Club100 News 15th August 2019





Club News 15th August

Muscle-building shakes may have less protein than claimed

Weight trainers and sportspeople often supplement their diets with protein shakes or bars, but a study has found that, when it comes to shakes, protein claims are often exaggerated. 

This article was originally published on The Conversation. Read the original article.


Protein supplements have become a widely popular way for avid gym-goers to pump extra protein into their bodies and bump up their muscles.

Much debate about protein supplements

Protein is essential for the overall health of the body, building and repairing its tissues and balancing the levels of energy, hormones and many other chemicals. It’s also central in building muscles – often the attraction for its use in body building and fitness products.

Ideally men should get about 56g of protein a day for their normal body processes to continue. Women, it is recommended, should have about 46g of protein.

An egg contains about 6g of protein, while a portion of soybeans (half a cup) could contain 15g of protein and one lean lamb loin chopcould contain 14g of protein.

There has been much debate around people pumping protein supplements into their bodies. Some research suggests that people who are undergoing muscle-building training need higher quantities of protein to support maximum muscle growth. But there is no scientific agreement that these people really need to consume more protein than the recommended dietary allowance

Read: How safe are your vitamins and supplements? 

Yet weight trainers and sportspeople often supplement their diets with protein shakes or bars. This could be due to their convenience – they cost less than meat products with the same protein content, and they allow for optimal protein intake without excessive consumption of carbohydrates or fats. 

But our study has found that, when it comes to protein shakes, what is in the tub is not always what meets the eye. Close to 10% of protein shakes evaluated on the market had less than 60% of the amount of protein consumers were paying for.

Hettie Carina Schönfeldt, Associate Professor of Human Nutrition at the Institute of Food, Nutrition and Wellbeing, University of PretoriaBeulah Pretorius, Reseacher in Human Nutrition and Food Composition, University of Pretoria, and Nicolette Hall, Researcher in Human Nutrition, University of Pretoria

This article was originally published on The Conversation.

Read more:


How bad was that wind last week…phew!

Just for quick reference…the Roadies Saturday Weekend Club Ride is from the Mugg & Bean Broadacres @ 07h00  and our Mountain Bikersfrom Northern Farm @ 08h00.  Scroll down for more weekend ride times.

September is around the corner and that means Summer Time Rides will kick in.  Our first 06h30 ride will be on the 7thSeptember. Enjoy the last bit of sleeping in.



Club100 Triathlon 

Bela Bela 5150 is upon us.  Please wear your sponsored Isuzu gear should you have been a recipient. Look out for the Club Gazebo & Good Luck with your 5150!  Do join us for refreshments after your race.

Brick Session – 24 August join the Club Ride at Broadacres 6h45 for 07h00, then a 5km run after the ride and coffee / breakfast at Mug & Bean.  All are welcome!  This will be great preparation for the upcoming Germiston 5150.  Brick training is extremely important and should form part of your weekly training program. 

Redhub Events: 1stSeptember 2019

This is the perfect event to start a multi-sport, be it swimming, cycling and running or just cycling and running. Entries will close on the 30thAugust.  We will have the Club100 Gazebo and refreshments there at the finish line.

ENTER NOW.  Some of us will only do the Duathlon, so don’t be shy, join the fun! It’s on your doorstep… enter!



Dimension Data for Qhubeka 2018 Kit Clearance Sale

Please email a pricelist


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Weekend Club Rides


Road Rides

Ride Captains:  Terry Millar – 082 903 7695 & Brian Rowbotham – 082 652 9181


Saturday,  17thAugust

Venue:  Mugg & Bean Broadacres @ 07h00

Novice Group Marshal:  Pieter Hugo – 082 575 5774

Venue:Luca's Restaurant, Rivonia Crossing Centre @ 07h30

Route:  Monument PTA - Returning via Irenie & Centurion. Long ride 90-100km, short ride 60km

 & Coffee Ride



MTB Rides
Ride Captain - Sean Gallick - 060 500 6071

Saturday 17thAugust
Venue:Northern Farm @ 08h00

Ride Marshal: Ian Hoy – 083 325 3703 Beginners & Intermediate


Sunday, 18th August
Venue:  Mugg & Bean Paulshof @07h00

Route & Ride Marshal:  

Join FATBOY for a ride with a little difference… turn left out of the shopping centre then right single track and off through the green forest. Left up to the Leeukop gate….  a nice climb… then on through the prison and Riversands Play Park.  Return via the Korean Church and Main Road.  It will be a 3:30 ride.  See you there.


Happy Birthday

 The following members will be celebrating their birthdays during the upcoming week.

15thAugust         Jeff Solomon

17thAugust         Brent Korner

18thAugust         Karen Roos

19thAugust         Thomas Muller

20thAugust         Raf Peeters

21stAugust         Johann du Toit, Jonathan Rufus, Hans Zachar

Wishing you all the best on your special day!


 There are some good races coming up for the latter part of the year – the weather is warming up so let’s get out there and do some training!



Upcoming Races 

Road Races 
Click Herefor upcoming Road Races


MTB Races
Click Herefor upcoming MTB Races


Tri, Duathlon & Swimming Events

Click Herefor upcoming Tri events


Enjoy your weekend.


Safe Cycling


083 258 2100