People who work physically demanding jobs can burn up to 300 calories an hour, according to NATE: The Communications Infrastructure Contractors Association.
These workers need to “fuel their performance,” the association says, and that goes beyond simply eating well.
“A healthy diet can produce the energy needed to handle tough tasks all day long,” whereas a poor diet can lead to distraction and, in turn, injury.
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Diets should focus on three primary macronutrients to best balance the body:
- Protein. It helps your body build and repair tissues and supports your immune system. Good sources include lean meats, eggs, beans and poultry.
- Carbohydrates. It’s the fuel your body and brain need. Carbs support physical performance, especially during demanding work, and often have fiber to help with digestion. Fruits, vegetables, whole grains and oats are high in carbs.
- Fats. Healthy fats are a long-lasting source of energy for your body. You’ll find them in nuts, seeds, fatty fish and avocados.
Workers should plan ahead to ensure they’re eating healthy while on the job. NATE has tips:
- Meal prep. Every week, cook foods high in protein, such as chicken and turkey, and portion them into containers for each day.
- Start the day with a quality breakfast. Try oatmeal with nuts and/or fruit, a whole grain breakfast sandwich or hard-boiled eggs.
- Pack smart snacks. Bring a protein shake, an apple and some peanut butter, or hummus and vegetables.
