Bodybuilding & Shift Work

Harry Smith
Bodybuilding & Shift Work
What are we going to learn?

§ Landscape of the effects shift working can have on bodybuilding outcomes

§ Nutritional factors to consider (supplemental factors)
§ Lifestyle factors to consider
§ Training factors to consider
§ Bringing it all together
Potential Complications Caused
by Shift Working Patterns
Potential Complications Caused by Shift Working Patterns

§ Lack of sleep is by FAR the most significant complication

§ Spiegel et al 2004: Sleep deprivation (5 hours total sleep) was shown to result
in a 28% increase in ghrelin (hunger signaling hormone) and an 18% decrease
in leptin (regulates energy balance). Dop in leptin = to what would occur if
calories were restricted by 900kcal.
§ The drop in leptin resulted in a compensatory increase in caloric intake by
around 22% the following day.
Potential Complications Caused by Shift Working Patterns

Sleep restriction has been shown to:

§ Exaggerate food-reward, increase appetite for high calorie foods and
compromised inhibitory control of food intake >> NOT HELPFUL FOR CUTTING
§ 30% increase in desire for high carb refined food
§ A preference for higher fat foods in late evening/early hours if awake
§ Strong likelihood of increased caloric intake after just one night of restricted
sleep
Potential Complications Caused by Shift Working Patterns

Sleep restriction has been shown to:

§ Negative effect on glucose tolerance, impairment of insulin secretion and
skeletal muscle glucose uptake
§ A three week study showed reduced insulin sensitivity, decreased leptin and
weight gain from just 79 minutes of chronic sleep deprivation
§ Impaired cognitive function and clearing metabolic waste
Potential Complications Caused by Shift Working Patterns

Sleep restriction has been shown to:

§ Exaggerate food-reward, increase appetite for high calorie foods and
compromised inhibitory control of food intake >> NOT HELPFUL FOR CUTTING
§ 30% increase in desire for high carb refined food
§ A preference for higher fat foods in late evening/early hours if awake
§ Strong likelihood of increased caloric intake after just one night of restricted
sleep
Potential Complications Caused by Shift Working Patterns

Nedeltcheva et al 2010:
§ 14 day study
§ Both groups 10% energy deficit
§ Group 1 sleeping 5.5 hours/night, Group 2 sleeping 8.5
§ Both groups lost same amount of weight but sleep deprived group lost 55%
LESS fat mass. 60% of their weight lost was lean mass > 😭
Potential Complications Caused by Shift Working Patterns

Specific implications of staying up late (Late Chronotype):

• Increased risk of type 2 diabetes
• Lower overall diet quality
• Redistribution of macronutrient into latter part of day
• Metabolic & social jet lag; circadian phase shifts causing jet lag like
symptoms. Significantly impairing cognitive function and training quality
Potential Complications Caused by Shift Working Patterns

Specific implications of staying up late (Late Chronotype):

• More at risk of the insulin and metabolic implications already discussed
• Late sleeping associated with eating in closer proximity to sleep. This pattern
is associated with increase total daily energy intake. Greater energy intake
after 8pm is associated with increased BMI
• Adverse affects on glucose tolerance
Potential Complications Caused by Shift Working Patterns
Compounds affecting sleep/diet

§ Caffeine and alcohol have strong negative interactions with sleep

§ Caffeine intake earlier in the day may still negatively interfere with sleep
quality later in the day due to the half life effect
§ Alcohol results in less time spent in deep sleep phases = less restorative sleep
Nutritional Factors to
Consider
Nutritional Factors to Consider

Totally dependent on the goal (mass, cut, maintain etc)

§ Primary factor is using nutrition to build routines that underpin sleep quality
and quantity and fitting goal-based energy intake around those routines.
Nutritional Factors to Consider

§ Time restricted feeding window -> try not to consume food within 2 hours of
bedtime (whether that is day or night)
§ Make the most of chrononutrition -> consume largest and most energy dense
meal first, smaller meals last.
§ Higher fibre meals last -> evidence showing satiety and fibre can improve slow
wave sleep duration (better quality and quantity)
Nutritional Factors to Consider

