When at work, be it outdoors, in an office, at home or on the road, it is crucial to practice good nutritional habits. Long work hours require mental, physical and psychological stamina and therefore what and when we eat is the difference between great workplace performance and average productivity.
In the previous article “Snacking: when bad habits thrive” we mentioned the 4 different habits of poor workplace nutrition. They are:
- Snacking
- Binge-eating
- Starvation
- Eating on the go
Binge-eating is defined as “the consumption of large quantities of food in a short period of time” (Oxford English dictionary). But let’s face it, we have all succumbed to overeating for various reasons. These include, but are not limited to: hunger, over-indulgence (the food just tastes so good!) and fear of deprivation of food. It is common to overeat in non-work environments, when we are in a lower mental and physical performance state i.e. at rest at home or in a relaxed social setting. But binge-eating differs from overeating predominantly due to time factors and the triggers causing the need to over-feed.
Binge-eating is a function of high-performance and high stress environments. Workplaces can also experience unforeseen circumstances or emergencies, demanding full attention for prolonged periods of time. Therefore the number one cause of binge-eating in the workplace is time constraints. If left unchecked, hours can pass without a single meal being consumed. When the proverbial ‘dust finally settles’ the hunger pangs kick in. Due to the nature of the workplace, the window period for eating may be very limited. And so large quantities of food are consumed in a short period of time because set meal times aren’t always possible and the next meal break could be unknown.
The number-one drawback of over-feeding under time constraints is the resultant condition of blood-shunting or postprandial hyperemia. When food is consumed, regardless of the type of food, the body directs blood to the very long gastrointestinal tract. The greater the quantity of food consumed the more blood is directed to the GI tract. Blood is “shunted” to the stomach, gut and other digestive organs for oxygenation, transportation, digestion and absorption purposes. There is now less blood circulation in the body to oxygenate and fuel muscles, brain tissues and other organs. The resultant effect is a reduced cognitive ability (post-meal sleep effect) as well as reduced muscular function. Muscles that have low oxygen levels form lactic acid build-up during strenuous activity (anaerobic respiration) causing cramps and delayed muscle and mental reaction time.
This being the very reason why swimming is not permitted after meals.
It should also be noted that with reduced chewing and large chunks of food entering the stomach, the organs in the GI tract can be harmed through indigestion, formation of ulcers, leaky gut syndrome and more.
The problem with carb rich meals is the insulin peak. Insulin is needed to remove excess glucose from the blood and store glucose in the cells. A large carb-loaded meal will spike glucose and can cause future diabetes if this cycle is often repeated. Also, because carbohydrates are easily absorbed they have a low satiety point. And even after a large meal you can be hungry again soon. Carbs are predominantly a fuel-based nutrient which means they don’t provide the sustenance or materials needed for growth and repair.
Protein rich meals, low in carbs and fats, do not cause insulin spikes. They are more difficult to digest and have a longer digestion time than carbs. High amounts of protein consumed quickly will also cause blood shunting, resulting in food-induced sleepiness. Proteins are the most nutrient dense macronutrient and have a high satiety point, keeping you fuller for longer. Proteins feed the whole body by providing materials for growth and repair and also some energy.
And then there are fats. Fats have the longest digestion time and are some of the most difficult foods to digest. This means blood is spent circulating the GI tract longer than any other substrate, and so should be avoided if high activity is required shortly after eating. Fats are predominantly used for storage, harnessed in times of stress such as famine.
What now?
Time constraints can’t always be adjusted and emergencies and unforeseen circumstances are out of our control. The trick to managing binge-eating then comes down to what we eat.
Protein-rich meals are recommended when time constraints are in place. Proteins offer the most nourishment of all 3 macros. But wolfing down a whole porterhouse steak in 10 mins might not be the smartest choice. As much as possible, protein meals should be prepared in advance during high stress work days.
The type of protein is also important. Because red meats are heavy to digest, technical foods are a far better option. Protein shakes, protein bars and protein drinks made from whey (animal protein) have a much quicker digestion time, reducing mental and physical sluggishness. White meat proteins, such as grilled fish, chicken and poultry breast, egg whites and all other seafood are next in line. Red meats should be a last resort. Beef jerky, biltong and droewors (dried sausage) are quick eating options.
Filling up on broths and soups with proteins such as chicken, seafood and eggs will be quickly digested and nourishing as well as filling.
Sugars, carbohydrate-rich foods and fatty foods should be avoided. These food groups have the most negative impact on mental and physical agility shortly after consuming large quantities.
Dangers of Binge-eating at work
The correct nutritional practices in the workplace are heavily overlooked because their impact is not fully understood.
Binge-eating poses a very real danger to workers in any physical labour industry as well as employees in high cognitive demand jobs. Both physical capacity as well as concentration is severely compromised as a result of reduced blood flow after overeating. Industries that enlist high attention demanding jobs or deal with emergencies and other risk factors, may be putting their employees, clients and other 3rd parties at risk due to human error resulting from binge-eating.
Missed opportunities such as investments, quick thinking decision making skills and even mood is affected by binge-eating. These errors can be avoided even in high stress and physically demanding jobs just by changing what we eat and how much.
Take-home message
Binge-eating is a workplace feeding habit that has many negative, if not dangerous, side-effects. Over-eating food induces blood-shunting, fatigue, lethargy and reduced concentration. These factors can cause personal health and safety risks at work, resulting in decreased wellness and productivity in staff as well as financial losses to the company.
Binge-eating is commonly a result of high stress, high pressure work environments. To correct binge-eating in the workplace, protein rich meals, free of starches and low in fats, need to be prepared or available during high stress work situations. Eating small amounts regularly is also incentivised.
Please see our online shop for protein rich meal replacements perfect for workplace nutrition.
