We’ve all been there: you’ve got a spare hour or so to train in between work and life commitments, your gear is on, shoes tied… and you realize you haven’t got anything to eat.
In these moments, it’s easy to reach for a processed protein bar or shake as you rush out the door, but as Centr trainer (and superhero builder) Luke Zocchi knows, there are better ways to power your workouts that won’t break the bank or keep you chained to the kitchen. Luke’s trademark workouts are just 20 minutes each, and he likes to spend about as much time prepping his meals.
“I am not going to spend two hours in the kitchen making some fancy thing,” Luke laughs. “If I can make something that tastes pretty good and I can whip it up in 20 minutes or 15 minutes, I am all about it.”
Take Luke’s Chocolate Protein Mousse: it tastes like a dessert but is packed full of nutrients and takes about 10 seconds to prepare. (Well, six minutes.) One scoop of protein powder, three tablespoons of Greek yogurt, whisk until smooth, then sprinkle with some walnuts, goji berries and coconut.
For those of you who like a shake every now and then, don’t panic: as long as you make sure it’s packed with fresh produce and nutrients, feel free to drink up. “I prefer to eat real food when possible but when I’m pushed for time a protein shake is great,” Luke says. Adding some green vegetables and good fats alongside your protein powder will give your smoothie a serious kick.
Centr’s recipe database is packed full of no-fuss options that will help you hit those training targets without spending an entire day in the kitchen.
When you’re going hard most days of the week, it’s easy to feel like a few supermarket protein bars won’t hurt, but as Luke notes, what you put into your body is just as important as what you put your body through in the gym. “Without following up with good nutrition, you are not going to get the results,” Luke says. “You will lose weight and you will get to a certain point, but you’re not going to get that step closer to where you want to be.”
Chris Hemsworth may wield the hammer, but it’s his personal trainer Luke Zocchi who cracks the whip. A certified personal trainer, Luke is renowned for his fast and efficient training methods, using weights and bodyweight to get maximum results in minimum time. He’ll also show you how to fuel your training with quick, easy and healthy recipes.
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