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A little bit about me…

I am a passionate sports nutrition practitioner and running coach who just loves to run.

My work is grounded in both formal, evidence-based education and lived experience. I have competed at a high level, navigated the realities of elite training, injury, recovery, and long-term health challenges, and now bring that perspective into my coaching and nutrition practice every day—treating athletes with care, compassion, and understanding.

Alongside my academic background and lived experience, I continue to invest heavily in my development as a practitioner. Learning brings me immense joy, and I will always regard myself as a lifelong student. I am currently part of the Fit Advancement Mentorship with @thealanaragon and an active subscriber to @massresearchreview In a rapidly evolving field like sports nutrition, staying up to date is essential for truly evidence-based practice.

This combination of professional credentials, lived experience, and ongoing learning allows me to support athletes with an evidence-based approach rooted in individualisation, intention, performance, and long-term health—while cultivating enjoyment in being active.

My goal is to help athletes and active individuals learn how to fuel their fire and train with purpose.

If this resonates, reach out to me to learn more about how you can work with me.

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#fuelyourfire #nutrition #runningcoaching #sportsnutritionist #evidencebased

A little bit about me…

I am a passionate sports nutrition practitioner and running coach who just loves to run.

My work is grounded in both formal, evidence-based education and lived experience. I have competed at a high level, navigated the realities of elite training, injury, recovery, and long-term health challenges, and now bring that perspective into my coaching and nutrition practice every day—treating athletes with care, compassion, and understanding.

Alongside my academic background and lived experience, I continue to invest heavily in my development as a practitioner. Learning brings me immense joy, and I will always regard myself as a lifelong student. I am currently part of the Fit Advancement Mentorship with @thealanaragon and an active subscriber to @massresearchreview In a rapidly evolving field like sports nutrition, staying up to date is essential for truly evidence-based practice.

This combination of professional credentials, lived experience, and ongoing learning allows me to support athletes with an evidence-based approach rooted in individualisation, intention, performance, and long-term health—while cultivating enjoyment in being active.

My goal is to help athletes and active individuals learn how to fuel their fire and train with purpose.

If this resonates, reach out to me to learn more about how you can work with me.

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#fuelyourfire #nutrition #runningcoaching #sportsnutritionist #evidencebased

TRAIN WITH PURPOSE. FUEL YOUR FIRE. 🔥🏃‍♀️🏃‍♂️

2026 is the year to stop following generic plans and start training with intention. 🏆

Annie’s Athletes offers fully individualized coaching for runners and endurance athletes. No cookie-cutter programs—every training plan, fueling strategy, and support system is built around the athlete’s history, lifestyle, goals, and long-term health. 🫶

This is about sustainable progress, consistency, and learning how to fuel your fire for the long run—not just for one race.⏱️🏁

If this is the year to invest in smarter training, better nutrition, and long lasting performance, now is the right time to begin. 🙌

Reach out today to get started! 🏃🏾‍♀️🏃🏾‍♂️

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #sportsnutritionist

TRAIN WITH PURPOSE. FUEL YOUR FIRE. 🔥🏃‍♀️🏃‍♂️

2026 is the year to stop following generic plans and start training with intention. 🏆

Annie’s Athletes offers fully individualized coaching for runners and endurance athletes. No cookie-cutter programs—every training plan, fueling strategy, and support system is built around the athlete’s history, lifestyle, goals, and long-term health. 🫶

This is about sustainable progress, consistency, and learning how to fuel your fire for the long run—not just for one race.⏱️🏁

If this is the year to invest in smarter training, better nutrition, and long lasting performance, now is the right time to begin. 🙌

Reach out today to get started! 🏃🏾‍♀️🏃🏾‍♂️

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #sportsnutritionist

I’m grateful to share this powerful testimony from @lmvdwesthuizen — her journey continues to inspire me. Working closely as her nutritionist the past few months and becoming her running coach her has been an absolute privilege. Her dedication, humility, and willingness to grow are the reason she has progressed so far, both in health and performance. ✨

