DCLF Issue 12 -Spring 2021 by Dis-Chem Living Fit

FACE OF FITNESS

UNIQUE BLEND OF DIGESTIVE ENZYMES THAT AIDS DIGESTION & IMPROVES ABSORPTION OF NUTRIENTS

THIS IS ZERO CARB ISOLATE 70 FULL SERVINGS

ZERO CARBS PER SERVING

ZERO SUGAR PER SERVING

PURE WHEY ISOLATE

NEW

DCLF

summer sm oothie bow ls

Spring 2021

06 Welcome

LIVINGFIT

09 Highlights 14 Events 16 News 32 Recipes

CONTENTS

Lifestyle & Health

32 Recipes

Summer smoothie bowls

34 Recipes

Berry tasty summer treats

38 Transformation

Fundiswa continues her fat-loss journey to keep the weight off

52 Ask the pros

How to put the ‘eat’ into cheat meals

BEFORE 75kg

38 After

60 On cover

TV celeb Shashi Naidoo on life, business and how fitness fits into it all

62 Seasonal allergies

108

How to get ahead of allergies this season

66 Stress support

A supplement guide to managing your stress

70 Ask the pros

Your fitness lifestyle post-COVID

FOOD INTOLERANCE?

“Free-from’ foods to the rescue

Living Fit with Busi

Page 92

which Fitbit is your best fit?

THE FRESH START EFFECT!

64 Supplements

88 Protein absorption

74 Ask the pros

96 Unilateral workout

When and what you should clean out this spring season

Dealing with DOMS

UNILATERAL TRAINING

78 Workout activation Activation moves you should do before every workout or activity

86 A fresh start

Harness the power of ‘the fresh start effect’ to accelerate your goals

Not all proteins are equal. Find out more about the different absorption rates

How these moves improve your balance, increase strength and make you more efficient

120 WP Rugby

Unpacking the physical and nutritional demands of the EVOX-fuelled WP Rugby team

124 Plant protein

Explore the benefits of plant protein for athletes

NOW AVAILABLE IN STORE

WORKOUT ACTIVATION

Suspension trainers, bands, tubes, balls, floor sliders and more. You’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on your dream body.

dischem.co.za/livingfit 7

BUILD YOUR HOME GYM

NEW! Gym Grips

NEW!

Free workout plans

NEW! Adjustable Kettlebell

View a selection of workout videos online, or download workout plans that suit your needs.

Get fit, for life

e all choose to get active and follow a healthy lifestyle for various reasons. Many do it to lose weight and build a better body. Others chase lofty sporting goals, while some exercise for the pure enjoyment of the act itself. And, of course, there are those who choose to move their bodies every day to improve their health. For many of us, this is merely an incidental benefit, but if the pandemic has taught us anything, it is that our health is truly our most valuable source of wealth. Sadly, we never really understand the value of our health until we lose it. As many people battle COVID-19 in hospitals around the world and many survivors grapple with long COVID (read more about this on page 70), we’re increasingly realising just how important it is to achieve and maintain optimal health by eating wholesome foods and getting regular exercise. The indiscriminate nature of the virus and the numerous complications it can cause should prompt everyone, from serious endurance athletes and dedicated gym goers to couch potatoes, to prioritise their health as a proactive means to create strong, resilient bodies. We owe it to ourselves and our loved ones to do everything in our power to build resilient immune systems and support our immune response before we get sick. This means we need to make better lifestyle choices related to

what we eat and drink and how we choose to spend our time. There is a reason why many health experts today promote food and movement as effective forms of preventative medicine. Our diet is the bedrock on which we build a foundation for optimal health and enhanced resilience against disease, supported by movement and exercise, with supplements and medication there for added support when needed. A growing body of research SCAN FOR affirms this stance. For example, WORKOUT emerging research suggests that GUIDES eating a predominantly plantbased diet helped to alleviate severe COVID-19 symptoms. And a large body of evidence draws clear correlations between regular movement, from fidgeting and walking to aerobic exercise and intense interval training, and how physical activity can prevent some diseases, ease the symptoms of others, and even reverse some chronic conditions. So don’t wait until you fall ill to change your lifestyle. Take a proactive approach and choose to fortify your health, your body and your mind now with a healthy diet and lots of beneficial movement. It could save your life!

Paul

Paul McHarg Dis-Chem Health Category Manager

LIVING FIT

DCLF

LIVING

FIT

DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of

NEW BEGINNINGS Spring signifies a time of rebirth, renewal and transformation. It’s the perfect time to nurture new growth and ditch whatever isn’t working to start afresh. A great place to start is a supplement cupboard spring clean (we tell you how on page 64). It’s also the ideal time to recommit to your goals by harnessing the psychological power of the fresh start effect (page 86) and upgrade your workout with proven training techniques like unilateral exercise (page 78). Our 20 tips to transformation success will put a spring in your step (read more on page 54) on your journey to success, while a selection of SA’s top brand ambassadors deliver a colourful

dose of motivation and inspiration to fuel your desire to change. If heading outdoors as temperatures climb leaves you wheezy and congested, turn to page 127 to discover the link between exercise and allergies, with additional tips to get ahead of seasonal allergies on page 62. Keeping with the allergy theme, we unpack the popular free-from food trend that offers those with food allergies or intolerances access to various alternative food options. Lactose intolerance is also one of numerous reasons why endurance athletes might consider plant-based protein over whey (find out all the other reasons on page 124).

The Spring 2021 issue of Dis-Chem Living Fit has everything you need to use the new season to refresh your approach and accelerate your results. So go with the flow and use this transitional period to reset your mental READ IT game and upgrade your FREE. approach to training ONLINE and your nutrition and supplement plans. Enjoy this issue! The Dis-Chem Living Fit team

(Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media: Rudy Mahabeer, Craig Sevell 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.

Printed by

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

LOYALTY BENEFIT PARTNERS ABSA REWARDS:

Absa Rewards members who are also members of the Dis‑Chem Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend at Dis-Chem.

STANDARD BANK UCOUNT REWARDS:

Standard Bank UCount Rewards members can now earn and redeem their Rewards Points at any Dis‑Chem Store. UCount Rewards clients will earn up to 20%* back in UCount Rewards Points when swiping their Standard Bank card and they will also get 5%* back in Rewards Points when they redeem their UCount Rewards Points at Dis-Chem. *Terms and conditions apply. Valid in South Africa only

PLANET FITNESS: Planet

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

BESTMED: BestMed

members earn additional Dis‑Chem Loyalty Benefit Points. To activate this offer, visit the Dis‑Chem customer service desk in store with your BestMed Medical Aid Card.

DISCOVERY HEALTHYCARE: Members

registered on the Discovery HealthyCare Benefit now get up to 25% cash back in Benefit Points with HealthyCare on a range of specialised products at Dis‑Chem that will help them live a healthier lifestyle.

LEGACY LIFESTYLE: Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis‑Chem Loyalty Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/dischem. MOMENTUM MULTIPLY:

Multiply Wellness members earn points on their Dis‑Chem Loyalty Benefit Card based on their Momentum Multiply Status.

MEDIHELP:

Medihelp Lifestages members can earn relevant Dis‑Chem Loyalty Benefit Points when they register to be a part of the programme. Visit www.medihelp.co.za for more information.

SCHOOL-DAYS®: Double your

Dis‑Chem Benefit. When you’re a SchoolDays member, shopping at Dis‑Chem helps you earn education benefits which you can use towards your family’s school, college and university fees. Every time you swipe your Dis‑Chem Benefit Card, you’ll get your normal Dis‑Chem Benefit points and EXTRA to help you pay towards your family’s education fees. To link this education benefit, join School-Days for free and start building your family’s education bursary today: www.schooldays.co.za

service station just got more rewarding! Simply swipe your Dis‑Chem Loyalty Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Points. For every litre of fuel you will receive 10 Dis‑Chem Loyalty Benefit Points. You can earn points on a maximum of three swipes per day. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT POINTS.

The Dis‑Chem Foundation: The Dis‑Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis‑Chem Loyalty Benefit programme. If you do not have a Dis‑Chem Loyalty Benefit Card, please contact the Dis‑Chem careline, visit your nearest Dis‑Chem store or visit our website

www.dischem.co.za

If you would like to speak to a customer care consultant, please contact us at: Care line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 8:00 to 16:30 Email: careline@dischem.co.za Dis-Chem Living Fit

TOTAL: Filling up at a TOTAL

WHAT OUR LOYAL CUSTOMERS DESERVE

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 his/her 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 unauthorized 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.

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

OUR LOYALTY BENEFIT PROGRAMME

Because loyalty should be rewarded! Benefit even more from Dis‑Chem’s unbeatable prices by becoming a Loyalty Benefit Programme Member. Select an Interest Group and receive benefits and information to suit your specific needs and lifestyle. You can earn Loyalty Points on qualifying purchases every time you swipe your card in store at the till, or simply by shopping online. Join the Dis‑Chem Loyalty Benefit Programme by registering at dischem.co.za or by signing up in store. Also, by shopping at Dis‑Chem Pharmacies and swiping your Dis‑Chem Loyalty 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. Interest Groups include:

For Youth programme

Our new For Youth programme provides 18- to 25-year-olds with ongoing specials and benefits, all tailored specifically for their needs and aspirations. Sign up today and collect your new For Youth card to activate the benefits.

Dis‑Chem Partners

Accelerate your points with our host of banking, medical aid and pure loyalty partners. Find out more information on our website www.dischem.co.za or in store at the Customer Service desk.

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 behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID 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. dischem.co.za/livingfit 13

2021 EVENTS

947 RIDE JOBURG MTB 13 &14 November

RUN RIDE SWIM LIFT

Explore an incredible network of trails constructed inside Steyn City that are normally reserved exclusively for residents. The trails are diverse with around 75% single track connected via sections of gravel roads and cement golf pathways. Trails pass through grassland and lush river sections with sharp, punchy climbs. A 25km or 50km route option is available. Entries close on 5 October 2021 or once capacity is reached. Organisers will apply a first-in, last-out rule should Covid-19 regulations reduce capacity. ridejoburg.co.za

947 RIDE JOBURG 21 November

Experience why it is called the City of Gold by riding 97km through the streets of one of Africa’s busiest cities. It’s the same adrenaline-pumping challenge, but with exciting changes for the 25th edition. Nasrec/FNB Stadium will host the race start and finish. A new, slightly longer 97km route will showcase Joburg like never before. Ride as an individual, in a team or for a worthy cause. Entries close on 5 October 2021 or once capacity is reached. Organisers will apply a first-in, lastout rule should Covid-19 regulations reduce capacity. ridejoburg.co.za

All events subject to change based on evolving State of Disaster regulations and lockdown restrictions. Please refer to event websites and social media for up-to-date info. 14 Dis-Chem Living Fit

HIGHLAND GATE TRAIL RUN 25 September

Nestled in the Steenkampsberg mountain range near Dullstroom, the beautiful Highland Gate Golf & Trout Estate offers stunning trail running in pristine nature. Crystal clear streams, trout dams, spectacular views and lovely trails will give trail runners a true trail running experience. Make this a weekend for the whole family! Relax after the race in the beautiful race village overlooking the valley. Good food, craft beer and a fully licensed bar. Due to Covid rules and regulations, entries will be limited to 500 participants in total. www.wildtrail.co.za

CAPE TOWN CYCLE TOUR

10 October (provisional)

SEE MORE EVENTS

The most beautiful bike race in the world circles the Cape Peninsula, starting and finishing in the shadow of Table Mountain, one of the seven natural wonders of the world. To ensure compliance with national Covid-19 regulations, the race will include a revised format and significantly reduced participants. Entries for the 43rd edition of this iconic bike race are limited to 18,000. capetowncycletour.com

BEET IT SPORT #BEETYOURBEST TRAIL RUN CHALLENGE SERIES 25 September and 23 October

Taking place at the beautiful Blaauwklippen Wine Estate in Stellenbosch, the Beet It Sport #BeetYourBest Trail Run Challenge boasts two exciting Trail Run events. The first event will consist of an 8km route, while the second event will feature a 12km route. Although the routes will differ, both will highlight Blaauwklippen Wine Estate’s most iconic trails. Trail runners who complete both events will receive a limited-edition Beet It Sport Event Performance T-shirt. www.stillwatersports.com

5km & 10km Peace runs, as well as the12km & 22km trail runs.

SANLAM CAPE TOWN MARATHON 16 & 17 October

The Sanlam Cape Town Marathon is a prestigious global city race open to a range of running enthusiasts from elite athletes to social runners. This festival of running includes a marathon, 5km &10km Peace runs, as well as the12km & 22km trail runs. Entrants will take in the famous natural beauty of Cape Town’s mountains and sea, as well as many of the city’s great attractions along the spectacular routes. capetownmarathon.com

2021 IRONMAN AFRICAN CHAMPIONSHIPS 21 November

Nelson Mandela Bay will once again host Africa’s most renowned triathlon. Experience the breathtaking swim, bike and run courses and the South African spirit at this postcard-perfect beachside destination. Entries for the Biogen-backed 2021 African Championship have already reached capacity. www.ironman.com

dischem.co.za/livingfit

NEW IN STORE

NPL launches new Hustle energy drink

NPL launches Body Evolution 12 Week Challenge The challenge starts on 13 September. This is going to be an epic challenge and the prize value is sitting at more than R95K.

new NPL Anarchy NPL is looking to change the energy game with its new Hustle supercharged energy drink. Hustle contains nootropics, which offer consumers enhanced mental focus and cognitive function, improved concentration, along with increased energy but without the crash. “We’re one of the first

energy drinks in the world to incorporate the nootropic Alpha GPC. It benefits individuals with mental clarity, energy and extreme productivity, without the crash and sugar,” explains John

van den Berg, Director of NPL. For more information, visit hustleenergy.co.za, Hustle is available from select Dis-Chem stores and online in three tasty, refreshing flavours including Halo, Yellow Jacket and Envy.

Push past your boundaries and break away from the ordinary with NPL Anarchy. This fully loaded high-impact preworkout contains four powerful stacks, including a neuro-focus stack to boost energy, stamina and endurance, increase mental focus and deliver intense muscle pumps and vascularity, while aiding recovery and hydration. Available in Strawberry Sting, Red Dragon and Apple Candy flavours.

Safety and value in one box Get protection and added value in one box with the new special edition Nano Wave mask set. Each box contains two reusable masks, now at a reduced price. The masks are re-usable for 30 days, providing superior comfort.

NOW LIVE

Youthful Living Banana Chips The brand’s new super food Banana Chips range is made from bananas and 100% macadamia nut oil. The chips are high in potassium and resistant starch, with no gluten. Available in Sweet Chilli Tomato, Sour Cream & Chives and Salt & Vinegar flavours.

daily

dischem.livingfit.co.za We’ve partnered with the world-renowned SWEAT 1000 crew to give you access to their SWEAT 1000 App or SWEAT 1000 Live on Instagram. Choose from up to 5 daily Live workouts and more than 500 on-demand workouts that you can do in your own time in the comfort of your own space. As a Dis-Chem Benefit member, you’re getting rewarded for staying fit. Unlock this exclusive member benefit for the small fee of R100 a month, and get your online workouts anywhere and anytime you want them!

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

Is this health and fitness tracker for you? See page 34 where we compare the Fitbit Charge 4 and Fitbit Versa 3

Health & fitness trackers

dischem.co.za/livingfit 17

new USN launches Wellness range

Apple Cider Vinegar

The USN Wellness supplement range aims to support a holistic approach to health and wellness by providing your body with vital nutrients, as well as substances for cognitive care to ensure that the mind and body perform optimally. The range includes:

NEW IN STORE

Formulated with chromium picolinate and Gotu Kola to aid weight loss by reducing cravings and stabilising blood glucose levels, while also boosting your mood. Contains the ‘mother’, along with antioxidants.

Super Immune Powder: An immune-boosting formulation with 1000mg vitamin C, antioxidants and alkalising minerals, which assist the body’s immune response, protect against the effects of free radicals and combat excessive acidity in the body.

18 Dis-Chem Living Fit

Switch OFF: An advanced nootropic sleeping aid that helps induce sleep and enhances restful and restorative sleep. You won’t experience nextday sluggishness, while benefiting from nextday mental performance, along with less anxiousness and stress.

Switch ON: A cognitiveenhancing nootropic supplement that also protects your vision from free radicals and blue light damage. Supports mental alertness and increases energy, mood and motivation to help you mentally perform at your best.

Get more with USN’s Super Value Pack Get more from every bottle of USN’s best selling fat burner, USN Lipo X Gold. Now available from select Dis-Chem Pharmacies, the USN Super Value fat loss pack gives you a bulk special of a USN Lipo X Gold PLUS a USN CLA 90s, a FREE one-month Planet Fitness access voucher, as well as an eating plan. You get everything from just R399.

FUEL YOUR GAINZ

ADVANCED GROWTH FORMULA

5174KJ ENERGY

54G

PER SERVING

An ideal solution for those with a fast metabolism or that battle to gain weight. Primal Mass Gain supplies macronutrients and much needed building blocks to add size.

PROTEIN

261G CARBS

7.1G FATS

AVAILABLE IN CHOCOLATE, VANILLA AND STRAWBERRY 4KG AND 1KG

EXCLUSIVE TO

www.primalsa.co.za

I primalsportsnutrition f Primalsa

NOW AVAILABLE IN 4KG & 1KG

D LIMITE N IO EDIT A delightful surprise in Biogen Lean Whey tubs

Turkish Delight Lean Whey Delight your taste buds with the latest whey flavour innovation from Biogen.

INNOVATIONS

Look for the limited edition Biogen Lean Whey in Choc Turkish Delight flavour at your nearest Dis-Chem store! Support lean gains with this high protein meal replacement. Added chromium and N-Acetyl-L-carnitine help to curb hunger, boost energy levels and improve fat metabolism.

Biogen Arthro Gen

For those who struggle with or are sensitive to dairy, Biogen Lacto-Rase has you covered. The product

Biogen B-Burst Liquid Sachets Get your daily dose of B complex vitamins from your trusted and (super tasty) flavoured Biogen B-Burst supplement, now available in convenient sachets. Your body requires B

vitamins for various functions, including energy production, maintaining healthy skin and mucous membranes, and supporting nervous system function. Available in Blood Orange and Cherry Cinnamon flavours at select Dis-Chem stores nationwide.

20 Dis-Chem Living Fit

Biogen Lacto-Rase

Find relief from osteoarthritis symptoms with Biogen Arthro Gen. Adding to the brand’s extensive joint support offering, this latest addition to the Platinum range provides relief from osteoarthritis symptoms to help manage pain and mobility issues.

includes ToleraseTM, a digestive enzyme specifically designed to ease gut health issues arising from a sensitivity to lactose found in many dairy products. This is a suitable product to combine with Biogen’s Supreme Probiotic for a healthier gut and better general digestive health. It’s legen, wait for it, dairy!

