Sports Nutrition

What is the ESN Designer Protein Bar?

The ESN Designer Protein Bar is a 45 g protein bar, coated and filled, designed to deliver protein in a format that fits in a pocket. What sets it apart is the way it is sweetened: sugar is very largely replaced here by maltitol, a polyol. That choice explains both its appeal and its main limitation, and we will go into both.

The protein base is a blend of milk proteins and soy protein isolate. Then come maltitol, cocoa butter, glycerol as a humectant — it is what stops the bar from going hard — whole milk powder, and finally the elements specific to each flavour. The list above is the one for the Almond Coconut version; the composition changes from one flavour to another, particularly where nuts are concerned.

The flavours listed: Almond Coconut, Cinnamon Cereal, Dark Chocolate Salted Almond, Dark Cookie White Choc, Fudge Brownie, Hazelnut Nougat, Peanut Caramel, White Chocolate Pistachio, Strawberry Yogurt, Dark Chocolate Raspberry, Strawberry White Chocolate and White Chocolate Raspberry. The German brand is stocked here in our ESN section.

What does a 45 g bar contain?

Figures taken from the Almond Coconut flavour. They vary from one flavour to another — a white chocolate pistachio version does not have the same fat profile as a raspberry one. Read the label on the bar you are buying if you are counting to the gram.

14 g of protein for 166 kcal is the figure that justifies the purchase. Protein here supplies around a third of the bar's energy, which allows the nutrition claim “high protein” within the meaning of the European regulation. In practical terms, you are roughly halfway between a Greek yoghurt and a shake: it is not a serving of whey, but it is well above what a supermarket cereal bar provides.

1.4 g of sugars per bar — that is 3.2 g per 100 g — allows the claim “low sugars”. Let us be plain about it, because the confusion is common: this is not a “sugars-free” bar. That particular wording would require less than 0.5 g per 100 g, and we will not be using it. The sugar has been replaced by 11 g of maltitol per bar, a polyol that provides sweetness and around 2.4 kcal per gram instead of 4.

The line to watch, on the other hand, is the 7.2 g of fat, of which 3.8 g is saturates. That is what sets this bar apart from a shake: it is richer, more filling, and more calorific for the same protein. That is neither good nor bad in itself — it is information to factor in if you are counting your calories.

How does this bar fit into the day?

Dose: 1 bar of 45 g. Liquid: none, but have a glass of water to hand, the texture is dense. Timing: as a snack between meals, after a session, or at the end of a meal. Frequency: 1 to 2 a day at most, for the reason explained below. Duration: none, this is a food.

The most honest use case is the stopgap snack. A day when you have no time to eat properly, a trip, a late afternoon where the real alternative is the vending machine: there, 14 g of protein for 166 kcal solves the problem better than a croissant. After training, it does the job if you have no shaker to hand, and no more than that.

A storage remark that matters: keep it between 15 and 20 °C, away from direct heat. Left in a car in summer, the coating melts and the bar becomes impossible to eat cleanly. Conversely, straight out of a fridge it hardens noticeably — let it come back to room temperature for ten minutes.

Do not use it as a meal replacement. It has neither the volume, nor the composition, nor the micronutrients of a meal. It is a snack, and if you eat three a day to avoid cooking, you are making life harder rather than easier — a tub of protein powder costs less per serving and takes thirty seconds to prepare.

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

It suits anyone looking for a portable protein source, anyone who dislikes shakes, and anyone who wants something sweet that is compatible with a weight-loss goal without resorting to shop-bought cakes.

It is not for you if you tolerate polyols badly. That is the point to know before buying, not after. The manufacturer carries the regulatory statement: excessive consumption may produce laxative effects. With 11 g of maltitol per bar, two bars in a day are enough to cause bloating, wind or intestinal discomfort in sensitive people. If you have irritable bowel syndrome, stick to one, or give it a miss.

Allergens: the bar contains MILK, SOYA and, depending on the flavour, NUTS. Traces of GLUTEN and PEANUTS are possible. The almond, hazelnut and pistachio flavours are obviously the ones most concerned — check the flavour as much as the product.

What not to expect from it: this is not a slimming product. 166 kcal are still 166 kcal, and a bar added to an already complete day is a more calorific day. Its value lies in replacing something else, not in being added on top. Nor is it a performance product, and maltitol is in no way an active ingredient: it is a bulk sweetener.

A protein bar or a whey shake?

That is the real question, and the answer depends entirely on your day. Let us compare like with like: 14 g of protein here for 166 kcal, against roughly 22 to 24 g of protein for 110 to 120 kcal in a standard serving of concentrated whey.

The shake wins on the numbers, and it wins by a wide margin: more protein, fewer calories, a lower cost per serving. If your aim is to cover a daily protein total at the best possible ratio, the powder is the rational choice, no argument.

The bar wins on everything else, and that everything else counts for more than people think. It calls for no shaker, no water and no rinsing. It can be eaten on the train, in a meeting, between two appointments. It is chewed, so it satisfies more than a liquid of the same calorie count. And above all, it actually gets eaten: a bar in a bag is consumed, a shake that has to be made up is often skipped. The best supplement remains the one you actually take. The sensible compromise is this: the powder at home, the bar on the move. The rest of the range can be compared in our protein snacks and our protein cookies.

Frequently asked questions

Is this bar really sugar-free?

No, and we will not write that it is. It contains 1.4 g of sugars per bar, that is 3.2 g per 100 g. That allows it the claim “low sugars”, which requires less than 5 g per 100 g, but not the wording “sugars-free”, reserved for products under 0.5 g per 100 g. The difference is a regulatory one, and it is real.

Why 11 g of polyols, and is that a problem?

Maltitol replaces sugar: it sweetens almost as much for around 2.4 kcal per gram instead of 4, and it is only partly absorbed. That is what makes it possible to declare 1.4 g of sugars. The trade-off is digestive — the legal statement “excessive consumption may produce laxative effects” appears on the packaging, and it is not decorative.

Can you eat several a day?

Two at most, and only one if your gut is sensitive. The limit comes not from the protein but from the polyols: at three bars, you are at 33 g of maltitol, which causes discomfort in a great many people. Add to that 498 kcal, which is no longer a snack.

Which flavour should I choose to start with?

The classic chocolate flavours — Fudge Brownie, Hazelnut Nougat, Peanut Caramel — are the most widely liked and the closest to confectionery. The fruity versions such as Strawberry White Chocolate or Dark Chocolate Raspberry divide opinion more. If you are allergic to nuts, rule out Almond Coconut, White Chocolate Pistachio and Dark Chocolate Salted Almond from the start.

Does it contain gluten?

Gluten is not an ingredient in the Almond Coconut version, but traces are possible, as they are for peanuts. Since the composition varies from one flavour to another, if you have coeliac disease, read the label of the precise flavour you are buying and, at the slightest doubt, leave it.

Is it suitable during a cutting phase?

Yes, provided it replaces something. 166 kcal for 14 g of protein is a decent ratio, and 3.8 g of saturates remains modest. But it is a dense bar, not a free food: build it into your daily total like any other snack.

Is it suitable for vegetarians or vegans?

For vegetarians, yes: the base is a blend of milk and soy proteins, with no meat ingredient. For vegans, no — the milk proteins and the whole milk powder rule it out. For a vegan diet, look to our plant proteins.

Where can you buy the ESN Designer Protein Bar?

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

With a bar, buying blind is a gamble: the flavour is the only thing that decides whether you will buy again, and no photo tells you that. At our Vendargues shop, around ten minutes from Montpellier, the right move is to take two or three different ones rather than a whole box of the same taste — it is less of a commitment and it saves you ending up with eleven bars you do not like.

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.

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 Raw Nutrition's CBUM Essential Pre Workout?

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

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

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

What does a 17 g serving contain?

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

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

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

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

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

How do you take Essential Pre Workout?

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

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

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

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

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

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

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

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

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

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

Essential Pre Workout or citrulline on its own?

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

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

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

Frequently asked questions

How much caffeine, and can you take two servings?

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

Why the tingling after taking it?

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

Does this booster contain creatine?

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

What is Himalayan pink salt doing in the formula?

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

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

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

How many servings are there in a tub?

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

Is it suitable for vegans?

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

Where to buy Raw Nutrition CBUM Essential Pre Workout?

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

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

What is JNX Sports The Ripper?

The Ripper is a powder to be mixed with water from the fat burners category, sold in a tub and dosed at 5 g per serving. It comes as a fruity drink to be made up in the morning, rather than a capsule to swallow. That is a genuine practical difference: you drink 180 to 250 ml of flavoured water, which often replaces the wake-up coffee.

Its formula is built around two blends named by the manufacturer. The first, Extreme Muscle Fuel Blend, weighs 2,500 mg and brings together beta-alanine, guarana extract, raspberry ketones and anhydrous caffeine. The second, Ripper Shred Matrix, weighs 1,450 mg and gathers taurine, acetyl L-carnitine, green coffee extract, green tea extract, cinnamon bark extract and olive leaf extract standardised to 40% oleuropein. To these are added vitamin C, vitamin B5, vitamin B12 and chromium picolinate.

The flavours listed: Blue Raspberry, Lime, Pineapple, Red Grape, Watermelon, Fruit Punch, Raspberry Lemonade and Peach Mango. The product belongs to our fat burner powder and weight loss sections.

What does a 5 g serving contain?

This table has to be read for what it is. Only one active ingredient in this formula is quantified individually: caffeine, at 200 mg per serving. Everything else is published as a proprietary blend — you know the total weight of the two blends and the list of what they contain, but not the breakdown. It is therefore impossible to know how much beta-alanine, carnitine or green tea extract you are actually taking. That is the manufacturer's right, it is also the product's limitation, and we would rather write it down than work around it.

The same goes for the vitamins and the chromium: their amounts do not appear in the labelling data available to us. Yet a nutrition or health claim can only be used if the product provides at least 15% of the nutrient reference value per serving. Without figures, that threshold cannot be checked, and we will therefore make no claim for the vitamin C, the B5, the B12 or the chromium in this formula.

That leaves the figure that really counts. 200 mg of caffeine is the equivalent of two to three espressos in a single glass. That is a straightforward dose, at the level of a full pre-workout, and it is what you will feel. For reference, EFSA considers that a single intake of 200 mg and a total of 400 mg per day raise no safety concern in healthy adults. You are exactly at the single-intake limit — hence the importance of what follows.

Finally, 10 kcal per serving and 1 g of carbohydrate: the drink is nutritionally neutral. It does not break a fast in the caloric sense of the term and slots into a calorie-restricted diet without a second thought.

How should The Ripper be taken?

Dose: 5 g, i.e. one scoop. Liquid: 180 to 250 ml of well-chilled water. Timing: 15 to 30 minutes before breakfast, or 30 to 45 minutes before the session. Frequency: 1 serving per day, 2 at most for regular users, the second 5 to 6 hours after the first and never after 16:00. Duration: cycles of 60 days at most, followed by 2 to 4 weeks off. The tub covers 30 days at one serving per day.

Start with a single serving for two days, long enough to gauge your tolerance. This is not a token precaution: with 200 mg of caffeine in one go, a body unused to it may react with trembling, a racing heart or nausea. If that happens to you, half a scoop will do perfectly well, and you will lose nothing.

Use well-chilled water: it dissolves better and the taste is markedly more pleasant. Start at 180 ml and go up to 250 ml if the flavour seems too concentrated to you. Drink immediately after making it up.

The 16:00 rule is not negotiable. Caffeine has a half-life of several hours: a serving taken at 17:00 is still working at midnight, and degraded sleep largely cancels out whatever you hoped to gain during the day. Finally, drink enough water throughout the day, and do not combine this product with a caffeinated pre-workout booster: you would double the dose without noticing.

Who is The Ripper for, and who is it not for?

It is aimed at healthy adults over 18, used to stimulants, and running a calorie deficit. Outside that framework, it serves no purpose.

The manufacturer does not advise it for pregnant and breastfeeding women, nor in cases of high blood pressure, heart problems, diabetes, psychological disorders, or liver or kidney disorders. It also states that it should not be combined with alcohol or with other stimulants. These statements are not a matter of style: at 200 mg of caffeine per serving, they exist for a reason.

Two expected effects, worth knowing about before they take you by surprise. Beta-alanine causes passing skin tingling — paraesthesia — on the face, the neck or the forearms. It is unpleasant the first time, harmless, and it fades. Caffeine, for its part, can cause nervousness, restlessness and insomnia, especially if you add coffee on top during the same day.

