DCLF Issue 19 - Winter 2023

The power of marginal gains

The marginal gains concept, pioneered by cycling coach Sir Dave Brailsford, is built on the theory that small yet significant improvements can lead to monumental results.

It’s an appealing concept in a world where most people and companies chase big disruptive ideas that fuel exponential growth or gains. But advancement at a rate of 10x is the exception, not the norm. What is often equally effective and generally more realistic is the 1% factor – those marginal gains.

You can get a glimpse into what that means for elite athletes by reading Adele Broodryk’s amazing Comrades story. The philosophy helped her achieve a remarkable second place and write her name into the Comrades record books.

Slow progress is still progress

But how do marginal gains relate to our lives? Well, for starters, it’s an effective approach to emerge from winter healthier and fitter than when you entered the season, if only marginally so.

As the icy winter weather sets in, many find it tempting to hibernate, indulging in comfort foods, sleeping in, and neglecting their established healthy eating and fitness routines. While it’s unrealistic to expect us to make big, bold lifestyle changes or exponential leaps forward in our strength, conditioning or fitness during this time, implementing small steps and habits offer a practical and effective way to keep making progress.

By focusing on making small, incremental improvements across various aspects of our lives, we can achieve significant gains over time and reach new heights, all at a time when others are falling behind.

Words in action

It’s a philosophy we embrace at Dis-Chem. We continue to innovate across our product categories, expanding the wholesome foods and health and fitness products we stock, one product at a time. We constantly refine and optimise existing products, regularly updating supplement formulations in the ranges we produce to deliver better value and meet and exceed customer expectations. The exciting changes happening in the Lifestyle Food, Lifestyle Health and Primal Sports Nutrition ranges personify this philosophy.

And we continue to collaborate with our retail partners to stretch your budget with regular special offers and discount deals. Our recent Healthy Weekends and wildly popular 2+1 Cheapest Free campaigns are two prime examples.

These are not revolutionary or groundbreaking campaigns but rather small initiatives implemented regularly that add up to serious gains (and big savings!). And it is the accumulation of countless small improvements – those marginal gains – that can lead to remarkable progress over time.

And I encourage you to do the same in your life. This winter, commit to identifying areas in your life that you can improve and enhance, then start implementing the incremental changes that collectively will result in a substantial transformation come spring!

Wishing you a productive winter!

Paul McHarg Dis-Chem Health Category Manager

FIT LIVING

TAKE IT UP A GEAR!

We’re more than halfway through 2023! Time is running out to make this year count, if you haven’t already. As the icy winter weather tails off, the time has come to take it up a gear and start ramping up your efforts towards those spring and summer goals with the Dis-Chem Living Fit Winter issue as your guide!

Power up your workout

Put your strength to the test with guidelines on page 76 to benchmark your current abilities and track your progress! Our core workout (page 80) and guide to stretching and mobility (pg 84) are ideal additions to any comprehensive workout plan!

We share the good news about protein prices, which are trending down after two successive years of increases (read all about it on page 98). Staying on the subject of protein, we profile all the exciting innovations happening in the protein supplement sector (pg 100) and break down the cost of protein (pg 32) to help you get the most value from your diet.

Endure winter

After Comrades fever gripped the local running community in June, we caught up with the Nedbank Running Club’s top athletes – male champ Tete Dijana and second-placed female athlete Adele Broodryk – to find out how they fuelled their raceday success with help from Biogen products (check out page 124).

If their story inspires you to be your best, read on to page 108 for advice on how to incorporate threshold training in your plan, the best set and rep structure for endurance

athletes to improve performance (pg 116), and how best to fuel your next triathlon (pg 120).

We also take an exclusive look inside the nutrition pouches and pockets of two of Africa’s best female mountain bikers#TeamRed riders Kim Le Court and Candice Lill.

Hearty and healthy

Our lifestyle section is packed with hearty recipes to see you through the winter chill, with home remedies to help boost your immune system and relieve symptoms during a cold (pg 40).

We aren’t sugar-coating our look at the devastating impact that sugar has on your health and waistline, with an informative read from Lisa Raleigh on insulin resistance (pg 70) and a look at a new supplement that could help you reduce sugar cravings (pg 36).

You will also find a wealth of immune-boosting tips and info in the health section, with a look at flufighting smoothies (pg 60), immunesupporting vitamins (pg 62) and probiotics (pg 66), and the power of sleep (pg 56).

Enjoy this issue!

The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

by (Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za

Managing Editor: Pedro van Gaalen pedro@livingfit.co.za

Creative Director: Sean MacTavish

Design & Photo: Shelby Imrie, Hanro Botha, Ernst Robbertse

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial:

Gary Fairweather, Ghia Marnewick, Craig Sevell, Garth van Veenhuizen

CUSTOMER CARE:

Care-line: 0860 347 243

Telephone: 011 589 2200

Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za

Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa

Price and product disclaimer

All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.

Content disclaimer

Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.

BENEFIT PARTNERS

Absa Rewards members who are also members of the Dis-Chem and Dis-Chem Baby City Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend depending on your Absa Rewards tier.

Everyone can live better with cash back at Dis-Chem and Dis-Chem Baby City. Simply pay with your Capitec debit or credit card and get 2% cash back on qualifying items in-store. The cash back will be transferred into your Live Better savings account monthly, where it will earn even higher interest!

If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare and HeathyBaby items at both Dis-Chem and Dis-Chem Baby City stores. Vitality HealthyCare and HeathyBaby rewards you for taking care of yourself and your family, making preventative and everyday personal and family care easier and more affordable. (You’ll earn these rewards in Discovery Miles, Discovery’s rewards currency with more ways to earn and spend them than ever before.)

Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis-Chem or Dis-Chem Baby City Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/dischem.

Multiply members get 2 – 12% in cashbacks, depending on their qualifying tier, paid into their Momentum Multiply savings account, when shopping at Dis-Chem or Dis-Chem Baby City.

Planet Fitness members who swipe their Dis-Chem Benefit Card when purchasing any Biogen, USN, Evox or Muscle Junkie products in-store or online will earn an additional 10% back in Benefit Rewards.

With School-Days, shopping at Dis-Chem and Dis-Chem Baby City helps you earn ETPs, which you can switch into education fees. Every time you swipe your Dis-Chem and Dis-Chem Baby City Benefit Card, you’ll get your normal Dis-Chem rewards AND you’ll get ETPs added to your School-Days account to help you pay towards your family’s education fees.

Swipe your Sanlam Money Saver credit card today and you commit to adding an additional 2.5% of everything you spend towards your Wealth Bonus. Sanlam will match your 2.5%, bringing your total Wealth Bonus to 5%! Swipe your card at Dis-Chem and Dis-Chem Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you.

Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem or Dis-Chem Baby City Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Rewards. For every litre of fuel you will be awarded 10 Benefit Rewards. Only fuel purchases will earn you Benefit Rewards.

Earn up to 20%* back in UCount Rewards Points on all qualifying spend at Dis-Chem. Earn up to 5% back in Ucount Rewards points at Dis-Chem Baby City. Terms and Conditions apply.

*Valid in SouthAfrica only

SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP

If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options.

There are so many reasons to shop online for your favourite health and beauty products. Dis-Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option.

3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either the MasterCard

or Visa pop up or online security screen appears. The cardholder enters their 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorised use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme. Dis-Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis-Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.

WHAT OUR LOYAL CUSTOMERS DESERVE OUR BENEFIT PROGRAMME

Because loyalty should be rewarded! Benefit even more from becoming a Benefit Programme Member. Select an interest group and receive benefits and information to suit your specific needs and lifestyle. You can earn Benefit rewards on qualifying purchases every time you swipe your card in-store at the till, or by simply shopping online. Join the Benefit Programme through WhatsApp, add 0860 347 243 to your contacts and say “Hi” or, register online, in-store, via the app or by dialing *120*1085#. By shopping at Dis-Chem Pharmacies or Dis-Chem Baby City and swiping your Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis-Chem Foundation to assist worthy causes.

For Youth programme

Are you between the age of 18 and 25 years? Join Dis-Chem’s YOUth programme today to receive discounts tailored for you and earn double rewards every Monday. Collect your new YOUth card in-store today to activate these benefits. #Made4You #DoubleitupMondays

Dis‑Chem Partners

Accelerate your rewards with our host of banking, medical aid and pure loyalty partners. Visit www.dischem.co.za or in-store at the Customer Service desk for more information.

Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis-Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store.

Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & Collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working

day. You will need to take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on your behalf to collect, as long as they have the unique order number and they can verify your name, surname and I.D. number.

The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis-Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis-Chem app, scan in your prescription and collect from the branch of your choice.

Please note there are laws prohibiting the return of medication.

RUN RIDE SWIM LIFT

TOTALSPORTS WOMEN’S RACE

9 August 2023

KING PRICE TRAILSEEKER #5

29 July 2023

Seek, find, ride and be awesome at the fifth event on the 2023 King Price Trailseeker series taking place at Prime View in Midrand, Gauteng. The race guarantees a mountain biking experience of a lifetime. Distances include the 70 km, 40 km, 20 km and 10 km rides. Pick your route and awaken your inner adventurer. trailseeker.co.za

VITALITY RUN SERIES

30 July -27 August 2023

South Africa’s largest Women’s Day Celebration, the Totalsports Women’s Race will take over the streets of Cape Town, Johannesburg and Durban on National Women's Day. Get ready for triple the fun as women from all walks of life unite across the three cities to take on a 5 km or 10 km road run (or walk) in support of PinkDrive.

totalsportswomensrace.co.za

702 WALK THE TALK

20 August 2023

DURBAN ULTRA

6 August 2023

Durban’s friendliest triathlon includes the Durban Ultra 153, a ¾ Ironman distance triathlon, the ½ Ironman and sprint distance races. These events give competitors a challenging but spectacular race route along the already established and well loved Durban Ultra routes in KZN. The Durban Ultra boasts full road closure and flat running routes.

ultratri.co.za

The Vitality Run Series brings Jo'burg runners five races across the city. Vitality members can earn 300 Vitality points for completing a 5 km fun run, 500 points for running 10 km and 1,500 points for completing a 21.1 km run. With an additional 500 extra points awarded for competing in the race series, members can earn a maximum of 2,000 Vitality points. The race series includes:

Event 3: Randburg Harriers Challenge

Date: 30 July 2023

Venue: Randburg Sports Complex

Event 4: Old Eds Road Race

Date: 13 August 2023

Venue: Old Eds Sports Club

Event 5: Wanderers Road Race

Date: 27 August 2023

Venue: Wanderers Club

The iconic 702 Walk the Talk event is heading to the Cradle of Humankind, a world heritage site, with the surrounding area known for its rolling hills and grassland walks. Walkers can opt for the 3 km walk for persons with disabilities and guardians with children under 12, or you can walk at your own pace in the 5 km and 8 km distances. Entries include a t-shirt and a medal. No pets are allowed in this world heritage site habitat. walkthetalk.co.za

HARTIES LOOP

26 August 2023

This is the North West's (and a little of Gauteng's) premier and only ultra trail running event. Runners can enter a tough 80 km ultra race, which traverses ridges and valleys around the Hartbeespoort Dam in a single go, all on trail! Additional options include 42 km, 21 km and 12 km races. The event is hosted at Villa Paradiso Country Manor.

hartiestrailexperience.co.za

All events subject to change. Please refer to event websites and social media for up-to-date info.

ABSA RUN YOUR CITY

TSHWANE 10K

27 August 2023

The Jacaranda City will buzz with excitement when thousands of runners toe the line to paint the streets red at the Absa RUN YOUR CITY

Tshwane 10K. Runners can look forward to experiencing road running at its best! The route will incorporate iconic landmarks while featuring non-stop entertainment from start to finish compliments of Tshwane’s leading performing arts groups and event sponsors. runyourcityseries.com

MOMENTUM MEDICAL SCHEME CAPE PIONEER

TREK PRESENTED BY BIOGEN

3 - 9 September 2023

Seven Day Trek Dates: 3-9 September 2023

Four Day Adventure Dates: 6 - 9 September 2023

The “Race With Soul” plunges participants into a whirlwind adventure, taking riders from the pulsating singletrack of Saasveld into the heart of the Klein Karoo. Each stage poses a completely unique challenge. With riders summiting the mighty Swartberg Mountain to traversing the arid, desert-like landscapes of the wild Kammanassie. The event combines world-class hospitality and an electric race village with a mountain biking experience like no other. capepioneer.co.za

THE BATTLE CROSSFIT LICENSED EVENT

8 -10 September 2023

Monte Casino in Fourways, Johannesburg will once again host BTL23 with its host of amenities and sufficient space available to easily host two world-class arenas, athlete areas, vendors and spectators. All male divisions compete on Friday and Saturday, with all female divisions competing on Saturday and Sunday. The Battle is a truly CrossFit event, by CrossFitters, for CrossFitters. thebattle.co.za

TINMAN KZN EVENT #3

17 September 2023

The Tinman series is a popular family-orientated series that includes 3 triathlon events on the day as well as a 10 km running race and a duathlon. Don't miss the ultimate family multi-sport event that utilises full road closure and flat running routes on the Durban Beachfront. bactive.com/tinman

USN Testo Methox

17 Platinum

Testo Methox 17 Platinum is the latest flagship testo booster from USN that increases lean muscle growth, boosts testosterone levels and improves strength and muscle performance while accelerating recovery With key ingredients like turkesterone, tribulus terrestris, ashwagandha, fenugreek, tongkat ali, boron and D-aspartic acid, this next-generation testo booster will provide you with hardcore testo-boosting results.

USN Anabolic Turk Test

Anabolic Turk Test is the newest anabolic muscle gainer from USN that increases lean muscle mass, enhances natural protein synthesis, accelerates recovery, boosts exercise performance and naturally increases testosterone levels. USN Anabolic Turk Test is formulated with10% Ajuga turkestancia at an optimal 1200 mg per dosage. Added BioPerine® (Piper nigrum L.) enhances absorption of this precision-dosed turkesterone product.

Nurture from within with FoodGrown™©

The new FoodGrown™© range caters to the need for more nature-based health supplements in the market.

Free from GMOs, synthetics and fillers, FoodGrown™© is formulated to closely mimic

the bioavailability of real food, helping your body recognise and absorb the nutrients more effectively. The range relies on plant-based, real food extracts and micronutrients to support overall wellness and target individual health requirements.

Shop a wide range of Peanut Butter Zero flavours

Shop a wider range of tasty Peanut Butter Zero 50 g bars at Dis-Chem with a selection of flavour options that include Milk, Dark, Oats, Whey Protein Milk and Whey Protein Dark. These moreish bars are made with delicious high-quality, non-GMO ingredients, including tasty real peanut butter, sugar-free chocolate and Maltitol for sweetness, which contains half the calories and a lower GI than sugar.

EVOX Testo Peak

EVOX Testo Peak is a maximum male performance aid, developed using ingredients that positively support natural testosterone production. This potent testosterone booster is formulated with ZMA, Tribulus Terrestris and other minerals that support optimal testosterone production to increase strength, power and muscle development, and decrease fat, with D-Aspartic Acid to aid performance.

Mapule was on the first Living Fit cover in 2019

DID YOU KNOW PAGE 88

ON SHELF

NPL Thermo Cuts

NPL Thermo Cuts is an advanced thermogenic fat burner and natural diuretic. ingredients that work synergistically to boost energy levels, promote metabolism and ultimately, accelerate fat loss, including Sinetrol® XPUR, which may deliver a lipotropic fat-metabolising effect by enhancing the breakdown of fat stores. In addition, Thermo Cuts may help regulate blood sugar levels, suppress appetite with added Caralluma fimbriata, and prevent cravings. For the best results, combine NPL Thermo Cuts with a calorie-controlled diet.

NPL L-Carnitine

Liquid

NPL L-Carnitine Liquid is a sugarfree and stimulantfree supplement that you can take any time of day to support your weightloss efforts.

L-carnitine is an amino acid that helps convert fat into energy by shuttling fatty acids into cells for energy production. L-carnitine also plays a role in optimal heart and brain function and muscle recovery.

NPL Amino Burn gets a makeover

Look out for NPL Amino Burn in striking new packaging at your nearest Dis-Chem. NPL Amino Burn is a great-tasting amino acid drink designed to increase energy, improve recovery and promote fat metabolism. Amino Burn can be used throughout the day to boost mental focus and enhance metabolic function. Nootropic ingredients help to prevent the crash that users sometimes experience with stimulant-based preworkouts.

Tasty new flavour for NPL Vegan Protein

Tantalise your tastebuds with the new NPL Vegan Protein Apple Cinnamon flavour. Each tub contains a comprehensive blend of five different, easily digestible protein sources, including pea, rice, chickpea, pumpkin and hemp seed, offering a high quality and biologically available form of supplemental plant-based protein. Free from soy and animal products, and high in fibre. Fortified with essential vitamins and minerals.

Youthful Living Layered Protein Bars

Youthful Living has developed new vegan protein bars made with a soft layer of endless flavour. These high-protein bars are gluten-free, offering the perfect on-the-go snack that gives you that extra energy boost you need for a productive day. Formulated in a 60 g bar and available in three decadent flavours, including Cookies & Cream, Peanut Butter Caramel and Choc Chip Biscuit.

Youthful Living Protein Cookies

Try these new high-protein, ovenbaked cookies from Youthful Living to satisfy those tastebuds. These soft-baked handmade protein cookies are topped with delicious sugar-free chocolate and are available in three scrumptious flavours, including Cinnamon Bun, Cookies & Cream and Choc Fudge Brownie.

Turkesterone

Increase muscle protein synthesis and strength and enhance recovery by supporting your natural testosterone production with a natural plant sterol known as Turkesterone.

