special-operations-nutrition-guide

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91 Creatine Claims Other Names How It Works Dose Adverse Effects Gain muscle mass and improve anaerobic performance. Creatine Monohydrate, Creatine Citrate, Creatine Ethyl Ester, Creatine Ethyl Ester HCl, Serum Creatine, Creatine Pyruvate, Phosphocreatine. Taking creatine allows the muscles to store greater amounts of creatine phosphate (or phosphocreatine), which is used to regenerate ATP, the primary energy for muscle contraction. Creatine can cause visible bulking up of muscles by increasing the water content of muscle cells. A dose of 3 grams/day is adequate and a loading dose is unnecessary. The dose commonly recommended for loading is 20 grams/day for 5 days followed by a maintenance dose of less than 10 grams/day. The higher doses are not any more effective than the 3 grams/day. Side effects, not demonstrated by research but reported in association with creatine use include: muscle cramping, gastrointestinal disturbances, kidney problems or dehydration. High doses of creatine may negatively affect kidney function. Individuals taking drugs that affect the kidneys (cyclosporine, gentamicin, tobramycin, and NSAIDS; ibuprofen and naproxen) should avoid high doses of creatine. Caffeine may negate the effects of creatine. Comments The body makes creatine (1–2 gm/day) with 95% being stored in skeletal muscle. Creatine supplementation may produce a small increase in explosive strength or enhance performance for short burst, high-intensity activities, like weight lifting and sprinting. It does not improve endurance and if weight gain is high, endurance may be impaired. == Jump to: Bitter Orange Boron Branched Chain Amino Acids Caffeine Carnitine Choline Chondroitin Sulfate Chromium Chrysin CoEnzyme Q10 Conjugated Linoleic Acid Cordyceps Creatine DHEA Ephedra Fish Oil Ginkgo Biloba Ginseng Glucosamine Glutamine Guarana HMB Hoodia Hydroxycitric Acid/HCA Hydroxymethylbutyrate 5-Hydroxytryptophan Lysine Melatonin Nitric Oxide Pycnogenol Quercetin St. John’s Wort Synephrine Tribulus Terrestris Tryptophan Turmeric Tyrosine Whey Protein Yohimbe
92 ==Jump to: Bitter Orange Boron Branched Chain Amino Acids Caffeine Carnitine Choline Chondroitin Sulfate Chromium Chrysin CoEnzyme Q10 Conjugated Linoleic Acid Cordyceps Creatine DHEA Ephedra Fish Oil Ginkgo Biloba Ginseng Glucosamine Glutamine Guarana HMB Hoodia Hydroxycitric Acid/HCA Hydroxymethylbutyrate 5-Hydroxytryptophan Lysine Melatonin Nitric Oxide Pycnogenol Quercetin St. John’s Wort Synephrine Tribulus Terrestris Tryptophan Turmeric Tyrosine Whey Protein Yohimbe HMB (Hydroxymethylbutyrate) Claims Other Names How It Works Dose Adverse Effects Comments Nitric Oxide (NO) Claims Other Names How It Works Increases muscle mass and enhances recovery. B-Hydroxy B-Methylbutyrate Monohydrate, Beta- Hydroxy-Beta-Methylbutyric Acid, Hydroxymethyl Butyrate. HMB might promote muscle growth by decreasing or slowing down the catabolism or breakdown of muscle protein. Doses of 1 gram three times daily or 1.5 grams once or twice daily have been used for muscle building and increasing strength during weight training. No known adverse effects have been linked to HMB. Evidence about the effectiveness of HMB for weight training is conflicting. Some research shows no effect and other data suggest that HMB may be effective in people who have not previously trained. HMB is a by-product of the metabolism of the amino acid, leucine and a precursor to cholesterol. Enhances delivery of nutrients to muscles so they can increase in mass with training. Increases strength, improves in stamina, and accelerates recovery. NO-Xplode, Nitrix, NOX-CG3, NOx2, and NO. NO works in part by increasing bloods flow. However, supplements marketed as NO do not contain NO because it is a gas, which cannot be put into a pill. Rather the products contain the amino acid, arginine.
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The Special Operations Forces Nutri
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ii Authors Dr. Patricia Deuster, Ph
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iv Executive Summary 1 The Warrior
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vi per pound of body weight per day
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Table of Contents 1 The Warrior Ath
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x 11 Looking for the Edge- Dietary
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xii Principles of Good Eating Medit
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2 This manual is intended to be a r
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4 Sensitivity of Energy Balance The
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Name: Activity Obstacle course 4-mi
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8 Simple Carbohydrates: Simple suga
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10 fat consumption, excess fat can
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12 Where Did The Numbers Come From?
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14 Clenched Fist = 8 fl oz Baseball
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16 • Urine and stools. The easies
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18 Fluid Replacement Beverages If t
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4 High Performance Catalysts In Thi
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22 Table 4-1. Examples and Comparis
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24 • Keep foods out of direct lig
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26 take. Also, requirements might b
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28 Vitamin and Mineral Dietary Supp
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30 Table 4-4. Nutrients and Their T
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32 % of Energy Everyday Nutrition a
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34 Too rigorous a training program
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36 Nutritional intervention within
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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
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Page 119 and 120: 106 ==Jump to: Bitter Orange Boron
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
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142 Composition of Rations for Comb
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144 As you deploy to different regi
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146 ers visit your office or, as yo
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148 Fruits and vegetables can be ju
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150 Whenever possible, you should c
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152 Several Days Before a Mission T
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154 Hydration Status Since water is
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156 Limit use of non-issue food ite
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158 and avoid new non-issue foods w
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160 Electrolyte Balance Excessive l
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162 Table 15-6. Potassium Content o
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164 Example: clude coffee, teas and
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166 Weight Loss ==Nutrition advice
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168 with markers of oxidative stres
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170 • Unconventional Warfare. •
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172 SDV Operation OPORDER: Duration
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174 Nutrition Suggestions: • Puri
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176 Table 15-12. Special Reconnaiss
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178 Table 15-13. Nighttime Air Miss
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180 work related conflicts may occu
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182 Researchers in Australia develo
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184 regulate mood and relieve stres
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186 In addition to alcohol-related
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Table 17-1. Examples of Functional
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190 Coenzyme Q10 is sold as a dieta
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192 Preventive Measures • Increas
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194 Lowering Risks The risk of CHD
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196 Table 17-5. Nutrients that Prot
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198 Type II Diabetes The incidence
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200 A healthy diet is achieved by b
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202 Table 18-1. Content of EPA and
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204 sumption is an example where th
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206 One of the primary reasons for
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208 Table 18-4. Types of Phytonutri
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210 casions. Also, many high-fiber
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212 An Alkaline Diet The energy-pro
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