USN Articles

Stay motivated and #challengeyourself with the latest news, results, and insights from USN and our athletes.

EXPLAINING DOMS

All your DOMS (delayed onset muscles soreness) questions – answered!

RECOVERY TIPS FOR MUSCLE SORENESS

Try these tips to help you recover faster and prevent muscle soreness.

CHOOSING THE RIGHT FAT BURNER

How to choose the ideal fat burner to help you reach your goals.

HOW TO CHOOSE YOUR GAINER

This article will help you to choose your ideal gainer based on your fitness goals.

USN QHUSH & PLAYSTATION 4 COMPETITION TERMS AND CONDITIONS

Read the Terms & Conditions of the USN Qhush & Playstation 4 Competition here.

KETO BREAKFAST QUICHE

Delicious Keto Breakfast Quiche recipe.

PROTEIN CUSTARD SLICES

Treat yourself to this protein custard slices from @pullupsandpeanutbutter.

STRAWBERRY & LEMON PROTEIN CAKE

This low-carb, high-protein treat is packed with superfood ingredients for a health boost!

ALMOND COOKIE DOUGH BARS

These bars are great for a hunger-busting snack, and they are really yummy too!

EXPLAINING DOMS

All your DOMS (delayed onset muscles soreness) questions – answered!

RECOVERY TIPS FOR MUSCLE SORENESS

Try these tips to help you recover faster and prevent muscle soreness.

EASY BLEND & BAKE PROTEIN CHEESECAKE

Easy cheesecake recipe by @squats_and_scrumpchies.

CHOOSING THE RIGHT FAT BURNER

How to choose the ideal fat burner to help you reach your goals.

HOW TO CHOOSE YOUR GAINER

This article will help you to choose your ideal gainer based on your fitness goals.

Protein Mug Cakes

Keto-friendly, high protein mug cake recipe from @ketoguy9.

4-Ingredient Protein Smoothie

This 4-ingredient smoothie by @marcell_erasmus is worth a try!

USN QHUSH & PLAYSTATION 4 COMPETITION TERMS AND CONDITIONS

Read the Terms & Conditions of the USN Qhush & Playstation 4 Competition here.

HARDCORE WHEY GH MUFFINS

Delicious muffin recipe by @zaydeagleton.

The effects of testosterone on exercise & muscle

Understanding the effects of testosterone on muscle and training.

Granadilla Mousse Recipe

Try this rich and creamy Granadilla Mousse recipe from @ketoguy9.

THE KEY TO CORE

There are effective ways to train your core and it is important to do these right if you want to see results.

How to get rid of belly fat

There are a few easy changes you can make to your lifestyle to help you lose abdominal fat.

NO BAKE PROTEIN LAMINGTONS

A healthier version of the lamingtons that we all love!

CHOCOLATE PROTEIN BANANA BREAD

Recipe by @nastassia_lamont.

GUILT-FREE BROWNIES

Delicious guilt-free brownies by @yvetteferreira_wffpro.

USN & JBL COMPETITION TERMS AND CONDITIONS

Read the Terms & conditions of the USN & JBL competition here.

Keto Cup Tarts

Try this keto-friendly recipe today!

Mini cinnamon rolls

Get this delicious recipe now!

How to simplify a KETO lifestyle

If you do the KETO diet right, there is no need to go hungry.

Tips for lasting energy during the day

Whether you are spending your days confined to your home or back at the office, here are a few tips to get your energy back..

Kick-starting your body after an exercise hibernation

How to get yourself going again after an off period.

YOUR PROBIOTICS QUESTIONS – ANSWERED

We’ve answered some of the most common questions about probiotics to help you understand it better.

Is bloating causing you trouble? These 5 things can help

Get your gut back on track with these 5 tips!

4 INGREDIENT PROTEIN COOKIES

Recipe by @Loretta_za

COCONUT CAKE RECIPE

Suitable for lactose intolerant and it’s Gluten & Grain Free!

