Firefighting is very physically demanding; preparation for this occupation is similar to a role in the military or some athletes. The right fuel improves performance in training and recovery, helps you hit and retain a high level of strength and fitness, and supports your long-term health on the job. Aim to build meals around the three macronutrients below, then track and adjust.
Protein rebuilds muscle after training and helps you retain lean mass while getting leaner. Aim for 1.6 per kg of bodyweight per day, spread across 3–4 meals.
Good sources: chicken, turkey, lean beef, fish, eggs, Greek yoghurt, milk, cottage cheese, tofu, tempeh, beans, lentils, and whey or plant protein powder.
Carbs are your main fuel for high-intensity work and refill the energy stores you burn through in training. Cutting them too low blunts performance, recovery and motivation. Prioritise carbs around your training sessions.
Good sources: oats, rice, potatoes, pasta, wholegrain bread, fruit, and vegetables.
Healthy fats support hormone production, joint health and recovery. They’re calorie-dense, so portion sensibly. Include omega-3s for their anti-inflammatory benefit.
Good sources: oily fish (salmon, mackerel, sardines), nuts, seeds, avocado, olive oil, and eggs.
Keep ultra-processed foods (sugary snacks, fast food, sweetened drinks, packaged convenience meals) to a minimum. They tend to be:
You don’t need to be perfect; aim to get most of your food from whole, minimally processed sources and treat UPFs as the small extras.
What gets measured gets managed. Use a few simple tools to make sure your nutrition is working:
Adjust intake based on the trend over 2–4 weeks rather than reacting to any single day.
Creatine monohydrate is one of the most researched and reliable supplements available. It improves high-intensity, repeated-effort performance and strength, and may also support recovery and cognition under fatigue, all useful for the demands of the job.
Dosage: 3–5g per day, taken at any time. No need to have time off it.
Safety: Creatine has a strong long-term safety record in healthy adults. The main side effect is a small, temporary rise in bodyweight from water held in the muscle. If you have a kidney condition, any medical concern, are pregnant or breastfeeding, or are under 18, speak to your GP first as evidence in these groups is more limited. Always choose a reputable, third-party-tested brand.
