I’m a recent college grad now working a desk job while trying to continue training. As an early riser, I usually get one workout in before work, head to work, shower there & eat breakfast at my desk while catching up on email. Breakfast is usually a big bowl of oatmeal (“Wow I’ve never seen a bowl of oatmeal that big!” ~Thanks, coworker)
I usually eat lunch somewhere around 11:30-12:00, usually something like chicken + rice + some sort of vegetable. If I’m hungry in between breakfast & lunch or lunch & when I head out, I usually will eat another apple or banana.
Here’s the issue - I get out of work around 4pm desperate to eat something. If I am getting on the trainer at home, I’ll eat a few carrots before jumping on the trainer to quell the hunger, but if I’m running, it’s a tough decision. I have a very sensitive stomach and I’m very picky about what I’m eating before running, otherwise it’s not a smooth session.
Normal volume in a week is ~14-17 hours, so I need the two workouts a day and to help that second one go more smoothly, I need to figure out a better eating plan at work so I get to my second workout ready to go instead of ravenous.
What/when do you eat at work to provide energy and no hunger during your afternoon session?
I usually have my first lunch around 11:30 which is always a beetroot wrap with hummus, couscous and a bunch of veg (office canteen where that’s my only option) and then second lunch at my desk around 3pm which consists of leftovers from the night before. Then I’m usually ready for the workout when I get home after leaving the office at 5 ish.
Any veterans remember a post similar to this but for cooked meals? I’m always curious what other athletes are making for themselves, especially if you have to do the cooking.
Add a whey protein shake immediately after your morning workout, and a more macro balanced snack between meals.
Another option is adding a half scoop of protein powder to your morning oatmeal. My oatmeal consists of a 1/2 cup of rolled oats, whole banana sliced on top, and a sprinkling of raisins or dried cranberries. In lieu of the protein powder you could add some walnuts and peanut butter powder for protein.
I’m a recent college grad now working a desk job while trying to continue training. As an early riser, I usually get one workout in before work, head to work, shower there & eat breakfast at my desk while catching up on email. Breakfast is usually a big bowl of oatmeal (“Wow I’ve never seen a bowl of oatmeal that big!” ~Thanks, coworker)
I usually eat lunch somewhere around 11:30-12:00, usually something like chicken + rice + some sort of vegetable. If I’m hungry in between breakfast & lunch or lunch & when I head out, I usually will eat another apple or banana.
Here’s the issue - I get out of work around 4pm desperate to eat something. If I am getting on the trainer at home, I’ll eat a few carrots before jumping on the trainer to quell the hunger, but if I’m running, it’s a tough decision. I have a very sensitive stomach and I’m very picky about what I’m eating before running, otherwise it’s not a smooth session.
Normal volume in a week is ~14-17 hours, so I need the two workouts a day and to help that second one go more smoothly, I need to figure out a better eating plan at work so I get to my second workout ready to go instead of ravenous.
What/when do you eat at work to provide energy and no hunger during your afternoon session?
Thanks!
Huge salad and protein shake for lunch. Second coffee around 3pm on occassion. Before the trainer session I’ll have a bowl of quinoa salad. It’s light but full of protein and vitamins.
My recipe makes days worth:
1 cup quinoa boiled which makes 4 cups cooked. Add it to a mixing bowl with 1 can of black beans, 1 can of corn, 1 cup of halved grape tomatoes, and 2 cups of shredded kale. Lightly salt and pepper before eating.
Most of my weekday workouts are early morning, but I usually get in 1-2 swims and possibly a short afternoon bike ride once a week. On the days that I know I’ll have an afternoon workout I try to stack the calories earlier in the day and allow at least two hours between eating and a workout. On the afternoon workout days I may have something like a LaraBar or RX Bar as an early afternoon snack before the workout. I also follow every workout - even shorter 30 minute sessions - with some sort of nutrition.
