For athletes & teams · Johannesburg
Sports Nutrition.
Performance is built between sessions — not just during them.
Evidence-based sports nutrition for individual athletes and teams — built around your training phases, body composition and performance goals.
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Your sports dietitian
Rosey Lombard, RD
Sports nutrition is Rosey's world. As the registered dietitian to the Springbok Women's Rugby team, Proteas Cricket and Lions Rugby, she brings elite-level nutritional strategy to every athlete she works with — from national teams to individual club players.
Her approach starts where the evidence does — with food, not supplements. Every athlete receives a nutrition protocol built around their specific training phases, body composition goals and performance demands.
Springbok Women's Rugby
Proteas Cricket
Lions Rugby
HPCSA Registered
What nutrition actually does
The role nutrition plays in athletic performance.
Performance
Optimise speed, strength, power & stamina
Composition
Optimise body composition & reduce injury risk
Energy
Enhance energy — avoid fatigue during & after sessions
Immunity
Improve immunity & reduce the risk of illness
Gut health
Prevent gut disturbances during training & competition
Recovery
Support optimal recovery between sessions
The three-phase framework
Before. During. After. Every session, every day.
Before
Fuel the session correctly. High carbohydrate, low fat, low fibre — timed to your training. Most athletes can tolerate their last full meal 2–4 hours before a session, with a lighter top-up in the final hour.
During
For sessions over 60 minutes, active fuelling matters. Carbohydrate sources and hydration strategy are matched to your sport, intensity and duration — starting early, not playing catch-up.
After
Recovery is almost equally important as the session itself. The 4 R's — Refuel, Repair, Rehydrate, Revitalise — guide post-exercise nutrition to maximise adaptation and reduce injury risk.
The approach
Food first. Sports nutrition second. Supplements — only if necessary.
01
Foundation
Built for YOU
Quality, quantity and timing of nutrition — matched to your training phases, sport type, body composition and performance goals. What works for someone else won't necessarily work for you.
02
Periodisation
Matched to your training cycle
Pre-season, competitive season, post-season — your macronutrient composition shifts with your training phase. Loading, conditioning, peak and recovery all require a different nutritional approach.
03
Hydration
More than just water
Fluid requirements vary by individual, environment and session intensity. Electrolyte strategy — sodium, potassium, magnesium — is built into your protocol to prevent cramps, hyponatremia and fatigue.
04
Supplementation
Only where the evidence supports it
Supplements are the last piece, not the first. Routine supplementation without an identified deficiency does not consistently improve performance — and may carry risk. Your protocol is evidence-based, not trend-driven.
Rosey Lombard RD
"Every athlete I work with — from national teams to club players — gets the same level of rigour. Nutrition should be as well-planned as training."
In-person consultations at Sandton Gate, Johannesburg. Available for individual athletes, club teams and national squads.
Ready to work with Rosey?
Book your first session.
Whether you're an individual athlete or enquiring on behalf of a team or club — get in touch and we'll find the right fit.