As for allergens, none is an ingredient, but the product is made in a facility that handles PEANUTS, TREE NUTS, MILK, EGG, WHEAT, CRUSTACEANS, FISH and SOYA. In the event of a severe allergy to any of them, refrain.

What you should not expect from it, and this is the most important paragraph on this page: this product does not make you lose weight. "Fat burner" is a commercial category name, not a promise of an effect, and no weight-loss claim is authorised for the ingredients in this formula. What caffeine does is make you more alert and more inclined to train. The rest — the calorie deficit — is your work, and without it this tub will be of no use at all.

The Ripper or a caffeine-free burner?

That is the real decision in this category, and it does not depend on the formula but on your day. The question to ask yourself is simple: how much caffeine do you already consume, and at what time do you train?

A product from our caffeine-free fat burner section is the better choice in three very common cases. If you already drink three or four coffees during the day — add them up, you will be surprised by the total. If you train in the evening, because no adjustment of timing will make 200 mg of caffeine compatible with a 20:00 session. And if you are simply sensitive: palpitations, clammy hands, anxiety. In those situations the stimulant-free option is objectively better, and we would rather tell you so than sell you this one.

The Ripper keeps two clear advantages. The drink format first: 5 g in a large glass of cold water is more pleasant than a handful of capsules and it contributes to morning hydration. Then the straightforward caffeine dose: if you are looking for a kick before a fasted session, 200 mg does the job without needing a pre-workout on top. If you would still rather have the capsule format, the whole capsule burners section answers the same intention.

Frequently asked questions

How much caffeine is in one serving, and can two be taken?

200 mg per 5 g serving. Two servings come to 400 mg, the daily total that EFSA considers to raise no safety concern in healthy adults — but on condition that you drink nothing else caffeinated alongside. The manufacturer caps it at two servings per day, the second 5 to 6 hours after the first and never after 16:00.

Why are the ingredient doses not stated?

Because the manufacturer publishes them as proprietary blends: 2,500 mg for the first, 1,450 mg for the second, without detailing the share of each ingredient. Only the caffeine is quantified separately. You therefore cannot compare item by item with a product that does set out its own amounts.

Where does the tingling after taking it come from?

From the beta-alanine. It is a known effect, called paraesthesia: a pins-and-needles sensation on the face, the neck or the arms, appearing 15 to 20 minutes after taking it and lasting half an hour. It is harmless and it lessens with habit. Taking the serving with a little food often eases the sensation.

Can it be taken on an empty stomach in the morning?

Yes, that is the way of using it chosen by the manufacturer: 15 to 30 minutes before breakfast. At 10 kcal, the drink weighs nothing. Just be aware that 200 mg of caffeine on an empty stomach hits harder and sometimes sits less well — if you feel nauseous, take it after a few mouthfuls.

Can it be combined with a pre-workout?

No, not on the same day and above all not a few hours apart. Most pre-workouts contain 150 to 300 mg of caffeine; by combining them, you would go well beyond the 400 mg daily figure. Choose one or the other. The same care applies to a tea, a soft drink or a coffee taken straight afterwards.

How long does a tub last, and should a break be taken?

The manufacturer states 30 days of daily use per tub, at one serving per day. It recommends cycles of 60 days at most followed by 2 to 4 weeks off. That break has a real point: tolerance to caffeine sets in quickly, and it is stopping that resets it, not raising the dose.

Does this product cause weight loss on its own?

No. No weight-loss claim is authorised for these ingredients, and we will make none. What causes fat loss is a calorie deficit held over time. A stimulant can help you train when motivation is lacking — that is a helping hand, not a mechanism.

Where can I buy JNX Sports The Ripper?

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

This is exactly the kind of product where a two-minute conversation prevents a bad purchase. At our Vendargues shop, about ten minutes from Montpellier, the first question asked is never "which flavour?" but "how many coffees a day, and at what time do you train?". Depending on the answer, we point you either to this tub or to a stimulant-free version. The full section can be browsed in our sports nutrition.

What is IO Genix Magnesium Bisglycinate?

IO Genix Magnesium Bisglycinate is a magnesium food supplement in vegetable capsules, pairing the mineral with vitamin B6. The magnesium is supplied as the bisglycinate — a salt in which each magnesium atom is chelated to two glycine molecules — produced under the Albion® brand, an American manufacturer of chelated minerals.

The formula is short, and on this type of product that is good news: Albion® magnesium bisglycinate, hydroxypropyl methylcellulose capsule shell, two anti-caking agents (magnesium salts of fatty acids and silicon dioxide), and vitamin B6 as pyridoxine hydrochloride. No flavouring, no sweetener, no colour.

One detail is worth explaining, because it changes everything when you compare two tubs: Albion® bisglycinate is 18 % magnesium by weight. In other words, the 375 mg of salt in a capsule yields only 67.5 mg of magnesium you can actually take up. That is the rule across all chelated forms, and it is the leading source of confusion in this category. The brand's full range can be found in the IO Genix section.

What does a capsule contain?

The number of capsules per bottle does not appear in the labelling data passed on to us, and we will not invent it: refer to the packaging to work out how long a bottle lasts, at one capsule a day.

The 67.5 mg of elemental magnesium represent 18 % of the nutrient reference value, set at 375 mg. Let us be straightforward about it: this is a top-up, not the correction of a deficiency. A capsule does not make up for a diet short on green vegetables, pulses or nuts. What it does is plug an 18 % gap — which is already useful when you sweat heavily and eat tightly.

That figure of 18 % has a concrete regulatory consequence: the threshold above which a claim becomes usable is 15 % of the NRV per portion. It is cleared, but only just. We can therefore state that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function, to the normal functioning of the nervous system, to normal energy-yielding metabolism and to electrolyte balance. These are the exact wordings from the European regulation, and there is no reason to write anything else.

The 1.4 mg of vitamin B6 cover 100 % of the NRV, which is generous for a product that does not present itself as a B complex. Vitamin B6 contributes to the reduction of tiredness and fatigue, to normal energy-yielding metabolism, to normal protein and glycogen metabolism and to the normal functioning of the nervous system. Its claims overlap with those of magnesium, which explains why the two are so often paired — you will find the same logic throughout our vitamin B section. The widespread notion that B6 “carries” magnesium into the cell, on the other hand, rests on no ANSES or EFSA source, and we will not repeat it.

How do you take IO Genix Magnesium Bisglycinate?

Serving: 1 capsule a day. Liquid: a large glass of water. Timing: with a meal. Frequency: 1 serving a day. Duration: the manufacturer recommends a course of 30 to 90 days, which can be repeated.

Take it with a meal rather than on an empty stomach. It is not a question of absorption but of comfort: a mineral swallowed on an empty stomach sits less well, and bisglycinate is not entirely exempt, even though it is tolerated far better than the oxide or the chloride. The manufacturer imposes no constraint on timing: morning or evening, take it whenever you will not forget it.

Magnesium produces no immediately perceptible effect. Think in weeks rather than days, and judge it over the length of the course. One practical point to finish: leave at least two hours between a dose of magnesium and a dose of zinc or iron, as these minerals compete for the same intestinal transporters. The same goes for thyroid hormones and certain antibiotics, which we come back to below.

If your requirement is higher — long training sessions, heavy sweating, a poor diet — a 67.5 mg capsule will not be enough, and it is better to know that before buying. In that case, look at the more heavily dosed formats in the magnesium section, or add electrolytes around training, which answer a different question: that of the losses through sweat during the session.

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

It is intended for adults. As the shell is vegetable cellulose and the formula contains no ingredient of animal origin, it is suitable for vegetarian and vegan diets. The capsule format, with no taste and no preparation, suits anyone who hates powders.

The manufacturer advises against it for pregnant and breastfeeding women and recommends seeking the advice of a healthcare professional if you are on any medication. Traces of GLUTEN, EGGS, MILK, FISH and SOYA are possible, as production takes place in a shared environment: if you are allergic to any of them, do not take it.

It is not suitable in cases of kidney failure. It is the kidney that clears magnesium; when it works poorly the mineral builds up, and any supplementation must then be decided by a doctor, not by a product page. Magnesium also interferes with the absorption of thyroid hormones, certain antibiotics and bisphosphonates taken at the same time.

What not to expect from it. It is not a sleeping aid. “Contributing to the normal functioning of the nervous system” does not mean sending you to sleep, and no sleep claim is authorised for magnesium. If your problem is falling asleep, our melatonin section answers the question better — and a doctor better still if the problem persists. Nor is it a performance product: topping up an intake does not make an athlete who is already covered improve.

Magnesium bisglycinate or ZMA?

The question comes up often, because the two products share two active ingredients out of three. A ZMA combines zinc, magnesium and vitamin B6 in a single evening dose; this one concentrates on magnesium and B6, without zinc.

ZMA is the better choice if you want to cover zinc and magnesium in one go, which is the classic case of an athlete in a prolonged calorie deficit: zinc contributes to the maintenance of normal testosterone levels in the blood, and that is a claim this product cannot carry since it contains none. Its weakness is structural: zinc and magnesium compete for absorption, and a single dose gives no way of separating them.

Bisglycinate on its own is the better choice in three situations. If you already take zinc elsewhere and do not want to double the dose. If you have digested another magnesium badly — bisglycinate is the best tolerated form in the category, far ahead of the oxide. And if you want fine control over your intake: at 67.5 mg per capsule, you adjust in steps rather than swallowing a 300 mg block. A final word on the citrate, the other common form: it is cheaper per milligram, but its osmotic effect makes it markedly more laxative at high doses. Bisglycinate costs more and sits better — that is the whole trade-off.

Frequently asked questions

Why do 375 mg of bisglycinate give only 67.5 mg of magnesium?

Because Albion® bisglycinate is 18 % magnesium by weight: the rest of the weight is the two glycine molecules the mineral is bound to. That is the figure to compare from one label to another. A capsule advertising “375 mg of magnesium bisglycinate” is not advertising 375 mg of magnesium, and plenty of buyers are caught out by that line.

Is one capsule a day enough?

It covers 18 % of the nutrient reference value, so it is a supporting top-up. That is enough to close a small gap, not enough to make up for a diet low in magnesium or for heavy losses through sweat. This product tops up the plate, it does not replace it.

Does bisglycinate cause loose stools?

Far less than other forms, and at 67.5 mg per capsule the risk is very low. Chelation to glycine limits the osmotic effect responsible for digestive discomfort, unlike the oxide, the hydroxide or the citrate. Taking the capsule with a meal settles the few remaining cases.

Is absorption genuinely better?

Bisglycinate is better tolerated digestively, and that is not in dispute. A quantified superiority in absorption, on the other hand, has not been established by any health authority, so you will read no multiplier here along the lines of “three times better absorbed”. What you are buying is digestive comfort and a clean form, not a figure.

Can it be taken alongside thyroid medication?

That question is one for your doctor or your pharmacist. What we can say safely: magnesium interferes with the absorption of thyroid hormones taken at the same time, which usually leads to spacing the doses several hours apart. Never alter a course of medication on your own initiative.

Can it be combined with creatine or a whey?

Yes, with no difficulty at all: there is neither a shared ingredient nor any known interaction. The only stacking to watch is that of two magnesium sources — a multivitamin and this capsule, for instance. Add up the milligrams of elemental magnesium before drawing a conclusion, bearing in mind the limit of 250 mg a day set by EFSA for supplements.

Are the capsules suitable for vegans?

Yes. The shell is hydroxypropyl methylcellulose, a vegetable cellulose, not bovine or porcine gelatine. No ingredient in the formula is of animal origin. That leaves the possible traces of milk, eggs and fish linked to the production site, to be considered if your requirement also covers cross-contamination.

Where can you buy IO Genix Magnesium Bisglycinate?

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

Magnesium is the category where people go wrong most often, and almost always in the same way: by comparing a weight of salt with a weight of mineral. Our Vendargues shop, about ten minutes from Montpellier, exists precisely for that — putting two bottles side by side and reading together the only line that matters, the one for elemental magnesium. The rest of the everyday supplements can be found in the sports nutrition section.

What is Life Pro Tasty Rice?