MUSCLE MAINTENANCE IN A TIME OF REDUCED ACTIVITY

How can you ensure that you maintain muscle mass within the confines of your lockdown residence? Follow these tips…

CAULIFLOWER RICE

Cauliflower is a low-carb alternative for rice and an easy way to get more vegetables in.

HEALTHY BREAKFAST EGG MUFFINS

This recipe will help you to have a healthy breakfast ready every day with very little effort.

TIPS TO KEEP WEIGHT OFF DURING LOCKDOWN

Here are 10 tips to fight fat gain and to maintain muscle!

CHOCOLATE MOUSSE RECIPE

The perfect guilt-free chocolate mousse dessert.

Keto-friendly stuffed avocado

This is one of the easiest recipes that is packed with flavour. You can try this recipe for your next lunch or as a snack.

GREEK STUFFED TOMATOES

Keto-friendly recipe which is ideal for lunch.

PROTEIN TRUFFLES

Another great way to enjoy your protein! Recipe by @ayeashafit27.

HEALTHIER EASTER EGGS

Easter eggs, the healthier way!

EASTER SCONES RECIPE

Treat yourself this Easter with these delicious scones! Recipe by @pullupsandpeanutbutter.

SUPER EASY PROTEIN FLAPJACKS

Super easy recipe by @thecreativebite!

PROTEIN CARROT CAKE RECIPE

Simple carrot cake recipe that will keep your cravings at bay!

BCAA AMINO-GRO – PUTTING DRIVE BEHIND YOUR PUSH

Learn more about amino acids and the benefits of using BCAA Amino-Gro specifically.

SLIM & BEAUTY COLLAGEN: ANSWERING BEAUTY & IMMUNITY QUESTIONS

Read more about the growing importance of immunity boosters and an increased interest in collagen products.

PROTEIN CHEESECAKE TRIFLE

Delicious treat by @barbellsandbrowniesza.

KETO & IMMUNITY

With the KETO diet becoming more popular, is it possible to improve immunity by following this diet?

GREEN PROTEIN SMOOTHIE

Make sure you keep your muscle mass up with this refreshing green smoothie.

PREBIOTIC CHIA SEED PUDDING

This chia seed pudding is high in prebiotic fibre to help your gut stay healthy.

MORNING KICK-START SMOOTHIE

This smoothie will kick-start your day in a delicious way.

IMMUNE BOOSTER SMOOTHIE

This smoothie will provide you with around 350 mg vitamin C to help your immune system thrive.

5 TIPS TO MAKE EXERCISING AT HOME MORE FUN

It’s important to keep active, even if you are house bound!

THE IMMUNE SYSTEM – FACTS YOU NEED TO KNOW

Learn more with this educational piece on immunity & general well-being.

PROTEIN PACKED PANCAKES RECIPE

Great recipe by @barb_ell.

TRUSTED RASPBERRY PROTEIN CRUNCH MUFFINS

Great recipe by @pullupsandpeanutbutter.

15 TIPS ON HOW TO TAKE ON THE KETOGENIC DIET & SUCCEED

The Ketogenic diet has taken the world by storm and it is showing no signs of going away soon. Read all about it here…

MICROWAVE PROTEIN CHEESECAKE

Try this recipe from @pullupsandpeanutbutter the next time you are craving something delicious.

UNDERSTANDING TESTOSTERONE

When should you consider taking testosterone boosters? Find out more about it here…

SWEET POTATO ICE CREAM  

This delicious recipe from @pullupsandpeanutbutter makes it possible to enjoy ice cream while also following a healthy eating plan. 

WEET-BIX PROTEIN BARS

Try these delicious bars from @barbellsandbrowniesza when you need a high protein snack.

PODCAST SERIES EPISODE 5: WHY DO I NEED SUPPLEMENTS AND WHICH SUPPLEMENTS DO I NEED?

Find out about the different supplement options and which one would suit your goal!

