Sports Nutrition Guide

What is IO Genix Creatine Monohydrate?

IO Genix Creatine Monohydrate is a micronised creatine monohydrate powder, available unflavoured and in a Peach version. It is the simplest form there is: a single molecule, with no transport matrix, no added amino acid and no bulking agent. The rest of the range is in our IO Genix section.

"Micronised" means a powder ground more finely than a standard monohydrate. It changes neither the molecule nor what it does in the muscle: what it changes is how the powder behaves in a glass, dissolving faster and leaving less sediment. On a product you swallow every day, that detail matters: sediment at the bottom of the glass is creatine you have not drunk.

The tub comes with a scoop calibrated to 3 g and the manufacturer states 100 servings; the net weight does not appear in our labelling data. For the underlying detail — mechanism, dose according to body weight, real-world effect — see our creatine monohydrate page.

What does a 3 g serving contain?

The label is worded for a 3 g serving, that is one level scoop. It provides 3 000 mg of creatine monohydrate and 12 kcal, for 0 g of carbohydrate, 0 g of fat and less than 1 mg of sodium. There is nothing else in the tub.

A point of vocabulary that is worth real money: monohydrate is a hydrated salt. Out of 3 000 mg of powder, roughly 2 640 mg are creatine proper, the remainder being water of crystallisation. That is the figure printed on the label of our Crealuxe for the same serving, and it holds true for any monohydrate.

Three grams a day is the amount on which the claim authorised in the European Union rests: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. Nothing beyond that is permitted, and we will write nothing beyond that. At one serving a day, the tub covers 100 days; above 80 kg, allow one and a half servings, which is roughly 65 days.

How do you take IO Genix Creatine Monohydrate?

The manufacturer specifies 3 g, that is one scoop, in 200 ml of water or a carbohydrate drink, once a day. It gives no course duration: continuous use is the most sensible approach, since the body does not develop tolerance.

Timing is of virtually no importance: creatine works through gradual saturation of the muscle, not through a blood peak. What counts is consistency, rest days included — taking it three times a week never fully saturates the muscle.

On the loading phase, our position does not change: 20 g a day for five to seven days only brings saturation forward by two to three weeks, without changing the final level or the medium-term result in any way. It is the period when digestive discomfort is most likely to appear, and it gets through four times as much product. Starting straight at 3 g is simpler and cheaper.

Two practical tips: warm water rather than ice-cold, and a good vigorous shake in a shaker. Taking it with a meal or with a little maltodextrin often improves digestive tolerance.

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

It is aimed at adults doing resistance training or a sport involving short, repeated efforts. As the molecule is obtained by chemical synthesis, it comes from no animal material.

The label is clear about the exclusions. The manufacturer advises against it for pregnant and breastfeeding women as well as for anyone under 18, and flags possible traces of gluten (wheat and oats), eggs, milk, fish and soya: that statement rules the product out in cases of coeliac disease or severe allergy. ANSES also advises against supplements intended for athletes for anyone with impaired kidney or liver function, and supplementation raises serum creatinine: mention it to your doctor before a blood test.

What you should not expect from it: any sensation at all. It is not a stimulant, nothing happens when you take it or during the first week, it is not a long-endurance product, and it does not replace an intake of whey isolate. Any medical question is a matter for your doctor or your pharmacist.

IO Genix creatine monohydrate or a Creapure® creatine?

Both contain the same molecule, and at an equal dose nothing shows that a branded creatine produces more strength or more mass. The difference is industrial, not chemical: exactly what the label guarantees is set out on our Creapure page.

The useful question is this one: what do we know about the raw material? For this product, our labelling data include no stated purity figure, no published batch analysis and no documented synthesis origin — which is precisely the information a label buys you. If you are liable to be tested in competition, choose a product carrying the Creapure® designation.

If your budget has to choose between the label and taking it consistently, take this one: a standard creatine taken every day beats a branded creatine taken every other day. And if monohydrate leaves you bloated despite a well-diluted serving, the issue is not the label but tolerance: look at creatine HCL, which is more concentrated per gram of powder.

Frequently asked questions

Is the scoop 3 g or 5 g?

Three grams, levelled off: that is the value used for the labelling and for the count of 100 servings. If you are aiming for 5 g because you weigh more than 85 kg, you need one and a half servings, and the tub will last around 65 days rather than 100.

Does the Peach version contain sweeteners?

Necessarily so, since a flavoured powder is not creatine on its own. But our labelling data describe only the unflavoured version, which is limited to micronised creatine monohydrate. We will not publish a composition we have not read: ask us for it before ordering.

Do you need a loading phase with this creatine?

No. Loading at 20 g a day only brings saturation forward by about three weeks; the final level and the medium-term results are identical. It quadruples how much product you get through and concentrates the digestive downsides.

What does micronisation actually bring?

Faster dissolution and less sediment. It alters neither the molecule, nor the amount absorbed, nor the result in training: no data show that a finer powder makes a creatine more effective. Its benefit is day-to-day convenience.

Can you mix it with a whey or with cream of rice?

Yes. Many people add it to their post-workout shake or to a bowl of cream of rice. It is unaffected by cold or by mixing; what it does not tolerate is prolonged heat and moisture, so do not leave it dissolved for hours and close the tub properly.

How long before you notice anything?

Three to four weeks at 3 g a day, the time it takes to saturate muscle stores. And "feel" would be the wrong word: what you will notice, if you train regularly, is one or two extra reps on your heavy sets.

Is it suitable for a vegan diet?

The molecule is: chemical synthesis, no animal material, like our plant proteins. The reservation concerns the statement about traces of milk and fish, which relates to the production environment.

Where can you buy IO Genix Creatine Monohydrate?

You can order it from this page, and we ship throughout France and Europe. In our Vendargues shop, about ten minutes from Montpellier, this tub gets compared side by side with the branded products: the calculation that settles it is the shelf price divided by the number of actual servings, bearing in mind that not every brand sets its scoop at 3 g. The full range is in our sports nutrition section.

Sources: EFSA for the authorised claims, ANSES for the opinion on food supplements intended for athletes. This information is no substitute for medical advice.

What is IO Genix Omega 3?

It is a fish oil supplement in softgel capsules, with a daily serving of two capsules providing 2,000 mg of fish oil and 12 mg of vitamin E. The bottle covers 45 servings, that is a month and a half.

The formula is short: fish oil, vitamin E in the form of d-L-alpha-tocopherol acetate, and a shell made of gelatine, glycerine and water. Because the shell is gelatine, the product is suitable for neither vegetarians nor vegans — this is something few product pages mention, and it rules out a proportion of buyers straight away.

The vitamin E is not there by chance: polyunsaturated fatty acids oxidise, and adding a fat-soluble antioxidant to the oil is the usual way of slowing that process inside the capsule. At 12 mg per serving, it also reaches 100% of the nutrient reference value. The product sits in our omega 3 and IO Genix sections.

What does a two-capsule serving contain?

Pack size: 45 servings of 2 capsules. NRV for vitamin E within the meaning of Regulation 1169/2011: 12 mg.

The two “not disclosed” lines deserve a pause, because they are the single most important point on this page. The manufacturer declares 2,000 mg of fish oil but does not publish, in the labelling data available to us, the EPA and DHA contents. Yet those two figures, and those alone, are what makes it possible to compare one omega 3 with another. A fish oil can contain 18% EPA-DHA or 60%: the weight of oil tells you nothing.

The direct consequence, and we own it: we cannot use any of the authorised claims for omega 3. The wording “EPA and DHA contribute to the normal function of the heart” assumes an intake of at least 250 mg a day, and “DHA contributes to the maintenance of normal brain function and normal vision” assumes 250 mg of DHA. With no declared content, those thresholds cannot be verified. We would rather say so than repeat a figure found elsewhere: check the EPA/DHA statement printed on the bottle you receive, that is what counts.

What we can state without reservation concerns vitamin E: vitamin E contributes to the protection of cells from oxidative stress. At 100% of the NRV per serving, the regulatory threshold is comfortably cleared. On the published data as it stands, that is the only claim usable on this product.

One last safety marker: EFSA regards 5 g a day of combined EPA and DHA as an intake that raises no concern in adults. A serving of 2 g of total oil stays well below that, whatever the actual concentration.

How do you take IO Genix Omega 3?

Serving: 2 capsules. Liquid: a large glass of water. Timing: with a meal, morning or evening, it makes no difference. Frequency: one serving a day. Duration: ongoing, as the manufacturer sets no fixed course length.

The “with a meal” instruction is not optional here, unlike with many supplements. This is an oil and a fat-soluble vitamin: their absorption depends directly on fat being present in the stomach at the same time. Two capsules swallowed on an empty stomach with a glass of water means part of the product goes to waste.

The remedy for fishy repeats, which is the leading reason people give up on this type of product, comes down to two tricks. Take the capsules in the middle of the meal rather than at the start, and keep the bottle somewhere cool: oil that has been warmed goes rancid, and a rancid capsule announces itself the moment you wake up.

On the time of day, the manufacturer does not take a view, and rightly so: omega 3 has no acute effect, only regularity counts. Take it at whichever meal you will reliably remember, which is usually dinner.

One combination precaution to finish: the manufacturer asks you to avoid taking it alongside an anticoagulant without medical advice. That question is one for your doctor, never for a product page.

Who is this omega 3 right for, and who is it not right for?

It is aimed at people who eat little oily fish — sardine, mackerel, salmon, herring — which is to say most people. Two capsules a day at dinner, one bottle every six weeks: it is an undemanding supplement, and its simplicity is its main selling point.

The product contains FISH. Traces of GLUTEN, EGG, MILK and SOYA are possible. The manufacturer advises against it for pregnant and breastfeeding women and rules it out for under-18s. It asks you to consult a healthcare professional in case of a clotting disorder, anticoagulant treatment or cardiovascular disease. Store in a dry place, away from light and moisture.

It is not suitable for vegetarians or vegans, since the capsule is gelatine and the contents are of marine origin. Nor is it suitable if you want to compare EPA and DHA doses precisely: with no published contents, the comparison cannot honestly be made, and that is this product's real limitation.

What not to expect from it. It is neither a cardiovascular treatment nor a performance product. No claim can be made here beyond the vitamin E one, and an omega 3 supplement does not replace two portions of fish a week — it fills a gap, and does nothing more than that.

Marine omega 3 or plant-based omega 3?

This is the only real choice in the category, and it turns not on a matter of principle but on a difference between molecules.

A fish oil supplies EPA and DHA directly, the two fatty acids the European claims relate to. A flaxseed-based plant omega 3, such as the one in the TrainedByJP range, supplies alpha-linolenic acid, which the body has to convert into EPA and then DHA — a conversion known to be limited. The authorised wording is not the same either: ALA “contributes to the maintenance of normal blood cholesterol levels”, which is a different matter.

Plant omega 3 is the better choice, and the only possible one, if you are vegan, allergic to fish, or if the marine aftertaste has made you give up in the past. That is reason enough: a product taken every day beats a better-designed product that stays in the cupboard.

Fish oil keeps the advantage on direct EPA and DHA intake. That said, on this particular product those contents are not published: if your aim is to reach the 250 mg a day that unlocks the claims, choose a product in the category that states its figures. To round things off in winter, our vitamin D section answers a neighbouring and far better documented need; and if it is the antioxidant side that interests you, the vitamin E and CoQ-10 sections offer dedicated formulas.

Frequently asked questions

How much EPA and DHA are in one serving?

The manufacturer does not publish these contents in the labelling data available to us. We will not invent them: they are, however, the only figures that allow two omega 3 products to be compared, since the weight of fish oil carries no informative value on its own. Check the statement on the bottle you receive.

Why does it have to be taken with a meal?

Because this is an oil and a fat-soluble vitamin. Their absorption depends on fat being present in the digestive tract at the same time. Two capsules on an empty stomach with a glass of water means part of the product is lost — and it is a very common mistake.

How do you avoid fishy repeats?

Two habits are enough in most cases: swallow the capsules in the middle of the meal rather than at the start, and keep the bottle somewhere cool. Oil that has been warmed goes rancid, and a rancid capsule announces itself immediately. If the problem persists, a plant-based omega 3 will settle the matter.

How long does a bottle last?

Forty-five days, at two capsules a day, that is 45 servings. The manufacturer sets no fixed course length and recommends ongoing use: with this type of nutrient, it is regularity over several months that counts, not an intensive three-week stint.

Are the capsules suitable for vegetarians?

No, on two counts. The shell is gelatine of animal origin, and the contents are a fish oil. A vegetarian or vegan should turn to a plant-based omega 3, bearing in mind that it supplies ALA rather than EPA and DHA.

Can it be taken alongside anticoagulant treatment?

Not without medical advice: that is the precaution explicitly stated by the manufacturer, which also covers clotting disorders and cardiovascular disease. This question is one for your doctor or your pharmacist, the only people who know your medication.

What is the vitamin E doing in the formula?

It plays two roles. Inside the capsule, it is a fat-soluble antioxidant that slows the oxidation of the oil. In the body, at 12 mg per serving, that is 100% of the NRV, it allows the only regulatory wording usable on this product to be applied: vitamin E contributes to the protection of cells from oxidative stress.

Where can you buy IO Genix Omega 3?

The bottle can be ordered from this page, and we ship throughout France and Europe. This is a supplement that works over the long run: better to order one in advance than to break off for three weeks.

At the Vendargues store, about ten minutes from Montpellier, this is a category where we systematically turn the bottle over before selling it, so we can read the EPA-DHA line together. It is the only figure that matters, and many customers discover on that occasion that until then they had been comparing weights of oil. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix CLA PRO?

It is safflower oil in soft capsules, with a daily dose of four capsules providing 4,000 mg of oil, standardised to 80% conjugated linoleic acid. The bottle covers 25 servings.

Conjugated linoleic acid, or CLA, is a fatty acid from the omega-6 family, found naturally in small amounts in dairy products and ruminant meat. Here it is extracted from safflower seeds (Carthamus tinctorius L.).

The formula fits into two lines: safflower oil and a shell made of gelatine, glycerine and water. Because the capsule is made of gelatine, the product is suitable neither for vegetarians nor for vegans. It joins our capsule fat burners and IO Genix aisles.

What does a four-capsule dose contain?

* Columns calculated from the values declared for four capsules and from the 80% standardisation stated by the manufacturer. Pack size: 25 doses, i.e. 100 capsules. The split between the two CLA isomers — c9,t11 and t10,c12 — is not published; nor is the “of which saturates” line, nor the kilojoules.

The calculation that matters, and that nobody makes: 4,000 mg of oil standardised to 80% gives 3,200 mg of CLA, not 4,000. That is the difference between the weight of the oil and the weight of the active molecule, and it is the only figure to compare from one product to another. Plenty of labels display the big number hoping you will mistake it for the other one.

The 80% standardisation is a sound level for this category; oils at 60% or 70% do exist, and a bottle that is cheaper per litre may turn out to be dearer per gram of CLA. Always do the multiplication before comparing two prices.

Now for the essential point, and we will be categorical: no health claim is authorised in Europe for conjugated linoleic acid. Not on body composition, not on fat, not on weight, not on the maintenance of muscle mass. So you will read no promise of that kind here, not even in a roundabout form. The “fat burner” label that appears on our aisles is a commercial category name, not a description of an effect, and that is a distinction we are keen to state clearly.

What we can describe: a vegetable oil, a standardisation, a daily dose, a format, a usage protocol and some precautions. That is little, and it is honest.

How do you take CLA PRO?

Dose: 4 capsules a day. Liquid: a glass of water. Timing: 2 capsules at lunch and 2 at dinner. Frequency: two split servings. Duration: 8 to 12 weeks at a minimum, taken continuously.

The “with meals” instruction is not optional, unlike with many supplements. This is an oil: its absorption depends on fat being present in the digestive tract at the same time. Four capsules swallowed on an empty stomach with a glass of water means part of the product will do nothing at all.

Splitting it into two servings follows the same logic and improves tolerance: four soft capsules in one go sit heavily on some stomachs. If you get oily repeats, take them in the middle of the meal rather than at the start.

On duration, the manufacturer settles on 8 to 12 weeks minimum, and explicitly pairs this product with a balanced reduced-calorie diet and regular training. We are happy to repeat that detail, because it says the essential thing: this bottle does nothing on its own. If the calorie deficit is not in place, the question does not even arise.

The product combines without difficulty with a protein or a multivitamin. As a bottle covers 25 days, allow three to four of them to complete the recommended duration.

Who is CLA PRO for, and who is it not for?

It is aimed at adults engaged in a structured weight loss approach, with a calorie deficit and training in place. It is a stimulant-free supplement, which makes it compatible with an evening serving and with late training — that is its real advantage over most products in the aisle.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for the under-18s. It asks that you consult a healthcare professional in the event of a metabolic disorder, diabetes or drug treatment: that last precaution deserves careful reading. Traces of GLUTEN (wheat and oats), EGG, MILK, FISH and SOYA are possible.

