My Day on a Plate: Jonny Stephens

11am snack

Whatever your training or fitness goal, your workouts need to be complemented with the right nutrition. But, we all know that diet inspiration can be hard to find at times. So, with this in mind, we talk to Reflex Ambassador and Fitness Coach Jonny Stephens to get his typical day-to-day diet plus some of his go-to recipes. Here’s his day on a plate:

First thing

I’m not the biggest fan of eating in the morning, especially the days when I’m in the gym for 5.30am, so I play with a variation of intermittent fasting. I will have a black coffee or a cup of tea before I head in, but I won’t eat anything until the morning finish at about 11am.

11am

Because it’s important to get a good whack of protein into the first meal of the day, to break my fast, I’ll always have a double serving of Instant Whey Pro and a selection of fruit. This works really well for me, it will keep me ticking over until lunch time, it’s high protein and really low in calories so I can have two larger meals at lunch and dinner and still put myself in a small calorie deficit or at maintenance calories.

Lunch

Jonny's Lunch

For lunch check out this summer steak salad, which is a tasty little number. It’s full of colour and spice yet well balanced, low in calories and high in protein.

All the ingredients in here make this dish a great nutritional powerhouse. A rule I’ve been trying to live by is always having at least three different colours on my plate. The greens, reds and oranges guarantee a whole host of vitamins and minerals. The oil-based drizzle on the salad, the avocado and a lean cut of steak provide a great balanced fat profile.

And, of course with 38g of protein, it is smashing your leucine threshold and is a nice big step towards your daily protein intake goal. For those trying to trim up for summer, piling on lots of low calorie dense foods like salad leaves and pepper, teamed with the citrus zest and chilli flakes is guaranteed to banish any hunger that might be lurking. 

Calories – 550, Protein – 38g, Carbs – 32g, Fat – 30g

lunch ingredients

 Here’s what you need on your shopping list: 

  • Flat iron rump steak
  • Sweet potato
  • Mixed salad leaves
  • Avocado
  • Lime
  • Roasted red pepper
  • Chilli flakes
  • Garlic
  • Paprika
  • Cumin

Dinner

Jonny's dinner

Dinner is one of my favourite meals of the day so it is always my biggest meal of the day.

This Tandoori Chicken, Rice and Slaw is a popular one for me. I love the flavour of the higher fat chicken thigh, but if you’re trying to save a few calories youcan easily swap the thighs out for chicken breast.

Also you can cut the rice out and just wilt the rainbow chard if you want to go lower carb.

If you look at the ingredients you can see all the different colours that can be found in this dish, promising vitamins and minerals.  And, the spices are an easy way of adding flavour without adding loads of calories to your plate.

Calories – 638, Protein – 38g, Carbs – 63g, Fat – 26g

dinner ingredients

 The shopping list: 

  • Chicken thigh
  • Brown rice
  • Rainbow chard
  • Red cabbage
  • Apple
  • Coconut yoghurt
  • Lemon
  • Tandoori spice

The story behind the diet…

As many of you know my mindset and training has had to shift slightly. Having being quite ill and inactive for six months, elite sport, chasing personal records and smashing it in the gym has had to be put on hold…

The focus for me now is moving well, getting better and eating and exercising for my physical and mental health.

This has been a fabulous journey (so far) and has led me to explore more lower calorie, high flavour and fun recipes. If I do say so myself, I’m a bit of a dab hand in the kitchen these days!

To get more recipes head over to our blog. Want to keep up to date with Jonny? You can follow him on Instagram

Strawberry & Coconut Vegan Breakfast Smoothie

smoothie

Getting out of bed and finding time for breakfast can be struggle but our strawberry and coconut vegan breakfast smoothie is worth getting out of bed for and it’s quick to make. Made with Vegan Protein, this smoothie will make it easier to achieve your daily protein goals by getting ahead first thing.

Ingredients:

  • Handful of frozen strawberries
  • 1 banana
  • Handful of rolled oats
  • 250ml coconut milk
  • 25g of Vegan Protein Strawberry
  • Strawberries and desiccated coconut for decoration (optional)

Method:

1. Chop the fruit

2. Blend all the ingredients

3. As an optional extra, add strawberries inside the glass and on top of your smoothie, alongside some desiccated coconut.

