Sport Superfoods: The Whole Food Ingredients in Every Whole Supp Shake

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Sport superfoods: the whole food ingredients in every Whole Supp shake

<h2>Key takeaways</h2>
<ul>
<li>Every Whole Supp shake combines 13 bioactive superfoods, 31g plant-based protein, 30 vitamins and minerals and 400 calories in one serving.</li>
<li>Nitrate-rich beetroot and spinach support blood flow and oxygen delivery, while Montmorency cherry anthocyanins support post-training recovery.</li>
<li>Every batch is Informed Sport Certified and tested for banned substances.</li>
<li>The formula was built by Dr Brian Carson (PhD), who has spent 20 years in human metabolism and exercise science.</li>
</ul>

<p>Whole Supp works with experts across nutrition, science, medicine and wellness to build every shake around whole foods with a clear job to do. Each serving brings together 13 bioactive superfoods, 31g of plant-based protein and 30 vitamins and minerals, formulated for the real demands of training. Here is what goes into the formula, and why each part earns its place.</p>

<h2>What are sport superfoods and why do athletes need them?</h2>
<p>Sport superfoods are nutrient-dense whole foods that help athletes train harder, recover faster and stay consistent.</p>
<ul>
<li><strong>Performance:</strong> nitrate-rich foods like beetroot and spinach support blood flow and oxygen delivery.</li>
<li><strong>Recovery:</strong> anthocyanin-rich foods like tart cherry support post-training recovery.</li>
<li><strong>Resilience:</strong> fibre, micronutrients and healthy fats support gut health and immunity under training load.</li>
</ul>
<p>That is why Whole Supp builds its formula around 13 bioactive superfoods, then rounds it out with complete plant protein and a full vitamin and mineral blend. If you are new to the category, our guide to <a href="https://wholesupp.com/blogs/news/the-rise-of-functional-nutrition-why-superfoods-are-the-new-supplements">why superfoods are the new supplements</a> explains the shift in more detail.</p>

<h2>The 13 superfoods in every Whole Supp shake</h2>
<p>Each serving contains 13 plant-based superfoods, making up the vast majority of the formula.</p>
<img src="https://wholesupp.com/cdn/shop/files/WHOLESUPP_08.02.24_1337_-_Medium_83eeab66-3b58-47ce-82ec-2b630bf08e11.jpg?v=1708001472" alt="Whole Supp shake ingredients including beetroot, spinach, flaxseeds and cacao">

<h3>Superfoods for energy and endurance</h3>
<ul>
<li><strong>Beetroot:</strong> supports blood flow and oxygen delivery via dietary nitrates.</li>
<li><strong>Spinach:</strong> adds nitrates and iron to support endurance.</li>
<li><strong>Whole oat flour:</strong> sustained energy from complex carbohydrates.</li>
<li><strong>MCT oil and coconut:</strong> fast, steady energy from healthy fats.</li>
</ul>

<h3>Superfoods for recovery and muscle repair</h3>
<ul>
<li><strong>Montmorency cherries:</strong> support recovery and post-training comfort.</li>
<li><strong>Pea and brown rice protein:</strong> a complete amino acid profile to support muscle repair.</li>
<li><strong>Flaxseeds:</strong> omega-3 fats to support inflammation balance.</li>
<li><strong>Sunflower seeds:</strong> vitamin E to support recovery.</li>
</ul>

<h3>Superfoods for immunity and everyday health</h3>
<ul>
<li><strong>Broccoli:</strong> vitamin C and fibre to support immune and gut health.</li>
<li><strong>Red sea algae:</strong> naturally sourced minerals, including iodine and calcium.</li>
<li><strong>Cacao or vanilla bean:</strong> antioxidants and natural flavour, depending on the flavour you choose.</li>
</ul>

