Got Supplements? #3: The Recovery Drink and Superfoods


I’m not going to go on forever on this subject, because by now, you should know that during exercise, any exercise, you are “hurting” your muscles. In intense workouts especially or those of long duration, you are basically inflicting mini tears on your muscles. (No wonder my IT Band and Hamstrings hate me so much) Which is why it is of the utmost importance to have a good recovery plan, not only to help mend those sore muscles, but also to make sure that they get the nutrients they need to grow.

So what makes a great recovery drink?

– Protein

– Water

– Carbohydrates

– Vitamins and Minerals

– Electrolytes

Do you see where i am getting at? —– if you think all the store bought bottled drinks will help you recover, you are dead wrong. That’s right, a bottle of Gatorade or powerade isn’t enough, and more likely than none, their Carbohydrates are mostly sugar. WHY WOULD YOUR BODY NEED SUGAR AFTER A WORKOUT??????

You: So why not just fruit juice?

Me: protein.

You: How about i pig out?

Me: How about you don’t.

The Solution? If you have time: Make your own. If you dont have time: Two options, either you grab a chocolate milk with low sugar, or go to Jamba Juice (open at the Fort and ATC, soon to be in MOA and North Edsa the Block!) and get a small serving of any of their ALL FRUIT SMOOTHIES (these have no sugar added, and are really just fruit) and add a couple of shots of boosts and protein.

Here is my Home made Recover Drink:

So basically i use Vanilla Protein Powder, 1 scoop (about 20-25 grams of whey protein with a good serving of natural Amino Acids), 1 cup of milk (quick digesting whey and slower digesting casein protein, calcium, natural carb…), 2/3 cup of mixed berries (natural carbohydrates, a bucket load of vitamins and nutrients, fiber…), some Joint Support Powder which i discussed before here. And finally i add 1 tbsp of Goji Berry Juice and 1tbsp of Acai Berry Juice (awesome antioxidants) from Now Foods, I LOVE THAT THEY COME IN LIQUID FORM!!

Blast this in an Oster Blender, take a shower and get un-stinky, and you’re done. I specify OSTER because this is, for me, the best brands when it comes to Blenders, it lasts for a while and always churns out quality products, grab one today!

So why Goji and Acai. Well for the past years, Superfoods have been the in thing and they are still quite hot today. They range from Horny Goat Weed, all the way too Chia Seeds, Malunggay Leaves, Kamote Leaves…etc. The list is so long and they all claim one thing or another, promising abs and a cancer free life.

To be honest, a lot of it is a load of %&!@#.

Some of the ones i do believe in are: Goji, Acai, Chia Seeds, Flaxseeds and a couple more. NOW FOODS brings in Goji and Acai, and this is why i take them:

and no it wont give you 6 pack abs, like other Acai/Goji brands claim. Abs only come from sweat :)


 Goji Berries:

NOW Goji

Grown in the nutrient and phosphorous-dense soils of valleys bordered by the towering Himalayan Mountains, natives have considered the Goji plant (Lycium barbarum) an important source of food and nutrition for centuries.  The plant’s tender, fragile berries are teeming with a wide array of nutrients, including antioxidants, polysaccharides, and other phytonutrients.  Working together within the body, this versatile combination helps protect healthy cells, supports immune and nerve function, and helps to stabilize healthy serum glucose levels already within the normal range.

Goji Juice, or WolfBerry as it’s sometimes referred to, is a wonderful source of:

  • Antioxidants, including Vitamin C
  • Carotenoids, such as Carotene, Cryptoxanthin, Lutein and Zeaxanthin
  • Monosaccharides and Polysaccharides
  • B-Vitamins, such as Riboflavin, Thiamine and Nicotinic Acid
  • Trace Minerals, including Copper, Zinc, Manganese and Selenium

Acai Berries:

NOW Acai

From Acai Palm Trees nestled deep within the lush Brazilian rainforests of the Amazon grows one of our planet’s most remarkable and nutritious fruits.  Acai berries (Euterpe oleracea) have remained highly esteemed throughout history by Brazilian natives based on their generous nutrient content, pleasant taste and unmistakable ability to promote health and vitality.  NOW® Acai Juice has a refreshing berry taste, offering 6,500 mg of Acai concentrate per 1 oz. serving.

