Eat This, Not That: The Shift Worker’s Cheat Code to Surviving Night Shifts Without Crashing, Bloated Guts, or Servo Regret.

Let’s be real.
Trying to eat properly on night shift is like trying to do your tax return drunk - confusing, frustrating, and you end up just grabbing whatever’s in reach (hello servo sausage roll and Red Bull #4).

But here’s the kicker: what you eat before, during, and after your shift can either make or break your energy, your sleep, and how human you feel by the end of it.

So instead of just winging it with vending machine roulette, here’s a no-BS guide to fuelling your body like a legend on night shift.

BEFORE YOUR SHIFT: FUEL LIKE A BLOODY ATHLETE, NOT A BOTTOMLESS PIT

Let’s make one thing clear:
Your shift starts before you clock on.

That pre-shift meal is the foundation. You stuff it up, and you’re chasing your tail all night.

DO NOT...
Crush a greasy pub feed and think, “Ah well f*ck it, I’ll burn it off.” You won’t. You’ll be asleep on your truck or office chair by 11pm.

What to do instead:
Roughly 1 to 2 hours before shift, fuel up with:

• A solid hit of lean protein (chicken, tofu, eggs, fish)

• Complex carbs (brown rice, sweet potato, whole grain bread)

• Healthy fats (avocado, nuts, olive oil)

This combo gives you slow-burning energy that lasts. No sugar crashes. No bloated regret.

Need something quick?
This is where I shamelessly plug Night Revive.
It’s the shake I made for this exact reason.
Packed with protein, fibre, minerals, green tea extract for a smooth caffeine boost. It fuels your night without smashing your gut.

Because if you’re eating servo rubbish to stay awake, you’re playing yourself.

DURING YOUR SHIFT: SNACK SMART OR SLUMP HARD

Alright. You’re mid-shift.
Lights are flickering, your co-worker’s talking absolute rubbish, and the vending machine is calling your name.
But you’ve got two choices:

1. Eat light, stay sharp, avoid the crash.

2. Eat heavy, feel heavy, zone out.

Here's what to actually snack on:

• Boiled eggs

• Greek yoghurt

• Protein bars

• Mixed nuts or trail mix

• Tuna and brown rice cups

• Fresh fruit (bananas, berries and/or apples)

Think small, powerful snacks every few hours. Don’t throw down a family-size lasagne at 2am. Your gut’s in power-save mode and can’t deal.

And water.
Yes, water. Not energy drinks.
Hydration is fuel. Add electrolytes if you're sweating or working hard. Your brain runs better wet, not wired.

AFTER YOUR SHIFT: RECOVER LIKE A PRO, NOT A PUNTER

If you finish your shift and roll straight into Maccas, that’s your funeral.

You need to recover, rehydrate, and prepare for sleep, not punish your organs.

Here’s the game plan:

• Quick protein + carb combo (Night Revive works a treat here too)

• Porridge with berries

• Eggs and avocado on toast

• Smoothie with protein, banana, peanut butter

• Toast with nut butter and honey if you’re feeling lazy

Keep it light. You don’t need a feast.
Your body needs nutrients, not a triple bacon cheeseburger that’ll sit in your gut like wet concrete.

And no caffeine.
I don’t care how tough you are or if you can “fall asleep after a coffee.”
You’re still wrecking your deep sleep. Your REM cycle is begging you to stop being a hero.

Recap: Eat Like You Give a Damn

Night shift ain’t for the faint-hearted.
It messes with your head, your gut, and your sleep.
But what you eat can either screw you further or actually help you fight back.

So if you:
✅ Eat a proper meal before shift
✅ Snack smart during shift
✅ Recover right after shift

You’ll be miles ahead of 90% of workers out there who are running on fumes, sugar, and blind hope.

You don’t need to be perfect. You just need to stop treating your body like a bin.

Want Help? That’s Literally Why We Exist

We created Night Work Nutrition because we lived this life.
We did the dumb stuff. No sleep, energy drinks, late-night servo binges, and paid the price (I literally put on 15kg since starting my shift work adventure).
Now? We make the gear we wish we had earlier.

Our Night Revive Meal Replacement Shakes and Advanced Sleep Masks are made for shift workers who want to stay sharp, sleep deeper, and not burn out.

So try the tips.
Use the tools.
And give your body a break.

When you fuel right, you don’t just survive the night shift.
You dominate it.

Catch ya on the other side,

Jim Maher
Co-Founder, Night Work Nutrition
(Currently running on 4 hours sleep, 1 shake, and a whole lotta purpose)

www.nightworknutrition.com.au