How Elsa Branco transformed her body through diet and hard training.

Elsa Branco’s entry to the bodybuilding world was gradual. She had been a standard gym-goer for years, but gradually became more interested in nutrition and intense workouts. She found that it gave her a tangible and personal purpose, which was irreplaceable. Eventually she took the competitive plunge, telling Southlands Sun:

“It broke down my mental barriers and challenges I faced. I was then introduced to a sports coach Soren Gibbons who took me under his wing and taught me about form and longevity of fitness.”


By day, Elsa works as a personal assistant for the National Prosecuting Authority, and said that the only way in which it obstructs her bodybuilding, is making it hard to fit in all the necessary meals.

She said that being mother to a nine-year-old son has given her a bottomless reservoir of motivation.

“I catch him doing poses and some exercises. It makes me so proud that he took the initiative from my example to stay healthy. He even chooses to eat healthy without a fuss.”

On Saturday Elsa competed at the the IFBB KZN Ironman 2018. She took first place among Bikini Fitness athletes over 35.

Her goal is to win another local show which will qualify her to compete at the SA National Championships this fall in Port Elizabeth.


She also offered her daily nutrition to any aspiring female bodybuilders.

Every day she takes a multi vitamin, 5 grams Branched-Chain Amino Acid (BCCA), 3 grams leucine, 1 tablespoon apple cider vinegar, CLA soft gels, probiotics, digestive enzymes, and ZMA before bed.

She gave her meal breakdown to Southlands as follows:

Meal 1

4 egg whites
40 grams oats
Add cinnamon

Meal 2

100 grams chicken breast (cooked weight)
120 grams broccoli
80 grams basmati rice

Meal 3

1 tin of tuna
80 grams basmati rice
100 grams spinach


Meal 4

1 scoop whey
Five almonds

Intra/Post-Workout

1 serving bcaa, 5 grams glutamine, 3 grams leucine

Meal 5

100 grams lean mince
100 grams green veg
100 grams sweet potato

Meal 6

30 grams whey protein
1 teaspoon coconut oil

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