Rule One

What is Rule One 1Lytes?

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

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

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

What does one serving of 1Lytes contain?

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

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

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

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

How do you mix and dose 1Lytes?

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

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

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

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

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

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

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

1Lytes or a cyclic dextrin on a long outing?

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

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

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

Frequently asked questions

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

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

How much water should a serving be mixed with?

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

Is 1Lytes an isotonic drink?

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

How much potassium does a serving supply?

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

Can you drink it every day?

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

Does it contain caffeine or sugar?

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

What allergens does 1Lytes contain?

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

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

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

Where can you buy Rule One 1Lytes?

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

What is Rule One Clear Isolate 689 g?

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

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

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

What does a serving of Clear Isolate contain?

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

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

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

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

How do you prepare Rule One Clear Isolate?

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

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

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

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

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

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

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

Clear Isolate or a conventional whey isolate?

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

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

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

Frequently asked questions

How many servings does a 689 g tub contain?

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

Do the nutritional values change with the flavour?

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

When should Clear Isolate be taken during the day?

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

Can it be mixed with milk?

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

Do the 300 mg of electrolytes replace a sports drink?

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

Does it contain lactose?

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

How do you avoid the foam?

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

Where to buy Rule One Clear Isolate 689 g?

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

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

What is Rule One Essential Amino 9?

It is an essential amino acid powder to be mixed with liquid, with a serving of 11.5 g providing 7.5 g of amino acids and 10 kcal. The 345 g tub covers exactly 30 servings. The flavours in the range: Fruit Punch, Blue Razz Lemonade, Peach Mango and Sour Watermelon.

The nine essential amino acids are the ones the body does not make. They are here in free form, that is to say not bound to one another within a protein: this is what distinguishes an EAA from a protein powder, and what explains why it drinks clear and tangy rather than thick.

To this is added a 500 mg electrolyte blend — sodium, potassium, magnesium and calcium — then the formulating ingredients: malic acid, citric acid, natural and artificial flavourings, sucralose, acesulfame potassium, sunflower lecithin and two anti-caking agents. The manufacturer states production in Aurora, Illinois, and third-party laboratory testing for substances banned in competition; we report these statements as it publishes them. The full range can be found in our Rule One section.

What does an 11.5 g serving contain?

One inconsistency in the labelling supplied is worth flagging: the 200 mg of sodium declared would correspond to 0.5 g of salt using the official conversion, whereas the “salt” line states 0.3 g. We reproduce both values as they were communicated to us rather than correcting one of them at random.

The figure everything turns on is 2,500 mg of leucine per serving. Leucine accounts for a third of the blend, which is a straightforward dose for a 7.5 g EAA. Note the scale: 2.5 g of leucine is roughly what a whey serving providing 25 g of protein supplies.

A second reading, the one that separates a good EAA from a disguised BCAA: the other six essential amino acids are genuinely present, right down to the 50 mg of tryptophan. The amounts fall away sharply — 100 mg of histidine, 200 mg of methionine — which reflects the relative requirements of each rather than padding.

A third point, often overlooked: the magnesium at 100 mg, that is 26.7% of the NRV. It is the only component of this formula that exceeds the 15% threshold conferring the right to a regulatory wording, and therefore the only one about which we can say anything: magnesium contributes to electrolyte balance, to normal muscle function and to the reduction of tiredness and fatigue. Potassium (7.5%) and calcium (6.3%) stay below the threshold: nothing can be claimed for them.

For the amino acids themselves, the framework is simple: no health claim is authorised in Europe for free amino acids. Neither recovery, nor protein synthesis, nor anti-catabolism. We describe a composition and a use, not an effect.

How do you take Essential Amino 9?

Dose: 11.5 g, that is one scoop. Liquid: 240 to 360 ml of cold water. Timing: 30 to 45 minutes before the session, or during the effort, or immediately after. Frequency: one serving on training days. Duration: ongoing, with no set course.

