From fat burners, to pre workouts and grass fed protein, Transparent Labs has it all.
Check out these future-proof supplements that you can depend on for clinically dosed and fully transparent formula's.
I'm sure you'd agree when I say…
It's hard to come by decent supplements!
Thousands of them exist now.
Finding a company that is not only grinding out epic and well formulated supplements, but prices supplements fairly for what you get is almost mission impossible.
Luckily for you, we've found one of the few companies that really do put in 110% into their formula's and more.
Transparent labs is a brand that stands for the good of consumers and they have every intention of staying at the top of their game.
And they are rightly named.
Everything and all is disclosed, even their fillers and extra ingredients that are never disclosed in other supplements.
No artificial sweeteners, no dyes nor fillers, Transparent Labs is truly a company that is future proof.
Who is Transparent Labs?
You've most certainly seen this brand around.
While they are non-existent on Amazon, GNC, eBay, Walmart or anywhere else, they are available to the world straight from their site and plenty of people recommend them for their transparency and epic formulas.
Right off the top, you can tell they are an honest, no B.S. type of company.
Every one of their products are backed with a certificate of analysis, basically proven there’s nothing that shouldn’t be in there.
If you look around their site, there’s nothing that is under dosed or filled with unproven ingredients.
Everything truly speaks for themselves.
Transparent Labs seems like an overnight success to some people because they are so direct with customers, that if you know them then you would have tried them by now.
Why Are They Everywhere?
Besides their great selection of products, they’ve also an attractive affiliate program.
And because they’ve got properly formulated products, there’s no reason to avoid them.
The only downside to their company is that they are not everywhere, in every country.
Currently, they are only selling supplements from their own site and can ship internationally.
But since we’re an affiliate for them, we’re going to earn commissions from each sale that we refer.
The price is still the same, whether you buy with our recommendations or with theirs. The biggest difference is that we can offer you a 10% off coupon: FITFREK
Be aware of people recommending other overrated supplements though (like the highly hyped and endorsed fat burner, Instant Knock Out) as this is the trend for some supplement companies.
Transparent Labs produces quality supplements and all the formulas are well dosed, packed, fully disclosed, and certifications are provided.
There’s really one other company that offers what TL does and that’s NutraBio.
Who's Transparent Labs Made For?
If you’ve got goals and don’t want tiny concentrated pre workouts that only make you jittery or want something that is as close to natural as possible without all the dyes and artificial stuff, then Transparent Labs is for you.
Getting all your supplements from one company may save you money as the stacks that TL offers are cheaper than buying each one individually.
Transparent Lab's Supplements
All 3 pre workouts are solid but most people prefer Bulk as it has everything you need to build muscle, including ergogenic ingredients and testosterone support (but no creatine).
Stim-Free is clear of stimulants and testosterone support but contains creatine and everything else that Bulk offers.
Lean has the same formula as Bulk but without testosterone support, creatine and 2 grams less BCAA’s and 2.5g beta alanine.
Besides pre workouts and intra workouts, they also have a wide range of essentials and ingredients they sell in bulk.
Bulk is a seriously packed pre workout that contains everything from BCAA’s, to citrulline malate and strength enhancing ingredients like betaine anhydrous.
This well formulated supplement never fails to impress anyone who tries it.
If there’s one thing everyone can agree on, is that the flavoring is a bit off.
However, they’ve since improved their flavoring and released 2 more flavors to change things up a bit.
They first started with blue raspberry but now they have strawberry lemonade and green apple, which both taste great.
100% Transparent and Contains Fully Dosed Proven Ergogenics
PreSeries Bulk is massive with its’ 30 servings of 21.63 gram servings that is stuffed with ergogenic, strength builders, BCAA’s and even testosterone support.
It starts its long list of ingredients with 6 grams of citrulline malate, an endurance and nitric oxide booster that’ll leave you pumped.
The added BCAA’s make it a complete, balanced and all-in-one pre workout that can be used whether you’re fasting in the morning or in the afternoon.
The moderate dose of caffeine and synephrine allows Bulk to be used in the early evening, but we recommend using it earlier in the day as you’ll benefit from its focus enhancing ingredients.
Unlike most pwo’s, this has testosterone support (boron citrate, vitamin D3 and zinc), helping you maintain healthy testosterone levels for your highly intense workouts.
And if you haven’t been using beta alanine lately, you’ll likely feel the normal tingles throughout your body (aka paresthesia).
This will go away once your body has optimal levels of beta alanine.
Who’s Bulk For?
Bulk isn’t for someone who’s used pre workouts like Mr. Hyde or Craze and expects the same or even more energy from their next pre workout.
This pre is for people who want to continuously improve their training and results.
While 180mg caffeine may not seem like a lot, synephrine is dosed quite well and the addition of l-theanine will turn the energy into something that is long lasting, and put you in a zen-like state where connecting your mind to muscles will be a piece of cake.
PreSeries Bulk Conclusion
All natural coloring and sweeteners (stevia).
Testosterone supporting and vitamins 360mg L-Theanine and 180mg Caffeine for smooth, long lasting focus.
Giant doses of citrulline malate, beta alanine, BCAA’s.
The only downside to Bulk is the price ($49), which shouldn’t come as a surprise to something of high quality, awesome formula and from a well-respected supplement company.