PROTEIN RICE KRISPY TREATS

Give this protein packed recipe from @nastassia_lamont a try!

PODCAST SERIES EPISODE 4: WHY IS EXERCISE IMPORTANT?

Why is exercise crucial to losing weight and reaching your fitness goals? Find out here!

PROTEIN CHOCOLATE COOKIES

Delicious no-bake protein chocolate cookie recipe by @peanutbutterandjolly.

PODCAST SERIES EPISODE 3: WHAT’S FOOD GOT TO DO WITH IT?

Our panel of experts discuss the role that food plays in your weight loss journey.

THE IMPORTANCE OF STRUCTURE WHEN PLANNING YOUR TRAINING

Structure plays an important role when planning your exercise regime. So how do you do it?

STRAWBERRY SHORTCAKE PROTEIN PUDDING

Make your life a little sweeter with this Strawberry Shortcake Protein Pudding from Barbells and Brownies – clean treats

HIGH PROTEIN COOKIES

Try this delicious high protein cookie from @pullupsandpeanutbutter.

HEALTHY CHEESECAKE RECIPE

Another delicious recipe made by @lauradfit.

PODCAST SERIES EPISODE 2: HOW TO START, COMMIT AND SUCCEED

How do we commit and succeed when we take on a weight loss plan? Listen to Episode 2 of this interesting podcast series from USN.

PRE-WORKOUT GUMMIES

Try this delicious pre-workout gummies from @YvetteFerreira for that extra boost during your next workout.

PROTEIN PANCAKE RECIPE

Get more protein with this recipe by @valery_micaela.

WHAT TO CONSIDER BEFORE BUYING SUPPLEMENTS

Standing in front of the supplement aisle with hundreds of options. How do you decide?

CHOCOLATE CHIP PROTEIN FUDGE

This fudge from @peanutbutterandjolly is not only higher in protein but also dipped in chocolate.

TRAINING AT HOME

Start right where you are!

PROTEIN PECAN PIE RECIPE

This mouth-watering recipe was developed by @peanutbutterandjolly.

PODCAST SERIES EPISODE 1: WHY ARE WE OVERWEIGHT?

Ever wondered how to lose weight and look great? Listen to Episode 1 of this interesting podcast series from USN.

LEMON POPPY SEED LOAF RECIPE

Try this Lemon Poppy Seed Loaf recipe by @Barbellsandbrowniesza.

HOMEMADE PROTEIN PANCAKES RECIPE

Who doesn’t love pancakes in the morning? Try this tasty protein pancake recipe by @dazzarap.

UNDERSTANDING YOUR MUSCLES. WHAT DO THESE TERMS MEAN?

When starting a new training plan, it can be a little daunting to try and understand the technical terms used by professionals.

NEW YEAR, NEW RESOLUTIONS. AGAIN.

Although most people desire to lose weight, many individuals give up after just a few months, sometimes even weeks. So how do the successful people get it done and what causes people to give up?

PROTEIN COOKIE DOUGH RECIPE

The ultimate no-guilt treat by @Barbellsandbrowniesza

FEMALE INTESTINAL SUPPORT

Don’t be left feeling gutted while trying to lose weight!

AMINO ACID SLUSHY RECIPE

Get all your aminos with this delicious recipe from @ayeashafit27.

MINI CARROT CAKES RECIPE

Tried, tested and made with love by @lauradfit.

FEMALE FIRE: THE ROLE OF PRE-WORKOUT IN FEMALE FITNESS

The benefits of pre-workouts make it a necessity during intense workouts. How can females benefit from using XTS Hyperdrive?

WEIGHT-LOSS: THE AGE-OLD DEBATE OF DO’S AND DON’TS

One of the most popular topics discussed is weight-loss. Everybody wants to lose weight & has an opinion about how to do it.

ALL ABOUT KETO

Find out more about the Keto diet and the benefits of a high-fat, low-carb diet with moderate protein.