Shake vigorously for ten to fifteen seconds in cold water — free amino acids dissolve poorly when hot and the taste suffers for it. The manufacturer specifies that it can be taken on an empty stomach, which is precisely one of the cases where this product makes sense.

On volume, go for the upper end of the range. At 240 ml the drink is concentrated and decidedly tangy; at 360 ml it can be sipped across a whole session and it makes you drink, which is a benefit in its own right when the formula contains 200 mg of sodium.

The manufacturer allows for three windows, and they are not equally useful depending on your situation. Before the session if you train fasted in the morning. During if your session runs beyond the hour. After if your next meal is a long way off. If you ate a full meal two hours earlier, the benefit becomes slight: the amino acids from that meal are still circulating.

The powder combines without difficulty with creatine in the same shaker, or with carbohydrates after the effort. Close the tub properly: free amino acids pick up moisture and clump together, as the manufacturer points out itself.

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

It targets three specific situations: fasted training, long sessions, and days when the next meal is a long way off. It also suits those who cannot face a milky shaker before a workout — a clear drink at 10 kcal weighs on nothing.

The manufacturer does not recommend it for children under 12, and asks pregnant and breastfeeding women as well as anyone on medical treatment to seek professional advice. Traces of MILK, EGGS, SOYA and FISH are possible, as the facility handles these allergens. The formula is declared free from gluten, stimulants and added sugar. Do not exceed 11.5 g a day.

It is less well suited if your objective is to increase your daily protein total: 7.5 g of amino acids does not replace 25 g of complete protein, and costs a great deal more per gram. It also contains sucralose and acesulfame K, as well as artificial flavourings: this is not a neutral powder.

What you should not expect from it, and we are happy to repeat it: if your protein intake is already sufficient, this product will add nothing. An EAA fills a gap in the day; it does not usefully stack on top of three shakers and 180 g of protein. That is the first question to ask yourself, and rarely the one you hear asked on the shop floor.

EAA 9 or BCAA?

This is the comparison that matters, and it is clear-cut.

A BCAA provides only three amino acids: leucine, isoleucine and valine. It costs less per serving, and that is more or less its only advantage. The problem is structural: to build a protein, the body needs all nine essentials; supplying three amounts to delivering three bricks out of nine. It is the better choice only if you already take complete protein in quantity and are simply after an inexpensive workout drink.

Essential Amino 9 supplies the whole profile for a moderate extra cost, with 2.5 g of leucine — that is to say as much as many BCAAs — plus the other six. Add the 500 mg of electrolytes, and you have a complete training drink. In this category, the price gap does not justify choosing an incomplete profile.

One honest nuance to finish: if your main objective is hydration on long sessions or in high heat, the 500 mg of electrolytes in this formula does not replace a dedicated product. Our electrolytes are dosed for that, and cost less per serving.

Frequently asked questions

How many servings are there in the 345 g tub?

Thirty exactly, at 11.5 g per serving. That is a month's supply if you train every day, two months at four sessions a week. The manufacturer states a shelf life of 24 months in the sealed packaging: keep the tub dry, as moisture clumps the amino acids together.

Can it be taken on an empty stomach?

Yes, the manufacturer expressly allows for it, and it is in fact the situation where this product makes the most sense: a morning session without breakfast. At 10 kcal and with no fat, the drink does not sit heavily on the stomach, unlike a protein shake.

What is the difference from a protein powder?

The form and the use. Here, 7.5 g of free amino acids, immediately available, in a clear drink at 10 kcal. A whey supplies 25 g of complete protein for 120 kcal, cheaper per gram, but in a milky shaker that goes down badly mid-session. These are two products for two different moments.

Are the electrolytes enough for a session in high heat?

No. Five hundred milligrams spread across four minerals is a supporting contribution, not a hydration strategy. Only the magnesium, at 100 mg, exceeds the regulatory threshold that allows anything to be said about it. For a long session in the height of summer, take a dedicated electrolyte product.

Why so little tryptophan and histidine?

