Foods high on the glycemic index will help to replenish depleted glycogen stores during and after work. High GI foods typically contain high amounts of simple carbs. Some examples are...white bread, pasta, most desserts, gatorade, etc. The hard part is judging how much...too much and it can make you crash.
If I were you, I would eat low GI foods at my main meals and supplement with some higher GI foods when necessary. The lower GI foods will keep your blood sugar levels steady and will yield more steady energy levels. Because your work sounds pretty demanding, it would would probably be a good idea to split your meals up. Eat every 3 hours or so if possible. It sounds like dinner is your biggest meal of the day which is pretty typical. Try eating more at breakfast and splitting lunch into two meals.
I think I'm on the right track with this. Someone else will have some better advice, I hope.
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