A Sports Dietitian's Breakdown of Nu Harvest's Performance Range

As a sports dietitian, one of the biggest things I look for in supplements is intentional formulation. Not just ingredients added for marketing, but ingredients that actually support performance, recovery and long-term health.

That’s exactly what stands out in the new Nu Harvest Performance Range.

The upgraded range includes a reformulated plant protein (now delivering 25g protein per serve, up from ~17g) and an enhanced pre-workout featuring creatine and magnesium.

Here’s a breakdown of what’s inside, why it matters, and how these ingredients work together.

The New Performance Protein: 

The Nu Harvest Performance Plant Protein that does more than simply help you hit protein targets, it possesses additional support for recovery, muscle adaptation and overall resilience. 

Plant Protein Blend (25g protein)

The biggest upgrade? Protein.

At 25g per serve, this now hits the sweet spot for muscle protein synthesis far better than the previous 17g formula. 

The blend combines faba bean, brown rice, pea and pumpkin seed protein, creating a broader amino acid profile than a single plant source alone.

Why this matters:

• Supports muscle repair after training
• Helps stimulate muscle protein synthesis
• Improves recovery between sessions
• Supports lean muscle development

For athletes, hitting that post-training protein threshold matters. Training = catabolism (muscle breakdown mode), post training protein = anabolism (rebuilding + repair).  

Creatine Monohydrate (3g)

Creatine is one of the most researched sports supplements available.

It increases phosphocreatine stores in muscle, which helps regenerate ATP, your body’s immediate energy source during high-intensity exercise.

What that means in practice:

• More strength
• Better power output
• Improved training capacity
• Better recovery between sets

Including creatine in protein makes sense because post-training is one of the most consistent times people remember to take it!

Consistency matters more than timing.

L-Glutamine (1900mg)

Glutamine is the most abundant amino acid in the body and plays a key role in gut integrity and immune function.

While it’s not essential for muscle growth, it can be useful during periods of high training load, stress or compromised recovery.

Benefits include:

• Supporting gut barrier function
• Supporting immune resilience
• Assisting recovery during intense blocks

For athletes under high physical stress, this becomes more relevant.

Magnesium

Magnesium is massively underrated in sports nutrition.

It’s involved in over 300 enzymatic reactions, including muscle contraction, energy production and nervous system regulation.

Athletes commonly under consume magnesium, especially women.

Why it matters:

• Supports muscle relaxation and recovery
• Reduces cramping risk
• Supports energy metabolism
• Supports sleep quality

Recovery isn’t just about protein. 

Zinc

Zinc plays a key role in recovery, immunity and protein synthesis.

It’s also heavily involved in tissue repair.

For athletes training hard, zinc demand increases.

Benefits:

• Immune support
• Recovery support
• Wound healing
• Protein synthesis

Low zinc can impair recovery and adaptation.

Vitamin D (25% RDI)

Vitamin D isn’t just for bone health.

It influences muscle function, immune health and inflammation regulation.

Deficiency is common, even in sunny climates. 

Adequate vitamin D supports:

• Muscle strength
• Immune resilience
• Bone integrity
• Recovery

For athletes, this is foundational.

L-Carnitine Tartrate

Carnitine helps transport fatty acids into the mitochondria to be used for energy.

But in sports nutrition, L-carnitine tartrate is particularly valued for recovery.

Research suggests it may help reduce muscle damage and soreness post-training.

Benefits:

• Recovery support
• Reduced muscle soreness
• Better training output over time

Think of it as supporting the recovery process, not replacing it.

The New Pre-Workout: Performance Without the Crash

Pre-workouts should improve output, not just stimulate you.

Nu Harvest’s Apple Kiwi Natural Pre-Workout balances energy, blood flow, focus and muscular performance.

L-Citrulline DL-Malate (6g)

L-Citrulline DL-Malate combines the amino acid L-Citrulline with malic acid (specifically in a 2:1 ratio) which has the effect on increasing nitric oxide production, which improves blood flow, and therefore oxygen and other essential nutrients for performance to the working muscles.

That means:

• Better pumps
• Better oxygen delivery
• Better endurance
• Reduced fatigue

Creatine Monohydrate (3g)

Again, creatine shows up here for a reason.

Pre-training can be another convenient time to take it.

The benefits remain:

• Strength
• Power
• ATP regeneration
• Improved repeated sprint performance

Daily requirements vary depending on body size, training demands, and performance goals, but a general intake of 3–10g per day is a practical guide. 

Beta Alanine (1200mg)

Beta alanine binds with histidine to form carnosine which helps buffer hydrogen ions in muscle, delaying fatigue.

Translation? You can push harder for longer.

Especially useful for:

• Higher-rep training
• Conditioning
• Hypertrophy work

It’s a cumulative supplement, meaning consistency matters. 1200mg is the optimal maintenance dose following a loading phase of 3.2-6.4g daily for 4 weeks. 

Taurine (1000mg)

A single dose of taurine (typically 1–3 grams) taken 1–3 hours before activity can increase exercise capacity, improved strength, enhanced muscle recovery, and improved focus. It functions by increasing VO2 max, accelerating muscle recovery, and potentially easing mental fatigue. 

Benefits:

• Hydration support
• Endurance support
• Reduced fatigue

It also works well alongside caffeine to support smoother energy.

Caffeine + Green Coffee Extract (99mg caffeine)

A moderate caffeine dose gives:

• Increased alertness
• Better power output
• Improved endurance

Coming in at just under 100mg, this dosage hits the sweet spot for performance enhancement without the shaky side effects. Research suggests that a strategic intake of 1–3mg/kg of body weight consistently elevates focus, power, and stamina across training. 

L-Tyrosine (400mg)

Tyrosine supports dopamine production, helping maintain focus under stress.

Great for:

• Mental performance
• Focus
• Cognitive resilience during training

Especially helpful during stressful or fatiguing training blocks.

Magnesium (100mg)

This is a smart addition.

Most pre-workouts focus purely on stimulation.

Adding magnesium supports:

• Muscle contraction efficiency
• Nervous system balance
• Recovery

Particularly relevant seeing as most athletes do not meet their magnesium needs through diet alone. 

Why These Formulas Work So Well Together

What makes this range strong isn’t individual ingredients, it’s synergy.

The protein formula supports recovery + repair + adaptation while the pre-workout supports performance + output + fatigue resistance.

Together, they cover the full training cycle:

Train hard = stimulus needed for performance adaptations to occur.

Recover properly = adapt and repeat.

That’s how progress happens and that’s what good supplementation should support.

SHOP PERFORMANCE RANGE