About Vegan Protein:

Vegan Protein is made with protein from fresh peas. It’s also made using renewable green energy and it’s free from genetic modification, nitrogen fertilisers, gluten, soy and chemicals making it the ultimate clean option. Find out more and shop now.

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

Power Apple Juice Recipe

Power apple juice

Fresh apple juice is good but fresh apple juice with a punch is even better. Made with Amino Fusion, this refreshing juice will get you pumped for the gym, making it an ideal pre-workout drink.

Ingredients:

  • 1 serving Amino Fusion Green Apple
  • 2 x juiced apples (if you don’t have a juicer, you can leave the apples out or use a little shop-bought apple juice)
  • 8-12 fresh mint leaves
  • 1 lime
  • Sparkling water
  • Ice

Method:

Power apple juice

1. Cut and core the apples and put them through a juicer (if you’re using apples)

2. Add to a glass with the Amino Fusion powder, mint leaves and a squeeze of one half of lime.

3. Use a spoon to squash and mix the ingredients together to release and combine the flavours

4. Add a fresh wedge of lime and enjoy!

What is Amino Fusion?

Amino Fusion is a pre-workout made up of amino acids. Amino acids are often described as the building blocks of protein and contribute to the growth of muscle. Amino Fusion contains research supported amino acids – including citrulline malate, beta alanine and l-carnitine tartrate. With zero calories and a caffeine kick, Amino Fusion is for anyone who wants to support their gym or exercise routines with a convenient source of amino acids. It is a great pre-workout and energy drink, and has virtually no carbs!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

Strawberries & Cream Protein Ice Cream Recipe

Strawberries & Cream Ice Cream

It’s hard to beat a classic combination like strawberries and cream but what about if you put it in a guilt-free ice cream? There’s no denying it’s a winner.

Strawberries & Cream Protein Ice Cream

Serves 4

Ingredients

Method:

1. Combine all the ingredients except the strawberries in a blender

2. Pour into a container

3. Add the chopped strawberries

4. Freeze for at least 2 hours

Enjoy!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and InstagramInterested in more Reflex Nutrition recipes? Head over to our blog

Micro vs Macro: What you need to know

Healthy food

We all need macronutrients and micronutrients in our diets. Macronutrients are essential – they give us energy, and they are needed for the growth and maintenance of our body. Macronutrients (or macros for short) are made up of carbohydrate, protein and fat.

Those who are training, have a specific goal or body type may tweak the percentage of each macronutrient in their day-to-day diet. Or look to supplements to increase their protein intake, and therefore muscle growth and repair.

Image of Reflex Ambassador Emil

I usually aim to keep my protein around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop body fat I tend to increase my protein intake slightly to preserve muscle and can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!

Emil Hodzovic, Reflex Ambassador, Doctor and Bodybuilder

 

Given that ‘macro’ is the Greek for large and makes up a high proportion of our diet, it can be easy to focus on them and forget about the small, yet equally important, micronutrients.

With this in mind, we wanted to give a little time to the micronutrients. Here we discuss what they are, why they are in important and where can you get them from.

What are micronutrients?

While macros help our bodies to function in a big way – think general energy, growth and maintenance, micronutrients help the more intricate parts of our body – the workings of our organs, nervous system, cells, joints, ligaments and metabolism to name a few.

They also help with the efficient metabolism of macronutrients, which can maximise all your efforts in the gym. Despite being needed in tiny amounts, micronutrients are essential to our diets.

Where can I get micronutrients from?

Vitamin A

Cheese, eggs, oily fish, liver, milk and yoghurt are some examples of where you can get a good source of vitamin A. You can also eat food with beta-carotene, which your body can change into vitamin A – foods with beta-carotene include yellow, red and leafy green vegetables and yellow fruit like mango or apricots.

B vitamins and folic acid

Thiamin (Vitamin B1)

Good sources include fresh and dried fruit, eggs, peas, wholegrain breads, some fortified breakfast cereals and liver.

