PLANE FOOD: HOW TO EAT SMART
Plane food is tempting... Don't know why but I've always had a soft spot for it! However, when you start to learn about nutrition and see all the non-readable additives and preservatives put into the cherry and raspberry cheesecakes in your desert, you learn to say no pretty quickly.
If the first ingredient (which represents the highest % in the food) is sugar not cheese - doesn't sound too perfect whilst trying to keep your blood sugar and insulin levels low for travelling.
Note that these meals tend to pack a lot of carbs and fats, not the best when you're sedentary for hours.
Carbohydrates are great for energy during anaerobic exercise, refilling your glycogen stores in your muscles and liver (+ hormonal functioning).
HOWEVER, if you're going to be 35,000ft up in the air working, watching films and chilling out, personally I like to keep my blood glucose and insulin levels low, so I don't have any sugar rushes and (if my glycogen stores in my muscles + liver are full) prevent excess carbohydrates being converted to fat.
IF you are a ‘tracker’ - A very simple way of doing this is to eat around your BMR, removing the additional kcals from your activity level during your travelling time (for me this is roughly 2,000kcal), this should keep you in a caloric deficit, so as long as you have adequate protein (somewhere around 0.82-1 X lb of bodyweight) and the remainder from low GI carbohydrates and healthy fats.
Personally I like to try and keep my protein high, carbs low, and get the remainder from good fats when travelling.
I'll stick to the salad, protein (in the hot meal), and cheese with fizzy water and a Coke Zero. After that I'll start my fast, watch a movie, sleep as much as I can and skip the breakfast round before landing.
OR I get a good meal in before and use the flying period as part of my intermittent fast.
Those that don’t intermittent fast - and I’m not an advocate for or against it as it very much depends on your preferences and lifestyle - focus on quality foods. Sticking to the principles above typically help with that (salad, protein in the main & veg, cheese).
*** Posted whilst experimenting with Intermittent Fasting & Macronutrient-Counting***