039: The Performance Enhancer No One Tells Runners About
Notas do episódio
Danieke Malan’s first race was the worst race she’s ever run. She did what everyone does: a coffee and a peanut butter toast before the start.
It took a look at her own DNA to find out why.
Danieke is a nutrigenomics consultant, which means she works on how your genes interact with the food you eat. She grew up playing competitive hockey, and by 15 she was training before school and after school. At 16 she was so tired she slept through whole weekends. A functional nutritionist helped her turn it around, and he was the first person to explain to her how DNA and nutrition fit together. She’s now doing her master’s in functional nutrition.
Once she started running, she got stuck in a cycle of Achilles and connective tissue injuries. So she analysed her own genetics the way she would for a client. She found out she recovers slowly. She also metabolises caffeine slowly, so on race morning the coffee was only kicking in once she was trying to race. She didn’t quit coffee. She changed the dose and the timing, and she says she’s now running the best she has since she started.
Pasta and pizza before races made “the wheels fall off”, so now she fuels on honey, dates and bananas. The night before every race she has a sourdough chicken mayo toastie, even if that means taking one with her on the road trip to a race in Knysna. She runs less, cross-trains more and walks every day.
In this episode Danieke explains nutrigenomics in plain English, and what a genetic test can and can’t tell you as a runner. In her words, it’s “a compass, not a verdict.” She takes us through what working with her looks like, using Jannis (currently injured) as the example client: the first conversation, the cheek swab, the 21 working days it takes to get results, and how those results become a plan for recovery, sleep and fuelling.
We also get into what to eat and drink after a hard session, why timing matters as much as what’s on your plate, why inflammation is a symptom rather than the problem, how stress shows up in your body, whether your genes can show if you’re more suited to power or to speed, and why we personalise our training plans but still eat off someone else’s plan.
Plus Dan’s low-carb half marathon that nearly finished him off, the Stellies vs UCT debate, Danieke’s honest answer on peptides (“I do not have the credentials to answer that”), and her take on supplements: “You don’t need a fistful of supplements, you need a slow morning and your farmers market.”
An honest one about getting to know your own body.
This episode is general information, not medical advice. Speak to a qualified professional before changing your diet, training or supplements.
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