T Nation

Nutrition For The Night Shift Worker

I work 10 PM to 6 AM and lift after work. I usually lift between 6:15 AM and 7:30 AM. I normally sleep between 9:00 AM and 4:00 PM. I leave for work around 9:15 PM. Most advice about eating and supplements is given for people that work 9-5 jobs.

I am looking for advice on how to schedule my meals and supplements to benefit me the most for lean muscle gains.

I do the same thing …its as simple as taking the advice and scheduling it around your “mornings” and your “nights”.

why did i reply?

[quote]djwhizkid wrote:
i do the same thing …its as simple as taking the advice and scheduling it around your “mornings” and your “nights”.
[/quote]

Yup nothing changes.

eat breakfast after waking, eat every 2-3 hrs after that

and so on with supplements

I’m in the same boat. I’m working 12-8 Boiled eggs have become my friend, because their easy to pack and so on. It an interesting topic though because everything in ‘normal’ life is based on the ‘day’ workers schedule. How has this shift affected your lifting? Hasn’t helped mine.

[quote]djwhizkid wrote:
I do the same thing …its as simple as taking the advice and scheduling it around your “mornings” and your “nights”.

why did i reply?[/quote]

If it were only that simple!!!

I worked the '“graveyard” shift for many years and never got used to it. Simply adjusting to my mornings and night was not enough. Unless you have no life outside of work and can stay on the same hours 24/7/365, it won’t be that simple. In other words, on my days off, my sleeping schedule would have to change around my family and social life. This was most often just for two days and then I would have to become a “vampire,” so to speak, all over again.

Furthermore, during the workweek, it is very difficult to sleep while the “normal” world is going on around you. I personally have never had a full night’s (day’s) sleep during the many years I worked graveyard shift. Anyone with a little knowledge of health knows the human needs a minimum of 8 hours sleep/day to recover, rejuvenate, or whatever you want to call it. Humans, all animals for that matter, are not meant to operate in this manner. There are many more deep-rooted aspects involved that date back to the beginning of life.

Some things that helped me:

Learn to sleep with a fan or some other white noise. Black out your room. Adjust your meals, supps., other daily activities as much as you can and try to keep them consistent. Try to get off that shift as soon as you can!

Here are some links for some additional info:

http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2421189/k.DF93/Strategies_for_Shift_Workers.htm

http://healthlink.mcw.edu/article/922567322.html

http://www.oshforeveryone.org/ntnu/files/ont_hchsa/shiftworkers.pdf?noframe

http://www.litebook.com/light-therapy/shift-work.asp

[quote]t2low wrote:
djwhizkid wrote:
Try to get off that shift as soon as you can!
[/quote]

Great advice,I’m working on this one!