with pregnancy, childbirth, and postpartum care. Health System Tracker. Available at https://www.healthsystemtracker.org/brief/health-costs-associated-with-pregnancy-childbirth-and-postpartum-care/
13. Li, Z., Wu, J., Song, J., & Wen, Y. (2024). Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses. International Journal of Food Sciences and Nutrition, 75(2), 122–133.
14. Bayley, T. M., Dye, L., Jones, S., DeBono, M., & Hill, A. J. (2002). Food cravings and aversions during pregnancy: relationships with nausea and vomiting. Appetite, 38(1), 45–51.
15. Kominiarek, M. A., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. The Medical Clinics of North America, 100(6), 1199–1215.
16. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.

The post Best Greens Powders for Pregnancy of 2024, Expert Tested and Dietitian Reviewed  appeared first on BarBend.

If you’re a teen, parent, or coach looking for trustworthy advice on creatine supplementation, you’re in the right place. As a dietitian, I’ve collaborated with BarBend’s expert reviewers and testers to curate the best creatine for teens. This comprehensive guide ensures you have access to the safest and most effective choices, highlighting the safety and use of creatine so you can make informed decisions.

The 7 Best Creatine for Teens of 2024

• Best Creatine for Teens Overall: Transparent Labs Creatine HMB
• Best Creatine for Teens for Beginners: XWERKS Lift
• Best Creatine Monohydrate for Teens: Onnit Creatine Monohydrate
• Best Creatine for Teen Athletes: Sports Research Creatine
• Best Budget Creatine for Teens: Nutricost Creatine
• Best Creatine Gummies for Teens: Swoly Creatine Gummies
• Best Tasting Creatine for Teens: Legion Recharge

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Creatine for Teens

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best creatine for teens, we’ve tested 48 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Creatine type: While there are many types of creatine, creatine monohydrate is the most common, well-researched, and cost-effective option. (2) Other forms appear safe but don’t outperform creatine monohydrate, so our top picks exclusively feature it. (3) 
• Creatine dose: Creatine monohydrate is safe for adolescents and teens when not exceeding the recommended dose of 3 to 5 grams daily (or about 0.1 grams per kilogram of body weight). (2) All our selected products adhere to these guidelines. 
• Additional ingredients: While many creatine supplements contain only creatine, some include additional ingredients to enhance benefits and taste. While these additional components appear safe for teens, we strongly encourage consulting a medical professional for guidance.
• Intake form: Creatine is no longer limited to plain powder. Our top picks include flavored powders and gummies, offering more enjoyable ways to consume them.
• Third-party testing: Third-party testing is essential for dietary supplements because they’re not FDA-regulated. This independent check offers peace of mind, especially for athletes who undergo drug testing, by confirming that the product is free from banned substances and accurately labeled.

Best Creatine for Teens Overall: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.

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Transparent Labs Creatine HMB stands out as the best creatine for teens with its scientifically backed formula, providing the efficacious 5-gram dose of creatine that’s enhanced with HMB and vitamin D. (2) It’s also third-party tested and available in unflavored and many flavored options, making it a trusty choice that caters to most teenage palates.

Our tester, a certified personal trainer, tried the Black Cherry flavor and rated it a 4 out of 5. They noted, “The flavor seemed watered down, but I’ve yet to fine-tune the water-to-powder ratio, so I could see this improving over time.” However, they observed more ‘floaties’ than desired, rating its solubility a 3.5 out of 5: “The supplement didn’t dissolve completely on the first mix, so I had to clean out my shaker with a final splash of water to get all of the serving.” Despite this, its high-quality formulation may outweigh this minor drawback.

BarBend expert reviewer Chelsea Rae Bourgeois, R.D., highlights, “Transparent Labs contains 5 grams of creatine combined with B-Hydroxy B-Methylbutyrate to increase strength and stamina. Plus, I like that this creatine formula contains 5 milligrams of black pepper extract to help increase bioavailability. I’m all about maximizing the bang for your buck!” (4) She rates Transparent Labs Hydrate 4.5 out of 5 for its clinically-dosed, science-backed ingredients.

Our tester valued the inclusion of HMB, a natural compound from the breakdown of leucine, which may minimize exercise-induced muscle damage. (5) While there’s limited research on HMB’s effects in adolescents, it could benefit younger populations since it supports recovery in challenging situations. (6)

Additionally, Transparent Labs’ creatine powder includes 12.5 micrograms (500 IUs) of vitamin D, supporting bone, muscle, heart, metabolic, and overall health. The recommended daily allowance (RDA) for vitamin D for adolescents is 400 IU, but this amount may not suffice for those who are insufficient or deficient. (7) 

Transparent Labs Creatine HMB is certified by Informed-Choice, ensuring it meets strict purity standards and is free from banned substances. This certification makes it a top choice for competitive athletes and teens (and parents) who prioritize safety, cementing its reputation as the best creatine for teens.

Read our full Transparent Labs Creatine HMB Review.

Best Creatine for Teens for Beginners: XWERKS Lift

Xwerks Lift

Xwerks Lift

Lift is Xwerks' creatine monohydrate supplement. One bag comes with 80 five-gram servings of micronized creatine monohydrate, making it easy to mix into water, or with other supplements in a stack.

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Once you’ve established a solid health and fitness routine — covering essentials like proper nutrition, structured training, and adequate sleep — it’s a great time to consider adding creatine supplements to give you an extra edge. But where should you start? Enter XWERKS Lift, a pure creatine monohydrate powder that offers a potent 5-gram dose of the most well-researched form, making it ideal for beginners. (2) Our expert reviewer Chelsea Rae Bourgeois, highlights, “XWERKS keeps it simple with Lift. This micronized creatine supplement is unflavored and easy to digest, making it a straightforward addition to your regimen.”

Micronized means the creatine molecules have been sized down to enhance absorption, though there’s no definitive proof that it’s more bioavailable or leads to greater retention than regular creatine. (8) In any case, XWERKS Lift’s formulation received a solid 4.5 out of 5 from our reviewer. “The micronized creatine is easily digested, and the supplement doesn’t contain anything unnecessary,” Bourgeois noted.

While micronized creatine monohydrate may not have proven advantages over regular-sized molecules, our expert tester, a certified personal trainer, highlighted its benefits in solubility, giving it a 5-out-of-5 rating. “This powder mixes easily in your beverage of choice as an unflavored option, and I didn’t have to deal with any clumps or residue.” Bourgeois echoes this advantage, noting, “Because it’s unflavored and easy to digest, it can mix into your favorite drink without concerns over tolerance.”

However, if you’re an athlete looking for a multitasking supplement, this may not be the one for you. Bourgeois states, “XWERKS Lift provides 5 grams of creatine, but don’t get your hopes up for anything more. There are no other performance-supporting ingredients in the powder.”

XWERKS Lift also isn’t third-party tested, which is a critical factor for competitive athletes. However, if you trust the brand’s transparency and simple formulation as a single-ingredient product as we do, it’s a solid option for those not subject to banned substance testing.

Read our full XWERKS Lift Creatine Review.

Best Creatine Monohydrate for Teens: Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

This unflavored powder offers a truly neutral taste (something that is surprisingly hard to come by on the supplement market). And at just $0.50 per serving, it's a steal. 

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No frills, no fluff, just top-tier ratings across the board, Onnit’s straightforward and effective creatine monohydrate is the best choice for teens. Our expert reviewer, Chelsea Rae Bourgeois, R.D., gives it a perfect 5 out of 5 score, stating, “It’s hard to give it any other score when it provides the upper end of the optimal range of creatine without any unnecessary fluff ingredients!”

Each serving delivers a 5-gram dose of micronized creatine monohydrate, which Bourgeois notes “is thought to mix and absorb more easily.” (8) While more research is welcomed, anecdotal evidence from our expert tester, a certified personal trainer, supports this claim. They reported, “I didn’t expect this to clump up since it’s solely creatine monohydrate. Thankfully, my hypotheses rang true — no issues with gritty residue or unwanted ‘floaties.’” The neutral taste also earned high praise: “Nothing too overwhelming and mixed easily with my beverage of choice.” These attributes secured a solid 5 out of 5 stars for taste and solubility.

You won’t have to fork over a premium price to get this high-marked creatine supplement, either. Bourgeois notes, “Onnit’s biggest flex with this creatine monohydrate powder might be its price point. Each serving provides 5 grams of creatine and is around $0.50 (or less if you subscribe and save), making it one of the most affordable options on the market.”

Available only as an unflavored supplement, Bourgeois recognizes it’s a seamless addition to the best supplement stacks, though it may feel monotonous if used alone. However, the versatility and effectiveness of this creatine monohydrate make it a top pick for teens looking to optimize their performance without breaking the bank.

Best Creatine for Teen Athletes: Sports Research Creatine

Sports Research Creatine Monohydrate

Sports Research Creatine Monohydrate

This unflavored micronized creatine is available in two different size options and is Informed Sport certified, vegan, and gluten-free. You can even subscribe to recurring deliveries and save 15 percent.

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With a name like Sports Research, it’s easy to assume it’s ideal for athletes. But you know what they say about assuming… Sports Research Creatine earns its recognition for good reasons, and we ranked it as the best creatine for teen athletes for two key factors: 1) It’s third-party tested by Informed-Sport — a crucial certification for athletes, especially since over 10% of some supplements contain ingredients banned by the FDA. 2) It provides the research-based 5 grams of creatine to support training and fitness goals. (2)

Our expert reviewer, Chelsea Rae Bourgeois, R.D., emphasizes, “As far as its formulation goes, Sports Research Creatine Monohydrate hits the nail on the head. It provides the upper end of what research considers an effective dose of creatine and doesn’t contain any unnecessary fillers.” This quality led to a 5 out of 5 formulation rating from both Bourgeois and myself.

While it doesn’t offer flavor variety, our testers appreciated the neutral taste of the unflavored option, giving it a perfect 5 out of 5 for taste (or lack thereof). They did notice a bit of sediment when mixing it alone, rating its solubility at 4.5 out of 5. However, there was no settling when blended with electrolytes, so we recommend combining it with other supplements. Bourgeois also highlighted that because it solely contains micronized creatine monohydrate, it’s easy to add to any supplement stack.

Sports Research offers 60 and 100-serving containers, with the latter saving you about $0.02 per serving. While this might seem negligible, it can add up over time, especially since a 100-serving container lasts a little over three months if taken consistently. Plus, more servings mean less frequent ordering.

Best Budget Creatine for Teens: Nutricost Creatine

Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

This extremely inexpensive creatine is micronized for extra solubility.

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Nutricost Creatine Monohydrate Micronized Powder offers exceptional value, with prices ranging from $0.16 to $0.35 per serving, making it a top choice for budget-conscious consumers. BarBend expert reviewer Chelsea Rae Bourgeois, R.D., praises the unflavored option, saying, “I love that the unflavored option of Nutricost Creatine Monohydrate Micronized Powder gives you 5 grams of creatine and no fluff. You get exactly what you pay for, and it’s third-party tested.” 

The value of Nutricost Creatine Monohydrate Micronized Powder is clear, especially for the unflavored variety. At this time of writing, it’s available at a 53 percent discount, costing $15.64 for a 100-serving container or just $0.16 per serving. A 200-serving container costs $38.39, or $0.19 per serving. Flavored varieties cost slightly more, with prices between $0.28 and $0.35 per serving, yet it remains one of the most budget-friendly options available.

Whether you choose unflavored or flavored, Nutricost Creatine Monohydrate Micronized Powder provides 5 grams of creatine per scoop. Bourgeois reassures, “Nutricost provides the research-backed dose to help increase strength, endurance, muscle mass, and energy.” (2)

However, the flavored options include additional ingredients, which deducted points from Nutricost’s overall score. Bourgeois explains, “Nutricost Creatine Monohydrate Micronized Powder scores a 4 out of 5 for its formulation since the flavored options contain sucralose and other additives, which may not work for everyone’s gut microbiome. However, I’d score the unflavored option a perfect 5.”

Our product tester, a NASM-certified nutrition coach, tried the unflavored variety and noted, “It tasted as expected, and I could easily add this to my drink of choice,” giving its flavor a 4.5 out of 5.

Certified personal trainer and BarBend editorial team member Alex Polish adds, “I’m disappointed that the solubility isn’t better given that it’s micronized. But for the price, straightforward (single) ingredient, and the fact that it’s third-party tested, I’m all in.”

Nutricost supplements are produced in a GMP-compliant, FDA-registered facility and undergo third-party testing for purity and safety. However, it’s unclear who conducts these tests and whether it’s screened for banned substances.

Read our full Nutricost Creatine Monohydrate Review.

Best Creatine Gummies for Teens: Swoly Creatine Gummies

Swoly Creatine Gummies

Swoly Creatine Gummies

These gummies boast 4g of creatine monohydrate and come in a delicious strawberry flavor. You do need to chew 5 for a full dose, but they're so tasty, we don't think you'll have any complaints about that. 

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Among the best creatine gummies, Swoly stands out for several reasons. For starters, they’re gelatin-free, making them perfect for vegans and various diets. They also provide an effective dose of creatine with a subtle, enjoyable flavor. Plus, because teens perceive gummy bears as the unhealthiest snack, Swoly offers a healthier alternative. (9) 

Our product tester gave them a 4 out of 5 for flavor, noting, “If you’re comparing the flavor to other gummy candies out there, I’d say the Strawberry taste is somewhat mild. However, I don’t think it’s unpleasant and actually enjoyed taking these gummies as part of my pre-workout routine that’s normally riddled with other strong flavors via BCAAs and pre-workout.” They did mention a tougher texture compared to typical gummy bears, which might not be ideal for those with sensitive teeth, but reported no unwanted side effects.

The novelty of Swoly’s gummies was a highlight for our tester, who said, “I already use other powders throughout the day, so these gummies offer a nice break in my routine in an appealing, tasteful format.” BarBend expert reviewer Chelsea Rae Bourgeois, R.D., emphasizes the convenience of Swoly Creatine Gummies: “Talk about convenient! Swoly Creatine Gummies pack an optimal dose of creatine monohydrate into each serving, meaning you have one less gritty powder in your supplement stack.”

But it’s not just about enjoyment. Bourgeois noted, “Swoly really hit the nail on the head with the amount of creatine they pack into each serving of their creatine gummies. Research shows creatine supplements absorb best in doses of 3 to 5 grams, and each serving from Swoly provides 4 grams.”

However, you need to consume five gummies to get the full dose, which may be favorable for some but too much for others. Despite this, Bourgeois rated Swoly’s formulation a 4 out of 5, appreciating the amount of creatine monohydrate but deducting points for the use of artificial ingredients and small amounts of added sugar.

Best Tasting Creatine for Teens: Legion Recharge

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Legion Recharge Creatine

Legion Recharge Creatine

A delicious, naturally flavored creatine with ingredients that may further aid recovery. Use code "BARBEND" for 20% off!

