Innholdsfortegnelse for May 2020 i Men's Health South Africa

The idea for IRONMAN came about in 1977, when US naval officer John Collins and his wife Judy decided to host a triathlon event in Hawaii that would take athletes on a gruelling tour around the island. The couple had participated in the 1974 Mission Bay Triathlon in San Diego – the event credited as the grandfather of modern triathlons in the United States. The pair had a dream of hosting an annual event that would see athletes swimming, cycling and running non-stop for 140.6 miles (225km). “Whoever finishes first, we’ll call him the Iron Man,” John Collins had stated. The first-ever IRONMAN triathlon took place on 18 February 1978 in Hawaii, with just 15 brave athletes on the starting line. Of the 15, 12 finished the race, with Gordon…

QUESTION: Are sweet potatoes good or bad for weight loss? Eating any kind of food in excess can contribute to weight gain. But when you’re ready to gorge on starch, sub in sweet potatoes for the classic spud. Eat ‘em boiled or baked, advises dietician Ryan Maciel. While it should come as no surprise, sweet potatoes are, well, far less healthy when you fry them into (albeit delicious) sweet potato fries or work them into sugary desserts. And c’mon –skip the heaps of butter, bacon and dollops of sour cream, says Maciel. The indulgent toppings are far more likely to add flab than overdoing it on sweet potato by itself. So, yes, sweet potatoes are a fibre-loaded, low-calorie side that’s great for weight loss – as long as they’re not…

1 MIND MAGIC Sit silently and comfortably with your eyes closed and focus on your breathing for 10 minutes. 2 LONG LUNGE FOOT HOVER Start in a high plank position. Lift your right foot so that it’s hovering just outside your right hand, with your knee near your right shoulder. Don’t let your knee touch your shoulder or foot touch the floor. Hold for as long as you can while taking long, slow breaths. Return to start. Repeat on the other side. 3 SLOW SQUAT Start in a squat position. Begin standing up by straightening your legs as slowly as you can (aim for 30 seconds from squatting to standing). Once standing, sit back into a squat as slowly as possible. Pro tip: keep your spine long…

MUSCLEUP NEGATIVE 3 X 10 REPS, 120SEC REST Use a box to help you over the top of a pullup bar and hold your weight with straight arms above the bar. Slowly bend at the elbows, lowering your chest towards the bar, before rotating your wrists and descending into a dead hang. Use the box to get back up and repeat. Each rep should last around four seconds. HIP-HIGH PULLUP 6 X 3 REPS, 60SEC REST Perform an explosive wide-grip pullup, keeping your feet together in front of your body. Lean back slightly and try to pull the bar to your midsection. You should aim to pull progressively higher with each set, getting further and further above the bar. BAND-ASSISTED MUSCLEUP 5 X 5 REPS, 90SEC REST Secure a band…

Getting a little heavier after high school is normal for many young adults. After quitting rugby and picking up a few unhealthy habits, Yanga Ngcayisa looked on track to follow the norm. But the 22-year-old Wits student was not going to become a stereotype. Instead, he decided that it was time to get back in shape and shed an incredible 34kg in just six months. 1 THE PROBLEM “As a prop in my high school rugby team, it was normal for me to be the “big guy” and I had accepted that I would be fat my whole life. But at the start of 2019, I stopped playing rugby. I fell out of love with the game and found myself clueless about what I wanted to do with my…

OUR PANEL OF EXPERTS: Andrea Papas, msc nutrition & exercise science Head Coach of Spartan Nutrition Monique Piderit, registered dietitian Dietitian for Nutritional Solutions Simone Singery, registered dietitian Dietitian for Daily Dietitian DANPRO LOW FAT STRAWBERRY YOGHURT DanPro strawberry yoghurt packs in 10g of protein per 150g and is made for men who live active lives. It's a source of all nine essential amino acids which help build muscle and aid recovery. Plus, it's the only product supported by the Sports Science Institute of SA. Woolworths Mushroom Biltong "High in protein and fibre, it's a nice snack, especially for the vegans and vegetarians out there," says Papas. Mushrooms are also the only source of vitamin D you will find in the produce aisle. Winner! Nature's Choice Powerhouse Mix Nutrient-rich, high…

