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I am a shift worker. 7 days on , 7 days off , 7 nights, 7 off, etc…When I'm on day shift I will train around 7;30 pm.Night shift it will be around 3pm ( but this is morning ) and days off around 10 am. So basically my question is would I just have a quick shake with some fast acting carbs after my workout and then around 5pm start my back loading ? Or just stick to NO carbs until late evening even though my workout would be about 6-8 hours prior ?I am very familiar and comfortable doing no carbs as I've done Keto many times and personally live more of a Paleo anyways, but fruit would and is usually consumed after my workout.
Talo,I'm having to work around this problem as well. Currently searching for some type of way to increase muscle protein synthesis, without compromising fat loss by spiking insulin. I've been told that the MCT oil will prevent catabolism of muscle tissue, but I haven't come across any research articles actually saying that specifically (Metabolic effects of MCT in parenteral nutrition after surgery, Jian Z. Zhang 2001). Most of the research that I looked at today has had mixed results, and were done in older population or non-exercising populations. That and MCT oil seems to cause an insulin spike and inhibits lipolysis (Effects of a single oral load of MCT on serum lipid and insulin levels in man. I. Tami, 1968 *I know old research*).I believe if the amino acid bolus is small enough, say 10g-20g it may not cause that much of a insulin spike to get you back on track for fasting. Still looking for the research article on that one, although I have found evidence of MPS being maximally stimulated by only 20g of protein (Exercise training and protein metabolism: influences of contraction, protein synthesis, protein intake and sex-based differences. Nichols A. Burd. May 2009) for up to two hours in trained individuals. Possible application of consuming small amount of whey protein during training to increase MPS. Some studies show no differences between pre/post workout drinks, but it would make sense if you trying to lose weight you would consume a small amount post workout to halt protein catabolism and if you were trying to gain weight you may want to consume protein prior to working out to engage MPS earlier for a longer effect while training. May take some experimentation since it doesn't fit in with Keifer's protocol, although, due to my schedule I can workout in the morning, and then also workout in the evening. I just take one main exercise and a couple extra assistance exercises and throw them into my evening workout. Another thing I have to research is optimal activation of GLUT 4 Transporters in response to loading, but I'm assuming if there's at least four exercises at 70-95% 1-RM that should be enough to stimulate the muscles to increase GLUT 4 for at least a two hour window.v/rGremlin
If I read your question right, (1 week day shift, 1 week off, 1 week night shift, 1 week off?) you are working the night shift for 1 week out of each month?Its a tough question and it seems like it would depend on if your circadian rhythm is actually shifted for that one week. I think it takes weeks of consistant night shift work to change that. My suggestion to you is to take that 1 week as a deloading week and just do ULC.
An interesting question would be how the swing shift changes your Circadian Rhythm. For studies already have shown that different hormones become conflicted with changes in sleep/waking cycles. That may prove problematic for CBL, due to the different times being awake and asleep in such a short time period.
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