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2005/09/20, 04:51 AM
Hi everyone
I have a bit of a dilemma. Does anyone have advice for me regarding my new work schedule. I am on alternating shifts, 4 days on/4 days off. It is with the police. We have 2 gyms inside where we can work out whenever. We also have a full kitchen. I am on office duty. My shifts are:
Day1
6:30am-6:30pm
Day2
6:30am-6:30pm
Day3
6:30pm-6:30am
Day4
6:30pm-6:30am
What tips can you give for these problems:
-Night snacking/meals (I usually eat a whole meal at 4am cause I'm so hungry)
- Reduction of FATIGUE!!! My graveyard shift is a real pain on the drive home - a 1 hr commute on the freeway. Any sort of foods that help alertness? I don't drink coffee after the 1st hour of my 12 hr shift (last coffee 7:30pm)
Sorry, I know it's a lot. But I'd gotten good advice before and am looking for it again. Thanks
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2005/09/20, 08:10 AM
If you're awake that long, then that is your 'day' - thus, i dont see why eating at 4am should be a problem - that's your evening meal.
for waking up, try eating a lemon! or, really strong mints, or an icy cold water face wash.
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each to their own
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2005/09/21, 06:43 AM
Prepare meals ahead of time...bring 2 meals....since you're working for 12 hours straight....and like 2 more snacks...so that you're eating every 3 hours....just try to keep a good mix of protein/carbs/healthy fats.....yams/chicken breast/broccoli and buckwheat/piece of fish/beans for example for two meals...doesn't have to be a huge portion...about twice the calories of your snacks...so that your meals should be around 500-600 calories while snacks should be 250-300......and for snacks have a handful or two or nuts or a can of yogurt or a nutrition bar with 20+ grams of protein(promax makes good ones, met rx recently started making great tasting bars also)
In general eat carbs with low glycemic index, this will ensure prolonged energy(beans,yams, etc)...as compared to high glycemic index foods like white rice, sugary stuff, etc...which spikes up insulin causing more calories stored as fat as well as energy crash an hour or two after....
I would take a caffeine pill of 200mg after 2/3 of your shift(taking 81mg aspirin in addition prolongs the effects of caffeine...however consulting with a doctor is advisable before trying this stack)...this way you'll have energy for last part of the shift and drive home yet won't be falling aslp on ride home...if it fails....sip red bull on the ride home...and blast the cold A/C air...
if you got energy try exercising right after your shift ends...if not try beforehands and see if you can handle that....you can get away fitting 1 workout during your 4 work days and 2 more on your off days.....which will be plenty to stay in great shape and make good gains....
Also don't worry about eating at night...since your day is flipped....just eat normally....however, try not to eat carbs about 2 hours before sleep...and generally eat less and less carbs throughout the day....as I said before try to eat every 3 hours....
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