Protein and Creatine for Shift Workers: A 28-Day Plan to Keep Your Muscle, Strength and Energy on Rotating and 12-Hour Rosters, with 12 High-Protein Recipes (The BioFit Blueprint Series Book 2)

You train hard. Then a night block hits, and your strength, your energy and your progress disappear.

If you work nights, rotating rosters or 12-hour shifts, most muscle-building advice wasn't written for you. It assumes eight hours of sleep, three neat meals and a gym session after a 9-to-5. Your roster breaks all three, and your muscles notice.

Protein and Creatine for Shift Workers turns the research on protein timing, creatine, sleep loss and time-efficient training into one simple rule and a 28-day plan that works on day shifts, night shifts, changeovers and days off.

Inside, you'll discover:

• What one sleepless night did to muscle building in an Australian lab study, and the type of exercise that protected it during a week of short sleep
• The 4-30-5-2 Rule: four protein feeds, 30 grams each, 5 grams of creatine and 2 strength sessions a week, on any roster
• Your Roster Protein Map for nights, days, changeover and recovery days
• An honest, referenced chapter on creatine: what it does, what it doesn't, how much, and the real answers on water, kidneys and hair
• The training-timing rule that keeps your lifts up through night blocks
• Two 40-minute workouts that fit a 12-hour roster, plus a 20-minute bad-week fallback
• A 28-day plan with daily checkboxes and weekly check-ins
• 12 high-protein recipes with protein and fibre per serve, most of them batch-friendly

This book is for you if:

• You're a nurse, paramedic, police officer, firefighter, miner, factory, warehouse, transport or hospitality worker on nights or rotating shifts
• You lift, do CrossFit or play sport and feel weaker after every night block
• You want a practical, referenced plan, not supplement hype or a crash diet

About the author: Hugo Novais is a biotechnologist with a master's degree in genetics, a former professional competitive swimmer and a CrossFit coach. He works rotating 12-hour day and night shifts in food manufacturing himself. Every claim in this book is referenced, with links to 30 studies and official sources.

Includes a free printable Roster Protein Map, 28-day tracker and high-protein shopping list for readers.

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