ACHIEVE YOUR GOAL! with Performance Based Nutrition View Online

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• Explosive muscle power
• Sustainable energy
• Fast acting

• Increased endurance
• Reduced soreness and
• Reduced muscle damage
• More muscle

•  Increased muscle
•  Increased stamina
•  Rapid recovery
•  Immune protection

• Increased muscle mass
• Rapid recovery
• Optimum health

• Enhanced performance
• Superior power output
• Maximum strength

The 3 R's of Endurance sports.
By Glenn Macnamara

Ironman, Epic, Sani2C, Comrades are a few highly prized endurance events on our calendar. We spend months preparing, sacrificing much to pursue this journey.

For me, endurance sports have 3 R's that assist in the successful completion of these goals.
It’s quite simple really.
The 1st R is for Recovery.
The 2nd R is for Recovery.
The 3rd R is for Recovery.
No, your eyes are not deceiving you and No this is not a misprint!
That’s the value I assign to recovery in endurance sports. >> read more
What Causes Iliotibial Band Pain?
By Anna-Mart Kruger Physiotherapy,

Iliotibial band syndrome is typically caused by inflammation of the iliotibial band. IT band syndrome is a common injury in runners or other athletes that run for training or during their sports. The IT band acts primarily as a stabilizer during running and may become irritated from overuse. The pain is typically felt on the outside (lateral) aspect of the knee or lower thigh, but may be felt near the hip, and is often more intense when descending stairs, or getting up from a seated position. >> read more - WORKOUT OF THE MONTH
By Lori Evans, Biokineticist,

Winter has finally come to an end. The holidays are in sight so this workout will focus on abdominal toning as well as core strengthening and injury prevention. This exercise session can be performed 3-5 times per week.

30min jog/run

  • Running is an excellent form of exercise for losing weight because it requires a great deal of energy.
  • Other benefits include improved cardiovascular health, improved bone health, improved mood and better coordination. >> read more


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