Sports Nutrition Guide

What is IO Genix Shilajit 500 mg?

IO Genix Shilajit 500 mg is a shilajit extract in vegetable capsules, dosed at 500 mg per serving, of which 100 mg is fulvic acid as declared by the manufacturer. The bottle holds 60 capsules, which is two months at one a day.

Shilajit, also known as asphaltum or mumijo, is a resinous material that seeps out of high-altitude rock, chiefly in the Himalayas. It is a deposit formed over very long periods from plant matter that has decomposed and been compressed between the rocks. Its composition is therefore not a formula but a profile: humic and fulvic acids, and a range of minerals in ionic form — iron, calcium, zinc, magnesium, potassium, manganese.

This product comes as a standardised extract in capsules rather than as the traditional raw resin. The difference is a practical one: resin is sticky, is measured by eye, has a pronounced earthy taste, and its concentration varies from batch to batch. A capsule always delivers the same amount. The rest of the Spanish range is in our IO Genix aisle.

What does a Shilajit capsule contain?

No nutrient reference value exists for shilajit or for fulvic acid.

100 mg of fulvic acid per capsule is the only genuinely comparable figure from one product in this category to the next. Raw shilajit circulates with widely varying contents, often undeclared, and an extract with no stated assay allows no comparison at all. Here, 100 mg for 500 mg of extract works out at a 20% assay, which sits at the upper end of what is available. It is the number to look at before any other.

The manufacturer also states that the raw material naturally contains more than 84 minerals in ionic form, along with humic acids. We report that information as it is declared, but it has to be read for what it is: no amount is published for any of these minerals. “84 elements” is a presentational argument, not a usable nutritional figure. You cannot rely on this capsule to cover a requirement for iron or zinc — for that, a properly dosed product is the only serious answer.

The regulatory clarification here is the most important thing on the whole page: no health claim is authorised at present for shilajit in the European Union. Not for energy, not for tiredness, not for testosterone, not for mitochondrial function. This product cannot claim any physiological effect, and any seller who promises you one is operating outside the legal framework. What we can tell you is what it contains and at what concentration. The rest is for you to judge.

Ingredients list

Standardised shilajit extract (Asphaltum) 500 mg of which 100 mg fulvic acid, capsule shell (vegetable hydroxypropyl methylcellulose), bulking agent (microcrystalline cellulose). Raw material of Himalayan origin. Vegetable capsules, suitable for vegetarian and vegan diets. May contain traces of GLUTEN, MILK, EGGS and SOYA. Made in a facility that uses these allergens.

How do you take Shilajit 500 mg?

Dose: 1 capsule. Liquid: a large glass of water, 250 ml. Timing: in the morning, with breakfast. Frequency: one serving a day, no more. Duration: the manufacturer recommends a continuous course of eight to twelve weeks, followed by a two- to four-week break.

Take it with breakfast rather than on an empty stomach. The manufacturer advises pairing it with a source of fat — an avocado, a few nuts, a drizzle of olive oil — which remains sensible advice for a complex plant extract. It is also the best way to avoid the stomach discomfort some people report with this kind of extract.

The manufacturer recommends not taking it at the same time as coffee or tea. The reason is a familiar one: tannins interfere with mineral absorption. On a product whose stated appeal rests partly on its mineral profile, it is worth leaving an hour between the two.

Consistency matters more than the time of day. An eight-week course means not forgetting three days out of seven; that is the usual pitfall with once-daily products, and the 60-capsule bottle is sized for two full months.

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

It is aimed at an adult curious about a traditional plant extract, who prefers a stated assay to resin bought by weight, and who accepts buying a product with no authorised claim. That is a defensible position, provided it is taken with full knowledge of the facts.

The capsules are vegetable-based, which makes the product compatible with a vegetarian or vegan diet.

It is not advised for anyone under 18, and pregnant and breastfeeding women should seek the advice of a healthcare professional. Three families of medication call for a prior medical consultation, and the manufacturer names them: antidiabetic drugs, since shilajit may influence blood sugar; antihypertensives; and anticoagulants. It also recommends stopping the product two weeks before any scheduled surgery. These precautions are not a formality: if one of them applies to you, the question is for your doctor before you buy.

One point the manufacturer does not address and that you need to know: raw, unpurified shilajit can contain heavy metals from the rock it comes from. That is the documented risk of this raw material, and it is why a purified, tested extract is not a luxury. If you buy shilajit elsewhere, as an artisanal resin with no analysis, that is the first thing you should ask the seller about.

What not to expect from it: it is not a stimulant, there is no effect to feel when you take it, and it is not a reliable source of minerals. Nor is it a hormonal product, whatever you may read elsewhere. Any health question is for your doctor or your pharmacist.

Shilajit or ashwagandha?

These are the two extracts we are most often asked to compare, because they share a traditional origin and a similar reputation.

Ashwagandha has a decisive advantage when it comes to clarity: it is a plant, its extract is assayed in withanolides, the doses used are well identified, and the available literature is far more extensive. It is the better choice if you want a documented active, if you are targeting a demanding period, and if you prefer an ingredient whose amounts can actually be discussed.

Shilajit operates on a different register. It is not a plant but a mineral and organic deposit, its composition is variable by nature, and its European regulatory status is less settled. Its interest lies in its unique profile — fulvic acid and ionic minerals — which nothing else reproduces. It is the choice of someone who wants to try precisely that, not a guaranteed effect.

If what you actually need is a micronutrient intake, neither is the right answer: a properly dosed, legible multivitamin does that job far better, and a targeted iron product resolves an identified deficiency where 84 unquantified minerals resolve nothing.

Frequently asked questions

How long does a bottle last?

Two months, at one capsule a day for 60 capsules. That matches exactly the eight-week course recommended by the manufacturer, which makes the format a coherent one: one bottle equals one complete course.

Capsules or traditional resin?

Capsules give a consistent dose, with no earthy taste and no handling. Resin, by contrast, is measured by eye, sticks to the spoon and varies from batch to batch. The only argument in favour of resin is quantity for the money; the one in favour of capsules is consistency, which matters more over a two-month course.

What is the role of fulvic acid?

It is the compound that characterises shilajit, the one used as the assay marker. Here, 100 mg for 500 mg of extract, or 20%. Since no health claim is authorised for this compound in Europe, we stick to that description: it is a marker of concentration, not a promise of effect.

Does shilajit raise testosterone?

No claim of that kind is authorised in Europe, and we will not write one. It is nonetheless the most widespread argument made about this product, including by French sellers. If that is your main goal, be aware that no food supplement can legally claim it, and that the question calls for a medical work-up.

Is this product suitable for vegans?

Yes. The shell is hydroxypropyl methylcellulose, of plant origin, and the extract itself is not of animal origin. The only point to watch is the declared manufacturing traces — gluten, milk, eggs and soya — which come from the production facility.

Can it be combined with other supplements?

Nothing about the ingredients stands in the way, and the manufacturer itself mentions combining it with an adaptogen or a multivitamin. The only practical advice is not to start everything on the same day: by adding one product at a time, a fortnight apart, you will at least know what is making a difference for you.

Should it be stopped before an operation?

Yes, the manufacturer recommends stopping two weeks before any scheduled surgery. This precaution relates to possible interactions with blood clotting and blood sugar. Always tell your anaesthetist about your food supplements, just as you would about your medicines.

Where can you buy IO Genix Shilajit?

The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, this is a product we always start by describing in terms of what it cannot promise: it is the only honest way to sell an ingredient with no authorised claim, and it avoids disappointment three weeks in. The other traditional extracts can be compared in our maca aisle and in the neighbouring aisles.

What is IO Genix Zinc Bisglycinate?

IO Genix Zinc Bisglycinate is a zinc supplement in vegetable capsules, dosed at 15 mg of elemental zinc per capsule, alongside 1.4 mg of vitamin B6. A capsule weighs 0.58 g, which makes it a very compact format to swallow.

The form used is Paul Lohmann® zinc bisglycinate. Paul Lohmann is a German manufacturer of mineral salts, and its name on the label tells you where the raw material comes from, not that it has some magical property. Bisglycinate is zinc bound to two glycine molecules. That bond changes the way the mineral crosses the intestinal wall: it takes the amino acid routes rather than those used by free minerals. In plain terms, it is gentler on the stomach than oxide or sulphate, and that is the real reason to choose it. The rest of the Spanish range can be browsed in our IO Genix section.

The capsule is made of hydroxypropyl methylcellulose, so it is of plant origin: this product is suitable for vegetarian and vegan diets, which is not the case for every capsule supplement.

What does one capsule contain?

The 85 g of carbohydrate per 100 g come from the maltodextrin that carries the powder. On the scale of a single capsule, that amounts to half a gram and two calories: no impact whatsoever on your day.

15 mg of zinc is the ceiling, not an average dose. It is one and a half times the European reference value, and it is also the daily limit that ANSES applies to food supplements in France. In other words, there is nothing to gain by going higher, and there is something to lose: above 25 mg per day from all sources combined, zinc competes with copper and ends up degrading copper status. This product is calibrated to take up all the room available, which has a direct consequence: do not stack it with a ZMA or a multivitamin that already contains some. We look at these thresholds in detail in our article on zinc bisglycinate dosage.

At this dose the authorised claims are numerous and deserve to be quoted word for word, because they say exactly what the product can do: zinc contributes to normal protein synthesis, to the normal function of the immune system, to the protection of cells from oxidative stress, to the maintenance of normal skin, hair and nails, and to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing — that distinction determines what you can expect from this bottle.

Vitamin B6 at 1.4 mg covers the reference value exactly. It contributes to normal energy-yielding metabolism, to the normal functioning of the nervous system, to the reduction of tiredness and fatigue, and to the regulation of hormonal activity. Its presence here is not decorative: B6 and zinc are both involved in protein metabolism, and the pairing is a classic in formulas aimed at athletes. If it is vitamin B6 on its own that interests you, our vitamin B section offers it dosed in its own right.

Ingredients list

Maltodextrin, vegetable capsule (hydroxypropyl methylcellulose), PAUL LOHMANN® zinc bisglycinate, anti-caking agents (magnesium salts of fatty acids and silicon dioxide), pyridoxine hydrochloride (vitamin B6). May contain traces of GLUTEN (WHEAT and OATS), NUTS, PEANUTS, EGGS, MILK, SULPHITES, FISH and SOYA.

How should you take IO Genix Zinc Bisglycinate?

Dose: 1 capsule. Liquid: a glass of water, 200 ml is enough. Timing: in the morning on an empty stomach, or between two meals, leaving at least an hour before or after a full meal. Frequency: one serving a day, never two. Duration: the manufacturer recommends a course of two to three months.

The “on an empty stomach” instruction is not an affectation. The phytates in wholegrain cereals and pulses, the calcium in dairy products and the tannins in tea and coffee all reduce zinc absorption. A capsule taken with a bowl of porridge oats and a coffee delivers markedly less than a capsule taken with a glass of water. If an empty stomach makes you feel sick — it happens with zinc, even in chelated form — take it just after a light meal rather than giving up on it.

Also space it out from your magnesium if you take that in the evening: the two minerals do not directly compete at these doses, but two hours apart is enough to put the question to rest. The same goes for an iron supplement, where the competition is real.

One piece of information is missing and we would rather say so: the manufacturer does not publish the number of capsules per bottle in the information available to us. The format shown on the packaging you receive is what counts when working out exactly how long your course will last.

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

It suits anyone whose diet is low in animal products, since the best-absorbed dietary zinc comes from meat, eggs and seafood. It also suits athletes in a prolonged calorie deficit, whose micronutrient intake falls automatically along with portion sizes. And it suits vegans, since the capsule is plant-based.

It is not for you if you already take a multivitamin or a ZMA containing zinc: the combined total would quickly exceed 25 mg a day, which achieves nothing and disrupts copper in the long run. It is not advised for pregnant or breastfeeding women without medical advice, and it calls for the opinion of a healthcare professional if you are on any treatment — zinc interferes in particular with the absorption of certain antibiotics, which need to be spaced several hours apart.

The product is made in a factory that handles gluten, nuts, peanuts, eggs, milk, sulphites, fish and soya. If you have a severe allergy, that point alone is enough to rule the product out.

What not to expect from it: this is not a hormonal stimulant. Zinc helps maintain normal testosterone levels in someone who is short of it; it does not raise them in someone whose status is already fine. You will probably feel nothing when you take it, and that is normal. For any question relating to a blood test or a suspected deficiency, speak to your doctor rather than doubling the dose.

Zinc bisglycinate on its own, or ZMA?

This is the choice most buyers face, and both answers hold up depending on the context.

A ZMA combines zinc, magnesium and vitamin B6 in a single evening serving. It is the better choice if you are also short of magnesium, which is common among athletes who sweat a lot, and if you would rather have one bottle than two. Its drawback is well known: zinc doses in ZMA are often above 15 mg, and magnesium at a high dose slightly hinders zinc absorption when the two arrive together.

Zinc bisglycinate on its own follows a different logic. You dose exactly the mineral you are targeting, you take it at the most favourable moment of the day, and you remain free to place your magnesium in the evening, separately. It is the better choice if your need is specific, if you already have a magnesium supplement on the go, or if you want to control your daily total to the milligram.

One thing worth noting in passing: the previous description of this product claimed absorption “43% higher” than conventional forms. That figure rests on no verifiable source and we have removed it. Bisglycinate is better tolerated and well absorbed, and that is all that can honestly be said about it.

Frequently asked questions

Should it be taken in the morning or in the evening?

The morning on an empty stomach is the most effective slot, because nothing competes with absorption at that point. The evening works too, provided it is well away from dinner. What matters more than the time of day is consistency: one capsule every day is worth more than two every other day.

Why choose a bisglycinate rather than a zinc oxide?

For digestive tolerance above all. Zinc oxide is cheap but causes nausea and cramps in some users, especially on an empty stomach. Bisglycinate, bound to two glycines, uses a different absorption route and makes itself far less noticed. At an equal dose of elemental zinc, that is where the difference lies.

Is 15 mg of zinc too much?

No, it is exactly the daily limit applied in France for food supplements. The problem is not this capsule, it is the sum total: if you are also taking a multivitamin with 10 mg and a ZMA with 25 mg, you are well above anything useful. Add it all up before you stack.

Is this product suitable for vegans?

Yes. The capsule is made of hydroxypropyl methylcellulose, a material of plant origin, and no ingredient in the formula is of animal origin. The point to watch is manufacturing traces, not the composition.

Can it be combined with vitamin C or omega 3?

Without any problem. Neither of those two families competes with zinc for absorption. The only combinations to space out are iron, high-dose calcium and magnesium taken at the same moment.

How long should a course last?

The manufacturer recommends two to three months. That is consistent with the time needed to rebuild zinc status, which is counted in weeks rather than days. Beyond three continuous months, a break or a blood test is more sensible than simply carrying on.

Does zinc raise testosterone?

No, and nobody can honestly write that it does. The only wording authorised in Europe is that zinc contributes to the maintenance of normal testosterone levels in the blood. In a man whose intake is already sufficient, there is nothing to expect on that front; in someone who is deficient, it helps bring things back to normal.

Where to buy IO Genix Zinc Bisglycinate

You can order it from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, the question we always ask before selling a zinc is “what else are you taking?” — because half the customers who come in for one are already taking it without realising, in another formula. The full range of minerals and vitamins can be browsed in our sports nutrition section.

What is the Per4m Protein Bar?

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

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

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

What does a 62 g bar contain?

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

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

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

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

How does this bar fit into the day?

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

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

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

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

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

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

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

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

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

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

Per4m Protein Bar or Grenade Carb Killa?

