Gaspari Nutrition SizeOn Get Swole New Formula: Amino9®, HMB, and 6 Grams of Creatine

The legendary SizeOn has been a fixture in Gaspari Nutrition's lineup for over two decades, and if you've been using it long enough, you know why it stuck around. The intra-workout category got crowded, but SizeOn kept selling because the formula worked. Now, Gaspari has gone back in and rebuilt it, and there are some major changes in tow for 2026

Gaspari Nutrition SizeOn is getting a real 2026 overhaul. Amino9® replaces the old whey hydrolysate base, creatine jumps from 4g to 6g, HMB is in for the first time, and the whole formula is now dairy-free.

The 2026 formula swaps the previous whey protein hydrolysate base for Amino9®, a trademarked blend of all nine essential amino acids from Compound Solutions. Alongside the EAA upgrade, Gaspari added HMB (calcium beta-hydroxy-methyl-butyrate monohydrate) to the protein synthesis matrix, raising the stakes on muscle preservation during training. Creatine gets a bump too, from 4 grams to 6 grams per serving. The old SizeOn was the gold standard for intra-workout nutrition, and this version keeps that title.

Gaspari SizeOn: New 2026 Formula Now Dairy-Free!

A major detail worth flagging: the new formula drops the whey protein hydrolysate entirely, which means SizeOn Get Swole is now dairy-free. Cholesterol clocks in at 0mg and the allergen profile is clean, so if you've avoided it because of dairy, it's time to get back in here. And if you've been pairing your training stack with Proven Egg, Gaspari's Amazon-leading egg white protein, this update makes SizeOn a natural companion without any dairy overlap.

This is a brand that's been building back carefully and deliberately since Rich Gaspari reacquired it in 2018. If you want the full arc on that story, Episode #202 of the PricePlow Podcast covers three decades of the Gaspari journey from Rich himself. SizeOn Get Swole's 2026 overhaul fits the pattern: serious upgrades, no shortcuts.

Check PricePlow for current pricing and availability, but note that old tubs will still be around for a while and you'll want to get it direct from Gaspari while checking the labels to make sure you get the version you want. Sign up for Gaspari Nutrition's news alerts below and let's get into it:

SizeOn Get Swole Nutrition Facts

Each 1 scoop (68g) serving delivers:

• Calories: 160
• Total Fat: 0g
• Total Carbohydrate: 40g
  • Sugars: 40g (from trehalose and dextrose)
• Vitamins and Minerals:
  • Vitamin C (as ascorbic acid) - 60mg (67% DV)
  • Thiamin (as thiamin hydrochloride) - 10mg (833% DV)
  • Vitamin B3 (as niacinamide) - 50mg (313% DV)
  • Folate (as folic acid) - 200mcg (50% DV)
  • Vitamin B12 (as methylcobalamin) - 75mcg (3125% DV)
  • Pantothenic Acid (as d-calcium pantothenate) - 9mg (180% DV)
  • Calcium - 470mg (36% DV)
  • Potassium - 225mg (5% DV)
  • Magnesium - 33mg (8% DV)
  • Sodium - 300mg (13% DV)

Gaspari Nutrition SizeOn Get Swole Ingredients

Each 1 scoop (68g) serving provides the following:

• Carbohydrate Energy Matrix - 40g

  • Dextrose

    Dextrose is glucose in its monosaccharide form, making it the most direct carbohydrate substrate for replenishing muscle glycogen after training. When exercise depletes glycogen stores, the body enters a post-depletion window where glycogen synthase activity rises sharply and GLUT4 transporters relocate to the cell surface, accelerating glucose uptake without requiring insulin.^[1] That window closes fast: delaying carbohydrate intake by just two hours after exercise cuts muscle glycogen storage rates by roughly 45 to 50%.^[2]

    Compared to fructose, glucose delivers roughly twice the muscle glycogen recovery rate in both animal and human studies.^[3][4] Research also confirmed a dose-response relationship, with intakes at or above 0.70g/kg body weight producing significantly greater glycogen synthesis rates than lower doses, and reviews recommend exceeding 1.0g/kg consumed immediately after training to maximize resynthesis.^[5][6]

    The Amino9® EAAs present in the same matrix amplify the effect: co-ingesting protein with carbohydrate stimulates a greater insulin response than carbohydrate alone, supporting glycogen storage beyond that initial insulin-independent phase.^[1] For an intra-workout formula targeting muscle fueling and rapid recovery, dextrose is the right carbohydrate anchor.

