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The answer desk, sorted the way people shop and train: protein, creatine, collagen, the session before a workout, and the rules around all of it.
ProteinWhey concentrate, isolate, casein and mass gainers: how much protein you need, what a fair price per 30 g of protein looks like in South…CreatineThe most researched supplement in sport: dose, loading, safety, myths and the real cost per 5 g serving at South African retailers.CollagenBovine vs marine, powder vs capsules, what the skin and tendon trials actually show, and what 10 g of collagen should cost in South Africa.Pre-workoutCaffeine, citrulline, beta-alanine and the stimulants to avoid. Doses that work, doses that are only marketing, and how to read a South…Amino acidsGlutamine, BCAAs, EAAs, beta-alanine and citrulline: which single amino acids earn their place and which are covered by the protein you…Hydration and enduranceElectrolytes, gels and carb drinks for Comrades, Two Oceans, the Cape Town Cycle Tour and training in South African heat.Vitamins and mineralsVitamin D, magnesium, omega-3, iron, zinc and multivitamins: who actually needs them, which forms absorb best, and what they cost at…WeightFat burners, protein for satiety and what the evidence says about losing fat without wasting money or risking your health.Women's healthProtein, creatine, iron, collagen and supplements in pregnancy, perimenopause and menopause, written for women rather than adapted from…Healthy ageingProtein, creatine and vitamin D for strength after 50, joint support and the supplements older South Africans should be careful with.Plant-basedVegan protein powders, B12, iron and omega-3 from algae: what plant-based South Africans need to cover and what it costs.Safety and regulationHow supplements are regulated in South Africa, SAHPRA Category D, anti-doping risk for school and professional athletes, contamination and…Buying guideWhere to buy, how to compare price per serving, how to spot fakes and grey imports, and how Dis-Chem, Clicks, Takealot and brand shops…By sportRugby, running, cycling, CrossFit, swimming and school sport: what to take, what to skip and what keeps you on the right side of…