Because requirements are not the same for all nine amino acids. Tryptophan at 50 mg and histidine at 100 mg reflect requirements markedly lower than those for leucine or lysine. A formula that dosed them all equally would be less well designed, not better.

Which flavour should you choose?

All of them sit in a tangy register. Fruit Punch and Peach Mango are the mildest, Blue Razz Lemonade and Sour Watermelon distinctly sharper — the latter lives up to its name. If you have to drink 360 ml across a whole session, a mild flavour is easier to put up with than a very sharp one.

Does the formula contain a stimulant?

No, the manufacturer declares it free from stimulants: no caffeine, no stimulating extract. That is a useful point if you train in the evening or if you already take a caffeinated pre-workout — the two can then be combined without adding up the stimulants.

Where can you buy Rule One Essential Amino 9?

The flavours can be ordered from this page, and we ship throughout France and Europe. The 345 g tub with 30 servings is an honest trial format: a month is enough to know whether this product has a place in your routine.

At the shop in Vendargues, about ten minutes from Montpellier, this is a category where we often advise against buying before we sell. If you already eat enough protein and you train in the evening after lunch, an EAA will bring you nothing measurable — and it is better to hear that over the counter than after buying. The rest of the amino acids can be compared in our sports nutrition range.

What is Rule One PUMP?

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

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

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

What does a serving of Rule One PUMP contain?

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

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

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

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

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

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

Ingredients list

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

How do you take Rule One PUMP?

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

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

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

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

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

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

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

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

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

Rule One PUMP or a pre-workout with caffeine?

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

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

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

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

Frequently asked questions

Does Rule One PUMP contain caffeine?

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

Can you mix it with your usual pre-workout?

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

How long before training should you take it?

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

What is the difference between citrulline and citrulline malate?

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

Does the product cause water retention?

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

Can you take it on rest days?

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

Does S7 really do anything?

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

Where can you buy Rule One PUMP?

It can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we reach for when someone comes in and tells us they have not been sleeping since they went back to the gym in the evening: nine times out of ten the cause is in their pre-workout, and switching to a stimulant-free formula sorts it out within a week. The rest of the pre-workout section can be browsed in our sports nutrition range.

What is Rule One Energized Amino?

Rule One Energized Amino is a caffeinated amino acid drink mix that provides 5.5 g of amino acids and 120 mg of caffeine per serving, for just 10 kcal. It sits halfway between a conventional BCAA and a light pre-workout booster: too low in caffeine to replace a pre-workout, too stimulating to drink in the evening.

The caffeine does not come from an anhydrous source but from green tea leaf and green coffee bean extracts. In practice the molecule is the same; what changes is what comes with it — the polyphenols in tea slow the rise slightly, and the sensation is less abrupt than with 120 mg of pure caffeine. The rest of the range appears in our Rule One section.

The flavours listed: Pineapple Passion Fruit, Orange Clementine, Grape, Blue Raspberry, Sour Candy, Peach Mango, Watermelon and Fruit Punch. The number of servings per tub is not published by the manufacturer in the information available to us.

What does a serving of Energized Amino contain?

Two points about reading this table need making, and they are not trivial.

The first: the “protein: 0 g” line is not a mistake. Free amino acids are not protein in the sense used by nutrition labelling, which calculates protein from the nitrogen in whole proteins. You are indeed swallowing 5.5 g of amino acids, but they do not show up in the protein line. This throws a lot of buyers.

The second: the declared value of 10 kcal strikes us as low given the 5.5 g of amino acids stated, which would normally represent around twenty kilocalories. We will not settle the matter on the manufacturer's behalf, nor will we recalculate their label. Simply bear in mind that the intake stays low either way, and that nothing here weighs on a day of controlled intake.

2 g of BCAAs is modest. A dedicated product provides 5 to 7 g per serving. Here the amino acids act as a base for a training drink rather than a genuine intake: that is not a flaw if you buy the product for what it is, but it is one if you think you are buying a BCAA. Full EAAs answer a different need, and answer it better.