NEW FITBITTM LUXE

NEW IN STORE

new

New Racefood Coffee Bean Bar

Racefood’s new Coffee Bean bar has just hit Dis-Chem store shelves. This new bar is packed with real ground coffee to deliver an extra kick for when athletes need it most, without any artificial flavours or preservatives. This athlete-engineered nougat-based bar is packed with real nutrition, farm eggs and hand selected macadamia nuts, both known for their slow-release energy, to help maximise endurance. It’s real energy, real fast! These bars are conveniently wrapped in a swift tear strip for easy eating on the move. Racefood is a clean living brand that produces real food sports nutrition that tastes great. Keeping it real, one bar at a time.

EVOX 100% Advanced Whey now in Banana Milk Bottles flavour It’s the newest taste sensation to land on Dis-Chem store shelves. EVOX’s 100% Advanced Whey is now available in a new Banana Milk Bottles flavour. Not only does it taste

like your favourite childhood treat, but each serving contains a fastuptake tri-blend of whey isolate, concentrate and hydrolysate that delivers 23g of protein, 11g of EAAs and 5.3g of BCAAs to speed up muscle recovery and aid lean muscle maintenance.

EVOX Alpha Raw Lean Muscle Gainer Looking for a clean source of carbs and protein to fuel lean muscle gains? Then try EVOX’s new Alpha Raw Lean Muscle Gainer. Each

serving delivers 31g of protein and 63g of carbohydrates derived from

oats, rice, peas and potatoes to fuel growth and gains, build strength and endurance and aid recovery. Contains no added sugar or soya. Available in a Cocoa flavour from select Dis-Chem Pharmacies.

Guilt-free sipping with EVOX Zero Calorie Flavour Infusions Adds some flavour to still or sparkling water without the guilt thanks to EVOX’s Zero Calorie Flavour Infusions. With no calories or aspartame, you can meet your daily hydration needs the flavoursome way by turning bland water into a range of flavours, including Orange Splash, Apple Crush, Red Berry or Peach Ice Tea.

dischem.co.za/livingfit 21

new

Biogen expands Junior range

NEW IN STORE

Support your entire family’s immune defences with Biogen’s wider Junior offering. The range already includes:

Biogen Probiotic Drops: Helps to improve and restore the microbial balance in your child’s digestive system. This product may improve the balance of flora in infants, when ingested on a regular basis.

Biogen Multivitamin Gummies: The latest addition to the Biogen Junior range delivers a broad spectrum of essential vitamins and minerals to support healthy growth and development, all packed in tasty tropical flavoured, gluten-free chewables. Vitamin A contributes to the maintenance of normal vision, vitamin D contributes to the development and maintenance of healthy bones and teeth and, together with vitamin C, supports and maintains a healthy immune response.

Biogen Zinc-mune Junior: A sugar-free syrup for children available in a delicious Raspberry flavour, which offers a tasty way to boost your child’s nutrient intake with additional zinc to support immune function and promote healthy skin. Coming soon: Look out for Biogen Junior Probiotic Chews (dropping late 2021) and Biogen Junior MultiMune Syrup, a new daily kiddies’ multivitamin syrup launching in early 2022.

22 Dis-Chem Living Fit

Youthful Living proteininfused nut range grows More of your favourite nuts are now protein infused thanks to Youthful Living’s expanding functional foods range. Look out for

two exciting new variants at your nearest Dis-Chem store soon! Youthful Living Protein Pecan Nuts are a great high-protein, low-carb snack, with only 1,4g of carbs per pack. Youthful Living Protein Cashew Nuts offer a great protein content and only 3,4g of carbs per pack. Youthful Living nuts are keto and vegan friendly and are free from gluten and palm oil.

NEW IN STORE

NPL Joint Support NPL Joint Support is an advanced joint and bone health supplement that may enhance joint mobility and strength and may provide relief from joint pain. Included antioxidants help

to reduce inflammation to support recovery between training sessions. Contains 2000 mg of Cissus Quadrangularis, 150 mg of Boswellia Serrata, and 100 mg of Grape Seed Extract, along with 100 mg of vitamin C and 150 mg of magnesium.

GET10 %

BACK

NPL ZMA NPL ZMA® is an anabolic mineral combination of zinc, magnesium and vitamin B6 in a ratio to aid recovery, sleep, and boost immunity. ZMA® may also

enhance muscle strength and endurance while improving healing and tissue repair.

SEE PAGE 16

Planet Fitness members earn 10% back in Dis-Chem Benefit rewards when purchasing *Exclusively available at Dis-Chem Pharmacies. T’s and C’s apply. www.dischem.co.za/planet-fitness dischem.co.za/livingfit 23

Oats-so healthy QUARANTINE 15 Lockdown

restrictions, selfquarantines and shelter-at-home orders due to COVID-19 have resulted in excess eating and more stress, which caused weight gain that people have dubbed the “quarantine 15” – the extra 15 pounds (7 kilos) we’ve added during the pandemic.

A study published in the journal Nutrients affirmed an important health benefit associated with eating oats – oats contain beta glucans, a water-soluble dietary fibre that has a beneficial role in improving your insulin response.

EATING NUTS twice a week is associated with a 17% lower risk of death from cardiovascular disease, according to research presented at the 2019 World Congress of Cardiology.

LIFE 2 ways ‘plant-centred’ eating benefits your health

According to research presented at the Nutrition 2021 Live Online conference, a plant-centred diet that includes fruits and vegetables, whole grains, nuts, seeds, low-fat dairy and fish while limiting red and processed meats, sugary treats, salty snacks and soda can:

1. Improve heart health to reduce cardiovascular disease 2. Lower stroke risk

STYLE “YOUR BODY HEARS EVERYTHING YOUR MIND SAYS.”

in this section EAT WELL

Diet wars...48

SMOOTHIES

Smoothie bowls...26

LIVING FIT

Functional foods...38

ASK US!

How to put the ‘eat’ in cheat...52

lifestyle

LIFESTYLE RECIPES

SPRING-TIME SMOOTHIE BOWL SENSATIONS

top it off with... ¼ orange, sliced; ¼ lemon, sliced; some almonds and Lifestyle Food Ultimate 4 Seed mix

TROPICAL CITRUS SMOOTHIE BOWL Pineapples

NOTHING SCREAMS SPRING LIKE FRESH, BRIGHT, COOL AND CREAMY SMOOTHIE BOWLS FOR BREAKFAST! 26 Dis-Chem Living Fit

are a delicious tropical fruit that contain fibre, manganese, calcium and vitamins C and B6. They also contain bromelain, an enzyme that aids with protein digestion.

Coconut milk is lactose free, which makes it an ideal milk substitute. It contains a beneficial fat called lauric acid, a mediumchain fatty acid that is easily absorbed and metabolised for energy.

Ingredients 1 cup pineapple chunks, frozen 1 cup mango chunks, frozen 1 banana ½ cup coconut yoghurt ½ cup Lifestyle Food Coconut Milk 1 cup ice cubes 1 spoon Lifestyle Food Whey Protein, unflavoured 1 juiced orange ¼ cup fresh lemon juice 2 tsp Lifestyle Food Honey

Limes are low in natural sugar but pack a great flavour punch when mixed with other sweet fruits like apples, as well as mint and other leafy greens.

top it off with...

One sliced strawberry, a bunch of red currants, 1 tbsp Lifestyle Food Granola Crunch and mint leaves

top it off with... A few fresh blueberries, some lime and kiwi slices, chopped macadamia nuts and 2 tbsp pistachios

RED BERRY SMOOTHIE BOWL Ingredients ½ cup fresh strawberries ½ cup fresh raspberries ¼ cup fresh red currants 1 serving Biogen Plant Based Protein, Berry Smoothie flavour 1 medium banana, frozen ½ cup Lifestyle Food Almond Milk ½ cup coconut yoghurt 1 tbsp Lifestyle Food Honey

Red currant berries contain naturally high antioxidant levels due to the pigmented polyphenol, cyanidin, which is found in the skin. They are also a good source of vitamins C and K, manganese and potassium.

KIWI LIME SMOOTHIE BOWL Ingredients 1 regular lime 4 key limes 1 kiwi, peeled and diced 1 small avocado 1 cup baby spinach ½ cup plain Greek yoghurt 1 serving protein powder, vanilla flavour 1 cup Lifestyle Food Coconut Milk 1 cup ice 2 tbsp Lifestyle Food Honey 1 tsp vanilla extract Pinch of salt

Kiwis

are rich in vitamin C, potassium and calcium. They also provide dietary fibre and even contain some plant protein.

Lifestyle 27

lifestyle

EAT WITH EASE THANKS TO ‘FREEFROM’ FOODS Food intolerances have become more common in recent years, which has fuelled a growing range of ‘free-from’ health foods.

FOOD INTOLERANCE GENERALLY REFERS TO AN ADVERSE REACTION TO FOOD CAUSED BY AN INABILITY OR DIFFICULTY IN DIGESTING OR METABOLISING A PARTICULAR FOOD OR INGREDIENT, RATHER THAN AN IMMUNE RESPONSE, AS IS THE CASE WITH A FOOD ALLERGY. Those who suffer from a food intolerance can experience symptoms such as bloating, gas, digestive discomfort or pain, nausea, diarrhoea and sinusitis after eating specific foodstuffs and ingredients.

SYMPTOMS OF FOOD INTOLERANCE CAN INCLUDE: DARK CIRCLES UNDER YOUR EYES NERVOUSNESS AND TREMORS SWEATING PALPITATIONS RAPID BREATHING HEADACHES AND MIGRAINES BURNING SENSATIONS ON THE SKIN TIGHTNESS ACROSS THE FACE AND CHEST BREATHING PROBLEMS - ASTHMA-LIKE SYMPTOMS ALLERGY-LIKE REACTIONS

28 Dis-Chem Living Fit

The reactions can be delayed by up to 48 hours or more, and the effects can be cumulative. Although not life threatening, the effects can have a major impact on your health. The more common culprits are gluten, which is found in wheat, barley and rye, yeast, lactose in dairy, as well as dairy-derived casein, eggs, nightshade plants (tomatoes, potatoes, eggplant, bell peppers and goji berries), alcohol, and foods high in fructose such as highfructose corn syrup, raisins, honey and agave nectar. FOOD INTOLERANCE?

Free-from foods to the rescue But thanks to innovative food manufacturing, those who suffer from common food intolerances now have a world of options from ranges such as Dis-Chem’s Lifestyle Food brand.

COMMON CAUSES OF FOOD INTOLERANCES INCLUDE: Absence of an enzyme needed to fully digest a food: A lack of the lactase enzyme is typically associated with lactose intolerance. Irritable bowel syndrome (IBS): This chronic condition may cause cramping, constipation and diarrhoea. Food additive sensitivity: Sulphites used to preserve dried fruit, canned goods and wine can trigger reactions in sensitive individuals. Celiac disease: This chronic digestive condition is triggered by eating gluten. While this condition includes an immune response, symptoms are mostly gastrointestinal and sufferers are generally not at risk of anaphylaxis.

LIKE: Lifestyle Food Almond Flour is a popular alternative to wheat flour for baking among healthconscious individuals or those with wheat or gluten food allergies or intolerances (almond flour is grain-free and gluten-free). Of course, it’s not suitable for anyone with nut allergies!

Free-from foods are simply foods made without specific ingredients like gluten, dairy or nuts, as examples. These omissions make the product suitable for those who suffer from intolerances and need to avoid certain food components. Common examples of free-from products include gluten-free breads and oats, lactose-free milk and foodstuffs manufactured in nut-free environments. Alternative products that replace common allergens also fall within the free-from food category as they offer a suitable option to consumers. These can include alternatives to dairy milk, such as Lifestyle Food Soy, Oat, Rice or Almond milks, or base ingredients like coconut or almond flour to replace the traditional options made from various grains.

More reasons to go free-from But these free-from products are not just for those who suffer from food intolerances. They’re also beneficial for anyone who wants to follow a better diet for the health benefits by avoiding specific

ingredients like refined grains or sugars. And they’re perfect to meet food preferences related to environmental sustainability, with alternatives available to those who prefer not to support dairy farming. The burgeon-

ing free-from foods category really offers something for everyone! Check out more free-from products, including those in the Lifestyle Food range, at your nearest Dis-Chem Pharmacy or online at www.dischem.co.za. LF Lifestyle 29

Q&A

3 WAYS TO

GET MORE PROTEIN

Meeting your daily recommended protein intake can prove challenging, especially if you aim to add more muscle. Use these handy tips to boost your daily protein intake and achieve your goals.

Pump up the plant protein

91G

protein A 57KG WOMAN REQUIRES 91G PER DAY

120G

protein

A 75KG MAN REQUIRES 120G PER DAY

YOUR PROTEIN REQUIREMENTS: 1.6G PER KILOGRAM OF BODYWEIGHT PER DAY (G/KG/DAY)

30 Dis-Chem Living Fit

Many of us rely on animal protein like beef, fish, chicken, turkey, venison, milk and eggs to hit our macros. Adding plant proteins to your meals, even if you aren’t vegetarian or vegan, can boost your intake. Pairing your preferred animal protein with quinoa, brown rice or oats, for example, are great additions to any meal.

Other suitable sources of plantbased protein include avocado, peas, lentils, soya beans and miso soup. You can also snack on various nuts like almonds, seeds and coconut, which all contain protein.

Drink more protein

Wheatgrass contains 17 different amino acids

By juicing good sources of plant proteins and drinking the mixture as an accompaniment to your meal can boost your protein intake at each sitting. Wheatgrass, for example, contains 17 different amino acids and is a popular ingredient in juicing recipes. You can also boost the protein content of your freshly juiced protein drink by simply adding some protein-rich superfood powders like spirulina - a tablespoon provides 4g of protein.

Soy milk has a comparable protein content to dairy milk.

RTDs provide highly bioavailable protein

Choosing protein-rich liquids for smoothies and other drinks will also deliver more protein per glass. For instance, choosing soy milk (7g per 1 cup serving) over almond milk (2g per cup) will add extra protein to your smoothie or coffee. Soy milk even has a comparable protein content to dairy milk (8g per cup). Various fortified and flavoured milk products on the market also offer beneficial protein contents. And the various tasty readyto-drink (RTD) protein supplements available at Dis-Chem stores countrywide are also helpful options. RTDs provide highly bioavailable protein in a quick and convenient prepackaged product. This means you can get a protein boost whenever you need or want, be it between meals as a liquid snack, after training or as an after-meal dessert treat.

Supplement

Using well-formulated supplements is the ideal way to boost your daily protein intake without all the stress and hassle of preparing extra meals. A protein powder supplement is a versatile product that you can use in more than just postworkout shakes. Add a few scoops to your morning smoothie or add a serving or two to your pancake, flapjack or muffin mix to up the protein content of these popular meals. You can also add BCAAs and EAAs to your water bottle to sip on at work or varsity to feed your muscles with a steady supply of amino acids throughout the day . LF

Lifestyle 31

lifestyle

LIFESTYLE RECIPES

BERRY TASTY SUMMER TREATS There is nothing more satisfying than a juicy, sweet berry on a warm summer’s morning. And by swapping unhealthy options for these sweet treats your indulgence will actually deliver a healthy antioxidant boost!

VITAMIN C

Vitamin C content of the most popular edible varieties per 100g: Blueberries – 16% Raspberries – 43% Strawberries – 97% Gooseberries – 33% Goji berries – 23% Cranberries – 22% Mulberries – 60%

BERRIES & COCONUT WATER Makes 2 servings

Ingredients

1 cup mixed berries 1 litre Lifestyle Food 100% Coconut water ½ lime (optional)

How to make it Fill an ice-cube tray with coconut water. Place a few berries in each cube holder. Spritz with lime. Freeze until solid. Serve with ice cold Lifestyle Food 100% Coconut Water

32 Dis-Chem Living Fit

Berry benefits: High in fibre High in antioxidants Rich in vitamin C Generally low in calories

BERRY BREAKFAST Makes 2 servings

Ingredients

2 cups raspberries 2 tbsp Lifestyle Food chia seeds 500ml Lifestyle Food almond milk 1 tsp of maple syrup 1 tsp vanilla pod powder (optional)

How to make it Using a blender, blend 1 cup of raspberries and almond milk. Mix in by hand the chia seeds and let stand overnight, or for a few hours to set. Add another cup of raspberries on top before serving.

Lifestyle 33

lifestyle

LIFESTYLE RECIPES

High in antioxidants

try this!

HERB & BERRY SALAD Makes 1 serving

Ingredients

1 cup mixed berries Handful rocket / spinach leaves Sliced cucumber 2 tbsp balsamic vinegar 1 tbsp hummus (optional)

How to make it Rinse all greens and berries. Place in a bowl and add balsamic as a dressing. Combine well and add hummus. Garnish with hemp seeds and Italian herbs.

34 Dis-Chem Living Fit

According to research, blueberries rank highest in terms of antioxidant activity in comparison to 40 other fresh fruits and vegetables. They get their rich blue colour from anthocyanins, which are flavonoids - compounds with potent antioxidant effects.

nutrientloaded

SUPERFOOD POWER protein power smoothie

1 medium ripe banana 1/2 cup sliced cucumber 1/2 cup sliced kiwi 1 cup non-dairy milk alternative 1 cup chopped kale 1 tsp spirulina powder 1 tbsp hemp seed powder

blend and serve! high in protein

Exclusively available at

lifestylefoodsa www.lifestylefoods.co.za

lifestyle

PROTEIN

IN EVERYTHING Support your fitness-focused lifestyle with functional protein-fortified foods

N OUR CONSTANT QUEST TO BOOST RECOVERY BETWEEN GYM SESSIONS AND BUILD MORE MUSCLE, SOME FORM OF PROTEIN IS NEVER TOO FAR OUT OF REACH. Whether it’s a convenient whey protein shake or a whole-food meal with a super-sized portion of animal protein, this macronutrient is top of mind for anyone who hits the gym to build a better body.

PROTEINENRICHED This seemingly insatiable demand for protein, coupled with a need for greater convenience in our fast-paced modern lives, has given rise to a boom in functional food innovation. While protein-fortified foods are not a new concept, the number of products that now contain added protein has grown substantially in recent years. A quick search online or a browse through your nearest Dis-Chem will reveal the scale of the protein-enriched functional foods category, which now offers a host of options for just about every meal and any taste preference.

36 Dis-Chem Living Fit

“67% CHOOSE TO CONSUME PROTEIN SNACK BARS ON THE GO, WHILE 51% HAVE MADE A CONSCIOUS EFFORT TO SUBSTITUTE TRADITIONAL SNACKS, SUCH AS CHOCOLATE, FOR HIGHPROTEIN/ LOW-SUGAR ALTERNATIVES.”

According to Euromonitor data, global fortified and functional food sales topped $267 billion in February 2020. And protein-enriched foods are at the forefront of the functional food megatrend.

