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Nutrition Hub
Practical, science-backed fuelling, hydration and recovery advice for South African athletes.
Why Team Sport Athletes Need a Different Nutrition Plan
Most sports nutrition advice is built around endurance athletes: steady effort, predictable pace. Rugby, football, netball and hockey don't work like that, so the plan shouldn't...
HydrationTraining in the Heat: How Your Electrolyte Needs Change
South African summers are tough on athletes. Training in the heat isn't just about drinking more – your body loses a different mix of electrolytes, and...
HydrationWhat Dehydration Really Does to Your Performance
By the time you feel thirsty, your performance has usually already started to drop. Thirst lags behind what's actually happening in your body. The 2% line...
CaffeineCaffeine and Performance: What the Research Says
Caffeine is one of the best-researched performance aids in sport. Used well, it can help you hold a harder effort for longer. Used badly, it barely...
HydrationSodium: The Endurance Nutrient Most Athletes Overlook
Most athletes plan their carbs to the gram, then treat hydration as "drink when thirsty". On a long Comrades training run or a hot Cape Town...
