Due to the long drive and long sitting in the truck, your body becomes less functional over time, the muscles trophies, and your body starts being fat.

To reduce the risk of increasing obesity, and therefore potential health problems, we advise you to take care of your body health.

A lot of guys who drive trucks have graduated from the Faculty of Sports and Physical Education and with their advice, we will give you some instructions on how to improve the functionality of your body and keep your body vital.

Only by mutually using quality nutrition and training, you can achieve and maintain the desired results.


Most drivers bring food from home and use it for about a week.

They need to bring the next food:

  1. Oatmeal
  2. Nuts
  3. Fruit
  4. Vegetables
  5. Already prepared meals
  6. Dried fruit
  7. Supplements and vitamins for training
  8. Springwater packages
  9. Tuna fish
  10. Canned vegetables
  11. Fruit yogurt
  12. Garden salad in the box

Combining meals that go with food in a restaurant, here is some examples:


Example of breakfast if you are in the truck:

Put oatmeal into the cup add some dried or fresh fruit and pour yogurt. In addition, eat one banana.

During a pause, when you are at the truck stop:

The usual breakfast could be Classic American Omelet (eggs and bacon) with some unsweetened tea or water with lime.

You can mix any different style of eggs (scrambled, over easy, omelet) with bacon or avocado. Restaurants with our recommendation: Dennys, Iron skilletWafllehouse…

More interesting topics, find in this link:

Roasted pig no-no 🙂

American breakfast YES! 🙂

Beans with bacon and cevapi no-no 🙂

Burek with mum in Chicago no-no 🙂 

Usually, between meals in the morning, take fruits because the fructose will be digested faster by evening.


Example of lunch in a truck:

Always look for cooked or easily digestible protein foods. Heating one of the ready meals, preferably peas, lean beans, green beans…

Tools for kitchen



Our friend Cone make barbeque

Our Turkish friends in Germany

Afterward, if you are in a truck stop:

The usual meal is steak with as many vegetables as possible. For lunch, see if you can stop at TA or PETRO truck stops because they have a buffet where you can choose more vegetables.

In case, if you are not able to do it, look for Pilot or Fly-J, where there’s Dennys with a good steak and vegetables. Between dinner and lunch practice to eat one cup of nuts, and avoid dinner after 7 pm it is possible.

In the meantime, drink a minimum of 2-3 liters of water (1 gal)

Healthy water

Healthy lunch

Healthy water

Dinner in the truck:

Mix the prepared salad with tuna and cut one avocado. Use salt and pepper only.

Avocado, tomato, butter, spices, black knife and white cutting board on white truck's table.

Healthy dinner

Christmas Eve dinner

Our recommendation for dinner at the truck stop:

Iron skillet (TA and PETRO) fish and more vegetables as possible.

Dennys (Pilot and Fly-J) salmon with broccoli and white fish with zucchini. Subway (mostly all truck stop) tuna salad and more vegetables.

Dinner in Dennys


Useful tip: 

Please avoid energy drinks and coffee with a lot of sugar and creamers. If you are able to prepare food outside the truck (rest area) make sure it is in beautiful nature without noise so that you can enjoy nature and relax from everyday problems. 

Energy drink no-no 🙂

Dinner in the nature

Coffee with sugar no-no 🙂


You need to bring the following equipment:


  1. Dumbbells 3-5kg (7-11 pounds)
  2. Forearm compression rubber
  3. Fitness mat for abs
  4. Training equipment (for the gym)
  5. Supplements, vitamins, and proteins
  6. Shaker
  7. Jump rope

Before every workout, start 15 minutes with a jump rope.

You have to adjust the complete organization of training to the weather conditions, length of sleep, driving schedule, and taking breaks (restart).


Some of our training is in these examples:

Almost every loading and unloading, when the weather is permitting, we trained next to the truck (push-ups, squats, sit-ups, sheet exercises, forearms, lightweights, biceps, triceps, shoulders).

Set of weights

Woman truck driver

Jump rope

Equipment for biceps, triceps

Fitness mat for abs

Fitness mat for abs and weights

Who had the conditions, installed prefabricated benches for the bench and a bar for the joints in the trailers. 

Equipment set for fitness training

In the meantime, whenever we were able, we stood in the gym parking to do a workout in the morning or late at night, because some gyms are open 24 hours a day.

We paid the memberships for the following gyms: Lifetime, LA fitness, Planet fitness, 24h fitness.

We did three workouts on the weekends, especially in LA fitness or Lifetime, because they also have a sauna to get rid of all the harmful toxins during that week.

Cardio training in the gym

Before each workout, we drank PRE WORKOUT and after protein and other supplements for muscle sustainability. At the TA and PETRO truck stops, you have mini gyms, for basic exercises when you are not able to go to a bigger gym in time. 

Gym on the truck stop

Gym on the truck stop

Be healthy and take care of your body! 


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