The 750 mg of citrulline malate is likewise below the amounts used in published protocols, which tend to be around 6 to 8 g. If the pump is what you are after, our citrulline section offers serious doses. The beta-alanine, whose amount is not published, does on the other hand explain the tingling some users feel a few minutes after taking it; the beta-alanine section offers it dosed in its own right.

One important regulatory point, and it concerns the colourings. The formula uses FD&C colourings depending on the flavour: Blue 1, Red 40, Yellow 5 and Yellow 6. The last three correspond in Europe to additives E129, E102 and E110, for which a mandatory statement applies: “may have an adverse effect on activity and attention in children”. That statement must appear on the label of the product sold in Europe. Check for it on the tub you receive, and know that it exists.

Finally, no health claim is authorised in Europe for BCAAs, citrulline, taurine or glutamine. Only caffeine has one: it helps to increase alertness and to improve concentration from 75 mg upwards.

Ingredients list

Performance complex: L-leucine, L-valine, L-isoleucine, beta-alanine, L-citrulline, taurine, L-glutamine. Energy complex: green tea leaf extract, green coffee bean extract. Other ingredients: natural and artificial flavourings, citric acid, malic acid, inulin, silicon dioxide, sucralose, acesulfame potassium, sunflower lecithin. Colourings depending on the flavour: FD&C Blue 1, Red 40, Yellow 5 and Yellow 6. No added sugar and no creatine.

How should you take Energized Amino?

Dose: one scoop. Liquid: 240 to 350 ml of cold water. Timing: in the morning in place of coffee, 20 to 30 minutes before a session, or during a long workout. Frequency: one to two servings a day, at least four hours apart. Duration: the manufacturer sets no course length.

The timing rule is the same as for any caffeinated product: nothing in the six hours before bed. The manufacturer states this explicitly. At 120 mg per serving, a shaker drunk at 18:00 still leaves enough to disturb falling asleep at 23:00 in sensitive people.

The manufacturer permits a double serving before the most intense sessions. That takes the intake to 240 mg of caffeine in one go, which exceeds the 200 mg threshold EFSA identifies as a single dose of no concern in adults. It is not prohibited, but it should be kept for someone who knows their tolerance well, and never on a day when you have already had two coffees.

The most interesting use is the one the manufacturer puts first and that you would not expect: replacing the morning coffee. 120 mg is a little more than an espresso, with water and amino acids thrown in, and without the acidity of coffee on an empty stomach. For someone training in the late morning, it is a sequence that works well.

During a long session, dilute it further — 500 to 700 ml — and sip rather than downing it in one. The drink then serves as much for fluid intake as for amino acids, much as an electrolyte drink would.

Who is Energized Amino for, and who is it not for?

It suits someone looking for a training drink with a little energy, without the 300 mg of caffeine in a full pre-workout. It also suits those who want to cut out the morning coffee without cutting out the caffeine, and those who train early.

The manufacturer is explicit about the exclusions: the product is for healthy active adults only, not intended for women who are pregnant, breastfeeding or trying to conceive, and medical advice is needed if you are on treatment or under medical supervision. Under-18s should not consume it.

It is not for you if you are after a genuine amino acid intake: 2 g of BCAAs replaces neither a protein shake nor a properly dosed EAA. Nor is it for an evening session, or alongside a caffeinated pre-workout — the total would quickly go beyond what is reasonable.

What you should not expect from it: this is not a product that builds muscle. At these amounts, the effect on protein synthesis is negligible if your diet already provides enough protein. What it really provides is alertness, a bit of flavour in your water, and a ritual. That is useful in itself, but it is what you should be buying it for.

Energized Amino or a full pre-workout?

The difference comes down to one figure: 120 mg of caffeine here, against 200 to 350 mg in a pre-workout.

