DCLF Issue 22 - Autumn 2024

Gut health

Glutamine for gut health

Ask the pros

Are plant-based mass gainers worth it?

Gains masterclass

KK shares his tips for explosive muscle gain

Africa’s strongest man Rayno Nel

Training day

The DHL Stormers

#GymLife

Physique athlete profiles with #TeamEvox

Weight loss

3 supplement stacks to support winter weight loss

Ask the pros

Is my pain caused by weak hips?

Sports features

Dis-Chem Half Marathon and Ride for Sight event reports

Going the distance

The advantages of a hybrid protein-carb endurance drink

Plyos for runners

Dis-Chem is celebrating 45 years of making healthier living easier in 2024. It’s an astonishing milestone that we are incredibly proud of.

Over the course of the past four and half decades, Dis-Chem has pioneered the discount dispensaryled pharmacy concept, growing from a single store into the largest retail pharmacy chain by market share in South Africa, with a network of over 300 retail stores and over 20 000 staff.

More importantly, we have diversified our offering beyond medicines and pharmaceuticals to encompass a wide range of health foods, supplements, devices and gear that support a healthier, more active lifestyle.

improve their recovery and boost their performance.

Our purchase and integration of Baby City under the Dis-Chem brand has also created a one-stop location for new moms and their babies, marking another bold step in expanding our offering and catering to a broader range of health and lifestyle needs for our loyal customers. This expanded offering also includes an increase in the range of healthcare services we provide at Dis-Chem Pharmacy locations across the country, with plans in place to make it easier than ever to access the products and services that support your health and active living with a wider network of physical retail stores.

These product categories align with our pioneering proactive and preventative approach to health, which we have championed through our range of nutritious food products, quality health and sport supplements and exercise equipment, coupled with expert advice on the store floor, online and in our in-house publications, including Dis-Chem Living Fit.

Through our pioneering and innovative approach, we have turned the traditional medication-led curative pharmacy model on its head and have not let up in our desire to keep driving industry innovation.

Offering the widest range of sports supplements, Dis-Chem has become the trusted retailer to athletes and gym-goers across every sporting code and mode of training looking for ways to

Our ambitious plans to realise our vision to be South Africa’s leading retail pharmacy include expanding our store footprint by 45% over the next three years, and our ongoing efforts to build our digital marketplace to deliver a responsive and intuitive online shopping experience and express delivery service that makes on-demand shopping a reality for more customers.

As we commemorate this impressive milestone and acknowledge how far we have come, we’re as excited as ever about what the future holds. We would like to thank our loyal customers for their continued support over the last 45 years and your contribution to the Dis-Chem success story. We look forward to offering you even more as we stride into the future as South Africa’s leading onestop-shop for all your health and exercise needs.

Here’s to the next 45 years.

RUNNING MANIA HITS SA

We’re striding into a new season with the Autumn 2024 issue of Dis-Chem Living Fit packed with running-related content as Comrades fever grips the country!

Comrades fever

Our cover girl, Biogen Face of Fitness finalist Gloria Ngcobo, will line up alongside 20,000 other runners in Durban on 9 June as she embarks on an epic 87 km journey to Pietermaritzburg, attempting to conquer the formidable ‘up run’

Crossing the finish line before the 12-hour cut-off will hold extra significance for Gloria as she is chasing her back-to-back medal. We chat to her about her preparations and find out why this iconic race has captured her imagination (see page 38).

Learn to endure

We’re also putting the endure in endurance with our mix of running content in this issue. We chat to Nedbank Running Team Manager and former Comrades winner Nick Bester for his taper tips to have the best leadup to race day, with recommendations on supplements to get you to the start line fully recovered and ready to race (pg 124)! And don’t miss our 5 immune-boosting tips on page 62 to keep those pre-race germs at bay.

Check out page 116 for a plyometric workout to make you a stronger and faster runner to improve your PB over every distance! And you can read the race report from the 2024 Dis-Chem Half Marathon – one of the most iconic races on the Jo’burg racing calendar –on page 108.

Revitalise body and mind

Beyond the energy gels, drinks and

bars, Dis-Chem also stocks a range of health supplements that can revitalise body and mind.

In this issue, we take a closer look at how nootropic supplements could help you reach your potential by supporting neurotransmitter production (pg 58), and how the innovative Dis-Chem Gold+ range provides the nutrients your body needs to thrive in the most bioavailable formats to boost absorption (pg 54).

Discover why L-glutamine is the one effective product possibly missing from your gut health supplement regimen, as research shows that it may help to repair the gut lining damaged in inflammatory gut conditions and may also help to reduce inflammation. Turn to page 66 to start your gut healing journey!

Get on the gain train

If running is not your focus, we’ve got your nutrition and training needs covered in our gym and lifestyle sections. Turn to page 76 for NPL athlete KK Sibiya’s top 5 mass building tips. We also weigh up plant-based mass gainers against their more conventional whey counterparts on page 72 to see how they stack up.

If playing the gains game is not you’re focus, we’ve got a comprehensive fat burner guide (pg 94) to help you achieve a leaner physique, with tasty recipes (pg 44), the latest diet trends (pg 34), and insights on herbal teas (pg 32) to enhance your diet and lifestyle to achieve your goals!

Enjoy this issue! The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

Publisher: Tanja Schmitz

Price and product disclaimer

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

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

BENEFIT PARTNERS

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

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

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

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

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

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

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

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

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

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

*Valid in SouthAfrica only

SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP

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

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

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

in 3D Secure, either the MasterCard or Visa pop up or online security screen appears. The cardholder enters their 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorised use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme.

Dis-Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis-Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.

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

WHAT OUR LOYAL CUSTOMERS DESERVE

OUR BENEFIT PROGRAMME

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

For Youth programme

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

Dis‑Chem Partners

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

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

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

Please note there are laws prohibiting the return of medication.

RUN RIDE SWIM LIFT

SQUAD GAMES DUO

23-24 March

The next instalment of this exciting premium functional fitness event will comprise teams of 2 (male/male or female/female or male/ female). Teams can compete in four divisions, including Scaled, Intermediate, Masters and Rx’d. There will be 5 workouts over the weekend. The leaderboard is determined purely by the standings of the teams after the 5 workouts. The workouts will test the athletes' ability to strategise for the best team performance while having a ton of fun. The DJ and MCs will keep the crowd entertained and up to date with all the action all weekend.

capturefit.co.za/event/squad-games-2024

CANNONDALE MALUTI DOUBLE 90

6 April

The Maluti Double 90 is a team time trial over 180 km and is limited to 120 teams and a time limit of ten hours. Teams can enter 6 to 12 riders per team, which can compete in three categories – Female (women-only team), Mixed (a minimum of 3 female riders need to finish within the first 6 riders) and Open (any combination of gender). Known for its spectacular sandstone mountains and tranquil scenery, the event is one of the most scenic but challenging cycling events on the calendar. The event starts at President Square in Clarens in the Free State and takes the riders through the breathtaking, unspoilt terrain of the Golden Gate Highlands National Park. malutidouble90.co.za

TWO OCEANS MARATHON

12-14 April

The Western Cape’s most prestigious road race, the Totalsports Two Oceans Marathon, will take place over three days.

The iconic 56 km Ultra Marathon will take place on Saturday, with the Half Marathon scheduled for Sunday. The Trail Run, Fun Runs and Cape Town International Friendship Run are back, and will take place on Friday, 12 April. twooceansmarathon.org.za

TANKWA TRAIL RUN

19-21 April 2024

Run. Have fun. Eat. Sleep. Repeat! Participating in the Tankwa Trail is a weekend of pure joy, encompassing all kinds of exhilarating emotions. Runners can immerse themselves in the trails, passing by rugged rock formations, luscious fruit plantations and the tranquil KoueBokkeveld scenery as their backdrop. tankwatrail.co.za

CYCLE LAB SCHOOLS MTB SERIES EVENT #1

20 April 2024

The Cycle Lab Mountain Bike Series is the premier interschools MTB league in Gauteng, following an XCO short track format, with 5 races set out for the 2023 season. Open to all public and private high schools from U13 to U19 age categories, with the full support and sanctioning of Schools Cycling SA and, by association, Cycling SA. cyclelabmtbseries.co.za

KAP SANI2C MOUNTAIN BIKE STAGE RACE 21-27 April

This three-day, 265 km mountain bike stage race takes place in the eastern province of KwaZulu-Natal in South Africa. Pedalling across a section of the KZN Midlands mist belt, riders traverse scenic dairy and timber farms, glide through indigenous forests and soar down a breathtaking pass into the Umkomaas Valley before crisscrossing a nature reserve and sugar cane farms to eventually reach the Indian Ocean. Choose from four event options – the Non-Stop (21-23 April), the Trail (23-25 April), the Adventure (24-26 April) or the Race (25-27 April). sani2c.co.za

ULTRA-TRAIL® DRAKENSBERG

26-28 April

Experience mountain running at its very finest. Ultra-Trail® Drakensberg is a festival of trail running with races covering distances of 160 km, 100 km, 62 km, 32 km and 21 km. All events take place within the southern area of the internationally-renowned Maloti Drakensberg World Heritage Site and traverse large swathes of this iconic wilderness, including legendary features such as Sani Pass, Twelve Apostles, Khanti Ridge, Gxalingenwa Gorge, Hodgson’s Peaks, Garden Castle, Rhino Peak and Langalibalele Pass. ultratraildrakensberg.com

GLACIER WATERBERG TRAVERSE

3-5 May

The Glacier Waterberg Traverse is a three-day mountain bike stage race that takes place in the spectacular bushveld of the Waterberg.

Summerplace Game Reserve in Limpopo hosts the event and is only 2.5 hours from Johannesburg, offering a healthy slice of rural bliss where you can enjoy renowned MTB trails with breathtaking views and the possibility of game encounters. The noncompetitive atmosphere of the race encourages riders to slow down and spend quality time with loved ones.

waterbergtraversemtb.co.za

KING PRICE RACE TO THE SUN

11 May

The 160 km (100-mile) journey starting at Hartbeespoort Die Oewer stretches the imagination by taking racers through picturesque landscapes and challenging terrains to the finish at Sun City to ensure a truly magical Mzanzi experience. Ride solo or opt for a Relay Team of two riders. racetothesun.co.za

36ONE ASSET MANAGEMENT MTB CHALLENGE

24-26 May

This is South Africa’s ultimate race with 361 km and a maximum of 36.1 hours to complete it. While this race remains a mountain bike race, participants now have the flexibility to take it on with a gravel- or mountain bike, so choose wisely! If you are not up for the full Challenge you can take on The Half or opt for The Relay in a team of 4. www.the36one.co.za

REBEL RENEGADE GAMES

31 May - 2 June

Africa’s top male and female CrossFit athletes and teams will compete for a spot at the 2024 CrossFit Games at this Official Regional Semifinal event, taking place at Emerald Resort & Casino in Vanderbijlpark. The event is not merely the last qualifying stage before the CrossFit Games, it’s also a chance for the CrossFit community to do what it does best: support and cheer on athletes from around the world vying for an invitation to the Games. Whether you’re competing, attending the event live or watching from home, the Semifinals are a fun opportunity for everyone to participate in the quest to find the Fittest on Earth.

rebelrenegadegames.com

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

NPL products get a makeover

Look out for a range of trusted NPL supplements sporting a refreshed look and updated contemporary design with striking new packaging and updated tub sizes.

NPL Anabolic Whey

A hardcore high-quality protein shake to support lean muscle gain, with 28 g of protein per serving and other key ingredients to promote anabolism and enhance muscle protein synthesis. The volumising stack contains creatine monohydrate for increased strength and performance and ingredients which may stimulate natural growth hormone production.

NPL Casein Slow Release Night Protein

Provides 22 g of high-quality, slow release protein per serving to supply recovering muscles with a steady stream of amino acids for up to seven hours. Ideal for use overnight, 5,000 mg L-glutamine for improved recovery and a low sugar content.

NPL Plant Protein

A 100% organic protein supplement formulated with a comprehensive blend of

five easily digestible plant-based protein sources to support a vegan lifestyle. This high-quality biologically available plantbased protein promotes recovery and lean muscle maintenance with 22 g of protein per serving. Free from soy, wheat, gluten and animal products, and a source of fibre and fortified with essential vitamins and minerals.

NPL Pro Test

Formulated using natural ingredients that work in synergy to support testosterone production.

Pro Test may support muscle protein synthesis to promote lean muscle development. Pro Test may also help elevate mood and energy levels, manage stress by regulating cortisol levels, and improve overall sleep quality.

Additional potential benefits include oestrogen regulation, sustained virility, and improved libido.

New NPL Halo Pro sachets

Part of the new Halo On-the-Go Collective, new NPL Halo Pro sachets contain a superior 100% whey protein powder that consists of 70% whey isolate and 30% whey hydrolysate to rapidly deliver amino acids to muscles to aid recovery and lean muscle growth. Added DigeZyme®, a patented blend of digestive enzymes, helps prevent bloating and accelerates amino acid breakdown and absorption.

New NPL Blackout sachets

The other product in the Halo On-the-Go Collective is new NPL Blackout pre-workout sachets, which provide a precise dose of key ingredients in this innovative pre-workout supplement, perfect to carry with you to elevate performance, enhance muscle cell volume, increase focus and alertness, and provide sustained energy before training.

NPL Platinum Whey Plus ON

A blend of highly bioavailable proteins that includes seven plant-based sources, delivering 25 g of protein per serving. This highprotein supplement has a multi-stage release profile that prolongs amino acid availability in the bloodstream, which may facilitate improved muscle recovery and growth. Wheat-, soy- and gluten-free.

New Biogen Cyto-Pro Hybrid Endurance

Solution

New Biogen Cyto-Pro is the ultimate ultra-endurance drink, perfect for athletes who push their bodies to the limit for hours on end. Formulated with a blend of easily digested carbohydrates and proteins, Biogen Cyto-Pro is designed to maintain energy stores, limit muscle damage and support recovery to keep you performing at your best. The energy from every serving of Biogen Cyto-Pro comes from a blend of Agenanova and Palatinose™. When combined, Agenanova and Palatinose deliver the ideal blend of rapid and sustained release carbohydrates, creating a sports nutrition product ideal for use during ultra endurance events, particularly for athletes looking to sustain their performance beyond three hours. You’ll also find protein and all nine essential amino acids in each serving to limit muscle loss during endurance events and support a quicker recovery between training sessions, races or stages. Additional performance benefits come from added creatine monohydrate, caffeine, ß-Alanine, L-Carnitine Tartrate and L-Glutamine, which have been shown to help support optimal performance.

Biogen Peckish Much? Protein Peanut Butter Flavoured Pretzels

Look out for new Biogen Protein Peanut Butter Flavoured Pretzels – the perfect choice for an anytime snack that won’t derail

9.1 g PROTEIN

Available soon at Dis-Chem stores and online at www.biogen.co. za in a convenient snack pack, these crunchy, lightly salted oven-baked peanut butter-flavoured pretzels deliver 9.1 g of protein per serving, offering the ideal protein boost during your day or a delicious snack when you’re feeling peckish.

Informed Sport-certified Biogen Premium Pre-Workout has arrived!

Competitive athletes looking for a performance edge can get an explosive boost from the high potency formula in the new Biogen Premium Pre-Workout, available now exclusively from Dis-Chem and www.biogen.co.za. Biogen Premium Pre-Workout is batch-tested by LGC via its Informed Sport Programme to give athletes peace of mind knowing they are using a certified and tested product. Available in Lime Mojito and Blood Orange flavours.

LEARN MORE

Quench your supersized thirst

A Biogen Quench Cup helps you reach your hydration goals with fewer refills. Working, workouts, road trips — you’ll want this quench cup by your side.

Thanks to the vacuum insulation, your water will stay cold for up to six hours. The lid features a rotating cover with three positions: a straw opening designed to prevent splashes while holding the reusable straw in place, a drink opening, and a fullcover top.

The ergonomic handle includes comfortgrip inserts for easy carrying, and the narrow base fits just about any car cup holder.

Biogen Pregnancy Pack Omega+

Biogen Pregnancy Pack

Omega+ is a vitamin and mineral complex formulated for use before, during and after conception. Available in a 30-day pack, each serving consists of three components – 1 multivitamin and mineral tablet, 1 calcium tablet and 1 omega 3 soft gelatine that deliver

Constructed with 90% recycled stainless steel for sustainable sipping, and it is dishwasher safe.

the nutrients important for the optimal  development of your baby, including omega 3 fish oil, choline, folic acid, iron and Inositol. You can take the daily dosage all at once, or incrementally throughout the day. And the dosage remains the same for multiple (twins, triplets) pregnancies.

2 refreshing new flavours for Biogen Cytogen

Endurance athletes looking to fuel sustained efforts at higher intensities can choose from a wider range of refreshing Biogen Cytogen Race Mix flavours, with Blue Raspberry and Lime Splash added to the existing Grape, Naartjie and Cherry options. This Informed Sport-certified energy drink contains a blend of moderate and faster-releasing carbohydrates, providing a multi-stage energy release profile. Added electrolytes and phosphates help replenish salts lost during exercise and aid recovery, with caffeine and L-tyrosine to support mental focus and lower perceived effort while training and racing. Additional L-glutamine may help regulate lactic acid buildup in muscles.

USN Qhush Platinum Black Sachets

USN ALL9™ Amino in Sour Worms flavour

ALL9™ Amino is a full-spectrum amino acid drink with the nine essential amino acids your body needs but cannot produce naturally. This refreshing sugarfree drink is now available in a Sour Worms flavour, making it the ideal option to eliminate sweet cravings. ALL9™ Amino boosts strength, endurance and stamina and aids recovery.