STAFF CHOICE DOOM ETERNAL SAMSUNG S20 ULTRA Smarter, stronger and sleeker. Three words that sum up Samsung’s latest flagship device. With a whopping 108-megapixel camera, the clarity is second to none and although the 100-times Space Zoom (and 8K video) is completely unnecessary, there’s no reason not to have it – because why wouldn’t you want to capture anything, from anywhere at any time? The gamechanger: its Single Take feature allows you to capture one shot and then automatically edits it into a variety of post-ready options: from feature images to videos, to Gifs – get ready to have some fun. R26 999, takealot.com KLIPSCH: THE SIXES, POWERED MONITOR SPEAKERS Let’s take things back to your grandad’s days, where he’d sit in his listening room (read: formal lounge) for hours…

Long gone are the days when a young man would walk into a job straight out of school because his dad knew a guy and stay in the company until he retired, with full pension, four decades later. In today’s socioeconomic climate, finding a job is tough. In 2019, South Africa’s unemployment rate stood at 29 percent. So it’s no surprise that those who do receive a regular income will go above and beyond to stay employed.* Data collected by Oxford University shows that South Africans have some of the longest working hours in the world. But, according to the International Labour Organisation, despite these long hours, our rates of productivity are far lower than in other countries. Which begs the question: are we just lazy? Or is there something…

A shortage of doctors in SA has led to physicians burning out quicker than most. Professor Bernard Janse van Rensburg, former president of the South African Society of Psychiatry, says doctors are 2.5 times more likely to die by suicide. In recent years, studies have highlighted the mental health issues faced by doctors in a bid to scrap the stigma surrounding this very real plight. In Australia, physician Dr Geoff Toogood started the Crazy Socks for Docs campaign to address this stigma and let doctors know that it’s okay not to be okay. Dr Stefan van der Westhuizen, a medical officer at Khayelitsha Hospital in Cape Town, was an intern when he burnt out for the first time. “When I was a student, there was a big stigma around the…

The world’s top chefs can strike the perfect balance of flavours and textures, but when it comes to finding balance outside the kitchen, well there’s barely time for that world to exist. Running a (great) restaurant is an all-consuming pursuit. For 16 hours a day, being a chef demands all your attention. And not that mindless, tapping-data-into-spreadsheets kind of attention. It’s demanding in every way – physically, mentally, emotionally and creatively. And the next day, you have to wake up and do it all over again. It’s no surprise that those who thrive in the profession despite the odds – it’s estimated that up to 95% of eateries fail in their first year – possess a relentless passion and drive. Wesley Randles is one of those guys. He is (was)…

If our “fatness” is determined by the gap between the calories we eat and how many we burn, then surely actively burning more should make us lose weight? But this isn’t always the case, since the more we move, the more we want to eat. There’s more to it than a post-gym treat. Studies on military cadets have shown that these hunger spikes occur around two days after tough exercise. To make things worse, when calorie intake is reduced, physical activity drops, too: we are inclined to run a little slower, to drive rather than walk. This is hard-wired within us: our bodies really don’t like losing weight. Yet most studies show that diet and exercise beat diet alone. This might seem at odds with what you’ve just read. Exercise…

AS I WRITE, WE ARE JUST PAST THE HALFWAY mark of lockdown. Holed up in our homes, South Africans have been doing our bit to flatten the COVID-19 curve. There’s no doubt the world around us is changing quickly. And as a result, our attitude and approach to training will probably never be the same. Group training sessions in a physical space have been replaced with home workouts, online yoga and daily challenges (#tshirtchallenge, #30secondchallenge). Celebs and fitness pros are sharing their hard-earned advice on social media accounts, for free. (Seriously, thank you). Plus, with this issue you’ll find a bonus 32-page Home Training booklet to turn the tailend of quarantine into getting lean. There is something about being confined to our own private spaces that has brought out the…

1 SQUAT PULSE 5 Rounds 40 seconds on / 20 seconds rest Start standing with your feet wider than your shoulders. Squat down, stand up halfway, squat down again. Repeat. 2 SHUTTLE SPRINT 5 Rounds 40 seconds on / 20 seconds rest Place two cones 15 metres part. Sprint back and forth between them as fast as you can. 3 FORWARD HOP 5 Rounds 40 seconds on / 20 seconds rest Stand tall, hands at your sides. Bend your knees into a semi-squat and hop forward, landing softly with knees slightly bent. Shuffle back to start. Go again. Instagram @menshealthza Twitter @MensHealthZA Facebook MensHealthSA See all the stories featured by scanning the QR code.…

