Building Shift-Proof Gainz

Protein is essential for firefighter performance, recovery, and long-term health. But how it is distributed, timed, and sourced often does not match the physical demands of training and shift work. In this solo episode of Fueling Fire, host Megan Lautz breaks down how much protein firefighters need based on common goals, practical ways to structure protein intake using food and on-the-go options during long shifts, and how to choose protein powders and bars that support performance without unnecessary hype.