Products

What is Per4m Egg White Protein?

It is an egg white protein powder, with a reference serving of 30 g providing 21 g of protein and 116 to 118 kcal. The 900 g tub covers 30 servings. The flavours listed: Double Chocolate, Cookies and Cream and White Chocolate-Hazelnut.

The main ingredient is egg albumin, in other words dehydrated egg white. It is the only genuine alternative to dairy proteins that remains of animal origin: no milk, no lactose, no curd. The manufacturer states that the albumin comes from free-range hens' eggs; we report that statement as it publishes it, without having verified it.

The formula adds coconut oil powder and medium-chain triglyceride (MCT) powder, a flavouring, a thickener (sodium carboxymethylcellulose) and sucralose. The product joins our egg protein and Per4m ranges.

What does a 30 g serving contain?

* Column calculated from the values declared for 30 g.

A remark is called for on the two missing lines, and it is not a trivial one. The manufacturer does not declare the fat content, even though the formula contains coconut oil powder and MCT powder — two fatty ingredients. A quick calculation confirms it: 21 g of protein and less than 2 g of carbohydrate cannot on their own account for 116 kcal, so there is necessarily fat in that serving. We cannot give the amount, and we will not invent it: read the label on the tub you receive, particularly if you are cutting and counting your fats. Salt is not declared either, even though egg white naturally contains some.

The solid figure is 70 g of protein per 100 g of powder. That is the level of a good whey concentrate, below an isolate, and it is normal for an egg albumin. Brought back to the plate: 21 g of protein per serving is the equivalent of six to seven egg whites, without having to crack or cook them.

The second point is the product's real argument: no trace of milk or lactose in the composition. This is not a claim, it is a reading of the ingredients list. If dairy shakes bother you and plant proteins do not appeal to you, this is more or less the only option left.

Egg white supplies the nine essential amino acids, BCAAs included. The manufacturer does not publish a detailed amino acid profile, so we cannot give a leucine content. The applicable regulatory wording is the only one authorised for a protein: protein contributes to a growth in and the maintenance of muscle mass.

How do you prepare this egg white protein?

Serving: 30 g. Liquid: 200 ml of water, plant milk or dairy milk. Timing: after training, as a snack or in the evening. Frequency: 1 to 2 servings a day depending on your needs. Duration: ongoing, as no course is prescribed.

The directions come with a quirk no whey has, and it is the leading cause of disappointment with this type of product: egg white foams. That is normal, it is exactly what it does in a mixing bowl. The method that works: pour the liquid in first, then the powder, shake gently for a few seconds and then more vigorously, and let it stand for a minute or two before drinking. Twenty to thirty seconds of shaking is enough.

Second practical point: the powder can clump slightly if it is poorly mixed, again just like fresh egg white. This is not a manufacturing fault. A blender gives a noticeably smoother result than a shaker if texture matters to you.

It is in the kitchen that this product pulls ahead of a whey: albumin behaves like fresh egg white when cooked. It makes things rise, it adds softness, and it does not curdle the way a dairy protein does. In pancakes, muffins or a protein bread, it is easier to work with than a whey.

On timing, let us stay sober: your total protein over the day counts for more than the slot. Take this shake wherever you are genuinely short of protein.

Who is this protein for, and who is it not for?

It is aimed precisely at those who are bothered by milk: lactose intolerance, milk protein allergy, or simply digestive discomfort after a dairy shake. It also appeals to those who cook with their protein, for the reason explained above.

It contains EGG, which is self-evident, and it is made in a factory handling MILK, GLUTEN (oats and wheat), SOYA, CELERY, MUSTARD, SULPHITES, FISH, CRUSTACEANS, PEANUTS and NUTS. The list of possible traces is one of the longest in the range: if you are allergic to any of these ingredients, this product is not for you. The manufacturer naturally rules it out in case of egg allergy.

So it is not suitable for vegans — albumin is of animal origin — nor, despite the absence of milk in the composition, for people whose allergy involves one of the allergens listed as traces. It suits you less well if you count your fats precisely: the manufacturer does not declare them, and the formula contains some.

What you should not expect from it. This is not a weight-loss product, and it is not an appetite suppressant: no satiety or appetite control claim is authorised, whatever the category may suggest. Nor is it a “slow-release” protein in the sense used for a casein: no claim allows an effect linked to digestion speed to be asserted, and we will not write one. What you are buying is 21 g of complete protein without milk.

Egg white protein or whey isolate?

Both answer the same need — protein without digestive trouble — by two different routes.

A whey isolate supplies 25 to 27 g of protein per 30 g of powder, with residual lactose generally below 0.5 g. It is the better choice if your problem is lactose intolerance: the amount left is so small that most intolerant people cope with it, and the protein content is higher. It generally costs less per gram of protein.

Egg white protein becomes the right choice in two cases where an isolate is not enough: a milk protein allergy, where even an isolate is ruled out, and a severe intolerance that resists any dairy product. It also wins in the kitchen, for the reasons already given. If you want the same thing in unprocessed form, our liquid egg white range offers the raw product, cheaper per gram of protein but far less convenient.

And if your aim is simply to avoid animal products, this is not where to look: only the plant proteins range answers that demand.

Frequently asked questions

Why does the shake foam so much?

Because it is egg white, and egg white whips up: that is a natural property of albumin, not a fault. Pour the liquid in before the powder, shake gently then harder, and let it stand for a minute or two. The foam partly subsides, and the taste is not affected.

Is it suitable in case of lactose intolerance?

Yes, the composition contains neither milk nor lactose. One caveat, though: the product is made in a factory handling milk, and traces are possible. For simple intolerance this is not a problem; for a confirmed milk protein allergy, the question is worth putting to your doctor.

How much fat is there in a serving?

The manufacturer does not declare it in the labelling data available to us, and we will not invent it. The formula does however contain coconut oil powder and MCT powder, two fatty ingredients. If you track your fats closely, read the label on the tub you receive.

How many servings are there in the 900 g tub?

Thirty, at 30 g per serving. At one shake a day that is a month; at two, a fortnight. Reseal tightly after use and store in a dry place: an albumin powder picks up moisture.

Can it be used in baking?

That is precisely where it stands apart from a whey. Albumin behaves like fresh egg white: it makes things rise, adds softness and does not curdle when cooked. Stir it straight into a pancake, muffin or protein bread batter.

What does an egg white protein taste like?

Less rounded than a whey, with a lighter texture and a slight foam on the surface. The flavours on offer — Double Chocolate, Cookies and Cream and White Chocolate-Hazelnut — are frankly indulgent, which makes up for it. With plant milk rather than water, the result is much more pleasant.

Is it more filling than a whey?

We cannot state that: no satiety claim is authorised in Europe for a protein, whatever its origin. What we can say is that the nutritional profile is close to that of a whey concentrate, at 70 g of protein per 100 g of powder.

Where to buy Per4m Egg White Protein?

The flavours can be ordered from this page, and we ship throughout France and Europe. It is an unashamedly niche product: you buy it for one precise reason, almost always digestive.

At the Vendargues shop, about ten minutes from Montpellier, the first question we ask in front of this tub is whether the problem lies with lactose or with milk proteins. In the first case an isolate is often enough and costs less; in the second, this is where you need to come. The rest of the proteins can be compared in our sports nutrition range.

What is Per4M Plant Advanced Protein?

Per4M Plant Advanced Protein is an entirely plant-based protein powder, listed in 900 g and 2 kg tubs. Its base combines two isolates: pea and rice. An isolate is a protein fraction from which a large part of the carbohydrates and fats has been removed during manufacture. Hence the 21 g of protein for a 30 g serving, that is about 70 g per 100 g of powder.

The rest of the formula comes down to few ingredients: inulin, MCT oil powder, flavouring, salt, two thickeners (guar gum, xanthan gum) and one sweetener (sucralose). The finished product contains neither milk, nor soya, nor gluten. The flavours listed: Chocolat Noisette, Double Chocolate, Strawberry Cream, Vanilla Cream and Salted Caramel. The rest of the range can be found in the Per4m collection, and this powder is today the reference in our plant proteins section.

What does a 30 g serving of Per4M Plant Advanced Protein contain?

A 30 g serving, that is one level scoop, provides according to the manufacturer's declaration: 21 g of protein, less than 2 g of carbohydrate of which less than 1 g sugars, fats in trace amounts, and about 85 to 90 kcal. It is a lean profile, with no significant carbohydrate contribution. The 900 g tub contains 30 servings, the 2 kg tub contains 66: two figures consistent with the stated serving.

* Column recalculated from the per 30 g serving declaration provided by the manufacturer, the only value available to us. ** No nutrient reference value is established for these nutrients. The energy value in kilojoules is not disclosed.

The pea-rice combination is not decorative: the two sources have different amino acid profiles and complement each other. We stop there, because the manufacturer does not publish a quantified amino acid profile for this product. We cannot therefore tell you its leucine, BCAA or EAA content, and we prefer to write so rather than copy values found elsewhere.

Proteins contribute to a growth in and the maintenance of muscle mass: this is the only wording authorised in Europe, and it is the one we use. The other high-protein powders are in the protein collection.

How do you take Per4M Plant Advanced Protein?

Five parameters, without approximation:

• Serving: 30 g, that is one level scoop.
• Liquid volume: 200 to 250 ml of cold water. Stay at 200 ml for a thick texture, go up to 250 ml for a more fluid drink.
• Timing: after the session, or between two meals. The day's protein total matters more than the exact hour of the serving.
• Frequency: 1 to 2 servings per day, depending on what your diet already provides.
• Duration: the manufacturer sets no course duration. This powder is a protein food; it can be used continuously or occasionally.

Always pour the liquid before the powder: you limit lumps at the bottom of the shaker. A ball shaker or a blender is enough; our accessories cover this need. The powder can also be added to a porridge or a pancake batter, provided you count the 21 g of protein already provided.

Who is this plant protein suitable for, and who is it not suitable for?

It suits you if you follow a vegan or vegetarian diet, if you digest dairy products poorly, or if your diet alone does not cover your protein intake.

In case of severe food allergy, this product is not safe: the manufacturer states that it is produced in a facility handling milk, gluten (oats, wheat), soya, eggs, celery, mustard, sulphites, fish, crustaceans, peanuts and nuts, and that traces are possible. The absence of these allergens from the recipe does not amount to the absence of traces in the tub.

The formula contains inulin, a fructan-type fibre that some people tolerate poorly, and sucralose: read the ingredient list if you follow a low-FODMAP diet or if you avoid intense sweeteners. The label mentions no contraindication for pregnancy or breastfeeding, but neither does it authorise them: in case of pregnancy, breastfeeding, in a minor or under treatment, seek the advice of your doctor or your pharmacist.

What should not be expected of it: a protein powder does not make you lose weight, does not replace a meal and does not make up for missed training. It adds protein to a day that lacks it, nothing more.

Per4M Plant Advanced Protein or a whey isolate?

The answer is not always in favour of the plant-based option.

Take a whey isolate if you do not follow a plant-based diet and you digest dairy products normally. The products in our whey isolate section show published amino acid profiles, a more fluid texture and a more neutral taste: on these three points, they keep the advantage.

Take this plant protein if you exclude products of animal origin, if lactose is a problem for you, or if you deliberately alternate sources. Its composition is straightforward: two isolates, a short ingredient list, less than 1 g of sugars per serving.

A third way: keep a whey and top up the amino acids separately with EAAs. Creatine monohydrate, for its part, remains independent of the protein source chosen.

Frequently asked questions

How many servings does a tub of Per4M Plant Advanced Protein contain?

Thirty servings of 30 g in the 900 g tub, sixty-six in the 2 kg tub. At one serving a day, the 900 g covers a month; at two servings, the 2 kg format makes more sense.

Does this protein contain soya?

No. The finished product is free from soya, lactose and gluten. But the production facility handles soya and traces are possible: the distinction matters if you are allergic and not simply intolerant.

I was looking for the Sync Protein plant protein, where has it gone?

The Sync Protein page no longer exists on the site and redirects to this one: we no longer list that range. The plant protein we offer today is the Per4M Plant Advanced Protein described above.

What is the BCAA content of this powder?

We do not know and we will not invent it: the manufacturer does not publish an amino acid profile for this product. If leucine content is a decisive criterion, choose a powder whose amino acid profile is declared on the label.

Does it dissolve as well as a whey?

Less well. Plant isolates give a denser and slightly more grainy texture than a whey. Going up to 250 ml of water rather than 200 ml and letting it stand for thirty seconds clearly improves the result.

Can it be mixed with plant milk rather than water?

Yes. Almond or oat milk softens the taste and thickens the drink. Simply count the calories and carbohydrates provided by the plant-based drink, which do not appear in the product's declaration.

Is this powder suitable for mass gain?

On its own, no: 90 kcal per serving do not build a calorie surplus. It serves as a protein contribution alongside real carbohydrate sources. Our mass gain section covers that part of the work.

Where to buy Per4M Plant Advanced Protein?

Per4M Plant Advanced Protein is available on this page, in the formats and flavours listed above the add-to-basket button, and in our shop in Vendargues, about ten minutes from Montpellier. There, you read the label in hand before buying: it is quicker than an exchange of messages, especially when the question concerns allergens.

We ship throughout France and Europe. If this powder fits into a weight loss goal for you, bear in mind that it only provides protein: it is the calorie deficit that does the work.

What is the Per4m Protein Bar?

It is a 62 g protein bar coated in milk chocolate, supplying 20 g of protein for 200 kcal. The flavours listed, from Dubai Chocolate to Baklava by way of Salted Caramel and Cookie Dough.

It is built in three layers: a protein blend at 37%, a caramel-flavoured layer at 10% and a milk chocolate coating at 15%. Sugar is replaced by maltitol, a polyol, and by oligofructose; vegetable glycerol acts as a humectant and gives the bar its softness.

One point about the composition needs raising straight away, because it changes how you read the label: the protein blend combines milk proteins, soya isolate crispies and hydrolysed bovine collagen. We come back to it below. The full range sits in our Per4m aisle, and the category as a whole in protein bars.

What does a 62 g bar contain?

* Column calculated from the values declared for one bar. Three lines are missing from the data supplied, and they are not trivial ones: sugars, polyols and saturates. Yet maltitol appears twice in the ingredients list, as the main sweetener of both the bar and the coating. We will not publish a figure we do not have: read the label on the bar you receive, particularly if your digestion reacts to polyols.

What is solid, on the other hand, really is solid. Twenty grams of protein for 200 kcal means that 40% of the bar's energy comes from protein — double the 20% threshold that allows the “high protein” claim. It is one of the best ratios in the aisle, and it can be checked. The 5.1 g of fibre, that is 8.2 g per 100 g, also clear the “high fibre” threshold, set at 6 g per 100 g. And the 120 mg of calcium at 15% of the NRV allow the “source of calcium” claim, which is rare on a bar.

Now for the nuance that matters, and that the aisle never mentions. Hydrolysed bovine collagen is part of the protein blend. Collagen is an incomplete protein: its essential amino acid profile is very poor, in tryptophan especially. It counts in full towards the 20 g declared for labelling purposes, without bringing the same value as a milk protein. Since the manufacturer does not publish the split between the three sources, we cannot say what share of the total it represents. It is worth knowing before you compare this bar with another.

The applicable wording remains the only authorised one: protein contributes to a growth in and the maintenance of muscle mass. For calcium, at 15% of the NRV: calcium contributes to normal muscle function and is needed for the maintenance of normal bones.

How does this bar fit into the day?

Serving: 1 bar of 62 g. Liquid: 250 ml of water, as the bar is dense. Timing: after training, as a snack between two meals, or as a dessert. Frequency: one bar a day. Duration: none, it is a food.

Two hundred kilocalories is a proper snack and not a trivial nibble. For comparison, it is the energy equivalent of a large banana with a yoghurt — but with 20 g of protein instead of 5. That is exactly what makes the product worthwhile: the ratio, not the idea that it is “light”, which it is not.

The most relevant use is the one where nothing else is possible: a trip, a day with no break, a session followed by two hours of travel. That is where a bar beats a shake, because it needs no water, no shaker and no fridge. At home, a bowl of fromage blanc will do the same job for less.

On timing, let us keep it plain: there is no thirty-minute window to hit after training. The day's protein total matters more than the slot. Eat it when you are genuinely short of protein.

Store it dry, at room temperature and away from direct light. As the coating is milk chocolate, it melts in a car in summer — the only real drawback of the format in our part of the world.

