Challenges of diet for day workers who overwork

[tomstrees]

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?

 

[Reach]

If I will be working hard, I try to eat a good hearty breakfast, maybe a ham, egg and cheese sandwich or two, with a little Tasty-Kake for a bit of sugar. Hungry or not, I try to eat well in the morning.

Lunch, if I’m working hard, is usually light because I can’t eat heavy and keep working. Maybe a tuna or peanut butter and jelly sandwich, with an apple, and a bottle of sweet tea.

I’ll still eat a sizable dinner after that, but not as big because I’m usually too worn out to eat too much.

 

[Dan Cobb]

I usually have cereal for breakfast. If it's hot and I'm working hard, maybe a snack or a very light lunch during the day. I make up the calorie deficit at dinner. Not ideal, but better than losing weight.

 

[Reach]

I usually have cereal for breakfast. If it's hot and I'm working hard, maybe a snack or a very light lunch during the day. I make up the calorie deficit at dinner. Not ideal, but better than losing weight.

If that combination would let me lose weight, I would be all for it! Unfortunately I can take a couple days off eating and still grow around the middle…

 

[Mick Dempsey]

Boiled egg for breakfast, with bits of toast.
If I’m working really hard, especially if it’s hot, I struggle to eat during the day, crisps (what you call chips) I can get down ok, plus it keeps up the salt levels.
Eat what I like in the evening, life is too short.

 

[Stumpsprouts]

You don't want to eat in the a.m., you aren't hungry at noon.

Personally, neither of those statements are true

Protein and carbs, as much as budget allows.

 

[Mike Islander]

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?

Do you actually have a problem sleeping after a large meal in the evening (I have no issue with this)?

If bulk in your stomach is a problem, concentrate on highest calorie per pound foods. Athletically/health-wise, the body does just fine with one very large meal per day.

 

[Serf Life]

Coffee till 10, then transition to redbull, followed by pizza and Mexican coke, occasionally finish with water. Kinda joking

 

[DSMc]

...If bulk in your stomach is a problem, concentrate on highest calorie per pound foods. Athletically/health-wise, the body does just fine with one very large meal per day.

Yes it does! Especially when given nutritionally dense real foods.

 

[Treeaddict]

I always start the day with a protein shake (powdered mix) regardless of what’s in store ahead of me. I sometimes have another before bed if I think I did something that would cause sore muscles. It really helps. Fairly inexpensive in the 5lb container.

 

[tomstrees]

Coffee till 10, then transition to redbull, followed by pizza and Mexican coke, occasionally finish with water. Kinda joking

I go with maximum nutrition; have gotten used to organic yerba mate which I add milk or fruit juice to.

 

[Chris Schultz]

Coffee till 10, then transition to redbull, followed by pizza and Mexican coke, occasionally finish with water. Kinda joking

Gotta throw a pack of cigs in that mix too.

 

[Treeaddict]

What’s Mexican coke? We talking Pablo Escobar kinda coke?

 

[Mike Islander]

What’s Mexican coke? We talking Pablo Escobar kinda coke?

 

[Serf Life]

Cane sugar vs high fructose basically. The skinny glass bottle ones, not the Columbian kind. Noticeably better, doubtful it’s better for you than the corn syrup.

 

[Treeaddict]

Coke in a glass bottle…. what a treat! It tastes so much better in glass rather than plastic or can.

 

[Reach]

Coke in a glass bottle…. what a treat! It tastes so much better in glass rather than plastic or can.

I’ll agree with that, though much of the time the taste difference is due to the real sugar used in most glass bottle sodas, while the plastic bottles and cans usually contain high fructose corn syrup instead.

 

[climbingmonkey24]

My diet is all based around my bodybuilding goals (and also health) and I track calories and macronutrients so might be a little different then the average climber. Generally I’m trying to get in around 4,000-5,000 cals a day.

