special-operations-nutrition-guide

Recommendations

Info

ix Sports Drinks Recovery and Commercial-Off-The-Shelf-Products (COTS) Sports Bars Sport Gels 6 Optimal Choices for Home Chow 45 Key Points Make the Most of Meals At Home Grocery Shopping Recipe Modification Decoding Nutrition Labels Ingredient List Serving Size % Daily Value (DV) Breakfast: Off to a Healthy Start! Lunch: How to Make the Grade Dinner: Fueling for the Night Fruits and Vegetables—More Matters 7 Optimal Choices for Eating Out 52 Key Points Choose Restaurants Wisely Choosing a Nutritious Meal Appetizers Main Meal Other Main Courses Other Helpful Tips: Fruit and Vegetables When Eating Out Fast Foods Suggestions for Choosing Fast Foods Fast Foods and the Web 8 Healthy Snacking 60 Key Points Healthy Snacking and Making the Most of Snacks Snacking Tips The Snacking Environment Home Work “On the Go” What Foods/Snacks are Best for Different Occasions? Operations at Night Sleep-Enhancing Foods Operations in the Heat Operations in the Cold Sustained Operations 9 Secrets to Keeping Lean as a Fighting Machine 66 Key Points Fueling the Machine Carbohydrates and the Fighting Machine CHO and Endurance Protein Needs Vitamin and Mineral Needs Fluid Requirements Nutritional Interventions for Endurance 10 Bulking Up 74 Key Points Benefits of Strength Training Factors Determining Muscle Mass Principles of Training Lifting Pitfalls to Poor Performance Range of Motion Equipment Considerations Victims of Bigorexia Protein Requirements for Strength Training Concerns with High Protein Intakes Other Nutritional Requirements Carbohydrate Requirements Fat Requirements Vitamins and Minerals Dietary Considerations for Bulking-Up
x 11 Looking for the Edge– Dietary Supplements 83 Key Points Dietary Supplements and the Law Combining and Stacking Supplements Be a Smart Shopper: Consumer Safety Tips Individual Products Discussed Performance-Enhancing Agents Muscle Building Agents Athletic/Recovery Agents Dietary Supplements for Weight Loss Appetite Suppressants Other Supplements Thermogenic Agents Digestion Inhibitors The Good, the Bad and the Ugly Facts The Good Facts The Bad Facts The Ugly Facts Energy Drinks 12 Enemy Agents 124 Key Points Smokeless Tobacco (ST) Nicotine Nicotine Withdrawal Alcohol Antihistamines Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) Steroids (Anabolic-Androgenic) Anabolic Steroids and Cycling Adverse Effects of Steroids Stacking Agents Recently Banned Multi-Ingredient Steroid Alternatives— The Bottom Line Contamination and Adulteration Ephedra 13 Combat Rations 136 Key Points The Meal, Ready-to-Eat Individual (MRE) Menus MRE Improvements: 2002–Present The Meal, Cold Weather/Food Packet, Long-Range Patrol (MCW/LRP) Light Weight Rations Survival, General Purpose, Improved (GP-I) Survival, Abandon Ship Survival, Aircraft, Life Raft Tailored Operational Training Meal (TOTM) Meal, Religious, Kosher/Halal First Strike Rations Other Rations and Ration Components Composition of Rations for Combat Operations Commercial Freeze-Dried Products Future Rations 14 Eating Globally 143 Key Points Cultural Awareness When Dining Know the Local Customs Think Before You Act…. Foodborne Illness Foods Associated with Foodborne Illness Making Wise Food Selections Water Purification Preventive and Treatment Measures for Foodborne Illness When to Consult a Health Care Provider 15 Mission Nutrition for Combat Effectiveness 151 Key Points Nutritional Readiness Before Missions Several Days Before a Mission Timing and Composition of Pre-Mission Meals
Page 1 and 2: The Special Operations Forces Nutri
Page 3 and 4: ii Authors Dr. Patricia Deuster, Ph
Page 5 and 6: iv Executive Summary 1 The Warrior
Page 7 and 8: vi per pound of body weight per day
Page 9: Table of Contents 1 The Warrior Ath
Page 13 and 14: xii Principles of Good Eating Medit
Page 15 and 16: 2 This manual is intended to be a r
Page 17 and 18: 4 Sensitivity of Energy Balance The
Page 19 and 20: Name: Activity Obstacle course 4-mi
Page 21 and 22: 8 Simple Carbohydrates: Simple suga
Page 23 and 24: 10 fat consumption, excess fat can
Page 25 and 26: 12 Where Did The Numbers Come From?
Page 27 and 28: 14 Clenched Fist = 8 fl oz Baseball
Page 29 and 30: 16 • Urine and stools. The easies
Page 31 and 32: 18 Fluid Replacement Beverages If t
Page 33 and 34: 4 High Performance Catalysts In Thi
Page 35 and 36: 22 Table 4-1. Examples and Comparis
Page 37 and 38: 24 • Keep foods out of direct lig
Page 39 and 40: 26 take. Also, requirements might b
