Unlock Your SUPERHUMAN

Protein Shake & Nutrient Timing Guide

Copyright 2017 © All Rights Reserved

No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or

otherwise without the prior written permission of the copyright holder.

The Author has strived in every way to be as accurate and complete as possible in the creation of this ebook, notwithstanding

the fact that he does not warrant or represent at any time that the contents within the book are accurate due to the rapidly

changing nature of the subject.

While all attempts have been made to verify each and every piece of information provided in this publication, the Author

assumes no responsibility for any errors, omissions, or contrary interpretation of the subject matter herein.

Please note all ingredients in these recipes and DO NOT use if you have any allergies.

DISCLAIMER

ABOUT SuperHuman Strength Inc.

SuperHuman Strength Inc. is dedicated to providing natural

and effective supplements for both professional athletes

and sports teams, as well as those looking to boost their

everyday nutrition. Our health and wellness mission is to

look beyond supplementation by creating valuable content

for our consumers and in doing so, provide them with the

support needed to establish a healthy body and mind. We

believe that everyone has a SuperHuman within them and

our goal is to help unlock it!

INTRODUCTION

Nutrient Timing is KEY!

4

When it comes to eating healthy, we understand how overwhelming it can

be to find an objective answer to your nutrition questions. One thing is

certain - nothing replaces lean, clean eating and exercise for feeling and

looking better.

The questions that we get most often from our consumers are about pre and

post workout nutrition. What does an ideal meal look like before a

strenuous lifting session at the gym? And what should I be consuming after

to maximize my efforts? Understanding nutrient timing is key to answering

these questions, so in the pages that follow we’re going to teach you what

this means and show you how to incorporate them using our tasty protein

shake recipes, which we’ve categorized as either a Recovery Shake or

Anytime Shake. Please read on for more details!

POST WORKOUT NUTRITIONAfter a vigorous workout it is important to replenish your body with the ingredients it

needs to optimize recovery and prepare you for your next training session. The most

important factors of adequate post workout nutrition are replenishing muscle glycogen

and promoting protein synthesis. Based on research, consuming an easily digestible,

complete protein source with carbohydrates is the most proven method for reaching

these goals.

Post workout nutrition in the form of recovery formulas and shakes is based on the fact

that certain nutrients are metabolized differently at different times of the day, specifically

around times of exertion, i.e. your workout. Exercise sensitizes muscle tissue to certain

hormones and nutrients, making muscles most responsive in a post workout window of

up to 30 minutes, depending on the work done. The macronutrients of focus, if you

haven’t guessed it, are carbohydrates and protein. Carbs assist with replenishing

glycogen, which is stored in muscle and is the main source of energy used in a lot of

endurance sports. Replacing these stores has significant impact on subsequent

performance levels, for both aerobic and anaerobic work. Protein, on the other hand,

helps with building and repairing muscle. Exercise increases circulating catabolic

hormones that break down glycogen and fat for fuel and can continue to break down

muscle tissue, post exercise, if nutrient intake is compromised. Therefore, consuming a

high glycemic carbohydrate, as well as a high quality protein, such as whey, will ensure

that you’re properly refueling, replenishing, repairing and building, post workout.

RECOVERYA recovery shake is used as a nutritional tool to replenish lost muscle glycogen

and aid in muscle repair. Look for a 1:1 ratio of protein and fast digesting carbohydrate.

Recovery SUPERFOODS

Mango Lassi

Superfood #2 MACAMaca powder is derived from the maca root plant and plays an important role in increasing your overall energy and vitality. It also helps to reduce and manage your stress levels, improve your quality of sleep, and increase your libido. Maca aids in this work because it is an adaptogen, which facilitates your body’s ability tobalance overall hormonal health. Maca is also a rich source of sterols — steroid-like compounds found in both plants and animals that promote quick regeneration of fatigued muscle tissue and respond to stress.

