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Nutrition

Healthy Hamburgers

Healthy Hamburgers

01 December 2013 - The average fast food burger contributes a whopping 2 500kJ and that’s without the fries, Coke, extra patty or cheese! By simply making healthier choices, you can easily reduce the unhealthy c...
Gelled Up!

Gelled Up!

01 December 2013 - In the past few years, energy gels have become the preferred choice for most long distance athletes because of the consistent texture and the fact that they are easy to consume. They are digested an...
Potato Power!

Potato Power!

31 October 2013 - It may come as a surprise to you to discover that one medium-sized boiled potato with the skin contains about 45% of the daily recommended value of vitamin C, and as much or more potassium than bana...
Go Nuts!

Go Nuts!

01 October 2013 - Nuts and seeds are plant-based proteins that contain fibre and a combination of vitamins, minerals and antioxidants. They are also rich in plant sterols and heart-healthy mono- and polyunsaturated fat...
Fuel Your Finish

Fuel Your Finish

01 October 2013 - After 90 minutes of strenuous activity, your glucose stores are depleted, which brings the nervous system function to a near halt, making continued exertion almost impossible. This is what marathon ...
Healthier Options

Healthier Options

30 August 2013 - WHITE VS WHOLEGRAIN BREAD Whole wheat bread in general is a richer source of protein than white bread – a slice of 100% wholegrain bread provides about 3.6g of protein, compared to 1.9g for...
Peanut Power!

Peanut Power!

30 August 2013 - Don’t worry! Peanut butter offers a nutrient-rich addition to all snacks, meals and desserts. In this day and age of energy bars, protein powders and other quick fixes, many athletes forge...
8 Mindful Eating Tips

8 Mindful Eating Tips

01 August 2013 - What you eat is important, but even healthy food can stop you from losing weight if you eat too much of it. Dieticians never recommend extreme calorie restriction, but there are some tricks you can...
The Right Brew for You

The Right Brew for You

01 August 2013 - To put it simply a tea is “only a true tea” if it actually contains tea plant leaves. This is why oolong, white, green and black are considered “true teas,” as their leaves ...
Eat the Beet

Eat the Beet

01 July 2013 - Beetroot juice and its potential athletic performance benefits has been a hot topic of late. It started after a University of Exeter study in 2009, and published in the Journal of Applied Physiolog...
Flu-fighting Foods!

Flu-fighting Foods!

01 July 2013 - If you want to ward off the flu and keep running this winter, include these eight immune-boosting foods or ingredients, which are easy to find at just about every grocery store, and easy to incorpo...
Salads for Summer

Salads for Summer

02 April 2013 - Salads are part of our South African culture, but how do we make them suitable to our own nutritional requirements as athletes while also meeting our taste requirements? To make a meal balanced we s...
 Let’s Drink to Better Running

Let’s Drink to Better Running

01 March 2013 - When you exercise, you produce heat, which your body controls through sweating, thus cooling the body, but you are then at risk of becoming dehydrated. Athletes can lose anything from 400ml to two l...
A bowl of goodness!

A bowl of goodness!

10 January 2013 - Pea and Ham Soup Peas are good for your heart because of their high soluble fibre content that reduces LDL cholesterol levels. They also help to lower blood sugar levels and blood pressur...
Eat Right for Comrades Recovery

Eat Right for Comrades Recovery

30 October 2012 - Post-race nutritional recovery focuses on restoring fluid and electrolytes (sodium and potassium) lost in sweat; replenishing muscle fuel (carbohydrate), decreasing risk of infection, and pro...
Meat: Friend or Foe?

Meat: Friend or Foe?

26 September 2012 - We are constantly bombarded by articles with contradicting advice regarding the consumption of different foods, especially red meat. Some experts say stay clear while others promote the regular con...
Become a Fruit Fan

Become a Fruit Fan

26 September 2012 - The Department of Health bases its five-a-day message on a report from the World Health Organisation (WHO) that came out in 1990. Looking at the amount of fruit and vegetables eaten in regions ...
Blaming Bread

Blaming Bread

27 July 2012 - White bread, brown bread, in fact any bread… more often than not it is blamed for many health problems, including weight-gain and gastrointestinal discomfort. Although bread can be a cont...
Healthy Lunches on the go

Healthy Lunches on the go

01 July 2012 - The problem with convenient bought lunches is that they can be high in unwanted fat (especially saturated fat), sugar and salt, as well as nutritionally deficient in things like fibre and good ...
Do’s and Don’ts for 2012

Do’s and Don’ts for 2012

02 May 2012 - DON’T TAKE MOM FOR GRANTEDThe impact of a mother’s health on the household diet cannot be overstated, according to research. The main caregiver in a family (usually the mother) needs to be...
Bike Nutrition

Bike Nutrition

01 February 2012 - When considering what to eat on the bike, there are a few things you need to take into consideration. Firstly, keep in mind that the main aim is to keep replenishing glycogen stores in your muscle thr...
Lose It for Summer!

Lose It for Summer!

15 January 2012 - 1 EAT BREAKFAST EARLY• Eating breakfast early kick starts your metabolism, boosts energy levels and helps control your appetite for the rest of your day.• During sleep, your body...
Time for a Multivitamin Make-over?

Time for a Multivitamin Make-over?

01 November 2011 - Micronutrients play an important role in energy production, maintenance of bone health and adequate immune function, to mention but a few. They also help with the synthesis and repair of muscle tiss...
Perfect Winter Warmer Soups

Perfect Winter Warmer Soups

01 October 2011 - Spiced Red Lentil Soup(Servings: 4-6) Ingredients1 medium onion1 red pepper2 sticks celery1 medium carrot225g baby marrow125g red lentils1 Tbsp olive oil1 tsp paprika1 tsp turmericpinch cinnamonpinch...
Fighting Flu Naturally

Fighting Flu Naturally

01 August 2011 - We’ve all been there: You’ve trained hard for an event and then suddenly you get sick. In many cases this is simply because your body’s immunity is low as a result of intensive exerc...
 A Whole Lot of Popping

A Whole Lot of Popping

01 July 2011 - Popcorn is made from corn, the second-most abundant grain crop worldwide, second only to wheat. Corn is a field-type grain with thick walls, and when heated, steam is trapped inside the dried kernels,...
Losing Weight While Training

Losing Weight While Training

01 June 2011 - Losing excess fat shouldn’t mean compromising your running performance! In fact, it should mean the opposite, especially if done correctly. Losing just 1kg in fat can make a huge difference with...
Eat Healthy All Year Round – Part 1

Eat Healthy All Year Round – Part 1

01 May 2011 - JANUARY: EAT A VARIETY OF FOODS!We have a tendency to oversimplify the food we eat, focusing on one nutrient it contains, for example cholesterol or sugar, and labelling it as ‘good’ or &#...
Beat Your Thirst

Beat Your Thirst

01 February 2011 - November not only means first race of the season for most runners, it is also the month when we all realise that summer is here to stay! Excessive heat can certainly put us at risk and therefore stayi...
Healthy Eating on a Budget

Healthy Eating on a Budget

01 December 2010 - With the price of food rising, sticking to a healthy diet while trying to keep to a budget can be challenging. Don’t fear, with a little planning and some useful tips from our Modern Athlete exp...