Who is this bar for, and who is it not for?

It suits those who need a portable protein snack, and those looking for a treat that counts towards their totals rather than an ordinary chocolate bar. The flavours, squarely in dessert territory, are a genuine argument: boredom is the leading cause of people giving up in this aisle.

It contains MILK and SOYA, and may contain GLUTEN. The manufacturer declares it unsuitable for people allergic to NUTS and PEANUTS. It is aimed at adults; pregnant and breastfeeding women should seek advice before consuming it, as with any supplement.

It does not suit vegetarians: hydrolysed bovine collagen is of animal origin, which the name “protein bar” gives no hint of. It is a point we flag as a matter of course over the counter. It suits you less well if you tolerate polyols poorly: maltitol is the main sweetener, and its content is not declared. Excessive consumption of polyols may produce laxative effects; one bar is generally well tolerated, two or three much less so.

What you should not expect from it: this is not a weight-loss product. Two hundred kilocalories added to an already complete day remain 200 kcal added. A protein bar is only worthwhile if it replaces something — an afternoon snack, a pastry, a ruined meal. Stacked on top of everything else, it does nothing more than what its label says.

Per4m Protein Bar or Grenade Carb Killa?

These are the two bars most often compared over the counter, and we sell both.

The Grenade range is built on a bar that is lighter in weight, around 60 g, with a protein profile that is often entirely dairy and a crunchier texture. It is the better choice if you want to avoid collagen in the protein blend, or if you prefer a bar that crunches to one that is soft.

The Per4m wins on three measurable points: 40% of its energy supplied by protein, 5.1 g of fibre and 15% of the NRV in calcium, which few bars can show. It also offers flavours you will not find elsewhere. Its triple-layer texture — coating, caramel centre, crispies — really does come close to confectionery, which is an argument if the bar has to stand in for a dessert.

If your need is simply to add protein at the lowest cost, neither is the right choice: a shake from the protein aisle costs two to three times less for the same intake. You buy a bar for its convenience and its taste, not for its price-to-protein ratio. The other snack formats can be compared in our protein snacks and protein cookies aisles.

Frequently asked questions

Does all 20 g of protein come from milk?

No. The protein blend combines milk proteins, soya isolate and hydrolysed bovine collagen. Collagen is an incomplete protein, very poor in essential amino acids, but it counts in full towards the declared total. The manufacturer does not publish the split between the three sources.

How much sugar is in one bar?

The manufacturer does not declare that line in the labelling data available to us, any more than the polyol line, even though maltitol is the main sweetener. We will not publish an unverified figure: refer to the label on the bar you receive.

Is the bar suitable for vegetarians?

No. The hydrolysed bovine collagen in the protein blend is of animal origin. It is a piece of information that often comes as a surprise, since the name “protein bar” suggests a dairy or plant-based product only.

Can it cause digestive upset?

Maltitol is a polyol, and excessive consumption of polyols may produce laxative effects. One bar a day is generally well tolerated; two or three much less so, all the more since 5.1 g of fibre and oligofructose come with it. If you are sensitive, start with half a bar.

Is 200 kcal a lot for a snack?

It is a proper snack, the energy equivalent of a large banana with a yoghurt — but with 20 g of protein instead of 5. It is not a trivial nibble: it makes sense if it replaces something, less so if it is added to an already complete day.

Which flavour should you choose?

Chocolate Brownie and Cookie Dough are the safe bets, in a classic register. Dubai Chocolate and Baklava are the most marketed, enjoyable now and then but wearing after a few bars. Salted Caramel and Chocolate Peanut Butter are the sweetest on the palate. Note that flavour availability varies with deliveries.

Should you eat it right after training?

No. The thirty-minute window is an outdated notion: it is the protein total over twenty-four hours that counts. Eat the bar at the moment when you have no other decent option — that is where, and only where, it beats a real meal or a shake.

Where to buy the Per4m Protein Bar?

The available flavours can be ordered from this page, and we ship throughout France and Europe. The assortment moves with deliveries: it is an aisle worth checking regularly.

At the Vendargues shop, about ten minutes from Montpellier, this is the aisle where people buy singles before committing to a whole box, and that is the right instinct: a bar you do not like stays in the cupboard, whatever its nutritional values. The rest of the snacks can be compared in our sports nutrition section, and dedicated collagen sources in their own aisle.

What is the PhD Nutrition Smart Bar?

PhD Smart Bar is a three-layer protein bar: a soft protein core, a caramel layer and crunchy soya crispies, the whole thing coated in chocolate. A 64 g bar provides 20 g of protein, 9 g of fibre and 245 kcal, for 12 g of carbohydrate and 12 g of fat.

PhD Nutrition is a British brand. The Smart Bar is its best-selling line, and its reputation rests not on its label but on its texture: it is one of the few bars in this aisle that you genuinely chew, instead of it sticking to your teeth or crumbling apart.

The flavours in the range: Chocolate Brownie, Cookies n Cream, Salted Fudge Brownie, Caramel Crunch, Birthday Cake, White Blondie, Milk Choc Hazelnut, Chocolat Peanut Butter and Chocolat Noir-Framboise. The rest of the brand can be browsed in our PhD Nutrition aisle, and the other lines in our protein bars selection.

What does a Smart Bar contain?

20 g of protein for 245 kcal: that is one of the best ratios in the aisle, and it is this bar's whole reason for being. A third of the calories comes from protein. Compare it with an ordinary chocolate bar of the same weight — around 300 kcal and 4 g of protein — and you understand how the product is positioned.

The 9 g of fibre explain the dense texture, and they have a practical consequence. This is a bar you chew and that fills you up, not a confectionery item you swallow in three bites. The downside is flagged by the manufacturer itself: excessive consumption may have laxative effects, because of the fibre and above all the maltitol. The limit is set at two bars a day, and it is a sensible limit.

One point deserves a frank discussion: the protein blend combines milk protein, collagen hydrolysate and soya isolate. Milk protein and soya isolate are complete proteins. Collagen is not: it contains no tryptophan and it is low in several essential amino acids. It is used here for texture as much as to push up the “protein” line on the label. This is not a deception — the declared quantity is accurate — but 20 g of protein part of which is collagen is not worth 20 g of whey, and it is honest to say so.

From a regulatory standpoint, two authorised claims genuinely apply: protein contributes to a growth in and the maintenance of muscle mass, and the “source of fibre” statement is justified by the 14 g per 100 g. On the other hand, no joint claim is authorised for collagen, and no promise of satiety or weight control is permitted on this type of product. The manufacturer does not disclose the “of which sugars” line in the data available to us: refer to the packaging if that point matters to you.

Ingredients list

Protein blend (MILK protein, collagen hydrolysate, SOYA protein isolate), caramel layer [sweetener: maltitol, condensed MILK, cocoa butter, water, humectant: sorbitol, emulsifier: mono- and diglycerides of fatty acids, natural flavourings, salt], sweeteners (maltitol, sucralose), cocoa butter, cocoa SOYA crispies (7.8%) [soya protein, tapioca starch, cocoa powder], whole MILK powder, humectant (glycerol), coconut oil, natural flavourings, emulsifier (lecithins), bulking agent (microcrystalline cellulose), natural Bourbon vanilla flavouring. Coating: 31% dark or milk chocolate depending on the flavour.

Allergens: MILK and SOYA. May contain traces of GLUTEN, NUTS and EGGS. No palm oil, no preservative, no gelatine, natural colours only. Contains sweeteners: excessive consumption may have laxative effects.

How should the Smart Bar be eaten?

Portion: 1 bar, or half a bar if you are new to polyols. Drink: a glass of water, the fibre needs it. Timing: as a snack between meals, after training, or in place of a confectionery item. Frequency: two bars a day at most. Duration: no notion of a course, this is a food.

If you have never eaten a maltitol-based bar, start with half. That is not excessive caution: tolerance to polyols varies enormously from one person to another, and a whole bar can be enough to cause bloating and discomfort in someone sensitive. Half a bar already represents 10 g of protein.

Chew it, do not swallow it. It is a dense bar, designed to last: that is precisely what makes it useful as a mid-afternoon snack, when the aim is to hold out until the next meal rather than to fill a gap in thirty seconds.

Take it out of the fridge a quarter of an hour beforehand. Cold, the caramel layer turns hard and the chocolate snaps. At room temperature, the three-layer texture makes full sense. Conversely, in summer, do not leave it in a car: the coating melts and the bar loses its shape.

A bar tops up what you take in over the day, it does not replace a meal. If your aim is to cover a substantial protein intake, a serving of protein powder remains more effective and less expensive; the bar, for its part, wins on fitting into a bag.

Who is the Smart Bar for, and who is it not for?

It suits someone looking for a portable, indulgent snack with a real protein content and a controlled calorie profile. It is the typical gym-bag or desk-drawer product, and it is also an honest alternative to something from a vending machine.

It is not suitable for people allergic to milk or soya, both present in quantity in the recipe. Traces of gluten, nuts and eggs are possible. Nor is it suitable for vegan diets, because of the milk protein and the collagen hydrolysate, the latter being of animal origin.

It is to be avoided if you digest polyols poorly. Maltitol and sorbitol both appear in the list. If sugar-free chewing gum or “light” products usually upset you, this bar will upset you too. People with diabetes should also keep an eye on their blood sugar despite the low sugar content: polyols are not neutral.

What you should not expect from it. It does not make you lose weight, it does not replace a meal and it does not build muscle on its own. And the collagen it contains has no authorised joint effect: it is an ingredient for texture and protein content, nothing more. What you are buying is a practical snack with 20 g of protein — which is already a good reason.

Protein bar or protein cookie?

The two go in the same place in a bag, but they do not play the same role and the choice comes down to calories.

The bar is the format with the most protein per calorie: 20 g for 245 kcal here. That is what makes it suited to a period when you are watching your intake, or to a post-training snack when the next meal is still a long way off. It slips in anywhere and keeps for weeks.

A protein cookie plays on enjoyment and on satiety, in a far bigger format. Expect often twice the calories for an equivalent, or even lower, protein content. Our protein cookies aisle answers that particular need: the need for a real bit of baking, not a supplement.

And if what you are after above all is energy for a long effort rather than protein, neither really fits: an oat-based bar will provide more carbohydrate. Our protein snack aisle brings all these formats together for comparison, and the collagen aisle offers the dedicated products for those who really are looking for that protein.

Frequently asked questions

How much protein per bar?

20 g for a 64 g bar, i.e. 31.3 g per 100 g, and 245 kcal. The blend combines milk protein, collagen hydrolysate and soya isolate. Since collagen is not a complete protein, those 20 g are not strictly equivalent to 20 g of whey.

Which flavours are available?

In the range: Chocolate Brownie, Cookies n Cream, Salted Fudge Brownie, Caramel Crunch, Birthday Cake, White Blondie, Milk Choc Hazelnut, Chocolat Peanut Butter and Chocolat Noir-Framboise. The base is identical, the coating being dark or milk chocolate depending on the flavour.

Why can this bar cause bloating?

Because of the maltitol and the sorbitol, two polyols present in the caramel layer, and the 9 g of fibre. The manufacturer itself flags a possible laxative effect in the event of excessive consumption. If you are sensitive, start with half a bar and do not go beyond two a day.

Is the bar suitable for vegetarians?

No, because of the collagen hydrolysate, which is of animal origin. It also contains milk protein and whole milk powder, which likewise rules it out of vegan diets. The manufacturer does state, however, that it contains no gelatine.

What is the sugar content?

The manufacturer does not disclose the “of which sugars” line in the data available to us. We are not going to invent it: refer to the nutrition table printed on the packaging. What we do know is that the sweetness comes mainly from the maltitol and the sucralose.

Can you eat two in one day?

That is the limit set by the manufacturer, and it is a sensible one. Two bars represent 490 kcal and 40 g of protein, but also an amount of polyols that many people do not tolerate. Beyond that, digestive discomfort is predictable.

Does it contain palm oil?

No. The fats in the recipe are cocoa butter and coconut oil. The manufacturer also states the absence of preservative and gelatine, and the exclusive use of natural colours.

Where can you buy the PhD Nutrition Smart Bar?

The bar can be ordered individually from this page, in the available flavours, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the bar we recommend first to anyone who has never eaten one: the texture is as close as this aisle gets to real confectionery. We simply give a warning about the maltitol, the first time. The rest of our selection can be browsed in the sports nutrition aisle.

What is Protéalpes Whey Protéine 750 g?

Protéalpes Whey Protéine is a whey isolate in a 750 g tub, whose distinctive feature has less to do with what it contains than with what it does not. A typical flavour comes down to three lines: whey protein isolate, natural flavouring, organically grown coconut flour. No sweeteners, no emulsifiers, no colourings, no added sugar.

This is a French whey, and that is not a cosmetic selling point. Protéalpes processes and packs in Albertville, in the Savoie, from milk collected from the Union des Producteurs de Beaufort — herds that follow the Beaufort PDO specification. Few protein powders sold in France allow you to name both the factory and the dairy catchment; here it is possible.

The flavours stocked: Vanilla, Cocoa, Strawberry, Caramel, Decaffeinated Coffee, Cocoa Red Berry and Mint. The manufacturer describes cold microfiltration and ultrafiltration, and publishes the exact proportion of isolate in each flavour — a figure almost no brand discloses.

What does a 30 g serving of Protéalpes Whey contain?

The reference serving is 30 g, that is one scoop. In the Strawberry flavour, it provides 23 g of protein for 114 kcal (481 kJ), 2.1 g of carbohydrate of which 1.4 g naturally occurring sugars, 1.6 g of fat of which 1.0 g saturates, and 0.12 g of salt. The 750 g tub covers 25 servings.

Per 100 g of powder, that gives 76 g of protein, 379 kcal (1,603 kJ), 6.9 g of carbohydrate of which 4.7 g sugars, 5.3 g of fat of which 3.3 g saturates and 0.40 g of salt. That figure of 76 g is surprising for an isolate, and deserves an explanation: the flavouring and the coconut flour take up room in the powder. A whey loaded with intense sweeteners mechanically shows a higher percentage, since the sweetener weighs almost nothing. The headline percentage is therefore not comparable from one brand to another without reading the ingredient list.

The proportion of isolate varies by flavour, and the manufacturer publishes it: 95 % in Mint, 92 % in Decaffeinated Coffee, 91 % in Vanilla, 88 % in Strawberry, 86 % in Cocoa Red Berry, 85.5 % in Cocoa. The lactose content is stated as below 5 %. The product is gluten free.

What we do not publish: no detailed amino acid profile has been supplied to us, and we display no certification — neither an anti-doping label nor a production certification — because we have seen none. The applicable regulatory wording remains: protein contributes to a growth in muscle mass and to the maintenance of muscle mass.

How do you prepare Protéalpes Whey?

The manufacturer states one 30 g scoop in 200 to 300 ml of liquid — water, milk or a plant-based drink. One to three servings a day, on an ongoing basis, with no fixed course length.

The timing of the serving matters little: after the session, between meals or at breakfast. What determines the result is the day's total protein intake.

Two points specific to this powder. First, it foams more than others: without lecithin, nothing breaks the surface tension. Let it stand for thirty seconds after shaking. Second, it can be cooked with without reservation — the absence of synthetic sweetener avoids bitter aftertastes on cooking, and you can sweeten it yourself to your own taste. Our flavourings and sweeteners let you adjust it, and a porridge made with oat flour turns it into a complete breakfast.

Who is this whey for, and who is it not for?

It is aimed first at those who are bothered by sweeteners, whether for digestive reasons or by choice, and at those who want a short ingredient list. Then at those for whom the origin of the milk matters: a French whey, processed in Albertville, with an identified dairy catchment, barely exists anywhere else.

The product contains MILK and is gluten free. An allergy to cow's milk protein rules it out. Its lactose content remains below 5 %, which suits most sensitive people, but tolerance is individual. Any medical question is a matter for your doctor or your pharmacist.

It is not for you if you want a very sweet flavour: with no sweetener, the taste is understated, markedly less dessert-like than a conventional flavoured whey. That is the trade-off, and it is better known before ordering. Nor is it for you if the price per kilo of protein is your first criterion: 750 g for 25 servings is a smaller format than most tubs on the shelf, and the arithmetic works against it. Finally, if you are subject to anti-doping testing, check the status of the batch with the manufacturer.

Protéalpes or IO Genix Isolate Professional?

Both are whey isolates, and yet they are not aimed at the same buyers.