This extract from the plant Ajuga Turkestanica may promote protein synthesis in the liver and muscle tissue and may ultimately enhance lean muscle development. Turkesterone may also regulate cortisol and oestrogen production in the body, creating an anabolic environment that supports muscle growth. In addition, Turkesterone may increase the delivery of ATP energy to cells, improving strength and endurance.

NEW IN STORE

Flavour updates for Biogen RAGE Rampage

Biogen’s potent RAGE Rampage pre-workout is now available in two innovative new flavours – Blue Ghost Popsicle and Peach & Mango Jelly Beans. RAGE Rampage delivers explosive energy during exercise sessions, with 2000 mg L-Arginine, 3 200 mg Beta-Alanine, 1 500 mg GlycerSizeTM, 200 mg N-Acetyl Cysteine and 300 mg L-Alpha GPC per serving for extreme exercise efficiency, performance and muscle pumps.

Biogen Skinny Collagen Hot Chocolate

Stock up on delicious and comforting Biogen

Skinny Collagen Hot Chocolate, now available in a 300 g tub. This creamy hot cocoa powder mix contains 5 g collagen per serving and added protein, offering a great way to warm up and support your body this winter.

Biogen RAGE Impact Whey bulks up

You can now find Biogen’s reformulated RAGE Impact Whey shake in a bigger 1.6 kg tub. The updated anabolic whey protein powder now includes Tongkat Ali, which has been demonstrated to boost testosterone levels that can support lean muscle development and help reduce body fat.

Biogen reformulates Electrolite RTD

Hydrate, refresh and recover with Biogen’s updated Electrolite RTD. This sugar-free sparkling lightly flavoured drink contains a blend of electrolytes, including 135 mg sodium, 60 mg calcium, 42 mg magnesium and 65 mg potassium to replace natural salts lost through sweat. Available in a convenient 300 ml can.

Biogen Electrolyte Jellies

New Biogen Energy Chews

Electrolyte Jellies are a tasty way to support optimal hydration with additional electrolytes, without diluting concentrations with more liquid. Each vegan-friendly serving contains 125 mg of sodium with 603 kJ of energy. Ideal for athletes across multiple sports. Available in tasty Lime Burst and Strawberry flavours.

BIOGEN GREEN TEA EXTRACT

Biogen Green Tea Extract is a source of antioxidants that help protect cells against the oxidative damage caused by free radicals. Formulated with 95 % polyphenol green , delivering 500 mg per serving, this product may offer support for cellular health. Also contains 25 mg per capsule. D 34.8 Polyphenols. Health Supplement. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use.

Cleanse and restore with new Biogen Herbal Cleanser

Suffering from digestive discomfort? New Biogen Herbal Cleanser (Acute) may promote bowel movement and assist with the short-term relief of occasional constipation. Each serving contains Aloe Ferox, Senna and Rhubarb to support colon function and antiinflammatory activity. Available at Dis-Chem stores and online at www.biogen.co.za.

Biogen Iron + Vitamin C

Support your immune system and healthy red blood cell production with new Biogen Iron + Vitamin C effervescent tablets. Each serving contains 18 mg iron, 90 mg vitamin C (as ascorbic acid), 188 mg calcium and 200 μg folic acid

D 34.12 Multiple substance formulation. Complementary Medicine: Health Supplement. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use.

Biogen Lean Whey Turkish Delight back by

popular demand

Biogen’s passionate and discerning customers have spoken and the brand has listened! Delight your taste buds again with the special edition Biogen Lean Whey Choc Turkish Delight flavour. After growing calls for Biogen to bring this popular option back into production, Biogen customers can once again find this whey flavour innovation at their nearest Dis-Chem store and online! This high-protein meal replacement supports lean gains with added chromium and N-Acetyl-L-Carnitine to help curb hunger, boost energy levels and improve fat metabolism.

Primal enters the functional food market

Primal is the latest brand to make it easier and tastier than ever to meet your daily protein needs with its new functional food range, launched recently with two product categories –protein-infused beverages and chips.

Primal Protein Chips are a new snack option that combines the satisfaction of eating traditional crispy chips with the benefit of added protein. Made with whey protein, in sweet and savoury flavours, there is something to tempt every palate.

Discover the irresistible flavours of the Primal Cuppa Protein range with Protein Cappuccino, Hot Chocolate and Brazilian Hazelnut Iced Coffee! Indulge in a delightful and flavourful experience that aligns with your health goals. Each serving of Cappuccino offers a generous of protein with just 104 calories provides 8 g of protein and a mere calories per serving. For a refreshing option, Brazilian Hazelnut Iced Coffee packs 8.4 g of protein with only 83 calories. can enjoy these indulgences with confidence.

Plant -basedliving

A meta-analysis that reviewed 30 randomised trials with 2,372 participants, published between 1982 and 2022 that looked at the health benefits of a vegan or vegetarian diet, found that these dietary approaches were associated with:

• A 7% average decrease in total cholesterol levels

• A 10% reduction in LDL cholesterol levels

• A 14% reduction in apolipoprotein B levels (a type of protein that helps carry fat and cholesterol in the blood)

*Study published in the European Heart Journal

THE FOODSTAGRAM DIET

A study found that simply looking at pictures of delicious treats can help to satisfy your cravings and suppress your appetite. Participants in the study looked at pictures of a sugary treat 30 times and “vividly” imagined eating it. They generally felt fuller and wanted to eat less of the food afterward.

*Study published in the journal Appetite

LIFE

“EATING WELL IS A FORM OF SELF RESPECT.”

1 DAY Keto diet FOOD OR FEET?

A recent study comparing the effects of a one-day ketogenic diet with other approaches found that this dietary strategy was effective at increasing energy expenditure by 100 kcal/d, which may aid weight loss.

*Clinical Nutrition ESPEN

Consistently following the Mediterranean diet over time might deliver health and longevity benefits on par with walking an extra 4,000 steps per day, according to a new study.

*Study published in the European Journal of Preventive Cardiology in April 2023

Did you know Healthy foods can make you happier.

All things nice with Lifestyle Food Air Fryer Spice

Spice up your favourite air fryer recipes with Lifestyle Food’s exciting range of Air Fryer Spices. Whether you’re looking to level up your crispy chips or give those veggies a pop of flavour, the range has got you covered.

Variants include Pizza Spice, Chip & Potato, Chicken Spice, Roast Veggies, Hot & Spicy and Steak & Chops.

Lifestyle Food launches an exclusive Manuka Honey

The Lifestyle Food honey range has grown yet again! Joining the already impressive line-up is Manuka Honey, often used for its perceived medicinal benefits. The much soughtafter intense flavour will take warm beverages to the next level this winter. Isn’t it time you gave it a try?

INSTANT DISCOUNTS

HAPPY VALLEY

Happy Valley has joined the Dis-Chem family, offering a wide range of tasty breakfast options. They’re gluten-free, vegan-friendly and packed with energy - the perfect way to start your day! Variants currently available include Rice Puffs Original, Strawberry Rice Puffs and Chocolate Rice Puffs.

Blue Honey

Things have just gotten a whole lot sweeter - Blue Honey has joined the family! Locally produced and sustainably sourced, it offers a unique flavour experience. Variants include Cape Blossom, Orange Blossom, Creamed Honey and Raw Honey.

Hot chocolate options from Lifestyle Food

Lifestyle Food has added new additions to its warm beverages with a range of hot chocolates. But, it’s more than just that. There’s a hot chocolate to suit any dietary need. Variants include Vegan Hot Chocolate, White Hot Chocolate, Skinny Hot Chocolate, Sweetened Hot Chocolate and Reduced Sugar Hot Chocolate.

ASK THE PROS

How do supplements compare against food for cost per gram of protein?

INTERESTING FACT

EGGS ARE THE MOST COST EFFECTIVE SOURCE OF PROTEIN, COSTING R0.30 PER GRAM OF PROTEIN

It is important to meet our daily protein requirements to build the body we want and support our recovery from hard training.

Our body requires protein from food and supplements to get the amino acids it needs to repair the damage caused when we lift weights or exercise in other ways.

Protein also plays vital roles in numerous important biological processes, including our immune response, enzyme function and cell signalling. In certain instances, our body also breaks down protein (from our diet and our muscles) to produce energy.

Keep protein on the menu

Despite the vital role it plays in our daily nutrition, protein is also one of the most expensive components in any grocery budget.

The cost of living crisis caused by

DID YOU KNOW PLANT PROTEIN IS THE MOST COST EFFECTIVE SOURCE OF PROTEIN SUPPLEMENT PER GRAM.

inflation and higher interest rates means health-conscious shoppers need to stretch their budgets without compromising on their daily protein intake.

To help you cover your protein bases at your next trip to the grocery store or Dis-Chem, we analysed prices to take a closer look at the best sources of protein from a rand-per-gram perspective.

How it’s calculated

The final cost-per-gram value relates to the derived protein from each food or supplement source, which is the ‘net’ protein value per 100 g serving when all the other elements in the product – things like connective tissue, fibre and additives, among others – are deducted from the food source.

Not all proteins are created equal. For instance, animal proteins have a complete amino acid profile, while many plant-based sources do not. So optimise your results by choosing a protein that suits your goals.

Notes:

Prices valid as of June 2023. Prices may vary and are subject to change. Supplement prices randomly selected across brands available at Dis-Chem. Food prices randomly selected across a range of retail stores. Derived protein values taken from FatSecret.co.za and MyFitnessPal.com.

TONE DOWN THOSE

CRAVINGSsugar

It is hard to avoid sugar in an era characterised by fast and convenience foods. From packaged snacks and fast foods to sweet treats and sugar-laden beverages, it’s easy to consume sugar in excessive amounts.

Consistently high sugar consumption can lead to insulin resistance

Visceral body fat

A major contributor to health complications linked to an excessive sugar intake relates to the resultant increase in visceral body fat3.

When we consume high amounts of sugar, especially in the form of refined carbohydrates, it leads to a rapid spike in blood sugar levels. In response, the pancreas releases insulin to facilitate glucose absorption into cells.

OBESITY AND LIFESTYLE DISEASE

One of the most wellknown consequences of excessive sugar intake is weight gain.

Sugary foods and beverages are often high in calories and low in nutritional value, leading to an imbalance in

energy intake. A study1 published in November 2016 in the journal Nutrients links an overconsumption of added sugar with weight gain and obesity, risk factors for heart disease, non-alcoholic fatty liver disease and certain cancers.

DENTAL DECAY AND ORAL HEALTH ISSUES

Sugary foods and beverages are notorious for their negative impact on dental health2. When sugar interacts with bacteria in the mouth, it produces acid that attacks tooth enamel, leading to tooth decay and cavities.

Prolonged exposure to sugar can also contribute to gum disease, bad breath and other oral health issues.

However, consistently high sugar consumption can lead to insulin resistance, impairing the body’s ability to efficiently process glucose. This triggers the storage of excess glucose as fat, particularly in the abdominal area where visceral fat accumulates.

Visceral fat surrounds vital organs, including the stomach, liver, intestines and kidneys, and can impact your endocrine system, releasing hormones that contribute to a range of health problems4, including insulin resistance, type 2 diabetes, cardiovascular disease and metabolic syndrome.

INCREASED RISK OF INSULIN RESISTANCE AND TYPE 2 DIABETES

Excessive sugar consumption has a direct correlation with the development of type 2 diabetes5.

When we consume sugary foods, our blood sugar levels rise rapidly, triggering a surge in insulin production.

Over time, this constant demand on the insulin-producing cells in the pancreas can lead to insulin resistance, a condition where the body’s cells become less responsive to insulin. This can ultimately result in the development of type 2 diabetes.

UNFORTUNATELY, THE IMPLICATIONS OF TOO MUCH SUGAR GO BEYOND WEIGHT GAIN AND CAVITIES, AS THERE ARE NUMEROUS POTENTIAL HEALTH RISKS ASSOCIATED WITH EXCESSIVE SUGAR INTAKE.

cut it

REDUCING YOUR SUGAR INTAKE

Heightened risk of cardiovascular disease

High sugar diets have been linked to an increased risk of heart disease and stroke6. Excessive sugar consumption can lead to elevated triglyceride levels, a type of fat found in the blood.

Elevated triglycerides, combined with low levels of HDL (good) cholesterol, can contribute to the development of atherosclerosis, a condition where plaque builds up inside the arteries, narrowing them and impeding blood flow. This increases the risk of heart attacks, strokes, and other cardiovascular problems.

Skin conditions

The spike in blood sugar and insulin levels caused by excessive sugar can lead to increased androgen secretion, oil production and inflammation, which are all factors associated with acne development7.

Evidence8 also shows that low-glycaemic diets are associated with a reduced acne risk, while high-glycaemic diets, which typically contain more sugar, are linked to a higher acne risk.

Reducing your sugar intake offers clear health and body benefits. Start by making conscious choices to reduce your sugar intake and opt for healthier alternatives. Focus on eating predominantly whole, nutrient-dense foods, rather than fast foods or convenience products, especially those made with added sugar.

Practising moderation by limiting the amount of sugar we add to tea, coffee and breakfast cereal, and swapping sugar-sweetened beverages for sugar-free alternatives, preferably water, will also help regain control of our sugar consumption and safeguard our long-term health.

In addition, you can turn to supplements for added assistance to curb those sugar cravings. Products available at Dis-Chem like Slimz Sweet No More contain a substance called Gymnema sylvestre, which may reduce your ability to taste sweetness9, consequently making sweet foods less appealing. This can lead to reduced sugar

cravings and help you reduce your daily intake.

This ingredient comes from the Gymnema sylvestre plant (Asclepiadaceae), which is native to central and western India, tropical Africa and Australia. The plant has been used in folk, ayurvedic and homoeopathic systems of medicine to treat various conditions.

Research has also revealed a possible link between obesity, Gymnemic acids and diabetes9. The active ingredient included in supplements is isolated from the leaves and purified, which yields acidic glycosides.

And it is these Gymnemic acids that have anti-diabetic, antisweetener and anti-inflammatory properties, as they appear to delay glucose absorption in the blood and by the intestine, which results in a lower blood sugar level9.

Moreover, both Gymnema leaf extract and Gymnemic acid have been found to interfere with the ability of the taste buds to taste sweet and bitter9. Based on these findings, researchers believe that people will limit their intake of sweet foods when using supplements with this substance that inhibit the sweet taste sensation.

When we consume sugary foods, our blood sugar levels rise rapidly, triggering a surge in insulin production.

THE ULTIMATE WINTER COMFORT FOOD

Warm up with a comforting bowl of Tony Ferguson Chicken Noodle Soup. This easyto-make recipe combines the convenience of instant noodles with the rich flavour of Tony Ferguson soups, creating a satisfying meal.

Instant noodles are a convenient source of carbohydrates and can be fortified with additional nutrients depending on the brand.

CHICKEN NOODLE SOUP

Serves: 2

Ingredients

ž 2 packets Tony Ferguson soups

ž 1 packet instant noodles

ž 1-2 cups milk (or coconut milk)

ž Boiling water

ž Fresh herbs for topping

BEEF CHILLI

Serves: 2

Ingredients

ž 500g lean beef mince

ž 1 tbsp olive oil

ž 1 onion, chopped

ž 2 cloves garlic, minced

ž 200g kidney beans

ž 1 red pepper, chopped

ž 1 green pepper, chopped

ž 1 can (400g) chopped tomatoes

How to make it

In a pot, combine the Tony Ferguson soups with boiling water and add some of the milk. Mix well to combine the ingredients. Allow the soup to simmer for a few minutes to let the flavours meld together. Add the crushed instant noodles to the pot and stir gently. Continue cooking until the noodles become soft and fully cooked.

Serve the Chicken Noodle Soup in bowls and, if required, add more milk to achieve the desired consistency. Garnish the soup with fresh herbs, such as parsley or cilantro, for added flavour and freshness.

Heat things up with this flavoursome and hearty beef

chilli recipe. It is packed with protein, fibre and flavour, is easy to make and never fails to disappoint.

Cayenne pepper acts as a decongestant and has anti-inflammatory properties.

ž 2 tsp Tony Ferguson fibre powder

ž 1 tbsp ground cumin

ž 1 tbsp ground paprika

ž 1 tbsp Tony Ferguson Ground Cayenne Pepper

ž Salt and black pepper to taste

ž Coconut flakes, chopped coriander

How to make it

Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened. Add the beef mince and cook until browned. Add the peppers, chopped tomatoes, fibre powder, ground cumin, ground paprik and ground cayenne pepper to the pot. Bring to a boil, then reduce the heat and let simmer for 20-30 minutes. Season with salt and black pepper to taste. Serve hot, topped with coconut flakes and chopped coriander.

BREAKFAST RE-IMAGINED

BLUEBERRY DOUGHNUT SMOOTHIE BOWL

Serves: 2

Ingredients

ž 1 packet Tony Ferguson GO Shake (Blueberry Doughnut flavour)

ž 1 frozen banana, diced

ž 1 cup frozen blueberries

ž 1 tbsp nut butter

ž 1½ cups milk of choice

Blueberry compote

ž 1½ cups blueberries

ž 1-2 tbsp lemon juice

ž 1-2 tbsp liquid sweetener

ž Oats for topping

ž Peanut butter for topping

How to make it

Place the Tony Ferguson Blueberry GO Shake packet contents, frozen banana, frozen blueberries, nut butter and milk in a high-speed blender. Blend the ingredients until smooth and well-combined, ensuring a creamy texture. bowl. Prepare the blueberry compote by placing blueberries, lemon juice and liquid sweetener in a saucepan. Simmer the mixture until it becomes jammy in consistency. Let it cool before using. Drizzle the blueberry compote over the smoothie bowl.

