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Nutrition for Firefighters, Part 1

November 15, 2005 Print This ArticleShare

Author: Trainer-X

Fire Fighting

Much like any athlete, a firefighter’s overall job performance is significantly correlated with strength and anaerobic, cardiovascular and local muscular endurance. Firefighters need to be fit to perform a hose pull, hoist equipment, climb smoky stairs or carry limp civilians – all while lugging about 50 pounds of gear.

While firefighters have plenty of training on fire safety, not nearly as much attention is given to physical fitness, which can make all the difference in saving a civilian’s life or their own. To get the most from a fitness program, firefighters must not forget about their nutrition.

Nutrition and Fire Fighting

Shifts for firefighters typically last several days, which means they must prepare meals, exercise and work together. Firefighters must perform the job on a moment’s notice regardless of weather, time of day or other outside factors.

The body must be conditioned to perform on demand. Urban firefighters may not have to deal with brush fires, but they may need to climb 40 flights of stairs to reach victims. The challenges are unique for each region, but all firefighters need to participate in regular exercise and eat accordingly to improve and maintain fitness. The U.S. Fire Administration concluded achieving and maintaining physical health and fitness is important for reducing on-duty firefighter fatality rates (1). To get the most from a fitness routine, firefighters must eat right.

Here, Hyperstrike outlines current research on nutrition to prepare you for your next run.

Nutritional Guidelines

Hyperstrike applies knowledge of the metabolic demands of the job to develop nutritional strategies. The following are some general guidelines to prepare and recover between gym sessions and emergency calls.

  • Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery.
  • Eat complex carbohydrates (starches) at a ratio of 5–7 g/kg bodyweight (2.5-3.5 g/lb bodyweight). For example, a 70 kg (154 lb) male needs 350 – 420 g of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
  • Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu, low fat cottage cheese.
  • Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-2 tablespoons/day).
  • Keep drinking water or sport drinks to maintain hydration. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
  • Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
  • Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
  • Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, etc.
  • Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
  • Take a multivitamin/mineral supplement from a reputable brand.
  • Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
  • Only certain supplements may be beneficial for firefighters.

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