Fitness trainers and nutrition specialists are quick to tell people what to eat before and during exercise. More so if they are preparing for extreme events, such as the Comrades Marathon or Iron Man. What is eaten after training sessions is also important. Don’t even think about store-bought smoothies, says Azza Motara, a "real-food" dietitian in private practice in Lakefield, Benoni. She defines real food as nutrient-dense, whole foods with zero or minimal human interference in production. This does not include foods with ingredient lists or labels touting various health benefits. "Most store-bought smoothies are too high in sugar and other carbohydrates. You are better off making your own smoothies from scratch," she says, preferably with a protein base. They should be more green than fruity. Motara says a few berries are fine in a smoothie as they are low in fructose (fruit sugar). She recommends fibrous green vegetables, such as kale, spinach and other leafy veggies. She also a...

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