The IO Genix isolate is the better choice in three clear cases: if you are looking for the lowest price per kilo of protein among isolates, since it comes in 1 kg and 2 kg; if you want a frankly dessert-like taste and a wide choice of flavours; and if you are aiming for the highest protein percentage per gram of powder, namely 25 g of protein per 30 g against 23 g for Protéalpes.

Protéalpes wins on three other points, every bit as concrete: an ingredient list cut down to three lines against around ten opposite, sweeteners and emulsifier included; an origin documented right down to the dairy catchment; and the proportion of isolate published flavour by flavour. If none of those three points matters to you, logic says take the other one — and if your budget is the real issue, a concentrated whey is enough for most people.

Frequently asked questions

Where does the milk in Protéalpes Whey come from?

From Savoyard herds, collected from the Union des Producteurs de Beaufort, whose farms follow the Beaufort PDO specification. Processing and packing take place in Albertville. Few protein powders sold in France can name both their factory and their dairy catchment.

Why only 76 g of protein per 100 g for an isolate?

Because the natural flavouring and the coconut flour take up room in the powder. A whey sweetened with sucralose shows a higher percentage for a purely arithmetical reason: the intense sweetener weighs virtually nothing. Always compare the headline percentage with the ingredient list in front of you.

Does it contain sweeteners?

No. No sucralose, no aspartame, no acesulfame K, no stevia. Nor is there any emulsifier, colouring or added sugar. The 1.4 g of sugars per serving are those naturally present in the whey and in the flavour ingredients.

Which flavour contains the most isolate?

Mint, at 95 %, followed by Decaffeinated Coffee at 92 % and Vanilla at 91 %. The Cocoa flavours are at the bottom of the ranking, at 85.5 %, because low-fat cocoa powder accounts for up to 13 % of the formula. The manufacturer publishes these percentages for each flavour.

How many servings does the 750 g tub contain?

Twenty-five 30 g servings. That is a smaller format than most tubs on the shelf, which are often sold in 900 g or 1 kg. Work out the price per kilo of protein before comparing: the difference in size distorts the first impression.

Is it suitable in cases of lactose intolerance?

In most cases: the lactose content is stated as below 5 %, a level that sensitive people generally tolerate. That does not make it a lactose-free product. In cases of allergy to cow's milk protein, it is contraindicated.

Is it suitable for athletes subject to anti-doping testing?

We disclose no anti-doping certification for this reference, and we will not invent one. If you are subject to testing, check the status of your batch directly with the manufacturer before consuming any. That is the only honest answer we can give.

Where to buy Protéalpes Whey Protéine 750 g?

The flavours can be ordered from this page, and we ship throughout France and Europe. In our shop in Vendargues, about ten minutes from Montpellier, we can have you read the ingredient list next to that of a conventional whey: it is the most telling comparison, and it takes thirty seconds.

The rest of the range can be compared in our protein collection, and the whole line-up in our sports nutrition section.

What is Rabeko Zero Jam?

Rabeko Zero Jam is a reduced-calorie jam for spreading, whose distinctive feature lies in what replaces the sugar. In a classic jam, sugar makes up half the jar and serves as much to sweeten as to give texture. Here that role is played by polydextrose, a dietary fibre making up 50% of the recipe, backed by pectin as a gelling agent and sucralose for the sweet taste.

The ingredients list is short and identical from one flavour to the next: dietary fibres (polydextrose 50%), the fruit, lemon juice, pectin, sucralose and potassium sorbate as a preservative. The fruit really is there — this is not a flavoured gel — and it is what provides the product's only sugars.

The flavours listed: Strawberry, Raspberry, Apricot, Cherry, Exotic, Forest Fruits, Blueberry and Cranberry. The Dutch brand's full range can be found in the Rabeko section, alongside the zero sauces.

What does a 20 g serving contain?

* Column calculated from the values declared per 100 g, as the manufacturer does not publish a per-serving column. The energy value is given only in kilocalories, with no kilojoule equivalent, and the "saturates" and "protein" lines are expressed as thresholds rather than exact values.

The figure that changes everything is 55 kcal per 100 g. A traditional jam provides around 250, with 50 to 60 g of sugars. Translated onto a slice of toast: you go from a tablespoon at 50 kcal and 11 g of sugars to a tablespoon at 11 kcal and 1 g of sugars. That is what makes a sweet breakfast compatible with a period of restriction, and it is the only argument this product needs.

Two nutrition claims are perfectly well founded here, and we can use them. "High fibre" first: the regulatory threshold is 6 g per 100 g, and the product shows 34. "Low sugars" next: the threshold is 5 g per 100 g, and the product sits exactly there. Let us add that the statement "with no added sugars" must always be accompanied by the wording "contains naturally occurring sugars" — the 5 g come from the fruit, not from an addition.

Those 34 g of fibre deserve a close look, because they have a flip side. A 20 g serving provides 6.8 g of fibre, which on its own is an appreciable share of the recommended daily intake. That is excellent if you are short of it. It is a lot in one go if you are not used to it, and we come back to this below.

How do you use Zero Jam?

Dose: 20 g, or one tablespoon. Liquid: none. Timing: breakfast, snack or dessert. Frequency: 1 to 2 servings a day to stay sensible on the fibre side. Duration: none, it is a food.

Two steps clearly improve the result, and they are little known. Stir the jar before use: the texture of a jam made with pectin and polydextrose is not uniform when left standing. And take it out of the fridge five to ten minutes before spreading it — cold, it is firm and tears the bread.

Beyond toast, it is used anywhere you would put a classic jam: in fromage blanc or plain yoghurt, on pancakes, as a topping for a cheesecake, or folded into home baking. It also sweetens tea or a herbal infusion. One pairing that works particularly well: a spoonful in fromage blanc with a scoop of protein, for a complete dessert at very few calories.

Once opened, keep the jar in the fridge and use it within three weeks. That is shorter than a traditional jam, and it makes sense: sugar is a preservative, and there is practically none here. Close it carefully after each use.

Who is this jam for, and who is it not for?

It suits anyone who wants to keep a sweet breakfast during a calorie deficit, anyone watching their sugar intake, and anyone looking to increase their fibre without thinking about it. The manufacturer declares it gluten free and compatible with vegetarian and vegan diets.

It is not for you if you tolerate large quantities of fibre poorly. That is the product's real limit, and the manufacturer mentions it: a laxative effect is possible in the event of excessive consumption, because of the polydextrose. With 6.8 g of fibre per spoonful, three slices of toast at breakfast can be enough to cause bloating or intestinal discomfort. If irritable bowel syndrome affects you, start with half a serving and see how it goes.

The manufacturer flags possible traces of NUTS, PEANUTS, MILK, SOYA, EGGS and GLUTEN depending on the factory of manufacture, and does not recommend the product for pregnant or breastfeeding women. It advises checking your tolerance the first time you take it — sound advice here.

What not to expect from it. This is not a slimming product: it is a jam that costs less in calories, which is very different. It is only worthwhile if it replaces classic jam, not if it is added to it. Nor is it a medical food, and we will make no claim relating to blood glucose or diabetes: that kind of statement is not permitted on a food product, and any question of the sort is one for your doctor.

Zero jam or peanut butter?

This is the comparison that really arises in front of the breakfast shelf, because these are the two spreads found in most athletes' cupboards. And they play entirely different roles.

Peanut butter provides fats, protein and plenty of calories: reckon on around 600 kcal per 100 g, roughly ten times more than here. It is the better choice when bulking, when you need to push the calorie total up without eating more in volume, or when you want to make a breakfast more filling and more complete in protein terms.

Zero jam is the better choice in the opposite situation, and there it is unbeatable: you want something sweet on your toast without it weighing anything at all on your day. At 11 kcal a spoonful, that is a line you can ignore in your calculations. It also wins on fibre, which peanut butter provides only in small amounts. Nothing stops you doing both on the same slice, incidentally — it is even a classic pairing, and zero jam is a useful stand-in for honey there. The rest of our sweet options can be found in the protein snacks section.

Frequently asked questions

55 kcal per 100 g, how is that possible?

Because the sugar, which makes up half of a classic jam, is here replaced by polydextrose — a dietary fibre with very few calories — and by sucralose, a sweetener used at doses of the order of a milligram. The remaining 5 g of carbohydrate come from the fruit alone. It is a substitution of ingredients, not a labelling sleight of hand.

Does it really contain fruit?

Yes. The fruit appears second in the ingredients list, just after the fibres, and it is what provides the 5 g of sugars per 100 g. Depending on the flavour, that means strawberries, apricots, cherries, raspberries, blueberries, cranberries or a mix of berries or exotic fruits.

Can polydextrose cause digestive trouble?

Yes, in significant quantities. The manufacturer carries a statement about a possible laxative effect in the event of excessive consumption. A 20 g serving provides 6.8 g of fibre: that is comfortable, three servings in the same morning much less so. Start with one spoonful and increase if you digest it well.

Can it be cooked or heated?

Yes, it can be folded into home baking or used as a topping. Just be aware that pectin and polydextrose do not behave like sugar when cooked: the texture does not caramelise and the result stays soft. For a tart, add it after baking rather than before.

How long does an opened jar keep?

Three weeks in the fridge, against several months for a classic jam. The difference comes down to sugar: it is sugar that preserves a traditional jam, and there is practically none here. Close the jar properly and do not dip a knife into it that has been used elsewhere.

Is it suitable for people with coeliac disease?

The manufacturer declares the product gluten free, but flags possible traces of gluten depending on the factory of manufacture. If you have confirmed coeliac disease, read the label on the jar you receive and, at the slightest doubt, abstain.

Which flavour should you choose first?

Strawberry and Raspberry are the closest to a classic jam and the most widely liked. Forest Fruits and Blueberry have a sharper profile that works very well in fromage blanc. Cranberry and Exotic are the most distinctive — save those for when you like going off the beaten track.

Where can you buy Rabeko Zero Jam?

The flavours can be ordered from this page, and we ship throughout France and Europe.

With this product, the conversation over the counter at our Vendargues shop, about ten minutes from Montpellier, rarely turns on the calories: they speak for themselves. It is more about the texture, which is not that of a sugar-based jam, and about how many jars to take — two different flavours are better than the same one twice when you have never tasted it. The rest of our reduced-calorie products can be found in our weight loss section.

What is Rabeko's Protein Spread?

The Rabeko Protein Spread is a chocolate spread enriched with protein, offered in Nutty Chocolate, made with Belgian chocolate and hazelnuts, and White Chocolate. It belongs to our protein snacks section, and the Dutch brand's full range can be found in the Rabeko section.

What sets it apart from an ordinary spread comes down to two formulation choices. Sugar is replaced by maltitol, a polyol, which takes first place on the ingredients list. And whey protein concentrate is added, which brings the protein content up to 20 g per 100 g. The Nutty Chocolate version contains 13% hazelnuts, skimmed milk powder, fat-reduced cocoa, cocoa butter and a blend of vegetable oils — sunflower, coconut and shea.

One detail that matters and that we will look at closely: the fat, on the other hand, has not been taken out. This is a spread reduced in sugars, not a spread reduced in calories, and that distinction changes everything in use.

What does a 30 g serving contain?

Figures for the Nutty Chocolate version. Let us point out the missing boxes rather than fill them in: the manufacturer publishes neither the “of which saturates” line, nor the sugar content per 100 g, nor the “of which polyols” line. That last one is nevertheless the most telling here — the gap between 10 g of carbohydrate and less than 2 g of sugars per serving corresponds very largely to maltitol.

Now let us look at the figure nobody likes to lead with. 509 kcal per 100 g and 38 g of fat is the level of a conventional spread, and on fat sometimes even a little above it. The gain, then, is not a calorie one: it is entirely on the sugars, with less than 2 g per serving where an ordinary spread delivers 15 to 17 g for the same spoonful. If your aim is to cut sugar, this is real progress. If your aim is to cut calories, this product will not do it for you.

The 20 g of protein per 100 g represent roughly 16% of the product's energy. That is above the 12% threshold that permits the “source of protein” claim, but below the 20% that “high in protein” would require — so we will not be using that second wording. Six grams of protein in a 30 g serving is still a genuine contribution: it is about the same as an egg.

How should you use the Protein Spread?

Dose: 30 g, or two tablespoons. Liquid: none. When: at breakfast, as a snack, or at the end of a meal. Frequency: 1 to 2 servings a day at most. Duration: none, it is a food.

The step that changes the result: keep the jar between 12 and 20 °C, and serve it between 18 and 22 °C. This spread contains cocoa butter and shea, two fats that harden in the cold. Straight out of the fridge it is impossible to spread; at room temperature it is smooth. Stir it before use, as the texture is not uniform once it has been standing.

Beyond toast, it works into a yoghurt, a fromage blanc, a smoothie or a baking mix. The most coherent pairing remains one with a complex carbohydrate — wholemeal bread, protein pancakes, oats — which balances the profile of the meal.

Reseal tightly and use within four weeks of opening. And stick to one or two servings a day: this is not a rule for the sake of it, it is a matter of calories and polyols, which we come back to right now.

Who is this spread for, and who is it not for?

It suits anyone who wants to keep a chocolate treat while cutting sugars sharply, anyone looking for a little protein in an indulgent format, and anyone who prefers a spread that satisfies over a sugary product that leaves you empty.

It contains MILK, HAZELNUTS and SOYA. Traces of other NUTS, PEANUTS, EGGS and GLUTEN are possible. The manufacturer does not recommend it for pregnant or breastfeeding women and rules it out in case of allergy to milk proteins. If you are on medical treatment, seek advice.

It is not for you if you tolerate polyols poorly. The manufacturer carries the regulatory wording: excessive consumption of maltitol may have a laxative effect. Start with half a serving to gauge your tolerance. If you are affected by irritable bowel syndrome, caution is frankly called for.

What you should not expect of it, and this is the most useful point on this page: it is not a weight-loss product. At 509 kcal per 100 g, it sits at the level of a conventional spread. Its value lies in replacing the sugar, not the calories. A 30 g serving weighed out on a spoon is reasonable; three spoonfuls taken “because it is protein” is 450 kcal. Nor is it a protein source in the sense that a shake is: 6 g per serving rounds out a day, it does not build one — for that, you need to look at the protein powders.

Protein spread or zero-sugar jam?

This is the real breakfast trade-off, and the two products do not play the same role at all. Best to say so plainly before choosing.

Zero-sugar jam delivers around 55 kcal per 100 g, roughly ten kilocalories per spoonful. It is the unbeatable choice if calories are your priority: you spread it without it weighing on your day in any way. It also delivers plenty of fibre. What it does not do: satisfy, and supply protein or fat.

The Protein Spread is the better choice when satiety counts. Its 11 g of fat and 6 g of protein per serving turn a slice of toast into a snack that holds — where toast with jam alone leaves you wanting an hour later. It is also markedly closer to the taste of a real spread, which is precisely what you are after when a chocolate craving arrives.

The compromise we recommend most often: zero-sugar jam for everyday toast, protein spread for the evening sweet craving or the post-session snack. And if your priority is protein per pound spent on a slice of toast, a plain peanut butter remains more effective, with a simpler fat profile.

Frequently asked questions

Is it lower in calories than a conventional spread?

Barely, and that has to be said. 509 kcal per 100 g is the level of an ordinary spread, with even a little more fat. The real gain is on the sugars: less than 2 g per 30 g serving, against the usual 15 to 17 g. It is a product with no added sugar, not a reduced-calorie product.

Why 35.9 g of carbohydrate for less than 2 g of sugars?

Because most of the carbohydrate comes from maltitol, a polyol used as a bulk sweetener. It counts within the carbohydrate without being a sugar. Unfortunately the manufacturer does not publish an “of which polyols” line, which would make this table immediately readable.

How much hazelnut does it contain?

13% in the Nutty Chocolate version, which is an honest content for this type of product. Hazelnuts come fourth on the list, after the maltitol, the vegetable oils and the whey protein concentrate. The White Chocolate version has a different composition.

Does maltitol cause digestive trouble?

It can, in quantity. The manufacturer carries the legal wording about a possible laxative effect in case of excessive consumption, and recommends starting with small amounts to gauge your tolerance. That is advice worth following: reactions vary enormously from one person to another, and a 30 g serving goes down far better than 60.

Can it be heated or cooked with?

Yes, it works into a cake batter and melts very nicely on hot pancakes. Just be aware that the cocoa butter and the shea make it very runny in the heat: do not count on it to hold as a topping on a hot dish, it will run.

How long does an opened jar keep?