It is suitable neither for vegetarians nor for vegans, as the capsule is made of gelatine. It is less suitable if you are looking for a noticeable effect: there is nothing to feel, no kick and no warmth, unlike a caffeinated thermogenic.

What you should not expect from it, and this is the most useful point on this page: this product does not make you lose weight. No claim exists, which means no European authority has validated any effect for this molecule. Nor does it preserve muscle mass during a diet: on that front, it is your protein intake and your resistance training that do the work. And 36 kcal per dose really are 36 kcal added to your day.

CLA or a thermogenic fat burner?

The two sit in the same aisle and the question comes up on every sale. Let us set out the common ground first: neither CLA nor the plant extracts in thermogenics hold an authorised health claim in Europe for weight loss. Deciding on the basis of promises therefore makes no sense here.

A thermogenic fat burner is generally built on caffeine, possibly combined with green tea or synephrine. It can be felt — alertness, warmth, a relative appetite curb — which explains its success. Its drawbacks are well known: it cannot be taken in the evening, tolerance builds up, and it adds to the coffee you drink during the day.

CLA does exactly the opposite: no stimulant, no sensation, no timing constraint. It is the right choice if you are sensitive to caffeine, if you train in the evening, or if you already take a caffeinated pre-workout. Our caffeine-free fat burner aisle brings together the other options of this kind.

One last frank word: if you have to choose a single supplement during a deficit, it is neither of these two. It is a protein, because it helps you hold your intake when the calories go down, and its wording on the maintenance of muscle mass is authorised. The omega 3 aisle usefully rounds out the picture on the fatty acid side.

Frequently asked questions

How much actual CLA in a dose?

3,200 mg. The four-capsule dose provides 4,000 mg of safflower oil standardised to 80%, which gives 3,200 mg of conjugated linoleic acid. That is the figure to compare from one product to another, and not the weight of oil, which tells you nothing on its own.

Does CLA make you lose weight?

No health claim is authorised in Europe for conjugated linoleic acid, not on weight, not on fat, not on body composition. We therefore cannot promise anything, and we will not do so. The manufacturer itself pairs this product with a reduced-calorie diet and regular training.

Why does it have to be taken with meals?

Because this is an oil: its absorption depends on fat being present in the digestive tract at the same time. Four capsules swallowed on an empty stomach with a glass of water means part of the product is wasted. It is the most common mistake with this type of soft capsule.

How long does a bottle last?

Twenty-five days, at four capsules a day. As the manufacturer recommends 8 to 12 weeks minimum, allow three to four bottles to complete the protocol it advises.

Are the capsules suitable for vegetarians?

No. The shell is a soft capsule made of gelatine, glycerine and water, of animal origin. The contents, on the other hand, are indeed a vegetable oil obtained from safflower seeds: it is the shell alone that is the problem, and that is a point rarely highlighted.

Can it be taken in the evening?

Yes, and that is in fact the manufacturer's protocol: two capsules at lunch and two at dinner. The formula contains no stimulant, which makes it compatible with a late serving — unlike a caffeinated fat burner. That is its main practical advantage.

Can it be combined with a caffeinated fat burner?

Nothing stands in the way as far as the formulas are concerned, as the two share no ingredient. Simply bear in mind that neither of them holds an authorised claim, and that stacking two products with no recognised effect does not create an effect. The calorie deficit remains the only documented lever.

Where to buy IO Genix CLA PRO?

The bottle can be ordered from this page, and we ship throughout France and Europe. Over a recommended duration of 8 to 12 weeks, it is better to order several bottles in advance than to run out halfway through.

At the Vendargues shop, about ten minutes from Montpellier, this is an aisle where we systematically start by talking about something other than the product: what do you eat, and for how long have you been eating it? Until that answer is satisfactory, no capsule will change anything, and we would rather say so across the counter than take the money. The rest of the aisle can be compared in our sports nutrition section.

What is IO Genix BCAA 8.1.1?

IO Genix BCAA 8.1.1 is a branched-chain amino acid supplement in tablet form, available in a tub of 150 or 300 tablets. It belongs to the BCAA section and to the IO Genix range, a Spanish sports nutrition brand.

The formula combines two things only: the three branched-chain amino acids — L-leucine, L-valine, L-isoleucine — in a stated ratio of 8 to 1 to 1, and vitamin B6 in the form of pyridoxine hydrochloride. The rest is there to make the tablet: microcrystalline cellulose, magnesium stearate, silicon dioxide. No flavouring, no sweetener, no colouring.

The format is the first reason to buy this one rather than another: you swallow it, you do not mix it. No shaker to wash, no bitterness to mask — leucine is markedly bitter, and that is what forces high-ratio powders to load up on sweeteners.

What does one serving of BCAA 8.1.1 contain?

The label is worded for a serving of 5 tablets, which supplies 3,000 mg of BCAAs in total, 1.4 mg of vitamin B6 — that is 100% of the nutrient reference value — for 12 kcal and 3 g of protein. No carbohydrates, no fat.

At the stated 8:1:1 ratio, those 3,000 mg break down into 2,400 mg of L-leucine, 300 mg of L-isoleucine and 300 mg of L-valine — a calculation based on the ratio and the total declared, not on lines read off the label: the manufacturer does not detail the breakdown. Per unit, one tablet supplies 600 mg of BCAAs including 480 mg of leucine. That is the figure that matters when comparing two tubs, well ahead of the ratio printed on the front: the ratio does not create leucine, it redistributes the same grams.

* Breakdown calculated from the 8:1:1 ratio and the total of 3,000 mg declared by the manufacturer. ** No NRV is established for amino acids. The energy value is given by the manufacturer in kilocalories only: the kilojoule equivalent does not appear there and we are not adding it.

Vitamin B6 is the only ingredient for which European claims exist, and dosing it at 100% of the NRV makes them usable: vitamin B6 contributes to normal protein and glycogen metabolism, to normal energy-yielding metabolism, to the normal functioning of the nervous system and to the reduction of tiredness and fatigue. Branched-chain amino acids, for their part, have no authorised health claim. Our vitamin B section brings together the other formulas that contain some.

How should IO Genix BCAA 8.1.1 be taken?

The manufacturer recommends 5 tablets a day, swallowed with a large glass of water, roughly 250 ml. It suggests splitting the dose around the session: 2 to 3 tablets 30 minutes before training, 2 to 3 immediately after, or 2 between meals on non-training days. The frequency is therefore one to two servings a day.

On duration, the manufacturer specifies neither a course nor a time limit, and we are not inventing one on its behalf. What can safely be said: free amino acids are absorbed in fifteen to thirty minutes and no loading effect builds up from one day to the next, unlike creatine. A tub of 150 tablets covers 30 servings, the 300-tablet tub covers 60. Taking them in the middle of a meal rather than on an empty stomach reduces the digestive discomfort some people feel with free amino acids.

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

It is aimed at adults who train with resistance work and whose daily protein intake is already adequate. The tablet format makes it practical at the office, while travelling or in the gym without a bottle.

The manufacturer states that the product may contain traces of gluten, egg, milk, fish and soya. It is not recommended for pregnant or breastfeeding women or for anyone under 18, and calls for medical advice in the event of liver or kidney disorders, or of any ongoing treatment. Maple syrup urine disease, a rare metabolic condition, contraindicates any intake of branched-chain amino acids. Those questions are for your doctor or your pharmacist.

What not to expect from it: it does not replace a protein source. Three amino acids out of the nine essential ones do not build a muscle protein — lysine, methionine, threonine and three others are missing. If your diet is tight on protein, a serving of whey isolate will do more than this tub, and cost less per gram of amino acids. And to hold up better through a long session in the heat, it is electrolytes that answer the need.

BCAA 8.1.1 or EAAs?

It has to be said even when selling the product: BCAAs have been overtaken by EAAs, which supply all nine essential amino acids instead of three. The protein synthesis signal is sent in both cases; only EAAs also supply the building blocks. And the 8:1:1 ratio has no demonstrated superiority over a 2:1:1 at an equal total amount: beyond the quantity of leucine that triggers the signal, adding more pushes nothing higher.

EAAs are therefore the better choice in three situations: training on an empty stomach, a marked calorie deficit, an insufficient protein intake. Those are the cases where amino acids are missing, not just a signal.

This BCAA keeps two concrete advantages. The format: nothing to mix, nothing to wash, no taste to put up with — EAA powders are considerably harder to drink. And the price per serving, consistently lower. If your diet already covers your protein, those two criteria may be enough to settle it. Otherwise, go for EAAs.

Frequently asked questions

When should BCAA 8.1.1 tablets be taken?

The manufacturer suggests 2 to 3 tablets 30 minutes before the session and 2 to 3 afterwards, five a day in total. A tablet cannot be sipped during exercise the way a powder can: the logic is that of two servings bracketing the workout. Over the course of a day, it is total protein that weighs, not this timing.

Which BCAA should you take, an 8:1:1 or a 2:1:1?

Compare the grams of leucine per serving, not the ratio. This product supplies 2,400 mg per serving according to the stated ratio; a 2:1:1 dosed at 5 g supplies 2,500. No solid data places a high ratio above a 2:1:1 at an equal total amount, and the 2:1:1 reproduces the proportion found in muscle protein.

How long does a tub of 150 tablets last?

Thirty days at the full serving of five tablets a day, sixty for the 300-tablet tub. If you take it only on training days, reckon on roughly twice as long. The manufacturer sets neither a course length nor a compulsory break.

Tablets or powder: what difference does it make in practice?

Taste: leucine is very bitter, and an 8:1:1 powder needs a lot of sweetener to be drinkable — here the question does not arise. Convenience: nothing to measure out, nothing to rinse. And volume, finally: five tablets to swallow against half a litre to drink, which deprives you of the drink if you were counting on it during the session.

Does this BCAA contain allergens?

No allergen goes into the formula, but the manufacturer flags possible traces of gluten, egg, milk, fish and soya linked to the production site. If you have a diagnosed allergy to any of them, this product is not indicated. The formula contains neither flavouring nor sweetener.

Can it be taken at the same time as a whey protein?

Yes, with no interaction, but there is little point: a whey already contains around a quarter of its protein as BCAAs, leucine included. Stacking the two at the same hour amounts to paying twice for the same amino acids. Keep these tablets instead for the moments when a powder is not practical.

Why is there vitamin B6 in a BCAA?

Because it is a cofactor for the enzymes that metabolise amino acids, and because at 1.4 mg per serving, that is 100% of the NRV, it allows the product to carry claims that BCAAs on their own do not have. It does not increase their absorption: the idea circulates, no official source supports it.

Where can you buy IO Genix BCAA 8.1.1?

This page lets you order the 150 and 300 tablet tubs, and we ship throughout France and Europe. In our shop in Vendargues, about ten minutes from Montpellier, this product is recommended by comparison: we set the tub next to a tub of powdered amino acids and work out the leucine per serving and the price per serving in front of you. The conclusion is not always the one you would expect. The rest of the family is in our protein range, and our sports nutrition section puts every product back in its place.

What is IO Genix Glutamine Kyowa?

IO Genix Glutamine Kyowa is an L-glutamine powder dosed at 5 g per scoop, to which 1.4 mg of vitamin B6 is added. It comes in 300 g and 500 g, in an unflavoured or raspberry version.

Glutamine is the most abundant amino acid in muscle and in plasma. The body makes it itself, which makes it a non-essential amino acid in the strict sense, but the rate at which it is used up rises during periods of sustained training, calorie restriction or physiological stress. That is where the question of an additional intake arises.

The Kyowa Quality mention refers to the raw material, produced by Japan's Kyowa Hakko from a plant-based fermentation. It is an indication of origin and process, not a particular biological property: the molecule obtained is the same as that of any other glutamine. What the label guarantees is traceability and process control, which is no small thing on an amino acid produced in very large volumes. The rest of the range appears in our IO Genix aisle.

What is in a 5 g serving?

The per-100 g values are calculated from the manufacturer's declaration for a 5 g serving. One inconsistency deserves to be flagged rather than glossed over: the data sheet states 0 g of carbohydrate while the ingredients list mentions maltodextrin, which is one. The amount is in all likelihood small, but we do not know it and will not reconstruct it. The label on the tub you receive is the authority.

5 g per serving is the reference amount, and it is the one used in most of the published work on glutamine. Few products go below it, but many sell 3 g scoops that then have to be doubled, which completely changes the real cost per serving. Always check the weight of the scoop before comparing two tubs.

The number of servings depends on the size, and there is a clarification to make here too. The manufacturer states 100 servings per container, which corresponds to the 500 g size. The 300 g size contains 60, at 5 g per serving. The larger size therefore works out cheaper per serving, but is only worth it if you keep it up.

Vitamin B6 at 1.4 mg covers the European reference value exactly. It is not there by chance: it contributes to normal protein and glycogen metabolism, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It is the only ingredient in this tub to carry authorised claims. If it is this vitamin that interests you in its own right, our vitamin B aisle offers it dosed separately.

A regulatory clarification belongs here: L-glutamine has no authorised health claim in Europe. Not on recovery, not on immunity, not on the gut lining. The former description on this page claimed that supplementation sped up recovery and maintained immune function: that wording was not compliant and has been removed.

Ingredients list

L-glutamine (Kyowa Quality), maltodextrin, acidity regulator (citric acid), flavouring, sweeteners (sucralose and acesulfame K) and vitamin B6 (pyridoxine hydrochloride). The unflavoured version contains neither flavouring nor sweetener. May contain traces of GLUTEN, EGGS, FISH, SOYA and MILK.

How do you take Glutamine Kyowa?

Serving: one level scoop, or 5 g. Liquid: 300 ml of water or fruit juice. Timing: straight after training, or before bed on rest days. Frequency: one serving per training day; the manufacturer describes a more intensive protocol of three servings spread across non-training days. Duration: no set course length, use is ongoing.

One serving a day covers what the vast majority of trainees need. The three-serving protocol is aimed at high training volumes, and you should be clear about what it represents: 15 g of free amino acid a day, every day. If you are starting out, begin with one serving and see.

The powder dissolves well but stays slightly tart on the palate in the raspberry version. Fruit juice masks that tartness better than water does, with no downside. The unflavoured version, for its part, mixes into anything — into a protein shake, into porridge, into a fruit purée — and it is often the more practical choice for everyday use.

Avoid mixing it into a hot drink: glutamine is not very stable in solution when heated. A shake made up in the morning for the afternoon is no problem; a cup of boiling tea is.

Who is Glutamine Kyowa for, and who is it not for?

It suits someone on a high training volume, someone in a prolonged calorie deficit, or someone stringing sessions together without a genuine rest day. Those are the situations in which the body's use of glutamine rises the most.

The manufacturer does not recommend it for pregnant and breastfeeding women and restricts it to adults over 18. It also asks that you seek the advice of a healthcare professional in cases of liver or kidney disorders, or if you are on medication: that is a sensible precaution, since amino acid metabolism runs through the liver and the kidneys.

It is not for you if your daily protein intake is already high. This is the least commercial truth on this page: a 30 g whey isolate shake already supplies roughly 1.5 to 2 g of glutamine, and a diet providing 150 g of protein a day supplies several grams. In that context, the additional intake is marginal, and the literature on the benefits of supplementation in a well-fed athlete is far from convincing.

What you should not expect from it: this is not a product that drives progress. It does not build muscle, it does not replace a protein, and you will feel nothing when you take it. It is a comfort supplement, to consider once the rest is already in place, not before. If you have any medical doubt, ask your doctor or your pharmacist.

Glutamine or EAAs after training?

Both are taken at the same moment and compete for the same budget, so we may as well put the question plainly.

An EAA supplies all nine essential amino acids, including the leucine that triggers protein synthesis. In terms of building muscle, there is no comparison: it is the better choice if you train fasted, if your protein intake is low, or if you want a single product after the session. It costs more per serving, and it has a stronger taste.

Glutamine does not play in that category. Its value lies elsewhere: it is a non-essential amino acid, heavily used during periods of heavy load, and its use has more to do with recovery comfort than with performance. It is the better choice if your diet already comfortably covers your protein needs and you are looking to top up on one specific point, or if you cope badly with complex formulas.

If your budget allows only one product, buy the protein or the essential amino acids before the glutamine. That is the logical order, and we say so over the counter just as we do here.

Frequently asked questions

How many servings are in a tub?

Sixty for the 300 g size, one hundred for the 500 g size, at 5 g per serving. The manufacturer quotes the figure of 100 servings without specifying which size it refers to: it corresponds to the 500 g. The larger size works out cheaper per serving if you keep it up.