This is what happens when an athlete commits to the process: personalised training, evidence-based nutritional strategies, and a mindset rooted in patience and discipline. Louisa’s story is a reminder that progress is possible at any age, and that structured coaching allows athletes to train smarter, stay healthy, and move toward their goals with confidence regardless of age. 🙌

Louisa continues to define the odds and overcome the obstacles in her way. Despite the health struggles she has had in the past, at the age of 70 she is still performing at a high level and able to compete in endurance sports like marathons and ultra-marathons. 🏃‍♀️

Thank you, Louisa, for trusting me with your journey. I’m excited for everything we are working toward next.🫶

For more information on coaching or nutrition reach out - the link is in my bio 🔗

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #definetheodds #ageisjustanumber #endurance #marathons #ultras

I’m grateful to share this powerful testimony from @lmvdwesthuizen — her journey continues to inspire me. Working closely as her nutritionist the past few months and becoming her running coach her has been an absolute privilege. Her dedication, humility, and willingness to grow are the reason she has progressed so far, both in health and performance. ✨

This is what happens when an athlete commits to the process: personalised training, evidence-based nutritional strategies, and a mindset rooted in patience and discipline. Louisa’s story is a reminder that progress is possible at any age, and that structured coaching allows athletes to train smarter, stay healthy, and move toward their goals with confidence regardless of age. 🙌

Louisa continues to define the odds and overcome the obstacles in her way. Despite the health struggles she has had in the past, at the age of 70 she is still performing at a high level and able to compete in endurance sports like marathons and ultra-marathons. 🏃‍♀️

Thank you, Louisa, for trusting me with your journey. I’m excited for everything we are working toward next.🫶

For more information on coaching or nutrition reach out - the link is in my bio 🔗

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #definetheodds #ageisjustanumber #endurance #marathons #ultras

In this conversation with @makingarunner and @nic_thebio 🎙️, @anniebothma unpack protein — one of the most misunderstood topics in endurance sport. Not because the science is unclear, but because context is so often ignored. ☝️

Before any recommendation makes sense, we first need to ask:
✨ Who is the population?
✨ What is the goal?

In the episode, we explore:
• why protein matters far beyond muscle — from immune function, enzymes production, mitochondrial repair to collagen turnover 💪
• how needs shift with training load, energy availability, age, injury, and diet type 🥗
• the biggest misperception and the most common mistakes endurance athletes make ❌
• plant-based vs. animal-based protein quality 🥦🍗
• timing, distribution, and why the “anabolic window” has been misunderstood ⏱️
• creatine, collagen, glutamine, and other amino acids — what’s worth it and what isn’t ⁉️
• practical strategies to translate the science onto your plate 🍽️

The episode released last night — link in my bio and in my stories 🔗🎧

If you’re ready to improve your fueling, optimise your performance, or get personalised coaching support, reach out. 👇

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #protein #athletes #endurance #runners

In this conversation with @makingarunner and @nic_thebio 🎙️, @anniebothma unpack protein — one of the most misunderstood topics in endurance sport. Not because the science is unclear, but because context is so often ignored. ☝️

Before any recommendation makes sense, we first need to ask:
✨ Who is the population?
✨ What is the goal?

In the episode, we explore:
• why protein matters far beyond muscle — from immune function, enzymes production, mitochondrial repair to collagen turnover 💪
• how needs shift with training load, energy availability, age, injury, and diet type 🥗
• the biggest misperception and the most common mistakes endurance athletes make ❌
• plant-based vs. animal-based protein quality 🥦🍗
• timing, distribution, and why the “anabolic window” has been misunderstood ⏱️
• creatine, collagen, glutamine, and other amino acids — what’s worth it and what isn’t ⁉️
• practical strategies to translate the science onto your plate 🍽️

The episode released last night — link in my bio and in my stories 🔗🎧

If you’re ready to improve your fueling, optimise your performance, or get personalised coaching support, reach out. 👇