  • Superior Antioxidant Protection
  • Cardiovascular Support
  • Naturally Rich in Ellagic Acid, Vitamin C and Fiber
  • Supports Healthy Immune and Inflammatory Responses

NB: *text from NOW Foods* These products are available at WATSONS





    1. Kolleen May 31, 2012 at 5:55 am

      Hi Erwan! I always see my Muay Thai teammates with recovery drinks after training–but they`re all boys. :/ I know it may sound like a stupid question, but are recovery drinks recommended for girls also? If yes, how different are the amounts of protein & other nutrients in the drink for girls than for guys? I`m obviously not aiming to have the same body as my male teammates. I just want to be lean/more toned, and help my muscles recover post-training.

      1. Erwan June 8, 2012 at 8:08 am

        yup it works for girls too! check it out online, you can calculate how much protein you need per day. I think its something like 0.6grams/body weight pound.

    1. Charles Erize Ladia May 31, 2012 at 8:42 am

      What is the general taste of this energy-giving drink? Just a curious kid here.

      1. Erwan June 8, 2012 at 8:12 am

        berries mostly

    1. krisywink May 31, 2012 at 10:46 am

      good info you’ve got here!

      you know what makes a good sports drink too? honey water! just mix 2tbsps of honey into a glass of water. you may add juice of half a lemon.

      1. Erwan June 8, 2012 at 8:14 am

        yup that works as well. but not for recovery! that would be more for during the excercise.

    1. jessa May 31, 2012 at 12:09 pm

      Try g3( gac superfruit). A combination of wolfberry.siberian pineapple and cili has lipocarotenes that makes antioxidant easier to also promotes a healthy immune system and prostate health…try to research it. You can buy it through internet:)

      1. Erwan June 8, 2012 at 8:15 am

        nope im good with my potent mix :)

    1. jag May 31, 2012 at 2:15 pm

      Hi erwan.. i just saw you pic on twitter and its kinda i just started working out, and its my 4th day, and this blog fits my condition right now.. muscle pain.. i also love cooking, but doing this recovery drink is somewhat i cant prepare.. what else can you advice for a newbie..and i also saw some supplements(powder) on stores, whey.. protein..i have 0 knowledge on these..what can you suggest.. THANKS -jag-

      1. Erwan June 8, 2012 at 8:16 am

        hey jag, thats what my blog is about, have a read :)

    1. ellen May 31, 2012 at 2:16 pm

      Where can I buy the protein powder?

      1. Erwan June 8, 2012 at 8:17 am

        any sports shop

    1. Karen May 31, 2012 at 2:45 pm

      I’m a huge fan of chia seeds! I usually add a tablespoon to my pre-workout protein shake, esp if I’m going for a pretty long run. This stuff gives me tremendous energy.

      I was wondering what brand of whey protein you use or would recommend. I’ve tried Designer Whey (idelicious but suspiciously sweet) and I’m currently using Show-Me-The-Whey (Healthy Options), which tastes like wafers and is soooo good but is kind of expensive. I’m on my last scoop and am getting desperate. Hope to hear from you!

      1. Erwan June 8, 2012 at 8:17 am

        yup they are great. i prefer them post workout though. Designer is fine, it doesnt have a high sugar content.

    1. jag May 31, 2012 at 2:53 pm

      Hi erwan.. i just saw your pic on twitter and its kinda i’ve just started working out and its my 4th day.. and this blog fits my condition right now. muscle pain but i love the sweat :) .. i also love to cook but doing this recovery drink is somewhat i can’t prepare .. what else can you advice for a newbie .. i saw some supplements(powder) on stores.. whey..protein..and i have a 0 knowledge on this.. is it good to take before or after the workout???what can you suggest..THANKS -jag-

    1. jase May 31, 2012 at 3:03 pm

      I use Generation UCAN protei enhanced drink for recovery. It has Superstarch, which I think is awesome!

      1. Erwan June 8, 2012 at 8:18 am


    1. Billy May 31, 2012 at 6:13 pm

      I totally agree, If you want to have a nice bod you need to word for it — or be a kargador sa palengke. lol

      1. Erwan June 8, 2012 at 8:18 am


    1. sarah June 1, 2012 at 10:37 am

      as the crossfitters say: eat clean! train dirty!

    1. josh June 1, 2012 at 1:22 pm

      Finally! Cant wait to make one.

