Understanding Macronutrients: Fueling Your Body for Performance and Longevity
Chief Steve Petrilli
You wouldn’t fill a patrol car with the wrong fuel and expect it to run smoothly.
Your body works the same way.
The three major “fuels” your body runs on are protein, carbohydrates, and fats—called macronutrients. Understanding them, choosing the right sources, and balancing them properly is one of the most powerful ways you can increase energy, support resilience, and protect long-term health.
Protein: The Builder
What it does:
Protein is your body’s construction crew. It repairs muscle, builds strength, supports immune function, and helps regulate hormones and enzymes. For first responders, who experience physical stress and irregular recovery time, protein is essential.
How much you need:
General guideline: 0.7–1 gram per pound of body weight per day for active individuals (Phillips & Van Loon, 2011).
Spread intake across meals—20–30g per meal.
Best sources:
Animal-based: Wild-caught fish, pasture-raised eggs, organic poultry, grass-fed beef (when possible).
Vegetarian: Lentils, chickpeas, beans, quinoa, tempeh, edamame.
Supplements: Look for collagen peptides or plant-based protein powders with clean labels (no added sugars, dyes, or fillers). Ethical brands often list sourcing and avoid ultra-processing.
🔑 Tip: If you eat meat, focus on quality over quantity. As Dr. Mark Hyman emphasizes, a no-meat diet is healthier than a processed-meat diet. Deli meats, hot dogs, and fast-food burgers are linked to increased risks of heart disease and cancer (Hyman, 2020).
Carbohydrates: The Energy Source
What they do:
Carbs are your body’s primary fuel, especially for your brain and during high-intensity calls. But not all carbs are created equal. Highly processed carbs (white bread, sugary snacks, sodas) spike blood sugar, leading to crashes, irritability, and weight gain.
How much you need:
45–55% of total calories, adjusted for activity level.
Focus on slow-digesting carbs to keep energy steady.
Best sources:
Whole grains: Oats, quinoa, brown rice.
Fruits & vegetables: Berries, apples, leafy greens, sweet potatoes.
Legumes: Lentils, beans, peas.
🔑 Tip: In the UK and Europe, where food systems ban many U.S. additives, whole-grain breads and pastas are often less processed and better regulated. In the U.S., always check labels for hidden sugars and additives.
Fats: The Brain Fuel
What they do:
Fats are crucial for brain health, hormone production, and energy storage. The key is choosing healthy fats instead of inflammatory ones.
How much you need:
20–30% of total calories.
Focus on unsaturated and omega-3 fats.
Best sources:
Healthy fats: Avocados, nuts, seeds, olives, and olive oil.
Omega-3s: Wild-caught salmon, sardines, flaxseeds, chia seeds.
Avoid: Processed vegetable oils (corn, soybean, canola), deep-fried foods, and trans fats.
🔑 Tip: Omega-3 fatty acids have been linked to improved mood regulation, reduced inflammation, and better heart health—all critical for first responders exposed to high stress (Swanson et al., 2012).
Putting It All Together: A Balanced Plate
Think in terms of meal composition rather than calorie counting.
½ plate vegetables and fruits (colorful variety for micronutrients).
¼ plate protein (lean and high quality).
¼ plate complex carbs (whole grains or starchy vegetables).
Add healthy fats (avocado slices, olive oil drizzle, nuts).
This approach stabilizes blood sugar, supports recovery, and keeps energy steady through long shifts.
Meal Planning Resources
To help you eat balanced, minimally processed meals, here are a few resources:
Dr. Mark Hyman’s Pegan Diet: A blend of paleo and vegan principles emphasizing whole, ethically sourced foods.
Harvard School of Public Health Healthy Plate: A simple visual guide for balanced eating.
Eatwell Guide (UK NHS): Excellent for UK-based professionals, with stricter food quality standards than the U.S.
Meal Prep Ideas: Focus on batch-cooking proteins (chicken, lentils), roasting vegetables, and portioning healthy carbs (quinoa, brown rice) for grab-and-go meals between shifts.
Call to Action: Build One Better Meal This Week
This week, choose one meal a day to make intentionally balanced:
A lean protein (plant or animal).
A colorful serving of vegetables.
A complex carb for steady energy.
A healthy fat for brain and hormone health.
Bonus: If you currently rely on processed meats or fast food, swap just one of those meals for a whole-food option. Small, consistent changes will rewire your health over time.
Works Cited
Hyman, Mark. Food: What the Heck Should I Eat? Little, Brown and Company, 2020.
Phillips, Stuart M., and Luc J. C. Van Loon. “Dietary protein for athletes: From requirements to optimum adaptation.” Journal of Sports Sciences, vol. 29, 2011, pp. S29–S38.
Swanson, D., et al. “Omega-3 fatty acids EPA and DHA: Health benefits throughout life.” Advances in Nutrition, vol. 3, no. 1, 2012, pp. 1–7.