Life Pro Tasty Rice is an instant rice cream, sold in a 1 kg tub by LifePro Nutrition. Behind that trade name is a steam pre-cooked rice flour: the grain is cooked before being milled, which gelatinises the starch and lets the powder thicken in a liquid without ever seeing a saucepan.

That is the only real difference from the rice flour on the supermarket shelf, and it is the one that matters in use. A raw flour has to cook for several minutes with stirring; this one takes on the consistency of porridge in one to two minutes, in a bowl or a shaker.

The ingredients list is short: steam pre-cooked rice flour, flavouring, sweetener sucralose. The flavours stocked here — Nature, Cookies, Chocolat-Peanut, White Chocolate, Strawberry Cheesecake, Procao, Choco Good Cookies and Choco-Monky. The last of these is the exception: it contains 6% chopped speculoos biscuit, and therefore GLUTEN and SOYA.

What does a serving of Tasty Rice contain?

The reference serving is 50 g, roughly one and a half scoops. The 1 kg tub holds 20 of them. Each serving provides around 190 kcal, 39 g of carbohydrate of which less than 0.5 g is sugars, 3.5 g of protein, less than 0.5 g of fat of which less than 0.1 g is saturates, 0.9 g of fibre and less than 0.01 g of salt. The full table appears in the nutritional values tab.

Two figures should be read together. The 39 g of carbohydrate against less than 0.5 g of sugars: the intake is almost entirely starch, not sucrose. And the 190 kcal, a high density for a volume that stays easy to get down — which explains the product's main use, hitting a calorie total when your appetite no longer keeps up.

One clarification is called for on vitamins and minerals. Rice contains them naturally, but the manufacturer publishes no quantities. Without a stated content, there is no way to check the 15% of the nutrient reference value per portion that European regulation requires before anything can be said about them. So we repeat no vitamin claim here. On the carbohydrate itself, no nutrition claim exists: neither “high in carbohydrate” nor “source of carbohydrate”. What remains true is what the serving contains.

How do you prepare Tasty Rice?

Pour 50 g of powder into 200 to 250 ml of hot water, milk or plant drink, and mix. The texture thickens in one to two minutes; adjust the liquid depending on whether you want it as a cream or as a porridge. To avoid lumps, first slake the powder in a little cold liquid, then top up with the hot liquid while stirring.

Three moments of use. 45 to 60 minutes before a session, so you arrive with full stores and no heavy stomach. Within the 30 minutes afterwards, often paired with a serving of protein, which gives you a dessert cream that is complete in macronutrients. Or at breakfast, in place of a bowl of cereal.

One to two servings a day cover almost every use. The manufacturer states no course length, and there is no reason to set one: this is a carbohydrate food, not an active ingredient. You eat it on the days your needs justify it and stop on the others, with no tapering.

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

The product is aimed first at those who need to raise their calorie intake: lean builds bulking, athletes with a high training volume, difficult appetites on waking. It is also useful when a solid meal will not go down before training.

The allergens deserve careful reading. The Choco-Monky flavour contains GLUTEN and SOYA: it is ruled out in cases of coeliac disease or soya allergy. The other seven are gluten-free by composition, but the facility also handles milk proteins, soya, eggs, gluten, fish, celery, sulphites, peanuts and crustaceans; cross-contamination remains possible, which makes them unsuitable for a severe allergy. The manufacturer advises against it for women who are pregnant or breastfeeding without prior medical advice, and it is not intended for children.

What you should not expect from it: this is not a slimming product, and nothing makes it more filling than any other starch. Nor is it a protein source, at 3.5 g per serving. And it makes no digestion easier: no digestive claim is authorised for rice flour. Any question about an intolerance is one for your doctor or your pharmacist.

Tasty Rice or oat flour?

These are the two carbohydrate powders that end up in the same cupboards, and they are not for the same moment.

Oat flour is the better choice in three cases. At breakfast on an ordinary day, because its fibre — several grams per 100 g, against 1.8 g here — stays with you longer. During a cutting phase, for the same reason. And when you are after a genuine plant protein contribution in the same bowl, which rice cream does not give you.

Tasty Rice wins when digestion has to be quick and unobtrusive: before a session, or just after, where oat fibre becomes a drawback. It also wins on texture and on neutrality in cooking. For a powder that is faster still and tasteless, to drink during training, it is neither of these two you should be looking at but maltodextrin. To compare two tubs, divide the price by the weight then look at the carbohydrate per 100 g: that is where the real gap lies.

Frequently asked questions

How many servings does a 1 kg tub contain?

Twenty servings of 50 g. At one serving a day, a little under three weeks; on training days only, comfortably more than a month. Keep the tub closed, in a dry place away from light, and observe the date shown on the packaging.

Which flavour should you choose for cooking?

The Nature flavour. With no pronounced flavouring and no colour, it works in pancakes, in a cake or in a savoury preparation without the taste getting in the way. The flavoured versions are made to be eaten as they are, as a cream or a porridge, and lend themselves poorly to use as an ingredient.

Is rice cream gluten-free?

They are by composition, with one exception. The Choco-Monky flavour is not: it contains speculoos biscuit, and therefore wheat. And none of the eight is suitable for coeliac disease, since the manufacturing facility handles gluten. Check the packaging of the flavour you buy.

What can you use instead of rice cream?

Oat flour for a breakfast equivalent, maltodextrin or cyclic dextrin for carbohydrate to drink during training, or ordinary rice flour if you are happy to cook it. That cooking is what steam pre-cooking saves you, and nothing else.

Can it be mixed with whey?

Yes, and that is the most common use. A 50 g serving with a serving of protein gives you a bowl of around 39 g of carbohydrate and 25 to 30 g of protein depending on the powder. Prepare the rice cream first, let it cool to lukewarm, then stir in the protein: poured into a scalding liquid, it goes lumpy.

Is there sugar in Tasty Rice?

Less than 0.5 g per 50 g serving. The sweet taste of the flavoured versions comes from sucralose, an intense sweetener, and not from added sugar. The 39 g of carbohydrate is rice starch.

What recipes can you make with it?

Porridge, dessert cream, pancakes, a cake base. We have gathered the preparations that genuinely work in a dedicated article on rice cream recipes, rather than making them half of this page.

Where can you buy Life Pro Tasty Rice?

The flavours can be ordered from this page, and we ship throughout France and Europe. The question that comes up most in store is not the brand but the flavour: this is a product you eat every day, and a flavour that is too pronounced soon palls. In our Vendargues shop, about ten minutes from Montpellier, we often advise starting with Nature when the use is culinary, and keeping a chocolate flavour for morning bowls.

The rest of the carbohydrate range can be found in our sports nutrition section.

What is Naughty Boy creatine?

Naughty Boy Creatine is pure, micronised creatine monohydrate. A 5 g serving provides 5,000 mg of creatine monohydrate, with zero calories, zero carbohydrate and zero fat. The manufacturer states a micronisation of 200 mesh, meaning a very fine powder that dissolves without lumps.

Naughty Boy is a British brand. On this product, there is nothing to comment on other than the raw material: the ingredient list runs to a single line, with no colouring, no artificial flavouring, no preservative, and no sweetener or bulking agent in the unflavoured version.

The formats in the catalogue: 150 g, 300 g, 450 g and a 120-capsule version. The 300 g format comes in an unflavoured version and in flavoured versions — Lemon + Lime, Fresh Orange, Blue Razz Bon Bons, Pink Lemonade and Strawberry — while the 150 g and 450 g formats are offered unflavoured. The rest of the brand can be browsed in our Naughty Boy section, and the other products in the category in our creatine monohydrate selection.

What does a serving of Naughty Boy creatine contain?

Creatine monohydrate is the only molecule in this catalogue with a health claim genuinely authorised in Europe for performance. The official wording is as follows: creatine increases physical performance in successive bursts of short-term, high intensity exercise. This claim may only be used if the product provides at least 3 g of creatine per day — which is the case here, even at the half serving. In a category where almost nothing can legally be asserted, that is an exception worth knowing about.

A second claim exists, less well known, and it concerns those over 55: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years. It is conditional on an intake of 3 g per day combined with resistance training carried out at least three times a week. Here again, this is a regulatory fact, not a sales argument.

On micronisation, let us stay measured. A 200 mesh powder dissolves better and settles less at the bottom of the glass: that is a real convenience. It does not, on the other hand, change the amount of creatine the body absorbs, and an ordinary creatine monohydrate, well stirred, does exactly the same job. It is an advantage of texture, not of effectiveness, and it should be presented as such.

The formula contains no additives: no colouring, no preservative, no filler. It suits vegetarian and vegan diets, and it is naturally gluten-free. Note, however: the flavoured versions necessarily contain a flavouring and a sweetener, which are absent from the unflavoured version. If you want the single-ingredient formula, choose the unflavoured version.

Ingredient list

Unflavoured version: 100% pure creatine monohydrate, micronised (200 mesh). Single ingredient.

Flavoured versions: the composition also includes a flavouring and a sweetener. Refer to the label of the flavour you receive, as the detail is not disclosed in the data available to us.

No declared allergens. Gluten-free. Suitable for vegetarian and vegan diets. The manufacturer does not disclose the dose per capsule for the 120-capsule format: refer to the packaging.

How do you take Naughty Boy creatine?

Serving: 3 to 5 g a day. Liquid: 200 to 250 ml of water or juice. Timing: the time of day does not matter. Frequency: one serving a day, every day, including rest days. Duration: continuous; the manufacturer suggests a one-week break after eight weeks of use.

The most important point, and the one least often understood: creatine is not taken "before the session". Its effect rests on the gradual saturation of the muscle, which takes one to two weeks to build up and which does not depend on when you take it. Take it whenever you are most certain to remember — at breakfast, in your evening shaker, it makes no difference. Consistency counts, the schedule does not.

Rest days count as much as the others. This is the most common mistake with this product: stopping at the weekend lets muscle stores fall back, and you lose the benefit of the preceding weeks. One serving every day, without exception.

The loading phase is optional. You can saturate faster by taking 20 g a day for five days, but that brings nothing extra after a month — and it causes digestive discomfort in a lot of people. Three to five grams a day, patiently, gives the same result.

Drink more during the period you are taking it. Creatine draws water into the muscle; increasing your fluid intake is a simple precaution and one systematically recommended by manufacturers. Being unflavoured, the powder mixes without any trouble into a pre-workout, a protein shaker or a fruit juice.

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

It suits any adult taking part in a sport involving short, intense efforts: weight training, sprinting, team sports, combat sports. Along with protein, it is the best-documented supplement in the shop, and one of the very few whose effect is recognised by European regulation.

It is not suitable for under-18s, nor for pregnant or breastfeeding women. The manufacturer asks that you seek the advice of a healthcare professional in the case of kidney or heart problems, or ongoing treatment. This point is not negotiable: if you have a known kidney condition, speak to your doctor before buying, not after.

What you should not expect from it. Creatine does not make you lose weight, does not replace training and has no effect at all in someone who does not train. Nor does it artificially "puff you up": the one- to two-kilo weight gain seen at the start of a course is water held in the muscle, which is normal and harmless — but better known before you step on the scales.

One last point, often misunderstood: roughly one person in five responds little or not at all to creatine, because their muscle stores are naturally high already. This shows up on no label and cannot be predicted. If after two months of regular use you notice nothing, it is neither the product's fault nor yours.

Creatine monohydrate or Creapure?

This is the comparison that comes up every time, and the answer is simpler than people think.

Creapure is a creatine monohydrate, manufactured in Germany under a registered trade mark. The molecule is strictly the same; what changes is the manufacturing process and the level of impurity control. For someone who wants maximum traceability, our Creapure section meets that requirement, at a higher price.

A good-quality standard creatine monohydrate does the same job. That is what we say over the counter, and we stand by it: the molecule is identical, the European claim is the same, and the effect depends only on how consistently you take it. The price premium buys a guarantee of process, not extra results.

As for the other forms, let us be direct: creatine HCL and Kre-Alkalyn are more expensive and have never demonstrated any superiority over monohydrate. They are of interest to the rare people who digest the classic form poorly, which is a good reason — the only one.

Frequently asked questions

How much creatine per serving?

5 g of creatine monohydrate per full serving, or 3 g at the half serving. Both doses allow the European claim to be made, which requires at least 3 g a day. Count on 30 servings of 5 g for the 150 g format, 60 for the 300 g and 90 for the 450 g.

What is the best time to take it?

