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