Is shift work killing your gains?


We know that shift work is very hard on the body and can make a big difference to the gains that you are hoping to see.


We also know that for many working shifts is something that you have no control over and is a necessary evil.

So what can you do to help minimise the impact of working shifts?


  • Create a sustainable nighttime routine that will serve you well.

  • Turn off electrical items 45 minutes before bed.

  • Don’t consume caffeine or other stimulants 6-8 hours before bed.

  • Try relaxing activities before bed; deep breathing or reading a book, to help send you to sleep.

  • Get everything ready for the next day before bed: your clothes for the next day, and prep your meals ready for when you wake up.

  • Write a to-do list for the next day so that you don’t lie in bed thinking of all things you need to do.

  • Make your first meal upon waking. High protein and high-fat combination as this will help to stabilise your blood sugar levels and stop you getting an energy slump a few hours later.


If you can’t change a situation, then applying these tactics can and will make a big difference. As with all things, start with a few them and then build on that. I often find that trying to implement too many things in one go can yield lower results - but then again, that will still yield far better results than no implementation at all.

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