Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.
Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.
After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.
Because they don't have to be.
Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.
If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.
Each episode explores topics including:
• Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces
This isn't another podcast offering generic health tips.
It's a podcast about changing the future of shift work.
Because healthier people create stronger teams.
Stronger teams build better organisations.
And it all starts by understanding how to work with biology, not against it.
Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey protein isolate, casein, and the array of plant-based alternatives that cater to every dietary need out there. If your schedule flips the day on its head, and you find your meals and muscle recovery need to follow suit, this is the insider scoop you've been searching for. Discover which proteins pack the punch for sustained energy and which ones whisper sweet nothings to your muscles as you sleep, repairing and preparing you for another round against the clock.
Navigating shift work requires more than just caffeine and catnaps; it demands a strategy that keeps you fueled, focused, and fully charged to take on the unpredictable rhythm of life. That's why this discussion is more than a rundown of protein powders—it's a blueprint for thriving in a world that doesn't stop spinning when the sun goes down. With insights into the slow-release magic of casein for those graveyard shifts and the power of plant-based proteins to keep your body in harmony with your values, we're locking arms to propel you from surviving your schedule to seizing it with vigor. So, lace up your boots and let's step into a state of well-being that makes every shift not just bearable, but beatable.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.
Hello and welcome back to another episode of A Healthy Shift the podcast . So how many times have you done this ? You've walked into the health food store and the bigger the store is , the more confusing it becomes . And there's rows upon rows of different protein powders and you have no idea which one to choose or why . And when you speak to the staff member you get more confused . In today's episode , I would suggest that you grab yourself a pencil and paper and make a few notes , because I'm going to clear all of that up for you today , so next time you walk into the store you can make an informed choice .
Speaker 1
Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome to another episode of A Healthy Shift the podcast dedicated to helping shift workers thrive and not just survive .
Speaker 1
I'm your host , roger Sutherland , and today we're going to be looking into the world of protein powders . We're keeping it simple today . What I'm going to do today is I'm going to be comparing four popular types . We're going to be looking at whey protein concentrate , which is WPC , whey protein isolate , which is WPI casein protein , and we're also going to talk about plant-based proteins . Now , whether you're looking to boost your muscle recovery , maintain your energy levels or simply make the most out of your nutrition , then this episode is for you . So , first of all , let's get started , the importance of protein . Now , before we get into the specifics , let's talk about why protein is so crucial . Now I've done another episode on protein and it explains in great detail and I'll be honest with you , nothing ever changes around protein . It is the building block of our muscles , tissues and all of our enzymes . For shift workers , maintaining a balanced diet that includes adequate protein is really essential for us , for energy , for muscle repair and for overall health , and protein powders can be a convenient way for us to ensure that we're getting enough protein in , especially for us shift workers with our erratic schedules .
Speaker 1
Now let's start off with whey protein concentrate , which is at the bottom of the ladder WPC . Now you'll see it on the tub . When you go in there , you'll see WPC , which stands for whey protein concentrate . Now , first up , whey protein concentrate , or WPC , is a popular choice because it strikes a good balance between the protein content and also cost . Typically , wpc contains around 70 to 80% protein and the remaining 20 to 30% consists of fats , lactose and other nutrients , so this makes it a really good , well-rounded option . Just for general use , now , wpc is great for if you're looking for a cost-effective way just to increase your protein intake . It also retains more of the beneficial nutrients which is found in whey , such as the immunoglobulins and lactoferrin , which can support your immune system , and we need this as shift workers , don't we ? We ? It's really important that we keep our protein requirements high , because this really does support our immune system . However , if you are someone who is lactose intolerant , you might not want to be looking at wpc or whey protein concentrate .
Speaker 1
Now the next bit . So whey protein isolate WPI . Now , this is the next one . Wpi undergoes additional processing , which removes a lot of the fat , and also keep this in mind for those that are lactose intolerant it removes majority of the lactose , which results in a product that literally is over 90% protein , and this makes an excellent choice for those of you who are lactose intolerant or are looking to minimize their carbohydrate and fat intake . Now , wpi is often the go-to protein for athletes and fitness enthusiasts , especially when they're during a cutting phase , when every gram of protein counts , and because it's a high protein content and has low levels of the other nutrients , it makes it a perfect for a pre or a post workout nutrition , helping with lean muscle gains and also recovery . So WPI , and remember and I'm going to make a note here as well also remember with WPI , if you are mixing a WPI with milk , you're actually adding the lactose back into it . So don't mix a whey protein If you are lactose intolerant . Obviously , you're not going to just mix it with milk anyway , but if you are lactose intolerant , you want to make sure that you aren't mixing it with milk , putting lactose back into it .