Four weeks, resealing tightly after each use. Keep it between 12 and 20 °C, never in the fridge: the cold hardens the fats and makes the spread impossible to spread without leaving it to come back to temperature for a long while.

Is it suitable for vegetarians or vegans?

For vegetarians, yes: no meat-derived ingredient goes into the composition. For vegans, no — the whey protein concentrate and the skimmed milk powder rule it out. Nor is it suitable in case of allergy to milk proteins, hazelnuts or soya.

Where to buy the Rabeko Protein Spread?

The versions can be ordered from this page, and we ship throughout France and Europe.

This is the kind of product you buy on an impulse and sometimes regret once the jar has been finished too quickly. At our Vendargues shop, about ten minutes from Montpellier, we would rather state the 509 kcal per 100 g before the purchase than after: used well, at two weighed spoonfuls, this spread has every place in a well-managed day. The rest of the indulgence aisle can be browsed in our sports nutrition.

What is Rabeko zero calorie sauce?

Rabeko sauces are condiment sauces reformulated to contain very few calories. Depending on the flavour, they provide 15 to 25 kcal per 100 g, with 0 to 0.5 g of sugars and 0 to 0.5 g of fat. The usual serving is 15 to 20 g, or one to two tablespoons.

The principle is simple: a base of water and modified maize starch replaces the oil and sugar of a conventional sauce, and the sweetness comes from sucralose. An ordinary barbecue sauce sits at around 150 kcal per 100 g, a mayonnaise at around 700. That is the gap, and it is a considerable one.

The flavours in the range: Ketchup, BBQ, Curry, Samouraï, Burger, Sweet Mayo, Truffle Mayo, Teriyaki, Honey Mustard, Snack Sauce, Sriracha, Garlic Zero, Sauce César and Sweet Chili. The rest of the brand can be browsed in our Rabeko department, and the other products in this category in our zero sauce department.

What does a Rabeko sauce contain?

The figure that matters is not the one per 100 g, it is the one per serving. Nobody eats 100 g of sauce in one go. At 20 g — a generous tablespoon on a plate — you are between 3 and 5 kcal. In other words, the sauce drops out of the calculation. That is exactly what this kind of product is asked to do, and it explains why it does so well during a period of restriction.

As a guide, flavour by flavour: the Barbecue is declared at 15 kcal per 100 g, the Ketchup at 20 kcal. These are the manufacturer's labelling values. They vary slightly from one recipe to the next, and the exact table appears on the bottle you receive.

One point to know if you are following a strict diet: the Barbecue recipe includes roasted sugar syrup in its ingredients list, in quantities too small to show up in the "of which sugars" line. This is not a contradiction — the nutrition declaration and the ingredients list follow different rules — but it is better to know it than to discover it on the label.

In regulatory terms, two claims are governed and verifiable here: "no added sugars" and "low fat" rest on precise thresholds set by European regulation, which these recipes meet. No promise of an effect, on the other hand — on weight, satiety or digestion — is permitted for a sauce. This product does not support a diet: it makes a diet bearable, which is not the same thing.

Ingredients list

The composition varies with the flavour. Two representative examples:

Barbecue: water, tomato purée, modified maize starch, salt, roasted sugar syrup, onion, food acids (acetic acid, citric acid), paprika, vinegar, garlic, thickener (guar gum), smoke flavouring, chilli, preservative (potassium sorbate), parsley, sweetener (sucralose).

Ketchup: water, tomato purée, modified maize starch, salt, food acids (citric acid, acetic acid), onion, preservative (potassium sorbate), chilli, sage, nutmeg, cinnamon, sweetener (sucralose).

The allergens change from one flavour to another: you must check the label on the bottle you choose. The mayonnaise-style sauces contain EGG and MUSTARD; the Teriyaki contains SOYA and GLUTEN; some curry recipes contain LACTOSE. Most flavours are gluten free and lactose free, but not all of them.

How do you use Rabeko sauces?

Serving: 15 to 20 g depending on the dish. Preparation: shake before use; the sauce is used straight from the bottle, with no dilution. Temperature: hot or cold. Uses: alongside grilled meat, fish and vegetables; dressing salads, sandwiches and wraps; as a dipping sauce; as a marinade or the base of a cooked dish. Storage: in the fridge once opened, to be used within four weeks.

Shake the bottle properly, not for three seconds. These sauces are thickened with guar gum and starch, without a heavy emulsifier: the texture separates slightly when left to stand. A well-shaken bottle gives an even sauce; a barely shaken one gives a thin liquid first, then a thick residue at the bottom.

They hold up to cooking, and that is what they do best. A spoonful of Teriyaki or Barbecue added to a chicken breast at the end of cooking turns a cutting-phase meal into something edible. As a marinade, leave it to work for at least twenty minutes before cooking.

Refrigerating after opening is not optional. These sauces contain a great deal of water and very little sugar or fat — two natural preservatives that they have precisely been stripped of. Potassium sorbate does the rest, but four weeks refrigerated after opening is the sensible limit.

To round out a lighter kitchen, the same logic exists elsewhere: a cooking spray replaces the oil in the pan, and a zero jam does the same job on your morning toast.

Who are these sauces for, and who are they not for?

They are for anyone following a controlled diet who has had enough of plain chicken and rice. That is the number one reason people buy them, and it is a perfectly legitimate one: a diet you stick to for three months beats a perfect diet abandoned after ten days.

They are not suitable without checking if you have an allergy. This is the most important point on this page: the allergens vary with the flavour. Egg, mustard, soya, gluten and lactose may be present depending on the recipe. Do not rely on what is true of one flavour, read the label of the one you are buying.

They are not recommended for pregnant or breastfeeding women, in line with the statement carried by the manufacturer. And if you are following a strict medical diet — low salt, low residue — ask a healthcare professional for advice: the salt content varies with the flavour and is not negligible in some of them.

What you should not expect from them. They do not make you lose weight: they avoid adding calories, which is very different. They have no digestive or metabolic virtue. And the manufacturer notes a possible laxative effect if consumed to excess — meaning: if you empty a bottle in two days. At 20 g per meal, the question does not arise.

Zero sauce, or a conventional sauce in small amounts?

That is the real question, and it deserves better than a sales answer.

A teaspoon of conventional mayonnaise is around 35 kcal. That is not the end of the world. If you eat a balanced diet and have no numerical target, a small amount of a good sauce beats a product with fifteen ingredients including modified starch and sucralose. We say so freely across the counter, even if it is not what you would expect a retailer to say.

Zero sauce comes into its own when quantity is the problem. If you are one of those people who drown a plate in sauce, or if you are going through a period of restriction where every ten calories count, the gap becomes real: 5 kcal against 140 for the same amount of mayonnaise. That, and only that, is where this product changes something.

Another approach exists and costs less: seasoning with flavourings and sweeteners, spices, lemon, balsamic vinegar. It is less convenient than a bottle, but it is cooking without additives. To compare the ranges available, our Callowfit department offers another brand in the same niche, and our weight loss department brings together the products designed for this phase.

Frequently asked questions

How many calories are there in a serving?

Between 3 and 5 kcal for a 20 g serving, depending on the flavour, on the basis of 15 to 25 kcal per 100 g. That is the useful figure: nobody eats 100 g of sauce. A conventional sauce of the same volume provides between 30 and 140 kcal.

Which flavours are available?

In the range: Ketchup, BBQ, Curry, Samouraï, Burger, Sweet Mayo, Truffle Mayo, Teriyaki, Honey Mustard, Snack Sauce, Sriracha, Garlic Zero, Sauce César and Sweet Chili. The composition changes from one flavour to another, allergens included.

Do these sauces contain sugar?

The nutrition declaration gives 0 to 0.5 g of sugars per 100 g depending on the flavour, and the "no added sugars" claim is met. The Barbecue recipe does, however, include roasted sugar syrup in its ingredients list, in quantities too small to show up in the sugars line.

Which allergens should you watch out for?

That depends entirely on the flavour. The mayonnaise-style sauces contain egg and mustard, the Teriyaki soya and gluten, some curry recipes lactose. Most flavours are gluten free and lactose free, but you have to check bottle by bottle.

Can they be heated?

Yes, they can be used hot or cold. Added to meat at the end of cooking, or as a marinade twenty minutes beforehand, they hold up perfectly. This is in fact their most interesting use, more so than simply as a cold accompanying sauce.

How long do they keep once opened?

Four weeks in the fridge, with the bottle tightly closed. These recipes contain a great deal of water and very little sugar or fat, which are the natural preservatives of a conventional sauce. Refrigeration is therefore not a superfluous precaution.

Are they suitable for vegetarians?

Most of them are, but not those containing egg yolk — the mayonnaise-style recipes. As with the allergens, the answer depends on the flavour chosen and is there to be read on the bottle's label.

Where can you buy Rabeko sauces?

The bottles can be ordered from this page in the flavours available, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the aisle customers spend the longest in front of — and our advice is always the same: take two different ones rather than the same one twice. Over a three-month cutting phase, boredom arrives faster than hunger. The rest of our selection can be browsed in the sports nutrition department.

What is Rabeko's Sirop Zero?

Rabeko Sirop Zero is a sugar-free topping syrup at 8 kcal per 100 g. You pour it over pancakes, fromage blanc, oat flakes or into a coffee, exactly like a conventional syrup, but without the calories that usually come with it.

It belongs to the same family as our zero sauces, except that it is runnier and exclusively sweet. Its texture comes from two plant-based thickeners, cellulose gum and xanthan gum, and its sweetness from sucralose. It is that combination that makes a thick topping possible with no sugar and no fat. The rest of the Dutch range can be found in our Rabeko aisle.

The flavours we list: Chocolate and Salted Caramel. The manufacturer's documentation mentions two more, Vanilla and Strawberry, which are not in the catalogue as things stand. The list of variants available on this page is what counts.

What is in Sirop Zero?

The per-serving values are calculated from the per 100 g column published by the manufacturer.

8 kcal per 100 g is the figure that sums up the whole product. A generous 20 g serving delivers less than two calories, where the same amount of maple syrup delivers around sixty and 17 g of sugars. On a day when you are counting, the difference is far from trivial: it is what lets you keep a dessert without changing your total.

Salt is the only line that varies sharply from one flavour to another, and that stands to reason: Salted Caramel contains salt as a declared ingredient, which Chocolate does not. If you are watching your sodium intake, that is the point to look at.

One inconsistency deserves to be flagged rather than glossed over. The composition of Salted Caramel lists roasted sugar syrup among its ingredients, while the nutrition table declares 0 g of sugars per 100 g. The amount is in all likelihood very small and rounded down to zero, but we are not going to make that call on the manufacturer's behalf. If you need precise control over your carbohydrates, the label on the bottle you receive is what counts.

A final word on what the product cannot claim: no health claim is associated with this type of syrup. It does not help anyone lose weight in itself — it simply avoids adding calories where a conventional syrup would add them. The distinction matters, and it is already a good argument.

Ingredients list

Chocolate flavour: water, flavourings, thickeners (cellulose gum, xanthan gum), fat-reduced cocoa powder, sweetener (sucralose), preservatives (potassium sorbate, sodium benzoate).

Salted Caramel flavour: water, modified maize starch, salt, thickeners (xanthan gum, cellulose gum), natural flavouring, roasted sugar syrup, preservatives (potassium sorbate, sodium benzoate), acidity regulator (citric acid), sweetener (sucralose).

Gluten-free, lactose-free, with no major declared allergen — to be checked according to the flavour chosen.

How do you use Sirop Zero?

Amount: 10 to 20 g per use. Timing: at breakfast, as a snack or for dessert. Frequency: as you like, it is a condiment. Storage: in the fridge once opened, to be consumed within four weeks. Before each use: shake vigorously.

Shaking is not optional. The gums used here reorganise themselves at rest, and the syrup separates slightly in the bottle. Without shaking, the first spoonful is runny and the last one too thick. A few seconds are enough.

The best use, the one this product really exists for, is evening fromage blanc or skyr: 20 g of syrup turns a plain product into a dessert for less than two calories. It also works very well on protein pancakes or on a oat flour porridge, where it replaces honey without the calorie cost.

In baking, bear in mind that it does not behave like sugar: it provides neither structure, nor caramelisation, nor preservation. It is there to top or to flavour, not to replace the sugar in a batter. That is the limit of the category and it is better to know it before ruining a cake.

The fridge once opened is a genuine instruction, not a precaution of principle: the water content is high and the preservatives present do not do away with the need for cold. Four weeks is the period stated by the manufacturer.

Who is Sirop Zero for, and who is it not for?

It suits someone on a calorie deficit who does not want to give up sweet things, someone limiting their carbohydrates, and someone who eats a lot of plain dairy and ends up growing tired of it.

The formula is gluten-free and lactose-free, with no major declared allergen, which makes it accessible to most exclusion diets. The composition does vary by flavour, though: check the label on the bottle you receive if you have a serious allergy.

The manufacturer advises against it for pregnant and breastfeeding women. That statement is unusual for a topping syrup and we are reproducing it exactly as it is worded, without interpreting it: if you are pregnant, the question is one for your doctor.

It also flags a possible laxative effect if consumed to excess. At 10 or 20 g per use, that is not a problem at all; emptying half a bottle over a plate of pancakes is another matter.

What you should not expect from it: this is not a slimming product. It makes nobody lose anything. What it does is avoid adding 60 kcal and 17 g of sugars to a dessert, which is only worth something if the rest of the day is coherent. And if the aftertaste of sweeteners bothers you, no quantity will make it pleasant: that is a matter of palate, not of dosage.

Zero syrup or zero jam?

The two sit on the same shelf and are chosen according to the texture you are after.

Zero jam is thicker and contains pieces or fruit purée, which gives it body and a taste closer to the original product. It is the better choice for spreading, for lining the bottom of a yoghurt, or when you want a texture that holds. It generally delivers slightly more calories, a few dozen per 100 g, which is still very low.

The syrup is runny, it pours and spreads itself out. It is the better choice for topping, for flavouring a hot drink, or for stirring into fromage blanc, where jam would form clumps. It also goes lower in calories, at 8 kcal per 100 g.

If what you need is more on the savoury side — cooking without fat, dressing a salad — then calorie-free sauces are what to turn to. And if you are looking to flavour a powder rather than to top something, flavourings and sweeteners answer that need better. One classic and devastating pairing: this syrup over a spoonful of peanut butter, on fromage blanc.

Frequently asked questions

How many calories in a serving?

Around 1.6 kcal for a 20 g serving, the product being listed at 8 kcal per 100 g. By way of comparison, 20 g of maple syrup delivers around sixty calories and 17 g of sugars. That is the whole point of the product.

Does it need to be kept in the fridge?

Yes, once opened, and consumed within four weeks. The water content is high and the preservatives present are no substitute for cold. Before opening, a dry spot away from the light is enough.

Why does the bottle need shaking?

Because the gums that give the syrup its texture reorganise themselves at rest and cause a slight separation. Without shaking, the consistency is uneven from one use to the next. A few seconds of vigorous shaking are enough to restore the original texture.

Can it be used in baking?

For topping something already baked, yes. For replacing the sugar in a batter, no: it provides neither structure, nor caramelisation, nor any hold under heat. It is a finishing product, and that is what it does best.

Does it really contain zero sugar?

The nutrition table declares 0 g of sugars per 100 g. The composition of the Salted Caramel flavour does, however, list roasted sugar syrup among the ingredients, in a very small amount. If you need to count your carbohydrates precisely, the label on the bottle you receive is the only reference.

What is the difference between the flavours?

Chocolate contains fat-reduced cocoa powder and has a very short composition. Salted Caramel is more complex: modified maize starch, salt declared as an ingredient, natural flavouring and roasted sugar syrup. The latter is also saltier, which is the point to look at if you are watching your sodium.

Is there a laxative effect?

The manufacturer flags one if consumed to excess, which is a standard statement for products thickened with gums. At the recommended servings of 10 to 20 g, there is nothing to worry about. It is with very generous, repeated use that the question arises.

Where can you buy Rabeko's Sirop Zero?

The flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we put into the hands of people who give in every single evening: a fromage blanc with a topping solves the problem better than a lecture on willpower. The rest of the sugar-free treats aisle can be browsed in our sports nutrition section.

What is the Rabeko Zero Cooking Spray?

It is a rapeseed oil aerosol designed to grease a pan, a tin or the food itself, with a short burst rather than a drizzle poured by hand. One serving corresponds to 0.6 ml, or roughly half a second of spraying, and provides 4.9 kcal.

