Nutrition

INTRODUCTION

A firefighter's diet will not necessarily be the same as a mother of two or an obesity patient. The material here is designed to guide firefighters toward their goals, which will most certainly differ from that of the advice we would prescribe to someone in a different profession. Please treat this information with that thought in mind.

DAILY INTAKE

This table is based on a 2,000 calorie diet. If you maintain your current weight at a different daily intake (say 2,500 calories) then please adjust this accordingly for your own personal use. These numbers were achieved using the formulae in this article. Again, these are guidelines that are listed simply to give you an idea of a good ratio between different nutrients.

No matter your goal, reducing the fat intake and replacing those calories with something more useful is highly recommended. Please consider the amount of Fat listed here as a recommended maximum for your daily intake.

HYDRATION

Water

The most important difference between a firefighter and the general public is the amount of water consumed. Working in turnout gear, we can lose water at two or three times the rate of a normal athlete. It's important to keep track of heart rate during evolutions, and make sure at least 1 liter of water or more is consumed regularly for every half hour spent in turnout gear, minimum.

Even as such, dehydration becomes an issue because the body cannot re-hydrate as quickly as it can perspire. Be aware of the usual symptoms (dry mouth, flushed skin, lack of perspiration, confusion) and you should be fine. It's important to remember that by the time you feel thirsty you are already dehydrated. That's a bad thing. Gatorade diluted with water is a common recommendation in the firefighting community.

Salts

Sweat isn't just water! Without getting into a biology lecture, sodium and potassium help the body create energy. That's a good thing!

The body of a firefighter loses vital salts at an alarming rate due to perspiration from physical activity, especially while wearing turnout gear. Sweat contains about 3 grams of salt per liter, whereas Gatorade contains only 1.3 grams per liter. Don't blame the good people of Gatorade for that number, a higher concentration of salt intake starts to cause diarrhea and other unfortunate symptoms.

Despite Gatorade's best efforts, you will lose a high quanitity of vital salts after any length of time spent in turnout gear. Take pre-emptive action and eat a little salt as well as kiwis, bananas, or whatever it takes to fill the tank with extra potassium if you plan on putting your turnout gear on any time soon.

NUTRIENTS

Carbohydrates

Say hello to your new best friend. Yes, we've heard about how bad carbs are. For an active firefighter, that couldn't be further from the truth. The only way your body creates actual energy is through carbohydrates. Every other nutrient will have its role, but the carbohydrate itself is what is broken down into energy. This includes simple carbs (sugar, for instance) and complex carbs (whole wheat). More energy comes from complex carbs, but takes longer to digest. They're also healthier for the body.

Downing a fair amount of complex carbohydrates for a couple days is a fantastic way to prepare for an intense workout, but will provide no benefit if eaten directly before the workout. In other words, don't eat steak and potatoes just before running.

There are a lot of theories about carbohydrate intake out there but for an active firefighter we highly recommend using the FireWiki formula for carb intake:

(Daily intake in calories * 0.15) = the number of grams in carbohydrates per day.

This can be difficult to achieve without making mistakes in the next category...

Fat

The less fat, the better. Unfortunately, all those carbs we need come hand in hand with fat. Most certainly, keep the fats you do eat under 30% of your daily calorie intake. To break it down more easily:

Here's the FireWiki formula for suggested fat intake:

(daily calories * 0.033333) = the number in grams of fat per day.

Using a 2,000 calorie diet, that number is about 67 grams of fat per day. That can be a difficult number to keep it under for most. Even more importantly, the number of grams of saturated fat should be watched. The less, the better. For the love of Pete, stay away from the stuff.

Protein

Your body is built from protein. Muscles, organs, even hormones and parts of your blood are built with protein. On top of that, proteins are used by the body's immune system to keep you healthy.

The amount of protein an active firefighter "needs" can vary. A sedentary American only needs 30-60 grams of protein per day, but an active firefighter will require up to double this amount. Body builders often suggest taking your bodyweight in pounds and using that for the number of grams in protein you should eat daily. That number is rather high, but 100 grams of protein for daily intake isn't a bad idea for an active firefighter (we're talking about a 3000 calorie diet).

FireWiki suggested protein intake for firefighters:

(daily calories * 0.025) = the number of grams of protein per day.

Remember that protein contains calories. If you are actively attempting to gain weight, a higher protein intake is preferred over an increase in fats.

Fiber

This is a category in which Americans fail miserably. The typical American eats less than half of the minimum recommended amount. We consume only 10% of the fiber we did 100 years ago. That's bad!

Technically, fiber is a carbohydrate that is very hard to digest, and is only broken down when it reaches the colon. For a firefighter, it's essential to include 20-35 grams per day into your daily diet. It helps keep your blood sugar leveled out, keeps your cholesterol lower, and helps in the digestion process. Both soluble and insoluble fibers have their benefits, but soluble fiber is preferred. No matter your goal (weight gain/loss), neglecting much needed fiber will make it that much harder.

Vitamins & Minerals

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. Vitamins are organic (made only by plants or animals), whereas minerals are inorganic (iron, zinc). Any excess can't really hurt you, which is why vitamin companies tend to use 800% of your daily needed Vitamin C. Anything the body can't absorb will be urinated out within hours. In short, take a multivitamin!

RECOMMENDED FOODS

Protein - Fish, Beans, Poultry, Eggs

Carbohydrates - Oatmeal, Bran, Whole Wheat, Potatoes, Pasta

Fats - You'll get more than enough of this from other foods.

Fiber - Lettuce, Vegetables, Oatmeal

SUPPLEMENTS

The only supplements that FireWiki endorses are creatine and protein. These supplements help the body maintain high levels of the nutrients it needs to rebuild muscle quickly (without negative long term consequences). 

Please, don't send us email about how to cycle roids. The answer you'll receive is always the same: "FireWiki's staff enjoys living with a fully functioning liver, kidneys, and reproductive system". If you are determined to use illegal supplements, please visit www.drugfree.org for health information.