These are your snacking guidelines 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.
Snacks are an important part of your Healthy, Fit & Toned meal plan. They won’t show up in Your Plan in Home because we want you to pick the snacks that work best for your body and lifestyle. Your main meals provide the majority of your nutrition needs, but regular snacks can help you to get power through your workouts and stay satisfied.
The timing of these snacks to support your goals is also crucial.
It’s perfectly normal to go through a bit of trial and error to find the meal and snack times that keep you feeling satisfied and energized while chasing your fitness goals. The following guidelines can help you to plan your meals and snacks for success.
How many snacks should you consume each day?
Women on the Healthy, Fit & Toned plan: up to 3 snacks per day
Men on the Healthy, Fit & Toned plan: up to 3 snacks per day
To make snacking choices easy, we’ve divided our snacks into four types, all carefully created by our team to ensure you meet your health and fitness goals and your nutritional quota.
1. Everyday
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Everyday snacks are low in added sugar and nutrient dense, and lower in calories than our other snacks. All containing less than 150 calories, 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 drinks. Our Apple Pie Oat Cookies for a great snack for any time of the day.
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’s best for you.
2. Pre-workout
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These snacks (which are all between 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 Lemon & Raspberry Microwave Mug Cake is a popular pre-workout choice.
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
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These snacks (between 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 Banana & Peanut Butter Snack Smoothie for a post-workout protein hit.
Timing your post-workout snacks: Ideally, have a post-workout snack or meal within 1-2 hours of training.
4. Treat
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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 have between 170–220 calories each. Try our Choc Gingerbread Slice as a dessert.
Timing your treats: As these snacks are higher in calories, we suggest only having them once or twice a week.
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