Midwell Dietitians by Rene Jv Rensburg

Midwell Dietitians by Rene Jv Rensburg Registered Dietitians in Middelburg, offering online consults too. For sustainable lifestyle change.

28/04/2026

Almond milk = “healthier”? Not so fast 👀

🥛 Almond: ~1g protein | ~30 kcal
🥛 Dairy: 7–8g protein | ~70–100 kcal

Yes, fewer calories…
But 7x less protein 🚨

👉 Protein = satiety + muscle retention + higher thermic effect (you burn more calories digesting it)

So you stay fuller, longer ✔️

If you’re not lactose intolerant, almond milk isn’t the upgrade… it’s just lower protein 🤷‍♀️

Choose for your goals, not the hype 💛

Well done Telanie de Beer ! Jy werk hard en jy is n inspirasie!!!!
21/04/2026

Well done Telanie de Beer ! Jy werk hard en jy is n inspirasie!!!!

Here is a comprehensive summary on nutrition for endurance athletes ✅If you’re training hard but not seeing results… you...
21/04/2026

Here is a comprehensive summary on nutrition for endurance athletes ✅

If you’re training hard but not seeing results… your nutrition might be the missing piece 👇

1. Pre-training fuel
Match your carbs to your session.
Short session = small top-up
Long/hard session = more carbs
Under-fuelling = low energy + poor performance.

2. During training (90+ mins)
✔️ 30–60g carbs/hour (1–2 hrs)
✔️ 60–120g carbs/hour (long sessions)
Fueling during training helps you maintain intensity and avoid burnout.

3. Recovery = results
✔️ Carbs to refuel
✔️ Protein to repair
✔️ Eat within 1 hour post-training

4. Hydration matters
Even slight dehydration affects performance.
Stay consistent and consider electrolytes for longer sessions.

5. Carb loading (events 90+ mins)
Increase carbs 1–2 days before to maximise energy stores and avoid hitting the wall.

6. Supplements (if needed)
Caffeine, electrolytes, and nitrates can help — but only if your basics are in place.

Train hard, but fuel smarter 🤍
If you want a personalised plan for your training and goals, book a consult via the link in our bio.

20/04/2026

Women lose muscle, strength, and metabolic efficiency with age.

Creatine is one of the simplest, safest tools to support strength, function, and healthy ageing.

Evidence-based. Practical. Effective.

SportsNutrition

5 easy overnight oats recipes 🥣Healthy, simple, and perfect for busy mornings.Because let’s be honest… mornings are hect...
17/04/2026

5 easy overnight oats recipes 🥣

Healthy, simple, and perfect for busy mornings.

Because let’s be honest… mornings are hectic 😅
And when you’re rushed, nutrition is usually the first thing to go.

That’s exactly why we love simple, structured options like this 👇

✔️ Prep the night before
✔️ Grab and go
✔️ Balanced, filling, and satisfying
✔️ No decision-making in the morning

Small habits like this = consistency
And consistency is where real results come from.

If you’re tired of overthinking meals or not knowing what to eat…

Our digital recipe book is designed for exactly this 👩‍⚕️
Simple, practical meals that actually fit into your life.

No extremes.
No complicated ingredients.
Just real, balanced nutrition.

Head to our online store to get yours .... www.midwell.co.za🤍

Omega-3… one of the most underrated foundations of your health 👇Not just for “heart health”… but for so much more:✔️ Sup...
15/04/2026

Omega-3… one of the most underrated foundations of your health 👇

Not just for “heart health”… but for so much more:

✔️ Supports brain function & focus
✔️ Helps reduce inflammation
✔️ Supports hormone balance
✔️ Aids recovery (especially if you train)
✔️ Can support skin & overall wellbeing

But here’s the thing… quality matters 👀

That’s why we love Natroceutics Omega-3 Purified
✔️ Highly purified
✔️ Better absorption
✔️ Clinically aligned dosing
✔️ Free from unnecessary fillers

Because when we recommend supplements, it’s never random…
It’s strategic, evidence-based, and personalised 💛

Supplements don’t replace good nutrition —
they support the gaps when needed

If you’re feeling inflamed, low on energy, or just not quite yourself… this might be one of the missing pieces.