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

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

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

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

Frequently asked questions

Does all 20 g of protein come from milk?

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

How much sugar is in one bar?

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

Is the bar suitable for vegetarians?

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

Can it cause digestive upset?

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

Is 200 kcal a lot for a snack?

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

Which flavour should you choose?

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

Should you eat it right after training?

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

Where to buy the Per4m Protein Bar?

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

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

What is IO Genix Melatonin 1 mg?

IO Genix Melatonin 1 mg is a single-ingredient supplement: one tablet supplies 1 mg of melatonin, with no added plant extracts, no added vitamins, no complex. The bottle holds 100 tablets, which is more than three months at one intake a day.

Melatonin is a hormone the body produces itself, secreted by the pineal gland as light levels fall. It does not bring on sleep as such: it tells the body that night is beginning, and it is that signal which triggers falling asleep. The distinction matters, and it explains everything about how the product is used.

It is also the only ingredient in the whole sleep category that holds a health claim authorised in Europe, which makes it a case apart. The rest of the Spanish range can be found in our IO Genix section.

What does a Melatonin tablet contain?

1 mg is not a cut-price dose: it is precisely the dose that counts. The claim authorised in Europe is specific and worth quoting as it stands: melatonin contributes to the reduction of time taken to fall asleep, and that effect is obtained by consuming 1 mg shortly before bedtime. A second claim exists for jet lag: melatonin contributes to the alleviation of subjective feelings of jet lag, with at least 0.5 mg taken on the first day of travel, close to bedtime, and on the following days after arrival.

In other words, this tablet delivers the exact amount on which the approved dossier rests. That matters because the customer's instinct is often to look for the highest dose: with melatonin, going up to 5 or 10 mg improves nothing and increases the risk of lingering drowsiness the next morning. In France, the ceiling permitted in a food supplement is in any case 2 mg a day.

The second thing this product has going for it is its short formula. Many references in the category pair melatonin with five or six plants, none of which holds a claim, which pads out the label without adding anything demonstrable. Here you have one active, three bulking agents, one anti-caking agent. You know exactly what you are taking, and you can combine it with something else without any risk of overlap.

The formula contains no artificial colouring, no preservative and no animal gelatine. The manufacturer does, however, flag possible traces of gluten depending on manufacturing conditions.

Ingredients list

Bulking agents: calcium phosphate, microcrystalline cellulose; melatonin 1 mg; bulking agent: hydroxypropyl methylcellulose; anti-caking agent: magnesium salts of fatty acids. No artificial colouring, no preservative, no animal gelatine. May contain traces of GLUTEN depending on manufacturing conditions.

How should you take Melatonin 1 mg?

Dose: 1 tablet. Liquid: a large glass of water, 250 ml. Timing: 30 to 60 minutes before bedtime. Frequency: one intake a day. Duration: occasional or short-term use; beyond four weeks, the manufacturer asks that you seek the advice of a healthcare professional.

The timing of the intake is the decisive parameter, far more than the dose. Melatonin acts as a time signal: taken too early, it brings your night forward and wakes you at four in the morning; taken in bed, it has no time to do its job. Thirty to sixty minutes before lights out is the right window.

Switch off the screens after taking it. This is not a comfort tip: blue light suppresses the natural secretion of melatonin, and looking at your phone during the hour that follows amounts to cancelling out part of what the tablet has just delivered. It is by far the most common mistake, and it explains the majority of disappointed reports.

Avoid alcohol and caffeine in the evening for the same reason. A coffee at 17:00 is still active at 23:00, and no tablet makes up for that. If you train late, look at your pre-workout first: that is often where the cause lies.

The manufacturer suggests pairing the intake with magnesium or a ZMA, magnesium contributing to the normal functioning of the nervous system. It is a coherent pairing, provided you do not start everything on the same evening: add one product at a time, a fortnight apart, otherwise you will never know which one is working.

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

It suits an adult whose problem is specifically falling asleep: difficulty dropping off, shifted hours, coming back from a trip, a change in work pattern. On that ground it is the only ingredient in the category with an approved dossier, and that is reason enough to start with it.

The list of situations in which it is not advised is a long one, and it is drawn from the French public health recommendations as much as from the manufacturer. Melatonin is not advised for pregnant or breastfeeding women, for children and adolescents, for people with epilepsy, asthma, an inflammatory or autoimmune disease, or for those with mood, behavioural or personality disorders. It is also not advised for people on medication, in which case a doctor's advice is essential before taking any.

One safety point the manufacturer does not spell out: do not drive and do not operate machinery in the hours after taking it. Melatonin can cause drowsiness, and that is precisely the intended effect. This recommendation appears in the French public health opinions and is worth repeating.

What you should not expect from it: this is not a sleeping pill. It reduces the time it takes to fall asleep; it does not increase how long you sleep, it does not improve sleep quality, and it does not treat established insomnia. Insomnia lasting more than three weeks calls for a medical consultation, not a bottle of tablets. That is the most useful thing we can write on this page.

Melatonin or magnesium in the evening?

Both are sold for the same moment of the day and yet they answer distinct needs.

Magnesium works on physiological ground: it contributes to the normal functioning of the nervous system, to energy-yielding metabolism and to normal muscle function. It is taken every day, over several weeks, and its value lies in correcting an insufficient intake — something common among athletes who sweat a great deal. It is the better choice if you get night cramps, if your diet is low in magnesium, or if you are after an underlying effect.

Melatonin corrects no intake: it sends a time signal, on an occasional basis, that same evening. It is the better choice if your problem is how long it takes you to drop off, if you are crossing time zones, or if your rhythm has shifted after a run of late nights. It is of no use at all, on the other hand, if you fall asleep quickly but sleep badly.

Two other options exist, with no authorised claim but with different rationales: GABA, an amino acid taken in the evening, and ashwagandha, a plant extract used in courses lasting several months. Neither can lay claim to any effect, and that is worth knowing before you compare labels.

Frequently asked questions

Why only 1 mg?

Because that is the amount on which the claim authorised in Europe rests: melatonin contributes to the reduction of time taken to fall asleep, through the consumption of 1 mg shortly before bedtime. Going higher does not improve the effect and increases the risk of drowsiness the next day. In France, the ceiling in a food supplement is 2 mg a day.

How long before going to bed?

Thirty to sixty minutes. Taken in bed, melatonin has no time to act; taken two hours beforehand, it shifts the night and causes an early waking. This window is the most important parameter of the product, more so than the dose.

Can it be taken every evening?

The manufacturer intends it for occasional or short-term use, and asks that you seek the advice of a healthcare professional beyond four weeks. That is not an excessive precaution: beyond a month of sleep difficulties, the question is no longer about the supplement but about the cause, and it is one for a doctor.

Can you become dependent on it?

Melatonin does not create physical dependence in the way some sleep medicines do. The risk is more psychological: that of no longer going to bed without it. That is one more reason to use it over short periods and to work on your hours and your light exposure alongside it.

Can you drive after taking it?

No. Melatonin can cause drowsiness, which is the intended effect but remains incompatible with driving or operating machinery. Take it once you are home, when the evening is over.

Is this product suitable for vegetarians?

Yes. The formula contains no animal gelatine and is limited to melatonin and a few bulking agents of mineral or plant origin. The only thing to watch is the traces of gluten flagged by the manufacturer depending on manufacturing conditions.

How long does a bottle last?

More than three months at one tablet a day, the bottle containing 100. Given the recommended use — occasional, or over a few weeks — a bottle actually covers several separate episodes across the year.

Where can you buy IO Genix Melatonin 1 mg?

The bottle of 100 tablets 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 sleep product we recommend first, and often the only one: when one ingredient has an approved claim and the others have none, you may as well start with that one. The rest of the category can be browsed in our sports nutrition section.

What is Sinob Collagen Flex & Glow?

Sinob Collagen Flex & Glow is a neutral-tasting collagen peptide powder, dosed at 12 g of peptides per 15 g serving. The 300 g tub contains 20 servings.

Its distinctive feature lies in how those 12 g are split between three different patented peptides: 40% Tendoforte®, 40% Fortigel® and 20% Verisol®, i.e. 4.8 g, 4.8 g and 2.4 g per serving respectively. These three names do not denote three collagens of different kinds: they are bovine hydrolysates cut to distinct peptide profiles, each produced by a process specific to the raw-material manufacturer. It is the only product in the category to state a split by figures across three patents, and that is what sets it apart.

Around these peptides, the formula adds hyaluronic acid, silicon-rich bamboo leaf extract, zinc bisglycinate, biotin and copper gluconate. The rest of the German range is listed in our Sinob category.

What does a 15 g serving contain?

The manufacturer publishes neither the energy values nor the macronutrients of its product in the information available to us. We will not recalculate them.

12 g of peptides per serving is a serious dose and it is the first thing to check on a collagen. The published protocols use amounts between 2.5 g and 10 g depending on the type of peptide targeted, and many products on the market stop at 5 g per serving, banking on the name of the patent rather than on the quantity. Here the dose is straightforward and the split is stated, which lets you know exactly what you are taking.

We do, however, need to be clear about what the law allows us to write. No health claim is authorised in Europe for collagen, in any form whatsoever: not for joints, not for tendons, not for skin, not for hair. That is true of Tendoforte®, Fortigel® and Verisol® just as it is of any generic hydrolysate. The dossiers submitted were not approved by EFSA. So we can tell you what the powder contains and at what dose; we cannot promise you anything, and a seller who does so is operating outside the legal framework.

Claims do exist, on the other hand, for three of the micronutrients in the formula. Zinc contributes to the maintenance of normal skin, hair and nails, copper contributes to the maintenance of normal connective tissues, and biotin contributes to the maintenance of normal hair and normal skin. The problem is that those three are not quantified in the published information: with no declared amount, none of these claims can be made for this particular product. That is the genuine weak point of this reference, and it is easy to put right — the manufacturer would simply have to publish its figures.

The same applies to the hyaluronic acid and the bamboo extract, whose amounts are not disclosed and for which no claim exists in any case.

List of ingredients

Bovine collagen hydrolysate (patented blend: Tendoforte® 40%, Fortigel® 40%, Verisol® 20%), hyaluronic acid (sodium hyaluronate), silicon-rich bamboo leaf extract, zinc bisglycinate, D-biotin, copper gluconate. Gluten-free, lactose-free, no artificial colouring, no preservatives. The manufacturer notes that traces are possible depending on the origin of the collagen.

How should Collagen Flex & Glow be taken?

Dose: 15 g, roughly one scoop. Liquid: 300 ml of water, juice, smoothie or a hot drink. Timing: in the morning on an empty stomach, or after training. Frequency: one serving a day. Duration: the manufacturer recommends 8 to 12 weeks minimum, with continued use thereafter.

Solubility is the product's strong point: the collagen peptides dissolve in hot and cold liquids alike, without lumps and without taste. You can therefore add it to a coffee, a soup, a yoghurt or a cake batter without changing the recipe at all. That is a real advantage over a three-month course, because it is what stops you forgetting.

Duration is by far the most important parameter. With this type of product, the published protocols run over 8 to 12 weeks minimum, and nothing can be judged in two weeks. The 20-serving tub only covers twenty days: you need three to four tubs to see a first course through, and that is worth knowing before you buy the first one.

The manufacturer advises pairing each serving with a source of vitamin C. The reason is a real one: vitamin C is the essential cofactor for the body's own collagen synthesis, and it is the only ingredient in this story to have an authorised claim — it contributes to normal collagen formation for the normal function of skin, bones and cartilage. A glass of orange juice or a tablet at the same time costs little and makes sense.

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

It suits an adult ready to commit over several months, who prefers a neutral powder to multiple capsules, and who wants to know the exact split of what they are buying rather than a single overall total.

It is not suitable for vegetarians or vegans: the hydrolysate is of bovine origin, and plant-based collagen does not exist — the products that claim to be so provide synthesis cofactors, not collagen. Nor is it suitable for people allergic to bovine products, and the manufacturer notes that traces are possible depending on the origin of the raw material.

The manufacturer advises against it for pregnant and breastfeeding women, asks for medical advice in the case of clotting disorders, and notes possible interactions with certain medicines. These warnings should be taken seriously, particularly the second if you are on anticoagulant treatment.

What you should not expect from it: it is not a treatment for osteoarthritis, it is not a skincare product, and it will have no visible effect in three weeks. Nor is it a useful protein source for building muscle — collagen is an incomplete protein, very low in tryptophan, and the 12 g it provides are not worth 12 g of protein powder for that purpose. Any question about established joint pain is a matter for your doctor, not for a tub of powder.

Collagen or a glucosamine joint complex?

This is the most common trade-off in this category, and the two products are not aiming at the same thing.

A complex based on glucosamine, chondroitin and MSM provides components of the cartilage itself, at doses of the order of a gram, in tablets to be taken daily. It is the better choice if your concern is strictly about joints, if you prefer tablets to a powder, and if you are not allergic to shellfish — glucosamine is most often derived from it. It requires medical advice in the case of diabetes or anticoagulant treatment.

Collagen has a broader reach: tendons, ligaments, skin, nails. It is the better choice if what you are looking for goes beyond joints alone, if you are allergic to shellfish, or if you prefer a neutral powder to add to your morning coffee. Its drawback is bulk: 15 g a day is a dose no tablet can deliver, and it means a daily routine.

On the regulatory side, neither of the two has an authorised claim in Europe. On that basis, the only objective selection criteria left are the stated dosage, the published split and your ability to see the course through. The full category can be compared in our sports nutrition section.

Frequently asked questions

How many servings are there in a tub?

Twenty, at 15 g per serving for 300 g of powder. That is not much given the recommended length of the course: three to four tubs are needed to cover the 8 to 12 weeks indicated by the manufacturer. Better to know that before the first purchase than during the third.

What is the difference between Tendoforte, Fortigel and Verisol?

They are three bovine collagen hydrolysates cut to different peptide profiles, produced by processes specific to the raw-material manufacturer. They differ neither in origin nor in nature, but in the size and sequence of the fragments obtained. Here the split is 40%, 40% and 20%, which gives 4.8 g, 4.8 g and 2.4 g per serving.

Does the product have a taste?

No, it is neutral, and that is one of its genuine strengths. It dissolves in hot and cold liquids alike without forming lumps, which means you can add it to a coffee, a soup, a yoghurt or a cooked dish. Over a long course, that absence of taste counts for more than people think.

How long before you can judge?

Not before eight weeks, and twelve is more realistic. That is the length of the published protocols on this type of peptide, and it is what the manufacturer recommends. A two-week trial allows no conclusion, one way or the other.

Is this collagen suitable for vegetarians?

No. The hydrolysate is of bovine origin, and there is no such thing as collagen of plant origin: the products sold as such provide synthesis cofactors — vitamin C, silicon, zinc — but no collagen. For a vegetarian diet, it is those cofactors you should turn to.

Should it be taken with vitamin C?

That is the most useful piece of advice on this page. Vitamin C is the cofactor for the body's own collagen synthesis, and it is the only ingredient in this family to have an authorised claim in Europe. A glass of orange juice at the time of the serving is enough, and so is a tablet.

Why are the zinc and biotin dosages not stated?

Because the manufacturer does not publish them in the information available to us. The consequence is concrete: with no declared amount, no claim can be made for these micronutrients, even though they are indeed present. If zinc is your main requirement, a product with a stated dose is more sensible.

Where can you buy Sinob Collagen Flex & Glow?

The 300 g 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 in front of which we talk about the calendar first: one tub is never enough with a collagen, and it is better to say so at the first purchase than to discover it at the third. The other joint formulas can be compared in our curcumin category and in the neighbouring ones.

What is Rule One PUMP?