Buying this pre workout in bulk certainly brings the price way down, and it gets cheaper as other whole and balanced pre workouts like Pre-Kaged / Pre-Jym, etc.
Let’s break down the price…
While Bulk and Lean may look similar, they are not.
Bulk is made for muscle growth and enhanced testosterone production.
Lean is more for fat lass and increased thyroid function.
These ingredients are in Lean, but not in Bulk:
- 2g BCAA’s (instead of 4g)
- No testosterone support or taurine
- 1.5g Beta Alanine (instead of 4g)
On the other hand, Bulk, as we mentioned above, is more for strength and muscle building.
But really, the only thing that’s going to help you build muscle and put on mass is your diet.
In the end, the biggest difference will be what you eat in the kitchen, as Lean and Bulk are both just supporting supplements that’ll help give you the edge that you need to make it through and more.
If you’re not going through some intense shredding, Bulk will do the job but if you’re worried about the 16 extra calories it contains, then go for Lean.
Like Bulk, Lean has all the same flavors.
If you’re picky or just want something tasty, go for Strawberry Lemonade since it is the latest and improved flavor.
The pricing is the same as bulk, here it is with our 10% promo code FITFREK
Stim-Free contains absolutely no stimulants and is the same formula as Bulk but without the testosterone support (although it contains a testosterone supporting ingredient, Mucuna Pruriens) and stimulants.
When comparing to other stim-free pre workouts, this is among the best and I’ll explain why…
Stim-Free has dopamine supporting ingredients as well choline bitartrate and N-Acetyl L-Tyrosine (NALT).
Many stim-free pre workouts only contain nitric oxide boosters but they are generally a hit or miss in the mental department.
However, TL has you covered here and will help keep you in the zone even if you’re cycling through your stimulants.
The neat part is that you can easily add in some caffeine (it’s cheap to get).
Read up on Stim-Free in our analysis here.
Stim-Free costs the same as Lean and Bulk (use 10% off promo code FITFREK for these prices):
Now all the pre workouts are covered, we’ll now take a look at the PhysiqueSeries Fat Burner.
This moderately stimmed fat burner differs from other thermogenics as it has a moderate dose of caffeine (120mg) but makes up for it with a natural combination of ingredients that replicate the “ECA” stack (Ephedra Caffeine Aspirin).
First ingredient of the replicated ECA stack here is Synephrine, which is a naturally occurring alkaloid from the citrus aurantium plant (also known as bitter orange).
Synephrine is a bit like ephedra but way less intense with absolutely no known side effects.
For the “C” part of the stack, is the 120mg caffeine but this dosage is smoothed out with 120mg L-Theanine.
For the “A” part (aspirin) is natures natural pain reliever, White Willow.
Just like L-Theanine, it can make caffeine and other stimulants last longer and is the natural source of aspirin with it’s precursor, salicylic acid.
Forskolin: Weight Loss Superstar of 2015
Forskolin has been found to be super effective for not only weight loss but also for muscle growth and other health benefits.
It works by increasing cAMP levels, however, to be effective, it needs to be dosed at 500mg per day.
And in this fat burner, there’s 250mg per 2 pills.
Luckily, if you can handle 240mg caffeine on top of 50mg synephrine per day, then you can take 2 pills in the morning, and another 2 in the afternoon.
PhysiqueSeries Fat Burner: Easily One Of The Best Fat Burners
TL has taken their fat burner and went down a different path from other fat burners as it is not 100% reliant on stimulants.
This is a fat burner that you rely on season after season and still see results without worrying about tolerance.
It’s no wonder Fat Burner is way up on our top 10 thermogenics list!
The only downside is the price but like the pre workouts mentioned above, there’s a similar discount rate that you can take advantage of with promo code FITFREK (without the quotation marks) :
If you’re looking for a fat burner that can be taken without being jittery and anxious, then PhysiqueSeries Fat Burner is for you.
See our list where we found the best fat burners and ranked them.
Stim-Free is not only stimulant free but has natural energy enhancers so you can remain focused and energized throughout the day.
The question you may have is what is the point of buying a fat burner without stimulants?
There are many reasons including:
Stimulants are not the only fat burning ingredients out there.
Can be easily stacked with any stimulant-based pre workout.
You may want to add your own stimulant sources and customize dosages according to your preferences.
For energy, it has Acetyl L-Carnitine which plays a big role in using fat as an energy source.
Allows you to remain energized and focused even if you’re cycling through stimulants (think natural energizers like Acetyl L-Carnitine, L-Tyrosine, etc.)
6 Science Based and Clinically Dosed Ingredients
This fat burner is packed with proven ingredients to help burn fat and maintain muscle mass.
To help increase thermogenesis and fat release for energy, a solid 50mg dose of cayenne pepper extract is included.
Stim-Free also helps increase energy and fat metabolism with the help of the amino-derived L-carnitine (ALCAR, Acetyl L-Carnitine).
Forksolin (Forslean, 10%) is also clinically dosed at 250mg here and will further release fatty acids from stubborn adipose tissue.
Of course, since you’re dieting you’ll likely be putting your body under a lot of stress so a nice 100mg dose of the adaptogen rhodiola rosea is here.
5-HTP is also included to help with appetite suppression and mood enhancement.