The one you will remember every day. Creatine works through gradual saturation of the muscle, over one to two weeks: when you take it makes no difference at all, contrary to what you often read. Consistency, on the other hand, makes an enormous one.

Do you need a loading phase?

No, it is optional. Twenty grams a day for five days saturates faster, but after a month the result is identical to that of a daily 3 to 5 g intake. Loading also causes digestive discomfort in a lot of people.

Should you take it on rest days?

Yes, absolutely, and this is the most common mistake. Stopping at the weekend lets muscle stores fall back and cancels out part of the work of the preceding weeks. One serving every day, training or not.

Does creatine cause weight gain?

A gain of one to two kilos is common at the start of a course: it is water held in the muscle, not fat. It is normal, harmless, and it even contributes to the effect you are after. Better to know it before stepping on the scales.

What is the difference between the unflavoured and the flavoured versions?

The unflavoured version contains only one ingredient: creatine. The flavoured versions add a flavouring and a sweetener. If you mix your creatine into a shaker or a juice, the unflavoured version is more versatile and its ingredient list shorter.

What is the dose for the capsule version?

The manufacturer does not disclose the dose per capsule in the data available to us, for the 120-capsule format. Refer to the label of the product you receive, and work out how many capsules are needed to reach 3 to 5 g a day.

Where to buy Naughty Boy creatine?

The 150 g, 300 g, 450 g and 120-capsule formats can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is the first product we recommend to someone starting out in weight training, even before a protein: few supplements are as well documented, and none is as simple to use. The rest of our selection can be browsed in the sports nutrition section.

What is IO Genix Casein Cream?

IO Genix Casein Cream is a micellar casein powder to which the manufacturer has added crunchy pieces distributed through the tub. A 30 g scoop provides 22 g of protein for 115 kcal. The 900 g tub contains exactly 30 scoops, and the flavours on offer include Nutchoc and Salted Peanut.

Casein makes up roughly 80% of milk protein. Its distinctive feature is physical before it is nutritional: on contact with the acidity of the stomach, it forms a gel that dissolves slowly. The amino acids are therefore released gradually, over several hours, whereas a whey is absorbed in under an hour. That is why it is traditionally placed in the evening rather than around the session.

This product differs from classic casein on one simple point: it is designed to be eaten with a spoon as much as drunk from a shaker. With little liquid it gives a thick cream; the crunchy pieces stay crunchy. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our caseins section.

What does a scoop of Casein Cream contain?

The per 100 g column is calculated from the per-scoop values published by the manufacturer. Two lines are missing from the manufacturer's data and we will not invent them: the saturates content and the sugars content are not disclosed. The label on the tub you receive is the definitive reference, all the more so as the composition of the pieces varies from one flavour to another.

22 g of protein for 115 kcal is an excellent ratio for a product eaten like a dessert. For context: a shop-bought fruit yoghurt runs at around 4 g of protein per 100 kcal. Here you are more than five times better off, which changes everything if you are trying to hold a high protein total without blowing up your calories.

The two micronutrients are worth pausing on, because they are genuinely dosed and not merely sprinkled in. With 240 mg of calcium, one scoop covers 30% of the nutrient reference value: calcium is needed for the maintenance of normal bones and contributes to normal muscle function. Nothing surprising for a dairy product, but it is a real bonus. Vitamin B6, at 0.42 mg, likewise covers 30% of the reference value and contributes to normal protein and glycogen metabolism — the addition is consistent with a protein product.

On the protein itself, the only wording authorised in Europe is this one: protein contributes to a growth in and the maintenance of muscle mass. It is true, it is enough, and it calls for no flights of rhetoric. The earlier version of this page spoke of a night-time anabolic window, anti-catabolic action, prolonged satiety and an enzyme complex presented as a digestive advantage: none of those statements is authorised or verifiable, and all have been removed.

Ingredients list

Micellar casein (MILK), Lactomin whey protein concentrate (MILK), crunchy pieces varying by flavour, natural flavourings, DigeZyme enzyme complex (amylase, protease, lactase, lipase, cellulase), sweetener (stevia extract), vitamin B6 (pyridoxine hydrochloride), emulsifier (sunflower lecithin).

Contains MILK. May contain traces of GLUTEN, EGGS, SOYA, NUTS and PEANUTS. The composition of the crunchy pieces changes according to the flavour: check the label on the tub you receive if you have an allergy.

How do you take Casein Cream?

Dose: 30 g, or one scoop. Liquid: 200 to 250 ml for a shaker, 100 ml for a cream texture. Timing: 45 minutes before bed, as a snack, or after training. Frequency: one scoop a day, do not exceed. Duration: the manufacturer recommends daily use for at least six weeks.

Preparing it as a cream is the real point of the product, and that is how it should be judged. With 100 ml of liquid and fifteen minutes in the fridge, the powder sets and gives a thick dessert to be eaten with a spoon. With 250 ml you get a classic shake, decent but nothing remarkable — you may as well take a standard casein, which is cheaper. Buy this product for the cream, not for the shake.

The liquid is chosen according to your goal. With water, you stay at 115 kcal. With skimmed milk, reckon on another hundred calories or so and a higher protein intake. With a plant-based drink, the texture is thinner and the result often less firm.

A shaker is enough, but a blender gives a more uniform texture for the cream version. The crunchy pieces do not dissolve; that is normal and that is the point. Close the tub properly: moisture softens them, and a badly closed tub ends up with soggy pieces.

One scoop in the evening does not replace a meal. It completes a day whose protein total matters more than the timing of each intake — that is the best-supported view today, and it is better said than keeping alive the idea of a magic window. If what you need is a fast intake after the session, whey isolate is what to turn to.

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

It suits the person who cracks in the evening in front of a dessert and is looking for an alternative that does not ruin their day. It also suits anyone who struggles to reach their protein total, people in a calorie deficit who want a filling and indulgent product, and those who are tired of shakes.

It is not for people who are lactose intolerant or allergic to milk proteins, since casein and whey are both derived from milk. Nor is it for vegans. The manufacturer does not recommend it for children under 12, asks pregnant and breastfeeding women as well as people on medical treatment to seek professional advice, and sets the daily dose at 30 g.

Nor is it for you if you are looking for a fast-absorbing protein around the session: that is not what a casein does, and the slowness that is its strength in the evening becomes a drawback at that moment.

What not to expect from it: casein does not make you lose weight, burns nothing during the night and does not replace a complete meal. Nor is it a digestive product: the presence of enzymes in the formula is not a claimable digestive benefit, and if that is your need, our digestive enzymes section deals with the subject in its own right.

Evening casein or whey, which should you choose?

Both come from milk, they do not behave in the same way, and the choice is simpler than people think.

Whey is absorbed quickly, in under an hour. It is the better choice around training, at breakfast, or whenever the point is to deliver amino acids fast. It is also thinner, and therefore easier to drink in large quantities.

Casein forms a gel in the stomach and digests slowly. It is the better choice in the evening, as a snack that has to last, or when you want something substantial rather than a drink. With this particular product there is an added argument that whey will never have: the dessert texture and the crunchy pieces, which change the experience entirely.

If your goal is bulking, neither is enough on its own: it is the calorie total that decides, and our bulking section answers that question better. And if you are simply after a protein snack to take with you rather than a powder to prepare, have a look at our protein snacks.

Frequently asked questions

Do the crunchy pieces stay crunchy?

Yes, in the preparation, since they do not dissolve. They do soften, however, if the tub takes in moisture: close it carefully and keep it dry. That is the only storage precaution that really matters with this product.

How many scoops are there in the 900 g tub?

Exactly 30 scoops of 30 g. At one scoop a day, the tub covers a full month, which corresponds to half of the six-week period of use the manufacturer recommends.

Can it be made into a pudding?

That is in fact its best use: 30 g of powder in 100 ml of liquid, fifteen minutes in the fridge, and you get a thick cream to be eaten with a spoon. With 250 ml you fall back on an ordinary shake and the point of the product is largely lost.

Is it suitable for people who are lactose intolerant?

No. Micellar casein and whey concentrate are both derived from milk and contain lactose. If that is your problem, a whey isolate, whose lactose content is far lower, is a much more suitable choice.

Which flavours are available?

The flavours listed by the manufacturer, including Nutchoc and Salted Peanut. The complete, up-to-date list is that of the variants offered on this page: that is the definitive one, as the manufacturer's documentation is not always in step with deliveries.

Does it really have to be taken before sleeping?

That is the most logical moment, 45 minutes before bed, because its slow digestion lends itself to it. But your day's protein total matters more than the hour of each intake. If the evening does not suit you, an afternoon snack works very well.

Can it be cooked with?

It stands up poorly to cooking, as all caseins do: it thickens too much and the crunchy pieces lose their point. Keep it for cold preparations. For protein baking, a plain whey or a purpose-made powder behaves far better.

Where can you buy IO Genix Casein Cream?

The 900 g 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 recommend to those who tell us they hold their diet together all day and let go of it all at ten in the evening: a 115 kcal cream settles the problem better than a resolution. The rest of the section can be browsed in our sports nutrition range.

What is IO Genix peanut butter?

This is a peanut butter with a minimal ingredient list: 99.5% skinless roasted peanuts, plus 0.5% roasted peanuts with skins and sunflower oil. No added sugar, no sweetener, no emulsifier, no palm oil. Two textures are listed: smooth and crunchy.

With this kind of product, the ingredient list is the only criterion that really counts, and this one is about as short as you could hope for. Most supermarket peanut butters add sugar, salt and a palm fat to stop the oil separating out. None of that here — which is also why the oil rises to the top, something we will come back to.

The product joins our peanut butter and IO Genix ranges. It is a food, not a supplement: it belongs next to the oats, not next to the capsules.

What does a serving contain?

* Columns calculated from the per 100 g values. Three figures are missing from the labelling we were given: sugars, saturates and the fibre content, described as “naturally present” without a number. The net weight of the jar is not specified either.

One value strikes us as needing verification, and we would rather say so: the label declares 1.35 g of salt per 100 g and presents it as “naturally present”, even though the ingredient list contains no added salt and unsalted peanuts contain far less than that. We are reproducing the manufacturer's figure without correcting it, and we would encourage you to read the label on the jar you receive if you are watching your salt intake.

The figure that defines this product is 58 g of fat per 100 g, i.e. 666 kcal. That is a lot, it is entirely normal, and it is the first thing to take on board: a level tablespoon is roughly 20 g, so 133 kcal. Two generous spoonfuls eaten standing in front of the cupboard easily come to 300 kcal. Peanut butter is an excellent food; it is not a light one.

The second figure is the 26 g of protein per 100 g. An honest clarification is needed here: that represents 15.6% of the energy value, which clears the threshold for the “source of protein” claim (12%) but not the one for “high in protein” (20%). And above all, peanut protein is not a complete protein: its essential amino acid profile is limiting, particularly in methionine and lysine. A 20 g serving gives you 5.2 g of protein: that is a bonus, not a source.

Peanuts naturally supply iron, magnesium, phosphorus, manganese, copper and selenium. Since none of these contents is quantified, no regulatory wording can be used for these minerals, and we will not use any.

How should you use this peanut butter?

Amount: 10 to 30 g per serving depending on your goal. Base: toast, oats, pancakes, fresh fruit. Timing: breakfast or a snack. Frequency: one to two servings a day. Duration: none, it is a food.

The manufacturer's guidelines are useful because they turn grams into real situations. 10 to 15 g to enrich a dish or a light snack. 20 to 25 g for a full breakfast or a post-session snack. 30 g at most when the aim is to add energy. Beyond that, you are mostly adding calories.

The one thing that makes all the difference, and that nobody does: weigh it out the first time. Twenty grams of peanut butter is a good deal less than people imagine. Once you have the visual reference, the spoon is enough.

With no emulsifier, the oil rises to the top when the jar stands still: that is the sign of a product with no stabilising additive, not a fault. Stir the jar thoroughly the first time you open it, right down to the bottom, then store it the right way up. Some people keep it upside down between uses, which redistributes the oil.

In the kitchen it holds up very well in pancakes, cookies or a satay sauce. Its most useful pairing is still the simplest: a spoonful stirred into a bowl of oat flour, which turns a carbohydrate breakfast into a complete meal.

Who is this peanut butter for, and who is it not for?

