PROTEIN + CREATINE
BIRDMAN
Overview
This blend combines a well-dosed amount of plant-based protein and creatine monohydrate, both known for their efficacy in muscle support. While the creatine dose is within the effective range for maintenance, the large number of other ingredients, particularly in proprietary blends, makes it difficult to assess their individual effectiveness due to likely underdosing.
The Good
Combines two highly effective supplements: protein and creatine.
Creatine Monohydrate is included at a research-backed maintenance dose (3g).
Provides a good amount of protein (20g) per serving for muscle support.
The Bad
Heavy reliance on proprietary blends ('Performance Blend,' 'Recovery Blend,' 'Digestive Blend') obscures individual ingredient dosages, raising concerns about potential underdosing for many components.
The 'Performance Blend' is 42.7g but includes creatine at only 3g, suggesting many other BCAA and amino acid components are likely underdosed.
The 'Recovery Blend' is 5.95g, with L-Glutamine at 3g, leaving only 2.95g for Turmeric (1500mg/1.5g) and Tart Cherry (1000mg/1g), indicating these are effectively at 1.5g and 1g respectively, which is a good dose for tart cherry but on the lower end for Turmeric (often requiring 500-1500mg of curcuminoids, not raw turmeric powder).
Is it for you?
Best For: Athletes, fitness enthusiasts, individuals looking to build muscle and strength
Skip If: You have pre-existing kidney conditions or are pregnant/nursing without consulting a doctor.
Ingredients Analysis
Calories from Fat
40 kcalSaturated Fat
0.9 gTrans Fat
0 gCholesterol
0 mgSodium
3.9 mgPotassium
3.1 mgIron
9.1 mgMagnesium
52 mgL-Leucine
2.76 mgL-Isoleucine
1380 mgL-Valine
1380 mgL-Alanine
1100 mgL-Arginine
970 mgL-Aspartic Acid
970 mgL-Glutamic Acid
3760 mgL-Glycine
690 mgL-Histidine
550 mgL-Lysine
1100 mgL-Phenylalanine
550 mgL-Proline
550 mgL-Serine
690 mgL-Threonine
550 mgL-Tryptophan
280 mgL-Tyrosine
370 mgL-Glutamine
3 gTurmeric
1500 mgTart Cherry
1000 mgAmylase
1500 mgProtease
1000 mgLactase
1000 mgCellulase
500 mgLipase
480 mgVitamin C
160 mgVitamin E
10 mgThiamin
1.7 mgRiboflavin
2 mgNiacin
20 mgVitamin B6
2 mgFolate
400 mcgVitamin B12
6 mcgBiotin
150 mcgPantothenic Acid
10 mgHow to Use
Mix one scoop with 8-10 oz of water or your preferred beverage. Consume post-workout or as a meal replacement.
Daily
Post-workout
Mixed with water or milk
Who Should Use This
Best For:
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