Mining is indeed one of the most perilous jobs. The workers in this industry require a lot of hard work and muscles strength. It might affect the productivity level of a worker if his body is not getting what it needs. It is demanding at the same time since miners are supposed to stay on site for weeks and have to eat what’s on the menu. Moreover, the quality of food is not good available on campsites. As a miner, you should not pass over your nutritional needs. You need to put attention on what you are taking in each meal. Here is what you can do to fulfill your nutritional needs.
Develop a meal plan
You don’t have to go with what is on the menu because what you eat on a regular basis affect your performance. Devise your own meal plan that contains all the food items rich in nutrition. The ingestion of nutrition like protein, vitamins, carbohydrates, fats, and all other should be balanced.
You need to put more attention on the amount of protein you regularly take as it is vital for muscle building. If your everyday meal fails to provide enough of this, you should keep a container of protein powder at your disposal. It supplies all necessary amino acids that your body needs to function properly. These supplements are often talked about as something taken by bodybuilders, but these are not just for them. Individuals can use it to balance the amount of protein in their body.
Isopure Protein Powder is one of the best available on the market. They ensure its purity as it goes through various purification processes to provide users with the best of its form. It is great for developing as well as repairing muscles. One thing here to take notice is that it is only for muscle building and weight gain. You should not be using it if you are on the mission of losing weight. This whey protein powder comes in a bundle of flavors. You can get your favorite one. It tastes great if mixed with coffee.
The following list of meals would help you get a balanced and healthy diet:
This is the most vital of three regular meals. Breakfast time is great to take lots of carbohydrates before you go on-site and start work. It should be 100% healthy and low in fat. Some healthy stuff you can have for breakfast are:
- Porridge is rich in protein and carbohydrates, and it lifts your energy level. You can tale avocado or peach porridge.
- Watercress smoothie scrambled egg, and Gluten-free protein balls also work great for energy enhancement.
You don’t need to head to the local deli and grab a bag of chips or some other unhealthy food. Get something full of healthy protein such as a Tuscan Tuna Wrap or a chicken or turkey sandwich. A chicken club Panini can be an option depending on eating choices. Except for this, chicken fillets with brown rice are full of basic nutrition.
A nice combination of carbohydrates and protein, work wonders for dinner. Your dietary requirement should be fulfilled with this as the type of your work is intense. The sufficient meal ensures you do your work without dealing with health issues. You can have pan roasted salmon, steak and brown rice, vegetable curry, grilled chicken breasts with some sauce, or Almond-crusted halibut are some options that give your body everything it needs. The snacks you take during night shifts shouldn’t be unhealthy.