Sports Nutrition Guide

What is IO Genix Isolate Professional?

IO Genix Isolate Professional is a powdered whey isolate, available in 1 kg and 2 kg, from intense chocolate to pistachio. It is produced by IO Genix, a Spanish brand.

Its raw material is a whey protein isolate obtained by cross-flow microfiltration, the process the acronym CFM refers to, sold under the ingredient brand PROMIKO®. This is a mechanical membrane filtration carried out cold, not an ion exchange. In the Chocolat intense flavour, this isolate accounts for 86.91% of the recipe according to the manufacturer's ingredient list.

One point deserves to be settled straight away, because the confusion appeared on this page and is found elsewhere in the sector: 86.91% is the share of the isolate ingredient in the formula, not the protein content of the powder. The latter is declared at 83.1%. Both figures are correct; they simply do not measure the same thing.

The formula is completed with milk proteins, fat-reduced cocoa powder in the chocolate flavours, yoghurt powder, flavourings, two sweeteners (sucralose and acesulfame K), vitamin B6, soya lecithin as an emulsifier and a complex of five enzymes sold under the name DigeZyme®: amylase, protease, lactase, lipase, cellulase.

What does a 30 g serving of Isolate Professional contain?

The reference serving is 30 g. In the Chocolat intense flavour, it provides 25 g of protein for 114 kcal, 1.9 g of carbohydrate of which 0.6 g sugars, 0.6 g of fat of which 0.3 g saturates and 0.03 g of salt. To this are added 0.5 mg of vitamin B6, or 36% of the nutrient reference value, and 30 mg of DigeZyme® complex. The details appear in the nutritional values tab, which takes precedence over everything this page says.

The declared protein content is 83.1%, the level expected of a flavoured isolate: the cocoa, the yoghurt powder and the flavourings take up space in the powder and bring the percentage down. It is the 0.6 g of fat and the 0.6 g of sugars per serving that stand out, and that is precisely what you are buying when you pay for an isolate rather than a concentrate.

The 1 kg tub covers 33 servings and the 2 kg one 66 servings. These are divisions we make here: the manufacturer does not publish a number of servings.

What we cannot give you, for want of having it: the value in kilojoules, the regulatory "per 100 g" column, the fibre content, the residual lactose content and a detailed amino acid profile. None of these data are passed on to us, and we will not reconstruct them from literature averages: an estimate presented as a measurement remains an invention.

Two regulatory wordings can be used here, and they are the only ones. Proteins contribute to a growth in and the maintenance of muscle mass. And, as the vitamin B6 content exceeds 15% of the NRV per serving, vitamin B6 contributes to normal protein and glycogen metabolism. The enzyme complex, for its part, can be described but nothing can be promised of it: no digestive claim is authorised in Europe for this type of ingredient, and you will read none here.

How do you prepare IO Genix Isolate Professional?

The manufacturer indicates 30 g of powder, that is one scoop, in 250 to 300 ml of cold water or plant-based drink, shaken for about fifteen seconds. Only one volume figure is given, and that is the one.

Allow one to three servings per day, depending on the gap between what your meals already cover and your protein target. No course duration is indicated by the manufacturer, and there is no reason to set one: a protein powder is a food, not an active ingredient to be cycled.

The timing is a matter of convenience: after the session, at breakfast or as a snack. There is no thirty-minute window to respect — it is the twenty-four-hour protein total that determines the result, not the timing of the shaker.

An isolate dissolves quickly and gives a more fluid drink than a concentrate. It can be cooked with, but withstands long cooking less well, where it tends to dry out: add it at the end of preparation. A wide-mouth shaker, in our accessories, limits lumps; for a more substantial snack, pair it with a carbohydrate source such as cream of rice.

Who is this isolate suitable for, and who is it not suitable for?

It is aimed at three profiles. Those who digest a whey concentrate poorly and are looking for a more filtered powder. Those counting carbohydrates and fat at the end of a cutting phase, where 1.9 g and 0.6 g per serving change the day's calculation. And those taking two to three servings daily, for whom the 2 kg format brings down the price per gram of protein.

The product contains MILK and SOYA. It may contain traces of EGGS, GLUTEN and NUTS owing to shared manufacturing methods. A diagnosed allergy to cow's milk proteins contraindicates it: filtration removes lactose, never the proteins. The manufacturer advises against it for pregnant and breastfeeding women. In the event of medical treatment or kidney or liver disorder, the question is one for your doctor or your pharmacist, not for a product page.

What should not be expected of it. It is not a lactose-free product: the residual content is not quantified by the manufacturer, and the presence of lactase in the enzyme complex does not change the composition of the powder. Nor is it a weight loss product: it provides a lot of protein for few calories, which helps to maintain a deficit, but it is the deficit that produces the result. Finally, it does not build muscle on its own, without training or sufficient calorie intake.

Isolate Professional or IO Genix Whey 80 Professional?

This is the trade-off that matters on this page, and it is settled in favour of the concentrate more often than one might think.

The Whey 80 Professional, from the same brand, contains 82% protein and provides 24.6 g per 30 g serving, against 25 g and 83.1% here. The gap comes down to four tenths of a gram of protein per serving. The concentrate, on the other hand, provides 7.2 g of BCAAs at an 8:1:1 ratio, obtained by directly adding L-leucine, which the isolate does not do. On the price per gram of protein, it wins almost every time.

The isolate retains three real advantages, and at least one of them must apply to you to justify the price difference. First, the fat: 0.6 g per serving against 1.0 g. Then a more thorough filtration, hence less residual lactose — the point that matters if shakers sit heavily with you. Finally the 2 kg format, which the Whey 80 does not offer. Note in passing that on carbohydrates the ranking is reversed: 1.9 g here against 1.3 g for the concentrate, because of the cocoa and the yoghurt powder.

If none of these three points speaks to you, take the concentrate. That is what our protein section already says, and we are not changing our minds because the isolate sells for more.

Frequently asked questions

Why 83.1% protein and not 86.91%?

Because the two figures do not measure the same thing. 86.91% is the proportion of the PROMIKO® isolate ingredient in the recipe for the Chocolat intense flavour, as it appears in the ingredient list. 83.1% is the protein content of the finished powder, that is 25 g for a 30 g serving. It is this second figure that is used to compare two proteins with one another.

Should you take the 1 kg or the 2 kg?

The 1 kg covers 33 servings of 30 g, the 2 kg covers 66. At one serving a day, the first lasts a month; at two servings daily, the second lasts barely longer. The 2 kg format lowers the price per gram of protein, provided you keep the same flavour to the end — which not everyone can put up with.

What is the DigeZyme® complex in the formula for?

It brings together five enzymes: amylase, protease, lactase, lipase and cellulase, at 30 mg per serving. We limit ourselves to this description. No digestive claim is authorised in Europe for an enzyme complex in a food, and we will therefore attribute no effect to it, whatever other product pages may say.

How much lactose is left in a serving?

We do not know: the manufacturer does not quantify the residual lactose content, and we will not put forward an invented value. What can be said is that the serving provides 1.9 g of carbohydrate in total, of which 0.6 g sugars. In case of severe intolerance, ask for the batch's technical data sheet before buying.

Which flavours are available?

Chocolat intense, Milkshake Vanille, Strawberry Cream, Original Black Cookies, Cookies & Cream, Bombon Rocher, Chocolate Amazonico, ChokoKrac, Peanut Butter & Cookies and Salted Caramel. The register is that of the milk dessert. Each exists in 1 kg and in 2 kg.

Are the nutritional values identical across all flavours?

No. The figures published here correspond to the Chocolat intense flavour, whose recipe contains fat-reduced cocoa. Flavours without cocoa show slightly different values, particularly on carbohydrates. The label on the tub you receive takes precedence over the one on this page.

Do you have an isolate without sweeteners?

Yes. This one contains sucralose and acesulfame K. If you are looking for an ingredient list without sweeteners or emulsifiers, look at the whey from Protéalpes, produced in France: three ingredients per flavour, a lower protein level for that very reason, and a smaller format. It is not the same product nor the same price per kilo.

Where to buy IO Genix Isolate Professional?

The flavours can be ordered from this page, in 1 kg as well as 2 kg, and we ship throughout France and Europe. The choice of format is rarely made well on a screen: in our shop in Vendargues, about ten minutes from Montpellier, we set the 1 kg and the 2 kg side by side and we work out the price per gram of protein in front of you, isolate against concentrate.

The rest of the section can be browsed from our sports nutrition.

What is this 700 ml shaker with a mixing grid?

It is a BPA-free plastic sports shaker with a 700 ml capacity, fitted with a removable mixing grid and an airtight screw-on lid. It has a double opening: a wide neck for pouring in powder and a drinking spout for drinking without unscrewing it. Grey and black colourway, screen-printed logo.

On paper, every shaker looks the same. In practice, three details separate the one you keep for two years from the one that ends up at the back of a cupboard: how well the lid seals, the mixing system, and how easy it is to clean. This model addresses all three, and that is the yardstick to judge it by rather than its looks.

The 700 ml size is not incidental either. Entry-level shakers often top out at 500 or 600 ml, which is enough for one scoop of powder but not two, nor for a carbohydrate powder that needs a lot of water. Other items in the same family can be found in our accessories section.

What is this shaker worth day to day?

The 700 ml serves a specific purpose, and it is worth doing the sums. One scoop of protein is prepared in 250 to 300 ml. Two scoops in a row, for someone taking 50 g of powder, need 500 to 600 ml: that works here, and it does not in a 500 ml bottle. And a carbohydrate powder such as waxy maize calls for 500 to 700 ml for a single serving — without a shaker of this size, you have to split it in two.

The second thing that matters is the screw closure with a gasket. Shakers with clip-on lids pop open at the bottom of a bag as soon as any weight is put on them, and a litre of protein spilt over your gym kit is not something you recover from. A screw closure takes two seconds longer to fill and removes the problem entirely.

The drinking spout is the detail you only appreciate in use. It lets you drink during a session without unscrewing the lid, so without risking dropping it between two sets or losing it at the edge of a pitch. It is also what makes the shaker usable as a plain water bottle on days when you are not putting powder in it.

The BPA-free claim refers to bisphenol A, a compound whose use is banned in food containers in France. It is a compliance statement, not a claim of superiority: it simply indicates that the plastic used is suitable for food contact.

Data missing from the manufacturer’s file: dishwasher compatibility, overall dimensions and the presence of graduation marks on the body are not documented. We are not going to infer them. In the absence of any indication, wash it by hand in warm water, as the instructions recommend.

How do you prepare a lump-free shake?

Order: liquid first, powder second. Volume: 250 to 300 ml for a scoop of protein, 500 to 700 ml for a carbohydrate powder. Shaking: 10 to 15 vigorous seconds, lid screwed on tight. Resting: a few seconds before opening. Cleaning: rinse immediately after use.

The filling order is the only rule that really matters, and it is the one almost everybody ignores. If you pour the powder in first and the water on top, the powder sticks to the bottom in a compact cake that the grid will struggle to break up. Liquid first, powder second: the powder disperses as soon as it hits the surface, and ten seconds is enough. It is the advice we give most often in the shop, and it settles nine complaints out of ten about lumps.

Shake with the lid pointing up rather than horizontally: less pressure is put on the gasket, and the drinking spout stays dry. A few seconds of rest before opening lets the foam settle, which avoids an overflow when you go to drink — whey proteins foam a great deal, which is normal and says nothing about their quality.

Cleaning it straight away is not a comfort recommendation, it is what keeps your shaker alive. Protein left for twelve hours in a closed, lukewarm container develops a smell that never fully goes. If you cannot wash it right away, rinse it with clean water and leave the lid unscrewed: that is enough to avoid the worst.

For a proper clean: warm water and washing-up liquid, taking the mixing grid out to reach what has caught in it. Avoid abrasive sponges, which scratch the plastic and create micro-grooves where residue settles in. Dry it completely, lid separate from the body, before putting it away. And never pour boiling liquid into it: the plastic is not designed for it, and the gasket even less so.

This shaker suits every powder in the range: proteins, BCAAs, creatine monohydrate or pre-workouts.

