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Old 07-08-2008, 02:42 AM   #1
David A Sharp
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Join Date: May 2008
Location: Elgin  IL
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Shift Work

Here is my question. (And some background) I recently got a promotion at work that requires shift work and 12 hour shifts. Since I'm the new guy my shift is 7p-7a. My eating is totally jacked. Is there anyone in simular circumstances that has some advice?
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Old 07-08-2008, 03:58 AM   #2
Charlie A Nilsson
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Location: Saffron Walden  Essex
Posts: 194
Re: Shift Work

I'm working shift aswell, im just spacing my blocks differently.
well, im doing a zone~ish/paleo diet at the moment.

But, do you sleep just before you go to work??

I'm spacing my blocks from 0600-0600 and i sleep a few hours in between 15-19 .
I start my day at 6 work to 14 go to bed and then start working at 21 again.. eating the same but spacing it slightly different those days.
28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 07-08-2008, 05:56 AM   #3
Bill Herren
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Location: Kingsport  TN
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Re: Shift Work

I work 12 hour swing shift....6 to 6 either AM to PM...It is more difficult but you can make it work.
Question - What is your work week like and how do you transition back to normal after your night shifts? I ask because knowing the answers will help me answer your original question.

Here is my schedule and a little info on how I make it work for me:
Work 4 nights - fri, sat, sun, mon
Off Tue, wed, thur
Work 3 days - fri, sat, sun
Off mon
Work 3 nights - tue, wed, thur
Off Fri, sat, sun
Work 4 days - mon, tues, wed, thur
Off 7 days

I won't bore you with details on my workout since your question was diet related..but just let me say that I started thinking of my workout cycles as months instead of weeks...In other words I had to get away from thinking mon, wed, fri, or whatever.

As far as eating.....prepare prepare prepare.
The day I start my night shifts I eat normally all day long prior to going to work. When at work I eat what would normally be breaks and lunch (approx 9, 11, 2, and 5 oclock) but in smaller portions. This probably gives me a little more food than I need (for that one day) but I justify it that I am working at 2:00 am as opposed to sleeping. I also realize this shift creates a greater nutritional demand on the body as well. The next night shift I treat as just another day - eat breakfast when I wake up, etc, etc. The 5 AM snack allows me to come home and go to sleep without any more food until breakfast.

I am a zoner so I prepare meals and snacks accordingly - Here is what I usually take to work:
32 0z Nalgene full of water and I count my refills
Snack - Cheesesticks, apple slices, almonds
Snack - Clif Builder bars
Snack - Cottage cheese, fruit, nuts
Lunch - Lean meat, raw veggies, nuts or olive oil.

My diet suffers some because of night shifts...there are just some things I don't feel like eating...the trick is finding what you can eat that does not bother your stomach but also fits your diet.

Hope this helps - best of luck and congratulations on your promotion! (That is how I ended up back on shift work)
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