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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
2.77M
8.61K
108
7mo ago
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
2.61M
29.0K
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9mo ago
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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5mo ago
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.
980K
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7mo ago
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.
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.
885K
4.83K
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7mo ago
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.
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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1mo ago
transparentlabs
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.
You can only pick one. This or this supplement showdown ft. @littletfitness and @thorbjornsson.
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2mo ago
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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7mo ago
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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5mo ago
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
I tried creatine for 30 days. Fueled by @transparentlabs Creatine + HMB. #TransparentLabs #SponsoredAthlete #creatine #fitness #workout
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7mo ago
transparentlabs
I tried creatine for 30 days. Fueled by @transparentlabs Creatine + HMB. #TransparentLabs #SponsoredAthlete #creatine #fitness #workout
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
552K
11.9K
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3mo ago
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
Keeping me locked for July 11! @transparentlabs
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3mo ago
transparentlabs
Keeping me locked for July 11! @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
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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
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
346K
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2mo ago
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
Giant Protein Reese’s 🥜🍫 A creamy, peanut-buttery base with a chocolate shell—52g of protein in a dessert that tastes like the real thing. Perfect for when you want sweet and filling in one bite. INGREDIENTS: – 1/3 cup (60g) Greek yogurt – 1 scoop TL Grass-Fed Protein - Vanilla – 1/4 cup (32g) peanut butter powder (PBFit) – 1 tbsp (14g) Lily’s milk chocolate chips DIRECTIONS: – In a dish, mix yogurt, protein powder, and peanut butter powder until smooth. – Melt chocolate chips in 30-second increments until fully melted. – Spread chocolate over the top and freeze for 20 minutes. – Crack into it and enjoy. MACROS (per bowl, 1 serving): 342 calories | 18.8g carbs | 9g fat | 51.4g protein Recipe: @thefitblondeyy
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11mo ago
transparentlabs
Giant Protein Reese’s 🥜🍫 A creamy, peanut-buttery base with a chocolate shell—52g of protein in a dessert that tastes like the real thing. Perfect for when you want sweet and filling in one bite. INGREDIENTS: – 1/3 cup (60g) Greek yogurt – 1 scoop TL Grass-Fed Protein - Vanilla – 1/4 cup (32g) peanut butter powder (PBFit) – 1 tbsp (14g) Lily’s milk chocolate chips DIRECTIONS: – In a dish, mix yogurt, protein powder, and peanut butter powder until smooth. – Melt chocolate chips in 30-second increments until fully melted. – Spread chocolate over the top and freeze for 20 minutes. – Crack into it and enjoy. MACROS (per bowl, 1 serving): 342 calories | 18.8g carbs | 9g fat | 51.4g protein Recipe: @thefitblondeyy
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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19.9K
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7mo ago
transparentlabs
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
Whether it’s the Leadville 100, a new marathon PR, a 10k PR, training in the rain or 100° heat, or even a race hitting you with an unexpected extra 7 miles… remember, it’s just pain. Whether you were able to grab a hat or not, the message remains the same: never give up and get it done. #transparentlabs #itsjustpain
290K
11.6K
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11mo ago
transparentlabs
Whether it’s the Leadville 100, a new marathon PR, a 10k PR, training in the rain or 100° heat, or even a race hitting you with an unexpected extra 7 miles… remember, it’s just pain. Whether you were able to grab a hat or not, the message remains the same: never give up and get it done. #transparentlabs #itsjustpain
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.
280K
3.76K
27
4w ago
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.
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!
259K
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1mo ago
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!
Keeping me right during fight week! @transparentlabs
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5mo ago
transparentlabs
Keeping me right during fight week! @transparentlabs

Transparent Labs™ (@transparentlabs) Instagram Stats & Analytics

Transparent Labs™ (@transparentlabs) has 228K Instagram followers with a 1.56% engagement rate over the past 12 months. Across 258 posts, Transparent Labs™ received 413K total likes and 22.6M impressions, averaging 1.60K 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 228K Instagram followers as of August 2026.
What is Transparent Labs™'s Instagram engagement rate?+
Transparent Labs™'s Instagram engagement rate is 1.56% over the last 12 months, based on 258 posts.
How many likes does Transparent Labs™ get on Instagram?+
Transparent Labs™ received 413K total likes across 258 posts in the last 12 months, averaging 1.60K likes per post.
How many Instagram impressions does Transparent Labs™ get?+
Transparent Labs™'s Instagram content generated 22.6M total impressions over the last 12 months.