If you feel wiped out after workouts, you’re probably missing something Big: Bvitamins! These guys turn your food into fuel to help your muscles recover. Pairthem with First Choice's High Protein Recovery Milk's (HPR) 21g of high-qualityprotein and boom—you’ll feel...

January hits differently. The holiday glitter fades, resolutions spark to life and suddenly, that gym membership you've been avoiding feels like a personal challenge. But here's the real game-changer: High-Protein Recovery Milk. This stuff is the real deal when it...

It's the season of indulgence, but why let it derail your fitness journey? With this collection of festive smoothie recipes, you can enjoy the holidays while nourishing your body. From tropical twists to classic comfort, these protein-packed blends are the perfect way...

In the scenic town of Humansdorp, nestled in the heart of South Africa's Eastern Cape, you'll find Woodlands Dairy. Starting its journey in 1995, the company began by primarily packaging UHT milk. Founded by Mr. Lex Gutsche with family support, the company steadily...

Osteoporosis is a silent condition that gradually weakens bones, makingthem fragile and prone to fractures, especially women post-menopause andolder adults, or anyone faced with calcium deficiencies or compromisedimmune systems. As we mark World Osteoporosis Day, it’s...

Let’s talk recovery. Most of us hit the gym or go for a run thinking about building muscle or improving physical performance, right? But here's the twist – it’s not just your body that needs some TLC after a workout. Your brain, that brilliant machine, needs recovery...

Your child is always on the move from one activity to the next. It can sometimes be a challenge to keep up with their high level of energy. They’re constantly burning off calories and depleting their energy stores. This is why First Choice High-Protein Recovery milk...

In the world of fitness and recovery, the debate between high-protein recovery milk and conventional protein powders is a hot topic. I get asked these questions all the time: “Why should I switch to High-Protein Recovery Milk as opposed to conventional protein...

The Comrades Marathon, often referred to as the "ultimate human race," is a grueling 86km (as per this year's run in 2024, it was measured at 85.91kms) ultramarathon. Completing this formidable challenge is a testament to physical endurance and mental fortitude....

Here’s some encouragement and advice, especially if this is your first comrades.  The tips below can be applied to most events that challenge our bodies, minds and emotions.    One step at a time, one milestone at a time, one achievement after the other.   Why you...

My name is Candice. I am a personal trainer, runner, sports nutritionist, business owner, brand ambassador and many other things. I have been a qualified health professional for over 16 years, and I have helped all sorts of people during that time, such as doctors,...

 Gut health refers to the balance and function of bacteria and microbes in your digestive system. It impacts digestion, immunity, and overall well-being. A healthy gut has diverse microbes that aid digestion and fight pathogens. Eating fiber-rich foods, staying...

When it comes to fitness, exercise and nutrition go hand in hand. Here are some pointers to help enhance your workout, it doesn't matter if you're a gym regular or a newbie! 10 Tips for Exercise  Always start with a functional warm-up to get the blood flowing and the...

The top three priorities for athletes to achieve optimal performance are exercise, movement and nutrition. Understanding how these work—how to fuel your body and practice proper nutrition is super important, here’s why. If you watch sports, you know world-class...

Guess what? World Osteoporosis Day is happening on Friday, 20 October. And we want to take this opportunity to talk about how First Choice's Recovery Milk can improve your overall bone health. Bones 101 First off, let's break down bones. Yep, those hardworking...

  Enter winter! We're now quite solidly into our wonderful winter season…. Everything is crisping up and slowing down ­– the days feel short, the nights seem endless, and everything in us calls for warm meals and cosy beds. Ever notice that when winter hits, our...

Do you have an active lifestyle? Are you a fitness enthusiast? Do you want to enhance your performance?   First Choice has a highly effective post-workout recovery drink for you! It is their High Protein Recovery Milk (HPR).  HPR will help you refuel and rehydrate...

Dairy, is the d-word in the vocabulary of most health enthusiasts! Why, you may ask? Because dairy products are rich in nutrients which hold a host of “moovelous” health benefits for both children and adults. Let’s kick it off with calcium; the key nutrient in dairy....

An article appeared in Psychology Today in 2014. The title was: 5 Reasons why couples who sweat together, stay together.The author claims that couples who participate in engaging workouts are far more satisfied with their relationship and many felt more in love with...

In celebration of August’s Women's Month, let's discuss a topic that is on the tip of most women's tongues. Polycystic ovary syndrome PCOS, a metabolic and hormonal syndrome that affects 1 in 10 women of childbearing age causes irregular or missed menstrual cycles...

  In all honesty, we couldn't have thought of a better title if we tried.  Since life is our very existence and hydration is the key process of absorbing water, the combination of the two literally speaks to sustaining life. Let's break it down*: Up to 60% of the...

Our dear friend, Mr Calcium, is definitely one of the body’s MVPs. Playing numerous roles, this macromineral packs quite a punch – let’s see why. If you had to ask, why is calcium good for a person, the average Joe would likely say, “because it’s good for your bones”....

Any of these sound familiar? “Carbs make you fat!”, “No thanks, I’m cutting carbs” and “Oooh no, eww, carbs!” You won’t believe how often I hear this! And - No Karen – carbs don’t make you fat; excess calories do! These mere statements about carbs, which are absolute...

The festive season is upon us, and all the hard work you’ve put in during the year is now about to pay off – you get to rock that beach body on the shores, strut the city street in shorts or parade around the pool in #LivingYourBestLife style. Yip, cranking up the...

Who doesn’t want to travel the world with a personal chef on a yacht in Mediterranean or an unlimited number of flights to exotic destinations? Sounds dreamy, doesn’t it? and what fun this would be with the perfect travel buddy… enter HPR.  Realistically, few of us...

"Introducing our newest trending Superfood. Not only is it All-natural, Organic and Gluten-Free, it's also Sugar-Free, Energy-Boosting and Performance Enhancing. Now with added Pre-biotics, Antioxidants and Collagen, this non-GMO product is the healthy choice." Sound...

…that almost sounds like the title of the next zombie apocalypse movie, right?! Jokes aside, covid is here, covid is very real, and covid really hits home when infections become names of the ones you love. Maybe you don’t know anyone personally who has had it, maybe...

It’ll huff and puff and blow(t) your tum down! Oh, how we have villainised gluten, and it’s always a wonder as to why. First and foremost, let’s define this wolf. In short, gluten is a plant protein found most commonly in wheat, barley, rye and spelt. So why would a...

What can and can't be used for weight loss is likely one of the most googled questions of the past 50 years. Depending on the industry trends, foods bounce from the "naughty" to the "nice" list and back and forth more times than a 4th grader trying to impress Santa...

In recent years, a term that has gained considerable traction has been that of "intermittent fasting". Coined a while back by Martin Berkhan and made popular by the likes of Dr Oz, Michael Mosley, even Oprah, celebs around the globe, and many sports and health...

This is always the golden question when standing in the aisle and choosing what to put in your shopping basket: to steak or to lentil, to pea or to whey... Many people seem to think that a protein is a protein is a protein, and a carb is a carb and fat is a fat. This...

Sugar is a pretty decent post-workout nutritional addition and, in this case, can be considered your friend… Stop the bus! Wait; what? Why on earth would a sports nutritionist and a scientifically researched post-workout drink such as HPR suggest that sugar is good...

I am sure you have heard somewhere along the line that humans are not meant to process and digest cow’s milk. But is cow’s milk as bad as some people assume it to be? As a sports nutritionist and an educated individual on this matter, I want us to delve deeper and...