The composition runs to two lines: 97.5% refined rapeseed oil and 2.5% rapeseed lecithin (E322) as a stabiliser. The propellant is compressed air, not a synthetic gas: that is a genuine point, because on this type of product the propellant is part of what you put on the plate.

Let us say straight away what the name does not. “Zero” is a trade name, not a nutritional value. What the can holds is oil, at 810 kcal per 100 ml, and it is nothing like a calorie-free product in the regulatory sense. What this spray sells is control over quantity: half a second of spraying in place of a splash of oil. The rest of the range is in our Rabeko section, and the whole category in cooking spray.

What does one spray contain?

The net volume of the can does not appear in the data supplied by the manufacturer: we therefore cannot tell you how many sprays it holds. Divide the volume printed on the label by 0.6 ml to work it out.

The calculation that justifies this product is simple, and it is worth doing once. A splash of oil poured by hand into a pan is easily a tablespoon, that is around 10 ml and 90 kcal. One press of the spray is 0.6 ml and 4.9 kcal. On a single dish the gap is around 85 kcal; over two meals a day for a week, it passes the thousand mark. That, and nowhere else, is where the value of the product lies.

A second reading point: 7.2 g of saturates per 100 ml, or 8% of the fat. That is low, and it is the signature of rapeseed oil — markedly less saturated than butter or coconut oil. Per serving that comes to 0.04 g, an amount with no effect on a day's balance.

Two regulatory clarifications to finish, because they are often mishandled in this product category. A “calorie-free” claim requires less than 4 kcal per 100 ml: this spray provides 810, so the claim does not apply to it. And rapeseed oil carries no authorised health claim purely on the strength of its fatty acid composition at this level of intake. What we are describing, then, is a kitchen tool, not a health food.

How should you use the cooking spray?

Dose: one press of about half a second, that is 0.6 ml. Distance: 20 cm from the surface. When: on a cold pan, or straight onto the food before cooking. Frequency: as often as you cook. Duration: none, this is a cooking ingredient and not a supplement.

Two actions determine the result. Shake the can before each use: the oil and the lecithin separate when left to stand, and an unshaken can sprays unevenly. And spray from 20 cm: any closer and you get a puddle in the middle of the pan instead of an even film, which cancels out the whole point of the method.

The most important instruction concerns safety, and it is not decorative. Never spray into a hot oven, towards a naked flame or onto an already scorching hob. This is an extremely flammable aerosol: the jet can catch fire. The right habit is to grease the pan cold, then put it on to heat.

In practice, one press is enough for a 24 cm pan, two for a cake tin. The taste of refined rapeseed oil is neutral, which makes it usable on meat as readily as on pancakes or roast vegetables. It stops food sticking, which remains its primary function: this is not a dressing oil, and it will bring no flavour to a salad.

Who is this spray for, and who is it not for?

It suits those who weigh their food and have realised that cooking oil is the most underestimated line in a day. It also suits those who cook ahead for the week: over ten pans, the difference is real. And it does a service to anyone who never has a light hand with the oil bottle, which is a great many people.

The safety wording is that of an aerosol and must be followed to the letter. Pressurised container: may burst if heated. Keep away from heat, hot surfaces, sparks and naked flames. Do not smoke nearby. Do not pierce or burn the can, even when empty. Protect from sunlight and do not expose to temperatures above 50 °C. Keep out of reach of children.

It is not for you if you are allergic to rapeseed, the lecithin also being derived from that plant. Nor is it for deep frying or for any cooking that calls for a real volume of fat: 0.6 ml does not replace 20 ml, and a spray is not made for that.

What you should not expect of it: this is not a slimming product, and the name “Zero” must not mislead you. The can contains pure oil at 810 kcal per 100 ml. If you press for five seconds instead of half a second, you have poured the equivalent of a teaspoon of oil and the benefit has gone. Everything hangs on the length of the press.

Rabeko spray or More 2 Kcals spray?

We sell both, and the question comes up regularly at the counter. They do the same job, with two different approaches.

The spray from the More brand is built around an even lower stated energy value per press, with a vegan formulation. It is the better choice if your aim is to go as low as possible on the “cooking fats” line, or if you use many presses over large surfaces.

The Rabeko wins on the simplicity of the ingredients list: two components, both derived from rapeseed, plus compressed air. No third-party emulsifier, no synthetic propellant. If your criterion is “as few ingredients as possible” rather than “as few calories as possible”, this is the one to take. In both cases the technique counts for more than the brand: a short press, from 20 cm, onto a cold surface. The rest of the products that serve the same logic in the kitchen are in our zero sauce and zero-sugar jam sections, and the whole approach in weight loss.

Frequently asked questions

Is the spray really zero calorie?

No, and you should not go by the name. The can contains rapeseed oil at 810 kcal per 100 ml. What is low is the serving: 0.6 ml per press, that is 4.9 kcal. The regulated “calorie-free” claim requires less than 4 kcal per 100 ml, so it does not apply here.

How many presses are there in a can?

We cannot say: the net volume does not appear in the data the manufacturer has supplied to us. The sum is simple once you have the can in hand: divide the volume printed on the label by 0.6 ml, which is the reference serving in the nutrition table.

Can you spray straight into a hot pan?

No, and this is the most important safety instruction. This is an extremely flammable aerosol: never spray towards a naked flame, a scorching hob or the inside of a hot oven. Grease the pan cold, then put it on to heat.

What flavour does it give food?

None, or almost none. Refined rapeseed oil has a neutral taste, which makes it usable on savoury and sweet alike — a pan of vegetables just as much as pancakes. That is an advantage for greasing, and a limitation if you were after an oil with character: this is not a seasoning product.

Does the can need shaking before use?

Yes, every time. The oil and the lecithin separate when left to stand, and an unshaken can sprays unevenly: you get droplets instead of a film. It is the leading cause of disappointment with this type of product, and it is settled in two seconds.

Is it suitable for vegetarians and vegans?

Yes. The only two ingredients are refined rapeseed oil and rapeseed lecithin, both of plant origin, and the propellant is compressed air. Do take care, however, if you are allergic to rapeseed: both components come from it.

Can it be used in the oven or in an air fryer?

On the food before it goes in, yes, and it is a very handy use for roast vegetables or potatoes. Never inside an already hot oven, though, for the safety reason already given. Spray into the cold dish, then start the cooking.

Where to buy the Rabeko Zero Cooking Spray?

The can is available to order from this page, and we ship throughout France and Europe. It is an everyday product rather than a one-off purchase: those who adopt it order it again without fail.

At the Vendargues shop, about ten minutes from Montpellier, it is one of the few products we let people try on the spot, because the length of the press changes everything and it is learnt in ten seconds. Half a second, from twenty centimetres: any longer and you are pouring oil just as before.

What is Raw Nutrition's CBUM Essential Pre Workout?

It is a powdered pre-workout booster to be mixed with liquid, dosed at one scoop of about 17 g. It carries the initials of Chris Bumstead, the athlete associated with the American brand Raw Nutrition, whose range we stock in the Raw Nutrition section.

Its distinguishing feature has less to do with its ingredient list — a conventional one — than with the way that list is published: every active is quantified individually. No "proprietary blend", no aggregate total to hide behind. You know exactly what the scoop contains, and that is still far from the norm on this shelf.

The formula combines four families. Pump actives, with 4 g of L-citrulline and 1 g of betaine. A muscle buffering active, 3.2 g of beta-alanine. Stimulation and focus actives, 200 mg of anhydrous caffeine and 1 g of L-tyrosine. And a hydration base, 1 g of taurine and 500 mg of Himalayan pink salt, rounded off with 2.4 µg of vitamin B12. This product contains no creatine, which places it in our pre workout without creatine section. The flavours stocked: Blue Raspberry, Peche Mango, Watermelon, Fruit Burst, Orange and Citrus Grapefruit.

What does a 17 g serving contain?

Add it up: 10.9 g of declared actives in a 17 g serving. The rest is citric acid, malic acid, flavourings, sucralose and anti-caking agents. A ratio of two thirds actives is respectable — and it is a calculation you simply cannot carry out on a proprietary-blend product.

4 g of citrulline is a full dose. Plenty of boosters advertise it and put in one gram, which means nothing. On this count, the product is serious. The same goes for the 3.2 g of beta-alanine: that is the amount found in formulas that actually dose it, rather than the usual decorative pinch.

The 200 mg of caffeine deserves a sentence of its own, because it is a deliberate choice. The equivalent of two espressos, where some "extreme" formulas climb to 350 or 400 mg. That dose leaves you room for a coffee during the day without going past the EFSA benchmarks, which set 200 mg in a single dose and 400 mg per day as not raising safety concerns in healthy adults. It is a strong product, not a brutal one.

One essential regulatory clarification, and it applies to almost the whole list: citrulline, beta-alanine, tyrosine, taurine and betaine have no authorised health claim in Europe. So we describe doses, not promised effects. The only usable claim here is the one for vitamin B12, at 100 % of the NRV: vitamin B12 contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue and to the normal functioning of the nervous system.

Finally, the net weight of the tub does not appear in the data supplied to us: we cannot work out the number of servings. Divide the weight printed on the packaging by 17 g.

How do you take Essential Pre Workout?

Dose: 1 scoop of about 17 g. Liquid: 200 to 400 ml of cool water. Timing: 20 to 30 minutes before the warm-up. Frequency: training days only, 2 scoops a day at most. Duration: a 2-week break every 8 to 10 weeks of use.

Always start with a single scoop, even if you are used to boosters. Two reasons: tolerance to 200 mg of caffeine varies a great deal from person to person, and the 3.2 g of beta-alanine cause a tingling that takes you by surprise the first time. Experienced users can go up to two scoops in 400 to 500 ml of water, but that means 400 mg of caffeine — the daily ceiling, with nothing else alongside it.

Shake vigorously, ideally in a shaker with a ball: the powder dissolves well in cold water but remains acidic and concentrated. Drink it straight away. For a morning session, the manufacturer advises taking it on an empty stomach with an extra glass of water; for an afternoon workout, leave at least three hours after your last main meal.

The most useful rule is the one about frequency: training days only. Taking a booster every day, rest days included, is the surest way to build up a tolerance and feel nothing at all after a month. The two-week break every eight to ten weeks serves the same purpose. And never take it after 16:00: caffeine has a half-life of several hours, and shortened sleep costs more than a good session brings in.

Who is this booster for, and who is it not for?

It is aimed at adults over 18 who train during the day and want a product that is well dosed but readable. It suits someone who wants verifiable figures rather than an aggressive formula name.

The manufacturer does not recommend it for pregnant or breastfeeding women or for people sensitive to caffeine, and asks that it not be consumed after 16:00. If you are on any medical treatment, consult a doctor before use.

Two normal effects to know about before you meet them. The skin tingling — face, neck, forearms — comes from the beta-alanine, appears 15 to 20 minutes after taking it and fades within half an hour. It is harmless. Caffeine, for its part, can cause jitteriness, tremors or palpitations if you are not used to it or if you stack it with a coffee.

On allergens: the product is made in a facility that handles MILK, SOYA, EGGS and GLUTEN. The manufacturer states that it is suitable for vegetarians but not suitable for vegans — check this point if your diet requires it.

What not to expect from it: it contains no creatine, so it does not replace your creatine monohydrate, which remains the best-documented supplement for strength. It does not make you lose weight. And it will not make up for a four-hour night: a booster masks fatigue, it does not remove it.

Essential Pre Workout or citrulline on its own?

This is the honest comparison to make, because many experienced athletes end up building their own pre-workout rather than buying a ready-made formula.

Citrulline on its own is the better choice in three cases. If you want to control each component: 6 or 8 g of citrulline instead of 4, without touching the rest. If you train in the evening and want no caffeine at all — you can then pair it with a product from our caffeine-free booster section. And if you tolerate beta-alanine poorly, since the tingling puts some people off. A pure powder generally costs less per gram of active.

The complete formula is the better choice everywhere else, for a plain and decisive reason: it is prepared in one go. Measuring out four different powders every session evening is something nobody keeps up for long. It also has the merit of offering coherent doses — 4 g of citrulline and 3.2 g of beta-alanine are quantities you would have chosen yourself — and a decent taste, which pure powders do not have. If you are starting out, take the formula; if you are experienced and watchful about the price per gram, build your own.

Frequently asked questions

How much caffeine, and can you take two servings?

200 mg per scoop, the equivalent of two espressos. The manufacturer caps it at two scoops a day, that is 400 mg — the daily total that EFSA considers as not raising safety concerns in healthy adults, but only if you drink nothing else containing caffeine. In practice, one scoop is enough for the vast majority of people.

Why the tingling after taking it?

It is the beta-alanine, at 3.2 g per serving: a known effect called paraesthesia, which affects the face, the neck and the forearms 15 to 20 minutes after taking it. It is harmless and it lessens with habit. If the sensation really bothers you, mix it into 400 ml rather than 200 and drink more slowly.

Does this booster contain creatine?

No, none at all. It is a formulation choice, and it is rather good news: creatine is taken every day, rest days included, whereas a booster is only taken on training days. The two are therefore easier to manage separately — take your creatine on its own, at whatever time suits you.

What is Himalayan pink salt doing in the formula?

It provides sodium, at a level of 0.2 g of salt per serving. Sodium is one of the electrolytes lost through sweat, and its presence in a pre-workout is consistent with an intense session. Let us be clear that no health claim is authorised for pink salt as such, and that its mineral composition is in no way exceptional compared with ordinary salt.

Can you take it on an empty stomach in the morning?

Yes, that is what the manufacturer recommends for morning sessions, with an extra glass of water. At 10 kcal, the drink breaks practically nothing. Just be aware that 200 mg of caffeine on an empty stomach hits harder — if you feel nauseous, take it after a few mouthfuls of food.

How many servings are there in a tub?

The net weight of the packaging does not appear in the data supplied by the manufacturer, so we cannot calculate it without risk of error. Divide the weight printed on the packaging by 17 g, the weight of one scoop.

Is it suitable for vegans?

No. The manufacturer explicitly states that the product is suitable for vegetarians but not for vegans. It is also made in a facility that handles milk, soya, eggs and gluten: in case of severe allergy to any of them, abstain.

Where to buy Raw Nutrition CBUM Essential Pre Workout?

The flavours can be ordered from this page, and we ship throughout France and Europe.

A booster is chosen first and foremost on its label, and that is an exercise we are happy to go through with you at the Vendargues shop, about ten minutes from Montpellier: take this tub, take the one next to it, and look for the "citrulline" line. When one shows 4,000 mg and the other a global blend with no detail, the comparison is over before it has begun. The rest of the amino acids can be found in the taurine section and in our sports nutrition range.

What is Raw Nutrition Hydration?

Raw Nutrition Hydration is an electrolyte powder to be mixed with water, designed to be drunk during or straight after exercise. One scoop of roughly 6.6 g provides 500 mg of sodium, 150 mg of potassium, 50 mg of magnesium and 500 mg of coconut water powder. There is nothing else in the formula beyond those four inputs, an acidity regulator, a flavouring, a sweetener and an anti-caking agent.

So this is a hydration drink, not an energy drink: it contains no caffeine, no carbohydrates in any meaningful amount and no amino acids. It does not replace water, it replaces what you lose in the water — that is, the minerals flushed out through sweat. The distinction looks obvious written down like that; it is far less obvious on the shelf, where the two families look much alike.

Raw Nutrition is an American brand whose remaining range appears in our Raw Nutrition section. This particular product sits in our electrolytes selection, alongside formulas with more or less sodium depending on the intended use.

What does a dose of Raw Nutrition Hydration contain?

The NRV percentages are calculated from the European reference values: 2,000 mg for potassium, 375 mg for magnesium. Sodium has no reference value of that kind.

The figure that really matters in this formula is the sodium: 500 mg per scoop. It is the mineral you lose most through sweat, by a long way, and it is the one most people never think to replace. For scale, 500 mg of sodium corresponds to roughly 1.25 g of table salt. For an hour-long session in an air-conditioned gym, that is generous. For two hours of running in July in Montpellier, it is reasonable.

The other two minerals are dosed far more modestly, and it is better said plainly than glossed over: at 150 mg of potassium and 50 mg of magnesium, the product stays below the regulatory threshold that would allow it to be called a “source of” either one. They are there to accompany the sodium, not as the main contribution. If what you actually need is magnesium, our magnesium section is where to go, with dosages in an entirely different league.

