Goodbye Endless Coffee and French Fries: How to Survive Your Shift Without Starving or Falling Asleep

Courtesy of: Tales of the Cocktail Foundation

Another long shift is coming up. Once again, you eat and drink the same things to keep your energy up. You probably fall back on the old formula of too much caffeine, energy drinks, or high doses of sugar.

But that stops here. Part of our purpose as a bartender community is to give you tools that actually improve your life, like ideas for eating properly before, during, and after working behind the bar.

First things first. We know your schedule is complicated and rarely allows you to eat at regular times. On top of that, you are either too busy before your shift to cook a proper meal or too exhausted afterward to think about food. You just want to collapse into bed and sleep.

The reality is that to give your best at work, you need the right kind of fuel throughout the day. Proper nutrition helps you maintain energy, perform better, keep a healthy weight, and age a little more gracefully.

Start with the simplest rule. Eat throughout the day. There is nothing worse than going for long hours without food or water.

Eating small portions every four or five hours helps keep energy levels stable and prevents you from entering the dangerous “hangry” zone, when hunger mixes with irritability. When that happens, you will probably grab the first bag of chips you see.

The key is to integrate nutrition into your life in a way that feels realistic and doable. That requires routine and a bit of planning. So let’s get to it. Take advantage of the fact that it is still January and turn this into one of your goals for the year.

Why plan your meals? Simply because healthy, nourishing food is not always within reach, while junk food is everywhere and constantly tempting us.

Ready for the best tips before, during, and after your shift? Here we go.

Before the Shift

Look for whole grains and proteins, since they help you feel full for longer. A great example is chili con carne, which is high in protein.

How about a wrap or sandwich with romaine lettuce, tomato, cheese, and avocado, made with whole-grain bread? It is easy to prepare and provides protein, quality carbohydrates, healthy fats, and fiber.

If you like exploring and reading labels, take a walk through the frozen foods section at the supermarket. You will likely find prepared meals with high protein content and vegetables. Just be mindful of high sodium levels.

If you did not have time to prepare or buy anything before work, make sure to grab a freshly prepared whole-grain sandwich with an extra portion of meat and vegetables. And yes, say goodbye to chips on the side.

During the Shift

Once you are behind the bar, the shift begins. We know the excuse. “I do not have time to eat while working.” The truth is that there is always time for something quick.

A ready-to-drink protein shake with low sugar content is a great option. If you prefer not to be seen drinking it, pour it into a thermos and sip it like water. Protein bars are also helpful for controlling hunger and are easy to eat.

And what about coffee? From a nutritional standpoint, it offers very little. If you need caffeine, keep cold brew on hand, either store-bought or homemade, and combine it with a protein drink if you are looking for an energy boost with longer-lasting effects.

When it comes to snacking, the best option is a small handful of nuts, no more and no less. Almonds, Brazil nuts, macadamias, pecans, and peanuts provide protein with relatively fewer calories. The more natural and less seasoned, the better.

After the Shift

Time flies, and suddenly the shift is over. It is probably early morning, but remember, the rule about not eating late at night does not really apply to bartenders. The time itself is not what makes you gain or lose fat. What you should avoid is eating a very large meal right before going to bed.

Try to leave about two hours between your post-shift meal, which should be a decent-sized one, and bedtime. If you are completely exhausted, a bowl of late-night cereal can work. Choose granola or protein-rich cereals low in carbohydrates and sugar, and pair them with unsweetened almond milk instead of regular milk.

If you go out to eat after your shift, look for menus that offer fish, chicken, or tofu, along with vegetables, olive oil, low added sugar, and no refined carbohydrates. If fast food is your only late-night option, you still have choices. Go for a grilled chicken sandwich and remove the bread.

Even if you are too tired to stop for food on the way home, a bowl of late-night cereal can be enough. Molly recommends Special K Protein, which contains more protein and fewer carbohydrates and sugars than most cereals, paired with unsweetened vanilla almond milk instead of regular milk.

Eat… and Move

Here comes the essential ingredient for maintaining energy and a healthy lifestyle. Exercise.

From walking your dog to yoga, Pilates, calisthenics, home workouts with a personal trainer, or going to the gym, everything counts. What matters is movement. It helps prevent low moods and allows you to release stress in a powerful way.

You will start to notice that when you train regularly, you are less likely to eat poorly. Not only will you see physical results, but you will also feel how certain foods affect you negatively. That is when salads and sandwiches start to feel more appealing than bar food or pizza.

Because we care about your well-being, we want to help you avoid digestive issues, ulcers, and the long-term effects of working nights, eating irregularly, and relying on tasty but unhealthy foods. With the daily stress of bartending, nutrition often takes a back seat. And here is the important reminder. Eating well does not have to taste bad or be difficult to integrate into life behind the bar.

Beyond poor nutrition, many bartenders gain weight because their circadian rhythm is disrupted. That is why quality sleep and proper sleep hygiene matter. Whether you like it or not, you need seven to eight hours of sleep after your shift. To achieve that, block out light and noise. Invest in noise-canceling headphones and a good sleep mask.

To close, remember that staying hydrated is essential. Water with lemon, tomato juice, or cranberry juice helps activate your metabolism, flush out toxins, reduce cravings, and break bad habits. And if you had a rough shift and ate poorly, or barely ate at all, it is not the end of the world. Just make sure to eat well the next day, and you’re back on track.