If you’re looking for a tasty creatine powder that’s naturally sweetened and flavored, Legion Recharge earned 5 out of 5 ratings for its taste and solubility from our product tester, a certified personal trainer. They particularly enjoyed the Sour Candy flavor, noting, “I was pleased with the flavor notes that made every sip all the more enjoyable.” They also appreciated how easily it dissolved: “I mixed a single serving in my normal water bottle, gave it roughly four to five shakes, and the powder was gone.” 

Beyond its great taste, our expert reviewer Chelsea Rae Bourgeois, R.D., praised Legion Recharge’s evidence-based formulation noting, “I love that Legion Recharge is formulated with science-backed and highly effective ingredients and doses. Each scoop provides a whopping 5 grams of creatine monohydrate, 2.1 grams of L-carnitine L-tartrate, and 10 milligrams of corosolic acid to improve muscle recovery, build lean muscle mass, and enhance athletic performance.” (10)(11) 

Our tester felt these favorable effects within a few months, sharing, “I absolutely love the performance it brings to the table and feel more recovered than usual. While this could all be a mental trick I’m pulling on myself, I foresee using this powder heavily.”

While research on these ingredients is limited in teens, stressing the importance of guidance from a medical expert, 2,250 milligrams of L-carnitine L-tartrate daily is generally safe for adolescents. (12) Data on corosolic acid is even scarcer, but its inclusion is appreciated: “I like that Legion included corosolic acid—not many creatine supplements do. Recharge’s formulation scores a 4.25 out of 5 in my book,” with slight deductions for the natural sweetener stevia, even in the unflavored option, which may not be for everyone.

Despite the lack of evidence for teens, Legion bases its formulations on solid evidence, referencing over 40 peer-reviewed studies, and all products undergo third-party testing. Our expert review sums it up best: “It’s a major plus that this supplement is third-party tested and I love love love that Legion posts the lab results for customers to review. Transparency for the win!”

Read our full Legion Recharge Creatine Review.

Benefits of Creatine for Teens

Creatine benefits people of all ages, including teenagers, due to its role in the body. About 95 percent of creatine is stored in skeletal muscle, with the rest found in the brain and other tissues as phosphocreatine (or creatine phosphate). Phosphocreatine helps produce and replenish adenosine triphosphate (ATP), the primary energy source for our cells. (13) Higher creatine levels mean more ATP, leading to enhanced exercise performance and better brain health, among other benefits. (2)

While more research is needed on its effects on adolescents, here’s how creatine can benefit teens into adulthood:

• May improve training adaptations and recovery: Creatine supplementation can significantly help improve recovery and adaptations from hard training by reducing inflammation and restoring muscle glycogen, especially when taken with carbohydrates before working out. These training adaptations allow them to handle high volumes of training better and recover faster, promoting more effective workouts and improved performance. (2) 
• May increase performance, strength, and power: Creatine is highly recommended for strength and power athletes since it boosts ATP and energy, enhancing performance in high-intensity exercises by up to 20 percent. (2) While research on teens is mostly focused on swimming and soccer, creatine is shown to improve repeat sprinting and soccer dribbling performance. (13)
• May reduce injury risk: Creatine can help prevent injuries, lessen their severity, and improve rehabilitation, making it especially beneficial for high-risk athletes. Athletes who take creatine during training and competition also experience fewer injuries compared to those who don’t. (2) 
• May increase muscle mass: Creatine helps you build muscle by repairing and strengthening muscle fibers after you exercise. Taking creatine during your resistance training may also lead to more muscle mass compared to not using it. (2) 
• May support brain and mental health: The use of creatine can boost brain creatine levels by up to 15 percent, potentially enhancing cognitive function. (14) It may also manage and reduce symptoms of adolescent depression. (15)

How Much Do Creatines for Teens Cost?

Our research shows that creatine for teens costs an average of $0.79 per serving for a one-time purchase, with prices ranging from $0.33 to $1.67. Factors like formulation, third-party testing, and certifications influence these variations.

What to Consider Before Buying Creatine for Teens

While creatine is considered safe for teens, it’s crucial to determine if it truly benefits them. The International Society of Sports Nutrition recommends creatine for young athletes who engage in serious, supervised training, follow a balanced, performance-enhancing diet, and adhere to appropriate dosages. (2) If you’ve weighed the pros and cons of creatine, ideally guided by a healthcare professional, and want to try it, consider these factors to ensure you find the best option:

Type and Dosage of Creatine

We recommend creatine monohydrate for teens and people of all ages because it’s the most researched and trusted form. Ensure the product offers optimal daily dose per serving, 3 to 5 grams (or roughly 0.1 grams per kilogram of body weight). (2) Also check the number of servings per container to minimize the need for frequent reorders. 

Additional Ingredients

When shopping for creatine supplements, you’ll notice that some products contain only creatine while others include additional ingredients. These extras range from beneficial additives, such as HMB to boost recovery, to less desirable ones, like unnecessary fillers and artificial sweeteners. (5) 

Even seemingly beneficial components, like vitamin D, might not be necessary for you. Review the ingredients list to ensure the formulation meets your health goals and dietary needs.

Form of Creatine

Creatine supplements come in different forms, like powders and gummies, so pick the one that you’ll enjoy consistently for maximum benefit. Plain powders are super versatile and can be mixed with any drink, while flavored powders might have fewer options but still taste good and keep you hydrated. Gummies are a tasty and convenient choice — no liquids and mixing needed. (Just remember, hydration is still important!)

Third-Party Testing

When choosing creatine supplements, prioritize those that have been third-party tested to ensure the ingredients are pure and safe. While not all untested products are inherently “bad” — especially from reputable brands — independent certifications are crucial for athletes subject to drug testing.

Budget

When picking a creatine supplement, keep a budget in mind since you’ll need to use it consistently for the best results. While supplements with multiple ingredients can be costlier, plenty of high-quality, affordable pure creatine options are available. 

Compare prices from third-party sellers like Amazon, consider subscriptions for regular deliveries, and buy in bulk to save even more.

Creatine for Teens FAQs

References

1. Kreider, R. B., & Stout, J. R. (2021). Creatine in Health and Disease. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447
2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z 
3. Fazio, C., Elder, C. L., & Harris, M. M. (2022). Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. Journal of strength and conditioning research, 36(9), 2663–2670. https://doi.org/10.1519/JSC.0000000000003873
4. Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bioenhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953
5. Kim, D., & Kim, J. (2022). Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Physical activity and nutrition, 26(4), 41–45. https://doi.org/10.20463/pan.2022.0023
6. Wilson, J. M., Fitschen, P. J., Campbell, B., Wilson, G. J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D. S., Stout, J. R., Hoffman, J. R., Ziegenfuss, T. N., Lopez, H. L., Kreider, R. B., Smith-Ryan, A. E., & Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1), 6. https://doi.org/10.1186/1550-2783-10-6
7. Pérez-López, F. R., Pérez-Roncero, G., & López-Baena, M. T. (2010). Vitamin D and adolescent health. Adolescent health, medicine and therapeutics, 1, 1–8. https://doi.org/10.2147/AHMT.S7472
8. Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035
9. Bucher, T., Collins, C., Diem, S., & Siegrist, M. (2016). Adolescents’ perception of the healthiness of snacks. Food Quality and Preference, 50, 94–101. https://doi.org/10.1016/j.foodqual.2016.02.001
10. Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American journal of physiology. Endocrinology and metabolism, 282(2), E474–E482. https://doi.org/10.1152/ajpendo.00277.2001
11. Stohs, S. J., Miller, H., & Kaats, G. R. (2012). A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy research : PTR, 26(3), 317–324. https://doi.org/10.1002/ptr.3664
12. Bruzell, E., Granum, B., Hetland, R., Husøy, T., Rohloff, J., Wicklund, T., & Steffensen, I.-L. (2018). Risk Assessment of “Other Substances” – L-Carnitine and L-Carnitine-L-tartrate. European Journal of Nutrition & Food Safety, 8(4), 174–176. https://doi.org/10.9734/ejnfs/2018/42545
13. Jagim, A. R., & Kerksick, C. M. (2021). Creatine Supplementation in Children and Adolescents. Nutrients, 13(2), 664. https://doi.org/10.3390/nu13020664
14. Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921
15. Cullen, K. R., Padilla, L. E., Papke, V. N., & Klimes-Dougan, B. (2019). New Somatic Treatments for Child and Adolescent Depression. Current treatment options in psychiatry, 6(4), 380–400. https://doi.org/10.1007/s40501-019-00194-8
16. Metzger, G. A., Minneci, P. M., Gehred, A., Day, A., & Klingele, K. E. (2023). Creatine supplementation in the pediatric and adolescent athlete– A literature review. Journal of orthopaedics, 38, 73–78. https://doi.org/10.1016/j.jor.2023.03.010
17. Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
18. Elosegui, S., López-Seoane, J., Martínez-Ferrán, M., & Pareja-Galeano, H. (2022). Interaction Between Caffeine and Creatine When Used as Concurrent Ergogenic Supplements: A Systematic Review. International journal of sport nutrition and exercise metabolism, 32(4), 285–295. https://doi.org/10.1123/ijsnem.2021-0262

The post Best Creatine for Teens (2024): Power Up Your Workouts with Expert-Vetted Picks appeared first on BarBend.

That’s where we come in. We’ve personally tested dozens of options and carefully analyzed their ingredient quality and dosages, all to provide you with our definitive list of the best cheap pre-workouts that still pack a performance-enhancing punch.

The 6 Best Cheap Pre-Workouts of 2024

• Best Cheap Pre-Workout Overall: Nutricost Pre-X
• Best Tasting Cheap Pre-Workout: Jacked Factory Nitro Surge
• Best Cheap Pre-Workout for Weight Loss: Transparent Labs LEAN
• Best Cheap Pre-Workout for a Pump: Cellucor C4
• Best Vegan Cheap Pre-Workout: Naked Nutrition Naked Energy
• Best Cheap Pre-Workout With Creatine: Optimum Nutrition Gold Standard Pre-Workout

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Cheap Pre-Workouts

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best cheap pre-workouts, we’ve tested 74 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Price per serving: Since we’re focusing on cheap pre-workouts in this article, we obviously put a lot of emphasis on the price per serving, looking for supplements on the lower end of the price spectrum without sacrificing quality.
• Transparency: Here at BarBend, we like to know exactly what we’re putting into our bodies. While proprietary blends are still common in pre-workouts, we strongly prefer products that have the amounts of each ingredient clearly labeled on the package and are third-party tested.
• Taste: It’s just common sense that a great-tasting pre-workout is more enjoyable to drink, which means you’ll be more consistent in taking it. We look for products that don’t taste overly artificial, bitter, or sweet. 
• Solubility: A little bit of settling or residue isn’t a dealbreaker, but it’s nice to have a pre-workout that dissolves quickly and completely, saving you time on the way to your next workout.
• Formulation: Here, we look for high-quality ingredients present in clinically effective amounts for optimal performance benefits. And, when possible, we prefer pre-workout formulas without artificial ingredients or unnecessary additives and fillers. 

Best Cheap Pre-Workout Overall: Nutricost Pre-X

Nutricost Pre-X Pre-Workout

Nutricost Pre-X Pre-Workout

Nutricost Pre-X Pre-Workout is one of our favorite budget-friendly pre-workout supplements. This comes in five flavors, too and multiple size options, for those who prefer to buy in bulk.

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We knew that we’d need a product with a great combination of affordability, efficacy, and taste when deciding on our pick for the best overall cheap pre-workout, and Nutricost Pre-X easily fits the bill. With its impressive blend of performance-boosting ingredients at only $0.75 a serving, Nutricost Pre-X is a solid pre-workout supplement.

Registered dietitian Chelsea Rae Bourgeois had many good things to say about the formula. “Nutricost Pre-X Workout Complex contains as much caffeine as around 3 cups of coffee as well as 200 milligrams of alpha-GPC. Research has linked alpha-GPC with improved motivation in healthy adults, so this formula really prioritizes the cognitive aspects of a solid workout,” she advised. (1)

Our expert tester, a USA Weightlifting Level-2 instructor, confirmed this in their own testing. “I commend the mental clarity and focus perks of this supplement — it was easy for me to lock in for a session and maintain a clear mind throughout my workouts,” they noted.

Bourgeois did note some weaknesses, however. “I like that Pre-X Workout Complex contains L-citrulline to support performance and recovery, but it may fall short of the ideal dose per serving… most studies point to a need for at least 6 to 8 g per serving.” (2) Overall, she rated the formulation a 3.75 out of 5.

Our expert tester liked the pump they got, but noted that they, “…did get a few tingles to go along with the improved blood flow.” Pre-workout side effects such as tingling and itching are most common with non-sustained release formulations containing more than 800 milligrams of beta-alanine, so this makes sense. (3) For reference, this product contains 2,000 milligrams.

This product also tastes great and dissolves pretty well. “I tried the Blue Raspberry flavor and really enjoyed it… I really feel this powder holds up in terms of taste,” raved our tester, rating the taste a 5 out of 5. It got a 4 out of 5 for solubility since there was a little residue in the shaker bottle, but swirling with an extra splash of water was enough to pick up the leftover powder.

Best Tasting Cheap Pre-Workout: Jacked Factory Nitro Surge

Jacked Factory Nitro Surge

Jacked Factory Nitro Surge

Jacked Factory Nitro Surge is among our favorite pre-workout picks for athletes looking to build strength. This one also comes in 14 different flavors, so you're sure to find one that works for you!

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No longer do you have to settle for sickeningly sweet pre-workouts with off-putting aftertastes. Jacked Factory Nitrosurge comes in 13 deliciously fruity flavors, so you’re sure to find a few to love. The benefits aren’t limited to taste, though — with the same amount of caffeine as two cups of coffee, it’s also an effective way to boost energy and put in more effort during your workouts.

Our product tester here was Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, who raved about the taste. “Honestly, the Strawberry Margarita flavor is so good that I almost want to keep it for my pool-lounging afternoons. It’s just the right mix of sweet and tart,” she said, rating it a 5 out of 5 for flavor. 

It also earned a 5 out of 5 for solubility. Meier appreciated how easy it was to drink, saying that it, “…dissolved easily in a shaker bottle and I didn’t have any clumps or residue to deal with during consumption. I really like this solubility as it allowed me to quickly mix a shake, down a serving, and get out the door for a workout.”

This pre-workout is packed with research-backed ingredients like beta-alanine, L-citrulline, and L-theanine to reduce muscle fatigue, boost cognitive function, and improve blood flow. (3)(4)(5) 

However, Bourgois points out that some of the dosages are a bit low. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. Same with the citrulline, as it only provides 3g per scoop.” She gave the formulation a 3.75 out of 5 rating with points off for the low dosages.

Bourgeois and Meier both praised the moderate caffeine content, with Meier noting that she, “…was happy to find that one scoop still delivers ample amounts of caffeine without overloading me with other ingredients that can lead to itchiness, anxiety, and nausea. It may be too subtle for those more tolerant to pre-workouts, but for my needs, it hit every mark.”

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Cheap Pre-Workout for Weight Loss: Transparent Labs LEAN

Transparent Labs LEAN

Transparent Labs LEAN

Third-party tested and clearly dosed, Transparent Labs LEAN has a huge variety of ingredients for endurance, power, alertness, and focus. Use code BARBEND10 for 10% off.