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

It suits anyone preparing powders away from home: the gym, the office, a travel bag. The screw closure and the drinking spout are made for that, and the 700 ml volume means you are not limited to a single scoop.

It is not suitable as a storage container. A shaker is not an insulated flask: it keeps neither cold nor heat, and a protein drink left in it for several hours at room temperature is no longer fit to drink. Mix it when you are about to drink it, not in the morning for the evening.

Nor is it suitable for hot liquids. No coffee, no tea, no heated milk: the plastic and the gasket are not designed for heat, and the pressure that builds up in an airtight container sealed over a hot liquid can send the lid flying when you open it.

And it will not work miracles on a powder that dissolves badly. A mixing grid breaks up clumps; it does not turn a thick casein into a fluid drink, nor a cheap, poorly micronised powder into a silky shake. If your problem comes from the powder, change the powder. A well-made isolate dissolves with a spoon, and our whey isolate section gives a good idea of that.

One last honest point: no shaker lasts forever. The gasket is the part that ages first, and a tired gasket eventually leaks. Check it from time to time, and replace the shaker when it no longer holds liquid, rather than discovering the problem inside your bag.

Mixing grid or metal ball?

The two systems are fitted to almost every shaker on the market, and they are not equally good depending on how you use them.

The mixing grid is a fixed part that breaks the liquid up as it passes through. It has three concrete advantages: it makes no noise at all, it cannot be left behind in the sink after washing, and it does not scratch the plastic inside the shaker. It comes apart for cleaning, which is essential, and it is the system chosen here.

The metal ball, for its part, agitates more violently and copes better with very dense powders, such as certain caseins or certain gainers. In return, it makes an unmistakable racket in a changing room, it ends up marking the inside of the container, and it gets lost. That is the classic trade-off in this category.

When is the ball the better choice? When you regularly mix thick powders, or when you prepare gainers dosed at 100 g and above. For a protein, EAAs or a creatine, the grid is more than enough and spares you the noise. It is also the easier option to keep clean over time, and on an accessory you use every day, that is what counts most.

Frequently asked questions

What is the real capacity, and how many servings?

700 ml. Allow 250 to 300 ml for a scoop of protein, so two scoops fit without difficulty. For a carbohydrate powder needing 500 to 700 ml per serving, a single preparation fills the shaker: that is exactly the case where a 500 ml model falls short.

How do you avoid lumps?

Always pour the liquid in before the powder. The other way round, the powder forms a cake at the bottom that the grid struggles to break up. Then ten to fifteen seconds of vigorous shaking, lid screwed on tight, then a few seconds of rest to let the foam settle before opening.

Is it dishwasher safe?

The manufacturer does not say, and we are not going to assume it on their behalf. The instructions recommend washing in warm water with washing-up liquid, avoiding abrasive products. In the absence of any indication to the contrary, stick to washing it by hand: that is also what best preserves the gasket.

How do you get rid of the protein smell?

Prevention beats cure: rinse it immediately after use and leave the lid unscrewed while it dries. If the smell has set in, take the grid out, leave the parts to soak in warm water with a little bicarbonate of soda, then dry them completely. A smell that has been there for weeks never goes entirely.

Is the lid genuinely leak-proof?

It screws shut and has a sealing gasket, which puts it above lids that simply clip on. All the same, check it is screwed on properly before slipping it into a bag, and inspect the state of the gasket from time to time: it is the part that ages first on any shaker.

Can you put a hot drink in it?

No. No boiling liquid and no hot drinks: the plastic and the gasket are not designed for heat, and the pressure that builds up in an airtight container can throw the contents out when you open it. Keep it for cold or lukewarm preparations.

Does it need replacing regularly?

As long as the gasket holds and the plastic is neither cracked nor deeply scratched, there is no reason to change it. The two signs that should make up your mind: a leak at the lid, and a lingering smell despite a thorough clean. In either case, it is time.

Where can you buy this 700 ml shaker?

The shaker can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is the item we add as a matter of course to a beginner’s first tub of protein, with the same advice every time: water before powder, and a rinse on the way out of the gym. The rest of the accessories and the full range of powders can be browsed in our sports nutrition selection.

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 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 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 the Grenade Carb Killa bar?

The Grenade Carb Killa is a single 60 g protein bar, built in three layers and coated in sweetened milk chocolate. It provides 23.2 g of protein and 214 kcal, which places it among the highest-protein bars in our protein bars range.

The protein comes from three milk fractions: calcium caseinate, milk protein isolate and whey protein isolate. The bar also contains 18.3% hydrolysed bovine gelatine, a figure declared by the manufacturer and one that has a direct consequence: this is not a vegetarian product. The rest of the list comprises polydextrose, glycerol, soya crispies, cocoa butter, skimmed milk powder, palm oil, three sweeteners (maltitol, xylitol, sucralose), flavourings, fat-reduced cocoa and soya lecithin. The flavours stocked: White Chocolat, Caramel, Cookie Dough, Peanut Nutter, Salted Peanut, Caramel Salé, Fudged Up, Oreo and Oreo White. The rest of the line-up is gathered in the Grenade collection.

What does a 60 g Carb Killa bar contain?

* Column recalculated from the declaration per 60 g bar. ** No nutrient reference value is established for these nutrients. *** The “of which sugars” line is not broken down in the manufacturer data we hold, and we will not be reconstructing it. The packaging carries a reduced sugar content: refer to the label of the flavour you buy.

Two nutrition claims can be verified against these figures. Protein accounts for around 43% of the bar's energy value, which comfortably clears the regulatory threshold for the “high protein” claim. And at 11.2 g of fibre per 100 g, the bar clears the 6 g per 100 g threshold for the “high fibre” claim. Those are the only two statements of that kind we make on this page, because they are the only two the figures support.

When and how should you eat a Carb Killa?

• Serving: 1 bar of 60 g.
• Volume of liquid: the manufacturer prescribes none.
• Timing: within the 30 minutes after training, or as a snack between meals when the next meal is still a long way off.
• Frequency: 1 bar a day at most, following the manufacturer's recommendation.
• Duration: no course length is stated. A protein bar is a food, not a course.

Two practical points. If you digest polyols poorly, start with half a bar: the manufacturer explicitly recommends it. And once opened, the bar should be eaten within 48 hours; the chocolate coating copes badly with heat, which makes it a poor fit for a gym bag left in a car in summer. Our other snack formats can be found in our protein snacks range.

Who is the Carb Killa for, and who is it not for?

It suits you if you are after a portable protein hit, with no shaker and no water, for a working day, a trip or a late finish at the gym.

It is not suitable in four specific situations. If you are vegetarian or vegan: the 18.3% hydrolysed bovine gelatine rules it out, unambiguously. If you are allergic to milk or soya: both are declared as allergens, and the facility also handles gluten, tree nuts, peanuts, wheat and eggs. If you tolerate polyols poorly: the bar contains more than 10 g per 100 g, which triggers the regulatory statement “excessive consumption may produce laxative effects”. If you are diabetic: the manufacturer asks you to monitor your blood sugar despite the reduced sugar content, and that question is settled with your doctor, not with a product page.

The manufacturer also advises against it for under-18s and asks women who are pregnant or breastfeeding to consult a healthcare professional.

What you should not expect from it: at 214 kcal, a Carb Killa is a snack, not a meal replacement, and it will not make you lose weight. It usefully replaces a confectionery bar; it does not replace a dinner.

Carb Killa bar or a whey shake?

Both provide a comparable amount of protein, but they do not solve the same problem.

The bar wins on convenience. Nothing to measure out, nothing to wash, nothing to mix, and you can eat it on a train. It is the only format that fits in a pocket.

The shake wins on density and on cost. A serving of whey isolate provides an equivalent amount of protein for markedly fewer calories, with no fat and no polyols, and the price per gram of protein is in another league. If you are in a calorie deficit, the shake is mathematically the better choice, and our weight loss range starts from the same reasoning.

If it is the indulgent side that appeals to you rather than the bar format, protein cookies play on the same ground with different textures. And to build your baseline intake, the protein range is the one to look at first.

Frequently asked questions

Is the Grenade Carb Killa vegetarian?

No. It contains 18.3% hydrolysed bovine gelatine, an ingredient of animal origin. This is the most common question about this product and the answer is no, whatever the flavour.

How much sugar does a Carb Killa contain?

The “of which sugars” line is not broken down in the data the manufacturer has sent us, and we are not going to invent it. What we can state: 13.6 g of carbohydrate and 6.7 g of fibre per bar. The exact sugar figure is on the wrapper of each flavour.

Why can the bar cause bloating?

It contains more than 10 g of polyols per 100 g, which triggers the regulatory statement about the laxative effects of excessive consumption. Starting with half a bar is the manufacturer's recommendation for sensitive individuals.

Which flavour should you try first?

The caramel and peanut profiles are the fullest in flavour, the white chocolate and Oreo profiles the sweetest on the palate. If you cannot decide, take two different ones: at 60 g apiece, trying them costs little.

Can you eat several a day?

The manufacturer sets the limit at one bar a day. Beyond that, you are stacking up polyols, fat and calories with no extra protein benefit compared with a less processed protein source.

Does the bar contain palm oil?

Yes, palm oil appears in the ingredients list. We hold no verified information about its origin or its supply chain, and so we will write nothing further about it.

Does it keep well in summer?

Badly. The chocolate coating melts, and the manufacturer asks for storage in a cool, dry place, away from heat and moisture. A bar forgotten in a car in the sun will be inedible.

Where can you buy Grenade Carb Killa bars?

Carb Killa bars are available individually on this page, in the flavours stocked, and in our Vendargues shop, about ten minutes from Montpellier. It is the kind of product that is better bought in store the first time: you leave with two different flavours rather than a whole box of one you do not like.

We ship throughout France and Europe.

What is Bolero Sugar-Free Drink?

Bolero Sugar-Free Drink is a powder to dilute, sold in individual 9 g sachets. One sachet flavours between 1.5 and 3 litres of water, depending on the intensity you are after. It is neither a food supplement nor a sports drink: it is a concentrated, sweetened flavouring that makes tap water drinkable when plain water bores you.

The brand is Bulgarian and offers a very wide range, from classics such as lemon, peach or strawberry-banana through to more unusual registers — ginger, cinnamon, guanabana, goji berry, almond. The flavours available at any given moment vary with deliveries; the list shown on this page is the one matching actual stock.

On the label, the list fits on a single line: acids (citric acid, malic acid), inulin fibre, natural flavourings, sweeteners (acesulfame K, sucralose, steviol glycosides extracted from stevia), acidity regulator, anti-caking agent, thickeners (guar gum, gum arabic), L-ascorbic acid and natural colours. No preservatives, no aspartame. At 0.80 € a sachet, the litre works out at a few cents — that is the real argument, and it has nothing to do with nutrition.

What does a glass of Bolero contain once prepared?

The values below are those of the reconstituted drink, not of the powder. That is the useful reading: nobody swallows a dry sachet.

* Nutrient reference values for a typical adult. The manufacturer does not publish a separate “of which sugars” line, nor a value for salt: we are not going to reconstruct it on their behalf. The figures correspond to an average dilution and may shift from one flavour to another.

Two numbers are worth pausing on. 2 kcal per 100 ml, or around twenty calories per litre: over a day in which you drink two litres of flavoured water, that comes to 40 kcal. It is negligible within a deficit, and it is exactly what you ask of this kind of product. Then the 12 mg of vitamin C per 100 ml, or 15% of the NRV — above the threshold that allows a drink to be described as a source of vitamin C. On that basis, the authorised wordings apply: vitamin C contributes to normal energy-yielding metabolism and contributes to the reduction of tiredness and fatigue. A prepared litre provides around 120 mg. It is not the reason to buy the product, but it is not nothing either.

How do you prepare a Bolero sachet?

One 9 g sachet, in 1.5 to 3 litres of cold water, once a day at most according to the daily portion stated by the manufacturer. There is no course to follow: it is a drink, it is used as you go, for as long as you like.

