MARK’S STORY

Mark’s Story

I’m Mark, and together with Keely I run HerbaOnline UK. We’ve been helping customers choose Herbalife products since 2014.

Here’s what changed for me, what I use around breakfast and training, and how those products fit into my everyday life.

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What changed

Three things made the difference

Build a routine I can repeat

A regular Formula 1 breakfast and meals that fit my day make the routine easier to keep, week after week.
Find activity I enjoy

The gym and hiking became things I look forward to. I match my food and recovery to what I’m doing that day.
Think in weeks, not perfect days

One meal out or an off week tells me less than the pattern over months. I keep coming back to the routine that works for me.

THEN & NOW

The short version, in photos

These photos are over a year apart. They show a change, but the bigger story is the routine I built between them.

Mark, 22 April 2025 — **22 April 2025** The start, same messy bathroom ;-), same kind of photo.

Mark, 13 August 2026 — **13 August 2026** Nearly sixteen months on. Stronger, more consistent, and yes, a lot less hair to worry about.

What I use

Products with a job in my routine

These are the products I reach for around breakfast, the gym and longer active days. Each makes a specific part of my routine easier.

Everyday breakfast

Formula 1 is my breakfast most mornings. Protein Drink Mix adds more protein to the same shake, alongside the fruit, oats and other ingredients I enjoy.

Gym & recovery

Creatine+ goes into my own morning shake. Rebuild Strength is my post-gym recovery option after resistance training, while Protein Drink Mix makes everyday protein easier to fit in.

Longer active days

I enjoy hiking as well as the gym. Hydrate fits longer, warmer or sweatier activity; Prolong Energy Gel provides fuel for hard, sustained effort of about an hour or longer.

Recommended Formula 1 Shake Mix 9 flavours

My regular breakfast base, made the way I enjoy it.

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Recommended Protein Shake Mix Vanilla | 588 g

More protein in the same breakfast shake.

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Recommended Creatine+ 288 g

Part of my own morning shake and gym routine.

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Recommended Rebuild Strength Chocolate | 1000 g

My post-gym recovery option after resistance training.

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Recommended Hydrate Electrolyte Drink Orange | 20 sachets

Fluid and electrolytes for longer, warmer or sweatier activity.

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Recommended Prolong Energy Gel (Strawberry) 10 sachets

Fuel for hard, sustained effort of about an hour or longer.

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Formula 1 Shake Mix · Vanilla Cream Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.0 g	0.9 g
of which mono-unsaturates	1.6 g	1.5 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals (25 in total)

Vitamin A	312 µg RE · 39% RI	417 µg RE · 52% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	768 mg · 38% RI	682 mg · 34% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	31 µg · 56% RI	37 µg · 67% RI
Chromium	21 µg · 53% RI	21 µg · 53% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Sweetened with fructose and steviol glycosides (stevia) - a natural-source sweetener.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), flaxseed powder, thickeners (xanthan gum, guar gum), natural flavouring, vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sodium chloride, colour (beta-carotene), sweetener (steviol glycosides from stevia), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains soy. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Strawberry Delight Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.0 g	0.9 g
of which mono-unsaturates	1.6 g	1.5 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	377 µg RE · 47% RI	482 µg RE · 60% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	768 mg · 38% RI	682 mg · 34% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	31 µg · 56% RI	37 µg · 67% RI
Chromium	15 µg · 38% RI	15 µg · 38% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Sweetened with fructose and steviol glycosides from stevia - a natural-source sweetener.
Coloured with beetroot red and finished with strawberry delight natural flavouring.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), flaxseed powder, thickeners (xanthan gum, guar gum), natural flavouring, colour (beetroot red), vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sodium chloride, sweetener (steviol glycosides from stevia), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Smooth Chocolate Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.1 g	1.0 g
of which mono-unsaturates	1.6 g	1.5 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	343 µg RE · 43% RI	448 µg RE · 56% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	807 mg · 40% RI	721 mg · 36% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	21 µg · 38% RI	26 µg · 47% RI
Chromium	21 µg · 53% RI	21 µg · 53% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Cocoa powder and caramel colour give the chocolate flavour and colour.
Sweetened with steviol glycosides from stevia - a natural-source sweetener.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, cocoa powder, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), flaxseed powder, thickeners (xanthan gum, guar gum), natural flavouring, colour (caramel), sodium chloride, vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sweetener (steviol glycosides from stevia), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Cookie Crunch Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.0 g	0.9 g
of which mono-unsaturates	1.6 g	1.5 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	377 µg RE · 47% RI	482 µg RE · 60% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	768 mg · 38% RI	682 mg · 34% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	21 µg · 38% RI	26 µg · 47% RI
Chromium	21 µg · 53% RI	21 µg · 53% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Includes cocoa crisps (rice flour, corn flour, sugar, cocoa powder, rice fibre, salt) for the cookie-crunch texture and cocoa flavour.
Sweetened with sucralose - this flavour does not use stevia.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, cocoa crisps (rice flour, corn flour, sugar, cocoa powder, rice fibre, salt), minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), flavouring, flaxseed powder, thickeners (xanthan gum, guar gum), vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sodium chloride, sweetener (sucralose), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide).