Pre-workouts aren’t a magic bullet for losing weight — you’ll still need to eat in a calorie deficit and perform the best exercises for weight loss. However, the right pre-workout can support fat loss by helping you work out more efficiently. With clinically effective doses of citrulline malate, L-theanine, and caffeine from green coffee beans, Transparent Labs LEAN can help you crush your fat loss goals.

All things considered, Bourgeois rated the formulation a solid 4 out of 5. “Transparent Labs LEAN pre-workout is packed with research-backed ingredients that help you make the most of your workouts and optimize your muscle mass,” she said. “Not only has citrulline malate proved to be a nitric oxide enhancer, but 6 grams is a clinically proven dose. I’m also a fan of its vitamin and mineral profile. You’re getting a hefty dose of zinc, copper, selenium, and iodine with every scoop.”

That said, Bourgeois deducted a point for the beta-alanine dosage. “While I love that this pre-workout contains beta-alanine, it contains the lower end of what studies find to be the recommended dose in pre-workouts.”

Additionally, the chlorogenic acid present in some green coffee bean extracts may provide an extra edge when pursuing weight loss. (6) Keep in mind, though, that it isn’t clear whether Transparent Labs LEAN actually contains any of this compound.

Per our expert tester, a former Olympian, this pre-workout also tastes great. “I tested the Sour Grape option and found it to be more sour than grape. That said, it was still enjoyable before my training sessions. Plus, I liked how the stevia sweetening agent wasn’t too overpowering,” they said, rating the flavor a 4.5 out of 5.

“I did get some residue at the bottom of my bottle, though, so be prepared to throw a final splash of water in for a quick wash-out,” our tester advised. Other than this, it mixed up well and received a 4 out of 5 rating for solubility.

Lastly, our product tester appreciated the performance boost and lack of the dreaded post-training crash, rating their overall experience a 4 out of 5.

Read our full Transparent Labs LEAN Review.

Best Cheap Pre-Workout for a Pump: Cellucor C4

Cellucor C4

Cellucor C4

This pre-workout takes a straightforward approach with an eight-ingredient formulation and a low caffeine dosage of 150mg, making it a great option for beginners.

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A great pump and the best pump pre-workouts reflect improved blood flow to working muscles, potentially resulting in a better workout and faster recovery — not to mention the fact that they just make you feel more powerful. Packed with ingredients proven to boost blood flow, improve oxygen delivery, and reduce muscle fatigue, Cellucor C4 is an affordable option for athletes chasing a better pump.

Its formulation is full of research-backed ingredients but has a few limitations. “Cellucor C4 contains creatine, citrulline malate, and beta-alanine but only in small doses — less than what research says is ideal. It also contains one proprietary blend, which can be a turn-off for those who want to know exactly what and how much they’re taking,” said Bourgeois.

She gave the formulation a 3.75 out of 5, with, “…deductions for its low doses of evidence-based ingredients and artificial sweeteners,” as these sweeteners can cause digestive upset in some people.

Another limitation? It contains creatine nitrate, a form of creatine that hasn’t been proven to be as effective as creatine monohydrate, the current gold standard. (7) 

However, it does contain a sustained-release form of beta-alanine, which our expert tester, a certified personal trainer, felt was helpful in reducing tingling. They also raved about the energy boost and performance benefits, saying: “I felt very energized and focused with this supplement. The tingling was present, but subsided after just a few minutes. In total, I’d score the side effects and performance a 5 out of 5.”

And with only a bit more caffeine than you’d get in a cup of coffee, it’s great for people looking for a moderate-caffeine alternative to the strongest pre-workouts.

It also tastes great with no artificial aftertaste. Our tester loved the Icy Blue Razz flavor, rating it a 5 out of 5. “It’s very enjoyable and sweet, but not off-putting,” they said. 

The solubility was excellent as well, also earning a 5-star rating. Our tester noted that “the powder mixed easily in my shaker, although there were some instances where residue collected at the bottom of my cup,” which was easily fixed with an additional swirl of water.

Read our full Cellucor C4 Pre-Workout Review.

Best Vegan Cheap Pre-Workout: Naked Nutrition Naked Energy

Naked Nutrition Naked Energy

Naked Nutrition Naked Energy

Naked Nutrition Naked Energy is a simple, powerful formula that is vegan-friendly. It comes in several flavors as well as options for a non-stimulant version. 

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All vegans know the struggle of finding an incredible product, only to see unnecessary animal products in the ingredients list. Thankfully, vegans can rest easy with Naked Nutrition Naked Energy, a vegan-friendly pre-workout boasting a streamlined formulation. 

Per Bourgeois, “I love that this pre-workout only contains 10 ingredients — all vegan-friendly and gluten-, GMO-, dairy-, and soy-free. It provides a hefty dose of vitamin C and a 200 mg dose of caffeine—not to mention a small dose of creatine to boost exercise performance all that much more.” And since it doesn’t contain any carbs or added sugars, she recommends it for people with strict macros.

Overall, she rated the formulation a 3.75 out of 5 due to the low dose of pre-workout L-arginine. It also has low doses of creatine and beta-alanine, which Bourgeois advised makes it more appropriate for endurance athletes than those focused on strength or power.

This doesn’t make the supplement ineffective, however. Our product tester, a certified personal trainer, still felt a boost. “I liked the nice little pick-me-up this pre-workout provided. For me, I’d equate it to drinking a large cup of coffee in the morning. Plus, there are no tingles, nausea, or anxiety that come with the increased energy,” they said, rating the benefits a 4 out of 5.

The unflavored option was bitter on its own, but this wasn’t a deal breaker. In fact, our tester still rated the flavor a 5 out of 5. “If you opt for this variety, I’d recommend mixing it with a sports drink or something similar to give your sips a bit of taste. That said, I do appreciate the flavor variety… and feel there’s a taste for every palate,” they said.

We also appreciated the excellent, 5 out of 5 solubility, with our tester noting that it becomes invisible when dissolved. “Typically, a pre-workout will change the pigment of your water, but not this powder,” they observed. 

Lastly, it was great to see that this pre-workout is tested by an independent lab for heavy metals, although Bourgeois would like to see testing on its potency as well.

Best Cheap Pre-Workout With Creatine: Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition Gold Standard Pre-Workout is a third-party tested supplement that has clinically supported dosages of key ingredients. Highly rated for its taste, this product also comes in at a great price.

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For those who don’t want to have to choose between creatine versus pre-workout, Optimum Nutrition Gold Standard Pre-Workout offers the benefits of both. Packaged together, this pre-workout is a convenient way for anyone to add creatine to their supplementation routine.

The formulation is good, but could use a few tweaks. I liked the inclusion of researched-backed ingredients like creatine monohydrate, beta-alanine, and L-citrulline, but the doses are a little low to me. The 3.3 grams of creatine can help most people maintain muscle creatine saturation, but larger athletes will likely need more.

Additionally, the doses of L-citrulline and beta-alanine are both lower than the current research suggests is effective. (2)(3) This may be picky, but I also felt that the use of three artificial ingredients was a bit much, leading me to rate the formulation a 3.75 out of 5.

We were particularly impressed with the flavors, which had the potential to be overly sweet. Kate Meier, our product tester again here, rated it a 5 out of 5, saying: “I’ve had colleagues who have been using this pre-workout for years and they always rave about the flavors. In my experience with the Watermelon offering, I found it sweet but not too sweet.” 

It also dissolved easily in water, earning a 5 out of 5 for solubility. “This completely dissolved in its recommended 8 ounces of water with no issues regarding clumps, foam, or residue,” said Meier.

She was also a big fan of the boost it gave her during her workouts. “I had a few tingles up and down my arms, but overall I loved the boosted focus and energy supplied by this Optimum Nutrition offering. The pump is somewhat underwhelming…, but I’d still think of this as a reliable pre-workout option,” she said, rating her experience a 4 out of 5.

Her takeaway? “I’d recommend this pre-workout for anyone that wants a tasty beverage pre-training yet doesn’t want to deal with super pumps or excessive caffeine stimulation.”

[Related: Best Pre-Workouts With Creatine]

Benefits of Cheap Pre-Workout

Pre-workout is no replacement for a high-quality training program, an optimized diet, or adequate sleep when it comes to seeing results in the gym. However, pre-workouts with research-backed ingredients can help give you an extra edge. Some of the benefits they can provide include: 

• Increased energy and performance: Caffeine fights mental fatigue and improves focus by blocking a compound called adenosine, which promotes sleepiness, from acting on the central nervous system. By boosting energy levels, pre-workouts with small to moderate amounts of caffeine can help improve muscular endurance, strength, sprint times, and aerobic endurance. (8) 
• Supports muscle gain: The best creatine helps generate more energy in the muscle during high-intensity anaerobic exercises like weight lifting. It shouldn’t take priority over finding a good protein powder, but pre-workouts with creatine can help you complete a few more reps and build muscle more efficiently over time, in addition to providing other impressive creatine benefits. 
• Improved blood flow: Many pre-workouts contain ingredients like L-citrulline and nitrates, which the body uses to produce nitric oxide. Nitric oxide dilates blood vessels, improving blood flow and boosting the delivery of nutrients and oxygen to the muscles during exercise.
• Less muscle fatigue: Pre-workouts with beta-alanine can help slow muscle fatigue, potentially extending the length of your workouts. (3) Beta-alanine does this aiding in the production of carnosine, an intracellular buffer preventing acid from building up as quickly in the muscle.
• Boosted hydration: While drinking a glass of water is the simplest way to boost hydration before a workout, pre-workout powders properly mixed with water can do the same thing. They can be helpful for people who dislike the flavor of plain water.
• Consistency: To get the most benefits from any type of supplement, it’s essential to take them consistently. Finding an affordable pre-workout from the get-go can help prevent gaps in supplementation when money is tight.

How Much Do Cheap Pre-Workouts Cost?

A good rule of thumb is that the most affordable pre-workouts will cost less than $1 per serving, with relatively affordable options closer to $1.50 per serving. The most expensive can cost upwards of $3 a serving or more, with prices varying based on the quality of ingredients, various certifications, branding, and the number of servings per container. Price can also vary based on the retailer, so it’s worth comparing prices on the brand’s website to other retailers like Amazon, GNC, or Walmart.

What to Consider Before Buying Cheap Pre-Workout

If you’ve spent much time researching pre-workouts, you’ve undoubtedly noticed the long (and often confusing) ingredient lists. Before hitting “Add to Cart”, consider the following factors: 

Clinical Effectiveness

Just because a pre-workout contains high-quality ingredients, it doesn’t necessarily mean that it includes enough of them to actually provide benefits. For example, 4 to 6 grams of beta-alanine is recommended to reduce muscle fatigue, and many studies point to an ideal dose of 6 to 8 grams of L-citrulline for boosting blood flow. 

Similarly, 3 to 5 grams of creatine a day is ideal for maintaining high muscle creatine stores to optimize muscle growth. Pay attention to the dosage of each ingredient, as many pre-workouts contain low amounts. 

Caffeine Content

Caffeine is an effective pre-workout ingredient, but it’s important not to overdo it. The FDA recommends limiting your caffeine intake to no more than 400 milligrams a day, as higher amounts are linked to jitters, worsened anxiety, elevated heart rate, headaches, and poor sleep. (9) Many pre-workouts contain 200 milligrams of caffeine or more, so be sure to watch your intake of caffeine from other sources like coffee, tea, soda, and energy drinks. And if caffeine isn’t your jam, we have you covered with our list of the best non-stim pre-workouts, too.

Third-Party Testing

Because the FDA doesn’t strictly regulate or approve dietary supplements, it’s possible that they could contain unsafe levels of heavy metals or other contaminants. Some intentionally include banned substances like steroids or anabolic hormones in order to make their products more effective. (10) This is why we place so much importance on third-party testing, which ensures that products are safe to consume.

Sweeteners

Depending on your health and fitness goals, you may prefer certain sweeteners over others. Non-caloric natural sweeteners, like stevia or monk fruit, and sugar alcohols help keep calories and carbohydrates low and promote better blood sugar control than sugar. 

However, they may not be tolerated well by everyone. The same is true for artificial sweeteners, which are safe to consume in moderation, but which many people prefer to avoid. 

Proprietary Blends

Some pre-workouts are made with proprietary blends, which are specialized combinations of ingredients. Companies aren’t required to disclose the exact amounts of each ingredient present in a proprietary blend, meaning you can’t be sure how much of each ingredient you’re actually consuming. If this is important to you, check the nutrition facts label to see whether individual ingredient amounts are listed.

Cheap Pre-Workout FAQs

References

1. Tamura Y, Takata K, Matsubara K, Kataoka Y. Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study. Nutrients. 2021;13(6):2091. Published 2021 Jun 18. doi:10.3390/nu13062091. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 
2. Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr. 2016;13:6. Published 2016 Feb 19. doi:10.1186/s12970-016-0117-z. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4759860/
3. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. Published 2015 Jul 15. doi:10.1186/s12970-015-0090-y. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
4. Jagim AR, Harty PS, Tinsley GM, et al. International society of sports nutrition position stand: energy drinks and energy shots. J Int Soc Sports Nutr. 2023;20(1):2171314. doi:10.1080/15502783.2023.2171314. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9987737/
5. Gonzalez AM, Townsend JR, Pinzone AG, Hoffman JR. Supplementation with Nitric Oxide Precursors for Strength Performance: A Review of the Current Literature. Nutrients. 2023;15(3):660. Published 2023 Jan 28. doi:10.3390/nu15030660. https://pubmed.ncbi.nlm.nih.gov/36771366/
6. Kanchanasurakit S, Saokaew S, Phisalprapa P, Duangjai A. Chlorogenic acid in green bean coffee on body weight: a systematic review and meta-analysis of randomized controlled trials. Syst Rev. 2023;12(1):163. Published 2023 Sep 14. doi:10.1186/s13643-023-02311-4. https://pubmed.ncbi.nlm.nih.gov/37710316/
7. Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873. https://pubmed.ncbi.nlm.nih.gov/36000773/ 
8. Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4. https://pubmed.ncbi.nlm.nih.gov/33388079/
9. United States Food & Drug Administration. Spilling the beans: how much caffeine is too much? FDA website. Accessed 8/3/24. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
10. Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018;15(1):41. Published 2018 Aug 8. doi:10.1186/s12970-018-0247-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083567/ 

The post The Best Cheap Pre-Workouts of 2024, Expert-Tested and RD-Reviewed appeared first on BarBend.

Whether you have a picky eater, a kid with allergies, or want to promote weight gain in a child with less-than-optimal growth, protein powders for kids can fit the bill. We’ve rounded up five of the best protein powders for kids and will provide detailed reviews speaking to their formula, price, flavor, and other important factors.

