Fuel for the Grind: What It Really Takes to Get Through a Day in the Shed

Let’s not sugarcoat it — shearing, pressing, wool handling, classing or keeping the shed full is no walk in the paddock. It’s graft. The kind that breaks backs and tests minds.

The days are long, the sweat’s real, and if you’re not fuelling the machine right — you’ll hit the wall and stay there. This is your no-bullshit guide to feeding the body, firing the brain, and getting through the day without falling apart.

📊 What You’re Really Putting Your Body Through

You’re not just “at work.” You’re doing high-output, high-risk, high-performance labour. It’s basically elite sport without the supporters, flash kit, coaches or aeroplanes.  You might not wear a black jersey or stand on a podium, but make no mistake — shearing and shed work is elite-level physical effort. Here’s what science (and decades of sweat) tells us:

💪 Muscles used: All of them, Legs, back, shoulders, arms, grip — and 20,000–30,000 steps a day

💦 Sweat lost: 1–2 litres/hour, up to 10L in a big day

🧠 Mental load: Pressure, focus, fast calls

⏰ Hours: 8–9 hours/day, 5–7 days/week, for weeks at a time

🏋️ Out-the-Gate Comparisons: What Shearers & Shed Hands Really Endure

Let’s put it in perspective, because the physical toll of shed work gets downplayed way too often.

What we do daily, some athletes train for months to do once.

No cameras. No medals. Just sweat, sore bodies, and another fresh mob in the pens.

Calorie Burn:

• Shearers: 5,000–8,000 calories per day

• Wool handlers & Pressers: 3,000–5,000+ - the constant moving, lifting & stretching all add up

• Tour de France cyclist: 5,000–6,000 (but they lie down when they’re done)

• Marathon runner: 2,500–4,000 (and they only run the marathon once)

• CrossFit athletes in competitions: 3,500–5,000 (over 1–2 days)

👉 You’re doing this five, six, sometimes seven days a week.

Physical Output:

• Full-body strength: catching & shearing the sheep, moving wool, chucking fleeces, keeping yourself upright at the table for big shifts and all at pace!

• Endurance: 8–9 hours on your feet with short bursts of explosive power again and again!

• Mobility & flexibility: catching & dragging, weird and unnatural body positions, all with wild animals that sometimes, just want to take your head off!

• Heat stress & sweat loss: up to 10L in a hot shed — most athletes tap out at half that

Repetition & Load:

• A top-level rugby player might make 30 tackles in a game

• A shearer makes over 1,000 power moves in a day

• A boxer does 12 rounds, and the day is over. A wool handler sweeps, lifts and runs in short bursts all day

• A strongman lifts a few heavy objects and rests. A presser lifts 20kg armloads of wool, one after the other, for hours on end.

The grind isn’t one-off. It’s repeat mode. Daily. Weekly. Monthly. Yearly

Mental Toll:

• Decision fatigue: kicking sheep, different lines, cuts, breaks, mob changes, employer or client pressure

• High-risk work: High injury potential for both humans and stock if things arent going right.

• Team tension: Working elbow-to-elbow with fast hands, tired brains, and tight timelines

You don’t get the benefit of resting between sets. You don’t get a coach watching for form.

You get up tomorrow and do it all over again.

The Reality:

You’re not just a worker. You’re a bloody athlete.

You’re burning like a triathlete, moving like a powerlifter, thinking like a coach, and doing it all in a sweatbox filled with people, animals, sharp shit, and banter.

So eat like it. Drink like it. Recover like it. Respect it.

Because what you’re putting your body through would rattle most "fit" people after a day, and you’re doing it week in, week out, because to us, it is just another day at the office.

🍽️ The Fuel That Keeps You Going (And Living Well)

Food isn’t just about getting you through the next sheep or to smoko — it’s about keeping your whole engine running: your brain, your heart, your muscles, your gut, your mood.

This job chews through everything you’ve got. If you don’t put the good stuff back in, you’re running on fumes — and one day, that tank’s gonna run dry.

🥔 Carbs = Fuel

Carbs are your body's preferred energy source. They’re not the enemy — they’re the petrol in the tank.

