Stuartnutritionandperformance, 10 Robben Street, Langebaan (2025)

19/09/2025

One of our clients insisted on bringing us her homemade protein bars — she swore they were ‘very good and that they keep her going.’ Of course, before we got excited, we had to double-check the Calories and macros (because at Stuart Nutrition & Performance we don’t mess around with numbers).

And you know what? She was right. I tested them myself, and they were amazing.
A strong homemade competitor to store-bought protein bars.
These peanut butter oat protein bars are simple, affordable, and packed with nourishment:
Around 156 kcal | 654 kJ per bar
9–10 g protein
Made from whole food ingredients
They don’t have the same rock-solid consistency of commercial bars (no emulsifiers or preservatives here), but they hold together well and taste wholesome. Think of them as a batch-prepped solution: quick to make, easy to grab, and perfect for pre-workout fuel or a steady-energy snack throughout the day.

For students, busy professionals, or anyone looking for a reliable, budget-friendly option — these might just be your new favorite.

14/09/2025

Happy Birthday, Adél! 🎉

Today we celebrate not only your birthday but also the incredible journey you’ve walked with us at Stuart Nutrition and Performance. Over the past few years, you’ve shed more than 20 kilograms of body fat, built lean muscle, and embraced true food freedom.

What inspires us most is that your transformation didn’t end with reaching your goal. You’ve maintained your healthy weight and shape for over a year while living life without restriction or deprivation — the ultimate sign of sustainable success.

Now, as we look ahead to Version 2.0, we couldn’t be more excited to support you in this next chapter. Your discipline, positivity, and dedication inspire not only your family but also nearly every client — and certainly every coach — here at Stuart Nutrition and Performance.

From all of us: Happy Birthday, Adél de Jager! May this next year bring even more strength, joy, and fulfillment — inside and outside the gym and CrossFit. 🩷

12/09/2025

‘I can’t even look at carbs without gaining weight.’
Heard that before?

Let’s get real:
• Lay’s Chips → ~59% Calories from fat
• Donut → ~49% Calories from fat
• Croissant → ~47% Calories from fat
• Cookie → ~36% Calories from fat
• Pizza → huge fat load, plus refined carbs

These aren’t ‘just carbs’. They’re fat + carbs together = energy dense = easy to overeat.
Pure carb foods (like fruit, potatoes, rice, oats, beans) are lower in energy density, more filling, and usually come with fibre & nutrients.
Stop blaming carbs. Start looking at the overall Calorie density of the foods you’re eating.

11/09/2025

My fellow South Africans (although not limited to SA), if you know, you know…

Pumpkin fritters (pampoen koekies) are a nostalgic classic — but the traditional version usually calls for refined flour, butter, sugar, full cream milk, and frying oil, adding up fast to around 100–150 Calories per fritter. Tasty, yes. Waistline-friendly? Not so much.

We’ve got good news for you.
Here’s a Low-Calorie, High-Protein Pumpkin Fritter Recipe that keeps the flavour and texture, but replaces the heavy stuff with pumpkin, whey protein, egg whites, oat flour, and smart sweeteners.

This isn’t just a sweet treat. With its balance of protein, carbs, fats, and fiber, these fritters are macro-friendly enough for breakfast, lunch, dinner, or even pre-workout fuel. Eat the whole batch or just 2–3 at a time — you’ll get nutrients and satiety without the sugar overload.

06/09/2025

Client Transformation: Louis Barber

Meet Louis—our local barber, originally from Algeria, and one of the kindest souls you’ll ever meet. If you live in town, you probably know him, and I’d bet 99% of people would agree he’s built not only a stellar reputation behind the chair, but also as a genuinely good person.

When Louis joined Stuart Nutrition and Performance, he weighed 72.5 kg. At first glance, he didn’t appear to carry much visible fat—but beneath the surface, he had significant visceral fat and very little muscle mass. That’s why we made the strategic decision to reduce his visceral fat through body recomposition (losing fat while gaining muscle), creating the runway we needed for a productive gaining phase (bulk). His lowest recorded morning weight dropped to just under 70 kg.

Fast forward: through consistency, dedication, and rarely missing a session, Louis gradually transformed his physique. Today, he weighs 78.6 kg, and skinfold calipers show he’s carrying slightlyless fat than before. That means he’s built over 6 kilos of lean muscle mass—naturally, without PEDs.

This didn’t happen in weeks or months. It’s the product of a long-term, evidence-based approach:
Structured training.
A precise nutrition plan.
Relentless consistency.
What you see here is real progress—the true impact of adding six kilos of muscle to a physique.

We’re now deep into our second bulk, still in a great body fat range, and with biomarkers looking strong. At some point, we’ll pull back for a cut—but right now, the focus is to make sure we leave nothing on the table when it comes to muscle growth.

The best is still to come—stay tuned.

