Diet and shifts

phonemonkey

phonemonkey

phonemonkey

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Joined
15 Jan 2009
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1,056
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On the wagon
Guys,

I've finally got a routine of gym sessions and classes that I am happy with. I'm exercising 5 times a week, doing 1 gym session, 1 class, rest day, gym session, class, rest day etc.

I work shifts, either a 12 hour day shift (0630 - 1830) or a 12 hour night shift (1830 - 0630) and am really struggling with my diet. I know I need to eat plenty of protein, enough complex carbs, essential fats and oils, and that I need to eat regularly (preferably 6times a day) but am unable to get myself organised to eat healthily and regularly when I'm on shift. This is made harder by the fact I only get 45mins of breaks a shift and we only have a microwave at work.

Can anyone suggest foods I can graze on at my desk to keep me going, and does anyone have any tips on how I can better prepare myself for being away for 13/14 hours a day?
 
Depends on what your goals are really. Can't go wrong with some chicken though. Also chorizo or cheese... watch your calories though!
 
You don't need to eat regularly, it's total bull****.

Microwave is all you need! Make big batches of chile, curry or pretty much anything at home and then bring them in on each shift. You can even take in something like mackerel and keep it in the fridge ready for microwaving or big pack of oats and whey to keep in work to get yourself some serious breakfast when coming off nights.

Dieting isn't hard with shift work, but a gym routine can be.
 
Zefan, I'm lucky in that we work a rolling rota so my shifts are set.

Do I just need to man up and get up earlier to eat breakfast or is there stuff I can take in and eat at my desk without compromising the benefits of eating brekkie? Once I've had my lunch on a day I'm planning to go straight to the gym is there stuff I can eat at my desk mid afternoon as sometimes my 'lunch' and be at 1100 which is a long time before my session at 1930?
 
I work 8-8 day/night shifts 2 out of every 3 months.

Day shifts = up at 6am, 'breakfast' at 3pm-4pm, train at 9pm, eat dinner when I get home at 10:30pm if it's a gym day, 9:30pm if it's not.

Night shifts = eat at home before I go to work, eat at work around midnight-1am.

I never graze as I just end up hungry all the time.
 
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