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Midrand Striders Half Marathon
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Nutrition

4 R’s for Recovery

4 R’s for Recovery

20 June 2018 - After any run, especially an ultra as long as the Comrades, it’s important to eat and drink properly to replenish glycogen stores and to rehydrate. These guidelines – I call them the fo...
Chocolate Cravings

Chocolate Cravings

08 May 2018 - When it comes to breaking off a piece of chocolate, you might have that feeling of guilt that it will put a dampener on your training and runner’s lifestyle, but don’t fret, because it ...
Immuno-boost Your Diet

Immuno-boost Your Diet

17 April 2018 - The immune system is the body’s defence against illness and infection, and it is boosted by regular, moderate exercise. On the flip side, intense training may cause immuno-suppression in athl...
Get it Right Before Racing

Get it Right Before Racing

05 April 2018 - Take note of these common pre-race nutritional mistakes and fix them before they slow you down. – BY ESMÉ MARÉ, REGISTERED DIETICIAN The week leading up to your big race ca...
Fishy Business

Fishy Business

01 March 2018 - Regularly eating fish as part of your diet can benefit your running, because it’s great for your heart and can improve your physical performance. – BY ESMÉ MARÉ, REGISTERE...
Time for Drinks

Time for Drinks

14 December 2017 - Many of us drink alcohol to have fun, relax and be social, especially during the December holidays, but here’s how it affects your health and your waistline. – BY CHRISTINE PETERS, REGI...
Caffeine Kick

Caffeine Kick

28 November 2017 - In January 2004, caffeine was taken off the World Anti-Doping Agency (WADA) list of banned substances used in competitive sports, but earlier this year it was placed back on the WADA monitoring lis...
Drink Up, Runners!

Drink Up, Runners!

26 October 2017 - While water can keep you hydrated on the long run, sports drinks give back the carbs, sodium and potassium lost in long-haul, high-intensity events. – BY CHRISTINE PETERS, REGISTERED DIETICIA...
Should You Detox After Winter?

Should You Detox After Winter?

13 September 2017 - With spring here, we may get the urge to not only spring-clean our houses, but also our bodies. However, much as I support people making a positive change for their health, I’m a bit of a sce...
The Brew for You

The Brew for You

15 August 2017 - There’s nothing better than a soothing cup of herbal tea on a cold winter’s day, but besides being a tasty, warm, caffeine-free pick-me-up, herbal teas provide many health benefits. The...
A Bowl of Winter Goodness

A Bowl of Winter Goodness

12 July 2017 - In winter it’s important for athletes to eat healthily and keep warm while beating winter weight-gain! Just one bowl of these wholesome soups a day can give you energy and help you stick to y...
Multivitamin Make-over

Multivitamin Make-over

14 June 2017 - Micronutrients are those vitamins and minerals required in very small quantities by our bodies for growth and development, but as athletes they take on an even more important role, which is why supple...
Gary Player is a Modern Athlete

Gary Player is a Modern Athlete

13 June 2017 - World-renowned South African golfer Gary Player is a nine-time Major winner, but he is also a 1000-time major winner in the winning-people-over category. He demonstrated that again recently when the s...
Super Soy

Super Soy

20 February 2017 - As most people know, we need to consume a balanced diet consisting of carbohydrate, protein and good fats in order to fuel our bodies and remain healthy, and this becomes even more important when w...
The Bitter Sweet Truth

The Bitter Sweet Truth

13 February 2017 - Sugar has always been a controversial issue with most health-conscious athletes. We are constantly bombarded with info about how sugar can cause holes in our teeth, affect our mood and energy level...
Fruitful Relationship

Fruitful Relationship

06 February 2017 - Most of know that we should be eating two to three fruit portions per day, but there remains confusion of how to tally up portions, and what exactly counts as a fruit. – BY CHRISTINE PETERS, ...
Caffeine: Performance Enhancer or Not?

Caffeine: Performance Enhancer or Not?

30 January 2017 - Caffeine is the best known member of a family of naturally occurring stimulants found in leaves, nuts and seeds in over 60 plants. Dietary sources include tea, coffee, chocolate, soft drinks and en...
The Hands of Time

The Hands of Time

23 January 2017 - The aging process is accompanied by many physiological changes, especially in sedentary (inactive) individuals. Substantial loss of lean body mass (muscle and bone), reduced immunity, gastric atrop...
Fruity Favourites

Fruity Favourites

16 January 2017 - Eating fruit not only provides you with nutrients needed for health, the repairing of your body and a reduced risk of some chronic diseases, but fruits can also benefit your running. – By Esm...
New Year’s Nutrition

New Year’s Nutrition

09 January 2017 - In spite of the fact that runners are generally very health-conscious, many have a few bad nutritional habits, so check out these tips and make your own list of resolutions to kick-start 2017 on th...
New Year Nutrition

New Year Nutrition

26 December 2016 - New Year’s resolutions are a common thought this time of year. Whatever your goals may be, whether it is starting a running programme, learning to eat more wholesome foods, losing a few kilos...
Summer Cocktails

Summer Cocktails

19 December 2016 - Summer just wouldn’t be summer without a few sundowner cocktails, but as healthy athletes, we need to be careful what we consume – and not just because we should always avoid drinking a...
Protect your Heart

Protect your Heart

12 December 2016 - Heart disease is one of the leading causes of death in South Africa. Traditionally thought of as more of a male problem, women under the age of 40 now have a one-in-four chance of having a cardiac ...
I’ll Take the Salad

I’ll Take the Salad

05 December 2016 - Salads are part of our South African culture, and can be an easy go-to meal for those of us trying to watch our weight, as well as those trying to try prevent their weight from dropping too low. Th...
One for The Road!

One for The Road!

28 November 2016 - Most of us are aware of the negative short- and long-term effects that excessive alcohol can have on our bodies. These include sleep disturbances, irritability, anxiety, depression, anaemia, osteop...
Eat to Beat Fatigue

Eat to Beat Fatigue

21 November 2016 - The phrase ’I am so tired’ is common in the vocabulary of many runners this time of year as they step up their training ahead of the big ultras. The early waking hours, increased weekly...
Potato Power

Potato Power

07 November 2016 - The mighty potato has always been an aid to the endurance athlete and it has more benefits than we realise. All you have to remember is how you prepare your potato-based meal and what kind of potat...
Fueling on Low Carb High Fat

Fueling on Low Carb High Fat

31 October 2016 - There has been much conjecture around the Low Carb High Fat Diet that Professor Tim Noakes speaks about. There are many questions though that are left unanswered when it comes to running and the LC...
Watch that Sweet Tooth!

Watch that Sweet Tooth!

17 October 2016 - Your body needs natural sugars to get up in the morning, let you work through the day, and help you in training. But beware, there are negatives with sugar intake! To explain this, let’s star...
Spring-cleaning Weight-loss

Spring-cleaning Weight-loss

10 October 2016 - Now that winter has come to an end and summer is approaching, it’s not just our clothing layers we need to shed as the days get warmer, we also need to shed our excess winter weight. – ...