<h2>How these superfoods support athletic performance and recovery</h2>
<ul>
<li><strong>Blood flow:</strong> nitrates from beetroot and spinach convert to nitric oxide, which relaxes blood vessels and supports oxygen delivery to working muscle during training. An umbrella review of 20 systematic reviews found dietary nitrate can reduce the oxygen cost of exercise and improve tolerance to hard efforts.<sup><a href="#ref1">1</a></sup></li>
<li><strong>Recovery:</strong> Montmorency cherry anthocyanins are widely used in sport nutrition, and a meta-analysis of athlete studies found tart cherry can aid the recovery of muscle strength and reduce soreness after strenuous exercise.<sup><a href="#ref2">2</a></sup></li>
<li><strong>Muscle repair:</strong> pea and rice protein together provide all 9 essential amino acids. For how much you actually need, see our guide to <a href="https://wholesupp.com/blogs/news/how-much-protein-do-you-really-need-for-recovery">protein for recovery</a>.</li>
<li><strong>Gut-friendly fuel:</strong> a low GI, low FODMAP approach can be easier around training. Read more in the <a href="https://wholesupp.com/blogs/news/the-athlete-s-guide-to-optimal-gut-health-fuel-defend-and-perform">athlete's guide to gut health</a>.</li>
</ul>

<h2>30 essential vitamins and minerals in every serving</h2>
<p>Every shake delivers 30 vitamins and minerals in meaningful amounts, using vegan sources.</p>

<h3>Vitamins (20% of RDA per serving)</h3>
<p><em>Vitamin D is 50% of Recommended Daily Intake (RDI). RDI is based on NHS recommendations.</em></p>
<table>
<tr>
<th>Vitamin</th>
<th>What it does</th>
<th>Supports</th>
</tr>
<tr><td>A</td><td>Vision and skin cell renewal</td><td>Immunity, eye health</td></tr>
<tr><td>B1 to B12</td><td>Energy metabolism and nervous system function</td><td>Energy, recovery, cognitive health</td></tr>
<tr><td>C</td><td>Immune support and cell repair</td><td>Immunity, cellular health</td></tr>
<tr><td>D3</td><td>Calcium absorption and muscle function</td><td>Recovery, bone health</td></tr>
<tr><td>E</td><td>Antioxidant and immune function</td><td>Skin health, immunity</td></tr>
<tr><td>K2</td><td>Calcium metabolism</td><td>Bone health</td></tr>
</table>

<h3>Minerals (20% of RDA per serving)</h3>
<p><em>Recommended Daily Intake is based on NHS recommendations.</em></p>
<table>
<tr>
<th>Mineral</th>
<th>Supports</th>
</tr>
<tr><td>Potassium</td><td>Hydration balance, muscle function</td></tr>
<tr><td>Iodine</td><td>Thyroid hormones, energy metabolism</td></tr>
<tr><td>Magnesium</td><td>Muscle and nerve function</td></tr>
<tr><td>Calcium</td><td>Bone health, muscle contractions</td></tr>
<tr><td>Zinc</td><td>Immunity, recovery support</td></tr>
<tr><td>Selenium</td><td>Antioxidant defence</td></tr>
<tr><td>Iron</td><td>Oxygen transport</td></tr>
<tr><td>Chromium</td><td>Blood sugar support</td></tr>
</table>
<p><strong>Plus:</strong> copper, manganese, molybdenum, phosphorus and more.</p>

<h3>Other key nutrients</h3>
<table>
<tr>
<th>Nutrient</th>
<th>Supports</th>
</tr>
<tr><td>Choline</td><td>Cognitive function, cell health</td></tr>
<tr><td>Lycopene</td><td>Antioxidant support</td></tr>
<tr><td>Lutein and zeaxanthin</td><td>Eye health</td></tr>
<tr><td>Omega-3, 6 and 9</td><td>Inflammation balance, heart health</td></tr>
</table>

<h2>The science behind Whole Supp's superfood formula</h2>
<p>We use ingredients with a clear purpose, then test and refine the formula to support real-world training demands.</p>
<ul>
<li><strong>Formulation:</strong> built by Dr Brian Carson (PhD) with 20 years in metabolism, nutrition and exercise science.</li>
<li><strong>Bioactivity:</strong> we prioritise ingredients with measurable physiological effects, not just label appeal.</li>
<li><strong>Sport safety:</strong> Informed Sport Certified for peace of mind in competition.</li>
</ul>