In order to reveal your abs, you don’t just need to build them, you also need to get rid of that layer of belly fat that’s covering them up. And that ultimately means going back to basics: following a healthy diet and getting enough exercise. Yep, it has to be both. Sorry if that comes as a disappointment – we don’t write the rules. Know those rules, however, and you can game them. Making your diet and training programme work in synergy, rather than struggling against one another, is your route to maintaining strength, improving your fitness levels and increasing your fat burn. All you need to do is slow down strategically: if you keep your heart rate down, your body will select fat as its primary fuel source. With…

START HERE 01 STRONG START Reach down to the bar with your feet at shoulder width. Bend your legs and contract your shoulders to engage your lats and help to keep your back straight. 02 LIFT OFF Drive your feet into the floor and stand up straight. Keep your back engaged by imagining you’re trying to snap the bar in half. Lower under control. 03 KICK OUT Keep hold of the bar and jump your legs back into a pressup position. Grip the bar tight, then do a pressup: tuck your elbows in, touching your chest to the barbell. 04 DON’T LET GO Once back in a high plank, jump your legs back up to the bar and reset your deadlift stance by keeping your feet…

1 TRIGGER: An urge arises The smell of chips drifts through the food court; pepperoni sizzles in a pizza advert. Your senses lead to your brain retrieving memories from your hippocampus and moving them into your working memory. Feel-good neurochemicals dopamine and opioids start to trickle into your reward-focused areas. HOW TO FIGHT IT: If you intervene right now, you’re more likely to resist the temptation. So try to distract yourself by taking a brisk stroll or playing a visual game that commandeers your working memory, like Tetris. 2 DRIVE: Desire swells Your orbitofrontal cortex hops into the game. This region evaluates memory, senses, and current experiences to determine how good the decision is to ingest chocolate or Doritos. The drive to repeat a past pleasant experience grows…

A blended orgasm sounds like a fruity drink you’d get at a poolside bar in Thailand. But it’s actually the wild frontier of sex – beyond the wall, and then some. “The climax is stronger and longer, because the pleasure is coming from more than one area...” That’s because the clitoris, that bud at the top of her vulva, is just the tip of her erogenous network. “The clitoris extends inside the vagina and pelvic floor, branching into a wishbone shape,” says sex therapist Jenni Skyler. And with the help of functional magnetic resonance imaging (fMRI), experts have found a handful of other feel-good hot spots: the G-spot, the nipples, the booty and even the elusive “O-spot” and “A-spot.” A blended orgasm brings in sensations from one (or more!) of…

1. STAMINA “Running a business is ten times harder than you can ever envision. You have to have grit. I don’t know a single successful entrepreneur who doesn’t have grit in reserves. It’s not going to happen overnight. So, however long you think something is going to take, times that by three.” 2. STRATEGY “Talk is cheap. Anyone can mouth off about their ‘great idea’; but what are you going to do in the next three months to take your idea to a tweaked idea to a business plan to potentially raising funds? You’ve got to make it tangible.” 3. GIVE AND GO “You’re not going to get everything right. So, be ready to say: I screwed up, I made a mistake. Don’t fight losing battles. When I started, every…

NOT EVERY NATURAL wellness remedy is derived from cannabis right now. There are plenty of ways to elevate your body’s own happiness-regulating chemical without the CBD price tag. And between disappearing daylight and the always-on news cycle, you could probably use a boost. Discover eight great no-pharma, no-cannabis options. 1 Take It Outside . . . Research published in the International Journal of Environmental Research and Public Health suggests that feeling connected to the outdoors causes instant physiological changes, including lower blood pressure and a boost in serotonin. Some doctors are even prescribing nature to their patients. You don’t have to sweat – a walk in the park is fine. Just get out there. 2...And Look Around Light-box therapy – using an indoor device that mimics natural light – has…

Quasiem Gamiet is no stranger to burnout. During his career, he’s hit that low point three times. The first time, Quasiem was working at a digital agency. Thanks to his knack for producing incredible work in a short period of time, he was soon handling most of the company’s projects. “There were all these empty promises; a promotion is coming or that we’re going to become a multi-national company. So, I would push myself even harder to try and climb the corporate ladder.” But the late nights and early mornings were unsustainable. To make it through the day, the young designer would knock back copious amounts of coffee and chain smoke packs of cigarettes. In short, his only breaks during the day were wrecking his health. Feeling burnt out, Quasiem…

