help with a few things please

[emilyb]

I have recently had a huge lifestyle change thanks to my job. I now work shifts and it is playing havoc with my body/mind/fat/diet/training/life...!!!!

I work 2 days (7am-7pm) followed by 2 night (7pm-7am) then have 4 days off. 4 days off made me think - great lots of time for exercise, but I am knackered and don't have the energy. I work in a busy airport so are on the go for the whole of my shift.

I need help with
1. - my diet. contains lots of fruit, turkey, green leafy stuff no bread or milk but feta cheese and greek yoghurt when it comes to dairy. Sounds good but I run out of energy and have cravings.
2 - I want to burn body fat (I am 35, 5ft4, 9st, size 8-10). I love running but just don't have the energy
3 - Love my kettlebell, but don't have the energy
4 - I am completely confused about all the protein shakes available, what will benefit me.? I have tried the diet one from Maxi whatsit but it makes me feel sick for a good hour afterwards.

I need more energy, to lose fat and get fitter. I know I am not overweight but I enjoy exercise and know I can improve my body

Help please!! Thanks
Emily

[daffy]

Hi Emilyb, Welcome to the forum.

If you're out of energy and feel lethargic, that's an indication you're not getting enough fuel into your body. Looking at the list of foods you mention, there doesn't seem to be a food source that is relatively high in calories, such as a starch or a fat. I think it would be worth you making a note of what you eat on a daily basis, totting up the calories and see how that compares with what your maintenance calories should be for your age, sex and weight. Feel free to post your diet on here so others can give you their opinion if you are unsure about anything.

Protein wise, it all depends on the size of your wallet and your dietary requirements. They will all do the job for you, and so really your decision should boil down to whether you want a fast release or a slow release protein (which will keep you fuller longer), whether you are vegan/vegetarian or not, whether you are lactose intolerant or not, and finally, whether you want just the protein, or some extras that get bundled into MP's premium proteins. To start, I'd probably go with a Milk protein that has both casein and whey assuming you are not lactose intolerant, and then you can always change up or sideways to something else as you learn more from the forums.

[Maximi11ion]

Hi Emily and welcome to the boards.

Hopefully some help will come your way soon. Shift work is tough. Especially when you are switching from one to another in a short period. You knacker your circadian rhythms and there's not a lot you can do. Your tolerance should improve a bit over time though. Have you heard of light boxes as used to treat Seasonal Affective Disorder ? Could help. Also, impossible as it seems, keeping a routine for meals can help as lack of sleep screws with you're appetite. Intermittent Fasting might help with this. (scroll down the page a bit)

Personally I find melatonin helpful. Not sure if that breaks any rules mods? as I don't think you can get it in the UK anymore. I believe it's been popular with airline crews too.

Good luck

[emilyb]

Thanks for the feedback. I am going to keep a food diary for 10 days and note what time I am eating. I agree, perhaps I am not eating enough. I eat avocado's for energy/calories and good fats and brown rice, quinoa and lentils/beans.

I often find as my job is so busy that I don't eat for 6 hours or more then start craving sugar, I know the answer is little and often but sometimes this isn't possible. A slow release protein was mentioned, this sounds like it may help me?

I'll post more info about my diet once I have a food diary for a few days!

[Maximi11ion]

Quote

Thanks for the feedback. I am going to keep a food diary for 10 days and note what time I am eating. I agree, perhaps I am not eating enough. I eat avocado's for energy/calories and good fats and brown rice, quinoa and lentils/beans.

I often find as my job is so busy that I don't eat for 6 hours or more then start craving sugar, I know the answer is little and often but sometimes this isn't possible. A slow release protein was mentioned, this sounds like it may help me?

I'll post more info about my diet once I have a food diary for a few days!

Not necessarily. As long as you get your macros/calories for the day it doesn't matter if you have 2 meals or 12. Check out intermittent fasting.