Speaker 1
Now , the next one that we do want to talk about is casein protein . Now , let's talk about casein protein because it's different from WPC and WPI . Both of those are fast digesting proteins , whereas casein is a slow digesting protein and it provides what is known as a steady release of the amino acids into your bloodstream over a period of several hours . Now what this does is it makes it ideal for nighttime use . So consuming casein before bed can really support your muscle repair and growth while you actually sleep . For shift workers , casein protein can actually be particularly beneficial , especially if you have long periods between meals , because it helps sustain muscle protein synthesis and prevents muscle breakdown , but also is ensuring that you stay nourished even during extended fasting periods
Now , I , as you know , are a very , very big advocate of the overnight fast when people are on night shift . But the one good thing that you could have is if you were to have your last meal around about 9 pm at night , which is what we recommend is your last meal before melatonin is elevated , and then we go into the night and then we go into the night . If you're a person who is looking to maximize your gains with lean muscle and you've been training and you don't want to lose that muscle overnight , then a casein protein shake could be a really , really good option for you to have . Between about 1 am and 2 am , so you've gone from 9 pmam , which is that four hours . So between three to five hours you want to be getting that protein in , and a casein protein is a good protein to be putting in . So before 9pm , you've had a mixed meal , so the protein is leaching into the system all the time . Then you get to about one or two . We don't want to be having a meal at that time , but we can just have a casein protein shake , and that casein protein shake what it will actually do is will just slowly release into the system until such time as you get home and you can actually have something to eat . This is really , really important for our shift working community that we have a slow digesting protein , because it will be a protein that will actually help to keep you feeling fuller longer because of how slow digesting it is . So keep that in mind . Shift workers , if you're going to have a protein shake overnight , you may find that casein protein that is , for those that are not lactose intolerant you may find that casein protein is actually a really good option for us to have so that it doesn't actually cause us digestive discomfort and to maintain that lean muscle .
Speaker 1
Now the next one that I want to talk about is I want to talk about plant-based protein powers . Now , what do we need to be aware of ? Because we do so ? Let's not forget about our plant-based options , because plant-based options can be really ideal for people who have a lactose intolerance as well . So if you try WPI and the WPI or the whey protein isolate doesn't actually work for you , you could always switch to a plant-based protein powder which has zero lactose in it in any way whatsoever .
Speaker 1
Now , plant-based protein powders are derived from sources like peas , rice , hemp and soy , and they're excellent alternatives for those who follow a vegan or a vegetarian diet or , as I said before , for those people with dairy allergies . However , there are a few things that you really really do need to be aware of with plant proteins , and that is the protein quality . Now , plant proteins often have lower levels of certain essential amino acids compared to animal proteins , so what these companies do is they can actually combine different plant proteins like rice and pea , which will create a complete amino acid profile . Now , with digestibility , some plant proteins can be harder to digest and can also cause you bloating or discomfort , so it's important to choose a really high quality , well-processed plant protein powder to minimize those issues . And also , it's vital that you be careful and you look at any additives Check the labels for any added sugars , any artificial flavors or fillers , because some plant protein powders can have added ingredients that are not beneficial for your health . Now , despite these considerations , plant-based protein powders can be a fantastic choice for those looking to reduce their environmental impact or incorporate more plant-based nutrition into their diets . If we look at plant-based proteins versus animal-based proteins , if they are an equivalent value , they are shown to be of an equivalent effect on muscle protein synthesis . So it doesn't really matter whether you go whey or whether you go plant-based . If you are using a quality plant-based protein , then you can actually match what would be a whey protein powder anyway , no problems at all . But you do have to make sure that you're getting quality .
Speaker 1
Now there's two products in plant-based protein that I know I can highly recommend to people , and that is EHP Labs Make Blessed Protein . It's called Blessed . I know it's a very good quality . It has a complete amino acid profile and it has the sufficient amount of leucine in it as well . Very , very important . And also the other one that you can look at is Prana On . Prana On is another fantastic plant-based protein . So Blessed and Prana On really , really good plant-based proteins , highly recommended , generally used by vegan or vegetarian athletes for their complete protein profile , amino acid profile .
Speaker 1
Now let's have a look at the nutrition comparison as we break down these four nutritional differences . So WPC generally contains about 70 to 80% protein , with moderate fats and carbohydrates , and it's really well-rounded and it's cost-effective . Wpi it is the super powder . It boasts over 90% of protein , with minimal fats and carbohydrates . Now this makes it an ideal protein source for those that need a high protein and a low-carb option . Casein offers about 80% of protein , but has a really , really slow absorption rate , which is perfect for prolonged muscle repair and would be ideal for our shift workers overnight as well . And plant proteins their content varies , but often ranges from about 60% to 80% protein , but combining different sources can ensure a complete amino acid profile .