Riboflavin (Vitamin B2)

Milk, eggs, fortified breakfast cereals and rice are good sources of vitamin B2, although these foods should be kept out of direct sunlight because UV light can destroy vitamin B2.

Niacin (Vitamin B3)

Vitamin B3 can be found in meat, fish, wheat flour, eggs and milk.

Vitamin B6

Vitamin B6 is present in lots of food – some examples are pork, poultry, fish, wholegrain cereals, eggs, vegetables and milk.

Biotin (Vitamin B7)

Vitamin B7 can be found in a wide variety of fruits, vegetables and wholegrains. It’s also made by the bacteria that lives naturally in our bowel.

Vitamin B12

This is found in meat, salmon, cod, milk, cheese, eggs and some fortified breakfast cereals.

Folic acid

Leafy greens like broccoli, brussels sprouts, spinach, asparagus and peas contain folic acid. It’s also found in chickpeas and fortified breakfast cereals.

Vitamin C

Oranges are known as being an excellent source of vitamin C. You can also get this vitamin from peppers, strawberries, broccoli and potatoes.

Vitamin D

Sunlight is the primary way of getting vitamin D but you can also get it from red meat, oily fish, liver and egg yolks.

Vitamin E

Nuts, seeds, avocados, wholegrains and plant oils like olive oil are a good source of vitamin E.

Vitamin K

Leafy greens appear again – this time as a source of vitamin K.

Iron

Iron can be found in meat, beans, nuts, wholegrain and kale.

Calcium

Calcium is usually associated with dairy products but this mineral can also be found in leafy greens and nuts.

Magnesium

Again, this mineral can be found in nuts, leafy greens and dairy. Wholegrains and meat are also a good source of magnesium.

Potassium

Famously found in bananas, you can also get potassium from nuts, seeds, pulses, meat and fish.

Zinc

Meat, dairy, bread and cereal products are good sources of zinc.

Selenium

Selenium can be found in meat, fish, eggs, brazil nuts and oats. Also, along with vitamin C and zinc, selenium can be found in our Beauty Bar.

To find more out about the sources of these vitamins and minerals, the recommended amounts and what their functions are, take a look at the NHS guide.

While micronutrients can be found in food, those with vitamin deficiencies, specific dietary requirements or wanting to ensure they’re getting their daily quota may turn to multivitamins. For your vitamin top up, shop Nexgen Pro.

 

What our ambassadors say about supplements

Alex

Reaching a protein goal is tough on purely just food, so supplements are extremely useful. Other than protein, I have range of daily supps such as omega 3, multivitamin and vitamin D. Read more here.

Alex Crockford, Reflex Ambassador and PT

 

Gauri working out

When I can feel a cold coming on, I do like to ensure I top up my vitamins with Nexgen Pro to ensure my body is fully equipped to fight off any nasty bugs! Read more here.

Gauri Chopra, Reflex Ambassador and PT

 

 

The Benefits of Multivitamins and Nexgen

Nexgen Pro

While many of the nutrients we need come from a balanced and varied diet, there are certain factors that mean we don’t always get the goodness we need to be at our full potential. The answer to this can be multivitamins.

Here, we take a look at why we need to supplement our diet with vitamins, considerations when choosing a multivitamin and why our multivitamin Nexgen can benefit your health and wellbeing.

Why do we need to supplement our diet with multivitamins?

The ideal situation would be to eat organic fruit and vegetables, providing a dense array of vitamins and minerals.  The amount we would eat would be directly related to not only our base requirements but we would be optimising our intake relative to our lifestyle and the physical demands that we place ourselves under.

However, the idea of relying on food as being a source of vitamins and minerals is an ever increasingly flawed thought for some very simple reasons.

1. Modern farming cuts down our mineral intake

Since the advent of intensive farming techniques, the land has had to sustain an ‘intensive’ approach.  Even where crop rotation is implemented, the ever increasing demands being placed on the fixed available space has an effect.

