Long shifts can be mentally and physically taxing, whether you’re working in healthcare, emergency services, retail, or the food industry. The right nutrition can be the key to staying energized, alert, and performing at your best during those long hours. In this post, we’ll explore nutrition hacks that can help keep you going, focusing on high-protein, nutrient-dense snacks like beef sticks and beef jerky, along with some vegan alternatives for those who prefer plant-based options.
Prioritize Protein-Packed Snacks
One of the easiest ways to maintain energy levels throughout a long shift is by incorporating protein-rich snacks into your day. Protein helps maintain steady blood sugar levels, reducing energy crashes that can make the second half of your shift feel like a slog. High-protein snacks are also satisfying and help curb cravings, so you’re less likely to reach for sugary treats that provide a quick boost followed by a slump.
Beef Jerky: Convenient and Satisfying
For meat eaters, beef jerky is a perfect choice for an on-the-go protein snack. They’re compact, easy to store, and don’t require refrigeration, making them ideal for stashing in your bag or locker. Here’s why beef sticks and beef jerky are excellent choices for staying energized:
- High in Protein: Most beef sticks provide around 10-12 grams of protein per serving. This protein can help stabilize blood sugar and keep you full, so you can power through long shifts without constant snacking.
- Low in Carbs: Beef sticks are typically low in carbs, making them an excellent choice for anyone watching their blood sugar or trying to avoid energy crashes associated with carb-heavy snacks.
- Portable: With a long shelf life and easy-to-eat packaging, beef sticks are practical for a work environment where meal breaks may be unpredictable.
When choosing beef jerky or beef sticks, look for options without added sugars or artificial ingredients. Some varieties are high in sodium, so check labels if you’re watching your salt intake.
Vegan Protein Options: Lentil Chips, Hummus, and Nuts
For those following a plant-based diet, vegan protein options can be just as satisfying and beneficial for staying energized on long shifts. Here are some plant-based alternatives that provide protein and other essential nutrients:
- Lentil Chips and Hummus: Lentil-based chips are packed with protein, and pairing them with hummus adds an extra boost. Hummus is made from chickpeas, which are high in protein and fiber, promoting steady energy levels.
- Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are fantastic sources of protein, healthy fats, and fiber. They’re easy to store and eat on the go, making them great for long shifts.
Pro Tip: Mix beef sticks with vegan options like nuts or seeds to diversify your nutrient intake. This combination can provide the body with a balanced mix of protein, fats, and carbs for longer-lasting energy.
Focus on Complex Carbohydrates
Carbohydrates often get a bad rap, but complex carbohydrates are a vital energy source, especially during long shifts. Unlike simple carbs (think sugary snacks and refined grains), complex carbs digest slowly, providing a steady release of glucose that fuels the brain and muscles over time. Here’s a look at some good sources of complex carbs for long shifts:
- Whole-Grain Crackers or Rice Cakes: These make great bases for protein-rich toppings like nut butter, cheese, or avocado. Choose whole-grain options for the most sustained energy.
- Oatmeal Cups: Pre-packaged, single-serving oatmeal cups (without added sugar) can be a lifesaver for quick breaks. Oats are high in fiber, keeping you full and energized longer.
More Vegan-Friendly Carb Options
For those following a vegan diet, consider options like quinoa salads, sweet potato bites, or chickpea-based snacks. Quinoa is a complete protein and an excellent source of complex carbs, while sweet potatoes provide vitamins and minerals along with long-lasting energy.
Embrace Healthy Fats for Lasting Energy
Healthy fats are another critical component of sustained energy, providing a dense source of calories without a rapid spike in blood sugar. Fats also help you feel fuller, preventing the temptation to reach for quick-fix snacks. Here are some healthy fat options that are easy to pack for long shifts:
- Avocado: Avocado slices or guacamole packs are rich in monounsaturated fats, which help stabilize blood sugar. They’re also versatile and can be added to various snacks or meals for extra flavor and nutrients.
- Nut Butters: Single-serve packets of almond or peanut butter are convenient and pair well with fruit or whole-grain crackers. They’re rich in healthy fats and offer a modest amount of protein too.
