José María Navas Humanes

José María Navas Humanes

I am a Food Scientist and Technologist by training, specialized in food production and agri-food technology.

With more than 7 years of experience in the sector, I have dedicated my career to one core mission: leading innovation and product development that truly make a difference. My work has focused on transforming an idea or a market need into a real, distinctive food solution.

My career began with a strong technical foundation, ensuring that products met the highest standards of quality and safety. This solid knowledge of processes is what now allows me to go one step further in innovation.

I have been part of R&D&I teams (Research, Development, and Innovation), contributing to the development of new technologies and high value-added products. Over time, my role evolved toward strategic leadership in:

  • Process innovation and improvement

  • Formulation optimization

  • Creation of high-value functional ingredients

Currently, I am deeply involved in sports nutrition and advanced supplementation (in formats such as capsules, powders, and tablets). My focus is twofold:

  • Trend research: Staying ahead of what works today and what’s coming next

  • Scientific formulation: Developing products based on next-generation raw materials with a rigorous scientific and nutritional approach

My professional purpose is simple: to turn innovation and scientific curiosity into products that genuinely impact your health, performance, and well-being. I am passionate about combining creativity with science to design foods and supplements that help you achieve your goals.

In this blog, my goal is to bring science down to earth. We will talk about nutrition, ingredients, and performance in a clear, direct, and professional way—so you understand what you take and why it works.

Let’s start talking about real science.

Foods High in Vitamin A: the 10 Richest and How Much You Need

The 10 foods with the most vitamin A, from liver to carrots and persimmon, with their micrograms per 100 g, how much you need a day and when too much is a risk.

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Creatine: The Supplement That Goes Beyond the Gym

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High Fiber Foods: Full Chart and How Much Fiber You Need Per Day

EFSA sets 25 g of fiber a day and in Spain adults eat 15.8 g. Here is the chart of 36 high fiber foods with grams per 100 g and per real serving, each with its USDA identifier, the difference between soluble and insoluble fiber, what the evidence really shows on cholesterol, blood glucose, weight and gut bacteria, and a one-day menu that adds up to 40.7 g without supplements.

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Cardio vs strength training: which is better for your goals and how to combine them

Neither cardio nor strength training wins on its own. Here is what to prioritise for your goal, which one to do first in a session and how to split both across the week.

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Supersets: what they are, types and how to use them to maximise your training

What supersets are, how to perform them and which types exist to add intensity without making your workout longer.

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What to eat after the GYM: recovery and goals

How much protein and carbs to have after training, when to eat and what to avoid, according to your goal.

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Discover the Benefits of Pre-Workout

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Glutamine: What it is, what it’s used for and how to take it correctly

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Magnesium citrate: What it’s used for, key benefits and how to take it in 2026

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Nutritional Yeast: Properties, Benefits and How Athletes Should Take It

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Zinc and magnesium before bed: speed up your recovery and get a good night’s sleep

Taking zinc and magnesium 30-60 minutes before bed improves deep sleep, lowers cortisol and speeds up muscle recovery. Doses, best timing and which form to choose.

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Why do we need to replenish electrolytes?

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Vitamins for Appetite in Adults: Which Ones Help and How to Take Them

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Creatine vs protein: differences, when to take them and whether you can combine them

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How to Get the Most Out of BCAAs?

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Nuts Benefits: Complete Guide for Health and Athletic Performance

Discover the science-backed health benefits of nuts for cardiovascular health, brain function, weight management, digestion, and athletic recovery. Nutrient comparison and practical tips included.

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What to Eat for Breakfast Before a Workout: Maximize Your Performance

Eat 60 to 120 minutes before training, combining fast carbs with a moderate amount of protein and keeping fat and fibre low to avoid heavy digestion.

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Supplements for building muscle mass

The supplements that actually build muscle, by level of evidence: whey protein (1.6-2.2 g/kg), creatine (3-5 g) and caffeine. The rest are optimisers.

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High-Protein Foods for Your Fitness Goals

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What Is Protein Used For? Functions and Benefits

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Foods That Contain Vitamins: Your Guide to a Complete Diet

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Creatine Dosage: How Much to Take Daily by Weight

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Supplements after 40: what you really need

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Isotonic, hypotonic and hypertonic – do you want to know the difference?

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