This has been documented by research “The Chemical Composition of Foods” (1940-1991 Special Report Number 235) commissioned by the Medical Research Council who reported on the mineral content of 27 vegetables, 17 fruits and 10 cuts of meat in relation to their sodium, potassium, phosphorous, magnesium, calcium, iron and copper content between the years 1940 and 1991.  The results are stark as seen below:

.

Vegetables  

Fruits 

Meats

Sodium

Loss of 49%

Loss of 29%

Loss of 30%

Potassium

Loss of 16%

Loss of 19%

Loss of 16%

Phosphorous

Gain of 9%

Gain of 2%

Loss of 28%

Magnesium

Loss of 24%

Loss of 16%

Loss of 10%

Calcium

Loss of 46%

Loss of 16%

Loss of 41%

Iron

Loss of 27%

Loss of 24%

Loss of 54%

Copper

Loss of 76%

Loss of 20%

Loss of 24%

Zinc

N/A

Loss of 27%

N/A

This study shows that many of the foods that we eat on a daily basis contain less minerals than they used to.

2. The recommended daily allowance is based on the average person

The NRV (nutrient reference value) or RDA (recommended daily allowance), a measure of the ideal intake of a particular nutrient, is based on a panel of average individuals.

It is fair to assume that people who regularly undertake strenuous physical activities are probably more likely to be on the upper limits of the RDA.  Here at Reflex Nutrition, we produce products that often contain ingredients that might exceed the NRV, but the important fact is that we never exceed the recognised Safe Intake level where concerns of toxicity or lack of non-incremental benefit exist.

What to consider when selecting a multivitamin

So, given some of the reasons for supplementing your diet with multivitamins, here’s what you should consider when selecting a multivitamin. Firstly, not all minerals are created the same. For example, there are different forms of minerals and those differences are significant. For example, any oxide form of mineral will be far less capable of being absorbed by the body than a chelated form.

The chelated form relates specifically to the mineral being bonded to an amino acid, which means that it becomes far easier for the body to utilise.  It is also true of other forms of minerals.

So, if you see an oxide form on the ingredient list, remember that your body’s ability to make use of it is very compromised.

Secondly, another consideration is that friendly bacteria (pro-biotic) is only a positive thing if it is allowed to work.  The friendly bacteria that we use are enteric coated which means that the bacteria can pass through the harsh stomach acid environment and reach the intestine intact, where they can start to activate.

What’s the difference between Reflex Nutrition’s Nexgen and Nexgen Pro?

Because we use the chelated form of minerals and enteric coated friendly bacteria, you may have decided that Nexgen is for you. But, which kind?

Broadly speaking Nexgen is intended for most people, whereas the Pro variant is formulated for those people who are undertaking strenuous activities on a regular basis.

Therefore, from an ingredient perspective, Nexgen Pro has higher dosages of many of the ingredients.

Either way, they both make use of the same branded ingredients and the same capsule technology, so if you decide that you want a multivitamin the only decision you need to make is whether you go for Nexgen or Nexgen Pro.

Top tips from the Reflex Ambassadors on getting ready for summer

Alex in Pool

While most of us want to look our best all year round, it becomes more of a focus in the lead up to summer. With this mind, we chat to Reflex Ambassadors and fitness and nutrition experts Emil Hodzovic, Gauri Chopra and Alex Crockford on their summer approach, nutrition and workouts.

As well as being a Reflex Ambassador, Gauri Chopra is also a PT, online coach, fitness model and founder of The London Rooftop Gym. So, she’s in the know when it comes to getting into shape for summer, and her approach is realistic and motivational. Here’s her two key pieces of advice:

Gauri Weightlifting

“Number 1: Give yourself enough time and avoid quick fixes! Quick fixes and going to extremes to lose weight in a short period of time tend to do more harm than good and you’re more likely to pile the weight straight back on after you reach you goal. Especially when dieting. Keep it simple, and be consistent so it is easier to progress on and tweak when needed. Slow and steady wins the race.

Number 2: Have a plan in place. If you have a program set in place, there’s no room to second guess yourself or go in half-heartedly. You’ll be surprised at how such a simple thing can make all the difference. All you have to do is turn up and follow the plan!”

