OPTIMISE YOUR PROTEIN SNACK

The refuel rule after a hard HIIT workout: 20g to 30g of protein and 70g of carbs (for a 64kg woman). “Get the full protein and half the carbs before you hit the shower, then eat the rest of the carbs at your next meal,” says Susan Kleiner, author of The New Power Eating. She suggests an all-natural, plain Greek yogurt with fresh fruit and pistachios to keep it easy.

Q How do I ensure I’m really getting the intensity of “as many reps as possible,” where the good benefits of HIIT are? First, kudos to you for taking ownership to make your results happen. Gold star, girl! The tricky thing is that everything from what you eat to your mental stress can affect your physical energy, and that will dictate what your “possible” is in the weight room. A great way to work through this energy flux is to use a drop-set system. This means you start with challenging weights that you feel you can complete the reps with, while having another set of slightly lighter weights on standby. If you hit that point at which you can’t finish a set, you simply complete the remaining reps with the lighter set of weights.…

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Shape Singapore (Digital) - 1 Issue, May 2019

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