• Give you energy for the hard slog

• Keep your blood sugar stable so your brain doesn’t go foggy

• Refill your glycogen stores (that’s what your muscles use to keep working)

Good carbs:

Kumara, spuds, oats, brown rice, grainy bread, wholemeal pasta, bananas

Why it matters:

Cutting carbs too low means no energy, sore muscles, low mood, and mental burnout. You need them to work hard, think clearly, and feel human.

🍳 Protein = Repair and Strength

Protein is the bricklayer. After you’ve broken your body down on the job, protein builds it back up.

• Repairs torn muscle fibres

• Keeps you strong and less injury-prone

• Helps with hormone function, immune support, and mood regulation

Good protein:

Eggs, meat, fish, chicken, yoghurt, milk, legumes, nuts/seeds

Why it matters:

If you’re working physically every day and not getting enough protein, you’ll feel it. More aches, slower recovery, weaker muscles, more injuries. It’s a non-negotiable.

🥑 Fats = Long-Lasting Energy & Brain Power

Good fats don’t make you fat — they keep your brain sharp, hormones balanced, and help your body absorb vital nutrients like vitamins A, D, E and K.

• Slow-burning energy

• Protect joints and nerves

• Support brain health and focus

Good fats:

Avocados, olive oil, nuts, seeds, oily fish, full-fat dairy (in moderation)

Why it matters:

Your brain is made up of nearly 60% fat. Starve it, and you get moody, distracted, and wiped out.

🥦 Fruits & Veg = Vitamins, Minerals & Anti-Inflammation

They keep the whole system ticking — helping you recover faster, stay mentally sharp, and avoid getting crook.

• Help manage inflammation (sore joints, gut issues, fatigue)

• Boost immunity and energy production

• Support digestion and heart health

Why it matters:

You might be tough as nails now, but long-term? A diet with no fruit and veg leads to heart disease, diabetes, gut problems, and burnout. Simple as that.

💪 Life Beyond the Board

What you eat now doesn't just get you through the day — it sets the foundation for how you’ll feel in 5, 10, or 30 years.

• Good food helps you last longer in this industry

• Reduces long-term injuries and chronic illness

• Keeps your brain sharp, your gut clean, and your energy stable

• And most importantly, it helps you enjoy the ride

Food is fuel.

Food is medicine.

Food is bloody life.

📆 Pre & Post Work Meals: The Bookends That Matter Most

🔋 Before Work – Fuel Up

A decent breakfast sets the tone. You want carbs + protein + a bit of fat.

Top picks:

• Porridge with banana & nuts

• Overnight Oats (simple, easy, made your way and delicious)

• Eggs on grainy toast

• Smoothie (milk, oats, protein, banana, PB)

• Rice or pasta leftovers from tea

Rubbish picks:

• Just coffee

• V and a durrie

• Toast with jam and nothing else

🧱 After Work – Rebuild & Recharge

You’ve smashed your muscles to bits. Now give ‘em the materials to build back stronger.

Top picks:

• Meat + 3 veg (roast, stir fry, mince)

• Spag bol or rice dishes

• Wraps or frittata with salad

• Tuna and kumara bowl

Eat a proper feed or feel it twice as hard tomorrow — your call.

✅ What to Eat During the Day: Grab-n-Go Snacks

Keep it simple. Keep it handy.

• Boiled eggs

• Fruit (banana, apple, mandarins)

• Muesli or nut bars (watch sugar)

• Peanut butter wraps

• Crackers + cheese

• Tuna and rice pouches

• Yoghurt pouches

❌ What to Avoid: Stuff That’ll Gut You

• Greasy, fatty shit (pies, sausage rolls)

• Sugary crap (lollies, fizz, energy drinks)

• Heavy dairy (can cause bloating)

• Spicy foods before work (reflux + regret)

• Too much caffeine (dehydration, energy crashes)

💧 Hydration: Don’t Be a Dry Bastard

If food is fuel, water’s the bloody oil. Run low and everything seizes up — brain, muscles, energy, even your temper. In the shed, you’re sweating buckets. If you're not replacing it, you’re cooking yourself from the inside out.