In terms of snacking food, I generally have a mix of nuts and raisins and then carrots and humus as my two snacks during the day. I have yogurt with berries and granola for breakfast and a big salad with an apple at lunch. This time of year dinner is often a stew or chili that I make in a large crock-pot over the weekend and lasts most of the week.
Make sure you get some fuel in before, possibly during and after that morning session. Same goes for the run later. You’ve lots of options depending on stomach sensitivity and timings.
If you have a sensitive stomach and can eat an hour before a small normal meal of around 200-300cals with protein and some fat will work perfectly.
Two slices toast, PB and banana.
If you have about 20-30 min before that complex bread might need to be something a little faster digesting, like rice cakes.
Two rice cakes, PM and a banana or Energy bar.
15 mins and you’re going to want to up the GI and lower the complexity further.
Spoonful honey/jam. Spoonful PB.
5-10 mins before you just need carbs.
1 gel.
When it comes to the run you might only consider the PB honey/jam combo or the gel/energy chews/haribo etc.
Basically, the more sensitive your stomach, and the more jiggly the activity, you want to leave more time to digest and rely on higher GI carbs.
IMPORTANT NOTE: The PB or fat is in there to prevent your having a crash before the activity. So don’t go having a gel 30 mins before, as you will have a peak around 15 mins and feel horrible by the time you get on. The PB smooths out the carb release. If you are getting on within 15 mins, you don’t need it.
Add a whey protein shake immediately after your morning workout, and a more macro balanced snack between meals.
Just curious: why whey? I’ve tried a few different types of protein powder and whey really does not sit well with my stomach. I could clear out a medium sized gymnasium a few hours later, if you know what I mean.
My schedule is similar to yours except I usually do the 2nd workout at lunchtime (eating right after). Here’s my normal day:
1st Bfast (pre-workout): English muffin w/jelly & coffee - super quick absorption rate
2nd Bfast (immediately post workout): Post workout shake. Currently doing the Gu chocolate recovery shake
3rd Bfast (once I get to work): 2x single serving greek yogurt (these bad boys have 10-15g protein depending on brand)
Morning snack: banana about an hour before lunch workout
Lunch: Leftovers from dinner night before
Afternoon snack: apple
Dinner: meat & veggies
If I feel like I need more calories I’ll have some ice cream before bed
With your 2nd workout after work I’d probably move the apple to the morning snack and add some PB. Try and delay your lunch a bit (don’t have it at 11), then have the banana 1hr before your evening workout.
Two lunches. First lunch around 11am and second lunch around 2pm → happy stomach for 5pm workout. I also keep dried figs and nuts at my desk if I need a little somethin’ somethin’ to get me to the next meal.
Also, you will invariably gain a reputation as the office garbage disposal. Embrace this reputation as colleagues will give you a heads up when there’s leftover food in some conference room from some previous meeting.
Coffee on the way to the pool.
1st Breakfast Protein Shake 466 calories, on days I know will have a long workout I will add a cup of yogurt (up to 170 calories).
2nd Breakfast two slices of Protein French Toast.
Lunch a ham, turkey or tuna sandwich, then an almond butter and honey sandwich, apple, eight ounce Pepsi.
Before leaving work protein bar.
After 2nd workout Protein drink.
Normal dinner.
A snack of some sort to balance out any deficits of carbs or protein.
6:00 AM - Workout fasted (sometimes I’ll have 1/2 english muffin w/ jelly if its a longer session w/ intensity)
7:00 AM - vegan protein powder from TrueNutrition (highly recommend these guys) (sometimes with a banana)
10:00 AM - egg whites, 1/2 avocado, sweet potato (or english muffin)
1:00 PM - huge salad with chicken made on sunday night (either grilled or crockpot) + apple
3:00 PM - apple + walnuts/cashews/almonds
4:00 PM - banana or tortilla with almond butter or oatmeal w/ almond butter
6:30/7:30 PM - PM session - usually a swim or run.
8:00 PM - egg whites/egg w/ steamed veggies (and whatever else I feel like scavenging through the kitchen)