Avoiding Snaccidents .. – Coach Milo

When it comes to snacking, remember we’re all human. The majority of us can’t get through the day to day of life without having some cravings and wanting to snack on something. Especially if you are in an office environment where everyone is smashing whatever they bring into the office.

There’s nothing wrong with needing a little extra fuel to get you through the time between meals, but there’s a vast difference between a healthy snack on a busy afternoon and a whole tub of ben and jerry’s (cookie dough obvs) at 2 a.m. during a Netflix binge.

People are often confused about how to snack well: What snack is right for you? When should you eat it? How much is too much? To help you get your head around snacking. Here are 5 key tips to staying on track with your snacks:

1. You don’t have to snack

That’s right: snacks aren’t always essential, depending on what your goals are. If you are trying to lose weight and your other meals are on point then you may be able to just delete it from your brain altogether. If you are trying to aim for muscle mass though then eating all those extra calories in 3 square meals can be challenging and making sure you are feeding yourself regurlarly is important.

2. Max out your protein snacks

If snacking leaves you feeling restless or thinking about a second helping, the snacks you’re choosing might not be the best foods for curbing hunger. Most office snacks like biscuits and the like are just carbs and sugars which can leave you craving more with a nice little drop in focus coming after. More Protein in snacks helps with feeling “fuller” and also helps support muscle recovery from training.

A little carb with a good protein hit could be all you need to keep you going and not reaching for the office cookie jar.

3. Timing is everything

If you are reading this then chances are high your an active person. This means that snacks can form an important part of your daily food intake and should be spaced strategically. Timing of snacks around exercise can make all the difference to training results, ensuring energy pre-workout and the right nutrients for recovery.

4. Plan your snacks like you plan your meals

Yea… I know. What has your life come to? I seriously need to plan my Snacks? But if you snack without a plan, your chance of cruising over to office biscuit and chocolate area “just this once” will be an all too regular occurrence.

Don’t just grab whatever is in front of you. Plan to have nutritious snack options readily available for when you need it.

It can help to have a big batch made ahead of time. I previously posted some coconut bites that can be perfect for this. Make at home and keep in the fridge. Pending on your goals they may or may not be the best however I guarantee it’s a better choice than that cake “Lucy” is carrying around the office. Snacking sorted.

5. Remember: Snacks, not small meals

Snacks can provide important nutrients, but they don’t need to be an entire extra meal. The same goes for ‘occasional’ snacks, too: you don’t have to deny yourself, just be mindful about the treats you decide to include. Try savouring a few squares of dark chocolate, rather than finishing a whole block of caramel milk chocolates.
By all means, enjoy a variety of foods, and things like chocolate can be enjoyed in small portions, regardless of your health and fitness goals but bear in mind how often, how much and your end goal. If eating chocolate every day is on your to-do list then fat loss is going to be more of a challenge.

Wednesday Oly Club

1) Power clean
2 x 3
2 x 2
2) Front squat
2 x 2
2 x 1
3) Split jerk
3 x 3
4)Chin ups
3 x 5
4b) Hamstring curls
3 x 8-12

Sunday Oly Club

1)Power snatch
2 x 3
2 x 2
2)Back squat
2 x 2
2 x 1
3)Split jerk
3 x 2
4)Pull ups
3 x 5-10 Weighted
3 x 12-20