The 5 Best Protein Powders for Kids of 2024

• The Best Protein Powder for Kids Overall: Nurished Kids Mighty Milk
• Best Protein Powder for Kid Athletes: Transparent Labs Whey Protein Isolate
• Best Protein Powder for Kids Weight Gain: Healthy Heights Grow Daily
• Best Tasting Protein Powder for Kids: Kate Farms Pediatric Standard
• Best Protein Powder for Picky Eaters: Drink Wholesome Protein Powder

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Protein Powder for Kids

Our team of dietitians, personal trainers, and other experts in the health and wellness field looked at over 110 protein powders before narrowing it down to the top five for kids. While this list includes favorites from our testing team, not all of them will be a great fit for every kid, so keep your child’s health and nutrition needs in mind as you navigate the options.

Our supplement testing methodology ensures we rule out products with potentially harmful ingredients while focusing on the factors that matter, like taste, solubility, and other factors. That means a member of our team (or the kids in their life, in this instance) has tested each product in this lineup!

Some of the most crucial factors we consider are:

• Formula: The ingredients list is one of the first things we look at when choosing the best protein powder for kids. We consider the protein source, protein content, sweeteners used, and whether or not there are additives in the formula.
• Flavor: Our product testers included kids, not just adults! Given the feedback from our kid testers, we provide flavor scores out of a max score of five.
• Sugar content: One in three kids in the U.S. eats more added sugar than the recommended amount. (1) We consider the added sugar content of the different formulations of kids’ protein powders.
• Solubility: How easily protein powder dissolves into liquid plays a big role in the overall texture of the end product. We’re aiming for high solubility scores out of a maximum score of five, which indicates minimal grit.
• Allergies and intolerances: Food allergies and intolerances (like lactose intolerance) are an issue for many kids. We made sure to include plant-based protein to address dairy-free diets and other dietary restrictions.

The Best Protein Powder for Kids Overall: Nurished Kids Mighty Milk

Nurished Mighty Milk Kids Daily Protein Powder

Nurished Mighty Milk Kids Daily Protein Powder

Help your kids get the nutrition they need with this gluten-free, third-party, non-GMO, 100-percent grass-fed protein. Each serving provides 2 billion probiotics, 9 grams of protein, 18 vitamins and minerals, and only 3 grams of sugar.

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We chose Nurished Kids Mighty Milk as the best protein powder for kids overall and had a LOT of firsthand experience using it — both kids and their caregivers! Certified personal trainer and BarBend editorial team member Kate Meier weighs in on the experience of using the chocolate flavor: “I tasted this and thought it was great. It isn’t as good as the best-tasting protein powders, but I think many kids would like this taste, or you could easily put it in a smoothie.”

Meier has some thoughts on why her kids weren’t as over the moon with the flavor as she was: “My two kids are picky — they both tried Nurished, and they both agreed that it was ‘OK.’ They also rarely have anything with sugar alcohol/artificial sweetener, which may have thrown them.”

That doesn’t mean it wasn’t well received by other kid testers, though! Meier added, “ I gave this bag to one of the women on my weightlifting team, who made it for her kids. They also rated the taste a 4 out of 5 and said they liked it best when mixed with fruit/yogurt in a smoothie.” Another one of Meier’s friends says “…she would definitely buy it again because she likes baking with it. She said her overall experience with it was a 5/5.”

In terms of solubility, it gets a 4.5 out of 5 from Meier: “We mixed it in just a blender cup with milk, and it had those small flecks you sometimes see when you shake up protein with milk, but you can’t really notice the texture when drinking. [My friend] used it for cooking and said it’s GREAT for that.”

As a dietitian, I like that the protein content is a bit more modest at 4 to 5 grams per scoop. Kids often don’t need as much protein as adults because they weigh less (protein needs are estimated based on body weight), so this is a bit more fitting amount of protein for a kids’ protein powder.

Best Protein Powder for Kid Athletes: Transparent Labs Whey Protein Isolate

Transparent Labs Whey Protein Isolate

Transparent Labs Whey Protein Isolate

With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.

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Transparent Labs Whey Protein Isolate is the best protein powder for kid athletes because it’s the highest in protein per serving in our lineup. With a whopping 28 grams of protein per scoop and more than enough flavors to choose from, Transparent Labs Whey Protein Isolate can help support the protein needs of active kids to help support healthy muscle mass (some of the best protein powders for muscle gain use whey protein!) 

In terms of the formulation, registered dietitian Chelsea Rae Bourgeois has this to say: “I love that Transparent Labs Whey Protein Isolate is free from artificial sweeteners, food dyes, and preservatives. You get 28 grams of high-quality protein without any unnecessary fluff. Plus, it’s tested by a third-party lab, and the certificates of analysis are available right on the website.”

Bourgeois adds: “Transparent Labs Whey Protein Isolate packs in the protein without any unnecessary fluff. Each scoop provides 28 grams of protein and minimal amounts of carbs and fat.” Furthermore, Bourgeois notes, “While the formulation varies slightly between flavors, the core formula remains the same. Based on the amount of whey protein, Himalayan rock salt, stevia, and natural flavors, Transparent Labs Whey Protein Isolate scores a 4.5 out of 5 for its formulation.”

Our expert product tester was a big fan of the flavor, saying, “I tried Peppermint Hot Chocolate, and it tasted like a cold winter morning. Exactly what you’d want — just add some marshmallows and whipped cream, and you’ve got yourself what it advertises. A definite 5 out of 5 on flavor.” 

Another product tester was pleased with the texture and flavor of Transparent Labs Whey Protein Isolate: “It’s not exactly as frothy as real hot chocolate, but it’s still much richer than I’d expect.” This tester was a big fan of their experience using this protein-packed powder, raving, “I don’t say this to all the protein powders on the block — really — but this is one of the best protein powders I’ve ever tried out. No bloating to speak of, it tastes great, and I feel full.”

Best Protein Powder for Kids Weight Gain: Healthy Heights Grow Daily 10+

Healthy Heights Grow Daily

Healthy Heights Grow Daily

This protein powder and nutrition mix was developed by doctors and nutritionists specifically for athletes and growing boys. Each serving provides 18 grams of carbs, 10 grams of fat, and 31 grams of carbohydrates to help keep kids fueled and growing.

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Healthy Heights Grow Daily 10+ is a good kids’ protein powder for weight gain because of the added fat (10 grams per serving) and generous protein content. Fat provides the most calories per gram (9 calories per gram compared to 4 calories per gram for protein and carbohydrates), which is what makes this protein powder higher in calories.

Along with the generous amount of protein per serving, I like that it contains added iron, calcium, and vitamin D — all important nutrients for growing kids. 

One thing I don’t love is maltodextrin as the second ingredient (it’s a refined corn-based filler and sweetener). However, it’s considered a safe food additive and like other refined ingredients, it should be eaten in moderation. Another thing to note is that the manufacturer designed this formula around the nutrition needs of teenage boys, though girls and kids of any gender can surely still use it as a protein supplement.

Certified personal trainer and BarBend editorial team member Kate Meier recruited her active son and his two friends (ages 12 to 13) to try the vanilla flavor. All of the boys play sports and are no strangers to protein powder. “I mixed this with milk in a blender cup and gave the boys each a glass. Two of the three boys LOVED this taste. They both took pictures of the bag and asked their parents if they would buy it for them.”

Meier adds, “My son, who loves vanilla Muscle Milk, said this tasted good, but he prefers Muscle Milk (I can’t blame him; MM is the shit). One of the boys took the bag home with him and is currently tearing his way through it.” Overall, Meier gave Grow Daily a score of 4.5 out of 5 for taste.

Regarding solubility, Meier found Grow Daily easy to work with and gave it a 4.5 out of 5 for solubility: “No issues mixing this in a blender bottle with water or with milk! It gets pretty frothy, even in a blender cup. The boys didn’t seem to care.”

Best Tasting Protein Powder for Kids: Kate Farms Pediatric Standard

Kate Farms Pediatric Standard

Kate Farms Pediatric Standard

These plant-based shakes provide 12 grams of protein, 27 vitamins and minerals, and are made without common allergens such as milk, wheat, soy, sesame, peanuts, tree nuts, egg, fish, and shellfish.

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OK, so Kate Farms Pediatric Standard technically isn’t a protein powder, it’s a premade shake – but that adds an element of convenience, doesn’t it? We chose it as the best-tasting protein powder our tester — who tried it with both of her kids — said it ranked a solid 4 out of 5 on taste with all three of them. That kind of agreement can be hard to come by in this arena!

As a dietitian, I appreciate the addition of fruit and veggie powders and prebiotics, which are forms of fiber that help promote the growth of healthy bacteria in the gut. There are 5 grams of fiber in each carton, which provides over half of the daily recommended amount of fiber for a 40-pound child. (3)

Keep in mind that there is added fat in this formula (12 grams per carton), which raises the calorie content. While this might not be a problem for many kids, it should be taken into consideration since it may be more filling compared to other protein powders (which might impact kids’ appetites for regular meals). (Low-calorie, high-protein foods can be a good solution if you’re watching the calorie intake of your child for any reason.)

Kate Farms Pediatric Standard also can’t be beaten on a convenience scale. According to certified personal trainer and BarBend editorial team member Kate Meier, the fact that this is a pre-made shake makes it a winner. “This is so fantastic for my son, who loves to wake up as late as possible and eat breakfast in the car on the way to school/practice/anything.”

Best Protein Powder for Picky Eaters: Drink Wholesome Protein Powder (Egg white version)

Drink Wholesome Protein

Drink Wholesome Protein

This easy-to-digest protein powder provides 15 grams of protein and uses only four simple ingredients: egg whites, coconut, maple sugar, and vanilla. There are no fake flavors, no fake sweeteners, just real foods.

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Unlike some of the best whey protein powders which are milk-based, Drink Wholesome uses egg whites as its protein source. It’s one of the best protein powders for picky eaters because it got a 4 out of 5 for taste from one of our expert testers who says, “We tried the vanilla. It’s not bad at all! My kids LOVE drinking milk and they felt like this just made their milk a little more sweet and they really enjoyed that. The only thing I will say is that it does have coconut in it so if you’re not a fan of coconut you will not like this at all.”

I like that Drink Wholesome is milk-free, considering milk allergies are most prevalent in children ages 6 to 10. (4) While it’s a good option for kids with milk and soy allergies, it does contain egg as well as coconut (a tree nut), which are among the top nine food allergens. If you want to avoid coconut (either for allergies or taste preferences) then you can go for the unflavored version which is coconut-free. (For egg allergies, they offer a collagen version as well!)

Our product tester has more helpful feedback on the solubility of Drink Wholesome protein powder from their personal use of the product: “In a blender, this mixes very nicely. In a shaker cup… ehhh… you could feel the protein in your mouth more with a shaker bottle. Put it in pancakes for your kiddos for some protein pancakes and they’d have zero idea it was there! It scores a 4 out of 5 for taste.”

To summarize, our product tester has this to say: “Overall this is a good protein drink. I really like how easy it is on my stomach!” And when the kids really like it, too, it’s a win-win all around.

Benefits of Protein Powder for Kids

While protein deficiency is rare in industrialized countries, it doesn’t hurt to make sure your kid is getting enough protein through protein-rich foods — including tasty options for extra protein like these powers. This is especially true if you have an active kid, or one who is involved in sports. For young athletes, it’s recommended that 15 to 20% of calories come from protein. (5) (You can also consider protein vs. BCAA supplements to provide essential amino acids which help build protein.)

In addition to eating whole foods, protein powders can help ensure kids are getting enough protein to help perform their best and meet their daily protein intake needs. At the very least, protein powders can help make kids feel full, which means less hunger-induced mood swings or tantrums. (I add protein powder to my kids’ fruit smoothies to help even out the balance of carb to protein! It helps them get a balanced diet with their essential vitamins, sans the artificial flavors!)

Here are a few of the benefits of protein powder for kids:

• Promotes muscle growth: Studies suggest that higher protein intake in kids can help promote healthy muscle and bone mass. For picky eaters, protein intake promotes positive changes in height and weight. (6)
• Adds calories: Protein powder not only provides protein, but some formulas have added fat to promote weight gain. This can be especially helpful for picky eaters or kids with growth concerns.
• Added nutrients: Some kids’ protein powders contain added nutrients like calcium and vitamin D. Some kids are deficient in these nutrients, and a fortified protein supplement containing these nutrients can help prevent deficiency. (7)

How Much Does Protein Powder for Kids Cost?

The price range for the best protein powder for kids ranges from $1.87 to $4.25 per serving. Some brands offer two serving sizes on their nutrition facts label (one vs. two scoops), so the range we listed is for one scoop or the standard serving size.

What to Consider Before Buying Protein Powder for Kids

There are several factors to consider as you choose which protein powder is the best for your kid (or the kid in your life.) If you’re not sure what to aim for regarding protein intake (for a child or yourself), you can use handy tools like our protein intake calculator to get the ball rolling. It’s never a bad idea to reach out to your child’s pediatrician if you have concerns about your child’s diet, though.

Protein Source

Are some protein sources better than others? It depends on your child’s needs. Some of the best protein powders rely on whey as the protein source, but if a child has a milk allergy or follows a plant-based diet, then whey protein powders aren’t the right fit. Some of the best vegan protein powders rely on protein sources like peas, rice, and soy.

According to registered dietitian Austin Bou, RD, CDCES, ACE-CPT, whey is (aside from potential stomach issues) a great choice. “Whey is a fast-digesting milk protein that offers the most benefits when consumed post-workout.”

Plant-based sources are also solid, Bou explains. “Plant-based protein supplements are good for those that are vegan, vegetarian, or have a dairy sensitivity. Soy and pea protein isolates have the highest bioavailability amongst plant proteins.”

Protein Content

The protein content of the best protein powder for kids ranges from 4 to 28 grams of protein per serving. If a child is already eating a variety of high-protein foods, you don’t necessarily need the highest-protein powder and could get by with lower protein amounts per serving. If you have a child who needs more protein for any reason, then the protein powders with more protein per serving will be a better fit.

Sweeteners 

The American Academy of Pediatrics recommends that kids under the age of two don’t consume any added sugar, and kids over the age of two consume less than 25 grams of added sugar each day. To help minimize added sugar intake, many kids’ protein powders rely on natural sugar substitutes like monk fruit sweetener or stevia, while others contain added sugar in the form of cane sugar. Some kids might not like the taste of sugar alternatives (especially if they haven’t had them before,) so that is an important factor when choosing a kids’ protein powder.