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #protein #athletes #endurance #runners

Meal Prep 101: Simple Strategies for Busy Runners 🥣🏃‍♂️🍽️

If you want to train hard, recover well, and keep progressing — you can’t afford to wing it when it comes to fueling. 🥯

This is exactly what I worked on with @runaway.mike as we prepared for his first marathon and now into his next build. His schedule is demanding, but with the right strategies, he’s learned how to fuel consistently, hit his carb targets, and stay on top of recovery — even on the busiest weeks. ✅

What worked?
🍚 Batch-cooking rice, couscous, and pap
📦 Smart storage in labelled airtight containers
🥞 Grab-and-go carbs like flapjacks, banana bread, muffins
🍗 Rotisserie chicken with sauces for easy protein
🍜 Freezer-friendly meals like sweet & sour chicken, egg fried rice, and pasta with mince
🥤 Liquid carbs using Game or fruit juice
🥣 Higher-energy breakfasts with warm milk + protein in porridge

The result?
@runaway.mike crushed his first marathon — strong, healthy, and injury-free. No illness. No under-fueling. Just smart planning and consistent execution. Now he’s ready to tackle another build-up with more confidence and momentum than ever. 💥🏆

Meal prep isn’t about perfection. It’s about fueling consistently, recovering fully, and making your hard work count. 🙌🔥

This is how we do it at Annie’s Athletes. 💪

Need help building structure into your nutrition and meal prep? ☝️

📩 anniesathletes@gmail.com
💻 www.anniesathletes.org
🤍 @annies_athletes

📸 credit @runaway.mike

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #mealprepforathletes #fueltoperform #marathontraining #nutritioncoaching #mealprepideas

Meal Prep 101: Simple Strategies for Busy Runners 🥣🏃‍♂️🍽️

If you want to train hard, recover well, and keep progressing — you can’t afford to wing it when it comes to fueling. 🥯

This is exactly what I worked on with @runaway.mike as we prepared for his first marathon and now into his next build. His schedule is demanding, but with the right strategies, he’s learned how to fuel consistently, hit his carb targets, and stay on top of recovery — even on the busiest weeks. ✅

What worked?
🍚 Batch-cooking rice, couscous, and pap
📦 Smart storage in labelled airtight containers
🥞 Grab-and-go carbs like flapjacks, banana bread, muffins
🍗 Rotisserie chicken with sauces for easy protein
🍜 Freezer-friendly meals like sweet & sour chicken, egg fried rice, and pasta with mince
🥤 Liquid carbs using Game or fruit juice
🥣 Higher-energy breakfasts with warm milk + protein in porridge

The result?
@runaway.mike crushed his first marathon — strong, healthy, and injury-free. No illness. No under-fueling. Just smart planning and consistent execution. Now he’s ready to tackle another build-up with more confidence and momentum than ever. 💥🏆

Meal prep isn’t about perfection. It’s about fueling consistently, recovering fully, and making your hard work count. 🙌🔥

This is how we do it at Annie’s Athletes. 💪

Need help building structure into your nutrition and meal prep? ☝️

📩 anniesathletes@gmail.com
💻 www.anniesathletes.org
🤍 @annies_athletes

📸 credit @runaway.mike

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #mealprepforathletes #fueltoperform #marathontraining #nutritioncoaching #mealprepideas

🚨 The Truth Behind the “Toxic Protein Powder” Headlines🥤

A recent Consumer Reports article claimed most protein powders contain “unsafe” levels of lead — but the panic is misplaced. 🥸

⚖️ The “safety limit” comes from California’s Proposition 65 (1986), a legal guideline — not a scientific standard. The European Food Safety Authority (EFSA) sets safe exposure levels 80–240× higher than those used by Consumer Reports.

🥔🍅 For context: one medium tomato or potato would exceed the same “unsafe” threshold.