What is the difference between the unflavoured and raspberry versions?

The active ingredient make-up is identical. The raspberry version additionally contains a flavouring, an acidity regulator and sweeteners; the unflavoured version contains none. The unflavoured one mixes into anything without disturbing the taste, the raspberry one is more pleasant drunk on its own. That is the only deciding factor.

When should you take it?

Straight after training on session days, before bed on rest days. Timing matters less than consistency: glutamine acts on a body pool that rebuilds slowly, not on a one-off peak. One serving a day at a set time is worth more than three irregular ones.

Should you take it if you already use whey?

The benefit becomes slight. A 30 g whey serving already supplies a far from negligible share of glutamine, and a protein-rich diet supplies several grams a day. Supplementation still makes sense during a period of unusual load or a marked calorie deficit, less so in an ordinary situation.

Can it be mixed into a hot drink?

Better to avoid it. Glutamine is not very stable in solution at high temperature and partly degrades. Mixing it into cold or lukewarm water, or into a juice, poses no problem at all, including when made up a few hours in advance.

Is glutamine suitable for vegans?

The Kyowa Quality raw material is obtained by fermentation of plant origin, with no animal input, as the manufacturer states. The point to watch is the declared manufacturing traces — gluten, eggs, fish, soya and milk — which come from the production environment and not from the formula.

Why is there vitamin B6 in a glutamine?

Because B6 is involved in amino acid metabolism, and because it is the only ingredient in this tub for which a claim is authorised in Europe. At 1.4 mg, it covers the daily reference value exactly. If you already take a multivitamin, be aware that stacking the two carries no risk at this level.

Where can you buy IO Genix Glutamine Kyowa?

The sizes and versions 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 deliberately place at the end of our advice: when someone comes in looking for glutamine and is not yet hitting their protein quota, we show them the other aisle first. The rest of the range can be browsed in our sports nutrition aisle.

What is IO Genix Collagen Professional?

IO Genix Collagen Professional is a hydrolysed collagen powder to be mixed with liquid, whose 12 g serving — two scoops — provides 7.5 g of collagen. The tub covers 33 servings, or a little over a month at one serving a day.

The formula is short, and that is its main strength: hydrolysed collagen, vitamin C, magnesium and hyaluronic acid, plus the usual auxiliaries — citric acid, flavourings, strawberry powder, silicon dioxide, sweeteners (sodium saccharin, sucralose, acesulfame K) and the colour azorubine.

The flavours available: Red Berries and Lemon. The product appears in our collagen range, and the rest of the brand in the IO Genix collection.

What does a 12 g serving contain?

Three lines are missing from the mandatory table — sugars, fibre and salt — and we will not reconstruct them. Everything else is quantified, which makes this product easy to compare, unlike many compound joint formulas.

Two figures to put in context. 7.5 g of collagen per serving: that is a generous dose, above the 5 g most commonly found, and one of the highest at this price point. And 10.5 g of protein for 45 kcal: remember that collagen is a protein, but an incomplete one — low in tryptophan in particular. It should therefore not be counted as a serving of whey in your daily protein intake.

On the claims, only two are open here, and they come from the micronutrients, not from the collagen. Vitamin C contributes to normal collagen formation for the normal function of cartilage, bones and skin — the 80 mg cover 100 % of the NRV. And magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue, the 56 mg reaching the required 15 % threshold. For hydrolysed collagen itself and for hyaluronic acid, no claim is authorised in Europe. That is a point few product pages own up to, and one we would rather set down in black and white.

How do you prepare Collagen Professional?

Serving: 12 g, that is 2 scoops. Liquid: 200 to 250 ml of cold or lukewarm water, never hot. When: in the morning, on an empty stomach 30 minutes before breakfast, or with breakfast. How often: one serving a day. How long: the manufacturer recommends a course of at least 3 months, taken continuously.

The temperature of the liquid matters: cold or lukewarm, not hot. Boiling water improves nothing and serves no purpose here. Mix vigorously until fully dissolved — collagen peptides clump easily if poured in without stirring.

The manufacturer insists on consistency, and rightly so: three months of daily use is the stated horizon, and a tub of 33 servings covers only a third of it. Plan for three tubs if you want to judge it properly, rather than a single one from which you will draw no conclusion.

The product is compatible with a multivitamin, omega 3 or other joint supplements. Just watch out for duplicated vitamin C, already at 100 % of the NRV in a single serving.

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

It is aimed at those who want collagen and nothing else, at a straightforward dose, in a preparation that goes down easily in the morning. It is the simplest product in our collagen range, and simplicity is a real argument here: you know exactly what you are buying and at what price per gram.

The restrictions are clear. Not recommended for pregnant or breastfeeding women. Not to be used under 18 years of age. Do not exceed the recommended daily dose. The product may contain traces of GLUTEN, EGGS, FISH, SOYA and MILK, and the manufacturer explicitly asks you to consult a healthcare professional in the event of a fish allergy or anticoagulant treatment — that precaution suggests a possible marine origin for the collagen, which the manufacturer nonetheless does not specify. We flag this point rather than interpret it.

Two further points. The formula contains the colour azorubine, for which European regulations require the following warning: may have an adverse effect on activity and attention in children. And it contains sodium saccharin in addition to sucralose and acesulfame K, three sweeteners in all — worth noting if you are sensitive to them.

What you should not expect from it: an effect on joint pain. No claim authorises it, and pain that persists is a matter for a doctor. Nor should you expect anything before several weeks have passed. Finally, do not count the 10.5 g of protein towards your daily total: collagen is an incomplete protein, and it does not replace a standard protein.

Collagen Professional or a complete joint formula?

We sell both, and the decision comes down to what you are really after.

A complete joint formula, such as the Collagène Fortigel from the same brand, adds glucosamine, MSM, hyaluronic acid, devil's claw and boswellia to the collagen. If you were going to take several joint supplements anyway, it saves you buying five bottles. The downside is real: in this kind of formula, most of the secondary ingredients are not quantified on the label, and the collagen is often less concentrated — 5 g against 7.5 g here.

Collagen Professional wins on three concrete points. The dose: 7.5 g of collagen per serving, that is 50 % more than a typical compound formula. The transparency: four actives, all quantified, nothing to guess at. And the price per gram of collagen, mechanically more favourable. If your objective is collagen, that is the most rational calculation. If you are looking for broader joint comfort, take a look instead at the glucosamine range, where the actives are sold quantified and separately.

Frequently asked questions

How many servings are there in a tub?

Thirty-three servings of 12 g, or a little over a month at one serving a day. For the three-month course recommended by the manufacturer, count on three tubs.

What is the origin of the collagen?

The manufacturer does not specify it in the data available to us — neither bovine, nor porcine, nor marine. The recommendation to seek advice in the event of a fish allergy suggests a possible marine origin, but we will not state it as fact. If this point is decisive for you, ask us to check the label on the tub before you order.

Can it be mixed into a hot drink?

No, the manufacturer recommends a cold or lukewarm liquid. Boiling water adds nothing and is not advised here. A shaker with 200 to 250 ml of cold water gives the best result, provided you shake vigorously.

Do the 10.5 g of protein count towards my intake?

Not as a complete protein. Collagen is low in certain essential amino acids, tryptophan in particular, which makes it unfit to cover a protein requirement. Think of it as a targeted intake, not as a whey substitute.

Is the vitamin C useful in this formula?

Yes, and it is the only element of the composition that opens an authorised claim: vitamin C contributes to normal collagen formation for the normal function of cartilage, bones and skin. The 80 mg cover 100 % of the reference value.

Can it be taken alongside an anticoagulant?

Not without medical advice: the manufacturer explicitly asks you to consult a healthcare professional in the event of anticoagulant treatment. Put the question to your doctor or your pharmacist before opening the tub.

Should it be taken in the morning?

The manufacturer advises the morning, on an empty stomach thirty minutes before breakfast. In practice, consistency counts for more than the time of day: take it at the moment you will not forget it, for three months in a row.

Where can you buy IO Genix Collagen Professional?

The flavours, Red Berries and Lemon, can be ordered from this page. We ship anywhere in France and Europe.

It is the collagen we most readily recommend for a first purchase: its list runs to four lines, the dose is straightforward, and the price per gram can be worked out effortlessly. In our shop in Vendargues, about ten minutes from Montpellier, we do that calculation with customers in front of three different tubs — that is often the moment the choice becomes obvious.

What is IO Genix Arginine Kyowa?

IO Genix Arginine Kyowa is a pure L-arginine powder. One level 3 g scoop provides 3,000 mg of L-arginine, and the only other component in the tub is an anti-caking agent. The manufacturer states 100 servings per container, which works out at roughly three months of use at one serving a day.

L-arginine is what is known as a semi-essential amino acid: the body can produce it, but not always in sufficient quantities depending on age and state of health. Food supplies it too, chiefly through meat, fish, nuts and pulses. It is also the substrate from which the body makes nitric oxide, a messenger involved in regulating the diameter of the blood vessels.

The Kyowa Quality designation on the label refers to the origin of the raw material: an amino acid produced by plant fermentation by a specialist Japanese supplier. It is a traceability claim made by the manufacturer, not a promise of efficacy — we report it as such. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our L-arginine section.

What does one serving of Arginine Kyowa contain?

3 g of arginine per serving is a straightforward dose for a single-ingredient product. The most telling comparison is not with another supplement but with your plate: it takes roughly 150 g of chicken breast or a large handful of peanuts to come close to that amount. The difference is that the powder arrives on its own, without the calories and without the meal that goes with them.

The tub contains nothing beyond the amino acid and an anti-caking agent, which is both its appeal and its limitation. The appeal: you know exactly what you are taking, and you can adjust the dose to the gram. The limitation: with no flavouring and no sweetener, pure arginine tastes bitter and slightly soapy. In 200 ml of cold water it goes down; in juice, or mixed into a flavoured booster, you stop noticing it altogether.

One point needs to be clear on the regulatory side: no health claim is authorised in Europe for L-arginine. Not on circulation, not on the pump, not on growth hormone, not on the body's defences. The previous version of this page asserted several of these effects and mentioned a certification guaranteeing maximum purity: those passages have been removed. Arginine's role as a precursor of nitric oxide is an established fact of biochemistry; what oral supplementation actually produces in a healthy adult is another question, and one that has no validated answer at European level.

Ingredients list

L-arginine (Kyowa Quality), anti-caking agent (silicon dioxide).

May contain traces of GLUTEN (wheat), EGG, MILK, FISH and SOYA.

How do you take Arginine Kyowa?

Serving: 3 g, that is one level measuring scoop. Liquid: 200 to 300 ml of cold water. Timing: 30 to 45 minutes before training, preferably on an empty stomach. Frequency: 1 to 2 servings a day according to the manufacturer. Duration: the manufacturer sets no fixed course length; the 100-serving tub covers more than three months at one serving a day.

Taking it away from meals is not a minor detail. The amino acids in a full meal compete with arginine for the same intestinal transporters. Taking it on a heavy stomach is not dangerous, it is simply less effective. Thirty minutes before the session, on a light stomach, is the window that makes the most sense.

Mix vigorously: the powder dissolves well but can form clumps if you only stir it with a spoon. And increase your water intake across the day, as the manufacturer recommends.

Two servings a day are possible according to the label, but start with one. At high doses and on an empty stomach, arginine causes digestive discomfort in some people — bloating, loosened transit. It is neither serious nor common at 3 g, but it is the reason it is better to build up gradually rather than starting at 6 g on day one.

It combines without difficulty with citrulline, creatine monohydrate or a beta-alanine powder, in the same glass and with no known interaction.

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

It appeals to the strength trainer who builds their own pre-workout, ingredient by ingredient, rather than buying a ready-made fifteen-component formula. That is the great advantage of this format: you choose what goes in and at what dose. It also suits anyone looking to top up a diet that is low in animal protein.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for under-18s. It also asks you to consult a healthcare professional in case of cardiovascular disorders, antihypertensive treatment or heart disease. That last precaution is the most important on this page: arginine acts on a pathway involved in vascular regulation, and stacking a supplement and a medicine on the same pathway is never trivial. If you are being treated for blood pressure, the question is one for your doctor, not for a retailer.

One other situation calls for caution: people who have had recurrent cold sores sometimes prefer to avoid high doses of arginine, on the basis of a known balance with another amino acid, lysine. This is not a manufacturer contraindication, it is a point to keep in mind and one you can raise with your pharmacist.

What not to expect from it: this is not a stimulant, there is no caffeine here, and you will not feel a kick. It is not a mass-gaining product — for that, it is protein and total calories that decide. And it is not a treatment, whatever the condition concerned.

Arginine or citrulline: which should you choose?

This is the most useful decision in the whole category, and the answer often comes as a surprise.

Arginine taken orally is largely broken down before it even reaches the general circulation, by an intestinal and hepatic enzyme called arginase. This is well established, and it explains why substantial doses are needed to raise blood levels.

Citrulline, on the other hand, largely escapes that first pass and is then converted into arginine in the kidney. The result is paradoxical but documented: at comparable amounts, citrulline raises blood arginine levels more than arginine itself does. If your aim is blood flow during training, citrulline is the more rational choice, and that is what we recommend in store.

Arginine keeps two advantages: it is generally cheaper per gram, and it is the form the body uses directly in the urea cycle and in several other metabolic pathways. Plenty of trainees take the two together, in fact. If what you are mainly after is a product you can feel during the session, neither one will really deliver: look instead at complete pre-workouts.

Frequently asked questions

What does the Kyowa Quality designation mean?

It indicates the origin of the raw material, an amino acid produced by plant fermentation by a Japanese supplier specialising in amino acids. The manufacturer puts it on the label as a matter of traceability. We report it as such: it is information about provenance, not a guarantee of effect.

Should it be taken on an empty stomach?

Preferably on an empty or light stomach, 30 to 45 minutes before the session. The amino acids in a full meal compete with it for the same intestinal transporters. Taking it after a large meal is not pointless, it is simply less effective.

Can you exceed 3 g a day?

The manufacturer allows up to two servings a day depending on your needs. Start with one: at high doses and on an empty stomach, arginine causes digestive discomfort in some people. Building up gradually is the right approach, and do not exceed the daily dose stated on the packaging.

Is the taste bearable?

The powder is unflavoured: it is bitter and a little soapy. In 200 ml of cold water it stays drinkable, if joyless. Mixed into juice, a flavoured drink or an already sweetened pre-workout, it disappears completely.

How many servings are in a tub?

100 servings of 3 g, scoop supplied. At one serving a day, that covers more than three months. It is one of the few products in the category whose container comfortably outlasts a standard training cycle.

Is it compatible with blood pressure medication?

That question is one for your doctor. The manufacturer explicitly asks for professional advice in case of antihypertensive treatment, cardiovascular disorder or heart disease. This is not a boilerplate precaution copied across: arginine acts on a pathway involved in vascular regulation.

Is it suitable for vegetarians?

Yes as regards the raw material, obtained by plant fermentation according to the manufacturer, and the powder has no animal casing since these are not capsules. The product may, however, contain traces of milk, egg and fish linked to the production facility.

Where can you buy IO Genix Arginine Kyowa?

The 100-serving tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues store, about ten minutes from Montpellier, this is a product we sell mainly to people who put together their own pre-workout, and the conversation almost always begins with an honest comparison against citrulline. The rest of the category can be browsed in our sports nutrition section.

What is IO Genix Citrulline Malate?

IO Genix Citrulline Malate is a single-ingredient powder. One 3.8 g scoop provides 3,762 mg of citrulline D,L-malate, and the only other component is an anti-caking agent. The tub holds 79 servings, which comes to nearly three months of use at three sessions a week.

Citrulline is a non-proteinogenic amino acid, meaning it is not used to build proteins. It is found in meaningful amounts in only one everyday food: watermelon, from which it takes its name, Citrullus. You would have to eat several kilos of it to come near the dose in one scoop.

The malate form pairs citrulline with malic acid, a molecule naturally present in apples and involved in the Krebs cycle. This pairing is the most widespread one in pre-workout products. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our citrulline section.

What does one serving of Citrulline Malate contain?

3,762 mg in a 3.8 g serving means the product is more than 99% citrulline malate. There is practically nothing else in the tub, and that is the main argument for this format: you are buying an active ingredient, not a blend in which it is buried. Compare that with a full pre-workout, where citrulline often heads the ingredients list but at 1 g or 1.5 g, with nothing to make that clear.

One piece of data is missing from the manufacturer's file and it matters: the ratio between citrulline and malate is not published. Products on the market are split between 1:1 and 2:1 ratios, so the amount of citrulline actually supplied is not the same from one tub to another at equal weight. We will not decide this in the manufacturer's place. The label on the tub you receive is the only reference if this point is decisive for you.