Speaker 1
Now you want to buy good plant-based . As I explained before , if you get blessed or you get Prana on , you know that they have combined to give you a complete amino acid profile , which helps . Now , each type has its own strengths depending on your own dietary needs and fitness goals . So when do we use each type ? So let's have a look at it . So WPC this is a great protein for post-workout recovery and just general . As a general food , you could literally just have a WPC protein shake at some stage throughout the day just to give you another 30 grams of protein . It makes it nice and easy , and if you get yourself a really good flavor , like a chocolate or something that's sweet , it can actually be something that gives you a sweet treat later on in the day as well . So it's got a double whammy it gives you the increase in protein . It also gives you a bit of a sweet treat .
Speaker 1
The WPI , which is the whey protein isolate , is best for a pre or a post workout , which will maximize your muscle protein synthesis , which is the action of rebuilding muscle , and for those looking to maintain lean muscle during any cutting phase . And the casein it's ideal before bed or during long fasting periods . A la overnight to support muscle repair and growth overnight . And plant proteins they're suitable for any time of the day , especially for those that are following a plant-based diet , or you just need to have a dairy-free option . Be warned , though , with plant-based proteins if you're not used to them when you first start with it , they can taste a bit . They've got a bit of it like a dirty taste , but if you get a quality one , the flavours are really , really good . So there you go .
Speaker 1
Now for personal preferences and dietary needs . Ultimately , the best protein powder for you depends on your personal preferences and also your dietary needs . So if you're on a budget and looking for a well-rounded option of protein powder , wpc is more than adequate and it's a really solid choice . If you're lactose intolerant or you need a high protein , low carb option , just turn to WPI . That's your go-to , and for overnight muscle repair and prolonged protein release , casein is the winner , and if you prefer plant-based nutrition or you have dietary restrictions , plant-based proteins are a fantastic alternative . So , to wrap it up , protein powders can be a valuable addition to your diet , especially as a shift worker .
Speaker 1
It's really , really important that people also understand that a protein powder is not just a protein powder . You really do need to spend the money and get a quality , get a good one , get a good WPC or a good WPI or a good casein or a good plant-based protein . And the one way that we can tell if it's a good protein is to have a look at the amino acid profile on the label and make sure that each serve of your protein powder has a minimum of 2.4 grams of leucine . Leucine is a branched chain amino acid . It is the most important amino acid , and it needs to be at 2.4 grams per serve because leucine is the amino acid that actually triggers muscle protein synthesis . All right , so that's really really important . So understanding the difference between WPC , wp on casein and plant-based proteins can help you to stroll straight into your health food store and make an informed choice that aligns with your own health and fitness goal . So just try the different types and just see which one works best for you .
Speaker 1
Don't write off all protein powders when you may have just had a WPC and a WPC may very well have upset you because of the lactose , and maybe it's got artificial sweeteners as well . Try another one . Try one which is a WPI , which has got all the lactose taken out of it . It's really important that you keep trying , because protein powder is an amazing way to keep putting those proteins in , and protein is so important for our hair , skin , nails , it's the building blocks of our body , it manufactures all the enzymes and it also helps to support our immunity at the same time . So that's it . Just keep trying the different ones until the see which one works best . You , but you now have your arm with the knowledge . In the last 18 minutes , you've been armed with all the knowledge around a protein powder , so that you can make an informed choice .
Speaker 1
So thanks for joining me today on A Healthy Shift . If you found this episode helpful , can you do me a favor ? Could you just go back and hit follow , and if you hit follow , you'll get notified when a new episode is released and leave me a review . On Spotify , you can just hit the five stars . On Apple , you can hit five stars or you can actually go to the trouble of taking an extra 90 seconds out of your life . I've just given you 18 and a half minutes of mine . Take a minute and a half out of your life to just write a quick review , review which will help other shift workers to find the podcast , so they get evidence-based strategies to help them to survive . Help them to thrive , not just survive while they're performing shift work , and share this with fellow shift workers or your fellow gym buddy .
Speaker 1
All right , so so , fellow shift workers , your health and , in particular , your sleep must be a non-negotiable .
It is the foundation that allows you to excel in your career and enjoy life beyond the workplace .
Speaker 1
Remember , this podcast and evidence-based strategies is all about you having more energy to do the things that you love outside of your shift work . By taking these evidence-based steps , you won't just be surviving , you will literally be thriving . So keep pushing forward and remember one little step at a time . And if you fall forward , you already had momentum . So get up , dust yourself off and get going again . Stay committed to nourishing your body and prioritizing your wellbeing and , as always , please remember to be patient and kind to yourself as you navigate the challenges of shift work and prioritize your mental health and wellbeing . Until next time , stay healthy and keep thriving . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .
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