special-operations-nutrition-guide

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97 Choline How It Works Dose Adverse Effects Comments Co-Enzyme Q10 Claims Other Names How It Works Dose Choline is an essential part of the neurotransmitter responsible for muscle contraction—acetylcholine. Maintaining a supply of choline could possibly prevent depletion of acetylcholine and sustain muscle contraction. The typical dose is 1–2 grams/day; unsafe in amounts above 3.5 gm/day for adults over 18 years of age. Choline can cause sweating, fishy body odor, vomiting and diarrhea. Taking choline does not seem to enhance athletic performance or endurance or delay fatigue. However, the newer forms of choline have not been tested. Choline is a component of phosphatidylcholine or lecithin. Choline is considered a B vitamin, even though the body can make it. Liver, meat, fish, nuts, beans, eggs, and peas are high in choline. The typical diet provides 200–600 mg/ day. Choline is a component of Alpha-glycerophosphorylcholine (GPC), Lecithin, and phosphatidylcholine. Improves aerobic capacity. CoQ10, Coenzyme Q10, CoQ10. CoQ10 is important in the production of ATP and acts as an antioxidant. A common dose is 100 mg/day divided and taken at two different times during the day. Some research suggests it might slightly improve tolerance to higher workloads, but more research is needed. No established dose has been set for aerobic performance. == 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
98 ==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 Co-Enzyme Q10 Adverse Effects Comments Cordyceps Claims Other Names How It Works Dose Adverse Effects Comments Ginseng None identified. Dietary sources are meat and seafood; it can also be produced from fermenting beets and sugar cane with <strong>special</strong> strains of yeast. CoQ10 is also used for preventing “statin”-induced myopathy. Improves athletic performance, increases energy and stamina and reduces fatigue; strengthens the immune system. Caterpillar Fungus, Caterpillar Mushroom, Vegetable Caterpillar. May work by stimulating various immune cells to accelerate recovery. Typical dose is 3 gm/day. None identified at this time. Cordyceps sinesis is a fungus parasite that lives on insects and arthropods. No research has demonstrated an effect on athletic performance. Many commercial products grow the parasite in the laboratory. Ginseng refers to a group of extracts derived from the plant family, Araliacae. Three major types—Panax, American, and Siberian— are marketed; each are available in a variety of forms, ranging from root powders to root extracts to leaf powders and extracts. The forms also differ in terms of the active ingredients. Claims All forms claim to enhance resistance to environmental stress or serve as an “adaptogen”, a term used to indicate that a substance strengthens the body and increases resistance to stress.
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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
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Table 5-3. Good Potassium Sources F
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42 Table 5-5. Criteria for COTS Rec
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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
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
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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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