Finding the time to workout is one of the greatest problems for those who try to do it consistently.
In order to fit training time among the daily activities, a strategic choice could be to train during the lunch break. Working out during lunchtime, however, put us in front of the problem of how manage our meals during the day.
To train during your lunch break, it is important to eat properly during the day, in order to have always the right amount of energy for your physical efforts.

It is therefore of fundamental importance to plan the daily meals in the most correct and balanced way:

• Breakfast - A hearty breakfast consisting of bread or rusk, cereal, coffee, yogurt, dried fruit (or alternatively a savoury breakfast with eggs and ham) is a good way to start the day with the right energy. In general, a balanced intake of protein and carbohydrates is essential.
It is also important to include a good sport supplementation plan with a multivitamin such as Multivit Forte, an immunostimulant such as Immuno5, and of course Vitamin C and Vitamin D.

• Snack – Snacks are very important for lunch-time training. At mid-morning, you should take a small break with a hearty but digestible snack of carbohydrates and protein such as yogurt, fruit, biscuits or crackers. A good alternative can be energy bars such as Nuts bars or Energetika, an excellent mix of oily fruit, simple and complex carbohydrates. As an indication, the snack should provide around 200 calories, so we can combine the bar with a fruit.

• Training - In the case of a medium to high-intensity training, it may be useful to use a mineral supplement, in order to rebalance the hydro-saline balance. The right choice is Mineral Plus. On the other hand, if you need a quick-assimilation energy supply, Carbosprint Ultrarace or Carbosprint BCAA may do the trick to maintain optimal energy levels. To better manage fatigue, BCAA and Carnitine are recommended in the pre-workout.

• Lunch - It is important to eat within two hours of training. Even after running, it is essential to provide the body with a balanced meal containing carbohydrates, proteins, minerals and vitamins, favouring cooked or raw vegetables. After working out, however, it is better to prefer a light lunch. An intake of 300 - 400 calories is recommended. For example a lunch could consist of a small portion of pasta, some bresaola, fresh fruit, low-fat cheese or even a salad.

It is important to remember to stay hydrated throughout the course of the day, but especially after physical activity, because a lot of fluid is lost through training.
On the other hand, it is not advisable to consume sugary drinks or alcohol after a workout, as these have a negative effect on recovery and increase dehydration.

Dott. Andrea Zonza