It ends the formula with 10mg of Fucoxanthin and although it doesn’t have much research, it’s been shown in one animal study that it can reduce weight gain even with a high caloric diet, thanks to its ability to increase fat cell degrading enzymes.
With absolutely no stimulants included here, you can see that PhysiqueSeries Stim-Free will do a hell of a job keeping your appetite in check, fat burning high and thermogenesis elevated throughout the day.
The pricing is as follows (use promo code FITFREK for these prices):
Whether you’ll looking to get shredded or just to keep your body in check, you’ll like Stim-Free for its formula and flexibility to be stacked with any pre workout.
We get it, you train hard and you take your pre workout and protein shakes.
But what about your intra-workouts?
If it’s covered, you could be leaving some gains behind.
Maybe not a whole lot, but BCAA’s keep your muscles in an optimal growing environment (anabolism) even if you’re dieting.
CoreSeries is packed with 8g BCAA’s (more than most intra-workouts) per serving, as well as 5g glutamine and 5mg coconut water powder.
This formula looks simple but is perfectly dosed.
Being naturally flavored, you’d think this taste bad but TL did a pretty good job masking the taste of BCAA’s.
Increase Muscle Protein Synthesis
When you’re training hard, you’re putting your body in a catabolic state (muscles are being broken down) and if it happens often, you’ll start losing muscle.
But with the help of BCAA’s, whether pre or during, your muscles are going to be in a prime “anabolic” state where your lean muscle mass is preserved while fighting away catabolism.
You’re not only put in an optimal state here, but DOMs (delayed onset muscle soreness) are also prevented and you recover much faster as studies have shown.
Most BCAA products only have 5g of BCAA’s, or maybe 6 if you’re lucky.
And on top of BCAA’s, coconut water powder is also here.
Coconuts provide a rich source of electrolytes and the coconut water extract in Glutamine BCAA’s will help you hydrated throughout your intense training.
For the best price, use promo code FITFREK and you’ll be able to get the following prices:
In comparison to other BCAA products, this has twice as much than your average but yet cost about the same.
This is a true one scoop serving intra supplement.
For example, Xtend BCAA’s contain 13 grams per scoop and under doses glutamine / citrulline malate.
On the other hand, CoreSeries Glutamine BCAA’s has 19 grams per scoop and gives you twice the amount of glutamine and just a gram more of BCAA’s.
There are no second guessing with this BCAA supplement.
It’s no wonder this hit a high spot on our top 10 list of intra workouts.
Check it out and give this naturally flavored BCAA’s a try.
It’s no secret that most protein powders are not produced from 100% grass-fed, hormone / steroid free cows.
That’s a problem for most of us.
We want the pure, organic stuff that gets to the point.
You don’t want to take the extra stuff that’s pumped into cows these days.
This is one of the cleanest whey isolate's we've seen and it's one of the two proteins that fully discloses every single ingredient even the extras (like flavoring).
There are absolutely no extra ingredients that you don’t need.
One of the great things about grass-fed cows is that they have better fatty acid content ratio but that doesn’t matter since you’re not getting the beef, but whey isolate instead.
The cows here are grass fed, and treated better so if you believe you want your protein source to not only be clean but free of those cruel farms who crowd cows and such, then you’ll enjoy this protein powder.
This protein form is of very high quality with absolutely no fat and very little carbs (2g).
There’s absolutely no protein spiking here or extra’s that you don’t need.
Here's our list where we ranked the best protein powders.
Learn more about 100% Grass-Fed Protein Isolate here.
100% Whey Concentrate is the latest protein powder to come out of Transparent Labs.
Since it is less processed, this is cheaper and more affordable than their Whey Isolate.
Like all of their protein powders, this is made from 100% grass fed cows meaning there's absolutely no hormones or anything like that fed to the cows.
This Whey Concentrate is free from any extra ingredients you don't need and contains only the cleanest form of protein, with zero artificial sweeteners or flavoring.
If you want a clean source of protein without anything extra to risk your health in the long term, get this clean 100% grass fed whey concentrate.
Gram for gram you're truly getting the most bang for your buck as it is the case for most of the products from Transparent Labs.
See our top 10 protein guide here.
Learn more about this protein powder from here.
This mass gainer is one of the only ones that discloses everything from ingredients to fillers and sweeteners.
Transparent Labs lives up to their name with every one of their products and ProteinSeries Mass Gainer is no exception.
Containing 750g calories per scoop, everything in this gainer is packed with “clean” goods that’ll do nothing but help you gain lean muscle mass.
100% Grass-Fed Whey Protein Concentrate
Believe us when we say you want to avoid cows that are pumped with hormones, steroids and all the other stuff that makes farms profit more from them.
TL’s mass gainer contains nothing but 100% grass-fed whey protein.
Meaning that the cows that produced this protein are on old fashioned, grass diets.
And this isn’t the only thing that’s pure from this mass gainer….
The carb source is mainly from organic tapioca maltodextrin, which is a cerified kosher form of maltodextrin.
And most products that contain tapioca are not organic and are most likely derived from GMO corn.
100% Transparency
Like we’ve mentioned, all of TL’s products are transparent.
The ingredients, everything from the natural sweeteners to protein is disclosed so you are not second guessing your servings.
Now for pricing, it is expensive but you’re really getting what you pay for in this case and it gets better with promo code FITFREK, check it out:
For each bottle, you’re getting 15 solid servings.
