Palm Beach Gardens Fire Rescue Health & Wellness

Optimizing Muscle Recovery

Firefighters are no strangers to muscle soreness. Usually, soreness is kickstarted when training for CPAT or the academy and can pop up throughout the career. Many firefighters over 40 (heck, even 30) will often note muscle recovery as one of their biggest challenges.

What is Muscle Soreness?

Muscle soreness results from the inflammatory response elicited from exercise-induced muscle damage. To see gains in the gym, some muscle breakdown is required. Muscle is then repaired through proper nutrition, training volume, and rest. All of the above can help reduce or prevent significant muscle soreness, but this can be challenging for a firefighter. Call type and load can vary drastically from shift to shift, potentially leading to overexertion, lack of sleep, and poor nutrition.

Pre- and Post-Workout Nutrition Matters

Before looking at supplements or specific foods to reduce muscle soreness, prioritize the nutrition choices around the workout. Carbs are often overlooked, as many firefighters prefer fasted workouts. However, getting carbs in before can delay fatigue and significantly improve workout performance. You would be surprised how much more enjoyable your workout could be with 1-2 applesauce pouches before!

The post-workout meal is essential for preventing soreness and improving muscle recovery. Research suggests that the benefits occur as long as the meal is within 4 hours of the workout. If you are working out on duty, you may want to keep a backup protein shake and fig bar on the rig in case of calls. A shake and fig bar are typically the quickest, non-perishable options. A meal is ideal, but if soreness has been a challenge, keep a backup. 

For more details on pre and post-workout nutrition, check out these PBGFR articles:

Pre-Workout

30-60 minutes

  • Small meal or snack (30-60 g carbs)
  • Avoid high fat or high fiber

Ideas

  • 1-2 applesauce pouches
  • Smoothie with 1 cup fruit
  • Fruit and yogurt or string cheese
  • Toast with peanut butter and banana
  • Smuckers “Uncrustable”
  • Carb-based bar (ex. Fig bar, Cliff bar, Kind pressed bar)
Post-Workout
DO NOT SKIP
  • 20-35g protein minimum
  • Include carbs
Ideas
  • Protein shake/bar+ fruit or fig bar
  • Chicken or turkey wrap/sandwich + fruit
  • Grilled chicken sandwich 
  • Grilled chicken or fish tacos
  • Pasta bowl (measure portion, include protein)

Foods That Help with Muscle Soreness

While carbs and protein during the workout should be the focus, some specific foods may help reduce muscle soreness. Incorporate these foods into your diet to encourage muscle recovery and overall health.

  • Tart Cherry Juice: 4-12 oz juice in the morning and evening or 1 oz (30 mL) concentrate 2x/day for at least 3 days pre-exercise
    • Tart Cherry Juice is high in anthocyanins, a powerful plant compound with anti-inflammatory effects. Anthocyanins may reduce perceived soreness and exercise-induced muscle damage.
  • Creatine Monohydrate: 3-5g per day 
    • Creatine monohydrate is commonly used to improve strength and power, but there is also some evidence for improving muscle force recovery and reducing exercise-induced muscle damage. For a detailed article, check out Creatine Monohydrate for Firefighters.
  • Fatty Fish: 6-9 oz of salmon, herring, and tuna
    • Fatty fish are high in omega-3 fatty acids and protein, two nutrients that help with muscle recovery. Omega 3’s can help reduce delayed-onset muscle soreness and overall inflammation. Eat fatty fish at least two times per week to maximize the benefits.
  • Whole Eggs
    • Egg yolks are no longer a nutrient of concern for high blood cholesterol. Eggs are high in protein, healthy fats (palmitate), selenium, and Vitamin A, which can improve muscle recovery.
  • Fruits and Veggies: 
    • Fruits and veggies are high in antioxidants like Vitamin C and Vitamin E but can be hard to get when on the go. Make a point to double up at dinner or pack as snacks. Pack dried fruit, applesauce pouches, smoothie pouches with veggies, or dried edamame in a go bag.
      • Produce to focus on: blueberries, black currant, beets, pineapple, watermelon.

Non-Food Considerations

While diet can help with muscle soreness, there are many other lifestyle factors that first responders should consider. If you checked all of the nutrition boxes, consider:

  • Medications 
    • Statins are commonly prescribed to firefighters and can cause muscle soreness or pain. Switching to another medication or adjusting the dose can make a big difference. Work with your physician, and do not stop the medication cold turkey.
  • Sleep
    • Good sleep is hard to achieve as a first responder. Try to prioritize sleep and naps on your off days. Naps count towards the 7-hour-per-day goal! (Learn more in this sleep article).
  • Workout programming
    • Are you doing too much, too fast? It is easy to get uncomfortable with your performance and overcompensate by overdoing it. If your workouts have been spotty lately, start with a beginner or basic program and progress slowly. Consider hiring a strength coach or PT that understands the demands of the fire service. 
  • Massage and Foam Rolling
    • Foam rolling may reduce delayed onset muscle soreness and improve exercise performance. 

Sources

  1. O’Connor, E.; Mündel, T.; Barnes, M.J. Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients 2022, 14, 5069. https://doi.org/10.3390/nu14235069
  2. Tart Cherry Juice. Examine. https://examine.com/supplements/tart-cherry-juice/
  3. Kubala, J. (2023). The 10 Best Muscle Recovery Foods and Drinks. Healthline. Retrieved from https://www.healthline.com/nutrition/best-muscle-recovery-foods#5.-Beet-juice
Megan Lautz, MS, RD, CSCS, TSAC-F

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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Disclaimer:

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

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