Your Build Muscle snacking guidelines

Everyday snacks are low in added sugar and nutrient dense, and lower in calories than our other snacks. All containing less than 150 calories per serve, they're for those moments you just need something small to keep you going. Many of these snacks are fruit or vegetable-based, and they also include liquid snacks like soup and hot drinks. Try our Avocado Hummus Dip with Pita.

Timing your everyday snacks: There’s no recommended window in which to consume your everyday snacks, so monitor your own hunger levels and progress to find the right balance. It’s okay to go through a bit of trial and error to find what fuels you best.

2. Pre-workout

These snacks (which contain 170-220 calories each) are specifically designed to fuel your body so you can train hard and get results. They contain nutritious carbohydrates and are low in fat to boost energy levels and not be too heavy in your stomach before exercise. Our Choc Peanut Bliss Balls are a pre-workout snack favorite with members.

Timing your pre-workout snacks: Ideally these snacks should ideally be eaten 1-2 hours before working out. If you’re working out first thing in the morning, have a snack or a light breakfast an hour before you start. If you train late in the afternoon or after work, aim to have lunch 3-4 hours prior, then have a top-up snack with protein and carbs an hour before.

3. Post-workout

These snacks (which range from 170-220 calories each) are designed to help you recover from your training session so you’re ready to take on the next day’s workout. They are rich in high-quality protein for muscle repair and will give your body the building blocks for new lean muscle tissue. Try our Peanut Butter & Honey Protein Squares for a post-workout protein hit.

Timing your post-workout snacks: Ideally, have a post-workout snack or meal within 1 hour of training. If you get caught up after working out and can’t get food in a hurry, don’t stress out – just make sure there is enough good quality protein in your meals and snacks in the hours that follow. If you will eat your next meal within an hour or so after training, no need for a post-workout snack in between!

4. Treat

Centr is not about deprivation, so if you’re craving something indulgent, we’ve got treats to keep you happy while keeping you on track. Our treats contain between 170-220 calories per serve. Try our Peanut Caramel Cups as a dessert.

Timing your treats: As these snacks are higher in calories, we suggest only having them once or twice a week.

5. Post-workout Super Smoothie

Our super smoothies contain 400 calories each and at least 20g (3⁄4 oz) of protein, plus plenty of carbohydrates for recovery. They are exclusively created for muscle builders on Centr, to make it easier to meet your daily energy quota, as bulking diets often require you to eat larger amounts of food to support training and muscle gain. You will find a super smoothie in Your Plan every day, listed as a ‘Post-workout meal’ – use the swap function to select a different flavor if you like. You can also find them in the Meals section by searching for ‘super smoothie’. Our Banana Peanut Butter Super Smoothie is particularly popular.

Timing your Super Smoothie: Ideally consumed post-training, they can also be used as a pre-bed snack if you are training the next morning. Remember, this smoothie is in addition to your recommended 3-4 snacks per day to support your muscle gain goals.