  • Trehalose

    Trehalose is a very unique carbohydrate source here. It's a disaccharide of two glucose molecules joined by an α-1,1 glycosidic bond. Unlike glucose, it requires the intestinal brush-border enzyme trehalase to hydrolyze it into two absorbable glucose units, and that enzymatic step is slower than what most carbohydrates face.^[7] The result is a more gradual plasma glucose curve: in a randomized crossover study with obese men, trehalose produced glycemic and insulinemic incremental areas under the curve roughly 20 to 35% lower than an equivalent glucose load.^[8]

    

    In an intra-workout carbohydrate matrix, that profile helps: Where dextrose delivers an immediate glucose spike to initiate glycogen resynthesis, trehalose extends the glucose supply window, supporting blood glucose levels through the later stages of a session.

    Pre-exercise trehalose ingestion reduced the prevalence of rebound hypoglycemia compared to glucose, which can compromise performance mid-workout.^[9] Beyond glycemic stability, trehalose also supported greater lipid oxidation during prolonged exercise compared to glucose (12.5 g/h vs. 9.3 g/h), a substrate shift that may help spare glycogen for high-intensity efforts.^[10]

    So dextrose handles the fast-hitting glycogen primer; trehalose keeps the fuel steady through the finish.

  • Cluster Dextrin

    Finally, Cluster Dextrin (highly branched cyclic dextrin, or HBCD) is a high-molecular-weight glucose polymer produced from waxy corn starch via a branching enzyme. Its cyclic, highly branched architecture yields unusually low osmolality, which speeds gastric emptying rate significantly compared to glucose and standard dextrin solutions.^[11] Faster gastric transit delivers carbohydrates to the small intestine sooner, with fewer GI complaints during exercise.^[12]

    In a double-blind crossover study, 15g of HBCD produced significantly lower ratings of perceived exertion at 30 and 60 minutes compared to maltodextrin during endurance exercise.^[13] In elite swimmers, HBCD intake significantly extended time to exhaustion over glucose and water, attributed to sustained blood glucose without the insulin spike that can inhibit lipolysis and compromise performance late in a session.^[14] More recently, 45g consumed during resistance training improved repetition velocity in men with no GI complaints reported.^[15]

    

    Inside SizeOn's carbohydrate matrix, Cluster Dextrin complements dextrose and trehalose: dextrose provides the immediate glycogen primer, trehalose extends the glucose window, and Cluster Dextrin keeps carb delivery smooth and stomach-friendly from warm-up to the final set.

• Protein Synthesis Acceleration Matrix - 10g

  • Amino9® (All Nine Essential Amino Acids)

    Amino9® is a trademarked blend of all nine essential amino acids (EAAs) in free-form. Free-form EAAs absorb faster than intact protein, producing a sharper peak in plasma amino acid concentrations and a stronger anabolic signal per gram.^[16]

    The mechanism runs through mTORC1: EAAs, led by leucine, activate mTORC1, which phosphorylates downstream targets to trigger muscle protein synthesis. Critically, all nine EAAs matter here. Research comparing leucine, BCAAs, and complete EAAs after resistance exercise found S6K1 activity at 90 minutes post-exercise was ninefold higher with EAAs than placebo, with a clear hierarchy: EAA > BCAA > leucine alone.^[17] BCAAs stimulate signaling but lack the substrate to complete the job... without the non-BCAA EAAs present, the anabolic response is roughly 50% lower than what a complete profile delivers.^[18]

    The exact Amino9® dose isn't disclosed, but it sits atop a 10g Protein Synthesis Acceleration Matrix shared with HMB and a BCAA 2:1:1 component, so we know we're getting a lot of total EAAs here, especially given that the 3 BCAAs (discussed in greater detail below) are also part of the nine EAAs.

    The carbohydrate matrix alongside it is worth noting: the combined insulin response from co-ingested EAAs and fast carbohydrates supports amino acid uptake beyond what either ingredient achieves alone.^[19,20]

  • Calcium Beta-Hydroxy-Methyl-Butyrate Monohydrate (HMB)

    

    Calcium beta-hydroxy-methyl-butyrate monohydrate (HMB) is a metabolite of leucine, produced when the body processes roughly 5% of ingested leucine. That low conversion rate is precisely why HMB delivers meaningful anti-catabolic activity at practical doses where leucine alone would require impractically large amounts.

    HMB works through a dual mechanism: it activates mTORC1 to upregulate muscle protein synthesis while simultaneously suppressing the ubiquitin-proteasome pathway to reduce muscle protein breakdown.^[21] Importantly, HMB's activation of mTORC1 operates through a pathway independent of the standard leucine-sensing mechanism, so it complements rather than duplicates the anabolic signaling from Amino9's leucine content.^[21] Research shows 3g of HMB (the standard clinical dose) may attenuate creatine kinase (CK) elevations following high-volume sessions, helping support recovery between workouts.^[22]

    The creatine pairing is well-documented. Jowko et al. found creatine and HMB additively increased lean body mass and strength during weight training, with the combination outperforming either ingredient alone.^[23] The calcium HMB monohydrate salt form also explains the jump from 210mg to 470mg of calcium in the new formula, so the calcium is structural to the salt, not a separate addition.