Alex Crockford, another PT who knows his stuff, as shown by the success of his #CrockFit fitness plans, agrees with Gauri: “I think following a plan that you can get consistent with is so important. It keeps you motivated and builds momentum. Without consistency, that summer body is not going to happen!”

Nutrition

Moving onto the right nutrition for those summer bodies, we get the lowdown from medical doctor, fitness coach and Reflex Ambassador, Emil Hodzovic:

“I would recommend taking the basic products regardless of goal and these would include vitamin D, a multivitamin such as Nexgen Pro, Omega 3s or Krill Oil and Creatine.

Then on top of this, it is very useful to have a good quality protein shake. The most important factors when choosing a shake would be protein content and quality and then taste is a close second. When I’m trying to lean down, ideally I want a protein product which tastes good even when mixed with water (to save calories!) and has minimal carbs and fats in it. Instant Whey Pro is pretty good but Micro Whey really is the next level when it comes to good tasting protein.”

So when you’ve got the right protein sorted, when’s best to take it? Alex recommends preparing a shake so when you’re done working out you can have it straight away. Gauri on the other hand doesn’t worry too much about when to consume a protein shake: “I generally like to make a nice protein smoothie when I get home from the gym, or simply make and eat good high protein meal. I tend to have post workout protein shakes when I know I won’t be eating for a while or when I am on the go to help tie me over till I can get a proper meal in.”

There’s no right or wrong answer on when to take a shake as long as you’re having the right amount of protein for your goals. We speak to Emil about how much protein he consumes when he’s looking to lean down:

Emil on holiday

“I usually aim to keep my protein to around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop bodyfat I tend to increase my protein intake slightly to preserve muscle and I can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!”

We also get his thoughts on carb consumption when you’re looking to get leaner:

“When getting lean, it is all about calorie balance. As calories become more limited and protein stays the same or even increases, carbs become more limited as well. This means that you need to be picky with carbs – both in terms of sources of carbohydrates but also when you are eating them.

When dieting hard you want to focus on carbohydrates around training to fuel the session in the most effective way possible. For me this is often a normal meal 3-4 hours prior to working out. I tend to opt for a meal with potatoes or rice. Then an hour before my workout I have a One Stop Xtreme or an Instant Whey Pro shake along with a banana.”

Working out

Of course, our ambassadors don’t rely on nutrition alone to achieve their goals. Gauri tells us about her favourite workouts in the lead up to summer:

“I like to do a combination of Low Intensity Steady State cardio (LISS) and High Intensity Interval Training (HIIT) or anything that gets me moving in a non-conventional way. For LISS, my favourite thing to do is to go on an outdoor walk or hike and aim for a step count. It’s much more enjoyable than walking on a treadmill in my opinion!

For HIIT, I keep it short (10-20mins) and like to either do a circuit consisting of 4-6 exercises repeated 4-6 times, or use a 20 sec on 40 sec off protocol on a cardio machine of choice!”

Alex takes a similar approach: “I am always getting my daily steps or activity done. 10-15k steps at least as an overall low intensity output. But a few times a week I will include tough gym circuits, or bodyweight HIIT, or treadmill HIIT to get the heart rate high and achieve a big calorie burn.”

Emil opts for more structure so he can track his progress and maintain the amount he can lift: “I track my steps and calorie intake and output. The workouts are usually bodybuilding style workouts and I try to hit all of my muscle groups 2-3 times a week. I keep sessions short and sharp at around 45-60 minutes, including warm up, and then try to do my cardio in separate sessions.

Although I will use compound exercises such as squats and bench press as the base of my workouts I will also use a lot of isolation exercises to really hone in on specific muscles.”

A big thank you to Emil, Alex and Gauri for sharing their top tips with us. If you’d like to keep up to date with our Ambassadors you can visit our blog or follow us on Facebook, Twitter and Instagram.