THE FUNDAMENTALS OF ESSENTIAL AMINO ACIDS (EAAS)

Amino Acids are the building blocks of protein and assist with building and repairing muscle and other important physiological functions.

AMINO, NITROGEN & PROTEIN SPIKING

With consumers becoming more educated about the quality and content of their supplements, a rising concern and discussion is amino or protein spiking.

IT’S THE QHUSH! CRUSHING THE ENERGY DRINKS STEREOTYPES

We discuss what is inside USN’s new “It’s the Qhush” energy drink – a collaboration product with the Orlando Pirates soccer team.

USN PUREFIT SPORT SANI2C COMPETITION 2019

Terms & conditions of the USN KAP SANI2C competition.

RUNNER OR CYCLIST. THE SEASON IS HERE, ARE YOU READY?

USN has created supplements to cater for those who are involved in road biking, mountain biking and trail/road running.

STRAWBERRY & BLUEBERRY SMOOTHIE RECIPE

Low calorie Strawberry & Blueberry smoothie recipe by @molly_sengoatsi

HOW TO CHOOSE THE RIGHT PRE-WORKOUT FOR YOU

Before choosing the ideal pre-workout, it is important to match your goals with the specific function of your pre-workout.

UNLOCK YOUR ULTIMATE BENCH PRESS POTENTIAL

Adopt these tips into your training routine to give you that added edge to uplift that 1RM (1 rep max) even more.

CREATINE 101

Creatine, what is it? How does it work? And who can use it?

CHOCOLATE PEANUT BUTTER SMOOTHIE RECIPE

Try this delicious Vegan style smoothie recipe by @wallflowerkitchen!

FLOURLESS HIGH PROTEIN PANCAKE STACK RECIPE

Very simple, yet delicious high protein pancake recipe by @thelawfoodie!

BARONE MILKSHAKE RECIPE

When those busy mornings call for a quick grab-and-go breakfast, you can’t go wrong with @KellyTeigan’s BarOne Milkshake.

PROTEIN FLAPJACKS RECIPE

Awesome recipe for a protein flapjack treat.

APPLE PIE QUINOA BREAKFAST RECIPE

Great breakfast option using USN Plant Protein!

THE RIGHT PROTEIN SUPPLEMENT FOR YOU

It can be overwhelming when you are trying to identify which protein supplement is best catered towards your needs & training goals. 

THE FEMALE SUPPLEMENT GUIDE

There are few common questions and unknown concepts made by many females, but are they true? 

MY ROAD TO THE ARNOLDS 2018

How months of hard work finally pays off…

THE ‘E’ IN EAA’S

Essential Amino Acids (EAAs), the latest trend to hit the sports nutrition market, but what is all the fuss about?

WHY DID I ENTER THE CHALLENGE? BY TARYN FLEMING

Body Makeover Challenge Female Winner, Taryn Fleming shares her inspiration.

Vegan Vanilla-Cinnamon Sweet Potato Protein Ice Cream

It’s not often you get a great tasting plant-based protein so this cool treat is a MUST!!

Almond & Cranberry Protein Bars Recipe

Healthy bar recipe from Laura Danielz (@lauradfit)

Plant Protein Smoothie Bowl Recipe

Mouth watering smoothie bowl recipe by Lien Vanneste (@vegan_mealprep_Sundays)

Superfood Protein Smoothie Bowl Recipe

Super easy superfood smoothie recipe by Zorah Booley (@inthemidnightkitchen)

Introducing USN Rewards

You’ve asked for it and we listened! The new USN Rewards program give you money back in your pocket when buying USN supplements!

Fuel Your Training – Part 2

Part 2 of the Fuel Your Training informative articles, focusing on goal specific training.

Isobolic Whey Gh Review By Jacques

Jacques Fagan reviews the new Epik Isobolic Whey gH.

Introducing The Epik™ Range

Introducing EPIK™, the pinnacle of peak performance output.