Rule One PUMP is a caffeine-free pre-workout powder, built around a single objective: the muscle pump. It contains no stimulant — no caffeine, no yohimbine, no synephrine — so it is not trying to wake you up. It works on circulation and cell hydration, not on the nervous system.

The formula is fully transparent: every active is listed with its quantity, with no proprietary blend hiding the doses behind an overall total. That is still rare enough in this category to be worth pointing out, and it is the first thing to look at on a pre-workout. Rule One is an American brand whose other products are in our Rule One section.

The flavour offered here is Blue Razz Lemonade. One useful detail: the manufacturer's documents mention an unflavoured version, with no flavouring or sweetener, meant to be added to another product. It is not stocked by us at present — only the flavoured version appears on this page.

What does a serving of Rule One PUMP contain?

Here are the actives declared per scoop, in decreasing order of quantity.

Two pieces of information are missing from what the manufacturer publishes, and we are not going to invent them: the exact weight of the scoop in grams, the number of servings per tub, along with the energy and macronutrient values. The label on the tub you receive is the reference on those points.

3 g of citrulline is a straight dose. Plenty of pre-workouts put citrulline at the top of the list and then include 1 g of it, which achieves very little. Here the quantity matches what is actually used in the performance literature. Note that this is pure citrulline and not citrulline malate: for the same stated quantity, pure citrulline delivers more citrulline, since malate accounts for around 40% of the weight in a 2:1 ratio. If you are comparing with another product, compare like with like — our citrulline section lets you do the maths.

The 2 g of taurine plays a different role: taurine takes part in the osmotic balance of the muscle cell, in other words in how much water it holds. That is the second lever behind the feeling of a pump, and it is also what separates a formula designed for volume from a formula designed for energy. The taurine section offers it on its own for anyone who wants to add it to another base.

Nitrosigine® supplies arginine in a form complexed with inositol and silicon. A word of honesty: 500 mg of an arginine complex is not 500 mg of arginine, and the manufacturer does not publish the exact share. If it is arginine at a straight dose that interests you, take a look at our L-arginine section instead.

Finally, a regulatory point that belongs here and nowhere else on the page: none of these ingredients holds a health claim authorised in Europe. Not citrulline, not arginine, not the plant extracts in the S7 complex. We can describe what they are and what the doses are worth compared with the market; we cannot attribute a health effect to them, and legally nobody can.

Ingredients list

L-citrulline, taurine, Nitrosigine® (inositol-arginine silicate), natural and artificial flavourings, citric acid, S7™ (green tea extract, turmeric extract, garlic extract, blueberry extract, broccoli extract, tart cherry extract, kale extract), whole grape extract, pine bark extract, astragalus extract, panax ginseng extract, AstraGin® (astragalus root extract, panax notoginseng root extract), sweetener (sucralose), food colouring. Made in a facility that handles MILK, EGG, SOYA, WHEAT, PEANUTS, NUTS, FISH and CRUSTACEANS.

How do you take Rule One PUMP?

Serving: one scoop. Liquid: 240 to 350 ml of cold water. Timing: 15 to 20 minutes before the session. Frequency: one serving on each training day, not on rest days. Duration: the manufacturer gives no course length; use follows your training calendar.

For a first tub, start with half a scoop. This is not caution for its own sake: a full dose of citrulline causes digestive discomfort in a minority of users, and it is better to find that out with 1.5 g than with 3 g just before a leg session.

The volume of water matters more than you would think. Below 240 ml the drink is concentrated, sharper on the palate, and the desired effect — drawing water into the muscle — has less raw material to work with. If you train in a hot gym, go up to 400 or 500 ml without hesitation.

There are two ways to use it. On its own, it is a late-session pre-workout: no stimulant, so no impact on falling asleep, which makes it one of the few products in this category you can use at 21:00. As an add-on, a scoop goes into your usual pre-workout to reinforce the pump side without adding a single milligram to the total caffeine. That is the most common use among our customers who train in the morning.

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

It suits anyone who trains in the evening and does not want to sacrifice their sleep, anyone already at saturation point with caffeine during the day, and anyone looking for the sensation of a pump rather than a kick. It also suits those who build their own pre-workout by stacking separately dosed components.

The product is for adults only. It is not recommended for pregnant or breastfeeding women, and calls for advice from a healthcare professional if you have a condition or are on medication — the question is worth asking if you take anything acting on blood pressure, since the mechanisms involved concern vascular tone.

It is not for you if you are looking for energy: with no caffeine, it wakes nobody up. A lot of disappointed feedback comes from that, from a purchase made without reading the label. Nor is it for people allergic to the major allergens, since production is shared with milk, egg, soya, wheat, peanuts, nuts, fish and crustaceans.

What you should not expect from it: the pump is a transient phenomenon, not progress. It makes the session more enjoyable and the mirror more flattering for an hour; it does not build muscle by itself. If your training and your diet do not follow, no product in this category will make up for it. And if you feel nothing, that is not abnormal: the response to citrulline varies a great deal from one person to another.

Rule One PUMP or a pre-workout with caffeine?

That is the real trade-off, and it depends on what time you train.

A conventional pre-workout combines caffeine, beta-alanine and often citrulline. It acts on alertness, perceived pain and aggression under the bar. It is the better choice for a morning session, for heavy training where focus is the limiting factor, or when you are tired and the session risks being rushed. Its downside is mechanical: caffeine has a half-life of five to six hours, which writes off part of your sleep when you train after 18:00.

Rule One PUMP does not do that job and does not claim to. Its ground is the end-of-day session, the volume session where you are chasing sensation rather than heavy loads, and the period when you want a break from stimulants without losing the habit of the pre-session ritual. It also has the advantage of stacking: nothing stops you adding it to a pre-workout on days when you want both.

If you are still hesitating, there is a third family: creatine-free pre-workouts, for those who already take their creatine separately and do not want to see it come back in the pre-workout.

Frequently asked questions

Does Rule One PUMP contain caffeine?

No, none at all. That is the whole point of it: the entire formula is built without stimulants, which means you can use it in the evening with no consequences for falling asleep. It is also why you do not “feel” anything come on within ten minutes, unlike a caffeinated pre-workout.

Can you mix it with your usual pre-workout?

Yes, and it is a common use. A scoop added to your pre-workout reinforces the pump side without adding caffeine. Just check that your pre-workout does not already contain 6 g of citrulline, in which case the total would go beyond what is of any use.

How long before training should you take it?

15 to 20 minutes. That is shorter than for a caffeinated pre-workout, which needs more like 30 to 45 minutes. Citrulline acts quickly, and waiting an hour tends to lose the benefit rather than reinforce it.

What is the difference between citrulline and citrulline malate?

Citrulline malate is citrulline bound to malic acid. In a 2:1 ratio, around 60% of the stated weight is citrulline and the rest is malate. The 3 g of pure citrulline in this product therefore equates to around 5 g of citrulline malate. That is the calculation to do before comparing two labels.

Does the product cause water retention?

It draws water into the muscle cell, which is the desired effect, and not under the skin, which would be the unwanted one. The difference comes down to sodium and not to the actives in this formula. In practice, you should not see your weight climb or your face puff up.

Can you take it on rest days?

There is no point. Unlike creatine, whose benefit depends on muscle saturation built up over time, the actives in this product act when you take them and no further. A tub therefore lasts longer than you might think.

Does S7 really do anything?

There is no way to say so. 50 mg of a blend of seven plant extracts amounts to a few milligrams of each, and the manufacturer does not publish the breakdown. It is a patented ingredient with a proprietary dossier, not an active dosed at the level you would find in a study. The two ingredients that genuinely carry this formula remain citrulline and taurine.

Where can you buy Rule One PUMP?

It 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 reach for when someone comes in and tells us they have not been sleeping since they went back to the gym in the evening: nine times out of ten the cause is in their pre-workout, and switching to a stimulant-free formula sorts it out within a week. The rest of the pre-workout section can be browsed in our sports nutrition range.

What is IO Genix Original Pancake?

IO Genix Original Pancake is a powdered mix for protein pancakes. A 33 g serving provides 12.2 g of protein for 121 kcal, with just 1.5 g of sugars. The powder is mixed with 70 ml of water and cooked for two to three minutes on each side. Several versions exist, one plain vanilla, the other chocolate.

The base of the recipe is oat flour, to which the manufacturer has added three different protein sources: ovalbumin, in other words egg white protein, a whey protein concentrate and micellar casein. This trio is no accident: the three proteins are not digested at the same rate, and above all they do not behave in the same way when cooked.

That is precisely what sets a good pancake mix apart from whey simply stirred into a batter: ovalbumin coagulates and provides the structure, exactly as an egg would in a conventional recipe, whereas whey on its own produces a dry, rubbery disc. The rest of the Spanish range can be found in our IO Genix aisle, and the other products in the category in our protein pancakes aisle.

What does a serving of Original Pancake contain?

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

37% protein in the powder is the figure that changes everything. A standard supermarket pancake mix sits at around 8 to 10 g of protein per 100 g. Here you are four times higher, and the protein content of the serving — 12.2 g — accounts for roughly 40% of its total energy. That level qualifies the product for the high protein claim under European regulation, and it permits the only valid wording on the subject: protein contributes to a growth in and the maintenance of muscle mass.

The sugar line is the other pleasant surprise. 1.5 g per serving, or 4.5 g per 100 g, which places the product below the European threshold for the low in sugars claim. The flavour comes from cocoa, flavouring and sucralose, not from a load of sugar. Compare that with a ready-made supermarket pancake batter: the difference runs to several tens of grams of sugars per 100 g.

A word on what the serving actually amounts to. 33 g of powder makes a modestly sized pancake: this is a snack, not a full breakfast. For a proper meal, count on two servings, that is 66 g of powder, 24.4 g of protein and 242 kcal — which remains reasonable.

Data missing from the manufacturer's file: the net weight of the pouch and the number of servings it contains are not disclosed. We will not infer them. They appear on the packaging you receive.

Ingredients list

Oat flour (GLUTEN), ovalbumin (EGG), Lactomin whey protein concentrate (MILK), micellar casein (MILK), fructose, cocoa powder, flavouring, maltodextrin, sweetener (sucralose).

Contains GLUTEN, EGG and MILK. May contain traces of WHEAT, FISH and SOYA. The composition varies by version: the cocoa applies only to the chocolate variant. Check the label on the pouch you receive.

How do you make Original Pancake?

Dose: 33 g of powder per serving. Liquid: 70 ml of water, or a plant-based drink for extra creaminess. Cooking: 2 to 3 minutes on each side, over a medium heat, in a non-stick pan. When: breakfast, post-workout snack, or dessert. Frequency: one serving a day according to the manufacturer.

The 33 g to 70 ml ratio is tighter than it looks, and that is deliberate. A batter that is too runny spreads out, burns at the edges and stays raw in the middle: that is mistake number one with this type of mix. First blend the powder and the liquid until you have a smooth, lump-free batter, then let it rest for a minute before pouring.

The medium heat is not negotiable. A protein batter browns far faster than a conventional pancake batter, because the proteins react with the sugars as it cooks. Over a high heat you end up with a pancake that is black outside and raw inside in less than a minute. Two to three minutes per side over a medium heat, and the result is consistent.

The pan should be non-stick and barely greased. A cooking spray is more than enough and avoids adding ten grams of fat to a recipe that contains only 1.2 g.

Eat the pancake within half an hour of cooking: it dries out faster than a conventional pancake as it cools. For a topping, a zero sauce, a zero jam or a spoonful of peanut butter transforms the snack without blowing up the totals.

Who is Original Pancake for, and who is it not for?

It suits anyone who wants a protein breakfast or snack that is eaten rather than drunk — and that matters, since shaker fatigue is the leading reason people abandon a nutrition plan. It also suits people in a calorie deficit who want to keep a moment of pleasure without compromising their day.

It is not suitable for people allergic to egg, to milk proteins or sensitive to gluten, and the manufacturer says so plainly. These three allergens are main ingredients, not traces: ovalbumin, whey and casein on one side, oat flour on the other. Nor, therefore, is it suitable for vegans.

The product may contain traces of wheat, fish and soya. The manufacturer points out that it must be eaten cooked — the raw batter contains ovalbumin and flour, and is not to be eaten as it is.

What not to expect from it: this is not a protein powder. 12.2 g per serving is half a standard shake, and this product does not replace one if your goal is a high protein intake. Nor is it a slimming product: 121 kcal a serving are still calories, simply better distributed than elsewhere.

Finally, a 33 g serving remains modest. If you are expecting a filling breakfast, you need two, and it is better to know that before ordering.

Pancake mix or whey in a homemade batter?

Plenty of lifters make their own batter: oat flour, whey, an egg. That is perfectly valid, and we should be honest about what the ready-made mix adds.

The homemade blend costs less per gram and lets you adjust everything. Its shortcoming is a constant one: whey on its own stands up poorly to cooking and gives a dry, elastic texture. Adding a whole egg fixes the problem but weighs the recipe down and makes the dosing hit-and-miss from one time to the next.

The ready-made mix solves exactly that point, and it is its only real argument: the ovalbumin plays the structuring role of the egg, the casein brings softness, and the result is identical every time you cook. You are paying for consistency and time saved, not for a miracle ingredient.

If you prefer the homemade version, our oat flour aisle offers the base and our protein aisle the protein part. And if all you need is a snack to take with you, protein snacks save you the frying pan.

Frequently asked questions

How much protein is in a serving?

12.2 g for 33 g of powder, that is 37% of the mix and roughly 40% of its energy content. That level qualifies the product for the “high protein” claim under European regulation, and it puts it well above an ordinary pancake mix.

Can water be replaced with milk?

Yes, and the manufacturer suggests it with a plant-based drink for extra creaminess. Do count the calories and protein of the liquid on top. Milk gives a richer batter and a softer pancake; water remains the lightest choice.

Why cook over a medium heat?

Because a protein batter browns far faster than a conventional one: the proteins react with the sugars as soon as the temperature rises. Over a high heat, the pancake blackens before it is cooked through. Two to three minutes per side over a medium heat give a consistent result.

Does this product contain gluten?

Yes, the product's oat flour is declared as containing gluten. It is therefore not suitable for coeliacs or strict intolerants. This is not a trace warning but a main ingredient.

Is it suitable for vegetarians?

Yes for vegetarians: the proteins come from egg and milk, with no meat-derived ingredient. It is not, however, suitable for vegans, for the same reason. A plant protein based mix would then be the right choice.

How many servings per pouch?

The manufacturer publishes neither the net weight nor the number of servings, and we will not invent them. The information appears on the packaging you receive. For your calculations, bear in mind that one serving is 33 g of powder.

Can the batter be made in advance?

It is not advisable. The proteins begin to alter the texture of the batter over a long rest, and the cooked result becomes inconsistent. A minute's rest is enough and improves the texture; a night in the fridge, no.

Where to buy IO Genix Original Pancake?

The versions can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, around ten minutes from Montpellier, this is the product we offer to those who tell us they can no longer face shakes: chewing your protein intake does more for sticking to a nutrition plan than any formula. The rest of the aisle can be browsed in our sports nutrition section.

What is Ingredients Superfood sweet potato powder?

It is a dehydrated sweet potato flour with a single ingredient: white sweet potato, and nothing else. No flavouring, no sweetener, no preservative, no colouring. The list runs to three words, and on this type of product that is exactly what you want.

The manufacturer sets out its method: a white sweet potato variety, a pass through one-micron membranes which it calls microfiltration, then low-temperature dehydration. We report these statements as it publishes them. What matters in practice is that you get a fine powder, not a flaked purée.

The formats available: 1 kg and 2.3 kg. At the recommended 50 g serving, that works out at 20 and 46 servings respectively. The product joins our carbohydrate source sections, alongside cream of rice and oat flour. The brand is listed with us in the Ingredient Superfood section.

