High‑protein night meal and circadian measures in shift workers
Summary
This randomized crossover study tested whether eating a high-protein/moderate-carb meal at 1:00 a.m. would improve metabolism compared with a lower-protein, higher-carb meal in 14 male night-shift workers. Results showed that the protein-rich meal led to smaller glucose spikes during the night shift. However, when participants later ate a standard breakfast at the end of their shift, there were no differences in glucose, insulin, or triglyceride responses between the two meal types. In short, protein helped control blood sugar during the night meal but had no effect on the metabolism of the following breakfast.
Why It Matters For Night Shift Workers and Night Owls
For night workers, what you eat during a shift can affect how your body handles blood sugar. This study shows that choosing a higher-protein, lower-carb meal at night may reduce immediate glucose spikes, which could help manage energy and avoid sharp crashes. But the benefits didn’t last into the next morning — meaning that meal timing still plays a bigger role than meal composition in supporting long-term metabolic health. Workers may find that pairing balanced, higher-protein snacks with smart timing strategies gives the best results.