Whether you are moving your own 1 bedroom apartment or you are a professional mover, there are definite advantages to fueling your body properly. Similar to a biker, hiker, or other athlete that expends energy for a long period of time a mover (novice or professional) should use these mover nutrition tips.
There are 2 different components of moving nutrition: Timing and Type of Food
When it comes to timing, when you eat before (or during) your move affects what you should eat. If you have 3-4 hours before you move, you can eat a large meal of 1000-1500 calories because it takes 3-4 hours to convert that much fuel into energy. A smaller meal of 600-800 calorie can be processed in 2-3 hours and a small meal or snack of 300 calories can be processed in ½ hour to 1 hour. When it comes to processing time, fats take the longest to digest, then proteins, then complex carbohydrates. Therefore, the closer you get to your ‘moving workout” the fewer fats and the more complex carbs you should eat. Since carbs are digested in the small intestine and proteins and fats are digested in the stomach a pre-move meal too high in proteins (especially fats) can lead to indigestion, cramping, gas and other unpleasant side effects.
Type of Food
When it comes to “what to eat” before or during your move you should again mimic your moving nutrition to athletic nutrition. Hours before you move some protein and a little fat are good to ingest with your carbs. Foods like lean steak, lean pork, salmon, tuna, chicken, turkey, eggs (especially egg whites), tofu, lentils and low-fat cheese are good sources of protein. Some good fats are olive oil, canola oil, flaxseed oil, peanut butter, almonds and walnuts. These proteins and fats sustain you longer given the “endurance” nature of the moving exercise. Complex carbohydrates, by far, are most appropriate to eat when it comes to fueling up (before and during) your move and there are a variety of ways to get them. Foods like whole grain breads, pasta, rice and cereals like oatmeal are great sources of energy before your move as they covert to energy slowly. This helps you maintain healthy blood sugar levels and helps avoid the insulin spike and later “crash” caused by simple sugars like sugary pop, candy or donuts. Fruits and vegetables are good options before and during your move because they can give a quick energy boost. Bananas, apples, grapes and fresh berries (fresh or dried)work well AND PROCESS QUICKLY TO KEEP YOU GOING. Bananas also have potassium that can help you prevent cramping on a long and taxing day.
Alcohol, although popular, is a big no-no during moving both for safety and physiological reasons as it is a diuretic and actually dehydrates rather than hydrates the body. Plenty of water, before, during, and after your move is very important.
Coming soon we will be posting some healthy and delicious recipes for moving day (or any other day) and welcome any contributions from one and all. Feel free to submit healthy recipes that may be eaten for moving day, to firstname.lastname@example.org.