Protein Powder for Kids FAQs

References

1. Park S;Zhao L;Lee SH; Hamner HC; Moore LV; Galuska DA; Blanck HM; (2023). Children and adolescents in the United States with usual high added sugars intake: Characteristics, eating occasions, and top sources, 2015-2018. Nutrients. https://pubmed.ncbi.nlm.nih.gov/36678144/
2. Nutritional Growth Solutions. (No date.) Healthy Heights Academic Summary Grow Daily Boys 10+. https://cdn.shopify.com/s/files/1/2965/9382/files/HH_Academic_Summary_Grow_Daily_Boys_10P_2.pdf?v=1637728421
3. Williams, C.L. (1995). Importance of dietary fiber in childhood. Journal of the American Dietetic Association. https://pubmed.ncbi.nlm.nih.gov/7560686/
4. Warren CM; Jhaveri S; Warrier MR; Smith B; Gupta RS; (2013). The epidemiology of milk allergy in US children. Annals of allergy, asthma & immunology : official publication of the American College of Allergy, Asthma, & Immunology. https://pubmed.ncbi.nlm.nih.gov/23622009/ 
5. Smith, J. W., Holmes, M. E., & McAllister, M. J. (2015). Nutritional considerations for performance in young athletes. Journal of sports medicine (Hindawi Publishing Corporation). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590906/ 
6. Garcia-Iborra, M., Castanys-Munoz, E., Oliveros, E., & Ramirez, M. (2023, March 30). Optimal protein intake in healthy children and adolescents: Evaluating current evidence. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10097334/ 
7. Cosenza L;Pezzella V;Nocerino R;Di Costanzo M;Coruzzo A;Passariello A;Leone L;Savoia M;Del Puente A;Esposito A;Terrin G;Berni Canani R; (2013). Calcium and vitamin D intakes in children: A randomized controlled trial. BMC pediatrics. https://pubmed.ncbi.nlm.nih.gov/23702146/ 

The post Best Protein Powder for Kids: An RD’s Review (2024) appeared first on BarBend.

If you’re trying to maximize your time in the gym, you may have considered taking creatine and pre-workout simultaneously. You’re in luck: Not only has research largely debunked the myth that caffeine and creatine interact negatively, but there are a number of supplements available containing both (plus a bunch of other helpful ingredients). (1) Our team of certified nutrition coaches and personal trainers has experience testing over 100 pre-workouts with our supplement testing methodology, and have found the best pre-workout with creatine. 

The 6 Best Pre-Workout With Creatine of 2024

• Best Overall Pre-Workout With Creatine: Jacked Factory NitroSurge Build
• Best Pre-Workout With Creatine for a Pump: Gainful Pre-Workout
• Best Budget Pre-Workout With Creatine: Nutricost Pre-C
• Strongest Pre-Workout With Creatine: Gorilla Mind Gorilla Mode
• Best Pre-Workout With Creatine for Muscle Gain: 4Gauge Pre-Workout
• Best Natural Pre-Workout With Creatine: Naked Nutrition Naked Energy

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Pre-Workout With Creatine

At BarBend, we’re committed to recommending only the best products while staying true to the idea that everyone has different dietary needs and preferences. Our team consists of certified personal trainers, certified nutrition coaches, registered dietitians, and certified strength and conditioning specialists who are also seasoned journalists. For this guide, our team collectively tested dozens of pre-workouts and rated them against a set of criteria to find the best. 

• Taste and texture: No matter how objectively good a supplement’s formula is, it only works if you use it. Though subjective, we weigh taste and texture heavily in our ratings because it will make or break the supplement experience. 
• Caffeine content: Too little caffeine, and the product may not increase energy levels. Too much, and you may be at risk for uncomfortable symptoms. Caffeine tolerance varies among individuals, but there’s certainly a sweet spot in pre-workouts. 
• Creatine content: Contrary to caffeine, there’s an objective dose of creatine deemed effective. We analyze each formula for creatine content to determine if it’s worth your money. 
• Complete formulation: In addition to creatine and caffeine, for this particular category of supplement, we look for additional ingredients with benefits for blood flow, workout intensity, hydration, endurance, and cognitive function.
• Pricing: Some supplements are very much worth their price tag; others, not so much. Our team compared ingredients to the clinically studied effective doses to determine if a supplement is a steal, a good value, or not worth buying.  

[Related: Pros and Cons of Creatine]

Best Overall Pre-Workout With Creatine: Jacked Factory NitroSurge Build

Jacked Factory Nitrosurge Build

Jacked Factory Nitrosurge Build

• Caffeine: 180mg
• Key Ingredients: 3g of l-citrulline, 1.6g of beta-alanine, 1.25g of betaine anhydrous, 1g of creatine hcl, 180mg caffeine, 90mg l-theanine, 75mg l-elevATP, 25mg AstraGin 
• Flavors: Fruit Punch, Cherry Limeade, Blue Raspberry, Arctic White
• Price Per Serving: $1.16

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Jacked Factory Nitro Surge is an action-packed pre-workout with eight active ingredients, including creatine HCl, a type of creatine that’s thought to be more soluble and bioavailable than some others. Advocates say this means you can get by with lower doses of creatine HCl and get the same benefits, though clinical research indicates that there’s not enough evidence to make that call. (2)(3)(4)

Chelsea Rae Bourgeois, M.S., RDN, LD. explains: “Jacked Factory Nitro Surge contains many potent compounds, but in low doses. I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research — same with the citrulline, as it only provides 3 grams per scoop.”  

Bourgeois rates Nitro Surge with 3.75 out of 5 points for its formulation, with high marks for the ingredients used but deductions for the low dosages.

Kate Meier, certified personal trainer and BarBend editorial team member, tested Nitro Surge and lovea the Strawberry Margarita flavor, calling it “wildly delicious” and scoring it with 5 out of 5 points. Unfortunately, it looks like that flavor isn’t always available. 

Nitro Surge earns a 5 out of 5 score for solubility, too. Another expert product tester says it mixed well with gentle shaking after 10 seconds, fizzed, and settled after 20 seconds. 

This pre-workout doesn’t just score well in the taste and texture department: Meier took a one-scoop serving before a morning resistance training workout and praised the substantial 180-milligram dose of caffeine, which gave her plenty of energy without the jitters or itchiness common with high-stim pre-workouts. 

“Because ingredients like beta-alanine are halved [in one scoop], it’s really good for a beginner who isn’t ready to get the mad-hype feeling you get with other pre-workouts,” she says. “I like that you still get the energy, but without all the other side effects.”

Read our full Jacked Factory Nitro Surge Review.

Best Pre-Workout With Creatine for a Pump: Gainful Pre-Workout

Gainful Pre-Workout

Gainful Pre-Workout

Gainful Pre-Workout is a customizable formula that can either be caffeinated or non-caffeinated. You can also opt to add creatine to your formula at 3,000mg or 5,000mg, depending on the intensity of your workout. 

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Gainful Pre-Workout is an excellent choice for bodybuilders and weightlifting enthusiasts alike. It contains eight active ingredients, including the three branched-chain amino acids (BCAAs), which play a significant role in muscle protein synthesis. (5)

Registered dietitian Chelsea Rae Bourgeois notes: “I like that Gainful offers a choice between moderate and high-intensity pre-workout, with the latter containing a bit more leucine, creatine, and caffeine. I also like that there aren’t any artificial ingredients or an outrageous amount of sugar in their formula.” Like many of the best creatine supplements, the high-intensity version contains a full 5 grams of creatine for a clinically-backed dose.

“The 4 grams of citrulline malate and 1.5 grams of beta-alanine per serving are on the low end of what research highlights as an effective dose,” Bourgeois continues. She ultimately rates the formula with 3 out of 5 points, saying that “a few of their primary ingredients leave you wanting just a bit more to get closer to clinically-backed doses.”

Certified personal trainer and BarBend editorial team member Alex Polish tried out the Watermelon flavor of the non-caffeinated moderate-intensity version (with 3 grams of creatine). “It didn’t really taste like watermelon,” they say about the taste. “I’d give it a 4 out of 5 for flavor because it’s got a bit of that stevia aftertaste. But it wasn’t overly sweet.”

They also didn’t have any complaints about the solubility of Gainful, noting that “It mixed really nicely in a shaker bottle. It had a very slight texture, but wasn’t gritty. It gets a 4.5 out of 5 for solubility.”

But the biggest standouts to our tester were the formula and effects. “I don’t love the relatively low levels of beta-alanine, but I’m not complaining about the lack of pre-workout tingles.” They also liked that they could choose the caffeine-free version. “I often get in my workouts after we put our toddler to bed. I want the focus and energy, but not to stay up all night from caffeine. That makes this great. Plus, there isn’t a drop-off mid-workout like there can be with more intense pre-workouts.”

Best Budget Pre-Workout With Creatine: Nutricost Pre-C

Nutricost Pre-C

Nutricost Pre-C

This pre-workout complex comes loaded with 220 grams of caffeine, 4,000 milligrams of L-Citrulline, 1,500 milligrams of Beta-Alanine, 3 grams of Creatine Monohydrate, and more to help get you ready to crush your workout. Plus, it's gluten-free, non-GMO, and third-party tested for peace of mind.

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With 3 grams of creatine monohydrate (considered a clinically effective dose) and 220 milligrams of caffeine per serving, Nutricost Pre-C With Creatine packs a punch — for an impressively low price. Ringing up at less than 90 cents per serving, this third-party tested pre-workout packs a punch. 

Registered dietitian Chelsea Rae Bourgeois approves of the 3 grams of creatine monohydrate, but notes that, “Unfortunately, some ingredients, such as the L-citrulline and beta-alanine, fall below what studies suggest are most effective.” For example, beta-alanine helps delay muscle fatigue, but the demonstrated effective dose is 4 to 6 grams. (6)(7) 

On the other hand, there may be too much of some ingredients in Nutricost Pre-C With Creatine (note: there is another version of Nutricost Pre-C that lacks creatine, so that’s something to look out for when you’re shopping). Bourgeois explains: “I like that this pre-workout includes vitamins B6 and B12. However, it contains more than the average body can process at once. Some ingredients, especially when consumed in excess, may interact with certain medications.” She advises users taking regular medications to check in with a medical professional before taking this supp.

The inclusion of DMAE bitartrate also gives me pause. While it’s purported to support cognitive function, there’s very little research on this compound altogether, and it’s been associated with adverse effects like eye and skin irritation and respiratory distress. (8) Overall, the formulation earns 3 out of 5 points from me as a certified sports nutrition coach and from Bourgeois as an RD.

[Related: Nutricost Creatine Monohydrate Review]

Strongest Pre-Workout With Creatine: Gorilla Mind Gorilla Mode

Gorilla Mind Gorilla Mode

Gorilla Mind Gorilla Mode

Gorilla Mind's Gorilla Mode is a pre-workout that also packs five grams of creatine monohydrate per two-scoop serving. It also comes in a wide variety of flavor options, too.

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Gorilla Mode Gorilla Mind is one of our top recommendations for athletes and gymgoers looking for a high-quality pre-workout that packs a serious energy boost. At 400 milligrams of caffeine in the full serving (two scoops), Gorilla Mind puts you right at the FDA’s recommended maximum daily intake for caffeine. (9) If you also drink coffee and/or energy drinks, be mindful of that. 

In addition to the hefty dose of caffeine, this formula also contains L-citrulline, a nitric oxide booster; 5 grams of creatine monohydrate (the most creatine of all featured products in this guide); L-tyrosine, a nootropic; betaine, an endurance-enhancing compound; and several other potent ingredients. 

Best yet, the active ingredients are present in clinically validated doses, which isn’t something you always get with pre-workouts. For its strong formulation, I score Gorilla Mode with 4.25 out of 5 points, docking some points for the very high caffeine content — which might be too much for a lot of users.

Our expert product tester says they noticed solid effects after taking this pre-workout, including “more focus and a great pump.” Additionally, our tester explains: “There wasn’t a crash after the workout, which was great. No tingles for this one, which is good news if you don’t like them but bad news if you’re a fan (like me).” While our tester didn’t experience a huge energy boost, it’s possible they are just very tolerant to caffeine. 

This pre-workout doesn’t earn high remarks for taste. Our tester scores it with just 1 out of 5 points, saying, “I tried Fruit Punch, and it was super sweet. I could taste the artificial sweetener for sure.” However, things were better on the texture front: Our testers awards Gorilla Mode a 4-out-of-5-point score for solubility, noting that it blends well in 16 to 20 ounces of water — any less, and it has trouble dissolving completely. 

[Related: Does Creatine Make You Gain Weight?]

Best Pre-Workout With Creatine for Muscle Gain: 4Gauge Pre-Workout

4 Gauge Pre Workout

4 Gauge Pre Workout

With six grams of citrulline malate and one gram of creatine, 4 Gauge Pre-Workout is more than just a caffeine boost. Its formula also contains no artificial flavors or sweeteners.

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Formulated without any artificial sweeteners or flavors, 4Gauge Pre-Workout is a choice supplement for wellness-oriented individuals. It’s also an excellent option for those looking to build muscle, thanks to its combination of performance-enhancing and vasodilating ingredients. 

In addition to creatine monohydrate, the blend includes a form of L-citrulline, a form of carnitine, red beetroot extract, helping to dilate blood vessels (resulting in a pump) and support endurance. Additionally, coconut water powder can help with hydration and the modest dose of caffeine supports energy without the jitters. (10)(11)(12)

As a certified sports nutrition coach, I have to point out that the majority of ingredients in this formula are present in doses below the clinically validated amount. Creatine, for example, is present in a 1-gram dose, which is quite a bit lower than the 3- to 5-gram dose proven to elicit benefits. (13)

stered dietitian Chelsea Rae Bourgeois points out that not everyone will tolerate all the ingredients well. “Not everyone tolerates stevia without digestive issues. If that sounds familiar, you may not be a fan of 4Gauge since it’s sweetened with it.” But, like me, she likes the relatively low dose of caffeine because it’s “likely effective without adverse effects.”

4Gauge Pre-Workout earns high marks all around from our testers. One gives it a 4 out of 5 points for taste, saying, “It wasn’t too sweet and almost had a bit of sourness to it. If you don’t like sweet drinks, I imagine it’ll be a good thing.” Another tester was surprised by the tangy taste, but enjoyed it. 

All three of our testers ranked the solubility a solid 5 out of 5. “A shaker cup with a blender ball will do the truck easily, but so will stirring,” one of our testers says. 

Our testers also rate this a 5 out of 5 for the effects. One tester remarks, “It was a noticeable boost in energy, but it wasn’t too much and didn’t cause any shakes or discomfort. I was able to push through my workouts a lot better than usual.”

[Related: Best Pre-Workout for Muscle Gain]

Best Natural Pre-Workout With Creatine: Naked Nutrition Naked Energy

Naked Nutrition Naked Energy

Naked Nutrition Naked Energy

Naked Nutrition Naked Energy is a simple, powerful formula that is vegan-friendly. It comes in several flavors as well as options for a non-stimulant version. 

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Naked Nutrition keeps its supplement formulas pretty straightforward and simple, which registered dietitian Chelsea Rae Bourgeois appreciates. “I love that this pre-workout only contains 10 ingredients, all vegan-friendly and gluten-, GMO-, dairy-, and soy-free,” she says. “It provides a hefty dose of vitamin C and a 200-milligram dose of caffeine, not to mention a small dose of creatine to boost exercise performance all that much more.” 

If caffeine gives you too much of a jolt, you can enjoy this in the non-caffeinated version, which we think is one of the best non-stim pre-workouts. 

Plus, this blend contains no carbohydrates, added sugar, or artificial ingredients, which is a bonus for individuals who track macros. It’s also independently lab-tested for impurities. Bourgeois scores the formula with a 3.75 out of 5 points the doses of arginine, beta-alanine, and creatine are fairly low. 