Setting the intensity comes down to three benchmarks: 1.5 litres for a bold, tangy taste, 2 litres for the most common balance, 3 litres if you simply want to break the neutrality of water without feeling you are drinking a cordial. Start at 2 litres and adjust from there.

Pour the powder into an already filled bottle and shake for thirty seconds: the gums need agitation to disperse, otherwise you will be left with lumps at the bottom. An opened bottle keeps in the fridge and should be drunk within twenty-four hours.

Beyond water, the powder is also used to flavour fromage blanc, plain yoghurt or a serving of neutral-tasting BCAAs and EAAs, which many people find hard to finish. Half a sachet is more than enough in that case.

Who is Bolero for, and who is it not for?

The product is aimed first at people who do not drink enough because water bores them, and at those trying to get away from fizzy drinks without turning to the shop-bought diet versions. During a cutting phase, it is also a simple way to add variety without adding calories, in the same way as our zero sauces.

It is not suitable in several cases. If you are sensitive to intense sweeteners — bloating, digestive discomfort —, start with a 3-litre dilution, or give it a miss: the formula contains three of them, acesulfame K, sucralose and steviol glycosides. The manufacturer recommends not exceeding one sachet a day and that children drink it under adult supervision. Pregnant or breastfeeding women should seek the advice of a healthcare professional before making daily use of it. Anyone who is diabetic or following a medically supervised diet should discuss it with their doctor rather than rely on a product page.

And above all, what not to expect from it. Bolero does not make you lose weight: it avoids calories, which is not the same thing. With 1 mg of sodium per 100 ml, it is not a rehydration drink either; after two hours out in the sun, what you need is real electrolytes, not a flavouring. And it contains no stimulants, unlike what the energy drinks section offers.

Bolero or an electrolyte powder?

The question comes up often at the counter, because the two come in the same form: a powder, some water, a taste. Yet they are two products that answer different needs.

Bolero is a flavouring. Its value lies in the volume it allows you to drink: 1.5 to 3 litres per sachet, at a derisory cost, with 2 kcal per 100 ml. Use it for everyday hydration, at the office, in the car, across the whole day.

An electrolyte powder provides sodium, potassium and magnesium in stated amounts, precisely what Bolero does not have. It is the better choice as soon as you sweat heavily: a long session in a heated gym, running in summer, endurance sport beyond an hour, or the day after a heatwave. In those situations, flavouring water is not enough, and nobody should be selling you the opposite.

The two combine very well: minerals during training, Bolero for the rest of the day. And if you are looking for energy before a session, it is the pre-workouts you should be looking at, not this.

Frequently asked questions

How many litres does a 9 g sachet make?

From 1.5 to 3 litres, as you prefer. At 1.5 litres the taste is pronounced and slightly acidic; at 3 litres it becomes discreet. The dilution recommended by the manufacturer, the one that suits most people, is around 2 litres per sachet.

Does Bolero contain aspartame?

No. The sweeteners used are acesulfame K, sucralose and steviol glycosides extracted from stevia. The label explicitly mentions the absence of aspartame, as well as the absence of gluten and lactose.

Does Bolero hydrate better than water?

No, and the formulation does not allow for it: 1 mg of sodium per 100 ml is far too little to talk about rehydration in the sense that sports drinks mean it. What the product changes is the amount you actually drink. Drinking two litres of flavoured water rather than one litre of plain water is the only mechanism at work, and it is more than enough.

Which flavour should you choose to start with?

The tangy flavours go down best on a first order: lemon, iced peach, strawberry, watermelon. The unusual registers — cinnamon, ginger, almond, guanabana — are good but divisive, so save them for a second purchase. At 0.80 € a sachet, trying three flavours costs less than a bottle of fizzy drink.

Can it be used to flavour unflavoured amino acids?

Yes, and it is a common use. Half a sachet in a shaker of unflavoured EAAs or glutamine is enough to make the mix drinkable. Just take care not to add up two full sachets in the same day, since the manufacturer recommends sticking to one.

Is it suitable for children?

The manufacturer asks that consumption by a child takes place under parental supervision. Given the intense sweetener content, a generous dilution and occasional use are more sensible than a daily bottle. If in doubt, your pharmacist will answer better than we can.

Is the composition the same across all flavours?

The base is identical, but the flavourings and the natural colours change, and the nutritional values may vary slightly at the margin. The colour comes from a carrot concentrate on the flavours concerned. Always refer to the label of the sachet you have in your hand.

Where can you buy Bolero Sugar-Free Drink?

Every flavour in stock can be ordered from this page, individually, which lets you put together your own selection without buying a whole box of a flavour you do not like. We ship throughout France and Europe.

At Vendargues, in our shop about ten minutes from Montpellier, the sachets are displayed loose and it is the shelf customers spend the most time in front of: picking five flavours at random remains the best method. The rest of the range can be found in the Bolero collection, and the other ways of adding flavour without sugar — powders, syrups, flavourings — in flavourings and sweeteners.

What is IO Genix Casein?

IO Genix Casein is a powdered micellar casein, providing 23 g of protein per 30 g serving. The raw material comes from New Zealand's Fonterra, one of the largest dairy processors in the world. The 900 g tub holds 30 servings, which is a month at one serving a day.

Micellar casein is not a slowed-down whey: it is the other milk protein, the one that makes up roughly 80 % of milk's protein fraction. What sets it apart is physical rather than chemical. On contact with stomach acid it forms a gel that empties slowly, which spreads the release of amino acids over several hours, where a whey is absorbed in an hour and a half. That is exactly what you want for the long overnight gap.

The flavours listed are Intense Chocolate and Original Black Cookies. The rest of the Spanish range appears in our IO Genix aisle.

What does a 30 g serving contain?

The per-100 g values are calculated from the manufacturer's declaration for a 30 g serving. Two caveats deserve to be set out in black and white.

First, the manufacturer does not publish the energy value of its product in the information available to us. We will not invent it; the label on the tub you receive is required to carry it.

Second, the published amino acid profile is arithmetically impossible: it states 20.1 g of BCAAs and 20.4 g of glutamine "per serving", which would make 40.5 g of amino acids in a serving that contains only 23 g in total. Those values are most likely expressed per 100 g of protein, but we will not decide that on the manufacturer's behalf and we would rather reproduce none of these figures than publish false ones. It is a point we have raised with them.

23 g of protein for 30 g of powder works out at 76.7 % — a very good rate for a casein, most of them sitting between 70 and 78 %. The manufacturer for its part states 75 %: the gap is minor and comes from rounding, but we would rather flag it than ignore it.

The figure worth pausing on is the 450 mg of calcium per serving, or 56 % of the daily reference value. This is not an addition: casein naturally carries milk's calcium, in the form of phosphate bound to the micelles. An evening serving therefore covers more than half of the daily calcium requirement, and calcium contributes to normal muscle function and to the maintenance of normal bones. It is the only genuinely quantifiable nutritional argument on this page, and it is a sound one.

The 1.5 g of carbohydrate and 0.8 g of fat per serving are low, which leaves a very clean shake, somewhere around a hundred kilocalories. That is consistent with the main use: an evening serving, when you no longer want to add anything to the day.

Lastly, the formula contains DigeZyme®, a complex of five enzymes — amylase, protease, lactase, lipase and cellulase — whose quantity is not published. The theoretical benefit is digestion of the powder, and lactase in particular for the residual lactose fraction. We cannot say more than that without a dose, and no claim is authorised for this complex. If digestion is your main problem, our digestive enzymes aisle offers products dosed for exactly that.

Ingredient list

Fonterra micellar casein (MILK), magnesium citrate, L-glutamine, cocoa powder, flavourings, emulsifier (SOYA lecithin), L-arginine HCl, L-ornithine HCl, L-lysine HCl, sweeteners (sucralose and sodium saccharin), DigeZyme® (multi-enzyme complex based on amylase, protease, lactase, lipase and cellulase) and vitamin B6 (pyridoxine hydrochloride). Contains MILK and SOYA lecithin. Possible traces of GLUTEN (OATS), EGG, FISH, NUTS and PEANUTS.

How do you take IO Genix Casein?

Serving: 30 g, that is one of the included scoops. Liquid: 200 to 250 ml of water or skimmed milk. Timing: 45 minutes before bed, or between two widely spaced meals. Frequency: one serving a day. Duration: no course duration, use is ongoing.

A shaker will do, but a blender gives a far better result: casein is thicker than a whey and lumps easily if you pour the powder in before the liquid. The order matters — liquid first, powder second.

Do not use hot water. Heat denatures the protein and turns the shake into something grainy and unpleasant. It is the number one cause of disappointment with a casein, and it is settled in one sentence.

A tip we hand out systematically across the counter: with only 100 ml of liquid and a spell in the fridge, the same serving takes on the texture of a dessert cream you eat with a spoon. For an evening serving that changes everything: it becomes a dessert rather than a shake, and it solves the problem for those who have no wish to drink half a litre before going to bed.

Casein combines without difficulty with a whey isolate taken at another point in the day: one after training, the other in the evening. That is not redundancy, it is two different speeds for two different needs.

Who is this casein right for, and who is it not right for?

It suits someone who eats dinner early and goes to bed late, someone who struggles to hit their protein target across the day, and someone looking for a filling serving at the end of the day. It also suits a calorie deficit, because a thick shake sits in the stomach far longer than a whey.

It contains milk and soya lecithin, which rules it out for anyone allergic to either of those two ingredients. Traces of gluten, egg, fish, nuts and peanuts are also flagged. It is not recommended for children, or for women who are pregnant or breastfeeding.

It is not suitable for the most sensitive lactose-intolerant users. Micellar casein contains little of it, and the presence of lactase in the DigeZyme® complex helps, but "little" is not "none at all". With a marked intolerance, a plant protein or a heavily filtered isolate remains safer.

What you should not expect from it: it does not build muscle overnight, and the idea that casein "protects against night-time catabolism" is a marketing line more than a demonstrated result. What it actually does is add 23 g of quality protein to a day that is short of it, at a moment when you are no longer hungry. That is concrete, it is useful, and it is enough to justify the purchase — but if your daily protein intake is already met, the additional benefit is slight.

Casein or whey for the evening serving?

It is the most common question in the protein aisle, and the answer is not the same for everyone.

A whey is absorbed quickly, with a peak of amino acids within the hour. It is the better choice after training, or when you want a light shake that does not sit heavily on the stomach. In the evening, its weakness is mechanical: the peak falls away within two hours, and there are seven hours of night left behind it.

Casein does the opposite. It rises less high, but it holds for several hours, and it is far more filling. It is the better choice for the bedtime serving, for a day with a long gap between two meals, or for someone who gets hungry in the evening and wants to avoid snacking. Its weakness is the texture: thicker, heavier, and noticeably less pleasant than whey for anyone who does not care for it.

If you are only going to buy one tub, buy an all-round protein. Casein is a second-line product: it makes sense once the first is already in place and you are looking to cover a specific slot.

Frequently asked questions

How many servings in a 900 g tub?

Thirty, at 30 g per serving, which is a month at one serving a day. It is a size consistent with the product's main use: an evening serving, every evening. If you only use it on training days, the tub will obviously last longer.

Can it be mixed with milk?

Yes, and it markedly improves both the taste and the texture. Skimmed milk adds about 5 g of protein and around ten grams of carbohydrate per 250 ml, which remains reasonable in the evening. With water, the shake is lighter and lower in calories, but also blander.

Why should you not use hot water?

Because heat denatures the proteins and makes the casein coagulate, so it turns grainy and unpleasant in the mouth. The nutritional content is not destroyed for all that, but the shake becomes hard to finish. Cold or room-temperature water only.

How do you get a dessert-cream texture?

Use only 100 ml of liquid instead of 250, mix thoroughly, then leave it in the fridge for thirty minutes. The casein swells and takes on a pudding-like consistency you eat with a spoon. It is the best use of the product for those who dislike drinking before sleep.

Is casein suitable for lactose-intolerant users?

Partly. It contains far less of it than a whey concentrate, and the lactase in the DigeZyme® complex breaks down part of what remains. That is enough for most moderate intolerances, but not for the more marked ones. If in doubt, start with a half serving.

