I'm starting a new job next week but unfortunately it is nights and if possible I could do with somebody giving me a good eating plan. I go training at 18:45-20:15, then work at 21:00-08:00, then go for a 3-4 mile run then bed until around 17:00. So I could do with a good eating plan around this, bearing in mind I will want a good meal before training and I will probably have around 3 breaks at work. Any help would be appreciated. Thanks.
I always bring smoothies to work (example: banana + peach + yogurt + orange + flax oil + whey protein), and something to chew on, a bag of nuts and raisins for example. You can also bring one or more boiled eggs (your colleagues will hate you for it), some cottage cheese, whatever.
Wth you scedule and regular activity I would say your safe on burning calories and your metabolism. Try for high protein high carb foods? I try to stay away from fats and sodium, although nuts and raisons are good sources of them and I drink about a half a gallon of water with meals. It fills you up easily, but your coworkers will be thinking your on something going to the restroom every hour. Aim for high amounts of protein and carbs though. Good carbs, not hostess cupcakes. Hey RDJ, I bring a smootie to work everyday for my snack too...WOW!
Only certain fats can be used soley for energy and sodium if you get to much can cause water retention (need lots of water if you have lots of salt) and bad blood pressure. However I doubt he has to worry about it if he works out regularly like he said he does.