I once worked a 16-hour shift, survived on nothing but cold coffee, and some crackers I nabbed from the hospital between calls, and regretted every minute of it the next morning.
If you work in emergency services, you rarely know when you’ll get a proper meal break. That’s why strategic fuelling—both in terms of what you eat and when—is crucial. This article breaks down nutrition basics with a focus on practicality for my fellow Paramedics, Firefighters, and Police Officers juggling trying to fuel themselves well, however they can, while still managing the front lines of society.
The Challenges of On-the-Go Eating
Interrupted Meals: You could be three bites into your sandwich when that call comes in. Meal timing is rarely under your control, so you need flexible eating strategies.
Station Environment: Some stations have limited cooking facilities; others might allow full kitchen use. Fire stations often have group meals in full kitchens, where Medics and Officers are lucky enough to find a microwave on shift to heat their day old pizza.
Travel Time: Rural paramedics might spend hours on the road, with few healthy options between small towns.
You're starting to see the large variety of challenges you would face...
Macronutrients 101
1. Protein:
Muscle Repair & Satiety
Importance: Lifting patients, carrying gear, and performing physically demanding tasks day in and day out break down muscle tissue. Protein helps rebuild it. Look for quality sources—lean meats, dairy, eggs, or plant-based proteins like lentils, beans, and tofu.
Portable Options: Protein bars, jerky, or small tubs of Greek yogurt if you’ve got a station fridge or cooler bag are also great options.
2. Carbohydrates: Quick Energy & Brain Fuel
Complex vs. Simple Carbs: Whole grains (oats, whole-wheat bread) give sustained energy without the crash. Simple carbs (white bread, sugary snacks) can spike energy briefly but often cause fatigue later.
On-the-Road Examples: Whole-grain tortillas or wraps, oatmeal cups (just add hot water), or small containers of brown rice/quinoa you can heat up quickly.
3. Fats: Slow-Burning Fuel
Healthy Fats: Avocados, nuts, seeds, and olive oil help keep you satisfied and support hormone function, and these provide a big punch of energy for your body.
Portable Packs: Pre-portioned nut mixes or single-serving peanut butter cups can be lifesavers on shift.
Micronutrients and Hydration
Vitamins & Minerals:
Iron: Crucial for oxygen transport. If you’re feeling fatigued or dizzy, low iron could be a culprit. Common in shift workers who skip balanced meals.
Vitamin D: Canadian winters often mean limited sunlight, so consider vitamin D supplements, especially if you're on your long stretch of nights.
Water Intake:
Frequent Sips: Carry a refillable bottle. Even mild dehydration can impact cognitive function— not great when you need to make split-second decisions.
Electrolytes: If you’re sweating in heavy gear or dealing with extreme summer temperatures, consider a sports drink or electrolyte tabs (low-sugar options are best).
Tactics for Meal Prep and Timing
1. Prep in Batches
Cook Once, Eat Multiple Times: Whip up a big batch of chili, stew, or pasta on your day off. Freeze in single portions. That way, you can heat meals in minutes at the station.
Overnight Oats or Jars: Pre-mix oats, milk (or a dairy alternative), fruit, and nuts in a mason jar. Grab it on your way out the door for a quick breakfast at shift start.
2. Smart Snack Stashes
In the Ambulance/Patrol Vehicle: Keep non-perishable snacks—trail mix, protein bars, or dried fruit in the glove compartment or in a bag close by.
At the Station: If you have a personal locker or shared fridge, store quick-to-eat items: cottage cheese cups, Greek yogurt, carrot sticks, hummus.
3. Adjusting for Night Shifts
Strategic “Evening” Meal: If you start at 7 p.m., eat a larger, balanced meal around 5 or 6. That might carry you through the first few hours.
Light Late-Night Snacks: Heavy, greasy meals at 2 a.m. can disrupt your sleep and digestion. Focus on protein + complex carbs (e.g., a small turkey wrap, a portion of nuts and fruit).
Overcoming Common Hurdles
Limited Time = Batch Cooking + Easy Snacks: Don’t beat yourself up if you can’t cook gourmet meals. A 15-minute meal prep session can yield healthy “emergency rations.”
Group Meals at Fire or Police Stations: Suggest healthier shared meal choices—grilled chicken or a large salad with lots of protein.
Stress Eating: High-pressure calls can lead to cravings for sugary or salty comfort foods. Keep better options within reach so you don’t default to junk.
Proper fueling is just one pillar of wellness. If stress and poor sleep are still hitting you hard, circle back to This Article on: Stress and Fatigue. And if you’re looking to build your Mental Resilience to better handle the stress of the job, go check out Mental Resiliency for First Responders.
Before you go,
Working in Emergency Services, your performance hinges on both mental sharpness and physical endurance. Nutrition is often the one thing that makes or breaks both. A bit of planning—whether that’s stocking up on protein bars or batch-cooking on your days off—goes a long way. Remember, food is fuel. When the next call comes in, you’ll be glad you were on top of it all and have energy in the tank to respond.

Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
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