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Banana Cream Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.0 g	0.9 g
of which mono-unsaturates	1.6 g	1.5 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	343 µg RE · 43% RI	448 µg RE · 56% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	768 mg · 38% RI	682 mg · 34% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	31 µg · 56% RI	37 µg · 67% RI
Chromium	15 µg · 38% RI	15 µg · 38% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Sweetened with fructose and steviol glycosides from stevia - a natural-source sweetener.
Coloured with beta-carotene and finished with banana cream natural flavourings.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), natural flavourings, flaxseed powder, thickeners (xanthan gum, guar gum), colour (beta-carotene), vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sodium chloride, sweetener (steviol glycosides from stevia), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Raspberry & White Chocolate Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre
Pea protein
Free from soya, lactose and gluten

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	902 kJ / 215 kcal	846 kJ / 201 kcal
Fat	6.4 g	6.1 g
of which saturates	2.8 g	0.8 g
of which mono-unsaturates	1.3 g	1.3 g
of which polyunsaturates	2.0 g	4.1 g
Carbohydrate	19 g	20 g
of which sugars	17 g (12 g from milk)	14 g (9 g from soya beverage)
Fibre	4 g	5 g
Protein	19 g	17 g
Salt	1.0 g	1.0 g

Vitamins & minerals

Vitamin A	340 µg RE · 43% RI	445 µg RE · 56% RI
Vitamin D	2.0 µg · 40% RI	4.7 µg · 94% RI
Vitamin E	8.5 mg α-TE · 71% RI	8.7 mg α-TE · 73% RI
Vitamin K	29 µg · 39% RI	36 µg · 48% RI
Vitamin C	35 mg · 44% RI	30 mg · 38% RI
Thiamin	0.45 mg · 41% RI	0.43 mg · 39% RI
Riboflavin	0.98 mg · 70% RI	0.99 mg · 71% RI
Niacin	6.1 mg NE · 38% RI	6.9 mg NE · 43% RI
Vitamin B6	0.57 mg · 41% RI	0.53 mg · 38% RI
Folic acid	86.7 µg · 43% RI	75.9 µg · 38% RI
Vitamin B12	1.6 µg · 64% RI	2.7 µg · 108% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	4.0 mg · 67% RI	3.4 mg · 57% RI
Potassium	865 mg · 43% RI	779 mg · 39% RI
Calcium	390 mg · 49% RI	402 mg · 50% RI
Phosphorus	474 mg · 68% RI	350 mg · 50% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	7.1 mg · 51% RI	8.0 mg · 57% RI
Zinc	4.8 mg · 48% RI	4.5 mg · 45% RI
Copper	0.44 mg · 44% RI	0.84 mg · 84% RI
Manganese	1.2 mg · 60% RI	1.3 mg · 65% RI
Selenium	21 µg · 38% RI	27 µg · 49% RI
Chromium	23 µg · 58% RI	23 µg · 58% RI
Molybdenum	30 µg · 60% RI	19 µg · 38% RI
Iodine	65.4 µg · 44% RI	56.9 µg · 38% RI