The dose also deserves an honest framing. 3.8 g per serving is a middling dose: many pre-workout formulas dose citrulline malate at between 6 and 8 g per serving. The manufacturer here allows for a single serving a day and asks that it not be exceeded, which is the instruction to follow. If you were after a higher dose, this is not the product that will give it to you, and we would rather say so before the purchase.

On the regulatory side: no health claim is authorised in Europe for citrulline or for citrulline malate. Not on pump, not on endurance, not on recovery, not on fatigue. An earlier version of this page announced a specific figure for an increase in the number of repetitions: that percentage could not be sourced as it stood and it has been removed.

Ingredients list

Citrulline D,L-malate, anti-caking agent (silicon dioxide).

May contain traces of GLUTEN (wheat and oats), EGGS, MILK, FISH and SOYA.

How do you take Citrulline Malate?

Dose: 3.8 g, that is one measuring scoop. Liquid: 100 to 150 ml of cold water. Timing: 30 to 45 minutes before training, preferably on an empty stomach. Frequency: one serving a day, on training days. Duration: a continuous cycle of 8 to 12 weeks according to the manufacturer.

The volume of liquid is deliberately small here, between 100 and 150 ml. This is not a mistake: citrulline malate is decidedly sour and bitter, and diluting it further does not improve matters, it simply draws out the unpleasantness. A small amount swallowed in one go goes down better than a large glass sipped slowly.

If the taste puts you off, mix it into a juice or an already flavoured drink. In practice the most common mix remains adding it to a pre-workout booster or to a beta-alanine powder, in the same glass: the two are taken at the same moment and for complementary reasons.

Thirty to forty-five minutes before the session, on a light stomach, is the window the manufacturer has settled on. A full meal just beforehand slows absorption without preventing it: that is not a safety issue, only a question of effectiveness.

The manufacturer speaks of continuous cycles of 8 to 12 weeks. Note that 79 servings work out at about six months if you train three times a week: one tub therefore comfortably covers two full cycles. Shake vigorously; the powder dissolves well but forms clumps if you merely stir it.

A word on what to watch over those weeks, because this product is not judged on how it feels straight away. Note instead the number of repetitions you hold on your longer sets and the way you recover between two sets: these are the only usable indicators, and they call for a training log rather than an impression. Without that record, you will have no way of knowing whether the next tub is worth it.

Who is citrulline malate for, and who is it not for?

It appeals to the strength trainee who puts together their own pre-workout and wants to choose every ingredient and every dose. It also appeals to those who cannot tolerate stimulants: this is a caffeine-free powder, so it can be used in the evening without any effect on sleep, unlike a full pre-workout booster.

The manufacturer advises against it for pregnant and breastfeeding women and rules it out for minors under 18. It asks that you consult a healthcare professional in the event of cardiovascular disorders or medical treatment. This last precaution deserves to be understood rather than copied out: citrulline acts on a pathway that touches the regulation of blood vessel diameter, and combining it with a treatment that acts on blood pressure is not a trivial matter. If this applies to you, put the question to your doctor.

The product may contain traces of gluten, eggs, milk, fish and soya. No ingredient of animal origin appears in the list, however.

What not to expect from it: this is not a stimulant, you will feel neither energy nor alertness. Nor is it a mass-gain or a weight-loss product. And if you are expecting a spectacular pump from the very first session, disappointment is likely: this is a background ingredient, not a piece of showmanship. Lastly, this kind of product never makes up for a badly built session or a diet that does not keep up.

Citrulline malate or pure L-citrulline?

The question comes up as soon as you compare two tubs on the shelf, and it has a clear answer.

Pure L-citrulline contains only the amino acid. At equal weight it therefore supplies more citrulline than a malate form, where part of the weight goes to malic acid. If citrulline is your only objective, that is the most direct form and the easiest to calculate.

Citrulline malate adds malic acid, which is not a mere carrier: it is an intermediate in the Krebs cycle, the cell's central energy production pathway. It is the form most used in pre-workout products, and it is the one in this tub. It is also often cheaper per total gram.

If blood flow is what interests you, be aware that L-arginine is another possible route but a less effective one taken orally: it is largely broken down before reaching the circulation, whereas citrulline escapes that first pass and is then converted into arginine. And if you want a product you can feel during the session, it is the full pre-workout formulas you should be looking at, not this powder.

Frequently asked questions

What is the citrulline to malate ratio?

The manufacturer does not publish it, and we will not guess it. Products on the market are split between 1:1 and 2:1, which changes the amount of citrulline actually supplied at equal weight. If this point is decisive for you, the label on the tub you receive is the only reliable source.

Why only 100 to 150 ml of water?

Because the powder is sour and bitter: diluting it further does not make it any better, it simply makes the unpleasantness last longer. A small amount swallowed quickly is the most comfortable solution, or a mix into a juice if the taste really bothers you.

Should it be taken on rest days?

The manufacturer allows for a serving on training days only. Unlike creatine or beta-alanine, this product is not meant to build up stores: it is taken with a specific session in view. On days without training, there is nothing to maintain.

Does it contain caffeine?

None at all. The powder contains only citrulline malate and an anti-caking agent. That is what makes it usable for an evening session without disturbing sleep, and combinable with a caffeinated pre-workout booster if you already take one.

How many servings in a tub?

79 servings of 3.8 g, measuring scoop included. At three sessions a week, that comes to about six months of use, so easily enough to run the two 8 to 12 week cycles the manufacturer suggests.

Can it be mixed with creatine?

Yes, in the same glass and with no known interaction. Creatine monohydrate and citrulline are readily taken at the same moment and do not act in the same place. Just check, if you already use a full pre-workout, that it does not itself contain citrulline: stacking the two poses no danger, but it can take you past the intended daily dose.

Is it suitable for vegans?

No ingredient of animal origin appears in the list, which is limited to citrulline malate and a mineral anti-caking agent. The manufacturer does not, however, claim a vegan status, and the product may contain traces of milk, eggs and fish linked to the production facility.

Where can you buy IO Genix Citrulline Malate?

The 79-serving tub 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 suggest to people who come in looking for a pre-workout booster and actually describe a pump problem to us, not a lack of energy: the two needs do not call for the same tub. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix DAA?

IO Genix DAA is a single-ingredient supplement, supplied as capsules dosed at 1,000 mg of D-aspartic acid. The daily serving is three capsules, that is 3,000 mg, and the bottle covers 30 servings.

D-aspartic acid is an amino acid, the D-enantiomer of aspartic acid. It is sold in the commercial category of testosterone boosters, and that is why it appears in our catalogue, alongside tribulus terrestris and fenugreek.

The formula contains nothing beyond the active, a coating agent — the gelatine of the capsule shell — and magnesium stearate as an anti-caking agent. No flavouring, no filler, no proprietary blend: you know exactly what you are swallowing, and that is this product's main merit. The rest of the range is in the IO Genix section.

What does a 3-capsule serving contain?

The bottle holds 30 servings, that is one month at one serving a day. The values above are those published by the manufacturer; it gives no kilojoule equivalent, no “sugars” line and no “fibre” line, and we will not work them out on its behalf.

The 3,000 mg a day matches the dose settled on by very nearly every product in this category. It is neither a timid dose nor an extravagant one: it is the market standard, and it has the merit of being reached in a single serving rather than spread across the day.

Now comes the passage this page will not sidestep. D-aspartic acid holds no authorised health claim in Europe, and no nutrient reference value has been set for it. In very practical terms, that means we will write no promise here about testosterone, strength, muscle mass or libido. “Testosterone booster” is the trade name of a shelf, not an effect demonstrated and validated by a health authority. What we can describe is factual: an amino acid, a dose, a dosage form, a way of taking it.

We will add something you will not often read: on this molecule, the published results are contradictory, and there is no consensus that would justify a promise. If you buy this product, buy it knowing that.

How do you take DAA?

Dose: 3 capsules, that is 3,000 mg. Liquid: a large glass of water. Timing: in the morning on an empty stomach, or spread across the three meals. Frequency: 1 serving a day. Duration: a cycle of 8 to 12 weeks, followed by 2 to 4 weeks off.

The manufacturer offers two schedules. The first, and the simplest: the three capsules together, in the morning on an empty stomach, with a large glass of water. The second, if a single serving sits badly with you: one capsule at breakfast, one at lunch, one at dinner. Both are acceptable — choose the one you will stick to.

Cycling is the most important part of the directions, and it is also the part people skip most readily. 8 to 12 weeks, then 2 to 4 weeks off. Do not carry on indefinitely: the manufacturer does not provide for continuous use, and nothing justifies turning it into a permanent supplement.

One practical point to finish: do not stack this product with another so-called hormonal supplement. The manufacturer explicitly recommends against taking it at the same time as other boosters of this kind, and adding up poorly characterised products has never improved a result. Pairing it with a protein, a multivitamin or creatine, on the other hand, poses no known problem. Increase your water intake during the course.

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

It is aimed at the trained adult man whose diet, sleep and training volume are already in place. That is the only context in which trying it makes sense: a supplement whose effect is not established has no chance of making up for missing fundamentals.

The capsule shell is made of gelatine. This product is therefore suitable for neither vegetarians nor vegans. That is the first thing to check, and it often goes unnoticed on an amino acid capsule.

The manufacturer advises against it for pregnant and breastfeeding women and prohibits it for minors under 18. Traces of GLUTEN (wheat, oats), EGGS, MILK, FISH and SOYA are possible. If you are under medical treatment or in any particular situation, seek the advice of a healthcare professional before use.

What you should not expect from it, and let us say it plainly: if your testosterone level really is low, it is not a bottle of supplements that will settle the matter, it is a doctor. A blood test costs little and says what no product page can say. Nor is it a mass-gain product, or a strength product, or a substitute for a proper night's sleep — which, for its part, does have a documented effect on hormones.

DAA or creatine?

This is the most useful comparison we can make, because these two products are often bought by the same person, with the same intention: to make progress. And on that ground, the answer is clear-cut.

Creatine monohydrate is the best choice, no argument, if you are only going to take one. It is the best-documented supplement on the entire sports shelf, its effects on strength and power are solidly established, it costs little per day, and it is taken with no cycle and no set time. DAA, for its part, has no authorised claim and contradictory data. For the same budget, the comparison is not even open to debate.

DAA keeps a place, provided you are honest about what that place is. You already take creatine, your diet and your sleep are in order, and you want to try a hormonal angle without setting off with poorly identified products: in that precise case, a single active at 3,000 mg in a filler-free formula is the most transparent thing on this shelf. Zinc, moreover, remains the only mineral carrying an authorised claim on this subject — it contributes to the maintenance of normal testosterone levels in the blood — and it costs less. If you are not taking any yet, start there, possibly by way of an evening ZMA.

Frequently asked questions

Does DAA raise testosterone?

No health claim is authorised in Europe for D-aspartic acid, so we will make none. The published results on this molecule are contradictory and do not allow any conclusion. If your concern is hormonal, a blood test and a doctor's opinion are worth more than any supplement.

How many capsules a day, and when?

Three capsules, that is 3,000 mg, preferably in the morning on an empty stomach with a large glass of water. If a single serving bothers you, spread them across the three meals — the manufacturer explicitly allows it. Do not exceed three capsules a day.

Why do you have to cycle it, and for how long?

The manufacturer settles on cycles of 8 to 12 weeks followed by 2 to 4 weeks off, and does not provide for continuous use. A 30-serving bottle covers one month: count on two to three bottles for a full cycle. Observing the break is part of the protocol, it is not an optional extra.

Are the capsules suitable for vegetarians?

No. The shell is gelatine, of animal origin. That is a deal-breaker for a vegetarian or vegan diet, and there is no alternative version of this product. Check it before ordering: on an amino acid capsule, it does not spring to mind.

Can it be combined with creatine or with a booster?

With creatine, a protein or a multivitamin, there is no known problem: there is neither a shared ingredient nor any identified interaction. With another so-called hormonal product, on the other hand, the manufacturer recommends refraining. Stacking poorly characterised actives does not multiply the effects, it only multiplies the unknowns.

Does the product have a taste?

The question does not arise: these are capsules to be swallowed, not a powder to be mixed. That is in fact an advantage with this kind of active — D-aspartic acid powder has a very unpleasant sour, bitter taste, which the shell removes entirely.

What exactly does one capsule contain?

1,000 mg of D-aspartic acid, the gelatine shell and a trace of magnesium stearate as an anti-caking agent. Nothing else: no flavouring, no colouring, no bulking filler. On a shelf where proprietary blends are the rule, this transparency is the product's real argument.

Where can you buy IO Genix DAA?

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

The hormonal booster shelf is the one where the gap between the promises read on the internet and what the regulations say is widest. At our shop in Vendargues, about ten minutes from Montpellier, we prefer to lay things out plainly before the purchase: what the product contains, what no authority permits anyone to say about it, and what you need to have in place before even considering it. The rest of the shelf can be browsed in our sports nutrition section.

What is IO Genix Tribulus?

IO Genix Tribulus is a dry extract of Tribulus terrestris in capsules, enriched with vitamin B6. Two capsules provide 2,000 mg of extract, of which 1,800 mg are saponins, i.e. a 90% standardisation. The bottle holds 100 capsules, which comes to 50 days at the daily dose set by the manufacturer.

Tribulus, also known as puncture vine, is a creeping plant from dry regions, long used in the Ayurvedic and Chinese traditions. What interests supplement manufacturers are its steroidal saponins, and protodioscin in particular. Hence the importance of standardisation: an extract at 90% saponins has nothing to do with raw plant powder, where the content is measured in single-digit percentages.

This is the point to watch when comparing two tribulus products. A product advertising "1,000 mg of tribulus" without saying what percentage it is standardised to may contain ten times fewer saponins than this one. Here, the figure is printed on the label and can be checked. The rest of the Spanish range can be browsed in our IO Genix section, and the full category in our tribulus terrestris section.

What does a dose of Tribulus contain?

1,800 mg of saponins per day is a straightforward dose, at the top of what is offered in this category. Many products on the market stop at 500 or 750 mg of extract standardised to 40 or 60%, which gives three to five times fewer saponins for an equivalent number of capsules. If you are comparing two labels, that is the line to set side by side, never the gross weight of the extract.

The vitamin B6 is not there by chance, and it is the only ingredient in the formula that carries authorised claims in Europe. Vitamin B6 contributes to the regulation of hormonal activity, contributes to normal energy-yielding metabolism, contributes to the normal functioning of the nervous system and contributes to the reduction of tiredness and fatigue. These are the exact wordings of the European framework. At 1.4 mg, the daily dose covers 100% of the nutrient reference value, which is amply enough to qualify for these wordings.

As for tribulus itself, let us be clear: no health claim is authorised in Europe. Not for testosterone, not for libido, not for strength, not for muscle mass. The dossiers submitted did not succeed. And on the substance of it, the published work in healthy adult men does not show any increase in circulating testosterone. This is information most sellers in this category would rather not give; we prefer you to have it before you buy rather than after.

Data missing from the manufacturer's file: the composition of the capsule shell is not specified, so it is not possible to state that it is plant-based. We will not infer it. The information appears on the packaging as received.

List of ingredients

Tribulus dry extract (Tribulus terrestris L., 90% saponins), bulking agent (microcrystalline cellulose), anti-caking agent (magnesium stearate), vitamin B6 (pyridoxine hydrochloride).

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

How should Tribulus be taken?

Dose: 2 capsules. Liquid: a glass of water, 200 to 250 ml. Timing: 30 minutes before training, or split one in the morning and one in the evening with a meal. Frequency: two capsules per day, in one or two servings. Duration: a 6 to 8 week course, then one to two weeks off before any repeat course.

The manufacturer allows two possible dosing patterns and they are not equivalent depending on how you use it. Taken all at once before the session, you concentrate the dose; split morning and evening, you spread the intake across the day. If you have a delicate stomach, the second option is the right one: tribulus taken on an empty stomach sometimes causes digestive discomfort, and a meal solves the problem.

Duration matters more than timing. A two-week course makes no sense with this kind of plant: the manufacturer sets out 6 to 8 weeks, and that is the minimum needed to form an opinion. The 100-capsule bottle covers 50 days, i.e. a little over seven weeks — it is sized exactly for one full course, which is rather well judged.

The one to two week break between courses comes from the traditional use of the plant, not from any documented safety constraint. Above all it has the merit of forcing you to take stock: if you notice nothing after eight weeks, it is more honest to stop than to reorder out of habit.

Tribulus combines without overlap with a ZMA taken at bedtime, with maca or with fenugreek, which belong to the same category but are based on different plants.

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

The manufacturer restricts this product to adult men. That is a firm position, and it deserves to be respected exactly as it is written on the packaging.

