This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, who’s a Fitness Consultant, the owner of REPTS (Registered Exercise Professionals & Therapists) and co-producer and host of THE FIT FACTOR on Rhythm Fm (95.5). Rodja has over 20 years experience in the field.
The Fantastic Four: Pump Yourself Up with These Smart Pre-Workout Snacks
Looking to fuel up your workout fast? Before you reach for that three-bean salad or an extra-large protein smoothie, consider these guidelines for smarter snacking before you hit the gym.
Lenox, Mass.-based integrative nutritionist and author Kathie Swift suggests having a pre-workout snack 30 to 60 minutes before you hit the gym. It should be easily digestible, non-bloating, and able to pump nutrients efficiently into the bloodstream. Though there will be some variation, depending on how long or intense your workout, a good pre-workout nosh will also be:
• About 150 to 250 calories.
• Fat and fibre smart: Approximately 15 grams of fat should be your max, and cap the fibre at eight to 10 grams. Why the limits? Adding more of these ingredients will likely slow the digestive process.
• Carb-generous: Look for roughly 20g to 40g to keep your energy flowing.
• Protein-rich: A max of 10 grams of protein supports muscles without slowing down your gut.
Here are four options for hitting all of these guidelines easily:
#1: Pack a beloved banana. Described as “nature’s PowerBar” by Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport, a banana is a perfectly portable, well-balanced, pre-workout snack. Looking for an energy boost? Top it with a tablespoon or two of almond, cashew or peanut butter.
#2: Make a mod PB&J. Runners, cyclists, swimmers and kids everywhere power up with a classic peanut butter and jelly. Put yours on a slice of whole wheat or multigrain—not white—bread. And steer clear of jellies with added sugar—look for low- or no-sugar varieties made with pure fruit.
#3: Follow the trail mix. If you’re not into experimenting with an assortment of nuts, seeds and dried fruits, buy a pre-mixed, one-pound bag of trail mix, then portion it out into snack-sized zipper bags. Toss them into your gym bag and you’ve got an easy, healthy body-fuel source. Looking at a long workout? Add steel cut oats to the blend for sustained energy.
#4: Tart up a plain Greek yogurt. Pick up a small container of low-fat Greek yogurt and a granola bar. Crumble half the bar into the yogurt. Now you have the perfect, grab-and-go, crunchy, creamy, power-up snack. Boost it further with a few blueberries or dried fruit and nuts with a little maca powder.
Keeping on your fitness game–with or without a personal trainer– is easier than ever with Repts4Life workouts. here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated towards your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. Personalized programmes are also available for a nominal fee. In the mean time, do take advantage of our holiday special: Renew or Signup for any group personal training package by January 14, 2016 and get 20% off your monthly fee for the life of your membership. Also FREE gym membership, a FREE diet, FREE massages with timely renewal, and FREE classes. Get 2 to 6 personal training sessions per week starting from as low as $80 monthly. Returning clients pay no registration. Gift Certificates & FREE Trial Sessions are available!
REPTS ( Registered Exercise Professionals & Therapists) is a Personal Training Studio located both in Castries (upstairs Kaycess on the Square) and Rodney Bay (opposite RJ Clarke). REPTS offers all inclusive upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, FREE Gym Membership, Classes and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when traveling. Skype Training is also available for those who live abroad or travel too frequently to maintain a consistent training programme at home. Call 758-722-3763 for details and to schedule an FREE consultation and trial session. You can also visit repts online at reptsfitness.com or on facebook at facebook.com/repts.fitness.