Fuel Your Body to Perform Your Best

Between unpredictable shifts and quick turnarounds, it’s easy for first responders to rely on fast food or vending machines. With a little planning, though, you can fuel your body with better choices that keep energy levels steady and recovery time shorter.

1. Batch Cook Protein
   Grill, bake, or slow-cook your favorite protein—like chicken, lean beef, or tofu—in bulk. Portion it out in containers so you always have a ready meal when time is tight.
2. Snack Smart
   Keep portable, healthy snacks like almonds, fruit, or protein bars in your bag or station locker. Having nutritious options on hand can stop late-night junk food runs.
3. Hydrate with a Plan
   Don’t forget hydration as part of nutrition. Prep your water bottles or hydration mixes the night before to ensure you’re replenishing fluids throughout your shift.

Meal prep doesn’t have to be fancy—it just has to be consistent. Planning ahead ensures you’re ready for anything, on duty or off.