Sprinkle oats on top for added texture and nutrition.

butter for richness and flavour. decorate with a splash of coconut milk. Enjoy the Tony Ferguson Blueberry Doughnut Smoothie Bowl as a delightful and nourishing meal.

Coconut milk contains mediumchain triglycerides (MCTs) and adds a creamy touch.

TROPICAL SMOOTHIE BOWL

Serves: 2

Ingredients

ž 1 ripe mango, peeled and diced

ž 1 banana

ž 100ml almond milk

ž 1 scoop Tony Ferguson GO Shake (Vanilla flavour)

ž 1 tbsp chia seeds

ž 1 tsp Tony Ferguson Honey (optional)

Blueberries are packed with antioxidants, vitamins C and K, and dietary fibre.

TRANSFORMATION MASTER CLASS

LESSONS LEARNT BY THE 2023 USN BODY MAKEOVER CHALLENGE FINALISTS

The structured 12-week plan continues to change lives by positively impacting those using the tried and trusted programme by transforming their lifestyles while improving their bodies and overall health and well-being.

A GUIDING FORCE

The Body Makeover Challenge combines exercise, nutrition and supplementation in a sustainable approach to help participants achieve their body and lifestyle transformation goals.

Participants receive a customised meal plan built around healthy, balanced food choices and eating habits. The programme encourages participants to consume whole, nutrient-dense foods and offers guidance on portion control and meal timing.

Entrants also receive a detailed workout plan tailored to their goals. The workouts typically include cardiovascular exercises, strength training and high-intensity interval training (HIIT). The programme emphasises the importance of regular exercise and provides guidance on proper form and technique.

The plan also recommends a range of USN supplements to support specific goals.

These products include protein powders, preworkouts, amino acids and fat burners.

SUPPORT BREEDS SUCCESS

Throughout the challenge, participants receive support and guidance from a community of like-minded individuals, including access to online forums and social media groups, and expert advice from fitness coaches.

The community aspect of the challenge helps foster motivation, accountability and a sense of camaraderie among participants.

The USN Body Makeover Challenge has gained popularity due to its comprehensive approach that covers exercise, nutrition and support.

We spoke to the overall 2023 USN Body Makeover Challenge winners and Peoples’ Choice winners to discover why this approach works and what entrants should know to get the most out of this programme.

AGE 30

LIVES PIETERMARITZBURG WEIGHT BEFORE 76 KG

WEIGHT AFTER 56,8 KG

FAVOURITE PRODUCT USN DIET FUEL ULTRALEAN

About Nqobileh

JUST START

Starting is half the battle won, believes 2023 USN Body Makeover Challenge female winner, Nqobileh Tenza.

“Starting my weight loss journey was the most challenging part of the whole process. I contemplated whether I should embark on this journey because it meant making significant changes in my life.”

Like many people, Nqobileh admits that she was comfortable in her little bubble. “The fear of stepping out of that comfort zone held me back.”

But Nqobileh is glad she took the leap because she realised just how much one can accomplish when committing to a specific lifestyle goal. Through her journey, Nqobileh has realised the incredible power of discipline.

“There were days when I didn’t feel like going to the gym, but I always managed to drag myself

THEUSN BODY MAKEOVER CHALLENGE IS ONE OF THE MOST POPULAR AND LONGEST-RUNNING BODY AND LIFESTYLE TRANSFORMATION CHALLENGES IN SOUTH AFRICA.

there because, deep down, I knew it was the right thing to do. I desperately wanted to improve my eating habits because, despite training intensely, my diet was hindering my weight

MINDSET RESET

About Estelle

AGE 44 LIVES PORT ELIZABETH WEIGHT BEFORE 63 KG WEIGHT AFTER 56 KG FAVOURITE PRODUCT USN ALL 9 AMINO

BEFORE

Personal trainer Estelle Hill highlights the importance of the right mindset before entering a lifestyle transformation programme like the USN Body Makeover Challenge.

“The first step is to get your mind right. You need a complete mindset change. Know why you are starting this challenge, know why it is important to you, and know your goals,” she says. Despite working as a fitness

professional and helping others achieve their goals, Estelle admits that it is not always easy to apply the same principles in her life and prioritise her health and fitness.

“I entered the USN Body Makeover Challenge because I needed the extra push, the motivation and something to work towards to get me going again. I needed to feel good, fit, strong and happy with myself so that I could lead by example.”

Based on her experience, Estelle knows that the moment you decide to be healthier, fitter, stronger, leaner and happier, you create a fire within that will fuel your drive and commitment to succeed.

“The first step is to get your mind right.”

CREATE A DEFICIT

Meet Daren

AGE 41

LIVES KZN, NORTH COAST

WEIGHT BEFORE 90 KG

WEIGHT AFTER 77,8 KG

FAVOURITE PRODUCT

USN BLUELAB WHEY PROTEIN

USN Body Makeover Challenge Male

People’s Choice winner Daren Denholm breaks down his formula for success when following this effective transformation plan.

“There is a scientific formula for losing weight and getting in shape. Ultimately it comes down to creating a 500-calorie deficit.”

Based on his experience, Daren says this entails tracking and controlling your calorie intake daily (which gets faster and easier the more you do it), trying to find the right macronutrient ratio, and training sufficiently.

“My macro split was 50% protein, 30% good, low GI carbs and 20% healthy fats, and I trained in the gym 4 to 5 times a week. If you follow that basic formula, most people can lose 1 kg every week. Do this for 12 weeks consistently, and you will be 12 kg lighter.”

COUNT YOUR CALORIES

About Shane

AGE 43

LIVES KZN, NORTH COAST

WEIGHT BEFORE 78,5 KG WEIGHT AFTER FAVOURITE PRODUCT

USN BLUELAB WHEY PROTEIN

The 2023 USN Body Makeover Challenge male winner, Shane Peterson, echoes this advice.

“It is all about understanding the calories your body needs daily. When you track the calories you consume and burn through exercise, you can create a deficit to lose weight.”

But it’s not just as simple as calories in versus calories out, cautions Shane, and it is certainly not about starving yourself.

“It’s about eating regular meals and choosing foods and supplements rich in nutrients but low in calories. It is important to also understand what your body needs in terms of the right balance of protein, carbs and fats.”

The USN approach also allows you to adopt a lifestyle you enjoy with food options that don’t make it feel like it’s a diet, explains Shane.

“I really enjoyed my meals and didn’t feel like I was punishing myself in any way.”

Going through this process helped Shane understand how he became overweight in the first place. “The process takes time and discipline, so don’t look for instant results, and trust the process!”

“It is the best product on the market and tastes delicious!”

3 POTENTIAL REASONS

WHY YOU’VE GAINED WEIGHT

UNEXPECTEDLY

WEIGHT GAIN CAN BE A FRUSTRATING EXPERIENCE, ESPECIALLY WHEN IT SEEMS TO DEFY YOUR DEDICATED EFFORTS IN THE GYM AND KITCHEN.

But it’s important to remember that not all extra weight is a cause for concern. If your weight ticks up unexpectedly, consider these potential reasons.

BODY COMPOSITION CHANGES FOOD AND DRINK

Regular weight training and adequate protein intake can result in muscle gain while reducing fat. Since muscle tissue is denser than fat, a shift in body composition can cause the scale to show a higher weight.

Even if your measurements stay the same, the increased muscle mass can make you look leaner and more toned. Embracing this change and focusing on building shapely muscles is more important than fixating on the number on the scale.

Various factors can lead to temporary weight fluctuations that may not necessarily reflect changes in body fat. These include the mass of the food and water in your digestive system and bladder, or digestive issues like constipation.

Avoid the anxiety and potential frustration that comes with a weigh-in that fails to meet expectations by doing your weekly check-in on the same day every week, ideally at the same time. Stepping on the scale first thing in the morning after a trip to the bathroom, but before eating or drinking anything, can mitigate the influence of food and drink on your weight.

WATER WEIGHT

Water retention (also known as fluid retention) happens when excess fluid accumulates in body tissues due to disruptions in the body’s natural fluid balance. The most common areas affected by water retention include the hands, feet, ankles and abdomen. Several factors can contribute to water retention, including changes in electrolyte balance due to an excessive intake of sodium (salt) in the diet, and the effects of certain medications like corticosteroids, nonsteroidal antiinflammatory drugs (NSAIDs) and some antidepressants on the body.

Hormonal fluctuations, especially during the menstrual cycle and pregnancy, can cause water retention in women, as oestrogen and progesterone can affect the body’s fluid balance and result in temporary weight gain.

It can be discouraging when you experience unexplained weight gain despite your best efforts, but understanding the various factors at play can provide valuable insights.

Remember that weight is just one aspect of your overall health and wellbeing. By focusing on sustainable lifestyle choices, including proper nutrition, regular exercise and maintaining a balanced hormonal profile, you can achieve your goals and maintain a healthy body composition

Water retention can easily cause temporary weight fluctuations, which are accompanied by visible signs like bloating and swelling, particularly in the extremities and abdominal area.

A study estimated that seven out of 10 cases of type 2 diabetes worldwide in 2018 were linked to poor food choices.

*Study published in the Nature Medicine journal

8,000 steps

Walking 8,000 steps just once per week may improve longevity by 15%. According to research findings, people who hit this step target once or twice per week were 14.9% less likely to die during the course of the next 10 years compared to their more sedentary peers.

*Study published in JAMA Network Open

THE RED MEAT & DIABETES LINK

Eating too many processed grains and red meat, and insufficient whole grains, were major factors driving new cases of type 2 diabetes.

*Study published in the journal Nature Medicine

HEA

“BEING HEALTHY IS A SUCCESS TO CELEBRATE.”

BOOST YOUR BRAIN

A study found that older adults who supplemented with multivitamins for a year improved their performance in immediate recall tests compared with those assigned to the placebo group.

ASK THE PROS

Perfect

timing

Should I take my vitamins before or after meals?

MUCH LIKE THE FOODS, DRINKS AND SUPPLEMENTS YOU INGEST, YOUR BODY ALSO DIGESTS AND ABSORBS MICRONUTRIENTS FROM YOUR VITAMIN AND MINERAL TABLETS IN DIFFERENT WAYS AND AT DIFFERENT RATES.

That means it is best to consume certain vitamins and minerals alongside meals – either before or after – while it is best to take others away from meals.

STICK TO LABEL RECOMMENDATIONS

In general, it is always best to take vitamin and mineral supplements as directed on the supplement label or according to personalised recommendations from a

DID YOU KNOW some vitamins work best when combined with others

suitably qualified doctor or healthcare professional.

Certain vitamin and mineral supplements have specific instructions regarding timing, such as taking them in divided doses or at specific intervals.

The other consideration is your meal composition, as certain vitamins and minerals are water-soluble while others are fat-soluble.

WATER-SOLUBLE MICRONUTRIENTS

Water-soluble vitamins and minerals dissolve in water and are absorbed into the bloodstream directly from the gastrointestinal tract. They are not stored in the body to a significant extent1.

Certain vitamin and mineral supplements have specific instructions regarding timing

WHEN TO TAKE IT:

Generally, you can take most water-soluble vitamins and minerals with meals (before or after) to enhance their absorption.

Unless you take a single multivitamin and multi-mineral complex, it is often best to spread your water-soluble vitamin and mineral intakes across your meals rather than taking them all at once at breakfast. This helps maintain a consistent supply of these nutrients for the body to utilise, as the body cannot store them.

WATER-SOLUBLE VITAMINS

VITAMIN C (Ascorbic Acid)

VITAMIN B1 (Thiamine)

VITAMIN B2 (Riboflavin)

VITAMIN B3 (Niacin)

VITAMIN B5 (Pantothenic Acid)

POTASSIUM

SODIUM

VITAMIN B6 (Pyridoxine)

VITAMIN B7 (Biotin)

VITAMIN B9 (Folate or Folic Acid)

VITAMIN B12 (Cobalamin)

WATER-SOLUBLE MINERALS

ZINC

MANGANESE

CHLORIDE CHROMIUM

MAGNESIUM SELENIUM

PHOSPHORUS CALCIUM*

*Technically slightly soluble in water

FAT-SOLUBLE MICRONUTRIENTS

Fat-soluble vitamins require a fat source for the body to absorb them. And unlike water-soluble vitamins, your body can store these micronutrients in fatty tissues and the liver for future use2

FAT-SOLUBLE VITAMINS

VITAMIN A (Retinol)

VITAMIN D (Calciferol)

VITAMIN E (Tocopherol)

VITAMIN K (Phylloquinone, Menaquinone)

While no minerals are classified exclusively as fat-soluble, some require the presence of fat for optimal absorption. These include:

REQUIRES FAT

ZINC

IRON

COPPER

CALCIUM

SELENIUM

MAGNESIUM

PHOSPHORUS

THE LONE RANGER

Lastly, certain micronutrients do their best work alone.

For example, iron supplements (generally only recommended for individuals with diagnosed iron deficiency or anaemia) are ideally taken on an empty stomach away from meals to enhance absorption7.

You can also take chelated mineral supplements on an empty stomach8 because chelation binds a mineral to an acid, which means it doesn’t rely on your stomach acid to break it down. Calcium citrate and magnesium glycinate are the main products available in this form.

You can also take vitamin B12 at any time, with or without meals, as it is generally well-absorbed regardless.

WHEN TO TAKE IT:

Consuming supplements that contain these micronutrients alongside meals that include a source of dietary fat will help to improve their absorption and utilisation by the body3.

It is also worth noting that some vitamins work best when combined with others. Good combinations to consider include:

COMBINE & CONQUER

VITAMIN D & CALCIUM4

VITAMIN C & IRON5

Ascorbic acid, the active form of vitamin C, can help improve iron absorption when consumed alongside iron-rich foods or supplements.

And there are combinations that can hamper our ability to absorb some substances. For instance, avoid consuming calcium alongside iron supplements, as calcium can hinder iron absorption6

Consuming these micronutrients alongside a source of dietary fat will help to improve their absorption.

THE RESTORATIVE POWER OF SLEEP

Whenthat dreaded winter cold or flu virus takes hold, the first thing most people do is reach for an over-the-counter medicine for some symptomatic relief and, hopefully, a faster recovery. What many people fail to consider when sick is the potential benefits that a sleep support supplement can deliver.

A BIDIRECTIONAL RELATIONSHIP

We often underestimate the impact that getting enough restorative sleep has when we are battling an infection – only 40.5% of respondents in a global survey1 said they slept more to feel better when sick.

Sleep and the immune system share a bidirectional relationship, as sufficient sleep bolsters our immune defences while a strong immune system helps us sleep better.

During sleep, immune cells perform surveillance functions

that help identify and eliminate abnormal cells, or attack pathogens like viruses or bacteria that have entered the body.

And various studies1 suggest a causal link between reduced sleep and our susceptibility to cold and flu infections. When we battle an infection, sleep may also be an important factor in limiting symptoms and promoting recovery1 by supporting our body’s natural immune response and healing mechanisms.

EASING RESPIRATORY SYMPTOMS

Our airways relax as we sleep, which often helps to improve airflow and may reduce the severity of common cold and flu symptoms that target the respiratory system, like coughing, congestion and sore throat.

Additionally, sleep helps clear the airways of mucus and irritants, which can promote easier breathing and a more comfortable recovery from respiratory-related symptoms.

Various repair and rejuvenation processes happen while we sleep that support optimal immune system function.

For instance, adequate sleep enhances the production of immune cells, including T cells, antibodies that help identify and neutralise harmful pathogens, and cytokines, which are proteins that aid in cell signalling and coordinating immune responses.

These cells all play critical roles in fighting off viruses and bacteria and help to reduce inflammation.

Our bodies also produce more of the important hormones and growth factors that promote cell and tissue repair and recovery while we sleep.

SLEEP DEPRIVATION

We also run the risk of prolonging an infection or making symptoms worse if we fail to get sufficient sleep when we are sick.

Research2 indicates that sleep deprivation can weaken our immune response by adversely affecting white blood cell and neutrophil counts in humans. This can increase systemic inflammation, which may worsen symptoms and impacts the body’s ability to fight infections.

And sleep deprivation can impair the important immune surveillance role that antigens perform while we sleep, which could increase our risk of getting sick.

HOW TO PRIORITISE SLEEP THIS WINTER

When we get sufficient restorative sleep, with the right amount of deep, REM and light sleep for 7-9 hours a night, we give our immune system the necessary support it needs to fight off infections or combat cold and flu viruses effectively, which could help us bounce back from illness sooner.

1. Create the right environment

Keep your room cool, dark and quiet to create a comfortable and relaxing environment that is more conducive to falling asleep sooner and staying asleep.

2. Maintain a consistent sleep schedule

Establish a regular sleep routine and keep following it when you are sick. A set routine helps regulate your body’s internal clock and promotes better sleep quality.

3. Add some sleep support Give the quality of your sleep a boost with a few natural sleep aids and enhancers that can help you fall asleep faster, sleep deeper and stay asleep through the night.

4. Treat symptoms

Coughing is a major cause of poor sleep during a cold or flu1 Taking over-the-counter or prescribed medication for symptomatic relief from a cold or flu before bed, such as cough suppressants or decongestants, can help improve sleep quality. Just stay away from products that contain stimulants as these can affect your ability to sleep. If you experience congestion, elevating your head with an extra pillow can help alleviate nasal congestion and make breathing easier to promote better sleep.

5. Stay hydrated Adequate hydration is vital for optimal recovery. Ensure you drink enough fluids throughout the day to prevent dehydration, which can disrupt sleep.

6. Get extra sleep

Take naps during the day if needed to supplement nighttime sleep.

