Shift Work?

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2009-08-22 6:52 AM

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Regular
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New Orleans
Subject: Shift Work?
I tried searching the archives and could not find any topic covering this so I decided I might throw this one out there.

I have a job that requires me to work a rotating shift. Week 1: (Mon Tues)  (Fri Sat Sun)  Week 2: (Wed Thurs)   The pattern repeats over and over. Each block in the brackets I swap from days to nights. The shifts are 12 hours 5-5. 

Example: Week 1 (Mon Tues 5am-5pm) (Fri Sat Sun 5pm-5am) Week 2 (Wed Thurs 5am-5pm)

Anyway, it is a very hectic schedule at times because I work a lot of days off which can really throw the body into a bad cycle. I weighed 220 2 months ago and am down to 198 just by training for my 1st tri

I am always confused on how I should go about eating to better regulate my body. I have just been eating more often and try and stay away from anything too heavy after midnight on  a night shift. Seems to be working since I am dropping weight.

I am just looking to see if anyone else works a rotating and was curious what they might do or if anyone has any ideas then please post them. I have heard people who eat the same time everyday regardless of shift but i tend to get crazy hungry around midnight if I ate at 5pm etc.


Thanks!!

2009-08-23 5:36 AM
in reply to: #2363831

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Subject: RE: Shift Work?
Hey there! I understand where you are coming from! I am a student paramedic here in Oz, combining uni with on road practicums. When i'm on road we do night shifts. Me personally, I tend to eat dinner before shift (usually 7pm start), have a snack around 10ish (maybe a muesli bar or fruit), around 1-2am I get cranky and normally cave in for a choc or soft drink, and then breakfast around 6am just before the end of my shift. In saying that I don't know if you have designated meal breaks (we can eat pretty much whenever we want), how active is your job? Can you sleep while on shift (we can :-) )? It comes down to a lot of factors. I just try to treat night shift like a day shift and have 1 larger meal and then snacks but it really depends what your personal diet is like.
2009-08-24 1:45 AM
in reply to: #2363831

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On your right
Subject: RE: Shift Work?
I've worked both swing shifts and straight nights, so I know where you're coming from.  That being said, when I work nights (7p-7a), I wake up in the afternoon and eat breakfast.  Then I have a snack around 8ish, usually an apple.  At 11ish I'll have another snack, usually fruit or a veg.  At 3am I will have my main meal, and around 6ish, I'll have another quick snack.  Then I go home, and go to sleep or have a quick workout and some milk.  Works great for me.  

Just stick with what works, or try different things until you find what works best for you.  My feeling is that I eat like I normally would if I were awake during the day.  The more normal I can make my time awake, the better I feel. 
2009-08-24 3:33 AM
in reply to: #2363831

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Master
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The Whites, New Hampshire
Subject: RE: Shift Work?
Why on earth would you restrict what you are eating when you are awake??! Besides, the whole don't-eat-before-bed thing is bunk anyway - it all matters how many calories you take in, not when (except for right after workouts, but that's different). So, eat normal meals/snacks throughout your "day", whenever your "day" happens to be.

Basically, you'll likely do fine controlling portion sizes and balancing your ratios. Try to get some good fat (5% or less sat fat, 20+% total fat) and healthy protein with some good long-lasting carbs (whole grains, lots of fiber, low-ish sugar). That'll keep you satisfied much longer than some quick-fix snack that'll just leave you hungry and under-energized for the rest of your time awake.

And, can I just say, that swing shift STINKS!!!! If I have to be stuck on nights, at least I work a regular shift.
2009-09-10 8:36 AM
in reply to: #2363831

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blaine
Subject: RE: Shift Work?
i work nights starting at 5pm-2am. i fin that if i eat a meal before I go in and then bring a light snack or 2 (fruit/carbs) to work for my breaks at night I am fine. i mean I am not dropping weight, but am not gaining either. My frame has decreased though with my training so it is all working out. Remember to treat your body well and it will treat you well.
2009-09-10 9:45 AM
in reply to: #2364662

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Master
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Victoria, BC
Subject: RE: Shift Work?
Ah good ol' shift work .. I did swing shifts for about 5 years, then straight nights for just over a year before I switched careers. I do not miss it.

My best trick is making sure your late snacks are easily digestible .. fruit, yogourt, etc - fruit will give you a little boost (natural sugar) ... try to avoid having a large meal then "fasting" for the rest of the shift - your body is confused enough, no need to screw up your blood sugars as well ... but otherwise, find what works for you and stick with it.

Eating healthy makes a huge difference - avoid the sugar, chocolate, processed/fast foods ... it will make a big difference over the long run.


2009-09-11 4:58 PM
in reply to: #2363831

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Veteran
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Lakewood Ranch, Florida
Subject: RE: Shift Work?
I work 24 hour shifts and i can work out at work but obviously i cannot swim there but we do have a treadmill and a stationary bike but i can get interupted at any time while working out, i switch my workouts around so sometimes i double up. If i am working at night i swim in afternoon before work and either run or bike at work. Other than that i have plenty of time during week especially now that kids are in school. Laughing 
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