Naked Pre-Workout earns 5 out of 5 points in the solubility category. In fact, our product tester says, “It was kind of wild how well it mixed.” Our tester also likes the citrus flavor, noting that it’s not too sweet and doesn’t have a weird aftertaste. The unflavored version, though, is quite bitter in plain water, they noted. 

“There were no tingles for me, which makes sense because it doesn’t have a ton of beta-alanine,” our tester says after trying the pre-workout. “But that’s a good thing; I got a great energy boost, kind of equivalent to a lot of coffee. I’d score it a 4 out of 5 for effect.”

Benefits of Pre-Workout With Creatine

Pre-workout can help you maintain the desired intensity of your workouts for the entire duration, thanks to ingredients that improve physical and mental performance. A pre-workout with creatine has the added benefit of containing one of the most-studied sports supplements in the world, with a long list of proven benefits. 

• Produces a pump: Several common pre-workout ingredients boost nitric oxide synthesis. This, in turn, widens the blood vessels and increases circulation, leading to a better pump. Creatine pulls more water into muscle cells, which can also contribute to a pumped-up physique. (14)(15)
• Helps with high-intensity workouts: Creatine helps you perform high-intensity exercise for longer. When there is more creatine in your muscles, your body can more efficiently produce adenosine triphosphate (ATP), which powers muscle contraction. (16)
• Extends time to fatigue: One of the main creatine benefits is that it’s known to increase physical work capacity and can help you eke out more reps even when fatigued. (17) (18) 
• May assist with weight loss: Pre-workout with creatine isn’t a weight-loss supplement — on the contrary, creatine could make you gain weight in the form of muscle mass — but it may help you burn more calories during exercise since it can increase stamina and performance. Burning more calories during each session will increase your calorie deficit without reducing food intake. 
• Can increase strength and power: If you want to build muscle, you gotta lift heavy. Creatine can help with that. Studies show that creatine increases maximal muscle strength, reduces muscle fatigue, increases power, and enhances muscle growth. (19) (20)(21)(22)

How Much Does Pre-Workout With Creatine Cost?

Pre-workout with creatine can cost less than $1 per serving to more than $3 per serving, depending on the ingredients, dosages, quality, and third-party testing. You can expect to pay anywhere from $20 to $60 for a month’s supply.

What to Consider Before Buying Pre-Workout With Creatine

Not sure if pre-workout powder with creatine is the right choice for you? There are pros and cons of creatine and pre-workout, but overall, both dietary supplements are considered to improve training sessions. To find the best one for you, consider these factors in your search.

Caffeine Content

Depending on when you take your pre-workout, you may want more or less caffeine. Most pre-workouts contain 100 to 400 milligrams per serving, with 400 being the maximum daily recommended intake by the Food and Drug Administration (FDA). (9) You can always halve the scoop to reduce caffeine — but don’t forget you’ll also only be getting half of the other ingredients. 

Creatine Content

Creatine has been shown to be effective when dosed at 3 to 5 grams per day, according to research published in the Journal of Exercise, Nutrition, and Biochemistry. (13) If you aren’t taking a separate, dedicated creatine supplement, look for a pre-workout that has at least 3 grams of creatine per serving. 

If you take a separate creatine powder, you don’t need as much in your pre-workout. In fact, if you already take 5 grams per day or eat plenty of foods high in creatine, you can opt for a pre-workout without creatine. Learn how to choose the best pre-workout for you in our ultimate guide to pre-workouts.

Other Ingredients and Dosages

Though a pre-workout may contain nearly a dozen ingredients proven to be effective for athletic performance in some way, those ingredients may not be present in amounts that produce a real result. In clinical trials, specific doses of compounds are tested and validated. 

For example, beta-alanine is considered to be effective in doses of 4 to 6 grams per day. (7) Taking less than that isn’t likely to produce your desired results. It’s always a good idea to look for the clinically validated doses and compare them to what’s on the label. Worth noting: You don’t have to get all of your supplements from one powder. If your pre-workout contains, say, 2 grams of beta-alanine, you could use a dedicated beta-alanine powder at a different time of day to make up the difference. 

Third-Party Testing

Did you know that only an estimated 11% of supplement facts labels are 100% accurate? According to 2023 research in the Journal of the American Medical Association, that’s the sad fact. (23) Because the FDA doesn’t regulate supplement manufacturing in the same way they do food and drug manufacturing, things are quite laissez-faire in the supplement industry. 

That’s why it’s important to look for brands that put their products through independent lab testing: It certifies that what’s on the label is in the product and that the product is free from potentially harmful substances. This isn’t to say that a non-tested supplement isn’t safe — our team has tested and continues to use many — but look out for indications of brand transparency that make you feel safe and comfortable taking the product. 

Best Pre-Workout With Creatine FAQs

References

1. Trexler ET, Smith-Ryan AE. Creatine and Caffeine: Considerations for Concurrent Supplementation. Int J Sport Nutr Exerc Metab. 2015;25(6):607-623. https://journals.humankinetics.com/view/journals/ijsnem/25/6/article-p607.xml 
2. Gufford, B. T., Sriraghavan, K., Miller, N. J., Miller, D. W., Gu, X., Vennerstrom, J. L., & Robinson, D. H. (2010). Physicochemical Characterization of Creatine N-Methylguanidinium Salts. Journal of Dietary Supplements, 7(3), 240–252. https://www.tandfonline.com/doi/full/10.3109/19390211.2010.491507 
3. Alraddadi EA, Lillico R, Vennerstrom JL, Lakowski TM, Miller DW. Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth. Pharmaceutics. 2018;10(1):31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874844/ 
4. Fazio, Carly1; Elder, Craig L.2; Harris, Margaret M.1. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. Journal of Strength and Conditioning Research 36(9):p 2663-2670, September 2022. https://journals.lww.com/nsca-jscr/Fulltext/2022/09000/Efficacy_of_Alternative_Forms_of_Creatine.42.aspx
5. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00390/full 
6. Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023;15(4):1039. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/
7. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
8. National Center for Biotechnology Information. PubChem Compound Summary for CID 7902, Deanol. https://pubchem.ncbi.nlm.nih.gov/compound/Deanol. 
9. U.S. Food & Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? September 2023. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much 
10. Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283-3295.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/ 
11. U.S. Department of Health & Human Services; Office of Dietary Supplements. Carnitine: Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/ 
12. Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-6420. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8565237/
13. Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem. 2016;20(4):1-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/
14. Kiani AK, Bonetti G, Medori MC, et al. Dietary supplements for improving nitric-oxide synthesis. J Prev Med Hyg. 2022;63(2 Suppl 3):E239-E245. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710401/
15. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
16. Sahlin K. Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Med. 2014;44 Suppl 2(Suppl 2):S167-S173. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213384/
17. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. https://pubmed.ncbi.nlm.nih.gov/35334797/
18. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353308/
19. Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ 
20. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.
21. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. https://pubmed.ncbi.nlm.nih.gov/11828245/
22. Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/ 
23. Cohen PA, Avula B, Katragunta K, Travis JC, Khan I. Presence and Quantity of Botanical Ingredients With Purported Performance-Enhancing Properties in Sports Supplements. JAMA Netw Open. 2023;6(7):e2323879. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807343 

The post The 6 Best Pre-Workout With Creatine, According to an RD and Nutrition Coach appeared first on BarBend.

Limiting sugar can be helpful since excessive intake over time can result in chronic health issues like diabetes and heart disease. (1) Getting adequate protein intake offers health benefits such as muscle gain, weight loss, and muscle recovery as part of your pre- and post-workout nutrition regimen. (2) We’ve curated a list of the best low-sugar protein bars after carefully reviewing their nutrition facts, ingredients, texture and taste, effectiveness and side effects, and value – and they’re all tested by our experts and reviewed by registered dietitians.

The 7 Best Low-Sugar Protein Bars of 2024

• Best Low Sugar Protein Bars Overall: Legion Protein Bars
• Best Tasting Low-Sugar Protein Bars: Onnit Protein Bites
• Best Gluten-Free Low-Sugar Protein Bars: Promix Protein Puff Bars
• Best Low-Sugar Protein Bars for Weight Loss: Bulletproof Protein Crisp Bars
• Best Budget Low-Sugar Protein Bars: Pure Protein Protein Bars
• Best Organic Low-Sugar Protein Bars: Orgain Organic Vegan Protein Bars
• Best Dairy-Free Low-Sugar Protein Bars: No Cow Dipped Bars

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Low-Sugar Protein Bars

The BarBend team is made up of competitive athletes, certified personal trainers, registered dietitian nutritionists, and lifelong fitness enthusiasts. To determine the best low-sugar protein bars available today, we’ve tested over 50 different profiles across some of the industry’s most trusted brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Nutrition Facts: Since protein bars are classified as food, each has a Nutrition Facts table on the label. With the help of our registered dietitians, we’ve decoded the nutrition facts for each pick to understand the macronutrient and micronutrient profiles, added sugar content, and more.
• Ingredient List: We scrutinized the label’s ingredient list for each pick to ensure that we included products with simple ingredients and few additives and fillers that add no nutritional value to the product. 
• Texture: We’ve included various protein bars with different mouthfeels, from soft and chewy granola bars to crunchy and chocolate candy bars.
• Effectiveness: The best protein bars can support your satiety and nutrition goals. Our testers tried these products to see how they stack up in terms of effectiveness, whether you want to use protein bars for weight loss, bulking, or on-the-go nutrition.
• Taste: Just because a product is low-sugar doesn’t mean it has to taste horrible — protein bars can be a great solution to satisfying your sweet tooth. While we know some yucky-tasting protein bars out there (and we know taste is very subjective!), we’ve included top picks with at least a 4 out of 5 star rating for taste and even our vote for the best-tasting low-sugar protein bar. 
• Side Effects: Some brands choose to include artificial sweeteners and sugar alcohols to sweeten their products in the absence of sugar. However, sugar alcohols such as erythritol can cause undesirable gastrointestinal (GI) side effects. (3) While we love seeing low sugar content, we’ve evaluated these picks for side effects from ingredients like sugar alcohol.
• Value: We tried to include a range of products in our review, including the best budget low-sugar protein bar and more premium options better suited for specialized diets and nutrition needs. The prices can vary from $1.11 to $3.33 per bar, depending on your needs. However, given the added convenience factor, protein bars will cost slightly more than the best protein powders.

Best Low Sugar Protein Bars Overall: Legion Protein Bars

Legion Protein Bars

Legion Protein Bars

Legion High-Protein Bar has 20g of protein, 24g of carbs, and 12 grams of fat per bar. It slots in at 240 calories, and there’s only 4g of sugar per bar, which is pretty low considering some bars have up to 20g. Plus, the protein comes from a combination of whey protein isolate and whey protein concentrate, which makes for a balanced, stable blend.

Shop Legion

Looking for a high protein, low sugar option with high-quality protein sources, natural ingredients, and fiber? Look no further than Legion Protein Bars – we think these are the best protein bars overall. With 24 grams of carbs (of which 3 grams are from added sugar), 12 grams of fat, and 20 grams of protein, the macronutrients in this product are well-balanced for only adding up to 250 calories. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., who is a Registered Dietitian, states, “I love that this protein bar doesn’t contain any proprietary blends, and it’s third-party tested. It also contains an impressive amount of protein and fiber, with 20 g and 8-9 g per bar, respectively.” Plus, the protein sources are whey protein isolate and milk protein isolate, which are more readily digestible in the body due to their processing. (4) 

It also contains all-natural ingredients and prebiotic fiber. The fiber content is helpful in a protein bar since it supports satiety and feeling fuller for longer, along with the bigger 65- to 68-gram serving size. (5) For context, the USDA recommends 31 to 34 grams of fiber per day for men and 22 to 28 grams per day for women. (6) Our team tested this product for satiety and passed with flying colors. 

Our product tester states, “Great on-the-go breakfast solution or satiating snack in-between meals.” However, this pick lost some marks for its presence of erythritol and higher-than-desirable fat content. “It also contains erythritol, a sugar alcohol that may cause GI upset in some people. Plus, each bar contains 12 g of fat, which accounts for 43% of the bar’s total calories–something to consider if protein is the priority,” Bourgeois adds. While the higher fat content may work for general nutrition needs and keto diets, it may not work for diets or macros that call for lower fat needs. Overall, we gave Legion Protein Bars 4 out of 5 for their formulation. 

We also think the texture could use a little work – our team rated the texture a 3.5 out of 5.“This Legion bar is dense, meaning you’ll need to really chomp down on it to break off a bite. However, I appreciated the varying textures from the dough, chocolate chunks, and puffed crisps,” our tester adds. Pro Tip: Enjoy at room temperature (rather than storing in the fridge or your gym bag in a cold garage!), or remove the wrapper and microwave for 20 seconds for a gooey, soft texture instead of the dense, thick texture. 

Given the macros (high in protein, low in sugar), ingredients, protein sources, and effectiveness, Legion Protein Bar earns our vote for our list’s best overall low-sugar protein bar.

Best Tasting Low-Sugar Protein Bars: Onnit Protein Bites

Onnit Protein Bites

Onnit Protein Bites

Onnit’s protein bites combine the decadence of a dark chocolate coating with a great tasting center, available in three delicious flavors — Chocolate Cookie Dough, Chocolate Coconut Cashew, and Chocolate Peanut Butter. These bites contain up to 9g of grass-fed whey isolate, and 7g of dietary fiber.

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If you’re looking for some of the best-tasting protein bars with low sugar to incorporate into your regimen, it’s tough to look past Onnit Protein Bites. After carefully testing many products, our team rated this pick a 5 out of 5 for taste. Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, tried several flavors and loved them all. She states, “These are really like candy bars! In my opinion, the Cookies and Cream variety is best — it’s reminiscent of an Oreo with an added zest of protein.” And consumers agree – over 300 positive reviews on the Onnit website speak for themselves.

From a nutritional standpoint, this product packs a punch. It consists of milk and whey isolate as protein sources, which are more readily digestible. (4) As a registered dietitian, I like seeing plant-based ingredients, especially given research that suggests the benefits of plant-based diets when comparing vegan or omnivore diets on cholesterol levels. (7) Moreover, it incorporates over 60 plant-based ingredients and up to 7 grams of prebiotic fiber from those ingredients. Fiber is helpful for athletes looking to lose weight since it can help them stay fuller for longer. (5)

However, I wish this product used fewer fillers. The dark chocolate coating contains ingredients like palm oil and lecithin that don’t add any nutritional value. It also only contains up to 9 grams of protein, and I usually like to see at least 20 grams of protein if you’re replacing a meal with a protein bar. Meier agrees and states, “I’d view these as a good post-workout snack or ‘healthy dessert’ given that the protein per bar is lower than other bars we’ve trialed.”

Lastly, the serving size is relatively small at 32 grams compared to other protein bars, which are often 50 grams or bigger. This may not be a dealbreaker if taste is your priority, but recognize that you might need more than one serving to meet your protein needs if you rely on this pick as your supplemental protein source. Overall, if you’re looking for a tasty snack with protein and low sugar, try Onnit Protein Bites for bite-sized gains.