Key ingredient highlights

Pea protein isolate (45%) is the primary protein source - this formula is free from soya, lactose and gluten.
Gluten-free oat fibre and flaxseed powder provide the fibre content.
Sweetened with steviol glycosides (stevia).
Coloured with beetroot red, and contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Pea protein isolate (45%), fructose, inulin, gluten-free oat fibre, safflower oil, potassium phosphate, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, chromium (III) chloride, manganese carbonate, cupric citrate, potassium iodide, sodium molybdate), emulsifier (sunflower lecithin), flaxseed powder, flavourings, thickeners (xanthan gum, guar gum), colour (beetroot red), vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), calcium D-pantothenate (Pantothenic acid), D-biotin (Biotin), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), riboflavin (Vit. B2), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12)), natural flavouring, sweetener (steviol glycosides), sodium chloride, L-methionine, papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains oats. This product is free from soya, lactose and gluten. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Cafe Latte Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.6 g	6.3 g
of which saturates	3.0 g	0.9 g
of which mono-unsaturates	1.7 g	1.6 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	343 µg RE · 43% RI	448 µg RE · 56% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	807 mg · 40% RI	721 mg · 36% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.47 mg · 47% RI	0.87 mg · 87% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	21 µg · 38% RI	26 µg · 47% RI
Chromium	15 µg · 38% RI	15 µg · 38% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Made with decaffeinated coffee powder and caramel colour for the café latte flavour.
Sweetened with fructose and steviol glycosides from stevia - a natural-source sweetener.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), decaffeinated coffee powder, potassium phosphate, emulsifier (soy lecithin), natural flavouring, flaxseed powder, thickeners (xanthan gum, guar gum), colour (caramel), vitamins mixture (L-ascorbic acid (Vit. C), DL-alpha-tocopheryl acetate (Vit. E), nicotinamide (Niacin), retinyl acetate (Vit. A), D-biotin (Biotin), calcium D-pantothenate (Pantothenic acid), cholecalciferol (Vit. D), pteroylmonoglutamic acid (Folic acid), phylloquinone (Vit. K), pyridoxine hydrochloride (Vit. B6), thiamin hydrochloride (Vit. B1), cyanocobalamin (Vit. B12), riboflavin (Vit. B2)), sodium chloride, sweetener (steviol glycosides from stevia), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide). Sweetener from natural source.

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Formula 1 Shake Mix · Mint & Chocolate Per 26 g serving (2 scoops)

Gluten free
Vegan sourced
Contains fibre

Prepared with 250 ml semi-skimmed milk (1.5% fat)

Prepared with 250 ml fortified soya beverage

Macronutrients

Energy	953 kJ / 227 kcal	897 kJ / 214 kcal
Fat	6.7 g	6.3 g
of which saturates	3.1 g	1.0 g
of which mono-unsaturates	1.7 g	1.6 g
of which polyunsaturates	1.5 g	3.6 g
Carbohydrate	21 g	21 g
of which sugars	18 g (12 g from milk)	15 g (9 g from soya beverage)
Fibre	5 g	5 g
Protein	18 g	16 g
Salt	0.6 g	0.6 g

Vitamins & minerals

Vitamin A	343 µg RE · 43% RI	448 µg RE · 56% RI
Vitamin D	2.1 µg · 42% RI	4.9 µg · 98% RI
Vitamin E	5.1 mg α-TE · 43% RI	5.3 mg α-TE · 44% RI
Vitamin K	31 µg · 41% RI	38 µg · 51% RI
Vitamin C	35 mg · 44% RI	31 mg · 39% RI
Thiamin	0.42 mg · 38% RI	0.39 mg · 35% RI
Riboflavin	0.55 mg · 39% RI	0.56 mg · 40% RI
Niacin	6.5 mg NE · 41% RI	7.3 mg NE · 46% RI
Vitamin B6	0.56 mg · 40% RI	0.52 mg · 37% RI
Folic acid	75.8 µg · 38% RI	65.0 µg · 33% RI
Vitamin B12	1.3 µg · 52% RI	2.4 µg · 96% RI
Biotin	28 µg · 56% RI	19 µg · 38% RI
Pantothenic acid	2.7 mg · 45% RI	2.0 mg · 33% RI
Potassium	768 mg · 38% RI	682 mg · 34% RI
Calcium	423 mg · 53% RI	435 mg · 54% RI
Phosphorus	466 mg · 67% RI	342 mg · 49% RI
Magnesium	143 mg · 38% RI	151 mg · 40% RI
Iron	5.8 mg · 41% RI	6.8 mg · 49% RI
Zinc	3.9 mg · 39% RI	3.7 mg · 37% RI
Copper	0.81 mg · 81% RI	1.2 mg · 120% RI
Manganese	0.86 mg · 43% RI	1.0 mg · 50% RI
Selenium	21 µg · 38% RI	26 µg · 47% RI
Chromium	21 µg · 53% RI	21 µg · 53% RI
Molybdenum	31 µg · 62% RI	20 µg · 40% RI
Iodine	68.3 µg · 46% RI	59.8 µg · 40% RI

