US Army mountaineering techniques (basic)

amino compositions. As a daily protein requirement, the minimum is 8 ounces (227
grams) for a 154-pound (70-kg) man. Protein requires water for digestion and may
facilitate dehydration.
Fats and oils are the most concentrated form of food energy. Main sources of fats and oils
are meat, nuts, butter, eggs, milk, and cheese. Fats require more water and oxygen, and
are harder to digest at higher altitudes.
Carbohydrates are an important source of calories, and can be found in the most
important energy-producing cycles in the body's cells. If the intake exceeds energy needs,
moderate amounts are stored in the muscles and liver; larger amounts are converted into
fat and stored. The most useful sources of carbohydrates are foods such as unrefined
grains, vegetables, and fruits.
There are two groups of vitamins. They are distinguished by their ability to dissolve in
either fat or water. Fat-soluble vitamins include A, D, E, and K; water-soluble vitamins
are B, and C, which are found in cereals, vegetables, fruits, and meats. It is necessary that
you maintain a proper and well-balanced diet which provides all of the required vitamins,
including fat- and water-soluble vitamins. If a deployment is to exceed 10 days, you
should consider taking vitamin supplements to prevent the occurrence of an improper and
unbalanced diet.
Mineral elements can be divided into two groups: those needed in the diet in amounts of
100 milligrams or more a day such as calcium, phosphorous, and magnesium; and trace
elements needed in amounts of only a few milligrams a day such as iodine, iron, and zinc.
Required minerals are contained in a balanced diet of meats, vegetables, and fruits.
A balanced diet containing adequate amounts of vitamins and minerals ensures an
efficient metabolism, and will promote the high level of energy needed to conduct
daily activities in mountainous operations.
Depending on you, the efficiency of your body to work above the basal metabolism may
vary from 20 to 40 percent. Over 50 percent of caloric intake is released as heat and is not
available when you work; about 4,500 calories are expended for strenuous work and
3,500 calories for garrison activity. Perspiration causes excessive bodily heat loss. Your
metabolism may not provide enough heat during inactive periods in cold weather,
initiating the "internal thermostat" and causing the muscles to shiver. This releases heat
and requires burn up of energy; up to 220 calories per hour is estimated for a 100-pound
man.