It is not suitable for pregnant or breastfeeding women, nor for minors. It is not advised for people on medical treatment: tribulus is not an innocuous plant and the opinion of a doctor or pharmacist is essential before combining it with any medicine. People with allergies should note the possible traces of gluten, egg, milk, fish and soya.

What you should not expect from it, and this is the heart of this page. Tribulus does not build muscle. It does not raise testosterone in a healthy adult man — the available studies do not show it. It replaces neither structured training, nor adequate protein intake, nor proper sleep. If your goal is muscle mass, the money is better spent on a protein and on creatine monohydrate, two products whose effect on strength and mass is, by contrast, extensively documented.

It remains an interesting plant for anyone who wants to try it as part of a traditional use, with a standardised extract and a clearly stated dose. That is what we sell here: a dosed and transparent extract, not a promise.

Tribulus or ashwagandha?

The two plants often turn up in the same basket, and yet they do not answer the same logic.

Tribulus is a saponin-bearing plant, associated in the Ayurvedic tradition with male vitality. Its interest lies in the standardisation: at 90% saponins and 1,800 mg per day, this product is seriously dosed. But in terms of human data, the file remains thin.

Ashwagandha sits on different ground: it is an adaptogen, traditionally associated with stress management and sleep quality, and it is the more studied of the two plants. If your motivation is poor sleep or a demanding period, it is our ashwagandha section you should go to, not this one.

In which case is tribulus the better choice? When you are looking for precisely that plant, for a traditional use, and you want a highly standardised extract rather than a raw powder. That is a legitimate choice, provided you know what you are buying. For an intake of minerals linked to hormonal metabolism, zinc rests on authorised claims, which is not the case for tribulus — that is a difference in kind, not in degree.

Frequently asked questions

How many saponins per day with two capsules?

1,800 mg, from 2,000 mg of dry extract, i.e. a 90% standardisation. That is the only line to compare between two tribulus products. A product advertising 1,000 mg of extract standardised to 40% delivers only 400 mg of saponins, i.e. more than four times fewer for a similar-looking claim.

Does tribulus raise testosterone?

The published work in healthy adult men does not show it, and no claim of that kind is authorised in Europe. It is a plant of traditional use, sold as such. If you have a question about your hormone levels, what you need is a blood test and a doctor, not a supplement.

Why is there vitamin B6 in a tribulus product?

Because it is the only ingredient in the formula that carries authorised claims. Vitamin B6 contributes to the regulation of hormonal activity, to normal energy-yielding metabolism, to the normal functioning of the nervous system and to the reduction of tiredness and fatigue. The 1.4 mg covers 100% of the nutrient reference value.

How long does one bottle last?

100 capsules, two a day: 50 days, i.e. a little over seven weeks. The pack size corresponds exactly to the 6 to 8 week course recommended by the manufacturer, which avoids having to reorder halfway through.

Can women take it?

The manufacturer explicitly restricts this product to adult men, and it is not advised for pregnant or breastfeeding women. We stick to what is written on the packaging. For use by women, turn to other plants in the category and seek the advice of a healthcare professional.

Should it be taken on an empty stomach or with a meal?

Both are provided for by the manufacturer. On an empty stomach or between meals if you tolerate it well, with a meal if you have a sensitive stomach — tribulus sometimes causes digestive discomfort on an empty stomach. The pattern of one capsule in the morning and one in the evening with meals is the most comfortable.

Can it be combined with a creatine or a protein?

Yes, without overlap: these are three categories that do not work on the same basis. If your goal is mass and strength, start with creatine and protein, whose data are solid, and treat tribulus as a traditional-use supplement that comes afterwards.

Where can I buy IO Genix Tribulus?

The 100-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 are happy to sell, but never without saying what the studies do and do not show — a customer who buys in full knowledge comes back, a disappointed customer does not. The rest of our plants and supplements can be browsed in our sports nutrition section.

What is Liot liquid egg white?

Liot liquid egg white is a one-litre bottle of pasteurised, ready-to-use liquid egg white. A single ingredient: 100 % pasteurised hen egg white. No additives, no preservatives, no added protein, no flavourings.

Pasteurisation is what sets this product apart from an egg white separated at home. The liquid is brought to a controlled temperature, high enough to destroy pathogenic micro-organisms but too low to coagulate the albumin. It is this treatment that allows the unopened bottle to be kept at room temperature, below 25 °C, without refrigeration — a detail that changes how a cupboard is organised, since you no longer have to weigh fridge space against the quantity you buy.

The one-litre bottle is the equivalent of 32 egg whites, on the basis of 30 ml for an average white. That is the second advantage of the format: no more shells, no more separating the yolk, no more yolks piling up in the fridge, and dosing to the millilitre where an egg white varies from one size grade to the next.

What does Liot liquid egg white contain?

Per 100 g, the product provides 49 kcal (207 kJ), 10.8 g of protein, 1 g of carbohydrate of which 0.7 g sugars, 0.2 g of fat of which 0 g saturates, 0 g of fibre and 0.42 g of salt. The full table is set out in the nutritional values tab.

The figure that matters is the ratio between the first two. The 10.8 g of protein account for close to 90 % of the 49 kcal provided: the product therefore comfortably exceeds the 20 % of energy threshold that European regulations require for the nutrition claim "high protein". There are three authorised health claims for protein, and they are the only ones we will write: protein contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones.

Two honest clarifications are called for. The first: this egg white is not entirely free from fat. It contains 0.2 g per 100 g, and 1 g of carbohydrate. You often read "zero fat" and "100 % pure protein" on this kind of product page; that is untrue in the light of the label, even if the amounts are small. The second: the manufacturer does not publish a quantified amino acid profile for this reference, nor a density allowing millilitres to be converted exactly into grams. So we give the values per 100 g as they appear on the label, and the practical volume equivalents separately, without mixing the two.

How do you use Liot liquid egg white?

Shake the bottle before each use, then pour out the volume you want. The benchmarks are simple: 30 ml for one egg white, 90 ml for three, 150 to 200 ml for an omelette for two to three people.

The rule that overrides all the others: never consume this product raw. Pasteurisation reduces the microbiological risk, it does not remove it, and the manufacturer requires cooking before consumption. That rules out the cold shaker, whatever gym habits may say. The real uses are therefore cooked: omelettes and scrambled eggs, pancakes, muffins and cakes, meringues, or folding it into a preparation that will go in the oven or the pan.

Once the bottle is open, storage changes completely: in the fridge between 0 and 4 °C, and to be used within 48 hours. This is the point buyers get wrong most often, because ambient storage before opening suggests a flexibility that disappears the moment the cap is first unscrewed. An opened litre needs planning over two days: two omelettes and a batch of pancakes, for example. The product is for adults only, and its use is not recommended for pregnant or breastfeeding women.

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

It is aimed at people who cook regularly and want to raise their protein intake without going through a powder: savoury breakfasts, batch cooking for the week, lighter baking. It also helps anyone who digests dairy protein poorly, since it contains none — much like plant proteins, but with a complete amino acid profile.

The product contains EGGS and may contain traces of GLUTEN, MILK and SOYA. An egg allergy rules it out absolutely, with no room for nuance: it is an egg white, not a derivative. It is for adults only, not recommended for pregnant or breastfeeding women, and it must never be consumed raw. On any question of allergy or particular diet, speak to your doctor or your pharmacist.

What you should not expect from it. It is not a shaker protein: the requirement to cook it makes it a cooking ingredient, not a post-session drink — for that, look instead at our protein powders. It is not a slimming product: 49 kcal per 100 g help build a low-calorie meal, but it is the meal doing the work, not the bottle. And it is not economical per gram of protein: at 10.8 g per 100 g, you have to pour a lot of it to reach the amounts a scoop of powder delivers in one go. We would rather say so before you buy.

Liquid egg white or egg protein powder?

Both come from the same food, and they do not answer the same need.

Egg protein powder is the better choice in three cases. When you want a shaker: it can be drunk, which the liquid does not allow. When you travel or work away from home, since it requires neither cold storage nor cooking. And when you are aiming for a high protein intake, because it comes in at around 80 g of protein per 100 g of powder where the liquid provides 10.8 g per 100 g of product. On these three points, the bottle clearly loses.

Liquid egg white wins wherever cooking comes into play. It binds a preparation, it gives an omelette or protein pancakes the texture of a real egg — a reconstituted powder cannot manage that. It also wins on composition, with a single ingredient and no sweeteners, and on price per litre against the cost of a tub of powder. In practice, plenty of people keep both: the powder for shakers, the bottle for the pan.

Frequently asked questions

Where can you find liquid egg white?

This is the question most often asked about this product, and availability in supermarkets remains patchy from one chain and one region to the next. The Liot brand is distributed in France; we stock it on this page, in stock, with same-day dispatch on any order placed before 14:00 and collection within two hours at our shop in Vendargues, near Montpellier.

How many egg whites are there in a one-litre bottle?

The equivalent of 32 whites, on the basis of 30 ml for an average egg white. A litre therefore represents roughly 108 g of protein in total, to be spread over the 48 hours following opening — that is where the real constraint lies, not in the volume.

Can you drink it raw in a shaker?

No. The manufacturer requires cooking before consumption, and that instruction overrides the widespread use of raw egg white in bodybuilding. Pasteurisation reduces the microbiological risk without eliminating it, and raw white is in any case poorly digested. If you want a protein to drink, take a powder designed for it.

Does it really keep outside the fridge?

Yes, but only while the bottle is unopened, at a temperature below 25 °C. After opening, the product must go into the fridge between 0 and 4 °C and be used within 48 hours. That is the distinction that matters, and the one most often forgotten.

Does liquid egg white contain cholesterol?

The cholesterol in an egg is found in the yolk, not in the white. The bottle provides only 0.2 g of fat per 100 g. On any question of lipid profile or a prescribed diet, the person to talk to is your doctor, not a product page.

Does it whisk to stiff peaks as well as a fresh white?

No, and that is the most common disappointment with this product — better said before you buy. Pasteurisation has already begun to denature the proteins that stabilise the foam: the white does whip up, but more slowly, with less volume, and it collapses faster than a fresh white. What genuinely helps: take it out twenty to thirty minutes beforehand, use a perfectly grease-free bowl and whisk (stainless steel or glass, never plastic), add a few drops of lemon or a pinch of cream of tartar, and allow twice the whisking time. For a chocolate mousse, a soufflé or classic meringues, it works very well. For macarons or an Italian meringue, where the stability of the foam is critical, use fresh egg whites.

What recipes can you make with liquid egg white?

Omelettes, scrambled eggs, pancakes, meringues, cakes and financiers make up the bulk of it. Rather than lining up recipes here that would teach you nothing about the product, we have gathered them into a complete guide to the ways of using it in cooking, with the proportions and cooking times.

Where to buy Liot liquid egg white?

The one-litre bottle can be ordered from this page, and we ship throughout France and Europe. It is a product people often buy several bottles at a time, which only makes sense if you allow for the 48 hours of storage after opening: better several sealed litres in reserve than one open litre you do not finish. In our shop in Vendargues, about ten minutes from Montpellier, that is the first piece of advice we give on this aisle, and collection there takes place within two hours.

The rest of the protein sources can be compared from our sports nutrition range.

What is IO Genix Neutral Oat Flour?

It is a finely milled oat flour with a single ingredient: oats (Avena sativa), and nothing else. No flavouring, no sweetener, no preservative, no additives. On this type of product, an ingredient list that fits in three words is exactly what you are looking for.

The difference from supermarket oat flakes is not nutritional, it is mechanical. A flour dissolves in a shaker, blends into pancake batter without lumps and cooks into porridge in two minutes. Flakes do not: they need longer cooking and keep their texture. If you have ever tried shaking flakes in 300 ml of water, you know why this flour exists.

The word "neutral" in the name is to be taken literally: the taste is that of oats, subtle and slightly cereal-like, with no sweetening or perfume. That is a drawback if you drink it on its own with water, and an advantage if you cook. The product joins our carbohydrate sources, alongside cream of rice, and the manufacturer's full range can be found in the IO Genix section.

What does a 40 g serving contain?

* Column calculated from the values declared per 100 g, as the manufacturer does not publish a per-serving column. The net weight of the pack does not appear in the data passed on to us: divide the weight shown on the packaging by 40 g to find the number of servings.

Three figures define this product, and all three can be used in regulatory terms.

66 g of carbohydrate for only 1.1 g of sugars. In other words, virtually all of the carbohydrate content is starch. The threshold for the "low sugars" claim is 5 g per 100 g: the product is five times below it. That is what sets it squarely apart from shop-bought cereals, often at 20 or 25 g of sugars per 100 g.

10 g of fibre per 100 g, or 4 g in a 40 g serving. The threshold for the "high fibre" claim is 6 g per 100 g: it is comfortably cleared. That is what gives oats their satiety — a morning bowl that holds until midday, where sugary cereals let you down at ten o'clock.

13 g of protein per 100 g. It supplies around 14% of the product's energy, which permits the "source of protein" claim. This is not a protein and it should not be counted as one, but it is clearly better than a maltodextrin or a cream of rice, and it counts when you add up a whole day.

One honest clarification to finish. The manufacturer mentions the presence of beta-glucans, vitamins B1 and B5 and biotin, magnesium, phosphorus and manganese, without publishing the amounts. That is a particular shame for the beta-glucans: there is an authorised health claim for oat beta-glucans, but it requires a minimum content per serving. Without a figure, that threshold cannot be verified, and we will therefore make no claim for these nutrients. The manufacturer also states a glycaemic index of around 55; we report it as manufacturer data.

How do you use oat flour?

Dose: 30 to 50 g depending on the moment. Liquid: 250 to 300 ml for 30 to 40 g in a shaker. Timing: at breakfast, 1 to 2 h before training, after the session, or as a snack. Frequency: 1 to 3 servings a day. Duration: none, it is a food.

The manufacturer's guidelines, by situation: 40 to 50 g at breakfast; 30 to 40 g one to two hours before training; 30 to 40 g after the session, with a protein; 25 to 30 g as a snack between two meals. Allow one to two hours before training, not twenty minutes: with 4 g of fibre per serving, digestion takes its time.

Four preparations that work. In a shaker: 30 to 40 g in 250 to 300 ml of water or plant-based milk. As porridge: 40 g in 200 ml of milk, heated for two to three minutes. As pancakes: 40 g, two eggs and 100 ml of plant-based milk, the simplest and most reliable recipe there is. In baking: replace 25 to 50% of the ordinary flour in your recipe.

The most common pairing remains the one with a protein powder, in a ratio of roughly 40 g of flour to 25 to 30 g of powder: that gives you a complete breakfast in thirty seconds. If you cook it hot, add the protein at the end of preparation, since whey poured into a boiling liquid coagulates. Finally, reseal the bag tightly and use it within six months of opening — a flour takes up moisture and goes rancid.

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

It suits those who struggle to eat enough carbohydrate, those who want a filling breakfast with no added sugar, and those who cook and are looking for a neutral base. It contains no ingredient of animal origin and is suitable for vegetarian and vegan diets.

It contains OATS, and the manufacturer flags possible traces of GLUTEN, EGGS, MILK, NUTS and SOYA linked to production conditions. In cases of coeliac disease, this product is not indicated. Oats do not contain gluten in the sense that wheat does, but they are very frequently contaminated upstream of processing, and the manufacturer makes no "gluten free" claim here. Do not take any risk on this basis.

Nor does it suit you if you are looking for a fast-absorbing carbohydrate during exercise: the 4 g of fibre per serving, which make it worthwhile in the morning, become a handicap on a bike. That is the role of a maltodextrin. And if you have a sensitive gut, introduce it gradually rather than starting at 50 g.

What you should not expect from it: this is not a weight-loss product. 150 kcal in a 40 g serving is energy, and energy that is easy to swallow in liquid form — the opposite of what you are looking for in a strict deficit. Nor is it a protein source in the sense of a shake, or a vitamin supplement: the micronutrients present are not quantified and will not be sold as a selling point.

Oat flour or sweet potato flour?

Both are complex carbohydrates in powder form, high in fibre, and they often end up in the same cupboard. The choice comes down to three very concrete differences.

Sugars. 1.1 g per 100 g here, against almost 12 g for a sweet potato flour. That is the sharpest gap, and it is decisive if you are watching your simple sugars or if you are stacking up large amounts of carbohydrate to gain weight: oats win by a distance.

Protein. 13 g per 100 g against around 4.5 g. Oats provide three times as much, which does not make them a protein source but does improve the overall profile of a breakfast.

Taste and texture. This is where sweet potato takes the advantage back: it has a natural sweetness that almost does away with the need to sweeten, whereas oats stay frankly neutral and a little dull when taken on their own with water. On pancakes or in a cake, many prefer sweet potato; in a quick shake or as porridge, oats remain the benchmark.