Can it be taken after training?

Nothing forbids it, but that is not its territory. After a session, a fast-absorbing protein fits the moment better. Keep casein for the evening or for long gaps: that is where it brings something a whey cannot.

Why is there magnesium citrate in the list?

It appears second in the ingredients, which suggests a not insignificant quantity, but the manufacturer does not publish the dose. We therefore cannot state anything about its contribution or make any claim. If magnesium is what you are after, a dedicated product with a stated dose remains the right choice.

Where to buy IO Genix Casein?

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 recommend to those who tell us they get hungry at 10 pm: a casein prepared with a thick texture solves that problem better than any appetite suppressant. The rest of the protein aisle can be browsed in our sports nutrition range.

What is IO Genix Thermo R8?

IO Genix Thermo R8 is a fat burner in capsule form — that is the commercial name of the category, not a promise of results. One capsule brings together eight actives: 250 mg of taurine, 200 mg of L-carnitine tartrate, 125 mg of anhydrous caffeine, 125 mg of artichoke extract, 100 mg of guarana extract, 100 mg of green tea extract, 75 mg of L-tyrosine and 25 mg of cayenne. The bottle holds 120 of them.

That is where the product name comes from: eight ingredients, one single capsule. The format is what explains its real appeal. Buying a carnitine, a taurine, a green tea and a guarana separately means stacking four tubs and swallowing four to six capsules a day. Here everything fits into a single intake, and you know to the milligram what you are taking, because nothing is hidden behind a "proprietary blend".

Caffeine is the ingredient that really gives the formula its shape, and the figure to remember is not the one on the label line by line. There is 125 mg of anhydrous caffeine plus 22 mg supplied by the guarana extract, so 147 mg per capsule. That is the equivalent of a double espresso. Read that figure before anything else: it is the one that decides whether this product suits you or not. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our fat burner capsules.

What does one Thermo R8 capsule contain?

Let us look at the doses honestly, because that is where the difference lies between a serious product and a window-dressing one. The 147 mg of caffeine is a genuine dose: it is what a strong cup of coffee contains, and it is enough to be felt. The 200 mg of carnitine, on the other hand, is modest: the published protocols on carnitine sit closer to 2 g a day, and here you are ten times below that. The same goes for taurine, whose 250 mg stays a long way from the 1 to 3 g used in the performance literature.

That is not a criticism of the product, it is a reading of what it is: a formula built around caffeine, with plants and amino acids in support. If your aim is a straightforward dose of carnitine or of taurine on its own, take them separately — you will find them in our taurine aisle.

A word on the regulatory framework, because it is stricter than the fat burner aisle would have you believe. No health claim is authorised in Europe for caffeine, green tea, guarana, carnitine or cayenne with a view to weight loss or energy expenditure. The dossiers submitted were rejected. So we describe the composition and the usage, without announcing any effect on body fat. No fat burner has ever made anyone lose a gram if their diet did not change.

The artichoke extract is standardised to 3 mg of cynarin, and the green tea extract to 50% polyphenols of which 30% catechins — two declared standardisations, which remains rare in this aisle, where "green tea extract" is often written without saying what it contains.

Ingredients list

Taurine, L-carnitine tartrate, anhydrous caffeine, dry artichoke extract (Cynara scolymus L.), dry guarana extract (Paullinia cupana Kunth.), dry green tea extract (Camellia sinensis L. Kuntze), L-tyrosine, cayenne powder (Capsicum frutescens L.). Other components: anti-caking agent (magnesium stearate), rice flour. Capsule shell: GELATINE, colouring.

Made in a facility that handles GLUTEN, MILK, EGG, SOYA, NUTS and FISH.

How do you take Thermo R8?

Dose: 1 capsule. Liquid: a large glass of water. Timing: in the morning on waking on non-training days, or 30 minutes before the session on training days. Frequency: one intake a day only, never after 16:00. Duration: the manufacturer recommends a course of one to two months, followed by a two-week break.

The "never after 16:00" instruction is not decorative. Caffeine has a half-life of several hours: a capsule taken at 18:00 before an evening session will still leave a notable amount of caffeine in your blood at bedtime. And shortened sleep does more damage to a cutting phase than any fat burner can make up for. If you consistently train in the evening, this is not the right product.

The two-week break has a precise reason: caffeine tolerance sets in fast, within two to three weeks for most people. Beyond that point, the same capsule does very little. The break resets the counter. It is an instruction few manufacturers write down, and this one is worth following.

One capsule a day, not two. The threshold of 400 mg of caffeine a day set by the European Food Safety Authority for a healthy adult is quickly reached once you add the morning coffee, the afternoon tea and a pre-workout. Do the arithmetic before doubling the dose. If you already take a caffeinated pre-workout, space the two intakes out or choose a stimulant-free version.

The product fits without overlap alongside a protein and a multivitamin complex, neither of which supplies any caffeine.

Who is Thermo R8 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. That last condition is not a turn of phrase: it is the deficit that makes you lose fat, and no capsule will change that if the plate does not follow.

It is not suitable if you are sensitive to stimulants, if you have high blood pressure or cardiovascular disorders, if you are on medication without having discussed it with your doctor, or if you sleep badly. It is not recommended for children, adolescents, pregnant women or breastfeeding women — 147 mg of caffeine per intake is already half the daily reference figure set for pregnancy.

The capsule shell is made of gelatine: the product is therefore suitable neither for vegetarians nor for vegans. People with allergies should read the facility statement above carefully.

What you should not expect from it. It does not make you lose weight. It does not target one area of the body. It does not make up for a diet that exceeds your needs. What you will actually feel is the effect of the caffeine: more alertness, a session that starts more easily, sometimes a slightly smaller appetite in the late morning. That is already useful, and it is all that can honestly be said about it. Any question about a treatment, a medical condition or significant weight loss is a matter for your doctor or your pharmacist.

Thermo R8 or a caffeine-free fat burner?

That is the real question to ask in this aisle, and it is settled in a minute.

If you cope with caffeine and you train before 16:00, Thermo R8 is coherent: 147 mg per capsule, eight actives, one single intake. You have nothing to stack alongside it.

If you are sensitive to stimulants, if you train in the evening, or if you already drink three coffees a day, take the other route. Our caffeine-free fat burner aisle brings together formulas built on carnitine, chromium or plant extracts, with no stimulant. They do not deliver the kick of Thermo R8 — that is precisely the point — and they can be taken at any hour, including the evening, without touching your sleep.

The choice is therefore settled not on the supposed effectiveness of one or the other, but on your tolerance and on the timing of your sessions. For a powder to be mixed rather than a capsule, our fat burner powder aisle offers a third option, often more heavily dosed in carnitine. And if your overall aim is structured weight loss, the whole weight loss aisle is worth a look before you choose.

Frequently asked questions

How much caffeine is in one Thermo R8 capsule?

147 mg in total: 125 mg of anhydrous caffeine plus 22 mg supplied by the guarana extract. That is the equivalent of a double espresso. This figure is the most important one on the label, and it has to be added to your coffee and your pre-workout to work out your total for the day.

How long does one bottle last?

The bottle holds 120 capsules and the dose is one capsule a day, which comes to 120 days. Since the manufacturer recommends courses of one to two months separated by two-week breaks, one bottle covers two to four full courses in practice.

Can it be taken before an evening session?

No, and that is the product's main limitation. The manufacturer sets the cut-off at 16:00. With 147 mg of caffeine and a half-life of several hours, an intake late in the day degrades your sleep. If you train in the evening, turn to a stimulant-free formula.

Should you take breaks between courses?

Yes. The manufacturer sets out a course of one to two months, then two weeks off. The reason is simple: caffeine tolerance sets in within two to three weeks, and without a break the same capsule ends up doing nothing. Starting again after the break restores your sensitivity.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. There is no plant-based version of this reference. The eight actives themselves pose no problem, but the capsule that holds them does.

Is the carnitine dose high enough?

200 mg per capsule is a supporting dose, not a main one. The published protocols on L-carnitine use more like 2 g a day. If carnitine is your objective, take it as a standalone product and consider Thermo R8 for what it is: a formula built around caffeine.

Does this product make you lose weight?

No, and no product in this aisle does. No weight-loss claim is authorised in Europe for caffeine, green tea, guarana or carnitine. Losing body fat comes from a calorie deficit and physical activity. This type of formula supports an approach already in place, it does not replace it.

Where can you buy IO Genix Thermo R8?

The 120-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product on which we always ask the same question before selling it: what time do you train, and how many coffees do you drink a day. The two answers are almost always enough to point someone either to this one or to a stimulant-free formula. The whole category can be browsed in our fat burners aisle.

What is IO Genix's Caffeine 200 mg?

It is anhydrous caffeine in capsules, dosed at 200 mg per unit, in a bottle of 100. A single active ingredient, no flavouring, no sweetener, no blend: it is the simplest product in the whole stimulant aisle.

Two hundred milligrams is the equivalent of two to three espressos. The difference with coffee comes down to three things: the dose is identical from one capsule to the next, it travels in a pocket, and it requires neither finding a machine nor drinking anything. For a session at 6:00 in the morning or a competition in a car park, those are three real advantages.

The rest of the composition takes three lines: magnesium carbonate as a bulking agent, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with calcium carbonate and sodium starch octenyl succinate. As the shell is made of gelatine, the product is not suitable for vegetarians. The rest of the Spanish range can be found in our IO Genix aisle.

What does one capsule contain?

* No NRV is established for caffeine. Other components: bulking agent (magnesium carbonate), capsule (gelatine, colours: calcium carbonate and sodium starch octenyl succinate), anti-caking agent (magnesium stearate). Pack size: 100 capsules. Traces of GLUTEN, MILK, EGG, SOYA, SULPHITES, FISH, MOLLUSCS and CRUSTACEANS are possible depending on manufacturing conditions.

The framework needs setting out straight away, because it is what determines how the product is used. EFSA considers that a single intake of 200 mg of caffeine raises no safety concern in healthy adults, and takes 400 mg as the benchmark for the whole day, from all sources combined. One capsule therefore puts you exactly on the single-intake limit — and if you drink coffee alongside it, the total climbs fast.

A concrete calculation, because it often changes the advice: one capsule in the morning, two coffees during the day and a 200 mg pre-workout already adds up to 550 to 600 mg. You are above the daily benchmark without having given it a single thought.

On the effects, let us be precise: caffeine has no authorised health claim in Europe. Not on alertness, not on endurance, not on weight loss. We can therefore promise you nothing, and we will not. What we can describe: a molecule, a dose, an equivalent in cups of coffee, and a protocol for use. The rest you already know from experience — you have all drunk a coffee.

How should Caffeine 200 mg be taken?

Dose: 1 capsule, i.e. 200 mg. Liquid: a large glass of water. Timing: 30 to 45 minutes before physical or mental effort, in the morning or in the early afternoon. Frequency: one intake a day, never after 15:00. Duration: cycling advised, 5 days on for 2 days off, or 3 weeks for 1 week off.

If you have never taken caffeine in this form, start with half a capsule. The manufacturer recommends it, and it is good advice: the capsule opens, the powder can be divided, and one session will tell you whether 100 mg is enough for you. Two hundred milligrams at once, on an empty stomach, does not go the same way for everybody.

The 15:00 rule is the one that matters most, and it is stricter here than on many products: the manufacturer asks that no caffeine be taken in the 6 hours before bedtime. The half-life of the molecule is around five hours in an average adult, more in some people. A capsule at 18:00 still means a hundred milligrams or so in circulation at midnight.

Cycling is not a whim either. Tolerance to caffeine sets in within a few weeks, and the doses then have to go up to recover the same sensation — which is neither desirable nor sustainable. Five days on for two days off is enough to maintain sensitivity.

Two practical remarks. The manufacturer advises increasing water intake to 2 or 3 litres a day during use, caffeine having a mild diuretic effect. And it advises against taking it at the same time as other stimulants — tea, coffee, guarana — which amounts to repeating the daily total calculation.