Blue Juice Review By Leandre

Leandre van Zyl tried out the new Epik Blue Juice intra-workout.

LEANDRÉ’S ARM ATTACK WORKOUT

Locked & loaded! USN & WFF Pro Muscle Model, Leandré Van Zyl’s shares his Arm Attack Workout.

USN EPIK Isobolic Whey Gh

Introducing the future of lean muscle gains! Isobolic Whey gH is a unique formulation packed with rapidly-absorbed, highest quality imported 100% Whey Protein Isolate, Creatine Monohydrate & Tribulus Terrestris to maximize muscle growth, strength & recovery.

Lemon & Honey Chicken & Vegetable Kebabs

Try out our healthy Lemon & Honey Chicken & Vegetable Kebabs to put on your braai this Heritage Day.

Change A Life Running

Find out more about the Merchants Change a Life Running team…

Change A Life MTB

Find our more about the RMB Change a Life Mountain Bike Team

PUMPKIN PIE PROTEIN WAFFLES RECIPE

Try something different! Ever thought of pumpkin in a waffle shape, but with added protein?! Recipe by Micaela Markides

CINNAMON ROLLS RECIPE

In need of a delicious, but healthy treat? Look no further… Recipe by Micaela Markides

The Sky Is The Limit – Change A Life Canoeing Team

USN has played an integral part in the Academy’s success, providing sports nutrition to these stars & community role models.

USN SUPPORTS DOOR OF HOPE HOME

In light of Youth Day this past weekend, USN visited the Door of Hope home for abandoned babies in Glen Vista, Johannesburg with much needed supplies for the 40 babies in their care.

How I Achieved My Ideal Body Weight And Kept It!

Body Makeover Challenge female winner, Taryn Fleming, shares her weight loss journey insights.

Train with Stephanie’s Home Workout

Try out Stephanie’s explosive Full Body Home Workout to get toned and lean.

THAI CHICKEN CURRY WITH CAULIFLOWER RICE RECIPE

Something delicious & healthy for the cold, winter months

MEATBALLS WITH ZUCCHINI NOODLES

Try this super delicious & healthy meatball recipe!

What You Put In Is What You Get Out

Find out why David Wiese trusts USN!

HOW TO READ FOOD LABELS

It is important to be able to understand what is written on a food label. Learn more here..

Pain When You Train

Read here how to overcome initial exercise discomfort/post-exercise pain when you start training again.

Four Tips To Reach Your Fitness Goals

No matter what our goals are, we all share one thing – the desire to succeed. Here are four tips to help you get there.

Summer bodies are made in winter

Winter is here, but don’t get too cozy – summer is already creeping up on us!

Cheesecake with Bar.One Sauce

It tastes even better than it looks! Try this recipe from Laura Danielz…

Power Protein Bars Recipe

Need an on-the-go, good-for-you snack that’s packed with energy, fibre and protein?

Get the most out of your Planet Fitness workout classes

Planet Fitness has introduced fun and exciting workout classes which will make sure you never get bored.

Irina Nesterova’s diet and supplementation regime

Irina’s tips on getting stage ready!

STAYING MOTIVATED, ALL THE WAY TO THE TOP

Everything starts with one thing and that’s self-belief.

DIET FRIENDLY CHEESECAKE RECIPE

Try this diet friendly cheesecake recipy by Face of Fitness finalist, Yvette Ferreira.

HEALTHY PROTEIN BITES RECIPE

Healthy protein bites recipe made using BlueLab™ 100% Whey Protein by Laura Danielz.