It suits anyone trying to push their calories up without eating more volume: it is one of the most energy-dense foods in the catalogue, and one spoonful adds 133 kcal effortlessly. For mass gain, it is a far more pleasant lever than a gainer. It also suits anyone who reads labels: at 99.5% peanuts, there is not much to argue with.

It contains PEANUTS, and traces of ALMONDS, HAZELNUTS, CASHEW NUTS, PISTACHIOS, MACADAMIA NUTS, MILK and SOYA are possible. If you are allergic to peanuts or tree nuts, this product is obviously out — and peanut allergy is one of the most severe there is. Keep out of reach of children.

It is not suitable during a strict calorie deficit unless you weigh it scrupulously: 58 g of fat per 100 g does not forgive guesswork. Nor is it suitable if you are watching your salt intake and have not checked the value discussed above.

What you should not expect from it: it is not a protein source. Five grams per spoonful, with an incomplete amino acid profile, replaces no shake and no piece of meat. Nor is it a “health” product: peanuts do supply good fatty acids, but no claim can be used here in the absence of quantified contents. It is a dense, tasty and honestly formulated food. Nothing more, and that is already a great deal.

Peanut butter or a protein spread?

This is the comparison that comes up over the counter every single day, and it comes down to what you are trying to solve.

A protein spread, like the ones in the Grenade range, supplies around 20 g of protein per 100 g — less than this butter — but it answers a sugar craving that plain peanut butter does not satisfy. It is sweetened with polyols, with the laxative warning that goes with them, and its ingredient list is a great deal longer. It is the right choice if your problem is the chocolate spread in the cupboard.

Peanut butter wins on three concrete points: 26 g of protein per 100 g against 20, an ingredient list two lines long, and no polyols, so no risk of digestive discomfort. It also costs considerably less per kilo. It is the default choice unless you specifically need a dessert flavour.

And if your goal really is to increase your protein intake, neither of them is the answer: a serving of protein powder supplies 25 g for 120 kcal, whereas you would need 100 g of peanut butter and 666 kcal for a comparable result. The other snack formats can be compared in our protein snacks range.

Frequently asked questions

Why does the oil rise to the top?

Because there is no emulsifier and no palm fat in the formulation. That is normal behaviour for a peanut butter made of 99.5% peanuts, and it is rather a good sign. Stir it thoroughly, right down to the bottom of the jar, the first time you open it: the texture becomes even again.

How many calories in a spoonful?

A level tablespoon is around 20 g, so 133 kcal, 5.2 g of protein and 11.6 g of fat. That is the most useful reference point on this page: two generous spoonfuls easily go past 300 kcal, and that shows up in a day's totals.

Smooth or crunchy?

The formulation is the same, only the texture changes: smooth on one side, with pieces of peanut on the other. The smooth blends better into porridge or a sauce; the crunchy works better on toast. It is a preference, not a nutritional criterion.

Does it contain added sugar?

No, the ingredient list contains none: only roasted peanuts and a touch of sunflower oil. The 14 g of carbohydrate per 100 g come naturally from the peanuts. The breakdown of the “of which sugars” line is not published by the manufacturer, however.

Is it a good source of protein?

It is a “source of protein” in the regulatory sense, but not in the sense you mean. Twenty grams of product supplies 5.2 g of protein, with an incomplete amino acid profile, limiting in particular in methionine and lysine. It is a bonus on a slice of toast, not a building block of your daily total.

How long does an opened jar keep?

Several weeks at room temperature, away from light. With no preservative, the only risk is the fats going rancid, which announces itself immediately in the taste. As the net weight of the jar is not in our data, check it on the label to estimate how long yours will last.

Is it suitable for vegans?

Yes. The only ingredients are roasted peanuts and sunflower oil, both of plant origin. Do note, however, the possible traces of milk flagged by the manufacturer, as well as those of several tree nuts.

Where can you buy IO Genix peanut butter?

Both textures can be ordered from this page, and we ship throughout France and Europe. It is a cupboard staple that keeps for a long time: there is no need to stockpile five jars, but two are never too many.

At the Vendargues shop, about ten minutes from Montpellier, this is one of the few aisles where we advise turning the jar around before buying, whatever the brand. Two lines of ingredients is a good sign; seven, including sugar and palm fat, much less so. The habit is worth keeping for any supermarket shop.

What is IO Genix Ashwagandha KSM-66?

IO Genix Ashwagandha KSM-66 is a capsule supplement based on a dry ashwagandha root extract (Withania somnifera), standardised to 5% withanolides. The bottle holds 60 capsules for a net weight of 36 g, which is two months of use at one capsule a day.

Ashwagandha is a plant from traditional Indian medicine, grown mainly in India and in Rajasthan. Its Sanskrit name literally means “smell of horse”, in reference to that of its fresh root. It is this root, and not the leaves, that is used here — the distinction matters, as the two parts of the plant have neither the same composition nor the same regulatory framework.

The mention KSM-66 denotes a standardised root extract produced by a specialist Indian supplier. “Standardised to 5% withanolides” means that the concentration of withanolides — the plant's characteristic compounds — is guaranteed to be consistent from one batch to the next. That is genuine quality information: a raw root powder offers no guarantee of the kind. The rest of the Spanish range can be found in our IO Genix section, and the other products in the category in our ashwagandha section.

What does one Ashwagandha KSM-66 capsule contain?

One figure is missing, and it is the most important one: the manufacturer publishes the standardisation at 5% withanolides, but not the amount of extract per capsule. We will not invent it and we will not deduce it from the net weight, which includes the maltodextrin, the shell and the anti-caking agent. Without that value it is impossible to compare this product precisely with another extract on the market. The label on the bottle you receive is the only reliable source on this point, and that is where to look.

What can be said, on the other hand, is what the standardisation is worth. An extract standardised to 5% withanolides is a serious extract: it is the reference level for this plant, and it guarantees a consistency that raw root powders — often cheaper — never provide. You know that each capsule resembles the last, which is the basic condition for a two-month course.

On the regulatory side, we have to be blunt: no health claim is authorised in Europe for ashwagandha. Not for stress, not for tiredness, not for sleep, not for mental balance, not for performance. The term “adaptogen” itself has no European regulatory standing. A great deal is written about this plant; none of it can appear on a French product page, and we will not be writing any of it.

If your concern is tiredness, be aware that there are ingredients for which claims genuinely are authorised: magnesium and vitamin B6 contribute to the reduction of tiredness and fatigue. Those are validated wordings, and you will find them in our magnesium and vitamin B sections.

Ingredients list

KSM-66 (dry ashwagandha root extract, Withania somnifera (L.) Dunal), maltodextrin, capsule (GELATINE), anti-caking agent (magnesium salts of fatty acids).

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

How do you take Ashwagandha KSM-66?

Serving: 1 capsule. Liquid: a glass of water. Timing: with a meal, morning or evening depending on your routine. Frequency: one serving a day, never more. Duration: 4 to 6 weeks minimum, 2 to 3 months for a full course.

Taking it with a meal is the only technical instruction on this page, and it is justified. A concentrated plant extract goes down better with food than on an empty stomach, and the presence of fat in the meal favours the absorption of the plant's lipophilic compounds. An extract swallowed on an empty stomach is not dangerous, it is simply less well used and sometimes less well tolerated.

Morning or evening: the manufacturer leaves the choice open. In practice, pick the moment you are sure of keeping to every day for two months. A product taken irregularly allows no conclusion at all, and that is where most courses fail — not on the dosage.

The manufacturer puts the minimum at 4 to 6 weeks and the full course at between 2 and 3 months. A 60-capsule bottle covers exactly two months: that is consistent, and it means one bottle equals one course. Do not run courses back to back indefinitely without speaking to a healthcare professional — we explain why just below.

The product does not combine with anything in particular, and that is for the best: introduce it on its own, without changing anything else at the same time. If you are already taking a ZMA or melatonin, wait a fortnight before adding anything, otherwise you will never know what is producing what.

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

It is aimed at a healthy adult who wants to try a properly standardised plant extract, in one simple daily serving. It is the most convenient format in the category: one capsule, one meal, two months.

The contraindications here are specific and they should be read before buying. The manufacturer advises against the product for pregnant and breastfeeding women without medical advice, requires a compulsory medical consultation in case of hyperthyroidism, and asks that you avoid combining it with sedatives without medical supervision. The product should be kept out of reach of children.

One further element is worth knowing, and it comes from a French authority rather than from the manufacturer. In 2024, ANSES published an opinion on food supplements containing ashwagandha and called for vigilance, notably because of cases of liver damage reported to the nutrivigilance scheme. The agency recommends avoiding the consumption of these supplements in pregnant and breastfeeding women, children and adolescents, and people with a liver or thyroid condition. That is not a reason to give up if you are in good health; it is a reason to respect the dose, not to run courses back to back without advice, and to seek medical advice at the slightest unusual sign.

The capsule is made of gelatine: this product suits neither vegetarians nor vegans. It may also contain traces of gluten, nuts, peanuts, eggs, milk, sulphites, fish and soya.

What you should not expect from it: it is neither a sleeping pill, nor an anxiolytic, nor a treatment. Anxiety that takes hold, lastingly disturbed sleep or unexplained tiredness are matters for a doctor, who will make a diagnosis where a capsule will do nothing. Nor is it a sports performance product.

Ashwagandha or magnesium, which should you choose?

The two cross paths in the same baskets, and one of them is regulated where the other is not.

Magnesium is a mineral with a defined nutrient reference value and several authorised claims, including its contribution to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Dietary magnesium intakes are frequently insufficient in France, which gives supplementation a clear basis. It is also the cheaper of the two, and the one whose contraindications are the lightest.

Ashwagandha belongs to another category: a concentrated plant extract, with no authorised claim, with real contraindications and a vigilance opinion from a health agency. It makes sense if it is this particular plant that interests you, with full awareness of the facts, and if none of the situations listed above applies to you.

Our advice over the counter is consistent: start with magnesium, on its own, for a month. If the need persists, ashwagandha can come afterwards. Introducing both on the same day will teach you nothing, and stacking a ZMA, a multivitamin complex and a plant extract is expensive for zero information.

Frequently asked questions

What does “standardised to 5% withanolides” mean?

That the concentration of withanolides, the root's characteristic compounds, is guaranteed to be consistent from one batch to the next. It is the reference level for this plant and a genuine mark of regularity, which raw root powders do not offer. It says nothing, however, about the amount of extract per capsule.

How much extract is there per capsule?

The manufacturer does not publish it, and we are not going to guess. The net weight of 36 g for 60 capsules includes the maltodextrin, the shell and the anti-caking agent, and therefore allows no calculation. The label on the bottle you receive is the only reference.

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

The manufacturer leaves the choice open, the only firm instruction being to take it with a meal. Settle on the moment you will keep to every day for two months: regularity counts for far more than the exact hour with this kind of course.

What does ANSES say about ashwagandha?

In an opinion published in 2024, the agency called for vigilance over supplements containing this plant, notably because of reported cases of liver damage. It advises against their consumption by pregnant and breastfeeding women, by children and adolescents, and by people with a liver or thyroid condition.

Are these capsules suitable for vegetarians?

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

How long does one bottle last?

Two months exactly: 60 capsules, one a day. That matches the full course suggested by the manufacturer, who puts the minimum at four to six weeks. One bottle therefore equals one course, which keeps the arithmetic simple.

Can it be combined with a sleeping pill or a sedative?

Not without medical supervision: the manufacturer explicitly asks that you avoid combining it with sedatives. If you are on treatment of that kind, the question is one for your doctor or your pharmacist before the purchase, not after opening the bottle.

Where can you buy IO Genix Ashwagandha KSM-66?

The 60-capsule bottle can be ordered from this page, and we ship all over France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is a product in front of which we take the time to explain what the regulations forbid us from promising: customers often arrive with expectations formed elsewhere, and it is better to reset them before the purchase than after. The rest of the range can be browsed in our sports nutrition section.

What is IO Genix Vitamin B Complex?

IO Genix Vitamin B Complex is a B-group vitamin complex in tablet form. One tablet brings together all eight B vitamins, plus 50 mg of inositol and 50 mg of choline bitartrate. The bottle holds 60 tablets, and the intended dose is one tablet a day: two months of use per bottle.

The B vitamins form a group of eight molecules that have little in common chemically, but that are all involved in turning nutrients into energy the cell can use. That is the historical reason for grouping them under a single letter, and it is also why they are so often sold together rather than one by one.

