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Creatine isn’t just for the gym bros anymore. As we age, the real challenge isn’t just building muscle—it’s preventing muscle loss. Declines in ATP production, fast-twitch fibers, and recovery capacity directly impact strength, balance, and long-term independence. Creatine helps by improving cellular energy availability, supporting muscle and brain ATP regeneration. In adults over 55, pairing creatine with resistance training has been shown to improve strength, functional performance, and lean tissue mass. (Davies TW, et al. Creatine supplementation for optimization of physical function in the patient at risk of functional disability: A systematic review and meta-analysis. JPEN J Parenter Enteral Nutr. 2024 May;48(4):389-405. PMID: 38417175.) Adding HMB takes this a step further. HMB is a leucine metabolite that actually helps reduce muscle protein breakdown while supporting recovery—making it especially important for aging adults where muscle loss can outpace muscle gain. (Din USU, et al. A double-blind placebo controlled trial into the impacts of HMB supplementation and exercise on free-living muscle protein synthesis, muscle mass and function, in older adults. Clin Nutr. 2019 Oct;38(5):2071-2078. doi: 10.1016/j.clnu.2018.09.025. PMID: 30360984.) Muscle energy + protection is the real synergy. That’s why creatine plus HMB belongs in a longevity-focused strategy—not just a workout stack. #longevity #doctor #surgeon #creatine #supplements #musclegrowth #muscles #workout #training
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transparentlabs
Creatine isn’t just for the gym bros anymore. As we age, the real challenge isn’t just building muscle—it’s preventing muscle loss. Declines in ATP production, fast-twitch fibers, and recovery capacity directly impact strength, balance, and long-term independence. Creatine helps by improving cellular energy availability, supporting muscle and brain ATP regeneration. In adults over 55, pairing creatine with resistance training has been shown to improve strength, functional performance, and lean tissue mass. (Davies TW, et al. Creatine supplementation for optimization of physical function in the patient at risk of functional disability: A systematic review and meta-analysis. JPEN J Parenter Enteral Nutr. 2024 May;48(4):389-405. PMID: 38417175.) Adding HMB takes this a step further. HMB is a leucine metabolite that actually helps reduce muscle protein breakdown while supporting recovery—making it especially important for aging adults where muscle loss can outpace muscle gain. (Din USU, et al. A double-blind placebo controlled trial into the impacts of HMB supplementation and exercise on free-living muscle protein synthesis, muscle mass and function, in older adults. Clin Nutr. 2019 Oct;38(5):2071-2078. doi: 10.1016/j.clnu.2018.09.025. PMID: 30360984.) Muscle energy + protection is the real synergy. That’s why creatine plus HMB belongs in a longevity-focused strategy—not just a workout stack. #longevity #doctor #surgeon #creatine #supplements #musclegrowth #muscles #workout #training
This Black Friday, @paulsklarxfit , @dianaconforti.fit , @just_truett , and @blessedmma trek across Iceland in search of the Transparent Labs Mountain of Deals. Challenges await them around every corner, until one sign changes everything. ⛰️Get 25% off and free gifts at TransparentLabs.com
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transparentlabs
This Black Friday, @paulsklarxfit , @dianaconforti.fit , @just_truett , and @blessedmma trek across Iceland in search of the Transparent Labs Mountain of Deals. Challenges await them around every corner, until one sign changes everything. ⛰️Get 25% off and free gifts at TransparentLabs.com
The Best Homemade Cheesecake Cups! High in protein, lower in calories, and tastes just as delicious compared to traditional cheesecake! Here’s how to easily make it.👇🏽 - Ingredients: • 1 block light cream cheese (250g, 95% light) • 1 cup fat free greek yogurt, plain • 1/4 cup any sweetener (we use brown sugar stevia) • 1 tsp vanilla extract • 1 scoop protein powder (we use french vanilla from @transparentlabs ) • 1 cup frozen blueberries (cooked in a pan) - Notes: • bake at 300°F for 20 minutes • let it cool for 20 minutes, then refrigerate for 1-2 hours for a classic cheesecake texture • use any fruit of choice as toppings - - #recipe #dessert #cheesecake #healthy #homemade
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transparentlabs
The Best Homemade Cheesecake Cups! High in protein, lower in calories, and tastes just as delicious compared to traditional cheesecake! Here’s how to easily make it.👇🏽 - Ingredients: • 1 block light cream cheese (250g, 95% light) • 1 cup fat free greek yogurt, plain • 1/4 cup any sweetener (we use brown sugar stevia) • 1 tsp vanilla extract • 1 scoop protein powder (we use french vanilla from @transparentlabs ) • 1 cup frozen blueberries (cooked in a pan) - Notes: • bake at 300°F for 20 minutes • let it cool for 20 minutes, then refrigerate for 1-2 hours for a classic cheesecake texture • use any fruit of choice as toppings - - #recipe #dessert #cheesecake #healthy #homemade
There’s creatine in a lot of the meat we eat on a daily basis. But now we know that the amounts shown to support training are hard to reach through diet alone. That’s why supplementation exists and why daily intake matters.