* To view references for this article, please visit www.livingfit.co.za/issue19/references or scan the QR code on page 7

FOLLOW THESE STEPS TO OPTIMISE YOUR SLEEP WHEN SICK:

VITA C BOOST Smoothie

Add

Drinking juices or smoothies is a great way to support your immune system with extra nutrients this winter, especially if you are battling a cold or flu.

VITA BOOST

Serves: 2

Ingredients

ž 1 cup fresh or frozen mixed berries from your choice of strawberries, blueberries and raspberries

ž 1 ripe banana

ž 1 cup spinach or kale leaves

ž 1 small orange, peeled and segmented

ž 1 tsp Lifestyle Health Buffered Vitamin C Powder

ž 1 cup Lifestyle Food Almond Milk

ž 1 tbsp Lifestyle Food Honey (optional, for sweetness)

ž Ice cubes (optional)

How to make it

Wash the berries and greens, cut the orange into segments, peel the ripe banana and break it into smaller chunks. Add the mixed berries, banana chunks, spinach or kale leaves, orange segments, honey and vitamin C powder to a blender.

Pour in the almond milk. If desired, add a handful of ice cubes to the blender for a chilled smoothie

Blend all the ingredients on high speed until smooth and well combined. If the consistency is too thick, add a little more milk.

Taste the smoothie and adjust the sweetness or tartness by adding more honey or vitamin C powder, if desired. Once the desired consistency and taste are achieved, pour the smoothie into glasses & enjoy your immuneboosting smoothie!

Buffered vitamin C powder is formulated with minerals such as calcium, magnesium and potassium, which help neutralise the acidity of ascorbic acid. This buffering effect makes it easier on the digestive system, reducing the likelihood of stomach discomfort or digestive issues that can sometimes occur with high doses of regular vitamin C.

Vitamin C-rich foods to incorporate in your diet

Guava

1 guava contains roughly 126 mg

Acerola cherries

One cup delivers 822 mg

Rose hips

Approximately six rose hips provide 119 mg

Sweet yellow peppers

Half a cup contains 137 mg

Cauliflower

A small head delivers 128 mg

Blackcurrents

Half a cup contains 101 mg

Chill peppers

Half a cup of chopped or diced chili peppers contains 108 mg

Mustard spinach

One cup of raw chopped spinach provides 195 mg.

some extra vitamin C to your diet with a tasty smoothie to support your immune cells this winter cold and flu season.

5FLUFIGHTING SUPPLEMENTS

Alot of the information and advice

you’ll read about the best supplements for immunity generally focuses on how best to boost your immune system to prevent an infection from taking hold.

But what happens when, despite your best efforts, you fall victim to a seasonal cold or flu virus?

The path to a quicker recovery

When we’re struck down by a cold or flu, we all want to recover as quickly as possible and get back to our normal routines. While rest, hydration and a nutritious diet are essential for a speedy recovery, certain supplements can provide an extra boost to support your body’s

natural immune response and potentially shorten the time it takes to get over the infection.

If you get sick this winter, consider these supplements for their research-backed1 immune-boosting properties and their potential to speed up your recovery from cold and flu viruses.

vitamin C zinc

While many people take vitamin C as a proactive preventative measure during winter, it is actually one of the most renowned micronutrients for its ability to support the immune system while fighting an infection.

Vitamin C plays a crucial role in enhancing the function of various immune cells, including neutrophils, lymphocytes and phagocytes. Studies have shown that taking additional vitamin C can reduce the duration and severity of cold symptoms, with one review2 showing that people who supplemented with vitamin C every day could “shorten the amount of time that people were ill by about 10 percent” and that “cold symptoms were also a bit milder in people who always took vitamin C”.

Zinc is a mineral that contributes to a strong immune system and plays a vital role in numerous physiological processes. It has been shown to inhibit the replication of viruses, and a 2020 study3 showed that zinc supplementation could potentially reduce cold duration by 2.25 days. In this regard, zinc supplements are most effective when taken within 24 hours of symptom onset4

Good dietary sources of zinc include meat, including beef, lamb and pork, legumes, whole grains, nuts, dairy, shellfish and eggs.

Zinc picolinate and zinc monomethionine/aspartate (ZMA) are two highly bioavailable forms of zinc found in supplemental form for oral ingestion.

Ideal sources of vitamin C include citrus fruits, berries and green leafy vegetables, but for a more concentrated dosage, supplements offer a convenient option.

LF RECOMMENDS

However, it is important not to exceed the recommended dosage, as excessive zinc intake can have adverse effects and may interact with medications, including antibiotics and penicillamine, so speak to your doctor about the ideal treatment plan. LF RECOMMENDS

zinc supplements are most effective when taken within 24 hours of symptom onset4

DID YOU KNOW

10% Supplementing with vitamin C every day could shorten the amount of time that you are ill by about 10 percent.

probiotics

Probiotics are beneficial bacteria that promote a healthy gut microbiome and support a robust immune system. They help maintain the balance of good bacteria in the digestive tract, which is essential for optimal immune function. Research suggests that probiotics may help to alleviate symptoms associated with the common cold and reduce its duration.

In one systematic review7, researchers found evidence from numerous good-quality randomised controlled trials that “probiotics reduce the duration of illness in otherwise healthy children and adults”.

In a 2012 study8, researchers at the University of Medicine and Dentistry of New Jersey-School of Health Related Professions found that probiotic supplements can reduce the severity and duration of colds and upper-respiratory infections in college students.

Look for probiotic supplements that contain specific strains like Lactobacillus and Bifidobacterium for the best immune-boosting benefits.

* To view references for this article, please visit www.livingfit.co.za/issue19/references or scan the QR code on page 7

LF RECOMMENDS

Biogen Supreme Probiotic 4-Strain

Dis-Chem Gold Probiotic 9 Strain

“probiotics reduce the duration of illness in otherwise healthy children and adults”

coenzyme Q10

According to emerging research6, Coenzyme Q10 (CoQ10) plays a significant role in supporting the immune response.

As a potent antioxidant in the body, CoQ10 helps to neutralise free radicals and reduce oxidative stress, which helps protect immune cells from damage and supports their optimal functioning. Additionally, CoQ10’s antioxidant properties help protect cells from viral damage, assisting in the prevention and control of viral replication.

CoQ10 is also essential for energy production within immune cells,

particularly lymphocytes, which are critical for proper immune function. Lymphocytes include T cells, B cells, and natural killer (NK) cells which play key roles in identifying and eliminating pathogens. You can get CoQ10 through certain foods like organ meats, fish and nuts, with supplements serving as a potentially beneficial and convenient option, especially for anyone with low CoQ10 levels.

vitamin D

Vitamin D plays a critical role in immune function by helping to regulate the immune response and supports the production of antimicrobial peptides that fight viral and bacterial infections.

As our bodies produce vitamin D primarily from exposure to sunlight, it is often necessary to take a supplement during the colder months when sun exposure is limited as we spend more time indoors and limit skin exposure when outside.

According to the findings from a 2021 meta-analysis5, supplementing with vitamin D reduced the risk of acute respiratory tract infections and shortened the duration of symptoms. LF

LF RECOMMENDS

LF RECOMMENDS

GIVE YOUR IMMUNE SYSTEM A PROBIOTIC BOOST

Over the last few years, an emerging body of research has affirmed more of the immune-boosting and health benefits that come from probiotics.

As our understanding of the complex microbiome that resides in our gut has evolved, research has discovered the intricate relationship that exists between our gut and our immune system.

What we know today is that our guts house a significant portion of the body’s immune system, and this interrelationship plays in an important role in our overall health and general wellbeing. The connection between the two is referred to as the gut-immune axis and incorporates multiple facets, including both physical and chemical barriers and defence mechanisms.

PROBIOTIC BACTERIA CAN INTERACT AND STIMULATE INTESTINAL IMMUNE CELLS

MULTIPLE ROLES IN IMMUNITY

A study1 published in the Annals of Nutrition and Metabolism in 2019 affirmed the multiple roles that probiotic bacteria play in our overall immune response.

The research team sought to describe the immunological mechanisms of probiotics and their beneficial effects on human health.

After uncovering a host of beneficial effects on the immune system, the researchers concluded that probiotic bacteria “have significant effects on the functionality of the mucosal and systemic immune systems through the activation of multiple immune mechanisms”.

In this regard, the mucosal barrier that lines the intestinal wall is made up of specialised cells, including epithelial cells and mucus-producing cells, that create a protective barrier, preventing harmful substances and pathogens from entering the bloodstream.

Our guts also contain gut-

associated lymphoid tissue (GALT), a network of immune cells and tissues, including lymph nodes and specialised immune cells called lymphocytes. These components work together to detect and respond to pathogens, toxins and foreign substances in the gut.

And in addition to the role they play in digestion, nutrient absorption and metabolism, the trillions of microorganisms (beneficial bacteria, viruses, fungi and other microbes) that live in a healthy and balanced gut – collectively known as the gut microbiota – train and modulate the immune system. These common microorganisms also communicate with various immune cells (lymphocytes, macrophages and dendritic cells) that live in the gut through chemical signals and cytokines to coordinate our body’s immune response, which is necessary to identify and eliminate pathogens, regulate inflammation and promote tissue repair.

BACTERIA AND IMMUNE CELL INTERACTIONS

In a more recently published study2, a research team from Italy, led by Chiara Mazziotta from the Department of Medical Sciences at the University of Ferrara, took a deeper dive into how probiotic bacteria and immune cells interact to improve immune functions, uncovering the mechanism of action and the beneficial effects on human health.

In the research paper, published in the journal Cells in January 2023, the researchers explain that “probiotic bacteria can interact and stimulate intestinal immune cells and commensal microflora to modulate specific immune functions and immune homeostasis”.

After reviewing the most recent scientific results and the resulting implications of how probiotic bacteria and immune cells interact to improve immune functions, the researchers concluded that:

“Broad evidence indicates that intestinal immune cells interact with consumed probiotics, and this interaction can improve host immune homeostasis and immune function.”

The study also provided a more detailed analyses of how consumed probiotics specifically mediate the activation or modulation of both innate and adaptive immune responses in the intestine.

Ultimately, the researchers concluded that probiotics can “improve the host immune system and induce important beneficial effects, allowing the prevention and/or management of immune/inflammatoryrelated diseases, including IBD, IBS, inflammation, diarrhoea, pathogenic infections, infant colic and certain cancer types”.

Based on the available research, with new studies emerging at regular intervals, we can say with confidence that the gut and immune system are closely intertwined. As such, by maintaining a healthy gut and a balanced gut microbiota through a wholesome diet that includes natural sources of probiotics, with support from probiotic supplements, we can boost immune function and our overall health.

IDEAL SOURCES OF PROBIOTICS INCLUDE:

Yoghurt: Look for plain yoghurts that contain live or active cultures.

Kefir: A drink made by fermenting milk with kefir grains, which are a combination of various strains of beneficial bacteria and yeasts.

Sauerkraut: Cabbage that undergoes a natural fermentation process. It is rich in lactic acid bacteria. Opt for unpasteurised sauerkraut.

Kimchi: A traditional Korean side dish made by fermenting cabbage and radishes that contains beneficial bacteria.

Miso: A traditional Japanese seasoning made from fermented soybeans, rice or barley that contains probiotic bacteria.

Tempeh: An Indonesian fermented soybean product made using a fungus called Rhizopus oligosporus.

Kombucha: A fermented tea beverage made by fermenting sweetened black or green tea with a symbiotic culture of bacteria and yeast (SCOBY).

Probiotic supplements: Dis-Chem carries a wide range of probiotic supplements that contain various strains and different combinations of bacteria and varying colony forming unit (CFU) counts to meet your individual gut health needs. LF

Based on the available research WE CAN SAY WITH CONFIDENCE THAT THE GUT AND IMMUNE SYSTEM ARE CLOSELY INTERTWINED.

Frequent Urination

Prediabetes and metabolic syndrome symptoms

Excessive thirst

Weight changes

High blood pressure

Dark, dry skin on groin, armpits & back of neck

I.nsulin is one of the most powerful hormones in the body as it plays an important role in how we metabolise and store energy from carbohydrates and fat.

Our body breaks down carbohydrates – the sugars and starches present in various foods and supplements – into glucose, which is then used to produce energy. When blood glucose levels rise after a meal, the pancreas releases insulin into the blood. Insulin then transports the glucose from the blood into liver, muscle and fat cells in the body.

By Lisa Raleigh, certified personal trainer, nutrition and life coach, entrepreneur and Biogen brand ambassador @lisaraleigh www.lisaraleigh.com

MANAGE INSULIN RESISTANCE FOR BETTER HEALTH AND FAT LOSS

UNDERSTANDING INSULIN RESISTANCE

When you become insulin resistant, your cells stop responding to the normal actions of insulin. In an attempt to rectify this lack of sensitivity to this hormone, the pancreas produces more and more insulin until it can no longer produce enough to meet the body’s perceived demands.

Without sufficient sensitivity to insulin, our bodies are unable to effectively regulate sugar spikes and more sugar than is

needed remains circulating in our blood. The unused sugar is ultimately absorbed by fat cells and converted into triglycerides. Chronically high blood sugar levels can also have numerous detrimental consequences for our health. For instance, those with insulin resistance are at higher risk of developing type 2 diabetes and heart disease. They may also struggle to lose weight and may suffer from high blood pressure and elevated blood triglyceride levels.

COMBATING INSULIN RESISTANCE

CAUSES OF INSULIN RESISTANCE:

Genes

Obesity

Pregnancy

Certain medications

High blood pressure

High cholesterol Stress

A weak immune system due to illness

Inactivity

FOODS TO AVOID:

Refined carbohydrates: These high-GI carbs have a substantial impact on blood sugar levels. Cakes, biscuits and confections are the obvious culprits that should be avoided.

Saturated and trans fats, especially hydrogenated fats.

FOODS TO INCLUDE:

Beans and legumes.

Fish and lean meats.

Healthy fats rich in omega 3s, such as nuts, seeds and avocados.

Fresh herbs and spices.

Fresh vegetables and low-GI fruits.

...COMBATING INSULIN RESISTANCE

SOME USEFUL TIPS:

If you’re going to eat a high carb meal, make sure it’s within two hours of working out. This ensures the glucose derived from your meal restocks depleted stores in muscle cells.

Use less processed, high smoke point cooking oils such as coconut oil.

Drop added sugar for alternatives like stevia or Xylitol. These still need to be used in moderation though.

Cinnamon is an important food to include as it functions similarly to insulin.

Get your daily requirements of vitamin D and chromium.

You can also increase the sensitivity of cells to the action of insulin with exercise. Provided your doctor has given you the go-ahead, cardio, strength training and some flexibility should form the core of your weekly workouts.

In addition to the general health and fitness benefits, exercise will improve insulin sensitivity in muscle cells. For this reason, insulin sensitivity can also regress quickly in the absence of exercise, so don’t separate exercise sessions by more than a day.

EXERCISE GUIDELINES:

CARDIO: Aim for moderate intensity sessions, rather than low or high. Sessions should last for 20-60 minutes per session. Non-weight bearing exercises like swimming are great options.

STRENGTH TRAINING: Stick to resistance training and keep your sessions at a moderate intensity. Compound exercises that work major muscles are good options. You should be able to perform 10-15 reps at a time without too much difficulty.

FLEXIBILITY: Remember to gently stretch your major muscle groups at least two to three days per week.

It is essential that you monitor your blood sugar levels before, during and after exercise sessions if you are insulin resistant, pre-diabetic or diabetic.

You need to familiarise yourself with how your body responds to exercise and determine your nutritional needs before and after training based on these factors.

For example, if your blood sugar is too low before a workout, you’ll need a healthy snack to raise it before you train. If your blood sugar is too high, exercise could put you at risk of ketoacidosis which, in severe cases, can lead to a diabetic coma. If your workout is longer than half an hour, monitor your blood sugar during the session as well.

Stop exercising immediately and seek medical assistance if necessary if you experience any of the following symptoms:

Dizziness

Nausea

Confusion

Shakiness

CINNAMON MAY HELP LOWER BLOOD SUGAR BY IMITATING THE EFFECTS OF INSULIN AND INCREASING THE MOVEMENT OF SUGAR FROM THE BLOODSTREAM INTO CELLS

2X

per week

Engaging in moderate-to-vigorous intensity strength training (> 60% of 1RM) at least twice a week for eight weeks can “significantly”lower blood pressure, suggests findings from a recent study.

*Study published in the journal Scientific Report on January 5, 2023

10-20%

As little as 30-60 minutes of weight training per week could significantly lower the risk of death from all causes by 10-20%, according to findings from a meta-analysis conducted by Japanese researchers.

*Study published in the British Journal of Sports Medicine

MIND MUSCLE CONNECTION

Weight training strengthens the connections between nerves and muscles, which may protect motor neurons in the spinal cord.

*Study published in the American Journal of Physiology

brain performance.

ASK THE PROS

Put your strength to the test. What is the best way to measure my current strength levels?

Werner via social media

To paraphrase the ancient Chinese philosopher Lao Tzu, “every journey begins with a first step”, and every new gym program should start with a strength test. This step is important because it gives you an indication of your current strength levels and the data it yields enables you to track and measure your progress over time. You can also use the information to more accurately establish the ideal load for your strength training program to achieve your specific goals.

Strength protocolstesting

You can use several methods to measure and benchmark physical strength depending on your specific goals and the type of strength you want to assess.

