We’ve teamed up with MaxiNutrition to bring you some top tips on how to eat healthy when you’re working long hours.

Step 1: Goal Setting

Plan out what you want to achieve both in exercise and in nutrition. Use the SMARTER principle (Specific, Measurable, Achievable, Realistic, Time-bound, Exciting and Recorded) to help you set your goals. 

Telling people about your goal will make it real and keep you focused. 

Step 2: Preparation

Missing a meal could have serious implications on your exercising goal. Try to have a stocked fridge, ready for the week ahead and importantly prepare your lunch the night before.

In a rush? Grab a MaxiNutrition protein shake as you leave for work

Step 3: Balance Diet 

Your diet should consist of carbohydrate, protein and fats. The amounts of which will be specific to the individual and to the exercising goal. The busier you are, in life and in exercise, the more you will need. 

As a guide men should consume 2500 kcals per day and women 2000 kcals per day 

Step 4: Little & Often 

Split your daily calorie requirement into 5-6 equal balance meals. Drip feeding the body will support energy, digestion and body composition.

Have your snacks prepared, that way you’ll avoid the temptation of unhealthy snacks. Drink water throughout the day (2-3 Litres per day).

Step 5: Snack on Protein 

Add protein to every meal to meet the dietary reference intake of 0.8 grams per kg of body weight (g/kgBW/d). For muscle development, increase your protein consumption to 1-2 g/kgBW/d. 

Protein Snack ideas : Peanut butter on crisp breads, mixed nuts, glass of milk, low fat yoghurt, MaxiNutrition protein bars (Promax meal bars), MaxiNutrition Promax milk (milk-shake)

Step 6: Regular Exercise       

Try and train for 30 minutes three times per week. Where possible incorporate resistance training (weight lifting, body pump, circuit training etc) with cardiovascular training (Running, Cycling, Swimming etc). Keep things interesting to you interested.

Try different exercise; exercise can be fun. It’s great to train with a friend; you will help to motivate each other.

Step 7: Exercise Commuting 

When and where possible try to run, cycle or walk to work. Bringing exercise into you daily habits will free up some time in a busy world.

If the above causes a logistical nightmare just try and walk more during the day. Park further from the entrance, use the stairs instead of the escalator or lift, go for a walk at lunch.