USN Qhush Platinum Black is now available in on-the-go convenience sachets, making it easier to push your body to its limits and reach your fitness goals. This pre-workout supplement increases energy and muscle pumps, making it possible to train at higher intensities for longer.

USN BCAA Power Punch Orange Blast

USN BCAA Power Punch is a zero-sugar and zero-caffeine fizzy drink that ensures proper hydration, accelerates recovery and improves stamina.

USN Phedra Cut Slim Packs

USN Phedra Cut Slim Packs

Peach Ice Tea is now available in sachets. This multi-action, high-energising drink increases energy levels to support your weight management program

The new Peach Ice Tea flavour is refreshing to drink throughout the day.

Primal Protein Cream of Rice

New Primal Protein

Cream of Rice is the ideal breakfast or anytime snack when convenience is your top priority. This quick-cook cereal with protein is ready in just 3 minutes – all you need is hot water or milk (for a thicker consistency). Every bowl serves up 10 g of protein from whey protein concentrate and 34 g of carbohydrates from white rice flour, with 192 kcal. Contains no added sugar. Available in firm favourite flavour options, with Vanilla and Chocolate variants.

Well being + more with DS-24®

Make every day your best day with DS-24® with the 12 vitamins and 12 minerals1 your life demands, equipping you to tackle whatever life throws at you! DS-24® taken daily:

· Supports a healthy metabolism1 (contains vitamins A, B1, B2, B3, B5, B6, B7, B9, B12 , C)

· Contains antioxidants, including vitamin C, vitamin E and zinc1 .

· Helps maintain immune function1

· Contains folic acid (vitamin B9) to aid development during pregnancy1

· Electrolytes to help support hydration2

FoodGrown Grass Fed Collagen

Energy, hydration + more with DS-sport™ Hydrate

DS-sport™ Hydrate is an isotonic formulation containing fructose, electrolytes, vitamins and antioxidants1 Take DS-sport™ to revitalise, support hydration and replenish nutrients, equipping you to tackle whatever sport throws at you.

DS-sport™ taken daily offers:

· Fructose to support energy production and help maintain performance1

· Electrolytes help support hydration

· Helps supports a healthy metabolism (contains vitamins B1, B2, B3, B5, B6, B7, B12).

· Contains antioxidants, including vitamin C and vitamin E1

Evox 5XL Muscle Meal Pro is high in protein and formulated to support lean muscle growth and retention and optimal recovery with multi-phase protein absorption. A mixed stage carb-release system provides sustained energy and glycogen replenishment from carbohydrates. Available in Vanilla and Chocolate flavours.

FoodGrown Grass Fed Collagen is a source of hydrolysed collagen from grass-fed bovine sources, providing 10 g of collagen peptides per serving, including type 1 and 3. Collagen may assist with overall joint and bone health, and may help to reduce joint inflammation. Collagen has also been found to aid in increasing skin elasticity and reducing visible signs of ageing, and promote stronger hair, skin and nails. It may also aid gut health. FoodGrown Grass Fed Collagen contains no additives such as flavouring, sweeteners or preservatives and is gluten- and GMO-free. This supplement offers superior mixability and has a neutral unflavoured taste profile.

7-9am

Recent research suggests that exercising between 7-9 am is best for weight management as those who exercised in the morning had a lower body mass index and waist circumference than those who trained later in the day.

*Study published in the journal Obesity.

GO NUTS!LIFE

New research from the University of South Australia shows you can eat almonds and still lose weight. The researchers found that including almonds in an energy-restricted diet helped people lose weight and improved their cardio-metabolic health.

“HEALTHY BODY, HEALTHY LIFE.”

Did you know?

5 glasses of water each day reduces your risk of heart attack by 40%

Fructose = fat factor

A new study suggests that fructose, a simple sugar found in many foods, may be the main driver of obesity by resetting cell metabolism, increasing hunger and driving the desire for energy-rich foods, such as fats and carbohydrates, which results in weight gain.

*Study published in the journal Obesity.

STYLE

STYLE

in this section

ASK THE PROS

Benefits of herbal teas...32

WELLNESS

Diet trends to watch in 2024...36

RECIPES

Nourishing treats...44

TRANSFORMATION

Bronwyn’s journey to vibrant health...48

At your healthy food store

Lifestyle Food Shirataki Noodles: The perfect pasta alternative

Savour the finest brew with Lifestyle Food Gold Roast Co ee

Immerse yourself in the world of exceptional coffee with Lifestyle Food Gold Roast – a testament to uncompromising quality and taste. Available in the medium roast, aromatic and smooth Premium blend, and a dark roast, rich and bold Espresso blend. Each cup is a journey into the art of coffee craftsmanship.

Step into a realm of lowcarb indulgences with Lifestyle Food’s Shirataki Noodles – a culinary revelation that redefines healthful eating. Crafted with precision and passion, these noodles are available in a trio of variants – rice, spaghetti and fettuccine – each offering a unique texture and versatility to your culinary creations. Low in calories and carbohydrates, yet high in satisfaction, these noodles are a game-changer for those seeking an alternative.

FOODS

Unlock the Sweet Life with Canderel!

Indulge in sweetness without compromise with Canderel’s extensive range of sugar alternatives. Canderel’s diverse selection caters to every taste and preference. Whether you’re baking, stirring into your morning coffee or adding a touch of sweetness to your favourite recipes, Canderel is your go-to companion.

Embark on a wellness journey with Gaby’s Earth Foods. Passionately dedicated to promoting a healthier lifestyle, Gaby’s Earth Foods offers a premium selection of quality dried fruits and nuts. In a unique approach, the Gaby’s nut range undergoes a dry roasting process without the use of any oil. This meticulous method ensures that every nut is crisply roasted to perfection, delivering a scrumptiously tasty experience. Gaby’s delicious snacks have earned the trust of individuals nationwide, becoming a go-to choice for those who value the perfect blend of flavour and wellness.

ASK THE PROS

Is tea time a good time to enjoy extra health benefits?

Enjoying a soothing cup of tea is a popular pastime around the world. In fact, tea is the second most widely consumed beverage globally, after water1

This popularity stems from its relative cost – it is the cheapest beverage humans consume besides water1. Brewing a cup of your favourite tea from the more than 3,000 varieties available today can deliver numerous research-backed health benefits1.

Ancient traditions

Drinking tea for its healthpromoting benefits is a habit steeped in ancient traditions, with modern research providing a growing body of scientific evidence that backs this belief.

Humans have cultivated the tea plant Camellia sinensis for thousands of years, using the leaves from this evergreen native of China mainly for medicinal purposes. Today, people use tea to relax in social settings and for its various potential health benefits as part of a healthy and balanced

lifestyle. The teas we consume today often include herbal teas, which are not made from the Camellia plant but from dried herbs, spices, flowers, fruit, seeds, roots or leaves of other plants.

These teas do not typically contain caffeine like traditional teas.

DID YOU KNOW

The antioxidant effects of these compounds help reduce the risk of various cardiovascular conditions

Antioxidant powerhouses

Various studies suggest that the polyphenolic compounds (catechins and theaflavins) found in herbal teas like chamomile, hibiscus and ginger teas (also known as tisanes) and green (non-fermented), oolong (semifermented) and black (fermented) teas are associated with numerous beneficial health effects.

The antioxidant effects of these compounds help to reduce inflammation and reduce the risk or help treat various conditions, including cardiovascular diseases, particularly atherosclerosis and coronary heart disease and various cancers1.

Sarah via email

There are more than VARIETIES available today

Other potential health benefits associated with tea consumption include their anti-ageing, anti-diabetic, digestive function and calming effects1.

ROOIBOS AT A GLANCE

Rich in antioxidants, which may help reduce inflammation and improve cardiovascular health and function.

Studies2 suggest rooibos may improve insulin sensitivity and blood sugar levels, potentially benefiting people with type 2 diabetes.

CHAMOMILE

Known for its calming properties, studies suggest it might promote sleep quality 3 . Chamomile might aid digestion by reducing inflammation in the gut to possibly reduce cramps caused by smooth muscle spasms4.

OOLONG TEA

Rich in polyphenols, particularly theaflavins and thearubigins, which may help to reduce cell damage and inflammation.

Studies5 affirm various healthpromoting functions, including anti-cancer, anti-cardiovascular, antimicrobial, hypoglycaemic and

hepatoprotective effects.

Some studies6 suggest that oolong tea may aid in weight management by modestly boosting metabolism and promoting fat burning due to its caffeine and theacrine content. Contains fluoride, manganese and other minerals beneficial for bone and teeth health. L-theanine, an amino acid found in oolong tea, is known for its calming and focus-enhancing effects.

GINGER TEA

Often used for its antiinflammatory and painrelieving properties. May help ease nausea and promote healthy digestion.

HIBISCUS TEA

Rich in antioxidants, which may help lower blood pressure. However, those with underlying health conditions should consult with their medical practitioner as this tea can potentially interact with medications.

Some research7 suggests that hibiscus extract can help reduce body weight and body fat.

Choose your brew

The quality and strength of herbal teas can vary, so choose reputable brands and follow the brewing instructions outlined on the box.

Incorporating these herbal teas into a healthy and balanced lifestyle will ensure you can enjoy the potential health benefits while savouring the flavours and enjoying this popular pastime.

Remember, life is often more brew-tea-ful with a cup of tea, so get steeping!

* To view references for this article, please visit www.livingfit.co.za/issue22/references or scan the QR code on page 7

6D ET TRENDS to watch in 2024

TRACKING TRENDS IS A GREAT WAY TO UNDERSTAND HOW CONSUMER DEMAND AND SHIFTING HEALTH AND WELLNESS PRIORITIES INFLUENCE EATING HABITS AND PRODUCT DEVELOPMENT.

In this regard, the Mintel 2024 Global Food and Drink Trends Report states that brands are meeting the demand for healthier living and longevity with products and technologydriven conveniences.

Other important drivers highlighted by industry experts include the rising popularity of meatless and less-meat diets, greater demand for sustainable agriculture and manufacturing, and a growing prominence of whole food ingredients. We unpack six of the biggest diet and healthy eating trends to emerge from a range of leading market trend reports and global analyst predictions.

Putting the plant back in eatingplant-based

As vegetarian, vegan and flexitarian diets grow in popularity, meat-free alternatives are taking up more shelf space than ever. A Research and Markets report projects that the plant-based food market will exceed $75 bn by 2028, up from $41 bn in 2022. However, consumers are becoming more discerning in the products they choose. According to the Whole Foods Market 2024 Trends Report, putting the ‘plant’ back in ‘plant-based’ is a major trend among meat-less or less-meat eaters, who increasingly prefer whole food ingredients over manufactured meat alternatives that contain artificial ingredients.

“ “

THE PLANT-BASED FOOD MARKET WILL EXCEED $75 BN BY 2028, UP FROM $41 BN IN 2022.

Bucking the trend 2

The Whole Foods Market 2024 Trends Report identifies buckwheat as a top 10 trend with consumers as this superfood contains protein, carbs and fibre, and it is naturally gluten free. Buckwheat’s growing popularity also has a sustainability slant as it is a popular and effective cover crop that supports soil health, which aligns with the growing demand for environmentally conscious agriculture and eating habits.

Expect to see buckwheat in everything from plant-based milk alternatives to crackers and granola, says the report.

Fixated on fungi 3

Multiple trend reports and predictions from expert panels predict a greater fixation on fungi in 2024. Culinary professionals from the US Specialty Food Association’s Trendspotter Panel agree with the fungi forecast, declaring: “Mushrooms are mushrooming!”

Trend reports from Fresh Thyme Market and Whole Foods affirm the mushrooms mania among consumers thanks to their nutritional value and suitability in vegetarian, vegan and flexitarian diets due to their protein content.

As a plant-based protein source that contains all nine amino acids in the mycoprotein, derived from mycelium in the root system, mushrooms will increasingly emerge as a popular meat alternative.

The Netherlands-based Innova Market Insights also noted the significant rise in fungi consumption since 2018 and named mushrooms an up-and-coming ingredient in 2024.

4

Ultra-processed must fall

According to the 2024 Mintel Global Food and Drink Trends report, consumers will increasingly shun ultra-processed food options, opting instead for traditional whole food ingredients and products produced using natural techniques like fermentation and more health-conscious processes like cold-pressing – a technique that uses less heat and oxygen in the production process to retain nutrients and flavour.

EXPECT FUNCTIONAL MUSHROOM POWDERS TO EMERGE AS A GROWING TREND FOR USE IN NUMEROUS DISHES, INCLUDING SOUPS OR BROTHS, FOR ADDED HEALTH BENEFITS. “ “

mushrooming! MUSHROOMS ARE

5

Gut health

Based on findings from the latest Future of Wellness research report by McKinsey, which surveyed more than 5,000 consumers across China, the UK and US, more than 80% of respondents considered gut health an important consideration in the foods and supplements they buy and consume. In addition, more than 50% anticipate making it a higher priority in the next two to three years.

The research found that probiotic supplements are the most frequently used gut health products in China and the US, while UK consumers opt for probiotic-rich foods such as kimchi, kombucha or yoghurt.

PROBIOTIC

6

Hydration fixation

Water will keep making waves as one of the biggest nutrition trends in 2024 as social media continues to pump up the H2O hype, with #WaterTok consistently topping trend lists.

The popularity and health appeal of hitting your daily water target now supports a thriving hydration category, with consumers turning to water tracking apps, wearable hydration sensors and a growing range of bottles, quench cups and supersized hydrators.

Water enhancers, flavour infusions and electrolyte powders and tabs are also popular additions to add variety, taste and added health benefits to the hydration experience.

Going Back

JOIN OUR STRAVA CLUB!

The Comrades Marathon is the world’s largest and oldest ultramarathon. Every year, more than 20,000 passionate runners flock to KwaZuluNatal to run a route between Durban and Pietermaritzburg.

Each year, the race direction alternates between the 87km up run starting from Durban and the 90km down run starting in Pietermaritzburg.

While the goal for most runners is to finish the race under the 12-hour cut-off, other runners aim to achieve a goal time, which earns them a specific medal:

GOLD MEDAL: the first 10 men and women.

WALLY HAYWARD MEDAL: 11th position to sub 6hrs 00min.

ISAVEL ROCHE-KELLY

MEDAL (women only): 11th position to sub 7hrs 30min.

SILVER MEDAL: 6hrs 00min to sub 7hrs 30min.

BILL ROWAN MEDAL: 7hrs 30min to sub 9hrs 00min.

ROBERT MTSHALI MEDAL: 9hrs 00min to sub 10hrs 00min.

BRONZE MEDAL: 10hrs 00min to sub 11hrs 00min.

VIC CLAPHAM MEDAL: 11hrs 00min to sub 12hrs 00min.

Comrades Marathon 2024

Sunday, 9 June 2024 starting at 05h30 and finishing at 17h30. “UP RUN”

But one honour every new Comrades runner can earn and covets is the Back-to-Back medal. Introduced in 2005, it is awarded to novice runners who complete a race in both directions in successive years.

It is also available to any runners who previously fulfilled the criteria of completing both an up and a down Comrades Marathon in succession prior to 2005.

The running bug bites

Earning the coveted Back-toBack medal is an achievement that Biogen Face of Fitness finalist Gloria Ngcobo will chase on 9 June 2024.

Gloria only started running in 2023 as part of her “new year, new me” resolution. “I jumped into running with a 10km race, and boy, did I not die!

to Back

“I then started training with runners who were preparing for Comrades.”

Gloria’s enjoyment and passion for the sport grew as it creates positive mental space for her and allows her to focus on her fitness rather than obsessing over her physique. “I love that aspect of the sport!”

Heading down

As her training progressed and her confidence grew, Gloria decided to enter the 2023 Comrades Marathon. “The community and the challenge of achieving the goal drew me to the race.”

Running in the colours of Kearsney Striders, Gloria overcame the toughest physical challenge of her life to earn her first finisher’s medal.

“My first Comrades Marathon was life-changing. Enduring through the pain and succeeding created so much growth for me. Running has changed my life in so many ways.

“It has shown me how capable I am and taught me to back myself and pursue my heart’s desires.”

With that as her motivation, Gloria will lineup again in 2024 alongside 20,000 runners as they journey from Durban to Pietermaritzburg on the daunting up run. “Completing my first up run and chasing my Backto-Back medal means more growth for me, which is why I committed to achieving this ambitious goal.”

Getting to the start line

In preparation, Gloria does two 10km training runs during the week and a longer run of 20km or more on weekends, with a serious ramp up in weekly mileage as race day approaches.

Since completing her first 10km race, Gloria has come to love the distance. “It’s just enough to get me going without those voices in my head asking, why am I doing this?” She has since gotten her PB down to an impressive 54 minutes, which she ranks alongside her Comrades down run finisher’s medal as her greatest running achievement.

“I follow the training plan provided by the Comrades Marathon when you enter, and combine this with strength and electro muscle stimulation (EMS) training to strengthen my legs, rehab an old knee injury and reduce my risk of future injuries.”

Gloria also includes upper body strength training to maintain balance in her physique and give her weary legs some rest.

“Biogen Carbogen is my favourite supplement”

GLORIA’S DAILY BIOGEN SUPPLEMENT

STACK:

Fuelled for success

Gloria fuels her training with a diet that contains lots of protein to support recovery and carbohydrates for energy.

