Christine Rice Nutrition

Christine Rice Nutrition Christine is a registered private practicing dietitian in Johannesburg, passionate about working wit

We were privileged to speak at this RED-S workshop to an engaged audience of athletes and practitioners, sharing insight...
08/02/2026

We were privileged to speak at this RED-S workshop to an engaged audience of athletes and practitioners, sharing insight and education around RED-S and energy availability.

Relative Energy Deficiency in Sport happens when energy intake doesn’t meet the demands of training and life - and the body starts cutting corners to survive.

Bone health, hormones, mood, recovery and performance are often the first to pay the price.

Awareness is the first step.
Rehabilitation is possible.
Fuel is not the enemy. 🌱

Thank you

Autumn Wellness Tips 🍂Autumn has arrived and with it, shorter days and cooler temps. Your body’s needs shift with the se...
12/05/2025

Autumn Wellness Tips 🍂

Autumn has arrived and with it, shorter days and cooler temps. Your body’s needs shift with the seasons - so here are 3 quick tips to stay energised and well:

1️⃣ Add colourful veggies to support immunity (think pumpkin, spinach, carrots).

2️⃣ Hydrate—even if you feel less thirsty, your body still needs water.

3️⃣ Don’t skip meals! A warm, balanced breakfast can stabilise energy all day.

🧣 Stay well, fuel smart, and keep moving!

Balance for the Win! 🎯It’s all about finding what works for YOU. Start small:🏋 Add 20 minutes of exercise to your day - ...
05/05/2025

Balance for the Win! 🎯

It’s all about finding what works for YOU.

Start small:
🏋 Add 20 minutes of exercise to your day - Movement boosts your mood, energy, and metabolism. Even a brisk walk counts!

🍴 Plan and prepare healthy meals in advance - Having balanced, ready-to-go meals saves time and helps you make smarter food choices.

💤 Prioritize sleep - Quality rest improves recovery, hormone balance, and keeps your cravings in check.

Small, consistent changes lead to lasting results! 💪
Log all activities and meals in a health tracker, to improve awareness 📝

💥 You’ve crushed your long run - now what? Your body needs the right fuel to recover, repair, and refuel so you’re ready...
28/04/2025

💥 You’ve crushed your long run - now what?
Your body needs the right fuel to recover, repair, and refuel so you’re ready for the next session!

✅ Key Post-Run Nutrients:
🥯 Carbs – Replenish glycogen (aim for a 3:1 carb-to-protein ratio).
🍳 Protein – Supports muscle repair & recovery.
💧 Electrolytes & Fluids – Rehydrate & replace lost minerals.

🥑 Best Recovery Meals & Snacks:
🥣 Protein Smoothie – Banana + Greek yogurt + nut butter + milk.
🍞 Scrambled eggs on whole-grain toast – Easy, balanced, and filling.
🥔 Grilled chicken & sweet potato – Ideal for muscle repair.
🥤 Low fat chocolate milk – A quick and effective carb-protein combo!
🍌 Oats with berries & nuts – Slow-releasing carbs + healthy fats.

⏳ When to Eat? Within 30–60 minutes post-run, but the sooner the better, for best recovery!

💬 What’s your go-to post-run meal? Drop it below! ⬇️🏃‍♀️🍽️

🥗 The Night Before & Race Morning: What to Eat! 🏃‍♀️Your last two meals before race day set the tone for how you’ll feel...
22/04/2025

🥗 The Night Before & Race Morning: What to Eat! 🏃‍♀️

Your last two meals before race day set the tone for how you’ll feel on the road. Don’t leave it to chance - prepare in advance so that your body gets the nutrients it needs.

🍽️ The Night Before:
Stick to easy-to-digest carbs: White rice, pasta, or potatoes with lean protein (chicken or fish).
Remember to keep it low in fats / oils and fibre, so that your tummy doesn't suffer while you're running.

🌅 Race Morning:
Try to get your breakfast in 2-3 hours before the start: A carb-rich meal with a little protein, like oats, peanut butter and honey; a banana with toast, nut butter and jam.
Carry a small and easily digestible snack with you, for 15-20 minutes before the race start: an energy bar, a banana, or a sports drink.