IN 2023, POWERLIFTER JIMMY KOLB SET A WORLD RECORD FOR THE HEAVIEST BENCH PRESS AT 612.5kg

The most common include:

1. ONE-REP MAXIMUM

2. REPETITION MAXIMUM

3. 1-MINUTE STRENGTH ENDURANCE TEST

4. ISOKINETIC STRENGTH TESTING

1. ONE-REP MAXIMUM

The best method to measure strength –the ability of a muscle to exert force during one repetition of an exercise over a period of time – is the one-rep max (1RM) test.

HOW IT’S MEASURED: This test involves determining the maximum weight you can lift for one repetition with proper technique and form, which means it is only suitable for advanced and experienced weightlifters.

WHY IT WORKS: The 1RM measures

USE THE INFORMATION TO MORE ACCURATELY ESTABLISH THE IDEAL LOAD FOR YOUR STRENGTH TRAINING PROGRAM

absolute strength (the maximum amount of weight you can lift for a single repetition) and relative strength (your maximum strength relative to your body weight).

You can test 1RM strength on most weightlifting exercises but it is commonly applied to compound exercises like the bench press, squat, deadlift, leg press, clean and press, and strict overhead press. This method of testing generally also has good to excellent test–retest reliability1.

1RM TESTING GUIDELINES

It is important to perform a 1RM test under proper supervision with a spotter on hand for safety reasons. Use proper safety equipment, such as squat racks or safety bars, when performing exercises like squats or bench presses.

WARM-UP: Complete a general warm-up with some light cardiovascular exercise.

PRE-LIFT ACTIVATION: Perform joint mobility drills and dynamic warm-ups that target the muscles you will use during the test. Do not perform static stretching.

2. REPETITION MAXIMUM

Similar to a 1RM test, this method measures the maximum weight you can lift for a specific number of repetitions.

HOW IT’S MEASURED: 5RM test would determine the maximum weight you can lift for five consecutive reps. Also known as a predicted 1RM assessment, this is a safer method to assess strength than the 1RM as you can apply a formula to determine your 1RM without physically doing it. This makes it a better option for beginners or less advanced gym-goers. There are numerous online calculators that will

predict your 1RM when you enter the weight you lifted and the number of reps you completed.

YOU CAN ALSO USE THE FOLLOWING EQUATION to determine your 1RM if you lifted 10 or less reps:

WARM-UP SETS: Perform a few warm-up sets using lighter weights using good form. Gradually increase the weight with each set while reducing the number of reps. Do not fatigue the muscles you intend to test.

REST: Rest sufficiently between the warm-up sets and the actual 1RM attempts. Rest for 2-3 minutes between warm-up sets and increase the rest time to 3-5 minutes before the first 1RM attempt.

1RM ATTEMPTS: Load the bar with a weight you estimate is close to your perceived maximum. Perform a single rep. If successful, rest for 5-7 minutes and then increase the weight for the next attempt. Continue this process, gradually increasing the weight until you reach a load that you cannot lift with proper form.

COOL-DOWN: After completing the 1RM test, perform a cool-down routine that includes light cardiovascular exercise and stretching.

5RM TEST: THE MAXIMUM WEIGHT YOU CAN LIFT FOR FIVE CONSECUTIVE REPS

1RM = (weight lifted)/[1.0278 – (repetitions x 0.0278)]

3. ONE-MINUTE STRENGTH ENDURANCE TEST

You can apply a one-minute test to just about any exercise to measure the strength endurance of that specific muscle group. The most common tests are the one minute push-up, bodyweight squat and sit up tests.

TESTING GUIDELINES: Apply the same warmup and preparation drills listed in the 1RM test. Perform as many repetitions of a given exercise as possible in one minute. Cool down.

4. ISOKINETIC STRENGTH TESTING

You can also visit a suitably equipped and qualified biokineticist or sports scientist to perform a battery of isokinetic strength testing using a machine known as a dynamometer.

This machine lets you accurately measure strength and track force production across various muscles for isometric, isokinetic, isotonic and passive movements.

QUANTIFY YOUR RESULTS

Once you have completed the tests, you can compare your strength performance to previous tests to track your progress over time or see how you measure up against established norms or standards for

specific sporting codes or the general population as a benchmark.

For example, you can compare your results to published strength standards based on your age, gender and weight.

Your absolute strength is a straightforward measure – it is the heaviest weight you were able to lift during the 1RM test.

HOW DO YOU COMPARE?

On 4 February 2023, powerlifter Jimmy Kolb set a new world record for the heaviest bench press during an International Powerlifting Association (IPA) competition, pressing 612.5kg.

You can determine your relative strength by dividing your 1RM value by your body weight, and then compare it to normative data to see how you stack up.

These figures vary for different sporting codes, but the average person can measure against norms from the ACSM Guidelines for EXERCISE TESTING AND PRESCRIPTION RESOURCE MANUAL:

MEASURE YOUR 1-REP MAXIMUM:

BENCH PRESS2

DYNAMOMETER: A MACHINE THAT LETS YOU ACCURATELY MEASURE STRENGTH

REMEMBER TO REST SUFFICIENTLY BETWEEN WARM-UP SETS

LEG PRESS2

MEASURE YOUR 1-MINUTE STRENGTH / ENDURANCE TEST

For the one-minute tests, record the number of reps you perform for specific exercises and compare them with the normative data for your sport or the average population.

ONE MINUTE PUSH-UP TEST (MODIFIED PUSH-UPS FOR WOMEN)2

ONE MINUTE SIT-UP TEST2

By James Patrick

OUR ABDOMINAL MUSCLES PERFORM MULTIPLE FUNCTIONS, WHICH MEANS WE NEED TO TRAIN THEM IN DIFFERENT WAYS TO TARGET OUR CORE HOLISTICALLY.

TOTAL CORE

WORKOUT

A comprehensive core workout should include exercises that focus on stabilisation, trunk flexion, trunk rotation and anti-rotation because they target different muscle groups and movement patterns within the core, providing overall strength, improved control, enhanced stability and functional fitness.

STABILISATION EXERCISES

Core stabilisation exercises target the deep muscles of the core, such as the transverse abdominis and multifidus.

WHY IT MATTERS

These muscles help maintain proper alignment and stability of the spine and pelvis during movement. Strengthening them improves overall core stability, which is vital for injury prevention, posture and efficient movement patterns.

form tip

Avoid excessively arching or rounding your back. Keep your neck

WEIGHTED SIT-UPS

Type of exercise: Trunk flexion

HOW TO DO IT:

Starting: bent and feet flat on the floor, hip-width apart, holding a dumbbell in either hand. Extend your arms in front of your chest.

The move: core muscles and start to roll up leading with your chest. Sit all the way up, keeping your back straight. Push the weights up overhead as you rise. Once you reach a fully upright seated position, slowly lower yourself back down to the starting position in a controlled manner. for the required number of reps.

INCORPORATING THE MOVES

Perform this core workout 1-2 times a week, either on its own or at the end of a workout.

BEGINNERS: 2 sets x 8 reps per exercise

INTERMEDIATE: 3 sets x 10 reps per exercise

ADVANCED: 3-4 sets x 15-20 reps per exercise

The best set and rep structure for a core workout can vary depending on your specific goals.

Improve your performance in various physical activities and reduce the risk of injury, all while sculpting a more shapely and muscular midsection.

Starting: Sit on the floor with your knees bent and your heels off the floor. Hold a dumbbell with both hands in front of your chest. Lean back until your body is at roughly a 45-degree angle.

HOW TO DO IT:

RUSSIAN TWIST WITH DUMBBELL

Type of exercise: Trunk rotation

The move: Rotate your torso and the dumbbell around your waist to one side. Reach as far around as possible, bringing the weight beside your hip. Rotate your torso back in the opposite direction, moving the dumbbell in unison. Continue alternating sides in a controlled manner, engaging the obliques with each twist.

TRUNK ROTATION EXERCISES

Trunk rotation exercises are movements that involve twisting or rotating the trunk, engaging the muscles responsible for rotational movements. These exercises primarily target the obliques, which are the muscles located on the sides of the abdomen.

WHY IT MATTERS

Trunk rotation exercises are crucial for developing core stability, improving rotational strength and enhancing sports performance and daily activities that involve twisting or turning movements. They help promote balanced muscle development within the core and contribute to overall core strength and functional fitness.

TRUNK FLEXION EXERCISES

Trunk flexion exercises involve movements like crunches, sit-ups or leg raises, which focus on flexing the spine forward.

WHY IT MATTERS

These exercises primarily target the rectus abdominis muscle – the six-pack muscles – as well as the obliques and hip flexors.

Strengthening these muscles helps in activities that require bending forward, such as lifting objects from the ground or performing abdominal movements.

ANTI-ROTATION EXERCISES

Anti-rotation exercises involve resisting rotational forces applied to the core. The muscles targeted in anti-rotation exercises include the obliques, transverse abdominis and spinal stabilisers.

WHY IT MATTERS

By strengthening these muscles, you enhance your ability to resist rotational forces, maintain stability during dynamic movements and prevent excessive twisting or injury.

PLANK ROWS

Type of exercise: Stabilisation and anti-rotation

form tip

Squeeze your shoulder blades together and pull from the back muscles during the rowing movement.

Starting: Place the dumbbells on the ground in front of you. Grasp the dumbbells and extend your legs, hips and arms to move into a plank.

AB ROLLOUT

Type of exercise: Trunk flexion

HOW TO DO IT:

The move: Pull one dumbbell up towards your rib cage to perform a one-arm dumbbell row. Return the dumbbell back to the floor and execute a row with the opposite arm. Continue in an alternating fashion.

form tip

Brace your core to ensure you do not rotate your torso from side to side during the rows.

Starting: Kneel on the floor and hold the ab wheel so that your arms form a 90-degree angle with your torso. Your hips should also be bent at a 90-degree angle.

HOW TO DO IT:

The move: Engage your abdominals and keep them braced as you roll the wheel forward by slowly extending your hips and arms, opening up the 90-degree angle with your arms. Gradually stretch your arms out as far as you can while maintaining a neutral spine and pelvis. Engage your ab muscles to flex your trunk back and draw your arms back to the starting position.

form tip

Keep your chest up, extend your hips and arms to equal degrees and do not arch your back.

MAXIMISE YOUR RESPONSE TO TRAINING, ENHANCE RECOVERY AND REDUCE YOUR INJURY RISK.

THE DYNAMICS OF A .

STRETCH

STATIC VS DYNAMIC STRETCHING

There are many dos and don’ts when it comes to warming up before exercise and the best approach to support recovery after a hard session.

With regard to stretching, advice has evolved over time as emerging research shed light on the most effective approach.

It started with static

When exercise and workouts for improved health and fitness started to hit the mainstream in the 1960s and1970s, static stretching was generally recommended before exercise.

What is static stretching?

The static method involves stretching a muscle or group of muscles in a stationary position for a period between 15-90 seconds.

technique focuses on elongating and relaxing muscles, allowing them to gradually extend beyond their normal range of motion (ROM).

The belief was that holding stretches for an extended time helped improve flexibility and most people, including athletes, followed this approach without questioning its effectiveness.

THE DAWN OF DYNAMIC STRETCHING

It wasn’t until sports science started to become more prolific in the late 1980s and early 1990s that health and fitness professionals started to question this approach.

Following numerous studies, researchers discovered that static stretching before intense physical activities can temporarily reduce muscle strength and power as it activates a protective neuromuscular reflex that temporarily reduces a muscle’s ability to produce maximal force.

As more studies emerged suggesting that static stretching could negatively impact performance by decreasing muscle strength and power before exercise, search for a more effective method gathered momentum and support.

By the 2000s, we had a significant body of research that supported the use of dynamic stretching before exercise, which involves moving your body through a full range of motion in a controlled manner using movements that mimic the activities or exercises you are about to perform.

RESEARCH REVEALS NEW INSIGHTS

For example, a foundational study1 led by David Behm determined that “an acute bout of stretching impaired the warm-up effect achieved under control conditions with balance and reaction/movement time”

And a 2005 study2 published in the Journal of Strength & Conditioning Research found that “dynamic stretching enhances muscular performance” when measuring leg extension power, and that power “was significantly greater than that after

A more recent study3 published in the Journal of Human Kinetics in 2020 echoed these findings, with researchers showing that dynamic stretching “improved repeated-sprint performance to a greater extent than static stretching and no stretching”.

A COMBINED MODEL

Faced with these proven facts, it is clear that the most effective warmup before a workout should include dynamic stretching, as opposed to static stretching, along with some light cardiovascular activity, and mobility exercises and specific movement drills that target the joints and muscles you will use during your workout.

That’s not to say static stretching does not work or cannot benefit your body and your ultimate performance.

Dynamic stretching helps warm up the muscles, increases blood flow, improves joint mobility and enhances neuromuscular coordination, which are attributes that make it the most beneficial way to stretch before engaging in high-intensity exercise to boost performance.

After exercise, static stretching can provide benefits like supporting muscle recovery by reducing muscle tightness, relaxing and elongating muscles, reducing muscle tension and promoting blood flow.

Due to its less intense nature, static stretching offers an ideal element for a post-workout cooldown routine as it can help to gradually lower your heart rate, body temperature and breathing rate.

Regular post-exercise static stretching can also help maintain and improve overall flexibility by preventing muscles from becoming tight or stiff.

DYNAMIC STRETCHING BENEFITS:

STATIC STRETCHING BENEFITS:

Enhanced performance: Activates and prepares the muscles, improving overall performance during physical activities by increasing power, speed and agility.

Improved ROM: Helps to increase the range of motion in joints, promoting better mobility and flexibility.

1 2 3

It is also worth mentioning that static stretching could benefit your training session in instances when you exercise using slow velocity movements, instead of highintensity or explosive weight training sessions.

The 2004 study1 by Behm showed that static stretching actually increased force production when preceding slower velocity movements. Behm also authored a 2011 study4, which concluded that static stretching “may actually provide benefits in some cases such as slower velocity eccentric contractions

Improved flexibility: Increases the length and flexibility of muscles and tendons, which improves overall flexibility.

Relaxes muscles: Holding static stretches promotes muscle relaxation, reducing muscle tension and aids in post-workout recovery.

1 2 3

Reduces injury risk: By elongating muscles and increasing flexibility, static stretching can prevent muscle imbalances and reduces the risk of muscle strains or injuries.

A FINAL THOUGHT

and contractions of a more prolonged duration or stretchshortening cycle”.

Ultimately, incorporating both pre- and post-exercise stretching into your routine can maximise your response to training, enhance recovery and reduce your risk of injuries. It is important to use the right method at the right time to get the best performance benefit.

DID YOU KNOW

Mapule was on the first Living Fit cover in 2019

LIFE IN THE FIT LANE

Photography Sean MacTavish

With a backstory that speaks volumes about her determination, commitment and passion for the health and fitness industry, and her infectious energy, positivity and perpetual smile, which she exudes on social media and in person, Mapule is the undeniable Queen of fitness in South Africa.

After landing her dream job at Virgin Active’s flagship Alice Lane Classic Collection Club, Mapule set to work growing her profile in the industry.

Social media royalty

She took her first major step towards becoming an industry influencer when she entered and won the Women’s Health Next Fitness Star competition.

“That was when I created QueenFitnass, my online presence, and started posting what I felt was a natural and true reflection of my approach to health and fitness,” explains Mapule.

“It was totally organic. I simply tried to post something every day that I believed added value to my followers, which is an approach I still follow to this day.”

As someone who has never really conformed to conventional training methods, Mapule’s crazy workouts soon gained widespread popularity.

“I wanted to be different. I didn’t want to simply add another stream of normal posed content. That’s just not me.”

She stuck with her approach, and people responded. “I kept it real, with real sweat and real effort, and this realism resonated with people out there.” Today, Mapule has nearly 115,000 followers on Instagram.

Building her brand

During her career, Mapule has leveraged social media to build a formidable personal brand with various associations and partnerships.

Over the years she has partnered with and represented big name

brands including Virgin Active, adidas, Shield, Medshield and iStore, and is regularly seen hosting or attending fitness industry events such as Fit Night Out and Saturday Night Fitness. She is also a regular guest on TV and radio shows and podcasts, and now gets invited to fitness events across Africa, including the biggest fitness event in Africa presented by Verve Live in Nigeria. Her journeys have also taken her to Botswana and this year she is going to an event in Nairobi, Kenya.

Having achieved so much success, Mapule’s enduring message is that people need to know that there is more to fitness than just how you look.

Version 2.0

fitnass

GET BACK ON TRACK AFTER WINTER WITH TIPS FROM MAPULE

“Fitness can strengthen the mind, increase your confidence and prevent chronic illness. The body is just the cherry on top. The key is to find something sustainable that you can follow consistently.”

When it comes to fitness industry personalities and influencers, few compare to the dynamic Mapule Ndhlovu.

Stay consistent

Eat mindfully

MAPULE’S

TOP 5 TIPS TO GET BACK ON TRACK AFTER WINTER

Define your goal

Some people want to improve their health while others are preparing for major life or sporting events like a wedding or running a marathon. Take time to assess your goals and set realistic targets. Just be realistic about what you achieve in the time you have available.

READ HER DCLF COVER STORY FROM 2019!

Do something, anything

If you don’t have time to get to gym, don’t blow off your exercise session.

If the pandemic taught us anything, it’s that digital works! Training at home following online sessions can still deliver results. All you need is the right approach and discipline. Participating in online training can also be more costeffective, which has made expert advice and guidance more accessible to more people.

Ramp up sensibly

Whether you prefer the weights room or the comfort of your home, Mapule cautions against jumping straight into your new workout regimen after time off during winter. It’s important to take a sensible approach and ease your way to back to intense training.