A full pre-workout combines a high dose of caffeine, beta-alanine at a proper dose, often 6 g of citrulline and sometimes creatine. It is the better choice for a heavy session where focus is the limiting factor, or for a morning workout after a short night. Its drawback is the flip side of its strength: at 300 mg, your margin for the rest of the day disappears, and sleep suffers if you train late.

Energized Amino plays a quieter tune. At 120 mg you stay in coffee territory, with the option of another serving in the afternoon without going past the guideline figures. It is the better choice for medium-volume sessions, for daily training, and for anyone who finds pre-workouts too aggressive. It is also, let us say it, a better hydration product than a pre-workout, because you drink it more readily over time.

If your goal is recovery rather than energy, the right section is elsewhere: a complete protein after the session will do more than either of these two drinks. The full comparison is in our sports nutrition section.

Frequently asked questions

How much caffeine is there per serving?

120 mg, from green tea and green coffee extracts. That is the equivalent of a generous espresso, so markedly less than a conventional pre-workout. A double serving takes the total to 240 mg, beyond the 200 mg threshold EFSA identifies for a single intake in adults.

Why does the protein line say 0 g?

Because free amino acids are not counted as protein in nutrition labelling, which is based on measuring the nitrogen in whole proteins. You are indeed consuming 5.5 g of amino acids, but they do not appear on that line. It is neither an error nor a deception.

Can it be taken in the evening?

No, unless you train very early in the evening. The manufacturer recommends avoiding any intake in the six hours before bed. For a late session, a stimulant-free product is the only coherent choice.

Is it a genuine BCAA?

Not in the sense dedicated products mean. 2 g of BCAAs per serving is two to three times less than a conventional BCAA. This is a caffeinated training drink that contains amino acids, not an amino acid supplement that contains caffeine. The distinction changes the use entirely.

Does the product contain creatine?

No, and the manufacturer says so. It is a coherent choice: creatine is taken every day, rest days included, whereas this product is designed for training days. If you take it, buy it separately and keep the daily dose going.

Why are there colourings in the formula?

For the colour that goes with the flavour, nothing more. Three of them — E129, E102 and E110 under European nomenclature — require a regulatory statement about activity and attention in children, which must appear on the label. If colour additives bother you, that is a legitimate basis for choosing, and colouring-free formulas do exist.

Can you drink two servings a day?

Yes, keeping at least four hours between them, as the manufacturer states. That takes the total to 240 mg of caffeine across the day, which stays under the 400 mg guideline — provided you also count the coffees, teas and soft drinks you have during the day.

Where can you buy Rule One Energized Amino?

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 find pre-workouts too harsh and BCAAs too bland: it wins on neither front, but it occupies the middle ground well. The rest of the pre-session range can be compared in our creatine-free pre-workout section.

What is Rule One Burn?

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

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

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

What does a serving of Rule One Burn contain?

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

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

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

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

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

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

Ingredients list

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

How do you take Rule One Burn?

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

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

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

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

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

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

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

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

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

Rule One Burn powder or a capsule burner?

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

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

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

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

Frequently asked questions

How much caffeine is in one serving?

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

Can it be taken before an evening session?

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

Should you take breaks?

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

Does this product make you lose weight?

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

What is the difference with the capsule version?

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

Can it be combined with a pre-workout?

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

Does the product contain sugars?

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

Where can you buy Rule One Burn?

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

What is Rule One Whey Blend?

It is a whey protein powder that combines three forms of whey — concentrate, isolate and hydrolysate — in a single formula. The reference serving is 32 g for 24 g of protein and 130 kcal.

The sizes listed: the 900 g tub, around 28 servings, and the 2.2 kg tub, around 68 servings. Not every flavour is offered in each size: Cookies & Creme and Chocolate Peanut Butter come only in 2.2 kg, while Strawberry Banana, Toasted Cinnamon Cereal, Lightly Salted Caramel and Fruity Cereal come only in 900 g.

The idea behind a blend is simple: concentrate costs less and gives body to the texture, isolate lifts the protein content, hydrolysate brings peptides that are already broken down. The manufacturer does not publish the split between the three, which is the limit of the exercise: you know all three are in there, but not in what proportions. We flag that rather than ignore it. The full American brand can be found in our Rule One section, and the complete range under proteins.