🚨 Remember: Nothing new on race day! Stick to what your body knows, so practice these foods during your training.

Need a race week plan? DM me for a consult and let’s get your nutrition on track! 💪

Healthy Hot Cross Bun Snack🥯Take a shop bought hot cross bun (2 carb equivalents), cut it in half, and toast it like bre...
20/04/2025

Healthy Hot Cross Bun Snack🥯

Take a shop bought hot cross bun (2 carb equivalents), cut it in half, and toast it like bread. To lower the GI, add:

1.⁠ ⁠1/2 tub of cottage cheese 🧀 (high in protein, low in carbs)
2.⁠ ⁠Smashed berries🍓🫐 (natural sweetness, fibre, and antioxidants)

Optional: Add a boiled egg to increase the protein content of this meal. This will help keep you fuller for longer, reducing the likelihood of overindulging in more refined carbs.

By adding protein and fibre to a traditional hot cross bun, you can create a more balanced and satisfying breakfast or snack option.

🐣 Easter = Chocolate! But Can You Have Too Much? 🍫Absolutely - but that doesn’t mean you have to avoid it altogether! He...
16/04/2025

🐣 Easter = Chocolate! But Can You Have Too Much? 🍫
Absolutely - but that doesn’t mean you have to avoid it altogether!

Here’s how to enjoy Easter treats mindfully without feeling sluggish or guilty afterward:

✅ Portion It Out: Instead of snacking all day, set aside your treats and enjoy them slowly and mindfully.
✅ Balance with Protein & Fibre: Pair chocolate with a few nuts, yoghurt, or an egg to keep blood sugar stable.
✅ Move Your Body: A walk, run, or active game can help use that extra energy!
✅ Stay Hydrated: Sometimes, thirst feels like sugar cravings - sip water before reaching for more.
✅ Choose Quality Over Quantity: A few squares of good dark chocolate trumps mindlessly finishing a giant bunny!

🥚 Enjoy your Easter, and remember: balance is key!

What’s your favourite Easter treat? Comment below ⬇️

Carbs Are NOT the Enemy! 🥯🚨 Runners, Don't Avoid Carbs 🚨🥯 Carbs = Fuel! Cutting them can leave you tired, slow, and stru...
12/04/2025

Carbs Are NOT the Enemy! 🥯

🚨 Runners, Don't Avoid Carbs 🚨

🥯 Carbs = Fuel! Cutting them can leave you tired, slow, and struggling to recover. But not all carbs are created equal - here’s how to make smart choices:

✅ Best Choices for Energy:
🥔 Slow-burning: Oats, sweet potatoes, whole grains (great for steady energy).
🍌 Quick-release: Bananas, white bread, honey (perfect for pre-run fuel).
💥 Race Day Boost: Energy gels, sports drinks, dates (fast absorption for ultra-events).

❌ Avoid These Before a Run:
🚫 Too much fibre (can cause stomach issues).
🚫 Fried or heavy foods (slows digestion).

[Note: Carb needs are unique to each athlete. We encourage trying different approaches and working with a dietitian to find your optimal fueling strategy]

🏃‍♂️ The bottom line: Carbs power your runs & help muscles recover. Don’t fear them - fuel wisely! What’s your go-to carb? Drop it below! ⬇️

🥪 Back to School = Back to Healthy Lunches! Here’s how to pack nutritious, balanced meals that fuel both kids & parents:...
08/04/2025

🥪 Back to School = Back to Healthy Lunches!