Getting a new business off the ground takes an immense amount of work. Twenty percent of startups fail in their first month. To ensure his Educational Technology startup, Digemy, was a success, Kobus Louw knew he would have to give the business his all. “I had this saying, ‘balance does not breed brilliance, focus breeds brilliance’,” he says. And that’s what he did. The entrepreneur worked 100 hours per week for ten months. In that time he only took five days off. “When you start your company, it’s just you,” he says. “You have to perform all the functions the startup requires.” Kobus often found himself waking up at 6am with his laptop still on his chest. “I didn’t have any breathing space. There were all these hectic deadlines coupled…

“The only sure thing to fix burnout is rest,” says clinical psychologist Dr Colinda Linde. But if you aren’t able to do that, she suggests doing these things instead: Take micro-breaks. “Ideally you need a few minutes every hour, where you don’t necessarily have to be meditating or napping, but just change the task you’ve been doing. “ Balance work with other activities. “Work is a big part of what we use our day for, but it’s still only one part of what makes up life. If you can make commitments to family and health as well, and stick to them, it balances you out. Be realistic of course, and rather start small, but make sure to keep at it.” Take screen breaks. “As in, all of them, for short…

There’s more to steroids than rapidly swelling muscles, explains Professor Julien Baker from the University of the West of Scotland. This is what goes down when you dose up 01 Once in the bloodstream, testosterone is carried to muscle cells, interacting with the DNA to increase the cells’ ability to grow. 02 Testosterone may also elevate levels ofmood-balancing serotonin in the brain; a shot can act like an antidepressant. 03 As your muscles grow, your tendons and ligaments will struggle under the weight – they haven’t had the chance to adapt. 06 Once the user finishes a cycle, he may struggle to produce natural testosterone, leading to muscle loss and lethargy. The cycle restarts. 05 Eventually, excess testosterone can start to transform into oestrogen. Breast growth and shrinking testicles are…

In its broadest sense, trail running describes any run that isn’t on a man-made surface. There are various subgenres: among them, fell running (short and steep), skyrunning (high and technical) and ultrarunning (very, very long). Tom Evans is good at all of them. Lean, 183cm tall and bronzed, the 28-year-old runner may be relatively new on the professional scene, but he has swiftly become the new poster boy of the fast-growing sport of trail running. I’m good at none. In fact, despite being a section editor of MH sister magazine Runner’s World and fancying myself as one of the fastest on the staff, it’s very rare that I venture off-road at all. And today, I will be racing Evans up a very steep hill on the volcanic island of Fuerteventura…

ELITE STAMINA IN 15 MINUTES In this fast-paced bodyweight session, you’ll improve your endurance and general athleticism by working in all directions. Perform three rounds of these five exercises for 15 minutes of varied, functional training. Get ready to squat, press, lunge and jump your way to a body capable of excelling in any fitness challenge. 01 \ SQUAT HOOK 40SEC WORK, 20SEC REST Standing tall with your fists clenched, drop into a full squat (A). Drive upward; then, just before your legs are fully extended, swing your left arm to throw a hook, twisting your body in the same direction (B). For your next squat, throw the hook with your right hand. Work for 40 seconds, rest for 20 seconds, then move on to the skaters. 02 \ SKATER…

MINIMAL KIT, MAXIMUM MASS All you need is a pair of dumbbells to break through your strength-building plateaus at home. This focused circuit will shake up your training and stimulate lazy muscles by introducing you to innovative exercises that you’ve never tried before. You will earn new growth in record time. Home is where the hard work is, after all. 01 \ KNEELING STAND-UP 30SECON, 30SEC OFF, 5SETS Keeping your lower body under tension will shock your legs into growth. Kneel on the floor, torso upright, holding two dumbbells by your sides (A). Step your right foot forward, then your left, and stand tall (B). Reverse the move, switching legs for rep two. After five sets, it’s time for rows. 02 \ RENEGADE ROW 30SECON, 30SEC OFF, 5SETS Working your…

