Your BODYTEC trainer is always full of smiles and bursting with energy to take you through your 20-minute session, right? Working with dozens of members throughout the day can be tough work. So, we wanted to know what secret snacks our BODYTEC trainers rely on and can share with you so you can fuel your body the same way. Snacking throughout the day notoriously derails your healthy eating plan too, but their trainer-approved mini-meals will help you keep on track. Yum!
FOR MUSCLE RECOVERY
“My favourite healthy snack that I have recently discovered is Healthgirl With A Sweettooth’s Cacao Crunch Protein Balls. These are the perfect on-the-go snack to keep your sugar cravings at bay and add extra protein to your diet. These are a great idea for a post BODYTEC training session, as they will aid the muscle recovery and replenish those energy stores.”
Ashleigh Davies, BODYTEC Umhlanga Ridge
FOR LEAN MUSCLE
“I don’t really snack on small stuff, I rather work in meals throughout the day. So, for example, I will eat egg whites or tuna and a apple between my meals as means to get more protein in, which means I can pick up more lean muscle. My aim has been to pick up more weight, but not fat. This worked for me and increased my protein synthesis.”
Morne Botha, BODYTEC Brooklyn
“I usually snack on almonds between my main meals and in the evenings. Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorous, iron and Vitamins B and E. They are also a good source of antioxidants which strengthen the cell membranes protecting the cells from oxidative damage. Eating almonds reduces hunger, lowering your overal calorie intake too. This makes it incredibly effective for expending excess calories when wanting to reduce your body fat percentage.”
Riaz Jogee, BODYTEC City Bowl
“My favourite snack is protein flapjacks. These are delicious and so simple to make! I enjoy having these about twice a week, on the days that I train legs (intense workout), approximately 45 minutes to an hour before my session. Having a good amount of carbohydrates before an intense workout will help fuel you in the gym so you can work harder and push more weight, and then having the influx of carbohydrates after the workout session will help saturate the muscles with carbohydrate storage (muscle glycogen) and aid with recovery.”
½ cup rolled oats
X3 egg whites (adjust according to consistency)
1 scoop whey protein
Combine all ingredients together. There should be no lumps; the mixture should be the same consistency as a pancake. (Loose enough to run onto pan). Spray a pan with non-stick spray. Put the stove on medium heat. Pour small amounts of mixture onto pan, according to size of flapjack required. Leave for a few minutes until bubbles form at the top. Flip over with a lifter and repeat same process. A waffle maker can be used too – just remember to spray with non-stick spray! Feel free to spread on a teaspoon of organic peanut butter with cinnamon for extra flavour. Get creative!
Candice Van De Schyff, BODYTEC Rosebank