If you maximize your savings and get 3 bottles, that'd bring down the price to $1.13 per serving.
That’s 750 calories, 53g protein, 109g carbohydrates packed in every $1.13!
See our top 10 mass gainers guide.
Everyone knows creatine is essential, but on it’s much more effective when combined with other ingredients like HMB ((Beta-Hydroxy-Beta-Methylbutyrate Monohydrate).
HMB is a metabolite of leucine and it’s been shown to increase recovery, enhance lean muscle mass and decrease fat mass when combined with hard training.
There’s also no need to cycle this supplement.
So you can take this continuously without worrying about going without it for a while.
It's ranked in our top 10 creatine list.
Learn more about Creatine HMB here.
You may have never seen oyster meat in a ZMA product...
But Transparent Labs has it done here as the meat has super powers when it comes to enhancing athletic performance.
Oyster meat is currently being researched for increasing endurance and immune function in athletes!
For magnesium, TL includes a super bioavailable source which is known as Magnesium Bisglycinate.
The upside to this form is that it isn't laxative.
Magnesium is a must for maintaining optimal testosterone levels, insulin levels and is also good at decreasing blood pressure as well as magnesium.
The final ingredient in TL's ZMO is Zinc Picolinate, which provides 10mg of zinc.
This form is also extremely bioavailable and it has tons of benefits ranging from increasing and enhancing performance and aiding in optimal thyroid function which lead to increased BMR and protein utilization.
ZMA is a staple and seeing how advanced Transparent Labs has gotten with their latest release, ZMO, makes it worth trying.
Read up the review on it here.
Use up this 10% off coupon: FITFREK
RAW Series
The supplements here are basically single ingredients that are proven to work and can be stacked with any supplement or can be used on its own.
You’ll find everything from agmatine (the pump / mood enhancing ingredient) to the endurance boosting citrulline malate.
Beta alanine is a non-essential amino acid that can be very beneficial when taken as a supplement.
It works by creating more carnosine in the body, taking away the “burning” lactic acid feeling you get when you perform multiple reps.
Along with creatine, beta alanine is one of the most essential ingredients to take on a regular basis.
Learn more about it here.
Agmatine is the super star of most pre workouts.
It not only functions as a neurotransmitter in the brain (helping focus and mood) but it also promotes pumps by inhibiting the enzyme that degrades arginine.
You’ll get massive and long lasting pumps with the help of this ingredient.
All you need is 500mg to 1g before your workout or in combination with your pre workout and you’re set to go.
Get it here.
Taurine works like glycerol monostearate, it promotes “wet-based” pumps by enhancing water uptake to muscles.
It’ll make your muscles absorb water like a sponge, making muscles appear fuller and pumped.
Thanks to this benefit, you’ll also be super hydrated and it also benefits focus as it is an amino acid that is abundantly available in the brain.
Check it out here.
Krill oil is known to be the superior source of omega 3 acids as it is extract from the deep blue ocean.
Unlike fish oil, krill oil contains the antioxidant known as astaxanthin and since it’s from the deep ocean, it’s unlikely to have toxins like mercury and PCBs (polychlorinated biphenyl).
You can learn more about krill oil here.
Coenzyme Q-10, aka CoQ10, is a powerful antioxidant that can enhance cardiovascular health and plays a key role in mitochondrial function.
CoQ10 is found in every cell of the body so you can imagine what sorts of benefits it would have by taking it as a supplement.
Learn more about CoQ10 here.
There are no epic pre workouts that does not contain this powerful amino acid.
Citrulline malate isn’t only great for muscular endurance, but it enhances recovery, blood flow, and decreases fatigue.
It’s one of the most popular ingredients as you’ve probably noticed it in many pre workouts.
You need at least 6g per serving to notice benefits.
Check it and learn about it here.
This safe and natural muscle builder works similarly to creatine for not only strength gains but muscle size as well.
You can take up to 2.5g per day but you’ll also see benefits from dosages as little as 500mg.
This is one of the best ergogenic ingredients you can take on a regular basis.
Stacks
Stacks are great if you’re already buying multiple supplements (think creatine, fish oil, protein etc) because then you’ll save a bit more by buying them from one company.
Here TL has all kinds of stacks to cover all kinds of goals.
Read on…
If you’re already buying supplements, you are saving much more when you buy them in bulk.
This stack is made for muscle building so if you’ve got a solid workout program and diet, then this muscle building stack will serve you well.
Here’s what you get…
Preseries Bulk
- 4g Beta Alanine
- 4g BCAA's
- And much more…
And much more…
The number one fully dosed pre workout is here and it’s packing quite a formula that is unique and ensures you’ve got everything you need to build muscle and recover faster.
Containing 6g citrulline malate, 4g BCAA’s, 4g beta alanine, testosterone support and more, Bulk will help ensure you maximize your performance for more strength, endurance and muscle size.
ProteinSeries 100% Grass Fed Protein
- 3g Carbs
- 0g Fat
Made from grass fed cows, this protein source is not only organic and pure but it’s free from hormone and steroid fed cows.
Every 32 gram scoop has 28 grams of protein.
Learn more about Grass Fed protein here.
StrengthSeries Creatine HMB
- 5g Creapure (Creatine Monohydrate)
- 2g HMB
- 5mg BioPerine
You need creatine.
It’s essential.