Interview with Alex Crockford on Working Out, Nutrition and Healthy Living

Alex

A few weeks ago we had the pleasure of hearing from Alex Crockford – Reflex Ambassador, Personal Trainer and Founder of fitness brand #CrockFit. Here we get the inside knowledge on Alex’s lifestyle when it comes to working out, nutrition and living life the healthy way. 

Hi Alex, let’s start by talking nutrition. Do you have a specific nutrition plan for the week? If so, where do you get your inspiration and how often do you change plans?

Every week is different for me, sometimes I am able to plan, prepare and track my nutrition, whereas other times, if I am travelling or very busy, then I have learnt to stay on track but with a more flexible approach. If I am working towards an important shoot then often I will write down a specific plan and repeat that daily.

Sounds very organised so do you prepare your meals for the week?

Fortunately I have a lifestyle where I can prepare for the day or the next but I rarely plan for further than that. I don’t want to sound basic, but chicken, rice and mixed veg is so easy to prep and it keeps well for the next day!

Do you measure or track your protein requirements?

I usually keep track of my protein intake daily to make sure I am hitting my protein goals. Having tracked this for many years I usually just know how much protein I’m eating a day. I have always aimed for about 1g per 1lb of bodyweight so for me that’s usually around 175-200g.

And, do you have a similar plan for carbohydrates or fibre?

Carbs is something that has more fluctuation in my diet, whereas with protein I always aim to have more rather than less. My fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!

This is a great point and one that is very relevant today given that recent reports say that many people aren’t getting the recommended amount of fibre. Are you aware of how much fibre you need on a daily basis? And how do you make sure that you get this into your diet?

I don’t usually count, track or aim for a particular number but I aim to include vegetables in every main meal and I usually recommend veg being the majority of your plate. Unlimited!

So do you supplement your food intake with any sports nutrition supplements?

Always! The majority of my supplements come in around workout time, such as pre workouts and always a post workout protein shake. Reaching a protein goal is tough on purely just food, so supplements are extremely useful. Other than that I have range of daily supps such as omega 3, multivitamin and vitamin D.

What about when you’re travelling – do you have a go to ‘on-the-go’ snack?

I turn to protein bars, rice cakes, apples. These are things that I look forward to (weird I know!). They’re also dry food and very easy to carry around.

Given your career as a PT and from your answers above, it’s clear you’re a super healthy guy but for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

Well that’s my whole #CrockFit life that I promote everyday! A healthy lifestyle is one that makes you feel good on the inside and look good on the outside. A life that gives you confidence to walk on the beach, try new things and meet you new people. It means getting excited about your daily exercise whatever that might be, and enjoying the food you eat everyday. Food that fuels your body and your mind for training and living!

Sounds great! Thanks for your time Alex.

If you’d like to follow Alex’s journey and stay up to date with #CrockFit you can follow him on Instagram or visit his website. For more interviews and news from us, check out our blog and keep in the loop by signing up to our newsletter.

 

Interview with Gauri Chopra on Working Out, Nutrition and Healthy Living

Gauri Chopra

We speak to Reflex Ambassador, Personal Trainer, Online Coach AND Fitness Model Gauri Chopra on working out, nutrition and healthy living. Here she shares her healthy lifestyle tips and tricks with us. 

Hi Gauri! So let’s talk nutrition, do you have a specific nutrition plan?

I don’t have a specific nutrition plan as such, however I do like to dip in and out of tracking macros to ensure I’m getting enough of what my body needs for my lifestyle and training.

I generally keep my diet balanced throughout the week and aim for 85-90% wholefoods. The other 10-15% is made up of anything I’m craving, which may not necessarily be deemed as ‘healthy’. This way, I can keep my diet flexible and interesting to prevent the boredom of eating the same thing day in day out. It also helps me feel less restricted and therefore less likely to binge from cutting certain foods out.

It’s a great approach! So do you do any meal prepping to help keep you on track?

I prefer to batch cook rather than prep specific meals for each day. I generally batch cook my meats or fish so I have a protein source to grab and go, and similarly do the same for carb sources like potatoes or grains. I tend to add salads and veggies fresh as they tend to go off quicker, and fats I either add in the form of nuts, avocado, or the oil in which my food is cooked in. I feel prepping this way works best for me so I can mix and match based on how I’m feeling on the day!

