MORE USEFUL STUFF

Wondering what are the best pre-workout snacks and when should I eat them? Get the most out of every workout by having the right pre-workout meals and supplements as it can help you lift heavier and for longer.
If you see someone at gym moving with the pent-up energy of a six-year-old on a sugar high, its most likely they’ve taken some kind of pre-workout product.
You can also get energy from eating the right pre-workout meals, but there are three cases in which supplements can help: if you don’t have time to eat a meal; if you can’t stomach anything before training; and if you’re a hard-core lifter.
But what you do need to know – you have to eat or take something. If you work out on an empty stomach, you may have a slight benefit when it comes to weight loss, but you’ll be missing out on the potential of serious muscle gain and the best results.
“Your snack should contain both protein and carbohydrate, and it should be eaten about 30 to 45 minutes before your training session,” says Jordana Ventzke, a registered dietician, personal trainer and supplement expert.

Here are her recommendations:
  1. A slice of wholegrain bread and carb topping
Peanut butter or another kind of nut butter is a good topping; add some honey for that extra bit of energy. Or you could try scrambled eggs for protein.
  1. A bowl of Oats with Cinnamon
Have it before a morning session, the cinnamon helps control blood glucose levels, you can also make it with milk or add some peanut butter to increase the protein count.
  1. Banana and Greek Yoghurt
They’re like nature’s energy bar- a great source of carbs and potassium (maintains nerve and muscle function) to have before you exercise. The yoghurt adds protein.
  1. Apple and Peanut Butter “Sandwich”
Slice up an apple and spread with peanut butter. It’s perfect for late afternoon training. The apple provides energy and fibre, and peanut butter for protein.
  1. Berry ,Banana and Almond smoothie
Great before workouts, easy to make, easily- digestible and portable, this makes for a good source of both carbs and protein. Mix it with plain yoghurt or milk.

- Alice Paulse