Lize Esterhuysen is a registered Dietitian with a special interest in sports nutrition.
She completed a sports nutrition course through the Association for Dietetics in South Africa (ADSA) and a triathlon nutrition course from Jeffrey Rothschild.
15/04/2026
🌟Wellness day at George Municipality🤩
Very well organised and busy day even with the rain today!
Today's topic was Easy Swaps, takeaway VS healthy meal in terms of energy and price and lastly how to easily see how well hydrated you are!
Two Oceans Marathon
Lentil Wraps🌯
Simple, nourishing alternative to regular wraps.
Naturally high in plant protein and fibre, helping you stay fuller for longer and supporting stable energy levels. They’re also rich in non-haem iron, folate and magnesium, which support overall health and muscle function.
Another bonus? Lentil wraps are budget-friendly, and an easy way to add more legumes to your meals. Fill them with your favourite veggies and protein for a balanced, wholesome meal. 🌱
Recipe provides 6 small wraps:
•75g Lentils
•180ml stock (I used chicken stock as I made chicken wraps)
05/03/2026
https://georgesportsdietitian.my.canva.site/
Sports Dietitian Sports Dietitian in George.
Fueling snack idea: Date Balls
Packed with simple, nourishing ingredients:
• 1/2 cup Oats – to provide steady energy. Give or take 1 Tbsp oats depending on what nut butter you use.
• 75g blended Dates – naturally sweet and rich in potassium and antioxidants. Provides extra energy through Fructose
• 30g Nut butter – provides healthy fats and a bit of protein
• Cocoa – contains antioxidants and adds a delicious chocolate flavour
A wholesome, quick energy boost before or during exercise/race.
Simple ingredients. Real food. Great taste.
27/02/2026
🎉High Protein Flapjacks from Just Protein🥞
See the breakdown of ingredients, macronutrient content and price for 1 serving VS 1/2 serving 👏🏻
Quick, easy and very tasty!
Info includes all ingredients🎉🥳
Something from the kitchen - Cooking something good today 🥞
Just Protein Flapjacks❤️
Truly amazingly tasty, perfect for a high protein, low fat meal option.
The serving size was too much for me, so I had these flapjacks over two meals. More on this with my next post.🎉
Have you tried these? Let me know what you think☺️
Cocoa and milk make for an excellent quick and easy post-workout snack that is both delicious and beneficial for muscle recovery. The combination offers a good balance of protein and carbohydrates, essential for replenishing glycogen stores and aiding in muscle resynthesis after exercise. Milk provides a high-quality protein source, rich in essential amino acids necessary for muscle repair, while cocoa adds a touch of flavour and antioxidants, which can help reduce exercise-induced oxidative stress. This simple yet effective snack is not only nutritious but also incredibly easy to prepare, making it a convenient option for those on the go. Whether enjoyed as a chilled drink or a warm treat, cocoa and milk can be a delightful addition to your post-exercise routine, helping you recover and refuel efficiently.
13/11/2025
✨ Your body runs on rhythm — not routine.
Throughout your menstrual cycle, your hormones shift in ways that affect your energy, mood, cravings, and workout performance.
Instead of fighting it, you can fuel and adjust your training in sync with it!