• 1 scoop SuperHuman Pure vanilla protein powder (Vegan or Whey)• 1/2 cup Liberte Greek Yogurt 0%• 1/2 cup frozen mango• 1/2 cup kefir• 1/4 cup OJ• 2 tsp maca powder

Calories – 430 | Protein 56 grams |Carbs 47 grams | Fat 1.5 grams

Sour Cherry Bomb• 1 scoop SuperHuman Pure vanilla protein powder (Vegan or Whey)• 1/2 cup frozen cherries• 1/4 cup cranberry juice• 2 tbsp. lime juice• 1/2 tsp cayenne• 1/4 cup water• Ice

Calories – 237 | Protein 36 grams |Carbs 23 grams | Fat 0 grams

Superfood #1 CAYENNECayenne purifies the blood in order for oxygen to be carried through our heart and lungs and ultimately to our muscles. Cayenne also helps boost the metabolism and aids in weight loss. It even stimulates fluid elimination through sweating, which helps the body cool itself while eliminating built up toxins.

Chocolate Banana Monkey• 1 scoop SuperHuman Pure vanilla protein powder (vegan or whey)• 1 frozen banana• 2 tbsp cocoa nibs• 1/2 cup milk• 1/2 cup water• Ice

Calories – 426 | Protein 43 grams |Carbs 36 grams | Fat 14 grams

Superfood #3 COCOA/RAW CHOCOLATECocoa is not only incredibly delicious; it also helps lower the stress of physical activities. It contains high levels of magnesium, chromium, B vitamins, and antioxidants, which aid in shortening your muscle recovery time. Cacao also has the highest levels of magnesium than any other food on the planet, which helps you maintain normal nerve and muscle function.

Orange Creamsicle

Superfood #5 GOJI BERRIESGoji Berries are known for naturally containing and producing the human growth hormone when consumed. This is what makes them especially useful in bodybuilding and other extreme sports. Goji berries are also high in antioxidants and protein. They contain 19 different amino acids, including all eight of the essential amino acids. Amino acids are the building blocks of muscle-building protein, which is crucial when is comes to repairing muscle tissue and reducing soreness.

• 1 scoop SuperHuman Pure vanilla protein powder (vegan or whey)• 1 orange sliced and frozen• ½ cup orange juice• ½ cup water• ½ greek yoghurt• 2 tsp of goji berries• Ice

Calories – 367 | Protein 51 grams |Carbs 41 grams | Fat 1 grams

Blueberry Pineapple Twist

Superfood #4 SPIRULINASpirulina contains all eight amino acids. It is a very high source of chlorophyll, salt, phytonutrients, and enzymes. Spirulina is also rich in vitamins A, B1, B2, B6, K, and E, which are all majorly important when it comes to repairing muscle tissue. It even contains the same amount of iron that you would get from eating red meat. It is best to consume Spirulina immediately after workouts for a rapid healing effect.

• 1 scoop SuperHuman Pure vanilla protein powder (vegan or whey)• 1 cup frozen blueberries• 1/2 cup frozen pineapple chunks• 2 tsp spirulina• 1 cup water• Ice

Calories – 321 | Protein 41 grams |Carbs 41 grams | Fat 1.5 grams

ANYTIME SHAKESLook for a balanced nutrient profile of proteins, carbohydrates and fats.

Anytime SUPERFOODS

Peanut Butter Chocolate Swirl

Superfood #1 CHIA SEEDChia seed is an ancient seed that is versatile and incredibly healthy. The chia seed is high in fibre, which contributes to optimal guy health and balanced insulin levels, as well as omega 3 fatty acids, which help to increase HDL levels in the body. To top it off, chia seed is also high in protein.

• 1 scoop of SuperHuman Pure vanilla protein• 1 frozen banana• 1 tbsp. peanut butter• 1 tbsp. chia seed• 1 tbsp. ground flaxseed• 1 tbsp. unsweetened cocoa• 1 tbsp. cocoa nibs (optional)• blend all with water and ice.

