NUTRITION
•Angie Asche
4 snacking tips to get you Healthy, Fit & Toned
Snacking can make all the difference on the road to your goals – it’s crucial to max your performance and promote muscle growth. But it can be confusing. When should you snack? What makes a good snack? Where is the line between snacking and overindulging?
These tips will demystify your snack time if your Centr goal is set to Get Toned, Stay Healthy & Fit, Increase Cardio Endurance or Everyday Strength & Mobility. These goals share the same meal plan under the Healthy, Fit & Toned umbrella.
For extra help in understanding how to snack for the results you want, be sure to read and save Your Healthy, Fit & Toned Snacking Guidelines.
Tip 1: The two Ps
I am all about the two Ps when it comes to snacks – produce and protein! Think hard-boiled eggs and a piece of fruit. Prioritizing fiber-rich fruits and vegetables means you’re getting plenty of good nutrients, while protein slows digestion, helps you to feel full and stabilizes your blood sugar levels (no more 3pm crash). However, when you’re training to optimize your fitness and definition, it’s not just what you eat, but when.
Timing is particularly important – so aim to have a snack with carbohydrates and protein before your workout, such as a banana protein smoothie or sweet potato sticks and hummus. If your main meal is still some time away, you should also aim to have a snack with protein within 1-2 hours of training.
Tip 2: Stick to pre & post-workout snacks
Your snacking guidelines lay out the different types of snacks on Centr: everyday, pre-workout, post-workout and treat. (Bonus tip: use the filter to find the type of snack you’re looking for!) Where possible, select your daily snacks from the pre and post-workout options, as these are higher in fiber and protein – keeping you feeling full while burning fat and building lean muscle. If you only eat everyday or treat snacks, you may end up missing the protein target for your goal.
The type and duration of your training also factors into the kind of pre-workout snack you should eat. As long as you have eaten a meal at some point before training, a lower intensity session likely won’t require a pre-workout snack. But if you’re about to power into a strength training session, you should have a snack with protein and carbs around an hour before you start.
Feeling ready to take it to the next level? Check out my nutrition tips for advanced performance.
Tip 3: Divide and conquer
Do you have a habit of overdoing it on sweets or salty chips? You’re not alone. Because processed snack foods are usually high in calories and low in the nutrients that help to keep you full, they’re very easy to overeat. You don’t need to avoid these foods altogether, however mindful eating is especially important.
I recommend dividing them out into single servings (eg. in individual bags or containers) for better portion control, eating well-balanced meals throughout the day to prevent overeating late at night, and where possible, choosing desserts that also provide a little protein or fiber.
Tip 4: When in doubt, smoothie!
When you’re overwhelmed with snack ideas or running short on time, just whip up a smoothie. To meet the nutrition needs for your goal, just make sure your smoothie has at least 10 grams of protein in the form of hemp seeds, a whey or plant-based protein powder, greek yogurt, milk or silken tofu.
To make it even easier for you, ALL Centr smoothies, even the snack kind, have enough protein to measure up.
Angie’s favorite snacks to get Healthy, Fit & Toned
Snacks are your friend! Harness their power to reach your goals faster. I’ve picked a couple of my favorites that are right for your goal – save them now, thank me later.
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Angie Asche
NUTRITION
Sports dietitian Angie Asche will power your plate with no-nonsense food advice. Founder of Eleat Sports Nutrition, Angie works with MLB, NFL and NHL athletes to get the best from their bodies. With a Masters of Science in Nutrition & Physical Performance, and as a certified exercise physiologist and personal trainer, she’s got the expertise you need to achieve your goals.
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