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transparentlabs
There’s creatine in a lot of the meat we eat on a daily basis. But now we know that the amounts shown to support training are hard to reach through diet alone. That’s why supplementation exists and why daily intake matters.
13 years later and the rematch is almost here. We went inside Max Holloway's camp for 72 hours before UFC 329. McGregor vs. Holloway 2. July 11th, 2026.
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13 years later and the rematch is almost here. We went inside Max Holloway's camp for 72 hours before UFC 329. McGregor vs. Holloway 2. July 11th, 2026.
Creatine powers muscle growth, while HMB shields hard-earned gains from muscle breakdown. When used together, Creatine and HMB are a powerhouse pair for gaining strength and lean mass.
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transparentlabs
Creatine powers muscle growth, while HMB shields hard-earned gains from muscle breakdown. When used together, Creatine and HMB are a powerhouse pair for gaining strength and lean mass.
You can only pick one. This or this supplement showdown ft. @littletfitness and @thorbjornsson.
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transparentlabs
You can only pick one. This or this supplement showdown ft. @littletfitness and @thorbjornsson.
Creatine entered the spotlight at the 1992 Barcelona Olympics, when gold-medal athletes began using it as their secret weapon for strength and performance. That moment sparked a wave of new scientific research.
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transparentlabs
Creatine entered the spotlight at the 1992 Barcelona Olympics, when gold-medal athletes began using it as their secret weapon for strength and performance. That moment sparked a wave of new scientific research.
These are the things I can't go without when I head to vacation. 🌴 👇 Comment down below, what are your must-haves? #longevity #workout #supplement #doctor #wellnesstips #travel #vacation
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transparentlabs
These are the things I can't go without when I head to vacation. 🌴 👇 Comment down below, what are your must-haves? #longevity #workout #supplement #doctor #wellnesstips #travel #vacation
Diana hasn’t been to the cafe in three days. And honestly? We don’t blame her. Try the new TL Protein Coffee at transparentlabs.com
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transparentlabs
Diana hasn’t been to the cafe in three days. And honestly? We don’t blame her. Try the new TL Protein Coffee at transparentlabs.com
I tried creatine for 30 days. Fueled by @transparentlabs Creatine + HMB. #TransparentLabs #SponsoredAthlete #creatine #fitness #workout
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I tried creatine for 30 days. Fueled by @transparentlabs Creatine + HMB. #TransparentLabs #SponsoredAthlete #creatine #fitness #workout
The Best Homemade Creme Brulee that’s healthier, creamy and delicious! It’s packed with protein, lower calories, and you can prep it in 10 minutes.👇🏽 - Ingredients: • 4 hard boiled eggs • 1/2 cup any milk • 1 tsp vanilla extract • 3 tbsp sweetener (we use brown sugar stevia) • 1/4 tsp salt • 2 scoops vanilla protein powder (we use french vanilla from @transparentlabs ) - Topping: Light sprinkle of brown sugar sweetener or granulated sugar - Directions: Blend everything together until completely smooth, then pour into ramekins and chill in the fridge until set. Sprinkle a thin layer of sugar on top, then torch until caramelized and crispy. If you don’t have a blow torch, place it under the broiler for a few minutes until the top is caramelized. You can also carefully heat the bottom of a metal spoon and gently press it against the sugar to create that brulee top. - Calories/Macros: • 300 calories, 42g protein, 8g carbs, 10g fat (per serving of 2) - - #recipe #healthy #dessert #cremebrulee #custard
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transparentlabs