Aim to do some form of activity every day, even it is just a walk around your garden or neighbourhood. Consistency is the key to success with any program. Do something every day to start rebuilding your fitness levels. This is also the foundation on which you create new habits that will eventually make healthy living a lifestyle rather than a shortterm approach. The systems we implement now will make it easier to get that beach body.

Comfort eating and a lack of exercise during the colder months means we typically gain weight during winter. We need to regain control of our impulse to eat. Identify your vices and work on being mindful of what and when you munch. Often, those hunger pangs are psychological, rather than any physical need to nourish your body. But when you do reach for a meal or snack, make sure it’s healthy and waistline-friendly.

HER INSTAGRAM

LF

“Fitness can condition the mind as much as it conditions the body, WHICH WILL MAKE YOU MORE RESILIENT.

BLENDS BRAINS WITH BRAWN PHETOGO

PHETOGO SIANE DESCRIBES HIMSELF AS A ‘JACK OF ALL TRADES’ BECAUSE HE HAS A PASSION FOR SPORTS, GYM TRAINING, ENTERTAINMENT, ACADEMICS AND THE ARTS. HOWEVER, BASED ON HIS OUTSTANDING ACHIEVEMENTS IN EVERY ASPECT OF LIFE, HE BUCKS THE TRADITIONAL DEFINITION BY EXCELLING IN EVERY SPHERE RATHER THAN BEING ‘A MASTER OF NONE’.

“I also do MCing and acting whenever I get the opportunity and, of course, bodybuilding with a focus on posing.”

Phet says he also loves making things more efficient though process engineering, which is important in the context of his lifestyle.

“I need to be able to do my 9-5 and participate in fitness and the arts at various points. I love challenging myself and doing loads of things, but that can’t come at the expense of my relationships, so being well rounded and happy is a must.”

PHET’S COMPETITIVE SPIRIT

His passion for sport started at school, where being a good athlete was always “cool”. “My friends played the same sports I did and being highly competitive made it even more fun.”

But it wasn’t until high school that gym became more of a focus for Phet. “I started doing strength training in the latter stage of high school to improve at athletics.”

After a short stint in boxing during his first year at varsity, Phet started focusing more on lifting weights to develop his physique.

“In 2019, my friends got me a month of coaching as a gift and that’s when the bug bit. While I used the expert guidance to prep for a photoshoot, which went very well, Covid delayed my plans to compete.”

When life regained some normalcy again in 2021, Phet was resolute in his determination to finally step on stage.

“I continued building my physique throughout the pandemic and made my debut in September 2021.”

Phet’s undeniable talent and his hard work in the gym delivered

immediate returns as he won his division and the overall title at the IFBB Provincials, which earned him a place at the IFBB SA Championships that year. He went on to win his division – Classic Bodybuilding u/175 cm – and subsequently represented his country at the IFBB World Championships in his debut season.

TAKING ON THE BEST

Phet made a return to the stage in 2023, with an eye on posing against the best athletes possible at the Arnold Classic.

“The local show is unique in that it has judges and athletes from all over the world with varying experience levels. Knowing many of the athletes made it a surprisingly calm event for me and the camaraderie among the athletes is always a pleasure.”

After winning the Classic Bodybuilding division, Phet modestly admits that he wasn’t expecting to do well in

ABOUT HIM...

Stats

Age: 29

Career: BSc Industrial Engineer

Lives: Jozi

Height: 174 cm

Weight: 79 kg

HIS WORKOUTS Phet follows an arms-legs (hamstring-focused), chest and a shoulders-back-legs (quad-focused) training split.

Leg workouts are the toughest for Phet because it requires something different to get through them, and he looks forward most to back day.

“My passion is really connecting with and entertaining people while trying to bring out the best in those around me,” explains Phetogo.

the Classic Physique division as he weighed in well below the cap.

“It was a great feeling to place second – that really made my fire burn bright.”

MINDSET RESET

Phet attributes his success at the show to a shift in mindset and approach after his experience at the IFBB World Championships in 2021.

“I was overwhelmed by the stature of the athletes I went up against and beat myself before anyone else could by not enjoying the moment.”

He now approaches contest preps with gratitude and excitement, which helps mitigate challenges. “Having an unbelievable support system in the form of my wife and my coach makes all these challenges a lot easier to face.”

When prepping for the Arnold Classic, Phet practised posing relentlessly. “I was adamant to go into the show relaxed but excited, no matter what everyone around me looked like. My coach, Matt Weitz, did a phenomenal job at making the entire prep as smooth as possible.”

DOING WHAT HE LOVES

Phet builds his contest-winning physique with five training sessions a week and regularly gets in other forms of activity.

“I have a weekly goal of 70,000 steps – 10,000 a day – and to reduce my injury risk, I recently replaced fivea-side soccer with padel,

SHOW TIME:

#NEWYOU

When it’s time to prep for a show, Phet keeps his protein intake relatively high and makes minor reductions to his fat intake. “I will reduce my carbs gradually, but keep the food sources consistent, which is important for my gut stability. We taper down the calories and increase them when we need a break. I leave all of the science to coach Matt, though.”

COMPETITIVE ACHIEVEMENTS

2021

1st & Overall IFBB Provincials Ekhuruleni, Classic Bodybuilding u/175 cm

1st IFBB SA Championships, Classic Bodybuilding u/175 cm

IFBB World Championships Participant and capped SA Protea athlete

2023

1st & Overall Sunfest Gauteng, Classic Bodybuilding u/175 cm

1st & Overall Sunfest Gauteng, Classic Physique u/175 cm

1st Arnold Classic Africa, Classic Bodybuilding

2nd Arnold Classic Africa, Classic Physique

which I love.”

Phet follows an arms-legs (hamstring-focused), chest and a shoulders-back-legs (quad-focused) training split. Leg workouts are the toughest for Phet because it requires something different to get through them, and he looks forward most to back day.

“The pulling exercises in my plan are my strongest area and really challenge my willingness to push to another level. I don’t know why my back is as developed as it is, but I love it.”

DIET DELICIOUSNESS

Phet supports his committed training approach with a diet he finds easy to stick to because he makes food as delicious as possible.

“I like convenient yet delicious food. Most people comment on my breakfasts as they’re either mouthwatering French toast or open toast with runny yolk spilling over,” laughs Phet, For dinner, loaded sweet potato fries are a quick and easy favourite, and he cooks meat in bulk.

“While the fries are cooking in the air-fryer, I’ll heat up veggies and chicken. I’ll put them together in a bowl and add a sprinkle of Parmesan and Italian cheese seasoning.”

Phet shares his passion for good food with his wife as they are both serious foodies. “We bond over snacks, takeout and dates. I don’t like spending in general but when it comes to grub, there’s always an extra rand.”

PHET’S SUPPLEMENT STACK:

CONSISTENCY THE ULTIMATE CURRENCY

Despite his fledgling competitive career, Phet already holds a wealth of knowledge and experience in the industry.

When asked for the best advice anyone has ever given him, Phet says that “consistency is the ultimate currency”.

“Staying consistent, maintaining a level and improving a little more every day will reap bountiful rewards.”

He believes that buying a treadmill on Black Friday in 2020 was one of the best investments he has made for his health and physique.

“It has really helped me stay on track. I work from home most days, so I’ll be on it while I work which allows me to kill two birds with one stone.”

And this approach is inkeeping with his belief that the simplest changes bring about the greatest results.

“People generally think that you need to change a lot in your life to get healthy. But simply increasing your vegetable and protein intake, buying zero or kilojoule-controlled sauces and drinks, and training about four times a week for 30-45 minutes are small changes that can yield astronomical results.”

Ultimately, Phet’s greatest ambition in life is to leave a mark that continues to ripple through the lives of others forever.

“I want to be impactful and make people feel good. I feel if I’m forgotten then I haven’t used my time here well enough.”

“I couldn’t prep properly without my Biogen products. A pre-workout is really helpful when training on low calories, and RAGE Rampage delivers unreal pumps and energy.”

DISCIPLINE POWERS PROGRESS

GABS

IS HUNG UP ON CALISTHENICS

JO’BURG-BASED PERSONAL TRAINER GABRIELLA BRAUN IS EXTREMELY PASSIONATE ABOUT ALL THINGS HEALTH AND FITNESS. “I AM PASSIONATE ABOUT MY OWN TRAINING AND ABOUT MY CHOSEN CAREER AS A PERSONAL TRAINER. I ASPIRE TO HELP OTHERS IMPROVE THEIR QUALITY OF LIFE BY IMPROVING THEIR HEALTH.” SINCE BECOMING CONFIDENT AND COMFORTABLE IN HER BODY, GABS AIMS TO SHARE HER KNOWLEDGE AND EXPERIENCE WITH OTHERS SO THAT THEY TOO CAN ENJOY THE SAME ZEST FOR LIFE SHE DOES.

BLAZING HER OWN TRAIL

As she discovered and experienced new forms of exercise, Gabs became intrigued with the unique sport that is calisthenics.

“Having no idea where to begin, I hired a calisthenics coach – Tinika Gordon from Defianz Street Workout. She taught me the fundamentals, and I grew from strength to strength over the two or so years that I trained there.”

After obtaining her qualification, Gabs decided to take her training into her own hands. “I felt that as a qualified personal trainer, I wanted to master the training discipline myself.”

Despite choosing to blaze her own trail, Gabs says she is grateful for finding a coach with the expertise and willingness to push her to her limits.

“This sparked a flame inside me that made me want to help others achieve the same satisfaction that I achieved through my training. I felt a deep desire to help others understand the importance of living a healthy life and thus pursued personal training as a career to do so.”

A FAN OF FUNCTIONAL TRAINING

Applying lessons learnt from years of trial and error and the science-based knowledge from the courses she studied, Gabs formulated an appropriate approach for her training.

“Although my training approach has evolved since I started, I am still continuously expanding my knowledge to further improve my methods. One of the many reasons why I love my career is because there is a never-ending need to continue studying to keep up with new developments in the industry.”

ABOUT HER...

Lives: Gauteng

Qualifications: Personal Training Certificate; Personal Training Diploma; Nutrition Diploma

Occupation: Online & in-person Personal Trainer at Phoenix Strength and Fitness

Age: 21

Sponsors: Evox Advanced Nutrition

I gabs.braun

I gabs.braun

Like many people, I started training as a mechanism to cope with life’s many challenges. With time, I found myself feeling happier, healthier and a lot more confident in myself.”

And a core lesson she keeps advocating is for people to use functional training and calisthenics as a way to move their bodies every day.

“Functional training helps improve coordination and mobility, reduces injury risk and makes movement easier and more efficient. All our daily tasks – walking, picking up children, moving things around the house, getting in and out of bed – require functional strength.”

As a type of functional training, Gabs believes that calisthenics is a great way to increase functional strength while pushing your body and mind to test your limits.

“Calisthenics teaches great discipline, patience and perseverance. Aside from the physical benefits, there are many mental benefits that come with functional training, like its ability to reduce stress and anxiety, improve hormone levels, increase energy and help manage depression.”

CALISTHENICS AT THE CORE

Gabs believes in this training modality so much that she structures her program around calisthenics.

“I include weight training in my program, lifting weights during lower body training sessions on a Monday and Friday. I do calisthenics and other forms of functional training on a Tuesday, Wednesday, Thursday and Saturday.”

Since Gabs started training for freestyle calisthenics competitions, her training includes both dynamic and static training.

She hopes to one day compete

GABS’S WEEKLY TRAINING SPLIT:

SUNDAY

Rest day

MONDAY

Quadriceps & calves

TUESDAY

Dynamic calisthenics

WEDNESDAY

Active recovery – handstand conditioning and deep stretching

THURSDAY

Static calisthenics & basic conditioning

FRIDAY

Glutes & hamstrings

SATURDAY

Calisthenics (my fun calisthenic day where I try new and silly things while still getting a great workout)

“I love my career because there is a neverending need to continue studying to keep up with new developments in the industry.”

“Functional training helps improve coordination and mobility and reduces injury risk.”

for her country in the Streetworkout and Calisthenics World Championships.

“Dynamic training includes aerial moves on the bar while static training includes isometric exercises that you can achieve through disciplined conditioning.”

Dynamic workouts are typically Gabs’s hardest workouts.

“This training requires a lot of body awareness, proprioception, pain tolerance, patience and perseverance. While it is my toughest workout, I thoroughly enjoy the challenge.”

Her favourite workouts include basic calisthenics conditioning, including pull-ups, push-ups and muscle-ups. “I enjoy this type of workout as you can easily measure progress, which is very motivating.”

DISCIPLINE POWERS PROGRESS

INDIVIDUALISED NUTRITION

When it comes to eating to support functional training, Gabs says everyone is different. “As such, a healthful diet is one tailored specifically to your body’s needs. A healthful diet will include an effective macronutrient split, but the exact ratio would vary from person to person. I wouldn’t consider a diet that excludes any macronutrient as healthful.”

Within her individualised approach to nutrition, Gabs includes EVOX supplements, particularly to support her training.

“They provide the correct nutrition to increase my energy, performance, endurance and recovery time, which are all important factors to any athlete.”

Gabs is now actively working to develop her social media presence to build her brand into one that is purely online.

GABS’S DAILY SUPPLEMENT PLAN INCLUDES:

As a fitness professional and competitive athlete, Gabs has learnt numerous lessons during her journey, the most important of which is that progress is not linear.

“You will not always progress at a steady rate. Some months will be incredibly difficult as progress slows while other months will be incredibly motivating when you experience rapid gains. It is so worth it to stay disciplined during the difficult times when motivation is lacking.”

“I try to be as transparent as possible on social media so that people can relate to me. I show the good, the bad and the in-between to portray a realistic picture of my training. I try to connect with users on a personal level because nobody is as perfect as their social media makes them out to be. I engage with my followers and help out wherever I can.”

Ultimately, taking her business online will give Gabs the ability to do what she loves and have time for her family.

“There’s nothing in this world that I’d like more than to have children and be able to be actively present in their lives.”

EVOX Bar (either protein or energy bar) as a morning snack.

EVOX Iso-Frost whey isolate protein shake (early afternoon).

EVOX BCAA & EAA Amino Energy as a pre-workout supplement.

EVOX Amino Hydrate as an intra-workout drink to stock up on any essential amino acids.

EVOX Advanced Whey Protein shake immediately after training to support muscle recovery.

Whey protein prices on the way down

There’s good news on the way as whey protein supplement prices are coming down following sharp rises in 2021 and 2022. After peaking in mid 2022 globally, traded commodity prices for whey protein concentrate and isolate started their downward trajectory, with a major dip in November. By February 2023, prices for raw whey protein were remarkably lower from their highs. Additional market factors have also helped to lower input costs, all of which are starting to filter through to retailers like Dis-Chem. Similar developments have helped to address the creatine shortage that drove up prices last year, with supplyside pressures easing enough to see lower prices paid at the till.

WHEY PROTEIN PRICE PRESSURES

After the cost of freight and transport surged during and after the pandemic – increasing more than five-fold since 2018 – the resultant shortages in raw materials, including packaging and other raw ingredients, started adding upward pressure on prices. Cheese production (which is where the supplement and food manufacturing sectors get the raw material to make whey protein powder) also fell in 2020, which introduced supply-side pressures into an already complex market. The global supply chain

crisis, coupled with higher demand for whey protein supplements and protein-enriched functional foods, started pushing prices higher in 2021.

And input costs in the whey production process surged again when Russia invaded Ukraine as fertiliser prices spiked, which increased the cost of feed for dairy farmers.

As a result, prices of raw whey protein concentrate (WPC) and whey protein

POST-PANDEMIC BOOM

more people hit the gym to get fit and healthy

isolate (WPI) more than doubled over a 12-month period.

In South Africa, a weaker rand against global currencies including the dollar and euro, added to the rise in import costs on raw materials and international brands.

In terms of creatine, the postpandemic boom in demand as more people hit the gym to get fit and healthy, coupled with global supply chain issues due to reduced production capacity, drove prices higher for this effective and popular muscle-building supplement.

PAYING MORE AT THE TILL

When the filter-through effects hit retailers, whey and creatine products in South Africa initially spiked – whey prices jumped substantially at the end of 2021 – with additional price increases implemented as markets tightened further during 2022. The price increases also affected other products that contain whey, including ready-to-drink shakes, meal replacement and diet protein powders, protein bars and functional foods such as cereals, snacks and baby formula. Pre-workout products and anabolic protein blends that include creatine in the formulation were also affected.

PROTEIN

According to data from commodity price analyst Mintec, the downward price trend is due to multiple market fundamentals, including reduced consumer demand due to the impact of the price increases, the costof-living crisis caused by high inflation, and the rising popularity of alternative options to whey such as plant-based and blended protein supplements. Global supply chain constraints have also eased, improving whey availability globally while milk collection surpluses since the last quarter of 2022, and a renewed focus on cheese production by dairy farmers, have contributed to steady whey powder production in key global producer markets, according to Mintec data. With regard to creatine, as more manufacturing capacity has come back on stream, particularly in China, global supply has increased, which has been a positive development for prices.

the coming weeks.

Thankfully for health-conscious eaters, gym-goers and athletes, the prices of creatine, whey protein powder and other products that contain these ingredients are set to drop, and at a time when food price inflation remains red hot.

3 INGREDIENTS TO LOOK FOR IN A

PRE-

WORKOUT SUPPLEMENT

When it’s time to hit the weights room, those looking to boost their performance and get a physical edge prime their bodies and minds with a pre-workout supplement.

