Beginning of March for a lot of people is the start of training for the summer 5K road race circuit. While many avid runners have no problem doing their training many do have issues keeping their diet in check due to their work schedule or active lifestyle. Today we will take a look at how athletes can eat properly even at work or with a busy schedule.
According to a survey by the American Dietetic Association and,about 70% of Americans eat lunch at their desks. But while simultaneous munching and mouse-clicking may seem efficient,it rarely leads to healthy eating weight loss plan Desktop eaters are more likely to eat snack foods they can eat with one while clicking their mouse with their other hand. This tends to leave little room for a salad or low carb sandwich.
Here are some ideas to think about for your workday meals:
1. Prepare you lunch and snack foods at home.
Workday food is often food of convenience. A person is far more likely to go to the vending machine, or eat the donuts provided by their coworkers. Bringing food from home will likely be lower in salt, sugar, and saturated fat. Also, if the food is prepared while you are not hungry it is far easier to control the portion of food that will be eaten. I suggest making extra food for dinner for you to bring to work the next day or two, and bring fruit, fresh veggies, yogurt, nuts, and high fiber foods to work instead of a candy bar, bag of chips, or glazed donut.
2. Scope Out Local Healthy Eating Restaurants That Deliver To You Workplace.
Sometimes life gets in the way of being able to bring your own lunch to work, so you have to order out. That is fine if you have a plan. Just don’t accept that since everyone in the office orders from McDonald’s that you will also get your food there as well. While jogging near work one day take a look around at the restaurants in the area to see which will provide the best meals to fit your diet. Is there a good deli that serves soups and salads? Is there a Chinese restaurant that serves healthy non-fired food? Is there a Sushi restaurant? If not, most fast food joints now have a respectable healthy eating menu to pick from.
3. Desktop Dining Should Be Tailored To Your Workouts.
Depending on when a person workouts out will dictate when they eat. For instance, a morning runner will need to refuel their body after a workout immediately after running. Waiting for lunch will likely cause a person to crash or be wiped out by then. For a runner who burns a lot of calories would want a high protein/carbohydrate meal, weight loss ideas like an egg sandwich.
Now if you are a person who likes to workout out during their lunch break, then I suggest having a smaller breakfast with a snack that is in the neighborhood of 300 calories, preferably low in fat and high in carbs. A yogurt, protein bar, or a bowl of cereal would be ideal.
Also, for a midday runner or gym workout person a recovery meal is a must. A banana with a turkey sandwich is one of my favorite midday recovery meals. A protein shake is an option, or even bean soup. Replenishing your lost vitamins is a must after a workout.
If you like to workout in the evening after your work day then working in a snack a couple of hours before your workout is ideal. Again, a low fat high card snack is perfect. Also, make sure to hydrate throughout the day, but especially a couple of hours before your workout.
4. Drink Water During The Day.
If you are drinking water throughout the day you will likely not be as hungry as you would have been if you hadn’t been drinking water. This will keep you from over eating and avoiding your body’s natural tendency to store food as fat instead of energy when you are hungry.
Also, did you know that every time you drink a 7oz glass of cold water that you metabolism speeds up 30%? Your body needs water for your metabolism to work. It just doesn’t work without it.
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Lastly, avoid carbonated drinks, like pop or sparkle juices. Besides the sugar being bad for you the carbonation makes it harder for you to breathe during a workout and keeps oxygen from getting to where it needs to be.
Final Thoughts On Desktop Eating.
Eating at your desk will rarely be gourmet or glamorous. However, having an idea to provide your body with the nutrition and energy it requires is accomplishment enough. Now, just avoid making a mess at your desk. You don’t want to be that guy!