But every creatine product out there is overwhelmingly average.
Creatine HMB combines regular creatine monohydrate (Creapure) with HMB (Beta-Hydroxy-Beta-Methylbutyrate Monohydrate).
HMB is an active metabolite of leucine and studies have shown that it not only prevents muscle protein breakdown (catabolism), but it can also increase muscle protein synthesis.
Overall, you’ll get better muscle growth and strength gains with the help of Creatine HMB.
CoreSeries Krill Oil
- 1g Krill Oil
- 60 Serving
Unlike fish oil, krill oil is derived from deep ocean fish so there’s less of a chance of it containing things you don’t want like toxins such as PCBs (polychlorinated biphenyl) and the dangerous metal, mercury.
Krill oil is packed with omega 3 fatty acids, Astaxanthin, and phospholipids.
No matter what your goal is, krill oil (or fish oil) will contribute plenty to your gains as it has plenty of benefits to take advantage of.
Must Have Muscle Building Essentials
All in all, this stack is packed with goods and it’s all from the transparent company that discloses everything.
Everything is naturally flavored and nothing contains the artificial stuff that isn’t good for you.
Take a look at this stack and use promo code FITFREK for maximum savings.
Just like the stack above, this has everything for your “bulking” needs.
Stim-Free is included here instead of PreSeries Bulk.
If you’re cycling stimulants or just want to use your own stimulants and control the dosages etc, then you will enjoy this stack.
Stim-Free has 3g creatine, which is great if you’re looking to retain strength and performance while cycling through your stimulants.
Learn more about the stim-free stack here.
Fat Burning Lean Muscle Essentials Stack
If you’re cutting, and looking to get lean, this stack is for you.
It has Lean Pre workout, Fat Burner, 100% Grass Fed Protein, and Krill Oil.
All of these are essentials if your main goal is shredding, but it can be used even if you’re just trying to maintain your physique.
PreSeries Lean Pre Workout
You don’t need stimulants to burn away fat.
Stim-Free fat burning essentials have fat burning supps that’ll help you decrease body fat storage while ensuring that you get the most out of your dieting regimen.
The pre workout here is Stim-Free along with Fat Burner Stim-Free for maximum benefits.
You can learn more about the stack here.
Where to find Transparent Lab's Products
Unfortunately, you won’t find TL on Amazon, GNC, Walmart or anywhere like that.
You’ll rarely ever find them on eBay, at least not officially by a reseller so prices would be jacked up.
The upside is that you won’t have to pay fees for the middle man and you’ll buy it straight from the source, their own website.
The shipping fees are fair, no matter if you’re shipping to India or UK, you’re still getting the most out of each serving.
Where to follow On Social Media
TL has a strong presence social media, they’ve got Facebook as well as Instagram.
You can follow them on Facebook here.
And on Instagram here.
Transparent Labs Promo Code
Who doesn’t like coupons…
Use this 10% coupon code: FITFREK
And you'll be able to enjoy all kinds of discounts, all year round.
Final Words
Transparent Labs doesn’t only produce quality supplements but they disclose everything and they do not hype up on random, unproven ingredients.
Every supplement by TL is packed with clinical doses, proven ingredients and nothing is left behind.
If you want the best bang for your buck, then you’re looking at a company that you’ll most likely be stuck with (in a good way) for a good while.
Their supplements are for you if you like seeing your performance increase and training paying off in a shorter period of time.
But if you’re looking to fly off the walls and be incredibly jittery, anxious and all that from stimulants, then at least their pre workouts are probably not for you (unless you add in your own stimulants of course).
Transparent Labs is here to stay for a good long time.
They’ve set the bar high for quality supplements and service.
Table of Contents
Final Words
Protein powders are not the solution to gains.
Supplements are just that, supplements.
Whether you're looking to use these in shakes or you're looking for convenience, real food will always be the best option for full optimum health and results.
What Is Protein?
After water, protein is primarily what your body is made of.
In fact, about 75% of the dry weight of your body consists of protein.
Your muscles are literally made of protein and your body requires enough protein everyday to perform hundreds (if not thousands) of bodily functions.
If there aren’t enough for your organs to benefit from, your muscles will start to deteriorate or turn into fat.
This is one of the main reason bodybuilders, athletes and fitness-minded individuals need more protein than the average Joe.
It’s vital for their growth.
You’ve no doubt heard of amino acids, there are over 20 of them and they are known as “the building blocks of protein”.
Most of these can be produced by the body, but 9 are considered essential, meaning the body cannot make them.
They must come from your diet and supplements.
These include the super-anabolic BCAAs which directly impact muscle growth.
What Are Protein Powders?
You have to make sure your body has enough protein to meet the body’s daily requirements – but you also have to have enough protein to meet the requirements of muscle growth.
Remember, if your fundamental needs aren’t met, your body looks for protein elsewhere – meaning your muscles.
One of the simplest ways to help meet your recommended daily intake of protein is to use protein powders.
This is, simply, protein in the form of powder that you can make into a shake or smoothie.
You can use any beverage you like, you can mix it into your oatmeal in the morning and you can even use many powders to bake with – for example, protein pancakes, cookies or muffins.
There are many different choices using various protein sources of varying quality, making it tough to know which ones are the best.
Who Should Take Protein Powders?
Anybody can use protein powders, there are no restrictions, albeit allergy-related cases.
