As of Sunday I will be working night-shifts for 4 weeks. I don’t mind this for some extra cash before Christmas, but I am worried about the effect it might have on my gains.
Through the day your body releases hormones which are most associated with catabolism and in the evening it releases hormones most associated with anabolism. Changing your sleeping pattern will have an effect on this natural process in the body and may throw it off completely.
As the body adapts to the new routine it adjusts but never fully settles into the new way of life. By drinking BCAA’s and protein powders you help to create an amino acid surplus, which will keep your body in an anabolic state.
I have noticed that there are not many programmes and information on muscle hypertrophy and strength training for people on night-shift and is a real shame as people on night-shift are not a small minority. The question is, sleep straight after work or a few hours before?
A rough plan of action, option 1 and option 2. FT = Free time
|8am – 10am||10am- 12pm||12pm-2pm||2pm-4pm||4pm- 5pm||5pm- 6pm||6pm- 7pm||7pm – 8pm||8pm – 8am|
Both have merits and problems. If you imagine a normal work week: 9am-5pm. You get up, have breakfast and straight to work, after work you relax, work out perhaps and have dinner.
This would suggest that option 2 is the best choice. However, as your body adjusts it might want to crash straight after work and can cause a lot of issues in regards to over sleeping and damaging your immune system.
I look forward to my experiment and will update with results in four weeks’ time.