A 2020 global report on sports nutrition conducted by FrieslandCampina Ingredients and FMCG Gurus found that among respondents, “67% choose to consume protein snack bars on the go, while 51% have made a conscious effort to substitute traditional snacks, such as chocolate, for high-protein/lowsugar alternatives”. These foods are marketed as a means to boost sporting performance, aid recovery from training, build muscle mass, combat obesity, curb appetite and attenuate the loss of muscle associated with ageing. They’re also really convenient, offering an immediate protein boost without having to physically add in a scoop or two of whey or plant protein before preparing a shake or meal.

These are just a few of the more widely available options in the local market:

Youthful Living Protein Almonds provide 10g of protein per serving from mouthwatering chocolate-coated nuts that are vegan-friendly.

PROTEINPACKED OPTIONS Food and supplement manufacturers are also catering to the surge in demand with a variety of protein sources, such as whey and casein from dairy, eggs, nuts, plantbased ingredients such as pea, hemp and soy and, more recently, insects. This has resulted in the evergrowing range of protein-enriched products available at Dis-Chem Pharmacies and online across various food and beverage categories, including nutritional bars and drinks, yoghurts, breakfast cereals and oats, desserts, pastas, soups, baked goods and confectionary.

Biogen Protein Bites provide a high protein snack alternative for those following an energy-controlled diet. These delicious anytime snacks are made with Biogen IsoWhey Premium Protein for a high-quality protein treat.

LF RECOMMENDS

Primal Protein Bar

USN Trust Crunch Bar

Nature’s Choice High Protein Nut Butter

Youthful Living High Protein Truffles

Youthful Living Protein Crunchies are great tasting high-protein crunchie clusters that contain only 0.9g of sugar per pack and are available in Double Chocolate and Toffee Peanut flavours. LF Lifestyle 37

lifestyle

SHE LOST

24KG

AND KEPT IT OFF FOR

3 YEARS NOW!

FUNDISWA

IS STILL ATTACKING THE FAT

I BEFORE 75kg

38 Dis-Chem Living Fit

T HAS BEEN THREE YEARS SINCE FUNDISWA USED HERBEX TO ATTACK THE FAT! SHE LOST 24 KILOS IN 9 MONTHS AND HAS KEPT THE WEIGHT OFF! Following her pregnancy in 2011, Fundiswa had gained significant weight and weighed 75kg. More worryingly, she was experiencing health problems. “I was constantly sick and suffered from chronically high blood pressure. Doctors told me that my excess weight was to blame, so I decided to do something about it.”

amazin

AFFECTING HER HEALTH

“Doctors told me that my excess weight was to blame, so I decided to do something about it.”

Lifestyle transformation

In January 2017 Fundiswa cut out alcohol, changed her diet and joined a gym. She also discovered Herbex products, choosing Herbex Attack The Fat Mix n Drink and Herbex Attack The Fat Syrup as part of her body transformation.

“The products complemented my new lifestyle and worked well. I saw changes to my body within weeks and continued to lose weight. I also had more energy, felt healthier and my skin condition improved substantially.” Since losing the weight, Fundiswa has become more confident and regained her self-esteem. “I have never been happier or healthier,” she says.

Maintain those gains “And I have managed to maintain my new lifestyle. My routine currently includes gym sessions 2-3 times a week, with regular high-intensity home workouts.”

Fundiswa also keeps to her clean eating plan, which includes three wholesome meals a day and loads of veggies and lean proteins.

“Egg salads are a regular favourite of mine. I keep cheat meals for FUNDISWA’S weekends – chicken FAVOURITE wings are my go-to HERBEX option.” PRODUCT IS

While Fundiswa admits that lockdown proved challenging, HERBEX ATTACK my weight at THE FAT 300 ML 51kg for over she believes the healthful SYRUP habits she established during three years her transformation helped now,” explains her safely navigate her way Fundiswa. through the cravings and the “Everyone lack of motivation that so many can achieve experienced due to lockdown cabin fever. their weight

“I started doing regular home workouts when gyms were closed and still really enjoy them. My skipping rope is my go-to workout. It has been easy to stick to my active lifestyle because I truly love exercise.”

loss goals and keep the weight off with help from Herbex. Thank you, Herbex for changing my life!” LF

The Herbex factor

And Fundiswa kept using Herbex Attack The Fat Mix n Drink and Syrup daily. She also added Herbex Fat Burn Herbal Tea to her daily plan. “These Herbex products have helped me maintain Lifestyle 39

CHARGE

2 Fitbit devices compared

WHICH IS YOUR BEST FIT? HEALTH AND FITNESS TRACKER

Health & fitness tracker

The Charge 4 features Fitbit’s most advanced combination of sensors and features in a health and fitness tracker. It is the first Fitbit activity tracker with built-in GPS, which allows users to leave their phone at home and access optimal performance metrics for activities like running, walking and outdoor workouts and excursions.

Features:

20+ goal-based exercise modes 7 GPS-enabled exercise modes GPS-powered in-app heat map PurePulse 2.0 advanced heartrate tracking technology Sleep Score to better understand sleep quality Smart Wake feature wakes you up at the ideal time to feel refreshed Estimated Oxygen Variation Graph Cardio Fitness Level and Score

Added benefits:

A free 90-day trial of Fitbit PremiumTM

40 Dis-Chem Living Fit

Tracking:

SmartTrack® automatic exercise tracking Active Zone Minutes 24/7 heart-rate tracking SpO2 sensor Floors climbed Female health tracking Food, water and weight logging

Water resistant: 50m Battery life: 7+ days On-device functions: Reminders to Move Spotify – Connect & Control On-screen call, text, agenda and app notifications Fitbit Pay contactless payments

Available in black/black aluminium, pink clay/ soft gold aluminium and midnight/soft gold aluminium from select Dis-Chem stores and online.

The Fitbit® Versa 3TM is packed with health, fitness and convenience features. The updated design and interface take a cue from the Fitbit Sense. These elements include softer lines, increased comfort, greater responsiveness and faster, more effortless interactions. Cross-compatible accessories let you personalise your device with a wide variety of colours and styles.

SMART WATCH

Smart Watch Tracking:

SmartTrack® automatic activity tracking Active Zone Minutes Sleep Stages to track light, deep and REM sleep Female health tracking

On-device functions:

Built-in speaker and microphone to take calls Send calls to voicemail Adjust call volume Reply to texts with voice commands Fitbit Pay contactless payments Multiple apps and clock faces to customise your experience Built-in Google Assistant or Amazon Alexia

Water resistant: 50m

Battery life: 6+ days Features:

20+ exercise modes Real-time stats during workouts In-app workout intensity map On-device GPS 24/7 heart-rate tracking with PurePulse 2.0 technology Sleep Score to better understand sleep quality Smart Wake feature wakes you up at the ideal time to feel refreshed Quick-charge

Added benefits:

A free 90-day trial of Fitbit PremiumTM Curated playlists from music partners Deezer and Spotify

*Offer valid on select Fitbit products till 30-Sep-2021 or till stocks last across selected retailers in South Africa only. Void where prohibited. Products colour & availability might vary across retailers.

Lifestyle 41

lifestyle

ON COVER

Shashi

Naidoo

LIFE IN THE FIT LANE

MOVING MORE Cover photo by Sean Levitt @sean.levitt.photographer

Take care of your body. It ’s the only place you have to live. 42 Dis-Chem Living Fit

hashi found strength from fitness during lockdown

BEYOND BEING A MODEL, ACTRESS, MEDIA PERSONALITY, BRAND AMBASSADOR AND INFLUENCER, SHASHI NAIDOO IS ALSO A SUCCESSFUL ENTREPRENEUR AND BUSINESS OWNER. Her businesses include Alushi Model Management and Alushi Aesthetics, an aesthetic laser clinic and spa, which had to close for five months when South Africa went into lockdown.

Like many South Africans, Shashi had to grapple with immense stress and uncertainty as the country navigated its way through the first COVID-19 infection wave in 2020. While circumstances got the better of her initially, once she focused more on self-care, the other areas of her life began to fall back in place. We caught up with Shashi to find out how her health and fitnessfocused lifestyle helps her as a business owner and entrepreneur.

How did the pandemic affect your various businesses?

When lockdown regulations forced me to temporarily close my businesses, I made the decision to continue paying my staff in full, along with covering my rent and other costs. We didn’t have any other forms of financial support, so like many South Africans I had to make difficult decisions and sacrifices, such as moving out of my home and back into an apartment. I am not sad about these decisions. My actions showed that I had grit as a business leader and ensured that I didn’t have to lay off any staff or close any businesses during this challenging period.

Beyond the financial implications, how did these challenges affect you from a physical, mental and emotional health perspective? Like everyone else, I was under lockdown and stuck at home. Throughout this time, I constantly had these financial and business stresses on my mind and was unable to do anything about them. Not

working out and being cooped up sent me into a depression and I started suffering from anxiety. I literally didn’t get off my couch for a month.

Eventually, I pulled myself together and decided to start moving my body, which is what finally helped me get out of my depression. That first step is the hardest, but you’re certainly not going to improve your situation by lying on the couch. I fully credit the endorphins that exercise released and the headspace it created as the reasons behind my successful recovery. When I started out, I couldn’t even do 10 lunges without losing my breath, which can make you hesitant about throwing yourself into a workout. But with commitment and consistency, I built my strength back up and I am now back in the gym, which has made such a massive difference to my physical health and mental wellbeing.

STRESSING LESS WITH SHASHI NAIDOO

Lifestyle 43

lifestyle

her words...

Living fit is so much more than just improving your outward appearance – it is a culmination of everything that makes you YOU – it is a way to be and a mantra to live by and share. What forms of exercise worked best for you to manage your stress levels?

When most people start off, they watch these typically amazing online workout videos, but this content can overwhelm anyone who hasn’t exercised before or has taken extended time off from training. I chose to start with something simple, like daily walks. A brisk walk was enough to raise my heart rate and get my cardiovascular system working. Getting a personal trainer is also a beneficial way to get back into a regular exercise routine, even if it is just for a few sessions. They can guide you and provide an effective workout plan for you to follow. Once you’ve made progress, you can then turn to the various online resources to take the next step in your workout routine. So always start small. You don’t attempt to climb Mount Everest after climbing your first small hill. It is a gradual process, even after the initial phases. Even now, I am still constantly building up my strength and fitness. I hope to be stronger at 50 than I am now at 40. 44 Dis-Chem Living Fit

What exercise approach has worked best for you during the pandemic?

Everybody is different, but what works best for me is working out in a group setting. I love HIIT workout classes, like SWEAT1000. It’s social and there is a real vibe in every session, which goes a long way to also connect you with other like-minded people. Importantly, there is a set time when classes take place. This means I know when I have to be at the gym to get my workout in. This ensures I get my session in first thing in the morning so any other commitments that invariably pop up during the day don’t prevent me from working out. It’s also my time – an early morning session means there are no other demands on my time or attention before the workday starts.

How did regular activity and exercise help you destress both physically and mentally?

There’s no doubt that exercising during lockdown has made a major difference in my life. When you are in a slump, you don’t always realise you are in that situation. When I made

the conscious decision to get up, get out and get active, I realised how important it is to set goals and have purpose for your day.

Aside from seeing the physical changes, the endorphin rush sets you up for success during the rest of your day. It’s amazing how committing to get to the gym or doing some form of exercise every day to care for your body has the potential to dramatically improve every other aspect of your life.

How do you stay motivated to exercise?

Motivation is transient. You can’t rely on motivation to get you to the gym every day. Instead, forming habits is the key to long-term success and creating a sustainable lifestyle. Having created this healthy habit in my life, I now no longer need to think about getting dressed and heading out the door to exercise every day.

Other tips on how to manage stress?

I got into a terrible habit of keeping my device next to my bed at night and would answer emails and start working if I struggled to fall asleep or woke up at night. I have made a concerted effort to charge my device overnight far away from my bed so that it is not a distraction or temptation. Rest is vital. Without sufficient sleep you’re not going to be able to manage stress. I also love a weekly massage. It helps me relax and get a good night’s rest before the week starts. I read that massage is a great way to improve your health and longevity, so I decided to add this to my regular routine and I have benefited greatly. LF

lifestyle

DIET

WARS

CALORIERESTRICTION

INTERMITTENT FASTING

Researchers aim to determine which is best for weight loss

48 Dis-Chem Living Fit

Counting calories? remember this...

1 calorie = 4,184 kilojoules (kJ).

BUT IS INTERMITTENT FASTING MORE EFFECTIVE THAN A CONVENTIONAL DIET? That’s what researchers at the University of Bath in the United Kingdom recently aimed to determine.

Our ongoing quest to find the best diet for improved health or weight loss continues to spur research into the subject. One of the more recent studies to emerge pitted an old-faithful – outand-out calorie restriction – against a popular option in the form of intermittent fasting.

FASTING FLAVOURS Now, intermittent fasting comes in a few flavours – only eating during an eight-hour period during the day, refraining completely on certain days, or drastically reducing calories on a few days of the week. Moreover, intermittent fasting advocates and followers stress that this is an eating pattern rather than a diet. This is one of the reasons why it is supposedly easier to maintain than other diets that restrict either calories, a macronutrient group, or both.

Collaborating with other research institutions in Switzerland and Taiwan, the study investigated the specific effects of intermittent fasting, calorie restriction and a combination of both. The research team monitored

baseline diet and physical activity among study participants for four weeks and then randomly allocated them to one of three groups – an energy restriction group, a fasting and energy restriction group, and a fastingonly group.

THIS IS HOW THEY ATE:

Group 1:

Consumed 75% of their normal energy intake each day.

Group 2:

Fasted on alternate days and consumed 150% of their regular calorie intake on days they ate.

Group 3:

Fasted on alternate days and consumed 200% of their regular calorie intake on days they ate.

These diets lasted for three weeks and participants underwent various lab tests before and after the intervention. In the end, the research team found that alternate-day fasting and daily energy restriction delivered similar levels of weight loss. Those on energy-restricted diets lost an average of 1.91kg at the end of the study period while the fasting and energy restriction group lost 1.6kg on average. Those who fasted without energy restriction lost an average of 0.52kg. These findings

were published in Science Translational Medicine. While the study included a small sample size of 36 participants and ran over a relatively short period (3 weeks), these findings echo those from previous research. Lifestyle 49

lifestyle

NO WEIGHT LOSS WINNER The general consensus within the scientific community is that, while safe and effective, intermittent fasting is no more effective than other diets that restrict calorie intake when it comes to weight loss.

But if overall weight loss is your main objective, then consider adding physical activity to augment the dietderived calorie restriction. The researchers concluded that reduced physical activity during calorie-restricted fasting may limit weight loss and that people should include physical activity as part of alternate-day fasting diets to get the best weight loss results.

However, some nuances emerged from the research. For instance, while weight loss from daily energy restriction mostly came from reduced body fat, those who fasted lost half the total weight from body fat and the other half from fat-free mass, which is typically muscle tissue.

rn ajor conce That’s a m who aims for anyone their body to reshape ody fat and by losing b le. apely musc building sh

HEALTH BENEFITS From a health perspective, the researchers noted that all of the groups lost similar levels of visceral fat over the study period – that’s the potentially harmful fat that encases organs in the abdomen and is linked to type-2 diabetes and heart disease.

50 Dis-Chem Living Fit

And other studies have highlighted other potential benefits related to intermittent fasting, including increased longevity and improved metabolic health. That’s why deciding which dietary approach is best boils down to your specific objectives

and your willingness and ability to adhere to the dietary guidelines. For example, some people find constant calorie restriction difficult from an adherence and motivation perspective. In these instances, consuming larger meals or higher calorie intakes on alternate days could

offer a more manageable proposition. Determining which diet is best for you might require some trial and error, but consulting with a qualified nutrition expert is generally the best approach to find the most appropriate, effective and safe approach to eating for your specific needs.

Love your body! Herbex FAT BURN PLUS Concentrate is packed with a powerful blend of 4 actives: cayenne pepper, green tea, caffeine and vitamin C. Boosts metabolism Burns fat Controls appetite Increases energy

Ingredients (each 25 mL contains the dried herb equivalent): 3947.38 mg Camellia sinensis (Green Tea), 100 mg Capsicum annuum L. (Cayenne Pepper), 500 mg Paullinia cupana (Guarana), 10 mg ascorbic acid (Vitamin C) and 100 mg caffeine. D32.3 Slimming preparation. Discipline: Combination product – Western Herbal Medicine / Health Supplement. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. +27 83 425 1868

enquiries@herbexhealth.com

www.herbexhealth.com

Q&A

HOLLOW CALORIES Food with energy but little to no other nutrition in the way of vitamins, minerals, protein, fibre or essential fatty acids

ASK THE PROS

Is a cheat meal a diet no-no or a helpful technique to aid weight loss? Vanessa, via social media

hen it comes to eating for weight loss, sustainability is the key to success. That’s why it’s often better to follow a balanced eating plan and exercise routine, as opposed to a restrictive plan that includes a list of forbidden foods. Dieting impacts both your body and mind in various ways. From a hormonal perspective, following a low-calorie diet for long periods can lower leptin levels. This hormone regulates energy intake and expenditure by signalling our brains that we have sufficient energy to meet our metabolic demands and sustain our bodily functions. Leptin works

to decrease feelings of hunger when we constantly eat sufficient calories to maintain or increase our energy stores 52 Dis-Chem Living Fit

Dieting can raise ghrelin levels while lowering leptin. The net effect is ravenous hunger that is hard to resist.

– that’s why it’s often called the satiety hormone.

Prolonged calorie restriction also impacts ghrelin, a hunger-stimulating hormone that typically decreases once we’ve eaten to turn off the hunger impulse. But dieting can raise ghrelin levels while lowering leptin. The net effect is ravenous hunger that is hard to resist.

STRATEGIC CHEATING

Including a regular ‘strategic’ cheat meal could lessen or reverse this effect with a periodic increase in calories. Commonly referred to as re-feeds, these cheat meals may help to raise leptin and lower ghrelin levels in the short term to reduce those powerful hunger pangs and shift your metabolism back into fat-loss mode.

PHYSIOLOGICAL BENEFITS ASSOCIATED WITH REGULAR, WELLPLANNED CHEAT MEALS: Improved metabolism, which can enhance fat loss. Replenish depleted glycogen stores to reduce feelings of perceived and actual fatigue so that you can train harder or more intensely.

AVOID THE SNOWBALL EFFECT When selecting your weekly cheat meal, it is preferable to spike leptin levels without eating hollow calories. The wrong option can easily undo all your hard work and commitment during the week. And uncontrolled cheating over an entire day or weekend, or daily treats, will ultimately derail your diet and exercise efforts.

For example, a study conducted by the National Weight Control Registry confirmed that individuals who follow a diet consistently throughout the week were more successful at maintaining weight loss than those who took the weekend off.