What does a 32 g serving contain?

* Column calculated from the values declared for 32 g. ** Salt equivalent obtained by multiplying sodium by 2.5, following the conversion in Regulation 1169/2011 — the manufacturer, being American, declares sodium where a European label shows salt. Missing from the data supplied: kilojoules, the “of which saturates”, “of which sugars” and “fibre” lines, and the detailed amino acid profile.

The figure to hold on to is 75 g of protein per 100 g of powder. That is a good level for a blend, higher than a whey concentrate on its own, which often tops out at 70-72 g, and logically below a pure isolate at 85-90 g. Put on a plate: 24 g of protein is the equivalent of about four eggs, for 130 kcal.

The second figure is the 5 g of BCAAs. It is not an addition at all: those BCAAs occur naturally in whey, and 5 g per 24 g of protein is exactly what you expect from a decent whey. Be wary of labels that present this figure as fortification: it is ordinary whey.

Two things to watch, because they are not put forward. First, 0.31 g of salt per serving: nothing alarming, but at three shakers a day that comes to nearly a gram, and it counts if you track your intake. Second, the formula contains sucralose and acesulfame potassium, along with natural and artificial flavourings: this is not a plain powder. The manufacturer also states that third-party laboratory testing is carried out; we report that statement as they publish it, without having verified it ourselves.

The applicable regulatory wording is the only one authorised for this type of product: protein contributes to a growth in and the maintenance of muscle mass.

How do you prepare Rule One Whey Blend?

Dose: 32 g, one scoop. Liquid: 200 to 250 ml of cold water or plant-based drink. Timing: after training, on waking or between meals. Frequency: 1 to 3 servings a day depending on your protein needs. Duration: continuous, as no course is intended.

Thirty seconds of vigorous shaking is enough, pouring the liquid in before the powder. Two hundred and fifty millilitres gives a lighter texture than two hundred; that is a matter of taste, and the flavours in this range are frankly dessert-like — Birthday Cake and Campfire S’mores are names that deliver on their promise.

The tip the manufacturer gives, and it is worth the detour: put the mix through a blender with ice cubes. The texture turns creamy, close to a milkshake, and that completely transforms a shake you have been drinking every day for six months.

On timing, let us be honest: there is no thirty-minute window to hit after training. What determines the result is your total protein across the day. Take this shake at the point where your intake is genuinely falling short — often breakfast or the afternoon, rarely the changing rooms.

The powder combines well with fruit, a nut butter or oats, which turns a shake into a full snack. It also stands up to baking.

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

It suits most situations: it is an everyday whey, at a decent protein content, with a choice of flavours few brands offer. The 2.2 kg size appeals to those taking two or three shakes a day who would rather not reorder every month.

It contains MILK and SOYA (lecithin, sometimes replaced by sunflower lecithin depending on the batch). Traces of EGG, PEANUTS and NUTS are possible depending on the production line. The manufacturer advises against it for people allergic to milk proteins and for under-15s without medical advice. In cases of kidney or liver failure, consult a healthcare professional before use.

A word on gluten: the manufacturer writes that the formula is free of it “for most flavours”. That wording does not settle the question flavour by flavour. If you have coeliac disease, check the label on the tub you receive rather than relying on this page.

It suits you less well if you digest lactose poorly: a blend containing a share of concentrate retains more of it than a pure isolate, and the manufacturer does not publish the content. In that case, look instead at our whey isolate section. Nor is it for you if you want a powder without sweeteners: sucralose and acesulfame K are present in every flavour.

What you should not expect from it: anything a good protein source does not do. A whey does not build muscle on its own, it tops up an intake. If your diet does not already supply the bulk of your protein, no 2.2 kg tub will make up for it.

Whey Blend or pure isolate?

That is the choice facing you at every purchase, and it comes down to three lines.

