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Hitting protein goals can be hit or miss with firefighters. Some have no trouble and prioritize large portions at each meal. Others, particularly female firefighters, struggle to hit their goals. Last month, we reviewed what protein is and why it’s important (read “Protein Power”). Let’s talk about how to make it happen on shift this week.
Animal and plant proteins each have their pros and cons. Animal proteins contain all the essential amino acids the body needs (aka “complete” proteins). They are usually high in vitamin B12, iron, and zinc. However, animal proteins can also be high in saturated fat, which can be detrimental to heart health if consumed in excess or in the absence of vegetables. If your goal is weight loss, larger portions are easier to achieve with leaner proteins that do not pack the extra calories from fat.
Firefighters often rely on animal-based proteins, but they might overlook the benefits of plant-based sources. Plant proteins are generally lower in saturated fat. They also contain fiber, antioxidants, and phytonutrients. However, plant proteins may not always provide all essential amino acids. That’s why it’s important for those following a plant-based diet to eat a variety of protein sources to ensure they get all the essential nutrients.
Now, you don’t have to cut out animal proteins to have a healthy diet. Instead, you can reap the benefits of adding plant-based proteins to traditional firehouse meals.
First responders need portable protein options to prevent “hanger” on shift. Nothing is worse than getting stuck on calls with no snack options! Try these high-protein snacks:
If you have a cooler available, pack:
How to choose a powder or bar could be a full article, but here is a quick review. Research suggests that whey protein is best for muscle growth; however, soy and plant-based proteins can work for those with allergies or intolerances.
To reduce the risk of contamination, choose a third-party tested supplement (in general). This means that the company sent a sample to a third party to confirm the ingredients. Some popular brands include Optimum Nutrition, 1st Phorm, Muscle Milk, and Orgain.
Generally, it’s best to get most of your protein from food. Both animal and plant-based proteins come with additional nutrients like B vitamins and iron. But supplements can help you reach higher protein goals and can be more portable. Try to limit to 2 bars/shakes per day, understanding that on some busy days, more might be necessary.
Boost the nutrient quality by adding protein powders to recipes, like:
Need more ideas specific to your lifestyle, allergies, or preferences. Work with a dietitian to determine the right amount of protein and how what food choices fit based on your goals.
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.
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