Diet and training for shift work

In today's video, we'll look at how to properly set up your diet and training plan if you work shifts. Shift work can be a challenge and especially for maintaining a healthy lifestyle. Interrupted sleep, irregular diet and limited time for exercise can impact not only our physical fitness but also our overall health and mental well-being. In this video, we will therefore show you some practical tips on how to organise your eating and training effectively so that you feel fit and full of energy, even if your working hours are not the classic nine-to-five. Let's do it!

Tips for diet and training when working in shifts

1. Plan ahead

   • When working shifts, planning ahead is key. Prepare meals several days in advance so you always have balanced meals on hand and don't have to reach for quick, unhealthy alternatives. Invest in good quality boxes and store your food for each day based on when you take your meal breaks.

2. Eat regularly even when you're not on a regular schedule

   • Even if you have irregular working hours, try to maintain a regular frequency of meals. This means eating smaller portions every 3-4 hours. This will stabilize your blood sugar levels and give you more energy during your shift.

3. Breakfast is essential, even if it's not in the morning

   • No matter what time your shift starts - always have a balanced breakfast. Choose a combination of protein, healthy fats and carbohydrates to keep you feeling full and energised. Examples might be eggs with wholemeal bread and avocado, or yoghurt with nuts and fruit.

4. Adapt meals to the type of shift

   • If you work night shifts, try to eat lighter meals that are easy to digest during the night part of your shift. Heavy meals can cause fatigue and impair your concentration. Have a light dinner before bed that contains protein and healthy fats to help your body recover while you sleep.

5. Follow a drinking regime

   • When working shifts, it's easy to forget to consume enough water. Keep a water bottle with you at all times and drink regularly throughout your shift. Avoid sugary drinks and excessive amounts of coffee, which can dehydrate you.

6. Exercise whenever you have time

   • Working shifts can disrupt your workout schedule, but even a short workout is better than none. If you don't have enough time, incorporate short, intense workouts, such as 20 minutes of HIIT, that you can do at home or at the gym. Focus on both strength training and cardio to keep your body in balance.