Supashape Protein Brownie Review – Recovery Has Never Been This Delicious

Weight Training

Protein is needed for hypertrophy

Proper nutrition is essential to help strength athletes recover after intensive workout sessions. Although carbohydrates are a critical fuel source during exercise and play an important role in recovery afterward, protein is vital to optimize training-induced adaptations in muscles. Strength exercises work by loading muscles, which causes micro-tears in the fibers, which the body repairs and adapts to make it stronger, and thereby better able to handle the next workout. Therefore, after a workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create bigger and stronger muscles.

Daily protein requirement to optimize muscle recovery

Research has found that protein is a core element in this process and that strength athletes over 18-years-old need more than the normal recommended daily dietary intake of 0.8 g per kilogram of body weight. To maximize muscle hypertrophy, powerlifters and weightlifters have to ideally consume of 1.2-2.0 g protein per kg of body weight and more 44-50 kcal (185-210 kJ) per kg of body weight [1]. This means that a person weighing 100 kg achieves optimal muscle recovery by taking in at least 120 g protein and a total of 18,500 kJ per day.

The Supashape protein brownie

Although these requirements can generally be met through a natural diet — without the use of protein or amino acid supplements — it is often useful and convenient to have a snack available that can be taken on-the-go, at any time and place. The Supashape high protein brownie is an excellent example of ready-to-consume, high-quality protein and is low in sugar (containing only 1 g per serving) compared to other protein bars. It is also relatively high in dietary fiber (20.5 g) and has a total of 4.5 g total glycemic carbohydrates. Each brownie provides 569 kJ of energy, which is also great for the amount of protein (17 g). Overall, the Supashape high protein brownie is a great and convenient source of added protein and also good for watching weight and total calories.

Supashape Protein Brownie and Nutrition


[1] Stark, M.,  Lukaszuk, M., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9, 54-61. DOI: 10.1186/1550-2783-9-54

Supashape Protein Brownie









  • Tasty
  • High protein
  • Low cal/sugar


  • Relatively pricey
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Joan Swart is a master's powerlifting enthusiast, sports nutrition student, and forensic psychologist from Paarl, Western Cape.

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