She supports her diet with a comprehensive supplement plan that includes a range of Biogen health and sports performance products, using Biogen Carbogen to carbo load before races and Biogen Electrolyte+ to support optimal hydration and Biogen Cytogen for energy during training and races.

“Biogen Carbogen carbo

loader is my favourite supplement. It’s a slow-releasing fuel that sustains me as if I ate a meal. I love it!” says Gloria.

Running wisdom

Since starting her running journey, Gloria has learnt a few things from her training and races and the runners she meets along the way.

“The important factors to successful running are getting sufficient rest and increasing your mileage slowly,” she explains.

“However, the most important lesson I’ve learnt is to literally just do it!

“I ran my first race in lifestyle sneakers because I didn’t have running shoes. Had I allowed that to stop me from running that race, I wouldn’t have started my journey to a Back-to-Back Comrades medal! So, just start with whatever you have and don’t let the excuses keep you from achieving your goals.”

NOURISHING TREATS

Love the skin you,re in by sipping on a drink that not only dazzles your taste buds but also gives your complexion an extra glow!

Treat your skin with these collagen-infused treats that are guaranteed to delight your taste buds while nourishing your body for a glowing complexion and a smile on your face.

BIOGEN

LOVE POTION

VIRGIN COCKTAIL

Serves: 1

Ingredients

ž 2 scoops Biogen Collagen with Peptan, Red Apple flavour

ž 1 cup Lemonade or Sprite Zero ½ lime

ž Pink sugar

How to make it

Mix the collagen with the lemonade or Sprite Zero and lime juice. Dip the rims of the glass in pink sugar, and add the cotton candy. Pour the liquid over the cotton candy.

Biogen Collagen with Peptan contains 10 g of Peptan® per serving, a type 1 hydrolysed collagen. This highpurity natural bioactive product contains more than 97% protein (on a dry weight basis), supplied in a form that your body can easily use and digest.

A delightful fusion of steamed sweet potato, chickpeas and the goodness of hydrolysed collagen, all dipped in luscious melted chocolate and adorned with cacao nibs for the perfect treat.

try me

LF RECOMMENDS

COLLAGEN TRUFFLES

Serves: 4

Ingredients

ž1 cup steamed sweet potato

ž1 cup canned chickpeas, drained

ž

⅓ tbsp Lifestyle Food Almond Butter

ž

¼ cup Lifestyle Food Honey

ž1 tbsp Lifestyle Food Pure Hydrolyzed Collagen

ž

¼ cup Lifestyle Food Cacao Powder

ž

Lifestyle Food No Added Sugar Milk Chocolate, melted to dip

žCacao nibs to top

How to make it

Place all of the truffle ingredients in a high-speed blender and blend until smooth. Use a cookie scooper to scoop portions onto a tray lined with parchment paper. Freeze until set. Dip in melted chocolate and decorate with cacao nibs to serve.

Nutritious and Indulgent

ROASTED NUT AND SEED BARS

Featuring a rich blend of roasted cashews, pecans, chia seeds and a luscious topping of almond butter, melted chocolate and cacao nibs for a satisfying treat that,s both nutritious and indulgent.

Serves: 2

Ingredients

ž1½ cups cashews & pecans, roasted

ž

⅓ cup Lifestyle Food Chia Seeds

ž1¼ cups soaked brown dates

žLifestyle Food Almond Butter to top

žLifestyle Food No Added Sugar

Milk Chocolate, melted

žCacao nibs

How to make it

Soak the brown dates in water until soft. Blend into a date paste. Roast the nuts. Blend in with the dates until smooth. Add the nuts, chia seeds and date paste to a bowl and mix well. Pour into a square tin and spread flat. Add almond butter on top and smooth out. Melt the chocolate and pour on top. Add cacao nibs and freeze until set. Slice into bars and enjoy!

“I didn’t want to feel like I was permanently on a diet.

HER EXCESS WEIGHT WAS AFFECTING HER FAMILY NOW!

“I was tired of missing out on life with my family, and I didn’t want to continue down that road.”

Bronwyn’s Inspiring Journey From Weight Gain to Vibrant Health

Bronwyn Lotriet has an inspiring transformation story, which she is sharing with the world in the hope that she can inspire others to lose weight and achieve a vibrant state of health to live their best lives.

This 34-year-old executive associate transformed her life by shedding 40 kilos through a combination of healthful eating and consistent exercise.

Time to change

Bronwyn’s weight gain reached the point where she felt uncomfortable and embarrassed, impacting both her self-confidence and health.

She decided it was time for a change when her weight started affecting her daily life, leaving her fatigued.

“There were days when I stayed in bed because I had no energy and felt awful. This continued for months, affecting my quality of life and impacting my family.”

Transforming her diet

Diagnosed with Crohn’s disease and dissatisfied with prescribed medications, Bronwyn delved into research.

“I researched the disease and discovered that my diet had a big part to play in my condition.”

Realising the impact of nutrition on her health, she consciously decided to overhaul her eating habits and avoid foods that would cause flare-ups.

“I was tired of missing out on life with my family, and I didn’t want to continue down that road.”

Benefits of balanced eating

Her newfound focus on mindful, healthful eating aided her Crohn’s disease and became the foundation of her overall wellbeing.

Bronwyn now emphasises the importance of a balanced diet incorporating fruits, vegetables, whole grains, lean proteins and healthy fats.

“I didn’t want to feel like I was permanently on a diet.

It took time, but sticking to healthy foods every day and making sure I gave my body the nutrition it needed became easier, and the longer I stuck to it, the better I felt.”

Her Instagram inspiration, @the_lean_girl, provided her with delicious recipes that made healthy eating enjoyable for the whole family.

ABOUT BRONWYN

Age: 34

Career: Executive associate

S myfeel_goodvibes

Weight lost: 40 kg

TOP SUPPLEMENT PICKS

Building a sustainable lifestyle

To combat temptations, Bronwyn maintained a cupboard stocked only with foods suitable for her new lifestyle.

Patience and perseverance

As her health improved, Bronwyn gradually reintroduced exercise into her routine, partnering with her husband for gym sessions and incorporating home workouts to stay consistent.

Despite initial frustrations with slow progress, Bronwyn shifted her focus from immediate results to ongoing efforts, which eventually led to success.

“I wanted to see massive results immediately, but when I didn’t make progress fast enough, I grew frustrated. Eventually, I understood that the process takes time, patience and perseverance.”

New mindset

While it has taken time to reach her goal, Bronwyn says it has been worth every second. By focusing on efforts rather than outcomes, she developed a new mindset that has allowed her to maintain her healthier

lifestyle while losing weight in the process.

Celebrating her newfound energy and vitality, she now enjoys activities like golf with her husband.

“I am focused on building more muscle now, and keep pushing my body’s capabilities in the gym. I love seeing what my body is capable of and witnessing how my body shape changes.”

Bronwyn’s story is one of resilience, determination and the transformative power of lifestyle changes. Her journey from discomfort and fatigue to energy and vibrancy serves as an inspiration to others.

As she passionately states: “Just start your journey – we are capable of doing anything we put our minds to.” With dedication, patience and perseverance, anyone can achieve their health and wellness goals.

Eventually I understood that the process takes time, patience and perseverance “ “

ON-THE-GO HIGH PROTEIN MEAL SOLUTION

HIGH IN PROTEIN

SOURCE OF DIETARY FIBRE

LOW IN SATURATED FAT

DOES NOT CONTAIN GMOS

45% REDUCED THE RISK OF CARDIOVASCULAR DISEASE BY UP TO

Just 3 minutes of intense activity a day improved cardiovascular health in sedentary women in a study carried out by several universities. Researchers found that vigorous intermittent lifestyle physical activity (VILPA) that leaves women a little out of breath, like running to a meeting, carrying shopping bags to the car or taking the stairs instead of the elevator, reduced the risk of cardiovascular disease by up to 45%.

75

Just 75 minutes of mild physical activity a week was enough to prevent one in 10 premature deaths, according to findings from a study by British researchers. Those who met the WHO’s recommendation of 150 minutes per week fared even better, with 16% fewer deaths among those who reach the weekly goal.

HEA minutes

“HE

*Study published recently in the British Journal of Sports Medicine.

TWIN-SPERIMENT

*Study findings published in JAMA Network Open on 30 November 2023.

A randomised clinical trial tracked 22 sets of identical adult twins to understand how different diets impacted their health. One twin followed a meat-free vegan diet, and the other ate an omnivorous diet that contained meat and dairy.

The twin who consumed a vegan diet “significantly improved low-density lipoprotein cholesterol concentration, fasting insulin level and weight loss” compared to the twin who ate meat in their diets.

LTH

in this section

ASK THE PROS

Get the most out of your vitamins...54

SUPPLEMENTS

Dopamine exhaustion. Can nootropics help?...58

HEALTH

Immunity

boosting tips...62

ASK THE EXPERTS

What is the best approach to get the full benefit from the vitamin and mineral supplements I take every day?

Investing in a range of highquality supplements formulated using leading pharmaceutical-grade, scientifically-researched and patented proprietary ingredients sourced from reputable global suppliers offers a sensible way to meet your daily nutritional needs.

In the modern consumer era, characterised by mass production and fast and convenience foods, we face two major challenges that could potentially impact the nutrients we get from the foods and supplements we consume.

Nutrient deficiencies

Firstly, many foods we eat in our daily diets today contain fewer nutrients than they did 70 years ago. Scientists attribute this decline in nutrient content to numerous factors, such as modern farming practices and agricultural processes that increase crop yields but disturb soil health.

Food manufacturing, storage and transport

DID YOU KNOW

it’s always best to consult a healthcare professional before taking any supplements

practices can also deplete harvested foods of their nutrients.

Numerous scientific studies affirm that many fruits, vegetables and grains grown today carry less nutrients than those from decades ago.

A landmark study1 on the topic published in December 2004 in the Journal of the American College of Nutrition found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C when comparing 43 different vegetables and fruits grown and harvested in 1950 and those farmed in 1999.

Across the 43 vegetables analysed, calcium content declined by 16%, iron by 15% and phosphorus by 9%. The vitamins riboflavin and ascorbic acid both dropped significantly.

Some people also struggle with digestive disorders2 that can alter the physiological mechanisms that guarantee proper digestion and nutrient absorption.

The combined effect of less nutrient-dense food and malabsorption can lead to various symptoms and nutritional consequences.

Elsa via social media

NOT ALL BRANDS prioritise bioavailability in their product development

Better bioavailability

One way supplement manufacturers are addressing this issue and helping people meet their daily requirements for minerals like magnesium, vitamin C and other trace minerals is through innovations that improve bioavailability.

Nutrient

bioavailability in supplements refers to the amount and rate at which your body absorbs and uses the nutrients present in the products, and improving the bioavailability of vitamins and mineral supplements can directly impact their effectiveness and potential benefits.

There are multiple approaches that supplement manufacturers use to increase bioavailability. The most common include:

Delivery systems

Encapsulating vitamins and minerals in specific substances like liposomes or phospholipids can protect them from degradation in the digestive system and enhance their delivery to target cells. Manufacturers also leverage proprietary technology to optimise absorption in the body, like Phytosome® Technology, a lipid-based vesicular delivery system developed by Indena to encapsulate nutraceuticals and other substances.

Altered chemical form

You often find the same vitamin or mineral in different chemical forms, each with varying absorption rates.

For example, magnesium citrate is one of the most bioavailable forms of magnesium and is better absorbed in the body compared to certain other magnesium salts. Similarly, liposomal vitamin C is approximately 1.77 times more bioavailable than non-liposomal vitamin C.

Smaller particle sizes

Smaller particles have a larger surface area to volume ratio, allowing for better interaction with digestive enzymes and easier absorption. Micronised versions of supplements increase bioavailability through this principle.

Added enhancers

Certain ingredients like digestive enzymes, piperine (black pepper extract) or bromelain (from pineapple) can aid nutrient absorption by improving gut health, enzyme activity or solubility.

Concentrated dosages

When digestive issues compromise optimal absorption, a higher concentration may provide a high enough dose to meet nutritional demands.

Nutrient combinations

Some vitamins and minerals work synergistically, which means they work together to improve absorption. Manufacturers may formulate supplements that leverage these combinations to optimise effectiveness. For example, vitamin D boosts calcium absorption, while vitamin C supports iron absorption.

Innovation in action

The new premium Dis-Chem Gold+ range is a prime example of this industry innovation in action. Dis-Chem left no stone unturned in creating this high-quality supplement range that offers healthconscious consumers high-potency products.

The high-potency products in the range boast industry-leading delivery systems for enhanced bioavailability and absorption.

Dis-Chem Gold+ Liposomal Vitamin C includes the researchbacked CELLg8 ® C Liposomal Vitamin C, offering an innovative way to meet the body’s vitamin C requirements by using liposome technology to enhance nutrient delivery. Liposomal vitamin C boosts absorption by passing directly through the intestines into the bloodstream, where the liposome protein transports and deposits vitamin C directly into the cell. Each vegan-friendly capsule contains 720mg CELLg8® C liposomal vitamin C, which provides 500mg of vitamin C.

Dis-Chem Gold+ Berberine & Green Tea contains ®, a caffeine-free green tea extract backed by human clinical studies that leverages Phytosome® Technology to improve bioavailability. Each veganfriendly capsule contains 500mg Berberine Hydrochloride and 50mg Green Tea Greenselect® with Phytosome® Technology.

If nutrient absorption is a priority in your purchase decision, remember that not all manufacturers prioritise bioavailability in their product development, so look specifically for the brands and products that meet your individual needs.

Dis-Chem Gold+ Phyto Curcumin contains Curcumin Meriva ® , one of the most studied and scientifically documented curcumin extracts in the with more than 35 human studies worldwide supporting its efficacy. This product also uses Phytosome® Technology to optimise bioavailability. This unique phytosome composition gives Curcumin Meriva® significant absorption benefits over many standard turmeric extracts, with clinical studies showing that Curcumin Meriva® creates higher blood concentrations for longer periods.

Value for your spend

When you shop for the most effective supplements, look for reputable brands that partner with leading industry ingredient manufacturers that provide research to back the specific forms and ingredients used in the formulations.

Remember that individual factors like gut health, age and medication use can

Dis-Chem Gold+ Magnesium & Trace Minerals contains ConcenTrace® Trace Mineral Complex, an all-natural concentrated complex that contains a full spectrum of 72 naturally-occurring ionic trace minerals from the Utah Great made using ConcenFlo™, a proprietary harvesting process. Each tablet contains 937.5mg of magnesium citrate and 156mg of trace minerals via the ® complex.

also impact your ability to absorb and utilise even the highest quality supplements. That’s why it is always best to consult a healthcare professional before taking supplements to assess your needs and potential interactions and make the best recommendation for your body and health.

EXHAUSTION

DON’T LET IT KEEP YOU DOWN

Every notification, like, curated Insta pic and catchy TikTok video stimulates a hit of dopamine, which keeps us engaged and scrolling for more –we’ve all been sucked into the social media wormhole before, only to emerge hours later

While technology simplifies life and makes modern living more convenient, and social media helps us stay connected, these technological advancements are also having detrimental effects on our health.

The fast pace of our always-on, digitallyconnected lives can prove stressful and draining but that’s just the tip of the iceberg. The way social media pulls us in and keeps us scrolling is contributing to these feelings of exhaustion and burnout.

Plagued by chronic fatigue, listlessness and rising levels of anxiety and depression1, many people don’t feel like they are living up to their true potential or performing at their best at work, home, in the gym or at sport.

One factor feeding into this lack of energy and the rise in negative feelings and emotions is a condition known as dopamine exhaustion or burnout. While these are not formally recognised medical terms, the concept has gained traction in discussions surrounding the potential negative effects of technology and social media overuse.

Dopamine is a neurotransmitter produced in the brain that is associated with pleasure, mood and emotional regulation, as well as motivation, learning and memory, movement and, critically to this discussion, reward.

This chemical messenger, often called the feel-good hormone, carries signals between nerve cells in the brain and it is released in response to any type of reward, and by a large number of

strongly addictive drugs2

Its main role is to modulate behaviour – we get a surge of dopamine when we experience pleasure from new experiences, especially social interactions, when we learn new things and from achievement.

It feels good when dopamine gets nerves firing in the brain, which reinforces behaviours, encouraging us to take action, and keeps us motivated to chase that feeling, which is good, up to a point.

THE DOPAMINE LOOP BREAKING THE LOOP

The issue we face in modern society is that we’re all overstimulated. We receive constant notifications and updates from apps, and social media algorithms serve up a steady stream of content on our feeds.

Every notification, like, curated Insta pic and catchy TikTok video stimulates a hit of dopamine, which keeps us engaged and scrolling for more – we’ve all been sucked into the social media wormhole before, only to emerge hours later.

This is the dopamine-driven feedback loop –also known as a compulsion loop –and we experience it multiple times a day, every day. It has led to the rise of issues like digital dependency

and social media and technology addiction.

But when we spend our days chasing these dopamine rewards, our receptors lose sensitivity to this powerful neurotransmitter. That’s when dopamine exhaustion or burnout sets in.

When we become desensitised to dopamine, we may experience symptoms that can include a lack of motivation and interest in activities, diminished feelings of gratification, decreased energy levels, difficulty initiating tasks, changes in mood and emotions, and cognitive difficulties, including difficulty with memory, attention and problemsolving.

There are a few ways to break the dopamine-driven feedback loop that keeps us hooked to our devices and leaves us feeling worse off, rather than more fulfilled.

