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
  • Creatine Monohydrate: 3-5g per day 
  • Fatty Fish: 6-9 oz of salmon, herring, and tuna
  • Whole Eggs
  • Fruits and Veggies: 

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 
  • Sleep
  • Workout programming
  • Massage and Foam Rolling

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.