You could spend the rest of the year lifting weights, but your body doesn’t need that as much as you think. Train smarter, not harder and still torch calories with this bodyweight sweat sesh that’ll melt fat, revitalise tight muscles and layer on the strength you need for the rest of 2020. THE PLAN: Do this workout at least 3 times a week for the next 28 days. Perform the main workout as a 3-round circuit with no rest between exercises. After the final exercise, rest 1 minute. Do each move for 60 seconds in the first round, 45 seconds in the second round, and 30 seconds in the third. THE WARMUP Work through 3 rounds. Squat to Hip Opener Start standing, and drop into a deep squat (a). Stand,…

SOUTH AFRICA HAS THE MUNCHIES. There's been massive growth in on-the-go snacking solutions, according to market research company IRI South Africa. Eating between meals is fine, and even good for you, as long as you pick high-fibre, high-protein, low-sugar options capped at 200 calories. Mindless eating can add unnecessary calories, and many “healthy” snacks on the market are just junk with fancy branding. To cut through the confusion and separate the probiotic chips from the legit, we asked three dietitians for their picks. Just to make sure, we taste-tested their selections to double-check that the award winners will help you fight hunger, build muscle and make your taste buds happy. Read up. Then eat up. Go With the Grain Blend With Benefits Hack Your Hunger…

THE MH VERDICT RICE WINS! This is a close one. In their refined forms, white pasta wins out versus white rice, so save that for your cheat days. In terms of true health, weight loss and performance benefits, however, the fibre and mineral content of brown rice makes it the perfect fuel to feed your fitness goals. Go with the grain.…

G-SPOT BEST FOR: WHEN YOU’RE NEW TO BLENDING The G-spot is the OG of erogenous zones. Find it by inserting one or two fingers into her vagina and hooking them up toward the belly button; you’re looking for a textured patch right behind the pubic bone. A combo of G-spot and external clit action is the easiest way to create a blended orgasm. Start by stimulating the external clitoris with your fingers or tongue, and then, when your partner is aroused, add G-spot stimulation. You can use a toy designed to hit that feel-good region (don’t forget the lube!) – or use your other hand. Once you find it, try different massaging motions (circles, up and down) to see what she likes. GET AN ASSIST: Massage her G-spot with a…

“Nobody likes shoulder and back hair, so best to get ridofit.” Manscaping. If you think it’s only swimmers, triathletes and metrosexuals who choose to tame their body hair, think again. When it comes to fluff below the neckline, new research by VSforMen has found that 70 per cent of Australian Millennials and Gen X women prefer men to trim their body hair rather than shave it off or leave it to run wild. Interesting, huh? But before going to town on your body hair, it’s worth knowing that hair trimming and removal are different for all body parts. Let’s not beat around the bush: what works for one area might be a hard no for another. Wondering where to start? Take a seat, Wolverine. We’ve got you covered. Chest Hair…

MAY Battle burnout and slash stress with our MH-certified research and expert advice. 1 THE GUM DOWN The ultimate stress-busting tool? Gum. Well, maybe. While studies on the cortisol-cutting properties of this everyday chew are few and far between, the latest research does suggest that a strip of minty freshness could help calm you down. In a paper published in the Journal of Prosthodontic Research, researchers asked a group of healthy men to tackle a set of arithmetic calculations for 30 minutes. Then, these guys were asked to chew on gum for 5 to 15 minutes. The researchers collected saliva samples to test cortisol levels. Their findings: those that chewed on gum longer noted a significant decrease in the stress hormone compared to the quick chewers. (Studies have also…

Even at a calorie deficit, Siv managed to muscle through daily 60-minute strength training sessions packed with savage supersets. Want to ramp up your next session? “Full body supersets are the order of the day,” says Bruce Benjamin, who guided Siv through the final two months of his training. Bruce’s goal was to help Siv retain muscle while blitzing fat. For the supersets: “Form is key. So, never sacrifice it in favour of intensity.” Perform the reps listed for each move, completing each move within a superset immediately after each other, before resting for 90 seconds. TIME: 60 MINUTES ROUNDS PER SET: 5 REPS PER MOVE: 16 SUPERSET 1 Decline Chest Press Upright Row EZ Bar Weighted Squats SUPERSET 2 Incline Chest Press Front and Lateral Raise Weighted Reverse Lunges…

