Feeling low on energy during your work shift?  Find yourself chugging down on coffee or red bull’s?  This is usually the case for the individuals who have the rough work shifts, such as the graveyard shift, shifts that rotate every few weeks, or if you’re job has you travelling 90% of the time and you’re practically living on the road.

If you find yourself in la-la land during your shift, then you might need to take a better look at what you’re putting in your mouth, because I bet the real energy zapper is coming from the foods you eat.

Here are three simple solutions to help you restore your energy levels and focus during your respective shift.

The All-Nighter

People who work these shifts are known to chug down their caffeine with high amounts of sugar usually in the form of soda and donuts.  It’s a vicious cycle, because the jolt only lasts for 10-20 minutes and then they find themselves fading and needing to spike their liquid focus once again.

The solution: eat foods high in fiber and protein for prolonged energy and alertness.  The right amounts of fiber will help prevent dips in blood sugar levels providing you the extra time to stay focused.  An example is a whole grain bagel with ham or turkey, and low fat cheese or cream cheese.  Even a high fiber cereal with skim-milk and an apple will do nicely.  Shoot for 6-8 grams of fiber per meal.

The Shift Rotator

Staying on a set eating schedule is tricky with the changes in work shifts and sleeping patterns.  Your body prefers consistency so you must plan ahead or you’ll be too busy playing catch up and your work performance will suffer.

The solution: This is where the “eat every 2-3 hours” rule should be followed religiously.  To keep it simple plan on alternating larger meals and smaller meals, but staying consistent so that your energy levels stay strong.  Make sure to always have lean protein, a starchy carb, and a veggie or fruit no matter what the meal is.  For example, Asian chicken salad, fruit, and whole grain crackers on the side.  For smaller meals a peanut butter jelly sandwich on whole grain bread plus a banana works.

The Travelling Salesman

Much like the person who rotates shifts, the person who is always on the road must also plan ahead.  This person usually has so little time that it’s not unheard of for them to only hit up drive-thrus and gas stations for processed foods that are high in sugar and fat.

The solution: in addition to the tips for the shift rotator, the travelling man (or woman) should opt for meals and snacks high in protein and good fats, such as chicken wraps that are packed with veggies, and trail mixes packed with almonds, cashews, and peanuts.  This person should have all-natural beef jerky on hand, a good amount of fruit, and a cooler full of water bottles to stay properly hydrated.

Other helpful energy boosters

• Invest in a good whole food complex multi-vitamin like Prograde’s VGF 25+.  Why?  Because, nowadays it’s really difficult to get in all your essential nutrients from nutrition alone, even if you ate 100% organic.  A whole food complex will help fill in the gaps and hopefully take care of possible nutrient deficiencies you might have.
• Try green tea for a natural boost.  If you are not too fond of the taste of green tea, then just add a small dollup of honey to make it more tolerable.  I like Itoen’s Sencha Shot as an alternative to hot green tea.

• Drink lots of “Perfect Water”!  Ummm…Yeah Right!  This stuff is a load of crap claiming to be an alkalizing water source.  I’ve seen it pH tested and it came out light green (or 5 on a pH scale) which renders it just as acidic as coffee.  So don’t waste your money on this hypee “oxygen-rich” water.

Ok, so I really only had two additional helpful tips.  Be proactive with your nutrition plan if you work these tough shifts.  Your mind and body will thank you.

Are you currently working one of these shifts?  What solutions have you come up with?  Please post in the comments section!

- Rommel