HOW TO CHEAT Junk food is often the go-to cheat meal, but indulging your craving doesn’t have to completely derail your dieting efforts. By following these simple tips you can select the best options when eating ‘bad’ foods:

SATISFYING CHEAT MEALS ALSO OFFER VARIOUS POTENTIAL PSYCHOLOGICAL BENEFITS: Reducing the stress and boredom experienced within the confinement of a strict diet by offering alternatives. Serves as an incentive to get through tough times or when cravings kick in. Knowing that you have a guilt-free cheat meal waiting for you can work wonders for your motivation. It is the respite your willpower needs before getting back to the diet grind.

1 It’s not a cheat day – it’s a cheat meal! Restrict it to one per week.

2 Have whatever you want, but control your portions.

3 Schedule cheat meals around the days when you train large muscle groups like legs and back, or have more intense or longer sessions.

The reality is that feeling deprived has sabotaged many diet plans. Let’s face it, who can survive on salads, broccoli and leg days at the gym without cravings? Cheat meals let you satisfy those cravings and boost energy levels, which may make a strict diet more manageable. LF Lifestyle 53

lifestyle

USE THE NEW SEASON TO REFRESH YOUR APPROACH TO ACCELERATE YOUR RESULTS

20 TIPS FOR A SUCCESSFUL SPRING TRANSFORMATION W

HY NOT GO WITH THE FLOW AND USE THIS TRANSITIONAL PERIOD TO REFRESH YOUR MENTAL APPROACH AND UPGRADE YOUR TRAINING AND NUTRITION GAME PLAN? After all, you’ve got roughly 12 weeks left to achieve your transformation goals and hit the beach in your best shape ever! Follow these 20 tips to feel energised, motivated and ready to shed the winter weight and tackle your new goal with renewed intensity.

STEP 1

PLANT THE MENTAL SEED

1 REFLECT

Before you set yourself the same old goal, spend a few moments reflecting on your previous attempts at weight loss. Think of what you achieved to determine what worked. Then think about what didn’t to identify specific reasons why you may have failed or highlight possible pitfalls in your approach. Write everything down. This step alone will greatly improve your chances of success.

G N I R SP ESH 54 Dis-Chem Living Fit

3 REMIND YOURSELF CONSTANTLY

Once you’ve set your goals, it’s time to commit. Take the goals that are most important to you and write each of them down somewhere where you’ll constantly see them. Be sure to write them down in the present tense or active voice. Let these affirmations serve as a constant reminder of what you’re working towards by reviewing them on a daily basis.

2 STEP OUT

OF YOUR COMFORT ZONE

While it’s important that you set realistic and achievable goals, it is also important to challenge yourself. This doesn’t mean putting insurmountable obstacles in your way, as this can negatively impact your motivation levels. However, it is important to set yourself a challenge that will continually inspire you to push your boundaries So, instead of only focusing on the achievable, stretch those targets and step out of your comfort zone.

4 ACHIEVE SOMETHING DAILY

Implement your plan with daily actions that build momentum. You don’t have to train seven days a week. Just aim to do something every day, like making a better food choice at mealtime, avoiding a temptation when it’s not cheat day, or going for a walk on your rest day to keep the body moving.

In The Gym 55

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STEP 2

THE DIET MAKEOVER 8 CLEAN UP YOUR

EATING HABITS

STOP AND REVITALISE

Write down a list of activities or tasks that you enjoy doing, no matter how big or small, like watching a sunset or sunrise, spending time with your family and friends, enjoying a special treat, or going for a walk in nature. Then engage in these activities periodically to nourish your mind, recharge your batteries and re-energise when things get hectic or the going gets tough.

6 GO EASY ON YOURSELF

Work on improving your inner monologue when you notice that negative thoughts start bogging you down. And always strive to go easy on yourself in the face of a challenge or failure. If you fall off the wagon, just get back on and try again. Be flexible and always remember that it’s the small things that add up to make a big difference. Take it one step at a time, just do what you can and, as you gain momentum, you’ll start noticing the results you desire.

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GET THE DIET BASICS RIGHT

THE BASIC GUIDELINES FOR AN EFFECTIVE DIET ARE SIMPLE. STEP 1: Calculate your calorie intake and expenditure to create a daily calorie deficit. STEP 2: Practise portion control. Eat a palm-sized amount of protein, a handful of fruit, starch or starchy vegetables, a thumb-sized amount of fat (such as olive oil, nuts or seeds) and at least one cup of vegetables. You should also aim to eat at least two servings of oily fish each week. STEP 3: Include enough protein to build and retain lean muscle. STEP 4: Be carb smart by limiting sugar and refined carbs in your diet. Eat a healthy balance of complex, low-GI whole carbs. Eat most of your carbs in the morning and after workouts.

Skipping breakfast is a sure-fire way to overeat throughout the rest of the day. It makes sense to eat more in the first half of the day when you need fuel to support your daily activities. A bigger breakfast and lunch, with a lighter dinner (and not eating after 18h00) are beneficial lifestyle changes that can help you achieve success.

9 LIMIT THE JUNK

Avoid overly processed foods. Your body doesn’t know what to do with it and the nutritional benefits are limited. Rather keep it as clean and as natural as possible at every meal to enjoy the benefits of nutrient-rich food the way mother nature intended.

10 EAT MORE

PLANTS

Consuming a broad array of micronutrients is vital for vibrant health and abundant energy, and spring offers the greatest variety of fresh fruits and vegetables. The best sources of these nutrients are natural plant foods, especially leafy greens and colourful produce. There’s no need to go completely plant-based if that’s not your aim, but including more plants in your spring-time diet will be highly beneficial.

your iced latte is...

LOADED WITH SUGAR!

STEP 3

EXERCISE REFRESH 13 FIRE UP

YOUR INTENSITY

DRINK MORE WATER

It’s easy to neglect your hydration needs during cold winter weather. But as temperatures rise, you’ll need to up your intake to meet your body’s hydration needs. Poor hydration can impact your workout performance, which will make those exercise sessions less effective at burning fat. And limit beverages that add extra liquid calories to your daily intake. Major culprits are soft drinks, frozen coffee drinks and artificially sweetened smoothies and shakes that are full of sugar.

12 SUPPLEMENT

FOR SUCCESS

A multivitamin, omega 3, 6 and 9 fats and a mineral complex can help plug any nutritional gaps in your diet. And supplements can help improve your physique. For instance, a thermogenic fat burner, which raises your metabolic rate, and CLA help you burn more fat to aid weight loss, while plant and whey proteins or MRPs can help you build muscle and aid recovery.

It’s time to kick your exercise intensity up a notch. Throw some supersets, giant sets and pyramid sets into your weight routine to get the best results from your limited time in the gym. Those easy 20-minute pedalling sessions on the stationary bike aren’t going to cut it when it comes to crafting beach-ready bodies.

FIND A NEW FORM OF EXERCISE THAT EXCITES YOU It’s hard enough to commit to something on a daily basis, but it is nearly impossible to do it every day if you don’t love it. So, if your fave workout has lost its lustre, find something new that excites you.

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MAKE TIME TO RELAX 16

CRANK UP THE CARDIO

FOCUS ON FUNCTIONAL EXERCISES

A total-body exercise routine that incorporates multiple functional movements delivers a challenging workout that generally expends more energy than traditional weight training routines. And burning more calories per session is the ultimate aim when you’re trying to lose weight and tone up. Focus on movements like squats, deadlifts, presses, lunges and combination exercises like burpees. They engage more muscles per rep and are more functional. They’ll also pose a new challenge to keep your training interesting. 58 Dis-Chem Living Fit

Cardio can help you burn body fat more effectively, but only if you use it properly. Steady-state, fasted cardio has its place in any body transformation plan because it helps your body become more efficient at breaking down and using stored fat for energy. Add in some strategic HIIT cardio and you’ll also boost your metabolism.

17 JOIN A

CHALLENGE

GET ACTIVE EVERY DAY

A complete rest day that doesn’t include any form of activity is probably not your best bet when optimal recovery and performance are your aims. Active recovery is the best form of rest and recuperation, which could include a yoga session, some mobility drills or a hike on your rest day.

Weight-loss challenges usually provide nutritional, training and supplement guidelines to take the guesswork out of your transformation approach. Many people have achieved great results by following these challenges and the prizes also provide a great incentive to shed the weight. You can tap into a community of like-minded people who are chasing similar goals and experiencing similar challenges, which is often a great source of support and inspiration.

Go for a walk, spend time with friends, read a book, do some gentle yoga or meditate. Doing things that relax you and provide a sense of wellbeing help to reduce stress, which will positively impact on your mindset and outlook.

DECREASING YOUR CORTISOL WILL HELP WITH FAT LOSS!

20 GET

SUFFICIENT SLEEP

Studies show that those who get adequate sleep (7-8 hours per night) and rest are trimmer and leaner than those who don’t because sleep deprivation increases levels of the stress hormone cortisol, which in turn increases appetite and fat storage. LF

12 WEEKS

ACCORDING TO NEW RESEARCH AT THE UNIVERSITY OF WESTERN AUSTRALIA, 12 WEEKS OF EXERCISE IS MORE EFFECTIVE THAN TESTOSTERONE THERAPY AT IMPROVING MEN’S FITNESS, STRENGTH AND BODY COMPOSITION, AND CAN HELP REVERSE SOME OF THE DETRIMENTAL IMPACTS OF AGEING.

Granny Smith apples have been shown to contain slightly more vitamin A than other apples

Results published in American Journal of Physiology: Heart and Circulatory Physiology.

Lift for your health

HEAL OAKLAND UNIVERSITY RESEARCHERS DETERMINED THAT RESISTANCE TRAINING SUCH AS WEIGHTLIFTING AND RESISTANCE BAND EXERCISE IS HELPFUL FOR CONTROLLING PROMINENT RISK FACTORS FOR TYPE 2 DIABETES INCLUDING BLOOD SUGAR AND BLOOD LIPID (LDL, HDL AND TRIGLYCERIDE) LEVELS.

*Findings published in the journal Sports Medicine.

51,1MG

VITAMIN C IN 1 ORANGE

SLEEP + EXERCISE = LONGER LIFE A COMBINATION OF POOR SLEEP AND LOW LEVELS OF EXERCISE PLACES YOU AT GREATER RISK OF DEVELOPING LIFETHREATENING DISEASES SUCH AS HEART DISEASE, STROKE AND CANCER, ACCORDING TO RESEARCH* LED BY THE UNIVERSITY OF SYDNEY.

High-Protein Vegetables?

18.46 grams per cup

*Published in the British Journal of Sports Medicine.

Edamame

LTH

“GOOD HEALTH IS THE BEST WEALTH”

in this section EXPERT Q&A

Long-term Covid effects ...66

STAY HEALTHY

Stress support supplements...68

SEASONAL

Getting ahead of allergies...70

GET AHEAD OF SEASONAL ALLERGIES

hile spring is typically welcomed by most active individuals for the season’s warmer weather, allergy sufferers tend to dread its arrival.

But the return of chirping birds, buzzing bees and blooming flowers doesn’t necessarily spell an inevitable bout of sneezing, wheezing, itchy eyes, runny noses and uncomfortable congestion. When it comes to seasonal allergies (also called hay fever and allergic rhinitis), an ounce of prevention is often worth a pound of cure. That means seasonal allergy suffers should take early proactive steps – at least two weeks prior to the start of the season – to reduce and manage symptoms, rather than simply wait for them to appear and then treat them.

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THE IMMUNE RESPONSE

The first step to allergy prevention is a strong immune system. An allergic response happens when the body’s immune system overreacts to allergens such as dust, pollen and fungal spores, to name a few. Your body then produces chemicals such as histamines in an attempt to neutralise these allergens. And it is the subsequent overblown immune response that triggers the congestion, sneezing and coughing that typically characterise allergies. Basically, seasonal allergies stem from your body’s inability to properly adapt to the changing environment. After all, we’re all exposed to the same elements, but not everyone experiences allergies.

The difference lies in how our bodies (our immune system specifically) react to the pollen, fungal spores and other allergens. That’s why a healthy and properly functioning immune system can help to combat allergies. You can support your body’s natural immune response by supplementing with immuneboosting supplements like vitamins C and D, essential fatty acids, bio-curcumin, quercetin, spirulina and a multivitamin and mineral complex. Specially formulated immune-support complexes often contain a blend of these and other effective ingredients to make supplementing for immune health easy, convenient and more cost-effective. Numerous studies also show that probiotics may help to contain an overblown immune response to pollen and other allergens by lowering levels of an antibody in your blood that stimulates the release of histamine. LF RECOMMENDS

Kitz Air Purifier

NPL Immune Pro+

Biogen Immuno Boost

Lifestyle Food Flaxseed Oil

AVOID THE TRIGGERS

Beyond a stronger immune system, avoidance is the next best preventative approach to keep seasonal allergies at bay.

Pre-empt days when pollen counts are highest and stay indoors during these periods, especially on dry and windy days. Leveraging online resources such as www.pollensa.co.za or various weather apps and other websites provides easy and convenient access to this information. When you are indoors, keep doors and windows closed and keep clean air circulating through your home. Run the air conditioner in your house or office and use a dehumidifier to keep air dry to help keep allergens out of the indoor environment. Placing an air filter in your bedroom can also help to

ease symptoms overnight. High-efficiency particulate air (HEPA), UV and ion filters effectively capture or eliminate airborne particles, including allergens, pollen, dust, smoke and pet dander, which can help prevent or reduce symptoms in allergy sufferers. Regular cleaning with a vacuum cleaner that has a filter will also keep allergen levels low in your home to reduce their impact. Using a simple saline rinse multiple times daily is another way to keep allergens at bay as these solutions help to flush pollen and other allergens out before they have a chance to wreak havoc on your body.

include sugar, grains and processed foods. A considered You should also diet is the other avoid foods that element in a contain histamine. comprehensive OMEGA-3 These typically include allergy prevention RICH FOODS foodstuffs that have plan. Aim to eat been aged and fermented, more foods that such as cheeses, pickles, sausage, have protective and antibeer and alcohol. inflammatory effects, And don’t forget to drink such as plant foods and sufficient water. Research shows sources of omega-3 fatty that staying well hydrated can acids, such as fatty fish, help to relieve allergy symptoms. nuts and olive, rapeseed Drinking green tea can also help and flaxseed oils. as it contains antioxidants that can Avoiding pro-inflammatory foods block histamine production and will support these efforts. These reduce inflammation. LF

EAT WELL

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health

UNDERSTAND SELL-BY AND EXPIRY DATES BEFORE TURFING TUBS

Spring clean your

SUPPLEMENT CUPBOARD IS YOUR SUPPLEMENT CUPBOARD ON YOUR SPRING CLEANING TO-DO LIST? Before you toss out any unused products, make sure you carefully check the sell-by and use-by (or expiration) dates because there is often a material difference.

CATEGORISING SUPPLEMENTS When deliberating on the quality of the products you’ll likely find in your supplement cupboard, it is important to first distinguish between supplements and any pharmaceuticals you’ve stored there.

Pharmaceuticals

Supplements

Pharmaceuticals are drugs or medications used to cure, treat or prevent disease. These could include scheduled prescription drugs and over-the-counter (OTC) medicines. It is important to strictly adhere to expiry dates with any pharmaceutical products because active ingredients may no longer work in the intended manner past their expiration date.

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Supplements are generally classified as nutraceuticals, a portmanteau of the words “nutrition” and “pharmaceutical”. The term encompasses products that include isolated nutrients, dietary supplements, herbal products and functional foodstuffs.

SELL VS EXPIRY DATES

what they mean

Minerals, for instance, will last longer than vitamins in pill form.

Sell-by and expiration dates on nutraceuticals and supplements generally serve as a guideline for how long a product, particularly its active ingredients, retains its marketed quality or retain their full potency. Supplement manufacturers also print these dates on products to comply with various food labelling regulations and good manufacturing practice (GMP) requirements. It is not necessarily indicative of the date when the product is no longer comestible. The sell-by date refers to a product’s in-store shelf life, which pertains to the recommended time in which retailers should sell the product to retain its marketed level of quality. The use-by or expiration date generally indicates the date after which the product will no longer retain the marketed quality or highest potency as the majority of ingredients in supplements degrade gradually over time. However, they won’t necessarily pose any health risks beyond this date.

DATE LABELLING CHEAT SHEET: Sell-By: The prescriptive date retailers use to determine when the product should be sold or removed from the shelf. This does not mean that the product is unsafe to consume after the date. Use-By: A recommended directive for consumers indicating the date by which the product should be consumed, primarily due to quality, not necessarily any risk to your health. Best-By: A suggestion for consumers that indicates the best date to consume the product to assure optimal quality.

DEGRADATION RATE

In terms of vitamins and minerals, it is worth noting that certain products will degrade at a more rapid rate than others. Minerals, for instance, will last longer than vitamins in pill form. Other products, particularly live probiotics and digestive enzymes, will have a shorter shelf life than vitamins, minerals and supplements. Liquid-based supplements also tend to degrade more rapidly than powders or pills, particularly fat-based products such as essential fatty acids, oils or body toners like conjugated linoleic acid

(CLA), which are generally available in capsule form. Pure liquid form products can also become rancid when exposed to direct sunlight or oxidised. Accordingly, do not consume these products after their expiry date, especially if they were stored incorrectly.

WHEN TO TOSS

You may find that the flavour of a protein or meal replacement powder changes over time. This happens because the flavouring system is usually the first component that degrades. Therefore, if you find that a tub of chocolate-flavoured whey, for instance, is no longer palatable, you can throw it out. But the different taste profile does not necessarily indicate that it is detrimental to your health in any way. However, if you find mould in a powder or solid form product, chuck it out immediately, regardless of the expiry date.

MAKE IT LAST LONGER

You can extend the shelf life of most supplements by storing them in a cool, dry place. This means the kitchen, which experiences varying temperatures and humidity from cooking, or bathroom, are not ideal locations for your products. For more sensitive products such as live probiotics, enzymes and fish oil or liquid-based supplements, a fridge is often the best place to store them. Keep the products in their original container (e.g. dispensing into daily tablet organisers is not ideal), do not remove the silica gel sachet, and always replace the lid immediately after each use. LF Health 65

health

A supplement guide to

MANAGING

STRESS IT IS VITAL TO FIND HEALTHY WAYS TO DEAL WITH STRESS, PARTICULARLY AS WE CONTINUE TO NAVIGATE THIS UNPRECEDENTED PERIOD IN OUR LIVES.

These factors simply add to our already stressful modern lives due to work and family-related stress, the influence of digital technology and our alwayson lifestyles, excessive reliance on stimulants like caffeine and rising environmental stresses, among others.

IMPOSE ANY STRESS ON YOUR MIND AND BODY, WHETHER IT’S WORK-RELATED, EMOTIONAL STRESS, PHYSICAL TRAUMA, ENVIRONMENTAL STRESS, INTENSE OR PROLONGED EXERCISE, OR PSYCHOLOGICAL STRESS, AND IT WILL EVENTUALLY IMPACT YOUR HEALTH.

