SHIFT PERFORMANCE

Behind the bar all day. Any idea how many calories you actually burn just moving in that space?

Behind the bar, it feels like you are standing in one place. But you are not. You are constantly moving. Step left, step right. Turning, reaching, lifting. Small actions, repeated all shift long.

It does not feel intense, but your body is working the entire time. Over a full shift, this can easily add up to 600 to 900 calories burned, and often more on busy days.

The issue is usually not the work itself. It is that most people do not fuel for it. Coffee replaces food. Water comes too late. And when you do eat, it is often something quick and easy.

Yes, a piece of chocolate gives you calories. Usually around 200 to 250 kcal. But it is mostly sugar, which means quick energy followed by a drop. Your system spikes, then falls, and you feel it in your focus, patience and stability.

What your body needs during a shift is steadier input. A banana gives you around 90 to 100 kcal and quick fuel. A piece of bread with protein such as eggs, tuna or chicken gives you around 200 to 300 kcal and keeps your energy more stable for longer. A handful of nuts adds another 150 to 200 kcal and slows everything down.

You do not need perfect meals. You need consistent fuel. Eat something every 2 to 3 hours. Small, simple and repeatable works better than waiting until you feel empty.

Hydration works the same way. Start your shift with 400 to 500 ml of water, then keep drinking around 150 to 250 ml every 20 to 30 minutes. On longer or hotter shifts, electrolytes help your body absorb what you drink more effectively.

Coffee is not the problem. But using it instead of food and water is.

You are not standing still. You are performing for hours. Fuel accordingly.