Anyone who has travelled around the world will know the problems the different time zones will have on their training regimes. Sleeping all-day and waking up during the night is not conducive to a successful training programme. Shift workers are continuously faced with this problem. Changing work patterns from day to night shifts can cause difficulties with sleep, appetite, energy levels, body temperature, metabolic rate and hormonal functions. Overcoming these changes takes time and planning. So when are the best times to train? and what diet can help you stay fresh and awake when your body clock doesn’t even know what day it is? To make the most of any training routine you need to feel full of energy and have high levels of concentration. For most people energy levels and strength are highest in the afternoon. This would be time spent sleeping for those on night shifts. For shift-workers training can be difficult, mainly due to most health and fitness centres not opening 24 hours (Inconsiderate bunch!). An early morning training session can be very difficult especially after a hard nightshift, with the lack of energy usually the biggest problem. However, studies have shown the highest levels of the hormone testosterone can be found first thing in the morning. This is thought to promote muscle hypertrophy, giving the biggest benefits to those aiming to tone or build muscle. Good nutrition can also assist with the apparent lack of energy after a long shift. The general advice is similar to those people who work and exercise during the day; consume 4-6 small to medium sized meals a day. This will increase your metabolic rate and keep blood sugar levels elevated thus fending off fatigue and stabilising appetite. The important meal, “Breakfast”, should be taken on awakening, this will kick start your metabolism. A simple piece of toast or a banana will suffice. What you eat will greatly influence your energy levels and affect your recuperation abilities. During shift time follow a balanced diet, i.e. 60-70% carbohydrates, 15-20% Protein and 20-25% fat. Supplements are advisable, as they are easy to prepare and can elevate energy levels. Before you break from work and head for the gym a protein-dense meal can help increase your concentration and alertness. This should be taken around two hours before exercise to increase your workout performance. The protein meal along with the carbohydrate consumed earlier in the shift will give you that added energy.
Immediately following your training a carbohydrate meal will assist in recuperation. It will leave you feeling full and relaxed, preventing you feeling hungry throughout the day. This can assist with sleeping which is essential to both your work and training. Always avoid things like alcohol and caffeine, especially before sleep, as they will reduce your levels of recuperation. You should always take naps whenever possible, “40 winks” can be very refreshing allowing for Rapid Eye Movement (REM) which is essential to the recuperative benefits of sleep.
For the training itself it is important to cycle programmes according to your energy reserves, be sensible. Short intense workouts are recommended. These will stimulate your metabolic rate, and can be brief to allow for sufficient rest before your next shift. Overall body workouts are recommended, so not to over fatigue any one area. Circuit training would be the ideal form of training while energy and time are limited.
Finding the motivation to train following a nightshift is a very tall order. Go straight to the gym following work, this can help keep your levels of alertness and concentration elevated. While training concentrate solely on the exercise you are undertaking. This can assist in taking your mind off work and its associated pressures, as well as increasing the benefits from the exercise. Maximising the nutrition, training and recuperative techniques mentioned here can also assist greatly with your enthusiasm. The positive feelings often experienced post-exercise should make you feel it’s all worth while, and leave you to sleep comfortably through the day ready for the next nightshift.