The tablet format changes one concrete thing compared with capsules: it makes it possible to fit ten ingredients into a single unit to swallow. On a complex of this size, a capsule would have called for two or three doses a day. The rest of the Spanish range can be browsed in our IO Genix aisle, and the other products in the category in our vitamin B aisle.

What does one Vitamin B Complex tablet contain?

Every dosage exceeds the nutrient reference value, and that is normal on this type of product. The B vitamins are water-soluble: whatever the body does not retain leaves in the urine, which explains the comfortable safety margin they enjoy and why manufacturers do not hesitate to go up to 300 or 400% of the reference value. That said, a high dosage does not make a supplement more effective; it simply compensates for absorption that is never complete.

All eight B vitamins carry authorised claims in Europe, and there is no reason to stray from them. The broadest concern five of them: vitamins B2, B3, B6, B9 and B12 contribute to the reduction of tiredness and fatigue, and vitamins B1, B2, B3, B5, B6, B8 and B12 contribute to normal energy-yielding metabolism. To these are added, among others, the normal functioning of the nervous system (B1, B2, B3, B6, B8, B12) and normal red blood cell formation (B6, B12).

Two ingredients in the formula call for a word of clarification. Inositol has no authorised claim in Europe: it is present, it is not banned, but nothing can be promised about it. Choline does have authorised claims, except that they are conditional on a minimum intake these 50 mg do not reach. Put another way, those two lines fill out the label more than they change the product, and it is better to know that.

One detail of form with practical consequences: vitamin B3 is supplied as nicotinamide, not as nicotinic acid. It is the form that does not bring on the well-known hot flush with facial redness that some niacins trigger at this dosage. At 54 mg, the question would arise with the other form.

Ingredients list

Anti-caking agent (magnesium stearate), vitamin B3 (nicotinamide), inositol, choline bitartrate, pantothenic acid (calcium D-pantothenate), vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamine hydrochloride), vitamin B12 (cyanocobalamin), folic acid, biotin.

Information missing from the manufacturer's file: the list of allergens present in the manufacturing plant is not disclosed for this product. We will not invent it. Please refer to the packaging you receive.

How do you take Vitamin B Complex?

Dose: 1 tablet. Liquid: a large glass of water. Timing: in the morning, with breakfast. Frequency: one dose a day. Duration: a course of 2 to 3 months, which can be repeated.

Taking it with food is not a precaution of principle. A B complex taken on an empty stomach fairly often brings on passing nausea, particularly at these dosages, and a full stomach settles the problem in almost every case. It is the first thing we say to a customer who comes back telling us they cannot tolerate their B complex.

Why the morning rather than the evening? Because the B vitamins are involved in cellular energy production throughout the day, and because taking them late adds nothing. There is, on the other hand, nothing against moving the dose to lunchtime if breakfast is not something you do.

One sign worth knowing about so as not to worry needlessly: riboflavin turns the urine bright yellow. It is a commonplace phenomenon, with no pathological meaning whatsoever, and it shows up as early as the first or second tablet. It simply indicates that the excess is being eliminated, which is the normal behaviour of a water-soluble vitamin.

A course of two to three months corresponds exactly to one bottle or one and a half. This complex combines without any overlap with an omega 3, a vitamin D or a magnesium — three categories that provide no B vitamins and that cover other needs.

Who is Vitamin B Complex for, and who is it not for?

It suits an adult whose diet is irregular, someone going through a busy period, and more broadly anyone looking for a broad intake rather than an isolated vitamin. The manufacturer restricts it to adults.

Pregnant and breastfeeding women must seek medical advice before taking it, and that is not a stock phrase: vitamin B9 is a nutrient whose intake during pregnancy is monitored precisely, and it must not be improvised from a general-purpose complex. The same goes if you are on medication: several B vitamins interact with common drugs, and that question is one for your doctor or pharmacist, not a shop assistant.

A point about vegan diets, because it is the most frequent reason for buying in this aisle. The 3 µg of vitamin B12 covers 120% of the reference value, which is fine for a general intake. But B12 absorption saturates quickly at each dose, and the protocols intended for strict vegan diets rest on markedly higher dosages. If you consume no animal products at all, this tablet will probably not be enough on its own: talk it over with a healthcare professional and consider a dedicated B12.

What not to expect from it: it does not give you energy in the sense of a noticeable lift. B vitamins are not stimulants, they contain no caffeine, and you will feel nothing when you take them. They take part in the reactions that release energy from food, which is a very different thing. Nor does a B complex make up for a night's sleep.

B complex or multivitamin?

The two products look alike on the shelf and yet answer two distinct logics.

A multivitamin casts a wide net: vitamins A, C, D, E, K, the eight B vitamins, plus a series of minerals such as zinc, magnesium or selenium. The price of that breadth is that each nutrient is present at a more modest dosage, often around 100% of the reference value. It is the right choice when you do not know precisely what is lacking and you want a general-purpose base: our multivitamins aisle is there for that.

A B complex does the opposite: fewer ingredients, but dosages three to four times the reference value. It is the right choice when your aim is targeted — an unbalanced diet, a diet excluding animal products, persistent tiredness already discussed with a doctor.

And it has to be said plainly: taking both at once makes little sense, since the multivitamin already contains all eight B vitamins. Choose one or the other. If your priority is antioxidant defence rather than energy metabolism, vitamin C is what to look at, with a different logic again.

Frequently asked questions

Why do the dosages exceed 300% of the NRV?

Because the B vitamins are water-soluble: the body eliminates the excess in the urine, which gives them a wide safety margin. Manufacturers therefore raise the dosages to compensate for partial absorption. It is not a guarantee of greater effectiveness, simply common practice and safe at the levels given here.

My urine is turning bright yellow, is that normal?

Yes, entirely. It is riboflavin, vitamin B2, which is naturally an intense yellow colour. The phenomenon appears with the very first tablets, has no pathological meaning and stops when you stop taking them. It simply signals that the excess is being eliminated normally.

Is this complex enough for a vegan diet?

Not necessarily. The 3 µg of B12 covers 120% of the reference value, but absorption of this vitamin saturates at each dose and the protocols intended for strict vegans use far higher dosages. Take the advice of a healthcare professional and consider a dedicated vitamin B12.

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

It is possible but of little use: a multivitamin already contains all eight B vitamins. You would be stacking the same nutrients with no added benefit. Choose one or the other depending on whether you are after a broad base or a targeted intake of B vitamins.

What are inositol and choline for in the formula?

Inositol has no authorised claim in Europe. Choline does have them, but they assume a minimum intake that the 50 mg present here does not reach. Those two lines round out the label without genuinely changing the product's profile, and it is more honest to say so.

Does vitamin B3 cause flushing?

No, not in this form. The tablet supplies nicotinamide, not nicotinic acid. It is the latter that triggers the sensation of heat and facial redness from a few tens of milligrams upwards. With nicotinamide, the phenomenon does not occur.

How long does a bottle last?

60 tablets at one a day: two months exactly. As the course recommended by the manufacturer is two to three months, count on one bottle for a short course and one and a half for a long one.

Where can you buy IO Genix Vitamin B Complex?

The 60-tablet bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is the product we reach for when a customer is torn between eight separate bottles of B vitamins: one tablet in the morning settles the question, and the budget stays reasonable. The whole vitamin aisle can be browsed in our sports nutrition selection.

What is DailyLife's GoNuts spread?

DailyLife GoNuts is a cocoa-hazelnut spread reformulated to be high in protein and very low in sugars. Per 100 g it provides 25 g of protein and less than 1 g of sugars. The jar holds 350 g.

DailyLife is an Italian brand specialising in reformulated snack products — the idea is not to invent a new food, but to take a product everyone already knows and change its nutritional profile. Here the benchmark is obvious: a classic spread contains around 55 g of sugars per 100 g and 6 g of protein. The ratio is reversed.

What makes that possible is replacing the sugar with maltitol and adding whey protein. It is a deliberate formulation choice, with its advantages and its limits, and we set out both further down. The rest of the brand can be browsed in our DailyLife section, and the other spreads and nut butters in our peanut butter section.

What is in GoNuts?

25 g of protein per 100 g is a quarter of the jar. That is what genuinely sets this product apart from an ordinary spread, and the figure is accurate. In practice a generous slice takes about 20 g of product, so 5 g of protein: a worthwhile top-up at breakfast, not a main source. Do not count on it to cover your needs for the day.

We have to be blunt about what the manufacturer does not publish: fat, energy value and fibre do not appear in the data available to us. That is awkward on a high-fat product, and we would rather write it than line up a figure found elsewhere. Refer to the table printed on the jar you receive. What the ingredients list does tell us, on the other hand, is that two oils are present — shea and sunflower — and that there is no palm oil.

The point that deserves the most attention is maltitol. It is the first ingredient on the list: it is what replaces the sugar and what explains the “less than 1 g of sugars” line. Maltitol is a polyol; it does not count as sugar in regulatory terms, but it still provides calories and it is poorly tolerated in large amounts. The manufacturer flags it itself: excessive consumption may have laxative effects. That is not boilerplate, it is the reality of this family of sweeteners — and it is why we talk about slices of bread rather than one spoonful after another.

On the regulatory side, one point worth knowing: the wording “source of protein” is a controlled nutrition claim, which a product may carry as soon as 12% of its energy value comes from protein. No promise of results, on the other hand, is permitted. This product is a reformulated spread: pleasant, higher in protein than most, and nothing more.

Ingredients list

Sweetener: maltitol, whey protein (MILK), shea oil, low-fat cocoa powder, sunflower oil, milk powder, SOYA flour, emulsifier: SOYA lecithin, flavouring.

Allergens: MILK and SOYA. May contain traces of NUTS. No palm oil, no added sugars. Excessive consumption may have laxative effects.

How do you eat GoNuts?

Serving: 15 to 20 g at breakfast, 10 to 15 g as a snack. Base: wholemeal bread, crispbread, or as a recipe ingredient. Timing: morning or snack. Frequency: one to two servings a day. Duration: no notion of a course, it is a food.

Stir the jar before first use. The oil naturally rises to the surface during storage, as it does in any nut butter without a stabilising additive. One turn of a knife and the texture is even again. Without that, the first slice is oily and the bottom of the jar turns dry.

It cooks as well as it spreads. A spoonful in fromage blanc, in a bowlcake, in a protein pancake batter or as a muffin topping: that is often where it is at its most interesting, because it brings the cocoa-hazelnut flavour without the usual sugar load.

Keep the quantities sensible, and not for diet reasons. Maltitol is well tolerated in small servings and much less so when you get through half the jar in front of a film. Start with a 15 g serving to see how you tolerate it, since digestive sensitivity to polyols varies enormously from one person to another.

One last thing, and it is an obvious point that deserves writing down: this is not a main protein source. It rounds out a breakfast, it does not replace one. If your goal is protein intake, a scoop of protein powder does the job far more efficiently.

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

It is aimed at someone who likes spreads and is looking to cut the sugars in their breakfast without giving up the taste. It is a substitute product, and it is well designed for that. It also suits people who make their own snacks and want a low-sugar cocoa-hazelnut ingredient.

It is not suitable for people allergic to milk or soya, both of which are in the recipe. Traces of nuts are possible: if your allergy is severe, bear that in mind. Nor is it suitable for vegan diets, since the whey protein and the milk powder are dairy-derived.

It should be avoided if you digest polyols badly. Maltitol causes bloating and intestinal discomfort in some people, and the tolerance threshold varies a great deal. If you already know that chewing gum and “sugar-free” products upset you, this product will upset you too. With children, adjust the servings.

What not to expect from it. It does not make you lose weight, it replaces no meal and it is not a food supplement despite the 25 g of protein on the label. It remains a treat food, higher in protein and far less sugary than a classic spread — that is already reason enough to choose it, and no other is needed.

Protein spread or peanut butter?

That is the real trade-off in this section, and it is settled on composition more than on taste.

A pure peanut butter contains a single ingredient: peanuts. No sweetener, no emulsifier, no flavouring. It provides around 25 g of protein per 100 g, exactly the same order of magnitude as here, with higher fat but entirely plant-based and unprocessed. If your criterion is the simplicity of the ingredients list, our peanut butter section wins hands down.

GoNuts wins on cocoa-hazelnut flavour and on texture. A peanut butter, however good, does not replace a chocolate spread for someone who grew up with one. That is the need this product addresses, and answering it with a lecture about natural products has never convinced anyone at the counter.