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

It is for adults only, and suits those who tolerate caffeine well and want a precise, portable dose with no taste and no preparation. It is also the most economical format in the category: 100 capsules, i.e. more than three months at one intake a day, for the price of a few energy drinks.

The manufacturer is categorical about the contraindications, and we repeat them as they stand. This product is not advised for children or for pregnant and breastfeeding women, and is ruled out in the case of a heart condition, high blood pressure, an anxiety disorder, insomnia or hypersensitivity to caffeine. If any of those apply to you, this product is not for you, and that is not negotiable.

It is not suitable for vegetarians or vegans: the shell is made of gelatine. Nor is it suitable if you train in the evening, for the sleep reasons set out above.

The possible side effects are well known and the manufacturer lists them: nervousness, irritability, palpitations, headaches, digestive upset. They appear mainly in people who are not used to it or at cumulative doses. That is precisely why the trial half-capsule makes sense.

What not to expect from it: nothing more than a well-measured coffee. Caffeine does not make up for a short night, it masks it — and the sleep debt itself remains entirely. Nor does it make you lose weight, whatever the label on half of the fat burners aisle may say. What it does do is make a session easier to get started, which is already something.

Caffeine on its own or a complete pre-workout?

That is the real choice, and the answer depends on what you are trying to achieve.

A complete pre-workout provides, on top of the caffeine, pump and endurance ingredients: citrulline at 4 or 6 g, beta-alanine at 3.2 g, often tyrosine or betaine. It is the better choice if you want the complete formula without having to put anything together yourself, and if the sensation of a pump is part of what you are looking for. Its drawback: you pay for the whole thing, including the ingredients you have no interest in, and you do not choose the caffeine dose.

Caffeine on its own does exactly the opposite. You know what you are taking to the milligram, you adjust in half-capsules, and you can combine it with whatever you want — citrulline on its own, beta-alanine on its own, or nothing at all. At 100 capsules a bottle, it is also by far the cheapest option per session. It is the rational choice if you already know what works for you.

And if you train in the evening, neither suits: a caffeine-free pre-workout is what to turn to, even if it means losing that kick. On this point, a night's sleep is worth more than a good session.

Frequently asked questions

How many coffees does 200 mg correspond to?

Two to three espressos, according to the manufacturer. It is an average equivalent: the content of a coffee varies a great deal with the grind, the machine and the volume. The useful benchmark is EFSA's — 200 mg in a single intake, 400 mg over the day from all sources combined.

Can the capsule be opened to take half a dose?

Yes, and it is even what the manufacturer advises for a first trial. The capsule opens, the powder can be divided. The taste of pure caffeine is extremely bitter: better to close the half back inside the capsule and swallow it than to put it on your tongue.

How late in the day can it be taken?

The manufacturer asks that none be consumed in the 6 hours before bedtime, and in practice that you stay before 15:00. That is consistent with the half-life of the molecule, around five hours in an average adult — and a good deal more in some people. An evening intake costs a night.

Why take breaks?

Because tolerance sets in quickly: after two to three weeks of daily use, the same dose no longer produces the same effect. The manufacturer advises 5 days on for 2 days off, or 3 weeks for 1 week. That is what allows you to keep one capsule effective without raising the doses.

Are the capsules suitable for vegetarians?

No. The shell is made of gelatine, of animal origin. The manufacturer also reports possible traces of gluten, milk, egg, soya, sulphites, fish, molluscs and crustaceans depending on manufacturing conditions.

Can it be combined with a pre-workout?

Technically yes, but you have to do the arithmetic. Most pre-workouts contain 150 to 350 mg of caffeine per serving: added to the 200 mg of a capsule, you exceed EFSA's daily benchmark in a single intake. The manufacturer does in fact explicitly advise against combining it with other stimulants.

How long does a bottle last?

More than three months at one capsule a day, the bottle holding 100. With the advised cycling — five days out of seven — reckon on four to five months. It is one of the most favourable dose-to-price ratios in the whole shop.

Where can you buy IO Genix Caffeine 200 mg?

The bottle of 100 capsules can be ordered from this page, and we ship anywhere in France and Europe. It is a product that covers a whole quarter of a year with a single bottle: few items in the catalogue can say as much.

At the counter in Vendargues, about ten minutes from Montpellier, it is the product we suggest to those who come in looking for a complete pre-workout without realising that what they like in it is essentially the caffeine. The test is simple: try a capsule on its own for two weeks, and you will know. The rest of the stimulants and pre-training formulas can be compared in our sports nutrition selection.

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 ZMA Plus by IO Genix?

IO Genix ZMA Plus is an evening capsule that pairs the classic ZMA base with two sleep-related ingredients. One capsule provides 15 mg of zinc, 200 mg of magnesium, 2 mg of vitamin B6, 500 mg of L-tryptophan and 1.9 mg of melatonin. The bottle holds 60 capsules, which is two months at one a day.

The initials ZMA originally stand for a simple combination: zinc, magnesium, vitamin B6. It has been sold in bodybuilding circles for decades, with standardised doses and clear European claims. The "Plus" version adds melatonin and tryptophan, which shifts the product from recovery towards sleep.

The real active ingredient in this formula is melatonin. The 1.9 mg per capsule are not there for show: it is the only ingredient in the bottle whose effect on falling asleep is recognised at European level, and it is also what dictates the precautions set out on this page. The rest of the Spanish brand's range can be browsed in our IO Genix section, and the other products in the category in our ZMA section.

What is in one ZMA Plus capsule?

The 1.9 mg of melatonin are worth pausing on, because that figure is not chosen at random. In France, a melatonin-based food supplement remains within the food category as long as it does not exceed 2 mg per daily intake; beyond that, it becomes a medicine. This dose therefore sits just under the limit, and it comfortably exceeds the 1 mg threshold that unlocks the authorised claim: melatonin contributes to the reduction of time taken to fall asleep. A second claim exists and is also met: melatonin contributes to the alleviation of subjective feelings of jet lag.

The three minerals and vitamins in the ZMA base each carry authorised claims, and we stick to the official wordings. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis and to the normal function of the immune system. Magnesium contributes to normal muscle function, to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Vitamin B6 contributes to the regulation of hormonal activity and to normal protein metabolism.

One honest reservation about the magnesium, because it is worth knowing before you buy: the form used here is the oxide. It is the least well absorbed of the magnesiums on the market, the one that offers the most magnesium per gram but the least magnesium actually taken up. It is also the most likely to have a laxative effect. If magnesium is your main goal, this is not the right product: take a look instead at our magnesium section, where the bisglycinate and citrate forms are better tolerated.

L-tryptophan, at 500 mg, is an essential amino acid that acts as a precursor to serotonin and then to melatonin. No claim is authorised in Europe for tryptophan, and that should be said rather than left to be assumed: its presence in the formula follows a logic of composition, not a demonstrated effect at this dose.

Ingredients list

L-tryptophan, magnesium oxide, bulking agent (microcrystalline cellulose), zinc picolinate, anti-caking agent (magnesium stearate), melatonin, vitamin B6 (pyridoxine hydrochloride). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative, no lactose.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.

How should ZMA Plus be taken?

Dose: 1 capsule. Liquid: a large glass of water. Timing: 30 to 60 minutes before bedtime, on an empty stomach or at least two hours after the last meal. Frequency: one intake a day, in the evening only. Duration: a 6 to 8 week course, then one to two weeks off.

The instruction to take it away from meals is not a nicety. Tryptophan is an amino acid, and it uses the same transporter as several other amino acids to cross the barrier between the blood and the brain. Taken in the middle of a protein-rich meal, it ends up competing with them and no longer gets through. Two hours after dinner, the way is clear.

The 30 to 60 minute window before bed corresponds to the time melatonin needs to be absorbed and take effect. Taking it as you get into bed delays the effect by just as much. Conversely, taking it far too early can send you to sleep in front of the television.

Do not drive or operate machinery after taking this capsule. The manufacturer says so, and rightly: melatonin causes drowsiness, which is precisely what it is there for. Residual drowsiness on waking is possible in some people; if it happens, bring the time of intake forward rather than reducing the dose, as the capsule cannot be split.

The one to two week break after six to eight weeks of use is good practice, and above all it has the merit of forcing you to check whether the product is still of any use to you. Avoid caffeine in the six hours beforehand: it is probably the most effective lever on this whole page, and it is free. A dark, cool bedroom does the rest. For a different approach to the same subject, our GABA section is built on another molecule.

Who is ZMA Plus for, and who is it not for?

It is aimed at an adult who takes a long time to fall asleep, who is dealing with jet lag, or whose training schedule disrupts their sleep pattern.

It is strictly contraindicated for anyone on antidepressant treatment, because of the known interaction between L-tryptophan and those medicines. The manufacturer prints this in capitals on the packaging, and it is the most important warning attached to this product. It is also not recommended for pregnant or breastfeeding women, nor for children and adolescents.

The French national agency for food safety also recommends caution with melatonin for people with inflammatory or autoimmune diseases, epilepsy or asthma, as well as for those on any drug treatment. In all these cases, the question should be put to a doctor before buying. Never combine this capsule with another source of melatonin or tryptophan: the doses add up.

The capsule shell is made of gelatine: the product is suitable for neither vegetarians nor vegans.

What you should not expect from it. Melatonin reduces the time taken to fall asleep — it does not extend the night and it does not prevent waking during it. It does not treat chronic insomnia: if you have not been sleeping for months, it is a doctor you need to see, not a supplement. And ZMA does not build muscle: zinc contributes to the maintenance of normal testosterone levels, which means avoiding a drop caused by a deficiency, not raising a level that is already normal.

ZMA Plus or melatonin on its own?

A common question in the shop, and the answer depends on exactly what you are looking for.

Melatonin on its own does one thing and does it well: it reduces the time taken to fall asleep, from 1 mg upwards. It comes in various doses, as sublingual tablets or as drops, often for a modest budget, and it brings nothing else. If your only problem is taking too long to drop off, that is the most direct choice and our melatonin section answers it.

ZMA Plus makes sense when you wanted a ZMA anyway. An athlete already taking zinc, magnesium and vitamin B6 in the evening gains by bringing it all together in one capsule rather than swallowing three. In that case the melatonin comes on top of a routine that is already in place, and the product is fully justified.

When is neither the answer? If magnesium is your priority. The oxide used here is poorly absorbed, and 200 mg cover only 53 % of the reference value. A dedicated magnesium, in a better form, will give you more. Likewise, if it is zinc alone that interests you, a dedicated product costs less and can be taken at any hour, without causing drowsiness.

Frequently asked questions

How much melatonin per capsule?

1.9 mg, just under the 2 mg threshold above which melatonin is no longer classed as a food supplement in France. That is almost double the 1 mg threshold that gives entitlement to the claim about reducing the time taken to fall asleep, and it is a straightforward dose for this type of product.

Why take it away from meals?

Because of the tryptophan. This amino acid uses the same transporter as other amino acids to reach the brain; taken during a protein meal, it ends up competing with them. The manufacturer therefore asks for it to be taken on an empty stomach or at least two hours after dinner.

Can it be taken with an antidepressant?

No. This is a strict contraindication printed on the packaging, linked to the interaction between L-tryptophan and those treatments. If you are on antidepressant treatment, do not take this product and talk to your doctor about your sleep.

Does it cause drowsiness the next morning?

It is possible in some people, and the manufacturer flags it. If it happens to you, bring the time of intake forward rather than trying to cut the capsule, which cannot be split. Do not drive or operate machinery after the evening dose.

Is magnesium in oxide form a good choice?

It is the least well absorbed form on the market and the most likely to have a laxative effect. It is acceptable here because magnesium is not the formula's main active. If your goal is a magnesium intake, choose a dedicated product in bisglycinate or citrate form.

Does this product increase testosterone?

No. The authorised claim for zinc is that it contributes to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing: zinc prevents a drop caused by an insufficient intake, it does not raise a level that is already normal in someone who is not short of it.

Can it be taken every night without a break?

The manufacturer provides for 6 to 8 week courses followed by one to two weeks off. Beyond that, and especially if the difficulty falling asleep persists after several courses, the right move is not to carry on indefinitely but to speak to a doctor about it.

