Mamelodi Sundowns FC continue to set high standards in African football, and much of their performance stems from elite preparation off the pitch. In a recent appearance on the King David Studio Podcast, the club’s vibrant team dietician, Reabetjoe Mokoko, provided an inside look at how nutritional science fuels the Premier Soccer League (PSL) powerhouse.
Mokoko, who holds three degrees from Wits University, oversees every aspect of the players’ daily nutrition. While her business partner manages her personal side ventures, her focus remains on the Sundowns kitchen. For Mokoko, high-performance nutrition extends far beyond basic meal prep—it centers on precise cooking methods, portion discipline, and structured timing to maximize athletic recovery and energy output.
The Matchday Meal Blueprint: From Carb-Loading to Golden Hour
To accommodate diverse dietary requirements and cultural preferences across a star-studded squad, Mokoko designs a versatile menu tailored to each phase of the matchday cycle:
- Match Day Minus One (MD-1): The carb-loading process begins 24 hours before kickoff. Breakfast includes starch-rich items such as hash browns, breakfast potatoes, and waffles. Lunch maintains a high-carbohydrate focus with options like spaghetti, rice dishes, burger rolls, pizza, and fresh fruits to ensure glycogen stores are fully saturated.
- Pre-Match Fueling & Halftime: Ahead of kickoff, players access a specialized fueling station stocked with quick-digesting carbohydrates, including dried fruits, nuts, and select sweets. Through an official partnership with Biogen, customized high-quality supplements are also distributed during the halftime break to sustain energy levels through the second half.
- The Recovery Hour: Immediately post-match, Mokoko personally distributes specialized Recovery Smoothies formulated to initiate muscle repair, restore hydration, and replenish depleted energy stores.
- The Golden Hour: Following immediate post-match recovery protocols, the squad transitions to “real food”—hearty, nutrient-dense meals designed for full physiological recovery after maximum physical exertion.
How a Chance Meeting Led to Chloorkop
Mokoko’s journey to Mamelodi Sundowns was sparked by a chance encounter on television. While working as a food stylist on SABC 1’s The Braai Show, she met former Sundowns head coach Rhulani Mokwena.
During an off-camera conversation, Mokwena highlighted the club’s desire to modernize its catering and nutritional standards. Recognizing her expertise and vision for elite sports nutrition, the conversation laid the groundwork for her eventual appointment at Chloorkop.
Overhauling the Kitchen: Healthier Swaps, Performance Gains
Upon joining the club, Mokoko instituted immediate updates to the team menu, beginning with breakfast options. She eliminated processed meats like “Russians” and replaced them with nutrient-dense protein sources such as lean beef mince, grilled chicken strips, high-grade beef patties, and chicken livers.
These changes led to noticeable improvements in squad body composition, weight management, sustained daily energy levels, and overall physical performance during matches.
