In my first two articles of this series, we explored how strength training and cardiovascular exercise fit into the "fire triangle of fitness." While each is important, though, you won't die without them (at least not right away). Our third side of the triangle is a different story.
You gotta eat to live. Let's talk about nutrition.
Just as wood is our most common fuel in structure fires, food fuels the structures called "our bodies." And as a fuel-starved fire slows down and eventually dies out, so does a fuel-starved body.
Food, though, is more than just fuel – it invokes tradition and memory and comfort. Our tastes and preferences can be deeply personal and emotional, which makes food a tricky subject to discuss. So I don’t want to tell you “how to eat,” but I will share a few facts to help inform your nutritional choices.
Fact #1: Water is a firefighter’s best friend.
I know... most of us thought it was caffeine. But we've known for a long time that the wet stuff is good for more than just putting on the red stuff. In fact, according to a study published way back in 1933, "most people need the advice: drink more water."
That’s not wrong. 75% of our nation is chronically dehydrated. While, by and large, Americans average eight servings of liquids daily, our intake of caffeine, sodium, and alcohol tends to mute the benefits.
This can be especially true for firefighters, who, statistically, use alcohol and caffeine at much higher rates than the general population.
This chronic level of dehydration is linked with higher chances of heart failure – already a leading killer of firefighters both on and off duty. Simply keeping your body properly hydrated can reduce that risk by 46% in men and 59% in women.
And whether in the gym or on the fireground, your capacity for high-intensity work can drop by half or more as you lose water weight. Staying well-hydrated keeps joints moving better during tasks like primary search and ladder work, and helps prevent heat-related illness.
Adequate hydration also helps your body better regulate blood sugar, which can mean fewer food cravings and steadier energy levels.
Fact #2: Protein is biological Legos
You’re built of protein. It’s required for virtually every biological process. Your immune system needs it, your skin and nails crack without it, low intake makes blood sugar harder to control, and – of course – muscle without protein weakens and atrophies.
Yet in spite of its importance, many adults don't get enough protein to meet their needs. Studies suggest a lot of us are seriously protein-deprived, getting as little as half of what's recommended daily.
Studies further suggest a protein deficiency can seriously limit you physically, especially when crouching, kneeling, climbing stairs, and even walking short distances – all key to working on the fireground.
So how much is enough?
The FDA recommends consuming 0.36 grams of daily protein for each pound a person's body weighs. For a 150-Ib. adult that’s just over 50 grams – the amount in 2 eggs, a cup of nonfat Greek yogurt, a lean 1/4-Ib. hamburger, and a small handful of almonds.
But many experts believe this is too little.
Aging and physical exercise increase protein requirements by causing muscle breakdown, so very active firefighters – especially us early model units – might need to bump those rookie numbers up to as much as 0.5 to 0.8 grams (assuming you don't have kidney issues and aren't on certain medications). That’s an impressive 130 to 160 grams daily for someone weighing in at 200 pounds. In addition to the eggs, yogurt, hamburger, and almonds from before, this would include a grilled chicken breast, a glass of milk, a protein bar, and half a cup of black beans.
If you're like me you probably have trouble cramming that much protein in, which is why I supplement with protein powder shakes a couple times daily – usually one with breakfast and one mid-afternoon.
When adding protein, keep in mind that extra calories can cause weight gain no matter where they come from – so it’s important to balance your total daily intake.
FACT #3: Grandma was right about eating your veggies.
While nutrition and health gurus disagree on a lot, from carbs to fasting to supplements, all the experts agree that eating more veggies is a good thing.
This is sometimes the hardest nutritional sell.
People can have strong feelings about vegetables or certain types of vegetables. In fact, as a kid I had a friend who wouldn't eat anything green. His brother wouldn't eat anything red.
Thankfully, most of the people I talk to aren't that extreme, and agree that eating healthier starts with putting more veggies on their plates.
What makes vegetables healthy? For starters they're typically high in fiber, which is great for gut health, and for keeping your cholesterol and blood sugar in check. High fiber foods tend to "fill you up," which is good if you're trying to manage your weight.
More fiber is linked with lower blood pressure and lower risk of heart disease. This is a huge bonus for us as firefighters, since our risk of developing both of these is higher than average.
Have you heard of “The Mediterranean Diet”? Studies found firefighters following a Mediterranean-style eating plan (which features lots of fruits & veggies) had far better cardiovascular outcomes versus those following a "standard American diet." Translation: more veggies, healthier heart.
Does this mean you can't enjoy a donut or go out for pizza and a beer with your crew? Not at all. Remember: food is more than just fuel – we should enjoy it. Long-term consistency and habits matter most.
As Aristotle said, "we are what we repeatedly do." So keep sipping from that emotional support water bottle, have some high-protein snacks handy, load up that dinner plate with plenty of broccoli... and we'll finish up this fire triangle series next time by talking about how to tie the three sides together!