Where can you buy ZMA Plus by IO Genix?

The 60-capsule bottle can be ordered from this page, 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 current medication: the contraindication with antidepressants is real and many customers are unaware of it. The second concerns the afternoon coffee, which accounts for a good deal of insomnia. The rest of the range can be browsed in our sports nutrition selection, and B vitamin intakes in our vitamin B section.

What is IO Genix ZMA B6?

ZMA is the generic name of a combination that has become a standard in sports nutrition: zinc, magnesium and vitamin B6, taken once in the evening. This version from IO Genix fits into one capsule a day, in a bottle of 60, i.e. two months' worth.

The forms chosen are zinc picolinate and magnesium citrate, two common and well-tolerated salts, completed by vitamin B6 in the form of pyridoxine hydrochloride. The ingredients list is short: those three actives, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with titanium dioxide.

That last point is worth reading before you buy: as the shell is gelatine, the product is not suitable for vegetarians. It is information few product pages give, and it is decisive for some buyers. The rest of the Spanish range is in our IO Genix section.

What does one capsule contain?

Other components: anti-caking agent (magnesium stearate), capsule (gelatine, colour: titanium dioxide). Negligible energy value, less than 1 kcal per capsule. NRV within the meaning of Regulation 1169/2011: 375 mg for magnesium, 10 mg for zinc, 1.4 mg for vitamin B6. Pack size: 60 capsules.

Let us start with what sets this formula apart from conventional ZMAs, because that is the point that counts at the moment of buying. Most ZMAs on the market are taken as three capsules and provide roughly 30 mg of zinc, 450 mg of magnesium and 10 mg of B6. Here, everything fits into one capsule, with doses divided by two to three. That is not a flaw: it is a choice, and it has its advantages.

The first: 15 mg of zinc stays below the safety benchmark of 25 mg a day set by EFSA, which is not the case for a ZMA at 30 mg taken continuously. The second: 150 mg of magnesium stays well below the 250 mg a day that EFSA takes as the limit for magnesium provided by supplements. This formula is therefore easier to stack with the rest of what you take, and simpler to keep up over time. One capsule instead of three also means one pill fewer to swallow.

On what these three nutrients do, the authorised wordings are precise. Magnesium contributes to a reduction of tiredness and fatigue, to the normal functioning of the nervous system, to normal muscle function, to electrolyte balance and to normal psychological function. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to the normal function of the immune system and to the protection of cells from oxidative stress. Vitamin B6 contributes to the reduction of tiredness and fatigue, to normal protein and glycogen metabolism, and to the regulation of hormonal activity.

One nuance to keep in mind: the testosterone wording speaks of maintenance of normal levels. That concerns someone whose zinc intake is insufficient, not someone whose status is already fine. Our zinc and magnesium sections let you compare the doses product by product.

How do you take ZMA B6?

Dose: 1 capsule. Liquid: a large glass of water. Timing: one hour before bed, on an empty stomach or at least two hours after the last meal. Frequency: one serving a day. Duration: a course of 8 to 12 weeks followed by a 2-week break, or continuous use according to your needs.

The “two hours after the meal” is not an affectation. Dietary calcium — dairy products above all — competes directly with zinc for intestinal absorption. A ZMA swallowed with a bowl of fromage blanc loses part of its point. For the same reason the manufacturer advises avoiding coffee and tea in the two hours before the serving.

Two precautions on combining, and they matter. Leave at least two hours between this and any calcium or iron. And if you are on a course of antibiotics — tetracyclines, quinolones — be aware that these minerals can reduce their absorption: the manufacturer mentions it, and it is a question for your pharmacist rather than for a product page.

If taking it on an empty stomach makes you feel sick, which does happen with zinc, take the capsule during a light meal. You will lose a little on absorption, and you will see the course through — which matters more over twelve weeks.

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

It is aimed at active adults, and it suits three situations in particular: a prolonged calorie deficit, heavy sweating in training, or simply the wish to cover three micronutrients in one go in the evening. The one-capsule format makes it far easier to keep up than a three-capsule ZMA.

It is not suitable for vegetarians or vegans: the capsule is gelatine. Nor is it suitable for pregnant and breastfeeding women, or for children and adolescents — those are the statements carried by the manufacturer. In case of kidney or liver disease, or any ongoing medical treatment, consult a doctor before use. Traces of GLUTEN, EGG, MILK, FISH and SOYA are possible.

It is less suitable if you are after the doses of a conventional ZMA. At 15 mg of zinc and 150 mg of magnesium, this formula is deliberately measured: if what you need is a magnesium load, you will have to top up elsewhere, and the manufacturer provides for only one capsule a day.

What not to expect from it. It is not a sleeping pill: ZMA's reputation as a sleep aid is a stubborn one, but no claim of that kind is authorised, and “contributing to the normal functioning of the nervous system” does not mean sending you to sleep. If your problem is falling asleep, our melatonin section answers the question better, and a doctor better still if the trouble settles in. Nor is it a hormonal booster: zinc helps maintain a normal level in someone who is short of it, it does not raise it in someone who is fine.

ZMA, or magnesium and zinc separately?

That is the real trade-off, and it comes down to a problem the ZMA format cannot solve.

Zinc and magnesium compete for intestinal absorption. Bringing them together in a single capsule is convenient, but it amounts to sending them to the same transporters at the same moment. Taking a magnesium in the morning and a zinc in the evening removes the problem, and lets you choose the form of each into the bargain — a magnesium bisglycinate if your digestion is delicate, for instance, rather than a citrate.

ZMA wins on everything else, and that is no small matter. One product instead of two, one serving instead of two, one price instead of two. With a supplement taken every evening for three months, simplicity is the first factor in success: the best protocol is the one you actually follow. This one-capsule version takes that logic further than most of its competitors.

The advice we give most often: start with the ZMA. If after two months you want to fine-tune — more magnesium, another form, splitting the dose — you will know why, and you can then move to separate products. Just check that your multivitamin does not already contain zinc, otherwise you would be doubling up without knowing it.

Frequently asked questions

Why a single capsule when most ZMAs call for three?

Because the doses are more measured: 15 mg of zinc and 150 mg of magnesium, against roughly 30 mg and 450 mg in a conventional three-capsule formula. It is a choice with two concrete advantages: staying below EFSA's safety benchmarks, and having only one capsule to swallow each evening.

Does it really have to be taken on an empty stomach?

The manufacturer advises it, on an empty stomach or two hours after the last meal, to avoid dietary calcium competing with zinc absorption. In practice, if 15 mg of zinc on an empty stomach makes you feel sick, take the capsule during a light meal: you will lose a little, and you will see the course through.

Does ZMA help you sleep?

No sleep claim is authorised for these three nutrients, and we will not make one. Magnesium contributes to the normal functioning of the nervous system, which is not the same thing. The evening serving is explained by absorption precautions, not by a demonstrated sedative effect.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin, and contains a colour, titanium dioxide. If you are after a formula in a vegetable capsule, several products in our zinc and magnesium sections offer one, to be taken separately.

How long does a bottle last?

Two months, at one capsule a day for 60 capsules. That corresponds almost exactly to the 8 to 12 week course advised by the manufacturer, followed by a two-week break. Allow a bottle and a half to reach the top end of that range.

Can it be combined with other supplements?

Yes, provided you space them out. Calcium and iron should be taken at least two hours apart, and the manufacturer notes that these minerals can reduce the absorption of certain antibiotics. Above all, check that you are not stacking two sources of zinc: beyond 25 mg a day on a lasting basis, the surplus serves no purpose.

Why magnesium citrate rather than a bisglycinate?

Citrate is a well-absorbed salt, cheaper than bisglycinate, with a laxative effect on transit that some people want and others put up with. Bisglycinate is the best tolerated on the shelf, but it weighs more for the same amount of elemental magnesium — hard to fit into a single capsule. That is the trade-off this format accepts. Our vitamin B section rounds out this intake if B6 is your main concern.

Where can you buy IO Genix ZMA B6?

The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. Two months of use in a single bottle is one of the best dose-to-duration ratios on the shelf in this category.

At the Vendargues counter, about ten minutes from Montpellier, this is the product where we take the time to compare labels out loud: between a three-capsule ZMA and this one with a single capsule, the difference in dosage is real, and the right choice depends entirely on what you are already taking. The rest of the minerals can be browsed in our sports nutrition section.

What is IO Genix HMB 1000 mg?

IO Genix HMB 1000 mg is a single-ingredient supplement in capsule form. Each capsule provides 1,000 mg of HMB, and the daily dose of three capsules provides 3 g. The bottle holds 90 capsules, which is exactly 30 days' worth.

HMB, or beta-hydroxy-beta-methylbutyrate, is not an amino acid but a metabolite: it is what the body makes from leucine, one of the three branched-chain amino acids. Around 5% of the leucine you consume is converted into HMB, which means you would have to swallow a considerable quantity of leucine to reach 3 g of HMB from food alone.

That arithmetic constraint is what explains the existence of this product. An HMB supplement delivers the metabolite directly, at the intended dose, without going through the conversion. The rest of the Spanish range is in our IO Genix aisle, and the amino acids it derives from in our BCAA aisle.

What does a serving of HMB contain?

3 g a day is the reference dose for this molecule, and the format matches it exactly. Three capsules, thirty days, one bottle: there is nothing to work out and nothing to split by hand. That is a consistency you do not always find on this aisle, where plenty of bottles run out after eighteen days at the stated dosage.

The capsule contains nothing beyond the HMB and an anti-caking agent. The manufacturer specifies that the molecule is in its free form, known as the acid form, rather than as a calcium salt. That piece of compositional information is useful to anyone comparing two products; we pass it on as it stands, without drawing from it any efficacy argument that nothing would support.

In regulatory terms the position is clear-cut: no health claim is authorised in Europe for HMB. Not for muscle mass, not for recovery, not for preserving muscle during a deficit. The role of HMB as a metabolite of leucine is a fact of biochemistry; what supplementation produces in a trained adult is another question, and reported results vary considerably depending on the population studied. So we describe the molecule and its dosage, without any promise attached to a figure.

Finally, one point the manufacturer flags and that matters: this product may duplicate another supplement containing HMB or leucine. Plenty of amino acid formulas already contain some. Read your labels before stacking.

Ingredients list

Hydroxymethylbutyrate (HMB), coating agent (GELATINE), anti-caking agent (magnesium stearate). No added sugar, no sweetener, no preservative, no colouring, no lactose.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.

How do you take HMB 1000 mg?

Dose: 3 capsules a day, i.e. 3 g of HMB. Liquid: a large glass of water with each serving. Timing: split into two servings, one of them around training. Frequency: every day, rest days included. Duration: a course of 8 to 12 weeks, with an optional two-week break.

One clarification is needed, because the manufacturer's documentation offers two different splits. One puts two capsules in the morning and one after training; the other one capsule before the session and two after. The total is the same either way: 3 g a day. We go with the version that is easiest to stick to — two capsules in the morning, one after the session — because over twelve weeks it is consistency that decides the outcome, not the detail of the split.

Take the capsules with a large glass of water, preferably with a meal. The manufacturer also recommends leaving about two hours between an HMB serving and a creatine serving. That instruction is easy to follow in practice: creatine sits happily in the evening, HMB in the morning and around the session.

Rest days count as much as any other. As with most background supplements, the point is not to prime a session but to maintain a steady intake. Skipping weekends means lengthening the course without realising it.

The manufacturer puts the course at between 8 and 12 weeks, with an optional two-week break. Since one bottle covers thirty days, reckon on three bottles for a full course. This product logically sits alongside an adequate protein intake: it replaces neither a protein nor essential amino acids, it comes after them. Anyone looking for strength first will do better to look at creatine monohydrate, whose regulatory dossier is on an altogether firmer footing.

Who is HMB for, and who is it not for?

It is aimed at an adult in regular physical training, and more precisely at two points in a training journey: a phase of prolonged calorie deficit, where the aim is to preserve lean mass, and a return after a long lay-off. Those are the two situations in which it is most often recommended.