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CHRONIC STRESS According to the National Institute of Mental Health, chronic stress can negatively impact multiple aspects of your health and contribute to a wide range of additional problems, including:

Headaches Sleep problems Mood disturbances such as sadness, anger or irritability Heart disease High blood pressure Diabetes Depression

THE CORTISOL FACTOR

Chronic stress can cause stress hormone levels to rise and remain elevated, especially cortisol. This state can increase inflammation, reduce immunity and raise the risk for high blood pressure, stroke and heart attack. Constantly living in fight-orflight mode also pumps out more adrenaline, which can make you feel constantly on edge and your mind races. This state often creates feelings of anxiety.

COMMON STRESS-RELATED CONDITIONS INCLUDE: Hypertension

THE STRESS RESPONSE

Ultimately, our body’s response to stress is the same. Impose any stress on your mind and body, whether it’s workrelated, emotional stress, physical trauma, environmental stress, intense or prolonged exercise, or psychological stress, and it will eventually impact your health. Overloading your system with multiple stresses can have serious consequences. While some degree of acute stress is beneficial because it forces the body to adapt, leaving stress unchecked can lead to various health issues. That is why we need to manage stress and find ways to deal with it in all its forms. Taking a proactive approach to stress management with daily practices like a nutritious diet, mindfulness or meditation practices, yoga and stretching, daily activity and some light to moderate exercise, and sufficient sleep will help us achieve and maintain optimal health and SEEING wellness. RED? You can also take control of rising stress levels and create greater stress resilience with help from certain supplements.

Chronically elevated heart rate Irritability Anxiety Depression Indigestion Heartburn Insomnia Sexual dysfunction Suppressed immune system Hormonal imbalances

THE RISE OF ADAPTOGENS An adaptogen is generally defined as a substance that increases the body’s ability to resist and adapt to mental and physical stress. Most adaptogens are made from powerful plant extracts or herbs that help to restore balance in the cardiovascular, immune and nervous and endocrine systems. Common ingredients used as standalone products or in adaptogen formulations include ginseng, rhodiola, ashwagandha and maca root, among others. Rhodiola is a herb widely used as an adaptogen to reduce the fatigue that usually accompanies prolonged exposure to stressors, while also helping to improve mood and temporarily relieve symptoms of stress. It may also improve Health 67

health

CHILL OUT WITH CBD

And following changes to local legislation, we can also use compliant cannabidiol (CBD) products to better manage stress.

WEALTH OF ANTIOXIDANTS focus and cognitive function, particularly during periods of prolonged stress. It supposedly works by preventing excessive cortisol and adrenaline release. There is a growing body of research that indicates that taking ashwagandha can increase energy and your resistance to stress. For example, a study published in Cureus in December 2019 found those in a group that took ashwagandha daily over eight weeks reported sleeping better and feeling less stressed compared with those who took a placebo. Made from the root of the maca plant (aka Peruvian ginseng), maca powder contains vitamin C and vitamin B6, as well as minerals such as copper, iron, potassium and manganese. It also provides beneficial compounds, including glucosinolates and polyphenols. This nutritional profile and the wealth of antioxidants it contains makes maca powder an adaptogen that can help the body with stamina and stress resilience. 68 Dis-Chem Living Fit

Manufacturers can now produce products that are exempt from scheduling, provided these products contain a maximum daily dose of 20mg of CBD and are intended for general health enhancement or maintenance, or relief from minor symptoms not related to a disease or disorder. CBD is a naturally-occurring, active, non-psychoactive compound found in the cannabis or hemp plant’s resinous flower. CBD can

help to reduce anxiousness by improving endocannabinoid system function, which increases natural cannabinoid production. These compounds then bind with endocannabinoid receptors (CB1 and CB2) in our body.

Specifically, it is CBD’s effect on CB1 receptors that can positively impact on our overall mental wellbeing. These receptors are located in the brain and are associated with emotions, mood and pain, among others. When cannabinoids bind with these receptors, they can calm the mind, promote better sleep and reduce anxiousness. In addition, CBD can increase serotonin, a neurotransmitter that controls mood. As such, CBD is already commonly used to assist with restlessness, sleeplessness and anxiousness.

COMBINED FORMULATIONS Your local Dis-Chem also stocks a range of supplements specifically formulated to have an adaptogenic effect by helping to minimise stress and support the body and the immune system. For example, Biogen Stress Relief is a proprietary formula of selected botanicals that may support stress management. And a product like Biogen Adrenal Assist can help to support adrenal gland function, which tends to take strain during prolonged or intense periods of stress as these organs produce the stress hormones adrenaline and cortisol. Youthful Living’s Performance BCAAs are “adaptogen-powered” branched-chain amino acids. This specific product is formulated to reduce cortisol levels, while also assisting to burn fat and build muscle. And NPL’s Vita Pack is a high potency, comprehensive 8-in-1 nutrient focus formula that takes the guesswork out of daily nutrient supplementation. It contains adaptogens, along with multivitamins, minerals, antioxidants, digestive enzymes, amino acids, omega 3 and a joint support complex. LF

Q&A ADDITIONAL SYMPTOMS ASSOCIATED WITH LONG COVID INCLUDE: IS THIS YOU?

ASK THE PROS I’ve recently recovered from COVID-19. I want to start exercising again but I’m concerned about long COVID. How should I get back to training? Lisa via Social Media

ccording to official statistics, nearly 3,000,000 South Africans had contracted COVID-19 by the end of August 2021. Among those who exhibited symptoms, some recovered quickly while others experienced lingering health problems that lasted for weeks or even months. Those who experience longer-term effects are known as ‘long haulers’ and suffer from a condition now commonly referred to as long COVID.

Lots of unknowns

We know that the SARS-CoV-2 virus that causes COVID-19 can attack the body in various ways, potentially damaging the lungs, heart, nervous system, kidneys, liver and other organs. The extent of this damage can result in longer-term health complications. For instance, a bad case of COVID-19 can scar your lungs and create other

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One in seven people with COVID-19 have at least one “debilitating” symptom after four weeks, while one in 20 experience persistent symptoms after eight weeks.

Muscle weakness Chest pain or tightness Joint pain Insomnia Heart palpitations Dizziness Headaches Intermittent fever Pins and needles Tinnitus, earaches Digestive issues Skin rashes Cognitive problems Depression and anxiety Brain fog that affects memory and concentration

breathing problems, but even mild infections can cause persistent shortness of breath. However, while studies continue to understand why these conditions arise, there is no apparent link between how ill you were when you had COVID-19 and long COVID (aka post-COVID-19 syndrome). People who had mild symptoms during their infection can develop long-term problems, while some people who were severely ill may not experience any lingering health issues.

Many symptoms

According to a study published in the British Journal of Sports Medicine in December 2020, one in seven people with COVID-19 have at least one “debilitating” symptom after four weeks, while one in 20 experience persistent symptoms after eight weeks. And those who suffer from these longer-term effects can experience various symptoms. The most common include fatigue and breathlessness when performing basic everyday activities like walking, climbing stairs or carrying groceries.

Impact on exercise Obviously, experiencing any, some or all of these long COVID symptoms can hamper your recovery and affect your quality of life, as well as your fitness and sporting performance. For instance, you might get tired easily, experience shortness of breath or feel breathless when you exercise, which can be really frustrating, particularly if you were an active person preCOVID. Any pain or discomfort in your muscles and joints can also detract from your physical performance. You

Do you have feelings of anxiety, fear, loss of control, panic and anger?

Getting back to working out

may even lack the motivation to get moving at all. This subsequent lack of activity or prolonged break from your established routine can have serious knockon effects for your health and mental and physical wellbeing. Subsequently, many long COVID sufferers report feelings of anxiety, fear, loss of control, panic, anger, frustration and even posttraumatic stress.

Your doctor may also prescribe medications and other treatments to help improve your health and support your recovery from long COVID. Once you feel capable, you can start with daily walks to rebuild your fitness and improve your cardiovascular and cardiorespiratory strength.

Safe guidelines But making an effort to get active could actually help you overcome your symptoms and fully recover, according to emerging research. Researchers from the National Institute for Health Research Leicester Biomedical Research Centre found that a six-week rehabilitation programme improved recovery outcomes for long COVID sufferers by helping to address breathing problems, fatigue and brain fog. Regular exercise can also help improve your strength, boost energy levels, and reduce joint and muscle pain. Regular activity may also help to improve your sleep

A qualified physiotherapist, for example, can provide you with breathing exercises and respiratory therapy, which can help accelerate your return to physical activity and exercise. These physical therapies can help you manage bouts of breathlessness that will likely occur when getting back into gentle exercise.

and combat anxiety and depression. The key is to start slowly and progress sensibly, but only once your GP or another suitably qualified medical professional gives you the all-clear. In this regard, a qualitative study by Helen Humphreys et al that explored the lived experience of long COVID patients, focusing on the role of REGULAR physical activity, EXERCISE highlighted the CAN ALSO need for “tailored HELP physical activityIMPROVE related advice YOUR for people with STRENGTH, long COVID BOOST ENERGY and improved LEVELS, AND support to resume REDUCE JOINT activities”. AND MUSCLE

Build up gradually by increasing the time you spend walking each day. Once you can walk non-stop for 30 minutes, you can start to intensify your exercise routine. But don’t jump straight back to the training program you followed before you fell ill. Instead, work up slowly, exercising regularly for short periods rather than trying to do long sessions initially. Doing two shorter sessions a day – one in the morning and another in the afternoon – is a sensible approach at first. Keep listening to your body as you build back up to your preCOVID exercise routine. LF

PAIN. Health 71

FACT STRONGER BONES

STUDIES SHOW THAT RESISTANCE TRAINING CAN INCREASE BONE MINERAL DENSITY BY BETWEEN 1% AND 3% AND PROMOTE BONE DEVELOPMENT.

5 TO 10

HOW DO YOU MEASURE UP?

PUT YOUR STRENGTH TO THE TEST AND SEE HOW YOU MEASURE UP. THESE ARE THE STRENGTH STANDARDS FOR THE BARBELL BACK SQUAT: Average: 1.5x bodyweight Superior: 1.75x bodyweight Elite: 2.5x bodyweight

There are about 600 muscles in the human body. The three main types of muscle include skeletal, smooth and cardiac.

*These findings were presented at the ACSM’s annual meeting.

FOCUS ON THE MOVEMENT, NOT THE MUSCLE FOR THE BEST GAINS, SAYS NEW RESEARCH. AN ANALYSIS* SUGGESTS THAT YOU FORGO THE MIND-MUSCLE CONNECTION AND INSTEAD FOCUS ON MOVING THE WEIGHT ITSELF TO LIFT HEAVIER OR LONGER.

*Published in Frontiers in Sports and Active Living

Reference: Current Sports Medicine Reports: July/ August 2012 - Volume 11 - Issue 4

THAT’S THE IDEAL NUMBER OF SETS REQUIRED FOR EACH MUSCLE GROUP PER WEEK TO BUILD MUSCLE STRENGTH AND SIZE, ACCORDING TO A STUDY BY RESEARCHERS AT FEDERAL UNIVERSITY OF GOIÁS IN BRAZIL

13%

Muscle fibre recruitment during exercise decreases by around 13% after two weeks of no training.

GYM “STOP WISHING. START DOING”.

in this section EXPERT Q&A

Dealing with DOMS...74

GET MOVING

Activation moves for your workout...98

WORKOUT

The benefit of unilateral training...78

SUPPLEMENTS

Protein absorption rates...88

Q&A

trauma to muscle fibres and connective tissues and that the resultant inflammation causes the discomfort and, sometimes, pain. While it is likely that DOMS stems from a combination of factors, if the phenomenon occurs due to damaged tissue of any kind, it is pertinent to ask whether next-day soreness is beneficial.

ASK THE PROS

The six main hypothesised DOMS theories include: 1. Lactic acid 2. Muscle spasm 3. Connective tissue damage 4. Muscle damage 5. Inflammation 6. Enzyme efflux

I’m too stiff to train again after my last gym session. Does severe next-day soreness do more harm than good?

‘Good’ vs ‘bad’ soreness Despite the broscience, many health and fitness professionals agree that mild to severe DOMS may not actually indicate an optimal training response.

Siyabonga via email

or many gym-goers, the measure of a good workout is that dull ache in the muscles we trained the day before. This feeling is known as delayed onset muscle soreness (DOMS) and those who train in the gym consider it a natural component of weight training.

DOMS MINDSET RESET Ongoing research is changing conventional thinking around DOMS and the role it plays in the muscle-building process. For instance, early theories suggested that a build-up of lactic acid caused DOMS. But more recent theories suggest that exercise-induced damage causes micro74 Dis-Chem Living Fit

The repair process can take anywhere from 24 to 48 hours to complete.

Rather, this symptom indicates excessive damage, which is not necessarily conducive to optimal muscle growth or enhanced strength. However, it has proven difficult to directly link muscle soreness with protein synthesis (a part of the process that creates new muscle tissue) or the degree of muscle fibre damage caused by specific exercises or techniques. What we know for certain is that building more muscle can happen without associated muscle pain, and that eccentric movements or exercises (lengthening a muscle under tension) tend to result in more severe DOMS. DOMS is also more common after performing new or unfamiliar exercises, or after significantly increasing your training load, intensity or volume. Untrained athletes also tend to suffer more severe DOMS than well-trained or seasoned athletes.

What causes DOMS? DOMS is associated with the repair process required to rebuild muscle fibres after a tough workout. Research shows that the source of the majority of this discomfort or pain mainly resides in the connective tissue that binds muscle fibres together, not the actual muscle fibres themselves.

According to one theory, the reason for the pain is the body’s immune response to the damage, which results in inflammation, accompanied by the release of various chemicals and other substances. This mainly happens in the chemical environment surrounding the muscle cell, rather than inside the muscle cell itself. The combination of these elements creates the sensations of sensitivity or pain as nerve endings in the damaged tissue become overly stimulated.

Reducing DOMS 1

Starting your workout with a proper warm-up and ending with a cooldown can help to reduce tissue damage during the session.

And applying best-practice guidelines with regard to progression, by only increasing one variable (load, duration, volume or intensity) in your workout by no more than 10% a week, can help to minimise the risk of DOMS.

If you’re already deep into your DOMS, movement is vital. Performing some lowintensity cardio to improve blood flow, followed by light stretching – both static and dynamic stretches – along with some mobility drills, will help to restore natural movement and accelerate the recovery process.

You can also use hot-cold therapy with contrast bathing (an ice bath is best) or showering to promote blood flow. Constantly switching between hot and cold water helps to flush muscles and surrounding tissues with fresh oxygen and nutrients to assist with healing and repair, while removing exercise metabolites.

Adding Epsom salts to your bath water is another potential way to help alleviate DOMS. This magnesium-rich powder dissolves in water and may help to reduce muscle and tissue inflammation as the body absorbs the minerals through the skin.

In The Gym 75

Q&A

The DOMS threshold Some degree of damage and inflammation will always occur in response to progressive overload and training, but seasoned gymgoers don’t always experience DOMS. When DOMS does present, a dull ache in the belly of the muscle and the presence of some degree of discomfort during movement is probably the threshold limit for ‘good’ next-day soreness. You shouldn’t experience any limitations in movement or muscle function, though. Feeling pain or discomfort at the origin and/or insertion of muscles (points where muscles connect to joints) indicates damage to connective tissue, which is undesirable. The repair process can take anywhere from 24 to If any pain 48 hours to or discomfort complete. persists However, beyond that doesn’t mean that the repair process ends once and remains the DOMS present sensation throughout disappears. the day, then

48 hours

you’ve probably exceeded the ideal level of muscle damage and you need more time to recover. You should also review your training approach to avoid a repeat.

The food and supplements you eat and drink can also help. Healthy fats, particularly omega-3 fatty acids, can help to naturally reduce inflammation. A 2011 study published in the Journal of Sports Science and Medicine determined that taking an omega-3 supplement for a week helped to reduce soreness and ease inflammation following eccentric strength exercise. Boosting your antioxidant intake with natural foods and supplements can also reduce the oxidative damage that the free radicals produced during exercise inflict on cells. Supplementing with BCAAs before, during and after exercise may also limit tissue damage, which can help to ease DOMS. And maintaining optimal hydration is another important component when soothing sore muscles because many important biochemical processes required to regenerate and repair tissue can only occur in water.

MUSCLE MANIPULATION If your muscles are not too sensitive to the touch, you could also consider adding some foam rolling or light massage to your approach. Massage promotes blood flow and eases stiffness and discomfort by working out sore or tight spots from overworked muscles. Commonly referred to as adhesions or knots, direct pressure from massage, foam rollers or massage balls and other purpose-made tissue manipulation tools can help to release areas where damaged tissue has built up. A study published in the journal Science Translational Medicine showed that massage also helps reduce the production of immune cells called cytokines, which play a critical role in the post-exercise inflammatory response. Furthermore, the research team from McMaster University in Hamilton, Ontario, found that massage enhances cell recovery by stimulating mitochondria, which facilitates quicker adaptations to exercise. LF

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WORKOUT

ILATERAL

The power of one means different things in different contexts. When it comes to training, it suggests that performing an exercise with one arm or on a single leg at a time has the power to deliver serious strength and aesthetic benefits.

UNILATERAL TRAINING Harness the power of one

THIS TYPE OF TRAINING IS CALLED UNILATERAL EXERCISE. WORKING THE BODY AND SPECIFIC MUSCLE GROUPS IN THIS WAY CAN ADDRESS STRENGTH OR MUSCLE SIZE IMBALANCES ON EITHER SIDE OF THE BODY TO IMPROVE FUNCTIONAL OR AESTHETIC SYMMETRY.

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MODEL: JOSH RUGER

THE ROOT OF IMBALANCES As far as the human body is concerned, anatomical symmetry is primarily a product of evolution, because a balanced body moves efficiently and works better.

UNILATERAL MOVES

However, the real world is dominated by situations that create muscle strength imbalances. We also develop imbalances over the course of our lifetime due to daily activities and various other factors.

Single-leg Romanian deadlift

For instance, we all have a dominant side of our body.

That means we preferentially perform most of our daily tasks using either our right or left arms, or lead predominantly with one leg over the other. Structural abnormalities and congenital birth defects can also result in imbalances, from leglength discrepancies to spinal curvatures that shift our body weight off axis or misalign our joints. Our lifestyle also influences the forces we impose on our bodies each day as we spend most of our time in positions or doing tasks that create imbalances, like sitting, slouching, standing with poor posture or exercising with poor form. We also tend to repeatedly engage in the same activities.

When primary mover muscles and stabilisers aren’t strong enough for the demands we place on them, compensatory patterns develop that weaken some muscles and overdevelop others.

FORM TIP: Do not allow the hip

of the ‘free’ leg to tilt up as you hinge.

