Security professionals working overnight shifts who need to maintain high alertness, prevent sedentary fatigue, and optimize metabolic health.
Estimated Daily Calories
2200 kcal
Protein Target
"Avoid heavy carbohydrate meals during the 2 AM to 4 AM window to prevent post-meal lethargy; opt for high-protein snacks to maintain cognitive focus."
Incorporate 2-minute movement breaks every hour, such as brisk walking or bodyweight squats, to increase blood flow and oxygen delivery to the brain.
Eat smaller, protein-dense meals throughout the shift rather than one large meal to keep blood sugar stable and avoid the 'night shift crash'.
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