The Facts:

• Shearers can lose up to 10L of sweat per day in hot conditions — that’s 10kg of fluid gone.

• Even wool handlers and pressers can lose 4–7L.

• 1–2% dehydration = 10–20% drop in strength, endurance and coordination

• 3–5% dehydration = dizziness, nausea, slowed brain function, blurred vision

• 6–10% dehydration = heat stroke, collapse, confusion, and a trip to the hospital if you’re lucky

• Your heart has to work harder — dehydration reduces blood volume, making every step and blow feel twice as hard

• Every 1L of sweat lost can mean around 1g of sodium lost — that’s not just water, it’s vital salts

What It Does to Your Mind:

• 2% fluid loss = measurable drop in reaction time, focus, and decision-making

• You’re more likely to snap at your rousie, miss a blow, or forget what stand you’re on

• Mood swings, brain fog, and tired-as-hell vibes? Half the time, that’s just dehydration

Real Talk: Signs You’re Dry as Hell

• Dark yellow or smelly piss

• Dry mouth or chapped lips

• Headache or eye strain

• Cramping mid-job

• Fatigue that hits like a freight train after smoko

• Not sweating much anymore (bad sign)

🥵 Dehydration: Know the Signs Before You Hit the Wall

Hydration Level	Piss Colour	How You’ll Feel	What to Do
✅ Hydrated	Pale straw or clear	Alert, strong, steady energy	Keep sipping water regularly
⚠️ Mild Dehydration	Yellow	Thirsty, dry mouth, slightly tired or headachy	Drink 500ml–1L water + a few electrolytes
🚨 Moderate Dehydration	Dark yellow	Tired, dizzy, weak, muscle cramps, brain fog	Stop. Hydrate now. Electrolytes, water, and rest
💀 Severe Dehydration	Amber or brown	Confused, nausea, rapid heart rate, chills, stop sweating	Emergency — seek help. You’re cooked.

The Fix:

• Start drinking before you even get in the van

• Aim for 500ml–1L of water/hour during physical work

• Mix in electrolytes on hot days — not just plain water (look for sodium, potassium, magnesium)

• Sip through the day, not just at smoko or knock-off

Bonus: Add a squeeze of lemon, a pinch of salt, and a spoon of honey to a 1L bottle of water = cheap DIY electrolyte drink that actually works.

Hydration is not optional. It’s one of the fastest ways to boost your performance, cut fatigue, and stop the 3pm fade. And unlike supplements, it’s free.

💊 Supplements: Worth It or Naah?

Supplements won’t fix a shit diet, but they can give you a leg up if you’re already eating well.  Supplements do exactly what they're called  "SUPPLEMENT".

✅ Worth a Crack:

• Whey Protein – easy post-work shake when you’re not ready to eat yet

• Magnesium – helps with muscle cramps, soreness, and sleep

• Electrolyte tabs/powders – great for hot, high-sweat days

• Creatine – helps build and maintain strength. Cheap and safe (use strictly as directed)

• Multivitamins – decent backup if your diet’s patchy or you’re on the road

• Fish Oil (Omega-3) – helps reduce inflammation, supports joints and heart health

• Vitamin D – good in winter or if you’re working inside a lot; helps with energy, mood, and bone strength

• Protein Bars (low sugar) – good backup snack if real food isn’t an option – check labels for 15g+ protein

• Plant-Based Protein – solid alternative for those who can’t do dairy – look for clean ingredients

🕒 When to Use Them:

• Protein & Electrolytes – before and after work, or in between meals when you need a boost

• Magnesium – at night for better sleep, less cramping, and smoother recovery

• Creatine – daily, consistent use (not just once a week — and read the label)

• Multivitamins – take with food, once a day, ideally in the morning

• Fish Oil (Omega-3) – morning or with meals; helps long-term joint and heart health

• Vitamin D – take daily in winter or if you’re indoors most of the day

• Protein Bars – between meals or smoko if real food’s not handy (aim for 15g+ protein)

• Plant-Based Protein – same as whey; solid post-work option or meal backup if dairy’s no go

❌ Mostly Rubbish:

• Fat burners / pre-workouts – full of caffeine and bullshit, spike your heart rate then crash you

• Sugar-loaded “health” drinks – fancy label, high sugar, no real value

• Overpriced greens powders – real food still beats powdered kale

• Testosterone boosters – big promises, no proven gains, potential side effects

• Detox teas & juice cleanses – just laxatives and sugar water, dehydrate you faster

• High-sugar “protein” bars – more chocolate than protein, read the label

🍻 Booze: Let’s Be Honest About Beer

An ice-cold beer’s fine in small doses — but it’s not recovery. It’s anti-recovery.