Protein Muffin Recipe

Muffin recipe with a healthy twist! – by Karien van der Wal

Isopro Protein Cheesecake Recipe

A double whammy – Buttermilk pancakes with a Speckled Eggs sauce using the new 100% Whey flavours – Recipe by Laura Danielz

PROTEIN PANCAKE RECIPE

Make breakfast time delicious with this Vanilla Protein Pancake with Wheytella Sauce recipe by USN Elite Athlete, Laura Danielz

Bluelab™ 100% Whey Protein Bar One Brownies

USN BlueLab™ 100% Whey Protein Bar-One Brownies Recipe by Micaela Markides

Plant Protein Rice Crispy Treats Recipe

Fun vegan treat recipe by Lien Vanneste (@vegan_mealprep_Sundays)

The Beginner’s Guide To Using Bluelab™ 100% Whey Protein

The benefits of whey protein are endless… Learn more.

Speckled Eggs Overnight Chia Cup Recipe

One of my favorite ways to start the day or as a snack. It tastes so good you won’t believe it is clean! Recipe by Laura Danielz…

Body Makeover Challenge Top 20

The latest Body Makeover Challenge Top 20 has been chosen. Well done to each of you!

Fuel Your Training – Part 1

Whether you’re a novice or an elite athlete, it is important to follow the necessary training type to reach your goal. 

Buttermilk Pancakes With A Speckled Eggs Sauce Recipe

A double whammy – Buttermilk pancakes with a Speckled Eggs sauce using the new 100% Whey flavours – Recipe by Laura Danielz

Sweet Potato Protein Brownies Recipe

Finger licking good! Recipe by Melissa Clark

Chocolate Peanut Butter Protein Cheesecake Recipe

Delicious recipe by Melissa Clark

USN Red Lid Campaign 2018

Buy a Red Lid Hyperbolic Mass 4kg at Game or Makro & WIN your purchase back!

Try The New Vitablitz Liquid

Stay revitalized & energized with the new Vitablitz Liquid!

Fitting Bluelab™ 100% Plant PROTEIN INTO YOUR VEGAN LIFESTYLE

By Lien @vegan_mealprep_Sundays

Blue Blood Review By Jaco

Jaco van Wyk puts his stamp of approval on the new Epik Blue Blood pre-workout.

3-INGREDIENT CHOCOLATE PROTEIN ICE CREAM

Easiest vegan ice cream recipe ever! By Jordyn’s Channel (@jordyns_channel)

ROOTED IN GOODNESS

If you’ve decided to change over to a plant-based way of eating or simply want to increase your intake of plant protein, BlueLab™ 100% Plant Protein is your new go-to protein supplement.

USN EPIK Blue Juice Intra-Workout

Introducing EPIK Blue Juice – with a total Amino Complex of 17 200 mg, including revolutionary Leucine-enhanced essential amino acid (EAA) source,AMINO9™ and a 2:1:1 ratio of fermented BCAAs. The formulation of scientifically-researched ingredients at optimal doses…

USN EPIK Blue Blood Pre-Workout

Introducing Blue Blood, the all-new, hard-hitting pre-workout to optimize performance, pump & recovery. Blue Blood is precisely dosed with premium ingredients at maximum dosage for your best workout yet.

Our Top 3 Hardcore Supplements For Extreme Results

If you’re looking to gain mass and strength, you need to focus on the hard hitters. Find out more…

How To Overcome A Weight Loss Plateau

As you start to lose weight your metabolism slows down due to the body requiring less energy to fuel less body weight.

Finding Your Perfect Pre-Workout

Using a good quality pre-workout boosts motivation, energy and performance levels during training. It’s very important that you find the one right for you.

The Top Five Muscle Fuelling Foods

The saying “you can’t out-train a bad diet” couldn’t be more accurate. The right food and supplementation is key to gaining and maintaining muscle mass. Here is a quick guide.

Boost Your Fitness, Endurance And Stamina

Doing cardio has clear benefits for everyday life, but many people don’t know what constitutes effective training to optimally boost fitness, endurance and stamina.

Eating Right For Endurance Sports

USN compiled some top nutrition tips and info for endurance athletes to keep you sustained and enhance performance.

The Big Debate: Running vs Walking

There are many different theories when it comes to running vs walking for health and weight loss. We thought to take a look and give you some insights.

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