Best Gluten-Free Low-Sugar Protein Bars: Promix Protein Puff Bars

Promix Puff Bar

Promix Puff Bar

These crunchy bars are reminiscent of a rice crispy treat that's packed with protein and absent all that unwanted sugar. They're a nice change from normal chewy protein bars.

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Promix Protein Puff Bars boast all the clean credentials as one of the best protein puffs with low sugar content. These bars are gluten-free, non-GMO, soy-free, and corn-free, containing no stevia, gums, or artificial colors. When you’re on a gluten-free diet for celiac disease or gluten sensitivity, it’s hard to find compliant products since many products out there are cross-contaminated. (8) Thankfully, Promix Protein Puff Bars are completely gluten-free – they’re tested via third-party independent labs for gluten, along with heavy metals and allergens.

As a registered dietitian, I like that this product contains whole food ingredients and even 5 grams of dietary fiber to help you stay fuller for longer. (5) For context, the USDA recommends consuming about 31 to 34 grams of fiber per day for men and 22 to 28 grams per day for women. (6) As a low-sugar protein bar, it only contains 3 to 5 grams of added sugar compared to the USDA recommendation for limiting added sugar to less than 10 percent of your daily calories. 

However, I deducted some points for its low protein and overall macro content. With roughly 160 calories per bar, more is needed for athletes to replace a full meal. Our product tester agrees and states, “I had no adverse effects with this Protein Puff Bar, and I felt satiated enough between meals. For a quick snack, it’s a true delight.” It’s a good snack option for your gym bag when you’re on the go and need a light pick-me-up. Overall, I’d give this bar a 4.5 out of 5 for its formulation.

In addition to its clean credentials, this low-sugar protein bar scored highly for taste and texture, with scores of 5 out of 5 and 4.5 out of 5, respectively. Our tester states, “Honestly, this is like the adult version of a chocolate Rice Krispies treat. The texture is pleasant and a nice break from your other chewy or dense protein bars.” While these bars are expensive, the gluten-free suitability, extensive third-party testing, and high marks for taste and texture might make them worth the price.

Best Low-Sugar Protein Bars for Weight Loss: Bulletproof Protein Crisp Bars

Bulletproof Protein Crisp Bar

Bulletproof Protein Crisp Bar

Bulletproof's Protein Crisp Bars are extremely calorie-friendly, making them an easy addition into any weight-loss or fat-loss diet. We also love the clean, whole food ingredients.

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In search of the best protein bars for weight loss, we’ve discovered Bulletproof Protein Crisp Bars, which are ideal for weight loss while low in sugar. As a registered dietitian, I love that this product harnesses the power of heart-healthy nuts. (9) Studies suggest that regularly eating nuts can help support your metabolic health, which may support your weight loss goals. (10) There are also only 4 grams of net carbs and 0 grams of added sugar in this pick, which is helpful for those trying to lose weight or following a keto diet. Plus, the inulin and prebiotic tapioca fiber contribute a whopping 9 grams of soluble fiber to help you stay longer, which is helpful for weight loss, too. (5)

I wish the protein content were higher to support weight loss, though. I typically like to see at least 20 grams of protein per serving for a protein supplement, whereas this product only has 11 grams. It would work better as a snack between meals rather than a meal replacement. I was also surprised to see the inclusion of some low-grade fillers like gums and glycerin on the ingredient list, which don’t contribute any nutritional value. I’d rate this pick a 4.5 out of 5 for its formula, given the focus on fats and fiber with no added sugar.

Despite its potential to support weight loss goals, this product has a chewy and crunchy peanut butter and chocolate taste and texture that will satisfy your sweet tooth without being overdone. Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, rated the taste a 4 out of 5. She states, “The peanut butter and chocolate flavors aren’t too overwhelming, which I enjoyed since it didn’t feel like you were munching on a candy bar filled with fats and sugar.” And while we love crunchy protein bars like RXBar, Bulletproof Protein Crisp Bars are more soft and chewy. “There’s a little bit of crunch, but I’d mostly categorize this snack under the ‘chewy’ category in terms of texture,” Meier adds.

Best Budget Low-Sugar Protein Bars: Pure Protein Protein Bars

Pure Protein Bars

Pure Protein Bars

Pure Protein Bars are a budget-friendly protein bar that pack 21 grams of protein per serving, making them a perfect protein shake alternative. They're also available on Amazon Prime!

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The average American spends $124.40 per month on fitness, according to a survey of 1,001 Americans by LendingTree. (11) That leaves many people with a tight budget remaining to splurge on the best low-carb protein bars. Protein bars tend to be more expensive than protein powders, but if you value convenience but want to take a protein bar that’s a good value for your money, check out Pure Protein. 

Pure Protein Protein bars are economical compared to other picks based on our research, with prices starting at $1.11 per serving when bought in bulk. For the cheap price, this product still contains high-quality milk and whey isolate sources, which are more digestible than standard whey. (4) 

As a registered dietitian, I love that this product offers a solid protein-to-calorie ratio with up to 20 grams of protein for 200 calories per serving. The formula is a 4 out of 5 with some deductions for artificial sweeteners (sucralose), artificial flavors, and many filler ingredients. Still, you’re getting a lot of protein at a decent price. Moreover, with only 2 grams of added sugar for most flavors, these energy bars make it easy to stay on track if you limit your sugar and carb intake.

Pure Protein ranks highly on taste and texture despite the low price per serving. Our tester, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, rated this product’s taste a 4 out of 5. Meier states, “Out of many protein bars I’ve tried, this is the most like a candy bar. It’s a little chalky, but the chewy texture and mouthfeel make up for it.” 

Many also equate its texture to a candy bar, and it’s easy to see why – this product comes in various decadent chocolate flavors. “I’d compare its texture to a Milky Way, Three Musketeers, or Snickers. It’s smooth and rich, yet easy to bite through,” Meier adds. Of course, if you’re unsure whether this product is right for you, you can try the Variety Pack on Amazon before committing to one flavor.

Overall, while not a standout product, Pure Protein is an excellent value for your money with decent protein sources, which makes this low-sugar protein bar worth keeping in your pantry. 

Read our full Pure Protein Protein Bar Review.

Best Organic Low-Sugar Protein Bars: Orgain Organic Vegan Protein Bars

Orgain Protein Snack Bar

Orgain Protein Snack Bar

Orgain Protein Snack Bars are a great on-the-go snack that provides a hit of protein. They’re also helpful as a quick post-workout snack. Each bar has 10g of vegan protein sourced from rice and peas as well as low sugar with no artificial flavors or preservatives.

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Imagine a vegan and organic chocolate chip cookie with sea salt and plant protein. That’s what you’re getting in each Orgain Organic Vegan Protein Bar. This high-protein snack can help satisfy your sweet cravings while maintaining a vegan lifestyle and choosing organic ingredients not treated with pesticides. It’s certified USDA organic and made with non-GMO ingredients, meaning it’s been produced according to the USDA’s organic standards. 

While organic doesn’t always mean healthy, it’s an easy way to identify foods typically free from highly processed and artificial ingredients that don’t add nutritional value. As a registered dietitian, I’d score this formula a 3.75 out of 5. It contains various plant-based protein sources to cater to specific dietary needs and provide different essential amino acids on a vegan diet that might otherwise be lacking. I also like that it contains 5 grams of fiber from prebiotics and only 6 grams of sugar. For context, the USDA recommends consuming 31 to 34 grams of fiber per day for men and 22 to 28 grams for women, as well as limiting added sugar intake to less than 10 percent of your total calories. (6)

However, I deducted points for the presence of erythritol, a sugar alcohol, since sugar alcohols can cause gastrointestinal upset (and leave a slight aftertaste). It also contains low-grade fillers like lecithin, which is an emulsifier. Moreover, Orgain Organic Vegan Protein Bars are also lower in protein than I’d like to see. As a registered dietitian, I typically look for at least 20 grams of protein in a supplement. While it may serve as a healthy snack, I wouldn’t use this product as a meal replacement since it’s low in protein and light on calories, with 150 calories per bar.

This pick received a rare 5 out of 5 stars on taste for a vegan-friendly protein bar. Plant-based protein products are often earthy, so we were happy with the Chocolate Chip Cookie Dough flavor that our team tried. Our tester, who is a certified personal trainer, states, “I was pleased with the flavor. You get a little aftertaste from some of the included ingredients, but I felt fine after eating one of these bars – unlike some of the other vegan snack bars I’ve tried in the past.” So, if you’re looking for a tasty chocolate sea salt delight while living an organic and vegan lifestyle, try Orgain Organic Vegan Protein Bars as your next snack alongside some of the best vegan protein powders.

Best Dairy-Free Low-Sugar Protein Bars: No Cow Dipped Bars

No Cow Dipped Bars

No Cow Dipped Bars

The No Cow Protein Bars come available in various flavors, and have 20 grams of plant protein. 

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A low-sugar, dairy-free protein bar? No “whey”! No Cow Dipped Bars contain no protein sources derived from cow’s milk. Instead, it’s made with peas and brown rice. Given the prevalence of lactose intolerance and the many touted vegan protein benefits, it’s no surprise that dairy-free and lactose-free protein supplements are in high demand. (12) In addition to being dairy-free, No Cow Dipped Bars are also gluten-free, non-GMO, vegan, soy-free, and keto-friendly, making them ideal for special dietary needs.

As a registered dietitian, I love that this protein bar delivers a whopping 20 grams of protein for only 200 calories and 0 grams of added sugar. Some people (especially those who choose keto protein bars) also choose to count net carbs, which is the total carbs per bar minus the fiber and half of the carbs from sugar alcohols – and this product contains only 4 grams of net carbs. (13) Depending on the flavor, it also contains up to 15 grams of soluble fiber, which can help you stay fuller for longer. (5) 

However, I was disappointed to see the inclusion of erythritol, which is a sugar alcohol, and fillers, despite being marketed as a product that’s free from undesirable ingredients. Erythritol can leave a bit of a “cooling” aftertaste on your tongue, and sugar alcohols, in general, can cause some gastrointestinal issues. (3)

Our tester, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, had a good experience testing the product and states, “I didn’t experience any unwanted side effects with this bar, although I wasn’t shocked at this finding given that No Cow is intended to be free of ingredients that could potentially lead to GI distress.” Overall, I’d rate it a 4 out of 5, with deductions for the extra unnecessary ingredients.

However, Meier wasn’t too impressed with this product’s texture or taste. She states, “There’s a nougat-like texture with these bars, which can make for easy chewing. However, I did experience some dryness and gritty feeling on my teeth that may not appeal to some — you feel like grit quickly builds up over your teeth.” Pro Tip: We recommend pairing this snack bar with a beverage of your choice so it’s not so dry. 

As far as taste goes, Meier states, “While this bar may be a good fit for specialized diets, the taste could be off-putting for those who are accustomed to whey or other protein sources.” So, while it doesn’t rate highly on some practical considerations, No Cow is worth trying for those on special diets who prefer bars with high protein and low sugar.

Benefits of Low-Sugar Protein Bars

Low-sugar protein bars provide concentrated doses of protein essential for muscle recovery and growth while minimizing sugar crashes. (2) Plus, they’re just as nutritious, easier to take, and tastier than conventional whey protein powders. Read on to learn more about the full benefits of adding low-sugar protein bars to your training regimen.

• Helps manage blood sugar: Consuming foods like low-sugar protein bars that are lower in added sugars can help prevent spikes in blood sugar levels or sugar crashes. This can help you maintain your energy levels throughout the day and may help prevent insulin resistance. (13)
• Convenience: Compared to protein powders, low-sugar protein bars are a much more convenient way to meet your protein needs on the go or between meals. Pack in your gym bag and enjoy.
• May support weight loss: When you limit your sugar intake by consuming low-sugar protein bars, you’re also limiting your carb intake – and studies show that low-carb diets may support weight loss compared to non-carb-restricted diets. (14) If you want to drop some pounds, these low-sugar protein bars may help you.
• Meet your dietary needs: Low-sugar protein bars are often formulated with specific nutritional needs in mind, such as keto, diabetic, or gluten-free. Choosing the best low-sugar protein bars can help you stay on track without compromising your diet.
• Increase your protein intake: While sedentary individuals don’t need as much protein, how much protein you need per day can be different for athletes, who often need up to 1.6 grams per kilogram of body weight daily to support fitness and body composition goals. (15) That can be a lot of food to try to reach your protein goal. Whatever your protein needs might be, low-sugar protein bars can seamlessly help you up your protein intake.

How Much Do Low-Sugar Protein Bars Cost?

Low-sugar protein bars typically cost from $1.11 to $3.33 per bar, depending on the brand, ingredients, credentials, and where they are purchased. Buying in bulk or signing up for auto-ship can make the cost per bar cheaper. Be sure to check the serving size of the protein bar, as it can vary vastly — some are snack-sized bites, while others are big enough to be meal replacements.

What to Consider Before Buying Low-Sugar Protein Bars

When buying a low-sugar protein bar, several factors must be considered to ensure you’re selecting a bar that fits your nutritional needs and preferences. Here are key considerations to consider when navigating the aisle at a supermarket like Walmart or browsing online on Amazon.

Amount of Added Sugar

If you’re on a low-carb or low-sugar diet, check the bar’s added sugar content before buying. As a registered dietitian, I recommend choosing bars with less than 5 grams of sugar. For context, the USDA recommends limiting intake of added sugars to less than 10 percent of your daily calorie intake. (6) 

Besides the nutrition facts table, sugar may not always be listed as sugar on the ingredients list as “sugar” and may present itself as glucose syrup or high fructose corn syrup — these are all forms of sugar. Also, be wary of products with high levels of sugar alcohols, as they can cause digestive side effects in some individuals. (3)

Protein Source

Check the ingredient list to identify the protein source. While standard whey is effective for athletic performance, such as muscle gain or recovery, you may want a more digestible version like whey isolate or milk isolate if you wish to have less lactose and more protein. Or, if you follow a plant-based diet, you could opt for pea protein or a blend of plant-based sources while following our vegan diet athlete’s guide.

Protein Amount 

Next, check the nutrition facts table to ensure the bar contains sufficient protein, depending on your dietary needs. As a registered dietitian, I typically recommend bars that contain at least 15 to 20 grams of protein, with lower amounts acceptable if you’re taking a bar as a snack and not a meal replacement.

Texture and Taste

These factors are tricky to assess before trying the product and are highly subjective depending on your preferences. We recommend skimming through reviews on Amazon or the manufacturer’s website or trying a single bar before buying in a larger pack to ensure you like it. Some brands also offer variety packs so that you can find the flavor that you want. 

Dietary Needs and Preferences

You may need to supplement protein intake to support your special diet needs like diabetes or vegan diets or your fitness goals like weight loss or muscle gain. Regardless of your dietary needs or preferences, there’s a low-sugar protein bar out there for you. 

Look for credentials or claims on the label that speak to whether they’re appropriate for your diet – and when in doubt, read through the ingredient list to ensure there aren’t any ingredients you’re trying to limit or avoid.