Key ingredient highlights

Soy protein isolate is the primary protein source, alongside gluten-free oat fibre and flaxseed powder.
Contains chocolate bits (3.8%) made with sugar, cocoa mass, cocoa butter and natural flavouring.
Sweetened with sucralose and coloured with copper complexes of chlorophyllins for the mint-green colour.
Contains fruit and vegetable powders: papaya, parsley, blueberry and pomegranate.

Full ingredients list

Soy protein isolate, fructose, inulin, gluten-free oat fibre, soy oil, chocolate bits (3.8%) (sugar, cocoa mass, cocoa butter, natural flavouring, emulsifier (lecithin)), minerals mixture (calcium citrate, magnesium oxide, ferrous fumarate, sodium selenite, zinc oxide, manganese carbonate, chromium (III) chloride, potassium iodide, cupric citrate), potassium phosphate, emulsifier (soy lecithin), flaxseed powder, thickeners (xanthan gum, guar gum), natural flavouring, vitamins mixture (Vitamin C (L-ascorbic acid), Vitamin E (DL-alpha-tocopheryl acetate), Niacin (nicotinamide), Vitamin A (retinyl acetate), Biotin (D-biotin), Pantothenic acid (calcium D-pantothenate), Vitamin D (cholecalciferol), Folic acid (pteroylmonoglutamic acid), Vitamin K (phylloquinone), Vitamin B6 (pyridoxine hydrochloride), Thiamin (thiamin hydrochloride), Vitamin B12 (cyanocobalamin), Riboflavin), sodium chloride, sweetener (sucralose), colour (copper complexes of chlorophyllins), papaya fruit powder, parsley herb powder, blueberry fruit powder, pomegranate fruit powder, anti-caking agent (silicon dioxide).

Allergens

Contains soy and oats. For allergens, see ingredients in bold on the official product label.

Protein Shake Mix Per 28 g serving (250 ml water)

Vegetarian
Sugars free

Macronutrients

Energy	457 kJ / 108 kcal
Fat	2.3 g
of which saturates	0.3 g
Carbohydrate	7 g
of which sugars	0.3 g
Fibre	0.4 g
Protein	15 g
Salt	0.7 g

Vitamins & minerals

Vitamin A	304 µg RE · 38% RI
Vitamin D	1.9 µg · 38% RI
Vitamin E	3.4 mg α-TE · 28% RI
Vitamin C	30 mg · 38% RI
Thiamin	0.42 mg · 38% RI
Riboflavin	0.53 mg · 38% RI
Niacin	6.1 mg NE · 38% RI
Vitamin B6	0.53 mg · 38% RI
Folic acid	76.0 µg · 38% RI
Vitamin B12	0.95 µg · 38% RI
Biotin	19 µg · 38% RI
Pantothenic acid	2.3 mg · 38% RI
Chloride	445 mg · 56% RI
Calcium	209 mg · 26% RI
Phosphorus	285 mg · 41% RI
Magnesium	143 mg · 38% RI
Zinc	3.8 mg · 38% RI
Copper	0.38 mg · 38% RI
Manganese	0.76 mg · 38% RI
Selenium	21 µg · 38% RI
Molybdenum	42 µg · 84% RI
Iodine	57.0 µg · 38% RI

Key ingredient highlights

Soya protein isolate (47%) is the primary protein source; suitable for vegetarians.
Provides 108 kcal and 15 g of high-quality protein per serving to help build muscle mass.
Contains 22 vitamins and minerals, including B vitamins (thiamin, riboflavin and B12) and copper to support normal energy-yielding metabolism, plus zinc and manganese to help protect cells from oxidative stress.
Sweetened with sucralose.