A third option, often the smartest one: if it is the sugar that bothers you on your morning toast, a zero-sugar jam brings the fruit flavour with no fat at all, and combines very well with a nut butter. And if you are simply after a sweet snack that fits in a bag, protein bars answer that need better than a 350 g jar.

Frequently asked questions

How much protein in one slice?

About 5 g for a 20 g serving, on the basis of 25 g of protein per 100 g. That is a reasonable top-up at breakfast, not a main source. For comparison, a standard scoop of protein powder provides five times as much.

Why so little sugar?

Because the sugar is replaced by maltitol, a polyol that does not count as sugar in regulatory terms. It still provides calories and can cause digestive discomfort in large amounts. That is the accepted trade-off of this type of recipe.

Does the product contain palm oil?

No. The two fats in the recipe are shea oil and sunflower oil. It is a point on which the formulation stands clearly apart from classic spreads, almost all of which rely on palm oil.

What are the allergens?

Milk, through the whey protein and the milk powder, and soya, present as flour and as lecithin. The manufacturer also flags possible traces of nuts. The product is therefore unsuitable both for people allergic to milk or soya and for vegan diets.

What is the energy value per 100 g?

The manufacturer does not disclose it in the data available to us, any more than the fat or fibre content. We are not going to invent it. Refer to the nutrition table printed on the jar you receive: it is the only reliable source on this point.

Why does it need stirring before use?

Because the oil rises to the surface during storage, the recipe containing no heavy stabiliser. One turn of a knife is enough to restore an even texture. Without that, the first slice is greasy and the bottom of the jar ends up dry and compact.

Can it be heated or cooked with?

Yes, it works well in a bowlcake, in pancakes or in muffins, and that is often its best use. Add it towards the end of the preparation or as a topping: long cooking at high temperature degrades the cocoa flavour and hardens the texture.

Where to buy DailyLife GoNuts?

The 350 g jar can be ordered from this page, and we ship anywhere in France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product we happily suggest to anyone who wants to lighten their breakfast without giving it up — but we always mention the maltitol, because tolerance varies and it is better to know beforehand than afterwards. The rest of our snack ideas can be browsed in the protein snack section.

What is MuscleMeds Carnivor?

MuscleMeds Carnivor is a protein powder whose source is neither milk nor plants, but beef. The raw material is a hydrolysed beef protein isolate, listed on the label under the name CARNIVOR-BPI®. Hydrolysed means the protein chains have been broken down in advance; isolate means purification has been taken far enough to strip out the fats.

The result tastes and feels nothing like meat stock: that is the most common worry we hear across the counter, and it is unfounded. The range covers chocolate-led profiles such as Cookies & Cream or Chocolate-Peanut Butter; the flavours and sizes available are listed above the add-to-basket button. The figures below refer to the cocoa version: other flavours may differ on the ingredient list, and the label on the tub you receive is the authority.

The formula does not stop at the protein. MuscleMeds also adds BCAAs (L-leucine, L-valine, L-isoleucine), which appear in the ingredient list immediately after the isolate, along with four intermediates of nitrogen metabolism grouped under the name Anabolic Nitrogen Retention Technology™: GKG (glutamine alpha-ketoglutarate), OKG (ornithine alpha-ketoglutarate), AKG (alpha-ketoglutarate) and KIC (alpha-ketoisocaproate). One thing to know if these additions are what draw you in: not one of them is quantified on the label. We mention them because they are in the composition, not because they promise anything — for BCAAs at a known dose, the BCAA aisle is what you should be looking at, not this label. The product itself sits in our beef protein aisle.

What does a serving of Carnivor contain?

The reference scoop weighs 33.9 g. Here is what it delivers, taken from the tub label on the cocoa version.

* The original label is American and publishes no European percentages: this column is calculated from the nutrient reference values in Annex XIII of Regulation (EU) No 1169/2011. A dash indicates that no NRV has been established for the line concerned.

The ratio worth remembering is this one: 23 g of protein for 120 kcal. At 4 kcal per gram, those 23 g account for 92 kcal, or roughly 77 % of the serving's energy. The "high in protein" claim requires at least 20 % of the energy value: Carnivor is comfortably above that, with no need to round anything up. Zero fat, 6 g of carbohydrate of which 1 g fibre: that is an isolate profile, and it explains why we mostly see this product going out during cutting phases.

The "of which sugars" line is not quantified by the manufacturer, but the label carries the wording Sugar Free, alongside Fat Free, Cholesterol Free, Lactose Free and Gluten Free; the tub is also declared Halal, and carries the American wording contains bioengineered food ingredients, which has no mandatory equivalent in France. What the manufacturer does not publish, we do not reconstruct: no per-100 g column, no amino acid profile, no quantity of added BCAAs. Salt is not declared either, only sodium is, at 350 mg.

On protein, the permitted wordings are precise and we stick to them: it contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones. There is no recovery claim for protein, contrary to what many labels imply. The protein aisle lets you compare the different families against these same criteria.

How do you prepare Carnivor?

One 33.9 g scoop in 180 to 240 ml of cold water — the range given by the manufacturer, 6 to 8 fl oz — shaken for 30 seconds in a shaker. One to two servings a day depending on your protein needs and your bodyweight. No course duration is stated, and there is no reason to set one for a protein.

That range matters: 180 ml gives a thick shake and a pronounced cocoa flavour, 240 ml a drink that is easier to get down straight after a session. Start at the higher end, then cut back if the taste seems too light.

The usual timings: within 30 minutes after training, between meals to keep intake steady, or at bedtime. That last point deserves to be kept in perspective: what determines the result is your total protein across twenty-four hours, not the time you take it.

One detail of the composition explains a detail of use: the ingredient list includes an anti-foaming agent. Hydrolysed beef protein foams in a shaker, and the manufacturer has dealt with the problem in the formula. If a little foam remains, let it stand for two minutes. Unlike a whey, Carnivor is made up with water: milk adds nothing here except calories and the very lactose you were trying to avoid.

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

The soundest use case: you digest milk proteins poorly, or you have had enough of taking them three times a day, and you are looking for another source. Carnivor is lactose free and gluten free, and it delivers 23 g of protein without a drop of fat. When cutting, that profile is hard to beat.

It is not suitable in several situations. The manufacturer contraindicates it for pregnant and breastfeeding women, advises against it for under-18s, and asks that you seek medical advice first if you are on any ongoing treatment. Above all: this product contains soya. RBD soya oil is not a trace picked up in the factory, it is a component of the anti-foaming agent, written into the ingredient list. If you are allergic to soya, this product is not for you.

Something else to know before ordering: 350 mg of sodium per serving. For a protein powder that is notable, and there is a reason for it — salt appears in the ingredient list. At one or two servings a day it remains a fraction of an adult's daily intake, but if your doctor has asked you to limit sodium, factor it in.

What you should not expect from it: beef protein is not superior to whey for building muscle. The public data does not allow that claim, and nobody should be selling it to you on that basis. It is different, which is already a good enough reason when milk is a problem. And 23 g of protein is a supplement, not a meal.

Carnivor or a whey isolate?

On paper the two look alike: high protein content, few carbohydrates, little or no fat. The difference lies in the source, in what your digestion makes of it, and in what the manufacturer is willing to publish.

A whey isolate remains the better choice in three cases. The price per gram of protein, first of all, which is generally more favourable. The amino acid profile next: whey is naturally rich in leucine, the amino acid most studied for protein synthesis, and most manufacturers publish their amino acid profile. Carnivor's is not published, which rules out any numerical comparison. And finally versatility in cooking, where whey behaves better. If lactose is your only concern, a whey isolate already contains very little of it: the problem is often solved without changing source at all, and a hydrolysed whey takes that reasoning further still.

Carnivor comes out ahead on two concrete points. It is completely free of milk proteins, which genuinely matters in cases of diagnosed cow's milk protein allergy — a case where a whey isolate remains contraindicated, however low in lactose it may be. And it varies your sources: boredom is the number one reason a tub of protein gets abandoned. If it is the amino acid side that interests you rather than complete protein, look at the EAA range, where the doses are published line by line.

Frequently asked questions

Does Carnivor taste of meat?

No. Hydrolysis and purification remove most of the aromatic compounds from beef, and the added flavour covers the rest: on the cocoa version, cocoa is what you taste. The surprise is more the texture, thinner than a whey, without the creaminess milk brings.

How much BCAA does a serving provide?

That is not published. The BCAAs are indeed added and appear in the ingredient list after the isolate and before the maltodextrin, which places their rank without quantifying them. The manufacturer gives neither a quantity nor an amino acid profile, and we will not invent those values.

Does it contain lactose or gluten?

No. The source is beef, and the label carries the Lactose Free and Gluten Free wordings. That is precisely what makes the product interesting for people who struggle with milk proteins.

Does it contain soya?

Yes. RBD soya oil goes into the composition of the anti-foaming agent, and it is listed as an ingredient, not as a manufacturing trace. That distinction matters if you have a soya allergy: this is not a contamination risk, it is a certain presence.

What are the GKG, OKG, AKG and KIC listed in the ingredients?

Amino acid derivatives paired with alpha-ketoglutarate, present in the CARNIVOR-BPI® formula. Their doses are not disclosed and no health claim is authorised in Europe for these compounds: we mention them because they appear on the label, without attributing any effect to them.

How much sodium per serving?

350 mg per 33.9 g serving, a notable figure for a protein powder and consistent with the presence of salt in the ingredient list. The manufacturer does not convert that sodium into a salt equivalent on its label, and we are not going to do it in its place.

Can it be mixed with milk?

Technically yes, but it makes little sense: the whole point of the product is precisely the absence of milk proteins. If you tolerate milk, you may as well take a whey. With water, allow 180 to 240 ml per scoop.

How many servings are in a tub?

Two sizes exist, 28 servings and 56 servings; the choice is made above the add-to-basket button, at the same time as the flavour. The count is based on the 33.9 g scoop and appears on the tub label.

Where to buy MuscleMeds Carnivor?

Flavours and sizes can be ordered on this page. We ship throughout France and Europe. In Vendargues, about ten minutes from Montpellier, this is a product we reach for when customers come back saying no whey suits them: that is where it really comes into its own.

The rest of the brand's catalogue can be found in the MuscleMeds collection. For other milk-free sources, see egg protein and plant proteins.

What is Protéalpes Whey Protéine 750 g?

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

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

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

What does a 30 g serving of Protéalpes Whey contain?

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

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

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

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

How do you prepare Protéalpes Whey?

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

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

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

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

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

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

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

Protéalpes or IO Genix Isolate Professional?

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

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

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

Frequently asked questions

Where does the milk in Protéalpes Whey come from?

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

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

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

Does it contain sweeteners?

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

Which flavour contains the most isolate?

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

How many servings does the 750 g tub contain?

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

Is it suitable in cases of lactose intolerance?

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

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

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

Where to buy Protéalpes Whey Protéine 750 g?

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

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

What is ESN Clear Whey Isolate?

ESN Clear Whey Isolate is a clear whey: a whey protein isolate formulated to stay dissolved in an acidic medium and give a translucent, fruity drink rather than a creamy shake. The list is short: whey isolate, citric acid, flavourings, sweeteners (sucralose, acesulfame K), colours depending on the flavour.

It is produced by ESN, a German brand, and stands out from most clear wheys on the market by how much it is diluted: the manufacturer recommends 500 ml of water for a single serving, where the average across the category sits between 300 and 400 ml. The result is closer to a thirst-quenching drink than to a shake.

The flavours listed, two of them built on an iced tea profile — which remains rare in the category.

What does a serving of ESN Clear Whey Isolate contain?

The reference serving is 30 g. It provides 25 g of protein for around 100 kcal, less than 0.5 g of carbohydrate of which as much again in sugars, less than 0.1 g of fat and less than 0.1 g of lactose per 100 ml of the prepared drink once diluted.

Twenty-five grams of protein in thirty grams of powder puts the product very high on density, where many clear wheys top out at 18 or 20 g per serving. The manufacturer states a purity of 90 to 95% on the raw material, as well as 48.9% essential amino acids and 22.7% BCAAs in the protein fraction — figures we pass on while attributing them to it, in the absence of a detailed amino acid profile.