<blockquote>
<p>When we put the industry under the microscope there wasn't many truly complete, wholesome products. Ineffective ingredients in minimal quantities, GMO, artificial colouring and packed full of sugars. Our health and our bodies deserve better.</p>
<p><strong>Dr Brian Carson</strong></p>
</blockquote>

<h2>Trusted by elite athletes</h2>
<blockquote>
<p><em>It's a great product for post training recovery. It provides me exactly what I need to perform at my best multiple times a week.</em></p>
<p><strong>Jacob Peters, GB Olympic Swimmer</strong></p>
</blockquote>
<blockquote>
<p><em>Quick, easy and delicious with nutrients I simply don't have enough time to get on a plate.</em></p>
<p><strong>Fergus McFadden, former Ireland and Leinster rugby player</strong></p>
</blockquote>
<blockquote>
<p><em>The rapid recovery post training is what I'm drawn to.</em></p>
<p><strong>Dillon Corkery, professional cyclist</strong></p>
</blockquote>

<h2>Dietary information</h2>
<p>Whole Supp is designed to be simple to fit into your routine and easy to tolerate around training.</p>
<ul>
<li><strong>Suitable for:</strong> vegan and gluten-free diets.</li>
<li><strong>Avoids:</strong> GMO, soy, dairy, added sugars, herbicides, pesticides and preservatives.</li>
<li><strong>Training-friendly:</strong> low sugar (under 2g), low GI, low FODMAP and caffeine-free.</li>
</ul>

<h2>When and how to use Whole Supp</h2>
<ul>
<li><strong>Best times:</strong> breakfast, post-workout or an easy lunch.</li>
<li><strong>How to mix:</strong> 2 scoops (100g) with 400ml water or milk.</li>
<li><strong>Consistency:</strong> use daily if it helps you hit your nutrition targets.</li>
</ul>
<p>Ready to put whole foods to work in your training? <a href="https://wholesupp.com/products/nutritionally-complete-shakes">Try the Whole Supp Superfood Meal Shake</a>.</p>

<h2>Frequently asked questions</h2>
<p>Quick answers to the most common questions.</p>

<h3>What are the best superfoods for athletes?</h3>
<p>The best superfoods for athletes support blood flow, recovery and overall resilience, like beetroot, tart cherry, spinach, broccoli and flaxseed.</p>

<h3>What are superfoods?</h3>
<p>Superfoods are nutrient-dense foods with high levels of vitamins, minerals, fibre and antioxidants per gram.</p>

<h3>Are superfood shakes as effective as eating whole foods?</h3>
<p>A shake can be an effective shortcut when it delivers meaningful amounts of whole-food ingredients, fibre and a complete nutrition profile.</p>

<h3>Is Whole Supp actually as healthy as a whole meal?</h3>
<p>Yes. Each serving is designed to be a nutritionally complete meal with protein, fibre, healthy fats and 30 vitamins and minerals.</p>

<h3>Why does Whole Supp contain sucralose?</h3>
<p>We use a very small amount to keep sugar under 2g per serving while keeping the taste balanced.</p>

<h3>Do plant-based proteins contain all 9 essential amino acids?</h3>
<p>Not always, which is why Whole Supp combines pea and rice protein to deliver all 9 essential amino acids.</p>

<h3>Is it suitable for all diets?</h3>
<p>Whole Supp is vegan, gluten-free, soy-free, nut-free, low sugar, low GI, low FODMAP and caffeine-free.</p>

<h2>References</h2>
<ol>
<li id="ref1">Dietary nitrate supplementation and exercise performance: an umbrella review of 20 published systematic reviews with meta-analyses. PMC, 2025. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC12106159/">https://pmc.ncbi.nlm.nih.gov/articles/PMC12106159/</a></li>
<li id="ref2">Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: a systematic review and meta-analysis. Sports Medicine - Open, 2026. <a href="https://link.springer.com/article/10.1186/s40798-026-00993-3">https://link.springer.com/article/10.1186/s40798-026-00993-3</a></li>
</ol>