What does a 50 g serving contain?

* Column calculated from the values declared per 100 g, as the manufacturer does not publish a per-serving column. The energy value is given only in kilocalories, with no kilojoule equivalent, and the fibre content is published as a range rather than a fixed value: we reproduce it as it stands.

The figure that deserves your attention is 8 to 10 g of fibre per 100 g. The regulatory threshold for the "high fibre" claim is 6 g per 100 g: it is cleared, and comfortably so. That is what really sets this powder apart from a maltodextrin or a cream of rice, which provide practically none. Fibre means slower digestion and longer-lasting satiety — an advantage at breakfast, and a drawback thirty minutes before a session.

Second figure, and it goes the other way: 11.7 g of sugars per 100 g. That is frankly more than a cream of rice, which sits at around 0.3 g. Nothing abnormal — sweet potato is a naturally sweet vegetable, and that sugar is not added, it comes from the root. But if you are watching your simple sugars, the line is there and you need to see it. The manufacturer also states a glycaemic index of between 46 and 60; we report that figure as manufacturer data, since no European standard governs how it is measured.

Finally, one point that matters. The manufacturer mentions the presence of vitamins A, B6, B9 and C, copper, manganese, potassium and carotenoids, without publishing the quantities. Without figures, there is no way to check the 15% of the NRV threshold that governs any claim: we will therefore make none for these nutrients, and we will not present them as a selling point. 4.5 g of protein per 100 g, to finish: this is not a protein source, and it should not be counted as one.

How do you use sweet potato flour?

Serving: 50 g per serving, 50 to 100 g depending on your energy needs. Liquid: 150 ml per 50 g of powder, to be adjusted to the texture you want. Timing: in the morning, or 1 to 2 hours before exercise, or after the session. Frequency: 1 to 2 servings a day. Duration: none, it is a food.

Three uses, as the manufacturer gives them. As pancakes: 50 g of flour mixed with 3 whole eggs, cooked 2 to 3 minutes per side in a non-stick pan. This is the most common and the most successful use — sweet potato brings a natural sweetness that almost removes the need to add sugar. As a smoothie: 45 g of powder, 30 g of protein powder and 150 ml of plant-based milk, in a blender. In baking: replace up to 80% of the traditional flour in a cake, muffins or cookies, reducing the liquids slightly — the powder absorbs more.

On timing, a common-sense remark that is worth more than a protocol: fibre slows digestion. Allow 1 to 2 hours before exercise, not twenty minutes, or you will set off running on a full stomach. After the session, on the other hand, the lack of urgency is not a problem, and pairing it with a protein works very well.

Start with small amounts if you are not used to high-fibre foods: going from 0 to 10 g of extra fibre a day in one step does get noticed. Finally, keep the bag in an airtight container, somewhere cool, dry and away from light — a dehydrated powder takes up moisture easily.

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

It suits those who struggle to eat enough carbohydrate, those who cook and want a neutral base, and those looking for an energy source more filling than a sugar powder. It also suits vegetarians and vegans, as its composition contains no ingredient of animal origin.

The product is naturally gluten-free, since sweet potato contains none. The manufacturer does point out, however, that traces of other allergens are possible depending on production conditions: in the case of coeliac disease or a severe allergy, read the label on the bag you receive.

It does not suit you if you are looking for a fast-absorbing carbohydrate around exercise. The 8 to 10 g of fibre, its strength at breakfast, become a handicap during a session or just before it: that is the job of a maltodextrin, not this one. Nor does it suit you if you have a sensitive gut and you introduce 100 g at once — bloating guaranteed.

What you should not expect from it: this is not a weight-loss product. 172 kcal per 50 g serving is energy, and energy that is easy to drink or to cook with, which is precisely the opposite of what you are after in a strict deficit. Nor is it a protein source, or a vitamin supplement: the micronutrients present are not quantified, and we will not sell them to you as a selling point.

Sweet potato or cream of rice?

Both are powdered carbohydrate sources, in the same calorie range — 343 kcal against around 366 kcal per 100 g. The choice comes down to three very concrete differences.

Fibre. 8 to 10 g here, next to nothing for cream of rice. That is sweet potato's decisive argument: it fills you up, it lasts longer, and it turns a breakfast into a real meal. It is also what rules it out around immediate exercise.

Sugars. 11.7 g against around 0.3 g. Cream of rice is almost entirely starch, which makes it unbeatable if you are watching your simple sugars or if you are looking for a neutral carbohydrate to stack in large amounts during a bulk.

Taste. Sweet potato has a taste, and it is rather pleasant — a natural sweetness that goes very well with cinnamon, vanilla or chocolate. Plain cream of rice has almost no taste at all, which is an advantage if you want full control over your preparations.

Cream of rice is therefore the better choice before and after training, and during a bulk when you have to get a lot of carbohydrate down without filling up. Sweet potato is the better choice at breakfast, as a snack, and in every cooked preparation where taste counts. Plenty of people end up with both in the cupboard, and that is not a bad call.

Frequently asked questions

What is the difference from fresh sweet potato?

Convenience, essentially. You do not have to peel it, cook it, or wait forty minutes for the oven. 50 g of powder mixes in thirty seconds. In return, dehydration concentrates the values: 100 g of powder does not correspond to 100 g of fresh tuber, but to considerably more.

Can it be eaten raw, without cooking?

The manufacturer suggests a smoothie use, so without cooking, with 45 g of powder per 150 ml of liquid. The texture is fine. That said, it is in pancakes or in baking that this product is at its best: cooking develops the sweet potato flavour, which stays discreet when cold.

How many servings are in a bag?

Twenty 50 g servings in the 1 kg format, forty-six in the 2.3 kg format. If you use 100 g a day, the large format covers a little over three weeks. The small format remains the right choice for a first try.

Does the product contain added sugar?

No. The 11.7 g of sugars per 100 g come solely from the sweet potato itself, which is a naturally sweet vegetable. The composition has only one ingredient, with no sweetener and no added sugar. That is also why you rarely need to sweeten your preparations.

Can it be mixed with whey?

Yes, it is even one of the suggested uses: 45 g of powder and 30 g of protein in 150 ml of plant-based milk. Prepare it in a blender rather than a shaker, as the powder is thicker than a cream of rice. If you cook it hot, add the protein at the end of the preparation: poured into a boiling liquid, a whey can curdle.

Is it suitable for coeliacs?

Sweet potato naturally contains no gluten. The manufacturer does not, however, claim a certified "gluten-free" designation in the data available to us, and it reports possible traces of other allergens depending on production conditions. In the case of coeliac disease, check the label on the bag you receive.

Exactly how much fibre per serving?

Between 4 and 5 g for a 50 g serving, based on the range of 8 to 10 g per 100 g declared by the manufacturer. That range is not a publishing failure: the content of a plant product varies from one harvest to the next. We prefer to reproduce it as it stands rather than announce a false precision.

Where to buy sweet potato powder?

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

The 2.3 kg format is a serious commitment for a product whose taste, discreet though it is, does not appeal to everyone. Our Vendargues shop, about ten minutes from Montpellier, is the place to start with the 1 kg bag before moving up to the large one — and to ask the only question that really counts here: is it for breakfast or for training? Depending on the answer, this is not necessarily the product we will recommend to you. The rest of the section can be compared in our sports nutrition.

What is DailyLife Protein Pancake?

DailyLife Protein Pancake is a powdered pancake mix, to be blended with water or milk and cooked in a frying pan. A 50 g serving provides 19.5 g of protein, i.e. 39% of the powder, and is built on 45% oat flour. The manufacturer states a net weight of 500 g, which works out at ten servings per pack.

The composition comes down to two blocks: oat flour for the carbohydrate base, and a protein blend combining whey concentrate, egg albumin and hydrolysed whey peptides. To these are added waxy maize starch and medium-chain triglycerides derived from coconut oil.

The versions in the range: Chocolate, Vanilla and Natural. The base is identical in all three; only the flavouring, the cocoa and the colouring change. The Natural version additionally contains whey isolate in its protein blend. The rest of the brand can be browsed in our DailyLife section, and the other mixes in our protein pancakes section.

What does a serving of Protein Pancake contain?

19.5 g of protein in a plate of pancakes is what you get from three eggs. That is the useful benchmark. This is a genuine protein breakfast, not a side dish: for comparison, an ordinary supermarket pancake mix tops out at around 8 to 10% protein, against 39% here.

The protein blend is more interesting than it looks. Whey concentrate, egg albumin, hydrolysed peptides: this is not a decorative choice. Egg albumin holds up to cooking better than whey alone, which tends to turn rubbery when heated. That is the technical reason these mixes exist instead of simply stirring whey into flour, and it is what makes the difference in the pan.

What the manufacturer does not publish has to be said: the energy values, the carbohydrate and the fat do not appear in the data available to us. On a product sold as a breakfast base, that is a gap, and we are not going to fill the box with an approximate figure. Refer to the table printed on the packaging. What we do know is that the base is 45% oats, so complex carbohydrates, and that the only added fats are medium-chain triglycerides derived from coconut oil.

On the regulatory side, one authorised claim can be quoted word for word: protein contributes to a growth in and the maintenance of muscle mass, and to the maintenance of normal bones. That is the official European wording, and it is justified here by the content. For the oats, the MCTs or the hydrolysed peptides, no claim is authorised: we are describing a composition, not an effect.

Ingredients list

Chocolate: OAT flour 45%, protein blend [WHEY protein concentrate, powdered albumin (from EGG), hydrolysed WHEY peptides], fat-reduced cocoa powder, waxy maize starch, medium-chain triglycerides (from coconut oil), flavourings, emulsifier: sodium carboxymethyl cellulose, sweetener: sucralose.

Vanilla: the same base, with the addition of a colouring (beta-carotene).

Natural: OAT flour 45%, protein blend [WHEY protein concentrate, powdered albumin (from EGG), WHEY protein isolate, hydrolysed WHEY peptides], waxy maize starch, vegetable oil [medium-chain triglycerides (from coconut oil)], emulsifier: sodium carboxymethyl cellulose, sweetener: sucralose.

Allergens: EGG, MILK PROTEIN, GLUTEN. Made in a factory that also handles soya, peanuts and crustacean-based ingredients. Excessive consumption may have a laxative effect.

How do you make Protein Pancake?

Dose: 2 scoops, i.e. 50 g of powder. Liquid: 100 ml of skimmed milk or water. Cooking: lightly oiled non-stick pan over medium heat; flip when bubbles appear on the surface. Time: under five minutes. Timing: breakfast, after a session, or as a snack.

The 50 g to 100 ml ratio gives a thick batter, and that is deliberate. A batter that is too runny spreads across the pan and gives thin pancakes that tear when you flip them. If you want tall, fluffy pancakes, stick to that 100 ml; add another 10 to 20 ml only if the powder is not hydrating fully.

Let the batter rest for two or three minutes before cooking. The oats and the carboxymethyl cellulose need that time to absorb the liquid, and the texture changes completely. This is the tip that turns a disappointing first attempt into a decent result, and nobody ever writes it on the packaging.

Medium heat, never high. High-protein mixes burn on the surface before they are cooked through if the pan is too hot. Allow two to three minutes on each side and wait for the bubbles before flipping. Skimmed milk gives a fluffier result than water, for a slightly higher protein intake.

As for toppings, anything goes: fresh fruit, quark, a spoonful of nut butter from our peanut butter section, or a zero-sugar jam if you want to keep the plate low in sugar.

Who is Protein Pancake for, and who is it not for?

It is aimed at someone who wants a substantial protein breakfast without counting grams or getting out three ingredients. The honest comparison is this: you can achieve the same thing with porridge oats, whey and an egg white, for less money. What you are buying here is the fact that the blend is already made and that it holds up to cooking.

It is not suitable for anyone allergic to egg or milk protein, both of which are present. It contains gluten, the oats being declared as such: it must therefore be ruled out in cases of coeliac disease. The manufacturer states that it is made in a factory that also handles soya, peanuts and crustacean-based ingredients — worth knowing if your allergy is severe.

Nor is it suitable for vegan diets, with whey and egg albumin in the recipe. And it contains sucralose: if you avoid artificial sweeteners, this is not the product for you.

What not to expect from it. It is not a meal replacement, as the manufacturer states itself, and it is not a slimming product. Excessive consumption may have a laxative effect. It does not build muscle on its own: it is a convenient, well-composed breakfast, which is already a good reason to buy it.

Pancake mix, or oat flour and protein bought separately?

This is the question any reasonably discerning customer asks, and it deserves a straight answer.

Buying separately costs less, no argument. A bag of oat flour and a tub of protein let you put together exactly the same kind of mix, adjusting the ratio to your taste, and serve ten other purposes with the same products. If you already cook, that is the more rational route.

The ready-made mix wins on one technical point and on consistency. The technical point is the egg albumin and the emulsifier: they hold up to cooking where a home-made blend of whey and flour often turns out dry or rubbery. Consistency is more mundane: two scoops and 100 ml, there is nothing to think about at 7:00 in the morning, and a breakfast you actually make beats a perfect recipe you skip.

And if what you are after is instead a neutral carbohydrate base to combine freely with your protein, cream of rice answers that need better: it is prepared without cooking and digests more easily before a training session.

Frequently asked questions

How much protein per serving?

19.5 g per 50 g of powder, i.e. 39% of the mix. That is the equivalent of three eggs. The blend combines whey concentrate, egg albumin and hydrolysed whey peptides, with the Natural version additionally containing isolate.

Which versions are available?

In the range: Chocolate, Vanilla and Natural. The base is identical, only the flavouring, the cocoa and the colouring change from one version to the next. The Natural version lends itself well to savoury or sweet toppings, the other two are already flavoured.

Water or milk for the batter?

Both work, with 100 ml per 50 g of powder. Skimmed milk gives fluffier pancakes and a little more protein; water gives a lighter result with a more neutral taste. It is a matter of preference, not of technical success.

Does the product contain gluten?

Yes, the oats are declared as a source of gluten and account for 45% of the recipe. The product must therefore be ruled out in cases of coeliac disease. The other declared allergens are egg and milk protein.

Why do my pancakes tear?

Almost always for two reasons: the batter is too runny, or the pan is too hot. Stick to the 100 ml per 50 g, let the batter rest for two to three minutes before cooking, and work over medium heat. Only flip when bubbles appear on the surface.

How many servings in a pack?

The manufacturer states a net weight of 500 g, which amounts to ten 50 g servings. The full nutrition table — energy, carbohydrate, fat — does not appear in the data available to us: refer to the packaging you receive.

Can the batter be made the night before?

There is nothing against it overnight, in the fridge and in a sealed container: the batter will thicken, and you simply add a little liquid. The product contains milk protein and egg, so do not leave it at room temperature and cook it the following morning.

Where to buy DailyLife Protein Pancake

The mix can be ordered from this page in the versions available, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we reach for when someone tells us they eat nothing in the morning: a breakfast that takes five minutes to make and delivers 19.5 g of protein solves the problem better than yet another shake. The rest of the selection can be browsed in the protein snack section.

What is IO Genix Isoluxe CFM?

IO Genix Isoluxe CFM is a whey isolate sold in 500 g and 1.5 kg tubs, with a 30 g serving size. Its base is not a single isolate but a pairing of two raw materials the manufacturer names explicitly: Isolac®, a microfiltered whey isolate, and Optipep®, a hydrolysed isolate. The manufacturer states that Isolac® comes from grass-fed cows' milk; we report that claim exactly as it publishes it, without verifying it ourselves.