Calories – 528 | Protein 46 grams |Carbs 45 grams | Fat 22 grams

Green C Power Shake

Superfood #2 KALEKale is one of the heartiest and robust green leafy vegetables in the cruciferous family, kale is super high in vitamin K, C and A. Rich in glucosinolates, kale is known for its anti inflammatory and antibacterial/antiviral properties, as well, can inactivate carcinogens and prevent tumor formation and metastasis.

• 1 scoop of Superhuman Pure vanilla protein • 1 cup of kale• 1 cup frozen pineapple• ½ cup frozen mango• 1 tbsp. chia seed• 1 tbsp. ground flaxseed• ½ avocado• 1/2 tsp cayenne pepper

Calories – 547 | Protein 45 grams |Carbs 55 grams | Fat 18 grams

Coconut Almond Mocha Shake

Superfood #3 COCONUT OILCoconut Oil contains a unique profile of medium chain fatty acids (MCTs), a type of fat that is metabolized much differently than other saturated fats and has been shown to increase energy expenditure. Coconut oil is also rich in lauric acid, which, when digested, forms a substance called monolaurin. Both lauricacid and monolaurin help to kill pathogens like bacteria, viruses and fungi.

• 1 scoop of super human vanilla protein• 1 cup unsweetened vanilla almond milk• 1/2 cup whole oats• 1 tsp of instant coffee granules• 2 tbsp. unsweetened shredded coconut• 1 tsp coconut oil• 1 tbsp. natural almond butter• 1 tsp unsweetened cocoa powder• ice

Calories – 573 | Protein 46 grams |Carbs 38 grams | Fat 29 grams

Raspberry Orange Bliss

Superfood #4 HEMP HEARTSHemp Hearts are rich in omega 3’s and 6’, as well as having a decent protein profile, hemp hearts can add texture and taste to your protein shake, while boosting your macronutrients. They are also an excellent source of vitamin E, and other minerals such as phosphorus, sodium and magnesium.

• 1 scoop of superhuman vanilla protein powder• 1 cup frozen raspberries• ½ cup greek yogurt • ½ cup orange juice• ½ cup water• 1 tbsp. ground flaxseed• 1 tsp coconut oil• 1 tbsp. hemp hearts• ice

Calories – 468 | Protein 54 grams |Carbs 36 grams | Fat 14 grams

Cherry Berry Smoothie

Superfood #5 FLAXSEEDFlaxseed is known for its impeccable omega 3 content (the richest plant source of omega 3’s in the world), flaxseed has been touted for its ability to improve digestion, reduce sugar cravings and balance hormones. Flaxseed is also known for its super high lignin content - a chemical compound found in plants that have antioxidant properties and are excellent for balancing hormones in the body.

• 1 scoop of Super Human vanilla protein• 1 cup of frozen cherries• ½ cup frozen blueberries• 1 cup spinach• ½ cup coconut milk• ½ cup water• 1 tbsp. flaxseed oil• 1 tsp unsweetened cocoa powder• blend all ingredients with ice. Add more

water if necessary.

Calories – 646 | Protein 39 grams |Carbs 38 grams | Fat 39 grams

CONCLUSION

Establish a solid nutrition mindset

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It’s easy to see from this shakebook that eating well is a lot more delicious than most

people think.

At SuperHuman Strength, we understand the need to establish a solid nutrition mindset

that can help you stay on track of your health and wellness goals. Recognizing that certain

nutrients, such as carbohydrates and proteins, have a direct effect on muscle repair and

replenishment post workout, can help you make informed choices on what to eat and

when.

Our Recovery and Anytime shake recipe guide has highlighted what we feel are some key

superfoods that you can include in your protein shakes to boost your nutrition. This is a

good foundation, but always feel free to experiment with them and have some fun.

Remember, eating clean isn't boring and Unlocking Your SuperHuman has never been

easier or more delicious!

Happy Shakes,

Jocie Espinoza, BSc Nutrition & Food, PN1

Nutrition Specialist

SuperHuman Strength

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