American social psychologist Christina Maslach, who pioneered research into the phenomenon, developed the Maslach Burnout Inventory which has since been used to diagnose those suffering from the big B. It’s characterised by three main dimensions: 1. Feeling exhausted (both physically and mentally) 2. A sense of cynicism (feeling emotionally distant from your work and colleagues) 3. A reduced sense of professional efficacy And while burnout happens to individuals, it’s not their fault. Over the years Maslach has argued that too much emphasis is placed on what is wrong with the individual instead of looking at their work environments. In a seminar at the 2018 DevOps Enterprise Summit in Las Vegas, Maslach spoke about how employees were often too scared to admit they were tired or struggling. These employees felt they…

For most of his life, Tyron Hatch was coasting. He performed well academically and excelled at sport. “I never really knew what stress was.” Even when he started working, he managed the workload with relative ease. Then he moved to Cape Town to become a full-time personal trainer. He loved every moment of it. But being paid an hourly rate, he found he never wanted to take breaks. “You don’t think, let me plan for when I go on holiday. It was just all about the money.” And then he opened his first gym. The leap from PT to gym owner was a game changer. There was so much more to think about. “My business partner and I had to chase down our own leads and manage the daily running…

What Happens When I Lose Weight? Think about it in terms of gains, not losses. Dropping a little excess body fat can give your health markers a lift on multiple levels 01 Losing game When your body requires more energy than you’re putting in, it breaks down the molecules in fat cells to burn them for fuel. Most of what you “lose” is exhaled as carbon dioxide, while the rest is lost as water. 02 The Slow Burn Quick weight loss causes your metabolism to drop, as your body fights to conserve energy. But that doesn’t mean you’re doomed to a life of lentils. Try intermittent fasting: a study in Plos One noted an increase in calorie burn among men who ate larger meals, less…

Myth 01 You Can Trust the Numbers on the Packet If you want to know how many calories there are in Kauai’s Princess Wrap, you can find that information on the company’s website: it’s 765kcal. The specificity of that figure is designed to reassure you – a pinch more than 700kcal, not quite breaking 800kcal. But how accurate is this? After all, your mayo was dished out in spoonfuls, not calibrated on precision scales; that chicken was measured in pieces, not square centimetres. And rightly so: it’s a wrap, not a scientific equation. But this does make fussing over your exact macro intake a waste of headspace. We don’t know how Kauai stacks up, but research suggests that many food chains fall short when it comes to accurate reporting. In…

GROUND Read the terrain. Plot the best route up and down the hill. You’re looking for hard, even surfaces. FEET When you’re running uphill, adopt a short, bouncy stride, landing on your forefoot. Efficiency trumps speed. HIPS Try to maintain a neutral pelvis and a strong, upright posture. This will help you to suck in more oxygen. ARMS Remember to keep your shoulders relaxed, with your elbows driving backward to give you more power. EYES Divide the trail into chunks – the next tree or rock, rather than the summit. It’s psychologically easier that way.…

GIVE FAT LOSS A NEW SPIN Grab a rope and take on the tried-and-tested Tabata protocol of 20 seconds on, 10 seconds off to shift your weight loss up a gear. Simple in its structure but highly effective, the smart combination of fast feet and dynamic bodyweight moves will earn you the metabolism-spiking results you truly deserve – and all in an efficient 16 minutes 01a \ SKIPPING ROPE 4 SETS, 2 ROUNDS Just 15 minutes of skipping can burn more than 250kcal, making it the most efficient conditioning exercise for fat loss at home. Grab a rope (A) and flick it over your head, clearing it with small jumps (B). After 20 seconds, drop the rope and rest for 10 seconds, then start your squat jumps. 01b \ SQUAT…

01 / VITAMINS SPINACH To reap the full benefits, pair with a bell pepper. This improves nutrient absorption to top up your levels of minerals such as iron, stopping fatigue in its tracks. 02 / VITAMINS SHIITAKE MUSHROOMS These will boost your plate’s volume without adding calories. Plus, their beta-glucans help control your blood sugar levels to reduce cravings. 03 / PROTEIN GRASS-FED BEEF Quality is king for your red meat. Sure, it’ll fill your protein quota, but it’s also rich in conjugated linoleic acid – key for retaining muscle when you’re in a calorie deficit. 04 / FATS AVOCADO Sunday brunch is still on. Fibre-rich avocado curbs cravings to keep you sated, while its high potassium content helps to replenish electrolyte stores post-workout. 05 / VITAMINS RED BELL PEPPER…