The coconut water powder, at 500 mg, is a supporting and flavouring ingredient. You sometimes read that it amounts to an electrolyte source in its own right: at that quantity, no. The product's minerals come from the added salts — sodium chloride, potassium citrate, magnesium citrate — not from the coconut.

Data missing from the manufacturer's documentation: the energy value per scoop and the number of servings per tub are not disclosed. We will not invent them. The net content is shown on the packaging you receive.

Ingredients list

Coconut water powder, sodium chloride, potassium citrate, magnesium citrate, citric acid, flavourings, sweetener (sucralose), silicon dioxide.

No major allergen is declared as an ingredient. The manufacturer does, however, state that production takes place on equipment that also handles MILK, SOYA, EGGS, GLUTEN and TREE NUTS.

How should Raw Nutrition Hydration be taken?

Dose: 1 scoop, roughly 6.6 g. Liquid: 300 to 450 ml of water. Timing: during training, or immediately after exercise. Frequency: depending on the session, one dose per workout. Duration: the manufacturer sets no course length — this is not a product used as a course, but session by session.

Shake vigorously until fully dissolved: the salts settle at the bottom of the shaker if you merely stir. The amount of water is a matter of taste, and it changes the result a great deal. At 300 ml, the drink is decidedly salty; at 450 ml, it passes almost for flavoured water. If you are starting out, begin at 450 ml and tighten it up afterwards.

The best way to use it is regular sips through the session rather than a glass downed in one at the end. A bottle prepared in advance and drunk in small amounts does the job better — a shaker or a bottle within reach makes more difference than a dose measured to the tenth of a gram.

A common-sense remark, because we are often asked: in cool weather, for an hour of weight training without much sweating, this product is of little use. It comes into its own as soon as the session runs past the hour, the weather is hot, or you come out with a soaked T-shirt and white marks on your skin. Those marks are your 500 mg of sodium.

Who is Raw Nutrition Hydration for, and who is it not for?

It suits the endurance runner, the CrossFit athlete, the team-sport player in summer, the cyclist, and anyone who sweats heavily and complains of flat ends to their sessions even though their diet is in order. It also works very well for long fasted sessions, where you want nothing calorific added.

It is not for you if you follow a low-salt diet for medical reasons: 500 mg of sodium per dose is not a neutral amount, and that question is one for your doctor before you buy, not after. The same applies with treated high blood pressure or known kidney failure. Pregnant and breastfeeding women should seek the advice of a healthcare professional before taking any supplement.

Nor is it for you if what you are after is energy: there are no carbohydrates and no caffeine here. To sustain a long session energetically, carbohydrates are what you need, over on the side of cyclic dextrin or maltodextrin, and both mix with this powder in the same shaker without any trouble.

What not to expect from it: this product will not make you progress, will not burn fat and does not replace the act of drinking. It complements water, it is not a substitute for it. And it will not fix cramps whose cause lies elsewhere — short sleep, a badly judged session, insufficient overall fluid intake across the day. Mineral supplementation is only one of the factors in play.

Electrolyte powder or EAAs during exercise?

This is the real decision in this category, and it depends entirely on how long the session is and on what you ate beforehand.

An electrolyte powder like this one supplies only minerals and water. It is the better choice when the session is short to medium, when it is hot, when you have eaten within the previous three hours, and when you do not want to add any calories. It is also the simpler choice: one scoop, water, done.

EAAs provide the essential amino acids and, in many formulas, a little electrolyte content alongside. They are the better choice for a long fasted session, early in the morning, or when your last meal was five or six hours ago. Some formulas in fact combine both functions, and they save you stacking two powders.

If you are torn, the question to ask yourself is not “which is better” but “what am I short of during this particular session”. You are sweating and you are well fed: electrolytes. You have been training fasted for a long stretch: EAAs, or both together. And for very long efforts, neither one removes the need for carbohydrates, which are to be found over on the side of energy drinks and carbohydrate powders.

Frequently asked questions

How much sodium per dose, and is that a lot?

500 mg of sodium per 6.6 g scoop, the equivalent of roughly 1.25 g of salt. It is a solid dose, matched to genuine sweating. For a short session with little sweat, it is more than you need; for two hours in high summer, it is consistent with the losses.

Can you drink it outside of sessions?

The manufacturer positions the product during or after exercise. Nothing stops you drinking it in very hot weather outside of sport, but that is not its intended use, and your sodium intake still bears watching if you already get plenty of it from food.

Does it replace water?

No, and that is the most common confusion. The powder is diluted in water: it adds minerals to your hydration, it does not replace it. Your requirements in terms of volume of water stay exactly the same.

Are there any carbohydrates or caffeine?

Neither one. The formula consists of mineral salts, coconut water powder, an acidity regulator, a flavouring, sucralose and an anti-caking agent. No stimulant, which makes it usable in the evening with no consequences for sleep.

Is 50 mg of magnesium enough?

Not if your aim is a magnesium intake. At 50 mg, you are at about 13% of the nutrient reference value, below the threshold that would qualify the product as a source of magnesium. This magnesium accompanies the sodium, it does not replace it as a selling point.

Can it be mixed with other powders?

Yes, with no particular difficulty alongside carbohydrates or amino acids in the same shaker. Just avoid adding a protein to it: the mix turns thick and unpleasant to drink during exercise, and that is not the moment of the day for it.

Is it suitable for vegetarians and vegans?

No ingredient of animal origin appears in the list. The manufacturer does not, however, explicitly claim vegan status, and manufacturing takes place on equipment that handles milk and eggs among other things. If the requirement is strict, the label on the tub you receive is what counts.

Where can you buy Raw Nutrition Hydration?

The product can be ordered from this page, and we ship anywhere in France and Europe. At the Vendargues shop, around ten minutes from Montpellier, this is the powder we bring out as soon as the thermometer passes thirty degrees and a customer describes flat ends to their sessions for no apparent reason: nine times out of ten, the answer lies in sodium, not in another booster. The rest of the range can be browsed in our sports nutrition section.

What is Raw Nutrition Pre Extreme?

Raw Nutrition Pre Extreme is a pre-workout powder whose serving weighs 12 g and delivers 400 mg of caffeine. Raw Nutrition is an American brand whose formulas are developed with bodybuilder Chris Bumstead; this one is squarely positioned on the stimulation side rather than the pump side.

Six active ingredients make up the formula, all quantified to the milligram: 3.5 g of CarnoSyn® beta-alanine, 2.5 g of citrulline malate, 1.5 g of L-tyrosine, 1.5 g of agmatine sulphate, 1 g of anhydrous betaine and 500 mg of NitroRocket®, a patented rocket extract (Eruca sativa). No proprietary blend.

The flavours on offer: Fruit Burst, Tropical Paradise and Kiwi Blueberry. The formulation is declared GMO-free, aspartame-free and free from artificial colourings. The product joins our pre-workouts and Raw Nutrition sections.

What does a 12 g serving contain?

Everything is quantified, with the exception of the “of which sugars” line. The manufacturer does not publish the net weight of the tub: we cannot state the number of servings, so divide the weight on the packaging by 12 g.

The 400 mg of caffeine in a 12 g scoop represents a rare density: as much as formulas two to three times bulkier. EFSA takes 400 mg as the total daily intake that does not raise safety concerns for a healthy adult, and 200 mg for a single dose. So in one single scoop you are at your ceiling for the day — morning coffee not included.

Two honest remarks about the rest of the formula. The 2.5 g of citrulline malate is a modest dose: this product is not built around the pump, and if that is what you are after, look elsewhere. And the 1 g of betaine stays below the threshold of 1.5 g per day above which European regulation permits the claim on homocysteine metabolism — so we cannot invoke it here. On the other hand, the 3.5 g of CarnoSyn® beta-alanine, a patented raw material, is a serious dose. For citrulline, agmatine, tyrosine and rocket extract, no claim exists in Europe.

How should you dose Pre Extreme?

Serving: 1 scoop of 12 g, without exceeding one per day. Liquid: 250 to 300 ml of cold water. Timing: 30 to 45 minutes before training. Frequency: occasional use, depending on how intense the sessions are. Duration: breaks of 1 to 2 weeks every 8 weeks.

Start with half a scoop if you are not used to heavily dosed formulas. At 400 mg of caffeine in 12 g of powder, misjudging it is costly: shakes, racing heart, session ruined.

The timing instruction is stricter here than on most products: nothing after 14:00 according to the manufacturer, and no consumption within the 6 hours before bedtime. At 400 mg, that is not an excessive precaution. Avoid any other source of caffeine on the same day.

The manufacturer suggests a light carbohydrate-rich snack 60 to 90 minutes before taking it, and increased hydration during the session. Expect tingling from the 3.5 g of beta-alanine: face and extremities, 15 to 30 minutes, harmless.

Who is this pre-workout for, and who is it not for?

It is aimed at experienced adults who are well used to stimulants, for weight training, CrossFit or combat sports sessions scheduled in the morning or early afternoon. It is a high-intensity product, to be kept for the sessions that warrant it.

The restrictions are explicit. High caffeine content: not recommended for children or for pregnant and breastfeeding women. Not advised for people sensitive to stimulants, or with cardiovascular disorders, high blood pressure or anxiety disorders. Consult a healthcare professional before use if you are on any medication. Do not exceed one scoop per day. The product may contain traces of MILK, SOYA and GLUTEN. Keeps for 24 months in the closed original packaging.

What you should not expect from it. First, a marked pump: with 2.5 g of citrulline malate, that is not what the formula is aiming at, and it would be dishonest to let you think otherwise. Then strength or muscle: a pre-workout acts on alertness and on perceived effort. And finally, catching up on sleep — at 400 mg of caffeine, using this product to make up for short nights is the surest way to string together more bad ones.

Pre Extreme or a pump-focused pre-workout?

Both carry the same shelf label but do not do the same job, and the choice comes down to what you are really looking to feel.

A pump-focused pre-workout — the formulas with 6, 8 or 12 g of citrulline — is the better choice in three cases. You train in long sets and you are after that swollen-muscle sensation. You are sensitive to caffeine and you want the vascular effect without the nervous side. Or you train in the evening, in which case a product from our caffeine-free pre-workout section is the only sensible option. On citrulline dosing, Pre Extreme is clearly outmatched, and we will not claim otherwise.

Pre Extreme wins on pure stimulation and on compactness: 400 mg of caffeine and 3.5 g of beta-alanine in 12 g of powder is a density few formulas reach — many need 30 g to do as much. It also wins on transparency, with six quantified actives and a patented raw material for the beta-alanine. Keep it for two or three sessions a week, and take something else the rest of the time.

Frequently asked questions

400 mg of caffeine, is that too much?

It is the daily ceiling set by EFSA for a healthy adult — reached here in a single serving. For someone accustomed to it and with no contraindication, it is usable occasionally. For everyone else, start with half a scoop, and do not combine it with any other source of caffeine that day.

How many servings in a tub?

The net weight does not appear in the data supplied by the manufacturer, so we cannot calculate it. Divide the weight shown on the packaging by 12 g to obtain the number of servings.

Why so little citrulline?

Because the formula is not built around the pump. Raw Nutrition designed this product around stimulation and endurance under effort, and allocates its active-ingredient budget accordingly: 400 mg of caffeine and 3.5 g of beta-alanine rather than 8 g of citrulline. It is a coherent choice, provided you know what you are buying.

What is NitroRocket®?

A patented rocket extract (Eruca sativa), present at 500 mg. Rocket is naturally rich in nitrates. No health claim is authorised in Europe for this extract: we mention it because it appears on the label with a precise dose.

Can you take it late in the day?

No. The manufacturer asks you to avoid taking it after 14:00 and within the 6 hours before bedtime. That instruction is to be followed to the letter: 400 mg of caffeine at 18:00 means a sleepless night for a lot of people.

Is the tingling normal?

Yes, it comes from the 3.5 g of CarnoSyn® beta-alanine. It appears within a quarter of an hour, affects the face and the extremities, lasts 15 to 30 minutes and has no known consequences. It fades with regular use.

Does the betaine bring anything at this dose?

The gram present here stays below the threshold of 1.5 g per day required for the European claim on homocysteine metabolism. So we cannot attribute anything to it under the regulations. It is a point we would rather flag than pass over in silence.

Where can you buy Raw Nutrition Pre Extreme?

The flavours can be ordered from this page, and we ship throughout France and Europe. It is a product we sell while always asking two questions: how used to stimulants you are, and what time you train.

Our Vendargues shop, about ten minutes from Montpellier, keeps the range in stock, and it is the place where we will explain to you why 12 g of powder can contain as much caffeine as 30 g of another formula. The rest of the range can be compared from sports nutrition.

What is Redcon1 Total War Pre-Workout?

Redcon1 Total War is a powdered pre-workout, to be mixed with water and drunk before the session. The tub holds 441 g, that is 30 servings of 14.7 g, and we stock it in the following flavours: Strawberry Kiwi, Tiger's Blood, Pineapple Juice, Apple, Watermelon, Blue Lemonade, Blue Raspberry, Grape, Strawberry Mango, Sour Gummy Bear, Orange and Rainbow Candy.

This is a heavily caffeinated product, and that is what defines its place in the boosters section. It contains no creatine: if you take any, it still has to be handled separately, which effectively puts it among the creatine-free pre-workouts. Redcon1 is an American brand whose range we stock in the Redcon1 section.

What is in one serving of Total War?

One level 14.7 g serving provides 5 kcal and four actives quantified on the label:

• 320 mg of caffeine, from several sources including caffeine anhydrous and green tea extract;
• 6,000 mg of citrulline malate;
• 3,200 mg of beta-alanine;
• 1,000 mg of taurine.

The formula also contains theanine, agmatine sulfate and what is described as a nootropic complex. Let us be clear: these three elements are not quantified on the labelling available to us. A proprietary complex declared without a dose per ingredient allows no serious comparison with a competitor, and we will not fill that gap with an estimate.

A second useful point: "citrulline malate" refers to a salt, not to pure citrulline. Depending on the ratio used, often 2:1, the 6,000 mg declared correspond to a noticeably smaller amount of citrulline. The ratio is not stated on this product's label; here again, we would rather flag it than put forward a figure.

Finally, neither caffeine, nor beta-alanine, nor citrulline has an authorised health claim in Europe. So we describe what the serving contains, not what it is supposed to produce. The full detail is in the tabs on this page.

How should Total War be taken?

The standard serving is 1 level scoop of 14.7 g mixed into 150 to 200 ml of cold water, to be drunk 20 to 30 minutes before training. If you are not used to stimulants, start with half a scoop to gauge your tolerance before considering the full serving.

The frequency is one intake per training day, and on training days only. The manufacturer recommends not taking it after 15:00 and leaving at least 48 hours between two intakes to limit tolerance build-up, along with cycling of 8 weeks of use followed by 2 weeks off. The 30-serving tub therefore covers roughly two months at three sessions a week.

One figure worth keeping in mind: EFSA considers that single intakes of 200 mg of caffeine and a total of 400 mg a day raise no safety concern in healthy adults. A full serving of Total War delivers 320 in one go, well above the single-intake reference value. Half a serving, at 160 mg, sits below it. Then add up the coffee, tea and energy drinks over the day: it is the total that counts.

Who is Total War for, and who is it not for?

The product is aimed at trained adults who are already used to stimulants. This is a high dose, not a beginner's product.

It is not suitable for under-18s, for pregnant or breastfeeding women, or for people with heart conditions, high blood pressure, anxiety disorders or a known sensitivity to caffeine. If you are on any medication, ask your doctor or pharmacist before taking it. On allergens, the manufacturer states production in a facility that handles milk, soya, egg, peanuts, nuts, fish and crustaceans.

Two effects are worth knowing about before buying. Beta-alanine very often causes tingling in the face and forearms in the minutes after the intake: it is temporary and harmless, but disconcerting the first time. And caffeine at this dose can bring on jitteriness, palpitations or insomnia, especially if taken late. Finally, what not to expect from it: a pre-workout replaces neither sleep, nor the carbohydrates from the previous meal, nor a properly built training programme. Nor does it deliver progress in itself.

Total War or a caffeine-free booster?

The question genuinely arises, and not only for people sensitive to stimulants. Caffeine has a long half-life: a 320 mg dose taken at 18:00 is still largely present at bedtime, and lost sleep costs more, in training terms, than the lift gained.

A product from our caffeine-free booster section is the better choice if you train in the evening, if you already drink coffee during the day, if you tolerate stimulants poorly, or if you want to be able to take one at every session without cycling. These formulas generally keep the citrulline and the beta-alanine and drop the stimulant side.

