I was recently asked to contribute an article on nutrition for shift workers, and I thought it would also make a good blog post, so here we are. As many of you will know I work 24/7 shifts, and it absolutely messes with your eating, to say nothing of the many other health issues that shift work brings with it. Now this is a wee bit of a niche area, and might not be relevant to all of you, but hopefully it will be of use to some. The text below is tailored to policing but it’s relevant to all emergency services, and in fact anyone who works unsociable hours on a regular basis. Enjoy!

Nutrition for shift workers

As shift workers we all know that the unsocial hours we work impact our health and wellbeing. Shift work, especially night shift, disrupts the body’s natural circadian rhythm. On top of that, because your body clock is all over the place, eating well often goes out the window, and poor diet leads to other health issues. A study published in the British Journal of Nutrition (2022) explored the dietary habits of UK police officers working various shifts. The study found that diet quality was significantly worse on all shift types compared to rest days. Officers reported increased reliance on convenience and poor-quality foods during shifts, with barriers to healthy eating cited as including lack of time, motivation, and cost. Now, cards on the table, on my team we are partial to a wee cake or three and eating them at 0300 hrs is perhaps not the greatest nutritional habit we have, but stick with me for the theory…

What to Eat and When

As people who have likely been working shifts for some time, you have probably built both good and bad habits around eating. Some people are happy to sit and have a full meal in the middle of the night, while others don’t eat anything. However, in theory your food choices should match the demands of your shift. Food is fuel and is the key to keeping your energy and concentration levels up for the difficult job you do. What you eat also impacts your sleep quality and recovery. Here are some ideas for eating on each shift to give you the best outcomes:

Day Shifts

• Pre-shift: A balanced breakfast—porridge with berries, or eggs on toast—will give slow-release energy.
• Mid-shift: Yoghurt and fruit or a protein bar. Wholemeal sandwich or similar for lunch.
• Post-shift: Dinner with lean protein, veg, and complex carbs like rice or sweet potato.
• Evening: A lighter meal or snack to support recovery and prep for sleep—try cottage cheese and a banana, or toast with nut butter.

Back Shifts

• Pre-shift: Eat a main meal with protein, veg, and carbs—chicken, rice, and salad, for example.
• Mid-shift: Eat frequent smaller snacks. Things like hummus and crackers or overnight oats. For an evening meal look at chicken wraps or similar.
• Late-shift: Avoid heavy or sugary food; opt for a high-protein snack to support recovery and reduce hunger at bedtime.

Night Shifts

• Before shift: Eat a proper dinner with slow-releasing carbs—think wholemeal pasta, salmon, and vegetables.
• Midnight snack: Choose easy-to-digest, energy-sustaining options—bananas or oatcakes for example.
• Final snack: Something light to avoid disrupting post-shift sleep—try a protein shake or low-fat yoghurt.
• After shift: A small meal can prevent waking hungry—toast with nut butter for example.

Avoid caffeine after 2–3am to allow time for it to clear your system before sleeping.

Now I have to add the caveat that everyone is different. Like I said, some people might feel fine eating nothing on a nightshift whereas others are ravenous. Find the timings that suit you, while trying to eat as cleanly as you can. And it goes without saying that staying hydrated is vital, particularly with the heavy kit you carry, although tailing off toward the end of the shift is a good idea to stop the 10am bathroom awakening.

Planning Ahead

So now you have an idea of what and when to eat, how do you put that into action? Planning ahead is the best defence against poor choices and ensures you have something filling and healthy with you, which is especially important if you find yourself away from a kitchen or microwave for the whole shift and have to eat on the go.

Here’s how to prepare for success:

• Batch cook on rest days: Make large portions of meals like chilli, stir-fry, pasta bake, or curry that can be portioned and frozen.
• Grab-and-go options: Stock up on protein-rich snacks like boiled eggs, Greek yoghurt, protein bars, fruit, and nuts. These are easy to stash in your bag.
• Portable containers: Invest in a good set of leak-proof, microwave-safe containers. You’re more likely to eat well if your meal is ready to go.
• Cool bags/meal bags: A compact cool bag can keep food fresh until you’re ready to eat.

If you need a helping hand or some inspiration there are loads of apps that can help with food suggestions based on your likes and dislikes, and even plan meals around the macros you’re trying to hit (like eating more protein). Many of these will also do things like generate shopping lists. A couple of examples are MealPrepPro or EatThisMuch. Some do need a subscription, however, so look around before you commit.

Nutrition Matters

Food is fuel, and as shift workers we have to fuel slightly differently and at very different times to the rest of the population. There are other factors at play – I haven’t even mentioned training on shifts, for example. Despite the disruption shifts bring your body still needs routine, fuel, and recovery. By taking control of your nutrition, even in small ways, you’ll see improvements in your energy, mood, sleep, and physical performance. Find a routine that works for you and stick to it, and you will see results.