How to eat right in the office during the working day


Exercising before work is a good idea. But you have to take care of muscle recovery in the office as well. Today we’ll talk about what food should be taken to the office in order to combine work with proper nutrition.

How to eat right in the office during the working dayHow to eat right in the office during the working day

Exercising before work is a good idea. But you have to take care of muscle recovery in the office as well. Today we’ll talk about what food should be taken to the office in order to combine work with proper nutrition.

The good thing about office work is that your muscles can rest for the rest of the day. That is why people whose profession involves physical activity find it more difficult to recover from a workout.

However, in addition to physical relaxation, muscles also need restorative nutrition. And the office rarely has anything else besides rolls and tea. Therefore, healthy food should be prepared in advance and brought with you.

What to eat at work after exercise

Muscles are especially sensitive to nutrients immediately after exercise. The workout must be followed by a snack, otherwise the process of muscle fiber recovery will not start.

Eat a serving right after the gym. simple carbohydrates and quality protein… The best choice is a protein shake with fruit or cereals. If you have no problem absorbing glucose, go for simple carbs after exercise. Your goal is to induce a small spike in insulin in your blood to direct glucose to your muscle cells.

You should have a snack within 30-60 minutes of your workout. If you are driving straight to work from the gym, you can have a cocktail along the way. If the office is not far from the gym, then it is best to have a snack at work.

You can add glutamine, creatine, or amino acids to your post-workout shake. These substances accelerate the regeneration of myofibrils and prevent severe dyspepsia.

What to eat at work in the morning

A couple of hours after a protein-carbohydrate snack, a denser meal should follow.

It should be composed of complex carbohydrates and dietary proteins. Try to avoid fats, as at this time the so-called anabolic window is still open in the body. Brown rice or quinoa with white fish are good options. If you’re used to lighter breakfasts, eat a serving of oatmeal with low fat Greek yogurt.

A walk or a little stretching is also helpful. This will activate blood flow to the muscles and relax them. Rest is necessary to restore muscle fibers, but if you sit in one place all day after training, there is a risk of waking up with sore throat the next morning.

Than to have lunch in the office

Lunch should be light and contain all three macronutrients. Fats balance carbohydrates and stabilize blood sugar levels.

If you want to lose weight, you can exclude it from your lunch dish. complex carbohydratesleaving only proteins, healthy fats and vegetables.

Here are some examples of office lunches:

  • grilled chicken breast, fresh vegetable salad with olive oil and whole grain pita bread;
  • if you are on a low-carb diet – grilled salmon, spinach and fresh berries.

What to eat at work in the evening

Closer to evening, there is almost no energy left for work. However, instead of playing Tetris in an easy chair, have a snack and focus on your responsibilities. Remember: coffee provides only a short burst of energy, but does not replace a full meal.

As usual, give preference to proteins… If your daily carbohydrate intake allows, eat a fruit. Otherwise, snack on almonds, avocados, or other healthy fats.

If you are very busy in the afternoon, then at least have a protein shake. Casein is a good choice because it is absorbed slowly and provides the body with protein over time. Still, try to set aside at least 10-15 minutes for a fruit or peanut butter sandwich.

What to have dinner after work

And now, finally, you can sit comfortably on the couch and relax. But the end of the working day is not a reason to forget about nutrition. Choose a convenient time for a full dinner and a light snack before bed. If you are too tired to cook in the evening, prepare everything in advance, for example on weekends. This way you have no excuse to skip dinner.

Remember, exercise is only part of a healthy lifestyle. To recover from exercise, you need to eat well. By eating conscientiously, you will be ready for a new and even more challenging workout the next day.

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