✅ If you’re concerned, choose third-party tested products (NSF, USP, BSCG, Informed-Choice).
Consumer Reports data are real — but the interpretation is flawed.

Make decisions based on science, not headlines. ☝️🔬

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #athletedevelopment #performancenutrition #evidencebased #enduranceathlete #marathontraining #fuelyourperformance #athletelife #sportsdietitian #nutritioneducation

🚨 The Truth Behind the “Toxic Protein Powder” Headlines🥤

A recent Consumer Reports article claimed most protein powders contain “unsafe” levels of lead — but the panic is misplaced. 🥸

⚖️ The “safety limit” comes from California’s Proposition 65 (1986), a legal guideline — not a scientific standard. The European Food Safety Authority (EFSA) sets safe exposure levels 80–240× higher than those used by Consumer Reports.

🥔🍅 For context: one medium tomato or potato would exceed the same “unsafe” threshold.

✅ If you’re concerned, choose third-party tested products (NSF, USP, BSCG, Informed-Choice).
Consumer Reports data are real — but the interpretation is flawed.

Make decisions based on science, not headlines. ☝️🔬

💻 www.anniesathletes.org
🤍 @annie_athletes
📩 anniesathletes@gmail.com

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #athletedevelopment #performancenutrition #evidencebased #enduranceathlete #marathontraining #fuelyourperformance #athletelife #sportsdietitian #nutritioneducation

🏃‍♀️ 6 Race Nutrition Tactics for Peak Performance 🏁

Fuel smarter. Perform stronger. 🏆

Every detail matters on race day — from what’s on your plate to what’s in your bottles. These six science-based fueling tactics will help you start strong, stay strong, and finish stronger. 💪

🔹 Start your carb load early
🔹 Arrive well hydrated
🔹 Top off before the gun goes off
🔹 Have a plan and practice it
🔹 But Stay flexible
🔹 Personalize your nutrition

Whether you’re chasing a PB or soaking in the magic of @capetownmarathon this weekend, remember: fueling that fire will allow you to get the most out of yourself on race day! 🙌 🔥

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

Save this post for race weekend, and share it with a fellow runner getting ready for their next marathon or ultra.🏅

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #marathontraining #enduranceathlete #performancestrategy #fuelfortheworkrequired #racefueling #marathonnutrition #capetownmarathon #ctm2025 #carbloading #hydrationstrategy #evidencebasednutrition #nutritionforrunners #racedayready #trainingsmart

🏃‍♀️ 6 Race Nutrition Tactics for Peak Performance 🏁

Fuel smarter. Perform stronger. 🏆

Every detail matters on race day — from what’s on your plate to what’s in your bottles. These six science-based fueling tactics will help you start strong, stay strong, and finish stronger. 💪

🔹 Start your carb load early
🔹 Arrive well hydrated
🔹 Top off before the gun goes off
🔹 Have a plan and practice it
🔹 But Stay flexible
🔹 Personalize your nutrition

Whether you’re chasing a PB or soaking in the magic of @capetownmarathon this weekend, remember: fueling that fire will allow you to get the most out of yourself on race day! 🙌 🔥

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

Save this post for race weekend, and share it with a fellow runner getting ready for their next marathon or ultra.🏅

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #marathontraining #enduranceathlete #performancestrategy #fuelfortheworkrequired #racefueling #marathonnutrition #capetownmarathon #ctm2025 #carbloading #hydrationstrategy #evidencebasednutrition #nutritionforrunners #racedayready #trainingsmart

💥 Caffeine Helps, But Carbs Win!

Caffeine can boost performance — but it’s no substitute for fueling well. 🥯☕️

📊 In a 2025 study by Burke et al., caffeine improved speed and focus by ~2–3%.
But athletes training with high carbohydrate availability still outperformed those on a ketogenic diet — sustaining higher training speeds and better session quality.🏃

🍝 Food builds the foundation.
☕ Supplements fine-tune the details.
🔥 Fuel first. Perform better.

