Balancing workouts and nutrition due to working overnight

tyraun_b
tyraun_b Posts: 65
in Fitness and Exercise
What's up!!!! Alright everyone: so I'm usually a day worker, but for a little while I've started working nights 11-730 am. I sleep after work until 1 or 1:15 pm, so I can get up, and be at the gym around 3. I've been adding more volume so I'm out of there in about an hour 30 or 45 mins. I try to take at least a nap before work for a minimum of at least two hours, but it's usually tough and some nights I don't get that nap. Mind you my workout supplementation is solid. I just try to fit in a meal aside from my post workout shake, but I really don't wanna eat and lay right down. At times i bring my food with me to work, but if i cant cook because i try to squeeze in my rest, i sometimes find myself eating stuff that isn't that great. Working nights can definitely be tough on time and the body. Any advice or suggestions on ways to balance workouts and food with a schedule like this?

Replies

  • Sjenny5891
    Sjenny5891 Posts: 717 Member
    I work 10pm to 6:30am.
    1- I pack a lot of food I can eat I don't have to warm up..... A big bowl of cereal without milk, apples, Protein bars, etc...( usually 1,000 calories)
    I try to get in a 3 mile walk/jog right after work.
    I sleep from 8am to 3pm
    Dinner by 4

    Then exercise class for 1.5hr 3 days a week. DD starts Soccer next week so I'll probably be doing a 1.5 hr walk on those days or shoot some baskets with the oldest.

    I don't usually take a nap before work though.
  • 6ofone
    6ofone Posts: 13
    I work 12hr shifts, 3 to 4 days off a couple and then switch to midnights, and just what you mentioned is my biggest challenge. I try to set my workout at 3-4 while I'm on nights, and 7 while on days, and my biggest problem is the first meal, so I've been doing the breakfast shakes and whey, and I've moved to 5 light meals instead of the regular 3. I hope this helps because shift work sucks, best of luck to ya.
  • RobP1192
    RobP1192 Posts: 310 Member
    I work at night, been doing it for a long time. From 1am until anywhere from 8am-11am, depending on the day or other variables. I go to the gym right after work. Usually 5 days a week. One day after work i go play pick-up soccer. Some days i'll feel tired, and my mind will try to find excuses not to go, but i still go and get it in. I go back and forth between carrying food with me while i'm at work, or just fasting through work and eating after the gym. My biggest detriment is sleep. On work days i might only get 4-6 hours. 6 if i'm lucky.
  • corgicake
    corgicake Posts: 846 Member
    I've been there. It's not that different from second shift... get up, do your off-work things, go to work, crash, lather rinse repeat. Plus the hours are good for helping keep away from eating rubbish since half the fast food joints are shut for the night. Learn to cook and pack things to chow at work, and consider riding there on a bike to cut down on in-gym cardio time.

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