Even if you are allergic to one type, chances are you won’t be allergic to another.
It’s important to understand that your first choice of protein should always be quality whole food options, but that being said, many of us lead very busy lives and don’t always have time to sit down and eat as often as you should if you’re a bodybuilder or athlete – but most likely you can drink a quick shake.
A good protein powder is a cornerstone supplement and should be the first supplement choice for every single beginner.
In this case, it should be the first supplement every bodybuilder, athlete and fitness enthusiast buys.
How Much Protein Should You Consume?
This is the question that has hounded bodybuilding and sports nutrition for decades.
Everybody has an opinion about protein consumption, and the “official” viewpoints tend to change about every 10 years or so.
Back in the late 80’s, for example, it was 1 gram per 2.2 lbs of bodyweight.
Then it became 1 gram per pound of bodyweight, then that number went up to 1.5 grams.
Currently, depending on your source, it’s .7 grams per pound up to 1 gram per pound.
Here’s the thing, if you don’t take in enough protein, those calories will have to come from either carbs or fat or both – of the three, protein is least likely to be converted to body fat, and a little extra isn’t really a problem, so 1 gram per pound of bodyweight is our suggestion.
What Types Of Protein Are There?
When it comes to protein powders, there are almost never ending types, or sources, of protein.
Way back in the 50’s when the first protein powders were being used by bodybuilders, soy was a common source.
By the 60’s quality had improved to milk and egg sources, and it should be noted that egg white protein was considered the highest quality protein available for decades.
Not much happened until whey protein hit the market in the 90’s, it was and still is considered the highest quality protein you can buy.
Today, besides whey, we have many choices, so let’s take a look at each kind, starting first with standard, non-vegetarian proteins.
First, let’s define a term we will be using – the Biological Value, or BV, of a protein is an indicator of the quality of the protein.
It is a measure of a protein's ability to be used by the body or, the percentage of the absorbed protein that your body actually uses.
The other key term we need to look at is digestion speed.
Different proteins digest at different speeds, making one type more useful than other types for specific situations, such as after a workout, when you need a fast digesting protein, or before bed, when a slower digesting protein is best.
Whey Protein
Whey protein makes up about 20% of milk protein and has the highest biological value (BV) of any protein source.
For example, milk protein has a BV of 91, while egg protein, long considered the best, has a BV of 100.
However, whey concentrate protein powder has a BV of 104, with whey isolate going as high as 159! (1).
Of course, it’s not as simple as just “whey protein”, there are several types:
Whey Protein Concentrate (WPC)
Whey protein concentrate is the lowest-quality and cheapest form of whey and has a protein content by weight of anywhere between 35 and 80%, with the remaining content consisting of carbs and fats (2).
When you buy a whey concentrate protein powder, you’ll find it’s thicker and better-tasting than other types of whey.
As far as the rate of digestion, WPC digests in just under 2 hours – whey in general is the fastest digesting protein (2) and the best choice for post workout use or first thing in the morning after a long 8-10 hours without food.
You have to be careful in your choice of whey protein powder from concentrate, because often the label doesn’t tell you the content of protein you’re getting, in this case you may be buying a product that’s considerable under 80% protein.
And it also contains much more than just protein as it has lactose (milk sugar), other types of carbs, and fats.
Besides quality, the primary drawback of WPC is that anyone that has a hard time digesting dairy products will definitely suffer, we’re talking bloating and gastric discomfort.
There’s no need to worry, the best is yet to come!
Whey Protein Isolate (WPI)
Whey Protein Isolate is the highest quality, purest source of protein you can buy, whey or otherwise.
In the manufacturing process, all carbs (lactose) and fats from the concentrate powder are removed and a typical WPI is at least 90% protein (3).
Even though whey protein in general comes from milk, if you have any difficulties with lactose, this is the whey protein for you.
Whey isolate contains the ideal combination of amino acids in the perfect concentrations for maximum benefit.
As far as rate of digestion, WPI takes about 2 ½ hours to digest and is more expensive than WPC.
Whey Protein Hydrolysate
Whey protein hydrolysates are the newest type of whey protein as well as the fastest digesting.
This type of whey has been artificially “predigested” or hydrolyzed.
The idea behind it is that an ultra-fast whey means better results, and in fact whey hydrolysate does digest at a lighting fast 1 ½ hours.
However, it’s also more expensive to manufacture, which means that you have to decide if the extra digestion speed is worth the extra cost.
This type of protein is a good choice if you have digestion problems and need an advantage to help you digest your protein easier.
Otherwise, for many users whey isolate, or a whey blend consisting of all 3 types of whey are the best choices.
Casein Protein
Next we have casein protein, and of course there’s more than one type.
Casein is a slower digesting protein, in fact casein can take over 6 hours to digest, depending on the type.
This brings up an important question: which type of protein is the best choice based on digestion speed?
Casein, for example, is perfect just before bed because it can offset catabolism for hours.
It’s also a great choice at the start of a long busy day at school or work when you aren’t sure when you can eat again.
On the other hand, whey digests much faster as we have seen, making it perfect at specific times of the day.
So what’s the answer?
Both!
That’s right, many dedicated bodybuilders and athletes either use both kinds separately or use a product that blends proteins for the ultimate in fast and slower digestion.