Three ingredients round out the formula, and each deserves a sentence. A DigeZyme® enzyme complex combining amylase, protease, lactase, lipase and cellulase. A strain of Bacillus coagulans, marketed under the name LactoSpore®. And a natural sweetener, steviol glycosides from stevia — a rare choice in this category, where sucralose dominates.

The flavours listed in 500 g, including an unflavoured Natural version: Chocolate Hazelnut, Strawberry, Bourbon Vanilla, Greek Yoghurt and Blueberry, Dark Chocolate-Coconut, Banana-Pineapple, Peanut Butter, Intense Chocolate and Natural. The 1.5 kg format carries the same list. The rest of the range sits in the IO Genix section.

What does a 30 g serving contain?

* Column calculated from the per-100 g values, as the manufacturer publishes no per-serving column.

Let us be blunt: this table is not precise enough for a product positioned this way. The manufacturer publishes thresholds and a range — "more than 85 g", "less than 5 g", "370 to 380 kcal" — where the labelling on a premium isolate ought to give exact figures. It publishes no "of which saturates" line, no "of which sugars" line and no kilojoule equivalent. And it advertises a full amino acid profile without publishing a single figure from it, which is especially unfortunate on an isolate: that is precisely the data that would justify the price gap with a concentrate. We will not fill any of those boxes with an estimate.

That said, what the threshold guarantees remains solid. More than 85 g of protein per 100 g is squarely isolate territory: a concentrate tops out at around 75 to 80 g. Translated into a serving, that works out at more than 25.5 g of protein for roughly 112 kcal, with less than a gram and a half of carbohydrate and three tenths of a gram of fat. Protein here supplies more than 90% of the product's energy, which qualifies it for the "high protein" nutrition claim, and the applicable regulatory wording is this one: protein contributes to the growth and maintenance of muscle mass.

On the two "bonus" ingredients, let us be clear. No digestive claim is authorised in Europe for an enzyme complex such as DigeZyme®, and no health claim is authorised for a culture such as Bacillus coagulans — the very term "probiotic" is regulated. So we describe their presence, not an effect. Factually: the lactase in the complex is the enzyme that breaks down lactose, which makes sense in a dairy protein. What difference that makes for you, only trying it will tell.

How do you prepare Isoluxe CFM?

Dose: 30 g, i.e. one scoop. Liquid: 200 to 250 ml, ideally very cold water. Timing: after training, on waking, between meals, or at bedtime in a reduced serving. Frequency: 1 to 3 servings a day depending on your needs. Duration: ongoing, no course is required.

Shake vigorously for 20 to 30 seconds in a shaker. The tip that makes the biggest difference to the result: use very cold water, or add two ice cubes. An isolate dissolves better cold, and the fine texture that is its whole appeal disappears in a lukewarm liquid.

The powder also blends very well into pancakes, porridge or a smoothie bowl. The Natural flavour, with no flavouring or sweetener, is the one best suited to that: it imposes nothing on your recipes and leaves you in control of the sweetening. If you are cooking with heat, add the powder at the end — poured into a boiling liquid, protein coagulates.

On format: the 500 g tub covers roughly 16 servings, the 1.5 kg one covers 50. The small format is the right choice for trying a flavour; the large one becomes worthwhile once you have made up your mind, and it brings the cost per serving down. As for when to take it, do not overthink it: what counts is your protein total across the twenty-four hours, not the quarter of an hour after your last set.

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

It targets three specific situations. A strict cutting phase, where every gram of carbohydrate and fat counts. Difficulty digesting dairy proteins, an isolate containing markedly less lactose than a concentrate. And a demand for texture: an isolate gives a thin, fluid drink, where a concentrate stays thicker.

The product contains MILK proteins, and traces of SOYA are possible — the emulsifier is sunflower or soya lecithin depending on the batch. The manufacturer declares it gluten free, advises against it for anyone allergic to milk proteins, and asks pregnant or breastfeeding women to consult a healthcare professional.

It is not for you if your budget is tight: at comparable protein quality, a whey concentrate costs appreciably less per serving, and we set out that trade-off just below. Nor is it for you if you are allergic — rather than merely intolerant — to milk proteins: filtration removes the lactose, not the proteins. Finally, if you want to know precisely what your leucine or BCAA intake is, the absence of a published amino acid profile is a real obstacle.

What not to expect from it: this is neither a weight-loss product, nor a meal replacement, nor a performance product. It is a very clean protein source, and the word "luxury" in the trade name denotes a positioning, not a nutritional property.

Isoluxe CFM or a whey concentrate?

This is the central trade-off in the protein category, and it comes down to three grams.

Here, more than 25.5 g of protein per 30 g serving, less than 1.5 g of carbohydrate, less than 0.3 g of fat. On a decent whey concentrate, reckon on 22 to 23 g of protein, 4 to 5 g of carbohydrate and roughly 1 g of fat for the same serving. The real gap is therefore two to three grams of protein per shake — the equivalent of half an egg white — for an appreciably higher price per serving.

Whey concentrate is the better choice for most people: if your aim is to hit your daily protein total and you digest lactose without trouble, it does the same job for less. We say so plainly, even though it is not the product on this page.

Isoluxe is the better choice in three cases where the gap genuinely pays off. In a strict cutting phase, where 3 g of carbohydrate saved per shake, multiplied by three servings a day, eventually adds up. In cases of digestive discomfort with a concentrate, where the reduced lactose content makes a tangible difference. And if texture matters to you — an isolate is drunk, a concentrate is almost chewed. If you want to go further still on absorption speed, look at the hydrolysed wheys, of which the Optipep® present here is precisely an example.

Frequently asked questions

What is the difference between Isolac® and Optipep®?

They are two distinct raw materials. Isolac® is a whey isolate obtained by microfiltration; Optipep® is a hydrolysed isolate, whose protein chains have been pre-cut. The manufacturer does not publish the proportion of each in the formula, which makes any numerical conclusion impossible. We report their presence, not a ranking.

How many servings in each format?

Roughly 16 servings of 30 g in the 500 g tub, and 50 in the 1.5 kg one. The small format is the right choice for trying a flavour without committing; the large one brings the cost per serving down once you know which one suits you. Note that the 1.5 kg is not available in every flavour.

Why are the nutritional values given as thresholds?

Because the manufacturer publishes "more than 85 g of protein", "less than 5 g of carbohydrate" rather than exact figures. It is a common practice but a poor one on a product of this standing, and we would rather flag it than gloss over it. The values printed on the tub you receive are the ones that apply.

Is the sweetener stevia?

Yes, these are steviol glycosides from stevia, not sucralose or acesulfame K. It is a rare choice in this category. Be aware that stevia leaves a liquorice note on the finish, very noticeable on mild flavours such as vanilla and much less so on chocolate ones.

Is this isolate suitable for people who are lactose intolerant?

An isolate contains markedly less lactose than a concentrate, which is enough for most mild intolerances. The manufacturer does not, however, publish a figure for lactose content, and the lactase in the DigeZyme® complex allows no promises: no digestive claim is authorised for this type of ingredient. If you are allergic to milk proteins, the product should be ruled out.

What is the Natural flavour like?

It contains neither flavouring nor sweetener: it is raw isolate, with a faintly milky, neutral taste. It appeals to two profiles — those who cannot tolerate stevia, and those who cook with their protein and want to control the sweetening themselves. It is only available in the 500 g format.

What is the Bacillus coagulans in the formula for?

It is a spore-forming bacterial strain, added under the name LactoSpore®. As no health claim is authorised in Europe for this type of culture, we will not attribute one to it. If cultures interest you in their own right, our probiotic section offers dedicated products, dosed and presented for that purpose.

Where to buy IO Genix Isoluxe CFM?

Both formats and the full flavour line-up can be ordered from this page, and we ship throughout France and Europe.

A 1.5 kg tub of isolate is a real outlay, and it is exactly the kind of purchase where two minutes of conversation heads off a disappointment. At our Vendargues shop, about ten minutes from Montpellier, the question we ask is not "isolate or concentrate?" but "what brought you to isolate in the first place?". Depending on whether the answer is about digestion, about a cutting phase or about plain habit, the product we recommend is not the same. The full category can be compared in our proteins and in our sports nutrition sections.

What is Sinob Instant Rice Pudding?

It is an instant powdered rice pudding, reconstituted in water, designed as a carbohydrate source for sport. The plain version is made up of 100% rice flour, whose starch has been pre-cooked by hydrothermal treatment — that process is what gives the creamy texture with no pan and no cooking.

The versions on offer: Plain in 1 kg and 3 kg, then Vanilla-Cherry, Cinnamon and Stracciatella in 1 kg. The plain version contains no flavouring, no sweetener and no added sugar; the flavoured versions necessarily do, and their full ingredient list has not been passed on to us — rely on the label of the pouch you receive.

The product belongs to the same family as cream of rice, from which it differs mainly in texture and serving size. The German brand is stocked here in the Sinob section.

What does a 100 g serving contain?

* Column calculated from the values declared per 100 g. ** Reference intakes for a typical adult (2,000 kcal), Regulation 1169/2011. Figures for the plain version. The energy value is published in kilocalories only, and the “of which saturates” and “of which sugars” lines are not declared.

The figure that defines the product is the 83 g of carbohydrate per 100 g. It is one of the highest levels in the entire powdered carbohydrate range, and the reason is simple: apart from a fraction of protein and fibre naturally present in rice, there is nothing else in the pouch. A full serving therefore provides 83 g of carbohydrate and 372 kcal — that is a serious load, not a light snack.

The 0.7 g of fat accounts for the rest of the appeal. That is very low, and it is what makes the preparation easy to digest shortly before a session: fat slows gastric emptying, and its near-absence here avoids that problem.

The 7.7 g of protein does not make this a protein source and should not be counted as one. The manufacturer in fact publishes two figures — 7.7 g under the regulatory calculation, 7.86 g under the scientific conversion factor — and flags the gap itself. That kind of transparency is rare, and it deserves noting.

What is missing, on the other hand: the “of which sugars” line is not declared. In a pre-cooked rice flour the simple-sugar share is in principle very low, but we will not invent it.

How do you prepare Instant Rice Pudding?

Serving: 100 g, or about 8 tablespoons. Liquid: 500 ml of water, cold or hot. Timing: 60 to 90 minutes before training, or within the 30 minutes that follow, or as a snack. Frequency: 1 to 2 preparations a day as needed. Duration: none, it is a food.

Preparation takes thirty seconds: pour the powder into the liquid, stir briskly, and the creamy texture appears with no cooking. Cold water works, hot water gives a result closer to a real rice pudding — it is a matter of preference, not of dissolving.

The manufacturer gives figures for each goal, and they are useful. Endurance: 100 to 150 g depending on how long the session will last. After training: 100 g combined with 25 g of powdered protein, which gives a sensible carbohydrate-to-protein ratio. Light snack: 50 to 75 g with water or a plant milk.

Three variations that work, without changing the product at all: swap the water for a plant milk — denser and higher in calories — add fresh or frozen fruit, or flavour the plain version with cinnamon or vanilla. That is exactly what the plain version allows and the flavoured ones rule out: you sweeten and flavour it yourself.

On how long it lasts: the 1 kg pouch covers 10 servings of 100 g, the 3 kg one covers 30. Reseal carefully and store in a dry place.

Who is this rice pudding for, and who is it not for?

It is first of all for those who struggle to eat enough carbohydrate: limited appetite, short days, sessions close to mealtimes. Drinking or spooning down 372 kcal of carbohydrate is far easier than swallowing the equivalent in cooked rice. It also suits endurance sports, where carbohydrate loading is the real question.

The manufacturer states a product that is 100% gluten-free, suitable for people with coeliac disease, and with no declared allergen in the composition. It does, however, specify that it gives no information on possible traces: if your allergy is severe, that is a point to check with the brand before buying. The manufacturer also asks that the product be kept out of reach of young children.

It is not for you if you are in a strict calorie deficit. A full serving is 372 kcal of easily consumed carbohydrate — precisely the opposite of what you are after when cutting. At 50 g it becomes manageable; at 100 g, it does not.

What you should not expect from it: it is not a protein source, and 7.7 g per serving does not count. Nor is it a “recovery” product in the sense the word is usually given: it is a carbohydrate food, and its value lies in convenience, not in any superiority over a bowl of rice. The difference is that a bowl of rice takes twenty minutes and a pan.

Rice Pudding or cream of rice?

Let us say it straight away: these are two very close products, both built from pre-cooked rice flour. Telling them apart honestly means looking at what actually changes.

Cream of rice is prepared in servings of 30 to 50 g in 200 ml of hot water, and gives a thicker texture, eaten with a spoon. It comes in a very wide range of dessert flavours, which matters when you have it every day. It is the better choice for breakfast, for a snack, or for a moderate serving before training.

Rice Pudding is aimed at a distinctly larger serving — 100 g in 500 ml — and a more fluid texture, close to a pourable rice pudding. It is the better choice when the amount of carbohydrate to get down is the real problem: for a pre-race load or a top-up after a long session, swallowing 83 g of carbohydrate in one go is easier in half a litre than in a thick bowl.

The 3 kg format also tips things in its favour for daily use: it is the most economical per kilo of the two categories. If what you need is fast-absorbing carbohydrate during training, though, neither one fits — maltodextrin is what you want, and it drinks from a bottle. And for a more filling breakfast, oat flour provides six times more fibre.

Frequently asked questions

Should you use hot or cold water?

Both work, as the flour is pre-cooked. Hot water gives a result closer to a traditional rice pudding, cold water a more refreshing preparation that is quicker to get down after a session. Allow thirty seconds of brisk stirring either way.

How many servings in a pouch?

Ten servings of 100 g for the 1 kg format, thirty for the 3 kg format. If you use it as a 50 g snack, double those figures. The 3 kg format exists only for the plain version.

Does the plain version have any taste?

Very little: it is pre-cooked rice flour, with no flavouring and no sweetener. That is a drawback if you have it on its own with water, and a real advantage if you prefer to control the sweetness and flavour it yourself — a spoonful of cinnamon, a little vanilla or some fruit is enough.

Can you add protein powder to it?

Yes, that is in fact the most common use. The manufacturer suggests 100 g of powder with 20 to 30 g of protein. Prepare the rice pudding first, let it cool for a minute if you used hot water, then add the protein: poured into a scalding liquid, a whey can curdle.

Is it genuinely gluten-free?

The manufacturer states a 100% gluten-free product, rice flour containing none naturally, and declares it suitable for people with coeliac disease. It gives no information, however, on possible traces linked to production: in the event of a severe allergy, check with the brand.

How much should you take before a session?

The manufacturer settles on 60 to 90 minutes before training, with 100 to 150 g for an endurance session. For an ordinary weights session, 50 to 75 g is amply enough and sits more lightly on the stomach. A full serving an hour beforehand suits long efforts above all.

Do the flavoured versions have the same composition?

No, necessarily not. The plain version is made up of 100% rice flour; the Vanilla-Cherry, Cinnamon and Stracciatella versions contain flavourings and probably sweeteners. Their full ingredient list has not been sent to us: read the one printed on the pouch you receive.

Where can you buy Sinob Instant Rice Pudding?

The versions can be ordered from this page, and we ship throughout France and Europe. The 3 kg plain format is the most worthwhile if you use it regularly; the flavoured 1 kg pouches mainly serve to see whether the format suits you.

At the Vendargues shop, about ten minutes from Montpellier, this is the product we show when someone says they cannot manage to eat enough before a long ride. Watching the texture set in thirty seconds convinces people faster than a nutrition table. The rest of the carbohydrate sources can be compared in our sports nutrition section, and the formulas for gaining weight in our mass gain section.

What is Sinob Core Cluster Dextrine 1 kg?