What Booze Really Does:

• Sleep – Even 1–2 drinks reduce your REM (deep) sleep by up to 24%. That’s the bit where your brain resets and your body repairs.

• Dehydration – Alcohol increases fluid loss by suppressing the antidiuretic hormone. You lose ~120ml of urine per 10g of alcohol — more than you drank.

• Recovery – Alcohol reduces muscle protein synthesis by 37% after resistance training. That means slower healing, sorer muscles, and a shittier next day.

• Mental health – Alcohol is a depressant. Even “just a few” can spike anxiety and low moods the next day (hello hangxiety).

• Injury risk – Drinking the night before increases your chances of sprains, strains and slips the next day by 20–30%. Less coordination, slower reaction time, and a foggy brain = not ideal in a shearing shed.

Stats:

• 1 in 5 workplace injuries in NZ involves alcohol.

• Around 80% of violent incidents on farms and rural worksites involve alcohol (NZ Police rural crime data).

• After 3–4 beers, reaction time slows by 15–25% — the kind of delay that causes second cuts, missed blows, or biffed gear.

If You’re Gonna Drink:

• Don’t use it to replace a proper meal or a water bottle

• Avoid drinking on consecutive workdays — it compounds fatigue

• Hydrate before and after — and eat a good dinner first

• Recognise if “just one” has become five most nights

We're not saying beer is off the menu. But it’s not a recovery drink, and it’s definitely not a performance enhancer. Save it for the right time, not every time.

🧠 Mental Health: Feed the Mind Too

The sheds are tough enough without dragging a foggy, snappy, under-fuelled brain into the mix. Nutrition plays a huge role in mood, resilience, focus, and getting through the grind without blowing a fuse.

How Food Impacts the Head:

• Your gut makes up to 90% of your serotonin — that’s the feel-good brain chemical. If your gut’s off, so is your mood.

• Stable blood sugar = stable mood. Big drops (from skipping meals or sugar crashes) can spike irritability, anxiety, and brain fog.

• Diets high in processed food and low in fresh fruit, veg, whole grains and protein are linked to higher rates of depression and anxiety.

Facts & Figures:

• People who eat a healthy, balanced diet are 30–40% less likely to experience depression (Journal of Psychiatry 2019)

• Skipping breakfast is linked to higher stress levels, fatigue, and poor focus across multiple workforce studies

• Dehydration alone can lower mood and concentration by 25–30% — and that’s without any booze or hunger in the mix

How to Feed Your Head:

• Eat small, regular meals — don’t wait until you’re rattling with hunger

• Include protein at every meal – eggs, meat, yoghurt, nuts

• Get slow-burning carbs — oats, spuds, kumara, brown rice

• Drink water – sounds basic, but it’s the fastest fix for a foggy head

And talk, too. Fuel helps, but so does a yarn when shit gets heavy. Don’t just eat right — back each other up while you’re at it.

🧑‍🏭 Not Just for the Shearers

This yarn’s not just for the fellas and ladies swinging steel — it’s for the whole damn crew that makes the day run. If you're part of the job, you're part of the load. And if you're part of the load, you need fuel.

Wool Handlers

Hoofing it up and down the board, throwing fleeces, skirting, sweeping, dodging sheep and shearers — all without losing your cool (well, most of the time).

• You’re clocking 20,000+ steps a day easy

• You're lifting, bending, shifting, and sprinting in bursts

• Your brain’s firing too — wool quality, lines, timing

Fuel is your friend — steady snacks and regular sips of water will keep you quick and sharp from bell to bell.