In short: oats for volume, neutrality and the nutritional profile; sweet potato for taste and baked preparations. The two combine very well in the same recipe, and nothing obliges you to choose once and for all.

Frequently asked questions

What is the difference from ordinary oat flakes?

The particle size, essentially, and therefore the use. A flour dissolves in a shaker, blends into a batter without lumps and cooks in two minutes; flakes need longer cooking and keep their texture. Nutritionally, oats are still oats — it is the convenience you are buying.

Can it be eaten raw, without cooking?

Yes, in a shake or in fromage blanc: the flour is finely milled and mixes without any trouble when cold. The taste stays subtle and a little floury — that is the main criticism made of it. Cooked as porridge or pancakes, it develops considerably more flavour.

Is it suitable for people with coeliac disease?

No, not on the basis of the information available. Oats do not contain gluten in the sense that wheat does, but the manufacturer flags possible traces of gluten linked to production conditions and makes no "gluten free" claim. In cases of coeliac disease, rule this product out.

How much fibre and sugar exactly?

10 g of fibre and 1.1 g of sugars per 100 g, that is 4 g of fibre and 0.4 g of sugars in a 40 g serving. This ratio is what sets oats apart from shop-bought cereals, many of which exceed 20 g of sugars per 100 g for half as much fibre.

Can it be mixed with whey?

Yes, it is the most widespread use: allow around 40 g of flour to 25 to 30 g of protein. Prepare it in a shaker with a ball if possible, as the flour is thicker than a cream of rice. In a hot preparation, add the protein at the end of cooking, off the heat.

Does it contain beta-glucans in a useful amount?

The manufacturer flags their presence but does not publish the content. Yet the authorised health claim for oat beta-glucans is based on a minimum amount per serving. Without a figure, we cannot state anything, and we will not do so. If this matters to you, ask the manufacturer for it.

How long does the bag keep once opened?

Six months, provided you reseal it tightly and keep it dry, cool and away from light. An oat flour contains 6.5 g of fat per 100 g: badly stored, it goes rancid and takes on a recognisable cardboard taste.

Where can you buy IO Genix Oat Flour?

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

It is the least spectacular product in the range and one of the most useful: nobody walks into our shop in Vendargues, about ten minutes from Montpellier, asking for oat flour. Plenty of people leave with it, though, because it is the simplest answer to "I haven't got time for breakfast". The rest of the carbohydrate sources can be compared in our sports nutrition section.

What is IO Genix Protein Mass?

It is a mass-gain powder to be mixed with liquid, with a reference serving of 50 g for 195 kcal, combining protein, carbohydrate, creatine and glutamine. The flavours listed: Intense Chocolate, Original Black Cookies, Vanilla-Hazelnut, Crema Rica Cookies and Petit Yogurt.

Let us set the right expectations straight away, because the name can be misleading. With 16 g of protein and 28 g of carbohydrate for 195 kcal, this product belongs to the lean gainer family, not to the heavyweight gainers. A true hard gainer delivers 400 to 600 kcal per serving. That is not a flaw: it is a different category, and it is better to know before you buy.

The first ingredient on the list is oat flour, not maltodextrin or sugar — which explains the mere 2 g of sugars for 28 g of carbohydrate. Then come maltodextrin, a LACTOMIN® whey protein concentrate, L-glycine, Kyowa L-glutamine, creatine monohydrate, flavourings, sucralose, a colour (azorubine), the DigeZyme® enzyme complex and vitamin B6. The rest of the Spanish range can be found in our IO Genix aisle.

What does a 50 g serving contain?

* Column calculated from the values declared for 50 g. Not included in the data supplied: the energy value in kilojoules, the "of which saturates" line, the "fibre" line, the vitamin B6 content and the net weight of the pack — so we cannot calculate the number of servings per tub. Divide the weight printed on the packaging by 50 g.

The most interesting figure in this table is not the protein, it is the creatine: 3,000 mg per serving. That is exactly the daily maintenance dose, the one on which the only authorised claim on this entire product rests: creatine increases physical performance in successive bursts of short-term, high intensity exercise, a claim valid from 3 g per day. One serving puts you right on it. If you take two, you are at 6 g, which brings nothing further.

The second figure is the sugars: 2 g for 28 g of carbohydrate. That is what genuinely sets this powder apart from a cheap gainer loaded with dextrose. The oat flour at the top of the list is not a marketing line: you can see it on the "of which sugars" row, and it is verifiable.

A third reading, less flattering: 16 g of protein per serving is not a lot. An ordinary whey shake delivers 22 to 25 for 120 kcal. Here, the protein comes with 28 g of carbohydrate. That is the very principle of a gainer, but it does mean you should stop comparing this product to a protein: it is not the same use.

On the glutamine and the DigeZyme® complex we shall be brief: no health claim is authorised in Europe for either glutamine or an enzyme complex. We mention them because they appear on the label, without attributing any effect to them.

How do you take Protein Mass?

Serving: 50 g, that is two scoops. Liquid: 300 to 400 ml of water or skimmed milk. Timing: between meals, or after training. Frequency: up to two servings a day depending on your bodyweight and your needs. Duration: ongoing, as no course duration is set.

The manufacturer's advice, which we are happy to repeat: start with a half serving for the first week. Twenty-eight grams of carbohydrate, creatine and glutamine all at once, in a stomach that is not used to it, makes itself felt. Building up gradually avoids the discomfort that makes people give up after three days.

Shake vigorously for thirty seconds, pouring the liquid in before the powder. With oat flour in the formula, the texture is thicker than a whey shake: that is normal, and 400 ml rather than 300 makes it considerably easier to drink if you have to get it down between two meals.

Creatine brings one further instruction, and it is not decorative: increase your water intake throughout the period of use. That applies to any product containing creatine monohydrate.

A final word on timing. The manufacturer suggests four slots; in practice, a gainer is there to add calories where you cannot manage to eat them. Take it at the point in the day when you usually skip a snack, not on top of a meal you are already eating.

Who is Protein Mass right for, and who is it not right for?

It is aimed at those who cannot get their calories up at the table: limited appetite, short days, a metabolism that burns through everything. Drinking 195 kcal is far easier than getting the equivalent down in rice and chicken. It also suits those already taking creatine who appreciate not having one more product to juggle.

The product contains GLUTEN (oat flour) and MILK. Note a discrepancy in the labelling supplied: the ingredient list mentions SOYA among the possible traces, while the warning places it among the allergens present. If you are allergic to soya, work on the more cautious assumption and check the packaging. Traces of WHEAT, EGG and FISH are also possible. The manufacturer advises against it for children, adolescents and women who are pregnant or breastfeeding.

It contains azorubine (E122), an azo colour that requires the following regulatory wording: may have an adverse effect on activity and attention in children. We reproduce it because it is mandatory, and because it appears nowhere else on this page.

It is not suitable if you are coeliac: oat flour is the first ingredient, and here gluten is a component, not a trace. Nor is it suitable when cutting, or if your aim is simply to raise your protein intake — in that case, a whey shake does better for fewer calories.

What you should not expect from it: mass gain without eating. 195 kcal is a snack, not a meal, and two servings a day represent 390 added calories. If your diet does not follow, this product will do nothing at all. The phrase "rapid muscle development" should not lead you to hope for anything other than a well-composed calorie supplement.

Protein Mass or a hard gainer?

That is the choice that really matters, and it comes down to a single line: calories per serving.

A hard gainer delivers 400 to 600 kcal per serving, with a carbohydrate-to-protein ratio often of 3:1 or 4:1 and a lot of maltodextrin. It is the better choice if you genuinely struggle to put on weight and need to add 800 to 1,000 kcal a day. Its drawback is well known: the volume is enormous, the taste quickly becomes sickly, and part of the calories come from simple sugars.

Protein Mass is the better choice for measured mass gain, where you want to add 200 to 400 clean calories without sending your sugars through the roof. The protein-to-carbohydrate ratio here is 1:1.75, which is far more balanced than a conventional gainer, and the 3 g of built-in creatine saves you a further product. It is also a shake you can drink every day without coming to hate it after a week.

A third route exists, and it is often the most economical: buy a protein, an oat flour and creatine separately, and put it together yourself. You control every dose and the cost per gram falls. What you lose is the convenience of a single powder — it is up to you to decide what matters most.

Frequently asked questions

Is it a gainer or a protein?

Not quite one and not quite the other: it is a lean gainer. With 16 g of protein and 28 g of carbohydrate for 195 kcal, it delivers less protein than a whey and far fewer calories than a hard gainer. Its place is that of a solid, well-composed snack, not a protein shake nor a massive calorie top-up.

Should you take creatine alongside it?

No, if you take one serving a day: the 3 g it contains correspond exactly to the daily maintenance dose, and that is the threshold on which the authorised claim rests. Adding more on top will do nothing further. On the days you do not take a shake, however, your creatine intake drops to zero.

Does the product contain gluten?

Yes, and not merely as traces. Oat flour is the first ingredient on the list, and traces of wheat are flagged as well. In cases of coeliac disease this product is not indicated — that is a point better read here than after the purchase.

How many servings per tub?

The net weight of the pack does not appear in the labelling data supplied by the manufacturer, so we cannot calculate it. Divide the weight printed on the packaging by 50 g, which is the reference serving for every value on this page.

Water or milk?

The manufacturer allows both, with skimmed milk. With water, you stay at 195 kcal, which is the honest calculation. With milk, allow 100 to 130 kcal more depending on the volume: that is useful if your aim really is to raise your calories, and it needs to go into your total if you are counting them.

Why start with a half serving?

Because 28 g of carbohydrate, 3 g of creatine and 6 g of glutamine all at once often cause bloating in the first few days. A week at 25 g is enough to let the body get used to it. It is common-sense advice, given by the manufacturer itself, and rarely followed.

Which flavour should you choose?

Intense Chocolate and Original Black Cookies are the boldest, Crema Rica Cookies and Vanilla-Hazelnut are milder, Petit Yogurt is noticeably lighter and tangier — it is the one that goes down best if you have to drink two servings a day, boredom being the number one reason a gainer gets abandoned. All of them contain sucralose and a colour.

Where to buy IO Genix Protein Mass?

The flavours can be ordered from this page, and we ship throughout France and Europe. If this is your first gainer, pick a flavour you know you can drink every day: that is the most decisive criterion.

At the Vendargues shop, about ten minutes from Montpellier, we always start with the same question in front of this aisle: how many calories are you eating at the moment? Nine times out of ten, the answer shows that a meal is missing, not a supplement — and a lean gainer like this one solves exactly that problem, no more and no less. The rest of the aisle can be compared in our sports nutrition range.

What is IO Genix Cyclic Dextrin?

IO Genix Cyclic Dextrin is a carbohydrate powder designed to be drunk during exercise. A 25 g serving provides 24 g of carbohydrate for 95 kcal, with zero sugar. It is mixed into 400 to 500 ml of water and sipped steadily.

Highly branched cyclic dextrin, often sold under the Cluster Dextrin name, is a carbohydrate made from maize starch by an enzymatic process that yields very large, heavily branched molecules. It is not a sugar: the “of which sugars” line in the table reads 0 g, which is rare for a fast-acting carbohydrate source.

Its interesting property is a physical one. A cyclic dextrin solution has a low osmolality despite a high carbohydrate concentration, because the molecules are few in number but very large. In practice, it leaves the stomach quickly and feels less heavy than a drink loaded with simple sugars. The rest of the Spanish range is in our IO Genix aisle, and the other products in the category in our cyclic dextrin aisle.

What is in a serving of Cyclic Dextrin?

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

24 g of carbohydrate without a single gram of sugar is the figure that justifies the price of this kind of powder. A conventional sports drink based on simple sugars would give you the same energy with 20 g of sugars and, for a great many people, a heavy stomach after forty minutes. Here that line of the table reads zero, and that is what changes the experience on long sessions.

One point about the composition has to be flagged plainly, because the manufacturer's documentation contradicts itself. Some of its material presents the product as a single-ingredient powder; its ingredient list, however, declares two sweeteners, sucralose and acesulfame K. We go by the ingredient list, which is the reference document where composition is concerned. The powder is therefore slightly sweet to the taste, without providing sugars in the nutritional sense. If a complete absence of sweeteners matters to you, the label on the tub you receive is the authority.

Missing from the manufacturer's file: the net weight of the tub and the number of servings are not disclosed. We will not infer them. No health claim is authorised in Europe for cyclic dextrin either: we describe its physical properties and its composition, without attributing any quantified performance effect to it.

Ingredient list

Cluster Dextrin (highly branched dextrin), sweeteners (sucralose, acesulfame K).

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

How do you take Cyclic Dextrin?

Serving: 25 g. Liquid: 400 to 500 ml of cool water. Timing: 15 to 30 minutes before exercise, during exercise, or within the 30 minutes that follow. Frequency: one serving per hour of exercise in endurance sports. Duration: as needed, with no course to complete.

The volume of water is the parameter that decides everything here. 25 g in 500 ml gives a light drink that goes down effortlessly. The same 25 g in 250 ml gives a solution twice as concentrated, which cancels out the very advantage of the product and causes exactly the heaviness you were trying to avoid. If you take away only one instruction from this page, make it that one.

Sip small amounts every fifteen to twenty minutes rather than drinking it in one go. That holds for every sports drink, and particularly for this one, whose point is to deliver a steady supply over time.

The powder dissolves very easily, even in cold water, with no lumps and no foam. A simple shaker is enough; make your bottle up before you set off rather than attempting to mix it on the move.

It combines perfectly with an electrolyte powder in the same bottle — carbohydrate and minerals then cover both needs of a long session — and with EAAs if your last meal was a while ago. After exercise, it pairs without difficulty with a protein.

A word on the hourly amount, because the question comes up often: the manufacturer allows for one serving per hour of exercise in endurance sports, which puts the intake at around 24 g of carbohydrate per hour. That is a cautious, well-tolerated level. Experienced cyclists and trail runners often go higher, but that is built up gradually in training, never on race day: the stomach is trained like everything else.

Finally, cool water is preferable to lukewarm water, not for any physiological reason but because a lukewarm drink quickly becomes sickly after an hour of exercise. It is the kind of detail that decides whether the bottle is finished or abandoned half full.

Who is Cyclic Dextrin for, and who is it not for?

It is aimed first at efforts that last: cycling, trail running, long-distance running, swimming, combat sports, back-to-back CrossFit sessions, weight training sessions running well beyond the hour. Below sixty minutes of exercise, taking carbohydrate during the session does little for someone who has eaten normally beforehand.

It suits stomachs that are sensitive during exercise particularly well, the ones that tolerate neither gels nor very sweet drinks. That is in fact its whole reason for existing, and the only argument on which it genuinely stands apart from an ordinary maltodextrin.

The manufacturer advises against it for children, adolescents and pregnant or breastfeeding women, and asks that the recommended daily dose not be exceeded. The product may contain traces of gluten, eggs, milk, fish and soya.

What not to expect from it: this is carbohydrate, nothing else. It has no stimulant effect, does not replace electrolytes in a sweaty session, and provides no amino acids. Nor does it make you lose weight — it adds 95 kcal to your day, which is its function. If you are in a calorie deficit and your session lasts forty minutes, this product is working against you.

Cyclic dextrin or maltodextrin, which should you choose?

Both are carbohydrates derived from starch, both serve the same purpose, and there is a real difference between them — a more modest one, however, than the market would have you believe.

Maltodextrin is markedly cheaper per kilo and perfectly effective at rebuilding stores after exercise. If your use is recovery, or if you are adding carbohydrate to a mass gainer, it does the job and there is no reason to pay more.

Cyclic dextrin stands out during exercise, thanks to its low osmolality: it leaves the stomach faster and sits more lightly. It is the better choice if you have already experienced heaviness or digestive discomfort with a carbohydrate drink, and on efforts lasting several hours where you have to drink regularly.

There is a third route, waxy maize, halfway between the two in price as in behaviour. And for a short session, the most honest answer is that none of the three is necessary: a decent meal two hours beforehand is enough.

One last criterion often settles the matter between them, and it has nothing technical about it: taste. Pure maltodextrin is slightly sweet and neutral; this cyclic dextrin, sweetened, goes down better for many people over the course of a long ride. Over three hours on the bike, drinking something you can stomach counts for more than the finer points of the molecule.

Frequently asked questions

How much carbohydrate is in a serving?

24 g of carbohydrate for 95 kcal, in a 25 g serving. What makes it distinctive is the “of which sugars” line, which reads 0 g: the energy comes from a complex carbohydrate rather than from simple sugars, which changes how the drink is tolerated during exercise.

Why mix it into 400 to 500 ml?

Because that is the volume that gives the drink a concentration close to that of the body's own fluids, the condition for it to leave the stomach quickly. One serving in 250 ml cancels out that advantage and brings the product back down to the level of an ordinary sugary drink.