Sinob Core Cluster Dextrine is a carbohydrate powder to be mixed with liquid, with no flavouring, no sweetener and no colouring. Per 100 g it provides 97.5 g of carbohydrate and 390 kcal; a 50 g serving represents 48.75 g of carbohydrate for 195 kcal. The one-kilogram tub covers 20 servings.

The raw material is a highly branched cyclic dextrin, sold under the name Cluster Dextrin®. It is obtained by an enzymatic cyclisation reaction applied to maize starch, a process that preserves the branched structure of amylopectin while producing very large molecules.

The figure that really sets this product apart from an ordinary maltodextrin is its molecular weight: around 400,000 g/mol, against 400 to 2,000 g/mol for a standard maltodextrin. That sounds abstract, but the consequence is very concrete and we come back to it below. The rest of the German range can be browsed in our Sinob aisle, and the other products in the category in our cyclic dextrin aisle.

What is in a serving of Cluster Dextrine?

Let us come back to the molecular weight, because it is the central argument for this product and it is rarely explained well. A very large molecule takes up little “osmotic space” in the stomach: the osmotic pressure of this powder is stated at between 59 and 160 mOsm, which is very low. In practice, that means a concentrated drink leaves the stomach without drawing water into it or causing the bloated feeling that very sweet drinks produce. That is the real benefit of this raw material, and it is a digestive one.

The trade-off is the price: cyclic dextrin is markedly more expensive per kilo than a maltodextrin or a waxy maize. You are paying for digestive comfort, not for extra fuel. A gram of carbohydrate is still a gram of carbohydrate, wherever it comes from.

The powder is neutral in taste and dissolves completely, cold or warm, in fifteen to twenty seconds. That is a real advantage on long efforts, where a drink that is too sweet ends up becoming sickly and stops being drunk — and a drink you do not drink is of no use at all.

Worth knowing: this powder provides no sodium, the salt line being under 0.01 g per 100 g. It is therefore not a complete sports drink. On a long ride or in hot weather, plan for separate electrolytes.

Missing from the manufacturer's file: the “of which sugars” line, although mandatory in a nutrition table, is not disclosed. We will not estimate it; it appears on the packaging you receive.

Ingredient list

Maltodextrin (100%), from the patented Cluster Dextrin® raw material — a highly branched cyclic dextrin obtained by enzymatic processing of maize starch.

No allergen declared in the formulation. Naturally gluten free. Suitable for vegetarian and vegan diets. The manufacturer does not specify any possible traces from the production facility.

How do you take Cluster Dextrine?

Serving: 50 g, that is about four tablespoons. Liquid: 300 ml of cold or lukewarm water. Timing: 30 to 60 minutes before exercise, during efforts lasting more than 90 minutes, or immediately after the session. Frequency: according to your sessions, with no daily intake required. Duration: no course to complete, this is a product for occasional use.

Shake vigorously for fifteen to twenty seconds: the solution becomes perfectly clear, with no sediment at the bottom of the shaker. That is a good indicator of complete dissolution, and one of the rare cases where you can see with the naked eye that the product has mixed.

We have to be straight about one point in the manufacturer's protocol. For endurance sports, it mentions 100 to 150 g of carbohydrate per hour of exercise. That is a lot, and we will not endorse it. Beyond roughly 60 g per hour from a single carbohydrate source, the body no longer oxidises the surplus and the excess stays in the digestive tract: that is the recipe for gastric trouble in a race. The protocols that go higher combine several sugars using different transporters, which is not the case here. Stay in the 40 to 60 g per hour range and you will already be well served.

For a weight training session, 50 g before or after is more than enough. For an effort of more than 90 minutes, the manufacturer suggests 15 to 30 g every 45 minutes, which is sensible. In recovery, the classic carbohydrate plus protein combination applies here as elsewhere: one serving with a scoop of protein, within the hour after the session.

Since the powder is neutral, it mixes without difficulty with EAAs, with a flavoured drink or with a pre-workout.

Who is Cluster Dextrine for, and who is it not for?

It is aimed first at endurance athletes and at those who have already run into digestive problems with a carbohydrate drink. That is exactly the profile this raw material was developed for, and it is the only case in which the extra cost is clearly justified.

It is not suitable if your goal is weight loss. One serving represents 195 kcal, the equivalent of a generous slice of bread with a little butter, in liquid form and with no satiating effect. In a period of deficit, that is exactly the sort of thing you should avoid adding out of habit.

Nor is it of much interest in an hour-long weight training session for someone who eats normally: your glycogen stores comfortably cover that effort. People with diabetes or with a blood sugar regulation disorder should seek their doctor's advice before using a carbohydrate powder.

What not to expect from it. This is not a performance product with an immediate effect: you will not be stronger after drinking it. Nor is it a complete isotonic drink, for want of sodium. And the digestive comfort it delivers, real though it is, does not replace sensible dosing: drinking 120 g of any carbohydrate in an hour of racing will end badly, whatever the molecule.

Cluster dextrin or maltodextrin?

This is the comparison that decides the purchase, and it comes down to a question of budget against comfort.

Conventional maltodextrin does the same job in energy terms: it is a glucose polymer, with a high glycaemic index, that reloads glycogen just as effectively. It costs two to three times less per kilo. If you use it in recovery, after the session, at home, with no particular digestive constraint, there is no objective reason to pay more: our maltodextrin aisle is the rational choice.

Cyclic dextrin makes sense when digestion is the limiting factor: during exercise, at high concentration, on long rides, or simply when your stomach has already let you down once in a race. There, the difference in molecular weight and osmotic pressure translates into something you can feel, and the extra cost becomes an investment rather than an expense.

That leaves a third route, in between on price as on comfort: waxy maize, a waxy maize amylopectin. To sum up plainly: maltodextrin for recovery at home, waxy maize for a good compromise, cluster dextrin if you drink during exercise and your stomach is difficult. If your goal is extra calories, our mass gainer aisle offers formulas that are already complete.

Frequently asked questions

How much carbohydrate is in a serving?

48.75 g of carbohydrate for 195 kcal, in a 50 g serving. The powder contains 97.5 g of carbohydrate per 100 g, which makes it an almost pure source: less than 0.1 g of protein, of fat and of fibre, and practically no salt.

What does the high molecular weight bring?

Around 400,000 g/mol against 400 to 2,000 for a standard maltodextrin, with a very low osmotic pressure stated at between 59 and 160 mOsm. In practice: a concentrated drink that leaves the stomach without causing the heaviness of sugary drinks. That is a digestive benefit, not an energy one.

How much carbohydrate per hour on a long effort?

The manufacturer mentions 100 to 150 g per hour in endurance. We do not endorse that figure: beyond roughly 60 g per hour from a single source, the excess is no longer oxidised and stays in the digestive tract. Keep to between 40 and 60 g per hour.

Should you add electrolytes?

Yes, as soon as the effort lasts and you are sweating. The salt line in the table is under 0.01 g per 100 g: this powder provides fuel, not minerals. Add an electrolyte product or a pinch of salt to the bottle.

Does it really dissolve without lumps?

Yes, cold or warm, in fifteen to twenty seconds of shaking. The solution turns clear, which is a useful visual marker. It is one of the points most consistently praised about this raw material, and you can check it from the very first shaker.

How many servings are in the one-kilo tub?

20 servings of 50 g. If you use it only during long efforts, at a rate of two rides a week, one tub therefore covers about two months. In weight training with one serving before and one after the session, it goes much faster.

Is this powder suitable for vegans?

Yes. It comes from maize starch processed enzymatically, with no raw material of animal origin, and the manufacturer states that it is suitable for vegetarian and vegan diets. It is also naturally gluten free.

Where can you buy Sinob Core Cluster Dextrine?

The one-kilogram 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 keep for cyclists and trail runners: for a simple top-up after a weight training session, we steer people towards a maltodextrin, which does the same job for far less. The rest of the aisle can be browsed in our sports nutrition selection.

What is Rabeko's Protein Spread?

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

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

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

What does a 30 g serving contain?

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

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

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

How should you use the Protein Spread?

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

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

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

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

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

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

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

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

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

Protein spread or zero-sugar jam?

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

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

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

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

Frequently asked questions

Is it lower in calories than a conventional spread?

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

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

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

How much hazelnut does it contain?

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

Does maltitol cause digestive trouble?

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

Can it be heated or cooked with?

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

How long does an opened jar keep?

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

Is it suitable for vegetarians or vegans?

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

Where to buy the Rabeko Protein Spread?

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

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

What is Now Foods Zinc Glycinate?

Now Foods Zinc Glycinate is a zinc supplement in softgel form, sold in a bottle of 120 softgels. The mineral is supplied as glycinate — a salt in which zinc is chelated to glycine, an amino acid. It is the best-tolerated form where digestion is concerned, far ahead of the oxide or the sulphate, and it is the whole point of this product.

Its second distinguishing feature is the carrier. The zinc is not dry-compressed into a capsule but suspended in 250 mg of pumpkin seed oil, inside a softgel. This oil is not an active ingredient in the regulatory sense — we will come back to that — but it explains the product's texture and the way it should be taken.

The formula runs to just a few lines: zinc glycinate, pumpkin seed oil, bovine gelatine for the shell, glycerine, water, carob, beeswax and soya lecithin. The American manufacturer states that production is non-GMO. The rest of the range can be found in the Now Foods section.

What does one softgel contain?

The bottle holds 120 softgels, which is four months at one softgel a day.

30 mg of zinc is a high dose, and that should be stated plainly rather than sold as a benefit. The nutrient reference value is 10 mg: you are at 300%. More to the point, EFSA sets 25 mg a day as the upper safe limit for adults, from all sources combined. A single softgel of this product therefore exceeds that limit on its own, before you even count the zinc in your diet. This is a formula designed for the American market, where the ceilings are not the same as in Europe. It is not a dangerous product, it is a product that should not be taken blindly or long-term without a reason — and certainly not on top of a multivitamin that already contains some.

That said, zinc is a mineral with numerous and firmly established claims. We can state, using the exact wording of the European regulation, that zinc contributes to the normal function of the immune system, to normal protein synthesis, to the maintenance of normal testosterone levels in the blood, to the maintenance of normal hair, nails and skin, to the protection of cells from oxidative stress and to normal fertility and reproduction. Few minerals cover as much ground.

The 250 mg of pumpkin seed oil, on the other hand, carries no health claim authorised in Europe. You will therefore read no promises about it here. Its documented role is that of a fat-soluble excipient: it acts as the carrier inside the softgel.

How should Zinc Glycinate be taken?

Dose: 1 softgel a day. Liquid: a glass of water. Timing: with a meal, preferably dinner. Frequency: 1 serving a day. Duration: the manufacturer advises a course of 2 to 3 months, which may be repeated.

Never take it on an empty stomach. Zinc is the mineral most likely to cause nausea when the stomach is empty, and 30 mg in one go is a good illustration of this: the sensation comes on within half an hour and it is decidedly unpleasant. A meal, even a light one, solves the problem.

Dinner is the most practical slot, for a simple reason of organisation rather than physiology: it is the meal at which people take the fewest other supplements. That matters because zinc competes for absorption with several minerals. Leave at least two hours between it and any iron, calcium or magnesium. That is the rule that counts most in this paragraph, and the one most often forgotten.

On duration: a two to three month course, then a break. Zinc has no perceptible day-to-day effect, and the idea of taking 30 mg continuously all year round is far from trivial — prolonged high-dose supplementation can interfere with copper absorption. If your situation warrants a permanent intake, that is a question for a doctor, backed up by a blood test.

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

It is intended for adults, and its dosage points it towards specific situations: a documented deficiency, a diet low in animal products, or a period of prolonged calorie deficit in an athlete. Outside those cases, a more modest dose is amply sufficient.

The softgel shell is made of bovine gelatine. This product is therefore suitable neither for vegetarians nor for vegans — which is a genuine irony, since diets without animal products are precisely the ones most often short of zinc. The beeswax rules it out of a strict vegan diet as well.

It contains SOYA in the form of lecithin, and traces of WHEAT, GLUTEN, MILK, EGG, FISH and CRUSTACEANS are possible. The manufacturer advises against it for pregnant and breastfeeding women without medical advice and recommends consulting a healthcare professional if you are on any treatment or have a health condition.

It is not suitable if you are already taking a multivitamin, a ZMA or any other supplement containing zinc: the combined total would take you well beyond anything useful. Nor is it suitable if you have no particular reason to supplement — 30 mg a day in someone whose diet already meets their needs brings nothing and is not without consequences in the long run.

What not to expect from it: this is not a testosterone booster. The authorised claim says that zinc “contributes to the maintenance of normal testosterone levels in the blood” — maintaining a normal level is not raising it, and the distinction is not merely rhetorical. Nor is it an acne treatment or a performance product.

Zinc on its own or a multivitamin?

The question is worth asking in that order, because most zinc buyers already have a multivitamin in the cupboard without giving it a thought.

A multivitamin is the better choice if your concern is a general one: an irregular diet, skipped meals, uncertainty about your overall micronutrient coverage. It generally supplies 10 to 15 mg of zinc, a sensible baseline dose, alongside the vitamins and the other minerals. In that case you have no reason to add this product: you would double the zinc without gaining anything else.

Zinc on its own is the better choice in the opposite situation: you know why you are taking it, you want to control that one line precisely, and you do not want to swallow anything else. That covers a vegan diet, a deficiency confirmed by a blood test, or a short period of increased need. The glycinate then has a real argument in its favour: it goes down better than the other forms, and with a mineral known for causing nausea, that is no small detail. One last pointer: if zinc interests you for evening sports use, look instead at ZMA products, which combine it with magnesium and vitamin B6 at more measured doses.

Frequently asked questions

Is 30 mg of zinc a day too much?

It is above the safe limit of 25 mg a day set by EFSA for adults, from all sources combined. One softgel a day taken on an occasional basis, during a two to three month course, remains common practice; a permanent intake at that level, on top of other supplements, does not. If in doubt, ask your doctor or pharmacist for advice.

Is the product suitable for vegetarians?

No. The softgel shell is made of bovine gelatine, and the formula also contains beeswax. That is all the more unfortunate given that vegetarian and vegan diets are among those most often short of zinc. Check this point before ordering.

What is the pumpkin seed oil for?

It serves as a fat-soluble carrier inside the softgel: it is the medium in which the zinc glycinate is suspended. As no health claim is authorised in Europe for this oil, we will not attribute any to it, whatever assertions you may read elsewhere.

Why should it not be taken with iron or calcium?

Because those minerals use the same intestinal transporters and get in each other's way. The manufacturer recommends leaving two hours between servings. In practice: iron at breakfast, zinc at dinner. It is the simplest rule, and it is enough.

How long does the bottle of 120 softgels last?

Four months at one softgel a day, which is longer than the two to three month course advised by the manufacturer. In other words, one bottle covers a full course and you will have some left over. Store it out of the reach of children, in a dry place away from light.

Is glycinate better absorbed than zinc oxide?

Above all it is better tolerated: chelation to glycine limits gastric irritation, and that is a real benefit you can verify day to day. On absorption itself, we will not repeat any numerical multiplier: those comparisons circulate widely and are validated by no health authority.

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

Yes, there is no known interaction between zinc and a protein powder or creatine. The only thing to watch is other sources of zinc: multivitamins, ZMA, immunity complexes. Add up the milligrams before drawing any conclusion, keeping the limit of 25 mg a day in mind.

Where can you buy Now Foods Zinc Glycinate?

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

Zinc is one of the few supplements for which we sometimes advise against buying over the counter at our shop in Vendargues, about ten minutes from Montpellier. Not because the product is poor — it is well formulated — but because at 30 mg the question “are you already taking some elsewhere?” needs to be asked beforehand, not afterwards. The rest of our everyday supplements can be found in the sports nutrition section.