  • BCAA 2:1:1

    The BCAA 2:1:1 blend (leucine, isoleucine, and valine in a 2:1:1 ratio by weight) adds a concentrated branched-chain amino acid dose on top of the EAAs already present in Amino9. Leucine is the primary driver: it's the key mTORC1 activator among the amino acids, sensed intracellularly through the leucyl-tRNA synthetase and Sestrin2 pathways to trigger downstream S6K1 and 4E-BP1 phosphorylation and ramp up translation initiation.^[24]

    

    Isoleucine and valine aren't just passengers, though. Research showed that supplementing leucine alone during recovery caused muscle isoleucine levels to drop by 55% and valine by 42%, creating a substrate bottleneck that blunted the anabolic response over time.^[17] The 2:1:1 ratio preserves that balance, keeping all three BCAAs elevated through recovery.

    Within the 10g matrix, this separate BCAA dose likely reinforces the leucine signal provided by Amino9, pushing the mTORC1 response harder than either ingredient would produce alone.

• PhosphoDrive Endurance Acceleration Matrix -- 6g

  Creatine time, and this year, we've got more of it:

  • Creatine Monohydrate

    Creatine monohydrate is the most researched ergogenic aid in sports nutrition, with a consistent track record across hundreds of controlled trials.^[25] The mechanism is direct: creatine loads muscle as phosphocreatine, which donates a phosphate to ADP to regenerate ATP rapidly during maximal efforts. That faster ATP turnover supports strength gains, peak power output, and quicker recovery between high-intensity sets.^[26]

    The 2026 formula bumps total creatine from 4g to 6g, making for a meaningful dosing upgrade that sits comfortably within the daily maintenance range without requiring a loading phase. Research shows carbohydrates co-ingested with creatine significantly increase muscle creatine retention, and SizeOn's 40g carbohydrate matrix handles that automatically.^[27] That's a genuine built-in advantage for an intra-workout product.

    

    The HMB pairing in the Protein Synthesis matrix adds another layer. Jowko et al. found creatine and HMB additively increased lean mass and strength beyond either ingredient alone during weight training.^[23] SizeOn puts both in the same scoop.

  • Disodium Creatine Phosphate

    Disodium creatine phosphate delivers creatine already bound to a phosphate group, skipping the conversion step that standard creatine monohydrate requires before it becomes phosphocreatine in muscle tissue. In theory, that pre-phosphorylated structure could support faster ATP resynthesis during the acute demands of intra-workout use, though direct head-to-head comparisons with monohydrate in trained athletes remain limited.

    What's clear is that combining both forms adds total creatine load per serving while diversifying the delivery profile. Alongside the 6g creatine monohydrate anchor, this inclusion reinforces the PhosphoDrive matrix's goal of keeping phosphocreatine availability high from the first set to the last.

• OsmoDrive Advanced Hydration Complex - 4.3g

  • L-Taurine

    L-Taurine is one of the most abundant free amino acids in human muscle tissue, where it acts as an osmolyte, regulating cell volume and fluid balance by controlling water movement across cell membranes.^[28] In an intra-workout hydration matrix, that osmotic effect is central: it helps keep muscle cells optimally hydrated through the fluid demands of training.

    

    Gaspari Nutrition Proven Egg dominates Amazon's egg protein category for good reason. 25g pure egg white protein from cage-free chickens, zero dairy, zero bloat. For the 66% dealing with lactose issues, this delivers complete amino acids without compromise.

    Taurine also plays a direct role in muscle contractile function by modulating calcium release from the sarcoplasmic reticulum. Research showed taurine supplementation increased skeletal muscle force production and reduced fatigue during high-frequency stimulation (in vitro).^[29] It also supports eNOS activity, which may assist with maintaining healthy nitric oxide levels during exercise.^[30]

    A meta-analysis found oral taurine supplementation improved time-trial performance by an average of 1.7%, with benefits scaling across doses and supplementation periods.^[31] Alongside the electrolytes already present in SizeOn's OsmoDrive matrix, taurine adds both cellular-level hydration support and a measurable performance benefit.