The Best Homemade Creme Brulee that’s healthier, creamy and delicious! It’s packed with protein, lower calories, and you can prep it in 10 minutes.👇🏽 - Ingredients: • 4 hard boiled eggs • 1/2 cup any milk • 1 tsp vanilla extract • 3 tbsp sweetener (we use brown sugar stevia) • 1/4 tsp salt • 2 scoops vanilla protein powder (we use french vanilla from @transparentlabs ) - Topping: Light sprinkle of brown sugar sweetener or granulated sugar - Directions: Blend everything together until completely smooth, then pour into ramekins and chill in the fridge until set. Sprinkle a thin layer of sugar on top, then torch until caramelized and crispy. If you don’t have a blow torch, place it under the broiler for a few minutes until the top is caramelized. You can also carefully heat the bottom of a metal spoon and gently press it against the sugar to create that brulee top. - Calories/Macros: • 300 calories, 42g protein, 8g carbs, 10g fat (per serving of 2) - - #recipe #healthy #dessert #cremebrulee #custard
The best homemade Banana Cream Latte in 10 minutes! Easy, healthy and so delicious!👇🏽🔥 - • 1 ripe banana • 1 cup any milk • 1/4 tsp salt • 1 tbsp any sweetener (we use brown sugar stevia) optional: 1 tsp vanilla extract • 2 oz espresso or coffee (we mix @transparentlabs protein coffee with 2oz water for 20g protein!) - Serve with glass full of ice, top it off with cinnamon and enjoy! - #recipe #homemade #latte #proteincoffee #drink
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transparentlabs
The best homemade Banana Cream Latte in 10 minutes! Easy, healthy and so delicious!👇🏽🔥 - • 1 ripe banana • 1 cup any milk • 1/4 tsp salt • 1 tbsp any sweetener (we use brown sugar stevia) optional: 1 tsp vanilla extract • 2 oz espresso or coffee (we mix @transparentlabs protein coffee with 2oz water for 20g protein!) - Serve with glass full of ice, top it off with cinnamon and enjoy! - #recipe #homemade #latte #proteincoffee #drink
Keeping me locked for July 11! @transparentlabs
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Keeping me locked for July 11! @transparentlabs
High Protein Yogurt Bars 🔥 207 cals 34g protein 1g fat 17g carbs Ingredients: 4 bars per serving 1.5 cups non fat plain greek yogurt 1 scoop french vanilla whey protein @transparentlabs 1 tbsp raw honey 1 tsp vanilla extract Add your favorite toppings (my toppings are not included in cals/macros) Let it freeze for an hour and a half minimum and enjoy! #cooking #dessert #highproteindessert #transparentlabs #yogurtbars
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High Protein Yogurt Bars 🔥 207 cals 34g protein 1g fat 17g carbs Ingredients: 4 bars per serving 1.5 cups non fat plain greek yogurt 1 scoop french vanilla whey protein @transparentlabs 1 tbsp raw honey 1 tsp vanilla extract Add your favorite toppings (my toppings are not included in cals/macros) Let it freeze for an hour and a half minimum and enjoy! #cooking #dessert #highproteindessert #transparentlabs #yogurtbars
The best homemade Banana Bread, my cinnamon roll version! It’s high in protein, lower in calories, and comes out soft and fluffy every time!👇🏽 - Banana Bread Ingredients:  • 3 bananas  • 2 eggs  • 1/4 cup any milk (I use 1%)  • 1/4 cup low calorie maple syrup (or any liquid sweetener)  • 1 tsp vanilla extract  • 1 tbsp coconut (or olive oil)  • 1 heaping cup any flour (I use blended rolled oats) • 2 scoops vanilla protein powder (I use french vanilla from @transparentlabs !)  • 1 tsp cinnamon  • 1 tsp baking powder  • 1/2 tsp salt  • optional: 1/2 tsp baking soda (for a fluffier banana bread)  • optional: 1/4 cup stevia, or any powdered sweetener if you like it sweet - Cinnamon Butter Swirl:  • 2 tbsp melted light butter  • 1 tbsp brown sugar sweetener  • 1 tsp cinnamon - Icing:  • 1/4 cup light cream cheese (I use 95% light)  • 1 tbsp any sweetener  • 1/2 tsp vanilla extract  • optional: 1/2 scoop vanilla protein powder - Calories/Macros: 136 calories, 10g protein, 19g carbs, 3g fat (per slice of 10) - - #recipe #homemade #bananabread #protein #dessert