Low-Sugar Protein Bars FAQs

References

1. Harvard Health Publishing. (2023). The bitter truth about added sugar. Available at https://www.health.harvard.edu/staying-healthy/the-bitter-truth-about-added-sugar
2. Kerksick, C. M., Wilborn, C. D., Roberts, M.D. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(38).
3. Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International Journal of Dentistry, 2016, 5967907.
4. Foegeding, E. A., & Luck, P. J. (2002). Milk Proteins: Whey Protein Products. Encyclopedia of Dairy Sciences, 1957-1960.
5. Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209.
6. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
7. Wang, T., Masedunskas, A., Willett, W. C., & Fontana, L. (2023). Vegetarian and vegan diets: benefits and drawbacks. European heart journal, 44(36), 3423–3439.
8. Wieser, H., Segura, V., Ruiz-Carnicer, Á., Sousa, C., & Comino, I. (2021). Food Safety and Cross-Contamination of Gluten-Free Products: A Narrative Review. Nutrients, 13(7), 2244.
9. Glenn, A. J., Aune, D., Freisling, H., Mohammadifard, N., Kendall, C. W. C., Salas-Salvadó, J., Jenkins, D. J. A., Hu, F. B., & Sievenpiper, J. L. (2023). Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. Nutrients, 15(4), 911.
10. Khalili, L., A-Elgadir, T. M. E., Mallick, A. K., El Enshasy, H. A., & Sayyed, R. Z. (2022). Nuts as a Part of Dietary Strategy to Improve Metabolic Biomarkers: A Narrative Review. Frontiers in nutrition, 9, 881843.
11. LendingTree. (2021). Fitness, Nutrition Spending Driving About 40% of Millennials and Gen Z into Debt. Available at https://www.lendingtree.com/credit-cards/study/fitness-nutrition-spending-debt/
12. Storhaug, C. L., Fosse, S. K., & Fadnes, L. T. (2017). Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The lancet. Gastroenterology & hepatology, 2(10), 738–746.
13. Centers for Disease Control and Prevention. (2024). About Insulin Resistance and Type 2 Diabetes. Available at https://www.cdc.gov/diabetes/about/insulin-resistance-type-2-diabetes.html
14. Silverii, G. A., Cosentino, C., Santagiuliana, F., Rotella, F., Benvenuti, F., Mannucci, E., & Cresci, B. (2022). Effectiveness of low-carbohydrate diets for long-term weight loss in obese individuals: A meta-analysis of randomized controlled trials. Diabetes, obesity & metabolism, 24(8), 1458–1468.
15. Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795–810.

The post The Best Low-Sugar Protein Bars of 2024, Tested and Dietitian-Reviewed appeared first on BarBend.

Maximizing muscle pump and hypertrophy requires dedicated training, but certain compounds known as nitric oxide or nitrate boosters can enhance these effects. (3)(1) Often found in pre-workout supplements, these boosters can help, but even the best pre-workout supplements aren’t always optimized for achieving that juicy pump. As a registered dietitian, I collaborated with BarBend’s expert team to create a tidy (yet mighty) list of the best pump pre-workouts. Let’s get pumpin’.

The 5 Best Pump Pre-Workouts of 2024

• Best Overall Pump Pre-Workout: Transparent Labs BULK Black
• Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge
• Best Budget Pump Pre-Workout: Nutricost Pre-X
• Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout
• Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Pump Pre-Workouts

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best pump pre-workouts, we’ve tested 74 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

• Formulation: We focused on evidence-based ingredients for muscle pumps and exercise performance, such as citrulline malate and beta-alanine, in efficacious doses. (4)(5) Understanding that caffeine tolerance varies among trainers, we offer various dosages to cater to different preferences, including caffeine-free pre-workouts. 
• Taste: A high-quality formulation may be useless if you can’t enjoy it. That’s why we provide a range of satisfying flavors, ensuring there’s something you’ll enjoy sipping on to get those workout vibes flowing. 
• Transparency and third-party testing: Given the limited FDA regulation of supplements, we prioritize products that undergo independent third-party testing to ensure safety and purity. Even without third-party testing, we often trust transparent companies with proven positive experiences.
• Solubility: Nobody likes a clumpy, gritty pre-workout amirite? Our top picks blend smoothly, delivering a pleasant drink with minimal residue or floating particles.
• Price: We ensure our selection includes budget-friendly and effective pre-workouts, providing subscription and bulk-buy options to keep the cost down.

Best Overall Pump Pre-Workout: Transparent Labs BULK Black

Transparent Labs BULK Black

Transparent Labs BULK Black

Transparent Labs BULK Black is one of the strongest pre-workout supplements on the market. This product comes in five delicious flavors and has high levels of must-have pre-workout ingredients, like caffeine, citrulline, and beta-alanine.

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One glance at Transparent Labs BULK Black’s sleek exterior tells you it means business, and its interior formulation backs that up. BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., alerts, “When you take BULK Black, you better have your game face on.” This pre-workout supplement contains potent ingredients in effective doses designed to enhance your workout, but let’s dig into its details. 

BULK Black tops our list of the strongest pre-workouts for a reason: Each serving of BULK Black offers 275 milligrams of caffeine anhydrous and 75 milligrams of di-caffeine malate to boost mental focus and energy. (6) Including nootropics like alpha-GPC, L-tyrosine, and L-theanine helps enhance focus and mitigate caffeine jitters with a calming effect. (7)(8)(9)(10) Still, Bourgeois rated BULK Black 4.25 out of 5, deducting points for its high stimulant content, which may not be ideal for all athletes. 

If the caffeine content doesn’t deter you, the 8-gram dose of citrulline malate might pique your interest. This nitric oxide booster increases vasodilation (widening of blood vessels) and blood flow to muscles, enhancing endurance and pumps while reducing fatigue and soreness. (4)(1) BULK Black also includes beta-alanine (4 grams), betaine anhydrous (2.5 grams), and taurine (1.3 grams) to delay fatigue, enhance endurance, and boost strength. (5)(11)(12) However, as experienced by our tester, beta-alanine can cause a tingling sensation. (5)

Our tester rated their experience 3 out of 5, elaborating, “This pre-workout worked for me, and I felt the effects roughly 25 or 30 minutes after consumption, but I feel there are better-tasting powders out there.” They recommended using less water for a bolder flavor and noted a surprising ‘chemical’ aftertaste despite the use of stevia, a natural sweetener, rating its taste a 3 out of 5. However, they gave its solubility a rating of 5 out of 5, noting, “The powder completely dissolved seamlessly in 10 seconds with a normal shaker bottle.”

True to its name, Transparent Labs BULK Black is third-party tested through Informed Choice. Bourgeois appreciates this as I do: “Since BULK Black is a fairly high-stimulant pre-workout formula, I love that it is third-party tested.”

Read our full Transparent Labs BULK Black Pre-Workout Review.

Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge

Jacked Factory Nitro Surge

Jacked Factory Nitro Surge

Jacked Factory Nitro Surge is among our favorite pre-workout picks for athletes looking to build strength. This one also comes in 14 different flavors, so you're sure to find one that works for you!

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Seeking a tasty pre-workout with plenty of flavor options? Jacked Factory Nitro Surge has you covered. Kate Meier, a BarBend editorial member and NASM-Certified Personal Trainer, rated the Strawberry Margarita flavor a 5 out of 5 rating, emphasizing, “It’s to die for! The taste gives you those ‘lounging around the pool’ vibes.” But its taste is just the beginning. 

Each scoop provides caffeine to boost your energy and focus. (6) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., notes, “I’m a fan of the moderate caffeine content. Each serving provides 180 milligrams, so around two cups of coffee.” Nitro Surge also includes L-citrulline to enhance your pump, beta-alanine to support muscular endurance, and L-theanine to boost focus and smooth out the caffeine’s effects. (4)(5)(10) 

However, Bourgeois points out that the doses of these potent ingredients are relatively low. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. The same goes for citrulline, which only provides 3 grams per scoop.” As a result, Nitro Surge scores 3.75 out of 5 for its formulation, with high marks for its chosen ingredients but deductions for low dosages.

Meier appreciated the lower doses, saying, “I usually take one scoop of pre-workout, and I was pleased that this formula keeps the caffeine high while reducing other ingredients that could be too much for beginners. With this dose, I didn’t feel itchy or anxious.” She added, “A colleague, who regularly uses pre-workout, tried two scoops and found it mild with a slight energy boost. This likely reflects their tolerance rather than the supplement’s strength.”

Nitrosurge’s flexible serving options of one or two scoops are a key advantage, as highlighted by Kate’s experience and her colleague’s feedback. This makes one of the best pre-workouts for beginners, allowing them to start with one scoop and increase to two as they build tolerance.

Kate also gave its solubility a rating of 5 out of 5, noting, “Nitro Surge dissolved easily for me in a normal blender bottle. There weren’t any clumps or residue, and I didn’t experience a gritty texture.”

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Budget Pump Pre-Workout: Nutricost Pre-X

Nutricost Pre-X Pre-Workout

Nutricost Pre-X Pre-Workout

Nutricost Pre-X Pre-Workout is one of our favorite budget-friendly pre-workout supplements. This comes in five flavors, too and multiple size options, for those who prefer to buy in bulk.

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Nutricost Pre-X is available on Amazon for $0.57 to $0.83 per serving, depending on container size and subscription options, with a maximum price of $1.10 on Nutricost’s website. Our tester, a USA Weightlifting Level-2 instructor, praises it as a high-value, “clean” product without unnecessary additives. Let’s explore what this budget-friendly pre-workout offers.

Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “Nutricost combines many research-backed ingredients to get you ready to rock your workout.” Each scoop delivers alpha-GPC (200 mg), theobromine (100 mg), l-tyrosine (250 mg), DMAE bitartrate (150 mg), choline (100 mg), and huperzine A (200 mcg) for enhanced energy and focus. (7)(13)(8)(14)(15)(16) 

L-citrulline (3 g) and Nitrosigine (1.5 g) help boost nitric oxide levels for better blood flow and nutrient delivery. (4)(17) Additionally, beta-alanine (2 g), betaine anhydrous (1.5 g), and taurine (2 g) enhance muscular endurance, power, and recovery. (5)(11)(12) 

However, Bourgeois notes it may fall short of the ideal dose per serving. “There’s no set standard amount of L-citrulline in a pre-workout, but most studies suggest at least 6-8 g per serving. It also contains sucralose, which may cause GI troubles for some people,” resulting in a 3.75 rating out of 5 for its formulation. (18)

Despite this, our tester observed a noticeable performance boost: “This Nutricost pre-workout gives a solid pump, especially noticeable during squat and upper body days. It also made me feel motivated, focused, and calm without overstimulation.” They also reported minimal tingles from the beta-alanine, suggesting others may not experience this common pre-workout side effect.

Regarding solubility, our tester gave it a 4 out of 5 rating and offered a pro tip: “When mixing with a shaker cup, there’s a little residue that creates a gritty texture. Add a splash of water at the end to clear out all the powder.” Despite the slight grittiness, our tester rated it a 5 out of 5 rating for flavor, praising the Blueberry Raspberry taste.

Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout

Onnit Alpha Brain Pre-Workout

Onnit Alpha Brain Pre-Workout

Onnit's pre-workout supplement offers focus-boosting ingredients, while giving your body a boost before you hit a tough training session. You can get this product in two unique flavors.

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Combining a nitric oxide booster with nootropics, Onnit Alpha Brain is a top pick for enhancing both physical pumps and mental focus. Our product tester agrees, stating, “The focus benefits are great with this Onnit offering, along with a noticeable pump during rows and squats.” Let’s focus in on how Onnit Alpha Brain stands out.

The formula includes well-known ingredients — like L-citrulline and beta-alanine — to boost performance and enhance muscle pumps. (4)(5) Additionally, including alpha-GPC and theobromine help sharpen focus and mental clarity during workouts. (7)(13)

The star of the show is ashwagandha, an herbal adaptogen known for combating stress and potentially improving athletic performance. (19)(20) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., adds, “I appreciate that this formula contains ashwagandha to help promote mental agility during stressful workouts.” However, there are tradeoffs: “It contains proprietary blends and very little L-citrulline compared to other pre-workouts,” leading Bourgeois to rate its formulation 3.25 out of 5.

Despite its formulation deductions, our tester raved about the cognitive benefits that continued post-workout: “I definitely felt more locked in and mentally sharp while taking this product, making it a great choice for early morning or mid-day training sessions,” they added, “I had a large presentation and a filled inbox waiting for me after one training session, and this pre-workout gave me the mental boost to tackle both with ease.” Double win! However, the lingering tingles from the beta-alanine were a downside, especially for those sensitive to its effects like they are.

A notable drawback was the taste of the Tiger’s Blood flavor, which resembled strawberry kiwi. “The Tiger’s Blood flavor was sweet but had an artificial aftertaste that turned me off slightly,” said our tester. On the positive side, the solubility was excellent: “When mixed with 10 ounces of water, just four or five shakes of my shaker dissolved the powder completely. The pre-workout had great solubility, allowing me to quickly mix a drink and get into my sessions,” awarding its solubility a 5 out of 5 rating. 

Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

Legion Pulse Non-Stim

Legion Pulse Non-Stim

This pre-workout supplement can come with or without caffeine and in 16 different flavors. Each serving provides 350 milligrams of L-theanine and eight grams of citrulline, which may facilitate better pumps.

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To rank among the best non-stim pre-workouts, offering evidence-based ingredients in effective doses is essential. Legion Pulse excels in this category with its simple yet potent all-natural formula, enhancing focus and energy without stimulants thanks to key ingredients like alpha-GPC and beta-alanine. Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., praises Legion Pulse, noting, “Legion Pulse scores a 4.5 out of 5 for its formulation, with high marks for its natural ingredients, all of which serve a purpose.” Let’s explore what makes this highly-rated product stand out.

Legion Pulse features a mega dose of 8 grams per serving of citrulline malate, enhancing muscle endurance and pumps by boosting nitric oxide levels. (4) Each serving also includes alpha-GPC, which may enhance neuromuscular connections and focus, and essential electrolytes like sodium and potassium for hydration. (7)(21) The combination of beta-alanine and betaine helps improve muscular endurance, power output, and recovery. (5)(11)

Our expert tester recalls their experience with Legion: “I definitely felt energized, but the stim-free makeup does limit its energy boost. Overall, I felt more focused than anything. Plus, it only took 15 minutes to feel the effects, and I liked how there wasn’t a significant drop-off post-workout.”

However, Bourgeois points out, “Legion Pulse provides 3.6 grams of beta-alanine per serving, which is great, but most research suggests consuming 4-6 grams daily.” This lower dose can reduce those tingles, as noted by our expert tester: “You do feel some tingles, but in my opinion, they aren’t that overwhelming. Outside of that, I have no adverse side effects to report.”

To fully maximize beta-alanine’s benefits, Bourgeois encourages those with a vegetarian lifestyle to be creative with the rest of their day’s needs. She also appreciates its formulation but notes it doesn’t contain creatine monohydrate, recognized as the top ergogenic supplement for enhancing physical performance and recovery. (22)