Does it contain sweeteners?

Yes. The ingredient list declares sucralose and acesulfame K, even though other parts of the manufacturer's documentation present the powder as a single-ingredient product. We go by the ingredient list. Neither of these two sweeteners provides calories or appears in the sugars line.

Can you take it after training?

Yes, within the 30 minutes that follow, as the manufacturer allows. For that particular use, however, a far cheaper maltodextrin will do the same job: the advantage of cyclic dextrin plays out during exercise, not after it.

Is it suitable for weight training sessions?

On long, intense sessions, yes, drunk during the session. On an hour-long session for someone who ate two hours beforehand, the intake is superfluous and simply adds 95 kcal. The criterion is how long the effort actually lasts, not the discipline.

Is it suitable for vegans?

No ingredient of animal origin appears in the list: the dextrin comes from maize starch and both sweeteners are synthetic. The manufacturer does not, however, claim vegan status, and the product may contain traces of milk and eggs from the production facility.

Can it be mixed with other powders?

Without difficulty, with electrolytes or amino acids in the same bottle. Just avoid adding a protein to it if you intend to drink it during exercise: the mixture becomes thick and loses the whole digestive tolerance advantage that justifies the purchase.

Where can you buy IO Genix Cyclic Dextrin?

The powder can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, we always ask the same question before recommending it: how long does your session last? Under an hour, we point the customer back towards their plate rather than towards this tub. The rest of the aisle can be browsed in our sports nutrition section.

What is IO Genix WaxyMaze?

IO Genix WaxyMaze is a carbohydrate powder for mixing with water, made from waxy maize starch. A 75 g serving provides 74 g of carbohydrate for 297 kcal, of which 0 g sugars, and 0.5 mg of vitamin B1. It dissolves in 500 to 700 ml of water and is drunk during or after exercise.

Waxy maize — waxy maize in English — is a variety of maize whose starch consists almost entirely of amylopectin, the branched fraction of starch. Ordinary starch contains around a quarter amylose, the linear fraction, which digests more slowly. It is this botanical peculiarity, and nothing else, that explains how the product behaves in the body.

In concrete terms, you are dealing with a high-glycaemic-index carbohydrate source, with no sugar in the nutritional sense of the word, and no pronounced sweet taste. It is fuel, not a drink for pleasure. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our waxy maize aisle.

What does a serving of WaxyMaze contain?

The line to look at is the sugars: 74 g of carbohydrate, of which 0 g sugars. That is what sets a starch powder apart from a conventional energy drink, where most of the carbohydrate is sucrose or glucose. Here, it all comes from a branched starch. The energy arrives quickly, but it does not arrive as sugar, and the cloying feeling typical of very sweet drinks does not occur.

The vitamin B1 is not there for show: it is the vitamin involved in carbohydrate metabolism, and thiamine contributes to normal energy-yielding metabolism — that is the authorised wording. At 0.5 mg per serving, i.e. 45% of the reference value, the amount is enough to be declared.

One point we want to state plainly, because it changes how this product should be used: it contains no sodium. The table shows 0 g of salt. So this is not a complete sports drink: on a long ride or in hot weather, you will be short of the electrolytes you lose through sweat. Plan for those separately — our electrolytes aisle exists for that. A carbohydrate powder on its own is no substitute for a properly formulated isotonic drink.

Something else that cannot be asserted is that this powder clears the stomach faster than any other: that is the classic marketing argument for waxy maize, it has not been validated at European level and we will not repeat it. What is true and verifiable is the composition: a branched starch, high glycaemic index, no sugar.

Data missing from the manufacturer's file: the net weight of the tub, and therefore the number of servings, is not disclosed, any more than the stated origin of the flavouring. We will not infer them; the net content is shown on the packaging you receive.

Ingredients list

Modified starch, flavouring, acidity regulator (citric acid), sweeteners (sucralose, acesulfame K), vitamin B1 (thiamine hydrochloride).

May contain traces of GLUTEN, MILK, EGG and SOYA.

How do you take WaxyMaze?

Serving: 75 g. Liquid: 500 to 700 ml of water. Timing: 30 minutes before exercise, sipped during exercise, or immediately afterwards. Frequency: one serving per session, depending on duration and intensity. Duration: no course to follow, it is a product used occasionally around training.

The dilution volume is the most important parameter, and it is the one people get wrong most often. A 75 g serving in 300 ml gives a very concentrated drink, hard to swallow during exercise and sometimes heavy on the stomach. The 500 to 700 ml specified by the manufacturer are not a suggestion: they correspond to a concentration the digestive tract will accept under exertion. If you have to carry less liquid, cut the powder, not the water.

Adjust the concentration to the outside temperature — an endurance habit that few people apply. In cold weather you sweat less and can go more concentrated: the manufacturer mentions 60 to 80 g per litre. In hot weather, what you mainly need is to drink: drop to 20 to 40 g per litre and increase the volume.

In weight training, the 75 g serving in 500 ml during the session makes sense on long, high-volume workouts. On an hour of strength work it is probably superfluous: over that duration your glycogen stores are enough, and another 297 kcal in the day is not neutral if you are watching your weight.

For recovery, the classic combination remains carbohydrate plus protein. A serving of WaxyMaze with a scoop of protein within the thirty minutes after the session covers both needs at once, and it is also the basis of a self-made mass gain shake, often cheaper than a ready-made gainer.

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

It suits an endurance athlete on efforts of more than an hour, a weight trainer on long sessions, and anyone looking to increase their daily calorie intake without going through bulky foods.

It is not for you if your goal is weight loss. This is the point on which we regularly turn down sales in the shop: 297 kcal in a drink is the equivalent of a light meal, and drinking your calories is the quickest way to derail a deficit. During a cutting phase, this product only makes sense on very long sessions, and even then.

It is not recommended for children, adolescents, pregnant women or breastfeeding women. People with diabetes or with a blood-sugar regulation disorder should seek their doctor's advice before using a high-glycaemic-index powder: that is not a token precaution.

The formula contains sucralose and acesulfame K. If you avoid artificial sweeteners, this product is not for you. Anyone with allergies should take account of the traces of gluten, milk, egg and soya.

What not to expect from it: this is not a performance product with an immediate effect. You will not be stronger after drinking it. It supplies fuel, which is only of interest if the effort actually consumes it. On an hour-long session for someone who eats properly, the usefulness is slight.

WaxyMaze or cyclic dextrin?

The two powders occupy the same place in the carbohydrate aisle, and the choice comes down to two simple criteria.

WaxyMaze is an amylopectin derived from waxy maize. It is the most economical option per gram of carbohydrate, it mixes properly and it suits the majority of uses: post-session refuelling, a drink for long training sessions, extra calories during mass gain.

Cyclic dextrin is a starch processed differently, whose main quality is digestive comfort at high concentration. If you have ever had a heavy stomach from a carbohydrate powder during exercise, that is the parameter that matters to you, and our cyclic dextrin aisle is the right place. The trade-off is that it costs considerably more.

That leaves maltodextrin, the oldest and cheapest of the three, perfectly valid for recovery when digestive tolerance is not an issue. To sum up: maltodextrin if budget comes first, WaxyMaze for a good compromise, cyclic dextrin if your stomach has already let you down mid-race.

Frequently asked questions

How much carbohydrate in a serving?

74 g of carbohydrate for 297 kcal, of which 0 g sugars. All of it comes from waxy maize starch, rich in amylopectin. That is the carbohydrate equivalent of roughly 100 g of dry pasta, in liquid form and with no bulk in the stomach.

Does it taste sweet?

Not very. The product contains no sugars, only sucralose and acesulfame K in small amounts, plus an acidity regulator. The resulting drink stays light in taste, which is an advantage on long efforts where very sweet drinks end up becoming sickly.

Do you need to add electrolytes?

Yes, as soon as the effort drags on and you are sweating. The nutrition table shows 0 g of salt: this powder supplies fuel, not minerals. On a long ride or in hot weather, add an electrolyte product or a pinch of salt to your bottle.

Before, during or after training?

All three are provided for, but the most worthwhile use is during efforts of more than sixty minutes and immediately after an intense session. Before exercise, taking it 30 minutes beforehand works; on a short session, by contrast, the intake is of little interest.

Can it be mixed with a protein?

Yes, and it is in fact the most common pairing for recovery: carbohydrate and protein in the same shaker after the session. It is also the basis of a home-made gainer, generally cheaper and more adjustable than a ready-made mass gain product.

How much water per serving?

500 to 700 ml for 75 g of powder. Below 500 ml, the drink becomes concentrated and sits heavily on the stomach during exercise. In hot weather, increase the volume further or cut the powder: it is digestive comfort that decides, not the theoretical serving.

Does this product make you put on weight?

It provides 297 kcal per serving, so yes, if you add it to a diet that already covers your needs. That is precisely its value during mass gain and its main drawback during a cutting phase. Use it according to your goal, not out of habit.

Where can you buy IO Genix WaxyMaze?

The tub 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 we recommend mainly to cyclists and trail runners, and one we frankly advise against for anyone trying to lose weight: drinking 300 kcal is the most discreet way of sabotaging a deficit. The full aisle can be browsed in our sports nutrition selection.

What is Olimp Carbonox?

Olimp Carbonox is a carbohydrate powder to be mixed with water, intended for training, made by Olimp Sport Nutrition, a Polish brand. It is dosed at 50 g and drunk before, during or after a session.

The body of the formula is a blend of three carbohydrates: maltodextrins, glucose and isomaltulose. To these are added L-arginine hydrochloride, two acidity regulators (malic acid, citric acid), a set of vitamins and minerals, flavourings, two sweeteners (acesulfame K and sucralose) and colours depending on the flavour. The flavours listed: Strawberry, Lemon, Orange, Pineapple and Grapefruit.

A word on method before going further. This page repeats no promise of "two hours of stable blood sugar" and no stated duration of energy: those claims circulate about this product, they are not backed by any verifiable source and they no longer appear here. The net weight of the tub, for its part, does not appear in the product data we hold for this item: it is printed on the packaging, so we work in 50 g servings rather than in servings per tub.

What does a 50 g serving of Carbonox contain?

One serving provides 47.5 g of carbohydrate, of which 12.5 g sugars, for 816 kJ / 192 kcal, 0.5 g of protein, 0 g of fat and 0.025 g of salt. It also contains 500 mg of L-arginine hydrochloride, i.e. 410 mg of L-arginine.

What sets the product apart is its fortification. The vitamins are dosed at a consistent level: each of the ones that are quantified provides 20 % of the NRV per 50 g serving. On the mineral side, chromium reaches 94 % and manganese 50 %, while calcium and magnesium stay below the 15 % that any claim depends on.

* No NRV is established for L-arginine, and no health claim is authorised for it: it appears in the composition, it is not an argument for effectiveness. Two reservations about the table, which we would rather write down than round off. The ingredients list mentions twelve vitamins, but only ten are quantified: vitamin D and pantothenic acid appear in the composition with no content declared. Likewise, the list mentions eight minerals — iodine and molybdenum being added to the six in the table — but only six are quantified. We are not inventing the four missing rows.

The verified levels permit the following European wordings, and only those: vitamin C, B1, B2, B6, B12, niacin, biotin, iron and manganese contribute to normal energy-yielding metabolism; vitamin C, B2, B6, B12, niacin, folate and iron contribute to the reduction of tiredness and fatigue; vitamin E contributes to the protection of cells from oxidative stress; vitamin A contributes to the normal function of the immune system and to the maintenance of normal vision; chromium contributes to normal macronutrient metabolism. The multivitamins department covers the same ground outside a training context.

On the carbohydrates themselves, a European claim does exist, but its conditions of use require an intake of the order of 4 g of carbohydrate per kilogram of body weight after exercise. For a person of 75 kg, that comes to 300 g of carbohydrate, or six servings. A 50 g serving does not meet that condition: we therefore claim nothing on that front.

How do you take Olimp Carbonox?

The manufacturer specifies one 50 g scoop in 100 to 200 ml of water, to be mixed vigorously for at least 10 seconds. The recommended amount is 2 to 4 servings a day depending on training intensity and body weight — that is 95 to 190 g of carbohydrate a day from this product alone.

Three timings are proposed: 30 minutes before training, during the session in small sips, and immediately after. No course length is given by the manufacturer, and there is no reason to set one: a carbohydrate powder is taken according to training load, not as a course.

A practical note on dilution. Fifty grams in 100 ml gives a very concentrated solution, which slows gastric emptying and troubles a lot of athletes during exercise. If you are drinking the mix while running or cycling, go beyond the 200 ml stated and dilute in 500 to 700 ml. The manufacturer's range suits a single drink after the session better.

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

The product is aimed at adults whose training load is genuine: long sessions, back-to-back workouts, endurance sports, or bulking where calorie intake from solid food becomes hard to sustain. If you train for an hour three times a week, a 192 kcal serving of fast carbohydrate serves no purpose and simply adds to your calorie balance.

The manufacturer states clearly that the product is not suitable for people with diabetes. It advises against it for pregnant and breastfeeding women as well as for the under-18s, and reminds you not to exceed the daily serving. It is made in a factory that handles milk, eggs, soya, nuts, peanuts, gluten, fish, crustaceans and molluscs: traces are possible. Any question relating to a medical treatment or condition belongs with your doctor or your pharmacist.

What you should not expect from it: this is not a weight loss product, quite the opposite. Nor is it a meal replacement, despite the vitamins: 0.5 g of protein per serving feeds nothing. And it is not a pre-workout, it contains no caffeine. Finally, no promise about how long the energy lasts can be kept: the rate at which you empty your stores depends on intensity, on what you have eaten that day and on your training, not on the composition of a powder.

Carbonox or a plain maltodextrin?

The question is a genuine one, because the price gap per kilo of carbohydrate is significant.

A plain maltodextrin is the better choice when you are consuming large volumes of carbohydrate, when you want to control your intake precisely, or when you are already taking vitamins elsewhere — Carbonox's 20 % of the NRV then adds to what you are swallowing on the other side, and the benefit melts away. It is also preferable if you are mixing your carbohydrate with a protein or with amino acids in the same bottle: the fewer flavourings and acidifiers there are, the better the mix behaves.

Carbonox holds its own when you want a ready-to-use drink that is pleasant to swallow, and when the vitamin content replaces a multivitamin you are not taking. If it is digestive comfort on very long efforts that concerns you, look instead at cyclodextrin, whose osmolarity is more favourable, or at waxy maize. And to cover the calories of a weight gain phase, carbohydrate combined with protein works better than carbohydrate on its own.

Frequently asked questions

What proportion of Carbonox is maltodextrin?

The manufacturer does not publish the split between the three sources. The ingredients list puts the carbohydrate blend first, with the maltodextrins named before glucose and then isomaltulose, which indicates descending order of quantity without giving weights. We are not going to estimate them.

How many 50 g servings can you take a day?

Two to four depending on training intensity and body weight, according to the manufacturer. That comes to 95 to 190 g of carbohydrate and 384 to 768 kcal from this product alone. Count them in your daily balance: this is energy, not a neutral supplement.

Is Carbonox suitable for people with diabetes?

No. The manufacturer says so explicitly, and the composition confirms it: 47.5 g of carbohydrate per serving, of which 12.5 g sugars. No multi-source formulation changes that figure. If this concerns you, the question is one for your doctor, not for a product page.

Does the nutrition table change with the flavour?

The published values apply to the range; only the colours vary with the flavour, as the ingredients list indicates. The flavours listed are Strawberry, Lemon, Orange, Pineapple and Grapefruit. The two sweeteners, acesulfame K and sucralose, are common to all of them.

Does Carbonox contain gluten?

No gluten-containing ingredient appears in the composition, but the factory also handles gluten, as well as milk, eggs, soya, nuts, peanuts, fish, crustaceans and molluscs. If you have coeliac disease, this risk of traces should be taken seriously.

How many vitamins and minerals are actually quantified?

Ten vitamins out of the twelve present in the ingredients list, and six minerals out of the eight. Vitamin D, pantothenic acid, iodine and molybdenum appear in the composition with no content declared. That is a shortcoming of the label, not an omission on our part, and it makes any claim for those four nutrients impossible to use.

Can it be mixed with a protein?

Yes, with no known interaction, and combining carbohydrate with protein makes sense after a long session. Just be aware that Carbonox's acidifiers, malic acid and citric acid, can alter the texture of a whey. A neutral maltodextrin mixes more cleanly if that is your main use.

Should it be taken during or after exercise?

Both are proposed by the manufacturer. During exercise, dilute generously — 500 to 700 ml rather than the 200 ml stated — to avoid the digestive discomfort of an over-concentrated solution. After exercise, the tighter dilution poses no problem since the drink is swallowed in one go.

Where can you buy Olimp Carbonox?

