Night Shift Fuel: My Go-To Protein Blend for Recovery, Rhythm, and Real Life
- R.E. Hengsterman
- 5 hours ago
- 2 min read
I get a lot of questions about what protein or snacks I rely on during night shift. Honestly? I’ve tried them all.
From chalky whey isolates to overpriced “wellness” powders wrapped in pastel labels — most left me bloated, wired, or worse, disappointed. But one blend has stood out, hands
No hype. No blender. Just shake and drink.
Why Protein Matters Even More on Nights
As I discussed in The Shift Worker’s Paradox, shift work is a metabolic stress test. Disrupted circadian rhythms affect glucose regulation, muscle recovery, and hormonal balance — all things that make protein essential for night shift nurses.
A 2023 systematic review and meta-analysis in Advances in Nutrition (Clark et al., 2023) found that rotating shift workers consume more calories than day workers and tend to eat irregularly, more often, and with fewer nutrient-dense foods.¹That’s not just lifestyle — it’s biology. Night shifts distort hunger hormones (ghrelin, leptin) and push us toward quick-energy foods.
A clean, digestible protein source bridges that metabolic chaos with something stabilizing — a small act of discipline against a noisy physiology.
My Custom Blend
Here’s exactly what’s in my True Protein custom mix — balanced for digestion, taste, and performance:
Base Ingredients:
5% Egg White Protein – fast-absorbing, complete amino acids
20% Marine Collagen – supports joint, gut, and connective tissue health
75% PumpkinPlus™ Protein (non-GMO) – plant-based, nutrient-rich, and smooth
Flavor:
Vanilla Bean (Regular) – mild, not overly sweet
Boosts:
Maca Powder Boost — adaptogenic energy
Mushroom Blend Boost — immune and stress resilience
Health Boost — broad-spectrum nutrients
Branched Chain Aminos Boost — muscle recovery
Mixes perfectly. No clumps, no blender, no excuses.
Why It Works
This isn’t about perfection — it’s about consistency. Each shake helps buffer the metabolic wear-and-tear that comes with night work: elevated cortisol, disrupted insulin cycles, and inflammation tied to circadian misalignment.
As we age, maintaining protein intake becomes even more critical. It supports muscle mass, cognitive clarity, and emotional stability — the trifecta every night shift nurse needs to thrive.
For me, this isn’t sponsorship. It’s survival. It’s part of my Shift Worker’s Paradox protocol — lived, tested, and refined through years under fluorescent lights.
Reference
Clark AB, Coates AM, Davidson ZE, Bonham MP. Dietary Patterns under the Influence of Rotational Shift Work Schedules: A Systematic Review and Meta-Analysis. Adv Nutr. 2023;14(2):295–316. doi:10.1016/j.advnut.2023.01.006
Author: R.E. Hengsterman, MSN, MA, M.E., RN
Registered nurse, night-shift administrator, and author of The Shift Worker’s Paradox
For educational purposes only. Not medical advice.
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