An isolate supplies 85 to 92 g of protein per 100 g, against 75 g here, with far less lactose and fat. It is the better choice in two specific cases: if milky shakes bother you, and if you are in a strict cutting phase where every gram counts. Its drawback is the price, appreciably higher per kilo, and a texture that is often thinner, which some find less pleasant.

The blend wins on balance. At 24 g of protein per serving, you are within a gram or two of an isolate at a lower cost, with a rounder texture and a far wider choice of flavours. On a product you will take every day for months, those last two points carry real weight — a tub you no longer want to open is no use to anyone.

The hydrolysate share, for its part, should not swing the decision: pure hydrolysed whey exists in our range if that is what you are after, with a markedly more bitter taste and a much higher price. Here it is present in an undisclosed proportion, which rules out making an argument of it. If your goal is strength rather than protein intake, the creatine monohydrate section delivers more for far less money, and the two combine without any problem.

Frequently asked questions

What is the split between concentrate, isolate and hydrolysate?

The manufacturer does not publish it in the data available to us, and we are not going to invent it. That is the genuine limitation of every blend on the market: you know what is in there, not in what proportions. The only verifiable figure remains the 24 g of protein per 32 g serving.

How many servings per tub?

Around 28 for the 900 g size and 68 for the 2.2 kg, at 32 g per serving. At one shake a day, that comes to one month and a little over two months respectively; at two shakes, halve it.

Is every flavour available in each size?

No, and it is a common source of disappointment. Cookies & Creme and Chocolate Peanut Butter are offered only in 2.2 kg; Strawberry Banana, Toasted Cinnamon Cereal, Lightly Salted Caramel and Fruity Cereal only in 900 g. Check that your flavour is available in the size you want before ordering.

Does the powder contain gluten?

The manufacturer states that the formula is free of it “for most flavours”, without specifying which ones are the exception. If you have coeliac disease, that wording is not enough: read the label on the tub you receive, as it alone is authoritative.

Why sodium and not salt on the label?

Because the manufacturer is American and follows the convention of its market. To convert, multiply sodium by 2.5: 125 mg of sodium corresponds to 0.31 g of salt per serving. It is the calculation to make every time you compare an American label with a European one.

Can you make it with milk?

Yes, even though the manufacturer specifies water or a plant-based drink. Milk thickens the texture and adds 100 to 130 kcal depending on the volume: useful when gaining weight, and to be worked into your total if you are counting calories. A run through the blender with ice cubes gives the best result.

Which flavour should you choose for a first tub?

Vanilla Ice Cream and Chocolate Fudge are the two safe bets: neutral in the sense that you do not tire of them and they go with oats or fruit. Birthday Cake, Fruity Cereal and Campfire S’mores are far more pronounced — enjoyable on the first shake, harder to stay with over a 2.2 kg tub.

Where can you buy Rule One Whey Blend?

The sizes and the full set of flavours can be ordered from this page, and we ship throughout France and Europe. If this is your first tub of this brand, take the 900 g: three weeks will tell you whether the flavour suits you.

At the Vendargues shop, about ten minutes from Montpellier, this is the sum we work through with the customer, pen and paper on the counter: price of the tub divided by the weight, divided by the protein content per 100 g. On a whey at 75 g per 100 g, the comparison with an isolate at 90 g sometimes gives an unexpected result — and often one that favours the blend. The full range can be browsed in our sports nutrition section.

What is Rule One's Active BCAA?

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

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

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

What does a serving of Active BCAA contain?

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

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

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

Ingredients list

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

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

How do you take Active BCAA?

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

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

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

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

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

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

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

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

BCAA or EAA?

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

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

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

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

Frequently asked questions

How much leucine per serving?

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

Which flavours are available?

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

Can you drink it in the evening?

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

Does the product contain coconut?

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

Is 1 g of citrulline enough?

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

Should you take it on rest days?

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

How many servings in a tub?

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

Where can you buy Rule One's Active BCAA?

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