Sounds like a plan! So do you work out your protein requirements for the week?

Yes, I like to use the 1g/lb bodyweight rule.

And, do you have a similar plan for carbohydrates or fibre?

Carbohydrates I keep flexible depending on how active I am or how intense my training is. Fibre I keep to a minimum of 25g to ensure my gut health is kept in check.

Fibre is incredibly important for gut health and something that can get forgotten about. Are you aware of how much fibre you need on a daily basis and do you have any tips for getting the fibre you need?

As a guideline I usually say 5g for every 500kcals consumed is a good minimum. My main sources come from leafy greens, whole grains, flaxseed, and chia seeds. My best tip would be to try and incorporate one of these into every meal!

So do you supplement your food intake with any sports nutrition supplements? If so, for what purpose?

I do supplement with whey protein for convenience, and because it tastes good! It also helps keep my sweet tooth satisfied and makes life so much easier on my busy days or when I’m on the go! My favourites are the Reflex Diet Protein and Instant Whey Pro.

When I am training fasted in the morning, I like to sip on some Amino Fusion. I feel like it gives me the energy to get a good session in, and ensures my muscles are preserved if I am training for a long period of time!

When I can feel a cold coming on, I do like to ensure I top up my vitamins with Nexgen Pro to ensure my body is fully equipped to fight off any nasty bugs!

And what about when you’re on the go – how do you ensure you get the right nutrition?

I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.

Your diet sounds very healthy without being restrictive, for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

To me, a healthy lifestyle means keeping active with the kind of exercise I enjoy doing, and eating in a way that nourishes my body to make me feel good from the inside out!

When I’m busy or on the go, I always make sure I’m prepared with healthy snacks so I’m not tempted to make poor decisions.

I also always opt for meals that are high in protein and fibre, and minimally processed when eating out to keep me fuller for longer. Looking at nutritional labels is always a must and allows me to ensure I’m maintaining a healthy balance throughout the day.

Workout-wise, I usually like to get them done first thing in the morning so it’s out the way and I have no excuse later when I’m too tired or busy. If I’m short on time, I’ll either get in a quick HIIT workout, or just make sure I keep myself active during the day by doing lots of walking and taking the stairs everywhere!

Thanks Gauri. As always, great to hear from you!

To stay up to date with Gauri, you can follow her on Instagram or check out her website.To hear more from us, sign up to our newsletter and take a look at our blog

Say Hello to the New Protein Bar

Protein Bar All Flavours

We’re excited to announce the arrival of our new Protein Bar!

A naturally flavoured high protein and fibre bar, Protein Bar is an ideal on-the-go snack for those who lead an active and healthy lifestyle.

Gauri“I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.” 

Gauri Chopra

 

Why something new?

The government guidelines recommend 30g of fibre a day, however, most adults are eating an average of 18g a day. Fibre is incredibly important to our diets – it makes us feel fuller and helps our digestion. And, on a more serious note, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

But getting your recommended daily intake of fibre can be hard. Life is busy and where healthy breakfast cereals, porridge oats and wholemeal and granary breads are good sources of fibre for breakfast time – many of us are not even getting the chance to sit down and eat breakfast.

But the bad news is over! We know that fibre and protein are important in our diets and we know that convenience is key, so…

Say hello to the new Protein Bar!

Alex

“Carbs is something that has more fluctuation in my diet… my fats and carbs go up and down sometimes but fibre and carbs from veg is always a top priority for me. It is easy to just focus on protein, but it is important to always get the fibre in too!” 

Alex Crockford

 

Protein Bar is made with natural flavours and contains no added colourings, no artificial sweeteners and no preservatives. It’s also suitable for vegetarians and made with gluten-free oats.

This healthy snack is tasty too – available in three delicious flavours:

  • Cocao & Orange
  • Coconut & Papaya
  • Cranberry & Lemon

So top up your fibre and protein intake and enjoy a healthy and tasty snack at the same time – shop now.