It is not suitable for vegetarians or vegans: the capsules are made of gelatine. Nor is it suitable for children or adolescents, whom the manufacturer explicitly excludes, or for pregnant and breastfeeding women.

One contraindication deserves careful reading: in cases of liver or kidney disease, the manufacturer asks that you consult a doctor before use. That is a serious precaution and not a stock phrase, on a molecule taken at 3 g a day for several weeks. The same goes for anyone on medical treatment.

The product may contain traces of gluten, eggs, milk, fish and soya.

What not to expect from it: this is not a product with a noticeable effect, you will feel nothing when you take it, and that is normal. It is not a fat burner, not a stimulant, and it does not build mass on its own. Above all, it in no way makes up for an insufficient protein intake: if your diet does not meet your protein needs, that is where to act first, and no capsule will let you off doing so.

HMB or EAA — which comes first?

Both touch on the same subject — amino acids and muscle — but they do not answer the same need, and the order matters.

EAAs provide the nine essential amino acids, that is, the ones the body cannot make itself. They fill a genuine gap when protein intake is low, during fasted training, or in people whose diet contains little animal protein. If your daily protein total is inadequate, that is where to start — or more simply with a protein powder, which is cheaper per gram.

HMB only makes sense after that. It fills no nutritional gap: it is a metabolite, not an essential nutrient, and it is only of interest to someone whose diet is already sound. Taking it while eating 80 g of protein a day at 85 kg is putting a second coat of paint on a wall that has had no first coat.

During a cutting phase, it logically complements a strategy built first on protein and a controlled calorie deficit — not on the capsules in our weight loss aisle. When bulking, it is the calorie total that decides, as our mass gain aisle sets out.

Frequently asked questions

How many capsules a day?

Three, i.e. 3 g of HMB, split into two servings. The 90-capsule bottle therefore covers exactly thirty days. Do not exceed this daily dose, and take account of any HMB present in your other supplements.

Should you take it on rest days?

Yes. HMB is not a session product but a background supplement, whose value rests on a steady intake over several weeks. On days without training, simply spread the three capsules across the day.

Why leave a gap before creatine?

The manufacturer recommends an interval of about two hours between the two. In practice this poses no difficulty: creatine sits happily in the evening and HMB in the morning and around the session. There is no incompatibility, merely an instruction to space them out.

Are these capsules suitable for vegetarians?

No. The shell is made of gelatine, which is of animal origin. That is a common limitation across this range, and there is no plant-based version of this particular reference.

Can it be taken with BCAAs or EAAs?

Yes, but check your labels. The manufacturer explicitly flags a risk of duplication with other supplements containing HMB or leucine. Plenty of amino acid formulas contain some, and stacking will bring you nothing extra.

How long before you can judge?

The manufacturer puts the course at between 8 and 12 weeks. That is also the order of magnitude on which a supplement of this kind is judged: nothing is settled in three weeks. Reckon on three bottles to see a full course through.

Does HMB build muscle?

No claim of that kind is authorised in Europe for HMB, and we are not going to write one. It is a metabolite of leucine, whose value depends entirely on the context: diet, training, phase of the programme. It builds nothing on its own.

Where can you buy IO Genix HMB 1000 mg?

The 90-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product we never sell first: the question always comes before the purchase, and it is a simple one — how much protein do you eat a day? For as long as the answer is vague, this bottle can wait. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix Vitamin C1000?

IO Genix Vitamin C1000 is a vitamin C in capsule form, with no flavouring, no sugar and no effervescence. One capsule supplies 1,000 mg of L-ascorbic acid, or 1,250% of the nutrient reference value. The bottle holds 90 capsules: three months at one a day.

L-ascorbic acid is vitamin C itself, in its simplest form. There is nothing else active in the capsule — no added bioflavonoids, no acerola, no buffered form. It is a single-ingredient product, and that is why it fits into one daily serving where an effervescent vitamin C tablet calls for a glass, some water and two minutes of waiting.

This format has a practical consequence we see on the shop floor every day: a capsule goes in a gym bag, an effervescent tube does not. For a daily serving taken all year round, that is the single criterion that makes the biggest difference to consistency. The rest of the Spanish range can be browsed in our IO Genix section, and the other products in the category in our vitamin C section.

What does one Vitamin C1000 capsule contain?

1,000 mg is a high dose, and it is worth knowing what that actually means. Vitamin C absorption is not proportional to the dose: it is very good up to around 200 mg, then falls off markedly as the amount rises. At 1,000 mg, an appreciable share of the dose is not absorbed and leaves in the urine. That is not a flaw in the product, it is the physiology of this vitamin.

So why go up to 1,000 mg? Because certain European claims are conditional on a specific additional intake. In particular, the one that matters most to athletes: vitamin C contributes to the normal function of the immune system during and after intense physical exercise, a claim whose condition is an additional intake of 200 mg a day on top of the recommended daily intake. A 1,000 mg dose meets that condition beyond any argument.

The other authorised claims for vitamin C are numerous and cover most of what can be said about it: it contributes to the normal function of the immune system, to normal collagen formation for the normal function of bones, cartilage, skin, teeth, gums and blood vessels, to normal energy-yielding metabolism, to the normal functioning of the nervous system, to the protection of cells from oxidative stress, to the reduction of tiredness and fatigue, and it increases iron absorption.

That last line is the most underrated of the set, and it is the one with the most immediate practical use. Vitamin C improves the absorption of non-haem iron, meaning the iron in plant foods — lentils, spinach, pulses. Taken with the same meal, it genuinely changes what that meal delivers. If iron is your concern, our iron section is worth reading alongside this page.

A word on the capsule itself: it is made of gelatine, which rules this product out for vegetarian and vegan diets. It is a piece of information few product pages put forward, and it nonetheless rules out a share of buyers.

Ingredient list

Vitamin C (L-ascorbic acid), anti-caking agent (silicon dioxide). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative and no flavouring.

May contain traces of GLUTEN, EGGS, MILK, FISH and SOY depending on manufacturing conditions.

How should you take Vitamin C1000?

Dose: 1 capsule. Liquid: a large glass of water. Timing: in the morning, before or during breakfast; for athletes, an hour before the session. Frequency: one serving a day. Duration: a three-month course, repeatable, or continuous use as needed.

One detail the manufacturer gives and that is rarely followed: avoid taking the capsule at the same time as coffee or tea. The tannins in those drinks reduce absorption. An hour's gap settles the matter, and in practice that means taking the vitamin C at the very start of breakfast rather than with the last mouthful of coffee.

If your stomach reacts badly — it can at this dose, ascorbic acid is an acid — take the capsule in the middle of a meal rather than on an empty stomach. The discomfort almost always disappears. Keep yourself properly hydrated across the day as well: that is what helps clear the excess.

Should the dose be split? On paper, two 500 mg servings would be better absorbed than one of 1,000 mg. In practice, the product comes as 1,000 mg capsules and it is not designed to be opened. Take it in one go, and take the view that the dose compensates for the loss.

Vitamin C combines without redundancy with a vitamin D, a collagen — for which it is the synthesis cofactor — or a vitamin E, with which it works in a complementary way on the antioxidant side.

Who is Vitamin C1000 for, and who is it not for?

It suits an adult looking for a simple daily intake, particularly at the start of autumn, during a period of hard training, or when the intake of fresh fruit and vegetables is low.

Three contraindications appear explicitly on the packaging and deserve to be read before buying. The product is not recommended for people prone to kidney stones, whether calcium oxalate or uric stones. It is not recommended in cases of iron metabolism disorder — haemochromatosis, thalassaemia — since vitamin C does precisely that, increase iron absorption. And medical advice is required in the case of anticoagulant treatment, pregnancy or breastfeeding.

As the capsule is made of gelatine, the product is suitable for neither vegetarians nor vegans. People with allergies must take account of the possible traces mentioned above.

What not to expect from it, and this is the point on which we most often disagree with what customers have read elsewhere. Vitamin C does not cure a cold and does not stop you catching one. No claim of that kind exists in Europe, and the available data does not support it. What it does is contribute to the normal function of the immune system — which is not the same thing. Nor does it make up for a diet low in plant foods: a kiwi, an orange and a red pepper over the course of a day already supply well over the reference value. This supplement makes sense when that base is missing, not in its place.

Do you need 1,000 mg of vitamin C, or is a more modest dose enough?

That is the real question, and it deserves an honest answer rather than a sales pitch.

To simply cover an adult's daily needs, 80 mg is enough: that is the nutrient reference value, and a multivitamin covers it without difficulty, supplying a good fifteen other nutrients along the way. If your aim is a general safety net, that is the cheaper and more sensible choice.

The 1,000 mg in this capsule answers a different need. They are relevant for an athlete stringing together intense sessions, because the immune claim tied to intense physical exercise assumes an additional intake of 200 mg a day — a dose a multivitamin never reaches. They are relevant too for anyone wanting to support iron absorption at a plant-based meal.

When is the multivitamin the better choice? As soon as your concern is not specifically vitamin C. If you do not know what is missing, a broad base is worth more than a high-dose single nutrient. And if your subject is oxidative stress rather than immunity, our coenzyme Q10 section offers a different approach, on complementary cellular targets.

Frequently asked questions

Does the body really absorb 1,000 mg of vitamin C?

No, not all of it. Absorption is very good up to around 200 mg then falls off markedly; at 1,000 mg, a large share leaves in the urine. The high dose offsets that diminishing return and makes it possible to meet the intake conditions of certain European claims.

Does this vitamin C protect against colds?

No, and no claim of that kind is authorised in Europe. What is authorised is that it contributes to the normal function of the immune system, including during and after intense physical exercise. Contributing to normal function is not preventing an infection.

Can it be taken with coffee?

The manufacturer recommends leaving an hour between the two: the tannins in coffee and tea reduce absorption. In practice, take the capsule at the very start of breakfast, before the coffee, rather than at the end. It is a small thing, but it costs nothing to apply.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. The ascorbic acid itself poses no problem, but the capsule holding it does. There is no plant-based version of this product.

Is there any risk in taking it every day all year round?

Vitamin C is water-soluble and the excess is eliminated, which gives it a comfortable safety margin. The main complaint reported at this dose is digestive: bloating or intestinal discomfort. People prone to kidney stones should, however, steer clear; the warning appears on the packaging.

Should it be taken with an iron-rich meal?

That is in fact its most concrete use. Vitamin C increases the absorption of non-haem iron, the kind in lentils, spinach and pulses. Taken with the same meal, it improves what that meal delivers. Conversely, it is not recommended in cases of haemochromatosis or thalassaemia, for that exact reason.

How long does one bottle last?

90 capsules at one a day: three months. That matches the course recommended by the manufacturer exactly, and covers the autumn-winter period from a single bottle if you start in October.

Where can you buy IO Genix Vitamin C1000?

The 90-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product that mainly moves from September onwards, and the question we always ask is the one about kidney stones: it is the one contraindication customers almost always overlook. The rest of our vitamins can be browsed in the sports nutrition section.

What is Nutriting nuPower?

Nutriting nuPower is a French multivitamin complex in tablet form. The daily dose is four tablets, and it brings together twelve vitamins, four minerals and six antioxidant actives. Nutriting is a French brand founded in 2012, known for publishing detailed formulas rather than proprietary blends — and on that count, it keeps its word here.

What sets the product apart has less to do with the vitamins than with what comes alongside them. Next to the standard foundation you will find 200 mg of N-acetyl-cysteine, 100 mg of R-alpha-lipoic acid, 100 mg of green tea extract, 50 mg of quercetin, 30 mg of coenzyme Q10 and 5 mg of lutein. Those six are practically never found in a supermarket multivitamin, and that is what explains the price gap with a high-street pharmacy product.

The forms chosen deserve a mention: vitamin B6 as pyridoxal-5-phosphate, vitamin B9 as L-methylfolate, vitamin B12 as methylcobalamin, vitamin C as Quali-C®. These are active or patented forms, more expensive than their standard equivalents. The product is free from gluten, GMOs, titanium dioxide, colourings and animal gelatine. It joins our multivitamins range.