    1. Mike Gonzales June 3, 2012 at 11:09 am

      Hi Sir Erwan, since you are discussing healthy stuffs, can i just ask when did you stopped smoking? and what gave you the inspiration to pursue it?

      1. Erwan June 8, 2012 at 8:25 am

        i didnt want to die young

    1. meaner June 7, 2012 at 1:41 pm

      hello there! im just wonderin’, what’s the title of the song the one that is being played during the intro of the video? thanks erwan:))

      1. Erwan June 8, 2012 at 8:27 am

        black keys :)

    1. Alfonso Suarez June 13, 2012 at 12:43 pm

      Hello Erwan :) I’m just wondering what should I take before doing a long run?
      P. S. Can we run with your team? :))

    1. Alfonso Suarez June 13, 2012 at 12:52 pm

      Hello Erwan :) I’m just wondering what should I take before doing a long run?
      P. S. Can we run with your team haha?

      1. Erwan June 14, 2012 at 2:43 am

        depends how long the run. But i usually eat a meal 2 hours before and maybe some fruit or medium GI carbs 60 mins before.

        1. Alfonso Suarez July 6, 2012 at 12:46 pm

          For 21km run, what should I take? And whet do you mean by GI carbs?

          1. Erwan July 20, 2012 at 1:38 am

            look up the GI table they will be able to explain better than me. For my 21 k last time i took a salted boiled potato beforehand and 3 gels during, felt great.

            1. Alfonso Suarez July 20, 2012 at 10:12 am

              what gels?

            1. Erwan July 31, 2012 at 2:31 am

              energy gels. whatever suits your body, experiment.

    1. Aldrin June 17, 2012 at 1:46 pm

      Hey Erwan where can I buy Now Foods Goji and Acai? and their price? :-)

      1. Erwan June 25, 2012 at 11:49 am

        At Watson! Not sure about the price, I thinks it’s 1 each

    1. Aison June 19, 2012 at 8:39 am

      Sir, just learned your blog just now. I read few of your articles and will still read some later. Sir can you give me tips on how to have ABS FAST? I’ve been working out lately, small changes on my arms, back and shoulders were the only results I got despite I always include ABS exercises on my workout like crunches, bicycle and leg raises. Please email me Sir if you know some tricks on how to have ABS. One of my many dreams. Thanks a lot!

      1. Erwan June 25, 2012 at 5:54 am

        Abs always come last. And they are made in the kitchen not in the gym. Read my old post

    1. JC July 11, 2012 at 8:46 am

      Hi Erwan,
      I am afraid in taking protein whey. My post workout food has always been soya/berry/banana smothie. I know this isn’t enough and is open to another suggestion. Can you help to recommend me a brand for the whey?


      1. Erwan July 20, 2012 at 1:37 am

        dont be if you’re working out you need it. GNC is best for me. really depends on your preferences.

    1. Hannah August 8, 2012 at 1:13 pm

      You might want to check this article out!

      1. Erwan August 14, 2012 at 10:06 am

        thanks for that!

    1. Neil August 14, 2012 at 5:23 am

      Hey Erwan, ever tired or considered Creatine?

      1. Erwan August 14, 2012 at 9:44 am

        yes i have and i dont recommend it for non-gym rats. didnt work for me

    1. Neil August 14, 2012 at 5:24 am


    1. Andrei August 27, 2012 at 4:09 pm

      Are there any side effect/s in drinking Acai/Goji? And can this Acai/Goji juice help those non-gym persons (couch potato) lose weight?

      1. Erwan August 30, 2012 at 8:19 am

        nothing will make you lose weight with no effort. Its fruit, so no, no side effects.

    1. Carmela March 31, 2013 at 4:55 pm

      Hi. I noticed you were talking about blenders. You should look into Vitamix. It’s got some crazy hype here in Vancouver and it lasts forever. For a reason. Just thought I’d share it with everyone.

    1. Ellice Ramos May 3, 2014 at 10:55 am

      Hello Sir Erwan,

      I am very inspired by your fitness journey and also by the video of Miss Isabelle Daza ‘Going the Distance’ so I started running and was hoping that someday I can also be a triathlete *wishful*. I joined Runrio 1 last March 16 and ran my first 5km. And now I will run my first 21km on Runrio 2 June 1. I was hoping if you can post pre-running and post-running meals or Running routines or what to intake 1-2 hours before a race. Thank you very much! :)




I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.





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