Three pieces of data are missing and we are not inventing them: the manufacturer publishes neither a "per 100 g" column, nor a value in kilojoules, nor a salt content — it states only that the salt varies according to the flavour. The net weight of the tub and the number of servings it contains have not been communicated to us; we would rather write that than put forward a figure. The detail that is available appears in the nutritional values tab.

Protein here accounts for virtually all of the energy provided. The only usable health wording remains the one in Regulation 432/2012: proteins contribute to a growth in and the maintenance of muscle mass.

How do you prepare ESN Clear Whey Isolate?

The manufacturer states 30 g of powder in 500 ml of very cold water, shaken for 10 to 15 seconds. One to three servings a day, with no course duration: it is a protein food, not a treatment. You can go down to 400 ml for a more concentrated drink, but below that the taste turns acidic and the foam lingers longer.

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

Timing is not decisive: during the session in small sips, straight afterwards, or elsewhere in the day. What matters is the total protein over 24 hours. A shaker with a wide neck and no metal whisk keeps the foam down; the accessories section has some.

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

It is aimed at three profiles. Those who can no longer face a milky shake, whether from heaviness or from weariness. Those who train in summer and for whom nothing creamy goes down at the end of a session. And those who digest lactose poorly: less than 0.1 g per 100 ml of drink is one of the best tolerated forms of whey.

The product contains MILK and may contain traces of SOYA, EGG and NUTS owing to manufacture in a shared facility. An allergy to cow's milk protein rules it out: filtration removes the lactose, never the proteins. The manufacturer invites pregnant or breastfeeding women to seek professional advice and refers you to your doctor in the event of kidney trouble.

It does not suit you if you cook with your powder, if you are looking for a drink that keeps you going between meals, or if you take two or three servings a day: at that rate, the price per kilo of protein becomes the deciding criterion and a conventional isolate wins out. Nor is it a drink for during exercise: it provides neither carbohydrate nor electrolytes in useful amounts. For that, see our electrolytes or our EAAs.

ESN Clear Whey Isolate or Rule One Clear Isolate?

We sell both, and they are not separated by quality but by three figures.

The serving: 30 g at ESN for 25 g of protein, against 25 g at Rule One for 20 g of protein. If you are aiming for a high intake in a single serving, ESN comes out ahead. The volume: 500 ml against 350 to 400 ml. The ESN version takes longer to drink and is more thirst-quenching; the Rule One one is closer to a conventional shaker format. The formula: Rule One adds 300 mg of an electrolyte complex per serving, ESN adds none.

Rule One is therefore the better choice if you want a reasonable drink volume and a touch of sodium after a sweaty session. ESN wins if you are after the maximum protein per serving and a drink that lasts the whole session. And if the main criterion is budget, then neither: a whey concentrate is enough for most people, and an isolate is only justified by lactose intolerance, a tight cutting phase or a genuine digestive problem.

Frequently asked questions

What exactly is a clear whey?

A whey isolate formulated to stay clear in an acidic medium. Where a conventional whey gives an opaque, milky drink, a clear whey gives a transparent, tangy drink, close to a juice. The raw material is the same; it is the formula that changes.

Why 500 ml of water and not 250?

Because the formula is acidic and very concentrated in protein. Below 400 ml, the acidity dominates, the foam persists and the drink becomes hard to finish. The 500 ml recommended by ESN make it a drink to sip during exercise rather than a shake to down in one.

Which flavours are available?

Fresh Cherry, Iced Tea Peach, Iced Tea Peach-Mango, Green Apple, Blackberry and Cactus Fruit. The salt varies according to the flavour, as the manufacturer does not publish a single value.

How many servings does the tub contain?

We do not know for certain: the net weight of the pack does not appear in the data passed on by the manufacturer, and we do not publish a number of servings calculated on an assumption. Ask us before ordering and we will check on the tub.

Can it be mixed with milk?

No, and it is not a question of taste. The acidity of the formula destabilises the casein in milk: the mixture curdles and turns grainy. Use very cold water. Crushed ice improves the result further, especially on the iced tea flavours.

Is it suitable in cases of lactose intolerance?

In most cases, yes: less than 0.1 g of lactose per 100 ml of prepared drink is very low. Take care not to confuse lactose intolerance with an allergy to cow's milk protein: in the second case, the product is contraindicated, whatever the degree of filtration.

What is the difference from ESN Designer Whey?

Designer Whey is a blend of concentrate and isolate, to be drunk in 200 ml, with a milkshake texture and milky flavours. Clear Whey Isolate is an isolate on its own, to be drunk in 500 ml, translucent and fruity. The first can be cooked with, the second cannot. They are not aimed at the same moment of the day.

Where can you buy ESN Clear Whey Isolate?

The flavours can be ordered here, and we ship throughout France and Europe. On a tangy drink, the flavour is the one criterion a product sheet cannot settle: in our shop in Vendargues, about ten minutes from Montpellier, we will tell you which ones come up most often in the regulars' baskets — and which ones rarely leave a second time.

The rest of the range can be compared in our proteins collection.

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 IO Genix Russian Roulette?

It is a ready-to-drink liquid pre-workout, packaged in 60 ml vials. The box holds 20 of them, i.e. 1.2 litres in total. The flavours listed: green apple and red berries.

One shot provides 200 mg of caffeine, 3 g of beta-alanine, 2 g of citrulline, 2 g of AAKG and 1 g of taurine, plus two B vitamins. The rest of the formula is water, citric acid, sucralose, two preservatives — sodium benzoate and potassium sorbate — and flavourings.

The appeal of the format comes down to one sentence: there is nothing to prepare. You shake it, unscrew it, drink it. No scoop, no shaker, no powder sticking to the bottom. For a session in a gym with no water point, or a competition in a car park, that is a genuine practical advantage over a powdered pre-workout. The rest of the Spanish range is in our IO Genix section.

What does a 60 ml shot contain?

Pack format: 20 shots of 60 ml. The energy value is not declared in the data supplied; on a sugar-free water base it is marginal in any case.

Let us look at the doses one by one, because that is where the difference between a real pre-workout and a coloured drink is decided. Beta-alanine at 3,000 mg is correctly dosed: that is the market's benchmark range, whereas plenty of formulas announce it and then put in 800 mg. Caffeine at 200 mg is the equivalent of two or three espressos, and it is the amount EFSA considers as raising no concern in a single dose for a healthy adult.

Citrulline at 2,000 mg, on the other hand, is moderate. The best-dosed formulas in the category go up to 6 g. That is not a deal-breaker — everything has to fit into 60 ml, after all — but it is worth knowing before you buy: this is a shot built around caffeine and beta-alanine, not around the pump. Our citrulline and L-arginine sections let you top it up if that is your priority.

Now the regulatory framework, and it is strict. No health claim is authorised in Europe for beta-alanine, citrulline, arginine, taurine or caffeine. You will therefore read no promise here about endurance, pump or focus. The only usable wordings come from the two vitamins, both at 100% of the NRV: niacin contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue; vitamin B6 contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. That is all, and it is already honest.

How do you take Russian Roulette?

Serving: 1 shot of 60 ml, never two. Liquid: none, the shot is drunk as it comes. Timing: 15 to 30 minutes before the warm-up. Frequency: 3 to 4 times a week at most. Duration: no set course, but the manufacturer advises against daily use.

Shake the vial before opening: the actives settle. Then drink it in one go. The manufacturer asks that you hydrate generously during the session, at least 500 ml of water: 60 ml of liquid does not count as hydration.

Three instructions deserve careful reading, because they concern safety rather than comfort. Never double the dose: two shots means 400 mg of caffeine, i.e. EFSA's daily reference figure in a single hit. Do not consume after 17:00, the half-life of caffeine being around five hours. And do not stack it with another source of caffeine on the same day — coffee, tea, another pre-workout — leaving at least six hours between them if you cannot avoid it.

The three-to-four-times-a-week limit is not window dressing: tolerance to caffeine sets in within two to three weeks of daily use, and you then have to raise the dose to get the same sensation back. Save this shot for your heaviest sessions.

A final word on what you are going to feel: the beta-alanine tingling, on the face, the back of the neck and the forearms, appears 10 to 15 minutes after taking it and fades during the warm-up. It is a known effect, harmless, and specific to this molecule. It is neither a sign of effectiveness nor a problem: it is simply what beta-alanine does.

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

It suits adults who tolerate caffeine well and who want a pre-workout with no preparation. The format slips into a gym bag and needs neither water nor a shaker: that is its argument, and it is a real one.

The manufacturer is categorical about the exclusions, and we pass them on as they stand. The product is prohibited for minors under 18, for pregnant women and for breastfeeding women. It is not recommended for people who are sensitive to caffeine or who have cardiovascular disorders. If you are on medical treatment, consult a doctor before use. Traces of MILK, EGGS, GLUTEN, SOYA, NUTS and FISH are possible.

It is not for you if you train in the evening: at 200 mg of caffeine and with an instruction to take nothing after 17:00, the question is settled. Nor is it for you if you already drink several coffees during the day — do the sum beforehand, not afterwards.

What you should not expect from it: nothing more than what 200 mg of caffeine and 3 g of beta-alanine do. A pre-workout does not make up for a short night, it masks it, and the sleep debt remains in full. Nor does it move your loads up by itself: it makes a session easier to get started, which is no small thing, but that is all that can honestly be said about it.

Ready-to-drink shot or powdered pre-workout?

That is the real choice, and it is decided not on effectiveness but on format and dosing.

A powdered pre-workout allows doses that 60 ml cannot hold: 6 g of citrulline, 3.2 g of beta-alanine, plus tyrosine, betaine or malate. It is the better choice if the pump and endurance matter to you as much as the kick, and it works out cheaper per serving. Its drawback: you need a scoop, a shaker and water.

The shot wins wherever logistics count. Nothing to prepare, an identical dose every time, and a vial that fits in a pocket. It also wins on consistency: nobody gets the dose wrong with a sealed vial, whereas powder scoops are filled by eye.

Two useful alternatives depending on your situation. If you train in the evening, look at a caffeine-free pre-workout: you will lose the kick, you will keep your night's sleep, and it is the best trade in the category. And if you want to push one active in particular, our beta-alanine and taurine sections let you dose each element yourself, which no shot will ever allow.

Frequently asked questions

200 mg of caffeine, how many coffees is that?

Two to three espressos. It is also the amount EFSA considers as raising no safety concern in a single dose for a healthy adult, with 400 mg as the reference figure for the whole day from all sources combined. One shot therefore places you exactly on the single-dose limit.

Why does it tingle?

That is the beta-alanine, at 3,000 mg per shot. The tingling appears 10 to 15 minutes after taking it, mainly on the face and forearms, and disappears during the warm-up. It is a known and harmless effect of this molecule, neither a sign of effectiveness nor a problem.

Can you take two?

No, and the manufacturer says so in black and white: one shot a day at most. Two vials represent 400 mg of caffeine in a single dose, i.e. EFSA's entire daily reference figure taken in one go. It is not a matter of taste, it is a matter of dose.

Up to what time can you drink it?

The manufacturer sets 17:00. That is consistent with the half-life of caffeine, around five hours in an average adult: a shot at 19:00 still leaves a hundred milligrams or so in circulation at midnight. If you train in the evening, this product is not the right one.

Why not take it every day?

Because tolerance to caffeine sets in within two to three weeks of daily use: the same dose no longer produces the same effect, and you then have to go up, which is not sustainable. The manufacturer recommends three to four times a week, reserved for the heaviest sessions.

Is 2 g of citrulline enough?

It is a moderate dose: the best-equipped formulas in the category go up to 6 g. The constraint is physical — five actives have to fit into 60 ml. If the pump is your priority, a powdered pre-workout or a separate citrulline will serve you better; this shot is built around caffeine and beta-alanine.

Can you choose your flavour?

The flavours, green apple and red berries, are listed separately on this page. Note that the manufacturer's documentation also mentions boxes that mix the flavours at random, which is where the product's name comes from: check the contents of the box you receive if that point matters to you.

Where can you buy IO Genix Russian Roulette?

The flavours can be ordered from this page, and we ship throughout France and Europe. The box of 20 shots represents five to six weeks at the recommended rate of three to four sessions a week.

At the Vendargues shop, about ten minutes from Montpellier, this is the product we recommend to those who cannot be bothered with a scoop, and advise against for those who train after work at the end of the day. The question of the training slot almost always decides the sale, well before that of the dosing. The rest of the category can be compared in our sports nutrition section.