Here’s how to pack nutritious, balanced meals that fuel both kids & parents:

🥑 Quick & Healthy Lunchbox Ideas:
🍏 Protein-Packed Wrap – Whole wheat wrap + chicken/tuna + avocado + veggies
🥕 DIY Snack Box – Cheese cubes + veg (cherry tomatoes / carrot sticks, celery, yellow pepper sticks / cucumber slices) + veg (healthy carb)
🥚 Boiled Eggs + Baby Potatoes + Carrot Sticks – Perfect for sustained energy
🥣 Yoghurt + Granola + Berries – A fibre-rich, filling option
🥜 Nut Butter & Banana Sandwich – Simple, nutritious, and energy-boosting

💡 Lunchbox Tips:
✔️ Balance macros – Aim for protein, carbs, and healthy fats in every meal (include fruit as a carb).
✔️ Limit processed snacks – Swap chips & sugary treats for homemade energy bites (Comment below if you'd like some ideas).
✔️ Hydration matters! Water > sugary juices.

👩‍🍳 Save this for lunch inspiration & tag a parent who needs ideas! ❤️

🏃‍♂️ Comrades Training: Smart Nutrition 🍌🥯Ultra-distance running isn’t just about endurance - it’s about smart nutrition...
07/04/2025

🏃‍♂️ Comrades Training: Smart Nutrition 🍌🥯

Ultra-distance running isn’t just about endurance - it’s about smart nutrition. The right fuel can make or break your race day!

✅ Carbs: Your primary energy source! Aim for 60-90g of carbs per hour from gels, chews, bananas, or white bread with honey.
✅ Protein: Helps with muscle endurance but keep it light. A small dose (5-10g per hour) from energy bars or a protein drink can help.
✅ Fats & Fibre: Keep these low on race day to avoid stomach issues. Test your race fuel in training!

💡 Pro Tip: Hydration matters! Sip on electrolytes to replace lost minerals and avoid dehydration.

Not sure what works best for you? Get in touch so we can work on a personalised race-day nutrition plan! 🚀

Nourish Your Body with Nature’s Power Foods 🌱🍽️Antioxidants help fight free radicals, reducing inflammation and protecti...
02/04/2025

Nourish Your Body with Nature’s Power Foods 🌱🍽️
Antioxidants help fight free radicals, reducing inflammation and protecting your cells from damage. Add these power-packed foods to your plate:

🍓 Berries: Bursting with vitamins and flavonoids, they support your immune system and boost skin health.
🥦 Leafy Greens: High in fibre and essential nutrients, they aid digestion and help balance your body’s pH.
🍠 Sweet Potatoes: Rich in beta-carotene, for good eye health and long-lasting energy.
🥜 Nuts: Packed with healthy fats and vitamin E, they support brain function and keep your skin glowing.
🍊 Citrus Fruits: Loaded with vitamin C, they strengthen your immune system and help your body absorb iron.

A colourful plate = a healthier you! 🌈💡 Tip: Double up the recipe for leftovers the next day!

31/03/2025

Need Some Guidance on Proper Nutrition When Tapering?

As race day approaches, it’s important to fine-tune your nutrition to ensure peak performance.

Focus on the following for at least 3 days before your event:

🍝 Reduce Fat and Fibre - Cut back on fatty and high-fibre foods to avoid digestive discomfort and stomach issues on race day. Opt for good quality and easily digestible carbs like white rice or pasta to top up your glycogen stores, which will fuel your muscles.

🥩 Maintain Lean Protein - Keep your protein intake moderate with sources like chicken or fish to support muscle repair and prevent muscle breakdown without weighing you down.

🍶 Hydrate Like a Pro - Start hydrating well in advance to ensure your body is fully stocked with fluids. Aim for consistent water intake and consider electrolyte drinks to maintain sodium levels and prevent cramping. Try to keep caffeine intake low while tapering, as it can be dehydrating and may interfere with quality rest - both essential factors for optimal race-day performance.

Small changes to your nutrition can make a big difference on race day - the right prep will help you perform at your best!

Address

Sunninghill Medical Centre, Corner Maxwell Drive & Edison Crescent
Johannesburg

Opening Hours

Monday 07:00 - 13:00
Tuesday 07:00 - 13:00
Wednesday 07:15 - 13:30
Thursday 07:00 - 13:00
Friday 07:00 - 13:00

Telephone

+27118035738

Website

http://www.christinericenutrition.com/

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