  • Calcium Citrate

    Calcium citrate adds electrolyte-level mineral support to the OsmoDrive matrix when it counts. Hard training depletes calcium through sweat, triggering elevated parathyroid hormone (PTH) to pull calcium back from bone, a short-term fix with real implications when it repeats day after day. In endurance athletes, providing 1000mg of calcium before exercise attenuated the exercise-induced PTH spike by roughly 25% compared to placebo, with a similar trend when delivered during training.^[32] Calcium citrate's high solubility makes it a natural fit for a workout drink, supporting uptake right when it's most needed.

  • Pink Himalayan Salt

    Pink Himalayan salt delivers sodium, the primary extracellular cation governing fluid balance and neuromuscular function during exercise. Sweat sodium losses during intense training are meaningful, and replacing them helps maintain plasma volume and muscle contractility.^[33][34] Sodium also drives creatine uptake into muscle tissue through the SLC6A8 cotransporter, so adequate sodium availability directly supports the formula's 6g creatine dose.^[25] At 300mg per serving, this provides a solid electrolyte foundation for intra-workout hydration without pushing daily sodium intake to excess.

  • Potassium Citrate

    

    Gaspari Nutrition isn't going anywhere. Rich Gaspari's brand is thriving with Proven Egg dominating Amazon's egg protein sales, and major launches coming for 2025-2026. 27 years strong and still pushing forward with science-backed formulas that deliver real results.

    Potassium citrate delivers the body's primary intracellular cation paired with an alkaline-forming anion that supports both bioavailability and acid-base balance. During training, potassium exits the body through sweat at rates that can compromise the electrochemical gradients driving normal muscle and nerve function.^[35]

    The core mechanism runs through Na-K-ATPase. When contracting skeletal muscle releases potassium into interstitial fluid, it stimulates the Na-K-ATPase pump in vascular smooth muscle cells, triggering hyperpolarization, arteriolar relaxation, and increased blood flow. This underlies exercise hyperemia, supporting oxygen and nutrient delivery to working tissue across the full session.^[36]

    Choosing the citrate salt over potassium chloride adds a functional advantage. Organic potassium salts are alkaline-forming in the body, helping buffer the metabolic acid load that accumulates during high-intensity work, and organic forms have shown better mineral retention than inorganic chloride salts.^[37]

    At 225mg (5% DV), the dose is modest and works best as one component of the OsmoDrive electrolyte matrix. Alongside sodium from Pink Himalayan Salt and calcium from calcium citrate, potassium citrate helps maintain the fluid and mineral balance that supports neuromuscular function from warm-up to your final set.

  • L-Glutamine

    L-Glutamine is the most abundant free amino acid in the body, accounting for more than 50% of the intracellular free amino acid pool in skeletal muscle.^[38] It's classified as non-essential under normal conditions, but intense exercise rapidly depletes circulating levels, reclassifying it as conditionally essential during metabolic stress.^[39]

    

    NMN is legally confirmed as a dietary supplement again, and Gaspari Nutrition timed this perfectly. Proven NMN/TMG delivers a full NAD+ and methylation support stack in two capsules.

    The gut preferentially extracts glutamine from circulation as its primary respiratory fuel -- confirmed directly in human studies.^[40] Supporting mucosal integrity here is relevant: healthy gut function helps SizeOn's carbohydrate and amino acid matrix absorb efficiently during training.

    Post-exercise glutamine supplementation reduced CK-MM elevations and attenuated tissue damage compared to pre-exercise dosing, suggesting it works better as a recovery tool than a pre-loading strategy.^[41] Immune cells also consume glutamine at rates rivaling glucose during intense training, and low glutaminemia is associated with impaired lymphocyte and macrophage function.^[39]

  • Magnesium Citrate

    Magnesium citrate supplies a highly bioavailable form of a mineral involved in over 300 enzymatic reactions, including ATP synthesis, glycolysis, and muscle contraction.^[42] During exercise, magnesium redistributes from serum to working tissue to support the Mg-ATP complex -- the active form that powers muscle contractility and nerve conduction. The citrate salt offers meaningfully better absorption than inorganic options like magnesium oxide, a distinction that matters when every milligram needs to reach circulation during training.^[43] At 33mg (8% DV), this sits firmly within the OsmoDrive electrolyte matrix, helping maintain neuromuscular function alongside the sodium and potassium already present.

    Fantastic carb-based training formula.

Flavors Available

Here's an up-to-date list of all flavors of Gaspari Nutrition SizeOn Get Swole, but again, note that many of these may still be old flavors floating around out there:

Of these, the new version will be launching in

What's Changed in 2026

The headline changes are Amino9® and HMB, but the full picture of this reformulation is worth walking through.

