Sleep and diet schedule

[meandmcg]

I am a night shift RN who works 12 hour shifts. My typical schedule is 4 days on, 10 days off. I am new to the serious fitness/training community, and I am unsure of how to schedule my diet on these work days. I realize I need to not only get in, but limit myself to, 6 small meals per day, however, I am having a difficult time fitting them in evenly when I flip my schedule (ie: days to nights or back again).

I typically get up around 0730 on the first day of work and then nap later in the afternoon. I don't go back to sleep until the following morning, around 0800. I then sleep until about 1545 or 1600, head to the gym, and I am back at work by 1900. After working for my four day stretch, I usually go home (0800) and sleep until about noon. I then go to sleep that night around 2130 or 2200.

Should I just stretch the amount of time between meals on my first work day, or add an additional small meal in somewhere? I am essentially up for 24 hours and on my feet/moving for a good portion of that.

Also, should I limit myself to five meals on my first day back on a "normal" schedule as I am sleeping for a large chunk of the day?

Any suggestions/tips are appreciated!

 

[sassy69]

There's no rule that says you have to eat 6 small meals. 3 meals, 6 meals, whatever - doesn't matter - no impact on your ability to efficiently metabolize food.

You might check out Intermittent Fasting (IF) - Search in the Diet forum here for some of the discussions and also check out the definitive website: Intermittent fasting diet for fat loss, muscle gain and health. I also see John Berardi (I like this guy!) has a free e-book (Intermittent Fasting | John Berardi Intermittent Fasting Free E-book)

I know a number of people use it (some are very intense crossfitters to illustrate that it isn't a fad or an impact to your ability to perform at high intensity) and get great results and it tends to be well-suited for long-shift workers.

Or just simply go w/ the 3 meals or whatever works for you. The only important point is to get your daily macronutrients. The "when" and "how often" doens't really matter. What matters is that your lifestyle supports the approach you take so it is comfortably doable and doesn't impact your ability to meet your daily obligations.l

 

[desmorris]

well i think your sleeping time is too much reduce the sleeping time and do some work that made you relax, like gardening, walking and visiting to calm places.

 

[Roaddkingg'sGirl]

That's a hard one on your Body

I'm new But my boyfriend has been at this for Many years and he believes you need to do your best to get your small 6 meals in on the days you can and when ever your awake do your best to get as many small meals in during that time. Good luck

 

[sassy69]

I'm new But my boyfriend has been at this for Many years and he believes you need to do your best to get your small 6 meals in on the days you can and when ever your awake do your best to get as many small meals in during that time. Good luck

It matters more that you can eat on a schedule that you can hit regularly. As I mentioned earlierthere are a variety of ways to set up a meal plan and several studies that indicate the meal frequency is not critical.

 

[Rayca]

^^
What sassy69 says. There's no data that proves any kind of meal frequency matters with metabolism. Metabolism is extremely complicated. I believe 6 meals a day has a slight edge with insulin and blood sugar levels, though and I believe there is data on that. Gotta say for me that I've been on every kind of diet this side of the sun (as I'm sure most others have) and for me there's just nothing like 6 meals. It just works so well for me. Other diets, yeah, but not like 6 meals a day. Find your preference, what you'll stick with and go with it. Good luck. --I'm new. Hope I didn't intrude.

 

[andyrodgers]

i agree with Rayca she is quite right, there are no hard and fast rule for meal frequency