Page 41 and 42: 28 Vitamin and Mineral Dietary Supp
Page 43 and 44: 30 Table 4-4. Nutrients and Their T
Page 45 and 46: 32 % of Energy Everyday Nutrition a
Page 47 and 48: 34 Too rigorous a training program
Page 49 and 50: 36 Nutritional intervention within
Page 51 and 52: 38 Blood Glucose (mM) = =Click here
Page 53 and 54: Table 5-3. Good Potassium Sources F
Page 55 and 56: 42 Table 5-5. Criteria for COTS Rec
Page 57 and 58: 44 These CHO-rich supplements are u
Page 59 and 60: 46 A balanced meal includes foods f
Page 61 and 62:
➀ ➁ ➂ Sample label for Macaro
Page 63 and 64:
50 • Fruit: Grab several pieces o
Page 65 and 66:
7 Optimal Choices for Eating Out In
Page 67 and 68:
Main Meal The main course, or main
Page 69 and 70:
56 Drink only one glass of wine ver
Page 71 and 72:
58 adequate vitamins and minerals,
Page 73 and 74:
8 Healthy Snacking In This Chapter
Page 75 and 76:
62 Work Stash snacks at work Good s
Page 77 and 78:
64 dosage reported on the food labe
Page 79 and 80:
9 Secrets to Keeping Lean In This C
Page 81 and 82:
68 CHO and Endurance The figure bel
Page 83 and 84:
70 Protein Needs Although protein r
Page 85 and 86:
72 ally not a problem, unless you a
Page 87 and 88:
10 Bulking Up In This Chapter Benef
Page 89 and 90:
76 weight or sets of exercise, and/
Page 91 and 92:
78 Victims of Bigorexia Bigorexia,
Page 93 and 94:
80 (whole grains, beans, and pasta)
Page 95 and 96:
82 Table 10-3. Nutritional Tips for
Page 97 and 98:
84 Dietary Supplements and the Law
Page 99 and 100:
86 Table 11-1. Common “Stackers
Page 101 and 102:
88 ==Jump to: Bitter Orange Boron B
Page 103 and 104:
==Jump to: Bitter Orange Boron Bran
Page 105 and 106:
Page 107 and 108:
Page 109 and 110:
Page 111 and 112:
Page 113 and 114:
Page 115 and 116:
Page 117 and 118:
Page 119 and 120:
106 ==Jump to: Bitter Orange Boron
Page 121 and 122:
Page 123 and 124:
Page 125 and 126:
Page 127 and 128:
Page 129 and 130:
Page 131 and 132:
Page 133 and 134:
Page 135 and 136:
Page 137 and 138:
12 Enemy Agents In This Chapter Smo
Page 139 and 140:
126 The ability to focus attention
Page 141 and 142:
128 Abuse and Alcoholism (NIAAA) ha
Page 143 and 144:
130 • Slow down the healing of mu
Page 145 and 146:
132 dose and frequency until no dru
Page 147 and 148:
134 Androstenedione How It Works Do
Page 149 and 150:
In This Chapter The Meal, Ready-to-
Page 151 and 152:
138 Light Weight Rations Survival,
Page 153 and 154:
140 First Strike Rations Negative e
Page 155 and 156:
142 Composition of Rations for Comb
Page 157 and 158:
144 As you deploy to different regi
Page 159 and 160:
146 ers visit your office or, as yo
Page 161 and 162:
148 Fruits and vegetables can be ju
Page 163 and 164:
150 Whenever possible, you should c
Page 165 and 166:
152 Several Days Before a Mission T
Page 167 and 168:
154 Hydration Status Since water is
Page 169 and 170:
156 Limit use of non-issue food ite
Page 171 and 172:
158 and avoid new non-issue foods w
Page 173 and 174:
160 Electrolyte Balance Excessive l
Page 175 and 176:
162 Table 15-6. Potassium Content o
Page 177 and 178:
164 Example: clude coffee, teas and
Page 179 and 180:
166 Weight Loss ==Nutrition advice
Page 181 and 182:
168 with markers of oxidative stres
Page 183 and 184:
170 • Unconventional Warfare. •
Page 185 and 186:
172 SDV Operation OPORDER: Duration
Page 187 and 188:
174 Nutrition Suggestions: • Puri
Page 189 and 190:
176 Table 15-12. Special Reconnaiss
Page 191 and 192:
178 Table 15-13. Nighttime Air Miss
Page 193 and 194:
180 work related conflicts may occu
Page 195 and 196:
182 Researchers in Australia develo
Page 197 and 198:
184 regulate mood and relieve stres
Page 199 and 200:
186 In addition to alcohol-related
Page 201 and 202:
Table 17-1. Examples of Functional
Page 203 and 204:
190 Coenzyme Q10 is sold as a dieta
Page 205 and 206:
192 Preventive Measures • Increas
Page 207 and 208:
194 Lowering Risks The risk of CHD
Page 209 and 210:
196 Table 17-5. Nutrients that Prot
Page 211 and 212:
198 Type II Diabetes The incidence
Page 213 and 214:
200 A healthy diet is achieved by b
Page 215 and 216:
202 Table 18-1. Content of EPA and
Page 217 and 218:
204 sumption is an example where th
Page 219 and 220:
206 One of the primary reasons for
Page 221 and 222:
208 Table 18-4. Types of Phytonutri
Page 223 and 224:
210 casions. Also, many high-fiber
Page 225:
212 An Alkaline Diet The energy-pro
show all

special-operations-nutrition-guide

Create successful ePaper yourself

Delete template?

Save as template?