Maritha Albertyn Dietitian

11/08/2025

When it’s cold, dark, and your bed feels extra cozy, it’s tempting to put your goals on pause. ❄️
But remember.. your plan was made for a reason, and every step you take now is building the results you’ll be grateful for when the sun is shining again.

Stick to the plan, even on the hard & chilly days, because consistency will always warm you up more than comfort ever could. 💪🧡

31/07/2025

Not all cereals are created equal 🥣✨
Some are basically dessert in disguise, while others can keep you full, fuelled, and focused.

In this post, I break down some common cereal options and what to actually look for on the label (spoiler: it’s not the cartoon character on the box).

🥣 What to aim for:
– Fibre: >3g per serving to keep you fuller for longer
– Sugar: Ideally

31/07/2025

Some days you crush it. Other days, just getting there is the win.

Either way, you showed up. And that matters more than you think.

💚💚💚

29/07/2025

“You can, and you will. 💪✨

Whether it’s building habits, healing your relationship with food, or chasing performance goals - your journey starts with belief.

One step, one meal, one choice at a time. I’m here to walk it with you. 🧡

24/07/2025

Hyrox Cape Town 🧡🧡🧡

22/07/2025

If you’re stuck, frustrated, or feeling like nothing is working, maybe it’s time to look at what hasn’t changed.
⁣
Nutrition, mindset, habits… they don’t shift overnight. But they won’t shift at all unless you do something differently.
⁣
Let this be your reminder: small, consistent changes can change everything. 🧡

15/07/2025

You don’t have to move your body.
You get to. 🙌💚

09/07/2025

🤍🤍🤍

08/07/2025

🏋️‍♂️ Hyrox is about 1 week away… Here’s how to: BUILD YOUR FUEL BASE 🥗💥

Your performance on HYROX race day doesn’t start at the start line - it starts now. What you eat in the week leading up to your event plays a major role in how well you perform, recover, and feel on the day.

✨ Here’s what science tells us:

💪Carbohydrates are your body’s primary fuel for high-intensity exercise like hyrox. During this week, aim for 4-6g carbs/kg/day depending on training intensity. Choose whole grains, potatoes, oats, rice, fruit, and starchy veggies. These keep your glycogen stores topped up so you don’t burn out mid-race.

💪Protein supports muscle repair and adaptation. Hyrox-style training demands more than the average gym-goer. Aim for 1.6-2.2g/kg/day, spacing protein evenly through meals and snacks (about 20–30g per meal is ideal). Think: chicken, fish, eggs, yoghurt, tofu, or whey protein.

💪Healthy fats help with hormone regulation, recovery, and energy, but should be kept in moderation so they don’t crowd out your carb intake. Prioritise unsaturated fats like avo, olive oil, nuts, and seeds.

💧 Hydration is not a race day-only priority. Begin hydrating this week with 35–45ml/kg/day of water, and don’t forget electrolytes, especially if you’re training in heat or sweating heavily.

🌈 Micronutrients & inflammation: B-vitamins, magnesium, zinc, and antioxidants all support energy production, immunity, and recovery. Colourful veg, fruit, whole grains, nuts and seeds are your best allies.

🧠 Use your training this week to test:
✔️ Your pre-workout meals
✔️ How your stomach handles certain foods
✔️ Your fluid and electrolyte needs

💬 Save this guide as your go-to HYROX prep plan and tag a training partner who needs it!

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08/07/2025

Someone has to say it… 🙌

Excuses don’t move you forward. Action does.

Every workout counts. Every meal matters. You don’t need perfection - just consistency and the courage to show up.

No more waiting for the “perfect time.”
Start today.
Start now. ✨

13/11/2023