Every claim,
sourced.
Every nutrition line on this site traces back to one of the 15 peer-reviewed sources below. Grouped by ingredient family. DOIs resolve to the original paper.
Whey protein, casein and muscle protein synthesis
3 sources
- 1
Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017; 14: 20. doi:10.1186/s12970-017-0177-8
Why it's here — Position Stand (ISSN). Establishes leucine threshold (700–3,000 mg) for MPS stimulation, fast vs slow protein kinetics, and the whey + casein complementary model.
- 2
Kerksick CM, Wilborn CD, Roberts MD, et al. International Society of Sports Nutrition Position Stand: nutrient timing. J Int Soc Sports Nutr. 2017; 14: 33. doi:10.1186/s12970-017-0189-4
Why it's here — Position Stand (ISSN). Supports the 30-min post-exercise anabolic window, protein + carbohydrate co-ingestion for glycogen and MPS.
- 3
Nunes EA, Colenso-Semple L, McKellar SR, et al. Current perspectives on protein supplementation in athletes. Nutrients. 2025; 17(22): 3528. doi:10.3390/nu17223528
Why it's here — Narrative review. Confirms whey as most effective fast protein for acute MPS; casein sustains aminoacidemia for hours; blends extend anabolic window.
Raw honey — carbohydrate metabolism, recovery and antioxidant properties
2 sources
- 4
Hills SP, Mitchell P, Wells C, Russell M. Honey supplementation and exercise: a systematic review. Nutrients. 2019; 11(7): 1586. doi:10.3390/nu11071586
Why it's here — Systematic review (PRISMA). Confirms honey as low-GI multi-transport carbohydrate for endurance athletes; antioxidant and immunological effects noted.
- 5
Sukri SSM, Ooi FK, Chen CK. Effects of honey on exercise performance and health components: a systematic review. Sci Sports. 2018; 33(6): e247–e261. doi:10.1016/j.scispo.2018.01.003
Why it's here — Systematic review (PRISMA). 13 RCTs analysed. Honey reduced DOMS, CK and lactate post-exercise vs glucose controls; anti-inflammatory properties documented.
Banana — electrolytes, B6 and carbohydrate delivery
2 sources
- 6
Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an energy source during exercise: a metabolomics approach. PLOS ONE. 2012; 7(5): e37479. doi:10.1371/journal.pone.0037479
Why it's here — RCT crossover. Bananas matched sports drink for 75 km cycling performance; dopamine and serotonin metabolites from banana uniquely modulated inflammation vs glucose only.
- 7
Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. 2015; 14(4): 279–283. doi:10.1249/JSR.0000000000000178
Why it's here — Narrative review. Confirms potassium and magnesium as primary electrolytes for muscle contraction; B6 role in amino acid metabolism and protein synthesis.
Raw cacao — vascular function, nitric oxide and oxidative stress
2 sources
- 8
Fraga CG, Actis-Goretta L, Ottaviani JI, et al. Regular consumption of a flavanol-rich chocolate can improve oxidant stress in young soccer players. Clin Dev Immunol. 2005; 12(1): 11–17. doi:10.1080/17402520400004031
Why it's here — RCT. 4-week intervention. Epicatechin-rich cacao reduced oxidative stress markers in athletes; NO-mediated vasodilation documented.
- 9
Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxidants & Redox Signaling. 2011; 15(10): 2779–2811. doi:10.1089/ars.2010.3697
Why it's here — Comprehensive review. Confirms epicatechin stimulates eNOS → nitric oxide → vasodilation. Magnesium and iron content supports aerobic metabolism.
Peanut butter — magnesium, vitamin E and sustained energy
2 sources
- 10
Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Nutrients. 2017; 9(9): 946. doi:10.3390/nu9090946
Why it's here — Systematic review. Magnesium deficiency impairs exercise performance; supplementation improves glucose availability, lactate clearance and oxygen uptake efficiency.
- 11
Taghiyar M, Darvishi L, Askari G, et al. The effect of vitamin C and E supplementation on muscle damage and oxidative stress. Int J Prev Med. 2013; 4(Suppl 1): S16–S23.
Why it's here — RCT. Vitamin E reduces exercise-induced lipid peroxidation and DOMS; fat-soluble delivery via food matrix (peanut butter) provides sustained release.
Cinnamon — insulin sensitivity and glucose metabolism
2 sources
- 12
Costello RB, Dwyer JT, Saldanha L, et al. Do cinnamon supplements have a role in glycemic control in type 2 diabetes? A narrative review. J Acad Nutr Diet. 2016; 116(11): 1794–1802. doi:10.1016/j.jand.2016.07.015
Why it's here — Narrative review. Cinnamaldehyde improves insulin receptor signalling; chromium enhances insulin sensitivity — smoothing post-exercise blood sugar recovery.
- 13
Al-Habori M, Al-Aghbari A, Al-Mamary M, Baker M. Honey, cinnamon and HSP-70. Int J Food Sci Nutr. 2014; 65(3): 338–345. doi:10.3109/09637486.2013.854749
Why it's here — In vitro and animal study. Honey + cinnamon combination upregulated HSP-70 (heat shock protein) in exercised models — relevant to recovery from thermal and mechanical stress.
Full cream milk — casein, calcium and recovery
2 sources
- 14
Hartman JW, Tang JE, Wilkinson SB, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than consumption of soy or carbohydrate. Am J Clin Nutr. 2007; 86(2): 373–381. doi:10.1093/ajcn/86.2.373
Why it's here — RCT (12 weeks). Milk post-resistance exercise produced greater lean mass and strength gains than soy protein or carbohydrate isocaloric controls.
- 15
Cockburn E, Hayes PR, French DN, et al. Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage. Appl Physiol Nutr Metab. 2008; 33(4): 775–783. doi:10.1139/H08-057
Why it's here — RCT crossover. Milk + carbohydrate post-exercise attenuated CK and myoglobin elevation vs carbohydrate alone; supports milk as whole-food recovery matrix.
We've prioritised systematic reviews, ISSN position stands and RCTs wherever possible. Where narrative reviews or mechanistic studies are used, we've said so in the “Why it's here” note above. Spot an error or have a better source? science@chonkshakes.com.au. Build in public is a core value — if we're wrong, we want to know.