The Importance Of Nutrition Breaks : A Surprising Lesson To Be Learnt From Cigarette Smokers!

How can we as fitness and nutrition enthusiasts actually learn something from the regimental processes that go hand in hand with smoking? We probably all know somebody, or maybe we are that person that goes out for regular fag breaks over the course of the day. Now I feel in lies a nutritional lesson, we need to start establishing good nutritional habits i.e. having regular breaks over the course of the day.

Now I don’t condone smoking and I think it’s widely accepted that smoking is bad for your health. However it’s key to remember that the decision to smoke was conscious choice and for many this choice then went on to become a habit…now it’s down to us to make a nutritional choice. So what I’m alluding to then is the consistent, regimental, uncompromising lengths many smokers will go to in order to make sure they have a fag!

How many people do, and/or know a friend that takes regular cigarette breaks over the course of the working day? Forget the fact that they are going to suck on a stick of carcinogens and toxins…and look at the routine they have forged. Heed the way they ignore the stigma attached, don’t care about the groaners saying ‘why don’t I get a 5 minute break 2 or 3 times a day just cos I don’t smoke’, ignore the distractions during a working day to make time for an all important smoke…and do it yourself! Only while they’re pulling out their lighter, your pulling out your shaker, and when their igniting their cigarette, your igniting your metabolism and anabolism!

Start making efforts to have your mid meal snacks, ensure you get your meals down you every 2 hours (at least) and maximise that anabolic effect whilst staving off the dreaded catabolic process! Show people the importance you attach to eating and drinking properly, demonstrate the human ability to form conscious, intrinsically motivated CHOICES…that ultimately pave the way to valuable, fitness promoting HABITS!
To help you on your way I’ve compiled a template diet plan to 1.) Help you in the preparation of your meals 2.) Enable you to formulate a nutritional strategy 3.) Time your snacks and meals appropriately and 4.) Deliver you with a balanced, high protein diet (although you’ll need to adjust portions relative to your size and training).

Diet Plan

Morning
7:30 -Protein shake upon waking
8:00 -Porridge with Manuka honey and flax seed
-Green Tea
9:00-Water or squash

Mid-morning
10:00 -2x boiled eggs OR hand full of almonds or nut alternative
11:00 -Green tea + 200ml water
12:00 -Apple + Banana

Lunch
13:00 – 1x chicken breast with approx 175g cooked rice, broccoli and green beans
14:00 – Water/squash (low sugar)

Mid-afternoon
15:30 – 2x rice cakes + 2 teaspoons of peanut butter
16:00 (or 1-2 hours before training) – Green tea + Creatine monohydrate
17:00 (or 30mins before training) – Branched Chain Amino Acids
18:00 – Gym/ Exercise
19:00 – Whey protein within 30-60mins after session

Evening meal
19:30 - 1x tin tuna in brine, 80g cooked wholemeal pasta, Iceberg Lettuce (4-5 leafs), 30ml Cider Vinegar, Black Pepper

Mid- evening
Cottage cheese on ryvita

Before bed
ZMA + Casein protein (40-60mins before bed)

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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