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transparentlabs
The best homemade Banana Bread, my cinnamon roll version! It’s high in protein, lower in calories, and comes out soft and fluffy every time!👇🏽 - Banana Bread Ingredients:  • 3 bananas  • 2 eggs  • 1/4 cup any milk (I use 1%)  • 1/4 cup low calorie maple syrup (or any liquid sweetener)  • 1 tsp vanilla extract  • 1 tbsp coconut (or olive oil)  • 1 heaping cup any flour (I use blended rolled oats) • 2 scoops vanilla protein powder (I use french vanilla from @transparentlabs !)  • 1 tsp cinnamon  • 1 tsp baking powder  • 1/2 tsp salt  • optional: 1/2 tsp baking soda (for a fluffier banana bread)  • optional: 1/4 cup stevia, or any powdered sweetener if you like it sweet - Cinnamon Butter Swirl:  • 2 tbsp melted light butter  • 1 tbsp brown sugar sweetener  • 1 tsp cinnamon - Icing:  • 1/4 cup light cream cheese (I use 95% light)  • 1 tbsp any sweetener  • 1/2 tsp vanilla extract  • optional: 1/2 scoop vanilla protein powder - Calories/Macros: 136 calories, 10g protein, 19g carbs, 3g fat (per slice of 10) - - #recipe #homemade #bananabread #protein #dessert
This study completely changed how I think about post-workout protein. A 2023 paper in Cell Reports Medicine showed that consuming 100 g of protein after resistance training stimulated muscle protein synthesis for over 12 hours — significantly longer and stronger than smaller doses. Even more interesting? Minimal amino acids were oxidized, meaning the extra protein wasn’t just “wasted” or turned into glucose. That directly challenges the old idea that you can only “use” ~20–30 g of protein at a time. In the context of training and recovery, larger protein doses continue to drive repair and adaptation. Protein isn’t fuel — carbs and fats handle that — but it is the raw material your body uses to rebuild muscle after training. That’s why I prioritize high-quality protein post-workout and keep the ingredients clean and simple. @transparentlabs 100% whey is my go to-remember all protein supplements are NOT created equal! For me — 75-90 g of complete, rapidly available whey protein with 1:1 balance of protein to carbs is crucial to match training intensity and drive results. 🔥👊💪 Trommelen J et al. Cell Reports Medicine (2023);4(12):101324. DOI:10.1016/j.xcrm.2023.101324. PMID: 38118410. #longevity #transparentlabs #performance #evidencebased #musclebuilding
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This study completely changed how I think about post-workout protein. A 2023 paper in Cell Reports Medicine showed that consuming 100 g of protein after resistance training stimulated muscle protein synthesis for over 12 hours — significantly longer and stronger than smaller doses. Even more interesting? Minimal amino acids were oxidized, meaning the extra protein wasn’t just “wasted” or turned into glucose. That directly challenges the old idea that you can only “use” ~20–30 g of protein at a time. In the context of training and recovery, larger protein doses continue to drive repair and adaptation. Protein isn’t fuel — carbs and fats handle that — but it is the raw material your body uses to rebuild muscle after training. That’s why I prioritize high-quality protein post-workout and keep the ingredients clean and simple. @transparentlabs 100% whey is my go to-remember all protein supplements are NOT created equal! For me — 75-90 g of complete, rapidly available whey protein with 1:1 balance of protein to carbs is crucial to match training intensity and drive results. 🔥👊💪 Trommelen J et al. Cell Reports Medicine (2023);4(12):101324. DOI:10.1016/j.xcrm.2023.101324. PMID: 38118410. #longevity #transparentlabs #performance #evidencebased #musclebuilding
Go behind the scenes with Thor Björnsson for one of the biggest lifts of his career. One attempt at 511kg for a new world record. Watch the full video on Youtube at the link in bio.
