Author: Certified HyperStrike Trainers

Daily Nutritional Needs

Carbohydrates

Firefighters require a high-to-moderate carbohydrate (CHO) diet (45 to 60 percent CHO) to maintain stamina and replenish lost glycogen stores during emergency runs and/or weight training. In order to maintain mental focus for prolonged periods of time, liver glycogen stores need to be filled. Liver glycogen is the primary energy fuel. When stores are low, focus and timing begin to suffer. The greatest chance to experience low liver glycogen is during a call from sleep. The body uses liver glycogen stores mostly while sleeping, so if a firefighter has to wake up and move after several hours of sleep, his or her stores may be low. Keep fruit or a CHO Energy Gel nearby to grab on the way to an emergency.

Protein

Some research suggests that protein should be 1.4-1.7 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day or as high as 2 g/kg bodyweight per day in athletes. The Recommended Daily Allowance of 0.8 g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for firefighters.

Hyperstrike recommends consuming at least 1.4-2 g protein/kg of bodyweight, and this should occupy 25-40% of your total caloric intake. Do not overdose on protein because this could be detrimental to your hormonal profile.

The additional protein is crucial not only for muscle repair, but also as an additional energy source. Fighting a fire in a building or in a field can be an intense activity, and the body may start using its own muscle as an energy source if it is strained. Because it is so difficult to build and maintain muscle, firefighters should be careful not to lose it.

Fat

Fat is used as fuel for endurance, but it also aids in neural recovery. Keep fat intake to 15-20% of your total calories, consisting of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish, flax seeds and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocados.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

Fat is used as fuel for endurance, but it also aids in neural recovery. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.

A Hydration Plan

To prevent mental fatigue, firefighters need to minimize the effects of dehydration by drinking adequate amounts of water on a daily basis. Ideally, fluid and CHO stores must be filled between runs in order to prevent fatigue.

When working in a hot environment (an environmental temperature of 30 degrees Celsius or more), even a little loss of fluid will impair performance and increases the possibility of suffering a heat injury. Each firefighter responds differently to heat stress, and the effects should not be underestimated.

A study involving 17 firefighters in a 100 degrees C room for 15 minutes found sweat losses that ranged from 0.7-2.1 liters an hour. These conditions would be taxing enough, but are further exacerbated by the protective heat equipment that a firefighter must wear (2).

During a long run, firefighters won't be able to totally avoid dehydration, but the following recommendations can help to offset large fluid losses:

• Thirst is the body's natural dehydration indicator. If you are thirsty, then it is too late, you are already dehydrated – avoid feeling excessively thirsty.
• Drink adequate amounts of water daily. The general guideline is one liter for every 1000 calories you consume.
• For every pound that is lost, drink two cups of water. To determine how much weight you’ve lost, take weight measurements before and after profusely sweating or following the end of your day.

One important consideration with regard to hydration is urine output. Drinking fluids containing sodium may decrease urine output, particularly when dehydration becomes significant (less than two percent of body mass). A low amount of sodium can be found in sports drinks because it improves taste and stimulates thirst. Drinks like this with added electrolytes (like Cytomax and Hammer Gel) may be the best choice for significant dehydration. During long, hot runs, sports drinks with standard sodium concentration may be ideal because studies have shown less fluid is consumed as taste decreases. The ideal sports drink depends on the length of the run and the environmental conditions.

Drinking fluids with a CHO concentration of less than 8 grams (like soft drinks, energy drinks and fruit juice) during exercise delays gastric emptying and slows fluid delivery. Therefore, sports drinks or water are the best choices during long, hot runs, especially where fluid demands are high.

Be aware hydration is also necessary for proper digestion of food and cellular metabolic processes. Proper hydration impacts health on an assortment of levels.

To recap: consume sports drinks or H2O over soda, juice, Red Bull, coffee or beer (as if you would!).

The “Pre-Run” Meal

You never know when the next call will be. It's important to eat frequently to maintain blood sugar levels. Because firefighters don't always have the luxury of a regular meal cycle, quick, portable snacks should be available at the station and on the truck if possible. Try to eat foods with a high CHO content such as power bars, fruit or finger sandwiches wrapped in Zip Lock Bags.

Power bars should be higher CHO-Meal Replacement bars, such as Met-Rx Big100’s, EAS’s MyoPlex Deluxe or ISS Research Pro42. The primary purpose of the pre-run meal is to decrease the onset of fatigue, which can lead to decreased performance. Carbohydrates in these bars provide some quick energy, and the protein and fat content will provide a sense of fullness. Because the intensity of a call can’t be predicted, it is important to be prepared for anything.

Here are some guidelines:

• Eat low-glycemic foods, such as whole grain cereals, certain fruits, sandwiches made with whole wheat bread, etc., approximately two to three hours before a competition. The closer to your match, the smaller the meal. This will help sustain blood-sugar levels.
• Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans, peas and popcorn.
• Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
• Do not eat a new food just before a round. Eat those foods that are familiar with your digestive system.

During the Run

When an intense emergency call lasts longer than expected, it's important maintain focus, stamina and strength. Hydration is critical. Keep fruit, cereal bars, meal replacement bars, water and sports drinks available on the truck. Experiment with different products to find the one that's best for you.

Post-Run / Workout

Consume carbohydrate-rich foods and beverages within 30 minutes or as soon as possible after a run. Do Not Forget to Eat! It will replenish glycogen stores quickly and get you back into performance shape for your next call.

After physical activity lasting longer than an hour, the body best restores lost glycogen when carbohydrates and protein are consumed together in a ratio of 4:1 or 3:1, rather than simply consuming carbohydrates alone. Furthermore, the combination of CHO and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair, all of which will further speed recovery and re-energize you for your next run.

Products such as Endurox R4 by Endurox and Recoverite by Hammer Gel will provide both nutrients. If you are in a bind and do not have access to one of these specially formulated drinks, another option is drinking 20 oz. of low fat chocolate milk.

It is better to consume the meal as a liquid in order to facilitate recovery faster, and follow with a variety of whole-foods between three and four hours later.

Replace fluids that have been lost. For every pound that is lost, drink two cups of water.

Return to the normal Training Diet at the next meal.

Alcohol

Firefighters are a close-knit group, and the temptation to binge drink may be high. A couple of drinks won’t hinder performance or health initially, but it can interfere with recovery from exercise. Know what “a sensible amount” is for your own tolerance. Follow these tips when you encounter the temptation of binge drinking:

• Get a high-CHO post-exercise meal and fluids in first before drinking any alcohol, and then socialize responsibly. This way, less alcohol will have a tendency to be absorbed into your bloodstream and will pass into your small intestine with the rest of your food.
• Establish a sensible limit on the number of drinks you have and stick to it. Ask a fellow firefighter to help you stick to your limit.
• Avoid alcohol 24 hours before your shift starts. As previously mentioned, dehydration can impair your focus and performance.