09-04-2025
I'm a firefighter – six poached eggs and three hot cross buns fuel my night shift
Steve Moore, 54, reveals the fuelling he needs to fight fires – and run to all of London's 103 fire stations
Wake up
If I'm working a day shift I normally wake up at 4.30am to feed four noisy, hungry cats first while I drink a pint of water. Hydration is key – it gets my whole body going, from my brain to my kidneys. Firefighters work on an eight-day cycle: two day shifts (9.30am to 8pm), two night shifts (8pm to 9.30am), then four days off.
First coffee
If I'm working a day shift I'll go for a short run first thing. Usually four to six miles. I get showered and dressed and then it's coffee time. I use a stovetop espresso maker, which brews three cups of espresso, and I top it up with hot water for a strong, large Americano. I'll sit and relax with my wife Donna if she's not at work. She's a nurse, she works shifts too, and we eat together whenever we can.
First breakfast
If I'm doing a day shift (9.30 am start), I'll just have a couple of bananas. If I've got a night shift starting at 8pm then my go-to fuel is two or three hot cross buns. They're in the shops now, and I love them. I'll have them dry or sometimes with peanut butter and raspberry jam. That's my fuel before a 18- or 20-mile run. I do my long runs before night shifts so I can rest after, before I start work.
I'm in training for the London Marathon where I'll be running in full firefighting kit including boots, helmet and breathing apparatus. During the marathon my air supply will be supplied by the cylinders I'm carrying. This means 12 changes of breathing apparatus along the marathon route and, just to add a little bit of spice, my target time to beat is four hours and 42 minutes.
Second coffee
I drive to Edmonton Fire Station in north London from my home at Stoke Mandeville in Bucks, which usually takes an hour. On my way into London for my shift, I sometimes stop for a cortado, a small, strong, milky coffee. No sugar. Costa and a few other places do them now.
Second breakfast
The day shift starts at 9.30am, and I'll have my second breakfast at around 11.00am. We'll have that together as a 'watch' – Green Watch, Edmonton – all sat around the table, sometimes up to 14 of us. Breakfast varies depending on the day. It could be eggs – poached, scrambled, or in an omelette – a sausage sandwich, or even a Scottish bacon sandwich. I eat whatever's there.
Eggs are a staple for me. Some mornings, I might have five poached eggs for my second breakfast. On the night before a day shift, if I've had a long run, I might have a seven-egg omelette.
Snacks
On every shift, I always take three to four bananas with me. They're easy to carry on the fire engine, and they give me a quick boost when I need it. We always have water on the fire engine, so staying hydrated isn't an issue. At the station, we eat everything – there are no picky eaters here! The only thing I don't eat is cakes and biscuits. I'm not really into sweet snacks.
Late lunch
During the day shift, between call-outs and station duties, we have a team meal at around 5pm. We don't have a canteen; instead, we buy our own food and cook everything from scratch with fresh ingredients using a kitty that we put money into every month. The mess manager then shops and cooks – he's the best at it – and we all then take it in turn to help him with the cooking and washing up.
My favourite meals at work are handmade dirty beef burgers. The other night we had katsu curry – that was really nice too. Obviously, meals are often missed or left half eaten when we get called out.
Last coffee
I stop drinking coffee around three in the afternoon so as not to disrupt my sleep. I only sleep on average six-and-a-half hours, and a lot less on night shifts.
Running buffet
During my long runs, I use energy gels to keep my fuel levels up. In 2023 I ran to all 103 of London Fire Brigade's stations in the capital, over five days. It helped me hone my nutrition routine on the road. I now use Näak recovery powders mixed with water for hydration and nutrients. I use SiS Beta Fuel gels and TORQ gels, as they provide more grams of carbs per gel so I can take in less gels per hour.
I hit the gym on my days off to maintain muscle strength. After a long run or an intense training session, I'll often have a recovery protein shake. I use an all-in-one shake containing protein, creatine (a muscle-building supplement) and carbs to get everything replenished in one go. If it's a lighter training day, I'll have a simple protein shake and maybe another banana.
End of shift
At the end of a day shift I head home at around 8pm, but if there's been a call-out it can be much later. If Donna is working or has eaten at work, I'll have a six- or seven-egg omelette or six poached eggs on toast in the evening.
After a night shift, I'll do treadmill work in full protective gear – just walking or jogging to get used to wearing it. It's about acclimatising to the weight and restricted breathing in the mask. I don't eat anything before bed, it's just water in the car on the drive back.
I don't count calories – I know you're going to do that for me! I just eat what I feel my body needs. Running, firefighting and training require a lot of fuel, and I've learnt to listen to what works best for me.
I enjoy my food, but I also keep it balanced. Sure, I'll have a McDonald's now and then. In fact, last night, before my night shift started, I had a Quarter Pounder with cheese, large fries and a milkshake. I felt bloated and awful afterward, but I don't eat that stuff often. Between shift work, training, and fuelling properly, I make sure I get what I need to keep going. Eggs, coffee, bananas, protein shakes and homemade station meals fuel my days – along with the occasional hot cross bun when marathon training kicks in. It's all about balance, enjoyment, and making sure I'm ready for whatever the day – or a fire call – throws at me.