Total War is the better choice if you train in the morning or early afternoon, if you are after a high dose of caffeine in a single intake, and if you accept the constraint of cycling. There is a third scenario: if your goal is strength rather than energy in the moment, creatine monohydrate is better established and costs far less per day. The two are not mutually exclusive, but the order of priority is not a matter of indifference.

Frequently asked questions

How long before training should Total War be taken?

Twenty to thirty minutes before the session, mixed into 150 to 200 ml of cold water. More than 45 minutes ahead and part of the stimulant effect drops away during the warm-up. Avoid a heavy meal in the two hours beforehand: at this dose, taking it on a very full stomach or on a completely empty one is less well tolerated.

How many coffees does 320 mg of caffeine amount to?

Something like three to four espressos, depending on the grind and the extraction. That is above the 200 mg per intake that EFSA uses as a reference in healthy adults. If you have already drunk coffee during the day, half a scoop is the sensible starting point.

Where does the tingling after the intake come from?

From the beta-alanine, dosed here at 3,200 mg. This pins-and-needles feeling in the face, neck and forearms appears within ten to twenty minutes, lasts about half an hour and is harmless. It fades as you get used to it. If the sensation bothers you, half a serving reduces it accordingly.

Which flavour should you choose?

The tart flavours — Blue Lemonade, Sour Gummy Bear, Rainbow Candy — go down better in a small volume of water, which is exactly the case here. The classic fruit flavours such as Apple, Orange or Watermelon are more neutral if you take it often. As the tub holds 30 servings, it is best not to commit to a very distinctive flavour without having tasted it.

Can Total War be taken every day?

The manufacturer recommends keeping it to training days, with at least 48 hours between two intakes and a cycle of 8 weeks followed by 2 weeks off. Taking it daily builds caffeine tolerance: at the same dose the effect diminishes, and that is what pushes people to raise the dose with no benefit.

Does Total War contain creatine?

No. The ingredients list does not include any. If you are supplementing with creatine, it therefore has to be taken separately, at 3 to 5 g a day, at any time of day since timing does not matter for it.

What exactly is in the nootropic complex?

It is declared without a per-ingredient dose in the labelling data available to us. That is common practice in this category, and a real limitation: there is no way to compare this block with a competitor's. We would rather tell you than turn it into a selling point.

Where can you buy Redcon1 Total War?

You can order it on this page, flavour by flavour, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, the first question we ask about this product concerns the time you train and the coffee already drunk during the day: at 320 mg per serving, that is what determines whether to go for a full scoop, half a scoop, or something else entirely. The whole category is gathered in our sports nutrition selection.

Caffeine reference: EFSA.

What is Rule One 1Lytes?

Rule One 1Lytes is a sugar-free electrolyte powder to mix with water, from Rule One, an American brand. It is made up at a 5.5 g dose and drunk before, during or after a session that makes you sweat.

The formula works on three levels. Five minerals first: sodium, chloride, potassium, magnesium and calcium, supplied by sodium citrate, potassium chloride, magnesium oxide and calcium phosphate. Then three supporting ingredients — L-citrulline malate, taurine, coconut water powder and watermelon powder. Finally two vitamins, A and C, as retinyl palmitate and ascorbic acid.

The manufacturer offers 1Lytes in 165 g for 30 servings and in 220 g for 40 servings; the net weight is shown on the tub label. The flavours listed here, Blue Raspberry and Lemon Lime. The manufacturer also states that the product is third-party lab tested for banned substances — information we attribute to them, not having seen the reports.

What does one serving of 1Lytes contain?

A 5.5 g serving supplies 300 mg of sodium, 460 mg of chloride, 99 mg of potassium, 60 mg of magnesium and 50 mg of calcium, plus 1,000 mg of taurine, for 10 kcal and 1 g of carbohydrate of which 0 g sugars.

The decisive figure is the first one. Human sweat is essentially a dilute sodium chloride solution: sodium is what you lose, far ahead of everything else. It is also the mineral most consistently under-dosed in consumer products, because it gives a salty taste you do not expect from a flavoured drink. At 300 mg per serving, 1Lytes sits well above the formulas that line up eight minerals at token doses.

* Column calculated from the 5.5 g serving, as the manufacturer publishes no per-100 g values; on a powder dosed by the half-scoop it serves as a comparison benchmark, not as a portion. ** No NRV is established for sodium or for taurine. *** Salt calculated using the regulatory conversion sodium × 2.5. The energy value in kilojoules is not disclosed. Nor are the amounts of citrulline malate, vitamin A and vitamin C: that is a genuine gap in the label and we do not fill the boxes with estimates.

A direct consequence of these gaps: we repeat no claim linked to vitamins A and C, since we cannot verify that they reach the required 15% of the NRV. Magnesium does cross that threshold at 16%: magnesium contributes to electrolyte balance, to normal muscle function and to a reduction of tiredness and fatigue. Calcium and potassium stay below it, so their claims cannot be used here. Sodium has none, and neither does taurine. If what you need is magnesium day to day, our magnesium aisle is far better suited than this powder.

How do you mix and dose 1Lytes?

The manufacturer specifies one 5.5 g scoop in 240 to 350 ml of cold water, shaken and then drunk within two hours of mixing.

Three timings are suggested, with stated intervals: 15 to 30 minutes before training, in small sips every 15 to 20 minutes during the session, and immediately after. How often depends on duration and heat, not on any universal figure. No course length is given and there is no reason to set one: this product is taken according to the session, not continuously.

The manufacturer adds an instruction few brands write down, and it is a good one: on prolonged efforts, alternate with plain water rather than stacking up servings. The risk on long outings is not only drinking too little — it is also loading up needlessly.

Who is 1Lytes for, and who is it not for?

The situations where this powder genuinely earns its place are easy to spot: heat and humidity, sessions running over an hour, the “heavy sweater” profile you recognise from the white marks on your kit, training fasted or on a low-carbohydrate diet, two sessions back to back in one day. For an hour of weight training in a temperate gym, water is enough and the day's food does the rest.

The product contains tree nuts (coconut) — an allergen that the words “coconut water” often make people overlook. It is made in a facility that also handles milk, soya, eggs, tree nuts, peanuts, wheat and crustaceans. The manufacturer advises against it for pregnant and breastfeeding women without medical advice and reminds you not to exceed the stated dose. A concentrated sodium intake calls for particular caution in cases of high blood pressure, kidney failure or diuretic treatment: put the question to your doctor beforehand, not afterwards.

What not to expect from it: this is not a pre-workout, it contains no caffeine and it does not give you energy. Nor is it an endurance drink in the regulatory sense — with 1 g of carbohydrate per serving, the formula does not meet the compositional conditions that would allow a claim about endurance performance or about water absorption. Finally, an electrolyte drink makes up for neither a calorie deficit nor a lack of sleep.

1Lytes or a cyclic dextrin on a long outing?

The two products address different problems, and confusing them costs you sessions.

On a two- or three-hour effort — trail running, cycling, triathlon — what limits you first is glycogen, not sodium. That is where cyclic dextrin is the better choice: it supplies the carbohydrate, it is well tolerated digestively, and sodium and glucose share a common transporter in the gut, so the presence of carbohydrate also speeds up water absorption. Maltodextrin does the same job for less money, with a less comfortable osmolarity.

1Lytes is the better choice when carbohydrate is not the issue: a strength session at 32 degrees, fasted training, a two-session day, a cutting phase with restricted salt. It is also the logical partner to a cyclic dextrin on a long event, since carbohydrate powders are generally low in sodium. Nothing stops you mixing the two in the same bottle. For a simply flavoured drink outside training, look instead at the Bolero sugar-free drinks.

Frequently asked questions

How many servings are there in a tub of 1Lytes?

Thirty 5.5 g servings in the 165 g size, forty in the 220 g size. At one serving per sweaty session, that covers one to two months depending on how you train. The net weight of the item you order is printed on the tub label.

How much water should a serving be mixed with?

From 240 to 350 ml of cold water, depending on the concentration you can tolerate. Diluting towards the upper end softens the salty taste and brings the drink closer to a concentration that sits comfortably in the stomach. Drink it within two hours of mixing.

Is 1Lytes an isotonic drink?

No, and the distinction has practical consequences. An isotonic drink in the regulatory sense combines carbohydrate and electrolytes in defined proportions — from 80 to 350 kcal per litre, of which at least 75% comes from carbohydrate. At 10 kcal per serving, 1Lytes does not fall into that category. It is a mineral powder, not a complete sports drink.

How much potassium does a serving supply?

99 mg, or around 5% of the nutrient reference value, which is 2,000 mg a day. That is not much, and it is consistent: sweat contains far less potassium than sodium, and the day's fruit and vegetables supply a great deal more. Do not count on this powder to cover a potassium requirement.

Can you drink it every day?

That is not what it is for. The logic of the product is to make up for real losses: with no sweaty session there is nothing to make up for, and a normal diet supplies sodium in abundance. Keep it for hot days, long sessions and back-to-back training. On ordinary days, water is enough.

Does it contain caffeine or sugar?

Neither. There is no caffeine in the formula: this is not a pre-workout. And the label shows 0 g of sugars for 1 g of carbohydrate per serving, the sweetener being sucralose. It can therefore be drunk in the evening with no effect on sleep, which is not the case with a booster.

What allergens does 1Lytes contain?

It contains tree nuts, in the form of coconut water powder — a point often missed, because coconut water does not spontaneously suggest an allergen. The production site also handles milk, soya, eggs, peanuts, wheat and crustaceans, hence a risk of traces.

Can it be mixed with a protein or with amino acids?

Yes, with no known interaction. Mixing it with a carbohydrate powder even makes sense on long efforts. With a protein, the acidity of the mix can change the texture depending on the formula used: try it on a half serving before committing a whole bottle. The citrulline in 1Lytes is not quantified, so bear that in mind if you already take some separately.

Where can you buy Rule One 1Lytes?

This page lets you order the flavours, and we ship throughout France and Europe. In the Languedoc climate the question is not a theoretical one: between June and September, the losses on an outing around Montpellier are nothing like those of a session in an air-conditioned gym. In our Vendargues shop, about ten minutes from Montpellier, we compare labels on the only line that really counts, the milligrams of sodium per made-up serving. The rest of the range is in our sports nutrition aisle.

What is Rule One's Active BCAA?

Rule One Active BCAA is a powder to be mixed with water and drunk during or after training. A 12.5 g serving provides 5 g of BCAAs at a 2:1:1 ratio, rounded out with 1.5 g of glutamine, 1 g of citrulline, 500 mg of taurine, 350 mg of electrolytes and 350 mg of coconut water powder. The 375 g tub holds 30 servings.

Rule One Proteins is an American brand founded by a family that was already working in sports nutrition before launching its own range. On this particular product, the distinguishing feature is easy to state: this is not a standalone BCAA, it is a BCAA to which a training-drink base has been added. The difference lies in those 350 mg of electrolytes and that coconut water, not in the amino acids themselves.

The flavours in the range: Watermelon, Fruit Punch, Blue Raspberry, Orange and Peach Mango. All are caffeine-free, which means you can drink your serving at the end of the day with no consequences for your sleep. The rest of the range can be browsed in our Rule One section, and the other products in the category in our BCAA selection.

What does a serving of Active BCAA contain?

2.5 g of leucine per serving: that is the figure that counts in a BCAA, and the only one that genuinely separates two products. Leucine is the amino acid that carries most of the family's value; isoleucine and valine come along with it. A 2:1:1 ratio like this one is the original and by far the most common format. The spectacular ratios you see going around — 8:1:1, 10:1:1 — increase the share of leucine at the expense of the other two, without changing much about the total amount taken in.

1 g of citrulline, on the other hand, is a supporting dose, not an active one. In this category, citrulline is normally worked at between 6 and 8 g per serving. At 1 g, it is there to round out the drink's profile, not to play the role it has in a pre-workout. If citrulline is what interests you, our citrulline section offers doses on a completely different scale from this one, and it is more honest to tell you so than to let you believe otherwise.

The formula is low in calories and free from added sugar, its sweetness coming from sucralose and acesulfame potassium. On the regulatory side, one point has to be stated clearly: no health claim is authorised in Europe for BCAAs, glutamine, citrulline or taurine. Not for recovery, not for muscle mass, not for performance. What we can do is tell you exactly what the serving contains and when athletes drink it. The rest is advertising.

Ingredients list

L-leucine, L-isoleucine, L-valine, L-glutamine, L-citrulline, taurine, coconut water powder, sodium (sodium chloride), citric acid, natural and artificial flavourings, malic acid, silicon dioxide, calcium silicate, sucralose, acesulfame potassium, sunflower lecithin, colours depending on the flavour.

Allergen: COCONUT. The manufacturer states that production takes place in a facility that also handles milk, eggs, soya and tree nuts: traces are therefore possible.

How do you take Active BCAA?

Serving: 1 scoop of 12.5 g. Liquid: 300 to 350 ml of cold water. Timing: during your session, or within the 30 minutes that follow. Frequency: one serving per training day; on rest days, between two meals. Duration: the manufacturer sets no course length, the product can be used continuously.

The volume of water is not a detail on this product. 300 to 350 ml is a lot for 12.5 g of powder, and it is deliberate: the electrolytes and the coconut water are only of any interest if you actually drink during your session. Mixing it into 150 ml gives you a concentrated drink you swallow in one go, which loses half the point of it.

Sip it steadily throughout your training rather than downing it all at once. On a long session, in a hot gym, or in summer in Montpellier where the question genuinely arises, that is the best use of this formula. A shaker with volume markings will save you from guessing.

Caffeine-free, it can be drunk at any hour, including in the evening. That is a real practical advantage over stimulant training drinks, which have to be shifted when you train after 19:00. If, on the contrary, you are looking for energy before your session, this is not the product you need — you need a pre-workout.

Who is Active BCAA for, and who is it not for?

It is aimed at someone who wants a pleasant drink to sip during training, with a supply of amino acids and electrolytes and no stimulant. It is as much a comfort product as a nutritional one, and it is very well designed for that: clean flavours, good solubility, no caffeine at all.

It is not suitable if you are allergic to coconut, since coconut water powder is part of the formula. It is not recommended for children or for pregnant and breastfeeding women. If you are on medical treatment, seek the advice of a healthcare professional before use. The manufacturer flags production in a facility handling milk, eggs, soya and tree nuts: if your allergy is severe, take that into account.

What not to expect from it. No claim exists for these ingredients in Europe. And there is a point to add that few sellers own up to: if you already eat enough protein during the day, a BCAA does not add much. Branched-chain amino acids are present in quantity in milk, eggs, meat and in any protein powder. 5 g of BCAAs is what around 25 g of whey contains — which you may well already be taking. This product makes sense as a training drink, not as an essential supplement.

BCAA or EAA?

This is the comparison to make before buying, and it tilts fairly clearly to one side.

EAAs contain all nine essential amino acids, BCAAs only three. Yet the body needs the full set to build a protein: a supply of leucine, isoleucine and valine without the other six is an incomplete base. That is why the category has shifted massively towards EAAs over the past few years. Our EAA selection covers these complete formulas, and it is where we point most customers who come in looking for an “intra-workout”.

So when should you choose this one? When the drink interests you as much as the amino acids do. The 350 mg of electrolytes and the coconut water are not found in a standard EAA, and a lot of people quite simply drink more during their session when their bottle has some flavour to it. That is a real benefit, even if it is not a glorious one to write down.

A third option, often the best one: if you train for a long time and sweat heavily, a dedicated electrolyte product will provide considerably more sodium than the 350 mg of blend in here. And if your goal is protein intake, a serving of protein after your session remains the main lever, far ahead of isolated amino acids.

Frequently asked questions

How much leucine per serving?

2.5 g, out of 5 g of BCAAs at a 2:1:1 ratio. It is the only line that is genuinely comparable from one BCAA to another. Heavily skewed ratios of the 8:1:1 type increase the share of leucine but reduce isoleucine and valine, without changing the total quantity of amino acids taken in.

Which flavours are available?

In the range: Watermelon, Fruit Punch, Blue Raspberry, Orange and Peach Mango. The amino acid composition is identical from one flavour to the next; only the flavouring and the colour change. All of them mix into 300 to 350 ml of cold water.

Can you drink it in the evening?

Yes, the formula contains no stimulant. It is one of the few training products that can be taken after 19:00 with no consequences for falling asleep. If you are looking for energy before your session, you need to turn to a pre-workout, not to this one.

