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POWER FUELING A HEALTHY BODY: FIREFIGHTERS’ PERFORMANCE PLATE
POWER FUELING A HEALTHY BODY
FIREFIGHTERS’ PERFORMANCE PLATE
By Maureen Stoecklein RD
Shifting from highly processed, high sugar, and high fat foods at the station to fruits, veggies, unsaturated fats, grains, legumes and lean meats improves performance and overall brain and body health, while increasing career longevity.
Much of what firefighters encounter during a shift is out of their control. From call volume to the nature of calls and their timing, to mealtimes and hours of sleep, to outdoor climate and shift dynamics – these are out of the firefighters’ hands, but each can have a serious impact on short and long-term health.
Statistically, firefighters have a life expectancy that is far shorter than the
rest of the population. Cancer, heart disease, and strokes are just a few of the leading causes of death, both on the job and in retirement. These health challenges take a serious toll, leaving firefighters physically and mentally exhausted, injured, sick, and sometimes unable to perform on the job.
WITH SO MUCH OUT OF OUR CONTROL, IT’S IMPORTANT TO FOCUS ON WHAT CAN BE CONTROLLED, SUCH AS THE FOODS WE CHOOSE.
Premium fuel optimizes mind and body functioning to make us better prepared for the physical and mental stressors we encounter on shift.
This means firefighters need to stay ahead of their hydration needs, eat more fruits and vegetables, and avoid processed foods.
These strategies are always important, and not just on work days. Firefighters, unlike professional athletes, don’t have the luxury of knowing when “game time” will be, so we need to arrive at the station well-rested, hydrated, and properly fueled. We’re athletes who need to consider recovery strategies to prepare for the next shift.
The body functions best when our brains, muscles, tissues and organs are hydrated and well-fueled. Eating more whole foods like fruits and vegetables, and adopting a Mediterranean diet – one that is rich in vegetables, fruits, nuts, beans, legumes, whole grains, lean meats, fish and unsaturated fats – can improve a firefighter’s energy systems and performance, boost overall well-being, brain and body health and increase career longevity.
Small changes each day will have a tremendous impact on the quality of time we spend celebrating and enjoying our years of service to the communities we serve. By choosing high quality food, firefighters not only increase their ability to work effectively and efficiently on a daily basis, but also set themselves up for a healthier and more enjoyable retirement.
THE FIREFIGHTERS’ PERFORMANCE PLATE IS DESIGNED TO ILLUSTRATE THE BEST ELEMENTS FOR FUELING TRAINING, SHIFT WORK DAYS, AND RECOVERY DAYS WHILE SUPPORTING NUTRITIONAL NEEDS FOR OPTIMAL HEALTH AND DAILY PERFORMANCE.
Nº3
Nº4 Nº2
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THE LIGHT TRAINING DAY OR ACTIVE RECOVERY DAY PLATE:
• ½ of the plate should be brightly colored fruits and vegetables • ¼ of the plate should be complex carbohydrates • ¼ of the plate should be lean proteins • Fewer carbohydrates are needed on these days thanks to lower training volume and energy expenditure • This is the ideal plate for a firefighter trying to lose weight
THE HARD OR MULTIPLE TRAINING SESSION DAY OR BUSY SHIFT DAY PLATE:
• ½ of the plate should be complex carbohydrates • ¼ of the plate should be brightly colored fruits and vegetables • ¼ of the plate should be lean proteins • More carbohydrates are recommended on these days to meet increased energy demands and increased recovery needs.
PICK YOUR PLATE
A successful, energy-packed, and nutritious meal includes:
Nº1
LEAN PROTEIN - Recovery and
muscle-building foods like grilled, baked, broiled, or roasted chicken, fish, pork loin, turkey, sirloin, eggs, low-fat dairy and tofu. mental clarity muscle strength
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COMPLEX CARBOHYDRATES -
Energy-enhancing brain and muscle fuel like whole grains, brown rice, whole wheat or bean-based pasta, potatoes, oats and whole grain cereals and legumes. muscle and brain fuel
Nº3
rich and immune-supporting foods like apples, oranges, bananas, melons, grapes, berries, broccoli, green beans, leafy greens, carrots, cauliflower, mushrooms, peppers, tomatoes, cucumbers and purple cabbage. immune support anti-inflammation energy
Nº4
PLANT-BASED FATS - Sustained
energy and flavor-boosting foods like avocados, nuts and seeds, nut and seed butters, avocado or olive oil and avocado and olive oil-based salad dressings.
optimal circulation sustained energy
EAT ENOUGH, BUT NOT TOO MUCH