Step 1:

Do a digital detox

Digital detoxing or ‘dopamine fasts’ are growing health trends globally, with some studies3 finding positive intervention effects. A digital detox can last days or may even entail simply setting healthy boundaries around your device and social media use.

Step 2:

Create a counter-movement

Regain control of your impulse to check your phone or mindlessly scroll through your feed by creating a counter-movement – a physical action that becomes a conditioned response triggered by your digital dependence. An example is turning off your phone when you realise that you are in a dopamine loop, or putting it down and going for a walk.

Step 3: Engage in non-digital activities

Prioritise real-life social interaction, exercise, hobbies and getting out in nature over time spent scrolling through social media or engaging via devices.

Step 4: Eat to support dopamine production

Consume more protein as the amino acid tyrosine plays a critical role in dopamine production, but limit animal-based sources that are high in saturated fat as research4 links high-fat diets with reduced dopamine release and re-uptake.

Step 5: Get sleepadequate

Getting enough sleep in terms of quality and duration is vital as sleep plays a crucial role in maintaining healthy dopamine function and sensitivity. When we sleep, the brain clears and recycles dopamine, which can optimise availability during the day.

Biogen Mental Lift

Noolit Huperzine Opti Brain Capsules

Noolit Alpha-GPC Spark Capsules

Biogen Mental Reset

Noolit Cognition Capsules

The nootropics solution

Nootropic supplements may also help to restore dopamine sensitivity and support production to address exhaustion or burnout. While research is ongoing and often preliminary, some ingredients included in nootropic supplements show promise in potentially influencing levels of neurotransmitters like dopamine and serotonin, which is also important for mood and emotional regulation and cognitive function.

These ingredients include:

N-Acetyl-L-Tyrosine (NALT): This bioavailable form of the amino acid L-tyrosine is a precursor of dopamine5 (and norepinephrine, another important neurotransmitter), which may counteract decreases in neurotransmitter function and production.

Lion’s Mane: A small study6 in mice found that a Lion’s Mane supplement increased dopamine and serotonin production in stressed mice, but human trials are needed to confirm this effect.

Bacopa monnieri: A 2021 study7 noted a “significant recovery” in dopamine levels in mice treated with the Bacopa monnieri Wettst extract.

Alpha-GPC: In a study8 that found Alpha-GPC increased motivation levels in human subjects, the researchers linked the effect to studies that show this compound increases dopamine and serotonin levels in rat studies.

Huperzine A: By acting as a cholinesterase inhibitor, Huperzine A helps to improve levels of neurotransmitters in the brain, which can help reduce addictive behaviour, according to one study9

While certain ingredients found in nootropic supplements show potential in modulating serotonin and dopamine levels, individual reactions can differ based on factors such as genetics, overall health, and combined medication usage. It is therefore recommended that you consult a healthcare professional if you experience any of the symptoms outlined in this article before introducing any new supplements to your daily routine. Additionally, integrating beneficial lifestyle adjustments, including a balanced diet, consistent physical activity, and sufficient sleep, alongside the consumption of nootropic supplements, can enhance overall well-being, optimise performance, and help you reach your true potential.

* To view references for this article, please visit www.livingfit.co.za/issue22/references or scan the QR code on page 7 For full prescribing information on each product, refer to their available Professional Information leaflet.

5 ways to boost your immune response ahead of the flu season

STRIKE BEFORE THE SNIFFLES DO!

Covid-19

It has been four years since the Covid-19 pandemic turned the world upside down, but we have also witnessed its beneficial impact on how we approach immunity, particularly during the cold and flu season.

With around a billion cases of seasonal influenza annually, according to WHO data, including 3–5 million cases of severe illness, it pays to take proactive measures to boost your immunity ahead of the coming cold and flu season with these tips.

Get the seasonal flu vaccine

The success of Covid-19 vaccines boosted public confidence in vaccination as a preventive strategy1, which translated into increased willingness to get vaccinated against seasonal flu.

The flu vaccine specifically targets and builds immunity against the most prevalent influenza virus strains for the upcoming flu season based on national health authority predictions for their region.

Following a vaccination, when exposed to these strains your immune system recognises and fights them off, preventing illness or reducing its severity.

The flu vaccine’s effectiveness varies each year depending on how well the predicted strains match the circulating ones, but studies2 confirm that vaccines reduce symptoms.

And the vaccine offers even better protection against severe illness and hospitalisation from flu, with a 2018 study3 showing that among adults hospitalised with flu, vaccinated patients were 59% less likely to be admitted to the ICU than unvaccinated patients. Among adults in the ICU with flu, vaccinated patients spent four fewer days on average in the hospital than those who were not vaccinated.

* To view references for this article, please visit www.livingfit.co.za/issue22/references or scan the QR code on page 7

Take preventative measures

The non-pharmaceutical measures introduced during the pandemic still apply to any cold and flu season as they help to prevent viruses from spreading. These measures include frequent handwashing, avoiding close contact with sick individuals and maintaining good hygiene. Avoiding hand-to-hand or close contact is also recommended during cold and flu season to reduce the risk of contact transmission. Wash your hands thoroughly after any person-to-person contact or after coming into contact with potentially contaminated surfaces. While this is a less common cause of infection compared to transmission via respiratory droplets in the air, viruses can survive on surfaces for some time, depending on specific virus and environmental factors like temperature and humidity. However, proper hand hygiene significantly reduces the risk of transmission through this route.

BUILD YOUR IMMUNITY

Eat your way to greater resilience #3

Eat a diet that consists predominantly of whole natural foods, with a variety of colours from fruits, vegetables and whole grains.

These foods are nutritious, providing a rich source of vitamins, minerals and antioxidants that support your immune defences by providing the nutrients your body needs to produce and repair immune cells.

Ideal foods include berries, citrus, leafy greens, sweet potatoes, quinoa, brown rice and lean protein sources like fresh fish, poultry, beans and lentils.

Healthy fats like olive oil, nuts and seeds offer anti-inflammatory benefits and support vitamin absorption.

Create a healthy lifestyle

#4 Supplement strategically #5

Creating and following a healthy lifestyle that includes regular exercise and sufficient sleep will support your immune defences.

Engaging in moderate-intensity exercise for at least 150 minutes per week helps to stimulate immune cell production and circulation. These activities can include simple tasks like brisk walking, swimming, biking or dancing.

The more of these activities you do outside, the better, as getting out into nature can reduce stress and promote immune function.

The other key element in your lifestyle is sufficient restorative sleep – between 7-9 hours a night can help improve your resilience to infections.

Studies5 consistently demonstrate that sleep enhances the adaptive immune response against the invading viruses.

Research6 links a vitamin D deficiency with an increased susceptibility to infections. As sunlight exposure typically decreases in winter, a vitamin D supplement can help to boost levels and improve your immune response.

Vitamin D sublingual sprays offer a convenient option with potential benefits over orally administered supplements due to faster absorption rates and improved bioavailability. Additional options include tablets and effervescent tablets. A zinc deficiency can also negatively impact immune function and increases your susceptibility to infections. This important mineral supports proper immune cell development and function, making it vital to an optimally-functioning immune response.

Zinc also acts as an antioxidant, protecting cells from damage caused by free radicals, and possesses anti-inflammatory properties. In addition, sufficient zinc is essential to maintain skin and mucous membrane integrity, which act as first-line barriers against viruses and bacteria. As such, a supplement can help to

meet any shortfall in your diet. Adding probiotic-rich foods and supplements to your immuneboosting plan is another way to support optimal immune health and function.

A healthy gut microbiome that hosts a diverse range of beneficial bacteria strains supports immunity by providing barrier protection against potentially harmful pathogens entering your bloodstream. Gut bacteria also communicate with the immune system through various signalling molecules, influencing immune cell production.

As sunlight exposure typically decreases in winter, a vitamin D supplement can help to boost levels and improve your immune response.

NURTURE from within

Your daily dose of type 1 and 3 hydrolysed collagen peptides

GLUTAMINE for gut health

GUT INFLAMMATION AND DIGESTIVE ISSUES ARE ON THE RISE GLOBALLY.

WHILE THERE ARE SUBSTANTIAL DIFFERENCES IN LEVELS AND TRENDS ACROSS COUNTRIES AND REGIONS, RESEARCH1 INDICATES THAT THE PREVALENCE OF INFLAMMATORY BOWEL DISEASE (IBD) INCREASED 46% BETWEEN 2006 AND 2016.

While the prevalence is greatest in Westernised countries in North America and Europe, more people are also suffering from digestive issues in newly industrialised countries in Africa, Asia and South America, where urbanisation and socioeconomic development are accelerating.

IBD (Inflammatory bowel disease) is a broad term that indicates non-infectious chronic inflammation of the gastrointestinal tract

INFLAMMATORY RESPONSE GONE WRONG

While some level of inflammation is a normal immune response, when the mechanisms that regulate inflammation in the gut malfunction, we may experience chronic, often systemic, inflammation, which can impact your health and body.

Lifestyle choices that directly influence gut health include the foods we eat, with diets consisting of highly processed foods, refined sugars, saturated fat and minimal healthy fatty acids and antioxidants encouraging chronic inflammation that will affect the microbiome2.

In this regard, IBD is a broad term that indicates non-infectious chronic inflammation of the gastrointestinal tract that generally includes conditions like Crohn’s disease and ulcerative colitis.

Other conditions associated with chronic gut inflammation include irritable bowel syndrome (IBS) and leaky gut syndrome. While not a recognised medical condition, the term ‘leaky gut’ generally refers to increased intestinal permeability, which is common in established medical

* To view references for this article, please visit www.livingfit.co.za/issue22/ references or scan the QR code on page 7

conditions like celiac disease and Crohn’s disease.

Although the cause of IBD is still not completely understood, it is suggested that IBD is the result of an uncontrolled immune response to a trigger in genetically prone individuals3, with more than 200 genes associated with an increased risk for IBD4.

Symptoms typically include abdominal pain, bloating, cramps, constipation, digestive issues and diarrhoea. In severe cases, sufferers can experience rectal bleeding and even uncontrolled weight loss. More worryingly, a CDC study5 that reviewed data from the National Health Interview Survey showed that adults with IBD are more likely to have other chronic conditions than those without the condition.

TREATING GUT INFLAMMATION

The problem with gut inflammation is that we cannot see it, which makes it challenging to diagnose without blood tests and other diagnostic tools like urine and stool sample analysis.

Treatment is also multifaceted, requiring potential diet, lifestyle and medical interventions, which are best prescribed and supervised by a qualified medical professional.

However, one substance may offer some assistance L-glutamine is an amino acid naturally produced by the body and commonly found in various foods like meat, fish, eggs and certain vegetables.

As the most abundant free amino acid in the human body, L-glutamine is a major substrate utilised by intestinal cells2. While your body usually makes enough to meet its daily needs, certain conditions, including IBD2, can deplete glutamine levels, which is where a supplement may offer benefits.

THE GLUTAMINE FACTOR

Moreover, a small yet growing body of research suggests that L-glutamine supplements may help to repair the gut lining damaged in inflammatory gut conditions and may also help to reduce inflammation.

According to a study2 published in the International Journal of Molecular Science, “glutamine promotes enterocyte proliferation, regulates tight junction proteins, suppresses pro-inflammatory signalling pathways, and protects cells against apoptosis and cellular stresses during normal and pathologic conditions”.

In terms of IBD, trials indicate that L-glutamine supplementation might reduce symptoms and improve the quality of life in people with related conditions.

Some studies suggest that L-glutamine might also help alleviate IBS symptoms like bloating and diarrhoea by working to protect the mucous membrane in the digestive system, which blocks bacterial infiltration during digestion.

One small study7 conducted on 106 people with diarrhoeapredominant IBS in 2019 found that a 5-gram daily dose of L-glutamine improved symptoms (measured using the Irritable Bowel Syndrome Severity Scoring System) in 79.6% of those in the treatment group compared to only 5.8% of those taking the placebo who experienced any relief.

For instance, a 2019 study7 published in Food Science and Human Wellness found that L-glutamine can “positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity, and by modulating inflammatory responses”.

LF RECOMMENDS

PART OF A COMPREHENSIVE APPROACH

While further research is needed to affirm the potential gut health benefits of glutamine, numerous studies show its potential to support gut barrier function in individuals with conditions like leaky gut syndrome, IBD and IBS.

It is important to note that individual responses to L-glutamine supplementation may vary, and it is recommended that you consult a qualified healthcare professional before starting any supplement plan aimed at improving your gut health. Ultimately, the key to alleviating digestive issues requires a holistic approach that addresses the underlying causes of gut issues, supported by supplements like L-glutamine, digestive enzymes and probiotics for optimal results.

LIFT TO LOSE

If your goal is to shed fat, research released in 2023 recommends bypassing the cardio section and heading straight to the weights room. A study that compared strength training to cardio for effective fat loss found that lifting weights may be the best option. Results revealed that everyone lost weight, but the strengthonly group experienced a greater loss in fat, a significant increase in strength and lean muscle mass, and a greater decrease in insulin resistance compared to the cardio group.

*Results published in the journal Diabetologia.

22 SETS

Did you know?

The human body has around 650 muscles which comprise around two-fifths of its weight.

Twenty-two sets a week.That’s the threshold for increasing muscle growth (hypertrophy) and strength, according to a 2023 study. Researchers found that the high volume group, who performed up to 52 sets per week (38 on average), experienced greater muscle thickness and size and improved strength compared to the other groups. The study findings recommend progressively adding four or six sets per week every two weeks over the 12 weeks.

*Study published in Medicine & Science in Sports and Exercise.

DOOMSCROLLING

Scrolling through Instagram for 30 minutes before your gym session could decrease your lifting performance, according to a 2021 study. Participants who scrolled through their social media feeds before the session experienced lower volume load by 15% and reduced the number of reps they could perform. They also experienced a significant increase in cognitive exhaustion.

*Study published in the peer-reviewed Perceptual and Motor Skills journal.

in this section

ASK THE PROS

I’m looking to bulk up. Is a plant-based mass gainer as effective as a traditional whey-based product?

Mass gainer supplements are formulated for athletes and bodybuilders who need serious calories to fuel their training efforts, with sufficient protein to support muscle growth and repair. These products are most popular among bodybuilders, especially hard gainers who typically struggle to bulk up due to their higher metabolisms.

Playing the gains game

Mass gainers offer a convenient and tasty way to get the added energy – often in excess of 1,000 calories per serving –required to fuel the growth process, with products typically formulated with high carbohydrate and protein contents to support muscle growth.

As demand for alternatives to dairy-based products has grown and consumers look to reduce their animal protein intake for health, environmental or ethical reasons,

manufacturers have responded by creating high-quality mass gainers that contain plant-based protein and other vegan-friendly ingredients.

While the ingredients and protein sources generally differ, both plant-based and whey mass gainers can help you bulk up by delivering similar protein and carb contents per 100g serving. The plant-based products simply cater to different needs and preferences.

Lose the lactose

Ditching the lactose is often the major reason why gym-goers select a plant-based product over a whey-based mass gainer. A product that does not contain dairy-based whey or casein can ease digestive discomfort for those who suffer with lactose intolerance or dairy allergies. Choosing dairy-free options also fits into vegan and vegetarian lifestyles, which are becoming more popular, even among bodybuilders.

Simon via social media

DITCHING LACTOSE

is a major reason why gym-goers choose plant-based products

Protein comparison

While some people still mistakenly believe that plant-based protein is inferior to whey due to differences in their amino acid content, veganfriendly protein and mass gainer supplements are now formulated to provide a complete profile with a combination of plant protein sources. For instance, Primal Plant Gainer contains a blend of pea protein isolate and rice protein concentrate to deliver a complete amino acid profile. As such, consumers get all the amino acids they need to support gains in muscle and strength.

And there is a growing body of research that supports these claims. For example, a small pilot study1 that compared whey protein consumption against a pea protein alternative found that both proteins “promote similar strength, performance, body composition and muscular adaptations following 8 weeks of HIFT (high-intensity functional training)”. Similarly, a 2022 study2 conducted on professional and semi-professional futsal (indoor football) athletes found that players who supplemented with a novel plant-based protein matrix did not differ in any of the variables assessed (body composition, strength, power and aerobic performance) compared to players who drank whey protein over eight weeks. The results led researchers to suggest that “whey protein does not possess any unique anabolic properties over and above those of plant-based proteins when equated to an

essential amino acid profile in the population studied”.

The only major consideration in terms of protein relates to bioavailability, as plant proteins tend to digest more slowly than whey protein. This means your body might absorb slightly less protein or take slightly longer to get amino acids to recovering muscles when used in a post-workout recovery shake.

Carb considerations

All effective mass gainers need quality carbs to fuel quality growth, regardless of the protein source. Generally, manufacturers use a combination of fast- and slow-digesting sources to deliver an immediate and more sustained energy release. This helps to keep glycogen levels topped up to fuel intense training. It also boosts the anabolic response after exercise because carbs help to keep cortisol levels in check after training, which can limit muscle breakdown. The carbohydrate content also helps replenish glycogen stores after training, which aids muscle recovery and supports more frequent training sessions. In addition, a beneficial dose of carbs after training raises insulin levels, which is vital to ensure circulating amino acids from the protein in your shake are pulled into muscle cells, where they support muscle repair and growth.

In this regard, you may find differences between plant-based and traditional mass gainer formulations in the carbohydrate sources used.

Products like Biogen Bulk Raw and USN Wholefood Gainer derive the carbs in their formulations from whole-food sources, such as sweet potato, oats and rice, which offers a higher fibre content over traditional mass gainers. This fibre content may aid digestion and support better gut health.

Additional considerations

Plant-based whole-food ingredients are generally nutrient-dense, which means plant-based mass gainers may contain a wider range of vitamins, minerals and antioxidants compared to whey-based options.

However, most mass gainers are now fortified with additional ingredients, which typically incudes a blend of vitamins and minerals to support overall health and muscle growth. Some manufacturers also add healthy fats like MCT oil and omega-3s to contribute to the overall calorie content, provide extra energy and aid in nutrient absorption in both product categories.

The other factor to consider when selecting one mass gainer over the other is the palatability. Whey-based products typically offer a wider range of flavour options, and plant-based products generally have a grainy texture compared to whey. The choice, at the end of the day, relates to your preferences and lifestyle as both products offer an effective way to support those hard-fought gains in the gym.

5 game-changing Pro tips WITH:

NPL ATHLETE KK SIBIYA SHARES HIS 5 GAMECHANGING TIPS FOR EXPLOSIVE MUSCLE GAIN

At its core, bodybuilding is a multifaceted endeavour of mastery that transcends the gym. The art of muscle alchemy requires a commitment to constant improvement and self-discovery that permeates every aspect of your life, from the iron you push in the gym to the food you cook in the kitchen and everything in between.

Reach peak physique with a masterclass in muscle mastery from NPL ambassador and 2021 NPC Iron Showdown Men’s Physique Overall Champion Khulekani “KK” Sibiya.

MUSCLE MASTERY MASTERCLASS

KHULEKANI SIBIYA

TRAIN LIKE A BEAST

KK structures his training during a growth phase over a 5-day period with two rest days, targeting bigger muscle groups twice a week.

“I train bigger muscle groups like legs and back twice a week for optimal muscle growth because this approach has yielded significantly higher muscle growth than the

KK’S FIVE-DAY TRAINING SPLIT INCLUDES:

Day 1: Legs (quad focus) and calves

Day 2: Back and biceps

Day 3: Chest and triceps

Day 4: Legs (hamstring focus), glutes & calves

Day 5: Back and shoulders

conventional once-a-week split.”

KK explains that training a muscle group twice a week boosts overall training volume, which will yield higher levels of muscle growth when combined with the right nutrition and supplement plan.

“There is a positive relationship between training volume and muscle growth, which is why my preferred training method is German Volume Training (GVT).”

GVT is often called the 10-set method as the structure involves 10 sets of 10 reps for major exercises, with short resting intervals in between.

“The strain and overall volume that GVT imposes on your muscles triggers serious muscle growth and stimulates gains in endurance and strength really quickly.”

SUPPLEMENT THOSE GAINS

When swole is the goal and KK is hunting serious muscle gains, he structures his supplement stack with a focus on size and strength.

KK’s NPL supplement growth stack includes:

NPL Pro Mass

Gainer: An all-in-one mass-gainer developed for the hard gainer, and contains five real-food carbohydrate sources to maximise glycogen maintenance and mass gain. Each serving provides more than 1,300 heavyduty calories to overcome catabolism and increase mass gain with a 40 g protein serving for enhanced muscle repair and growth.

NPL Creatine Monohydrate

Micronized:

Providing the purest, most readily absorbed form of creatine available, creatine is a proven product effective at increasing strength, power and endurance. Creatine supplements also buffer lactic acid build-up during training, allowing you to train harder for longer.

NPL Pro Test:

Formulated using natural ingredients that work in synergy to assist free and total testosterone production. Pro Test may promote muscle protein synthesis, leading to the development of lean muscle mass, and may ultimately improve overall body composition.

NPL N.O. Shock Pre-Workout:

Formulated using a blend of active ingredients to assist strength, stamina and focus during training. N.O. Shock may promote muscular endurance by reducing the build-up of lactic acid in working muscles and may facilitate ATP production – the biochemical energy store used during high-

GET YOUR

HEAD IN THE GAME

A positive mental attitude and the right state of mind are critical to adding muscle, says KK, especially when you are crafting a physique during a period aimed at delivering sustained muscle gains.

“One of the best ways to develop mental attitude is to fall in love with the process of training and dieting and make these elements part of your daily lifestyle. This means dieting and training shouldn’t feel like an obligation. I also surround myself with people who share the same goals and objectives as I do.”

SOME OF THE IMPORTANT BENEFITS OF CRAFTING A POSITIVE MENTAL STATE INCLUDE:

•Better stress management

•Lower risk of depression and associated cardiovascular conditions

•Improved psychological wellness

•Increased productivity

•More energetic

•Positively influence people around you

FUELLED FOR GROWTH

KK follows a very strict diet plan to support muscle growth and development. “My diet is high in carbohydrates (58%), with a medium protein (34%) and low fat (8%) intake.”

This considered macronutrient ratio also provides the prodigious energy needed to fuel the muscle growth process, with KK getting down 3,800 calories a day.

A typical day of eating for KK includes:

Meal 1: Oats, eggs, whey protein, blueberries and almond butter

Meal 2: Jasmine rice, chicken breast and cucumber

Meal 3: Jasmine rice, extra lean mince and green beans

Meal 4: Cream of Rice, whey protein, a banana and cocoa (pre-workout meal)

Meal 5: Potato, chicken breast or steak, asparagus and pineapple

KK includes a re-feed meal once a week, where he increases the quantities of his normal meals, keeping the ingredients the same. “I prefer this method over cheat meals,” he explains.

“One of the best ways to develop mental attitude is to fall in love with the process of training and dieting and make these elements part of your daily lifestyle.”

KK balances his high-volume training approach with a less conventional recovery protocol by taking two days of rest during the week instead of the usual one day.

“I use this time to engage in some form of active recovery, which stimulates blood flow to facilitate muscle repair and speed up the recovery process.”

However, active recovery is just one element in KK’s broader recovery matrix, as he employs various other methods to support his body.

“The most important aspect of recovery alongside nutrition is adequate sleep – I aim to get more than eight hours a night,” says KK.

Some of the other recovery techniques KK employs to maximise muscle repair and recovery include:

Massage sessions with a physiotherapist

Heat therapy like steam room and sauna sessions

Epsom Salt baths

Cryotherapy in the form of ice baths

Compression garments

Staying hydrated

TURN UP THE INTENSITY ON YOUR ARM TRAINING FOR SLEEVESPLITTING GAINS

Your arms are involved in every upper body workout, which means they’re exposed to heavy weights during back and chest sessions.

That’s why your dedicated arm training sessions can focus more on developing definition rather than size, and this Tabata-like high-intensity weight training (HIWT) session is the perfect way to blast those guns!

Why it works

By increasing the time that your muscles remain under tension and the duration of the set, you initiate a host of physiological responses and flood working muscles with blood, delivering essential nutrients to support growth and serious arm pumps.

THE 40/20 METHOD

For each movement in this workout, set an interval timer for four minutes. Perform as many controlled reps as you can for 40 seconds, then rest for 20 seconds. Repeat this 40:20 work-to-rest structure for the full 4-minute interval.

Maintain proper form, especially in the final few

The workout structure: 1

reps, and avoid cheating. Focus on smooth, controlled reps. Aim to keep the reps going for the full 40-second interval, even if that means only performing a few reps towards the end.

After completing each 4-minute interval, move directly to the next exercise and repeat the 40/20 structure.

FORM TIP:

Keep your elbows close to your body throughout the movement. If you find that your elbows are moving forward when executing the move, reduce the weight.

THE WORKOUT

Interval 1: Standing curl superset

A. Standing alternating hammer curls

B. Standing alternating bicep curls

Interval 2: Bench dips

Interval 3: Standing EZ bar superset

A. Standing narrow grip EZ bar curl

B. Standing wide grip EZ bar curl

Interval 4: Standing overhead tricep extensions

Interval 5: Alternating spider curls

Interval 6: Skull crushers

Interval 7: One-arm preacher curls

Interval 8: Rope pushdowns

Standing alternating hammer curls: Stand with feet slightly wider than shoulders, knees bent. Hold a dumbbell in each hand with palms facing up. Curl one dumbbell at a time, rotating hands into a neutral position.

Lower and repeat with the other arm, alternating curls.

Standing alternating bicep curls

Hold dumbbells at sides, palms up, arms straight, elbows close. Flex elbow to raise one dumbbell up to shoulder.

Lower and repeat on the other side.

Exercise guidelines:

For supersets: Perform the first exercise for 40 seconds and the second exercise for the following 40 seconds. Keep alternating for the remainder of the 4-minute interval. For single-arm movements: Complete as many reps as possible for 40 seconds on one arm and swap for the next 40 seconds. Keep alternating for the remainder of the 4-minute interval.

BENCH DIPS 2

Sit on the bench, legs extended, hands beside thighs. Shift weight onto arms and slowly move off bench, keeping legs straight. Bend elbows, lower body until arms form 90° angle. Push back up to start.

FORM TIP:

Keep your shoulders away from your ears and your elbows parallel to one another.

STANDING EZ BAR CURLS SUPERSET

STANDING OVERHEAD DUMBBELL EXTENSIONS

Stand holding a dumbbell with both hands under the inner plate using a diamond-shaped grip behind your head. Extend your elbows to lift the dumbbell overhead. Lower the dumbbell back down under control.

FORM TIP: Keep your elbows tucked in close to your ears throughout the movement.

Standing narrow-grip EZ bar curls

Stand upright with your core engaged and braced. Hold an EZ bar at the closer inner cambered handle. Keep your elbows tucked in close to the ribs. THE MOVE: Curl the bar upward by contracting the biceps to flex the elbows. Curl the bar up until the bar is at shoulder level. Lower the bar back down under control.

Standing wide grip standing EZ bar curl

Stand upright with your core engaged and braced. Hold an EZ bar at the outer cambered handle. THE MOVE: Curl the bar upward by contracting the biceps to flex the elbows. Curl the bar up until the bar is at shoulder level. Lower the bar back down under control. 3

FORM TIP: Ensure that your feet are well positioned on the floor and are firmly planted.

5

ALTERNATING SPIDER CURLS

Set bench to 45° incline or slightly more. Lie chest down, hold dumbbells with arms extended straight under shoulders. THE MOVE: From the fully extended hanging position, flex your bicep and curl one dumbbell up. Lower slowly with controlled movement. Repeat, alternating arms.

SKULL CRUSHERS 6

Lie back on a flat bench holding an EZ bar with an overhand grip. Extend the bar up above your head by extending your arms. THE MOVE: Lower the EZ bar down toward the top of your head by flexing your elbows. Allow the bar to descend as low as possible. Extend your arms to return to the starting position.

FORM TIP: Do not allow your elbows to flare out during the movement.

ONE-ARM PREACHER CURLS 7

Set a bench to an incline of 60° or slightly more. Hold a dumbbell in one hand and place the upper arm on the bench. THE MOVE: Slowly lower the dumbbell until your upper arm is extended and the bicep is fully stretched. Curl the weight back up by contracting your bicep and flexing your elbow.

FORM TIP: Your elbows can travel up a few inches at the top of the movement. Stay close to the cable throughout the movement to provide resistance at the top of the motion.

ROPE PUSHDOWNS 8

Stand facing the pulley machine. Grasp either end of the rope attachment attached to the high pulley with your palms facing each other. Position your elbows by your sides. THE MOVE: Extend your arms while pronating your forearms so that your palms are facing back at the bottom of the movement. Squeeze your triceps at the bottom of the movement before returning to the starting position by flexing your elbows.

FORM TIP: Maintain contact between your upper arm and the bench during the curl.

“The hardest part of being a strongman is consuming enough calories to fuel my body throughout the year as I aim to consume at least 5,000 calories on rest days and 6,000 calories on training days.”

Rayno Nel is a relative newcomer to the world of Strongman competitions. His undeniable talent, superhuman strength, commitment to intense training and competitive spirit have fuelled his meteoric rise in the sport.

After switching from rugby, Rayno won the first Strongman competition he entered after taking the title at the 2023 Arnold Classic Africa. Later that year, he went on to claim the titles of South Africa’s and Africa’s Strongest Man.

THE PERFECT FIT #STRONGMAN

“Strongman competitions have always appealed to me as I thrive in competitive environments, and I recognised the natural strength I have compared to others, which seemed like the perfect fit for the sport,” explains Rayno. While Rayno says it is tough and demanding to train and compete as a Strongman athlete, the personal rewards are incredible.

“While my size makes travelling commercially and finding clothes that fit a challenge, it has become a lifestyle I truly enjoy.”

No light weights

Rayno has four training sessions a week on Monday, Tuesday, Thursday and Saturday, which follow a similar structure to regular gym workouts.

“I take extended rest periods between sets to lift heavier weights. On Saturdays, things get exciting because this is when I focus on strongman-specific event training, like pulling trucks and carrying or throwing unusual objects. I also practice movements that mimic real strongman competitions.”

Rayno also focuses on accessory training to improve his performance. “While compound movements form the base of my training, I believe the body has smaller muscles for a reason, which is why I choose to focus on keeping my entire body strong. A strong grip is also crucial in strongman training, so I do a lot of grip exercises,” he explains.

The build-up for a competition generally starts 2-3 months before an event to ensure his body is relatively fresh during the competition, with Rayno choosing to compete every 3-4 months.

“I only start lifting close to competition weights two weeks before the event and rest a full 10 days before the event.”

USN Super Immune (first thing in the morning): Supports a healthy immune system, which keeps you training consistently.

USN All9 Amino (during workouts): Provides essential BCAAs to help maintain hydration and stamina, leading to better workout results.

USN Qhush Platinum

Black Pre-Workout (before training):

Enhances energy levels for a more productive workout.

USN Z-Mag+ (before sleep): Replenishes magnesium and zinc, promoting better sleep and recovery.

Eat big to get big

Rayno supports his recovery between training and competitions by getting enough sleep and engaging in active recovery, like walks. He also gets regular chiropractic sessions and deep tissue massages.

However, his primary focus for optimal recovery entails consuming high-quality nutrition through his diet and using USN supplements.

“The hardest part of being a strongman is consuming enough calories to fuel my body throughout the year as I aim to consume at least 5,000 calories on rest days and 6,000 calories on training days.”

RAYNO’S TYPICAL NONTRAINING DIET:

Breakfast: 6 eggs, yoghurt and USN BlueLab 100% Whey Protein shake.

Throughout the day: 3 x USN Hyperbolic Mass gH shakes and 2 meals high in carbohydrates and healthy fats.

Evening: A generous portion of a fastdigesting protein.

Before bed: USN Ultra Premium Night Protein shake.

RAYNO’S USN SUPPLEMENT STACK INCLUDES:

USN Creatine X4 (before training): Supports increased strength during your workout and promotes muscle growth afterwards.

USN Hyperbolic Mass gH (post-workout and between meals): This aids in muscle recovery and builds lean muscle mass, contributing to overall strength gains.

USN Anabolic Carb (before training and hourly during long workouts): Delivers readily available carbohydrates for sustained energy and power output throughout your workout.

Rayno uses a variety of carefully chosen USN supplements to support his recovery, hit his daily calorie needs and achieve his performance goals.

#STRONGMAN

FAST FACTS...

Your favourite meal? Seafood

Your must-have supplement? USN Qhush Platinum Black Pre-Workout

Favourite music to train to? Anything from Bok van Blerk to AC/DC

What do you do to relax? Get out in nature to hike, hunt or go on self-driven game drives in a national park.

What’s in your gym bag? Weightlifting shoes, knee and elbow sleeves, wrist wraps, mouthguard, lifting belt, USN All9 Amino, chalk, gym towel, resistance bands, massage gun.

A big 2024 loading...

Rayno is busy preparing for the Strongman Champions League events in The Netherlands and Finland this June. He also plans to defend his titles as South Africa’s and Africa’s Strongest Man in September and October. He will end the year in the US at the official Strongman Games in December, which is a qualifying competition for the 2025 World’s Strongest Man competition.

DHL Stormers get a performance nutrition boost from Biogen

DHL Western Province boasts a rich heritage and an impressive trophy cabinet. Founded in 1883, it is the oldest provincial rugby union in South Africa with a multitude of accolades that affirm its position as a true rugby powerhouse, with a record 34 Currie Cup titles, seven Vodacom Cups and countless other regional and national triumphs.

The success enjoyed by the DHL Stormers and DHL WP stems from the franchise’s dedication to excellence in every aspect of player development, which starts at grassroots level and focuses on a holistic approach that encompasses training, nutrition, lifestyle habits and premium supplements to support physical performance and recovery.

DHL STORMERS

TRAINING

BUILDING STRONG PLAYERS

According to Migael Wahl, Strength and Conditioning Coach at DHL WP, the focus on and importance of the junior or age-group players has become instrumental in the franchise’s success.

“Players are often required to play Currie Cup or even Vodacom United Rugby Championship games within their first 12-18 months out of school, whereas this was less common in the past,” explains Migael.

“As a result, they need to be physically ready much earlier than they typically would if they followed the conventional route by progressing through under-19, under-20 and under-21 ranks. This makes the approach to training, nutrition, supplementation and education around player development more important from an earlier age.”

This holistic approach lays a solid foundation to prepare players for the immense physical demands of professional rugby.

“We aim to educate the players from an early age. As such, we often have chats with both junior and senior players as a group, in addition to individual engagements around their nutrition and all other aspects of recovery. It’s important for them to know which tools are the most effective and then find out what works best for them.”

FOOD-FIRST APPROACH

With regard to nutrition, the DHL WP strength and conditioning team advocate a food-first nutritional approach that provides the

macronutrients and sustenance needed to complete multiple training sessions a day, fitness and intense weight training sessions, and perform at their peak during games on consecutive weekends while supporting optimal recovery afterwards.

A consulting dietician provides guidance in this regard, and a company produces balanced meals for the players whenever they are within the DHL WP environment.

“Our primary aim is providing quality food sources to players, followed by hitting the right macronutrient and calorie targets,” explains DHL WP strength coach Nico de Villiers.

From a macronutrient perspective, ensuring players get sufficient protein throughout the day to meet their massive recovery demands is imperative.

“Our main aim is to prevent players from falling into a protein deficit. We educate players on the importance of consuming ample protein regularly throughout the day, especially first thing in the morning, after training sessions or games, and at night before bed,” continues Nico.

Supplier to the DHL Stormers and DHL WP, for added support and convenience.

“While we invest significant time and resources to educate players about the role supplements can play in a broader performance nutrition plan, we are not prescriptive,” explains Nico.

Migael adds: “We use a wide range of Biogen products and work closely with the Biogen team to understand exactly what each product offers and how it can benefit our players. We then use this information to offer the best possible combination of products to each individual player based on their specific needs.”

PRIORITISING PLAYER SAFETY

SUPPLEMENT SUPPORT

To help players meet their nutritional demands, players augment their nutritional approach with quality supplements from Biogen, the Official Sports Nutrition

“In this regard, it is comforting to know that the sports nutrition products supplied by Biogen have been extensively tested and form part of the Informed Sport program. We would never offer an untested product to our players, which is why everything we receive and use has to be tested and certified.”

The products that Biogen supplies to the DHL Stormers and DHL WP players are strictly limited to those tested by respected bodies such as LGC in the UK, which offers the best risk management and certification program in the world, including the

groundbreaking Informed Choice and Informed Sport programs.

Any products supplied to the players that are not on either of the ongoing, aforementioned screening programmes are sent for custom testing before players are permitted to use them, with a certificate provided for every batch supplied. This stringent process ensures that players can use Biogen supplements with confidence to meet their nutritional needs.

“We have confidence in our partnership with Biogen because the company batch tests what they provide DHL WP to ensure every bottle or tub contains only what it says on the label,” states Nico.

PROVIDING PROTEIN

The team and players use Informed Sportcertified Biogen IsoWhey Premium Protein extensively.

“We make sure there is always protein available, particularly within the first hour after any physical activity, by offering a protein shake, protein bar, flavoured milk product and a selection of solid food options to ensure players get in a 30g protein serving within

THE DHL WP RECOVERY MATRIX:

AFTER GYM TRAINING:

Biogen Iso-Whey Protein shake with Biogen Creatine Monohydrate.

AFTER RUGBY

PRACTISE:

Hydration with Biogen Electrolyte+. Lunch with a protein smoothie using Biogen Iso-Whey Protein. Ice bath, massage, sleep.

AFTER FITNESS

SESSIONS:

Biogen Iso-Whey Protein shake with Biogen Creatine Monohydrate.

AFTER A GAME:

Ice bath, protein and carbs, hydration. Physio treatments and massage on Monday

BEFORE BED: Biogen Night Feed casein protein.

STORMERS

that window,” elaborates Nico.

“Something that is incredibly effective is using Biogen Iso-Whey Protein powder in the smoothies prepared in our kitchen every day. The players love it. We often use whey protein in conjunction with creatine,” adds Migael.

“We also use Biogen Night Feed in the evening as casein protein offers an effective means to keep players in a positive protein balance overnight,” continues Nico. While not enrolled in the Informed Sport programme, Biogen batch tests the Night Feed products supplied to DHL WP, along with all other vitamin and mineral supplements the players choose to use.

REPLACING LOST NUTRIENTS

Electrolytes and a daily multivitamin are additional focus areas in the team’s comprehensive supplement approach to support recovery and boost performance by replacing the micronutrients lost during hard training.

“The various hydration products offered in the Biogen range are essential to the daily recovery routines among our players,” continues Migael.

The Biogen range includes various options, including Biogen Electrolyte+ effervescent tablets, Biogen Electrolite RTD and Biogen Pure Energy+.

According to Nico, there are always sachets or ready-mixed bottles available for players during training sessions and games, especially during the warmer months.

“THE VARIOUS HYDRATION PRODUCTS OFFERED IN THE BIOGEN RANGE ARE ESSENTIAL TO THE DAILY RECOVERY ROUTINES AMONG OUR PLAYERS”

“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 pre-match meal on game day and again at half time.

From a micronutrient perspective, the Biogen Multivitamin Plus is a big hit, says Migael.

“The players put their bodies through a lot, so we try to support their systems as much as possible, primarily through balanced diets, but these trusted products play a big role in supporting their nutritional status.”

SUPPORTING RECOVERY

Another element where the team focuses intensely during player education is hammering home the importance of sleep.

“Players often underestimate the importance of sleep when it comes to optimal recovery,” explains Migael.

BOOSTING PERFORMANCE

“We all know how tough it can be to operate optimally after a poor night of sleep. This feeling is magnified in top-level athletes as the demands placed on them to perform are massive. These demands are obviously physical but are often mental too, which can impact sleep, and visa versa.”

“I PUSH CREATINE A LOT BECAUSE IT IS A SUPPLEMENT WITH NUMEROUS LONGITUDINAL STUDIES BACKING ITS EFFICACY.”

When it’s time to perform on the field, the team looks to supplements before training sessions and games that offer proven performance benefits.

“I push creatine a lot because it is a supplement with numerous longitudinal studies backing its efficacy,” says Nico.

“We use Biogen Creatine Monohydrate 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 muscle growth from strength gains, but only when coupled with adequate nutrition.”

Nico also prescribes creatine for injured players to aid their recovery. “Research shows that creatine supplements, when coupled with other amino acids from protein, can slow muscle atrophy (muscle loss).”

In addition, the team uses collagen and vitamin C to aid and accelerate recovery from injury, with a number of products available in the Biogen range, including Biogen Collagen with Peptan, Biogen Collagen tabs, Biogen Vitamin C 1000 mg, Biogen Vitamin C Ester Plus and Biogen Vitamin C Fizzy effervescent tabs.

Many DHL WP players also use a pre-workout, but caution was always required to ensure the products used did not contain prohibited substances.

Unsurprisingly, excitement is building within the DHL WP camp for the launch of Biogen Premium PreWorkout, the first ever Informed Sport-certified pre-workout product in South Africa that is guaranteed free from banned and prohibited substances.

“Players normally use preworkouts before matches. We typically try to keep daily caffeine use quite low so that when they use products that contain stimulants, like Biogen Premium Preworkout on match day, it is as effective as possible,” explains Migael.

THE FORMULATION CONTAINS 150 MG CAFFEINE, ANOTHER PERFORMANCEENHANCING COMPOUND WITH SIGNIFICANT RESEARCH BACKING ITS EFFECTIVENESS.

#GYM LIFE

The #gymlife hashtag gives people a way to connect, share their fitness journeys and advice, and find inspiration and motivation within the fitness community.

with Team Evox

We asked six elite Evox-sponsored athletes to share their #gymlife insights to help you find the motivation to finally hit the gym or take your training to the next level.

Age: 38

Lives: Durbanville, Cape Town Trains: Virgin Active Cape Gate

Francois is a hybrid athlete who chose an active lifestyle to lose weight, improve his health and start a family with his wife. After beginning his journey in the gym to get bigger for rugby, Francois has rekindled his passion for training and is fitter than ever. He even completed 38 events across multiple sporting codes in 2023 to mark his 38th birthday, including OCR, rugby, trail and road running, mountain biking and triathlon.

TRY THIS

Francois VAN DEVENTER EVOX

How has the gym changed your life?

Gym and sport teach you discipline as you set and chase goals, which gives you a stronger mindset.

EVOX

Age: 21

Lives: Jozi

I gabs.braun

How does strength and muscle make you better at life?

It creates a stronger mindset, not just a stronger body, which will help you set new goals and achieve them.

His training approach

Francois usually performs 35 minutes of cardio, followed by 45 minutes of weight training incorporating super sets.

Gabi BRAUN

Gabriella Braun is a passionate and talented competitive calisthenics athlete who recently placed second in the advanced freestyle calisthenics category at the ICJ Competition.

How has the gym changed your life?

Gym is a place where I can go to learn more about myself. Although it is ironic because the gym environment is very busy, it is somewhere I can go to be alone with myself. For me, gym is a place of self-discovery and an outlet for any emotions that could possibly interrupt my life.

How does strength and muscle make you better at life?

“These attributes make all my daily life tasks effortless and efficient. Being able to move with ease brings me a sense of freedom and relief. As a personal trainer, I see how few people actually feel good in their bodies, not just with how they look but how their body feels and moves while completing simple tasks like getting up or climbing stairs without struggling.”

Her training approach

Gabi’s training programme usually changes every 6–12 weeks to avoid plateaus. She always begins workouts with a 5-10 minute treadmill walk to get into the right headspace, and she ends off with 15-20 minutes of flexibility training. She usually trains 2-3 hours a day.

Elmien PEPLER

Age: 39

Lives: Franschhoek Valley

Trains: Home gym

I movefitness84

Elmien joined her local gym 10 years ago and started training with a personal trainer to improve her overall health and fitness. She loved it so much that she decided to make her passion her career.

How has the gym changed your life?

How has the gym changed your life?

A gym contract ensures you always have access to facilities, leaving no room for excuses when it comes to taking care of your health and fitness.

The gym transformed my fitness and strength, and also ignited a passion within me to help others achieve their goals by becoming a personal trainer and starting my own business.

How does strength and muscle make you better at life?

I have more energy, improved physical abilities and I am more productive!

Her training approach

Elmien follows a comprehensive training regimen that combines strength training, cardio workouts and a boxing session. “I do strength training every day of the week, focusing on different muscle groups. Additionally, I dedicate specific days to cardio exercises and I allocate one day per week for boxing. I also love stand-up paddle boarding – it’s a full body workout that allows me to connect with nature.”

How she eats

Elmien’s diet includes a balance of lean proteins, complex carbohydrates, healthy fats, fruits and vegetables. “I try fuel my body with nutrient-dense meals to support my fitness goals. We all deserve a free meal now and then to satisfy the cravings, though, and my go-to is sushi and a Snickers bar.”

progress takes time and consistent effort. While it’s natural to crave quick changes, it’s important to shift your focus towards long-term goals and the journey itself, rather than fixating on rapid transformations.

WHAT ADVICE DO YOU WISH YOU KNEW BEFORE YOU STARTED WEIGHT TRAINING?

Never work with a trainer or coach who pushes you hard before you’re capable of handling the weight. It will lead to injury. Get a good coach who understands your needs.

How does strength training make you better at life?

“As a business owner in my industry, I spend so much time on my feet and doing actual work. Strengthening my lower back and core muscles helps reduce lower back pain.”

Her approach to training

Jennifer follows a split routine, training her quads and glutes together twice a week, shoulders once a week, and triceps, back and biceps together once a week, with a session for her hamstrings, glutes and calves once a week. She has a day dedicated to cardio.

How she eats

Jennifer starts her day off right with a good breakfast and includes red meat or seafood in her meals throughout the day. “I struggle with my water intake, which is why I use Evox Zero Cal flavour infusion drops.”

Jennifer HAMILTON

Jennifer turned to a fitnessfocused lifestyle in 2016 in her quest to improve her mental health and get her through her days. It soon become a great hobby and it is now central to her healthy lifestyle.

Age: 26

Lives: Alberton, Johannesburg

Trains: Virgin Active

I _jennifer_hamilton_

Ruan

DU PREEZ Alicia NAUDE

Ruan’s journey to the competitive physique stage started during his first year of varsity when, as the smallest guy in his group, he joined the gym to get bigger under the guidance of his roommate. He never stopped training and is now an elite athlete after earning his Pro Card by winning his line-up at the 2016 WFF/Nabba World Championships in Ireland.

How has gym changed your life?

Age: 33

Lives: Cape Town

Trains: Virgin Active Cape Gate I ruandupreez_fit

WHAT IS THE MOST IMPORTANT LESSON YOU’VE LEARNT ON YOUR JOURNEY?

Since I started training, I gained self-confidence and learnt that I can achieve any goal by showing up every day. Going to gym taught me how to prioritise and established healthy routines and it is now intertwined with every other aspect of my life.

His approach to training

Ruan follows a push-pull split. “In the middle of the week and Sundays I train legs so that my upper body can recover properly.”

How he eats

Ruan sticks to a strict eating plan during the week and is more flexible over weekends, at social events or to satisfy a craving, but he does not go overboard. “Between 8am and 5pm I consume three meals that consist of protein (chicken/ mince), carbs (potato/sweet potato) and some green veg (broccoli/ baby marrow). From 5pm, I do not consume carbs, only protein (tuna/ chicken), veg (baby marrow) and fats (avo/peanut butter).”

After breaking her arm playing squash, Alicia wanted to stay active, so she started training in the gym. Six years later she continues to challenge herself in new ways, most recently perfecting the pull-up.

Ego lifting will get you nowhere. It is all about proper form and controlled movement. And every successful body transformation starts in the kitchen – it’s 70% diet and 30% training.

WHAT DO YOU WISH YOU KNEW BEFORE YOU STARTED WEIGHT TRAINING? That training with heavy weights won’t make you bulky, and endless cardio won’t get you the physique you’re after.

How has the gym changed your life?

Alicia says training in the gym has made her a much happier, more energetic and friendlier person. “It allows me to do something for myself during the day where the focus is solely on me for that hour or two, whether I’m there for the mental or physical aspect. I love it!”

How does strength and muscle make you better at life?

“It allows me to be more present and do hard things. I am not tired all the time and daily activities are easy for me.”

Her approach to training

Alicia follows a set programme that targets all major muscle groups, coupled with some cardio.

“I aim to get in six workouts a week but no less than five. I take a rest day when I feel my body needs it.”

How she eats

Alicia sticks to a predominantly wholefood diet but allows herself to have something off plan now and then as this creates balance and satisfies her sweet tooth.

Age: 21

Lives: Pretoria

Trains: Virgin Active

I alicia_naude

3 SUPPLEMENT STACKS TO SUPPORT

WINTER WEIGHT LOSS

Combine and conquer your fat-loss goals with these supplement combos

Shedding unwanted weight can feel like an uphill battle, especially when winter sets in, increasing the temptation to eat more comfort foods and decreasing our motivation to exercise.

While fat-loss supplements are not a magic solution to keeping winter weight gain at bay, they can support our efforts when combined with a healthy diet and consistent exercise routine.

The most effective approach requires targeting three different aspects of fat loss, with these three supplement stacks offering the tools you need to cover your weightloss bases this winter.

CHROMIUM AND ALA

Stabilise blood sugar levels, improve insulin sensitivity and control cravings with a combination of chromium and alpha lipoic acid (ALA).

Chromium is an essential mineral that helps regulate insulin action and its effects on carbohydrate, protein and lipid metabolism, which may help to reduce cravings and reduce fat storage.

People who suffer from diabetes tend to have low circulating chromium levels, supporting its role in insulin regulation. While the molecular mechanisms by which chromium alleviates insulin resistance require more research, studies4 demonstrate that chromium supplements enhance the metabolic action of insulin.

Additionally, chromium supports insulin to facilitate the transport of amino acids and glucose through cell membranes into muscle cells. In this way, chromium supplements may help stabilise blood glucose levels to potentially reduce fat storage and accelerate fat metabolism.

ALA is an antioxidant that can provide additional blood glucose control through its role in energy production. In one study5, findings confirmed that the group taking an ALA supplement (300 mg daily) saw a “significant decrease” in fasting blood glucose levels and insulin resistance markers.

As such, the combined effect from these two supplements may help to enhance insulin sensitivity and regulate blood glucose levels to potentially prevent excess fat storage.

Tony Ferguson Chromium Plus

Biogen Chromium

Dis-Chem Gold Chromium Polynicotinate

Biogen Alpha Lipoic Acid

Mobilise stored body fat more efficiently and boost your metabolism to increase your body’s capacity to burn fat with conjugated linoleic acid (CLA) and L-carnitine.

A systematic review and meta-analysis of 37 randomised controlled clinical trials found that L-carnitine supplements help to reduce body weight, body mass index and fat mass, especially among overweight and obese adults3.

CLA is a non-essential polyunsaturated fatty acid, which falls into the broadly accepted ‘healthy’ fats category. It is naturally present in small amounts in meat from cattle, sheep and goats, and it is found in certain dairy products.

However, the quantities supplied from your diet are generally insufficient to meet the levels that research shows can positively impact your body composition.

Modern-day diets and food processing practices can further reduce the amount of CLA we consume.

Under normal circumstances, when we do not metabolise dietderived fat for energy, it is stored in fat cells. The lipoprotein lipase enzyme plays an integral role in fat storage, and CLA can inhibit its function2. As a result, muscle cells can use these fatty acids to produce energy, which is where L-carnitine

plays an important role.

The body breaks down fatty acids for energy inside muscle cells within structures called mitochondria. However, fatty acids cannot pass through the mitochondrial membrane efficiently without sufficient L-carnitine.

This naturally occurring amino acid can boost the efficiency with which your body metabolises stored fat by transporting circulating fatty acids into the mitochondria, where they are used to fuel muscle contractions.

As such, this supplement combo diverts fatty acids to muscle cells due to the effects of CLA, while L-carnitine efficiently transports them into the muscle cells, where they are used to produce energy, potentially promoting weight loss.

Some short- and longterm studies1 employing high doses of CLA (up to 1.8 mg/day) in healthy and obese, sedentary and exercised adults have shown beneficial effects of CLA in reducing fat mass and increasing lean body mass.

COMBO #3

THERMOGENIC FAT BURNERS AND WHEY PROTEIN

Boost your metabolism to burn more calories by combining thermogenic fat burners and whey protein.

Thermogenic supplements generally contain stimulants such as caffeine, bitter orange extract, green tea extract and garcinia cambogia, along with licenced ingredients such as TeaCrine® and Sinetrol® Xpur, among others.

These substances help to boost your metabolism and raise your body temperature to help you burn more calories throughout the day, even when you are inactive. The fat loss experienced when supplementing with a stimulant-based fat burner results directly from its heatproducing (thermogenic) action on the body, hence the name.

Studies6 confirm that products with “a specific thermogenic supplement formulation produce a sustained increase in metabolic rate and caloric expenditure and reduce fatigue over 3 hours”.

A thermogenic fat burner is, therefore, an ideal tool to help raise your resting metabolic rate, ensuring that you burn more calories each day, even while at rest.

The other way to achieve that result is to increase the amount of metabolically active muscle tissue you have, which you achieve through a combination of weight training and sufficient protein.

Protein is particularly beneficial in any weight-loss diet or transformation plan because it provides the building blocks needed to build and retain muscle. Like thermogenic fat burners, carrying more muscle raises your overall metabolic rate, even at rest, which helps you burn more fat and lose weight faster.

Several clinical trials7 confirm that consuming more protein than the recommended dietary allowance reduces body weight and also enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets.

ENDURA 11x

“ALL

Athletes with poorer genetic backgrounds are up to 11 times more at risk of experiencing heart pump problems. Among participants in one study, one in six endurance athletes (15.7%) had reduced heart pump function at rest, suggesting high volume intense training can negatively impact heart health in some.

* According to findings from the BelgianAustralian Pro@Heart study, Results published in the journal Circulation.

THINGS ARE DIFFICULT, BEFORE THEY ARE EASY.”

NCE Did you know?

Cycling 3 hours or 30 kilometres per week halves your risk of heart disease or strokes.

Strengthen tight or weak hip flexors...106 in this section

ASK THE PROS

FASTED OR FED?

New research pours cold water on the idea that fasted cardio is best for fat loss. While there was no major difference in the fat lost between fasted and fed state participants, the fasted group did show significant improvements in fasting insulin levels and increased insulin sensitivity, which could benefit weight and health in the longterm.

*Study published in The Journal of Exercise Science and Fitness in January 2023.

TCELLS to the rescue

Studies suggest that exercise can reduce inflammation by mobilising inflammationcountering T cells, which enhance the ability of muscles to use energy as fuel and improve overall exercise endurance.

*Study published in the journal Science Immunology.

SUPPLEMENT

Hybrid carbprotein drinks...118

WORKOUT

Plyos for runners...118

COACH’S CORNER

5 Comrades taper tips...126

ASK THE PROS

I’m experiencing pain in the front of my hips when I run. Is it caused by tight or weak hip flexors?

Our hip flexors are not very large muscles compared to our powerful glutes, but they are still important muscles for fast and efficient running. However, the hip flexors are also common troublemakers when it comes to niggles and injuries due to various factors.

Data on Physio-pedia.com estimates that hip flexor issues account for 5-28% of injuries among high-risk sport-specific groups, and runners definitely fall into this category.

WHAT ARE HIP FLEXORS?

As the name suggests, the hip flexors are a group of muscles that work together to flex the hip complex, the functional action that moves your knee up towards your abdomen.

YOU CAN determine the strength of your hip flexors with simple movement tests

SEE NEXT PAGE

These muscles include the psoas (major and minor) and the iliacus – the strongest hip flexors that are collectively called the iliopsoas.

The psoas connects your thigh bone (femur) to your spine and runs through the pelvis. In addition to hip flexion, it also plays a major role in spinal stabilisation and balance. Your iliacus muscle runs from your pelvis to your femur and lifts and rotates your femur.

But these aren’t the only hip flexor muscles. Others include the rectus femoris and sartorius muscles, which attach the pelvis to the knee, and the pectineus (groin) muscle, which is involved in thigh rotation and adduction.

The tensor fasciae latae muscles also play a role in hip flexion, but it is not typically considered a primary hip flexor because it supports multiple actions.

Ingrid via social media

Hip flexion explained

Your hip flexors play a crucial role (along with other muscles such as the glutes, hamstrings and core) in initiating and powering your legs forward by bringing the femur upwards towards your torso, which is a core component of your running gait cycle, known as the knee drive or swing phase. As the hip flexors contract, it creates flexion at the hip joint, pulling the leg forward and initiating its swing.

Hip flexors, like the sartorius, also fulfil a secondary role. By contributing to hip abduction, these muscles move the leg slightly away from the midline of the body, which creates better clearance for the leg swing and optimises stride width.

In addition, the iliopsoas provides some stability throughout the swing phase, helping to control the hip joint and prevent excessive rotation.

TIGHT HIP FLEXORS

Tight hip flexors are common, especially among those who work desk jobs, as sitting all day keeps these muscles in a constant state of contraction.

Spending prolonged periods in this position shortens and tightens your hip flexors, and the longer the hip flexors remain in a shortened or contracted position, the tighter they become.

Over time, this can result in adaptive shortening, where the muscle fibres themselves shorten. When this happens, it becomes harder for your hip flexors to fully lengthen during hip extension, leading to feelings of tightness, limited movement and possibly pain or discomfort. Among runners, high-mileage training can lead to hip flexor tightness due to overuse. Tight hip flexors reduce movement efficiency, and can result in compensatory patterns that affect other muscles. For instance, tight hip flexors also cause tightness in the lower back, which is associated with weakness in the deep abdominal muscles and the glutes.

Possible signs of tight hip flexors include:

Tightness in your hips and lower back, especially while standing; A shortened stride while running; Reduced range of motion; Neck tightness and pain; Pain in the glutes; Poor posture.

WEAK HIP FLEXORS

People who lead sedentary lifestyles and don’t move or exercise much tend to experience hip flexor issues related to weakness caused by lack of use.

Without regular engagement, your hip flexors do not need to actively contract, which can lead to decreased muscle firing and overall weakness.

Weak hip flexors force other muscles to compensate, resulting in decreased movement efficiency that can lead to the early onset of fatigue during runs. The biomechanical imbalances that result from weak hip flexors also increase your injury risk, especially when you increase training volume or intensity.

Possible signs of weak hip flexors include:

Tightness and stiffness in your hips, especially after exercise.

Difficulty with activities like lunges, climbing stairs and standing up from sitting.

Pain in your hip flexors when climbing stairs, running or walking.

Stiffness and pain in other muscles, including your glutes, core and thighs.

Stretching and mobility work fail to provide relief.

Reduced power and speed while running, especially during the push-off phase.

Reduced range of motion.

Poor posture.

While it’s easy to mistake weak hip flexors for tight muscles, many people typically experience both weakness and tightness, especially as weak muscles are more prone to tightness and stiffness.

These postural changes can increase your risk of knee, hip and lower back injuries, including Achilles tendon degeneration, hip bursitis and hamstring strains. Other potential consequences of tight hip flexors include lower back pain and limited mobility and range of motion.

Telling the difference

You can determine whether you have tight or weak hip flexors with simple movement tests like lunge stretches or standing knee pulls.

Tightness will limit your ability to extend your hip fully, whereas weakness will make it difficult to control the movement or maintain proper form.

Test for tightness

You can also perform a simple test to evaluate tightness in your hip flexors.

Lie on your back on a table or bench.

Pull one knee up toward your chest and hold it there. Let the other leg relax downward over the edge of the table or bench.

If your hip flexors are fine, you should be able to fully extend the thigh of the hanging leg so that it is parallel to the floor and bend the knee to 90 degrees without the thigh rising.

Repeat on both sides. Any difficulty with these movements indicates tight hip flexor muscles.

STRENGTHEN YOUR HIP FLEXORS

Various exercises can improve hip flexor strength. These include:

HIP BRIDGES

ROMANIAN

DEADLIFTS

Consulting with a physiotherapist, biokineticist or healthcare professional is ultimately the best option to get a definitive diagnosis and guidance on correcting your issue.

Corrective measures

Most people could benefit from a combined approach that addresses hip flexor tightness and weakness. This requires stretches that isolate the hip flexor and strengthening exercises that target the hip flexors, core and glutes.

To improve hip mobility and flexibility: Perform short, targeted hip flexor stretches or mobility drills throughout the day, particularly first thing in the morning and before and after training. Yoga, foam rolling and regular massage can also assist.

Beneficial hip flexor stretches include:

World’s greatest stretch (lunge with a spinal twist)

Kneeling hip flexor stretch

½ kneeling couch stretch

Additional steps to potentially prevent and alleviate tight hip flexors include:

Reduce sitting time: Take frequent breaks to stand up and move around to engage your hip flexors. Stretch regularly: Perform stretches that target your hip flexors, like kneeling lunges and knee pulls, during periods when you typically sit, like when watching TV.

BENEFITS OF STRONG, MOBILE HIP FLEXORS

Strong and mobile hip flexors that function optimally improve running performance in two important ways:

Stronger hip flexion supports a more powerful leg swing, resulting in a longer stride and potentially increases running speed.

{ LYING, SEATED & HANGING }

Improve your mobility

DOWNLOAD YOUR COMPLETE GUIDE to hip flexor mobility:

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2024 DIS-CHEM HALF MARATHON

& 5KM FUN RUN PRESENTED BY MOMENTUM MULTIPLY

The 22nd Dis-Chem Half Marathon and 5km Fun Run presented by Momentum Multiply was a sell-out race with a fantastic atmosphere on the scenic and challenging route through Bedfordview and Primrose on 14 January 2024.

Gauteng’s premier half marathon is proudly hosted by Bedfordview Athletics Club for novice and seasoned runners to enjoy at the start of the year.

The winning male and female runners respectively were Onalenna Khonkhobe from Nedbank Running Club with a time of 01:05:49, and Irvette Van Zyl from Hollywood Athletics Club, who finished with a time of 01:16:13, both finishing faster than the 2023 contenders. The overall and respective age category winners shared R57,000 in prize money.

SPONSORS MAKE IT POSSIBLE

Race Director Charnia Yapp said: “Hosting a race like this is not possible without the support of our community, service providers and volunteers from our club and, of course, our title sponsor Dis-Chem and presenting sponsor Momentum Multiply. We would also like to thank the co-sponsors: Centrum, Norflex Gel, Smecta, TransAct, Essentiale, ViralChoice, Biogen, Vaseline, Gillette and Mitchum for their support.” This was the 22nd time the event was hosted with Dis-Chem as the title sponsor – their invaluable sponsorship contribution once again adding

enormous value. Presenting sponsor Momentum Multiply will remain on board for the next 3 years. Momentum Multiply is a wellness rewards programme that rewards members from day one for looking after their mental and physical wellbeing and treated all their Momentum Multiply members who ran to a VIP experience at the finish.

“You earn rewards from day one for making healthy choices and for every step you take to improve your overall health. We’re excited to partner with the Dis-Chem Half Marathon and 5km Dash because it aligns with getting our members to make healthier choices and stay active,” said Márcia Eugenio, Head of Momentum Multiply.

the winners

Onalenna Khonkhobe from Nedbank Running Club with a time of 01:05:49, and Irvette Van

Zyl from Hollywood Athletics Club, who finished with a time of 01:16:13, both finishing faster than the 2023 contenders.

“We want to thank every participant and co-sponsor who came for a stunning day out and a wonderfully organised event in the community,” said Brandon Fairweather, Health Category Marketing Manager for Dis-Chem Pharmacies.

“It was inspiring to be out there alongside so many enthusiastic runners of all fitness levels who chose to start their year with a solid health statement that could set the tone for 2024. The Dis-Chem Half Marathon, presented by Momentum Multiply, will remain an anchor event in our calendar to kick off each new year, with a further commitment to our brand promise that ‘better health starts at Dis-Chem.”

RUNNING WITH PURPOSE

The race supports the Lambano Sanctuary for orphaned children with HIV and the Namaqua Dog & Donkey Foundation, which undertakes the sterilisation, vaccination and treatment of animals in informal settlements on the East Rand. The organisers thanked the runners for their donations and the Dis-Chem Foundation who matched these donations, R35,240 was raised for Lambano Sanctuary and R31,500 for Namaqua Dog & Donkey Foundation who will be able to sterilise close to 60 animals with this donation.

Race entries sold out with 6,500 21km and 1,000 5km Fun Run participants. The Half Marathon was a seeded start while the 5km was timed for the first time. All entrants were able to enjoy free race photos

sponsored by Dis-Chem, Biogen and Mitchum.

The race committee extends their gratitude to everyone who helped make the day possible, from the field set-up team and registration crews to the marshals on route, the event suppliers and the residents of Bedfordview and Primrose for their patience and tolerance of the disruptions endured during the course of the event.

Better Bedfordview did a fantastic job tidying up the route and fixing potholes. The visible patrolling of the race route by the Road Rangers, Bedfordview and Primrose CPF and the security companies - BHT, RAG, BSG and Spider Tactical was greatly appreciated.

2024 DIS-CHEM RIDE FOR SIGHT RIDING FOR A CAUSE

The 35th Dis-Chem Ride for Sight cycle race held at the Boksburg Stadium attracted 2,800 starters, reflecting an enormous 50% increase on the previous year’s entry numbers.

Participants tackled one of three race distances on offer on the day, the 116km Super Classic presented by Ensure, the 62km DS 24 Challenge and a new 8km fun ride

PEDAL FOR A CAUSE

A strong breakaway of six riders that included Kent Main, Jaco van Dyk, Jared Hay, Christiaan Klopper, Casper Kruger, Bradley Scott and Dirk Nel opened up a near record six-minute advantage on the peloton in the Elite Men’s race.

Main and Scott eventually separated themselves from the other four riders, leaving Honeycomb Bee’s Scott to clinch the honours in a thrilling sprint finish. In doing so, Scott recorded his maiden professional race victory, with Klopper finishing in third place.

PODIUM CLEAN SWEEP

The women’s race was dominated by the Sandton/ Cycle Nation City team, whose young newcomer Lisa Bone recorded the biggest victory of her career, outsprinting her highly

experienced teammate Jo van de Winkel for the honours from a twoup breakaway.

Team leader and reigning National Women’s Road Champion, Carla Oberholzer, outgunned the peloton to secure a clean sweep of the podium for the Sandton/Cycle Nation City team.

PEDAL FOR A CAUSE

Linsay Engelbrecht, an Edenvale resident and a para triathlete who has represented South Africa at the Commonwealth Games, decided the event should serve a dual purpose, serving as a fundraiser for vision loss and an opportunity to highlight the cause of those experiencing partial sight and blindness. She managed to enlist 20 sighted volunteers who were prepared to pilot a tandem bicycle with a Visually Impaired Person (VIP) seated at the back. This initiative aimed

to bring about a significant transformation in their lives by taking on a 62km road race while competing alongside cyclists with normal vision.

This competition was designed to instil the strength and courage that competitive road cycling can inspire. The race organisers extended their heartfelt thanks to all the volunteer pilots for their patience, time and unwavering commitment to their VIP tandem partners.

The race organisers also commended all visuallyimpaired cyclists who participated in the Dis-Chem Ride for Sight event. Their determination and courage are truly inspiring, with every participant demonstrating that vision is not just about sight, but about heart and spirit.

Ride for Sight

RAISING AWARENESS FOR RETINAL BLINDNESS

The race was superbly presented in 30 degreeplus conditions by Retina SA, whose main objective is to restore the gift of sight through fundraising initiatives, raising more than R12m from the previous renewals of the event for their amazing cause.

Henru Hugget won the Orbea Terra Aluminium Gravel Bike valued at R45,000, sponsored by CycleLab. The event organisers extended their sincere gratitude to all the cyclists who bought a ticket as all proceeds raised from the donation draw are directed towards retinal degeneration research. The organisers also extended their gratitude to all sponsors and co-sponsors, including Dis-Chem Pharmacies, the Dis-Chem Foundation, Ensure Gold, DS 24, CycleLab, Biogen,

Gillette and TransAct for their magnanimous and invaluable support in making this event possible.

A statement by Retina SA expressed deep gratitude to the organising committee and helpers for their tireless efforts in making the Dis-Chem Ride for Sight a resounding success.

“Your dedication, hard work and commitment have been instrumental in orchestrating this event. Each detail was meticulously planned and executed, ensuring a smooth and memorable experience for all participants. Your contributions have not only made this event possible but also created an environment where visually impaired cyclists could shine. Thank you for your invaluable support and for making a difference in the lives of many.”

For more information or to donate, visit www.retinasa.org.za.

Photo credit: Anje van den Berg

GOING THE DISTANCE

WHY ULTRA-ENDURANCE ATHLETES SHOULD CONSIDER A HYBRID CARB-PROTEIN SUPPLEMENT

THE SCIENCE IS CLEAR: endurance athletes who embark on gruelling training sessions and races that last for three hours or longer are more likely to get greater performance benefits from a hybrid carb-protein supplement than a carb-only product.

Whether you’re running a marathon, competing in a cycling race or tackling a triathlon, maintaining energy levels and reducing muscle breakdown are crucial to optimal performance.

Supplements formulated with a blend of easily digested carbohydrates and proteins are designed to maintain your energy stores, limit muscle damage, support recovery and keep you performing at your best.

THE SCIENCE BEHIND THE BLEND

When combined in a single solution, carbohydrates provide readily available energy while protein limits muscle damage and supports muscle repair and recovery, which research suggests may offer several performance benefits.

DELAYED FATIGUE:

A 2020 study1 published in the journal Nutrients of Sports Medicine shows that carbohydrateprotein blends can delay fatigue and extend exercise time to exhaustion compared to carb-only options.

REDUCED MUSCLE DAMAGE:

BETTER GLYCOGEN REPLENISHMENT:

Based on study findings, the researchers concluded that “co-ingesting carbohydrates and proteins appears to enhance TTE (TimeTo-Exhaustion) and TT (time trial) performance compared to CHOonly and presents a compelling alternate feeding strategy for athletes”.

Intense and prolonged exercise can lead to muscle breakdown. A study2 published in Medicine & Science in Sports & Exercise journal found that, in addition to the fatigue reduction benefit, a carbohydrateprotein blend produced significant “reductions in muscle damage in endurance athletes”. The reduced recovery demands can potentially support faster recovery between training sessions or stages, which can boost performance and may help reduce soft tissue injuries.

In a study3 published in the Journal of Applied Physiology, a research team led by John Ivy found that carbohydrateprotein supplement “is more effective for the rapid replenishment of muscle glycogen after exercise than a CHO (carbohydrate) supplement of equal CHO or caloric content”.

This is an important attribute for endurance athletes who have consecutive days of hard or high volume training or need to compete in multiple stages in a race, as it aids faster recovery and improves readiness for subsequent efforts.

While the potential benefits are promising, not all carbohydrateprotein blends are the same. A major factor in the ability of a product to deliver these benefits lies in the ratio of carbohydrates to proteins in the formulation.

According to the International Society of Sports Nutrition position stand on nutrient timing, combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/ kg/h) is the ideal approach. Additional research supports this carbohydrate to protein ratio, with a study4 conducted at the University of Texas in Austin finding that cyclists who drank a carbohydrate and protein blend in this ratio improved their endurance by 57% compared with those who drank just water and 24% compared to those who sipped on a carbohydrate-only drink.

The ingredients are another important factor to consider when selecting the right product for you. Opt for products with a mixture of easily digested carbohydrates that deliver the ideal blend of a rapid and more sustained energy release and bioavailable proteins to get these macronutrients to working muscles as efficiently as possible and reduce the risk of digestive issues.

Carbohydrate sources derived from maltodextrin provide a stable energy supply due to its lower GI and better digestibility due to faster absorption and a lower risk for gastrointestinal discomfort.

ADDED BENEFITS CHOOSING THE RIGHT BLEND

Ideal sources of easily digestible proteins include isolated whey or hydrolysed proteins, which offer faster absorption and gastric emptying rates.

* To view references for this article, please visit www.livingfit.co.za/issue22/references or scan the QR code on page 7

Living Fit recommends

Ongoing innovation in product formulations is also helping to deliver additional performance benefits with added ingredients like creatine monohydrate, caffeine, beta-alanine, L-carnitine tartrate and L-glutamine.

Creatine monohydrate can improve performance during short bursts of intense exertion, like a short climb, a breakaway effort or a surge for the finish.

Caffeine is another ingredient proven to support endurance performance and works synergistically with creatine for even greater benefits5. The combo helps improve energy production, enhances muscle function and delivers a cognitive boost, which can lower your perceived effort.

Additional performance-enhancing ingredients like beta-alanine, L-carnitine tartrate and L-glutamine may support optimal performance by enhancing endurance through more efficient energy production and decreasing muscle breakdown during efforts that exceed three hours.

PERFORMED BY GLORIA NGCOBO I Q FITGLOR

ENDURANCE ATHLETES CAN DISCOVER SIGNIFICANT BENEFITS BY INCORPORATING POWER-FOCUSED EXERCISES INTO THEIR WEEKLY ROUTINES. Embracing plyometric training not only enhances overall performance but also plays a crucial role in minimising the risk of injuries.

Sprinters and athletes in power sports like rugby swear by plyometric training as it helps to boost power output –your ability to apply force over a set period. However, the fact is that this type of training has numerous benefits for endurance athletes.

WITH PLYOMETRIC TRAINING

I DRESSED BY BODYKINDLABEL

PLYOMERTICS DEFINED

Plyometrics is an advanced form of training that improves power by training nerve cells to stimulate a specific pattern of forceful muscle contraction.

HOW THEY WORK: Plyometric exercises

load and unload muscles via a process known as a strength-shortening cycle (SSC) - an active stretch (eccentric contraction)

THE PLYO BENEFITS

of a muscle followed by an immediate shortening (concentric contraction) of that same muscle, which ultimately generates an explosive movement. The eccentric phase forcibly tenses and loads a muscle. An amortisation phase punctuates the transition from the eccentric to the concentric phase and includes an isometric contraction when the downward movement stops as the muscle transitions into the explosive unloading phase.

Plyometric training can deliver numerous performance benefits for runners when incorporated correctly into a comprehensive and properly periodised training plan.

INCREASED POWER AND SPEED:

Plyometrics

trains your fasttwitch muscle fibres, crucial for generating quick bursts of force. WHAT THIS MEANS FOR YOU: Better hill climbs, stronger finishes and higher average speeds, which can shave time off your race PBs across every distance.

ENHANCED RUNNING

ECONOMY: This type of training develops explosive strength without necessarily adding more muscle mass, which effectively increases your powerto-weight ratio to make you a more economical runner.

Strengthening your leg muscles and improving neuromuscular coordination with plyometrics also makes your body more efficient at using oxygen while running. WHAT THIS MEANS FOR YOU: You can maintain a faster pace with less effort, saving precious energy for the closing stages of a race. And plyometric exercises can enhance coordination and proprioception (body awareness), leading to more efficient movement and better running form, which can minimise energy leaks.

LOWER INJURY RISK:

Plyometrics

strengthens muscles, tendons and connective tissues, making them more resilient to the pounding of marathon and ultra-marathon training loads and race distances. WHAT THIS MEANS FOR YOU: This can help increase your resilience to common running injuries. Plus, it helps to develop better mobility while improving coordination and building stronger bones.

by helping to build a stronger heart and circulatory system.

The high-intensity, near-maximal nature of plyometric exercises elevates your heart rate and oxygen consumption significantly, mimicking the demands of certain interval training protocols1.

WHAT THIS MEANS FOR YOU: This repeated exposure to elevated cardiovascular stress trains your heart and circulatory system to become more efficient at delivering oxygen to working muscles, improving your VO2 max (maximal oxygen uptake) over time2.

Plyometric training also enhances mitochondrial function to support energy production. By stimulating mitochondrial biogenesis, plyometric training increases the number and function of mitochondria3, which translates to improved energy utilisation and better endurance.

In addition, plyometric training stimulates the growth of new blood vessels (capillaries) around working muscles4. This enhanced vascular network improves blood flow, delivering oxygen and nutrients more efficiently to muscles, ultimately contributing to better exercise tolerance and fatigue resistance.

THE WORKOUT STRUCTURE

Warm up for 5-10 minutes before your session. Perform a light jog with some dynamic stretches and mobility drills.

Perform the stipulated reps and sets based on your current proficiency and strength levels.

BEGINNERS:

2 sets x 6-8 reps

INTERMEDIATE:

3 sets x 8-12 reps

ADVANCED:

4 sets x 10-15 reps

Include rest intervals between reps that are long enough to allow complete recovery.

You may require 5-10 seconds between reps during extremely intense exercises.

Rest for 30-60 seconds between sets and up to 2 minutes between exercises.

Cool down for 5-10 minutes.

Stretch your targeted muscles with static stretches and include some foam rolling.

Workout Next Page

PREPARE TO PLYO!

Plyometric exercises are intense, explosive jumping movements that place significant stress and load on your muscles, connective tissues, bones and joints. That’s why there are several elements to consider before you include plyometric movements into your programme.

1 START STRONG

It is important to have a good strength base and conditioning level before performing plyometrics. Insufficient strength, especially in your core, will increase your injury risk.

2 PROGRESS PROPERLY

Your plyometric training should progress gradually, from lower intensity to higher intensity drills, and follow the principle of progressive overload. Start with less intensive plyometric exercises during the early stages of your new programme before progressing to more advanced movements. Generally, as intensity increases, volume will need to decrease.

3 ALWAYS WARM UP

It is essential that you warm up properly before placing your ligaments, tendons and muscles under the intense stress and strain of a plyometric exercise. A suitable warm-up should include some light cardiovascular exercise to improve blood flow to muscles, followed by mobility work and dynamic drills.

THE PLYO WORKOUT

“

01

COUNTERMOVEMENT JUMPS

Stand upright. Bend your knees slightly, then jump up and land softly. Reset and repeat.

TUCK JUMPS

02

The feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” – Sarah Condor.

Stand upright. Squat down, then explosively jump up as high as possible. Tuck your legs into your chest in the air. Land softly, reset and repeat. HOPS

03

Stand upright. Bend your knees slightly, then hop up and down. Jump higher on every third hop.

04

LATERAL HOPS

Hop side-to-side with both feet, landing softly on each rep with slightly bent knees.

Aim to keep your ground contact time (GCT) short.

Stand on one leg. Bend your knee slightly, then explode upwards to hop from one leg to the other. Move from side to side, lifting your knee with every jump. Focus on keeping your centre of gravity low. STEP JUMPS

Stand tall with your feet hip-width apart, core engaged and back straight. Lift one leg to form a 90-degree angle at your knee. Drive your raised foot down into the step. As your foot makes contact with the ground, engage your glutes and explode upward. Land softly and repeat the movement sequence again for the required reps on one leg then repeat with the other. SINGLE-LEG LATERAL TUCK JUMPS 05 06

PREPARE TO PLYO!

4 FOCUS ON FORM

Proper technique is crucial. Focus on form over height or speed to maximise the benefits and minimise the risks.

5 LAND PROPERLY

Don’t jump if you don’t know how to land. A good landing requires that your knees remain aligned over your toes, your trunk remains in a slightly bent-over position, your head stays up and your back is aligned and flat.

DO THIS: Focus on landing softly on your toes and rolling onto your heels. This is done by using the whole foot for landing, which will help dissipate the impact forces placed on your joints.

6 OPT FOR SUITABLE LANDING SURFACES

To prevent injuries, the landing surface should ideally absorb shock. The best surfaces include a grass field, rubber mats or a sprung aerobics floor.

7 RECOVER FULLY BETWEEN SESSIONS

Recovery time between sessions should be 48 to 72 hours, which means no more than 2-3 plyometric

THE PLYO WORKOUT

SPLIT

SQUAT HOPS

Stand tall with your feet hipwidth apart. Step forward with one leg into a lunge. Extend your leading leg forcefully to hop up. Land back on your leading leg and continue for the required reps before swapping legs.

Step forward with one leg into a lunge, then jump straight up, switching legs mid-air. Land softly and drop into a deep lunge to repeat the movement sequence. JUMPING LUNGES

Sit on the edge of a bench, box or chair with one leg on the floor and the other raised. Push off the planted foot to stand up. Hop into the air as you stand upright. Repeat for the required reps before swapping legs.

Sit on the edge of a bench, box or chair with both feet on the floor. Stand up and hop into the air as you reach the upright position.

Always consult with a healthcare professional before engaging in a plyometric programme, especially if you have suffered from previous injuries. Engage with a qualified coach or fitness professional for personalised advice and guidance for the best results.

Coach’s Corner

By Nick Bester, Nedbank Running Club Manager, elite running coach and former Comrades champion.

CONQUER COMRADES WITH THESE TAPER TIPS

THE COMRADES UP RUN IS A SERIOUS 87 KM TEST FOR THE MIND AND BODY WITH ITS UNRELENTING CLIMBS AND MORE THAN 1600 M OF ELEVATION.

While training, preparation and the right pacing and nutrition approach on race day are all vital elements to achieve your goal time, lining up with fresh legs is a key component in ensuring a successful race.

“Tapering for an ultra-endurance event like Comrades is very different from a marathon. It’s more than double the race distance and consists of arguably two of the hardest marathons you’ve ever run, back to back,” explains Nedbank Running team manager Nick Bester.

As a former Comrades champion and manager of multiple past male and female winners, Nick knows what it takes to conquer the up run.

THESE ARE HIS FOUR TIPS FOR THE WEEK BEFORE THE BIG DAY:

TIP 1. Rest up but keep moving

“Training in the week before the race won’t make you fitter, faster or stronger, so avoid any speed session or hill training,” recommends Nick.

YOU STILL NEED TO GET OXYGEN TO MUSCLES AND TISSUES BECAUSE THAT IS HOW YOU PROMOTE RECOVERY

“You need to rest to let your body recover from the training and arrive at the start line feeling fresh, but that does not mean you must sit around doing nothing!”

While the elites in the Nedbank Running team will still do a few pickups in the week before the race, Nick says the average Comrades runner should engage in easy training over short distances.

“You still need to get oxygen to muscles and tissues because that is how you promote recovery, which requires stimulating blood flow with regular movement.”

Nick recommends easy jogs, walks or cycling to keep the legs moving and the blood flowing to oxygenate muscles.

“The total distance for the week before the race depends on the peak mileage you achieved during your training block. “

“I recommend a total distance for the week that is 4-5 times less than your peak mileage. For the pros, who peak between 160-200 km in training, that is roughly 30-40 km,” adds Nick.

Nicks also suggests adding stretching and mobility to your daily routine, but never on cold muscles. “Perform these stretches and drills after your daily run, walk or ride. And keep doing core exercises to maintain your strength until race day. This is important if you are on your legs for 9-12 hours.”

GET UP 2.5 HOURS BEFORE THE RACE AND EAT SOMETHING. YOU DON’T NEED A BIG MEAL, BUT YOU NEED TO GET SOME CARBS AND PROTEIN IN.

Running Club’s Adele Broodryk achieved a second place with a time of 05:56:26.

Tete Dijana secured back-to-back wins in a time of 5:13:58

TIP 2. Adjust your diet

While you need food to support recovery and fuel your race, you don’t want to add weight in the week before the race.

“Eating and drinking the week before the race is very important, but you must stick to what your digestive system is used to. Don’t eat where you don’t know the food is fresh, and make your own food whenever you can,” continues Nick. You also need to adjust your intake in line with your reduced training volume by eating less than you did during your peak training weeks. “My advice is to eat a little less every day, but keep the foods and drinks the same.”

Nick recommends ramping up your carbohydrate intake three days before the race to fill your glycogen stores.

“Fuel with Biogen Recovergen in the morning and evening, and use Biogen Carbogen as a drink alongside your normal meals for extra carbs. It is important to add carbs to your normal eating plan while not displacing proteins and fats, which are also very important.”

A balanced diet is essential to get sufficient vitamins and minerals, particularly vitamin C, iron and the electrolytes

– magnesium, sodium and potassium – to replace what the hard training has depleted.

“We take Biogen Platinum products like Biogen Vitamin C 1000 mg, Biogen Iron Plus and Biogen Electrolyte+ effervescent tablets to get these nutrients in sufficient dosages, which we take after meals with lots of water.”

Eating a solid breakfast on race day is another important consideration. “Get up two-and-a-half hours before the race and eat something. You don’t need a big meal, but you need to get some carbs and protein in. A carbprotein shake like Biogen Pure Recover or Biogen Recovergen are ideal options.”

Living Fit recommends

Biogen Vitamin C 1000mg

Biogen Iron Plus

2023 Nedbank

Biogen Recovergen

STEP 3. Bank a good night of sleep

Getting a good night of sleep before race day is always tricky with the nerves and early wake-up time to get to the start.

“We focus on getting a good night’s sleep on the second night before the race. Focus all your efforts on making that happen with a restful day, an early night and taking along any sleep aids or supports with you, like your pillow from home or a sleep supplement like Biogen Sure Sleep. Just make sure you try it before taking it during race week.”

WE FOCUS ON GETTING A GOOD NIGHT’S SLEEP ON THE SECOND NIGHT BEFORE THE RACE.

“As we run, we become.”

– Amby Burfoot

STEP 4. Avoid the common pitfalls

“AND NEW SHOES ARE A BIG NO-NO. WHILE YOU MIGHT PICK UP A BARGAIN AT THE EXPO, LEAVE THOSE SHOES FOR AFTER COMRADES. STICK TO THE SHOES YOU ARE USED TO AND HAVE SOME MILEAGE IN FOR RACE DAY.”

There are various mistakes runners make before race day, especially when they get caught up in the excitement and festivities that surround an event like Comrades. While the expo is an integral part of the Comrades Nick cautions against spending too much time there or falling into the trap of trying something new you found at one of the stands.

“Visit the expo a few days before the race because it is important to stay off your legs as much as possible before race day. When

you get to the Durban Exhibition Centre, don’t walk around all day. Get your race pack, enjoy the experience and see the stalls, but get back to your accommodation as soon as possible.”

It is also important to avoid the temptation to try new gels or energy drinks that you find at the expo or add the extras from the goodie bag to your nutrition feed bags. Lastly, avoid the temptation to jump on the massage bed at the expo if you haven’t included massages as part of your race prep.

“While a massage is beneficial for relaxation and recovery, it can also cause inflammation if your muscles are not used to it. If you plan to get a massage as part of your normal routine, get it done 2-3 days before the race.”