Think about it, you get the best of all worlds with a protein blend – fast digesting whey for morning and post workout, and slower digesting proteins for your long day or at night.
What could be better?
OK, casein protein is milk protein, in fact milk protein consists of 20% whey and 80% casein.
There 3 types of casein protein:
Calcium Caseinate
This is the lowest quality casein protein but often is the first choice for many casein protein powders.
Typically, casein is an insoluble compound, and you may find your casein protein doesn’t mix as well as whey proteins.
Caseinates consist of calcium, potassium and sodium and typically undergo a special manufacturing process to improve solubility.
Micellar Casein
This is the purest form of casein protein available.
It’s digested much easier by the body and mixes much better than cheaper forms of casein.
Micellar casein takes over 6 hours to digest, it does this by becoming a gel-like substance in the small intestine which is then slowly released over time, constantly feeding your muscles.
Milk Protein
Milk protein isolate consists of 80% casein and 20% whey, making this a popular choice because it has both slow and fast digestion rates.
Milk protein isolates have a high content of amino acids and are easily digested, making them a good choice for other types of protein supplements, such as protein bars.
Beef Protein
Beef protein powder has never really taken the market by storm despite numerous attempts over the years.
You might think beef should be an excellent protein source, after all, it’s a complete protein that’s high in amino acids plus it’s a natural source of the proven muscle builder creatine (4).
So why isn’t beef protein a popular choice?
Most beef proteins are made from collagen, which is a poor quality protein source.
The next time you see a beef protein powder or bar, read the label and look for “hydrolyzed gelatin”.
It is commonly used in Jello, just read up the ingredients on those boxes, it refers gelatin this way: “Not a significant source of protein”.
This is a FDA-mandated statement that must be used by manufacturers due to the poor quality of gelatin (5).
The bottom line is that beef is not the ideal protein source you would think, and our best advice is to stick with other, more proven sources of protein.
Egg Protein
For years, egg protein powders were the highest quality protein on the market with a BV of 100, good, but not quite as good as whey.
As far as digestion speed, egg protein is considered a medium digesting protein, taking about 4 hours to digest.
The only real drawback with egg protein powders is that they don’t mix well and smell worse.
However, they make a great addition to a protein blend of whey and casein because now you have fast, medium and slow digesting proteins.
Vegetarian Protein Powders
One of the fastest growing supplement sub-categories are plant based protein powders.
All of sudden, everybody has their own vegan-friendly protein powder, which are designed for vegetarians that do not eat dairy products, vegans who avoid all animal products, and fitness minded people with allergies that make a plant based protein the best choice.
Vegetarian protein powders have a thick texture with a chalky taste depending on the brand, and they contain a mix of plant proteins which creates a complete protein (contains all the amino acids) of good quality.
Here are the most common choices:
One of the fastest growing supplement sub-categories are plant based protein powders.
All of sudden, everybody has their own vegan-friendly protein powder, which are designed for vegetarians that do not eat dairy products, vegans who avoid all animal products, and fitness minded people with allergies that make a plant based protein the best choice.
Vegetarian protein powders have a thick texture with a chalky taste depending on the brand, and they contain a mix of plant proteins which creates a complete protein (contains all the amino acids) of good quality.
Here are the most common choices:
Rice Protein
Rice protein is a high quality protein that contains all of the essential amino acids, which are the ones that cannot be made by the body.
Some research has indicated rice protein can be as effective as whey protein (6).
Still, most plant based proteins combine rice with other sources.
Most plant proteins are a medium digesting protein, taking a few hours to completely digest.
Pea Protein
This is another very common source of protein and often combined with rice protein in many of the plant powders that are seemingly flooding the market.
Like rice protein, pea protein compares well to whey protein (7) and digests as slowly as casein, giving you two great benefits in one protein source.
If there’s a downside, it’s the smell and taste, which is another reason it’s combined with other plant proteins.
Hemp Protein
Hemp seeds is another plant protein that contains all nine essential amino acids along with Omega 3 and 6 essential fatty acids.
However, a drawback of hemp protein is that it’s low in leucine, lysine and tryptophan.
Leucine is one of the BCAAs and an essential amino acid that’s known as the most anabolic of any amino acid due to its direct stimulation of protein synthesis.
Additionally, it does not digest very well – compare the protein digestibility rating (PDCAAS) of hemp (48) to egg protein (100) and whey (104), and you have a protein that isn’t very bioavailable and does not do a good job stimulating protein synthesis (8).
That’s a deal breaker for us!
Soy Protein
Several decades ago, if you wanted a vegan protein source, soy was pretty much it.
Soy protein hit a low spot when it was thought to increase estrogen levels, the female hormone.
However, newer research indicates it is a high-quality protein that contains all of the essential amino acids.
Still, soy does not have the popularity it once had and many vegan protein powders advertise “soy free” on their labels.
Beef Vs Whey
Despite the increased popularity of plant-based protein powders on the market, for most bodybuilders, athletes and fitness-minded users, dairy based proteins still offer the highest quality and best taste.
If lactose is not a problem, you can literally choose any whey or casein protein powder either separately or in a combination of the two.
Of course, you’ll ultimately want a high quality product with a good macronutrient profile and our guide can help you with that.
Lactose Sensitivity
On the other hand, if you have issues with lactose, such as a little bloating and gas, it can be said that you are “lactose sensitive”.