HOW TO: A Brace your core and place your bodyweight on one leg. Bend at the hip, reaching down to the ground with the kettlebell. Push your hip back and go as low as you can while maintaining a neutral spine. As you do so, extend your ‘free’ leg straight out behind you. B When your back and extended leg are aligned, contract the hamstring and glute of your supporting leg to return to the upright position.

Single-arm lateral raise HOW TO: A Stand upright holding one end of a tube or band in one hand and stand on the other end to act as an anchor. B With your elbow slightly bent, raise your arm up and out to the side, until your elbow reaches shoulder height.

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Standing singlearm overhead tricep extension HOW TO: A Extend your arm holding the band above your head. Lower your forearm to drop the handle or end of the band behind your head by flexing your elbow. B Extend your elbow to raise your arm overhead again. FORM TIP: Keep your elbow

close to your head to stop it from flaring out too much.

Single-arm kettlebell curl HOW TO: A Engage your core and keep a slight bend in your knees. Curl your arm up towards your shoulder by flexing your elbow. B Pause, then slowly lower the kettlebell back to the starting position.

Single-arm overhead press HOW TO: A Clean and press a kettlebell into the front rack position on your shoulder. With your elbow tucked in at your side, rotate your arm out. B Press the kettlebell overhead, then lower it back down to the starting position under control.

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UNILATERAL MOVEMENTS ALSO ACTIVATE STABILISERS AND SECONDARY MUSCLES, AS WELL AS THE CORE TO A GREATER DEGREE

Also, weaker supporting structures like tendons and ligaments get called on to do more work when imbalances emerge, which can lead to seriously debilitating injuries like tendinopathies, tears or ruptures. These factors all add up over time, creating strength imbalances that can lead to differences in muscle size between our left and right sides when we work out in the gym. And when muscles on one side of the body are stronger than their counterparts (including synergist and antagonist or opposing muscle groups), these imbalances simply become greater when we train them without the correct loading and programming.

STRENGTH BENEFITS By doing single-side movements before imbalances become too pronounced or injuries occur, or as part of a rehabilitation program, you teach your body how to recruit these weaker or neglected muscles and gets them firing in the correct sequence to improve strength and coordination.

Unilateral movements also activate stabilisers and secondary muscles, as well as the core to a greater degree, which offers additional strength and coordination benefits, while also reducing the risk of other potential injuries that are often associated with imbalances.

Single-leg pistol squat HOW TO: A Balance on one leg with the opposite leg extended and lifted off the floor. Stabilise your ankle and keep your torso upright. Press back with your hips and squat all the way down until your glute reaches the Achilles of the bent leg at the bottom of the movement. Tuck your tailbone in as you squat down and push your arms forward as a counterbalance. B Push through your planted foot to extend back up. Do not allow the knee to cave in or fall to the outside during the descent or extension phase. Keep your extended leg straight throughout the movement.

The knee of the loaded leg should point in same direction as the planted foot and should extend past the ankle as far as possible.

FORM TIP: Keep your

loaded front knee aligned with the ankle on the same side

Reverse lunge with knee drive HOW TO: A Stand holding a kettlebell on the horns in front of your chest. Lift one leg straight back and make contact with the ground with the toe. Lower your body until the thigh of the front leg is parallel to the floor. B Push through the heel of the front leg and engage your glute to bring your back leg forward until you are in the standing position. Drive the knee of that leg forward and up to complete the rep.

Single-leg glute bridge HOW TO: A Lie on your back on a mat with both feet on the ground. Rest your arms on the floor at 45-degree angles from your torso. Extend one leg and hold it up off the floor. Push through the heel of the foot on the floor to raise your hips into the fully extended position. B Hold for a count, then return.

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AESTHETIC BENEFITS

Side plank HOW TO: A Raise your torso and shift your elbow under your body at a 90-degree angle. Keep your other arm straight and pointed directly upwards. B Start with your hip lowered on the mat, then raise it up as far away from the mat as possible. Hold for up to 90 seconds.

Single-leg prone hamstring curl

Single-leg standing calf raises

HOW TO: A Contract your core stabiliser muscles to ensure your torso and legs form a straight line, with your glutes off the floor to create an extended bridge position. Lift one leg off the ball. B Roll the ball towards your body by flexing the knee to draw in your heel. Straighten your leg and return to the starting position.

HOW TO: A Stand with one foot lifted off the ground. Raise your other heel off the floor by extending your ankle as high as possible. Hold for a count before lowering your heel back down to the floor.

As already alluded to, unilateral training can have massive aesthetic benefits. Adding some unilateral training at the end of a session can deliver serious muscle pumps and better develop lagging body parts by isolating specific muscles.

More focus on an individual muscle also develops the mindmuscle connection, which helps you recruit more muscle fibres and motor units with every contraction.

GETTING DOWN TO BUSINESS Including a few exercises into your current program is the best way to start enjoying the benefits of unilateral training.

You can include them at the beginning of your workout to target weak or lagging muscle groups, or at the end to fatigue specific muscles. With either technique, maintaining strict form is vital. Focus on keeping yourself steady and stable in all of the moves, and brace your core and keep as still as possible. This will give your core and abs a serious workout too, all while getting the secondary muscles and stabilisers to come to the party. LF

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THE

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START EFFECT If your workout or diet plans took a backseat over the last few months, then spring may offer the perfect time to make a fresh start.

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Aspirational behaviour Starting a challenge or committing to a new plan at a point in time that holds significance, like the start of a new season, month or year, can help to renew your commitment to your goals and boost your motivation to achieve them. Behavioural economists call these moments temporal landmarks. These specific points in time are often enough of a motivator to drive aspirational

the psychological “Harness power of the fresh start effect to achieve your

behaviour. This is known as the “fresh start effect”, a term coined by researchers from the University of Pennsylvania. According to the research team, “the start of new mental accounting periods ... help us to relegate past imperfections to a previous period and to take a big picture view of our lives, thus motivating aspirational behavior.”

goals

NEED A CLEAN SLATE? That’s why temporal landmarks offer an opportunity to press the mental ‘reset’ button to start afresh with a proverbial clean slate. However, the researchers also noted that the effect tends to vary depending on how big the fresh-start moment is. That’s why the start of a new year or season is

generally a more prolific temporal marker, psychologically speaking, than the start of a new month or week. Motivation levels will also naturally taper off over time. That’s why you’ll need other ways to maintain your motivation levels and affirm your commitment at regular intervals.

5 ways to boost your motivation Write it down: Whatever your reasons for working out or eating right, write them down and keep a record of your progress. Seeing how far you have come and what you have accomplished will keep your spirits up and will also motivate you to keep pushing

Partner up: Find a gym partner who has similar goals and is at a similar level to you in terms of strength and fitness. Being accountable to someone other than yourself will ensure that you don’t skip sessions.

Add variety:

Reaffirm your reasons:

Reward yourself:

A stale program that offers little variety and no longer challenges you is a sure-fire way to kill your motivation. Keep it fresh and interesting by taking on new challenges or changing your program every 6-8 weeks.

It’s easy to forget the reasons that drove you to commit to making a lifestyle change in the first place. Revisit and review the reasons for your new-found training and healthy eating inspiration regularly as a constant reminder of why and who you are doing this for.

Avoid food rewards and rather buy new training gear or an experience outdoors. Then keep stretching the targets you need to achieve to attain these rewards. This will keep you focused and working hard toward your overall goal. LF

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PROTEIN UNDERSTANDING

ABSORPTION RATES Not all proteins are created equal.

For instance, animal proteins have a complete amino acid profile, while many plant-based sources do not.

BIOAVAILABILITY

Average absorption rates of different protein supplements:

WHEY ISOLATE

FAST

MODERATE

SLOW

Whey Protein: up to 3 hours Whey Isolate: 60-90 min Whey Concentrate: 2-3 hours

Soy (and various other plant proteins): 3-4 hours

Casein: 3-7 hours

PLANT PROTEINS

WHEY CONCENTRATE

CASEIN

ABSORPTION RATE IN HOURS 88 Dis-Chem Living Fit

FAST RELEASE

BIOAVAILABILITY

jejunum or ileum – affects this absorption rate as each area absorbs different protein types. For example, the first part of the small intestine absorbs whey (hydrolysate, isolate and concentrate) and soy hydrolysate, while the jejunum (second part) absorbs egg protein.

A fast release protein like whey is ideal for use when you need an immediate amino acid boost to kickstart the muscle-building and repair process, like directly after training or first thing in the morning after the night-time fast.

PROTEIN

Another important difference is bioavailability – the rate at which the digestive system breaks down the proteins (first in the stomach into chains of connected amino acids called polypeptides) and the body absorbs the digested single amino acids. The area of the small intestine – duodenum,

BUILD MUSCLE

SLOW RELEASE

REPAIR MUSCLE A standalone slow release supplement like casein works well to support muscle repair and growth while you sleep by providing a prolonged supply of amino acids.

BLEND

MAINTAIN MUSCLE

And a blend like soy, whey and casein is ideal for use throughout the day, be it first thing in the morning, after training or as a meal replacement, especially when you have long periods between meals. The combination of fast, medium and slow release proteins will provide an immediate supply of amino acids and can maintain your anabolic (musclebuilding) state for several hours between meals.

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DAIRY The time it takes for the body to absorb the single amino acids digested from whole proteins varies significantly between sources. Even different dairy-based proteins have different absorption rates. Amino acid concentrations rise rapidly after drinking whey protein, peaking

within 100 minutes and returning to baseline within 300 minutes.

Conversely, the body absorbs casein – another dairy protein – more slowly, with amino acid concentrations remaining elevated beyond five hours. A 2001 study* proved these differences. Participants who drank amino acids and whey protein experienced a higher and faster increase in circulating amino acids than those who consumed casein. These elevated levels were also “more transient”, which means they returned to resting levels quicker after the meal.

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BLENDING IS TRENDING A 2012 clinical study** confirmed that consuming a blend of proteins (soy, whey and casein) versus whey protein alone “provides a prolonged delivery of amino acids to the muscles, making it optimal for consumption following

resistance exercise”. Protein blends deliver this absorption profile because whey provides a quick release of amino acids, while soy delivers an ‘intermediate’ release and casein is a slow release protein source, requiring several hours to digest.

MEAL COMPOSITION MATTERS Consuming your protein with other macronutrients can interfere with the rate of protein absorption, especially fat. The combined food ball (bolus) that passes through your digestive system slows digestion, which slows down

every subsequent step in the process, including protein absorption.

The takeaway? Avoid combining fats with protein sources at important mealtimes during the day when rapid amino acid absorption is most beneficial, like first thing in the morning and after exercise.

USE ENZYMES TO BOOST ABSORPTION Researchers*** who studied ways to improve protein absorption found that digestive enzymes can offer benefits. The study found that it took 4 hours for amino acid levels to peak after consuming whey. However, those who drank whey alone experienced a 30% increase in circulating amino acid levels compared to baseline in that time, while those who took 2.5g of enzymes with their whey saw amino acid levels rise 110% higher. Those who had double the enzyme dose (5g) faired even better, achieving 127% higher absorption. References *The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 280: E340– E348, 2001 **Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise. Journal Nutrition. 2013 Apr; 143(4): 410–416. ***An open label study to determine the effects of an oral proteolytic enzyme on whey protein concentrate metabolism in healthy males. JISSN, 2008

usisiwe Mmotla became the Face of Fitness in 2019 after she embraced a health and fitness lifestyle to cope with the stresses of her daily life. This qualified teacher from Soweto is also a beauty queen, having won the Miss Soweto crown in 2017 and earned a top 10 spot at Miss SA in 2020.

Know your ‘why’, stick to it and be kind to yourself

Fitness is a journey, and you need to constantly challenge yourself to grow and learn. But you never get results right away, so you need to be patient. Set realistic and attainable goals and be kind to yourself. If one approach doesn’t work for you, change it. Experiment until you find what works, then keep improving it because nothing works forever. And don’t be too hard on yourself. Instil in yourself the mentality that if a method doesn’t work for me, I’ll try something different – there is a chance that it will be better.

TOP TIPS BUSI’S LIVING FIT STARTER ADVICE...

#TEAMRED ATHLETE AND 2019 FACE OF FITNESS

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BUSI SAYS:

Remember, all progress takes place outside the comfort zone.

Download your band workout with Busi, online!

Keep your workouts short and interesting

It’s important to start slow. Keeping your workouts short will help you maintain the momentum because long workouts can feel like a drag, which can demotivate you to train. A well-structured 15-minute workout can be really effective - if you apply yourself! You can add more resistance as you progress to keep challenging yourself. You can also improve your speed and endurance with 20-minute walks or jogs. Tell yourself you’re going to make time and change your schedule accordingly.

Choose sustainability

What you put in is what you get out. One bad meal does not mean instant regression, it simply means you have another chance do better. Eat according to your goals and consume the right amount of food based on how active you are so you balance your energy intake with the energy you use. Choose a more sustainable way of eating rather than focusing on a restrictive diet. And control your portions. Your plate should consist of a variety of foods from all the main food groups so that you get the full range of nutrients your body needs. And stay properly hydrated!

Keep moving

Your main goal is to move as much as you can. Do anything that allows you to get active while ticking off other goals. For instance, take the stairs instead of the lift or walk around more in the office (or home office) to get your steps in. Set a goal for your daily steps and hit as many meaningful targets as you can. Doing physical activity regularly and planning for it helps make it a sustainable behaviour. LF

One bad meal does not mean instant regression, it simply means you have another chance to do better.

LIVING FIT WITH BUSI In The Gym 93

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fact:

“I eat up to 7 USN protein or keto bars a day because it’s a convenient way to get clean calories while I’m constantly on the go.”

BAUKE HANEKOM IS LARGER THAN LIFE

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EVERYTHING IN BAUKE HANEKOM’S LIFE IS SUPERSIZED, from his physical stature and calorie intakes to the world record he’s attempting to break.

tanding 1.93m tall and weighing 120 kilos, this personal trainer and gym owner from Cape Town needs serious energy to fuel his body – up to 7,000 calories a day.

Non-stop lifestyle

“I move a lot during the day and I’m constantly on my feet in the gym. I also often join my clients during their training sessions.” And he’ll tackle any workout, any time. Whether it’s traditional bodybuilding sessions, functional workouts, a sweat fest on the Assault AirBike or calisthenics, Bauke trains up to three times a day. “My approach to training is constantly varied. This ensures I never get into a comfort zone. I

love the variety because I hate getting bored. And I am always on the hunt for a new and exciting challenge.” This desire to keep active stems from Bauke’s active childhood, where he played many different sports. “I participated in rugby, athletics, swimming and biathlon at school and achieved both provincial and national colours. I then entered the health and fitness industry more than 10 years ago.” And don’t think for a second that Bauke sits still when he’s not exercising. “I stay in De Waterkant in Cape Town, which lends itself to an active outdoor lifestyle. If I’m not out swimming, or running on the Sea Point Promenade, you’ll find me hiking or out on the beach.”

Now he’s preparing to tackle the official world record – 20,000 calories in a single day. Stats

Age: 31 Height: 193cm Weight: 119kg Bench press: A lot Squat: Even more Deadlift: Don’t even ask...

But Bauke revels in his onthe-go lifestyle. In fact, he’s even tried to turn it into a world record. Bauke has completed multiple 24-hour calorie-burning challenges, first for a popular men’s magazine when he tried burning 10,000 calories. He then decided to push himself out of his comfort zone by attempting to burn 15,000 calories at his next attempt. Now he’s preparing to tackle the official world record – 20,000 calories in a single day.

Ibaukept

HUNTING A WORLD RECORD

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CALORIES IN, CALORIES OUT “Tracking calories is part of my lifestyle. I track my calorie expenditure every day on my Garmin. I make sure that I burn a set number every week depending on my specific goal. I also track my calorie intake.” When he needs to lean down for a photo shoot or social event, Bauke will create a 500-calorie deficit. His tried-andtrusted approach helps him drop down to a lean 114kg. He also includes a periodic recovery week, where he maintains his calorie intake but aims to burn just 5,000 calories a day.

INSTINCTIVE APPROACH “My approach is instinctive. I train hard to push my boundaries but I listen to my body to know when I need a recovery week. Whatever is sore, I rest. If a muscle group doesn’t feel good, then I will train something else, even if that means training legs twice a week, for example.”

Bauke’s weekly workout routine: Monday: Legs Tuesday: Chest Wednesday: Cardio

and core

Thursday: Shoulders

and back

Friday: Arms Weekends: Functional

training, calisthenics and outdoor cardio. 96 Dis-Chem Living Fit

SUPPLEMENTAL CALORIES

BAUKE’S SUPPLEMENT STACK:

When it comes to physically consuming the vast volume of food he needs every day, Bauke relies a lot on supplements for their convenience. “I’m not too fussed about my macros, I just make sure that I eat sufficient veggies every day and get enough protein to support my muscle mass. I cut out sugar completely when I am trying to lean down.” The bulk of his nutrition comes from USN supplements due to his busy lifestyle. “I eat up to 7 USN protein or keto bars a day because it’s a convenient way to get clean calories while I’m constantly on the go.” He also drinks a few shakes throughout his day, especially if he feels that he hasn’t had enough calories. “I will blend USN BlueLab 100% Premium Whey – Bar One or Peppermint flavours – or some USN BlueLab 100% Plant Protein with some water, ice, banana and berries for a quick and convenient meal.” LF

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PRE-WORKOUT ACTIVATION GUIDELINES

A PROPER WARM-UP IS ESSENTIAL TO PREPARE OUR BODIES FOR AN ENSUING EXERCISE SESSION OR RACE. This not only reduces our injury risk but also primes the body for optimal performance by activating the right muscles and joints, and gets the neuromuscular system working. As the drills are specific to the activity you’re about to perform, it is important to select the right type of activation exercise. Specific movement drills should activate specific muscles involved in the relevant movement patterns.

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FIRING ON ALL CYLINDERS

SELECT THE RIGHT MOVEMENTS

ACTIVATE

ACTIVATE YOUR BODY FOR OPTIMAL PERFORMANCE

Priming our neuromuscular system to fire optimally ensures muscles contract when they’re supposed to and do so more forcefully. In the broader context, pre-workout activation focuses on neuromuscular activation – performing exercises or drills to activate the right muscles in the right sequence so that they fire when you need them to. A comprehensive pre-workout activation routine should consist of a combination of general mobility and movementspecific drills. You can even incorporate some resistance with bands to amplify the activation effect. These dynamic movements enhance the communication between your nervous system and your muscles and gets your body functioning as an integrated system, which is the way it was designed to operate.

Start with some light cardiovascular activity or easy whole body movement.

Perform each drill for 30-60 seconds per movement, per side or per limb.

Keep your pre-workout activation routine to about 10 minutes.

Complete your activation drills 3-10 minutes before your training session or race to ensure no residual fatigue remains

MODEL: JOSH RUGER

Form tip:

UPPER BODY

Keep your wrists directly underneath your shoulders.

