Walk into any supplement store or scroll through fitness ads online and you’ll find a ton of products boasting “proprietary blends.” Sounds impressive, right? These blends promise to optimise performance, boost muscle gains, or supercharge your workouts. But what’s actually in them? And are they really as effective as they claim?

Let’s unpack it,starting with what proprietary blends actually are, how they show up in protein and pre-workout supplements, and what the science really says.

What Are Proprietary Blends?

In simple terms, proprietary blends are mixtures of multiple ingredients that are grouped under a single label,without revealing the exact dose of each component. You’ll usually see them listed as something like “Performance Matrix” or “Muscle Recovery Complex” on the back of the tub, followed by a bunch of ingredients and a total gram weight.

Sounds fancy, but here’s the catch: manufacturers aren’t legally required to tell you how much of each ingredient is in the mix. So, while a blend might contain evidence-backed compounds like creatine or beta-alanine, you have no idea if you’re getting a clinically effective dose,or just a sprinkle for marketing purposes.

Protein Blends: The Good Kind of Proprietary?

Let’s start on a positive note. Not all proprietary blends are shady. In fact, in the world of protein supplements, some blends can offer real benefits.

Blended protein powders often combine fast-digesting proteins like whey with slower-digesting ones like casein, and sometimes include plant-based sources like soy. This can create a more sustained release of amino acids into the bloodstream, which may help support muscle protein synthesis for longer than a single-source protein would.

Research suggests that these combinations can be useful post-exercise. Whey gets to work quickly to kickstart recovery, while casein keeps feeding your muscles over a longer period. Adding soy or other plant proteins may also help round out the amino acid profile, particularly for those with dietary restrictions or preferences.

But (and it’s a big but): quality and ratios matter. Not all blends are created equal. Without transparency, you don’t know if it’s mostly cheap fillers with just enough whey or casein to slap a “muscle-building” claim on the label. As always, look for third-party tested products and brands that are up-front about their ingredients.

Pre-Workout Blends: Where Things Get Murkier

This is where proprietary blends start to lose their shine.

Pre-workout supplements are notoriously variable. A typical pre-workout might contain up to 18 different ingredients, and studies show that around half of these are buried in proprietary blends. That means you’re left guessing how much caffeine, creatine, beta-alanine, or citrulline you’re actually consuming.

Why does that matter? Because dose matters. Take beta-alanine, for example,it helps buffer acid in muscles and delay fatigue. But the research shows you need around 3.2–6.4 grams daily to see those effects. Many pre-workouts only contain a fraction of that. Same goes for creatine, which requires a daily intake of 3–5 grams for performance benefits,again, often underdosed in blends.

What’s more, this lack of transparency can be risky. Some pre-workouts contain stimulants or plant extracts that aren’t properly labeled,or worse, may not even be present at all. In some cases, synthetic versions replace natural ones, or banned substances sneak in. That’s not just sketchy,it could have real consequences for your health, especially your cardiovascular system.

Do Proprietary Pre-Workouts Work?

Short answer: sometimes.

Some research shows that multi-ingredient pre-workouts (MIPS) can enhance aspects of performance like muscular endurance, anaerobic power, and training volume. But these benefits largely depend on the formulation, dosage, and individual response. One person might feel amazing on a particular blend, while another just gets the jitters and a headache.

Also, these effects tend to be short-term. We still don’t have solid data on the long-term safety or effectiveness of stacking multiple active ingredients,especially when the doses are unknown.

So, if you’re a healthy adult who’s mindful of what you’re taking, the occasional use of a reputable pre-workout can give you a boost. But if you’re relying on it every session without knowing what’s actually inside, that’s a red flag.

What to Watch Out For

Here’s a quick checklist if you’re using or considering a proprietary blend:

• Check for transparency: Look for brands that fully disclose ingredient amounts. If it’s a “blend,” dig deeper.
• Third-party tested: Certifications like NSF or Informed-Sport can help ensure what’s on the label is actually in the product,and nothing else.
• Look up evidence-based doses: Know what the effective amounts are for ingredients like caffeine (3–6 mg/kg), beta-alanine (~3.2g/day), and creatine (~3–5g/day).
• Be aware of stimulant content: Too much caffeine or unknown stimulants can affect sleep, mood, heart rate, and more.
• Match it to your goals: Just because a product has 10 fancy ingredients doesn’t mean it’s better. Choose based on what you need,be it endurance, strength, focus, or recovery.

Take-Home Message

Proprietary blends in sports supplements are not inherently bad, but they require a critical eye. In protein powders, blended sources like whey, casein, and soy can offer real benefits by supporting both rapid and sustained muscle recovery. These blends can be a smart choice when formulated well and used as part of a balanced diet.

However, when it comes to pre-workouts, the picture is less clear. Many contain underdosed or undisclosed ingredients, making it difficult to assess their true effectiveness—or safety. The lack of transparency in proprietary pre-workout formulas means you could be paying for marketing hype rather than proven results.

The most effective supplement strategy is always one that’s evidence-based, transparent, and tailored to your goals. Know what you’re taking, why you’re taking it, and whether the dosage matches what the research actually supports. When in doubt, simplicity and clarity usually win.