What is Animal Cuts by Universal Nutrition?

Animal Cuts is a food supplement supplied as 42 individual sachets, each sachet containing several capsules to be taken together. It is the long-standing format of Universal Nutrition's Animal range: one sachet a day, nothing to measure out, nothing to weigh.

The phrase "thermogenic fat burner" that appears in its name is a commercial category label, not a promise of any effect. We come back to this further down, because it is the most important point on this page. The product belongs to our fat burners range, and more specifically to capsule fat burners. Universal Nutrition is an American brand whose range we stock in our Universal Nutrition section.

What does a sachet of Animal Cuts contain?

The formula is organised into eight complexes, for a stated total of more than 8,500 mg of active ingredients per sachet. Four of them are quantified on the label:

• Thermogenic complex: 200 mg of anhydrous caffeine, guarana, yerba mate, kola nut;
• Stimulant complex: 750 mg — tyrosine, choline bitartrate, gotu kola;
• Diuretic complex: 800 mg — nettle root, dandelion root;
• Nootropic complex: 500 mg, and the so-called thyroid complex: 350 mg — L-tyrosine, olive leaf extract.

The other three — a metabolic complex based on green, oolong, white and black tea extracts; a cortisol-inhibiting complex containing SerinAid and ashwagandha; a bioavailability complex with Bioperine — are not quantified ingredient by ingredient. That is a genuine limitation: without doses, no serious comparison with another product is possible, and we will not fill the gap with an estimate.

Two points about the composition to be aware of before buying. The excipients include bovine gelatine: the product is suitable neither for vegetarians, nor for vegans, nor for anyone who avoids beef. And the labelling data we hold lists colourings under their American names (FD&C Red #40, Blue #1, Yellow #5 and #6) as well as titanium dioxide: these are North American labelling conventions, and the composition of a version intended for the European market may differ. Read the list printed on the tub you receive, it is the one that counts.

The exact number of capsules per sachet does not appear in the data available to us; we would rather flag that than put forward a figure.

How do you take Animal Cuts?

The manufacturer's protocol is precise. 1 sachet a day, on waking, with a light meal and 250 ml of water. Advanced users may move up to 2 sachets a day, the second 4 to 6 hours after the first. In every case, nothing after 15:00, since the caffeine content disrupts sleep when taken late.

The course is organised into cycles of 3 weeks on followed by 1 week off. The 42-sachet format therefore covers two complete cycles at one sachet a day. Always start with a single daily sachet, even if you are aiming for the advanced protocol: it is the only way to assess your tolerance.

The caffeine arithmetic is worth setting out. One sachet provides 200 mg, exactly the single-dose intake that EFSA considers safe for a healthy adult. At two sachets you are at 400 mg for that day alone, which is the daily reference total, without counting coffee, tea or any pre-workout. The diuretic complex also means drinking more than usual during the course.

Who is Animal Cuts for, and who is it not for?

The product is intended for healthy adults who are used to stimulants. The list of situations that rule it out is long and deserves to be read in full.

It is not suitable for the under-18s, for pregnant or breastfeeding women, nor in cases of heart disorders, high blood pressure, thyroid disorders, diabetes, liver or kidney disease, nor while on antidepressant treatment. The name of the "thyroid complex" should mislead no one: it is a commercial designation, and a thyroid that is not working properly is precisely a contraindication. If in doubt, or if you are on any current treatment, medical advice is essential before starting.

On allergens and composition, the manufacturer flags possible traces of soya and the presence of bovine gelatine. The effects reported are those of a stimulant product: increased sweating, palpitations, anxiety, disturbed sleep when taken late. Stop using it if you experience an adverse effect and speak to a healthcare professional.

That leaves what you should not expect from it, and this is the most important point: no slimming, fat-loss or weight-control claim is authorised in Europe for this type of formula. So you will read no promise here of cutting, definition or kilos lost. What changes body composition is a calorie deficit sustained over time, protein intake, training and sleep; a supplement replaces none of the four, here as throughout our weight loss range. What this product does provide can be described without ambiguity: a quantified dose of caffeine, plant extracts, a format that avoids juggling several tubs, and a cycling protocol written by the manufacturer.

Animal Cuts or a caffeine-free fat burner?

The difference comes down first to caffeine, and the choice depends on how your day actually runs, not on the formula. A product from our caffeine-free fat burner range is the better choice if you already drink coffee, if you take a stimulant pre-workout, if you train late in the day, or if you tolerate stimulants poorly. It is also the only workable option for anyone who has to keep an eye on their blood pressure.

Animal Cuts is the better choice if you are starting from zero where stimulants are concerned, if you prefer a single sachet in the morning to a pile of tubs to manage, and if the cycled protocol suits you. Its all-in-one format is its real advantage: it avoids the stacking of supplements that nobody really keeps track of taking.

There is a third route, and it is often the right one: take no stimulant at all and put the budget into your daily protein intake, the item that changes the most during a calorie deficit.

Frequently asked questions

How many sachets of Animal Cuts a day?

One sachet a day on waking, with a light meal and 250 ml of water. The advanced protocol allows a second sachet 4 to 6 hours later, but at two sachets you reach 400 mg of caffeine over the day from this product alone. Start with one, whatever your experience.

How long does a box of 42 sachets last?

Forty-two days at one sachet a day, that is two complete three-week cycles separated by a week off. At two sachets a day, the box lasts three weeks, in other words a single cycle. The cost-per-day calculation doubles depending on which protocol you follow.

Does Animal Cuts make you lose weight?

No, and nobody can claim it does: no weight-loss claim is authorised for this type of product in Europe. A change in body composition comes from a calorie deficit, protein intake, training and sleep. A supplement is no substitute for any of the four.

Is the product suitable for vegetarians?

No. The capsules contain bovine gelatine, which rules out vegetarian and vegan diets as well as anyone who does not eat beef. The manufacturer also flags possible traces of soya. If that is a deal-breaker for you, look instead at a powder form or a vegetable capsule.

Should you take it on non-training days?

Yes, the manufacturer's protocol is daily throughout the three weeks of the cycle, training or not, since it is taken on waking rather than before the session. That is a difference from a pre-workout, which is kept for training days. Do not combine the two on the same day without having added up your total caffeine.

Why do you need to drink more during the course?

Because the formula contains an 800 mg diuretic complex based on nettle and dandelion root, and caffeine pushes in the same direction. The manufacturer stresses increased hydration throughout the cycle. If you train in hot weather, give some thought to your electrolytes as well.

Can it be combined with a pre-workout?

That is not advised on the same day without doing the arithmetic. One sachet already provides 200 mg of caffeine, and most boosters contain as much, if not more. EFSA takes 400 mg a day as the reference total for a healthy adult, coffee and tea included. Beyond that, adverse effects increase with nothing gained in return.

Where can you buy Animal Cuts 42 packs?

You can order it on this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this product prompts the most useful conversation in the range: what actually happens over a day — how many coffees, what time the session is, what the protein intake is — counts for far more than the choice between two fat burner brands. The whole range is brought together in our sports nutrition section.

Caffeine reference: EFSA.

What is Applied Nutrition Beef XP?

Applied Nutrition Beef XP is a powdered beef protein, sold in a 1.8 kg tub and dosed at 30 g per serving. What sets it apart is its texture: this is not a milky shake but a clear drink, transparent and fruity, from the same family as clear whey. You drink it ice-cold, like a juice, not like a milk.

The formula is a short one: 92% beef protein isolate, citric acid, xanthan gum as a thickener, flavouring, sucralose, and a colouring that varies with the flavour. It is that 92% figure that defines the product — the rest is the few grams needed for taste and consistency.

The appeal of a bovine source is above all a matter of what it leaves out: no milk, no lactose, no soya in the formula. That is why this category exists at all. The flavours listed: Lemon & Mint, Millions Pineapple, Millions Blackcurrant, Blue Raspberry, Orange & Mango, Mixed Berry, Tropical Vibes, Strawberry & Raspberry, Citrus Twist and Cherry & Apple. The British brand's full range can be found in the Applied Nutrition section.

What does a 30 g serving contain?

* Column calculated from the values declared per serving, as the manufacturer does not publish a per-100 g column. Let us point out what is missing, because it matters: no kilojoule equivalent, no “of which saturates” line, no “of which sugars” line, no “fibre” line, and no figure for salt. “Negligible amount” is the wording the regulations provide for very low levels, but it is not a number, and we will not replace it with an estimate.

27.7 g of protein for 114 kcal is a remarkable ratio. Protein supplies virtually all of the product's energy here, which makes the “high protein” nutrition claim beyond dispute. And the applicable regulatory wording is this one: protein contributes to a growth in and the maintenance of muscle mass.

Do the maths with us all the same: 27.7 g of protein in 30 g of powder works out at 92.3 g per 100 g — exactly the isolate content stated in the formula. In other words, that figure assumes a beef isolate that is almost pure protein. It is theoretically possible, it is very much top of the range, and it is a line we would encourage you to check on the label of the tub you receive.

Zero carbohydrate and 0.5 g of fat per serving: on paper, that is the leanest profile in the protein category, leaner still than a whey isolate. During a strict cutting phase, that is a genuine argument.

There is one point on which we will be cautious, however: the manufacturer states that the product contains all the essential amino acids, but publishes no amino acid profile. Yet that is precisely the data that would allow a beef protein to be compared with a whey. Without it, we can neither assert nor dispute any equivalence — we simply note that the figure is missing.

How do you prepare Beef XP?

Dose: 30 g, i.e. one scoop. Liquid: 300 ml of cold water. Timing: after your session, between meals, or in the morning. Frequency: 1 to 3 servings a day depending on your protein needs. Duration: continuous, no course of treatment is indicated.

Shake for 15 to 20 seconds until fully dissolved. Use really cold water, and water only. That is the rule that makes all the difference with a clear protein: with milk, the mix curdles and the result is frankly unpleasant. Ice-cold, on the other hand, it drinks like a fruit drink, which makes it considerably easier to face after a hard session than a creamy shake.

The manufacturer notes that the doses provided by the scoop are approximate and recommends precision scales if you are counting to the gram. That is a piece of honesty you do not often see, and it is useful: between a level scoop and a heaped one, the gap easily exceeds 5 g.

The powder also takes well to being added to porridge, to cereal or to a baking mix to enrich a lactose-free recipe. The result will be fruity — bear that in mind before folding it into a chocolate cake. The 1.8 kg tub covers 60 servings, i.e. two months at one shake a day.

Who is Beef XP for, and who is it not for?

It is aimed at two very specific profiles. The first: people who are lactose intolerant or who digest dairy proteins poorly, and for whom even a whey isolate remains uncomfortable. The second: those who can no longer stand the milky texture of shakes, particularly straight after training, and who would rather drink something clear and cool.

The formula contains no milk and no soya. The product is, however, made in a facility that handles MILK, EGG, SOYA, FISH, CELERY and CEREALS CONTAINING GLUTEN: in the event of a severe allergy to any of these, cross-contamination remains possible and caution is called for.

As the source is bovine, it is suitable for neither vegetarians nor vegans, nor for anyone who excludes beef for religious or personal reasons. In those cases, look instead at our egg proteins or our plant proteins. The manufacturer does not recommend it for the under-18s and asks pregnant or breastfeeding women, as well as anyone under medical treatment, to seek medical advice.

A word on the colourings, because it is rarely said: they vary with the flavour. Most are of natural origin — beetroot red, turmeric, beta-carotene — but the Blue Raspberry version contains brilliant blue FCF, a synthetic colouring. If you avoid those on principle, choose another flavour.

What you should not expect from it: it is not a miracle product just because it comes from beef. It is a protein source, like a whey, with a very clean nutritional profile and a different texture. It is not a gainer, not a weight-loss product and not a meal replacement — 114 kcal replaces no meal.

Beef XP or a whey isolate?

This is the comparison that decides the matter, and it comes down to just two criteria: your digestion and your budget.

A whey isolate is the better choice for the vast majority of people. It provides 24 to 26 g of protein for 105 to 115 kcal, in the same ballpark, and it has two solid advantages: its amino acid profile is published and documented — which is not the case here — and its cost per serving is generally lower. If you digest whey without any trouble, there is no reason to pay more for a bovine source.

Beef XP is the better choice in three concrete situations. If lactose genuinely causes you problems, including with an isolate. If you need the leanest possible profile — zero carbohydrate, 0.5 g of fat — at the end of a prep. And if the milky texture puts you off: drinking 300 ml of an ice-cold fruit drink after a session of thirty sets is nothing like swallowing a creamy shake, and plenty of people give up on their protein for that reason alone. The best product is still the one you actually drink. The rest of the sources can be compared in our protein section.

Frequently asked questions

Can it be mixed with milk?

No. This is a clear protein, designed for cold water only. With milk, the mix curdles, the texture becomes unpleasant and the fruity taste sits badly with the dairy. Stick to 300 ml of really cold water, that is where the product is at its best.

Is it really free of any meaty aftertaste?

There is no beef taste: the isolate is deodorised and given fruit flavouring. Expect something tart instead, close to a diluted juice. Some people notice a slight bitterness at the finish, more marked on the citrus flavours than on the berry ones.

How many servings are in the 1.8 kg tub?

Sixty 30 g servings. At one shake a day, that covers two months; at two shakes on training days, reckon on six weeks. The manufacturer notes that the scoop doses are approximate: weigh them out if you are counting precisely.

Is this product suitable for people who are lactose intolerant?

The formula contains neither milk nor lactose — that is its very reason for existing. One caveat, though: the product is made in a facility that handles milk, which makes cross-contamination possible. In the event of an allergy to milk proteins — which is not the same thing as lactose intolerance — caution is called for.

Why is there no amino acid profile?

The manufacturer states that the product contains all the essential amino acids, without publishing the detail. That is a shame, because it is exactly the data that would allow an objective comparison with a whey. We will not fill that gap with an estimate: if you need that information, ask the manufacturer for it.

Zero grams of carbohydrate — is that believable?

Yes, on a protein isolate flavoured with sucralose: the sweetness comes from an intense sweetener, used at doses of the order of a milligram, not from sugar. The citric acid and xanthan gum in the formula are likewise present in quantities far too small to register on the carbohydrate line.

Which flavour should you start with?

On a clear protein, go for the sharply tart profiles, which work best ice-cold: Citrus Twist, Lemon & Mint or Blue Raspberry. Berry flavours such as Mixed Berry or Strawberry & Raspberry are gentler and more universally liked. Avoid Blue Raspberry if you rule out synthetic colourings.

Where can you buy Applied Nutrition Beef XP 1.8 kg?

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

A clear protein is not judged on a label but on the first mouthful: either the texture suits you and you will never go back to a milky shake, or it throws you and the 1.8 kg tub takes a long time to finish. That is exactly the kind of trade-off we talk through at the counter of our Vendargues shop, about ten minutes from Montpellier, before letting you leave with two months' supply. The full range can be browsed in our sports nutrition section.

What is 5% Nutrition All Day You May?

All Day You May is a powdered amino acid drink, to be mixed with water, built around a BCAA complex of 6,000 mg per 12 g serving. It stands out for its 10:1:1 ratio, that is to say ten parts of leucine to one part of isoleucine and one of valine, where the market's historical standard is 2:1:1.

The product comes from 5% Nutrition, a brand whose formulas are recognisable by their length: here there are not three amino acids but seven families of ingredients, from the joint complex to the muscle buffer. The rest of the brand's catalogue is in our 5% Nutrition aisle.

