How does a nurse and triathlete cope with night duty?

Question:
I’m a nurse working on a busy intensive care unit, and also a triathlete. I have a set rota of Monday and Wednesday days and Friday night duty. What would you suggest for nutrition, and eating times during night duty so I’m not to be completely drained when it comes to training at the weekend?

John Gough, email

Answer:
The very nature of your job presents the biggest hurdle, which is getting regular breaks and chances to actually eat! I know it’s common within the nursing profession to go for hours on end without a chance to eat at all. This causes a host of problems, all as a result of erratic blood sugar levels – which “mirror” the erratic nature of life on a busy ward. The dreaded cycle of sudden lows in energy, intense hunger, and cravings for (and consumption of), quick-fix sugary foods. This results in blood sugar lows, more strong cravings for high-sugar foods, sweets, caffeine etc. is the “bane” of many people’s lives, and can lead to very “real” sugar addictions, mood swings, long periods of fatigue, poor stress management, hormonal imbalances, and disrupted sleep patterns… phew, that is quite a list, isn’t it!  Try not to fall into this trap John.

My very first suggestion to you is to make sure you are eating and fuelling yourself exceptionally well OUTSIDE of work, so that your body learns to manage blood sugar effectively. We need to function on “real” energy as opposed to adrenalin-energy. You will then be able to relax about work, focus on your job, and do your best with food and eating while on duty. Before you go on duty, eat a good meal, one that requires you only to “top up” your glycogen (energy) stores throughout the shift. The “ideal” meal is one that is filling and nutritious and packed full of slow-releasing (low GI) carbohydrates, essential fats and protein – the latter two macronutrients also helping you to feel satiated, hunger-free and manage blood sugar levels for long periods, whilst still giving you the necessary nutrients for training and recovery. Choose any of the following –

* A large bowl of plain porridge oats, with a good handful of almonds, and some raisins – ideally this needs to be soaked for a few hours in milk or water
* Grilled chicken breast, with a mix of wholegrain rice & tinned chickpeas, with baked sweet potato
* 3-egg omelette with tuna and pepper filling, served with a large imaginative salad or stir-fry of vegetables
* A large bowl of soba noodles (drop in boiling water for 8 minutes) combined with any salad or vegetable, with added chopped fresh herbs, and flaked fresh or tinned salmon fillet
* Large bowl of bean, rice and vegetable stew, served with a hunk of wholegrain bread
 
The second strategy is to be very well prepared and take food to work. Do not rely on finding food at work – this is not an option! I know that wards vary in the management of staff and what is allowed and what’s not, but if you do get a 15-30 minute break throughout the shift, which I imagine leaves little, or no time to get to the canteen, then this is your chance to tuck into your very own pre-prepared homemade culinary extravaganza! If you haven’t already got these, buy a few lock-tight lunch boxes that are easy to pack and stack. Fill them with any of the following “easy-to-eat” quick foods that you can consume whilst on duty, and that are also excellent options if you don’t happen to get a break, but can literally grab something. Select from the following…

1-2 hard boiled eggs, a handful of unsalted nuts (you can put these in your pocket and eat “on the job”!), 2-3 bananas (quick to digest so won’t sit on the stomach), apples, dried fruits such as figs, apricots and raisins, and individual pots of plain live yogurt. 

Another strategy to keep in mind is this… When making your pre-work meal, make enough for 2 meals and take the second portion to work to eat cold. This “kills two birds with one stone”. Whether working, at home, or out and about, triathletes should be aiming to eat every 3 hours or so, in order to “fit in” their “higher than average” energy requirements, and optimise digestion. Keep this in mind while at work, and make it your intention to stay as close to this as possible, using the pointers above. Good luck John.

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