Full ingredients list

Soya protein isolate (47%), maltodextrin, calcium caseinate (milk), creamer (sunflower oil, maltodextrin, sodium caseinate (milk)), flavourings, magnesium phosphate, emulsifier (soya lecithin), sodium chloride, potassium chloride, thickeners (guar gum, xanthan gum), calcium phosphate, magnesium oxide, sweetener (sucralose), calcium D-pantothenate, manganese carbonate, anti-caking agent (silicon dioxide), cyanocobalamin, cholecalciferol, pyridoxine hydrochloride, thiamin hydrochloride, riboflavin, cupric citrate, pteroylmonoglutamic acid, potassium iodide, sodium selenite, D-biotin.

Allergens

For allergens, see ingredients in bold: soya protein isolate, calcium caseinate (milk), sodium caseinate (milk) and emulsifier (soya lecithin).

Creatine+ Per daily dose (3.8 g)

Vegan
Gluten free

Vitamins

Thiamin	0.18 mg · 16% RI
Riboflavin	0.21 mg · 15% RI
Niacin	2.4 mg NE · 15% RI
Vitamin B6	0.21 mg · 15% RI
Vitamin B12	0.38 µg · 15% RI
Pantothenic acid	0.90 mg · 15% RI

Mineral

Calcium	146 mg · 18% RI

Other substance

Creatine monohydrate	3.4 g
of which: Creatine	3.0 g

Key ingredient highlights

Delivers a daily dose of 3.8 g containing 3.0 g of creatine (from creatine monohydrate) to support increased physical performance in successive bursts of short-term, high-intensity exercise.
The beneficial effect is obtained with a daily intake of 3 g of creatine.
Added B vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B12) and calcium.

Full ingredients list

Creatine monohydrate, calcium carbonate, Niacin (nicotinamide), Pantothenic acid (calcium D-pantothenate), Vitamin B12 (cyanocobalamin), Thiamin (thiamin hydrochloride), Vitamin B6 (pyridoxine hydrochloride), Riboflavin.

Allergens

May contain soy, milk and eggs.

Rebuild Strength Per 50 g serving (5 scoops) in 250 ml water

Nutritional information

Energy	805 kJ / 190 kcal
Fat	1.5 g
of which saturates	0.8 g
Carbohydrate	18 g
of which sugars	17 g
Fibre	0.8 g
Protein	25 g
Salt	0.6 g

Vitamins and minerals

Vitamin E	4.6 mg · 38% RI
Vitamin C	80 mg · 100% RI
Thiamin	0.42 mg · 38% RI
Riboflavin	0.53 mg · 38% RI
Vitamin B6	0.53 mg · 38% RI
Vitamin B12	0.95 µg · 38% RI
Biotin	19 µg · 38% RI
Pantothenic acid	2.3 mg · 38% RI
Iron	6.3 mg · 45% RI

Amino acids

L-Leucine	2367 mg
L-Glutamine	1700 mg
L-Valine	1410 mg
L-Isoleucine	1377 mg

Key ingredient highlights

Delivers 25 g of protein per 50 g serving, which contributes to the growth and maintenance of muscle mass.
Contains added L-glutamine and BCAAs (L-leucine, L-isoleucine, L-valine) for strength athletes.
Provides 6.3 mg of iron per serving (45% RI), contributing to normal energy-yielding metabolism and the normal formation of red blood cells and oxygen transport in the body.

Full ingredients list

Milk protein concentrate, whey protein concentrate (from milk), fructose, sucrose, fat reduced cocoa powder, L-glutamine, whey protein isolate (from milk), maltodextrin, natural flavouring, sodium chloride, acidity regulator (tripotassium citrate), calcium caseinate (from milk), medium chain triglycerides, L-leucine, L-isoleucine, L-valine, sodium-L-ascorbate, thickener (guar gum), ferric (III) pyrophosphate, DL-alpha tocopherol, calcium D-pantothenate, pyridoxine hydrochloride, thiamin hydrochloride, riboflavin, D-biotin, cyanocobalamin.