I workout before starting the work day, and typically my go to breakfast is a homemade shake that is around 2k calories that uses healthy ingredients like raw oats, organic bananas, natural peanut butter, whole milk, protein powder, etc. What’s great about it is it’s quick and easy to make and easier to digest but packed with calories and nutrients.

I won’t always eat lunch, and sometimes just get the remainder of my calories in during my dinner. Never had a problem eating a big meal and then going to sleep but if that’s a struggle, then eating smaller more frequent meals may be better.

If I do eat lunch when working, maybe some sort of salad with some bread and fruit or something, but nothing too heavy though. I once made the mistake before of eating too heavy and then going to cut a tree down in the heat and my performance sucked and I felt sick.

Once in a while I maybe will have a more “solid” breakfast like eggs, etc. if I’m feeling it. The shake is just great for convenience.

There really isn’t a specific roadmap for nutrition. Do what works for you and what’s convenient and helps give you the energy to take care of your tasks without dragging you down while also benefiting your health / fitness goals.

Meal prepping a few day’s worth of food can make a world of difference and make life easier so all you have to do is throw some stuff together and bang you got a meal.

 

[Dan Cobb]

My diet is all based around my bodybuilding goals (and also health) and I track calories and macronutrients so might be a little different then the average climber. Generally I’m trying to get in around 4,000-5,000 cals a day.

I workout before starting the work day, and typically my go to breakfast is a homemade shake that is around 2k calories that uses healthy ingredients like raw oats, organic bananas, natural peanut butter, whole milk, protein powder, etc. What’s great about it is it’s quick and easy to make and easier to digest but packed with calories and nutrients.

I won’t always eat lunch, and sometimes just get the remainder of my calories in during my dinner. Never had a problem eating a big meal and then going to sleep but if that’s a struggle, then eating smaller more frequent meals may be better.

If I do eat lunch when working, maybe some sort of salad with some bread and fruit or something, but nothing too heavy though. I once made the mistake before of eating too heavy and then going to cut a tree down in the heat and my performance sucked and I felt sick.

Once in a while I maybe will have a more “solid” breakfast like eggs, etc. if I’m feeling it. The shake is just great for convenience.

There really isn’t a specific roadmap for nutrition. Do what works for you and what’s convenient and helps give you the energy to take care of your tasks without dragging you down while also benefiting your health / fitness goals.

Meal prepping a few day’s worth of food can make a world of difference and make life easier so all you have to do is throw some stuff together and bang you got a meal.

Putting all that effort into health and nutrition should help you live a long life.

 

[FJR]

My diet is all based around my bodybuilding goals (and also health) and I track calories and macronutrients so might be a little different then the average climber. Generally I’m trying to get in around 4,000-5,000 cals a day.

I workout before starting the work day, and typically my go to breakfast is a homemade shake that is around 2k calories that uses healthy ingredients like raw oats, organic bananas, natural peanut butter, whole milk, protein powder, etc. What’s great about it is it’s quick and easy to make and easier to digest but packed with calories and nutrients.

I won’t always eat lunch, and sometimes just get the remainder of my calories in during my dinner. Never had a problem eating a big meal and then going to sleep but if that’s a struggle, then eating smaller more frequent meals may be better.

If I do eat lunch when working, maybe some sort of salad with some bread and fruit or something, but nothing too heavy though. I once made the mistake before of eating too heavy and then going to cut a tree down in the heat and my performance sucked and I felt sick.

Once in a while I maybe will have a more “solid” breakfast like eggs, etc. if I’m feeling it. The shake is just great for convenience.

There really isn’t a specific roadmap for nutrition. Do what works for you and what’s convenient and helps give you the energy to take care of your tasks without dragging you down while also benefiting your health / fitness goals.

Meal prepping a few day’s worth of food can make a world of difference and make life easier so all you have to do is throw some stuff together and bang you got a meal.

That was a great post, thanks for sharing that.

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