You’re too busy to eat well

Men's Fitness - - Features -

The mo­ti­va­tion’s there, but the lo­gis­tics aren’t quite work­ing out. If you’ve got a 7pm fin­ish and an hour’s com­mute – af­ter the gym – you might be for­given for throw­ing a ready-meal in the mi­crowave when you fi­nally get home. “Cook­ing din­ner at the end of a long day can be a bit of a chore,” ad­mits Man­za­naro. “So be more cre­ative with when and how you make your food.”

Max­imise the time you have. That might mean prep­ping at the week­ends when you’ve got more time, or mak­ing plans in the morn­ing to en­sure you’ve got some­thing to eat when you get home. It might be tricky ini­tially, but once the habits are in place you’ll won­der how you got on with­out them.

HAVE AN ALWAYSON SMOOTHIE PLAN

You can’t shop fre­quently enough to keep your kitchen burst­ing with fresh fruit – but there’s an easy fix. “Purée your favourite fruit and use an ice tray to cre­ate smoothie cubes,” says Hunter. “Then store them in the freezer, ready for when you need them. Blend the cubes with nat­u­ral yo­gurt – job done.”

KEEP YOUR SNACK GAME STRONG

“For health­ier snack op­tions, be care­ful of su­gar and look for pro­tein and good fats,” says Man­za­naro. “Hum­mus and car­rots, or nuts and yo­gurt work. A boiled egg and a few toma­toes is a far bet­ter op­tion than a choco­late bar.” Chop some cru­dités on Sun­day and store them in air­tight con­tain­ers for the week, us­ing them for desk snack­ing or to sta­bilise your blood su­gar be­fore din­ner.

MAKE YOUR OWN PRO­TEIN SNACKS

If poly­dex­trose and gelatin hy­drose­late don’t sound ap­peal­ing, it’s time to ditch the pre-made pro­tein bars and roll

“Or­der a healthy take­away. Any­thing works as long as you avoid su­gar, re­fined carbs and toxic oils”

your own. “Pro­tein balls are a great por­ta­ble snack – they can be made in bulk when you have time and stored in the freezer so they’re there when you need them,” says nutri­tional ther­a­pist Hen­ri­etta Nor­ton, co-founder of Wild Nu­tri­tion. “They don’t re­quire any cook­ing – you just mix the in­gre­di­ents and then roll them into balls.” Mix ground al­monds, des­ic­cated co­conut, pro­tein pow­der, al­mond butter, co­conut oil, lemon zest and vanilla ex­tract – or ex­per­i­ment.

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