In this case, a whey or milk isolate is a good choice because all the lactose and fats are removed as part of the filtration process.
Many proteins also contain lactase, which is an enzyme that breaks down lactose.
An additional option in this case is to buy separate digestive enzyme tablets that feature lactase, or even lactase drops that you add to your shake.
The point is, even if you have mild problems with lactose, there are solutions.
Whey isolates are the best choice, but there may be some higher quality casein proteins you could use.
Lactose Intolerance
If you have more severe issues with lactose, you may be “lactose intolerant” and your choices would be limited to only the cleanest, highest quality whey isolates.
Severe Lactose Intolerance
If lactose is out of the question no matter what you do, then dairy based proteins are not an option – that means you’ll have to go with a plant based protein.
Finding one you enjoy the taste of will be a challenge, but the good news is, you have several options to try.
All Natural Options
If lactose is not really a primary concern, but the cleanest possible is, then you’ll want a product with no artificial additives and you have some great choices available, as many brands feature all-natural proteins in their line-up.
The bottom line is that no matter how picky you are, more than likely you can find a dairy based protein that will fit your needs.
How To Buy A Whey Isolate
If you have looked your options over and decided to buy a whey isolate, what do you need to know to make the best choice?
First of all, the best whey isolates, such as NutraBio 100% Whey Protein Isolate, are exceptionally pure with very low in carbs and fat, thanks to the filtration process, leaving an ultra-clean formula.
What's The Protein Content?
Check Protein Content by Weight
If you have looked your options over and decided to buy a whey isolate, what do you need to know to make the best choice?
First of all, the best whey isolates, such as NutraBio 100% Whey Protein Isolate, are exceptionally pure with very low in carbs and fat, thanks to the filtration process, leaving an ultra-clean formula.
Thickeners And Artificial Ingredients
If you have looked your options over and decided to buy a whey isolate, what do you need to know to make the best choice?
First of all, the best whey isolates, such as NutraBio 100% Whey Protein Isolate, are exceptionally pure with very low in carbs and fat, thanks to the filtration process, leaving an ultra-clean formula.
Check Cholesterol
One of the biggest red flags of protein quality is the cholesterol content.
Of course, check the macronutrient profile, check the additives, check the sodium (not everybody does) – but don’t forget to look at the cholesterol.
It should be low because most of it should have been taken out during manufacturing.
For example, if you look at the label of NutraBio’s 100% Whey Isolate, you will see that it has less than 5 mg cholesterol.
Some have even less.
Hint: when analyzing a protein, take the time to see if they have their products third party tested, like NutraBio does.
This verifies the label information and integrity of the company.
So, remember, don’t forget to check the cholesterol content!
As a guideline, a high-quality quality protein source should be:
- Whey concentrate should be 80 mg or lower
- Whey isolate should be 20 mg or lower for average quality
- Whey isolate of premium quality should 10 mg or less
More About Cholesterol:
Cholesterol doesn't seem to be well understood by many people, so it’s important to understand what it is.
First, what is cholesterol?
It can be defined as follows:
“Cholesterol is the most common type of steroid in the body.
Cholesterol has a reputation for being associated with an increased risk for heart and blood vessel disease.
However, cholesterol is essential to the formation of bile acids, vitamin D, progesterone, estrogens (estradiol, estrone, estriol), androgens (androsterone, testosterone), mineralocorticoid hormones (aldosterone, corticosterone), and glucocorticoid hormones (cortisol).
Cholesterol is also necessary to the normal permeability and function of the membranes that surround cells.
A diet high in saturated fats tends to increase blood cholesterol levels, whereas a diet high in unsaturated fats tends to lower blood cholesterol levels.
Although some cholesterol is obtained from the diet, most cholesterol is made in the liver and other tissues” (9).
Despite some benefits, namely its role in the formation of testosterone, cholesterol is not something we want a lot of in our diet, because cholesterol from your diet can be absorbed in the intestines and contribute to your total cholesterol levels.
What Problems Are Associated With High Levels Of Cholesterol?
As you may already know, high levels of cholesterol can increase the risk of atherosclerosis, or blocked arteries due to the buildup of cholesterol on the arterial walls.
This is a problem because it means decreased blood flow, increased blood pressure, and potentially serious heart problems.
There are additional problems caused by high cholesterol: poor blood flow can lead to erectile dysfunction, decreased blood flow to the brain and to the spine.
An adequate blood flow is needed for these areas because it delivers much needed oxygen and nutrients.
If you are concerned about high cholesterol, you can add more fiber to your diet and reduce your intake of long chain saturated fats, hydrogenated oils, and foods that contain high amounts of cholesterol (such as poor quality protein powders).
It’s important to remember, however, that above all else, you should always consult with your doctor.
1.http://www.fitstep.com/2/2-how-to-build-muscle/eating-for-muscle-growth/protein-quality-chart.htm
2. https://www.ncbi.nlm.nih.gov/pubmed/12575908
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
4. https://www.ncbi.nlm.nih.gov/pubmed/7269220
5.https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.9
6. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
7. https://jissn.biomedcentral.com/track/pdf/10.1186/s12970-014-0064-5
8. https://pubs.acs.org/doi/abs/10.1021/jf102636b
9. https://www.medicinenet.com/script/main/art.asp?articlekey=2710