These popular supplements are specially formulated with a combination of effective ingredients that can increase energy, enhance exercise endurance and boost workout capacity. Look for these three ingredients in your favourite pre-workout to get the boost you need before training to take your performance to the next level:

NITRIC OXIDE BOOSTERS

Nitric oxide (N.O) boosters (also referred to as precursors) are a key ingredient to look for in a preworkout supplement as these substances stimulate the production of nitric oxide, a gas molecule that acts as a vasodilator1, which widens blood vessels and improves blood flow to working muscles during the training session. This increased blood

flow delivers essential nutrients and oxygen to working muscles, which produces the energy needed to improve endurance, strength and overall workout capacity, along with anabolic hormones that can increase strength and support muscle growth. The enhanced blood flow also facilitates the removal of

metabolic waste products, which can reduce fatigue to further boost exercise endurance while potentially improving recovery between sets and workouts.

Common N.O boosters include L-citrulline and L-arginine and/or its derivatives, such as L-arginine alpha-ketoglutarate (AAKG).

increase energy, its true super-power is the effect this popular stimulant has on your brain.

Beta-alanine is typically included in pre-workout formulations for its potential to boost workout performance by delaying neuromuscular fatigue and extends time to exhaustion2

This non-essential amino acid increases carnosine, which is a substance that acts as a lactic acid buffer in muscles. By keeping levels of this byproduct of intense exercise in check, lifters can push out the point when their muscles start to fatigue so that they can push harder and train for longer periods. The resultant increase in training density and overall volume often translates into better improvements in endurance, increased work capacity, and enhanced overall performance during highintensity activities.

BETAALANINE CAFFEINE

Research3 affirms that a moderate dose of caffeine (3-5mg/kg body weight) taken an hour before hard training significantly increases performance compared to a placebo.

But, while many people revere caffeine for its potential to

This psychoactive compound is proven3 in its ability to increase alertness, focus, and energy levels by blocking adenosine receptors in the brain, which helps prevent drowsiness and promotes wakefulness. More importantly, studies4 show that those who take caffeine experience a significant decrease in subjective fatigue and perceived effort. With the brain operating as a central governor for the neural regulation of effort and fatigue during exercise5, any substance that reduces perceived effort can increase your workout capacity and extend time to exhaustion.

Caffeine also has a more direct impact on energy as it stimulates the release of adrenaline, a hormone that activates the body’s fight-or-flight response, leading to increased heart rate and blood flow. This boost in cardiovascular activity can enhance exercise performance, elevate energy levels, and potentially improve endurance.

TIME YOUR INTAKE

It’s clear that anyone who wants to benefit from vastly improved workout performances can increase mental alertness, boost physical energy levels, enhance strength and improve intra-workout recovery with a well formulated pre-workout supplement.

It’s always best to stick to label recommendations on dosing and timing, but most products are taken 20-30 minutes prior to training for optimal results. So drink up and power through that session!

* To view references for this article, please visit www.livingfit.co.za/issue19/references scan the QR code on page 7

Best taken 20-30 minutes prior to training

2.6% MORE RED BLOOD CELLS

Heat training can benefit endurance athletes by boosting red blood cell production, suggests new research conducted in Norway. The researchers made participants layer up while training over five weeks, wearing a wool base layer, nylon jacket and a down jacket while cycling, which resulted in a 2.6% increase in their haemoglobin mass.

“FALL DOWN SEVEN TIMES, STAND UP EIGHT.

ENDURA

Did you know

You use 200 muscles to take a single step forward.

115.7 seconds

Researchers have found that the more active a person, the higher their pain tolerance compared with those who hardly exercise. In the study, people who regularly exercised kept their hand in 3ºC water for 1 minute 55.7 seconds on average during a cold pressor test – a common approach to measure pain tolerance – compared with 99.4 seconds on average for the least-active participants.

*Study published in the journal PLOS One

NCE

Asana

your performance

Want to improve your endurance performance? Downward dog may help... In a recent study, researchers found that participants who performed yoga “had statistically significantly higher VO2 max per minute and better PFI (physical fitness index), BHT (breath holding time) and 40mm Hg endurance values”.

*Kothari R, Mittal G, A P, et al. (April 29 2023) Exploring the Effect of Yoga on Exercise Endurance As Assessed by Cardiorespiratory Efficiency Tests in Exercise Physiology Laboratory: A Pilot Study. Cureus 15(4): e38283. doi:10.7759/cureus.38283

ASK THE PROS

Lactate threshold training is a hot topic in endurance circles right now. What’s all the hype about?

Lactate-guided threshold training is not a new concept and has formed the cornerstone of endurance training for years.

However, its application and effectiveness in training plans has gained renewed interest thanks to groundbreaking work (and other-worldly racing results) by Norwegian athletes and their coaching teams.

IMPROVING AEROBIC AND ANAEROBIC FITNESS AND LACTATE THRESHOLD MAKES ATHLETES MORE EFFICIENT AND BOOSTS FATIGUE RESISTANCE

The Norwegian hype machine

Numerous athletes from this small Scandinavian country have delivered standout performances using what has become known as the Norwegian training model1, which is built around controlling training intensities by directly monitoring lactate levels (using a lactate monitor and testing blood samples from your finger or ear throughout the session).

Kristian Blummenfelt, the 2020 Tokyo Olympics triathlon gold medalist and 2022 Ironman 70.3 World Champion, 2022 Ironman World Champion and two-time Ironman 70.3

Kabelo from social media

World Championship Gustav Iden, and 1,500m Olympic gold medallist and record holder Jakob Ingebrigtsen, use this method. The way these high profile athletes have dominated racing over the past few years has caused many in the broader endurance industry to sit up and take a closer look at lactate threshold training.

Defining the lactate threshold

When discussing threshold training, you may hear different terms used to define it, including lactate threshold (LT), lactate inflection point (LIP), anaerobic threshold (AT) or, less often, ventilatory threshold.

WHAT IT MEANS

In general, they all describe a point during physical activity when the intensity of exercise leads to an accumulation of lactate in muscles. Basically, your LT is the

point during exercise when the intensity of your effort forces your body to switch from aerobic to anaerobic metabolism to sustain that activity.

Our aerobic energy pathway is our dominant energy system. It can fuel sustained low to moderate intensity activity, which is generally below 65% of our maximum heart rate.

It does this by metabolising both carbohydrates and fats into usable energy at a cellular level, in structures found in muscle cells known as mitochondria.

This metabolic process (known as aerobic respiration) can only occur with sufficient oxygen. One by-product produced during this metabolic process is lactate (along with other exercise metabolites like hydrogen ions).

When we exercise at or below our LT, our body can recycle that lactate to produce more energy while removing any excess lactate produced faster than it builds up.

Pioneered by Olympian, doctor and coach Marius Bakken, the Norwegian training model follows a high volume training plan (150-180km a week of running1, for example), with a large proportion performed at an easy pace (zone one). Athletes perform the majority of their intense sessions at or just below their lactate threshold (zone two), and a small proportion of their training in zone three (above threshold).

The unique element in this approach is not necessarily training at lactate threshold, but rather performing two lactate threshold workouts a day, twice a week (normally on Tuesday and Thursday), with an additional shorter zone three workout on a Saturday, with a long training run or ride on Sunday. The remaining training sessions are done at recovery or easy pace.

THE METABOLIC PROCESS TURNS USABLE CARBOHYDRATES AND FATS INTO ENERGY.

THIS CAN ONLY OCCUR WITH SUFFICIENT OXYGEN. ONE BY-PRODUCT PRODUCED DURING THIS METABOLIC PROCESS IS LACTATE.

The Norwegian training model explained:

Enter the red zone

However, when the metabolic demands of the activity rise, the body is no longer able to supply sufficient oxygen to support the oxidative (aerobic) energy pathway. At this point, our bodies switch to the anaerobic energy pathway and can only metabolise glucose for energy. In this zone (zone three in the Norwegian model or zone five in the standard heart zone charts), lactic acid starts to build up at a faster rate than the body can remove it. This is what endurance athletes call the red zone, because it is difficult to sustain efforts in this zone for longer than a few minutes. And when lactate levels rise, fatigue sets in and you slow down. While this point is different for everyone based on genetics, physiology and conditioning, the effects are the same.

Increasing capacity

And this where lactate threshold training comes in. By systematically including interval sessions, fartleks, hill repeats or progressive efforts in a training plan, athletes can train at or near our LT for short periods, with select sessions pushing above this threshold. Over time, our body will adapt to the metabolic demands placed on it during these training sessions, which raises our lactate threshold. Ultimately, these training adaptations push out the point where athletes start to fatigue, as the body more effectively buffers and removes lactate, which increases our endurance capacity

and improves our fatigue resistance. In other words, a higher LT allows athletes to sustain higher exercise intensities for longer periods before reaching that tipping point.

And when you train at the correct intensity – at or slightly below your lactate threshold – athletes experience the physiological adaptations that improve aerobic and anaerobic fitness and lactate threshold that make them more efficient, but don’t accumulate fatigue excessively. This means athletes can perform another highintensity session a few days later (or hours in the Norwegian model).

Scientific support

As it relates to endurance activities, this increased capacity shifts your LT (expressed as a percentage of your VO2 max) to the right (improves it).

To better illustrate this effect, before a training block that targets an increase in anaerobic work capacity, an athlete may have a lactate threshold at 70% of VO2 max. With the right training intensity and volume, the athlete could shift their LT to as much as 85% of VO2 max (studies suggest that the potential increase ranges from 5-22%2,3).

That difference equates to your increased endurance capacity due to the correct application of threshold training, which enables an athlete to run or ride at a higher absolute speed with a lower metabolic cost.

AND WHEN YOU TRAIN AT THE CORRECT INTENSITY, ATHLETES EXPERIENCE THE PHYSIOLOGICAL ADAPTATIONS THAT IMPROVE AEROBIC AND ANAEROBIC FITNESS AND LACTATE THRESHOLD THAT MAKE THEM MORE EFFICIENT, BUT DON’T ACCUMULATE FATIGUE EXCESSIVELY.

RIGHT-SIZE YOUR TRAINING LOAD FOR BETTER PERFORMANCE

UNCOVERING THE IDEAL REPETITION CONTINUUM FOR ENDURANCE ATHLETES

Astrongathlete is an efficient athlete, but there are differing opinions on the best ways for endurance athletes to develop sport-specific strength. Endurance athletes who engage in some form of strength training benefit from improvements in movement efficiency and economy as a stronger body allows you to maintain proper form for longer. These attributes make athletes more efficient as they expend less energy at higher intensities due to better movement patterns...

A strong athlete can also generate more power with every stride or stroke as strength training builds stronger individual muscle fibres, making each contraction more forceful. Stronger muscles are also more resistant to fatigue.

And strength training improves neuromuscular coordination, which increases the speed and efficiency of muscular contractions. In addition, a stronger body can handle higher training volumes or more intense workouts during training blocks, which reduces your injury risk and should translate into better performance on race day.

EVIDENCE-BASED BENEFITS

A large body of research affirms the benefits associated with strength training for endurance performance.

For example, a 12-week study1 that looked at the effects of running-specific strength training alone, endurance training alone, and concurrent training on recreational endurance athletes, affirmed that “running-specific strength training enhances maximum and explosive strength and RE (running economy)”.

And a systematic review2

LIFT HEAVY

In this regard, the repetition continuum theory suggests that lowload, high-rep training increases muscular endurance, which is why the conventional approach among endurance athletes is 12-15 reps using a lighter weight.

However, more research is finding that the opposite end of the repetition continuum of 3-5

published in the journal Sports Medicine showed that “strength training improved time-trial performance, economy and vMART (peak velocity maximal anaerobic threshold) in competitive endurance athletes”.

While the benefits are clear, not all forms of strength training are the same, and there are differing schools of thought about the best types of training for endurance athletes, specifically set and rep structures and the weights they lift.

reps is where athletes develop maximal strength that can deliver significant performance benefits, often in excess of the conventional approach (moderate load training, which optimises increases in muscle size, or hypertrophy, is not favoured for endurance athletes as it increases body weight).

In one such study3 published in the Scandinavian Journal of Medicine and Science in Sports, researchers concluded that

strength training can lead to enhanced long-term(>30 min) and short-term (<15 min) endurance capacity both in welltrained individuals and highly trained toplevel endurance athletes

“strength training can lead to enhanced long-term (>30 min) and short-term (<15 min) endurance capacity both in well-trained individuals and highly trained top-level endurance athletes, especially with the use of high-volume, heavyresistance strength training protocols”.

The researchers attributed the enhancements in endurance capacity to “training-induced increases in the proportion of type IIA muscle fibres as well as gains in maximal muscle strength (MVC) and rapid force characteristics (rate of force development), while likely also involving enhancements in neuromuscular function”.

MINIMUM EFFECTIVE DOSE

In terms of the number of sets and sessions athletes need a week, a novel research paper that tried to determine the most time-efficient training programs for strength and hypertrophy offers some insights into the minimum effective dose when it comes to weight training. In the study4 published in the journal Sports Medicine, the researchers determined that “strength training can be made more time-efficient

COMBINE AND CONQUER

But rather than an either-or decision, leading strength and conditioning researcher, Brad Schoenfeld, Ph.D, suggests that a combination might offer the best results.

In a research paper4, Schoenfeld and fellow author Jozo Grgic proposed a new paradigm based on emerging evidence whereby athletes achieve adaptations across a wide spectrum of loading zones.

BASED ON THIS MODEL, ENDURANCE ATHLETES SHOULD COMBINE:

A low repetition scheme with heavy loads: 1-5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM) to optimise strength increases.

A high repetition scheme with light loads: 15+ repetitions per set with loads below 60% of 1RM to optimise local muscular endurance improvements.

6

RESEARCHBACKED INSIGHTS

A meta-analysis6 published in the International Journal of Sports Physiology and Performance reviewed multiple studies to determine the best strength training principles for endurance athletes and came up with this list:

Utilise strength training at least 2 times per week.

Use a periodised training program that progressively increases one or more training variables such as volume and/or intensity.

Combine heavy strength training with plyometrics.

Do not train to failure. Combine maximal and sub-maximal training sessions.

Select exercises that are specific to the sport, do not just perform functional lifts.

Programs lasting 12 or more weeks presented the best results.

by prioritising bilateral, multi-joint movements through a full range of motion”.

More importantly, they determined that weekly training volume is more important than training frequency.

They recommended

“performing a minimum of 4 weekly sets per muscle group using a 6-15RM loading range”.

Based on the other research on the topic, endurance athletes would get the greatest strength benefit from lifting heavier weights at the lower end of the repetition scale.

DISCIPLINE AND CONSISTENCY

Ultimately, any type of strength training will deliver benefits for endurance athletes, with a comprehensive and periodised approach that combines set and rep structures that develop both maximal strength and muscular endurance the best option. However, as with all training programs, success and effectiveness ultimately hinges on adherence. Athletes who work hard, train smart and remain consistent over at least 12 weeksz will reap the performance benefits and lower their injury risk. LF

Kim LE COURT

Kim Le Court is a pro cyclist from Mauritius who rides for the Biogen-backed Efficient Infiniti Insure Pro MTB Ladies team. holds multiple African Championship titles and numerous wins at iconic road and mountain bike races around the country. In March 2023, she completed a hat-trick of consecutive race wins at the Cycle Tour was her fourth overall, which ranked her joint first on the all-time standings. Later that month, Kim partnered with teammate Vera Looser to dominate the world’s toughest mountain bike stage race, the Cape Epic secured the most prestigious win of her already impressive career.

KIM’S ABSA CAPE EPIC FUELLING PLAN

During the race, Kim used a combination of liquid and solid nutrition sources to replenish energy stores and limit the damage to her muscles during the consecutive stages over the gruelling nine-day race.

ON THE BIKE:

Biogen Real Fruit Energy Gels (Tropical flavour): Provides a convenient and tasty short-term energy boost solution.

Biogen Protein Bites (Double Chocolate flavour): Made with Biogen Iso-Whey Premium Protein for a high-quality protein snack to aid recovery and fill up with sustained energy.

Biogen Cytogen Racing Mix: A multi-stage energy drink that contains a blend of moderate and faster-releasing carbohydrates.

Biogen Carbogen: A low GI advanced formulation ideal for use during exercise that releases energy gradually while promoting glycogen storage within muscles. Enhanced with antioxidants, electrolytes and amino acids.

Biogen Energy Oats bar (Chocolate flavour): These crunchy, rolled oat textured energy bars are loaded with L-glutamine, electrolytes and phosphates, offering a tasty way to support performance.

BETWEEN STAGES

Biogen Recovergen (Choc flavour): This product supplies a combination of carbohydrates to replenish energy stores and whey to repair muscles in an effective 4:1 ratio.

Biogen Electrolytes (Blackcurrant flavour): An easy and effective way to replace electrolytes lost during physical activity. This rehydration product may also help reduce exercise-related muscle cramping.

the pros

Elite athletes fuel their bodies for optimal performance during hard training sessions and races with the same expertly formulated supplements you can find at Dis-Chem.

inside myNUTRITION POUCH

During the 2023 ABSA Cape Epic, Candice relied on bars and gels for her solid nutrition feeds during stages, with a mix of energy drinks in her bottles.

After finishing second in the iconic stage race, it has been a busy race season for Candice, with consistent results on the international UCI XCO World Cup series which is shaping up to be her best yet. After finishing 25th in the opening XCO World Cup event at Nové Město na Moravě in the Czech Republic, Candice returned to South Africa to add more national titles to her resume in early June by winning the XCO and XCC African titles in KZN. She has also finished regularly in the top 35 at other XCO races this season, including 34th at Lenzerheide in Switzerland and 22nd at Val Di Sole Trentino in Italy. Importantly, her success on home soil secured her sufficient UCI points to move into the Top 40 in the UCI World Rankings, which gained her access to the XCC sprint race series. She has taken the opportunity to notch up consistent performances to bag additional points with numerous top 30 finishes, including 20th at Val Di Sole Trentino, 24th at Leogang-Salzburgerland in Austria, and 25th at Lenzerheide.

