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In the corporate world or any industry, night shifts are the most difficult ones. To suffice through the period, it is important to keep our bodies energised. Dozing off is a common phenomenon that often occurs during night shifts because, physiologically, our body is habituated to good night sleep. However, these work hours often lead to a drain of energy and concentration, thus not letting us work efficiently.
To boost our energy during the night shift, it is important to maintain a proper and healthy diet. It can be challenging to choose nutrient-dense foods because of unpredictable schedules and altered cardiac rhythm. However, consuming the correct foods can boost your energy and make you attentive throughout your night shifts.
A midnight meal, often referred to as a late-night snack, should be carefully chosen to provide a balance of nutrients that promote satiety and support overall health without disrupting sleep patterns. Ideally, it should include a mix of protein, complex carbohydrates, and healthy fats. Protein sources like yoghurt, lean meats, or nuts can help keep you feeling full throughout the night, and they also contain amino acids that aid in muscle repair and growth. Complex carbohydrates, such as whole-grain crackers or a piece of fruit, provide a steady release of energy to prevent hunger pangs. Additionally, incorporating healthy fats like avocado or olive oil can add flavour and satisfaction to the meal.
Let’s take a look at the five foods that you can eat during night shifts to keep you energised.
- Nuts And Seeds
Nuts like almonds and walnuts and seeds like chia and flax seeds are nutritional powerhouses that provide a sustainable source of energy due to their rich composition of essential nutrients. These small yet mighty morsels are packed with healthy fats, including monounsaturated and polyunsaturated fats, which are dense sources of calories. When consumed, these fats are metabolised in the body to release a steady stream of energy, making them an excellent choice for long-lasting vitality.
Moreover, nuts and seeds are also abundant in protein, fibre, vitamins, and minerals. The combination of protein and fibre helps regulate blood sugar levels, preventing energy crashes and providing a sustained feeling of fullness. Additionally, the vitamins and minerals found in these natural snacks play essential roles in energy metabolism, ensuring that our bodies efficiently convert food into usable energy. You can carry nuts like almonds and walnuts and seeds like chia and flaxseeds to the office. A handful of almonds, walnuts, pistachios, or chia seeds soaked in milk filled with nuts can be eaten as a midnight snack.
- Carrot And Cucumber Sticks
Carrot and cucumber sticks are excellent choices for providing energy in a healthy and refreshing manner. These crisp, colourful vegetables are low in calories but high in essential nutrients, making them a smart snack choice. Carrots, in particular, are rich in complex carbohydrates, which are a valuable source of energy for the body. These carbohydrates are slowly digested, leading to a sustained release of energy, which helps keep you feeling energised and satisfied.
Cucumber sticks, on the other hand, are incredibly hydrating due to their high-water content, and staying hydrated is vital for maintaining energy levels. Additionally, both carrots and cucumbers offer a variety of vitamins, such as vitamin C and vitamin K, as well as minerals like potassium, which play essential roles in various bodily processes, including energy metabolism.
- Eggs
They are rich in high-quality protein, containing all the essential amino acids required for various bodily functions, including muscle maintenance and repair. This protein content helps keep you feeling full and provides a steady supply of energy throughout the day. Eggs also contain healthy fats, including monounsaturated and polyunsaturated fats, which contribute to sustained energy release when metabolised.
Furthermore, eggs are an excellent source of B vitamins, particularly B12 and riboflavin, which play crucial roles in energy metabolism. Additionally, they provide essential minerals like iron, which are vital for transporting oxygen throughout the body to support energy production. Be it scrambled, poached, boiled, or fried, eggs may be a good meal addition or even a snack option. You can carry half-boiled eggs, scrambled eggs, or a frittata to your workplace at night.
- Energy Bars
Energy bars are convenient and purposefully designed snacks that deliver a quick and efficient source of energy. These bars are typically formulated to contain a balanced combination of carbohydrates, protein, and fats, along with various vitamins and minerals. Carbohydrates, often in the form of sugars and complex carbs like oats, provide a rapid energy boost by raising blood glucose levels, giving you an immediate lift in energy.
Meanwhile, the inclusion of protein and fats ensures that this energy release is sustained over a longer period, helping to prevent sudden energy crashes. Additionally, energy bars often contain essential vitamins and minerals that support energy metabolism, such as B vitamins, magnesium, and iron. Besides, they are convenient to carry and require no preparation. Energy bars are mainly made of seeds and nuts like pumpkin seeds, almonds, peanuts, walnuts, dates, and also rolled oats or granola.
- Dark Chocolate
Dark chocolate can provide a moderate but satisfying source of energy due to its unique composition. It contains a combination of carbohydrates, fats, and small amounts of protein, all of which contribute to its energising properties. The natural sugars in dark chocolate, particularly glucose and fructose, provide a quick source of energy by rapidly increasing blood sugar levels.
Simultaneously, the fats in dark chocolate, including healthy monounsaturated fats, contribute to sustained energy release by slowing down the absorption of sugar into the bloodstream. Dark chocolate is also rich in theobromine and caffeine, both of which are mild stimulants that can provide a temporary energy boost and enhance alertness. Moreover, dark chocolate is a source of various vitamins and minerals, like magnesium, which plays a role in energy production within cells. Notably, 2 cubes of dark chocolate are sufficient to boost your energy at night.
