Challenges of diet for day workers who overwork

[DSMc]

You are doing good @ATH. The farther you can get from processed foods, in any form, the better.

Did he define what " better gut health " is?

 

[ATH]

You are doing good @ATH. The farther you can get from processed foods, in any form, the better.

Did he define what " better gut health " is?

Yeah...there is at least a chapter dedicated to (plus other references throughout) to gut microbiome. The basis of the book is dedicated to dietary influences on mental wellness. There is a lot of emerging science connecting healthy gut to healthy brain (I had seen some of that before, but he does a nice job explaining it in detail, but in a way that a non-medical professional can understand). Over simplifying the explanation, but when the bacteria in your gut are fed the right food, they thrive - and vegetable-based fiber is one of those "right foods". He explains why. I'd have to go back to look up the nutrients/compounds and interactions that make the difference.

Regarding the processed foods: I've always "known" they aren't good. Now I feel like I know why. That's a stronger motivation to move away from them.

Even supplements are limited. For example, he talks about some of the beneficial nutrients in berries. When those nutrients are taken as a supplement, we don't get the same benefits. Possibly because fiber that is in a raw berry isn't in the supplement to help deliver.

 

[DSMc]

Fiber is not what helps the delivery of nutrients found in whole foods. It is the fact that they are in an actual product, grown and developed in a holistic way. It is a curse of humanity to constantly be looking to isolate a singular and best component, while overlooking the fact that those "magic" individual components need co-factors delivered in a matrix in the proper proportions for metabolic absorption.

 

[DSMc]

This is a tremendously informative short video regarding fiber and gut microbiome health. It gets a bit technical at times but try to stick with it.

 

[The Green One]

How do you decide how you will eat in the morning or at noon when you are doing physically exhausting work? I've been on a job for the last few days that requires 100% constant concentration with heavy lifting.

My problem is that the tendency is to eat in the evening. You don't want to eat in the a.m., you aren't hungry at noon. You get home and are hungry, and tend to overeat which is not good because it is imbalanced to eat when you should be looking forward to sleep.

How do you manage with diet on exhausting jobs?

Much in the same way as an High intensity endurance Athlete.

When you know you will be in a Block of heavy and high intensity workloads you need to Maintain/Keep up your Glycogen stores in your body. Glucose Polymers can be a good fit and you would consume the Drink within 30 minutes of your last hard work effort. This likely will happen during the drive back to the Shop or Home as you are leaving the last Job of the day.

You can eat more as well on these planned days, as you need the caloric intake. Higher % Carb meals during these periods. Protein and Fats too of course, but a shift in favor of more Carbs, to fuel the body and energy recovery.

The liquid mix powder I mentioned in the form of Glucose Polymers is called "Carbo Pro" and comes in a 3 pound container. Instructions are VERY clear on how to use and it is almost tasteless, and Hypotonic (mix as directed) so you will not have an issue with gastric emptying (no bloating feeling).

Also consider "Periodization" methods with your mentioned HARD "work" blocks followed by easier (active recovery) work periods so you do not get into a period of "Overreaching" that can lead to more Injury's and Overtraining (physical burnout)

Got to keep you "In The Game"!

If you have an interest in better understanding the Stress/Strain/Recovery, have a look at some of Hans Selye's writings on Stress and the G.A.S. I suggest you have a read, and anyone that studies or has studied "Exercise Science" will know the name. You should too.

Diet alone, may not be enough to offset extreme heavy work periods. Don't cut calories on hard days, you are not in the office.

Eat up.

 

[DSMc]

Keto Marathons – Fat Adapted. 5 Marathons. In 5 Days. Fasted.

Fueled by Fat: Five Marathons in Five Days, No Carbs Needed — Showing you how you can enjoy the benefits of fat adaptation in your every day life.

ketomarathons.com

There is zero need to ingest carbohydrates during a work day if you become fat adapted. I do it all the time.

 

[data farm 26]

I got back on the one meal a day shortly after work lifestyle, feeling pretty good in that regard. I don't get hungry until I get relaxed an hour or so after work. it's not an intentional diet thing, just my natural inclination.

It's amazing how there are so many conflicting and different theories and ideas about how/what to eat. Seems there is no one size fits all method, far from it. I just go off of feel and try not to think about it too much, seems to work alright.

 

[The Green One]

Indeed more than one way to do it.

Carbs yield the most and fastest ATP energy in Theory.

The OP mentioned HEAVY workdays, so a lot of Glycolytic energy system involvement. IF you have ever bonked during an endurance event, you know how that feels when the Fat and Protein systems cannot make ATP's fast enough.

Other than HEAVY and long workdays of lesser intensity's, sure fats can do it too as you adapt.

The Brain prefers Glycogen and runs our entire system...Sure it can run on Ketones, but I don't want to feel drunk all day.

 

[DSMc]

When you are fat adapted your blood sugar levels will remain stable even without the ingestion of carbs. Read the article I posted. He tracked all his bio markers throughout each marathon.

 

[Merle Nelson]

1,000 mile Ultra runner advocated moving body over to fat burning too. I stayed very even rather than up and down energy when doing more of that with veggies AM and salad at lunch.

I noticed I could work 12 hour plus days, come home and still want to join the wife for a 4 mile evening walk. If I add in fruit, or heavy carbs no way.

 

[Mowerr]

I got back on the one meal a day shortly after work lifestyle, feeling pretty good in that regard. I don't get hungry until I get relaxed an hour or so after work. it's not an intentional diet thing, just my natural inclination.

It's amazing how there are so many conflicting and different theories and ideas about how/what to eat. Seems there is no one size fits all method, far from it. I just go off of feel and try not to think about it too much, seems to work alright.

That's the main thing everyone needs to realize. It is not likely that what works for the next man does not work for you. Everybody is an individual and needs to rest and try different things for optimal results.
Totality diets are bs.