Rowena Visagie Dietitian

Rowena Visagie Dietitian Fuelling for sports performance. REDs awareness. Food and body peace.

Such a privilege to speak about creatine for the school athlete, at this awesome event on ‘coping with school sports inj...
12/09/2025

Such a privilege to speak about creatine for the school athlete, at this awesome event on ‘coping with school sports injuries’, with Paarl school parents, coaches and healthcare professionals.

Relative energy deficiency in sport (REDs) and eating disorders. For any athlete struggling right now. For any athlete w...
20/08/2025

Relative energy deficiency in sport (REDs) and eating disorders.

For any athlete struggling right now. For any athlete who is scared to start the recovery process. For any athlete who has started recovery but is battling to keep hope. Please know that with the correct support, healing and recovery are so possible. Don’t give up. You can keep your dreams alive! ❤️

If you don’t know where to start, it is best to find a sports doctor, dietitian, or psychologist who specialize and have experience with sports AND eating disorders.

Take me back! Sitting here in a very chilly and rainy Cape Town reminiscing about our adventure - definitely my highlig...
27/06/2025

Take me back! Sitting here in a very chilly and rainy Cape Town reminiscing about our adventure - definitely my highlight of the month! Sunny winter skies, incredible trails, lungbusting climbs, endless singletrack descents, beautiful African scenery, dusty gravel farm roads, a few tumbles, amazing food, raucous laughs with friends, and lots of carbs!!!! ❤️❤️❤️

There is so much misinformation about carbs, which fuels a lot of the fear we see in many athletes when it comes to carb...
23/06/2025

There is so much misinformation about carbs, which fuels a lot of the fear we see in many athletes when it comes to carb-rich foods.

Yet, carbs are our body’s preferred fuel source, especially for our muscles and brains. Plus they have a strong influence on our mood.

Sufficient carbohydrate has also been directly linked to hormonal, bone and immune health; as well as ensuring optimal adaptation from training and enhancing performance.

These are some of the things I have heard in session this week from the athletes I work with after including enough carbs:

“It’s crazy how much more energy I have!”
“It’s the first time that I haven’t hit the wall in a race”
“I don’t get sugar cravings like I used to - I realised that I am not actually addicted to sugar, I just wasn’t eating enough carbohydrate.”

Carbohydrate is 👑 when it comes to sports performance, and for our bodies to thrive! They are essential every day, and throughout the day.

One of my highlights from last month! Mythbusting with a wonderful bunch of swim coaches. We chatted about nutrition mis...
11/06/2025

One of my highlights from last month! Mythbusting with a wonderful bunch of swim coaches. We chatted about nutrition misinformation and how it can do harm, the importance of media literacy, awareness and prevention of REDs and eating disorders in swimmers, and promoting environments where swimmers can thrive physically and mentally, and enjoy sustainable long-term health and performance. 🏊🏻‍♀️

Thank you to and for inviting me!

📷 .sportsmedia

Diet culture has no place in sports. Yet here we are! If you are an athlete or dancer, and your performance and health a...
09/05/2025

Diet culture has no place in sports. Yet here we are!

If you are an athlete or dancer, and your performance and health are important to you, its a good idea to check where you are gtting your nutrition information from (is it based on actual truth, and is it appropriate for you in your situation?).

These are a few examples of some of the things that have come up recently in my chats with some athletes.

There are so many more examples!

Can you think of any?

❤️❤️❤️

Beautiful autumn morning to be on the trails! training. Fuelled by CARBS! 🚵‍♀️❤️🔥💪🏻
04/05/2025

Beautiful autumn morning to be on the trails! training. Fuelled by CARBS!

🚵‍♀️❤️🔥💪🏻

02/05/2025

Food rules are sneaky. They weave their way into our thoughts, making us question things that should be simple—like when to eat, how much to eat, or whether we deserve the food we want. But the truth is, your body doesn’t follow diet culture’s made-up guidelines. It follows its own wisdom, and that wisdom is worth trusting.

I know we’re living in a moment where food and body discussions are particularly loud, increasingly oppressive, and steeped in scare tactics about our health. So breathe. Really. Right now. You are okay and your body is not wrong — could never be wrong.

You deserve food. At night, while resting. You deserve to eat. The carbs, and more than just the single serves. You deserve enjoyment and satisfaction without guilt. Always ♥️

What’s a food bringing you joy lately?

Love you, mean it.

It is more than okay to choose to eat a food just because you enjoy the taste. Food is meant to be enjoyed. Food is so m...
07/04/2025

It is more than okay to choose to eat a food just because you enjoy the taste.

Food is meant to be enjoyed.

Food is so much more than fuel and nutrients - it is joy, connection, pleasure, comfort, love, culture, and nostalgia. You are worthy of nourishment in all ways.

“When the joy goes out of eating, nutrition suffers.” Ellen Satter

❤️❤️❤️

A few reminders on the last day of So many athletes are affected, yet awareness is poor, which means many don’t get th...
02/03/2025

A few reminders on the last day of
So many athletes are affected, yet awareness is poor, which means many don’t get the treatment they deserve. And many more athletes end up in situations that increase their risk. So if you work with athletes, it is your responsibility to educate yourself, so that you are able create safe environments, and get timeous support for those that need it.

A good place to start is




All of these have very helpful resources on their websites.

There are also many providers working in this field that are always willing to share their experiences and knowledge. ❤️

As I reflect on this past year, I feel grateful for all the wonderful people I have had the privilege of meeting and wor...
23/12/2024

As I reflect on this past year, I feel grateful for all the wonderful people I have had the privilege of meeting and working with, and the small part I was able to play in your journeys. Thank you!!! Have a fabulous festive season 🎄❤️

Gut issues are one of the reasons athletes will contact me. And yes, there are many possible causes which need to be inv...
12/12/2024

Gut issues are one of the reasons athletes will contact me. And yes, there are many possible causes which need to be investigated. But soooooo often, when we address any underfuelling, gut issues resolve.

When we take in too few calories to cover all our training and physiological needs, our body has to save energy where it can. With reduced energy supply, gut motility slows and digestive enzymes work less well.

If you are an athlete experiencing some gut issues, it is worth investigating the underlying cause, and considering underfuelling as a possibility.

❤️❤️❤️

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15 Cowrie Crescent, Sunset Beach
Cape Town

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