With intermittent fasting gaining popularity, many firefighters are skipping breakfast or relying on high-sugar options. Here's why that's a problem — and what to eat instead.
To Skip or Not to Skip
Intermittent fasting commonly restricts eating from 8:00 pm to noon. While it may reduce daily calorie intake, research shows meal-skipping can compromise performance — a real problem when you need to be ready for emergency calls at any moment.
If you want to try intermittent fasting, use a smaller fasting window on shift (e.g., 8:00 pm to 7:00 am) to preserve eating through the morning and into lunch.
Avoid the Sugar Crash
High-sugar breakfast options like donuts create short-lived satiety and lead to energy crashes. If you can't resist a sweet option, pair it with a protein source — a protein shake, scrambled eggs, or Greek yogurt — to extend fullness until lunch.
The Perfect Pairing
An optimal breakfast combines protein with high-quality carbohydrates rich in fiber. Think: fruit with oatmeal, whole grain toast with eggs, or whole grain pancakes with Greek yogurt. Research supports 20–60g of carbohydrates before a workout for better performance, and 25–30g of protein per meal to support muscle growth and maintenance.
Stuck on Calls?
Keep portable options on your unit: frozen breakfast sandwiches or burritos made with egg whites, vegetables, and turkey are fast and filling. At fast food stops, choose an English muffin over a biscuit, turkey bacon over pork, and add a side of fruit.