Cluster Dextrin replaces the generic cyclic dextrin nomenclature from the previous label. These are the same class of highly branched cyclic dextrin, but Cluster Dextrin is the branded, standardized ingredient from Glico Nutrition, which is great for quality assurance. Using the branded form signals that Gaspari is sourcing a verified, controlled material rather than an unspecified commodity version. For intra-workout carbohydrates, where low osmolality and gastric comfort during training are the whole point, that's a good place to get the good stuff.

The Calcium HMB form (calcium beta-hydroxy-methyl-butyrate monohydrate) is the reason calcium jumped from 210mg to 470mg in the new formula. It's not a separate mineral addition. The calcium is bound to the HMB monohydrate salt, which is the most research-backed and stable form of HMB available. The 36% daily value contribution is a nice bonus.

Individual doses within the Protein Synthesis Acceleration Matrix aren't disclosed on the label, so exact amounts for Amino9®, HMB, and the BCAA 2:1:1 component aren't publicly available. The total matrix weight is 10g, which provides a reasonable ceiling for estimating doses if that's something you want to dig into. Even though it's a proprietary blend, 10g is a great amount for BCAA/EAA, and given the calcium number, it looks like we're at least close to the clinical 3g of HMB, which means we're around 7g of EAA/BCAA, which is quite solid.

One ingredient from the previous formula that didn't make the cut: pterostilbene, which appeared at 100mg in the old Carbohydrate Energy Matrix. It was a subtle touch that basically nobody will notice. Given everything added in exchange, it's a fair trade.

Finally, removing the whey protein hydrolysate makes the new SizeOn completely dairy-free, which pairs cleanly with the rest of Gaspari's current lineup. If Proven Egg is already part of your post-workout routine, the two products now stack without any dairy overlap.

How to Use

• When to take it: Mix one scoop in 20 to 30oz of water on training days and sip throughout your workout. The label clears it for pre-, intra-, post-workout, with meals, and between meals, though the intra-workout window is the primary use case.
• With or without food: Either works fine, though most users will consume it during a fasted or semi-fasted training session.
• Other notes: At 40g of fast-acting carbohydrates per scoop, dial portion size to your carb targets on a given day. The Cluster Dextrin component is low-osmolality, so it mixes and digests cleanly without sitting heavy mid-workout.

Stacks Well With

• SuperPump Aggression: Take SuperPump Aggression before training and sip SizeOn Get Swole throughout your session for complete pre-to-intra coverage.
• Proven Egg: SizeOn's now dairy-free formula and Proven Egg are a clean pairing for post-workout protein without any redundancy or digestive friction.
• Proven NMN/TMG: Gaspari's cellular energy and longevity formula stacks well as a daily foundation alongside a training-specific intra-workout stack.

Who It's For

• Intra-workout users who want an all-in-one: If you're already sipping something during training, SizeOn replaces a disjointed stack of carbs, EAAs, and creatine with a single, well-dosed product.
• Lifters focused on muscle preservation: HMB's addition makes this formula more relevant during caloric deficits or high-frequency training blocks where catabolism is a real concern.
• Anyone avoiding dairy: The reformulated SizeOn is completely dairy-free, which opens it up to a broader group without sacrificing performance ingredients.

Conclusion: Two Decades In, and SizeOn Still Has Room to Grow

Rich Gaspari shares his journey from Mr. Olympia competitor to building Gaspari Nutrition through three decades of triumph, bankruptcy, and rebuilding with Proven Egg on Episode #202 of the PricePlow Podcast.

The 2026 SizeOn Get Swole formula shows what a legacy product looks like when the original founder is still driving decisions. Rich Gaspari didn't build a brand by cutting corners on formulas, and this update stays true to that. Replacing whey hydrolysate with Amino9® gives you a complete EAA profile that's cleaner, more intentional, and more in line with the brand's direction.

HMB adds a real anti-catabolism layer that was missing from the previous version. Bumping creatine to 6g total is exactly the kind of dosing upgrade the category needed. If large doses of creatine and HMB aren't for you, this probably isn't exactly your product.

The dairy-free transition matters beyond the obvious inclusion play. It brings SizeOn into alignment with the rest of Gaspari's current lineup, which is built around quality ingredients without unnecessary compromise. Pairing it with Proven Egg post-workout gives you a fully dairy-free performance stack that's hard to match at this price point.

For a brand that's been earning back its position in the market since 2018, SizeOn Get Swole's new formula is the kind of evidence that shows the rebuilding process is real. The full story of where Gaspari Nutrition stands today is worth reading if you're not familiar with how far this brand has come. Check PricePlow for current SizeOn Get Swole pricing across retailers and sign up for Gaspari Nutrition alerts to stay ahead of new launches: