DCLF Issue 23 - Winter 2024

Ask the pros How

Sports

Ask the pros

Coach’s

A store for all seasons

Through every season, Dis-Chem has stood the test of time as your trusted healthy living partner.

Over the past 45 years, we have continued to transform our business and grow our offering to provide everything you need to achieve your health and fitness goals under one roof.

By pioneering a new approach that transformed the traditional dispensary-led pharmacy model, we have expanded our offering beyond medicines and pharmaceuticals. Today, we provide products and services that support the lifestyles of health-conscious and active South Africans from every walk of life.

Our vision to give our loyal customers a satisfying shopping experience and offer a one-stop destination where better health starts has helped us become the leading specialist retailer for a wide range of health foods and supplements across a variety of product categories.

We now cater to every need, from free-from food products that meet a diverse range of dietary needs and preferences and a wide selection of superfoods for optimal nutrition to supplements that support better health, weight loss and physical performance.

But it’s more than just the widest choice of products that sets us apart. Our unique approach

is underpinned by excellent customer service, with expert advice available from our staff on the store floor, online and in our in-house publications, including Dis-Chem Living Fit.

More than that, our Everyday Low Price strategy, coupled with our iconic Healthy Living Weekends and 2+1 Cheapest Free specials, have helped us become a trusted retailer to local consumers across the health and fitness spectrum.

Having achieved so much and delivered such immense value to our customers over the past four and a half decades, we remain committed to offering you even greater value in the years to come. We invite all our loyal customers to celebrate our 45-year anniversary with us as we mark this significant milestone with all the passion, enthusiasm and value you’ve come to expect from Dis-Chem.

Yours in health and wellness.

GOING FOR GOLD

Olympic fever will grip the globe from 26 July to 11 August as the world’s best athletes compete at Paris 2024 for a coveted medal on the biggest sporting stage on earth. Roughly 10,500 athletes will compete in 329 events over two weeks, with the women’s marathon closing out the schedule of events for the first time in history (usually it’s the men’s race).

Awesome athletes

Over 120 athletes will represent Team SA at the Games across multiple sporting disciplines. In this Olympicsthemed issue, we profile some of the top names heading to Paris. There are a host of medal hopefuls looking to proudly fly the national flag and represent Africa at the global sporting spectacle.

We caught up with Red Bull athlete and skateboard legend Brandon Valjalo (pg 100), Biogen-backed athletes John Smith and Chris Baxter from the RMB National Rowing Squad (pg 112), 32Gi athlete and hurdle queen Marione Fourie (pg 108), and USN-sponsored Kenyan sprinter Ferdinand Omanyala to find out how these elite athletes have prepared to chase Olympic glory.

We also take a look at what it takes to qualify for the Olympics (pg 96) and reveal how responsible supplement manufacturers like Biogen ensure that sponsored elite athletes can use products with confidence thanks to the Informed Sport certification programme (pg 92).

Your winter blueprint

We also have informative and engaging content for those whose goals and interests lie beyond the Olympics. Laying the foundation for summer success starts in winter. Whether you want to achieve that

beach-ready body or nail that race PB, getting a head start on your health and fitness in the colder months lays the foundation for spectacular results.

Set your sights on a new goal –read about the physical challenge that enduro poses with a review of the USN Matat2Pont (pg 120), or get ready for a feast of functional fitness at The Battle (pg 74).

Summertime shape up

For those looking to transform their bodies for summer, the longer you give yourself to implement your healthful diet and exercise plan, the better your chances of success!

Get your winter diet and training on track with our foam roller workout on page 82, which you can do in the warmth and comfort of your home to maintain your training momentum. We also share helpful and practical diet, training and supplement tips to navigate the colder months on page 70.

Give your overall health a boost with winter warmer recipes (pg 40), and a host of beneficial supplements that can help boost your immunity, like vitamin D3 (pg 54) and probiotics (pg 60), or deliver nutritional (Ensure Gold pg 52) and performance support (citrulline malate pg 118). We also unpack how collagen can support skin health (pg 36) and how the nootropic lion’s mane can give you a mental edge (pg 32).

Enjoy this issue! The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

Living Fit Magazine is published on behalf of by (Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za

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

Creative Director: Sean MacTavish

Video:

Luigi Lombaard, Kayleigh Mocke

Design & Photo:

Shelby Imrie, Hanro Botha, Ernst Robbertse

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial:

Gary Fairweather, Craig Sevell, Laura Smith

CUSTOMER CARE:

Care-line: 0860 347 243 Telephone: 010 589 2200

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

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

Shop our wide range of products, from health and beauty essentials to personal care items, supplements, and much more, all available at the click of a button. Best of all, Dis-Chem online offers a variety of secure payment options to choose from. Shop with peace of mind, knowing that your transactions are protected, ensuring a safe and seamless shopping experience.

WHAT OUR LOYAL CUSTOMERS DESERVE

OUR BENEFIT PROGRAMME

Experience the ultimate convenience of shopping from the comfort of your home with Dis-Chem’s Click & Collect service. Say goodbye to queues and enjoy a wide variety of products at your fingertips. It’s as easy as a few clicks! With Click & Collect, available in all Dis-Chem stores, you can conveniently pay for your items online and collect them in-store. Best of all, there’s no additional cost for this service. Orders will be ready for collection within 24 hours. Once your order is ready for collection, we’ll notify you via email and SMS. Our Click & Collect service is available seven days a week, allowing you to shop at your convenience. While you can include over-the-counter medications in your online shopping, please note that prescription medications are not eligible for this service. Enjoy the ease and flexibility of Dis-Chem’s Click & Collect service, which brings you a seamless shopping experience without leaving your home. Visit our website, www.dischem.co.za, for more information.

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 DisChem 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 DisChem’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.

DIS-CHEM DELIVERD

Your go to health store is right at your fingertips Experience the convenience of Dis-Chem DeliverD, your go-to destination for a wide range of products, from health and beauty essentials to personal care items, supplements, and much more, at in-store prices. Get all your essentials delivered straight to your door in 60 minutes, 7 days a week. Enjoy the convenience of shopping from the comfort of your home while earning Benefit Rewards with every purchase. What’s new: You can now purchase over-the-counter medication and pay with your medical aid by selecting “claim from medical aid” at checkout. T’s & C’s apply. Download our app to enjoy our convenient 60-minute delivery service.

STANDARD DELIVERY

Dis-Chem Online offers delivery from Monday to Friday, between 08:00 and 17:00. Enjoy the flexibility of choosing our affordable delivery option, with a flat rate of R35 per order or free of charge for orders over R600 in main metropolitan areas and a R150 flat fee for non-metropolitan areas. Your order will be delivered within three to five working days from the time of payment. We value your satisfaction, and if for any reason you are dissatisfied with a purchase from our online store, you can easily return it to any DisChem store for a full refund, replacement, or exchange. Terms and conditions apply.

RUN RIDE SWIM LIFT

22 June - 25 August

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

Event 1: Race against Cancer

Date: 22 June 2024

Event 2: Rockies Gerald Fox Memorial Run

Date: 14 July 2024

Event 3: Randburg Harriers Challenge

Date: 28 July 2024

Event 4: Old Eds Road Race Date: 11 August 2024

Event 5: Wanderers Road Race

Date: 25 August 2028 discovery.co.za

FORD TRAILSEEKER MTB SERIES EVENT #4 SONDELA

6 July 2024

WOD WARS 13-16 June

WOD Wars is the first, biggest and most fun-filled festival of fitness in Durban. You’ll be going head-to-head with some of Durban’s strongest competitors doing various challenges that test every aspect of your fitness. wodwars.co.za

The fourth event in the 2024 Ford Trailseeker Series heads to one of Limpopo’s most popular holiday resorts and private game reserves, Sondela. This beautiful resort is the perfect Bushveld breakaway experience for the whole family. The 70km route will be the most challenging route with a mixture of technical descents, game tracks and plenty of single track. The shorter routes will be non-technical with plenty of single track to enjoy. trailseeker.co.za

ABSA RUN YOUR CITY DURBAN 10K

7 July 2024

The Absa RUN YOUR CITY DURBAN 10K is one of Durban’s and South Africa’s must-do events! This popular mass participation road run gives entrants the unique opportunity to explore their city on foot. Runners can look forward to an action-packed 10km journey that highlights important landmarks and features exciting live entertainment from some of Durban’s leading performing arts groups. The fresh sea air and magnificent ocean view will definitely add to the experience.

durban10k.com

VIRGIN ACTIVE WARRIOR RACE #3 KZN

13 July 2024

Break out the war paint for the third Warrior Race event in the 2024 series taking place in KwaZulu-Natal. Unsurpassed sea views, lush, rehabilitated nature and a vast landscape with wide-open spaces are perfect for a super special trail run with signature obstacles. Persevere, face fears, overcome and shift boundaries to become a Warrior! warrior.co.za

FORD

TRAILSEEKER

MTB SERIES EVENT #5 VAN

GAALEN’S

21 July 2024

The trails at the Van Gaalen Cheese Farm are exceptional, which is why the Ford Trailseeker MTB Series consistently returns to this outstanding venue, widely regarded as the most popular in the series. As the big cheese of mountain bike parks, Van Gaalen’s boasts beautiful trails in some of the most unique and striking nature spots in the Magaliesberg mountain range. The diverse terrain surprises riders at every turn, whether winding along the river single track, blasting through reed bed tunnels, traversing stony koppies, crossing rivers or just pedalling through the open grassland. trailseeker.co.za

HARTIES LOOP

2 August 2024

This is the North West’s (and a little of Gauteng’s) premier and only ultra trail running event.

Runners can enter a tough 80km ultra race, which traverses ridges and valleys around the Hartbeespoort Dam in a single go, all on trail! Additional options include 42km, 21km and 12km races. The event is hosted at Villa Paradiso Country Manor.

hartiestrailexperience.co.za

SQUAD GAMES TRIO

3-4 August 2024

The next instalment of this exciting premium functional fitness event will comprise teams of 3 (male/male/female). Teams can compete in four divisions, including Scaled, Intermediate, Masters and Rx’d. There will be 5 workouts over the weekend. The workouts will test the athletes’ ability to strategise for the best team performance while having a ton of fun. capturefit.co.za/event/squad-games-2024

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

TOTALSPORTS WOMEN’S RACE

4,9 & 17 August 2024

South Africa’s largest Women’s Day Celebration, the Totalsports Women’s Race, will take over the streets of Cape Town, Johannesburg and Durban in August with three separate events to commemorate National Women’s Month. Get ready for triple the fun as close to 27,000 runners and walkers from all walks of life join forces in solidarity to take on a 5km or 10km road run (or walk) in support of PinkDrive.

Durban

Date: 4 August 2024

Cape Town

Date: 9 August 2024

Johannesburg

Date: 17 August 2024

totalsportswomensrace.co.za

GLACIER STORMS RIVER TRAVERSE

9-11 August 2024

The Tsitsikamma – with its deep gorges, fertile plains and wild coastline – is undoubtedly one of the most spectacular destinations in South Africa to visit and ride a bike. Starting at the quaint Storms River Village, the event is firmly family-focused, providing fun on and off the bike for riders of all ages.

stormsrivertraverse.co.za

SUZUKI DURBAN ULTRA TRIATHLON

11 August 2024

Durban’s friendliest triathlon includes the Suzuki Ultra 153, Suzuki Ultra and Suzuki Sprint races. These events give competitors a challenging but spectacular race route along the already established and well loved Durban Ultra routes in KwaZulu-Natal. The Suzuki Durban Ultra Triathlon boasts full road closure and flat running routes. ultratri.co.za

USN Hardcore Whey gH

USN has launched a new Peanut Butter Cup flavour of its all-in-one lean mass gainer, Hardcore Whey gH. This unique formulation of premium quality whey protein with an optimal amino acid content assists with recovery. This lean mass gainer also contains creatine and taurine to boost strength and endurance. Tribulus Terrestris is added to increase muscle power and help you achieve peak performance.

USN Vooma Endurance Bar box pack

The USN Vooma Endurance Bar is an electrolyte-loaded energy bar that supports your body during endurance activities. It helps reduce cramps, maintain glycogen stores, provides

USN Qhush Platinum Black Super-Heat Pre-Workout

Super-Heat is the latest flavour for USN’s flagship pre-workout, Qhush Platinum Black. Experience extreme muscle performance and muscle pumps, rapid energy with no crash, and intense focus and concentration with the new flagship Qhush Platinum Black Super-Heat flavour.

USN Phedra Cut Slimpacks Peach Ice Tea flavour

USN Phedra Cut Slimpacks is a delicious multi-action, energising drink designed to increase energy levels and help you lose weight. This refreshing weightloss drink increases energy levels, aids in thermogenic weight loss, and comes in convenient sachets ideal for on-the-go hydration.

USN Winner’s Energy now in Summer Berry Cooler flavour

USN Winner’s Energy is a greattasting rehydration and recovery formulation that maintain the glycogen, electrolytes and phosphates rapidly depleted during intense physical activity. This isotonic hydration drink is now available in Summer Berry Cooler flavour.

Protein Rx RTD

Protein Rx Ready To Drink is a sugar-free canned and carbonated beverage formulated with a blend of premium cold membrane processed clear whey protein isolate and hydrolysed collagen peptides.

Every can delivers 20g of high biological value protein that digests fast and easily, with 2,200mg BCAAs and 2,400mg l-glutamine, and no fat, carbs, preservatives or artificial colouring. This refreshing carbonated drink is available in 3 fruity flavours, including Wild Berry, Lemon Lime

Weider Premium EAA Powder

Weider Premium EAA Powder has been specifically designed to build and repair muscle and accelerate recuperation after exercise. This enhances training intensity to elevate strength and performance. The essential and non-essential amino acids contained in Weider Premium EAA Powder promote positive nitrogen balance and optimise the biosynthetic pathways for optimal muscle growth, strength and definition, and collagen production, which is vital for connective tissue maintenance. The high BCAA content assists in preventing muscle loss during exercise, and regulates the muscle acid-base balance.

9.1g PROTEIN

Biogen Peckish Much? Peanut Butter Protein Pretzels hit stores

The Peckish Much? Peanut Butter Protein Pretzels from Biogen have landed at DisChem stores nationwide!

These delicious peanut butterflavoured pretzels are the perfect choice for an anytime snack.

Available in a convenient snack pack, these crunchy, lightly salted over-baked pretzels deliver 9.1g of protein per serving, offering the ideal protein boost during your day or a delicious snack if you’re feeling peckish.

Working out for that summer body or a more vibrant, healthier you just got more rewarding thanks to an exciting new partnership between Biogen and Virgin Active South Africa.

These two iconic wellness brands in the health and fitness industry are combining forces to incentivise all Virgin Active members, no matter their age, fitness level, ability, experience or ultimate goal, by rewarding them for logging regular workouts at the gym.

Biogen Carbogen gets flavour updates

Biogen has added two tasty new flavour options to its popular Informed Sportcertified low GI, advanced carboloading and intra-exercise Carbogen supplement. The formulation contains Palatinose™, which releases energy gradually while promoting glycogen storage within muscles during carbo-loading. Carbogen is enhanced with antioxidants, electrolytes and amino acids. Now available in Peach Mango and Lemon Lime along with the existing Naartjie, Grape and Cherry flavours.

Biogen Vitamin E 400 IU

Find antioxidant support in the latest update to the Biogen Platinum range with Biogen Vitamin E 400 IU. This potent antioxidant vitamin helps protect cells from oxidative stress and fights the effects of free radicals in the body to help maintain good health.

Biogen Folate for Her

Biogen Folate for Her provides 500mcg of MagnafolateTM per serving to support maternal tissue growth during pregnancy and help reduce the risk of neural tube defects when taken daily before and during early pregnancy. It also promotes protein metabolism, aids in the formation of red blood cells and contributes to overall health maintenance.

Biogen Blood Glucose Support

New to the Platinum range, Biogen Blood Glucose Support contributes to the maintenance of normal blood glucose levels, promotes macronutrient metabolism and improves insulin sensitivity with a formulation that includes BioPerine, 500mg Berberine and 33mg Inositol.

Biogen Lion’s Mane Extract

Biogen Lion’s Mane Extract is a new nootropic supplement that may enhance cognitive function, memory and concentration. Lion’s Mane also provides antioxidant and antiinflammatory support, which helps combat oxidative stress and free radical damage in the body, and offers immunesupporting effects that enhance the body’s ability to defend against pathogens and maintain optimal function.

Biogen Krill Oil

Biogen Krill Oil is a source of omega-3 essential fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) for the maintenance of good health.

MuscleTech Platinum Plant-Based Protein

MuscleTech’s Plant Protein is ideal for active individuals who follow a vegan or vegetarian lifestyle or simply want to add more plantbased protein to their diet. The extra smooth, easy-to-mix formula was made with flavour and texture in mind. This high-quality protein is 100% plant powered with a blend of faba bean, pea protein, mung bean, brown rice and pumpkin seed, delivering 25g of protein and more than 9g of key amino acids per serving. Added Optiziome™ P3 Hydrolyzer™, a novel scientifically studied enzyme matrix, supports protein digestion and amino acid absorption to help facilitate muscle recovery, growth and performance. A dose of tart cherry extract helps fight muscle breakdown with powerful phytonutrients.

MuscleTech Platinum EAA+

Formulated based on research conducted at a leading university, MuscleTech Platinum 100% EAA+ provides 7.4g of an optimised array of EAAs and 4.5g of BCAAs per serving to support muscle protein synthesis, strength development and recovery. Each serving offers a higher leucine content (3g per serving) in relation to the other EAAs, which may support muscle protein synthesis and strength development. Additionally, each serving contains key electrolytes to support hydration by providing the key electrolytes needed to help maintain fluid balance.

MuscleTech EuphoriQ Pre-Workout

MuscleTech EuphoriQ is a pre-workout supplement designed for a smoother, sustained energy boost, enhancing focus and endurance during exercise. Each serving features key ingredients like paraxanthine (a caffeine metabolite), taurine and huperzine-A for alertness without jitters or crashes. It also includes 300mg of AlphaSize® for choline support, 1.6g NooLvl® for cognitive function, and 100mg NeuroFactorA® to boost a vital neuroprotein. Available in Boogieman Punch flavour.

MuscleTech Nitro-Tech 100% Whey Gold

MuscleTech Nitro-Tech 100% Whey Gold provides an ultra-pure, rapidly absorbed and quickly digested protein that has been filtered using multi-phase filtration technology for less fat, lactose and impurities than cheaper protein sources. Each serving delivers 24g of premium 100% whey protein, 5.5g of BCAAs and 4g of glutamine to help you recover faster, build lean muscle mass and get better results from your training sessions! Manufactured according to GMP standards, each batch undergoes strict quality control and is third-party lab tested and verified to ensure that each bottle meets the highest standards of purity, quality and consistency.

New look for NPL Amino Burn

Keep an eye out for the new-look

NPL Amino Burn. This great-tasting amino acid drink is designed to increase energy, with BCAAs for enhanced recovery and a thermogenic and lipotropic fat metabolism blend to support weight loss. Contains zero carbs and no sugar.

NPL Anabolic Whey

NPL Anabolic Whey has an updated look with new packaging. This high-quality protein shake provides 27g protein per serving and is designed for individuals looking to gain lean muscle and increase strength and performance with added natural growth hormone

NPL Blackout exclusive to Dis-Chem

NPL has developed a potent preworkout exclusively for Dis-Chem customers called Blackout. This innovative pre-workout is precisely formulated to enhance muscle cell volume for extreme muscle pumps, and elevates exercise performance with a stimulant blend that provides sustained energy to get you through even the most physically demanding workout.

NPL Blackout is formulated with potent nootropics which may assist with stress management.

NPL’s Pro Test has been formulated using natural ingredients that work in synergy to assist free and total testosterone production to deliver numerous potential benefits, including sustained virility, libido support, stress management and cortisol reduction, oestrogen regulation and improved sleep. Look for NPL Pro Test in striking new packaging at your nearest Dis-Chem.

Food Grown Activated Curcumin

Curcumin, the active ingredient in turmeric, offers antioxidant and anti-inflammatory properties. Curcumin has been found to improve systemic markers of oxidative stress, which has been found to play a role in the development of various diseases. To support the absorption and uptake of Curcumin, Bioperine, a standardised form of black pepper extract, is included in Food Grown Activated Curcumin. Formulated to aid immune health, reduce inflammation in the joints and reduce free radical damage.

Food Grown Blood Sugar Support

Food Grown Blood Sugar Support consists of a mineral complex and herbal extracts known to support blood sugar regulation and balance and increase insulin sensitivity. Maintaining healthy blood glucose levels is integral in managing normal hormone balance, supporting hormonal health and maintaining a healthy body weight. May contribute to normal hormone balance, appetite and craving control for improved dietary control, and insulin sensitivity.

Food Grown Bio-Zinc

Zinc is an essential mineral with functional benefits including supporting immune function, skin health, regular DNA synthesis and cognitive function. Food Grown Bio-Zinc contains highly bioavailable zinc derived from brewer’s yeast, which has a higher absorption rate than other forms of zinc and contains beneficial enzymes, proteins and co-factors. Zinc derived from yeast cells with 23% higher bioavailability than zinc oxide and gluconate.

Food Grown Lion’s Mane Extract

Lion’s Mane, known as Hericium erinaceus, is a type of mushroom grown widely in Asian countries, which is known for its mental health, immune boosting and neuro-generative properties. Food Grown Lion’s Mane is standardised to 40% polysaccharides, which are the functional components of the plant and contribute to the potential health benefits.

Food Grown Berberine Complex

Food Grown Berberine Complex is formulated using Berberine HCl, a plant extract found to support blood glucose, cholesterol and hormone balance, aiding weight management, as well as cinnamon bark to support blood sugar control and regulate appetite and cravings for better dietary control. Berberine Complex provides a natural alternative to supporting blood glucose balance.

Ensure Gold

Ensure Gold is a nutritional supplement scientifically formulated to contain a range of essential nutrients for everyday wellness. This advanced oral nutritional supplement consists of a unique blend of nutrients that includes HMB, high-quality triple protein and vitamin D, which the body needs to maintain muscle and strength and produce energy to do the things we love, even into older age. It is also formulated to contain vitamins B2, B6, B12 and folic acid to help reduce tiredness and fatigue, and is a source of prebiotic carbohydrates known as fructo-oligosaccharides (FOS) and antioxidants, including vitamin C, vitamin E and selenium, to help support the immune system. It is proven to support strength, energy and immunity and is;

- Halaal-certified

- Gluten-free

- Suitable for lactose sensitivity and intolerance.

Slimz Fat Burn One-a-Day Capsules

COMING SOON

Food Grown KSM-66

Ashwagandha® for brain and cognitive health

Ashwagandha® is a full-spectrum extract with the highest concentration of Ashwagandha roots only.

Burn fat, suppress appetite and increase energy with Slimz Fat Burn One-a-Day Capsules. Specially formulated with TeaCrine™ to ignite your metabolism, increase your energy levels and help accelerate your body’s natural fat burning power to reduce and maintain a healthy weight.

It has been clinically proven in 24 double-blind studies to aid cognitive function by enhancing mood and memory. It also supports sleep quality, assists endurance, strength and immune function, as well as hormone health, aiding hormone balance in both men and women.

Foodgrown KSM-66

Ashwagandha® contains an effective dosage of Ashwagandha and natural magnesium from yeast to enhance absorption and support overall health and wellbeing.

RIDE OUT INFLAMMATION

A recent study that involved more than 6,000 working adults in Finland found that people who cycled or walked for 45 minutes or more every day had lower inflammation levels.

*Published in the European Journal of Public Health.

Did you know?

A cup of coffee may make you less depressed

“A HEALTHY OUTSIDE STARTS ON THE INSIDE.”

ONE AVO

a day

Avocados are high in fibre, antioxidants and healthy monounsaturated fats (specifically oleic acid). However, many people avoid them due to their calorie content. In recent research, when overweight people ate one avocado per day for 26 weeks, they developed a higher-quality diet. After six months, their diets fell more in line with healthy eating patterns, suggesting an avo a day can improve your health.

*Study published in Current Developments in Nutrition in January 2024.

2.8KG

SUPPLEMENT Collagen for skin...36 in this section

ASK THE PROS Lion’s mane for mental health ...32

By modifying gut bacteria in study participants by increasing their dietary fibre intake, researchers revealed that resistant starch can help manage insulin resistance while also reducing weight – participants lost approximately 2.8kg during the study – highlighting the influential role of the gut microbiome in overall health.

*Study published in the journal Nature Metabolism.

FEATURE Recipes...40

TRANSFORMATION NPL Body Rev Challenge...46

Lifestyle Food Biltong range

Introducing the newest addition to the Lifestyle Food family, the delicious Biltong range! Crafted with care and expertise, the Lifestyle Food Biltong range offers a delicious and convenient snacking option for all occasions. Whether you’re craving a protein-packed snack on the go or looking to add some flavour to your charcuterie board, this biltong range has you covered. Each bite is bursting with authentic South African flavours and made from the finest quality ingredients, and no added MSG.

The range of premium biltong products includes:

•Lifestyle Food Biltong

Droewors (60g and 150g)

•Lifestyle Food Biltong

Sliced Biltong (40g and 150g packs)

•Lifestyle Food Biltong

Snapsticks (40g and 150g packs)

HEALTHY EATING MADE EASY

At your healthy food store

Lifestyle Food Gluten-Free Pasta range

Introducing the ultimate pasta experience for anyone with a gluten intolerance – Lifestyle Food’s Gluten-Free Pasta range! Not only are Lifestyle Food’s gluten-free pastas delicious and satisfying, they also provide a nutritious alternative to traditional wheat-based pastas. Keep pasta in your meal plan with Lifestyle Food’s diverse selection of gluten-free pasta varieties, including chickpea pasta, red lentil pasta, green pea and corn based pasta. Made with high-quality ingredients and crafted with care, Lifestyle Food’s Gluten-Free Pasta range offers something for everyone, regardless of dietary preferences or restrictions. Packed with protein, fibre and essential nutrients, chickpea, red lentil and green pea pastas offer a wholesome and flavourful way to enjoy your favourite pasta dishes.

INSTANT DISCOUNTS

Carmién Tea

Warm up and indulge in the pure goodness of the Carmién Tea range. Sourced from the finest organic and conventional Rooibos growing areas, including Piekenierskloof and Nieuwoudville, the range offers superior quality and exceptional taste. Produced on Fairtrade principles, Carmién teas are available in both organic and regular options, ensuring everyone can enjoy the benefits of Rooibos. With a commitment to quality and sustainability, Carmién Tea delivers premium products directly from the farm to your cup. Experience the difference with Carmién Tea and enjoy the rich flavours of Rooibos with every sip.

Rugani Vegetable Juices

Unlock the power of nature with Rugani Vegetable Juice. Packed with beta-carotene, a potent antioxidant that converts to vitamin A, these juices offer a source of essential nutrients. From defending your wellbeing to boosting your vitamin C intake, Rugani Vegetable Juice can support your journey to better health. Whether you need an energy boost, a soothing cleanse or a radiant glow, Rugani juices have you covered. Fuel your body and feel your best with Rugani Vegetable Juice.

FUTURELIFE® High Protein Original sachets

Snack smartly to fuel your body with FUTURELIFE® High Protein Original sachets. Each sachet contains SmartProtein 3D™, a scientifically formulated high-protein, high-fibre food that combines 23 vitamins and minerals, 19 amino acids and the prebiotic fibre Inulin to support digestion.

Smart Protein 3D™ contains fast-release whey, intermediate-release soy and slow-release casein proteins to provide a sustained release over time. Each sachet mixes instantly with water or milk for you to enjoy as a meal, shake or smoothie.

Lifestyle Food Sweeteners

Don’t compromise on sweetness by embracing the Lifestyle Food Sweetener range. From stevia-based options to sucralose alternatives, each product is crafted to provide the ideal level of sweetness when substituting sugar in your diet. Ideal for coffee, tea or any recipe that needs a touch of sweetness, the Lifestyle Food Sweetener range offers convenient options to suit your lifestyle. With stick sachets and tablet dispensers available in various sizes, you can enjoy your favourite beverages and treats without worrying about added calories or sugar.

ASK THE PROS

What is a good all-round nootropic product to support my mental health and cogntive performance?

NOOTROPIC SUPPLEMENTS, WHICH AIM TO ENHANCE COGNITIVE PERFORMANCE, HAVE EMERGED AS A PROLIFIC TREND IN RECENT YEARS AS WE LOOK FOR WAYS TO SUPPORT OUR MENTAL HEALTH AND FUNCTION WITH BETTER FOCUS AND MEMORY, ENHANCED MOOD AND IMPROVED SLEEP QUALITY. Among the various nootropic ingredients available to meet these objectives, one type of natural substance is mushrooming in popularity.

A natural nootropic

Lion’s mane (also known as yamabushitake or Hericium erinaceus) is a potent edible mushroom that has been used in traditional Chinese medicine for centuries and is also a popular ingredient in East Asian cuisines.

The mushroom contains compounds which may HELP PROTECT AGAINST COGNITIVE DECLINE

Named for its unique shaggy appearance, the mushroom grows in regions in North America, Europe and Asia.

Lion’s mane mushrooms contain various bioactive compounds that may improve the brain’s regenerative function to aid brain cell recovery and potentially offer neuroprotective properties while supporting mental clarity and better sleep. Available research also suggests a possible benefit on certain measures of memory and cognitive function along with improvements in depression, anxiety and fatigue.

Jerome via social media

NAMED FOR ITS UNIQUE SHAGGY APPEARANCE, the lion’s mane mushroom grows in regions in North America, Europe and Asia.

Research-backed benefits

For example, findings from a placebocontrolled trial1 published in Phytotherapy Research suggest that lion’s mane may improve symptoms of mild cognitive impairment (MCI) in older age.

During the study, adults (Japanese men) aged between 50 and 80 took four tablets containing 250mg of lion’s mane three times a day for 16 weeks. Cognitive function scale testing showed that the participants taking lion’s mane scored higher than the placebo group, and their cognitive ability improved while taking the supplement. However, cognitive test scores decreased significantly just four weeks after discontinuing use.

In terms of its neuroprotective benefits, a 2021 study2 published in the journal Antioxidants found that lion’s mane (and another type of mushroom known as coriolus versicolor or turkey tail) exhibit neuroprotective effects against the inflammation and oxidative stress often associated with a traumatic brain injury (TBI), which may increase a person’s risk of developing conditions like Parkinson’s disease. Lion’s mane’s potential neuroprotective benefits may relate to its impact on nerve growth. The mushroom contains compounds called hericenones and erinacines, which may stimulate the production of nerve growth factor (NGF) in the brain3, a substance that plays a crucial role in brain cell health and communication, and may help protect against cognitive decline.

Taming anxiety and depression

Lion’s mane might also offer relief from anxiety and depression symptoms, with animal and human studies demonstrating positive results.

A small study4 in mice found that a lion’s mane supplement increased dopamine and serotonin production in stressed mice while a small study5 involving menopausal women found that those consuming lion’s mane for four weeks reported reduced anxiety and depression compared to the placebo group.

A pilot study6 that investigated the acute and chronic (28-day) cognitive and mood-enhancing effects of lion’s mane in a healthy, young adult cohort emerged with similar results, showing improved “speed of performance” and reductions in “subjective stress in healthy, young adults”.

While the researchers in the mice study suspect that the NGF-boosting properties and anti-inflammatory effects of lion’s mane contribute to this positive effect on mood, the research on the menopausal women suggests a different mechanism from the NGF-enhancing action of lion’s mane.

A study5 involving menopausal women found that those CONSUMING LION’S MANE FOR FOUR WEEKS REPORTED REDUCED ANXIETY AND DEPRESSION.

Lion’s mane in supplement form

Lion’s mane mushrooms are typically included in supplements in the form of an extract. Manufacturers subject the fruiting body of the lion’s mane mushroom to an extraction process that isolates and concentrates the targeted compounds. This concentrated extract is then added to capsules, powders or liquid tinctures for consumption.

Consumers may also find lion’s mane mushroom in powder form after it is dried and ground, which is either placed directly in capsules or mixed into other supplement formulations. This method preserves most of the mushroom’s components, but the concentration of active ingredients is typically lower compared to extracts.

Supplement manufacturers select their preferred method based on factors like desired potency, product format, and cost. Ultimately, the goal is to include a bioavailable form of lion’s mane in the final product for consumers.

Important considerations

While the research on lion’s mane is still progressing with larger, more robust studies looking to confirm its effectiveness, the initial results seem to support its use as a natural brain booster and mood regulator. However, lion’s mane may interact with certain medications. As such, it is important to consult with a qualified healthcare professional before taking any supplement that contains this nootropic ingredient.

*To view references for this article, please visit www.livingfit.co.za/issue23/references or scan the QR code on page 7.

BIOGEN Lion’s Mane

NOOLIT Lion’s Mane

We all want to look our best and retain our glowing complexion, which is why we exercise, eat well, hydrate, get our sleep and apply creams and other beauty products to our skin.

But no holistic skincare plan is complete without a regimen that not only improves your skin condition from the outside in but also from the inside out.

Support your skin from within

Young Skin

Ageing Skin

Love the skin you’re in

From a structural perspective, skin is an incredibly elastic living organ and constantly regenerates itself by replacing dead cells.

Each layer has different types of cells. The skin constantly sheds cells on the outer layer (the epidermis), replacing them with new cells, while the skin cells under the epidermis tend to have a lower turnover rate. These lower layers – the dermis and sub-dermis – consist of elastic connective tissues,

Losing firmness

The dermis can lose its elasticity when it is placed under severe stress due to excessive weight gain, significant muscle development or during pregnancy, and can subsequently tear, which then forms stretch marks. Other factors such as age, poor nutrition, dehydration, excessive sun exposure, smoking and weight loss (especially rapid weight loss) can also cause skin to lose its structural integrity and elasticity. This can lead to saggy skin and stretch marks, which occur when the dermis tears due to excessive and consistent stress.

Hormonal changes

associated with puberty, pregnancy, exercise (mainly weightlifting) and hormone replacement therapy can also cause stretch marks. The implicated hormones (called glucocorticoids) prevent the body from forming more of the collagen and elastin fibres that keep skin taut. This impacts the skin’s structural integrity and makes it easier for it to tear when placed under stress. This pulling and stretching can happen anywhere on your body but is more likely to occur in places that have larger fat deposits. The most common places that experience loose skin or stretch marks include the abdominal region, especially near the belly button, the back of the upper arms, underarms, breasts, back, inner and outer thighs, hips and buttocks.

Collagen to the rescue

Collagen is a complex protein that contains 19 different amino acids, which are vital building blocks for tissues, including muscles, connective tissues such as ligaments and tendons, and in skin, hair and nails.

From an aesthetic perspective, collagen helps to give our skin elasticity and firmness.

Supplement your skin routine

There are at least 28 different types of collagen. The most common are types 1 to 5, with type 1 the most plentiful, accounting for 90% of total collagen in our bodies1

Supplementing with quality nutritional and nutricosmetic products that contain collagen and other nutrients may help improve skin health and deliver beauty benefits by offering additional nutritional support for skin cell repair and growth.

It is a vital form to create firm skin because it has a densely-packed fibre structure. We get collagen and other important skinsupporting nutrients like elastin from our diet, which generally come from protein-rich food sources.

Other important diet-derived nutrients for skin health include essential fats, vitamins A, C, D and E and zinc, which support natural collagen and elastin production.

Products available that may help to firm up skin and maintain its structural integrity typically provide collagen or stimulate collagen growth and the formation of new elastin.

In supplement form, collagen peptides or hydrolysed collagen are the most common products for skin health. Hydrolysed collagen undergoes a process called hydroxylation, which breaks down collagen into peptides for optimal absorption. This collagen helps the body form new connective tissue, including skin, and also supports joint health.

Marine collagen options offer an alternative to anyone who doesn’t want to use bovine-derived collagen. The smaller, low molecular weight marine collagen particles also offer good absorption and bioavailability.

Biogen Renu Collagen & Skin Caps

Dis-Chem Gold Collagen

Biogen Collagen with Peptan®

Youthful Living Vitality Marine Collagen

Tony Ferguson Pure Hydrolysed Collagen

Primal Beauty Collagen

Lifestyle Food Collagen

Biogen Collagen

LIFESTYLE RECIPES

WINTER WARMER RECIPES

As the winter chill sets in, our bodies crave warmth and nourishment. These flavoursome and satisfying winter warmer recipes tick both boxes!

Start your day with a flavourful bowl of Lifestyle Food Green Tea Ginger Oats. This hearty breakfast will fuel your body and tantalise your taste buds with its abundance of ingredients and infusion of green tea and ginger.

GREEN TEA GINGER OATS

Serves: 1

Ingredients

ž 200g Lifestyle Food Rolled Oats

ž 2-3 bags Lifestyle Food Green Tea with Ginger

ž 3 cups water

ž 1 cup milk

ž 1-2 scoops protein powder, Vanilla flavour

ž 1 heaped tbsp nut butter

ž Pinch of salt

Ingredients to serve

ž Fresh fruit

ž Yoghurt

ž Dash of matcha powder

ž Hemp seeds

How to make it

Add the Lifestyle Food Green Tea with Ginger tea bags to the water in a saucepan. Bring the water to a simmer and allow the tea bags to steep until the water becomes dark. Once infused, remove the tea bags from the water. Add the rolled oats, milk, vanilla protein powder, nut butter and a pinch of

Lifestyle Food Green Tea with Ginger boasts a delicate flavour and is rich in antioxidants. Infused with ginger, this blend offers a spicy and aromatic twist to traditional green tea, creating a harmonious fusion of flavours.

coated. Allow the oat mixture to cook over medium heat until the oats are soft and creamy, absorbing all the delicious flavours. Once cooked to your desired consistency, remove the saucepan from the heat. Ladle the warm oatmeal into serving bowls and top with your choice of fresh fruit, a dollop of yoghurt, a sprinkle of matcha powder, a scattering of hemp seeds and a drizzle of honey for sweetness.

sweetness

Taste the of nature in every drop

If you’re seeking a comforting and revitalising beverage to rejuvenate your senses and warm you up this winter, look no

further

than Tony Ferguson Instant Ginger Honey Drink.

INSTANT GINGER HONEY DRINK

Serves: 4

Ingredients

ž 1 packet Tony Ferguson Instant Ginger Drink

ž A few slices of lemon or lime

ž Tony Ferguson Choice Grade Irradiated Honey (optional)

ž Boiling water

How to make it

Bring the water to a rolling boil. While the water heats up, grab a mug and empty the contents of the Tony Ferguson instant ginger drink packet into it. Add a few slices of lemon or lime to infuse the tea with a refreshing citrus twist. Allow the tea to steep for a few minutes to fully develop its flavour. Depending on your preference, stir in some honey to sweeten the tea. After adding the honey, give the tea a final stir to ensure all the ingredients are well combined.

Tony Ferguson Instant Ginger Drink combines the comforting, warm flavour of ginger with the soothing flavour of honey. Enjoy it hot or iced for a delightful beverage.

DID YOU KNOW

Ginger is excellent for digestion and may assist in alleviating bloating, indigestion, and nausea, which can be exacerbated by heavy winter meals or rich holiday foods.

This Immunity Smoothie is a delicious way to support your immune system and fuel your body with essential nutrients.

Packed with the vibrant flavours of Rugani 100% Beetroot Juice and Rugani 100% Ginger Infused Carrot Juice, together with a medley of fruits, protein powder and leafy greens, these smoothies are the perfect pick-me-up your immune system needs this winter.

RUGANI IMMUNITY SMOOTHIES

Serves: 1

Ingredients

Rugani 100% Beetroot Juice is made from fresh beetroots, not from a concentrate, to ensure maximum nutritional benefit, providing a rich source of beta-carotene.

ž Rugani 100% Beetroot Juice

ž Rugani 100% Carrot Ginger Juice

ž 1½ cups diced frozen bananas

ž 1 cup frozen mango chunks

ž 1 scoop protein powder, Vanilla flavour

ž Baby spinach or kale leaves

ž Milkve

How to make it

Divide the diced frozen bananas and frozen mango chunks equally between two blender jars or containers. Add a scoop of vanilla protein powder to each jar, along with a handful of baby spinach or kale leaves.

Pour a dash of milk into each jar to help with the blending and top it off with Rugani Beetroot Juice in one jar and Rugani Carrot Ginger Juice in the other. Secure the lids tightly and blend until the ingredients are smooth and creamy. Once blended, pour the smoothies into glasses and serve them with a dash of milk or yoghurt for an added boost of protein and probiotics.

Rugani 100% Ginger Infused Carrot Juice is made from fresh roots to ensure maximum nutritional benefit. Ginger root is known for its antioxidant, antimicrobial and anti-inflammatory properties while carrots are high in beta-carotene. Rugani juices are preservative-free with no added sugar and no added water.

TRANSFORMATION WINNER CROWNED

NPL BODY REV CHALLENGE GIVES SAMANTHA BODY AND MIND BENEFITS

SAMANTHA VAN DER MERWE

APERSISTENT STRING OF SIGNALS FROM HER BODY AND MIND ALERTED SAMANTHA VAN DER

MERWE TO HER PROBLEMATIC WEIGHT GAIN AND DECLINING HEALTH.

“I was experiencing endless fatigue, unpredictable mood swings, inflammation in my joints and bloating became a regular discomfort for me,” recalls Samantha. “But what truly struck me was my inability to fully engage with my daughters due to my lack of energy and inability to be the present, active mom they deserved.”

UNHEALTHY COPING MECHANISM

Samantha’s weight gain and declining health followed surgery to remove a cancerous tumour from her glute.

“While I was fortunate to avoid further surgeries or treatments, the experience shook me to my core and left me grappling with negative emotions. Stress became my constant companion and binge eating and drinking became my coping mechanism.”

Feeling stuck in a vicious cycle of fatigue, frustration and constant discomfort, Samantha knew something had to change. “I felt a desire deep within me to reclaim my sense of strength and resilience.”

FINDING HER FIT

Samantha initially experimented with extreme diets and sporadic exercise routines, without really having a structured plan. “I would lose interest quickly and throw in the towel when I didn’t see immediate results because I was impatient and had unrealistic expectations.”

Samantha knew she needed a different approach as her simply winging it lacked balance and sustainability. She decided to join the NPL Body Revolution Challenge because a structured plan would make committing to the process easier while helping her achieve the lasting changes she wanted.

CHALLENGE ACCEPTED

“Having previously experienced remarkable results with NPL, I knew their program offered the framework I needed. The combination of structured workouts, tailored diet plans, supplements and supportive community motivated me to restart my journey to better health and fitness.”

BEFORE SAMANTHA

AFTER

AGE 33

LIVES LANGEBAAN, WESTERN CAPE

CAREER CLIENT

EXPERIENCE ANALYST

WEIGHT BEFORE 74KG

WEIGHT AFTER 63KG

IG SAMANTHA.VDMERWE

FACEBOOK SAMANTHA

VAN DER MERWE

Marking her second attempt at the NPL Body Revolution Challenge, Samantha was determined to return stronger and more focused than before.

“I was ready to recapture the feeling of self-assurance and the vision of a better, healthier version of myself.”

“You don’t have to starve yourself to lose weight.

Focus on portion control, plenty of protein, vegetables and healthy fats.”

Her transformation journey involved a blend of strength training, cardio and a balanced diet rich in whole foods, supported by NPL supplements.

INCREDIBLE SUPPORT

“Overcoming mental barriers and staying consistent meant the challenge was intense but empowering. It really pushed me to confront my bad habits and make positive changes to my lifestyle. Showing up for myself even on the days when I didn’t want to was really hard.” Thankfully, Samantha had incredible support from her family, especially her husband, which helped her remain committed through the tough times.

“Having my husband in the gym, offering his encouragement, and his belief in me pushed me to give my all. He constantly reminded me of my reasons for embarking on this transformation.”

The support Samantha received from NPL was another contributing

factor to her overall success.

“The expert advice, tips and weekly emails we received during the challenge kept me motivated and accountable every step of the way.”

MIND AND BODY BENEFITS

Completing the challenge helped Samantha lose 11 kilos, earning the NPL Body Revolution Challenge female title.

“In addition to the physical transformation, I noticed a huge improvement in my mental wellbeing.

QUICK FACTS

“My confidence soared and I felt motivated in everything I did. This positive shift has had such a big impact on all my relationships in both my personal and professional lives. I’m taking things on with newfound energy and enthusiasm.”

Following her successful transformation, Samantha has come to realise that hard work definitely pays off.

“I came to understand that sustainable change requires a holistic approach that prioritises balanced nutrition, consistent exercise and a positive mindset. I now know that my body thrives on balanced, whole-grain foods and that movement and exercise serve as potent stress relievers.”

For anyone else contemplating a similar transformation journey, Samantha recommends that you focus on progress, not perfection.

“Approach your journey with patience and persistence. Even if you are just 1% better than you were yesterday, you’re moving in the right direction.”

FAVOURITE HEALTHY DISH: Bun-less ostrich burgers

FAVOURITE TRAINING ROUTINE: Back and biceps

MUST-USE SUPPLEMENTS: NPL Diet Pro, NPL Thermo Cuts Gold, NPL Night Time Burn, NPL Amino Burn

TOP DIET TIP: You don’t have to starve yourself to lose weight. Focus on portion control and eat plenty of protein, vegetables and healthy fats to stay satisfied and fuelled through the day.

Registrations for the next NPL Body Revolution Challenge open from 29 July 2024 - 25 August 2024. The 12-week challenge starts on 26 August. Visit www.npl.za.com/pages/body-revolution for more info.

1 A DAY GET OUTDOORS FOR YOUR GUT

A new study that tracked more than 5,000 people aged 60 or older for two years found that those taking a daily multivitamin pill experienced less age-related cognitive decline over the period than those in the placebo group, regardless of age, gender or race.

*Study published in the January 2024 issue of The American Journal of Clinical Nutrition.

A systematic review of observational and interventional studies that evaluated the relationship between greenspace exposure and human microbiota found that spending time in nature is associated with increased diversity and altered gut microbiota composition, potentially leading to healthier profiles.

*Review published in the journal Environmental International.

HEA

HALF the time DASH for your health

A study found that women needed to exercise for half the time –about two-and-a-half hours of moderate to vigorous exercise per week – to reap maximal health benefits, while their male counterparts needed double that (5 hours) to derive the same health benefits.

*Study published in the Journal of the American College of Cardiology.

“TAKE CARE OF YOUR BODY,

In a recent study, women who followed the Dietary Approaches to Stop Hypertension (DASH) diet, or one closely resembling it, after a breast cancer diagnosis significantly reduced their risk of cardiovascular disease. The type of chemotherapy received also played a role in the risk factors.

*Study published in the journal JNCI Cancer Spectrum.

ASK THE PROS

Plug

nutritional

gaps the convenient way with a nutritional supplement

IN AN ERA CHARACTERISED BY MASS FOOD PRODUCTION AND CONVENIENCE FOODS, MODERN DIETS ARE OFTEN DEFICIENT IN MANY IMPORTANT VITAMINS AND MINERALS OUR BODIES NEED TO FUNCTION OPTIMALLY. The rising prevalence of digestive issues in society can also reduce the amount of nutrients our bodies can absorb from any nutrientdense natural wholesome food we eat.

Nutrient deficiencies common

Our bodies need these nutrients to function because they support natural growth and repair processes, energy production, immune system function and

DID YOU KNOW after the age of 30 we may lose up to 3-8% of our muscle mass every decade.

detoxification, among other roles.

The World Health Organization estimates that more than two billion people globally suffer from deficiencies in key vitamins and minerals, particularly vitamin A, iodine, iron and zinc.

Worryingly, poor nutrition and chronic deficiencies can increase the risk of several diseases like cancer, diabetes and heart disease1

And we also need added nutritional support as we grow older. For instance, after the age of 30 we may lose up to 3-8% of our muscle mass every decade2. This loss of muscle mass, known as sarcopenia, can affect our strength and vitality.

Diet-first approach

The best way to meet your nutritional needs at any age is to eat a healthy and balanced diet that consists predominantly of nutrientrich natural foods, especially plants, which can deliver a broad spectrum of micronutrients.

Eating fresh raw fruits and vegetables as often as possible is a great way to get even more nutritional value, as storage, transport and cooking can deplete the nutritional value of these foods.

You can also incorporate a well-formulated supplement,

like Ensure Gold, into your diet to provide additional nutritional support and plug any potential nutrient deficiencies.

Nutritional supplements are designed to top up our dietary intake of micronutrients rather than replace natural, wholesome foods.

This combined approach is backed by the respected Journal of the American Medical Association (JAMA), which made a landmark recommendation3 in 2002 that adults, not just athletes and highly active individuals, should take vitamin supplements in addition to eating a healthy diet to correct “suboptimal vitamin levels”.

Covering all your basisnutritional

An advanced nutritional supplement like Ensure Gold is scientifically formulated to contain a range of essential nutrients for everyday wellness.

Ensure Gold is an advanced oral nutritional supplement consisting of a unique blend of HMB, high-quality triple protein and vitamin D. The body needs these nutrients to maintain muscle and strength and produce the energy we need to do the things we love, even into older age.

It is also formulated to contain vitamins B2, B6, B12 and folic acid to help reduce tiredness and fatigue. And it is a source of prebiotic carbohydrates known as fructo-oligosaccharides (FOS) and antioxidants, including vitamin C, vitamin E and selenium, to help support the immune system. It is clinically proven to support strength, energy and immunity and is Halaal-certified, gluten-free and suitable for lactose sensitivity and intolerance.

Independent studies confirm that oral nutritional supplements are effective at improving the nutritional status of older adults in various circumstances, including malnourishment4, disordered eating5 and cognitive impairment6 Ultimately, improving the nutrient quality of your diet should always be the first step on the road to optimal health. Once you have your diet right you can then turn to supplements to compensate for any shortfall or to meet your individual nutritional needs.

It is always best to consult with a qualified healthcare practitioner to devise an individualised nutritional approach to meet your specific health and wellness needs, now and into old age.

3 REASONS TO EMBRACE

THIS WINTER VITAMIN D

When it comes to boosting winter immunity, we typically encounter a quirky paradox. At a time when our bodies can benefit from extra exposure to sunlight, we’re usually wrapped up warmly in multiple layers.

We need to expose our skin to sunlight regularly to produce vitamin D3. Ultraviolet B (UVB) rays trigger a process that converts a molecule found in skin cells (called 7-dehydrocholesterol) into pre-vitamin D3, which is an intermediate substance in the production of the usable form of vitamin D, called cholecalciferol (vitamin D3). Once formed, skin cells release vitamin D3 into the bloodstream where the liver absorbs it and converts it into a form the body can store. As a fat-soluble vitamin, we store the bulk of our vitamin D in fat cells. In the last step in the process, the kidneys convert vitamin D released by fat cells into the active form (known as calcitriol), which your body uses for various vital functions.

WHY WE NEED VITAMIN D3

We need sufficient vitamin D3, especially in winter, as it has an important role in our immune response, in addition to other health and performance benefits

1

Studies suggest that vitamin D helps regulate our innate and adaptive immune responses1.

Adequate vitamin D levels help immune cells like macrophages and natural killer cells defend against invading germs, while a deficiency is associated with increased autoimmunity (a condition where the body’s defence system, the immune system, mistakenly attacks healthy tissues) and an increased susceptibility to infection2.

There is also scientific evidence showing that vitamin D supplementation can lower the risk of getting acute respiratory infections3 by potentially influencing how your body responds to respiratory viruses, particularly among those with a deficiency.

2

Vitamin D3 is also vital for bone health as it promotes calcium absorption, which is a crucial mineral for building and maintaining strong bones. A vitamin D deficiency can lead to conditions like rickets in children and osteoporosis in adults4

of the world’s population were clinically deficient while a staggering 47.9% were at risk of potential deficiency

3 A STRONGER IMMUNE RESPONSE STRONGER BONES

BETTER PERFORMANCE

Our muscles also have vitamin D receptors, and studies link adequate vitamin D3 levels to improved muscle strength and function5. A deficiency might contribute to muscle weakness and an increased risk of falls, especially in older adults5 PRODUCTS

Adequate vitamin D levels help immune cells like macrophages and natural killer cells defend against invading germs

Deficient in vitamin D

In addition to spending less time outdoors in the sun, especially during winter, we also typically get less dietderived vitamin D through the food we eat, especially those who avoid dairy due to a milk allergy or lactose intolerance or adhere to a strict vegan diet.

For these reasons, vitamin D deficiency is a growing health concern worldwide.

STUDIES SHOW:

A large 2023 meta-analysis6 showed that 15.7% of the world’s population were clinically deficient (vitamin D levels less than 30 nmol/l) while a staggering 47.9% were at risk of potential deficiency (30-50 nmol/l).

Boosting vitamin D levels

Sun exposure is the most natural and effective way to boost vitamin D levels.

However, factors like skin tone, season and location can affect how much your body produces. And, while sunlight is crucial, excessive sun exposure carries health risks, so moderation is key. A smart way to get additional vitamin D this winter is from what you eat and drink.

The study also showed that people living in high-latitude areas had a higher prevalence and the prevalence in the winter-spring period was 1.7 times that in the summer-autumn period.

A diet that includes vitamin D-rich foods, which include fatty fish, eggs and mushrooms, can contribute positively to your vitamin D intake. You can also include fortified foods that have added vitamin D.

You also have various supplement options, with vitamin D products available in various forms, including powders, capsules, tablets and sprays.

Vitamin D3 is generally considered the most effective option to boost circulating levels of vitamin D’s active form.

Tablets and capsules are the most common form of vitamin D3 supplements available, with vitamin D3 sublingual (under the tongue) sprays emerging as a recent innovation to boost absorption.

Taking a holistic approach

While vitamin D supplements can boost levels to support immunity, health and performance, these products are not a magic bullet.

Vitamin D3 is generally considered the most effective option to boost circulating levels of vitamin D’s active form.

* To view references for this article, please visit www.livingfit.co.za/issue23/references or scan the QR code on page 7

Maintaining a healthy lifestyle with a balanced diet that includes foods rich in vitamin D, sufficient sleep, managing stress, exercising regularly and getting safe levels of sunlight exposure are all crucial to boosting your levels.

If you’re unsure about your vitamin D levels, a blood test in consultation with your doctor can help determine if supplementation is right for you. A medical professional will interpret the test results and advise you on the appropriate dosage based on your individual needs and potential interactions with any medications you’re taking.

WINTER IMMUNITY TIP ULTIMATE THE

If you do one thing this winter to reduce your risk of getting sick, get vaccinated. Based on available research and scientifically-validated advice, getting a flu (influenza) vaccine is one of the most effective ways to prevent getting sick and reduce your risk of getting severely ill.

During the Covid pandemic from 2020 to 2022, strategies aimed at reducing transmission risk, like wearing masks and social distancing, had a significant impact on the flu season, according to the National Institute for Communicable Diseases (NICD).

Infection rates dropped over the period but have climbed steadily since then to reach pre-pandemic levels in 2023. With the 2024 flu season now in full effect, it is important to protect yourself and take proactive steps to avoid getting sick.

FLU SEASON ALREADY IN FULL SWING

In general, the flu season can start anytime from mid- to late-April and can circulate until August, but can also run into September and beyond.

Data1 from the NICD shows that the 2024 flu season started on 22 April 2024. By early May this year, the pneumonia surveillance programme detected two dominant influenza subtypes and lineages, namely influenza A H1N1 virus (also known as swine flu) and influenza B/Victoria.

Influenza A and influenza B are common seasonal influenza strains in humans. The majority of people who get infected with these flu viruses will present with mild illness, which usually resolves within 3-7 days.

However, some groups are at higher risk of complications from flu, such as young children, older adults and people with chronic health conditions. When the flu causes acute illness, it can lead to hospitalisation and, in severe cases, possibly death.

Children aged six months to five years, with the highest risk among those two years and younger

Pregnant women or those in the postpartum period, usually the first six weeks after childbirth

People aged 65+, particularly those living in care facilities such as old-age homes or chronic care and rehabilitation institutions

People who have a chronic health condition like heart, kidney or lung disease, asthma, tuberculosis, obesity or diabetes

People with a weakened immune system

People living with HIV

Prevention is better than cure

A flu vaccination is recommended to protect against infection and severe illness. Thankfully, the success of Covid-19 vaccines boosted public confidence in vaccination as a preventive strategy2, which translated into increased willingness to get vaccinated against seasonal flu.

Studies affirm that vaccines, particularly the flu shot, are highly effective. 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 and World Health Organization (WHO) recommendations based on global surveillance programmes.

DID YOU KNOW:

Flu shots used in South Africa are inactivated influenza vaccines, which means they do not contain a live virus and cannot cause the flu. After you get the jab, your immune system recognises and fights off the virus when exposed to it, preventing illness or reducing its severity.

* To view references for this article, please visit www.livingfit.co.za/issue23/references or scan the QR code on page 7

Never too late to vaccinate

The best time to get the jab is before the start of the flu season because it takes about two weeks for your body to develop the relevant antibodies after getting the flu shot. However, it is never too late to vaccinate.

3 REASONS TO GET THE SEASONAL FLU VACCINE:

The flu vaccine will change every year as the virus constantly evolves and immunity to the vaccine wanes over time, which means it is beneficial to go for the jab every year. The flu vaccine’s effectiveness varies each year depending on how well the predicted strains match the circulating ones, but studies3 confirm that vaccines reduce symptoms.

Data from the Centers of Disease Control and Prevention (CDC) in the US

1. Vaccines train your immune system to recognise and fight off specific flu viruses.

2. If you do get sick after a flu jab, symptoms are usually milder and your recovery is quicker

3. Getting the flu shot helps reduce the spread of viruses to others

shows that the vaccine reduces the risk of having to go to the doctor with flu by during seasons when flu vaccines are similar to circulating flu viruses. And the vaccine offers even better protection against severe illness and hospitalisation from flu. A 2018 study5 showed 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.

A combined approach

While other healthy habits like regular hand washing and good hygiene practices, a balanced diet and comprehensive supplement plan, sufficient sleep and regular exercise all help to boost your immune system and reduce your risk of infection, a seasonal flu vaccination offers the most robust defence against many common winter illnesses.

Stay one step ahead of the seasonal flu with reliable vaccination services from Dis-Chem Pharmacies. Protect yourself and your loved ones by booking your flu vaccine at your nearest Dis-Chem Health Clinic or Mom & Baby Clinic. Alternatively, contact the Clinics call centre on 086 111 7427 or email: clinicqueries@ dischem.co.za.

PROBIOTIC STRAINS

TO SUPPORT WINTER IMMUNITY

Probiotics – the trillions of beneficial bacteria that live in your digestive system – primarily support digestion and nutrient absorption, but they also play a significant role in supporting our immune system.

This immune function includes various roles, such as an immunoregulatory function that keeps harmful bacteria in check to prevent

them from colonising the gut and causing potential infections.

In addition, probiotics can help destroy pathogens like viruses that enter the digestive system and interact with the immune cells (lymphocytes, epithelial cells, monocytes and macrophages) that also live in the gut, influencing their production and activity to promote a balanced and effective immune response.

Studies show: Some probiotic strains even strengthen the intestinal lining by repairing damage and tightening junctions between cells2.

Specifically, probiotics play a role in cytokine and white blood cell production1, including interleukins, which are important cell-signalling molecules in the immune system. Some probiotic strains even strengthen the intestinal lining by repairing damage and tightening junctions between cells2, which creates a more robust physical barrier to stop pathogens from entering the gut. Furthermore, research3 shows that probiotics have anti-inflammatory effects, which could potentially help control the immune response throughout the body as chronic inflammation can weaken the immune system’s ability to fight off infections.

SELECTING STRAINS

Estimates suggest there are more than 50 genera and more than 500 different species of probiotic bacteria, with variations in each leading to different subspecies. As such, it is important to understand which probiotic bacteria offer the most immune benefits. Across numerous studies, two specific strains stand out for their impact on the immune system –Bifidobacterium and Lactobacillus. The human gut hosts about 30 species of Bifidobacteria and 52 species of Lactobacillus4. Most commerciallyavailable probiotics include live strains of Lactobacillus acidophilus and Bifidobacterium bifidum

* To view references for this article, please visit www.livingfit.co.za/ issue23/references or scan the QR code on page 7

Foods rich in probiotics

Research-backed applications

A vast body of research demonstrates that Bifidobacterium and Lactobacillus strains help prevent intestinal permeability caused by inflammatory responses, support immune cell production and help fortify physical barriers. In this regard, species like Lactobacillus rhamnosus (LGG®) have been linked to increased production of immunoglobulin A (IgA) antibodies5, which play a vital role in protecting mucous membranes in the gut and respiratory tract from pathogens.

This strain has also been studied6 for its potential to reduce the frequency and duration of respiratory infections in children and adults, including COVID-19.

A 2021 study3 suggests that both Bifidobacterium and Lactobacillus strains offer potential in reducing inflammatory responses.

Furthermore, Lactobacillus acidophilus NCFM and Bifidobacterium animalis (subspecies lactis Bi-07) reduced the incidence of coughing (41.4%), a runny nose (28.2%) and fever (53%) in one study7 on 326 children during the winter season.

A 2017 study8 also highlighted how four Lactobacillus strains (L. rhamnosus GG, L. rhamnosus KLSD, L. helveticus IMAU70129 and L. casei IMAU60214) affected innate immunity by modulating the production of cytokines.

And Bifidobacteria and Lactobacillus were shown to suppress allergen sensitisation and were effective against allergic rhinitis7

Pickles Sauerkraut Kimchi

CFU?

Support your immune system

Backed by an ever-growing body of research, probiotics certainly have a role to play as a valuable tool to support a healthy gut microbiome and a wellfunctioning immune system this winter.

However, it is important to consider your individual needs when selecting the right product, which is best achieved in consultation with a qualified healthcare provider.

In general, ideal probiotic products to support your immunity this winter should contain a combination of probiotic strains, particularly Bifidobacterium and Lactobacillus strains.

It is also important to consider the amount of colony-forming units (CFUs) in a probiotic supplement, as this can impact its

effectiveness. Most products offers a CFU count in the billions, with higher doses generally more potent and effective as more bacteria make it into your intestines after passing through the stomach and its acids.

A product that offers a CFU count of 5-10 billion is ideal for chronic use. You can also use products with higher CFU counts – as high as 30-50 billion – for acute ‘loading’ to treat specific conditions or following antibiotic use.

For the best results, it is vital to use probiotic supplements as part of a healthy lifestyle that includes a balanced diet rich in fruits, vegetables and whole grains to provide prebiotic material to support probiotic colonies, along with regular exercise and sufficient quality sleep to support a strong immune system.

CFU stands for Colony Forming Units, and it is a measure used to estimate the number of viable (living) bacteria or fungal cells in a probiotic product. In the context of probiotics, CFU count indicates the number of live microorganisms that are capable of forming colonies in the gut, which is an indication of their potential to benefit the host’s health.

Products in focus

Biogen Supreme Probiotic

4-Strain contains Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum and Bifidobacterium lactus.

Lifestyle Health Probiotic

9-Strain contains Bifidobacterium bifidum, Bifidobacterium lactis, Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus casei, Lactococcus lactis, Lactobacillus plantarum, Lactobacillus rhamnosus and Streptococcus thermophilus.

Biogen Supreme Probiotic

9-Strain contains Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus plantarum, Bifidobacterium bifidum, Bifidobacterium lactus, Bifidobacterium longum, Lactococcus actis and Streptococcus thermophilis.

Food Grown Probiotic 10 Strain contains Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium lactis, Lactobacillus paracasei LPC-37™, Lactobacillus casei, Lactobacillus reuteri, Lactobacillus gasseri, Lactobacillus salivarius, Bifidobacterium bifidum and Bifidobacterium longum.

100g+

New research brings into question accepted guidelines on maximal protein intake per meal, which previously recommended 40g or less. When participants in a study, conducted by researchers at Maastricht University in the Netherlands, consumed a mega-dose of 100g of protein, they produced proportionately larger increases in protein synthesis – new muscle formation – which they sustained for more than 12 hours (those whose ate a 25g serving returned to baseline after six hours).

*Study published in Cell Reports Medicine.

New research reveals that aerobic exercise and weight training alter gene expression and improve the underlying health of facial skin cells and tissue to make skin “more youthful at a cellular level”. However, resistance workouts produced benefits to the dermal layer that endurance exercise could not.

*Study published in the journal Scientific Reports.

NEWskin

Exercising when you are young can keep your bones strong when you’re older Did you know?

In a study, 78% of gym-goers found that working out had a positive impact on their mental health and wellbeing, while two-thirds (66%) said they found that exercising helped them sleep better.

*A survey commissioned by ukactive

ASK THE PROS How much training is enough?...66

Recreational athletes like runners or cyclists or anyone playing a team sport might want to enjoy the benefits associated with resistance training to improve their sporting performance and reduce their injury risk without impacting their sport-specific training.

Quantifying exercise MED

Thankfully, there is some research available that can help quantify the ideal MED for resistance training.

A recent review1 conducted by an international group of researchers, led by David Behm of Memorial University of Newfoundland and Andreas Konrad of Graz University in Austria, looked to determine how low you can go with your training frequency, volume and intensity and still get meaningful gains in strength and fitness.

The team looked at findings from original research, systematic reviews and meta-analyses that have previously demonstrated the effectiveness of resistance training (RT) on markers of performance and health to “investigate and identify

lower than typically recommended RT dosages (ie., shorter durations, lower volumes and intensity activities) that can improve fitness components such as muscle strength and endurance”.

Based on the available research, the team determined that the least amount of resistance training required to see gains is “one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise”.

When reviewing the literature, higher intensities or heavier loads tended to provide superior results. With regard to the type of training, multi-joint exercises induced “similar or even larger effects than single-joint exercises”.

The caveat to these findings, which were published in the journal Sports Medicine, is that this applies to beginners who followed this approach for at least the first 12 weeks.

Some weight training is BETTER THAN NONE

Not maximising

It is also important to differentiate between making effective gains and optimising or maximising gains in strength and fitness, which requires greater frequency and intensity.

Ultimately, your exercise response to weight training increases in a dose-dependent manner, at least up to a point. Beyond that, you will typically start to experience diminishing returns from the time spent working out. Go beyond that and you will eventually hit a training plateau.

Finding the appropriate dose for you depends on multiple factors, including your goals, current strength levels, training history and your responsiveness to specific forms of exercise, which is largely determined by your genes.

Time-efficient training

If your goal is to support physical performance in other sporting codes and reduce injury risk, a novel research paper2 published in the journal Sports Medicine offered other instructive insights into MED when it comes to weight training for strength and muscle growth.

In terms of the number of sets and sessions needed a week, the researchers determined that weekly training volume is more important than training frequency.

They recommended “performing a minimum of 4 weekly sets per muscle group using a 6-15 RM loading range”. The researchers also determined that “strength training can be made more time-efficient by prioritising bilateral, multi-joint movements through a full range of motion”.

Specific goals

If your goal is improved health and general fitness, individuals can get away with substantially less time spent training.

In a review3 published in the Current Cardiology Reports journal, US researchers determined that about an hour of strength training a week maximises cardiovascular disease (CVD) prevention and longevity benefits.

SUPPORT PHYSICAL PERFORMANCE

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

The data also suggested that going beyond two hours a week started to deliver diminishing returns to cardiovascular health, with longer durations attenuating risk reduction benefits or cancelling them out altogether (the researchers suggest that too much strength training might lead to stiffer arteries, or perhaps to chronic inflammation).

* To view references for this article, please visit www.livingfit.co.za/issue23/references or scan the QR code on page 7

Individual responses

Ultimately, the MED for resistance exercise and weight training is highly individualised, varying based on numerous factors such as your age, training experience and goals.

What we know is that finding your MED is not the most optimal approach to maximise the potential benefits from strength training. In general, exceeding the MED leads to greater progress, up to a point.

However, in most instances some weight training is better than none. In essence, MED is about finding the most efficient way to achieve a desired outcome, with an emphasis on using the least amount of resources or effort necessary to get the job done.

If finding the best MED for you and your goals is important to you, consulting a certified personal trainer may deliver the most bang from your limited time spent training in the weights room by designing a plan tailored to your specific needs and goals.

WINTER are made inBODIES SUMMER

Every summer shape-up plan is built on three key elements – a good diet, an intense workout programme and effective supplements – and the longer you give yourself to implement the plan, the better your chances of success!

Kickstart Your Success

WHILE THAT SUMMER VACATION MAY SEEM LIKE A LIFETIME AWAY, THOSE BEACH-READY BODIES WE CRAVE ARE BUILT IN WINTER BECAUSE GETTING A HEAD START ON YOUR TRANSFORMATION PLANS LAYS THE FOUNDATION FOR SPECTACULAR RESULTS.

Starting in winter gives you a longer runway to get up to speed and sustain your efforts to reach, and possibly even exceed, your goals. By starting now, you can implement sustainable changes and build a solid base of strength and fitness before summer arrives.

SUSTAINABLE EATING

Importantly, a longer timeline creates the breathing space needed to implement healthy and sustainable changes, like clean eating rather than detrimental crash dieting.

Focus on whole, unprocessed foods like lean proteins, complex

“Start Now for a Stronger Winter, and Soar to New Heights by Summer!”

Exercise for summer success

Winter is also the ideal time to build your strength and add some metabolically active muscle before the summer slim-down begins in spring.

carbohydrates and healthy fats, which provide sustained energy and essential nutrients to build shapely muscle and support recovery.

It is also important to keep your calorie intake in check with portion control. And don’t starve yourself, either! Aim for smaller, balanced meals throughout the day to keep your metabolism humming and cravings at bay.

“SMALL BUT POWERFUL CHANGES TO THE MANNER IN WHICH YOU EAT WILL HELP SUSTAIN YOUR ENERGY LEVELS AND ELIMINATE THOSE INSULIN SPIKES AND ENERGY CRASHES.”

Training with weights to build muscle (coupled with adequate protein from your diet and supplements) not only gives your physique a svelte and shapely look, but more muscle boosts your metabolism, helping you burn more calories throughout the day, even at rest.

Aim to include weight training sessions that target major muscle groups with heavy compound lifts like squats, deadlifts, pull-ups and chest presses at least 3-4 times a week in winter.

And don’t ditch the cardio: While strength training is crucial, include a few moderate-intensity or interval workouts like incline walking, running, stepping or cycling to improve your endurance and overall fitness while burning some additional calories from fat.

Include a few high-intensity interval training (HIIT) workouts to burn additional calories from cardio and elevate your metabolism. Short bursts of intense exercise followed by rest periods can be incredibly effective.

Boost the burn

Thermogenic supplements are formulated to boost your metabolism and promote fat burning. While they may offer a slight edge, they are not a quick fix.

These products typically contain stimulants, which work to rev up your metabolism by up-regulating the production and release of various hormones. This can raise your body temperature and your heart rate, among other effects, which increases the amount of energy you expend throughout the day. If your diet is on point, this energy will come predominantly from stored body fat.

Advantages of stimulant-based fat burners:

• Accelerate fat loss

• Increase energy

• Boost your metabolism

• Decrease appetite

• Increase alertness

However, it is important to cycle stimulant-based fat burners so that you can give your nervous and hormone (endocrine) systems time to recover and reset. Conventional guidelines suggest using thermogenic fat burners for 6-8 weeks, followed by a 4-6 week ‘off’ cycle.

Your body is also able to build up a tolerance to stimulants, which means that prolonged use will require higher doses to remain effective. It is always best to stick to label recommendations for safe and effective use.

Individuals with cardiovascular conditions, such as high blood pressure or arrhythmia, and children and pregnant or breastfeeding women should avoid thermogenic fat burners. Always consult a medical professional before taking these products.

Long-term, sustainable changes are key to achieving your summer body goals. Embrace winter as an opportunity to lay the groundwork for the ultimate beach-body makeover by prioritising a healthy lifestyle and building your strength and fitness base. By doing so, you’ll be well on your way to feeling and looking your best when summer finally returns.

Focus on Compound Exercises:

Incorporate compound exercises like squats, deadlifts, bench presses and rows into your workout routine. These exercises engage multiple muscle groups simultaneously, leading to more calories burned during your workout and increased muscle mass, which can boost your metabolism even at rest.

High-Intensity Interval Training (HIIT):

Consider including HIIT workouts in your routine. These involve short bursts of intense exercise followed by brief rest periods. HIIT is extremely effective for burning calories and increasing metabolic rate both during and after the workout, making it an efficient way to slim down.

The Dis-Chem Living Fit Battle 2024, Powered by PUMA

OVER THE LAST 10 YEARS, THE DISCHEM LIVING FIT BATTLE 2024, POWERED BY PUMA HAS ESTABLISHED ITSELF AS ONE OF AFRICA’S PREMIER AND MOST INCLUSIVE FUNCTIONAL FITNESS EVENTS.

ORGANISED BY THE COMMUNITY, FOR THE COMMUNITY

LE

Initially started to create a platform for Johannesburg-based gyms to compete against their counterparts from Pretoria, The Battle has grown from humble beginnings on a tennis court in Muldersdrift into the event of the year for the local fitness community.

The Battle is truly a community fitness event organised by the community, for the community. Every employee, volunteer and judge is active within the community.

A decade of celebrating fitness

In 2024, the event celebrates 10 years of support for the local fitness community. This year’s event takes all the greatest moments from past events and combines them into what promises to be the best Battle yet.

Athletes will compete over three days from 6–8 September 2024 at Syringa Park at Avianto Estate in Muldersdrift.

The central location offers sufficient space to host three world-class arenas, athlete areas, vendors and spectators, along with the first-ever Battle community village.

The venue will provide numerous amenities for spectators and supporters, including 14 gourmet eateries, bars, entertainment for everyone and the largest kids’ play area in South Africa.

Team spirit

The traditional Battle Team Division remains the true showcase during the Battle. This division allows teams to compete in three potential competency levels:

1. Open

2. Scaled 3. Foundational

Teams can also select from two Age Group Divisions:

1. Masters 35+

2. Masters 45+

GOALS,

TEAMS WILL NEED TO WORK TOGETHER TO ACHIEVE VARIOUS FUNCTIONAL FITNESS

INCLUDING RUNNING, BIKING, ROWING, JUMPING, CRAWLING, PUSHING AND PULLING SLEDS, CARRYING HEAVY LOADS, MOVING ODD OBJECTS AND MORE.

Event formats

The team competition formats are programmed to allow every athlete to contribute towards the common goal – to dominate their competitors and allow each team member to shine under the bright arena lights. Athletes in the team divisions will be tested across all 5 fitness pillars identified by The Battle.

The Open team division, known as the Community Cup, allows gyms to put their fittest and strongest team forward to compete against the best teams in the country. At the end of the weekend, one ladies’ and one men’s team will earn the title of being crowned the fittest Battle team and gym for 2024

Teams competing in the other divisions can consist of members from a combination of different gyms.

The 2024 event will also include mixed teams and functional fitness divisions for the first time. The Mixed division is an opportunity for competitors to compete under the lights in a mixed pair format, with one male and one female per team. These pairings can come from unrelated gyms.

The Functional Fitness division caters to the ultimate workhorses. Teams will need to work together to achieve various functional fitness goals, including running, biking, rowing, jumping, crawling, pushing and pulling sleds, carrying heavy loads, moving odd objects and more.

The Functional Fitness division will push team members to their limits, testing them across 3 fitness pillars identified by The Battle, namely cardiovascular endurance, functional fitness and teamwork. Teams will not be required to perform any Olympic weightlifting or gymnastics.

The Battle challenges athletes within five core fitness pillars: Olympic Weightlifting, Functional Fitness, Gymnastics, Teamwork, and Cardiovascular Endurance. This comprehensive program pushes participants to their limits, testing their overall fitness across a wide range of physical abilities.

The Battle not only wish to bring the best in fitness for competitors but also aims to bring together the fitness community for a fun, fitness-centred weekend for the whole family.

To learn more about The Battle, visit the website or follow them on Facebook and Instagram. www.thebattle.co.za Fbattleofthejukskei Ithebattle_showcaseyourfitness

Exploring

#GYM LIFE EVOX

with Team Evox athletes

Healthy, active living is trending on social media, with the popular #gymlife hashtag showcasing how athletes at the top of their game live lean and train mean.

In the latest instalment of our #gymlife series, we bring the hashtag to life in print by sharing the fitness journeys and advice from two elite Evox-sponsored athletes to help you find the motivation and inspiration to hit the gym and take your training to the next level.

EVOX

His training approach

“When I’m working towards specific physique goals, I perform 45 minutes of cardio three times a week, with resistance training from Monday to Saturday, coupled with a strict diet plan.” Willem believes that exercise serves as a great escape as your body, mind and soul benefit in so many ways if your goals and motives are clear.

Age: 38

Lives: Pretoria

Trains:

Figure Fanatics Gym

Greatest sporting achievement:

Completing 5 Sani2C multi-day mountain bike stage races

WILLEM ENGELBRECHT

Willem Engelbrecht uses fitness and active living to uplift others and bring about positive change in the world. His greatest ambition is to leave a legacy that has a positive impact on the world long after he is gone. His work with the youth is a testament to this, using fitness and his love for the outdoors to change the lives of troubled youth one adventure at a time.

How has the gym changed your life?

“It has probably been the most consistent thing in my life to date. I have been a faithful member of the same gym from the day I started training more than 20 years ago. It has taught me a lot in life, such as self-discipline, dedication, consistency, perseverance and that your capabilities are normally greater than you think they are. Lifting weights has helped me break through many of my self-limiting beliefs.”

How does strength and muscle make you better at life?

“I think it has been proven on so many levels that making exercise part of your lifestyle improves your quality of life in every aspect. I personally can’t imagine life without it.”

What’s your favourite form of weight training?

“I’m rather set in my ways when it comes to what works for me and the goals I have. Some years I hit the weights hard, sticking to old-school dumbbell training and alternating with the machines in the gym. This season I’m focused a bit more on cardio and keeping my body fat percentage in check and staying healthy.”

How he eats

Willem is currently following a keto diet that is high in fats with hardly any carbs or sugar.

“Later in the year, I’ll change it up to a lowcarb, high-protein diet, which consists of the old faithful ingredients like oats, eggs, basmati rice, lean mince, mixed veg, fish, steak, broccoli and sweet potato.”

Desiree MAPLE

Age: 39

Lives: Ballito, KwaZulu-Natal

Trains: Ballito Virgin Active

Favourite music to train to: Anything new and top of the charts, as long as it has a good beat

As a qualified fitness professional and elite personal trainer at Virgin Active and a competitive Bikini athlete, Desiree has made health and fitness a way of life.

Desiree competed at the 2017 Bodybuilding World Championships in France, earning her Protea colours, and in 2019 placed first at the KZN Provincial Championships in the Fitness Bikini division.

How has the gym changed your life?

In her gym bag: Gym towel, Evox pre-workout, Evox BCAAs, earphones, sanitiser, deodorant and an Evox protein bar for a quick onthe-go snack.

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

You don’t need to spend hours in the gym every day to see results, as long as your training is high quality and challenging.

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

What you put in is what you get out, which applies to training and diet. The days we don’t feel like it are the days that matter most. Discipline over motivation.

“I joined the gym in 2012 after the birth of my second baby. I started training with a friend who competed and she encouraged me to try it. The bug bit and, ever since, health and fitness have been my passion.

This lifestyle has helped keep me strong, not only physically but mentally as well. It lets me connect with like-minded individuals and, as it is my workplace, I have been able to help change many lives through the gym.”

Her 2024 goals

Growing and improving myself inside and outside of the gym. Growing my online training app.

MONDAY: Legs

TUESDAY: Shoulders, triceps and abs

WEDNESDAY: Glutes THURSDAY: Back, biceps and abs

FRIDAY: Legs SATURDAY:

SUNDAY:

How does strength and muscle make you better at life? Desiree finds working out helps lower her stress levels, boosts her self-confidence and improves her body image and mood.

Desiree tries to include promenade walks as often as possible to hit her daily 10,000-step target.

adding more running into my program has also been a good change.”

Her training approach

Desiree always starts with a 5 to10-minute warm-up on the treadmill before weight training. “I prefer to work on low repetitions at maximum weight to build strength. I split my training by working a different muscle group each day. I find this works best for my body and

How she eats

Desiree follows the if it fits your macros or IIFYM diet approach.

“I make sure I eat and follow more of a healthy diet with some flexibility to create an overall balanced lifestyle.”

The foam roller is no longer just a tool to tackle post-workout soreness or improve soft tissue suppleness and joint mobility.

Photos: James Patrick www.jamespatrick.com Model: Mariah Jimenez

With this workout, this versatile tool also becomes a powerful addition to your training routine, helping you activate muscles, improve stability and even add an extra challenge to core exercises.

Roll out the kinks

A foam roller is typically used for self-myofascial release to relieve tight or painful muscles or release trigger points and knots to improve soft tissue health. Foam rollers leverage your body weight to massage and improve soft tissue quality by ‘releasing’ tension and irregularities like adhesions, tensions and knots in muscles, tendons and fascia that can develop from regular training and movement imbalances. In addition, rolling with a foam roller can improve circulation to aid recovery, and enhance flexibility and range of motion.

1 ABDOMINAL TUCK

Reps: 40-50 seconds with a 20-second rest between sets.

Position a foam roller under your shins with your arms directly under your shoulders. Ensure the foam roller remains stable at the bottom of your shins and avoid sinking into your shoulders. THE MOVE: Flex your hips to pull the roller into a tight tucked position and then roll it back out using your shins.

BEYOND THE ROLL

The foam roller’s round, unstable design also makes it a useful tool for challenging your balance and building strength when combined with the right movements, like the exercises included in this workout.

How to do it:

Warm up by rolling out some

Try to keep your pelvis as stable as possible.

FORM TIP:

SAWING PLANK 2

Reps: 40-50 seconds with a 20-second rest between sets.

Place your forearms on the foam roller, maintaining a 90-degree angle with your elbows. Ensure your shoulders are directly above your elbows. THE MOVE: Clasp your hands together and move your forearms forward slightly in unison, then pull them back toward you. Repeat this movement while keeping your core and glutes engaged and your lower body stable.

FORM TIP:

Maintain your form with your core and glutes engaged throughout the exercise.

3 GLUTE BRIDGE WITH HAMSTRING CURL

Reps: 60 seconds with a 20-second rest between sets.

Set up in a glute bridge, placing the arch of each foot on the foam roller instead of the floor. THE MOVE: Lift your hips off the ground, pressing into your feet. Ensure your glutes and lower abdomen are engaged and active throughout the exercise.

For extra stability and better balance, place your arms and hands palm-down on the floor. Push your feet forward, straightening your legs and bringing your heels towards the foam roller. Roll your feet back over the foam roller to draw your legs back towards you and repeat the movement.

Engage your hamstrings to roll the foam roller towards you, engaging your lower back, glutes and abs to keep your pelvis in a stable position.

FORM TIP:

FORM TIP:

If a 90-degree angle at the knees is too challenging, try going down to 60 degrees and work your way up to 90.

4 IMAGINARY CHAIR

Reps: 60 seconds with a 20-second rest between sets.

Position the foam roller between your lower back and the wall. Take a few steps forward and align your rib cage and pelvis so they are stacked over each other. Inhale deeply, expanding your rib cage. THE MOVE: Squat down towards the floor, ensuring your knees push forward to create a 90-degree angle with your legs. Exhale as you push through your heels to stand back up straight until the foam roller reaches your lower back.

THREAD THE NEEDLE 5

Reps: 10 times on each side.

Drop down onto your hands and knees with the foam roller positioned beside you. THE MOVE: Start with your right side, cross your left arm under your body and over to the foam roller, with the pinky edge of your hand resting on it. Roll completely to the side, lowering your head towards the floor. Hold this position for 5 seconds, then roll back up and repeat on the other side.

WHAT IT WORKS:

This exercise stretches your mid back and shoulders.

PRONE REVERSE FLIES 6

Reps: 40-50 seconds with a 20-second rest between sets.

Position the foam roller on the floor and lie with your sternum on it, allowing your legs and arms to hang off the sides. THE MOVE: Lift your arms into the air, ensuring your shoulders and elbows maintain a 90-degree angle. Keep your forearms parallel to the floor as you raise your elbows to shoulder level.

FORM TIP: Keep your core engaged throughout the exercise by drawing your belly button towards your spine.

According to findings from a study by Australian researchers, people who performed the majority of their aerobic physical activity between 6pm and midnight had the lowest risk of premature death and death from heart disease. Evening activity was associated with:

• A 61% lower risk of dying from any cause (compared to 40% for afternoon activity and 33% for morning activity).

• A 36% lower risk of dying from heart disease (compared to 16% for afternoon activity and 17% for morning activity).

*Study published on April 10 in Diabetes Care.

CRANBERRY BOOST GET A

Consuming cranberries every day can offer runners an extra edge and plays a crucial role in training and recovery as the antioxidant and polyphenol properties aid blood lactate and oxygen levels for runners. In a series of trials involving trained distance runners, researchers found that ingesting a cranberry supplement for 28 consecutive days led to noticeable improvements in both performance and muscle fatigue.

*Study published in the journal Physical Activity and Nutrition.

ENDURA NIGHT OWLS

“THE STRUGGLES WE ENDURE TODAY, WILL BE TOMORROW’S JOY”

*Study published in the International Journal of Environmental Research and minutes a week

Running for just 75 minutes a week can help you increase longevity by 12 years, according to study findings.

Did you

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Competing

with peace of mind. Can Olympic athletes safely use sports supplements to prepare for and compete at the Games?

AS THE PINNACLE OF ELITE SPORTS, THE GOVERNING INTERNATIONAL OLYMPIC COMMITTEE (IOC) TAKES EVERY STEP TO ENSURE A FAIR AND LEVEL PLAYING FIELD FOR EVERY ATHLETE WHO ACHIEVES THEIR DREAM OF COMPETING AT THE OLYMPIC GAMES.

The IOC has a zero-tolerance policy for the use of banned and prohibited substances at the Games, focusing its efforts on prevention through detection and deterrence through the World Anti-Doping Agency (WADA), along with ongoing athlete education.

WADA is a global anti-doping regulator made up of and funded equally by the sports movement and governments of the world to carry out scientific research, education, development of anti-doping capacities and monitoring of the World Anti-Doping Code.

DID YOU KNOW Olympic athletes need to trust THAT WHAT APPEARS ON THE LABEL IS WHAT’S INSIDE THE TUB

Making informed choices

The code stipulates that every Olympic athlete and their support teams are responsible for knowing what substances and methods are included on the Prohibited List.

The onus in on athletes to ensure that no substance on the Prohibited List enters their bodies. If testing finds any trace of these substances, regardless of intent, fault, negligence or knowing use on the athlete’s part, it will constitute an anti-doping rule violation.

A violation can attract a range of sanctions, including disqualification and a ban that can span anywhere from six months to four years, depending on the severity, circumstances and other factors.

In addition to illegal performanceenhancing substances, various medications

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and natural and synthesised ingredients found in certain products appear on the Prohibited List as they are deemed to offer a performance-enhancing benefit or unfair advantage.

As Olympic athletes use supplements to support their performance in training and racing and aid their recovery in the build-up to the biggest sporting event in the world, they need to trust that what appears on the label is what’s inside the tub - and only those ingredients.

Certified free from prohibited substances

To provide athletes with supplements that are certified free from banned or prohibited substances that do not contravene WADA’s Prohibited List, responsible supplement manufacturers like Biogen go to great measures to ensure their sponsored athletes can compete with peace of mind.

While Biogen does not formulate any product with banned substances at a development level, the brand goes to great lengths to mitigate any perceived risks at the manufacturer level by putting checks in place to ensure athletes can take supplement products with confidence.

“As a brand, we take the professional reputation of the athletes we support as seriously as we do our own, and we do not condone the use of banned or prohibited substances in competitive sport,” explains Brandon Fairweather, Brand Manager at Biogen.

“We have a responsibility to offer athletes a range of products that comply with the absolute best standards possible, which is why various products in our sports supplement ranges undergo ongoing testing to ensure they are free from banned or prohibited substances.”

In this regard, Biogen partners with LGC Limited in the UK, which offers one of the best risk management and certification options globally, including its groundbreaking Informed Sport programme.

“We are obsessed with ensuring that what we put on shelves and provide our athletes is best in class, which is why we partner with various testing bodies available to hold us and our suppliers accountable.”

Giving confidenceathletes

Informed Sport is a global quality assurance programme for sports supplements and nutritional products established by LGC with the support of sports governing bodies and key players in the supplement sector.

The gold standard

When athletes buy supplements, Biogen recommends choosing those that carry the ‘Informed Sport’ logo.

The certification programme gives athletes the assurance that products carrying the Informed Sport mark have been tested for prohibited substances and manufactured to high quality standards. This programme offers the highest level of assurance as every batch of a certified product undergoes testing before it is released. Products enrolled in the Informed Sport programme are ideal for elite athletes and those subject to strict doping controls, as these products have been tested for a broad range of substances that are banned in sports, using highly sensitive techniques. LGC carries out ongoing product testing on the sports nutrition and food products in the Biogen Informed Sport range.

“Enrolling products in the Informed Sport programme demonstrates Biogen’s further commitment to quality assurance,” says Brandon. “As part of the process audits, if any manufacturer we work with changes a preferred supplier or packer of any sachets or components, we consider it a process breach, and they are contractually obliged to notify us of any changes before making them.”

“Athletes can rest assured that products bearing the Informed Sport logo have passed a rigorous certification process and are made to the highest quality standards,” adds Brandon.

The lab’s methodology meets the exacting requirements of various regulating bodies and covers all formulation types, from powders, capsules and tablets to gels, bars and liquids. Every product carrying the Informed Sport logo undergoes rigorous testing for more than 250 banned substances by LGC’s world-class anti-doping labs, using ISO 17025 accredited methods.

LGC screens every batch of a certified product for banned substances at a part-per-billion level, and all manufacturing processes must meet strict quality control standards, including GMP (Good Manufacturing Practice).

“The Informed Sport programme is the gold standard worldwide,” affirms Brandon. “With Informed Sport, athletes can train and compete with confidence knowing that their reputation is in safe hands.”

MAKING THE OLYMPIC GRADE

THE OLYMPICS IS THE PINNACLE OF SPORTS FOR ALMOST EVERY ATHLETE WHO COMPETES IN A SPORTING CODE HOSTED AT THE GAMES. HELD EVERY FOUR YEARS, MANY ATHLETES TRAIN THEIR ENTIRE LIVES JUST TO MAKE IT INTO THE OLYMPIC SQUAD AND REPRESENT THEIR COUNTRY AT THE WORLD’S MOST PRESTIGIOUS SPORTING COMPETITION.

HOW DO YOU MEASURE UP?

MARATHON RECORD

This year, Paris will host the Olympic Games from 26 July to 11 August 2024. According to the official Olympics. com website, around 10,500 athletes from 206 National Olympic Committees (NOC) will compete in 329 events across 32 sporting codes in an effort to win the ultimate prize in sport – an Olympic gold medal.

2:06:32 HOURS FOR MEN, SAMUEL WANJIRU 2008 2:23:07 HOURS FOR WOMEN, TIKI GELANA IN 2012

Among these events, athletes will compete in various popular mass participation sporting codes that many serious and recreational athletes participate in, like running, cycling, swimming and triathlon.

That means that if you run, ride or swim, you could conceivably qualify for the Olympic Games if you meet the minimum standards. So, how do you measure up? We take a closer look at what it takes to become an Olympian in the most popular mass participation sports.

10,500 ATHLETES FROM 206 NATIONAL OLYMPIC COMMITTEES (NOC) WILL COMPETE IN 329 EVENTS ACROSS 32 SPORTING CODES

RUNNING

A total of 1,810 participants will compete in athletics events at Paris 2024, including 905 female and 905 male athletes. The International Olympic Committee (IOC) sets limits on the maximum number of athletes allowed per event, and no more than three athletes per NOC are eligible to qualify and compete in individual events.

Marathon

The marathon is one of the most iconic races on the programme and serves as the traditional closing event of the Olympic Games as it connects the modern Games to its roots.

Widely considered the ultimate test of endurance for athletes, the race creates a dramatic and gruelling climax to the Olympic Games. It is also for these reasons that more than 1 million people line up to run a marathon every year around the world.

Traditionally, the men’s Olympic marathon falls on the final day of the Olympic Games but, in 2024, the women’s marathon will serve as the final event, showcasing the growing prominence of women’s athletics.

10,000m: 5,000m:

A maximum of 27 male and 27 female athletes can compete in the 10,000m (10km) race, which takes place on the track. To qualify, runners first need to meet the minimum entry standards, which are:

Men: 27:00

Women: 30:40

A maximum of 42 male and 42 female athletes can compete in the 5,000m (5km) race, which takes place on the track. To qualify, runners first need to meet the minimum entry standards, which are:

Men: 13:05

Women: 14:52

DID YOU KNOW: IN THE 2024 SUMMER OLYMPICS, THE WOMEN’S MARATHON WILL BE THE FINAL EVENT, AS RECOGNITION OF GENDER EQUALITY AND WOMEN’S RIGHTS

For the 2024 Olympic Games in Paris, a maximum of 80 men and 80 women can compete. To qualify, runners first need to meet the minimum entry standards, which are:

Men: 2:08:10

Women: 2:26:50

Among the athletes from any NOC country, the three with the fastest times generally make the team. Certain NOCs have additional criteria, like competing in and placing within the top three at the official Olympics trial event (in addition to running the relevant qualifying time), which is a format utilised by the US for the marathon.

Swimmers need to achieve a qualifying time for eligibility into their specific race. South African athletes needed to achieve this qualification time and place in the top two at the SA National Swimming Championships held from 8-13 April 2024, which served as the official South African Olympic Games Swimming Trials.

The A qualifying times for the 1500m (the closest event distance to popular mile-long events like the Midmar Mile) are:

Men: 15:00

Women: 16:09

SWIMMING TRIATHLON CYCLING

Male and female triathletes will compete over the traditional Olympic distance, which includes a 1.5km swim, a 40km cycle and 10km run. There are no heats, with only a single event for individual athletes

In total, 110 athletes will compete in the Paris 2024 Olympic triathlons. As the host country, France will receive four quota places. The other 102 places will be allocated based on competitions leading up to the Games.

The 26 highest-ranked athletes in the world will earn places for their NOCs, with a maximum of six quota places per NOC – three men and three women. The highest-ranked NOC not yet qualified for the Games will receive one quota place for their NOC in the following priority order: Africa, Americas, Asia, Europe, Oceania.

The triathlon competition at Paris 2024 will take place over three days at Pont d’lena, with individual men’s and women’s races on 30 and 31 July, and the team relay on 5 August 2024

PARIS 2024

Cycling has featured on the Olympic programme since the first modern Games that took place in Athens in 1896. Athletes will compete across multiple events, including the road race and cross-country mountain biking.

Mountain biking:

Off-road cycling action takes the form of the cross-country mountain bike races. In total, 72 athletes will compete in the Paris 2024 mountain bike competition, with 68 places – 34 for women and 34 for men –allocated based on competitions leading up to the Olympic Games.

FRIDAY

The top eight NOCs will qualify two athletes, with those ranked nine to 19 qualifying one athlete, which means South Africa will send one male and one female rider to compete.

At Paris 2024, the men’s and women’s cross-country races will take place on 28 and 29 July at Paris’s Elancourt Hill.

Road cycling:

A total of 180 cyclists will participate across four road cycling events at the Olympics, including the men’s and women’s road races and the individual time trials.

Each NOC can qualify a maximum of eight athletes – four per gender – with specific limitations for each event. There are three main ways to qualify for the road races:

1. UCI Road World Ranking by Nations (80 athletes per gender)

2. 2023 UCI Road World Championships Elite Road Race

3. 2023 Continental Championships

Among African NOCs, the two highest-ranked countries can send one qualified rider per gender, which means South Africa has one slot per event. The road races will take place across an actionpacked weekend on 3 and 4 August.

OLLIE: SHUVIT: KICKFLIP: HEELFLIP: POP SHUVIT: FRONTSIDE/ BACKSIDE 180: TRE FLIP (360 FLIP): 50-50 GRIND: NOSE GRIND: OLLIE: SHUVIT: KICKFLIP: HEELFLIP:

SHUVIT: FRONTSIDE/ BACKSIDE 180: TRE FLIP (360

Pro skateboarder Brandon Valjalo is set to become a double Olympian this year after competing in the first Olympic street skateboarding competition in Tokyo 2020 (which took place in 2021).

GRINDING TOWARDS GOLD

BRANDON’S OLYMPIC SKATEBOARDING JOURNEY

PHOTO: Tyrone Bradley / Red Bull Content Pool

BRANDON FIRST STEPPED ON A SKATEBOARD AT THE AGE OF THREE AFTER PICKING UP THE BOARD RIDING BUG FROM HIS DAD CLINT AND OLDER BROTHER SHELDON.

“There was always a skateboard in the garage because my dad and brother used to skate back in the day. That accessibility sparked the initial attraction for me,” explains Brandon.

Putting in the work

As he got older, you could find Brandon ripping up the streets and skateparks around Jozi. Growing up in the YouTube era allowed Brandon to watch videos about trick tips to help him develop his skills.

“I would first take just the skateboard deck and jump on the trampoline so that I would have more air time to learn new tricks. Once I learnt how to do it on the trampoline, I would head into the street outside my house and practise for hours until I would get it right.”

This process of mastering skills has made Brandon renowned the world over for his innovative and technical tricks.

“I think the most important factor in becoming a better skateboarder is the practise for hours part because you have to put in the work.”

Taking it up a level

While skateboarding was always a fun activity for Brandon, what initially started as a hobby would eventually become his profession.

“Once I was exposed to reality shows like Life of Ryan and Rob & Big on MTV, and event coverage from the X Games and Streetleague on ESPN, I realised that I wanted to pursue skateboarding as a career,” recalls Brandon.

By applying his meticulous approach to skills development and dedication to training, Brandon was soon dominating local competitions.

In 2014, he won the South African and World Youth Championship at the Kimberley Diamond Cup, and successfully defended his South African title in 2015.

He continued his meteoric rise in the sport by becoming the African skateboarding champion at the 2017 Ultimate X festival and joined the World Cup of Skateboarding tour later that year. He also competed at the World Skateboarding Championship in 2019 and 2021.

Chasing

Olympic glory

Brandon is now putting the finishing touches to his preparations for Paris 2024 after completing an Olympic qualifying series event in China in May.

“It’s an honour to be able to represent my country. I feel so proud to be South African and always feel that I want to give my best efforts to make my friends, family and country proud. I aspire to give my people pride, hope, happiness and unity every time I get to represent our flag while being the best possible representation of our beautiful country.”

Only the strongest shoulders can carry the hopes of a nation.

Katie Taylor, Irish boxer and 2012 gold medallist

PHOTO: Luke Gent / Red Bull Content Pool

Taking place at the famous Place de La Concorde in the heart of the French capital, the street event runs on a ‘street-like’ course with stairs, handrails and other structures set up to resemble the urban environments where skateboarding started. Athletes perform a range of tricks and are judged on how they control their board during the two 45-second runs and five tricks they perform.

Brandon’s preparations for the Olympics entail a combination of intense training, smart eating and the intelligent use of supplements and Red Bull Energy Drinks.

Never put an age limit on your dreams.

Covering his training bases

He structures his weekly training plan to include skills development and freestyle riding, as well as strength and conditioning work.

“I always like to get my skills development and contest consistency training done at the beginning of the day. Due to the world skate training schedule, we only get between 45- to 90-minute training sessions, so I structure my practice sessions accordingly.”

After these training sessions, Brandon has some fun and skates however he wants. “At the end of the day, skateboarding is still my freedom of expression and a way that I like to express my creativity.”

Brandon typically does his strength and conditioning work or recovery sessions at the Red Bull Athlete Performance Centre in Los Angeles.

“It’s really beneficial because all my training is specified to strengthening the muscles I use when I skate.”

He stretches and does mobility drills before and after each skate session to help prevent injuries, and cycles before every gym session as a warmup.

“I do a lot of cardio work to get the blood pumping before I focus

on strengthening the specific muscle groups I need to perform at my best on the board. This fits into my schedule almost every day or sometimes 2-3 times a week if I have content pieces I am working on for my sponsors.”

Recovery sessions include stretching, mobility work, foam rolling, ice baths, saunas and tools like Normatec compression boots. “The other crucial factors for my recovery include nutrition and sleep.”

Fuelled for success

What he eats and drinks also plays an important role in Brandon’s performance during training and competitions.

“My diet plan varies. I try my best to get all the carbs, protein, natural fats and nutrients I need to meet my energy requirements. I try to change up my sources of carbs and protein so I don’t get tired of eating the same thing.”

Brandon likes to start his day with a smoothie that contains protein and collagen. “Between sessions, I like to snack on pistachios, protein bars, trail mix and bananas to give me some extra fuel. If I need that extra energy before or during my session, I always drink a Red Bull to

JOIN THE DIS-CHEM LIVING FIT STRAVA CLUB!

Dara Torres, American swimmer and 12-time Olympic medalist

PHOTO: Sam Clark / Red Bull Content Pool

PHOTO: Swatch Nines / Red Bull Content Pool

Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.

Mary Lou Retton, American gymnast and five-time Olympic medallist

PHOTO: Tyrone Bradley / Red Bull Content Pool

help boost my performance.”

He generally eats a light lunch like a salad after his session or something more substantial if he feels depleted. “I normally would keep it light because I know dinner is right around the corner.”

Brandon works closely with Craig Moore, the Performance Nutritionist at the Red Bull Athlete Performance Centre in Los Angeles.

“He has helped me a lot in terms of balancing my diet, getting creative with meals and understanding how nutrition is as important to my training and recovery as any other aspect of my program.”

Brandon keeps his diet the same before competitions. “If I don’t have an appetite, I will always have a solid protein smoothie and eat natural sugars by indulging in more fruits. I always drink a Red Bull at least 1 hour before competing so that the caffeine can kick in to ensure I have the most amount of energy possible before I drop in.”

Brandon supports his diet with a comprehensive supplement plan that includes protein powder to aid muscle recovery, collagen to support joint recovery and a range of vitamins and minerals.

“I like to take calcium, magnesium, MSM, B vitamins and vitamin C to help ensure my body is ready to take on all the physical challenges that skateboarding imposes on it.”

Support team

Brandon does most of the planning behind his training schedule and program with help from his girlfriend, Jasmine.

“She helps with my dayto-day operations and she is incredible when it comes down to scheduling. She is also there with me for my training sessions and holds me accountable for actually doing my drills to keep my training consistent, and she sees me work on my tricks.”

When it comes to strategising about how

he can use his tricks to maximise scoring during competitions, Brandon connects with his coach Hector Barnett, usually over Zoom as he is based in London.

“After my training sessions, we discuss all the tricks I have been working on so that he knows what I have in my arsenal.”

In addition to the physical training, Brandon also trains his mind to stay focused and overcome nerves, especially in the lead-up to events like the Olympics.

To win, you have to risk loss.

Jean-Claude Killy, French ski racer and three-time gold medallist

PHOTO: Tyrone Bradley / Red Bull Content Pool

“I have been working with Irene Oyang, a Mental Performance Specialist at the Red Bull Athlete Performance Centre. She helps me with certain techniques to make sure I can control my mind in highpressure situations. We work a lot on visualisation and always manifesting the best-case scenario because, at the end of the day, we create our reality.”

Giving back

Beyond the Olympics, Brandon says he aims to keep working towards feeling the best he can as he continues competing.

“As you get older, the most challenging aspect of being a pro skateboarder is making sure your body feels as good as possible before you step on the board. Everything I do, from strength and conditioning to mobility, recovery and nutrition, all aim to ensure I feel as good as possible and that all the injuries don’t eventually catch up to me.”

Ensuring greater longevity in the sport also entails proactive injury prevention, which Brandon does by taking it a lot easier in the streets or when filming for content pieces.

“Skateboarding is dangerous and you always tend to get injured when you doubt yourself. For me, the key to avoiding injuries is being confident every time you approach a trick in practice at a skatepark, in the streets and in competition.”

However, his ultimate goal is to give back to the sport and community that have supported him throughout his career.

“My greatest ambition in life is to give back to the African skateboarding community by creating the best facilities to help skateboarders progress faster and become more competitive in international competitions.”

Brandon’s efforts at grassroots development include making donations available to get talented local skateboarders on fresh boards so that they can focus on their progression.

“At the end of my career, I want to feel that I truly gave back to the industry and inspired the next generations of African skateboarders to know that it is possible to fulfil your dream.”

MARIONE FOURIE

MARIONE CLEARS EVERY HURDLE ON HER OLYMPIC JOURNEY

Photographer: Anton Geyser

Everyone faces hurdles in life, but South Africa’s 100m hurdles national record holder and 32Gisponsored athlete Marione Fourie is far more skilled and adept at overcoming them than most

After participating in a hurdles race for the first time in Grade 4 and winning, Marione lined up in a Junior National Championship race a year later, finishing second.

Putting in the hours

“From that day, my love for the sport started growing within me,” explains Marione.

“I switched coaches after leaving school, which is when I realised that I could go even further than just the National Championships.”

Since then, Marione has dedicated her time to perfecting the technique that gets runners over the 10 hurdles in their way, which are all 83.8cm tall, as fast as possible.

“I have put in a lot of hours over the years working on what to do and what not to do. My times started getting progressively faster and I ran in my first Junior World Championships, ranking ninth in the world. That was when I realised that I wanted to become the best athlete I possibly could.”

Breaking records

Marione has gone from strength to strength since then, setting a new South African record in Switzerland in 2023 when she won the women’s 100m hurdles in 12.55 seconds. This time ranked her as one of the world’s ten fastest 100m hurdlers.

She also qualified for the 2023 World Athletics Championships, which took place in Budapest, Hungary, where she reached the semi-finals. Her performance last year earned her the prestigious Athletics South Africa Female Athlete of the Year award. She is now preparing to represent South Africa at the Olympic Games in Paris.

“I have always dreamt about going to the Olympics to represent my country. I am really proud to run for my country and showcase our bright colours and unique culture. I am very excited about the experience as it will be my first Olympics.”

Trained for excellence

Marione trains under coach Juan Strydom, who sets up her training plan to achieve this level of excellence.

“I also have a support team behind me who keep me strong and healthy and injury free, including biokineticist Nico Grobler and doctor Gerhard Vosloo.”

Marione trains from Monday to Saturday. Each session is usually two hours long.

“I am in the gym on Monday, Wednesday and Friday, working on power and speed development with a mix of eccentric and isometric training and explosive plyometrics.”

Marione’s routine also includes stretching and mobility work, which she does on her own in her own time.

“I include active recovery or rest days, which comprises ice baths, stretching or sitting in recovery boots. I also go to ORTHOlifestyle Recovery Centre, which helps me tremendously with my recovery process.”

Fuelled for the win

Her diet is also focused on supporting her recovery efforts and boosting the performance benefits from all her training.

“My meals are always balanced, consisting of some protein from meat, vegetables and some carbs

and fruits.”

In the morning she eats a breakfast like oats to keep her feeling full for longer and fuel her training. lunch, she eats pasta and then, one hour before she starts to warm up for training, she will eat a banana and peanut butter or a peanut butter sandwich.

“I also drink 32Gi Boom Pre-workout 45 minutes before a race.”

The explosive formula delivers nutrients to enhance mental focus and vasodilation, and improved lactic acid buffering to reduce fatigue.

Getting a supplement boost

She complements her diet with supplements to ensure she gets the nutrition she needs.

“I use 32Gi products at the moment and always have a 32Gi Recover shake after training.”

32Gi Recover uses a carefully selected fastdigesting non-GMO pea protein isolate to support muscle recovery with carbohydrates to maintain glycogen stores, delivered in an optimal 3:1 carb-toprotein ratio.

Photographer: Anton Geyser

“ I now know that if you believe in yourself, you can achieve anything. “

“Over time, I have learnt how to manage my stress levels and how to cope with the pressure of racing by switching from stress to adrenaline”

JUMP

Strong mind, strong performance

Marione also invests time to build her mental strength and hone her mindset to compete at the highest level.

“Over time, I have learnt how to manage my stress levels and how to cope with the pressure of racing by switching from stress to adrenaline. There are many things you can do, but once you learn how to control the nerves, you can control your mind and how you think and act.”

As her mindset has changed, so has her confidence and performance. “I now know that if you believe in yourself, you can achieve anything.”

Before competitions, Marione says she visualises her race.

“I control my breathing and stay in the zone by continually telling myself that I can do anything.”

Ultimately, the process of getting faster each year and setting a new national record has taught Marione that all the hard work always pays off.

“I hope to become a role model to others and I continue to work on becoming the best version of myself that I can be and creating the life I’ve always wanted.” LF

32Gi Recover

32Gi G-Shot gels

32Gi Boom Pre-workout

32Gi Rapid Energy Drink

SOUTH

AFRICAN ROWING LEGEND JOHN SMITH WILL ACHIEVE SPORTING GREATNESS IN PARIS 2024 BY COMPETING IN HIS FOURTH OLYMPIC GAMES ALONGSIDE HIS RMB NATIONAL ROWING SQUAD TEAMMATE AND FORMER UNDER-23 WORLD CHAMPION, CHRIS BAXTER, WHO IS 10 YEARS HIS JUNIOR.

OLYMPIANS

John Smith (Bowman) and Chris Baxter (Strokeman)

Cover Photo credit: Jean-Michell Photography

DECORATED PAIRING

John, who was part of the “Oarsome Foursome” that won gold in his Olympic debut in 2012 in London, says he was first attracted to the serene yet powerful nature of rowing on the water.

“I got into the competitive aspect through a local rowing club where the camaraderie and competitive spirit really inspired me to train harder and aim higher.”

John also competed in the 2016 Games in Rio in the lightweight men’s double scull, where the team narrowly missed out on a medal, finishing fourth.

His pairs partner Chris was drawn to rowing because of the combination of the physical challenge and the need for precision and teamwork.

“I started rowing in high school, and the thrill of racing and pushing my limits motivated me to pursue it competitively.”

This will be Chris’s first Olympic Games, but he already holds numerous sporting accolades, including the under-23 world record in the men’s pair.

READY TO ROW TO

OLYMPIC OLYMPIANS

“IT’S AN OPPORTUNITY TO SHOWCASE YEARS OF HARD WORK AND DEDICATION, AND TO INSPIRE THE NEXT GENERATION OF ATHLETES.”

THE IDEAL OLYMPIC BUILD

The dynamic duo have enjoyed a solid build to the Games after qualifying in 2023 by making it to the A-final of the men’s pair competition at the World Championships held in Belgrade.

Based at the High Performance Centre of the University of Pretoria (Tuks), the team trains under the guidance of National Head Coach Tiago Loureiro and Technical Performance Manager Grant Dodds at Roodeplaat Dam, a beautiful international-standard rowing course.

Following successive training blocks, the medal hopefuls showed signs that they are peaking at the right time by narrowly missing out on medalling during the World Cup Rowing Regatta in Lucerne, Switzerland in late May, finishing fourth by a mere 0.11 seconds.

This Biogen-backed duo then travelled to France for training on the Olympic course in Vaires-sur-Marne Nautical Stadium. We caught up with John and Chris during their final preparations for the Paris Olympics to get an inside look at their approaches to training and performance nutrition.

HARD TRAINING ON AND OFF THE WATER

According to Chris, the team’s typical training week is intense and highly structured. “We typically train six days a week, with two to three sessions per day. This includes water sessions, ergometer sessions, weight training and recovery activities.”

When the guys hit the gym, they focus on building overall strength, with an emphasis on their legs, back and core “We do a mix of heavy lifting, such as squats and deadlifts, and functional movements that mimic the rowing stroke,” explains Chris.

“We also incorporate a variety of exercises, including Olympic lifts, compound movements

Photo credit: Jean-Michell Photography

like bench presses and rows, and plyometrics to enhance power and explosiveness,” adds John.

The team also incorporates cardio cross-training into their weekly routine to improve their endurance and maintain overall fitness, such as running or cycling.

With regard to training, discipline and balance are keys to the team’s success, believes John. “We ensure that we not only push our limits but also allow enough time for recovery and mental preparation.”

Consistency and attention to technique are other crucial elements in the team’s preparations, adds Chris. “We focus on maintaining a high level of performance every day and making incremental improvements in our technique and power output.”

RECOVERY A TOP PRIORITY

According to Chris, optimal recovery entails a mix of proper nutrition, hydration and rest. “We also use techniques like ice baths, massages and compression gear to aid muscle recovery. Biogen supplements play a crucial role in this process, providing us with high-quality protein and essential nutrients.”

Post-training recovery also includes stretching and flexibility work to prevent injuries. “Flexibility and mobility exercises are a staple in our routine,” adds Chris. “We do daily stretching sessions and yoga a couple of times a week.”

“We engage in regular mobility work and foam rolling to keep our muscles supple and ready for the next session,” continues John.

Sleep and active recovery sessions like light rowing or swimming are additional elements in the team’s recovery strategy.

RMB SA ROWING TEAM:

Paige Badenhorst

Event: Women’s Single Sculls In action from: 10h12 (CEST time), 27 July

HITTING EVERY NUTRITIONAL BASE

The guys eat a wellbalanced diet, focusing on high-quality proteins, complex carbohydrates and healthy fats. “We eat plenty of lean meats, fish, whole grains, fruits and vegetables to fuel our training and recovery,” says Chris.

John says the focus is on nutrient-rich foods, with an emphasis on fresh, whole foods. “We make sure to get enough protein for muscle repair and carbs for energy, while also staying hydrated with plenty of water and electrolytes.”

The team also incorporate Informed Sport-tested Biogen supplements into their performance nutrition plan

“Biogen supplements ensure we meet our nutritional needs, especially when training intensity is high,” explains Chris.

This includes protein powders for recovery, electrolytes for hydration, and vitamins and minerals to support overall health.

“The fact that Biogen products are Informed Sporttested gives us confidence that we’re adhering to the WADA code,” he adds.

BUILDING MENTAL MUSCLE

The team has also focused on the mental preparation needed to compete at the highest level in the sport.

“Mental training is just as important as physical training,” affirms Chris. “We practice visualisation techniques, mindfulness and sometimes work with sports psychologists to stay focused and manage stress.”

“We also use techniques like

goal-setting, positive self-talk and meditation to build mental resilience,” adds John. “Staying present and focusing on the process rather than the outcome helps us manage the pressure.”

This mental fortitude also helps the guys overcome the many challenges they face as elite sportsmen.

“The constant physical demand and the need to balance

“MENTAL TRAINING IS JUST AS IMPORTANT AS PHYSICAL TRAINING.”

training with rest can be challenging. We overcome this by maintaining a structured schedule and having a strong support system,” explains Chris.

John says the injuries and mental fatigue are tough to overcome. “We mitigate these by following a comprehensive training plan, listening to our bodies and ensuring we have access to good medical and psychological support.”

The dynamic duo are excited to represent their country and hopefully fulfil their potential as medal hopefuls at Paris 2024.

“It’s a tremendous honour and a lifelong dream to compete at the Olympics,” affirms Chris.

“Wearing our national colours and competing on the world stage is incredibly motivating and fills me with pride.”

John believes that representing South Africa at the Olympics is the pinnacle of his rowing career.

“It’s an opportunity to showcase years of hard work and dedication, and to inspire the next generation of athletes.”

GIVE YOUR PERFORMANCE A CITRULLINE BOOST

WHETHER

FATIGUE FIGHTER

Citrulline malate is primarily a nitric oxide (NO) enhancer1 through its role in L-arginine production, which is an amino acid needed to produce NO to support vasodilation.

you’re training in the gym or out on the road, improved endurance can help you train harder for longer to boost your performance and enhance your gains.

With this objective in mind, many pre-workout supplements contain a substance called citrulline malate, a compound made of the nonessential amino acid L-citrulline and the organic salt malate. According to research, citrulline malate may help promote more efficient energy production and protect muscles from fatigue during resistance and high-intensity exercise, with additional recovery benefits.

Increasing the diameter of blood vessels improves blood flow, allowing more nutrient and oxygen-rich blood to reach working muscles while supporting lactic acid and exercise metabolite removal (including ammonia). It is also a key factor in achieving intense muscle pumps during workouts.

WHAT IT DOES

By speeding up the removal of lactic acid and ammonia from working muscles, coupled with its ability to synergistically complement L-arginine’s role in promoting NO production, citrulline malate may improve physical performance during intense exercise by potentially delaying fatigue to help you sustain harder efforts for longer, which is the essence of endurance.

AN ATP ENERGY BOOST

Research also suggests that citrulline malate plays a role in energy production, specifically the substance that fuels intense, short-duration muscle contractions known as adenosine triphosphate, or ATP.

A study2 published in the British Journal of Sports Medicine found that, in addition to a significant reduction in the sensation of fatigue, citrulline malate ingestion resulted in a “34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production.”

RECOVERY BENEFIT

By increasing the rate of phosphocreatine production, you can essentially increase the number of reps you can perform during weight training sessions and enhance overall power output to boost your training volume and total load. In addition to the direct performance benefit, the increase in training load can also support muscle growth.

Moreover, the enhanced blood flow to muscles supported by citrulline malate can improve recovery through increased nutrient delivery and the removal of waste products, both between sets or intense efforts and between sessions.

* To view references for this article, please visit www.livingfit.co.za/issue23/ references or scan the QR code on page 7

Always consult a healthcare professional before taking any new supplement, especially if you have underlying health conditions as some pre-workout products contain stimulants.

Dosing considerations

Studies typically use dosages between 6-8 grams daily if taking a standalone supplement like NPL Citrulline Malate. You can also find L-citrulline included in pre-workout formulations in products like Biogen Premium Pre-Workout and USN Qhush Super Pump Stim Free for its vasodilation benefits.

WHEN TO TAKE IT

General guidelines recommend taking citrulline malate 45-60 minutes before exercise to optimise results but always stick to label recommendations provided on the tub of your preferred product for the best results.

While research is promising, citrulline malate supplements are not a magic bullet. Its effectiveness can vary depending on factors like your fitness level, training intensity, and overall diet. It is best to use products that contain this ingredient as part of a wellrounded approach that combines proper training, nutrition, and rest for optimal results.

45-60 MINUTES BEFORE EXERCISE

NPL

Citrulline Malate

Biogen Amino Power Plus

USN SUPPORTS ENDURO RIDERS AT MATAT2PONT

The USN Matat2Pont route presents a unique challenge for riders. Over three days, it stretches across 355km of ever-changing terrain, demanding exceptional endurance and adaptability.

USN founder Albé Geldenhuys reignited his passion for enduro in 2022 by participating in the Matat2Pont, a three-day enduro ride that begins in Matatiele and ends at The Pont in Port Edward. Witnessing the sport’s growth, he recognised a gap in the market – a lack of dedicated sports nutrition support and education for riders.

PHYSICALLY DEMANDING SPORT

Hard enduro is an extremely physical and energy-demanding sport and supplementation is vital.

USN stepped in to fill this void, using its experience with the Absa Cape Epic’s water points as a blueprint.

By joining popular annual events like Matat2Pont and Roof of Africa (viewed as

What are the tips and tools every novice rider should know to tackle this three-day navigational enduro?

The USN Matat2Pont is an extreme challenge, even for seasoned riders. However, with proper preparation, even a novice can conquer it.

Focus on building your endurance well before the race, sharpening your navigation skills with a GPS and maps, mastering essential off-road riding techniques, and learning basic bike maintenance to fix flats and troubleshoot minor issues on the trail.

Gear up for the adventure!

Ensure your bike is in top shape, and bring a reliable GPS with race maps, a backup battery pack and essential safety gear.

A hydration pack with plenty of water and high-calorie snacks will fuel your ride. Consider a support crew for assistance at checkpoints, but remember to pace yourself, stay hydrated and fuelled. Aim

the world’s toughest hard enduro stage race) as a nutritional partner, USN aims to provide proper sports nutrition and education to enduro athletes.

USN is committed to the sport and wants to empower enduro athletes with the nutritional tools and information they need to succeed and enjoy these gruelling sporting events.

to consume at least 90g of carbs per hour from a combination of USN gels, bars and endurance drinks, and be prepared for various weather conditions.

Most importantly, prioritise safety and enjoy the challenge – the USN Matat2Pont is an incredible race with stunning scenery and a unique atmosphere.

What are the unique characteristics of the USN Matat2Pont route, and which riding skills are vital to navigating the course successfully?

The USN Matat2Pont route presents a unique challenge for riders. Over three days, it stretches across 355km of ever-changing terrain, demanding exceptional endurance and adaptability. Riders will encounter mountains, valleys, rivers and scenic landscapes, requiring them to switch between riding styles on the fly. Navigation is another key challenge, with the course relying heavily on GPS skills. The final leg throws a unique twist: a challenging ride across the Umtamvuna River on the floating bridge at The Pont.

To conquer this route, riders must be technically proficient, skilled navigators with GPS, extremely fit with excellent pacing strategies, and possess basic bike maintenance skills to keep their machines rolling throughout the race. Having proper nutrition readily available is also crucial.

How should riders structure their ridespecific training for an event like the USN Matat2Pont?

Conquering the USN Matat2Pont demands a structured training plan that combines endurance building, navigation practice, technical skill development and strategic USN supplementation.

Gradually extend training rides to mirror the 355km course, using USN’s Epic Pro drink for sustained energy. Integrate GPS exercises into rides fuelled by USN’s Vooma Endurance bars.

Seek out training grounds with similar terrain, utilising USN’s Cramp Block tablets to ward off cramps during technical practice.

Finally, participate in practice races, strategically using USN’s Pro Recover drink to optimise post-race recovery and prepare your body for the challenge that awaits at the USN Matat2Pont.

What is an effective strategy to tackle each stage?

Conquering the USN Matat2Pont requires a multiday approach. Day 1 emphasises pacing, navigation and staying fuelled for the long haul. Day

HOW SHOULD RIDERS PHYSICALLY PREPARE FOR AN EVENT LIKE THE USN MATAT2PONT?

MIRROR THE COURSE:

Gradually extend rides to match the distances and incorporate similar climbs to prepare for technical sections.

STRENGTH AND CORE:

Complement rides with gym work focused on core and overall strength, which is crucial for handling unpredictable terrain like cattle tracks.

TECHNICAL MASTERY:

Seek training grounds that mimic the racecourse’s technical challenges and practise low gear climbing techniques. Develop bike handling skills through drills, emphasising loose terrain and uneven surfaces.

NUTRITION AND SUPPLEMENTATION:

Consider incorporating a strategic supplement plan, like USN’s Epic Pro 2 drink for sustained energy during rides and USN gels for quick energy boosts.

2 throws down the technical gauntlet, demanding sharp riding skills and focus on navigating challenging terrain. While day 2 is generally considered the toughest due to technical demands, all three days require significant effort. Day 3 is a mental battle, pushing riders to dig deep and maintain a steady pace to conquer fatigue and reach the finish line.

Why should athletes use supplements to meet their energy demands during rides?

Endurance athletes require top-quality nutritional support to achieve peak performance. During endurance events, you can burn a significant number of calories – around 4,000 kcal (16 700 kJ) over just four hours. To put that in perspective, that’s roughly equivalent to one 1 kilo tub of USN Pro Recover.

Therefore, consuming enough easily digestible nutrients throughout your rides and during recovery is crucial. Protein plays a vital role in muscle recovery, breaking down into amino acids essential for repairing and rebuilding your working muscles. The protein in USN Pro Recover makes it the ideal supplement for muscle recovery.

What technical and nutritional support can riders expect on the route?

Expect limited technical support on the USN Matat2Pont. Riders should be self-sufficient with basic repairs.

USN excels in nutrition, offering a supplement plan, hydration and nutrition products at each water point, including USN bars and gels, and USN Pro Recover at the finish line to jump-start next-day recovery.

What are the most effective ways to recover between stages to ensure you have enough strength and energy to tackle all three days?

Between stages at the USN Matat2Pont, a multipronged recovery approach is crucial to ensure riders have the strength and energy to tackle all three days.

The immediate focus should be refuelling with a recovery drink like USN Pro Recover and rehydrating with USN Zero Sugar Hydrator and USN Cramp Block. This strategic combination maintain electrolytes, combats fatigue and sets the stage for optimal recovery, allowing riders to arrive at the start of the next day’s stage fully prepared.

Endurance is not just the ability to bear a hard thing, but to turn it into glory.

~ William Barclay.

SUPPLEMENT STRATEGY

1

FOUR DAYS BEFORE THE RACE:

Load with three Cramp Block tablets twice daily.

2

BEFORE AND DURING

EACH STAGE:

• Take two Cramp Block tablets before breakfast.

• Sip on half a serving of USN Epic Pro 2 leading up to the start.

• Fill your hydration backpack with USN Zero Sugar Hydrator or USN Epic Pro 2.

• Take another full serving of Epic Pro 2 at each water point.

• Take one Cramp Block tablet for every hour of riding.

• During your ride, consume USN Vooma Energy gels, USN Vooma Endurance bars or USN Iso Gels.

• Optional: Consume a caffeinated Vooma Energy gel or Vooma Endurance bar before the last hour of the race for an extra energy boost.

3

AFTER EACH STAGE:

• Take a full serving of USN Pro Recover immediately after each stage.

• Sip on USN Zero Sugar Hydrator for the rest of the day to stay hydrated.

• Take another full serving of USN Pro Recover two hours after your first post-race meal to aid recovery.

• Take two USN Cramp Block tablets before bed to help prevent cramps overnight.

Albe Geldenhuys CEO and Founder of Ultimate Sports Nutrition (USN)

Cramp Block

USN Epic Pro 2

Kenyan runners are revered around the world for their super-human endurance in middle and long-distance races. But this storied country has not only produced the fastest men and women in history over every distance from the 5,000m to the iconic marathon, it has also bred Africa’s fastest man, Ferdinand Omanyala.

FERDINAND OMANYALA

AFRICA’S FASTEST MAN

This USNsponsored athlete isn’t your typical Kenyan runner, nor has his career followed the conventional path of other world-class sprinters.

“I was good at rugby as a winger and the background in rugby helped with my speed, so I decided to try sprinting and see how it went. Winning those first races ignited a passion in me to keep pushing forward. Improvement has always been my goal, and even though it took time, I’m proud of my achievements.”

Breaking the Kenyan athlete mould and the 10-second barrier

Record-breaking speed

This Kenyan athlete has become a force to be reckoned with, shattering records and blazing a fiery trail on the international stage.

Ferdinand’s dedication to training paid off in 2019 when he claimed the Kenyan national title in the 100-metre sprint. He continued to break barriers, setting a new national record of 10.01 seconds in 2021.

That same year, he became the first Kenyan to break the 10-second barrier, clocking an impressive 9.86 seconds. This feat cemented his place as the African record holder in the 100m, solidifying his title as Africa’s Fastest Man with his 9.77-second time.

But it was only when he qualified for the 2020 Tokyo Olympics that Ferdinand believed he could compete with the best sprinters in the world.

“It opened my eyes to the possibility of becoming an elite athlete. Even before that, I dreamed of a life filled with travel and competition,

inspired by watching other elite athletes. There were many challenges along the way, but qualifying for the Olympics showed me that the dedication, focus and hard work was paying off.”

In 2022, he secured victories in the 100m at the Commonwealth Games and the African Championships. He has also reached the top 8 at both the World Championships and World Indoor Championships.

Chasing

Olympic gold

With one Olympic Games under his belt, Ferdinand is a serious medal contender after setting the worldleading time of 9.79 seconds at the Kenyan Olympic trials on 15 June.

“Representing Kenya at the Olympics is an immense honour. It’s a chance to carry the hopes and dreams of more than 50 million Kenyans and more than a billion Africans on my shoulders,” explains Ferdinand.

“It’s a feeling of immense pride and responsibility. This time, I’m not just going as a participant, I’m going in as a medal contender. That recognition of my hard work and years of dedication motivates me even more to achieve my goals.”

Gearing up for the Games

Ferdinand works with his coach Geoffrey Kimani, who designs his programmes to magnify his strengths and develop any identified weaknesses.

Ferdinand generally has one or two 2–3 hour sessions a day, depending on the time of year, and he hits the gym twice a week, but the intensity and volume of the workouts differ depending on where he is in the season.

“For example, in the off-season I might focus on exercises like squats, deadlifts and plyometrics to build lower body power and explosiveness. Closer to competitions, I use lighter weights for more repetitions to maintain strength without compromising speed.”

On the track, he focuses on hill repeats for leg strength and acceleration drills to improve his starting technique in the off-season, with a greater focus on perfecting his starts and practising race-specific drills like flying sprints.

Ferdinand also works on his mental game,

using visualisation as a key mental training tool, mentally rehearsing his races.

“I go through the entire process in my head, from the starting blocks to crossing the finish line. I might visualise a race up to 500 times before the actual event. This repetition creates a sense of familiarity, almost like déjà vu when I’m on the track. It helps reduce pressure and allows me to perform closer to how I envision things going.”

Rest, run, repeat

“I also prioritise recovery during competition season. My recovery routine prioritises sleep and getting sufficient rest to allow my body to repair and rebuild after intense training sessions or competitions,” explains Ferdinand.

“If a session was particularly challenging, or if I had two training sessions close together in a day, I might use supplements like USN BlueLab 100% Whey Protein and USN Pro Recover to aid recovery.”

He also incorporates mobility work into his training plans, including dynamic stretches and mobility exercises like hip mobility drills and trunk rotations as part of his warm-ups before every session.

“ I dream of being remembered as a pioneer who transformed Kenyan sprinting into a global force, inspiring a new generation of African athletes to achieve greatness.“

Eat clean, train mean

Ferdinand supports his training and recovery with a comprehensive diet supported with strategic supplementation.

“I adjust what I eat each day depending on the intensity of my training sessions. I typically start my day with a shake made with USN Wholefood Gainer. This plant-based product keeps me feeling full in the mornings without being heavy on my stomach, providing a good amount of protein and complex carbohydrates for sustained energy throughout the morning.”

Before intense sessions, he uses USN’s Hyperdrive Pre-Workout to help improve his focus, energy and endurance and perform at his best.

For tough training sessions, he focuses on easily digestible carbohydrates.

“I might have a USN Energy Oats Bar during the session. They are easy to chew and absorb quickly for a quick burst of energy.”

He sips on some USN All9 Aminos during workouts for BCAAs that help prevent muscle

breakdown during intense exercise.

“For lengthier or more challenging workouts, I use USN’s Cyto Power. This drink combines carbohydrates with caffeine, providing a much-needed energy boost during those extended training sessions.”

After training sessions, he prioritises protein for muscle repair and recovery. “This comes primarily from whole food sources like meat, chicken, fish or beans. I also have a USN BlueLab 100% Whey Protein shake straight after training to supplement my protein intake.”

Following hard sessions, he includes USN’s Pro Recover to help accelerate muscle recovery, replenish glycogen stores and restore electrolytes lost during intense training.

For snacks, Ferdinand trusts USN Energy Oats Bars and Vooma Bars for their convenience, especially when travelling.

“Energy Oats Bars offer sustained energy, while Vooma Bars are packed with electrolytes and minerals for quick energy replenishment.”

Leaving a legacy

Beyond the track and Olympic stage, Ferdinand says his greatest ambition is to leave a lasting legacy in athletics.

“I dream of being remembered as a pioneer who transformed Kenyan sprinting into a global force, inspiring a new generation of African athletes to achieve greatness.”

He is working towards this goal through the Omanyala Foundation, which empowers young athletes by providing them with the support and guidance he never had in his early years.

“We offer scholarships, access to training facilities and mentorship programmes, equipping these aspiring athletes with the tools they need to succeed.”

High-quality proteins contain all the essential amino acids and are rich in branched-chain amino acids (BCAAs). Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.