05/09/2025

‘Yes coach, I had high protein, salad, and just a small piece of bread…’

Here’s the reality:
This is actually a very high-fat meal. Most people would consider it a healthy, high-protein option — and yes, it does contain a good amount of protein. But over 56% of the Calories come from fat, and nearly half the total comes just from the wors and chop. The bread on its own makes up only ~9% of the total Calories. With butter, it comes to about ~13% of the total. Yet the bread is usually the first thing people blame, not the fats hidden elsewhere.

Now compare that to the alternative plate I laid out:
Lower in Calories (~1,280 kcal vs ~1,445 kcal)
Far higher in protein (115 g vs 78 g)
Balanced macros (36% protein, 33% fat, 30% carbs)
Packed with fibre, micronutrients, and serious volume
Spray-and-cook only, minimal hidden oils
And here’s the kicker: most people won’t even be able to finish it. It’s that much food. In fact, you could probably cut the Calories in half and still end up with more food volume than the first plate.

The point?
Stop blaming the bread. Start looking at where the real Calories are hiding — fatty cuts, sausages, mayo, butter, oils.
When fat loss (or even weight maintenance) is the goal, Calories always come first, with macronutrient balance a close second. Food choices then matter for satiety, enjoyment, fibre, and micronutrients. And while bread can be an issue, it usually gets far more blame than it deserves — the hidden fats on your plate are often the real culprit.

03/09/2025

Thought we’d share one of our client meal options so that you can actually get an idea of what our clients typically eat whilst losing fat.

Elize has lost nearly 60 kg and—most importantly—has maintained that transformation for over a year. One of the overlooked parts of a fat loss journey is maintenance, and Elize is living proof that with the right structure and habits, long-term results are possible.

Here’s a look at one of her dinners from her fat loss phase, carefully designed to hit her targets while staying enjoyable and sustainable:
Dinner (2,572 kJ | 621 kcal)
150 g roast beef (rump, lean)
150 g potatoes (with skin)
200 g cauliflower (mashed with the potato for more volume and fiber)
50 g mushrooms
1 spring onion (tops)
60 ml Clover cream (ultra pasteurized)
100-200 ml Woolworths beef stock

Why this meal works
High Protein (55 g): Essential for muscle retention and satiety
Balanced Carbohydrates (34 g): A moderate serving of carbs before bed can support better sleep quality and fiber for digestion and fullness
Healthy Fats (27 g): Adds flavor and improves meal satisfaction
High Volume & Fiber: Cauliflower and potato mash provide bulk to keep portions satisfying without overshooting Calories

This is a strong example of how thoughtful meal planning can help you stay full, support digestion, and keep fat loss sustainable.

Fat loss is only step one. Maintenance is where true success lies.

29/08/2025

Client Spotlight: Laurinda

When Laurinda joined SNP, she weighed 105.6kg. She had already lost a lot of weight on her own, but like so many, she hit a wall. She and her sister had tried every diet under the sun—yet nothing lasted.

We started with nutritional coaching only—just diet. But as the kilos dropped, Laurinda realised she didn’t want to lose muscle in the process. She wanted strength, bone health, and resilience—not to become frail or under-muscled.

So we moved her to full coaching. Her high-paced life left no time for a gym, but we can almost always make a plan. In her case, it was a pair of adjustable dumbbells from Takealot. With just those, we built a complete, evidence-based strength and hypertrophy programme—neglecting zero muscle groups.

Today, Laurinda is thriving at 68–70kg! We’re now in the vital stage of maintenance—what we call ‘the diet after the diet’. This is where the real transformation sticks: flexible restraint over rigid restraint, focusing on body confidence, and a lifestyle that isn’t chained to a meal plan.

Her results speak louder than words. We couldn’t be prouder of her dedication and consistency. And while her sister is still on her journey—not far from her own incredible success—today we celebrate Laurinda’s amazing achievement!

29/08/2025

Client Spotlight: Laurinda

When Laurinda first joined SNP, she weighed 105.6kg. What makes her journey even more remarkable is that she had already lost a significant amount of weight on her own—but like so many, she eventually hit a wall. She and her sister had tried every diet under the sun, yet nothing ever seemed to last.

Today, Laurinda is thriving at 68–70kg! We’re now in one of the most important (and often overlooked) stages of the process: maintenance. This is what we call “the diet after the diet.” Here we focus on flexible restraint instead of rigid restraint, building lasting body confidence, and learning how to handle life without being chained to a strict meal plan. Because let’s face it—life is unpredictable, and sustainability is everything.

Her transformation speaks louder than words, and we couldn’t be prouder of her dedication and consistency. While her sister is still on her own journey with us—and not far from her own amazing transformation—today we celebrate Laurinda’s incredible achievement!

28/08/2025

Pseudo-experts love to weaponise the word ‘chemical’…

Stuartnutritionandperformance

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