What do four nuPower tablets contain?

Two caveats, in the name of transparency. First, the number of tablets per box is not disclosed in the data supplied by the manufacturer, so we cannot work out exactly how long a box lasts. Second, the nutrition table describes magnesium and zinc as citrates, whereas the ingredients list mentions magnesium carbonate and zinc gluconate. The quantities themselves are not in question; we are flagging the discrepancy rather than settling it on the brand's behalf.

The wording permitted under European regulations applies to this foundation, and there is plenty of it: vitamins B2, B3, B6, B9, B12, vitamin C and magnesium contribute to the reduction of tiredness and fatigue; vitamins B1, B2, B3, B5, B6, B8, vitamin C, magnesium and iodine contribute to normal energy-yielding metabolism; vitamins C and E, zinc and selenium contribute to the protection of cells from oxidative stress; vitamin D contributes to the maintenance of normal bones and normal muscle function; zinc contributes to normal protein synthesis. No claim, on the other hand, is authorised in Europe for N-acetyl-cysteine, alpha-lipoic acid, quercetin, coenzyme Q10 or lutein. They are there for the formulation, not for a promise.

How should you take nuPower?

Dose: 4 tablets a day. Liquid: a glass of water. Timing: with meals, ideally 2 in the morning and 2 at midday; taking all 4 at once during a main meal is still fine if that makes life easier. Frequency: one or two servings a day. Duration: a 2 to 3-month course for a baseline effect, and it can be used all year round.

Two practical points. Taking it with a meal genuinely matters: vitamins A, D and E are fat-soluble, and the meal provides the fats that support their absorption. And avoid taking it in the evening. That is not superstition: the B-vitamin complex and the green tea extract have no place just before bed for anyone who is sensitive to them.

If you train, keep taking it on rest days too. A multivitamin works through consistency, not through peaks — four tablets on session day and nothing for the rest of the week makes no sense at all. Lastly, do not stack it with other supplements delivering the same nutrients: between nuPower, a separate magnesium and a winter vitamin D, the total adds up fast.

Who is nuPower right for, and who is it not right for?

It is aimed at adults who want a broad micronutrient foundation in a single product, rather than stacking up five different tubs. Heavy training blocks, periods of passing fatigue or an irregular diet are the most common cases we see over the counter. The formula also suits anyone looking for active forms — methylfolate, methylcobalamin, pyridoxal-5-phosphate — rather than the standard ones.

There are several cases where it is not suitable. The product is not recommended for pregnant or breastfeeding women and must not be used under the age of 18. Medical advice is required in the case of heart conditions or anticoagulant treatment, because of the vitamin E and coenzyme Q10 it contains. People with diabetes should ask their doctor for advice before use. And if you are on any form of medication, the question needs asking before you buy, not after. The product may contain traces of GLUTEN, SOYA and MILK depending on manufacturing conditions.

What you should not expect from it: a multivitamin does not fix an unbalanced diet, it fills gaps. It will not make you lose weight, it will not build muscle, and it replaces no blood test. If you have been feeling tired for months, the right course of action is testing prescribed by your doctor — not a supplement bought blind.

nuPower or vitamins bought separately?

That is the real trade-off, and the answer depends above all on how much you know about your own needs.

Buying separately remains the better choice when you have an identified shortfall. If a blood test shows low vitamin D, you need a vitamin D dosed accordingly: nuPower's 5 µg covers 100% of the NRV, which is maintenance, not correction. The same logic applies to magnesium, whose 125 mg covers 33% of the NRV — well below what the dedicated products in our magnesium range offer. Buying separately also lets you choose your forms and pay less per milligram.

nuPower wins on coverage and on sticking with it. Twenty-two nutrients in a single serving, including six actives — NAC, alpha-lipoic acid, green tea, quercetin, coenzyme Q10 and lutein — that you would otherwise have to buy as that many separate tubs. Do the maths: add up the price of a basic multivitamin, a NAC and a CoQ10, and the gap closes quickly. Not to mention that a single product taken at breakfast is something you can keep up over time, where five tubs end up at the back of a cupboard.

Frequently asked questions

How many tablets should you take a day?

Four, which is the full daily dose the values in the table are based on. Cutting down to two tablets mechanically halves every intake: that is not a harmless half-measure, it is a different formula.

How long does a box last?

We cannot say: the number of tablets per pack does not appear in the data supplied by the manufacturer. We would rather flag that than put forward an estimate. At four tablets a day, do the maths as soon as the box arrives.

Can it be taken in the evening?

That is not recommended. The manufacturer advises taking it in the morning and at midday, not least because the formula contains a green tea extract and a B-vitamin complex. In sensitive people, a late serving can make it harder to fall asleep.

What are the NAC and alpha-lipoic acid in the formula?

N-acetyl-cysteine is a sulphur-containing amino acid derivative, present here at 200 mg. R-alpha-lipoic acid is a sulphur compound the body produces naturally, dosed at 100 mg. No health claim is authorised in Europe for either one: we describe them, we do not attribute any effect to them.

Is it suitable for vegetarians?

The formula contains no animal gelatine and the tablet coating is made from hydroxypropyl methylcellulose. The manufacturer does not, however, explicitly claim vegetarian or vegan certification in the data available to us, and we will not write it on their behalf.

Can it be combined with another supplement?

Yes, provided you add things up. Vitamin C is already at 150% of the NRV and zinc at 150%: adding a product from our zinc or vitamin C range would push you high with no extra benefit. Check the totals before you stack.

Why is vitamin B9 in methylfolate form?

Because it is the form the body can use directly, unlike folic acid, which has to be converted. It is a more expensive formulation choice, consistent with the other active forms chosen for this product — pyridoxal-5-phosphate for B6, methylcobalamin for B12.

Where can you buy Nutriting nuPower?

The product can be ordered from this page, and we ship throughout France and Europe. Nutriting remains a brand we often recommend: the formulas are set out in full, which makes it possible to compare honestly with something else — an impossible exercise with proprietary blends.

At our shop in Vendargues, about ten minutes from Montpellier, we are always happy to take the time to compare a label with what you are already taking: that is often where you discover three duplicates and one gap. The rest of the range can be found in the Nutriting collection.

What is Himalaya Liv.52?

Himalaya Liv.52 is a food supplement in tablet form, sold in bottles of 100. Its formula combines six plants from the Ayurvedic tradition with a traditional mineral preparation. Himalaya states that the formula has been on the market since 1955.

One point has to be made at the outset, because it governs everything else on this page. In India, Liv.52 is registered as an Ayurvedic medicine and carries the corresponding indications. In France and in the European Union, it is placed on the market as a food supplement. These are two different regulatory statuses, with two different levels of evidence and two different communication regimes. The Indian indications do not transfer here, and we will not be repeating them. So you will find on this page no promise of any effect on the liver, on digestion or on elimination: we describe a composition, a method of use and a set of precautions.

The rest of the brand's range is gathered in the Himalaya collection, alongside our other plant-based supplements such as turmeric and ashwagandha.

What does one Liv.52 tablet contain?

Here is the list of declared active components, with their botanical name and, where one exists, their traditional Ayurvedic name.

The last column is the most important thing on this page. No amount per tablet is disclosed to us, for any of the seven components. We therefore cannot give you a dosage in milligrams, a standardisation percentage or a degree of standardisation, and we refuse to write those words while the figures are not on the table. A formula whose dosages are not published cannot be compared with another on any serious basis: that is a fact, and you need to know it before buying.

The declared excipients are microcrystalline cellulose, croscarmellose sodium, magnesium stearate and talc. The tablet may contain traces of gluten depending on manufacturing conditions. This product provides no vitamin or mineral declared with a nutrient reference value: that is why this page carries no conventional nutrition table.

How do you take Liv.52?

• Dose: 2 tablets per intake, for an adult.
• Volume of liquid: a large glass of water.
• Timing: with meals, morning and evening.
• Frequency: 2 intakes a day, so 4 tablets a day.
• Duration: the stated duration is a period of 6 to 8 weeks, repeatable.

At 4 tablets a day, a bottle of 100 tablets covers 25 days. So allow two bottles to see out a six-week period, and a little more for eight. Do not exceed the stated dose: with a product whose unit dosages are not published, increasing your intake on your own initiative makes no sense at all.

Who is Liv.52 not suitable for, and why refer you to a doctor?

It is not recommended for pregnant or breastfeeding women, and it must not be used in case of a known allergy to any of its components. It is not intended for children. Given the possible traces of gluten, the formula is not suitable for people with coeliac disease.

The decisive point lies elsewhere. If you are looking for this product because a blood test has worried you, because a doctor has picked something up about your liver, or because you have symptoms, this food supplement is not the answer and this page cannot help you. A liver disorder is diagnosed and monitored medically. Taking a supplement instead of seeing a doctor means delaying a diagnosis — and that is the only real risk we have to tell you about here. Go and see your doctor.

The same instruction applies if you are on any medication whatsoever, or if you have a known condition: ask your doctor or pharmacist for advice before you start. Interactions between plant extracts and medicines do exist, they are poorly documented for this formula, and that is one more reason to put the question to a professional rather than to an online shop.

Finally, what you should not expect from it: this product does not offset alcohol consumption, does not “cleanse” anything, and is no substitute for a varied and balanced diet, for a healthy lifestyle, or for medical advice.

Liv.52 or a supplement whose effect is authorised in Europe?

Here is the honest comparison, and it deserves to be read before you order.

In Europe, health claims relating to plants are, for the vast majority of them, awaiting evaluation by EFSA: none is authorised for the plants in this formula. That does not mean they have no effect; it means that nobody has the right to assert an effect, in the absence of an evaluated dossier. So we stick to the description.

If you want a supplement whose effect is established and whose formulation is authorised, choose instead a product whose label carries quantified nutrients with their percentage of the nutrient reference value. A multivitamin, a magnesium, a vitamin D or an omega 3 falls within that framework: their authorised wordings are set by Regulation 432/2012, and you know exactly what you are taking and in what amount.

If it is precisely this Ayurvedic formula you are after, because you know it from elsewhere or by personal choice, here it is, described as it stands, with no promises added. That is a trade-off that belongs to you, and it is better made knowingly.

Frequently asked questions

Do Liv52, Liv 52 and Liv.52 refer to the same product?

Yes. All three spellings point to the same Himalaya reference. The difference is purely a matter of punctuation in the way the name is typed.

What is the dosage in milligrams of each plant?

It is not disclosed to us, and we will not invent it. No unit amount appears in the manufacturer data we hold. If that figure is decisive for you, ask Himalaya directly before buying.

How long does one bottle last?

Twenty-five days at the stated dosage of 4 tablets a day. A period of 6 to 8 weeks therefore calls for two bottles, or slightly more.

Is Liv.52 a medicine?

No, not in France. Here it is sold as a food supplement. Its status as an Ayurvedic medicine in India confers no equivalent status in the European Union, and the indications attached to that Indian status do not apply here.

What is the Mandur bhasma in the formula?

It is a mineral preparation from the Ayurvedic tradition, not a plant extract. Its exact nature and its amount are not disclosed to us. That is a further reason to seek the advice of a healthcare professional if you are on any treatment.

Can it be taken at the same time as a medicine?

That question is not settled on a product page. Put it to your doctor or your pharmacist, who know your treatment. The manufacturer itself asks for professional advice if you are taking medication.

Does it contain gluten or allergens?

The manufacturer flags possible traces of gluten depending on manufacturing conditions. No other allergen is declared in the data available to us. Check the labelling on the bottle you receive, which is what counts.

Can it be taken continuously all year round?

The stated duration is 6 to 8 weeks, repeatable — which is not the same thing as permanent use. If you are considering prolonged use, discuss it with your doctor.

Where can you buy Himalaya Liv.52?

Liv.52 is available on this page in bottles of 100 tablets, and in our shop in Vendargues, about ten minutes from Montpellier. It is a product we would rather talk about before selling: the first question we ask across the counter is whether a doctor has been consulted, and depending on the answer, we sometimes advise against buying it.

We ship throughout France and Europe.