Back-to-back sessions drain energy and strain hands when meals get skipped, so here’s the simple fueling pattern I coach: pre-shift 200–300 kcal with 20 g protein, between clients 500 ml water with a pinch of salt and a potassium source like a banana, and a small magnesium-rich snack such as 30 g pumpkin seeds if your last booking runs past 6 pm. If you share your break lengths and fridge access, I can tailor this into a one-page locker checklist for your team.
With 5-minute turnovers, I pre-mix the ‘500 ml water’ with a pinch of salt and a splash of OJ so I don’t need the banana, and I keep 30 g pumpkin seeds for any slot past 6 pm. It’s kept my forearm cramps away between back-to-backs.
I stash baby-food banana pouches; chase with ‘pinch of salt’ water — fiber bars bloat me.