SHOULDER DISLOCATIONS Target areas: Shoulder girdle, including rotator cuffs and upper back Ideal for: Upper body weight training, functional training, CrossFit, swimming How to do it: Stand with feet wider than hip-width apart. Pull a resistance band taut with both hands. Extend your arms downward in front of you. Lift your hands up, over and behind your head. Bring the band as close to the small of your back as possible. Reverse the motion to return to the starting position.

PLANK SHOULDER TAPS Target areas: Core, arms and shoulders Ideal for: Upper body weight training or swimming, most sports How to do it: Drop into a straight-arm plank position. Keep your core engaged as you touch your left shoulder with your right hand. Repeat with your left hand and right shoulder. Continue in an alternating pattern while minimising hip movement or trunk rotation.

BAND PULL-APARTS Target areas: Shoulders and upper back Ideal for: Upper body weight training or swimming How to do it: Stand upright and slip your wrists inside a mini band. Hold your arms up in front of you at chest height. Position your hands shoulder-width apart with your arms extended. Pull the band apart. Return your hands to the starting position under control.

Form tip:

Squeeze your shoulder blades together at the peak of the contraction.

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Form tip:

LOWER BODY

Ensure that your knees are below your hips and your hands are below your shoulders.

KNEE LIFT AND KICKBACK Target areas: Activates the hip flexors, quads, hamstrings and glutes Ideal for: Before running How to do it: Stand tall. Lift your knee to a 90-degree angle. Hold the position for a count. Then drive the leg back while maintaining the 90-degree knee bend.

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DONKEY KICK Target areas: Glutes Ideal for: Before lower body weight training and running How to do it: With a mini band looped around your feet, drop onto your hands and knees. Lift your right leg, keeping your knee bent, until your thigh is parallel with the floor. Keep your foot flexed. Lower your right leg to return to the starting position. Repeat with the other leg.

STANDING HURDLE STEPS Target areas: Hip flexors and extensors, pelvic stability, core Ideal for: Running, cycling, most sports How to do it: Position a mini band around the front of your feet. Stand tall and drive your right knee up. Maintain control and bring your foot back to the starting position. Repeat with the left leg.

Form tip:

Keep your hips level throughout the movement.

Do not allow your knees to collapse inward as you squat.

BANDED SQUATS

3-WAY KICKS

Target areas: Glutes, upper legs and hips Ideal for: Lower body weight training, running, most sports

Target areas: Glutes and hips Ideal for: Activities that require balance and stability

How to do it: Position a mini band just above your knees. Stand with your feet hipwidth apart, with your hands on your hips. Bend your knees and push your hips back to drop into a squat. Return to the upright position by extending your hips.

How to do it: Stand tall with a mini band around your ankles. Shift your weight onto your left leg. Keep your right leg straight as you kick it forward. Bring it back to the starting position under control, then kick it out to the side. Return to the starting position, then kick your leg back. Repeat with the left leg.

LEG CIRCLES Target areas: Glutes and hip mobility Ideal for: Activities that require balance and stability How to do it: Stand tall with a mini band around both ankles. Shift your weight onto your left leg. Keep your right leg straight as you make big circles in a forward and backward direction.

In The Gym 101

gym

Form tip:

FULL BODY

Don’t let your hips drop as you hold the stretch.

BEAR CRAWL

THORACIC BRIDGE

BIRD DOG

Target areas: Arms, shoulders, core, pelvis and legs Ideal for: Any activities that require upper body stabilisation and movements that connect the legs and upper body

Target areas: Pelvis, hips, back Ideal for: Anyone who sits in front of a computer all day and participates in sport or fitness

Target areas: Core, hips, back Ideal for: Activating core stability and creating spinal alignment before load-bearing exercise

How to do it: Start in a seated position with your hands slightly behind your glutes, your knees bent and your feet on the ground. Extend your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can to create a tabletop with your torso as you look up. Hold for the appropriate count before dropping your hips back down.

How to do it: Start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet as you kick your right leg back behind you and raise your left arm out in front of you. Hold for a count before returning to the starting position. Repeat with the opposite arm and leg. LF

How to do it: Drop onto your hands and feet. Lift your knees off the ground. Crawl forward along the ground with your hips down. Crawl backwards to the starting position.

Form tip:

Keep your hips and chest square to the ground as you lift your arm and leg. Do not rotate as you lift. 102 Dis-Chem Living Fit

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sporting GET STRAPPED FOR

SUCCESS Modern life isn’t always conducive to optimal movement. Hours spent sitting or inactive often creates biomechanical issues which can cause injuries. Poor biomechanics also impacts your performance.

Whether you run, ride or lift weights, innovations in sports science have the potential to support efficient movement to boost performance and reduce injury risk.

A popular proactive option is kinesiology tape. Many physical therapists today use this brightlycoloured tape to address various biomechanical and lifestyle-related issues.

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Sensing movement patterns Taping using the right product and application technique can help to improve functional movement. By stimulating mechanoreceptors in the skin, the tape can provide neurosensory feedback when we move, which can alert us to poor movement patterns or when we take a weak joint or muscle beyond a healthy range of motion (ROM). This proprioceptive feedback can improve movement patterns and creates better stability through the resultant structural effect, which helps to improve performance.

Athletes can use kinesiology tape for better core stabilisation, hip and joint alignment, and posture, and enhanced muscle activation in primary movers like the glutes. Sports taping also serves as a proactive injury prevention measure as it helps athletes understand their limits and work safely and efficiently within that range. And the tape aids rehabilitation programs by supporting compromised biomechanics and allowing injured athletes to train within a safe ROM.

stick it to pain

Improved recovery

Pain reduction

When applied correctly, Another benefit is the kinesiology tape provides tape’s ability to relieve a form of mechanical pain. SpiderTech™ tape is lifting for the skin and developed with advanced wave underlying fascial layers. technology that activates Merkel The resultant microcirculatory cells (nerve endings) on the effects support better nutrient skin, which signal your nervous and energy delivery and improves system to block discomfort. The drainage to remove more lymph enhanced sensory stimulation and other exercise metabolites. can decrease the neural This benefit promotes better perception of pain. fluid movement Furthermore, to accelerate the stimulation recovery provided by following wearing the intense training tape over or during blocks consecutive TM of high workloads. days helps to Similarly, kinesiology normalise the tape can help neural drive to reduce swelling, muscles involved bruising, oedema in painful Support strained and/or ecchymosis conditions or muscles around injured soft after injury. tissues and joints by In this way, Protect injuries improving superficial SpiderTech™ Decrease pain after fluid dynamics and may help to injury lymphatic drainage. relieve acute Reduce oedema and or chronic swelling pain while Increase flexibility and also providing ROM support for joint instability, Accelerate healing sprains and Reduce soreness and muscle and DOWNLOAD swelling APPLICATION ligament strains. GUIDE Prevent injuries

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Accessing these benefits has never been easier. DisChem stocks a range of SpiderTech™ Precut Kinesiology Tape and Rolls made by the renowned Nitto Denko Kinesiology tape manufacturer in Japan, which boasts more than 30 years of proven clinical results. These taping products mimic the thickness, weight and elasticity of human skin which allows it to work with the body as it moves, offering applications for every need. The material is made of highgrade 100% cotton with a 100% polyacrylic adhesive. No latex makes it hypoallergenic. The tape is water-resistant and breathable and works for approximately 5 days after application. SpiderTech™ offers rolls and more than 17 body part-specific pre-cut products, including ankle, calf, elbow, knee, lower back, upper back, shoulder, neck, wrist, groin, hamstring, hip and three sizes of lymphatic applications. The patented Snap-Stick-Go tape backing makes it simple to apply, with easy-to-follow numbered application instructions and online support for specific needs. LF

Improve postural stabilisation and alignment Increase speed and strength Aid recovery In The Gym 105

ENDURANCE

BEAT THE FATIGUE Listening to a self-selected music playlist could improve performance when runners start to feel mentally fatigued*. Researchers suggest that music could potentially alter perceived effort.

30 MIN A RECENT STUDY DETERMINED THAT CONSUMING CAFFEINE 30 MINUTES BEFORE AEROBIC EXERCISE CAN HELP PEOPLE BURN FAT. Study conducted at the University of Granada.

*A study from the University of Edinburgh.

OAR-SOME TRAINING LOOKING FOR A MORE EFFECTIVE CARDIO WORKOUT AT GYM? Try the rowing machine. It delivers a full-body workout that activates nearly twice the muscle mass as cardio activities like running and cycling.

ENDURA

According to research*, athletes can maintain their endurance with as few as two sessions a week, as long as you maintain the volume and intensity of your workouts. However, expect your VO2 max to drop. *Research from the United States Army Research Institute of Environmental Medicine. Study published in the Journal of Strength and Conditioning Research.

ANCE

“ENDURANCE IS PATIENCE CONCENTRATED.” - THOMAS CARLYLE

in this section EXPERT Q&A

Post-exercise recovery...124

NUTRITION

Benefits of plant protein for athletes...116

HEALTH

Seasonal allergies...127

endurance

The ideal pelvic position on the saddle ensures better alignment with the torso and shoulders for a more comfortable and efficient riding position

4 reasons cyclists should focus on their

HIP

FLEXORS

espite the important role they play D in every pedal stroke, cyclists often neglect their hip flexors. And this lack of attention comes at a cost to your performance and, often, your general wellbeing.

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As the name suggests, the body contains a group of muscles that work together to produce hip flexion, the functional action that moves your knees up towards your abdomen. These muscles include the psoas and the iliacus – the strongest hip flexors that are collectively called the iliopsoas – and the rectus femoris, sartorius and tensor fasciae latae muscles.

Pedal pull

Cycling’s repetitive action involves repeated hip flexion during the pedal ‘pull’ or recovery phase. But the standard hunched-over riding position means that your hip is never fully flexed or fully extended. Repeatedly working these muscles through this shortened range of motion while riding over long distances and/or at high intensity can cause pathological shortening. The results in often chronically tight hip flexors.

Multiple roles The psoas (pronounced so-as) is a particularly important hip flexor. It is the only muscle in the body that connects the spine to your legs. It also plays a major role in spinal stabilisation and balance. These functions hold us upright (even when seated on a saddle) and allow us to lift our legs so that we can walk (and run and pedal).

Stress response

Our predominantly sedentary lifestyles, characterised by hours spent sitting at a desk and in cars, as well as a combination of work, life and other stresses, exacerbate the problem. “The psoas responds strongly to any major trauma in our lives (emotional or physical) or exposure to chronic stress,” explains Sean Johnson, a fascial tissue expert and founder of the Centre for Structural Medicine in Johannesburg. Given the many factors that affect this important muscle group, proactive actions that address chronic hip flexor tightness, increase strength in these muscles and improve hip mobility can deliver serious benefits to cyclists at every level.

Improve biomechanics Dr. Vladimir Janda, an expert in chronic musculoskeletal pain, pioneered a form of muscle imbalance evaluation and treatment which he calls the cross syndrome theory. His Lower Crossed Syndrome (LCS) theory (also known as the distal or pelvic crossed syndrome) explains the various complications that can arise from tight hip flexors. According to Janda’s theory, tight hip flexors cause tightness in the lower back, which is associated with weakness in the deep abdominal muscles and ‘crosses’ with weakness in the glutes. This pattern of imbalance creates joint dysfunction, particularly in the lower back and sacroiliac (SI) and hip joints. Specific postural changes seen in LCS include anterior pelvic tilt, increased lumbar lordosis, lateral lumbar shift, lateral leg rotation, hip extension limitations and knee hyperextension. These issues can affect your riding position. For example, an anterior pelvic tilt affects your posture on the bike. Addressing chronic hip flexor tightness would prevent or correct many of these common biomechanical issues. “The iliopsoas is also an important antigravity postural muscle which helps to maintain erect posture at the hip joints,” explains Johnson. As such, hip flexors that function properly would allow a rider to maintain a proper cycling posture. The ideal pelvic position on the saddle ensures better alignment with the torso and shoulders for a more comfortable and efficient riding position. Endurance 109

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Reduce pain and discomfort Leaving these biomechanical issues unaddressed can eventually cause joint or muscle pain. Primarily, tight hip flexors pull on the lumbar vertebrae, which is often the root cause of lower back and hip pain. “Psoas restrictions will often masquerade as bodily dysfunction such as lower back pain, SI pain, sciatica, disc problems, scoliosis, hip degeneration and knee pain,” adds Johnson. “Due to these biomechanical adaptations, people also tend to develop a head-forward posture, which can lead to issues such as headaches, eyesight problems, neck pain and tinnitus (ringing in the ears).”

Improve performance In addition to being uncomfortable, tight hip flexors reduce cycling performance by inhibiting the hip extensors (glutes), which causes weakness. As such, healthy, happy hip flexors will deliver a performance benefit by improving your efficiency and increasing your power output. For instance, strong hip flexors provide a more powerful knee lift during the pull phase of your pedal stroke, which increases efficiency. The psoas also shares fascial connections with the diaphragm, which is a vital muscle for optimal breathing and oxygen intake. “A tight psoas will tend to pull down on the diaphragm, preventing its full bellowing action. This, in turn, will prevent us from breathing deeply,” continues Johnson. This can reduce breathing efficiency, which would potentially limit the amount of oxygen the body can supply to working leg muscles. 110 Dis-Chem Living Fit

In addition to being uncomfortable, tight hip flexors reduce cycling performance by inhibiting the hip extensors (glutes), which causes weakness.

Reduce injury risk

Weakness or tightness in the hip flexors often results in compensation injuries in the knees, hips and lower back, including Achilles degeneration, hip bursitis, lower back pain and hamstring strains. These injuries are generally caused by muscle imbalances that stem from compensatory movements.

The solution

The key to avoiding these issues is to constantly strengthen and increase the mobility and flexibility of your hip flexors, especially your iliopsoas.

A strong cyclist is an efficient cyclist.

Step 1: Get a proper bike fitting Visit your local bike shop or cycling coach for a biomechanical assessment and bike fitting. The right setup can widen the leg-hip angle to make you more efficient and create a more comfortable riding position. Step 2: Improve hip mobility and flexibility Perform quick, targeted hip flexor stretches or mobility drills throughout the day, particularly first thing in the morning, periodically during the day when at your desk for prolonged periods, and before and after training. Forrest Yoga, with its emphasis on pelvic function, stability and psoas tonal health, is a great standalone practice, suggests Johnson.

Beneficial hip flexor stretches include: World’s greatest stretch (lunge with spinal twist) Kneeling hip flexor stretch ½ kneeling couch stretch Step 3: Perform pelvic stability exercises Strengthening the muscles around your pelvis will help to iron out any imbalances that can result in hip flexor tightness or weakness. Ideal exercises include: Bridge variations Plank variations with movement Side plank lift Bird dog Stability drills on balance boards, blocks or balls Step 4: Create overall functional strength A strong cyclist is an efficient cyclist. And a strong, functional body ensures you can get into and maintain anatomically correct positions while on the bike.

Include these functional exercises in your weekly strength session: Squats Deadlifts Lunges Step ups TRX or stability ball hamstring curls Step 5: Manage stress Minimise your exposure to and manage daily stress levels to reduce the impact this has on your psaos. Bonus tip: The constructive rest position According to Johnson, one of the best ways to stretch and adjust tone through the psoas is with the constructive rest position. “In this position, the psoas is free to relax, so it can often bring relief from backache and help maintain pelvic stability,” he explains. How to do it: Lie on the floor with your feet up on the couch or bed, with a 90-degree angle between your hips and thighs, and thighs and calves.

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CHANGE AGENT

WILLEM ENGELBRECHT F OND OF NATURE AND THE GREAT OUTDOORS, EVOX NUTRITION-FUELLED AMBASSADOR WILLEM ENGELBRECHT AIMS TO USE HIS INFLUENCE AND PASSION TO MOTIVATE, UPLIFT AND SHAPE YOUNG MINDS.

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WILLEM’S MANTRA

“If the body is healthy, the mind and soul will follow.” As a kid, Willem showed promise as a gymnast and his coach constantly pointed out that his muscularity was ahead of his time. Although he was always surrounded by those who motivated him, Willem’s twenties took a dark turn, leading to drug and alcohol abuse. It was then that he turned his life around, finding solace in what

he loved doing most as a kid – spending time outdoors. Getting closer to nature, Willem started finding more of himself. He started filling the voids left by his vices by adventuring and taking up hobbies such as river rafting, abseiling, bowhunting, mountain biking and kayaking, to name just a few of his more adventurous pursuits.

Most challenging exercises? Squats, dumbbell rows, assault bike Favourite exercises? Tricep extensions and leg extensions Favourite cheat meal? Double chicken fillet burger with mayo and cheese or a Roman’s pizza What do you do to relax? Camping next to the riverside, hammock between 2 trees and fishing rods in the water What’s in your gym bag? Ear pods, preworkout, water bottle, wallet

Finding purpose Realising all the wrong turns he made as a youngster, Willem sought ways to right the wrongs of his past and turned his passions into purpose. He has spent the past decade helping troubled youth as a youth worker for a local school and takes on youth development projects such as leadership talks, anti-drug and anti-bullying campaigns, and disciplinary intervention camps with high-risk pupils. His mantra is, “if the body is healthy, the mind and soul will follow”. Willem has since founded the ‘Geared4Life’ organisation, which takes

QUICK FACTS

troubled youth on outdoor excursions to introduce them to positive alternatives in the form of outdoor activities and adventuring. Willem believes that being told to “take care of your body, it’s the only one you have” during a motivational talk at school was the best advice he ever received. He now seeks to constantly re-enforce this underlying principlel in his role as a youth counsellor in the hope of having the same impact on other kids.

Favourite motivational quote?

‘Be the person you needed when you were younger’.

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Holistic development

Willem believes that fitness is more than just excelling in one aspect of life. It’s about using one aspect to better yourself in another – creating a domino effect that results in a more well-rounded, healthier and happier you. “Balance, to me, means to live out all your passions, and not have any of them dominate your lifestyle.” While gym and resistance training is a regular feature in his weekly schedule, Willem makes time for all his other passions too – hunting, mountain biking, touch rugby with the boys, and his faith. Willem backs up this active lifestyle with solid nutrition. Being in the health and fitness community, Willem emphasises the need to eat according to your goals. Whether that is reducing calories for weight loss, or

WILLEM’S DAILY SUPPLEMENT STACK: focusing on macronutrient timing for better performance, different goals require different methods. Like everything else in his life, Willem finds pleasure in the simple things with his meal prep. He spends two evenings a week in the kitchen preparing his staple meals. He includes as much whole food as possible, restricting, “Balance, to but not completely eliminating, ‘junk’ me, means foods such as fast and to live out processed foods. all your Willem’s typical passions, grocery essentials include lean mince, and not have any of them chicken breasts, dominate eggs, basmati rice your lifestyle.” and mixed veg.