Want to know if it’s right for you?
👉 DM us “OMEGA” and we’ll guide you 🤍

14/04/2026

15g sugar… and suddenly everyone is concerned 👀
But let’s put this into perspective.

A cup of coffee with 2–3 teaspoons of sugar?
That’s already around 10–15g sugar…

👉 with zero protein and very little nutritional value.

This high-protein drink?
✔️ 22g protein
✔️ Supports recovery, satiety, and muscle maintenance
✔️ A practical, convenient option when used correctly

The key question is not:
“Does it contain sugar?”
It’s:
👉 What else comes with it?
👉 How does it fit into your day?

For most people, this is not something to fear — it’s something to use strategically.

Context matters. Balance matters. Understanding matters.

BloodSugarBalance RealNutrition

Doing a little 🥰 calorie comparison on Woolworths rusks…And yes… my fave Carrot & Pecan came in as one of the highest 😂B...
13/04/2026

Doing a little 🥰 calorie comparison on Woolworths rusks…

And yes… my fave Carrot & Pecan came in as one of the highest 😂
But honestly? Still worth every bite.

Here’s the thing most people get wrong 👇
It’s not always about choosing the lowest calorie option.

It’s about:
• Knowing what you’re eating
• Being mindful of portions
• And choosing something you actually enjoy

Because when you enjoy it, you’re less likely to overdo it later.

Food isn’t just numbers.
It’s satisfaction, balance, and sustainability.

So yes… you can absolutely have your favourite rusk ☕
Just make it fit your day.

Tell me — what’s your go-to rusk? 👀

10/04/2026

Always on the run and lunch is a last-minute panic? 👀

Here’s your reminder…
you don’t need more time — you need a better plan 💛

We say this to our clients all the time:
👉 back to the basics.

No extremes.
No overthinking.
Just simple solutions that actually work.

Like this 👇
✔️ Back to Basics shake
✔️ 18g protein
✔️ 15g carbs
✔️ High in fibre
✔️ Grab-and-go sachets (vanilla, strawberry, banana 😍)

All you need:
➡️ Water
➡️ A shaker
➡️ 30 seconds

Done.

Because consistency doesn’t come from perfection…
it comes from being prepared ✔️

Perfect for busy mornings, work days, school runs — real life 🙌

No excuses. Just better choices.

👉 Get yours at www.midwell.co.za

Need help adding it into your plan? DM us 🤍

🔥This is what happens when consistency meets the right guidance.Lida, we are so incredibly proud of you 🤍This transfor...
09/04/2026

🔥

This is what happens when consistency meets the right guidance.

Lida, we are so incredibly proud of you 🤍

This transformation is not just about what you see on the outside…
It’s about:
• Showing up, even on the hard days
• Building strength, physically and mentally
• Learning how to fuel your body properly
• Creating habits that actually last

No extremes.
No quick fixes.
Just structure, support, and commitment.

And this is exactly what we love about our collaboration with CrossFit Artaxes —
strong women, doing things the sustainable way 💪

Lida, your journey is inspiring, and this is only the beginning.

Drop a 🔥 in the comments for her!

Getting enough protein doesn’t have to mean shakes all day 😅If you’ve ever thought:“I don’t like protein powder…”“I don’...
07/04/2026

Getting enough protein doesn’t have to mean shakes all day 😅

If you’ve ever thought:
“I don’t like protein powder…”
“I don’t know how to hit my protein…”
“I’m always hungry…”

This is for you 👇

You can easily get ±20g of protein from real, everyday foods:
✔️ Eggs + cheese
✔️ Greek yogurt
✔️ Chicken or tuna
✔️ Cottage cheese
✔️ Salmon
✔️ Even plant options like edamame or tempeh

Simple. Practical. No extremes.

Because protein isn’t just about gym goals…
It helps with:
• Cravings
• Energy
• Muscle support
• Sustainable fat loss

And most women are under-eating it without even realising.

You don’t need to overcomplicate it.
You just need structure.

Save this for your next meal or snack idea 🤍

Address

26 De Villiers Street
Middelburg
1055

Opening Hours

Monday 08:00 - 17:30
Tuesday 08:00 - 17:30
Wednesday 08:00 - 17:30
Thursday 08:00 - 17:30
Friday 08:00 - 17:30
Saturday 08:00 - 11:00

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