Does the product contain coconut?

Yes, in the form of coconut water powder, at 350 mg per serving. It is a declared allergen. The manufacturer also states that production takes place in a facility handling milk, eggs, soya and tree nuts, with a risk of traces.

Is 1 g of citrulline enough?

No, not for the use this molecule is usually expected to serve. Reference doses in this category sit between 6 and 8 g per serving. Here, citrulline rounds out the drink's profile. If it is citrulline you are interested in, buy a dedicated product.

Should you take it on rest days?

The manufacturer suggests you can, between two meals. We are more reserved: if your daily protein intake is adequate, an extra serving of amino acids on a day without training brings nothing measurable. Keep the tub for training days and it will last longer.

How many servings in a tub?

Thirty 12.5 g servings in the 375 g tub. At four training sessions a week, that comes to a little under two months. Use the scoop provided, or a scale if you want to be precise: heaped scoops throw all the calculations off.

Where can you buy Rule One's Active BCAA?

The 375 g tub can be ordered from this page in the available flavours, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we suggest to people who cannot manage to drink enough during their session — a bottle with some flavour in it often solves the problem better than a lecture on hydration. We do, on the other hand, always ask about allergies first, because of the coconut water. The rest of our selection can be browsed in the sports nutrition section.

What is Rule One Burn?

Rule One Burn is a mix-with-water powder from the fat burners family, built around 200 mg of caffeine per serving and a series of plant extracts. The word “burner” here describes a commercial category, not a proven effect: we will come back to that further down, because it is the point most product pages in this aisle quietly skip over.

What sets the formula apart is the way the caffeine is delivered. Rather than a single anhydrous caffeine, Rule One combines five sources: anhydrous caffeine, guarana, tea, coffee and a microencapsulated fraction. The release rates are not identical, which spreads out the rise and softens the come-down. It is a formulation choice you can feel in use if you cope badly with an abrupt spike. The rest of the range is in our Rule One aisle.

The flavours listed: Watermelon, Snow Cone and Peach Mango. One point to watch when reading the label: the manufacturer's documentation also describes a capsule version, with different dosages and one extra ingredient, forskholii extract. That capsule version is not the one sold on this page — here it is the powder, and it is its figures that we set out.

What does a serving of Rule One Burn contain?

The energy values are negligible, as the formula is sugar-free. The number of servings per tub is not published by the manufacturer in the information available to us.

200 mg of caffeine is exactly the threshold set by EFSA as a single dose that raises no safety concern for a healthy adult, with the recommended total daily intake staying below 400 mg. In practice, one serving is the equivalent of two short espressos. It is neither timid nor excessive: it is calibrated to work without forcing you to split the dose. What it does leave is very little room for the rest of the day. If you drink three coffees at the office, you are already at the limit before you even open the tub.

Caffeine is the only ingredient in this formula with authorised health claims in Europe, and it is worth knowing which ones: it helps to increase alertness and helps to improve concentration, at 75 mg. It also contributes to an increase in endurance performance and to a reduction in the rated perceived exertion, at 3 mg per kilogram of body weight before exercise. No claim covers weight loss or fat burning.

The 100 mg of theanine is the other good idea in the formula. This amino acid from tea, paired with caffeine, takes the edge off the jitters without reducing its effect on alertness. It is a classic pairing and one of the best documented in this aisle.

The 1,500 mg of L-carnitine tartrate is a genuine dose for this molecule. One thing has to be clear, however: carnitine has no authorised claim in Europe, and the work on oral supplementation in people who are not deficient is very mixed. The powder burners aisle lets you compare dosages from one brand to another.

Finally, Capsimax® and grains of paradise are dosed at 25 and 20 mg. These amounts match the standardised extracts used in the published protocols, but the size of the documented thermogenic effect comes to a few tens of kilocalories a day. It is real, it is measurable in a laboratory, and it is far below what a twenty-minute walk represents.

Ingredients list

Anhydrous caffeine, L-carnitine L-tartrate, tyrosine, standardised green tea leaf extract, green coffee bean extract, Capsimax® (capsicum fruit extract), grains of paradise (seed extract of Aframomum melegueta), BioPerine® (black pepper fruit extract), forskholii extract, guarana seed extract, L-theanine, ginger root extract. Other ingredients: natural and artificial flavourings, citric acid, silica, sucralose, acesulfame potassium. Manufactured in a facility that processes MILK, SOYA, EGG, FISH, CRUSTACEANS, TREE NUTS, PEANUTS and WHEAT.

How do you take Rule One Burn?

Serving: one scoop. Liquid: 250 to 300 ml of cold water. Timing: 30 minutes before training, or in the morning on an empty stomach on non-training days. Frequency: one serving a day. Duration: the manufacturer recommends cyclical use, 8 to 12 weeks followed by 2 to 4 weeks off.

Start with half a serving. This is not over-caution: 200 mg in one go, in someone who does not drink coffee regularly, brings on tremors, a faster heart rate and sometimes nausea. Half a serving for three days tells you everything you need to know.

The most important rule is a matter of timing: nothing after 15:00. Caffeine has a half-life of five to six hours, which means a serving taken at 17:00 still leaves 100 mg in the blood at 23:00. The manufacturer recommends avoiding any intake in the six hours before bedtime, and that is a minimum. If the evening is the only time you can train, this is not the right product: turn instead to a caffeine-free burner.

Drink more than usual while you are on it. Caffeine increases urine output, and training does the rest. Finally, do not stack this product with a pre-session booster: most contain 150 to 300 mg, and the total goes well beyond what is reasonable in a single serving.

Who is Rule One Burn for, and who is it not for?

It suits an adult who tolerates caffeine well, who trains in the morning or in the early afternoon, and who is already in a calorie deficit — the condition without which none of this makes any sense.

It does not suit, and the manufacturer is explicit about this: pregnant and breastfeeding women, people sensitive to caffeine, or anyone with high blood pressure, heart conditions, insomnia or anxiety. These are not decorative warnings. In an anxious person, 200 mg of caffeine can turn a normal day into a difficult one.

Nor does it suit you if you are on any current medication: caffeine interacts with several families of drugs, and the question is one to put to your doctor or pharmacist before buying. The same applies to anti-doping testing: check the batch status with your federation.

What not to expect from it, and this is the most useful paragraph on this page: this product does not make you lose weight. No burner does, and no claim of that kind is authorised in Europe. What it actually does is supply energy and alertness at a point when the calorie deficit is stripping them from you, which makes sessions easier and the day less of a slog. Weight loss itself comes from the gap between what you eat and what you expend. If that gap does not exist, this tub will change precisely nothing.

Rule One Burn powder or a capsule burner?

Both exist in our range and they are not meant for the same use.

A capsule burner travels well, goes down in three seconds and splits easily: two capsules in the morning, one at midday. It is the better choice if your work takes you out and about, if you have no shaker to hand, or if you would rather spread the caffeine across the day than take it all at once.

The powder has two concrete advantages. The first is the volume of water: 300 ml swallowed along with the product is that much hydration taken as a matter of course, which counts during a cutting phase. The second is the ritual — a shaker before the session frames the training in a way a capsule does not. Its drawback: splitting a powder is less convenient.

If your aim above all is to build a calorie deficit, every product in this family can be compared in our weight loss aisle.

Frequently asked questions

How much caffeine is in one serving?

200 mg, spread across five sources: anhydrous caffeine, guarana, tea, coffee and a microencapsulated fraction. That is the equivalent of two short espressos, and it matches the highest single dose considered to raise no safety concern by EFSA in a healthy adult.

Can it be taken before an evening session?

It is not advisable. The manufacturer recommends avoiding any intake in the six hours before bedtime, and caffeine takes five to six hours for its concentration to halve. For training after 18:00, a caffeine-free burner is the consistent choice.

Should you take breaks?

The manufacturer recommends 8 to 12 weeks of use followed by 2 to 4 weeks off. The reason is simple: tolerance to caffeine sets in within a few weeks, and at high tolerance the same dose no longer does much. The break is there to restore sensitivity, not to “cleanse” anything.

Does this product make you lose weight?

No. No food supplement brings about weight loss on its own, and no claim of that kind is authorised in Europe for these ingredients. Fat loss comes from the calorie deficit. This product supplies energy and alertness during that deficit: it is a support, never the engine.

What is the difference with the capsule version?

The dosages differ: the capsule version contains more Capsimax® and grains of paradise, as well as a forskholii extract that is absent from the powder. Only the powder version is sold on this page, and it is the one the figures in the table above describe.

Can it be combined with a pre-workout?

Better not to. Most boosters contain between 150 and 300 mg of caffeine; add them together and you quickly go past 400 mg in a single serving, with a real risk of palpitations and anxiety. If you want both, choose a stimulant-free booster for the session.

Does the product contain sugars?

No, the formula is sugar-free and the sweetness comes from sucralose and acesulfame potassium. The energy values are negligible, which means it can be worked into a day of controlled intake without any calculation.

Where can you buy Rule One Burn?

The flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, we never sell a burner without raising the question of coffee: between the tub and the four espressos over the course of the day, there is always one of the two that needs cutting back. It is rarely what the customer came in for, and it is nonetheless the most useful advice we can give. The rest of the aisle can be browsed in our sports nutrition section.

What is Rule One Clear Isolate 689 g?

Rule One Clear Isolate is a clear whey in a 689 g tub, that is to say a whey protein isolate formulated to stay dissolved in an acidic medium and give a translucent, fruity drink rather than a creamy shake. It is made by Rule One, an American brand.

The base is a whey isolate, never a concentrate: only that degree of filtration allows the clarity. The rest of the list is short — natural and artificial flavourings, malic acid and citric acid for the tartness, salt, sucralose and acesulfame potassium as sweeteners, silicon dioxide as an anti-foaming agent, potassium chloride, and blue spirulina as a colouring in the relevant flavours.

The flavours on offer: Blue Raspberry, Cherry Limeade, Peach Mango and Strawberry Lemonade. The register is that of a lemonade, not of a milky dessert. The manufacturer states that its batches undergo third-party laboratory testing for banned substances; we report that information and attribute it to them, not having seen the reports.

What does a serving of Clear Isolate contain?

The reference serving is 25 g. It provides 20 g of protein for 90 kcal (377 kJ), 1 g of carbohydrate, 0 g of fat, 0.3 g of salt and 120 mg of sodium. The 689 g tub covers 27 servings.

Two figures deserve to be looked at together. First the protein density: 20 g of protein in 25 g of powder, that is 80 g per 100 g. Then the size of the serving. Clear wheys are generally dosed at around 20 to 25 g against 30 to 35 g for a conventional whey, because beyond that the drink turns syrupy. This one therefore sits at the top of its category for the amount of protein actually delivered per serving, which is not that common.

* Column calculated from the values declared for 25 g, the manufacturer not publishing a per 100 g column. ** Reference intake of an average adult (8,400 kJ / 2,000 kcal, 50 g of protein, 6 g of salt). Two pieces of data are missing and we are not inventing them: the “of which saturates” line and the “of which sugars” line do not appear in the data supplied by the manufacturer. Nor is the mineral-by-mineral breakdown of the electrolyte complex published: only the sodium is quantified. The values correspond to the Blue Raspberry flavour and may vary slightly from one flavour to another.

The product comfortably exceeds the regulatory threshold allowing the “high protein” nutrition claim — protein accounts for close to 90% of the serving's energy. As for health claims, the authorised wordings are these: protein contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones. No recovery claim exists for protein, and we shall not write one.

How do you prepare Rule One Clear Isolate?

The manufacturer specifies a 25 g serving in 350 to 400 ml of ice-cold water, to be shaken vigorously and then left to stand for 30 seconds while the foam subsides. One or two servings a day are enough for most uses; no course length is given, and there is no reason for one with a protein.

The timing: 30 minutes before the session, or immediately after, or at any point in the day to top up an intake. The timing matters less than the total protein over 24 hours — that is the point on which most labels mislead you.

Two instructions apply specifically to this type of product. Do not mix it with milk: the acidity makes the casein flocculate and the drink turns grainy. And do not heat it, do not use it in baking: a clear whey coagulates when cooked. For cooking, keep a whey concentrate.

Who is Clear Isolate for, and who is it not for?

It is aimed first of all at those who can no longer stomach the milky shake format — heaviness on digestion, the taste of vanilla every day, or simply a summer session after which nothing creamy will go down. A protein you do not drink is of no use: that is the soundest use case.

The product contains MILK. It is made in a facility that also handles SOYA, EGG and FISH, and may contain traces of them. In the case of a diagnosed allergy to cow's milk proteins, it is contraindicated: filtration removes the lactose, not the proteins. The manufacturer advises against it for children under 12 and invites pregnant or breastfeeding women, as well as people on medication, to seek advice before use. Any kidney or liver condition is a matter for your doctor.

What not to expect from it: the 300 mg of electrolytes per serving do not make it a sports drink. With 1 g of carbohydrate, the formula meets none of the European conditions that would allow a claim on hydration or on endurance. If that is what you are after, look instead at our electrolytes. Nor does it make you lose weight: it supplies a lot of protein for few calories, which helps you hold a deficit, but it is the deficit that does the work.

Clear Isolate or a conventional whey isolate?

Both rest on the same raw material. The difference lies in the formulation and, above all, in what you will do with it.

A conventional whey isolate is the better choice in three clear cases: you have a high protein requirement to cover and you take two or three servings a day, in which case the price per kilo of protein becomes decisive; you cook with your powder; or you prefer a creamy drink that keeps you going between two meals. On those three points, Clear Isolate loses.

Clear Isolate wins when the drink itself is the problem: milky shakes that are hard to digest, weariness of the milky taste, the urge for a cold, tart drink at the end of a session. It also wins on density, with 20 g of protein in a 25 g serving where many clear wheys stop at 18 g. The calculation that settles it remains the same: price of the tub, divided by its weight in kilos, divided by the protein content per 100 g. Do it on both sides before buying. The protein aisle lets you compare every family.

Frequently asked questions

How many servings does a 689 g tub contain?

Twenty-seven 25 g servings. At one serving a day, that covers almost a month; at two servings on training days only, count on longer. The manufacturer states a shelf life of 24 months in the unopened original packaging, kept away from moisture.

Do the nutritional values change with the flavour?

Slightly. The published figures correspond to the Blue Raspberry flavour, and the manufacturer notes that the others may vary a little. The flavours available are Blue Raspberry, Cherry Limeade, Peach Mango and Strawberry Lemonade. The blue colouring is spirulina, present only in the relevant flavours.

When should Clear Isolate be taken during the day?

Thirty minutes before the session, just after, or at any time to make up a shortfall in intake. The thirty-minute window people talked about fifteen years ago no longer holds: what determines the result is the day's total protein. In practice, take it at the moment you will actually drink it.

Can it be mixed with milk?

No, and that is a manufacturer's instruction, not a preference. The acidity of the formula destabilises the casein in milk: the mixture curdles and turns grainy. Use very cold water, 350 to 400 ml per serving. Crushed ice improves the result further.

Do the 300 mg of electrolytes replace a sports drink?

No. Set against the volume of the preparation, the 120 mg of sodium per serving remain well below the levels that characterise a carbohydrate-electrolyte solution within the meaning of European regulation, and the formula supplies only one gram of carbohydrate. Those minerals improve the drink's profile; they do not turn it into an endurance drink.

Does it contain lactose?

Traces only: this is an isolate, filtered to the point of removing most of the lactose and the fat. Many people troubled by a whey concentrate tolerate it without difficulty. Take care not to confuse this with an allergy to cow's milk proteins, which rules the product out — filtration does not remove the proteins.

How do you avoid the foam?

Pour the water in first, the powder second, shake, then leave it to stand for 30 seconds as the manufacturer indicates. Whey proteins are surface-active and stabilise bubbles: the harder you shake, the longer the foam holds. Taking the metal whisk out of the shaker and diluting generously settles the matter. Made in advance and left to chill, the drink is better.

Where to buy Rule One Clear Isolate 689 g?

This page lets you order the flavours, and we ship throughout France and Europe. With a tart drink, the flavour is the one criterion no product page can replace: in our Vendargues shop, around ten minutes from Montpellier, we talk them through with people who have actually drunk them, and we work out the price per kilo of protein against a conventional isolate in front of you.

If what you are after is instead an amino acid drink to sip during exercise, see our EAA; the whole aisle can be found in our sports nutrition section.