Pressers

Shifting wool like a bloody forklift — hauling bales around the shed, pressing bricks, tramping, pushing sheep into pens, keeping up with the shearers, and often doing it all with no one watching until something goes wrong.

• Power and precision every hour of the day

• Big energy demand, big sweat loss

• Less break time, more grind time

Fuel up properly — protein and carbs before and after. Hydration matters just as much as muscle.

Wool Classers

Moving fleeces, calling lines, juggling mobs, and keeping the crew, the contractor, the farmer and the wool rep sweet — all while staying on top of paperwork, pressure, and personalities.

• Mental fatigue hits hard — decision after decision

• Still on your feet, dragging bales, shifting gear

• Easy to forget to eat or drink when you’re juggling a dozen moving parts

Stay ahead — regular kai, solid hydration, and don’t skip meals just to keep the flow going.

Farmers, Shepherds & Tractor Drivers

You’ve yarded the sheep, sorted the crew out, drenched and dipped the outgoing mob, fixed the gate that broke again, and got the dogs to stop fighting long enough to get the next mob in. Your day's started before ours and finishes well after.

• Constant physical movement + mental stress

• Long stints on foot, in the saddle, or behind the wheel

• Skip food and you’re running on empty by lunchtime

It’s your shed too — so fuel like you're part of the team. Because you are.

🍔 Feed the Soul, Not Just the Gut – Moderation, Not Misery

Let’s get this straight — you don’t need to live off lentils and quinoa to be healthy.

If you want fish and chips on a Friday, a cheeky KFC bucket with the crew, or a Maccas run on the drive home — go for it. No guilt. No shame.

But here’s the catch:

Don’t make it your diet.

Fast food, greasy takeaways, and deep-fried goodness are fine every now and then — but if it’s your go-to every day, you’ll feel it. Big time.

The Problem Isn’t the Feed — It’s the Frequency

• One-off feed: Tastes good, hits the spot, no big deal.

• Every day: Gut rot, sluggishness, poor sleep, sore joints, energy crashes, weight gain, and a general feeling of “what the fuck is wrong with me?”

Why It Happens:

• Fast food is high in:

  • Processed oils and trans fats (inflammation + joint pain)

  • Excess sodium (cramps, dehydration, high BP)

  • Refined carbs and sugars (energy crashes + gut issues)

• And low in:

  • Fibre, vitamins, protein, and the stuff that helps you last

The Fix: Balance It Out

• Have your feed, enjoy the hell out of it

• Then get back on the good stuff — real food, water, sleep

• Add a salad, smash some fruit the next day, cook a proper dinner

• If you’re on the road, mix in better choices (roast sammie, sushi, wrap, supermarket grab-n-go)

You’re allowed to enjoy food. Just don’t rely on shit food to keep your body going.

Moderation’s the sweet spot. Enjoy the feed — just don’t live on it.

Final Word: Eat Like You Give a Shit — Because It Matters

This job is hard. Physically, mentally, emotionally. And it doesn’t matter if you’re a gun shearer, a rookie presser, a veteran wool handler, or the one holding the tally book — if you’re not looking after your body, you will break down. It’s not if. It’s when.

You’ve just read the facts — the calories burned, the litres sweated, the muscles flogged, the brain power drained. You don’t need to be a bloody nutritionist to know that energy drinks, takeaway chips and half a feed a day won’t cut it.

But here’s the thing — everyone’s different.

Some people run better on three big meals, others on regular snacks. Some can stomach oats at 4:30am, others need a smoothie. Some need magnesium and protein shakes. Others just need to eat more consistently.

And that’s the key:

👉 Consistency.

👉 Good choices.

👉 The right stuff at the right time.

It’s not about being perfect. It’s about getting better. Bit by bit. Day by day.

When you:

• Fuel before you work

• Hydrate before you’re dry

• Feed your body after you’ve flogged it

• And avoid the stuff that drags you down

You’ll feel better. You’ll move sharper. You’ll last longer.

You’ll enjoy the job more, and your tally (and attitude) will show it.

So be the crew member that eats like they give a shit — and watch your season go from surviving… to flying.