After reading a lot of years this website and forums, I decided to register to get some help for maximizing the rest.
I train 5 times per week atm, strength oriented, incresed my PR in 15-20 kgs in the last couple of months. Great results
The nutrition is bulking oriented, Im getting some fatty, but that isnt the problem, because it isnt the goal atm.
Im a Police Officer in my country, the shifts are:
- Afternoon shift: 14.00 PM to 22.00 PM
- Morning shift 06.00 AM to 14.00 PM
- Double turn shift: From 06.00 AM to 14.00 and from 22.00 to 06.00 AM
- Night from 22.00 to 06.00 AM (doing only nights it isnt frequent)
Normally I work 3 days and rest 3, and the cadence is: Afternoon - Morning - Double Shift
So after a double shift I rest 3 days.
The thing is the day I make Double shift Im totally off from workout, only sleep and rest and the day after (I arrive home at 06.00 AM and go to sleep) I spend whole morning sleeping so my meals and nutrition goes crazy those days and even sleeping whole morning, sometimes I go to workout in the afternoon and feel ultra tired.
I would like to hear some recomendations about this, about maximize my rest specially the days of double shift and the the day after…
I take multi-vitamins every morning and the typical supplements: protein, bcaas, pre-workout, rice-cream…