Regarding when to exercise when working the night shift? Research has shown the best time to exercise is first thing in the morning, from an adherence perspective. In other words, people are more likely to exercise regularly if they do it the first part of their day. For you, this would be when you wake up from your work shift (I am not sure what time that would be). This creates a “margin” or appointment you can keep on a regular basis without undue distractions. But the best time to exercise, is the time you will do it!
Regarding 2nd shift eating. Research shows that metabolic rates are approximately 15-20% slower during the evening. If at all possible, if you can keep to a regular eating schedule even while working 2nd shift, this will help you transition on the days you are not working night shift.
For “fueling” or nutrition:
At the end of your shift (usually in the AM) avoid eating a large meal. This is like eating late at night. These calories will store as extra fat-as your metabolic rate is slower during this period of time.
For your last meal, choose “green light” foods-complex carbs: such as vegetables, fruits and water. Also, consider using lean protein with your meals to help with your appetite.
Avoid high sugary and fat foods later in the evening.
Adjust your “meal times” to fit your schedule. For example, upon waking-eat a hearty “breakfast” even if it is 12:00 PM. Choose complex cards such as oatmeal or fiber one cereal. For lunch, select lean protein and have a sandwich with whole wheat bread.
Remember to snack on healthy “green light” foods throughout your day-vegetables and fruits along with “yellow light” protein such as almonds, walnuts, yogurt and lean protein.
Also, remember throughout your shift to drink plenty of water!
Here’s to a fit day (or should I say night!) and plenty of rest!
All the best!
Remember to start strong and finish stronger!
Coach Sean
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