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transparentlabs
Go behind the scenes with Thor Björnsson for one of the biggest lifts of his career. One attempt at 511kg for a new world record. Watch the full video on Youtube at the link in bio.
The best homemade Cinnamon Rolls. Packed with protein, lower in calories, and it comes out soft and fluffy every time! Here’s how to easily make it.👇🏽 - Dough: • 1 & 1/2 cups any flour (I use blended oats) • 2 tsp baking powder • 1/4 cup any sweetener (I use stevia) • pinch of salt • 1 scoop vanilla protein powder (I use French Vanilla from @transparentlabs ) • 1 cup fat free greek yogurt, plain • 1 egg • 1 tsp vanilla extract - • 2 tbsp butter, softened • 2 tbsp cinnamon • 1/4 cup any sweetener (I use brown sugar stevia) - Frosting: • 1/4 cup light cream cheese (I use 95% light) • 1/2 scoop vanilla protein powder • 2 tbsp any milk • optional: sweetener (to taste) - Baking Time: 375F for 20-24 minutes - Calories/Macros: approx. 195 calories, 16g protein, 19g carbs, 6g fat (per roll of 6) - - #recipe #dessert #cinnamonrolls #healthy #snack
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transparentlabs
The best homemade Cinnamon Rolls. Packed with protein, lower in calories, and it comes out soft and fluffy every time! Here’s how to easily make it.👇🏽 - Dough: • 1 & 1/2 cups any flour (I use blended oats) • 2 tsp baking powder • 1/4 cup any sweetener (I use stevia) • pinch of salt • 1 scoop vanilla protein powder (I use French Vanilla from @transparentlabs ) • 1 cup fat free greek yogurt, plain • 1 egg • 1 tsp vanilla extract - • 2 tbsp butter, softened • 2 tbsp cinnamon • 1/4 cup any sweetener (I use brown sugar stevia) - Frosting: • 1/4 cup light cream cheese (I use 95% light) • 1/2 scoop vanilla protein powder • 2 tbsp any milk • optional: sweetener (to taste) - Baking Time: 375F for 20-24 minutes - Calories/Macros: approx. 195 calories, 16g protein, 19g carbs, 6g fat (per roll of 6) - - #recipe #dessert #cinnamonrolls #healthy #snack
If you want to get strong, focus on these 6 foundational movement patterns 👇 1) Squat variation 2) Deadlift variation 3) Horizontal Push 4) Horizontal Pull 5) Vertical Push 6) Vertical Pull Choose whichever iteration of each movement pattern that you enjoy the most. Use progressive overload, gradually adding weight and reps over time. It really is that simple!
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transparentlabs
If you want to get strong, focus on these 6 foundational movement patterns 👇 1) Squat variation 2) Deadlift variation 3) Horizontal Push 4) Horizontal Pull 5) Vertical Push 6) Vertical Pull Choose whichever iteration of each movement pattern that you enjoy the most. Use progressive overload, gradually adding weight and reps over time. It really is that simple!

Transparent Labs™ (@transparentlabs) Instagram Stats & Analytics

Transparent Labs™ (@transparentlabs) has 236K Instagram followers with a 1.58% engagement rate over the past 12 months. Across 259 posts, Transparent Labs™ received 412K total likes and 24.9M impressions, averaging 1.59K likes per post. This page tracks Transparent Labs™'s performance metrics, top content, and engagement trends — updated daily.

Transparent Labs™ (@transparentlabs) Instagram Analytics FAQ

How many Instagram followers does Transparent Labs™ have?+
Transparent Labs™ (@transparentlabs) has 236K Instagram followers as of October 2026.
What is Transparent Labs™'s Instagram engagement rate?+
Transparent Labs™'s Instagram engagement rate is 1.58% over the last 12 months, based on 259 posts.
How many likes does Transparent Labs™ get on Instagram?+
Transparent Labs™ received 412K total likes across 259 posts in the last 12 months, averaging 1.59K likes per post.
How many Instagram impressions does Transparent Labs™ get?+
Transparent Labs™'s Instagram content generated 24.9M total impressions over the last 12 months.
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