For a vegan-friendly fat source, try coconut chips or chia pudding. Chia seeds are rich in omega-3 fatty acids and fiber, which help regulate blood sugar and keep you satisfied longer.
Stay Hydrated
Dehydration can be a major cause of fatigue during long shifts. When we’re busy, it’s easy to forget to drink water, but a lack of hydration can lead to headaches, sluggishness, and difficulty focusing. Here are some strategies to ensure you’re getting enough water throughout your shift:
- Infuse Water with Citrus or Cucumber: Adding slices of lemon, lime, or cucumber to your water can make it more appealing and encourage you to drink more. Citrus also provides a small boost of vitamins and antioxidants.
- Carry a Reusable Water Bottle: Having a reusable water bottle with you makes it easier to stay hydrated. If possible, set a timer on your phone as a reminder to take a sip every hour.
Electrolyte Drinks for Replenishment
If you’re working in a high-stress environment or tend to sweat a lot during your shift, consider electrolyte drinks. Look for low-sugar options or even make your own by adding a pinch of salt and a splash of juice to your water.
Avoid Sugary and Processed Foods
Though sugary snacks and processed foods might seem like a quick energy fix, they often lead to energy crashes that make it harder to get through a long shift. Instead, focus on whole, nutrient-dense foods that provide slow-releasing energy. Here are some easy swaps to avoid the sugar spike:
- Swap Candy Bars for Protein Bars: Look for protein bars with natural ingredients and low sugar. Many brands offer vegan and gluten-free options as well.
- Replace Sugary Drinks with Herbal Teas: Herbal teas like chamomile, peppermint, or ginger can provide hydration without the sugar or caffeine crash associated with energy drinks or soda.
Plan and Pack Your Snacks
One of the best strategies for staying energized on long shifts is to prepare and pack snacks in advance. When you have healthy options on hand, you’re less likely to grab whatever’s convenient (or hit the vending machine). Here are some ideas for easy-to-pack snacks:
- Veggies and Hummus: Pre-cut veggies like carrots, cucumbers, and bell peppers pair well with hummus and provide fiber and healthy fats.
- Fruit and Nut Mix: Combine dried fruit with nuts for a snack that’s rich in vitamins, minerals, protein, and healthy fats.
- Greek Yogurt with Berries: Greek yogurt is high in protein, and adding berries gives a boost of antioxidants. Look for unsweetened varieties to avoid hidden sugars.
Make-Ahead Options
For more substantial snacks, consider prepping items like overnight oats, chia pudding, or energy balls. These snacks are easy to make in batches, and they provide a balanced mix of macronutrients.
Include Magnesium-Rich Foods for Mental Clarity
Magnesium is a mineral known for its calming effects, which can be especially beneficial if your long shifts are high-stress. It’s also crucial for energy production and muscle relaxation. Consider adding magnesium-rich foods to your snack rotation:
- Dark Chocolate: Dark chocolate with at least 70% cocoa contains magnesium, along with antioxidants and a small amount of caffeine.
- Bananas: Bananas are rich in magnesium and potassium, helping to prevent cramps and maintain steady energy.
- Pumpkin Seeds: These are one of the most magnesium-rich snacks and also contain protein and healthy fats, making them ideal for an energy boost.
Vegan-Friendly Magnesium Sources
For a plant-based magnesium boost, consider incorporating almonds, tofu, or spinach. These foods can be added to salads, snacks, or wraps and are easy to incorporate into your diet.
Final Tips for Staying Energized on Long Shifts
- Listen to Your Body: If you feel hungry, it’s your body’s way of telling you it needs fuel. Try to eat small amounts frequently rather than waiting until you’re ravenous.
- Avoid Energy Drinks: While energy drinks might give you a short burst of energy, they often lead to crashes that make it even harder to get through a long shift. Stick with water, herbal teas, or natural electrolyte drinks.
- Eat Balanced Meals Before and After Your Shift: Eating balanced meals with a mix of protein, complex carbs, and healthy fats before and after your shift helps your body recover and prepare for the next day.
By making smart food choices and keeping nutritious snacks on hand, you can tackle long shifts with steady energy and focus.