Evox Alpha Acceler8 Black HD

Evox Alpha PreSurge Extreme pre-workout

FUELLED FOR VICTORY Willem supports his approach to healthful eating with wellformulated supplements. Fuelled by Evox for the past two years, he has no doubt his performance levels have increased now that he is able to tick all the boxes in terms of his supplement stack. When tackling the outdoors, Willem never heads out the door without Evox Energy Oats and Endurance snack bars in his backpack. Ultimately, Willem’s greatest ambition in life is to leave a legacy that has a positive impact on the world long after he is gone and can’t physically do so himself. His work with the youth is testament to this, using fitness and his love for the outdoors to change the lives of troubled youth one adventure at a time. LF

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Evox Alpha Amino Elite (intra-workout)

Evox 100% Premium Synergy Protein (post-workout shake)

Evox Alpha Creatine HCL prior to training (cycled)

LEAN MUSCLE GROWTH ACCELERATED MUSCLE RECOVERY THERE IS ONLY ONE WHEY #YOUDESERVEIT

FAST-UPTAKE TRI-WHEY SYSTEM

Q&A

ASK THE PROS How can I optimise my recovery to get the most from my training? Albert via Facebook

ndurance athletes train, a lot. But the perfect combination of training volume and intensity, properly periodised with your target race in mind, doesn’t always deliver the desired outcome without adequate recovery. To extract all the benefits from your training and realise your full potential on race day, you need to support your body with a combination of rest and nutrition immediately following a workout.

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DID YOU KNOW? Without proper nutrition, your body will eventually start metabolising protein from muscle to meet your energy needs, especially the longer your training session goes on.

STEP 1: EAT Post-workout nutrition is the cornerstone of recovery. The food, drink and supplements you consume after a training session should replenish spent energy reserves, repair and regenerate damaged soft tissue, and trigger new muscle growth and other adaptations.

When you exercise, your body typically breaks down glycogen (carb-derived energy) stores in muscle cells and your liver, as well as stored and ingested fat. But without proper nutrition, your body will eventually start metabolising protein from muscle to meet your energy needs, especially the longer your training session goes on. While there are metabolic benefits to training in a low-carb state (you become more efficient at fuelling your efforts with stored or ingested fat), breaking down fat and muscle for energy is less efficient at higher intensities. And constantly training in this way also creates more muscle damage, which increases your recovery demands. As such, optimal post-workout

recovery should start as soon as the session ends. Your main aim at this stage in the recovery process is halting muscle breakdown and kickstarting the processes that repair the muscle damage done during training. When it comes to postworkout nutrition, timing and meal composition are the most important factors to consider.

DO THIS:

It is best to consume a serving of highly bioavailable protein along with some rapidly digested carbohydrates immediately after a training session. This combination provides your body with amino acids to repair muscle tissue and carbohydrates to replenish depleted glycogen stores in muscle cells and the liver. And research shows that restoring glycogen and

rebuilding muscle happen at a faster rate after exercise when you consume your carbohydrates and protein together.

We also now know that endurance athletes benefit more from a carb and protein drink than the traditional carbohydrate-only option. While a wholesome whole food meal is generally the best option to meet your nutritional needs in the recovery phase, it’s not always practical to carry food with you. Many athletes also struggle to get down a meal as their weary leg muscles are still hogging the majority of their blood supply, leaving very little available for the digestive system to function properly. This is when an intelligently formulated supplement makes sense. These products provide the macronutrients you need in liquid form and it is easy to carry around a shaker bottle or a convenient bar.

WHAT TO LOOK FOR:

JAMES CUNNAMA

OPTIMAL POSTWORKOUT RECOVERY SHOULD START AS SOON AS THE SESSION ENDS.

A product that contains all the essential amino acids along with added leucine – an important anabolic (muscle-building) trigger – are prerequisites for any suitable recovery drink.

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Q&A

STEP 2: REST With the nutrition box checked, your focus should shift to rest. Reducing the demands you place on muscle and connective tissues gives them an opportunity to adapt to the training you’ve just done.

This post-workout downtime could include a nap, if you have the time. If you’re heading to the office or back home after your session, make sure you keep moving around to promote blood flow. Sitting down for extended periods after a training session can actually hamper your recovery efforts. Eating a whole food meal 2-3 hours after your session will support your recovery by supplying your body with another dose of amino acids to sustain the rebuilding process. Add in some natural fats to this meal and with dinner to support the hormonal response that drives the repair process. Then, add in some active recovery before bed. This could include hot-cold contrasting, foam rolling, mobility drills, stretching or some light massage. Including this step in your post-workout recovery routine will help your body bounce back sooner.

ACTIVE RECOVERY: FOAM ROLLING, MOBILITY DRILLS, STRETCHING OR SOME LIGHT MASSAGE

STEP 3: SLEEP The final step in the postworkout recovery phase is adequate sleep. Aim to get

at least 7-9 hours a night. That could mean sacrificing some training time to sleep in when required by those who

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run in the early morning. Having followed this simple yet effective three-step process, you should wake up feeling refreshed and ready to repeat the process at your following session. LF

endurance

THE PHYSICAL DEMANDS OF PROFESSIONAL RUGBY ARE IMMENSE. COMPLETING MULTIPLE TRAINING SESSIONS A DAY, ALONG WITH INTENSE WEIGHT TRAINING IN THE GYM AND HIGHIMPACT GAMES EVERY WEEKEND, REQUIRES QUALITY SUSTENANCE FROM FOOD AND SUPPLEMENTS FOR OPTIMAL RECOVERY AND PEAK PERFORMANCE.

EVOX FUELS WP 120 Dis-Chem Living Fit

THE ABILITY TO TRAIN MORE INTENSELY FOR LONGER PERIODS PROVIDES THE IMPETUS FOR STRENGTH GAINS AND MUSCLE GROWTH. FOCUSED ON PROTEIN And as a predominantly power-based sport, players need to pack on and maintain considerable muscle mass to compete physically on the field, while retaining their athleticism and efficiency. Achieving this level of conditioning and strength requires a suitably periodised training programme and an evidencebased nutrition plan that provides adequate protein and carbohydrates, without compromising on quality fats.

“Protein is essential to meet the players’ massive recovery demands. Our main aim is to never allow players to fall into a protein deficit,” explains DHL WP Rugby strength coach, Nico de Villiers. That means consuming protein at regular intervals throughout the day, with special focus on important periods like first thing in the morning, after training sessions or games, and at night before bed. But it’s about more than just meal frequency as protein intakes for players far exceed the recommended 1.6g per kilogram that applies to the average active person. “In the off-season, protein intakes can go as high as 2.5g/kg when players need to bulk up. And it is hard to hit these macronutrient intakes with food alone.”

Support from supplements To help players meet their nutritional demands, DHL WP Rugby looked for a supplement provider offering clean products that are grounded in science and chose to partner with EVOX Advanced Nutrition. “We advocate a ‘food first’ nutritional approach, with supplements there for convenience and support. While we invest significant time and resources to educate players about the role supplements can play in a broader performance nutrition plan, we’re not prescriptive.” As long as players eat their three big main meals, they can choose what they consume in between for their remaining snacks, and their post-workout or postgame meals. Getting these nutritional basics right on a consistent basis is the team’s primary objective. “Providing access to quality food sources is our first priority, followed by hitting the right macronutrient and calorie targets. We have a consulting dietician who provides guidance and a company that produces balanced meals for the players whenever they are within the WP Rugby environment.” In essence, WP Rugby controls two meals and two snacks during the week on ‘high load’ days and all meals on game day. “We make sure there is always protein available, particularly within the first hour after any physical activity. It is vital that players get in a 30g protein serving within that window,” elaborates Nico. In these instances, a highly bioavailable liquid protein source is convenient and popular among the players. Endurance 121

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“This can include an EVOX protein shake, bar or a flavoured milk product. We then provide a selection of solid food options after games in the change rooms for the players to eat when they get hungry.” It is up to the players to follow the plan and meet their targets during the remainder of the week. “Supplements help to occasionally fill any gaps when the players can’t make or access food, or to augment meals. We are also using casein protein as a means to keep players in a positive protein balance overnight,” adds Nico.

PERFORMANCE BOOSTERS Nico advocates other supplements around training sessions and games for their proven performance benefits. “I push creatine a lot because it is a supplement with numerous longitudinal studies backing its efficacy. We use it before workouts to boost the players’ physical capacity in the gym and on the field. The ability to train more intensely for longer periods provides the impetus for strength gains and muscle growth, but only when coupled with adequate nutrition.” Nico says more education is needed in the industry to understand how creatine can benefit players as the idea that the product has direct anabolic (muscle-building) effects remains a common misperception. “EVOX produces an effective and palatable creatine drink

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CREATINE WE USE IT BEFORE WORKOUTS TO BOOST THE PLAYERS’ PHYSICAL CAPACITY IN THE GYM AND ON THE FIELD. THE ABILITY TO TRAIN MORE INTENSELY FOR LONGER PERIODS PROVIDES THE IMPETUS FOR STRENGTH GAINS AND MUSCLE GROWTH, BUT ONLY WHEN COUPLED WITH ADEQUATE NUTRITION.

THE EVOX RUGBY SUPPLEMENT STACK: EVOX 100% WHEY PROTEIN ADVANCED EVOX MAXILEAN PROTEIN BAR EVOX ALPHA PRE-SURGE EXTREME EVOX AMINO HYDRATE

EVOX provides products that contains added that blend high-dose amino acids. It is a caffeine servings with convenient and tasty creatine, like in EVOX drink, which makes it Alpha Pre-Surge easy to ingest.” Extreme. EVOX Alpha Creatine Overload includes creatine, L-glutamine and taurine with a glycaemic transport stack that contains rapidly-absorbed carbohydrates, which boosts creatine uptake to improve strength and Each serving endurance, while refuelling glycogen stores and aiding provides 320mg of caffeine – about muscle recovery. the same as 4 cups Nico also prescribes of coffee – along creatine for injured with creatine players to assist with their monohydrate and recovery. “Research shows creatine HCL, that creatine supplements, together with a when coupled with other transport system. amino acids from protein, “Many players like can slow muscle atrophy to use caffeine when (muscle loss).” they have multiple And Nico and his team sessions, which we are experimenting with provide to them in collagen and vitamin different forms,” C to aid and accelerate explains Nico. These recovery from injury, can include gels, and plan to add these mixes and drinks. compounds into their supplement protocols in future as a proactive measure to reduce injury ELECTROLYTES risk among players. The other key element in the team’s supplement plan is electrolytes. According to Nico, there are always sachets or Many WP Rugby players ready-mixed bottles also use pre-workout available for players during products that contain training sessions and caffeine – another games, especially during performance-enhancing compound with significant the warmer months. EVOX Amino research backing its Hydrate is an effective effectiveness.

REPLACING

CAFFEINE KICK

option, offering an isotonic, hydrating intraworkout supplement with essential amino acids, glutamine and glycine to support hydration and recovery. “We also include an electrolyte drink with certain snacks or lunch during the day. In summer, players will drink this mix twice a day.” Players will drink 400ml of water that contains electrolytes with their prematch meal on game day and again at half time. “We might also add magnesium tabs or electrolytes to another pre-workout drink or caffeine drink, along with some carbs for energy.”

Player safety

As professional athletes, it is vital that any supplements the players take comply with World AntiDoping Agency (WADA) regulations. “We have confidence in our partnership with EVOX because the company batch tests what they provide DHL WP Rugby to ensure every bottle or tub contains only what it says on the label,” concludes Nico. LF

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Plant-based protein for

ENDURANCE ATHLETES INFORMED ENDURANCE ATHLETES KNOW THAT PROTEIN IS JUST AS IMPORTANT AS CARBOHYDRATES FOR OPTIMAL RECOVERY. For years, the go-to option was dairybased whey – what many consider the gold standard in supplemental protein due to its superior bioavailability (how quickly your body breaks down and absorbs the amino acids). But plant-based protein supplements are now also widely used by athletes for numerous reasons and not just by vegans or vegetarians. Everyone can use plant-based protein powders to boost their post-exercise recovery.

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A study found better strength gains from pea protein than whey

A growing trend

With so much research into plant-based eating now available, the idea that plants are unable to meet an athlete’s protein requirements is an outdated myth. For example, a small-scale study* that tracked strength, performance, body composition and muscular adaptations following 8 weeks of high-intensity functional training among participants who consumed a whey protein or pea protein (which is a complete protein) supplement found comparable results. And a bigger study (161 participants over a 12-week program) published in the Journal of the International Society of Sports Nutrition even found better results from pea protein compared to whey on muscle composition. There were clinically significant differences in muscle strength gains. References *The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8 Weeks of High-Intensity Functional Training (HIFT): A Pilot Study; Sports (Basel). 2019 Jan; 7(1): 12.

Combine and conquer However, not all plant proteins offer a complete amino acid profile, like that found in pea protein. But innovative supplement manufacturers now combine complementary plant proteins (those with an incomplete profile) together to deliver a powder that contains all nine essential amino acids in every dose. When combined in the correct ways to create this complete amino acid profile, plant protein supplements that blend multiple sources can help you meet your recovery needs, while also adding extra nutritional value beyond amino acids alone. Eating more plant-based protein daily can also compensate for the reduced absorption rate of plant proteins due to their lower biological value compared to animal protein (especially whey). Intelligently formulated plant protein supplements also offer an effective solution in this

regard, particularly for postworkout recovery, as they are typically more bioavailable than whole food sources. And following years of development and innovation, plant-based protein powders now offer comparable taste and texture profiles to whey options, along with numerous other health benefits. For instance, plants that contain protein generally also provide various enzymes, antioxidants, vitamins, minerals and unsaturated fats, as well as fibre to aid digestion.

Various sources recommend that vegetarian athletes should increase their protein intake by 10%, aiming for up to 1.8g/kg/ day – the average recommended intake is 1.6g/kg/day. Endurance 125

endurance

Plant protein can lower inflammation Replacing some (or all, if you aim to go vegan) of your animalbased protein servings could also help to reduce inflammation. A recent study published in 2020 in the Current Developments in Nutrition journal found that “dietary protein, particularly from plant sources, may be associated with beneficial changes in the inflammatory burden in aging populations”. Various independent studies also link animal protein, particularly red meat, to an increase in inflammation

studies suggest animal protein, particularly red meat, increases inflammation 126 Dis-Chem Living Fit

markers such as pro-inflammatory macrophages and C-reactive protein. While this effect is lower in whey protein supplements, it can cause more inflammation than most plant-based protein products. And eliminating dairy-based protein powders like whey from your diet can help alleviate digestive inflammation caused by conditions such as lactose intolerance, milk allergies or IBS among sufferers. And digestive inflammation can hamper optimal protein absorption. This might be an important consideration for recovering endurance athletes because training itself causes inflammation. Adding to your immune system’s demands with dietinduced inflammation can slow your rate of recovery, which negatively impacts your subsequent training sessions and, ultimately, your race day performance.

PLANT POWERED PER SERVING

Biogen Plant Based

Protein

PROTEIN: 20g CARBS: 8g

Youthful Living Vegan Protein PROTEIN: 20g CARBS: 1g

USN Blue Lab 100% Plant Protein PROTEIN: 20,9g CARBS: 3g Optimum Gold Standard 100% Plant PROTEIN: 24g CARBS: 4,2g

NPL Vegan Protein PROTEIN: 22g CARBS: 4g

32Gi Recover PROTEIN: 18g CARBS: 47,5g

The pH factor Animal-based proteins, including whey, also tend to be more acidic than plant-based variants. Your body has mechanisms to selfregulate pH within the ideal 7.30 to 7.45 range, which means whey or other dairy proteins in isolation shouldn’t cause any issues. However, when consumed alongside an overabundance of other overly acidic foods, especially processed carbs, dairy-based protein recovery drinks could increase the demands on the systems that rebalance your pH levels. In these instances, a vegan protein could help your recovery efforts. Eating more acidic foods can also increase inflammation, which is associated with numerous conditions when left unchecked for extended periods. Those most relevant to athletes include possible joint pain and weakness, fatigue and low energy levels, and lowered immunity. And adding more plantbased proteins to your diet from natural sources like yellow peas, chickpeas and ancient grains like quinoa can help to rebalance your body’s pH levels to the ideal alkaline state because they are naturally alkaline. LF

Don’t let allergies derail your training Spring typically heralds a return to outdoor exercise as days get longer and temperatures rise. Unfortunately, this time of year also brings with it numerous airborne allergens that can add additional strain to heaving lungs during intense training sessions.

Allergic reactions

ALLERGIC REACTIONS PEAK IN SEPTEMBER THROUGH TO NOVEMBER

During this period, which typically starts in September and can run until November, pollen, mould and fungal spores from trees, flowers, weeds and grasses can spread in the wind and land up in our eyes, noses and lungs. The resultant allergic reaction to these airborne irritants can leave athletes feeling congested and wheezy, or dealing with bouts of sneezing, itchy eyes, sniffles or even coughing. Commonly referred to as allergic rhinitis, the associated symptoms can leave you feeling uncomfortable due to sinus pressure and can disrupt sleep, which affects recovery and performance as it leaves you feeling tired, run down and lethargic. The impact can also be more severe for athletes who suffer from asthma as allergens can inflame nasal passages and airways. Endurance 127

endurance

VARIOUS REPORTS SUGGEST THAT POLLEN COUNTS ARE RISING IN RESPONSE TO GLOBAL WARMING. THAT MEANS ALLERGY SEASON IS NOW OFTEN MORE INTENSE, WITH SYMPTOMS THAT ARE MORE SEVERE. Pollen counts rising

If you head outdoors for your regular session, consider these tips: Train before 10h00 or after 16h00, as pollen counts are highest between these times.

Avoid training on warm, dry and windy days.

Avoid heavily wooded or grassy areas, especially if the grass is being cut.

128 Dis-Chem Living Fit

Various reports suggest that pollen counts are rising in response to global warming. That means allergy season is now often more intense, with symptoms that are more severe. For instance, a study by researchers from the University of Utah affirmed that the warming climate has made allergy seasons longer and more potent. Heading outdoors for a run or ride can make symptoms worse as our breathing rates increase and we take deeper breaths. And difficulty breathing will directly affect performance. A landmark South African study conducted by researchers at the University of Cape Town in 2010 also links allergies with compromised reaction time, attention and vigilance among affected athletes. The research paper concluded that chronic allergic rhinitis may predispose athletes to upper respiratory tract infections (URTI), which often requires time off from training and medication to fully recover.

Treating allergies

If you suffer from severe hay fever, visiting an allergy specialist can help you determine which specific allergens affect you most. This information will give you an opportunity to identify the allergens that trigger the most severe reactions and empowers you to use online resources to determine when counts are highest. It’s often best to minimise or avoid exposure to these allergens by training indoors on days when counts are highest. However, this is not always practical for endurance athletes. Physicians might also prescribe medication or other treatments such as decongestants, oral or nasal steroid medications, antihistamines or a saline spray to reduce symptoms and alleviate congestion. Administering these treatments as prescribed would likely help you breathe easier during subsequent outdoor training sessions. LF

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