This page lets you order the flavours, and we ship throughout France and Europe. In our Vendargues shop, about ten minutes from Montpellier, this is the kind of product that is better discussed before being bought: the first question we ask is how many hours of training a week, because below a certain volume a carbohydrate powder has nothing to offer. The rest of the department is in our sports nutrition section.

What is Lenny & Larry's The Complete Cookie?

Lenny & Larry's The Complete Cookie is a vegan protein cookie in a generous format. A 113 g cookie provides 16 g of plant protein and 10 g of fibre, for 400 to 420 kcal depending on the flavour. It can be eaten in one go or shared between two.

The brand is American and it is the one that launched this format in the United States. The thinking behind it is simple: rather than making a protein bar and giving it a round shape, make a real cookie — soft texture, thickness, size — and build a plant protein blend into it. The result has little in common with a bar.

The flavours in the range: Chocolat Chip, Chocolat Donut, Peanut Butter, Peanut Butter Chocolat, Salted Caramel, White Chocolat, Otmeal Raisin, Birthday Cake and Big Time Brownie. The rest of the brand can be browsed in our Lenny & Larry's category, and the other products in the range in our protein cookies selection.

What does one Complete Cookie contain?

The figure that really matters is not 16, it is 113. This cookie weighs 113 g, where a typical protein bar weighs 55 to 65. The 16 g of protein and 10 g of fibre therefore relate to a product twice the size — and at 400 to 420 kcal, that is the calorie equivalent of a light meal, not of a snack. It is the most useful thing we can tell you before you buy, and it is the one thing product pages in this category systematically forget to mention.

The protein blend rests on three plant sources: vital wheat gluten, pea protein and rice protein. The pea-rice pairing is a classic and a coherent one, the two complementing each other on their amino acid profile. Vital wheat gluten provides the structure and a good share of the protein — it is also why this product contains wheat, despite its vegan positioning.

The 10 g of fibre come largely from inulin. It is a soluble fibre widely used in reformulated products, and it has a practical consequence you should know about: the manufacturer itself points out that excessive consumption can have a laxative effect. Ten grams of fibre in a single product is a lot, and for someone not used to it, a whole cookie eaten in one go can make itself felt during the afternoon.

On the regulatory side, the wording “source of fibre” is a regulated nutrition claim, and the protein content justifies the authorised claim that protein contributes to a growth in and the maintenance of muscle mass. No promise of satiety, digestion or weight control, on the other hand, is authorised for this type of product: we are describing a composition, not an effect.

List of ingredients

Chocolate Chip flavour: enriched WHEAT flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), protein blend (vital WHEAT gluten, pea protein, rice protein), dark chocolate chips (unsweetened chocolate, sugar, cocoa butter, dextrose, natural vanilla extract), inulin, cane sugar, invert sugar, vegetable glycerine, palm fruit oil, sunflower or rapeseed lecithin, natural flavouring, bicarbonate of soda, salt, xanthan gum, guar gum.

Allergen: WHEAT (gluten). The manufacturer states a recipe with no soya, no dairy, no egg, no high-fructose corn syrup, no artificial sweetener and no polyol. Made in a facility that also handles peanuts, tree nuts, soya, milk and eggs: traces are possible. The composition varies with the flavour — the Peanut Butter versions contain peanuts. Check the packaging of the flavour you receive.

How should the Complete Cookie be eaten?

Portion: half a cookie, or a whole cookie. Drink: a large glass of water, the fibre needs it. Timing: as a snack 30 to 60 minutes before a session, after training, or during the day. Frequency: one portion a day is plenty. Duration: there is no notion of a course here, it is a food.

Start with half. That is not a precaution for the sake of it: 113 g in one go, with 10 g of fibre, is a lot for someone discovering the product. Half a cookie already represents 8 g of protein and around 200 kcal, which amounts to a proper snack. You can keep the other half for the next day, as the wrapper reseals very well.

A few seconds in the microwave completely change the texture. The cookie becomes soft, almost molten, and the chocolate softens. It is the tip we give most often over the counter, and it is the one that wins people over when they found the product dry.

Before a session, allow 30 to 60 minutes. With 10 g of fibre and a dense texture, a whole cookie swallowed ten minutes before training will not sit comfortably. After training, on the other hand, it does the job of a snack very well, particularly alongside a piece of fruit.

As for storage, there is nothing special to it: reseal the wrapper, keep it dry and away from heat. It keeps for several weeks at room temperature, which makes it a useful standby to keep in a bag or a desk drawer — much like protein bars, in a far more substantial format.

Who is the Complete Cookie for, and who is it not for?

It suits someone looking for an indulgent, filling snack with a decent protein contribution, and who is not working to a tight calorie budget. It is particularly well suited to people on a vegan diet: in this category, genuinely vegan and genuinely enjoyable options remain rare.

It is not suitable for people who are gluten-intolerant or coeliac, as wheat flour and vital wheat gluten are two of the first ingredients. This is the most counter-intuitive point about the product: vegan does not mean gluten-free, and a lot of people confuse the two.

Nor is it suitable if you digest soluble fibre badly. Inulin causes bloating and intestinal discomfort in some people, and 10 g in a single product is a high dose. The manufacturer does in fact flag a possible laxative effect in the event of excessive consumption. Start with half, drink water, and you will quickly see how well you tolerate it.

What you should not expect from it. It is not a slimming product: at 400 to 420 kcal, it weighs on a day's intake. It does not replace a balanced meal and it does not build muscle by itself. And if your goal is purely protein intake, 16 g for 410 kcal remains a modest ratio — a serving of protein powder provides more for four times fewer calories. This cookie is bought for the pleasure of it, with a better nutritional profile than an ordinary biscuit: that is honest enough, and it is enough.

Protein cookie or protein bar?

The two take up the same place in a bag, but they do not answer the same need, and the format settles the question.

A protein bar is denser in protein and much lighter in calories. Reckon on 20 g of protein for 200 to 230 kcal in a 60 g bar, against 16 g for 400 to 420 kcal here. If your goal is to cover a protein intake without blowing up the day, our protein bars category is more efficient, no question.

The cookie wins on pleasure and on satiety. It is a real biscuit, soft, eaten slowly, and it fills you up — the 10 g of fibre have a lot to do with that. For a mid-afternoon snack, or for someone who struggles to hit their calories, it does the job better than a bar swallowed in thirty seconds.

Two other options depending on your goal: if you are after a plant-based, low-calorie snack, our plant protein category opens up other possibilities; and if it is the indulgence that counts, a slice of wholemeal bread with peanut butter works out far cheaper for a fairly similar profile.

Frequently asked questions

How much protein is there in one cookie?

16 g of plant protein for a 113 g cookie, from a blend of vital wheat gluten, pea protein and rice protein. Half a cookie provides 8 g. The energy value ranges from 400 to 420 kcal depending on the flavour.

Is the cookie really vegan?

Yes, the manufacturer states a recipe with no dairy, no egg and no soya. Be careful not to confuse vegan with gluten-free: wheat flour and vital wheat gluten are among the first ingredients, so this product does contain gluten.

Can you eat it if you are coeliac?

No. The recipe contains enriched wheat flour and vital wheat gluten. This product is to be avoided in cases of coeliac disease or gluten intolerance, whichever flavour you choose.

Why can 10 g of fibre be a problem?

Because a large part of it comes from inulin, a soluble fibre that ferments in the gut. The manufacturer flags a possible laxative effect in the event of excessive consumption. Start with half a cookie and drink a large glass of water: in most cases, that is enough.

Which flavours are available?

In the range: Chocolat Chip, Chocolat Donut, Peanut Butter, Peanut Butter Chocolat, Salted Caramel, White Chocolat, Otmeal Raisin, Birthday Cake and Big Time Brownie. The composition varies slightly from one flavour to another, particularly on allergens: the Peanut Butter versions contain peanuts.

Should it be eaten in one sitting or two?

As you please, but the manufacturer itself sets the portion at half a cookie. At 400 to 420 kcal each, half already amounts to a complete snack. The wrapper reseals easily and the product keeps for several weeks in a dry place.

Is it suitable before training?

Yes, provided you allow 30 to 60 minutes and stick to half a cookie. The density and the 10 g of fibre make it uncomfortable if you eat it just before you start. After a session, on the other hand, there is no waiting time to observe.

Where can you buy Lenny & Larry's The Complete Cookie?

The cookie can be ordered individually from this page, in the flavours available, and we ship throughout France and Europe. At our Vendargues shop, about ten minutes from Montpellier, this is the product we recommend when someone asks us for a vegan snack that will keep them going — but we always warn about two things: it contains gluten, and 113 g is a real mouthful. The rest of our snack ideas can be browsed in the protein snack category.

What is Nutriting nuMove?

Nutriting nuMove is a joint complex in tablet form, intended for adults. A daily intake of four tablets provides 800 mg of N-acetylglucosamine, 600 mg of dry devil's claw extract, 285.24 mg of bamboo extract and 200 mg of chondroitin sulphate. The 120-tablet tub therefore covers exactly thirty days.

Four active ingredients, four dosages stated to the milligram: this is what sets the formula apart from most complexes in this category, where you often find a list of ten plants without a single quantity being given. Here you know what you are swallowing, and you can compare it line by line with another product. The manufacturer states that it is made in France, with no titanium dioxide, no colouring and no animal gelatine.

The most useful distinctive feature lies in the form of glucosamine used. Nutriting has chosen N-acetylglucosamine, obtained by fermentation of maize glucose, rather than the classic glucosamine sulphate extracted from shellfish shells. For anyone with a shellfish allergy, this distinction is not a technical detail: it decides the purchase. The rest of the range can be browsed in our Nutriting category, and the other joint formulas in our glucosamine category.

What does one dose of nuMove contain?

800 mg of N-acetylglucosamine a day is a straightforward dose for this form. Many joint complexes on the market state less, or state nothing at all and simply refer to a “patented complex” whose composition remains opaque. Chondroitin at 200 mg, on the other hand, is a supporting dose rather than a headline one: the published protocols on this molecule generally work at higher levels, and it is more honest to say so than to suggest otherwise.

Devil's claw at 600 mg of dry extract is the most heavily dosed active in the formula after glucosamine. It is a southern African root, traditionally used, whose dry extract concentrates the harpagosides. The manufacturer does not publish a harpagoside content for this product — that is a figure we do not have, and we would rather write it down than borrow a number found elsewhere.

On the regulatory side, we need to be blunt, because this is the category where you read the most illegal promises: no health claim is authorised in Europe for glucosamine, chondroitin or devil's claw. Not for cartilage, not for suppleness, not for freedom of movement. The dossiers submitted were unsuccessful. So we describe four ingredients and their exact quantities, without announcing any outcome. If a website promises you repaired joints, it is operating outside the legal framework.

Bamboo extract completes the formula for its natural silicon content. Here too, the manufacturer gives no standardisation figure, and no claim exists for this ingredient. The remaining components are there for tablet manufacture: acacia gum fibre, magnesium carbonate, organic olive oil, and a hydroxypropyl methylcellulose coating.

List of ingredients

N-acetylglucosamine (NAG), acacia gum fibre, dry devil's claw extract (Harpagophytum procumbens), magnesium carbonate, bamboo extract, chondroitin sulphate from FISH cartilage, organic olive oil. Coating: hydroxypropyl methylcellulose, microcrystalline cellulose, stearic acid.

Allergen: FISH, from the chondroitin. Gluten-free, lactose-free, soya-free, GMO-free, nanoparticle-free, with no titanium dioxide, no colouring and not irradiated. The formula contains no ingredient of land-animal origin and is therefore suitable for a pescatarian diet, but not for a vegan one.

How should nuMove be taken?

Dose: 4 tablets a day. Liquid: a glass of water. Timing: with meals. Frequency: a single intake, or two intakes of two tablets in the morning and at midday, or morning and evening. Duration: 2 to 3 months minimum, repeatable; the product can be taken all year round.

Four tablets is a lot to swallow in one go for some people: split the dose. Two in the morning and two in the evening goes down more easily, and it changes nothing about the daily amount. This is the question we are asked most often about joint complexes in tablet form, and the answer is always the same: spread them out, the body does not know the difference.

Taking them with a meal is not a matter of convenience. It limits the stomach discomfort that devil's claw can cause, as it has a reputation for being somewhat bitter and for not suiting an empty stomach in sensitive people.

As for duration, do not judge too soon. Two to three months: that is the timeframe set by the manufacturer, and it is consistent with this type of formula. A week will tell you nothing, and the 120-tablet tub covers precisely one month — so allow two to three tubs for a first full course. This formula combines without overlap with an omega 3 or a curcumin, which rest on different foundations and do not provide the same ingredients.

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

It is aimed at an adult who wants to try a joint complex where every dosage is stated, rather than an anonymous plant blend. It is of particular interest to people with a shellfish allergy, since the glucosamine here is of plant origin through fermentation, which is rare in this category.

The contraindications are clear-cut. The product must not be used by pregnant or breastfeeding women. It must not be taken alongside anticoagulant treatment, because of a possible interaction with glucosamine — this precaution comes from the manufacturer itself and it must be taken seriously. It is for adults only.

The allergen is a genuine issue here: the chondroitin comes from fish cartilage. If you are allergic to fish, this product is not for you, whatever the plant origin of the glucosamine. And for the same reason, it is not suitable for a vegan diet, contrary to what the words “vegan NAG” might suggest if read in isolation.

What you should not expect from it. None of these four ingredients has an authorised claim in Europe. This supplement cures nothing, repairs no cartilage and replaces no treatment. Joint pain that persists, that wakes you at night, that makes a joint swell or that follows an injury is a matter for a doctor, not for a tub of tablets. It is a baseline product, taken in full knowledge of the facts, and nothing more.

nuMove or collagen?

This is the most frequent comparison over the counter, and the two products do not play the same role at all.

Collagen is a protein, taken at doses that bear no comparison: we are talking about several grams a day, against a few hundred milligrams here. It is taken as a powder, often in a drink, and it fits easily into a morning routine. Our collagen category brings these products together. As with glucosamine, no joint claim is authorised for collagen in Europe: the difference is therefore not in the promise, it is in the nature of the product and in the format.

nuMove follows a different logic: a formula of four targeted ingredients, in tablets, swallowed in a few seconds with meals. If your constraint is practical — no shaker, no powder to measure out, a tub in your desk drawer — it wins hands down. If you already take a protein powder every morning, adding a collagen to the same glass is easier to keep up over time.

A third case comes up often: if your discomfort is clearly linked to training and load, the first lever is neither one nor the other, it is programming and sleep. A magnesium, which does contribute to normal muscle function, will sometimes be more relevant than a joint complex — and it does have authorised claims behind it.

Frequently asked questions

What is the difference between N-acetylglucosamine and glucosamine sulphate?

The origin and the chemical form. Glucosamine sulphate is extracted from shellfish shells; the N-acetylglucosamine used here is obtained by fermentation of maize glucose. For someone with a shellfish allergy, only the latter is an option. The dosages are not interchangeable from one form to the other.

Is the product suitable for vegans?

No. The glucosamine is indeed of plant origin, but the chondroitin comes from fish cartilage. The formula is suitable for a pescatarian diet, since it contains no ingredient of land-animal origin, but not for a vegan diet.

Can it be taken with an anticoagulant?

No, the manufacturer explicitly advises against it because of a possible interaction with glucosamine. If you are on anticoagulant treatment, do not start this course and speak to your doctor or pharmacist before buying anything.

Do the four tablets have to be taken all at once?

That is not compulsory. You can split them, two in the morning and two at midday, or two in the morning and two in the evening. The daily dose stays the same. Take them with a meal rather than on an empty stomach, as devil's claw is better tolerated that way.

How long should it be taken for?

Two to three months at least, according to the manufacturer. The 120-tablet tub covers one month at four tablets a day, so you should allow two to three tubs for a first course. Judging after a fortnight makes no sense with this type of formula.

Is the devil's claw standardised for harpagosides?

The manufacturer does not publish this standardisation for the product. We therefore cannot give you the harpagoside content, and we would rather flag that than borrow a figure from another product. The stated dosage refers to the dry extract: 600 mg a day.

Does this supplement relieve joint pain?

We cannot claim that, and nobody can do so legally: no health claim is authorised in Europe for these ingredients. Pain that persists, that wakes you at night or that makes a joint swell should be seen by a doctor, not treated with a food supplement.

Where can you buy Nutriting nuMove?

The 120-tablet tub can be ordered from this page, and we ship throughout France and Europe. At our Vendargues shop, about ten minutes from Montpellier, this is the product we reach for when a customer tells us they are allergic to shellfish — in this category, the options then become very few indeed. We do, however, systematically check two things before recommending it: that there is no anticoagulant treatment, and that there is no fish allergy. The rest of our selection can be browsed in the sports nutrition category.