When to eat CHOP

Type of day CHOP for breakfast Notes
Training day, post-workout Yes A high-carb, high-protein breakfast replenishes glycogen stores, repairs muscle, and promotes recovery after an intense training session, maximising the return on your effort and setting you up for the next one.
Training day, pre-workout No The combination of protein and fibre is not ideal before a workout, especially at higher intensities. It might cause gastrointestinal discomfort, or at very least will not provide the immediate energy needed for optimal training. Stick with simpler carbs, like a glass of orange juice or banana if you plan to eat before training and save CHOP for your second breakfast.
Rest day Yes Dropping quality nutrition on rest days is a rookie mistake. On rest days it's vital you provide your body with the nutrients it needs for muscle repair, supporting recovery and maximising response to training stress.
Race day No Fiber and protein take longer to digest, potentially leading to bloating or discomfort, particularly at the higher intensities and stress of races. Race-day nutrition should prioritise easily digestible carbs - bagels, pancakes, honey sandwiches are popular choices.
Off season Yes Quality is important to maintain in the off season. Breakfast should promote satiety to manage appetite and prevent off-season weight gain, help preserve lean muscle mass, and fuel whatever base activity you maintain. Just be sure to adjust portion sizes as calorie needs decline, to minimise unwanted weight gain.

Core ingredients

All variants of CHOP are built on the same three base ingredients and an integrated multivitamin complex.

Ingredient Function
Oats Oats are rich in complex, slow-digesting carbohydrate, providing sustained energy to fuel workouts and aid in recovery. Their soluble fiber (beta-glucan) aids digestion, promotes gut health, and helps regulate blood sugar levels, ensuring consistent energy without spikes and crashes. Soaking overnight (known as "cold cooking") enhances digestibility and nutrient absorption, making them gentle on the stomach. The fibre content helps with satiety, promoting a feeling of fullness which supports healthy eating decisions.
Chia seeds Chia seeds are widely regarded as an superfood for athletes. They are one of best plant-based sources of omega-3s, which reduce inflammation, improve heart health, and support brain function, and contain all nine essential amino acids, which help repair and build muscle. Chia is also a mineral powerhouse: packed with calcium, magnesium, phosphorus, and potassium, which are crucial for bone strength, muscle contractions, and electrolyte balance. Additionally, after soaking overnight they add an appetising creamy, consistency - it's almost like pudding for breakfast.
Whey protein Whey protein delivers a quick, easily digestible source of high-quality protein, essential for muscle repair and recovery after intense training and to help maintain lean muscle mass during rigorous training cycles. Branched-chain amino acids (BCAAs) stimulate muscle growth and reduce soreness.

Multivitamin complex

CHOP includes a complex of 30+ essential vitamins and minerals, plus fruit and plant extracts in one simple supplement, formulated by top sports nutritionists. The 33 active ingredients in contribute to normal energy metabolism*, immune system function** and amino acid synthesis***, complementing your diet with a full nutritional profile.

*Vitamin C contributes to normal energy-yielding metabolism.

**Vitamin D contributes to the normal function of the immune system

***Magnesium contributes to normal protein synthesis.

Nutrient Per serving % Reference intake
Vitamin A 267μg RE 33%
Thiamin (Vitamin B1) 1mg 67%
Riboflavin (Vitamin B2) 1mg 67%
Niacin (Vitamin B3) 11mg NE 67%
Pantothenic Acid (Vitamin B5) 4mg 67%
Vitamin B6 1mg 67%
Biotin (Vitamin B7) 100μg 200%
Folic Acid (Vitamin B9) 267μg 133%
Vitamin B12 67μg 2667%
Vitamin C 100mg 125%
Vitamin D 17μg 333%
Vitamin E 7mg α-TE 59%
Vitamin K 67μg 89%
Coenzyme Q10 7mg -
Inositol 17mg -
Choline Bitartrate 41mg -
Green Tea Extract 67mg -
Grape Seed Extract 33mg -
Lactobacillus Acidophilus 100M units -
Hesperidin 26mg -
Quercetin 17mg -
Lutein 7mg -
Piperine 4mg -
Lycopene 2mg -
Manganese 0.2mg 10%
Copper 0.1mg 10%
Chromium 67μg 167%
Selenium 37μg 67%
Calcium 330mg 41%
Magnesium 100mg 27%
Zinc 10mg 100%
Iron 9mg 67%

Nutritional information by flavour

Cacao and Cherry CHOP
Typical values 100g A 150ml (1.5 scoops) serving contains...
contains Dry or with water With whole milk With oat milk
Energy 1530kj 1729kj 2273kj 2579kj
366kcal 413kcal 543kcal 616kcal
Fat 13.1g 14.8g 22.2g 16.3g
Carbs 39.3g 44.4g 53.8g 51.6g
-Sugar 7.4g 8.4g 17.8g 11.9g
Fibre 16.3g 18.4g 18.4g 19.2g
Protein 20.4g 23.1g 30.1g 24.2g
Supergreen CHOP
Typical values 100g A 150ml (1.5 scoops) serving contains...
contains Dry or with water With whole milk With oat milk
Energy 1570kj 1570kj 2114kj 2419kj
375kcal 375kcal 505kcal 578kcal
Fat 12.2g 12.2g 19.6g 13.7g
Carbs 42.4g 42.4g 51.8g 49.6g
-Sugar 8.3g 8.3g 17.7g 11.8g
Fibre 13.7g 13.7g 13.7g 14.5g
Protein 22.7g 22.7g 29.7g 23.8g
Banana and Blueberry CHOP
Typical values 100g A 150ml (1.5 scoops) serving contains...
contains Dry or with water With whole milk With oat milk
Energy 1582kj 1614kj 2158kj 2463kj
378kcal 386kcal 516kcal 589kcal
Fat 13.4g 13.6g 21g 15.1g
Carbs 41.8g 42.7g 52.1g 49.9g
-Sugar 8g 8.2g 17.6g 11.7g
Fibre 14.5g 14.8g 14.8g 15.6g
Protein 22g 22.5g 29.5g 23.6g