Motorway Macros: Top Picks at 2 AM

There's a specific dread that hits when you pull into services at 2:00 AM. The cafés are shut, the salad bar is empty, and all that greets you is the hum of the Costa Express machine and the neon glow of Burger King.

Tired bodies scream for sugar and carbs. It's a survival mechanism. But a large Whopper meal and a bag of Haribo is the fastest way to crash an hour later, right when you need to be alert. Here's the survival guide.

The Burger King run (the only hot option)

At 2am, BK is often the only hot food going. The trap is the meal deal: you don't need the fries. They're salted air that make you thirsty and tired.

• Cleanest chicken: Chicken Royale, no mayo. The mayo alone is nearly 150 kcal of fat. Without it, you've got a breaded chicken sandwich around 400 kcal and 20g protein.
• Macro-friendly snack: 6 chicken nuggets is only about 260 kcal. It scratches the fried-food itch for the price of a protein bar. Add a Diet Coke.
• Beef option: a Double Cheeseburger gives you two patties for roughly 390 kcal. Skip the Whopper (too much bread and sauce).

The "posh fridge" (M&S / Waitrose)

If you find a services with a grocery section and the shutters are up, this is your goldmine.

• Scotch eggs: two pack a surprising amount of protein. Look for the baked or picnic versions over the deep-fried jumbo ones.
• Cold meat packs: roast chicken thighs or satay skewers. Eat them cold, one-handed, high protein, no sugar crash.
• Drinkable meal: a Frijj, Yazoo or UFIT shake. The protein slows digestion so you don't crash as hard.

The "desperation aisle" (WHSmith / petrol station)

When everything else is closed and you're facing a wall of crisps and chocolate:

• King of road snacks: beef jerky or biltong. Pricey, but pure protein, and chewing keeps you awake.
• Chocolate fix: peanut M&Ms (the nut slows the sugar), or a Grenade Carb Killa bar if they stock them.
• Caffeine: sugar-free Red Bull or a black Americano, not the "vanilla latte," which is basically hot ice cream. Stop caffeine about 4 hours before you plan to sleep.