George Sports Dietitian

05/03/2026

https://georgesportsdietitian.my.canva.site/

Sports Dietitian in George.

05/03/2026

Fueling snack idea: Date Balls

Packed with simple, nourishing ingredients:
• 1/2 cup Oats – to provide steady energy. Give or take 1 Tbsp oats depending on what nut butter you use.
• 75g blended Dates – naturally sweet and rich in potassium and antioxidants. Provides extra energy through Fructose
• 30g Nut butter – provides healthy fats and a bit of protein
• Cocoa – contains antioxidants and adds a delicious chocolate flavour

A wholesome, quick energy boost before or during exercise/race.

Simple ingredients. Real food. Great taste.

27/02/2026

🎉High Protein Flapjacks from Just Protein🥞

See the breakdown of ingredients, macronutrient content and price for 1 serving VS 1/2 serving 👏🏻

Quick, easy and very tasty!

Info includes all ingredients🎉🥳

26/02/2026

Something from the kitchen - Cooking something good today 🥞

Just Protein Flapjacks❤️

Truly amazingly tasty, perfect for a high protein, low fat meal option.

The serving size was too much for me, so I had these flapjacks over two meals. More on this with my next post.🎉

Have you tried these? Let me know what you think☺️

30/01/2026

Cocoa and milk make for an excellent quick and easy post-workout snack that is both delicious and beneficial for muscle recovery. The combination offers a good balance of protein and carbohydrates, essential for replenishing glycogen stores and aiding in muscle resynthesis after exercise. Milk provides a high-quality protein source, rich in essential amino acids necessary for muscle repair, while cocoa adds a touch of flavour and antioxidants, which can help reduce exercise-induced oxidative stress. This simple yet effective snack is not only nutritious but also incredibly easy to prepare, making it a convenient option for those on the go. Whether enjoyed as a chilled drink or a warm treat, cocoa and milk can be a delightful addition to your post-exercise routine, helping you recover and refuel efficiently.

24/12/2025

13/11/2025

✨ Your body runs on rhythm — not routine.
Throughout your menstrual cycle, your hormones shift in ways that affect your energy, mood, cravings, and workout performance.

Instead of fighting it, you can fuel and adjust your training in sync with it!

06/11/2025

Find the free recipe in the comments!!!

Let me know what you think and share a photo of your version!

03/11/2025

💪 Why Creatine Can Be Added to Your Routine

Creatine isn’t just for gym gains — it’s one of the most effective, well-researched supplements for overall health and performance.

✅ Boosts muscle strength and endurance
✅ Improves recovery between workouts
✅ Enhances focus
✅ Helps maintain lean muscle as you age
✅ Supports faster sprint or interval performance
✅ Can aid energy levels during fatigue

A consistent 3–5 g daily dose fuels both body and mind — whether you’re training for a race, building strength, or just staying active.

31/10/2025

Feeling thirsty?

Feeling thirsty during a race usually signals an electrolyte or fluid absorption imbalance, not just lack of water.

💧 1. Check Electrolyte Balance
+Even if you drank enough water before the race, low sodium can make you feel constantly thirsty and fatigued.
+Fix: Use a sodium-containing electrolyte drink (not plain water) before and during the race.
+Look for ~ 400–700 mg sodium per litre in your drink.
+If you sweat heavily or see white salt marks on your clothes, you may need closer to 800–1000 mg/L.
+In very warm conditions, or if you’re a salty sweater, add a salt capsule or stronger electrolyte every 45–60 minutes.

⚖️ 2. Avoid Overhydration
+Drinking too much plain water can dilute sodium levels, causing more thirst and bloating.
+Alternate sips of water and electrolyte drink.
+Don’t “chase” thirst with large gulps; small, steady sips are better absorbed.

🧂 3. Pre-Race Strategy
+The days before:
+Don’t just drink water — include salt with meals or sip an electrolyte mix 1–2 times per day.
+About 2–3 hours before the race, drink ~500 ml electrolyte drink.
+Stop heavy fluid intake 60 minutes before the start; sip 100–200 ml just before warm-up.

🚰 4. During the Race
If thirst persists:
+Choose the sports drink option at water tables instead of plain water.
+Take small, frequent sips (100–150 ml every 15–20 minutes).
+Eat gels with a few sips of water only (not too much).
+If your mouth feels dry but your stomach sloshes, swish and spit water for a few stations or keep a sweet in the inside of your cheek — it can reduce thirst perception without overfilling the stomach.

🌡️ 5. Consider Conditions and Sweat Rate
+Heat, wind, or altitude can increase thirst.
+Practise your fluid strategy in training — weigh yourself before and after a long run to estimate sweat losses.
+For every 1 kg lost, you need roughly 1–1.2 L fluid replacement next time.

30/10/2025

🏃‍♀️ Race-Ready Boost: Why Beetroot Belongs on Your Plate! ❤️🥬

Looking for a natural edge before your next race? Beetroot is a runner’s secret weapon!

🌱 Here’s why:
💪 Improves endurance – The nitrates in beetroot help your muscles use oxygen more efficiently, letting you go farther with less effort.
🫀 Supports blood flow – Nitrates also relax blood vessels, improving circulation and reducing fatigue.
⚡ Boosts stamina – Studies show athletes run faster and longer after drinking beetroot juice 2–3 hours before training or racing.
💧 Rich in antioxidants – Helps fight inflammation and supports recovery post-race.

🥤 How to include it:

200–300 ml beetroot juice 2–3 hrs before your race
Or a small serving of roasted beetroot in your pre-race meal

Small root. Big performance gain.

19/09/2025

Wellness day at the Garden Route Municipality today. 🎉🌈