The flavours listed: Push Pop, Blueberry Lemonade, Southern Sweet Tea, Lemon Lime, Fruit Punch, Blue Raspberry, Watermelon and Mango Pineapple. The number of servings per tub is not published by the manufacturer in the information available to us; the net weight shown on the packaging you receive lets you work it out by dividing by 12.

What does a 12 g serving contain?

No nutrient reference value exists for free amino acids: a percentage column would make no sense here, and we will not invent one.

5 g of leucine per serving is considerable, and it is the product's real selling point. Leucine is the amino acid that triggers the protein synthesis signal, and the threshold generally accepted sits between 2.5 and 3 g. One serving delivers almost double that.

What that ratio implies does need saying, though, because nobody says it. Triggering the signal is not enough: you also need the bricks. The other six essential amino acids are present here only to the tune of 200 mg in total, which is a trace. Put another way, this product fires the starting gun for construction without delivering the materials. That is perfectly coherent if you use it around a meal or a protein shake that supplies the rest. It is far less so if you rely on it on an empty stomach, thinking it replaces a complete protein. In that case, a complete EAA is the right product, not this one.

The rest of the formula deserves reading line by line. The 1,500 mg of intramuscular buffer combine beta-alanine and creatinol-O-phosphate; it is the beta-alanine that explains the tingling in the face and forearms that many users feel within a quarter of an hour of taking it. It is harmless and it fades with habit. If that is the ingredient you want at a proper dose, our beta-alanine aisle offers it on its own.

The 600 mg of joint complex combine glucosamine and MSM, with no published split. That is well below the quantities used in the work on glucosamine, around 1,500 mg a day. It is a touch, not a treatment. The same remark applies to the 500 mg of N-acetyl-cysteine and to the glutamine, whose exact share of the 2,800 mg is not disclosed.

A regulatory clarification, which belongs here: none of these ingredients holds a health claim authorised in Europe. Not the BCAAs, not glutamine, not carnitine, not beta-alanine. We can describe the quantities and compare them with the market; we cannot attribute an effect to them, and legally nobody can.

Ingredients list

BCAA complex (L-leucine, L-isoleucine, L-valine), conditionally essential amino acid complex (L-glutamine, L-carnitine L-tartrate), support complex (L-taurine, coconut water concentrate, HICA [alpha-hydroxyisocaproic acid], bromelain, blueberry fruit powder), intramuscular buffer (beta-alanine, creatinol-O-phosphate), joint complex (potassium D-glucosamine sulphate, MSM [methylsulfonylmethane]), N-acetyl-L-cysteine, essential amino acid complex (L-histidine, L-lysine, L-methionine, L-phenylalanine, L-threonine, L-tryptophan), natural and artificial flavourings, citric acid, sweeteners (sucralose, acesulfame potassium), colourings depending on the flavour. May contain traces of MILK, SOYA, EGG and GLUTEN depending on the flavour and the production conditions.

How do you take All Day You May?

Serving: one 12 g scoop. Liquid: 300 to 500 ml of cold water. Timing: 15 to 30 minutes before the session, or sipped during training, or between two meals. Frequency: one serving a day to begin with. Duration: the manufacturer sets no course length.

Start with a single daily serving for at least a week. The manufacturer allows up to four servings a day for the most highly trained athletes, but that is a ceiling, not a recommendation. At four servings you are swallowing 6 g of muscle buffer, 2 g of N-acetyl-cysteine and 2.4 g of joint complex over the day: those quantities deserve at the very least to be discussed with a healthcare professional before you go there.

The volume of water matters too. Below 300 ml the drink becomes very concentrated and acidic, and free amino acids irritate some people's stomachs. For a long session, go up to 700 or 800 ml and spread out your consumption.

A practical point: avoid taking it at the same time as a complete protein shake. It is not dangerous, simply redundant: the protein already supplies all the amino acids. The right slot is the one where you have nothing else: between two widely spaced meals, or during training.

Who is All Day You May for, and who is it not for?

It suits someone who trains fasted or a long way from their last meal and who is looking to limit catabolism over a long session. It also suits those who cannot tolerate a shake during exercise.

The manufacturer advises against it for pregnant and breastfeeding women and restricts it to adults over 18. It also asks for the advice of a healthcare professional in the event of liver or kidney disease, which is consistent with a high daily load of free amino acids.

Two points of caution that the manufacturer does not highlight and that we prefer to put in writing. First, the glucosamine: it is of shellfish origin in the vast majority of cases, the source is not specified here, and that is information which matters to anyone allergic to crustaceans. It also calls for a doctor's advice in the event of diabetes or anticoagulant treatment. Second, the creatinol-O-phosphate: this is a synthetic molecule whose regulatory status as a food supplement ingredient in the European Union is not clearly established. We flag it because a buyer has the right to know before buying.

What you should not expect from it: it is not a protein substitute. One serving supplies 12 g of ingredients including 6 g of BCAAs, which replaces neither a chicken breast nor a shake. Nor is it a product that "builds muscle" by itself: if your daily protein intake is already adequate, the measurable benefit of additional BCAAs is small, and the literature is fairly harsh on this point. Finally, if you are subject to anti-doping testing, check the batch status with your federation before taking any.

All Day You May or a complete EAA?

This is the central trade-off in this category, and it is settled fairly clearly.

A complete EAA supplies the nine essential amino acids in proportions close to those of muscle, generally with 2.5 to 3 g of leucine per serving. It is the better choice if you take the product on an empty stomach, if you are not eating within the following two hours, or if your daily protein intake is low. It provides both the signal and the materials, which is the only way to obtain a real effect on protein synthesis.

All Day You May follows a different logic: plenty of leucine, very little of the rest, but a whole series of comfort ingredients around it — joint, buffer, antioxidant, hydration. It is the better choice if you use it as a training drink alongside meals that are already protein-rich, if the beta-alanine tingling does not bother you, and if you like long formulas. It is also, let us say it, a product of habit rather than one with demonstrated efficacy on a specific point.

If your need is simply to have something to drink during a long session, without chasing performance, an electrolyte drink costs less and does the job.

Frequently asked questions

Is the 10:1:1 ratio better than 2:1:1?

It supplies more leucine for the same total quantity, which is verifiable. But a ratio says nothing about overall effectiveness: protein synthesis requires the nine essential amino acids, not just the trigger. A 10:1:1 taken around a protein-rich meal makes sense; taken on its own, it does half the work.

Why do I get tingling after taking it?

That is the beta-alanine in the buffer complex. The sensation affects the face, the scalp and the forearms, appears within fifteen minutes and lasts half an hour. It is harmless, well documented, and fades with repeated servings. If it bothers you, split the serving in two.

How many servings a day at most?

The manufacturer sets the ceiling at four. That is a lot, and that ceiling is designed for athletes with a very high training volume. One serving a day covers the use of the vast majority of people, and two already amount to sustained use.

Can it be taken on rest days?

Yes, between two widely spaced meals. The benefit remains modest: on a day without training, what counts for recovery is total protein intake and sleep, not the distribution of free amino acids.

Does this product contain creatine?

No. The creatinol-O-phosphate in the buffer complex has a name that looks similar but it is not creatine and does not have the same effects. If you are looking for creatine, you need to buy it separately.

Is it suitable for vegetarians?

The glucosamine in the joint complex is most often of shellfish origin, and the manufacturer does not specify the source in the information available to us. Without that detail, we cannot state that the product is suitable for a vegetarian diet. The label on the tub you receive is the only reliable reference.

Can it be mixed with a pre-workout?

Technically yes, but look at the labels first. Many pre-workouts already contain beta-alanine, taurine and tyrosine: the totals add up quickly, with no extra benefit. The one ingredient there is no point in doubling up is precisely the muscle buffer.

Where can you buy 5% Nutrition All Day You May?

The flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, the first question we ask in front of this tub is "how much protein do you eat a day?" — because the answer determines whether this product is going to bring you something or simply add to an already full list. The rest of the aisle can be browsed in our sports nutrition section.

What is TrainedByJP Rice Cream?

TrainedByJP Rice Cream is a flavoured instant rice cream, sold in a 2 kg bag, providing 38.6 g of carbohydrates per 50 g serving. The bag covers 40 servings.

The product is a pre-cooked rice flour. That single detail explains everything else: the rice is extruded, meaning cooked under pressure, before being milled. The starch is therefore already gelatinised, which allows the powder to thicken instantly on contact with a hot liquid, with no cooking. You pour, you stir, you have a porridge in thirty seconds. An ordinary rice flour, by contrast, would call for a saucepan and ten minutes.

The flavours listed on this page, from Triple Chocolate to Banoffee by way of Apple Pie, Lemon Meringue Pie, Maple Syrup and Cherry Bakewell. The list of variants available here is the definitive one. The rest of the range can be found in our TrainedByJP section.

What does a 50 g serving contain?

The per 100 g values are calculated from the manufacturer's declaration for a 50 g serving. An anomaly deserves to be flagged rather than copied out: the manufacturer declares 0.30 g of total fat and 0.5 g of saturates per serving, which is arithmetically impossible since saturates are a fraction of the total. We will not decide in its place, and we have therefore reproduced neither of the two saturates figures. The label on the bag you receive is the definitive reference.

38.6 g of carbohydrate for 1 g of sugars is exactly the profile you want. Almost the entire intake is starch, not simple sugar. Compared with a maltodextrin, which raises blood glucose very quickly, or with an oat porridge, slower but heavier, rice cream sits between the two: fast enough to carry a training session, complete enough to make a real meal.

The 170 kcal per serving are easy to stack up. Two servings and a shaker of protein make a breakfast of roughly 400 kcal, which is precisely how it is used when bulking. Conversely, during a deficit, a 50 g serving is a better bet than a bowl of commercial cereal of the same weight, with ten times less sugar.

Note the low protein content: 3.4 g per serving. That is not a flaw, it is the nature of rice. Rice cream is a carbohydrate source, not a protein source, and it is made to be combined with something else. Mixing it with a whey concentrate after the session gives you a complete meal in a single bowl.

One final remark on digestibility, which is the product's real selling point: pre-cooked starch is far easier to digest than a raw flour or whole oat flakes. That is what makes rice cream usable an hour before a session, when a classic porridge would still be sitting in your stomach.

Ingredients list

Base composition: rice flour, flavouring, salt, sweetener (sucralose). Chocolate flavours: rice flour, flavouring, salt, cocoa powder, sweetener (sucralose). Birthday Cake flavour: rice flour, flavouring, birthday sprinkles (sugar, WHEAT starch (GLUTEN), water, glucose syrup, cocoa butter, beetroot concentrate, coconut vegetable oil, colours E163 and E100), salt, sweetener (sucralose). Possible traces of GLUTEN depending on the flavour.

How do you prepare TrainedByJP Rice Cream?

Dose: 25 to 50 g depending on your needs. Liquid: 200 to 250 ml of hot water or milk. Timing: at breakfast, 60 to 90 minutes before the session, or within the 30 minutes following exercise. Frequency: one to three servings a day depending on your intake. Duration: there is no course to follow, it is a food.

Pour the powder into the liquid and not the other way round, then stir immediately. Pre-cooked starch thickens very fast, and if you wait you will end up with lumps that cannot be rescued. It is the only technical step in the product, and it makes all the difference between a creamy porridge and an uneven gruel.

Adjust the liquid, not the powder. At 200 ml for 50 g you get a thick texture to be eaten with a spoon; at 300 ml, something closer to a drink. The choice depends on the moment: thick for a filling breakfast, thinner for a snack before training.

Milk clearly improves the taste and adds roughly 8 g of protein per 250 ml of semi-skimmed milk. Water gives a more neutral, less calorific result. Both work, and hot water is enough to obtain the texture.

For a complete meal, mix a serving with 30 g of protein powder after preparation, not before: whey added to a very hot liquid forms lumps. Let it cool for a minute, then stir it in.

Who is Rice Cream for, and who is it not for?

It suits someone bulking who struggles to reach their calorie quota, someone who trains early and cannot face a solid meal before the session, and someone looking for a clean carbohydrate base that is cheap per serving.

It also suits sensitive stomachs: gluten free in its base composition, lactose free, very low in fibre and fat, it goes down where whole oat flakes stay heavy.

One important exception: the Birthday Cake flavour contains wheat starch, and therefore gluten. It is not suitable for people with coeliac disease or intolerance, unlike the other flavours. The manufacturer also flags possible traces of gluten depending on the flavour, which is reason enough to check the label on the bag you receive.

The manufacturer's warning states that the product is not suitable for pregnant or breastfeeding women. This statement is unusual for a flavoured rice flour and we reproduce it exactly as worded, without interpreting it: in the event of pregnancy, put the question to your doctor.

What not to expect from it: this is not a weight loss product, and 340 kcal per 100 g are easy to underestimate when you pour by eye. Nor is it a protein source. And it is not a complete food: refined rice provides little fibre and few micronutrients, which makes it an excellent fuel but a poor sole breakfast over the long run.

Rice cream or oat flakes?

This is the basic breakfast choice for anyone training, and both have their case depending on what you are after.

Oat flour provides more fibre, more protein — roughly 13 g per 100 g against 6.8 g here — and a lower glycaemic index, hence longer satiety. It is the better choice for a breakfast that has to last until midday, or for someone short on fibre. Its drawback is mechanical: those same fibres make it heavier to digest, which rules it out an hour before an intense session.

Rice cream wins exactly where oats lose. Fast digestion, no heaviness, a fine texture, and a neutrality that makes it easy to get down in large quantities when your appetite is not keeping up. It is the better choice before training, straight after, or when bulking and you have to fit 3,000 kcal into a day.

For an even faster intake around exercise, there is a third family: maltodextrin and cyclodextrin are drunk during the session and empty the stomach faster still. At breakfast, on the other hand, they hold no interest, and rice cream remains superior.

Frequently asked questions

How many servings are there in a 2 kg bag?

Forty, at 50 g per serving. It is one of the most economical formats in the carbohydrate section, and it keeps well: the powder is dry, fat free, and does not go rancid the way a nut flour can.

Does it need cooking?

No, and that is the whole point. The rice is extruded then milled, so the starch is already cooked. A hot liquid is enough to obtain the texture in thirty seconds. You can also prepare it cold, but the result is less creamy.

Does rice cream contain gluten?

The base composition does not, rice being naturally gluten free. However, the Birthday Cake flavour contains wheat starch and is therefore not suitable. The manufacturer also flags possible traces depending on the flavour: if you have coeliac disease, check the label on the bag you receive.

Can it be mixed with whey?

Yes, and that is the most common use. Prepare the rice cream first, let it cool for a minute, then stir in the protein: added to a very hot liquid, whey forms lumps and loses its texture. One serving plus 30 g of protein makes a complete meal in a bowl.

When should it be taken relative to training?

Sixty to ninety minutes before an intense session, or within the thirty minutes following exercise to restock your reserves. Its digestibility allows a shorter gap than with an oat porridge, but an hour remains more comfortable than a quarter of an hour.

Is it suitable when cutting?

Yes, provided you weigh your servings. 340 kcal per 100 g is quickly underestimated when you pour by eye. A 25 g serving is often enough in a deficit, and its advantage over commercial cereal is clear: 1 g of sugars per 50 g serving against ten times more elsewhere.

Are there any colours in the product?

Only in certain flavours. The base composition contains nothing but rice flour, flavouring, salt and a sweetener. The Birthday Cake flavour, on the other hand, contains coloured sprinkles with the additives E163 and E100. The chocolate flavours simply add cocoa powder.

Where can you buy TrainedByJP Rice Cream?

The flavours can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we recommend to those who cannot manage to eat in the morning: a warm rice cream goes down where two slices of toast will not, and that is often what unlocks a bulk. The rest of the carbohydrate section can be browsed in our sports nutrition range.