§ Mitigate social and metabolic jetlag with very regular and controlled meal
timings. e.g. TRF, same amount of meals per day, similar macro breakdown in
each meal relative to time consumed, eating same duration after waking
whether on day or night
§ Favour a ‘cleaner’ diet, potentially lower carb can help diminish the cravings
for hyper-palatable food that sleep deprivation/restriction can drive
Nutritional Factors to Consider

§ Severely limit caffeine intake, absolutely none within 8 hours of planned

bedtime -> this has been a GAME changer for my clients
§ Caffeine can have large impact on normal day-awake/night-asleep life cycles
but its affect on shift workers awake at night can be CATASTROPHIC
§ Severely limit alcohol intake, if possible zero on non-standard life cycle
patterns. Alcohol results in less restorative sleep even if the duration is
appropriate
Nutritional Factors to Consider
Supplements to consider

§ Magnesium citrate -> may improve sleep where magnesium levels are deficient
§ Niacin may improve sleep if you have existing sleep problems (ermm ALL shift
workers?)
§ Glycine may improve sleep quality
§ Valerian root ma improve sleep quality although the current standard of this
supplement on the market is very poor
Nutritional Factors to Consider
Supplements to consider

§ Melatonin can enhance sleep and help to condition circadian rhythm and
increase sleep duration. It can be used to adjust to new time zones when
travelling -> changing shift is the same as adjusting to new time zone
§ Some research showing ashwagandha root extract can help with relaxation and
stress relief
Lifestyle Factors to Consider
Lifestyle Factors to Consider

§ Lifestyle regularity and routine cannot be ignored. Circadian rhythms are

routed in routines, habits and day/night cycles
§ Develop a rock-solid morning and evening routine
§ Employ relaxation methods and conditioning to help you relax
§ Aim for a minimum of 7 hours sleep, studies have shown increasing sleep by 1
hour from 7 hour baseline associated with 0.7kg decreases in fat mass when
hypocaloric
Lifestyle Factors to Consider

§ Limit blue light exposure in your ‘evening’

§ Deliberate blue light exposure in your ‘morning’
§ Cold, dark room, black out window coverings
Lifestyle Factors to Consider

What does a GOOD shift working routine look like?

§ Sleeping minimum of 7 hours. Non-negotiable.
§ After waking, (day or night) seek ~30 mins exposure to blue light
§ Consume first meal, largest and most energy dense, spread other meals out
throughout the day evenly
§ Zero caffeine or alcohol within 8 hours of planned bedtime
Lifestyle Factors to Consider

§ Higher fibre content of final meal, have this at least 2 hours before bedtime
§ Have an identical evening routine no matter which shift you’re on. Perform the
same habits in the same order each day…
§ This has worked great with clients: Around 1 hour before bedtime close all
window coverings with black out, reduce lighting down to just warm lamplight,
warm shower, bed clothes (if any), turn screens off and do meditative
behaviour – e.g. reading a fictional book for a few minutes…
Lifestyle Factors to Consider

§ When you feel the sleep pressure insert silicone ear plugs and eye mask for
silence and darkness
§ Off you go – the magic is in the repetition daily. Condition your body into know
these behaviours mean sleep
Training Factors to Consider
Training Factors to Consider

§ Timing – better to train closer to waking than sleeping

§ Limit pre workout caffeine if you’re training within 8 hours of sleeping
§ Due to training closer to waking it would be worth considering lower stress and
better stimulus to fatigue ratio exercises. ‘Morning’ training associated with
less mobility anecdotally
§ Avoid exercise within 2 hours of bedtime as it can be stimulative not relaxing
Bringing it all together
Bringing it all together

§ Underpinning it all is sleep quality and duration. Sleep hygiene and routine are
PIVOTAL
§ Knock-on effect of not nailing this can be deleterious to almost every
bodybuilding outcome directly and indirectly; more fatigue,
accumulation:fatigue ratio, poorer nutrition, impaired cognitive function,
impaired metabolism, increased perception of RPE, lower volume capabilities,
poorer nutrient partitioning, more fat mass less LBM, lower motivation etc
Thanks for watching