ML Coaching
The working day is often hectic, tightly scheduled and full of appointments. No wonder healthy eating becomes an afterthought for many. But this is exactly where the mistake lies: anyone who wants to stay capable, focused and full of energy long term needs the right nutrition in the working day. In this article I'll show you how to achieve a lot with little effort, with science-based strategies and practical tips from my clients' everyday lives.
Why the right nutrition in the working day is decisive
Our body is an energy system. If you feed it fast snacks and sugar bombs, you get blood sugar spikes followed by energy crashes. The consequences: concentration problems, fatigue, cravings and a bad mood.
Studies show: a balanced diet with complex carbohydrates, healthy fats and enough protein stabilises blood sugar and promotes cognitive performance (cf. Benton, 2002). Especially in everyday work, this makes the difference between "functioning" and "performing".
The biggest nutrition mistakes at work
Many people make the same mistakes, often out of lack of time or ignorance:
- Skipping breakfast or only drinking a coffee
- Sweets or fast food as a quick energy source
- Too little water, which lowers concentration
- Long hunger phases followed by an urge to eat
These patterns sabotage your energy, your mood and long term even your health.
Improve nutrition in the working day: how to get started
Healthy nutrition in the working day doesn't have to be complicated. With a few simple principles you stay focused and fit:
- Start with a protein-rich breakfast: e.g. skyr with berries and nuts
- Plan your meals in advance: meal prep saves time and nerves
- Avoid fleeting snacks: better nuts, hummus with vegetables or boiled eggs
- Drink enough water: at least 1.5 to 2 litres daily
- Keep your lunch break conscious: no multitasking while eating
Example from practice: my client Daniel
Daniel, 42, works as an IT project manager and came to me because he regularly had an energy slump at midday. His typical day: coffee for breakfast, a croissant in between, a quick sandwich for lunch, followed by fatigue and concentration problems.
We adjusted his nutrition in the working day together: more protein in the morning, complex carbohydrates for lunch, more water and clever snacks. After just two weeks he reported more energy, better focus and even fewer cravings in the evening. The example is meant to show you that just a few basics can already make a big difference. Basics that work for everyone, if only you implement them consistently.
As the collaboration continued, we made further individual adjustments (such as relying on snacks with more volume to increase the feeling of fullness and thereby suppress hunger), but that's not the point here now. I really want to show you here how you can quickly implement general tips for more energy in everyday life.
Science-based tips for maximum energy
To stabilise your cognitive performance and your energy level, a balanced macronutrient ratio helps. Studies recommend (e.g. Lieberman, 2006):
- 45 to 55% carbohydrates from whole grains, vegetables, fruit
- 20 to 30% protein, depending on your goal at least 1.4 to 2.0 g per kg of body weight
- 20 to 30% healthy fats from nuts, avocados, oils
This combination prevents strong fluctuations in blood sugar levels and promotes long-lasting energy.
Meal prep: your secret weapon for stress-free working days
Meal prep is more than just cooking ahead, and it's far more than just a popular buzzword on Instagram. It's a system that helps you make better decisions when it counts. Here are a few meal-prep ideas for you, which you can gladly adapt to your taste as you like:
- Quinoa bowl with chicken, bell pepper and feta
- Lentil salad with egg and baby spinach
- Rice with tofu, broccoli and almond-butter dressing
- Overnight oats with chia seeds and berries
What matters is that you have a balanced macronutrient ratio and rely on foods that also contain vitamins and minerals.
Conclusion: your energy begins on the plate
Nutrition in the working day is part of what determines how capable, focused and resilient you go through the day. Small changes can achieve great things here. Rely on quality over quantity, plan ahead and find your own routines. It's not about eating perfectly, but sensibly.
I'm Marco Laterza, personal trainer in Zurich. If you want to get your everyday nutrition under control, without dogmas or deprivation, then get in touch with me. Together we'll turn your everyday life into a healthy basis for more energy and performance.