Allergens

Contains milk. For allergens, see ingredients in bold. May contain soya and egg.

Hydrate Electrolyte Drink Per 1 stick pack (5.3 g) in 500 ml water

Calorie free
No artificial colours
No artificial flavours

Nutritional information

Energy	52 kJ / 12 kcal
Fat	0 g
of which saturates	0 g
Carbohydrate	1 g
of which sugars	0 g
Fibre	0.2 g
Protein	0 g
Salt	0.6 g

Vitamins and minerals

Vitamin C	80 mg · 100% RI
Thiamin	0.16 mg · 15% RI
Riboflavin	0.21 mg · 15% RI
Vitamin B12	0.37 µg · 15% RI
Pantothenic acid	0.90 mg · 15% RI
Calcium	215 mg · 27% RI
Magnesium	94.0 mg · 25% RI

Key ingredient highlights

Calorie-free electrolyte drink with an osmolality of less than 270 mOsmol/kg.
Provides B vitamins (B1, B2, pantothenic acid and B12) and vitamin C, plus calcium and magnesium, which contribute to normal energy-yielding metabolism.
Provides 100% RI of vitamin C, which helps maintain normal immune function and helps reduce tiredness and fatigue.
Contains magnesium, which contributes to electrolyte balance and helps reduce tiredness and fatigue.

Full ingredients list

Acidity regulators (citric acid, dipotassium phosphate), natural orange flavouring, calcium carbonate, trisodium citrate, sodium chloride, magnesium hydroxide, Vitamin C (sodium-L-ascorbate), flavour enhancer (potassium chloride), sweetener (sucralose), Pantothenic acid (calcium D-pantothenate), Thiamin (thiamin hydrochloride), Riboflavin, Vitamin B12 (cyanocobalamin).

Prolong Energy Gel (Strawberry) Per sachet (45 g)

Vegan
Gluten free

Nutritional information

Energy	514 kJ / 121 kcal
Fat	0 g
of which saturates	0 g
Carbohydrate	30 g
of which sugars	13 g
Protein	0 g
Salt	0.03 g

Vitamins

Thiamin	0.17 mg · 15% RI
Vitamin B12	0.38 µg · 15% RI

Key ingredient highlights

Ideal 1:0.8 glucose-to-fructose ratio, delivering 30 g of easily absorbed carbohydrates per sachet for quick energy.
Contains a B-vitamin blend of thiamin and vitamin B12, which contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue.
Vegan, gluten free and made with natural strawberry flavouring.

Full ingredients list

Maltodextrin, water, fructose, acidity regulator (citric acid), natural flavouring, preservatives (potassium sorbate, sodium benzoate), sodium chloride, Vitamin B12 (cyanocobalamin), Thiamin (thiamin hydrochloride).

The maximum recommended number of sachets per day is 4; do not exceed the recommended daily dose.

Breakfast

My morning shake

Ninja blender with the ingredients for Mark's Formula 1 training-day shake — The ingredients for my training-day Formula 1 shake.

Most mornings I start with Formula 1 and Protein Drink Mix. I blend them with fruit, oats and other ingredients I enjoy to make a substantial breakfast.

Creatine+ also goes into my own shake. This is my personal recipe; use the product labels for standard preparation and serving directions.

I weigh almost everything, but you don't have to. Keely thinks I'm crazy ;-)

Keep the starting point simple

A Formula 1 shake is the everyday base. Add Protein Drink Mix when you want more protein, then build it up only when it suits your appetite, training or day ahead.

Since 2014

My story. Our support.

This is my experience, but HerbaOnline is something Keely and I run together. If you’d like a hand choosing products or finding a routine that fits your day, send us a message. Keely usually handles WhatsApp, and I’m here to help too.

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Mark and Keely smiling on a sunny mountain walk

Three things made the difference

Build a routine I can repeat

Find activity I enjoy

Think in weeks, not perfect days

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Products with a job in my routine

Everyday breakfast

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Longer active days

My morning shake

Keep the starting point simple

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