Reference: Burke, L. M., Merrell, L., Heikura, I. A., Civil, R., Sharma, A. P., Leckey, J. J., & McKay, A. K. A. (2025). Caffeine enhances performance regardless of fueling strategy; however, high carbohydrate availability is associated with improved training speeds compared with ketogenic diet. British Journal of Nutrition. https://doi.org/10.1017/S0007114525105084

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

If this helped you rethink your fueling strategy, save it for later and share it with an athlete who needs the reminder. 👌🏆

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #enduranceathlete #marathontraining #athletenutrition #fuelfortheworkrequired #performancefueling #evidencebasednutrition #sportsperformance #carbohydrates #caffeine #recoverynutrition #enduranceperformance #trainingsmart #eatforperformance #nutritioncoaching #runningscience #LCHF

💥 Caffeine Helps, But Carbs Win!

Caffeine can boost performance — but it’s no substitute for fueling well. 🥯☕️

📊 In a 2025 study by Burke et al., caffeine improved speed and focus by ~2–3%.
But athletes training with high carbohydrate availability still outperformed those on a ketogenic diet — sustaining higher training speeds and better session quality.🏃

🍝 Food builds the foundation.
☕ Supplements fine-tune the details.
🔥 Fuel first. Perform better.

Reference: Burke, L. M., Merrell, L., Heikura, I. A., Civil, R., Sharma, A. P., Leckey, J. J., & McKay, A. K. A. (2025). Caffeine enhances performance regardless of fueling strategy; however, high carbohydrate availability is associated with improved training speeds compared with ketogenic diet. British Journal of Nutrition. https://doi.org/10.1017/S0007114525105084

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

If this helped you rethink your fueling strategy, save it for later and share it with an athlete who needs the reminder. 👌🏆

#anniesathletes #fuelyourfire #sportsnutrition #runningcoaching #strengthtraining #sportsnutritionist #runningcoach #enduranceathlete #marathontraining #athletenutrition #fuelfortheworkrequired #performancefueling #evidencebasednutrition #sportsperformance #carbohydrates #caffeine #recoverynutrition #enduranceperformance #trainingsmart #eatforperformance #nutritioncoaching #runningscience #LCHF

✨ The taper is where fitness meets freshness. 🏃‍♀️
The goal isn’t to train more — it’s to arrive sharp, strong, and ready to perform.🏆

In the final 10–14 days:
🏃Keep intensity, reduce volume
🥗 Focus on carbs, not restriction
💧 Stay hydrated — electrolytes count
🛏 Prioritize rest and recovery
🧠 Calm the mind and trust the process

Race day is a celebration of the work that’s already been done. Show up rested, fueled, and confident. 🙌

Reach out if you’d like help individualizing your taper, fueling, and hydration strategy for @capetownmarathon or your next goal race.🏁

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

#MarathonTraining #TaperWeek #CapeTownMarathon #RacedayReady #AnniesAthletes #FuelYourFire #PerformanceNutrition #RunningCoach #EnduranceAthlete

✨ The taper is where fitness meets freshness. 🏃‍♀️
The goal isn’t to train more — it’s to arrive sharp, strong, and ready to perform.🏆

In the final 10–14 days:
🏃Keep intensity, reduce volume
🥗 Focus on carbs, not restriction
💧 Stay hydrated — electrolytes count
🛏 Prioritize rest and recovery
🧠 Calm the mind and trust the process

Race day is a celebration of the work that’s already been done. Show up rested, fueled, and confident. 🙌

Reach out if you’d like help individualizing your taper, fueling, and hydration strategy for @capetownmarathon or your next goal race.🏁

💻 www.anniesathletes.org
🤍 @annies_athletes
📩 anniesathletes@gmail.com

#MarathonTraining #TaperWeek #CapeTownMarathon #RacedayReady #AnniesAthletes #FuelYourFire #PerformanceNutrition #RunningCoach #EnduranceAthlete

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