CANDICE’S ABSA CAPE EPIC FUELLING PLAN

Biogen Real Fruit Energy Gels (Strawberry-Apple flavour): Made using real ingredients with natural flavours, and is a source of electrolytes.

Biogen Energy Oats bars: These crunchy, rolled oat textured energy bars are loaded with L-glutamine, electrolytes and phosphates, offering a tasty way to support performance.

Biogen Energy Nougat Bars: A great tasting bar with a nougat texture in your mouth, and vitamins and minerals to boost energy levels.

Biogen Cytogen Racing Mix: Support endurance performance with a blend of moderate and fasterreleasing carbohydrates ideal to meet immediate energy requirements and provide sustained energy for longer duration efforts.

Biogen Carbogen: A low GI advanced energy drink formulation enhanced with antioxidants, electrolytes and amino acids.

ON THE BIKE: BETWEEN STAGES

Biogen Recovergen: This product supplies a combination of carbohydrates to replenish energy stores and whey to repair muscles in an effective 4:1

Biogen Hydrate: Provides an optimal sports recovery drink mix powder to replace electrolytes lost during exercise and potentially treat muscle cramps.

Biogen Supreme Probiotic 9 Strain: Keeps Candice’s gut bacteria healthy and supports her immune system during hard racing or training to help her avoid a tummy bug.

Biogen Iso-Whey Premium: Candice adds this protein powder to oats or muesli for a higher protein breakfast before the stage.

the pros

Photo Credit: Tyron Bird

RACE-DAY FUELLING FOR TRIATHLETES

TRIATHLON IS A DEMANDING SPORT AS ATHLETES TRAIN AND COMPETE ACROSS THREE DIFFERENT DISCIPLINES – SWIM, BIKE AND RUN.

MEETING YOUR ENERGY REQUIREMENTS

But any seasoned athlete or coach will tell you that there are actually five core disciplines that every triathlete should master to achieve their best race-day performance – the fourth is rest and recovery, and optimal nutrition is the fifth.

Nutrition is a pivotal component in a triathlete’s race-day success, especially for longer races like the 70.3 and full Ironman events.

When racing for four hours and beyond, the wrong fuelling strategy or a poorly executed plan can have serious consequences in the latter stages of the event.

The three main components of every comprehensive nutrition plan should cover:

1 Sufficient energy to sustain your effort from a combination of solid, gel and liquid foodstuffs and supplements.

2 Finding the right timing and amount of solid, gel and liquid fuel to reduce the risk of gastrointestinal issues.

3 Optimal hydration to prevent severe dehydration while avoiding overhydration (hyponatremia).

For longer duration events, triathletes should aim to ingest 60-90 g of carbohydrates per hour1, which is roughly 240360 calories.

A meta-analysis2 published in the journal Nutrients, which reviewed current evidence concerning macronutrient intakes, hydration requirements and supplement use in endurance sports, confirmed that athletes who race for 2.5 hours or more will benefit from carbohydrate “intakes of 60–70 g/h, and up to 90 g/h if tolerable”.

This energy can come from multiple sources based on individualised factors such as preference, tolerability and differences in energy metabolism. During ultra-endurance events, a combination of solid and liquid energy sources is the ideal approach to meet your energy requirements. This can include whole foods that are well tolerated and various supplements for convenience and a more precise macronutrient and calorie intake.

With regard to supplements, the general consensus among the endurance community is that a predominantly liquidbased fuelling strategy is best, augmented with gels and bars in a mixed approach, depending on the type of event, its duration and your individual response.

The nature of the swim means it is impractical to carry fuel with you in any form or to consume it without losing momentum in the water. A sensible approach is to consume a gel, energy drink or easily digestible food source shortly before the race starts to provide a source of circulating glucose in the bloodstream, which can help to spare glycogen stores.

Athletes should aim to leverage the low-impact nature of cycling and the additional storage space on the bike to up their calorie intake and get extra fuel on board, without compromising their performance or gastrointestinal comfort. The second half of the bike leg is an important period to front-load calories and boost glycogen stores ahead of the run.

FUEL YOUR SWIM: LOAD UP ON THE BIKE: RUN SMART

As fatigue sets in after the ride and blood starts to pool in the legs on the run, the heart will work harder to pump blood to the digestive system. It can, therefore, be difficult to digest solid foodstuffs during the run. Carb sources in the form of gels and liquids are generally the most convenient and efficient at this stage of the race.

USE THE TRANSITION:

While it is important to not lose time in the transition zone, the short break as you change gear between disciplines is an ideal time to get down some form of energy. A bar, chews or a gel offer quick and convenient ways to top up energy stores before the next discipline as you can chew while you change.

While out on the bike and run, drip feeding according to a schedule is the generally recommended approach as it helps to keep energy levels stable and can support better absorption at a time when digestive function is compromised.

Clock feeding also ensures that athletes eat and drink early and often, which is advantageous in ultraendurance events as athletes provide their bodies with what it needs at the right times to perform at its best.

Avoiding tummy troubles

Consuming small amounts more frequently at set intervals also lowers the risk of gastrointestinal distress, especially as athletes are more likely to experience digestive issues during ultra-endurance events.

Many athletes experience gastrointestinal distress during ultra-endurance races primarily due to reduced digestive function as the body diverts blood flow from the digestive system to working muscles. Additionally, the jarring and repetitive nature of running or cycling can disrupt the normal rhythmic contractions of the intestines, resulting in slower transit time and potential bowel disturbances. Furthermore, the nutritional

choices athletes make during ultraendurance races can contribute to gastrointestinal distress. Consuming highcarbohydrate foods or drinks, particularly in excessive amounts or when dehydration sets in, may overwhelm the digestive system and lead to issues such as bloating, cramping and diarrhoea.

In this regard, athletes need to test and get accustomed to their fuelling plan before race day. Triathletes should use their preferred foods and supplements regularly during training blocks to test palatability and tolerance.

A drip feeding approach and taking smaller sips more often may help to prevent bloating and the uncomfortable sloshing feeling in the gut that often occurs later in a race. Avoiding foodstuffs and supplements that require more mechanical digestion later in the race, especially on the run, can also reduce your risk of tummy trouble. Use more easily digestible sources like gels and energy drinks during the latter stages of the race to compensate for the blood pooling effect in the legs. At higher effort levels, which typically set in at the end of the race, breathing also becomes laboured. In these instances, athletes may want to consider liquid-only

feeds during the latter stages of the run because chewing and swallowing can prove difficult. However, when consuming more liquid-based calories, it is important to balance intakes with electrolyte drinks aimed at maintaining hydration levels to avoid overdrinking and potential issues such as bloating and jostling in the digestive system and the risk of overhydration.

Maintain optimal fluid balance

It is important that athletes find the optimal balance with regard to their fluid intake to avoid dehydration while not drinking so much that it compromises their comfort and performance.

Previous guidelines around optimal hydration for athletes recommend staying ahead of thirst by drinking 3 litres of water a day and an extra 500ml for every 20 minutes of strenuous exercise, as many believed that dehydration was the main cause of decreased performance, particularly during endurance events.

However, if you do the maths that’s 1.5 litres of fluid every

hour during exercise. Over an Ironman-distance triathlon, athletes who follow these guidelines could consume 8-12 litres during an event.

While drinking this volume of fluid may seem logical as a strategy to stave off the performance-sapping effects of dehydration, more contemporary research3 reveals that mild dehydration, which equates to a 2-6% decrease in body weight, does not impair exercise performance in the heat.

This dated approach can also lead to a more serious condition known as exercise-associated hyponatremia, which is where serum sodium concentrations drop to critically low levels due to a shift in water balance.

Research findings4 on hyponatremia recommend that athletes drink to thirst to avoid excessive dehydration.

Alternating carbohydrate-based drinks for energy with electrolyteinfused drinks can support optimal hydration during longer events and may offer additional benefits as some evidence5 suggests that cramp sufferers can find some degree of relief from ingesting electrolytes.

Electrolytes

are minerals

– the major ones include sodium, chloride, magnesium, calcium and potassium – that control fluid balance, among other functions.

Maintaining the appropriate levels of these electrolytes in our bodies will ensure that we absorb fluid during prolonged exercise, whereas an imbalance could lead to poor absorption that results in dehydration, bloating and a waterlogged gut.

Use more easily digestible sources like gels and energy drinks during the latter stages of the race to compensate for the blood pooling effect in the legs.

BIOGEN FUELS

TEAM NEDBANK SUCCESS AT COMRADES ADELE

BROODRYK’S CONTINUED RISE TO THE TOP OF THE ULTRA-RUNNING WORLD.

After a standout debut at the 2022 Comrades marathon, where Adele secured a credible third place and was the first South African female athlete across the line, she went one better in 2023.

RECORDBREAKING PERFORMANCES

While one step up on the podium is an outstanding result, her performance on a day that saw all records tumble was even more impressive.

For the first time in the race’s history, two women finished under six hours when Adele crossed the line in a time of 05:56:26, behind winner Gerda Steyn. Adele’s time put her a mere two minutes off Frith van der Merwe’s 5:54:43 record set in 1989 (Steyn broke the record on the day, finishing in a time of 05:44:54).

NEW TEAM, NEW APPROACH

Running in the iconic green colours of Nedbank Running Club in 2023, Adele credits the support she receives from the management team as a key factor in her success.

“The Nedbank team is wellestablished and has been in the running game for years. I realised that I needed to

find a place where I wasn’t pressured and would get the support I needed to get to the next level, and Nedbank Running Club offered this stability,” explains Adele.

Adele also values the fact that the Nedbank team gives support to their runners across every distance.

“That was a major attraction for me. I am very happy with my move to the Nedbank team, which has provided everything I need throughout my preparation, from my training camp in Dullstroom through to race day.”

COACHING CONSISTENCY

Despite changing teams, Adele has remained with her trusted coach, Lindsey Parry, who she started with in June 2022 before Comrades last year.

“With only three months together before the race, we were happy with the result. Since then, we have made good progress over the last year, which definitely

showed on race day.”

Adele attributes much of her performance improvement to Lindsey’s experience, expertise and insights.

“We also make a formidable team as we are both sports scientists. He has so much experience with previous gold medal athletes and is the official Comrades coach. His scientific approach resonates with me as I understand why he structures my plan the way he does. I really enjoy him as a coach.”

As a sports scientist, Adele can also articulate feedback in a

ONEYEAR ON AND ONE POSITION BETTER. BUT THAT’S ONLY HALF THE STORY FOR ADELE

manner that enables Lindsey to make precise adjustments to her training. Her more comprehensive training approach included targeted strength training, with a focus on eccentric loading, and core stabilisation work. Two weeks prior to Comrades, Adele also went to Dullstroom for a high-altitude training camp.

LESS IS MORE

A key feature of her training plan with Lindsey is a less-is-more approach. “In 2022, Comrades was my 18th race for the year. I raced less this year, and when I entered a race, I used it as a training run that I executed according to a pacing plan.”

Adele explains that she focused on a specific aspect of Comrades during her preparation races. For example, at the Om Die Dam 50km race this year, which she won in 2022 in near-record time, she focused on her nutrition rather than aiming to defend her title.

ADELE’S RACE DAY BIOGEN SUPPLEMENT STACK:

FUELLED FOR SUCCESS

As the nutrition partner to the Nedbank running team, Adele used Biogen supplements to fuel her training and races in 2023.

“Biogen Carbogen has been an exceptional addition to my fuelling strategy. It helps boost my carb intake without bloating or that heavy feeling on race day,” says Adele.

Before speed sessions or hill training, Adele drinks Biogen Amino Power+, with Biogen Cytogen during training.

“I alternate between Biogen Cytogen and Biogen Carbogen on long runs, with Biogen Recovergen after two hours on the road and after all my runs.”

For Comrades, Adele settled on a combination of liquid feeds in the early and middle portions of the race, with Biogen Energy Gels towards the end.

“I alternated between Biogen Cytogen, Biogen Recovergen and Biogen Carbogen, with my fourth bottle containing water with a Biogen Electrolyte tab. I repeated this cycle three times – 12 bottles in total. I also drank Biogen Amino Power+ at the start and another serving at 50km.”

In terms of her nutrition, Adele changed her carb sources, opting to replace bread and other refined products like pasta with complex whole food and gluten-free options like bulgar wheat

“I also increased my protein intake during higher load training blocks, using Biogen Plant Based Protein in smoothies, protein pancakes or mixed with ice-cream for dessert to ensure I recovered properly.”

SHOE SELECTION

During Two Oceans, where Adele finished 8th, she experimented with new shoes as Nedbank has a partnership with Nike

“I ran in the Nike Vaporfly but felt they were too hard. Based on my experience, I switched to the Alphafly 1s for Comrades. They were the perfect shoe for me because they did not aggravate my Morton’s neuroma, which affects the bottom of my foot in narrower shoes.”

“While I won again, I was nine minutes slower than the previous year as my goal was different. I actually felt sick during the race so I changed my fuelling strategy for Comrades, which worked perfectly.”

TETE

MARGINAL GAINS

Her approach sparked some controversy though, as many industry commentators viewed her efforts at early-season races as an indication that her form was off.

“I knew when entering the races that I wasn’t going all out and I was expecting people to comment. But I was 100% focused on Comrades and was very happy with how these events helped me prepare for my A race,” explains Adele. Her approach paid off in the end as she took nearly 30 minutes off her previous down run time.

“Having dissected my approach from last year, we were more strategic in our preparations for the 2023 race.”

Another important factor was her consistency in training. “I didn’t get sick once throughout the build-up, which meant I didn’t take any time off.”

Adele says a proactive approach to support her immune system and recovery between training sessions was a major factor

in this regard, with Biogen Platinum supplements playing a key role.

In the end, it was all of the small elements—like consistent scientificallyplanned training, the right shoes, a better fuelling strategy and better overall recovery due to less racing —that delivered the marginal gains that resulted in such a big improvement in 2023.

Her success also earned her financial rewards, with Adele taking home R250,000 in prize money for second place and a R125,000 incentive bonus from Nick Bester Sport and Nedbank Running Club for her Comrades performance.

Adele has now set her sights on a fast marathon to improve her current personal best time before starting her preparations for her third Comrades in 2024. She is also waiting to hear if she is included in the team for the 50km World Championships in November.

“I am looking forward to next year and really hope the third time is the charm for me, especially if it is another down run.”

ADELE’S DAILY BIOGEN VITAMIN & MINERAL REGIMEN:

TETE DOES THE DOUBLE

After his breakthrough win in 2022, Tete Dijana went away and applied his now legendary work ethic to his training to come back stronger and faster than ever.

With his first full training cycle under Nedbank team coach Dave Adams, Tete delivered his best race performance to date to break the Comrades Down Run record, crossing the line in 5:13:58 in a thrilling sprint finish.

FINE-TUNING A WINNING RECIPE

Tete says that he didn’t change much from the approach that earned him the win in 2022. “I followed a similar training plan as last year, the only difference was that I had a full year to prepare under coach Adams.”

This build included a world, continental and South African record at the Nedbank Runified

Breaking Barriers 50km race in Nelson Mandela Bay in February. Dijana crossed the line in 2:39:03 after going through the marathon mark in a blistering 2:12:37, which was a new PB for him.

“I got injured after the Runified 50km race, so lost three weeks of training. I felt under pressure as I fell behind the guys in the training group, who did more long runs than me,” admits Tete.

“But I think the conditioning I developed for the world record attempt carried me through and I was able to build on that to arrive at Comrades in my best shape ever.”

Tete says the three weeks in the high altitude training camp was a key component in his success on race day.

THE NUTRITIONAL EDGE

Tete also added more protein to his diet, with Biogen Iso-Whey a more regular inclusion to speed up his recovery from the injury.

“Biogen supplements helped me a lot during my training and on race day,” says Tete.

Tete refined his fuelling approach developed for the 2022 race but kept his strategy structured around Biogen Carbogen and Biogen Cytogen drinks during training and racing.

“I drink Biogen Carbogen before races and training, and alternate between Carbogen and Cytogen every 10km on long runs and at races. I use Biogen Energy Gels in between my liquid feeds.”

Tete typically has a Biogen Energy Oats after training and a Iso-Whey Protein shake to support muscle recovery.

“I also had a protein drink at halfway during Comrades this year to help limit muscle damage on the down run. I think that helped my ability to finish faster than I did last year.”

TETE'S SUPPLEMENT PLAN:

LIFE-CHANGING PERFORMANCE

Tete’s record-breaking win was life-changing for this security guard from the North West. He R500,000 for the win, R200,000 as the first South African athlete, and a R500,000 bonus for breaking the record – double what he won in prize money in 2022.

Tete also received a bonus incentive for his Comrades performance, with Nick Bester Sport and the Nedbank Running Club adding R250,000 to his race-day earnings, on top of the R360,000 per year he receives from Nedbank.

Tete is busy preparing for the Sanlam Cape Town marathon in October, where he plans to run a personal best. Based on his result, Tete may look to make the team for the 2024 Olympics in Paris to compete in the marathon.

TETE’S WEEKLY TRAINING SCHEDULE:

MONDAY: Easy recovery run

TUESDAY: Track (morning) and easy run (afternoon)

WEDNESDAY: Tempo long run (morning) and easy run (afternoon)

THURSDAY: Track (morning) and easy run (afternoon)

FRIDAY: Hill session (morning) and easy run (afternoon)

SATURDAY: Speed work or tempo session (morning) and easy run (afternoon)

SUNDAY: Long run (morning) and easy run (afternoon)